Cassey Ho's Blog, page 22

A Dietitian’s High-Protein Trader Joe’s Picks

I’m always looking for ways to add nutrition to my meals and snacks, and protein is a key player. No, I’m not cottage cheese-ing everything or tracking my protein intake with a fine-tooth comb. I’m looking for meals that are filling, and steady energy throughout the day.

We love sharing our Trader Joe’s finds around here, so I thought why not share some high-protein finds that I’ve been loving lately?

We’re skipping the obvious things like chicken breast and canned tuna – we know those are some of the best protein sources and you can find those basically anywhere. I’m also skipping frozen meals to keep things simple. So don’t come for me in the comments!

But first…

Keep in mind that protein isn’t everything! I’m a fan of some of these picks because they offer more than just protein – Healthy fats, fiber, etc. Most of us have no issue meeting our protein needs during the day, so I don’t want this to come off as one of those “protein fixes everything” articles. If your meals could use some “oomph” or your energy is crashing midday, it’s just nice to have an arsenal of easy adds!

Oh and please comment with your favs! Always looking for an excuse to visit TJs .

High-Protein Breakfast Finds Rolled Oats With Ancient Grains

If you like oats, you have to try these. The amaranth, quinoa, chia, and ground flax add a slightly nutty flavor and make the texture less boring than plain oats. Oh, and they add protein too! A 1/2 cup serving of these oats will get you 8 grams of protein (and bonus: 5 grams of fiber!).

Want to add more protein? stir in a scoop of protein powder or an egg white (you won’t taste it).

I like mine with some peanut butter and warm, jammy berries stirred in.

Hemp Seeds

When in a pinch, I add hemp seeds…to everything. I’d probably sprinkle a tablespoon or two on the oats we just talked about!

They’re the ultimate for making your meal more filling, with 10 grams of protein and 14 grams of mono and polyunsaturated (heart-healthy) fats per 3-tablespoon serving. They give a little texture and have a very mild flavor, which makes them a great option for someone who doesn’t prefer or can’t eat nuts.

Almond Butter Chia Overnight Oats

If you’re someone who often skips breakfast because it just doesn’t fit into your crazy morning routine, this high-protein find is for you.

These overnight oats require zero effort. Just peel back the top and enjoy your 12 grams of protein. You could pair this with Greek yogurt or hardboiled eggs to really get a solid start to your day.

Did I mention these oats have 8 grams of fiber? Considering most of us aren’t getting enough, I might love that even more than the protein content.

Egg Frittata

Buy these. Or at least use them as inspiration to make your own frittatas at home. They heat up evenly and don’t have any weird flavor or texture from the cauliflower (I was worried about this).

The best part is how they’re the perfect shape and size for a lil’ brekkie sandwich on an English muffin! Or you can drizzle them with the new Chunky Garlic and Jalapeño Hot Sauce and tear into them with a fork like I did.

The only downside is that only two come in a box. If you eat both, you’re getting 25 grams of protein.

Egg Bites

If you know and love the Starbucks Sous Vide Egg Bites, you’ll love these. There are two flavors: Cheddar and Bacon and Cheese, Spinach, and Kale. Both are great!

Again, only two come in a package. But it’s an effortless way to start your day with 16 grams of protein and they only take one minute in the microwave! And no weird texture! Maybe not the most budget-friendly option for every day, but I promise you’ll thank yourself later for keeping a pack or two in the fridge.

High-Protein Snack Finds Protein Dark Chocolate Muffin

2PM slump muffin cup. This just-add-water snack gets you a quick 12 grams of protein to give you the little oomph you need to crush the rest of your day. It’s a great bedtime snack too if you crave something sweet in the evening.

One disclaimer: The added sugar content is a little higher than I usually go for. It’s not a dealbreaker, but something to be mindful of if added sugar is on your radar.

Pair this with Greek yogurt to make a high-protein breakfast that tastes like dessert!

Nuts

Before you’re like “boring” and scroll on, just let me give this section of Trader Joe’s the appreciation it deserves.

First of all, nuts and seeds are unmatched when it comes to convenient, healthy snacking. You get healthy fats, some fiber, and some protein. It’s a huge bang for your buck. They’re not going to give you an insane amount of protein per serving, but they have a lot to offer and level up nutrition in many ways. So they get a spot.

Obviously, you can buy these anywhere, but the flavor combos at Trader Joe’s are unmatched. Everything But The Bagel Nut Duo? Yes Please. Chili Onion Crunch Peanuts? Amazing for snacking or chopping up on some noodles or avocado toast. According to TJ’s, it’s even good on ice cream.

