Cassey Ho's Blog, page 26

POPFLEX Swim is FINALLY HAPPENING!!!

Hey guys!

2 summers ago, I put these polls up and you guys told me exactly what you wanted if I were to ever design a swim line.

It took way way longer than I expected, but if there’s one thing I’ve learned about product development, it’s that rushing into anything is just a BIG MISTAKE WAITING TO HAPPEN.

 

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I’ve seen every single one of your comments asking me to make a swim collection for POPFLEX, and I’m so happy to tell you that after 2 years of development, of sampling, of testing, and of many many failed styles…

POPFLEX Active Swim is FINALLY happening.

Coming…this Summer 2023

It was so fun to browse through the polls to see what you all actually asked for 2 years ago. It made me wonder: Have your thoughts changed?

But sharing those poll results now sparked LOTS of emotions.

It was interesting to see how a bunch of people hated on the poll results, saying how much they disagree, so I reposted the poll for everyone to get a second chance at voting. It had been 2 years anyway. But as you probably saw in my IG stories, nothing really changed.

Anyway, I thought it’d be interesting for you to see me sketch a design based on the poll results exactly.

 

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The community votes ended up giving me an underwire bra with a high-waisted bikini brief.

What do you think? Would you wear this? Tell me in the comments your honest opinion!

 

Trader Joe’s Summer Haul: What to Get and What to Skip

My Trader Joe’s summer haul – What’s worth the hype, and what should you skip?

Trader Joe’s just dropped a TON of new summer items. And when this happens, it doesn’t take long for FOMO to set in – If you wait around too long, you might miss some of the hottest seasonal items.

Did I make my family stop at the location in Franklin, TN on our way home from our vacation in Florida? Yes I did. I knew my upcoming week was too busy to trek to my local TJ’s. I also knew they wouldn’t mind because exploring a new TJ’s is like a mini vacay in itself.

Speaking of exciting…

What’s new at Trader Joe’s for summer?

Brand new items, and returning seasonal faves.

UBE IS BACK

The return of ube is one of my favorite signs of summer. I spotted the Tea Cookies (these are meh) and Ube Joe Joe’s (yum) in my store in early May, but I was anxiously awaiting two of my faves:

1. Ube Mochi Waffle/Pancake Mix

I love this mix. I was tempted to fill an entire cart … but I held back at two boxes.

Don’t tell Joe, but I actually found a replacement for this mix during the off-season. It’s this Mochi Pancake recipe that uses the new Blogilates Ube Protein Powder.

But at the end of the day, this mix is absolutely worth buying.

2. Ube Ice Cream

So…about this ice cream. I heard the recipe changed, affecting the flavor in a negative way. I tried it for myself and … it does taste a little different! It’s still okay, and I’ll definitely finish the pint (we don’t waste ube ice cream around here), but I’m wondering what exactly changed… and why?

Brazil Nut lovers rejoice!

Another summer cult fave is back and with more sweet-smelling goodness. Now is the time to stock up on the body butter that some say is a dupe for Sol de Janeiro Brazillian Bum Bum Cream (I say it’s worth buying, but not a perfect dupe).

I also bought the new Brazil Nut Body Wash and Salted Caramel & Pistachio Candle. What excited me the most though…was the hot pink Brazil Nut Insulated Bag. It is CUTE and roomy and only $7.99! A no-brainer.

Patio Potato Chips

Last year, I only grabbed one bag of these because I’m not a huge potato chip girly (I just get burnt out really fast). This year, I grabbed two.

There are actually 4 chip flavors in this bag:

Sea Salt & VinegarDelicious DillHomestyle KetchupSmokin’ Sweet BBQ

 

SO MUCH FLAVOR.

*Pro tip – open the bag upside down! The seasoning tends to settle at the bottom of the bag, so opening from the bottom helps shake things up for max flavor.

Chili Onion Crunch Hummus

I’m obsessed with all things Crunchy Chili Onion, so this was an obvious yes. Why hadn’t I thought of putting this in hummus before?!

