Cassey Ho's Blog, page 23

Bridgerton Vibes, But Make It a Bikini Top

Hey guys!

Most of the time I listen to you. But sometimes, I don’t.

I think many times people think they don’t like something only because they haven’t been exposed to all the possibilities. They choose what they know. My job is to expand your horizons and help you explore outside of your comfort zone. After all…it’s just clothes we’re talking about here! So take the risk, do something different and maybe you’ll discover something amazing for your body.

Anyway, as I was doing the homework assignment you gave me for full coverage bottoms, I thought, why not try a top with a little more coverage too!

That’s how this 1800s Regency era (Bridgerton era) inspired swim top came to be!

You voted “no” to a bikini top with sleeves, but I think this will win you over. This isn’t a boring, “granny” bikini top. She’s cute, and she makes your boobs look GOOD, okay?!

Introducing…

The Coastline Cap Sleeve

The construction of the Coastline Cap Sleeve is very similar to the Sandbar Strapless with its inner shelf bra so it’s very secure. It doesn’t slip off EVEN WITHOUT SLEEVES

Seriously, if you don’t believe me go watch this jump test.

 

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Shop Coastline Cap Sleeve Top

And the square neck does what the Corset Bra does for my bbs… it lifts and shapes like crazy! Like I actually have Bridgerton bbs!!

I am wearing XS and I’m normally a 32A.

What do you think of a bikini top with sleeves? Would you give it a try?

Comes in XXS-3X.

 

Workouts You Can Do Anywhere (Even While Traveling!)

Everyone has their fav workout. Whether it’s pilates at home, strength training at the local gym, or hitting up a fitness studio class with your friends, your exercise routine is often your ~me time~. So when you’re traveling, it can sometimes feel like you’re thrown out of your routine. 

Taking some time off from working out won’t drastically alter your body, don’t worry! But we know that it can leave you feeling defeated and unmotivated. These travel-friendly workout ideas are activities that you can easily incorporate into your time traveling and will help keep your fitness momentum going until you get back home. 

Go For A ~Hot Girl Walk~

Okay, we know you may be rolling your eyes at this one but seriously, walking is one of the most underrated forms of exercise! According to Harvard Medical School, going for a walk can ease joint pain, boost your immune system, and reduce your risk for breast cancer (among other benefits).

If you tend to avoid going for long walks because you find them boring, try out our Spotify playlists and podcast recommendations to make your workout sesh a whole lot more interesting! A new playlist and change in scenery might be just what you need… you’ll get your heart rate up while exploring your vacation destination off the beaten path.

Give Yoga A Try

If you’ve never considered yoga before, now’s the time to try! You don’t need a studio or prior experience to start your practice. Look on further than Youtube, where there are tons of videos for all levels, from the beginner to the seasoned yogi. Doing yoga will help increase your flexibility, protect you from injuries, and improve your vitality to keep you energized for the rest of your trip.

If you’re planning to bring a yoga mat with you on your trip, the Cora Backpack from POPFLEX is a super easy and fashionable way to take your equipment with you wherever you go. But if you’re needing to travel ~super light~, you don’t even need a yoga mat; a beach towel will do the trick!

 

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Turn Fun & Games Into Fun & Gains

This travel-friendly workout idea might require another person! Get the whole family in on your workout by playing a game. Whether it’s pickleball, ultimate frisbee, volleyball, or even a bike ride, you can totally incorporate movement into your regularly scheduled vacation activities. Not only will you get to spend more time with the people you love, but you also get to soak up some Vitamin D while you do it!

Sweat it Out to a Weightless Workout

Whatever muscle group you want to work, Blogilates has something for you. Follow along to Cassey’s Weightless Arm Toner, Extreme Ab Flattener, Pilates Inner Thigh Burner, or Butt Shaping workouts. No equipment is required and you’ll feel so much stronger in just 30 minutes! 

You can browse our full workout offerings on the Blogilates Youtube Channel.

@blogilates ♬ Cry Baby (feat. DaBaby) – Megan Thee Stallion

 

Grab a Booty Band

This piece of equipment is one of the most versatile pieces for an on-the-go gym. Even if your suitcase is filled to the brim, booty bands are so easy to slip into your luggage and take up hardly any space. In addition to working your booty, you can use these for bicep toning, shoulder shaping, and even push-ups.

You can also try following along with a full-body mini band workout to see how you can work every muscle group with just the right amount of resistance.

Use Your Environment

Does your hotel have a pool? Swimming some laps is an intense but exciting way to get in some cardio. No stairmaster, no problem. You can ditch the elevator and walk up several flights of stairs to your room (or better yet, the rooftop bar!). Instead of waiting by your airport gate, take an indoor walk while you’re waiting for a flight! Don’t underestimate the exercises that are a part of daily life; working out isn’t confined to the gym.