This is where I stock up on my slivered almonds, chopped pecans, and other add-ins because at least in my area, the prices are better than other stores.

Chomps

I’m not usually a meat stick/beef jerky girl, but these are pretty good. And how could I complain about something so convenient and travel-friendly?

One Chomps stick gives you around 10 grams of protein, without any added sugar.

This is another pick that you can find outside of Trader Joe’s (but convenient to find while you’re there!).

Cheese Bites

What if I told you that just 7 of these cheese bites would give you 12+ grams of protein.

Tbh, I was surprised too! If you’re a salty crunchy snack person, these are for you. They’re great on their own but I also love adding these to a salad – dare I say they’re better than croutons?!

Peanut Butter Protein Granola

I looove granola. Peanut butter granola? Even better. Add protein so I can happily snack without being hungry again five minutes later? Perfection.

A 2/3 cup serving of Protein Peanut Butter Granola gives you 11 grams of protein. The added sugar content is pretty mild compared to other packaged granola – 8 grams per serving.

Pair this with Greek yogurt for another 10-12 grams of protein. I also love sprinkling this granola on top of a smoothie bowl.

Skyr Yogurt

Skyr, or Icelandic style yogurt, is a lot like Greek yogurt. This is like Trader Joe’s version of Siggi’s.

Differences between Greek yogurt and Skyr:

Skyr is a little thickerSkyr is less tangy than Greek yogurtSkyr has more protein (Trader Joe’s Cherry Skyr has 16 grams!)


Protein Add-Ons for Lunch and Dinner Greek Chickpeas

Tempted to gatekeep this one, but I won’t because we’re friends. I keep my pantry stocked with these chickpeas at ALL times. It’s not news that chickpeas are a great source of plant-based protein, but canned chickpeas are typically so…plain.

I find myself doing so much work to get chickpeas to taste good – who really has time to roast them, especially when they don’t stay crispy after one day?! These Greek Chickpeas are seasoned to perfection and ready to eat in a pita with veggies and tzatziki, toss on a salad, or eat straight out of the can.

Folios Cheese Wraps

I need to preface this by saying you do not need to swap bread, tortillas, etc. for a cheese wrap. This is not me encouraging you to replace carbs. Okay now that we’re clear on that…

I love these cheese wraps! Each one has 13 grams of protein, which is great for days when I’m feeling lazy at lunchtime (pretty much every day). I can wrap some lettuce and veggies in a cheese wrap or pan fry the wrap until I have a crispy, cheesy shell for shredded chicken. The possibilities are endless and always tasty.

PS This is another one you can find at other stores!

Steamed Lentils

Another high-protein lunch or dinner option that almost feels too easy. A 1/2 cup serving provides 10 grams of protein and 6 grams of fiber. Love to see it.

Like the chickpeas, most of the work is done for you with these. You can eat them hot or cold and flavor them however you like. Toss them on your salad, put them in tacos, or stir them into pasta sauce. There’s a reason this high-protein Trader Joe’s find is so popular!

More Easy Vegan Add-Ons

There is no shortage of plant-based protein options at Trader Joe’s! A couple that I love:

Sriracha Tofu: 15 grams of protein per 3.5-ounce serving, and it’s already cooked so you can enjoy right out of the package if you want.

Soy Chorizo: This one is a cult fav for a reason. It’s flavor-packed, easy to prepare, and has 8 grams of protein per 2-ounce serving.

Frozen Burger Options

There are several frozen burger options at Trader Joe’s, and most of them are great sources of protein. My current fave is the Turkey Burger! With 22 grams of protein per patty, I can use this in so many ways when I’m making a quick lunch or dinner.

As a burger (duh)On a saladIn a burger bowl

10 Must-Have Fitness Accessories for Summer

*This list of summer fitness finds may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.

Warm weather and longer days are officially here. We’re all about celebrating the season with outdoor runs, refreshing swims, al fresco yoga sessions and classic cookouts.

This year, we’re making working out in the summer a breeze with our favorite seasonal fitness essentials. 

1. Offcourt Performance Body Spray Trio

OffCourt

OffCourt Body Spray Trio ($36)

Summer workouts may as well be synonymous with sweat. Skip the stink with this pack of aluminum-free body sprays. OffCourt’s carefully crafted, science-backed formulas fight odor at the source with three deodorizing ingredients and prebiotics. Coconut Water + Sandalwood is our favorite scent! 