With that in mind, you could just make this yourself – the product isn’t anything special. But buying it premixed is convenient and definitely makes eating your veggies a lot more exciting.

Enchanted Jangle

This one surprised me, but I’m also hearing that reviews have been mixed.

Trader Joe’s jangles are famous for a reason – they know what they’re doing! Maybe it’s the colors or unicorn theme, but I expected the Enchanted Jangle to be an overly sweet miss.

I opened these right in the parking lot of Trader Joe’s, and actually found the flavor to be pretty balanced. The coating on the sweet pieces is actually yogurt, which tones it down a bit. Then you have a little chocolate mixed in, and of course some salt from the pretzels.

Crunchy Jalapeño Lime & Onion

I bought this last year with no clue how to use it. So it sat in my pantry…for months. And then I discovered that I can make guacamole with it. Here’s how easy it is:

1 Teeny Tiny avocado2 tbsp (or measure with your heart) Jalapeño Lime & Onion

 

Mash the avocado, stir in the crunch, and have yourself guacamole for one. Sometimes I sprinkle on some Everything but the Elote seasoning. Sometimes I throw in some chopped tomatoes.

You can also drizzle this on chicken tacos, turkey burgers, and veggies. It’s crunchy, not too spicy, and has a mild lime flavor.

Mediterranean Style Salad Kit

I saw this in the Fearless Flyer and I’m not even sure if it’s new, seasonal, or just new to me? But I have a lot to say about it. Let’s break down my rating:

Salad style (chopped) = 10/10Combination of toppings = 10/10Dressing = 10/10Portion of toppings = 0/10

 

According to the label, this bag contains 3 servings of salad. Now, take a look at the crumbled feta, flatbread, and roasted chickpeas. Is it just me, or should there be about 3 times as much to cover 3 servings of salad?

Luckily, I had my own feta so I didn’t have to ration what was in the bag. But I was so disappointed with the number of roasted chickpeas! This is a great add-in for crunch and some protein, so I was hoping for more.

In the future I think I’ll use this kit as inspiration to build my own Mediterranean salad with feta, sundried tomatoes, Biena chickpeas, and a vinaigrette.

Sparkling Watermelon Juice

Watermelon-flavored things are hit or miss, so I was surprised at how much I enjoyed this juice. I guess it’s because it’s REAL watermelon juice, with no artificial sugar or sweeteners.

I also love that it’s sparkling juice – so refreshing! But all I can think about is making a margarita with it. Maybe with a chili-lime rim? I’ll report back on that.

Jalapeño Limeade

A must-buy every year. Just add a little tequila and you have yourself a spicy marg. Or go the mocktail route and add non-alcoholic tequila (I like Ritual!). You can also drink this straight from the bottle as is.

If you’re obsessed with spicy bevvies like me, go ahead and buy two bottles.

Strawberry & Vanilla Yogurt Pretzels

This was the store sample when we stopped by and let me tell you…they got us. I didn’t plan on buying these because I have a pretty good idea of what yogurt-covered pretzels taste like (always good) and I felt like we were good on the snacky stuff.

I love how these are bite-sized! And the strawberry flavor is perfect.

What didn’t make it into my haul

Sadly, I missed a few new items that I really had my heart set on:

Mini (Almost) Everything Bagel Sandwich Crackers – I am so sad I haven’t found these yet. I looked in two different stores and nothing. Did I miss them? The reviews I’ve seen so far are all over the place. Some say they’re insanely good, and some say they’re not great (and sweet?). If you tried them, leave a comment with your thoughts!

S’mores Clusters – Another one that I didn’t see in either store, but I think it’s safe to say they’re as good as they sound.

Peanut Butter Crispy Rice Bites –  These are still pretty new, so maybe I just missed their arrival!

Did I miss anything?

I’m sure this won’t be my last Trader Joe’s haul anytime soon. If there’s anything I missed, let me know in the comments so I can snag it on my next stop!

The 100 Arms Challenge!! Are You In?!

Hey guys!

Last month, we did a lil’ poll over on the @blogilatesdotcom IG asking what you’d love to see for upcoming challenges. An arms-focused challenge was the most requested, by a landslide!