Lastly, we think it’s important to highlight that you don’t need to work out on vacation.

While it’s great to have a routine, taking a week or so off isn’t going to make you lose your progress. Our goal is to give you some inspo for how to incorporate movement while traveling, but also to help you realize how much you still move on an everyday basis (even if it’s not lifting weights at the gym).

If you feel guilty for not hitting the gym every day, it may help to talk it out with a mental health professional.

What’s your go-to travel-friendly workout?

Have a favorite no-equipment Blogilates video? Let us know in the comments below! 

 

Remember when you asked for swimwear with more coverage?

Hey guys!

When I launched Drop 1 of Swim, I knew you’d be mad. I knew you wanted full coverage options but they just…weren’t ready.

Some of these designs took a lot of patience and a lot of trial and error. Rather than hold up the entire launch, we decided to split it up. Was it frustrating? Yes. Did I hate reading your disappointed comments while keeping this a secret? Yes .

I’m so excited for you to see The Retro Drop!

I’m happy to report that all of the work and time spent was worth it. So happy with how everything turned out!

Sand Dollar Surf Short with Pockets

When you asked for full coverage bikini bottoms, I didn’t want to just recreate the same “granny panty” swim bottoms that you can find anywhere. You know me, I like to push fashion past the norm! So I was like okay… let’s do a surf short. Sporty and cute all at the same time without looking basic.

This was one of the most problematic patterns in all of Swim. 

So many things come into play with fit. And then you have to take every size into account (XXS-3X for these!) and adjust even more so EVERY size has a perfect fit.

The issue was getting the shorts to not squeeze at the thighs, without twisting and looking weird in the crotch. This is one example of when it was crucial to take our time and let deadlines go for the sake of getting it right.

The Surf Shorts prove that sexy, full coverage swim bottoms CAN exist. I’ve witnessed several women of many body types try these bottoms on and every. single. one looked stunning.

SHOP SURF SHORT

Details are everything.

The retro-inspired cut is high-waisted and accentuates your curves. Like I mentioned, we made sure the shorts won’t squeeze your thighs.

There’s an anti-cameltoe, seam-free front panel because now that we’ve gone anti-cameltoe, we can never go back.

The material is double-lined. No see-through moments!

And then I added pockets because DUH.

 

Coastline Cap Sleeve Bikini Top

SHOP COASTLINE CAP SLEEVE TOP

 

So when I did the swim polls, the majority voted NO for a bikini top with sleeves. But I went for it anyway. The result is this timeless, romantic bikini top. I love her wide neckline and of course, the corset-inspired lace-up back.

Just like the bottoms, the Coastline is double-lined and has a dual-layer inner shelf to prevent any slippage. Trust, you’re gonna feel secure in this bikini top.

The full look

If you were worried that full coverage bikini bottoms and/or a modest bikini top would be boring, this is for you. I am obsessed with the Coastline Bikini Top + Surf Short combo.

 

Romper One Piece

SHOP SWIM ROMPER

Have you ever seen a swimsuit that is so unique, yet so timeless all at the same time?! I’m obsessed with rompers and was soo happy with how this turned out!

I love the retro vibes, the big, adjustable bow on the back, and the low (but not too low) open back with the little criss-cross detail.

The bottom is cut like the Surf Shorts, accentuating your curves while still giving you full coverage!

I can’t decide which one I love more… Blue Palm or Black Rib?!

SHOP SWIM ROMPER

A swim towel as big as your bed

SHOP SWIM TOWELS

THE DREAM. I love the Beach Bed Towel because Sam and I can share! It’s huge!

Fun fact: this towel is made out of recycled water bottles! 40 to be exact. It’s reversible too, and sand resistant (a must)!

If you’re looking for something smaller, go for the Sand to Studio Towel. This one is yoga mat-sized and you can literally use it as a yoga towel! It has 4 zippered corner pockets to fit right over your mat. Like the Bed Towel, this one is reversible, sand resistant, and comes in a vegan suede zippered baggie.

That’s it for The Retro Drop!

I need to know: Are you team cheeky or team full coverage bikini?!

I know that full coverage swim isn’t everyone’s cup of tea, but I hope between Drop 1 and the Retro Drop, you find something you love!

Tell me what you’re getting in the comments, and what you want to see for future swim designs!

 

 

The Bikini Body Is A Myth: How to Shift Your Mindset

Summer is a time for unwinding, getting outside, and finally getting away from the seasonal depression that can plague the colder months. But for so many people, unwinding by the pool comes with a whole new problem; the anxiety around having a “bikini body.” 

The terms “bikini body” and “beach body” are a huge part of the health and fitness industry. Even though crash dieting is so last year, diet culture won’t give up when it comes to special events. 