2. Bike Pretty Straw Hat Bike Helmet

Bike Pretty

Bike Pretty Straw Hat Helmet ($199)

Style meets safety with this eye-catching bike helmet. Add fashion flair to your outdoor rides with Bike Pretty’s lightweight accessory, which features a comfort-fit elastic cuff for a secure fit that helps give you a seamless cycling experience. The straw hat helmet’s elastic band is performance moisture-wicking so you can turn heads on even the hottest day. 

3. R4 Body Roller

Amazon

R4 Body Roller ($60)

Summertime may mean you’re experimenting with new forms of movement — think pickleball, surfing, golfing, or hiking. With new movement in your routine, your muscles may be aching. Treat your body to recovery with the R4 Body Roller, a unique foam roller with a center groove that helps relax the spine and neck while rolling back muscles and helps single out the IT Band by focusing on surrounding areas. It hurts so good!  

4. POPFLEX Big Beach Carryall Bag

POPFLEX Big Beach Carryall Bag ($89)

Beach days and poolside escapes are some of our favorite parts of summer. POPFLEX’s new oversized Carryall Bag makes sure all your sandy sweat essentials are safely stowed with various pockets and compartments, including a towel holder and a hidden cooler. Did we mention there’s an insulated lunch box so you can refuel from your adventures with a snack moment?

5. Goodr Operation Blackout Sunglasses

Goodr Operation Sunglasses ($35)

Protect your peepers while you trot around the track or trail. Goodr’s aviator-style lenses stay put during a long run or track sprints. Their special grip-coated frame eliminates any sweat-induced slips, and the lightweight frame is designed to prevent any bounce. The glare-reducing, polarized lenses also block UVA and UVB rays — perfect for outdoor summer workouts.

6. Nuun Electrolyte Tablets

Amazon

Nuun Electrolyte Drink Tablets 4-Pack

If your workouts get pretty sweaty, these hydration tablets can help replenish electrolytes during and after. We like that these aren’t overly sweet, and they add a little fizz to my water. Grab this 4-pack on Amazon and see which flavor is your favorite!

7. POPFLEX High Waisted Supershort

POPFLEX High-Waisted Supershort ($59)

It’s time to hit the trail for an early morning hike or the road for a warm evening run. These high-waisted shorts are designed with movement in mind — featuring anti-cameltoe built-in shorts, pockets to keep your essentials close and a comfortable elastic waistband for a stay-put feel.

8. Body Glide For Her

Amazon

Body Glide For Her ($11)

We love the extra sweat during summer, but we are not fans of the extra chafing. Anyone else? Packed with vitamins and healthy coconut and sweet almond oils, Body Glide For Her creates an invisible barrier and protects against the irritation that results from friction and rubbing. Goodbye, pain! Plus, the balm is water and sweat-resistant, so it keeps pores clean by letting sweat escape so your skin can breathe. 

9. Sun Bum SPF 30 Lotion

Amazon

Sun Bum SPF 30 ($17)

Stay (skin) safe this summer. Sun Bum’s moisturizing broad-spectrum SPF 30 formula protects your skin from harmful UVA/UVA rays while enriching your skin with Vitamin E, an antioxidant that helps neutralize free radicals. Unlike many lotion sunscreens, this one feels lightweight — and smells like the beach! 

10. POPFLEX Corset Bra

Corset Bra ($44)

The Corset Bra is the perfect base layer for a hot and sweaty outdoor workout. Layer this bra under your favorite tee or show off the gorgeous crisscross back design while out on your daily Hot Girl Walk. 

 

The 100,000 Step Challenge!!

Hey guys!

Were you getting a little worried that I’d forgotten about our July Challenge? I haven’t exactly been in ‘challenge mode’ while in Bali (quite the opposite tbh), but I do have something for us! You can start now or whenever you’re ready! This one is short but sweet . Ready to see what it is?!

The 100,000 Step Challenge!

The short explanation: We’re going to walk 100,000 steps in 14 days!

Download Graphic

 

Don’t panic.

This is actually soo doable, especially with a plan! We’ll start Day 1 with 4,000 steps – easy! Then each day, we’ll slowly build our step goal until Day 14, when we hit 10,000 steps.

In the end, you’ll total 100,000 steps in 14 days! You can do this!

Two ways to go about this step challenge

1. Track ALL of your steps for the day.

If you sit a lot for work or need a little kick to get back on track with your Hot Girl Walks, set these goals as your total step count for the day. Even 4,000 steps might not seem like a lot, but I surprise myself sometimes with how low my step count can be if I’m not thinking about it…especially those long days of meetings!

ORRR

2. Challenge yourself outside of your “normal daily movement.”

Let’s say your step count is already pretty high because you walk a lot at work. You can use this challenge to get EXTRA steps outside of your usual daily activity!