Well… ask and you shall receive

Get ready for the 100 Arms Challenge!

If you’ve done one of my ‘100 Challenges’ before, you know how this works. 100 reps of a new move, every day. And we’re going for the entire month of June!

Yeah…those arms are gonna feel it but TRUST ME and stick with it! They will feel soo strong by the end of the month! You’ll be ready to haul your overpacked suitcase around on your next vacay, carry all of your groceries inside in one trip, and show off your muscles in your favorite tank.

Are you excited? I’m excited!

Download Challenge

Follow the 100 Arms Challenge in the app!

You can follow this challenge in the BODY By Blogilates app too, which is totally free btw! After you download the app, go to Workouts at the bottom of the screen, and then Challenges at the top! That’s where you’ll find the 100 Abs Challenge.

After you start the challenge, the app guides you through every move and tracks your progress. And marking each day complete is SO SATISFYING.

Get the App

Comment here that you're IN!

Get those arms ready and let’s cheer each other on!

The Blogilates June 2023 Workout Calendar!!

Hey guys!

I know summer technically doesn’t start for a few more weeks, but I mean… we’re all kicking off the season this weekend, right?! Hopefully you have some fun, outdoor plans! Maybe a cookout or a beach day?!

Here’s a little something to add even more excitement to your weekend!

Your June Workout Calendar!!

Enjoy a weekend of fun and then GET READY for June!

Download JPEG

How to follow the June 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 to 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 June 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

ICYMI we’ve been doing a new challenge every month of 2023! It’s been so much fun!

I’ll give you a little hint about what’s coming in June…

Get it?!

Time to check in!

Tell me you’re IN for this month’s calendar!!

Vegetarian-Friendly Cookout Classics (That Aren’t Veggie Burgers)

Summer cookout season is officially here! Grilling out is a great way to get some fresh air, soak up the sunshine, and spend quality time with friends and family. Apart from making memories, one of the key aspects of a great cookout is the food. (We can’t lie, the menu really is the start of the show.) 

We know that it can be super stressful to make sure everyone has something to eat. Especially if you’ve got vegetarian guests, but aren’t very familiar with plant-based cooking. 

Don’t stress! We’ve got a roundup of vegetarian-friendly recipes that even the beginner can master (we promise). They’re not your average veggie burger, either; these recipes are flavorful and fresh. Even your meat-eating guests will want a taste!

Balsamic Garlic Grilled Mushroom Skewers

Image: Closet Cooking

Get the Recipe

We couldn’t make a vegetarian recipe roundup without including mushrooms, aka “the vegetarian meat”. We know not everyone is a fan of this vegetable, but this recipe has a bold, tangy flavor and is certainly a creative, more beginner-friendly take on the popular Grilled Portabello Mushroom “Burger.”

Grilled Mexican-Style Street Corn

Image: Lola’s Cocina

Get the Recipe

Bursting with smoky flavor and creamy melted cheese, this vegetarian appetizer can be made side-by-side with your grilled meat dishes. It’s like your classic grilled veggies, but ~elevated~. Support Latinx creators (and get delicious authentic flavor) by browsing their blog postings. We’ve included this traditional recipe from Lola’s Kitchen and a Grilled Corn Salad version from My Dominican Kitchen.

For a fully vegan corn salad recipe, try our Cilantro-Lime Corn Salad (just leave out the honey).

Whipped Cottage Cheese & Feta Dip With Marinated Tomatoes

Image: The Food Dolls

Get the Recipe

This Whipped Cottage Cheese Dip probably shouldn’t be your main meal, but with 20 grams of protein, we wouldn’t blame you if you ate nothing else. It’s a really quick and easy vegetarian appetizer or side to your cookout menu. 

Caprese Pasta Salad

Image: A Southern Soul

Get the Recipe

I’ll admit, I was a pasta salad hater before I tried this recipe at a family picnic. It was one of the new recipes my mom tried out when I first went vegetarian. Her testimony is that it’s fool-proof, easy, and a definite crowd-pleaser! Plus, it’s more filling than traditional caprese, which means it won’t leave your non-meat-eating guests feeling hungry. 