Maybe you (like so many others) are a victim of this mindset, whether you started your New Year’s Resolution with a summer-ready body goal or are scrambling to find a “quick fix” before an upcoming pool party. 

While we love taking care of ourselves through health and fitness, we don’t love doing it in a way that promotes harmful routines and damaging mindsets.

This summer, we’re debunking the myth of the “bikini body” once and for all.

Star Magazine 2017

It’s Allllll in the Marketing 

The term “bikini body” was first made popular in a 1960s ad campaign. Since then, the phrase has made its way from being strictly marketing vocab to having a place in everyday conversations. 

It’s still used in marketing ventures, though. Just not in the way you might think. From fitness influencers selling their weight loss programs to “slimming” protein shake products and everything in between, having a slender, toned “bikini body” is the ideal that’s advertised to us year after year. 

What’s especially dangerous is that through social media, the messaging is a lot more subtle. And even though we’ve come a long way when it comes to anti-diet culture language, building an unhealthy routine to achieve a certain summer look is not just socially acceptable, but almost expected. 

 

 

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It’s Caused A Lot of Swimsuit Trauma

The thing about the “bikini body” is that it tells a narrative of self-worth. It leads you to believe that you have to have a specific look in order to be worthy of wearing a bikini. 

Even from a young age, being surrounded by this kind of talk promotes being ashamed of bodies that don’t fit the norm. (You’re not alone! Click through the Blogilates Team #swimsecrets above for proof). 

Once you’ve got this mindset, it’s hard to shake it! It takes years (maybe a whole lifetime) to relearn those habits. Feeling ashamed of your body can also make it really difficult to help foster a more positive self-image for the other people in your life. (Especially the young girls who are listening to everything you say about yourself, both positive and negative). 

Let’s Talk Sustainability

Getting a “bikini body” is a short term, appearance-based goal. It’s based on how you think you should look (or at least how others think you should look). Instead, it’s a lot more sustainable and healthy to focus on gaining strength, speed, agility, or other fitness goals that have to do with how you feel. 

It’s Time to Shift the Narrative

It’s time to reframe the way we see swimwear, both for ourselves and for future generations. The diet culture of the 2010s that damaged so many of us needs to be left in the past. 

It starts with being kind to your past self, especially when looking back at old pictures. Be kind to your body, in every form it has taken. Adopting a more body-neutral approach can help separate your self-worth from what you see in the mirror on a given day.

To help overcome that diet culture voice in your head, we’ve got some mantras for you. These affirmations can help cultivate a positive self-image that can get lost in the diet culture atmosphere of the “bikini body” season. 

Our Mantras:

My body is not for others’ approval or satisfaction.

I won’t let my brain bully my body.

My body deserves respect and love from myself and others. 

I appreciate my body for everything it can do. 

I give my body permission to change. 

My body is my home and I will build it up, not tear it down.

Every Body is a Bikini Body

Every body deserves to soak up the summer fun! Even if you don’t look like the stereotypical swimsuit model, trust us; you’re still a total beach babe! Your body is amazing because it’s yours and you deserve to dress in whatever swimwear makes you feel comfortable and stylish! 

If you’re on the search for some size and style-inclusive beachwear, head over to the POPFLEX Swim Shop! 

It’s time to rewrite our swim story. How are you finding joy in swimwear this summer? Inspire the Blogilates community; share your story below! 

 

Shein stole my design AGAIN. And I have more tea.

I’m sitting here shaking because I’m so upset at myself. I let myself get emotionally manipulated, I let my guard down, and it happened again.

You know, there’s the kind of hurt that happens when a company does unethical things to you, and then there’s the kind of guttural blow that sucks the air out of your lungs when a human you forgave, betrays you again.

After the first time SHEIN copied my Pirouette Skort design back in Jan 2023, I was reached out to by their team after all of you guys went crazy on them. For weeks, they kept asking me if I could get on a call because their US President, George Chiao, wanted to personally talk to me.

First, let’s dissect this message:

Eventually, when they agreed to the agenda I wanted to speak on, I hopped on a Zoom call with George on Feb 22, 2023. He came off very personable, very friendly, and even though he didn’t apologize for what SHEIN did, he told me a story about how his daughter was a Blogilates fan and how she came rushing into his room when the 1st violation happened, screaming “WHY DID YOU DO THIS TO CASSEY???” I always have a soft spot for fans. He did such a good job of calming me down that I walked out of that conversation having major respect for the way he eloquently handled this PR crisis. As a result, I decided to cool it on my SHEIN posts.

He got exactly what he wanted.

Looking back with clarity now, I am so disappointed in myself. George did a great job of playing to my sensitivity and he made me feel bad for him. I fell for the daughter story and when he said it hurt him when people made mean comments about his company, I weirdly softened and let my guard down. In a twisted way, I chose NOT to share the conversation below with you guys because of the way he made me feel like HE was the victim.