Tips to get those steps in

This challenge might be my favorite so far this year because walking has been a huge part of my fitness so in 2023. The business is keeping me super busy (in the best way) and it’s leaving me with less time and energy for crazy workouts. I fought it at first, but then I settled in and focused on moving my body in a way that felt good – that’s been walking!

I’m obsessed with walking on my treadmill while I work right now because I love seeing how many steps I can get in while I’m also being productive! I feel better mentally and my body feels a lot better than if I were to sit at my computer all day.

Amazon has a ton of options for a super simple walking treadmill but of course, the beauty of walking is that you can do it anywhere! It’s summer which means getting outside to chip away at that step goal is easier. If you live where it’s super hot go early and pleaseee hydrate though!

Recruit a friend! 

Go on a walk with a friend, or chat on the phone while you walk! The time will pass soooo quickly.

Get sucked into a good podcast 

This is my fav way to walk! I could walk for HOURS when I’m really into a podcast. Here are some recs if you need! If you’re more of a music person, set yourself up with something fun like this Y2K Playlist!

If thousands of steps at once feels intimidating, just get small chunks in throughout the day! You won’t believe how quickly a few 10 min walks add up!

Ready to get 100,000?!

You’re going to feel so amazing when you get to Day 14!! Once you crush this, think about another intimidating goal you have that you can break up into smaller, bite-sized goals. This is how you make BIG moves!!

Okay now let me know if you’re IN!!

Comment below!!!

Oh and post your 100,000 Step Challenge progress on IG and tag me @blogilates and @blogilatesdotcom!!! I wanna see Hot Girl Walk selfies and your step counts!! I need you to motivate me as I transition out of vacay mode!

 

A Core Memory – The Bali Swing!

Hey guys!

Ok you made me do it.

I so appreciate you all totally supporting me in pursuing my basic princess dreams. One of you said something in the comments about how these basic desires actually connect us all, and how as women, we shouldn’t be ashamed of leaning into things we’re often shamed for liking. I loved that perspective.

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates)

 

Which dress did I choose?

I ended up choosing the red dress on the Bali swing (even though everyone wanted me in orange – sorry!) because that color just makes me feel powerful. When I got on the swing, I was feeling pretty okay…until the guy started pulling me backwards and then I was like “WAIT HOLD ON.”

I screamed my head off on the first swing (not captured on camera) and was holding onto the ropes SO TIGHT. When the guy told me to let go, I was like “WHAT DO YOU MEAN.” But then my inner basic forced me to do it for the sake of the IG pic and well, I trusted, I survived, and ended up with a pretty cool photo while tackling my fear of heights!

All in all, a very unique once-in-a-lifetime experience.

So thank you for pushing me to do this!

In case you’re interested, they push you for about 3 min and one of the guys shoots pics and vids! It’s about $25 USD for the dress rental and the swing ride, and there are many styles of dresses to choose from! Sleeveless, halter, backless, puff sleeves etc. The fabric is like a very lightweight polyester, so that’s why it floats so well in the pics.

Some girls came wearing bikinis and that was def the way to go for the most seamless look (I did not do my research) so something to keep in mind if you do this! I did this in Ubud at the Tegalalang Rice Terrace!

The Tegalalang rice terraces also had other photo ops (beyond the Bali swing) so wanted to show you the shenanigans Sam and I were up to. We really committed to that nest theme as you can see.

Oh and everyone keeps asking us if we’re on our honeymoon. It’s too complicated to explain minimoons and such so we just started saying yes hahaha. Honeymooners forever!

More trip updates to come in stories!

So far Bali has me feeling whole and happy, and the best part (besides getting to experience all of this for the first time with Sam) is getting to spend time talking to the Balinese people. From what I’ve experienced so far, their culture seems to be rooted in kindness and gratefulness – something we all need to practice more.

These trips really take us out of our day-to-day grind (which we love btw) and broaden our view of how other people live their lives in different parts of the world. I feel fortunate that we’re able to do this, and am happy that I get to share some of these memories with you!

 

Are We Overthinking The ‘Girl Dinner’ Trend?

Alright guys, we have another controversial food trend to talk about: ‘girl dinner.’

It all started when TikTok creator Olivia Maher saw another creator profess that the “medieval peasant meal,” AKA bread and cheese, is her ideal meal. In her post, Maher agrees and shows her own plate filled with bread, cheese and other random foods, naming it ‘girl dinner.’

The term caught traction immediately and as of today, #girldinner has over 23 million views. However, it’s gone from cute to controversial in a matter of days.