Kimchi Deviled Eggs

Image: Balance With Jess

Get the Recipe

Jessica Kwan of Balance With Jess describes this recipe as “a fun, Asian twist on a Southern classic”. Her recipe uses spicy kimchi to add an element of fun to your deviled egg dish. It’s something different that might just expand the palette of your less adventurous guests. 

Lemon & Herb Potatoes

 

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This tutorial is one of those “just throw it all together and grill it until it looks done” kinds of recipes, which means you don’t have to spend time in the kitchen measuring and double-checking your recipe. (Trust us, we’ve been there and done that.) Author and food blogger Hetty McKinnon has mastered the art of plant-based cooking, and we are her humble students. 

Cucumber Mint Salad

Image: Berry Sweet Life

Get the Recipe

This might sound like a weird combo, but trust the process. Fresh mint and cool cucumbers keep this recipe light while canned chickpeas add a heartiness that makes this the perfect main dish or satiating side. 

Don’t forget dessert and drinks!

Need a low-effort side dish to bring? Look no further than this Dairy-Free Coconut Fruit Dip.

Cool off at your summer cookout with this 2-Ingredient Watermelon Slushy, or go with a patriotic theme and serve these Layered Popsicles.

And finally, drinks! You can’t go wrong a mocktail like this Strawberry Sangria, or a Spicy Blood Orange Margarita.

What are your favorite vegetarian appetizers for summer gatherings?

Let us know your favorites in the comments and tell us which recipes you’re most excited to try! If you’re a fellow plant-based foodie, send this to your friends and family to spread the love. 

 

Step Up Your Hot Girl Walks This Summer With These Podcasts

The weather’s warming up and so are we! ~Hot Girl Summer~ is almost here and we’ve got an all-star lineup of summer podcasts for your next Hot Girl Walk. We’ve included both fan favorites and some lesser-known pods that deserve all the love.

So lace up your walking shoes, pop your earbuds, and add these shows to your queue! 

For the Health Nut…

Image: Spotify

Diet Culture Rebel

On a health journey? Registered Dietician Bonnie Roney’s Diet Culture Rebel centers around a theme of intuitive eating, positive self-image, and ending the narrative of guilt when it comes to eating. The podcast provides insight into navigating the murky waters of diet culture to heal your relationship with food. 

For the Comedy Fan…

Image: Spotify

Brooke & Connor Make a Podcast

If you want to laugh out loud, this podcast is for you! Brooke and Connor’s playful commentary makes you feel like you’re listening to your besties banter. Tune into an episode to make your solo walk a lot less lonely!

For the History Buff…

Image: Spotify

Storical

This podcast takes some of history’s most famous figures and gives listeners a comprehensive look into their lives. You get insight into all the historical ~tea~ plus recommendations for historical fiction and nonfiction to read more about the subject of each episode!

The coolest part? It’s produced as a companion piece to the company Immortal Perfumes, where you can buy your own historically-inspired fragrances. 

For the Life-long Learner…

Image: Spotify

Ologies with Alie Ward

From ancient archaeology to chickenology and everything in between, Ologies with Alie Ward is a wealth of knowledge. Every episode, Alie hosts an expert in a different “ology” for a deep dive into their field. Better yet, the revenue from sponsors goes towards a new charity of the ologist’s choosing. We guarantee you’ll learn something new with this podcast, and feel good doing it!

For the Paranormal Enthusiast…

Image: Spotify

Lights Out

Are you afraid of the dark? If you’re not scared of the supernatural then sit back, relax, and listen as this podcast recounts terrifying tales from all over the world. But be warned… it’s not for the faint of heart! 

For the Soul Searcher…

Image: Spotify

Kelly Corrigan Wonders

Host Kelly Corrigan covers a variety of topics in her show, hosting a variety of famous changemakers and sharing her takeaways from the interviews. If you want to dig deep into leadership, personal growth, and attitude, this reflective podcast just might speak to you!