But now that a second violation has happened, THERE IS NO HOLDING BACK.

THE VIOLATIONS:

THE CONVERSATION:

Here’s exactly what we talked about:

1️⃣ George said SHEIN didn’t steal my design. He said over and over again that SHEIN is just like Amazon and that they have no idea if their sellers are selling stolen designs. He said SHEIN is just a marketplace.

2️⃣ When asked how I could prevent SHEIN from stealing my designs again, he said in the future all I have to do is submit my design to SHEIN BEFORE it goes live on POPFLEX and then my design will enter a database of “DO NOT COPY.” From there his buyers will know not to purchase anything that looks like my design. (Umm what??  Why would I EVER do this??).

3️⃣ In the same convo he said “You know that what we’re doing isn’t illegal right?,” making it sound like SHEIN’s actions were ethical and that he was doing me a solid by taking down my skort design from their website.

4️⃣ When I asked him what happened to the units that weren’t sold, he said “They were probably donated or destroyed.”

Probably? Shouldn’t he know? Or were they just sold on a different country’s SHEIN website?

5️⃣  When I asked him how many skorts were sold, he said “Not that many.” He said that SHEIN is a truly sustainable company because they test low units of new designs, and only if they sell well, will they manufacture in larger quantities. In a follow-up email, I asked him for the exact quantity sold and he said 28, in which he tried to pay me for the sales and I did not accept.

IS THERE ANY TRUTH TO THIS?

I am very wary of this low number because if 28 was truly the number of my copycat skorts ever sold, why would they manufacture this again? From the latest lawsuit against SHEIN (3 graphic designers are suing for copyright infringement and also claiming a RICO violation), I read the 52-page case. I found this excerpt written by SHEIN themselves about how they use algorithms to determine customer interest:

So, first off, the 100-200 units thing checks off with what George told me.

Secondly, let’s talk about the 2nd paragraph. Clearly, my skort wouldn’t have been reproduced if the first small run wasn’t successful. I do not think they only sold 28 units of my skort. I do not think those skort units were ever donated or destroyed, and were sold on a different country’s SHEIN website to determine their popularity.

What alarms me is that if there was already a first violation on my design, shouldn’t it have been added to the “DO NOT COPY” database? If they really had this database, I wouldn’t be here writing this post!

Additionally, I think if someone forgot to put my skort design in the database, the algorithm picked up my viral video AGAIN and this all happened AGAIN

GASLIGHTING:

The gaslighting.

The ignorant, uneducated, confidence.

I cannot.

Do not throw around words like “patent”, “trademark”, and “copyright” when you are NOT an IP lawyer and when you have zero idea what you are talking about, and then proceed to blame me for being a victim.

For the record, I have spent countless hours reading fashion law, talking to several lawyers to get different perspectives, while also strategizing with my legal team to see what can be done in my current situation and what can be done to prevent Shein and other shady business from stealing POPFLEX designs in the future. Lawyers aren’t cheap and this situation has set me back tens of thousands of dollars in getting copyrights, cease and desist letters, and just wrapping my head around the whole situation.

I saw some comments saying that Blogilates is a “big brand” and talking to me as if SHEIN and I are the same…I would just like to remind everyone that SHEIN is valued at $66 BILLION, and I am over here with a tiny 20-person team. Like, thanks for thinking I’m big (???) but the truth is, I am still a small business no matter what you think of me. And any BILLION dollar business taking advantage of a small business is a TRASH COMPANY.

WHAT DO WE DO?

Sorry for all the complaining. When I am upset, I have to write everything out because it helps me process my feelings. I want to thank everyone who has commented on my IG. It has been healing to hear your support and to see your re-stories as I deal with this situation for the second time.

Here are some actionable steps you can take:

1️⃣ Share this post. The more people we can make aware of the problem, the better.

2️⃣ Please stop buying from SHEIN. Choosing to spend your dollars elsewhere is the best way to take a stand. For those who say they can’t afford anything else…you have many options. I grew up with Vietnamese immigrant parents who taught me how to save money by shopping the CLEARANCE section of Ross, Marshalls, TJ MAXX etc. I also shopped swap meets, sample sales, and never bought anything full price.

3️⃣ Hold influencers accountable! Comment on influencers’ posts – you know, the ones that are doing SHEIN Hauls or the ones being paid to talk about SHEIN! Be nice, don’t berate, just educate them. If we can stop one of them, that means we are saving hundreds of thousands of followers from buying from SHEIN.

PS: For those of you asking when the Pirouette Skort will restock, it’s crazy timing, but it’s actually THIS WEEK. Some colors have already trickled back in. Here’s the link. The skort goes from XXS-3X and the shorts under are anti-cameltoe!

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.