@liviemaher #girldinner #medievaltiktok ♬ original sound – Olivia Maher

What is ‘Girl Dinner?’

‘Girl dinner’ is essentially a meal made up of random foods. Maybe it’s leftovers, or whatever you can easily grab from your fridge. In some cases, it’s a combination of both.

In my house, we call this an SOS meal, or “fend for yourself night.” It’s not planned and it’s definitely not aesthetic (for me at least).

Think personal charcuterie board, but more chaotic. Closer to a toddler plate maybe? There are no rules for what foods go together. Variety and convenience are what we’re going for.

 

@siennabeluga Pls put a little more food on that plate babe dont be using girl dinner as camo for your…you know… #girldinner #ededdneddy #fyp ♬ original sound – hanana

 

Cute to controversial

One major appeal of girl dinner is that it normalizes imperfection. It’s low-effort and fits right in with other slow, anti-hustle culture trends.

Sure, it’s inspiring to see people meal prep and cook balanced and curated meals, but sometimes it gets old. Who can really keep that up all the time? Now we’re seeing people throw random food on a plate and call it dinner, and it’s refreshing.

But food trends are always a slippery slope

Not everyone is on board with this trend, calling out some creators for not eating enough, or even accusing them of covering up an eating disorder.

As a dietitian, I have thoughts.

I live to uncover a diet disguised as a food trend. I approach every single trend with a skeptical eye, including this one. I also have a pretty big appetite (especially at dinner) and agree that some ‘girl dinner’ examples appear to be a little… light.

However, it’s tough to estimate calories based on a TikTok video, and no one should be making judgy comments (and definitely not a diagnosis) about what someone else is eating.

That said, there is always the potential for dangerous habits to form when people share what they eat online. It’s too easy to see someone eating this way once, assume they always eat this way and think maybe if you copy them, you’ll look like them. So take this as a reminder that:

1. It doesn’t work that way – we’re all different with different needs.

2. Social media only gives you a tiny glimpse into someone’s lifestyle.

Girl dinner is not a method for portion control

It’s what we eat when we are fried, burnt out, and definitely not cooking that chicken we bought on Sunday when we felt a little more ambitious. Maybe tomorrow?

It’s the trendy version of “cereal for dinner.”

And yes, it’s absolutely possible for girl dinner to be a full meal, despite some snarky response posts.

Sure, someone else’s girl dinner may not look satiating to you, but we have to remember that we don’t know what they ate the rest of the day, what their schedule looked like (maybe it’s 11pm and they’re just settling in and need to eat SOMETHING), and maybe… this is just their hunger level today.

Appetites change, sometimes by the minute. Sometimes a light dinner is enough, and sometimes we need to eat more. If you finish your meal and still feel hungry, eat more. It’s that simple.

 

@catherineannechiang my thesis on girl vs. boy dinner #girldinner #boydinner ♬ original sound – cat ✿ susty fashion + books

 

Girl dinner vs. boy…dinner?

The other side of the controversy with this trend is the way gender is roped in.

In my opinion, “girl dinner” is just a silly name that the original creator shared. It’s just what she calls it, in the same way that I call it “SOS meal.” Am I in true distress when I eat this? No. (Okay maybe sometimes). But I don’t think her intention was to say ONLY women eat this way or that women must eat little snack plates to be feminine.

Sometimes we need not overthink the silly little TikTok trend, okay?

But for the sake of comparison and fun, my husband’s “boy dinner” would totally be something like a granola bar or a piece of chicken. One item only.

Don’t overthink girl dinner

Remember, this trend isn’t something you need to “follow” or mimic just because other people are doing it. If you’re not feeling this type of meal, just keep doing what you’re doing! At the end of the day, it’s just eating.

If you like the idea of girl dinner but feel guilty or stressed because it doesn’t seem “healthy,” focus on adding nutrition where you can without stressing yourself out. Throw a little color on your plate, have some source of fat and protein in there, and do your best.

If it’s not perfect, it’s just one meal out of the day. Sometimes we need to just eat what sounds good and not overthink it! That’s what girl dinner is about.

 

Finding Joy in Fitness Helped Undo My Teenage Body Image Issues

Like so many others, my journey with body image wasn’t always easy. At times, it was incredibly hard to find anything I even liked about how I looked. With the new POPFLEX swim release, Cassey shared a piece of her own self-image journey and her relationship with swimwear. Her openness inspired me to share my own story. 

Especially since it’s how I found Blogilates. And eventually, myself. 

Although we all have our own struggles, I hope these stories shared in the Blogilates community resonate and help you know that if you struggle with body image, you are not alone. 

Trigger Warning: This story is about my personal experience with body image issues. If you are going through this struggle currently, you may not be in a good mental place to read this article. If this sounds like you, we recommend that you seek the help of a mental health professional. You deserve to be loved. That includes love from yourself.

Body image issues start young

In fifth grade, I remember staring at a picture from a friend’s birthday party and thinking, “Wow, I hate how I look.” I wish I could go back in time and tell my younger self that what you look like doesn’t determine your worth. But of course, it was different then. 

The early 2010s were the era of skinny-chic and fat shaming. The Disney Channel stars I idolized were bone-thin. When they weren’t, these teenage actors were shamed horribly by the industry. 

My love of fashion started young, but it was clear that to be in the industry, you had to be beautiful. At this time, that meant you had to be model-thin. I thought that I couldn’t be into fashion if I didn’t look like a fashion person. (Which news flash, even “fashion people” don’t really look like that IRL; thanks, airbrushed magazine covers ).

To start getting “in shape,” I started dancing. But, as much as I loved movement and performing, the dance industry was just as toxic. At the ripe age of 12 years old, I had to face the reality that the two things I loved most had one thing in common; they unofficially had a maximum weight requirement. 

The weight loss journey begins

In my late middle school and early high school years, I spent extensive hours searching for “dancer body workouts” and “model fitness routines.” 

I wanted to look like the girls who were successful at what I wanted to be good at because I thought that was the only way to get there. 

I associated my success in fashion and dance with what I looked like because everyone who was respected and well-known in those industries looked a certain way. 

As a freshman in high school, I discovered Blogilates when I searched “Victoria’s Secret Workout” on YouTube and found an ab workout video from Cassey’s early days of social media. 

Cassey’s videos really opened the door to the world of YouTube fitness. At first, it was a spiral. I was doing the right thing for my body, but for the wrong reasons and at the wrong time. I went from being the non-athletic friend to obsessively working out in my basement. 

Through it all, I found that Cassey’s positivity in her videos made my closeted workout sessions less of a form of self-punishment and more of an enjoyable way to move my body. It was like chatting with a friend at the gym.

By doing Pilates, I found joy in movement that was dance-inspired.

It became a way to build the foundation for a more positive relationship with exercise, instead of suffering through HIIT workouts that I absolutely loathed, but did anyway because I thought it would burn the most calories. 

Better yet, I was able to see how Cassey’s fitness journey changed over the years. I saw that she had gone through a similar journey; the ups and downs that all of us have felt. It was comforting to see acknowledgment that even fitness professionals with a huge platform have the same struggles as those who follow them. 

We were going through it together. I wasn’t alone.

Fast forward to today

Now I’m a contributing writer for Blogilates, helping to create a positive narrative around wellness that I wish I’d found earlier. I’m a fitness instructor who takes plenty of rest days. I don’t feel guilty when I eat an entire Costco muffin in one sitting (even if I didn’t work out that day). 

It took a lot of work to get here. 

But it gets easier. Every. Single. Day. 

After years of recovery, reflection, and practicing self-love, I found balance. Now I use movement not to make my body look a certain way, but to feel my best. I have a body-neutral approach, meaning I acknowledge that it’s okay to not like what my body looks like all the time because my physical appearance is such a small part of who I am.

It also really helps that unlike in the early 2010s, the fashion industry has gotten a lot more diverse. (The dance industry has too, to an extent. But there’s still a lot of progress to be made on both fronts). 

I am so grateful for those who have paved the way when it comes to rejecting the concept that beauty, grace, and success have a particular look.

How it started vs. how it’s going

I found Blogilates because I didn’t like my body. I stayed because, through Cassey’s infectiously kind and friendly personality, I was finally able to find joy in movement. 

I hope the same for all of you. The Blogilates community is here for you and is a safe space to share your stories! We hope you feel the love (from us, and from yourself) .

 

How Do You Measure Your Bra Size at Home? Let’s Learn Together.

I’m going to be 100% honest with you. I never wear regular bras with cups. I stick to sports bras. Why? You might ask. Simply put: they never fit my body correctly. Look, I can’t even blame a specific brand because the truth is… I have NO idea how to measure myself to even buy the correct size (gotta love “oh this looks big enough” shopping). 

As of Summer 2023, that stops. 

I had to call my best connect for all things fashion-fitting advice and for once, it’s not my mother. Friend, I got the tips and tricks to finding the perfect fit-like-a-glove bra from none other than Jennifer Johnson – Design Director at POPFLEX. 

Signs of a Poor Fitting Bra

I told you I’m going to be 100% honest with you… if you look like the image above when you slip into your bra… it’s not fitting you properly. 

 

I know I know. When Jennifer ever-so-politely dropped knowledge on signs of a poor fitting bra, I sat there jotting down notes but not for you… for ME. With my right boob popping out of the top of my bra and my bra band halfway up my back begging for me to take it off, I felt so… seen. BUT this is the beauty of fashion education. You (cry a little) live and learn. 

Here’s what to look out for:Boob spillage Wrinkly cupsThe bottom band should be leveled, which can be done by tightening or loosening the strapsThe back band should not be super high and should rest comfortably on your mid-back You should not be able to stick more than 1 finger under the bottom band. If you can, this means it’s too loose! Bra straps sliding off (you want a secure fit) 

 

How to Measure Your Bra Size

We have to learn at some point. Let’s get into it. 

Step 1: Grab a soft measuring tape. 

And I know you better not go into your closet and get that super hard measuring tape from the hardware store. Emphasis on soft, friend. A soft measuring tape (or tailor’s tape) is designed to be super flexible so you can loop it around your body easily and THAT is juuuust what you need. 

 ”Stand in front of a mirror while measuring so that you can ensure that the measuring tape is level. If it’s too high or too low, you’re not going to get an accurate read.  Let it be snug.” – Jennifer.

 

Step 2: Discover your band size.

For this step, you need your boobs to be relaxed and not pushed up in any way so you have 2 options: go braless or, make sure you’re wearing a non-push-up/non-supportive bra. 

Part 1:Wrap the measuring tape around your torso and place it directly under your bust (directly underneath your boobs).

Remember what Jennifer said: the tape should be level and snug (not tight).

Part 2: Got your number? Perfect. Now… this part is important:

Is the number even? If so, add 4 inches to your measurement. 

Is the number odd? If so, add 5 inches to your measurement. 

For example, my measurement read 39.” 

39 + 5 = 44

My band size is 44. 

 

Step 3: Discover your bust measurement

Part 1: Wrap the measuring tape around your back, under your arms, and around the fullest part of your chest.

Remember: level and snug (not tight).

Part 2: Got your measurement? Beautiful. Now round to the nearest whole number. 

 

Step 4: Find your cup size

Bust size – Band size = Bra Size 

I was never good at math so, I’ll keep this simple for you. 

Part 1: Subtract your measurement from Step 1 (band size) from your measurement from Step 2 (bust size). 

Part 2: Take your answer, and refer to the size chart above to calculate your cup size. 

Ok, I’ll go first. My bust size is 46 and my band size 44. Let’s do this. 

46-44 = 2 inches 

This means my cup size is a B. I am a 44B. 

Friend… we did it. We found our bra size!!!

Myth Bust-ers

Let’s be real: there is NOTHINGGGGG more frustrating than finding something super cute like to the point where you’re literally itching to add it to your cart just to find out… it’s sold out in your size. 

True or false: Sister sizing exists with bras (aka your boobs can fit into different cup sizes).

TRUE!  

“You actually can size up or down depending on what is comfortable for you and what works best for your body.” – Jennifer

When Jennifer told me this, I was sooo happy. A rule of thumb is to move up or down by 1 band or cup size depending on the brand. 

“Every brand has their own “fit” it can be really trial and error for you to find what works best for you.” – Jennifer 

So basically, If I’m doing what I do best (cough, shopping) and a specific bra isn’t comfortable on my body because of the cut and I grabbed my normal size (44B), my next move would be to try a 46A for more room or, a 42C for less room. 

Ok bra knowledge!!! 

Knowledge is Power

The edu is poking through, no pun intended. I don’t know about you guys but there’s something so empowering about knowing how to shop for YOUR body. 

Personally, being plus size, there is a certain amount of trauma that follows me through the mall:

Will my size be available?

Is there even anything cute in my size? Nope, the store doesn’t carry it. 

YES! The button is clasped….but can I sit and function in this? 

Don’t get me wrong, it’s great to have certain tried-and-true products under my belt that I can be truly comfortable in and also FEEL good in. But as they say, knowledge is power – knowing my body and what works for MY specific lumps, bumps, and curves is so so important when trying to reclaim that traumatic story. That’s something I not only want to experience, but I want for you too. You deserve it . 

Alright, now that I finally know bra size, guys I need recs. What’s your favorite comfy bra?

My first Cannes Lions Festival… and a trip to prison?

Hey guys!

A quick (but arduous) trip to the South of France for my first Cannes Lions Festival! As excited as I was to be invited to share my creator journey on stage, I was slightly more thrilled to visit the original prison cell of the man in the iron mask.

I’m a huge history freak and spent the past few years learning about 15th, 16th, and 17th-century European royalty bc I love rich people drama (only accurate drama please) and I also lovvveeee historical fashion.

Let’s just say when I told people where we were going they just smiled confusingly, and said “oh, that’s interesting.” (Sam also thought it was “interesting” and was v reluctant to go but I forced him).

You can’t see the excitement on my face bc how does one pose in a prison cell, but it was cool to physically step into a part of history!

Because every hotel room was booked in the city due to the festival, we could only find housing in the outskirts. At first I was sad, but it turned out to be a blessing. We found this cute little bed & breakfast chateau called Les Rosees that made me feel like a storybook character!

Every morning I was woken by the sounds of birds singing. It was def giving Snow White.

 

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Shop My Swimsuit!

Also got to take my POPFLEX Boardwalk Bombshell one-piece on a lil swim just days before launch! If you saw my stories, you could see how well it stays on! I’m wearing S (A-C cup).

Thanks Raptive for having me in Cannes!

 

A strapless bikini top that won’t fall off?!

Hey guys!

A strapless bikini top that doesn’t fall off??

Yes.

I’ve had NUMEROUS occasions where my bikini has come totally undone while going down a slide, while diving, while snorkeling, while swimming or just by being hit by a wave! And the terrible part is that some of these bikinis actually had straps .

So, it’s time to make an anti-slip strapless bikini top happen. It took 2 years to develop but we’re here! We’re FINALLY here! And here’s how it works:

 

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Dual layer inner shelf bra helps keep your bbs in place
Faux boning on sides for structure and to help keep the fabric from rolling off your body
Corset-inspired lace-up back for infinite adjustable (tighten until you feel secure)
Removable straps that you can wear multiple ways
Removable pads (if you don’t need the extra padding, go ahead and remove it bc all the layers will cover the nipplage)
XXS-3X

Shop Sandbar Strapless

I’m wearing the S! If you’re afraid your bbs may need extra coverage, go ahead and size up by one.

I hope you love this top! It’s seriously my favorite for tanning and for being active!

Also thank you for all the love on my first ever swim launch!

This was an experiment for me and I wasn’t sure if this could be a forever category but looks like it will be . So many things have sold out already and unfortunately won’t be back til next summer. Think of it as POPFLEX’s yearly McRib drop .

Shop POPFLEX Swim

 

 

The Blogilates July 2023 Workout Calendar!!

Hey guys!

Do you have any exciting plans for 4th of July weekend?! Maybe a cookout or a pool day?

It’s crazy because I keep seeing all of these “end of the season” sales and it’s like wait… summer JUST started! I’m still obsessing over my new swimwear – not ready to go into fall mode yet! Still shopping those sales though.

This weekend kicks off a new month, which also means a new workout calendar!! So here it is…

Your July Workout Calendar!!

We’re just heating up!

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How to follow the July Workout Calendar

Check the Blogilates YouTube playlists to find all of the videos you need for this month’s calendar!!

OR you can get everything you need (and more motivational tools!) on the BODY By Blogilates app! If you don’t have the app yet, it will make following along with this month’s workouts easier! You can access not only the calendar but all of the videos in one place. Find challenges and free programs like the Glow Up Sessions and the 200 Ab Challenge there too!

Now that you know where to find your workouts, here’s what you can expect each day of the July Workout Calendar. You ready?!!!

SUNDAY: Recovery
MONDAY: Total Body
TUESDAY: Abs
WEDNESDAY: Booty
THURSDAY: Total Body
FRIDAY: Arms
SATURDAY: Legs & Thighs

Do each video once (unless otherwise stated) and check off as you go! Most days will be 45 min max of exercise.

If you get the BODY By Blogilates app, your workout calendar and workouts will all be in one place! And it’s so fun and motivating to get that “Workout Complete” checkmark

Speaking of the app!

The Blogilates community is the BEST. So, I wanted to create a space where we could all feel a little more connected to each other! The social feature (in the most updated version of the app) is a place where you can share photos and/or text thoughts and comment on each other’s post. Think the good ol’ days of Instagram!

ANNNND

We just added PPCYCLE, a place where you can list and shop for gently used POPFLEX and Blogilates items! You can read more about it here!

If you're just getting started...

Or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.

Want MORE?! Take on a challenge

BTW how did it go with the 100 Arms Challenge in June?!! I hope you’re feeling strong!! You can do this one any time, or repeat whenever.

Deets about the July Challenge will be coming soon!

Time to check in!

Let me know you’re IN for this month’s calendar, and tell me about your fun July plans!!