For the True Crime Junkie…

Image: Spotify

Criminalia

A Shondaland original, this podcast highlights criminals of all kinds. Focusing on a new type of criminal each season, its repertoire covers poisoners, stalkers, imposters, pirates, witches, resurrectionists, treasonists, and (the latest addition;) con artists. 

For the Bookworm…

Image: Spotify

Books Unbound

Are you a literature lover? The hosts of this podcast discuss the books they’ve read, the books they’ve bought, and the books they recommend with new episodes every week. It’s not just a book club; you aren’t required to read specific novels to follow along. From reading goals to library anxiety to reviews, hauls & challenges, they truly cover all their literary bases. 

For your Pop Culture Fix…

Image: Spotify

Binchtopia

This long-time crowd favorite is a podcast that just keeps giving. Witty hosts Julia Hava and Eliza McLamb give their own comedic takes on current pop culture events that’ll make you say “I can relate”. 

We want your summer podcast recs too!

Share the love! What did we miss? There are so many incredible podcasts out there that we couldn’t possibly list them all. Comment your personal favorites below, and we’ll be sure to check them out.

 

Cycle Syncing: Should Your Workout Change According to Your Menstrual Cycle?

What is cycle syncing, and should we have been planning our workouts this way all along?

Few things beat that post-workout feeling — sweaty, accomplished, empowered, and energized. But, have you ever had a workout where you felt dazed and sluggish the entire time? Have you ever stopped and considered where you might be in your menstrual cycle? 

This is the basis behind Cycle Syncing®, a method created by Alisa Vitti, HHC, AADP, and functional nutrition and women’s hormone expert. The concept came to life in the early 2010s and has since gone viral on social media (“cycle syncing workouts” was even listed as a 2022 Google top trending search term!).

Essentially, cycle syncing syncs what you eat, how you exercise and other lifestyle activities with stages in the menstrual cycle (otherwise known as female infradian rhythm!) to support hormone health, reduce cycle symptoms and boost energy so that you feel your best. 

We’re all about using data and science to fuel our workouts, so we wanted to learn more about the trend.

Breaking down phase-based care

While it may be easy to look at your menstrual cycle as just your period, your entire cycle is actually made up of four unique phases (concluding with your period!) that are indicated by hormone levels: follicular, ovulatory, luteal, and menstrual. 

During your follicular phase, your estrogen and progesterone begin to rise, peaking during the ovulatory phase, when your body prepares to release an egg. After ovulation, your estrogen and progesterone levels start to dip as you near menstruation. This phase — known as the luteal phase — is often linked with PMS. The cycle concludes with the menstrual phase, when progesterone and estrogen are at their lowest levels as your uterine lining sheds, causing bleeding.

Since your hormone levels are fluctuating during each phase, cycle syncing is designed to work alongside them — not against them.  

“Much like the circadian rhythm needs specific support, our infradian rhythm must be supported to perform optimally,” explains Alisa Vitti. “The Cycle Syncing® Method syncs your food type and caloric intake, your workout type and intensity and your projects to each of the four phases of your cycle so that you can not only support hormonal health in each phase and reduce cycle symptoms, but you can also reduce stress, boost energy and live with your unique feminine dynamic energy at the center of your life.”

As you’ve probably seen on social media, women who follow this method report that they sleep better, feel more alert and less stressed, and don’t experience PMS symptoms as severely as a result of “balancing their hormones.”

@zoeantonia_ Becoming in flow with our own natural, beautifully, unique rhythms Pay attention to your own unique patterns as there is no perfect template to follow. Although some similarities, not everyone feels exactly the same during each phase #hormonehealth #hormonebalance #adrenalsupport #womenshealth #fyp ♬ Keeping Your Head Up (Jonas Blue Remix) [Radio Edit] – Birdy

Syncing your sweat

So, what type of exercise is recommended to align with each phase?

Follicular Phase

Cardio is the name of the game when you move into your follicular phase.

“As you enter your follicular phase, you’ll feel your energy begin to lift as both estrogen and testosterone rise. Not only will you feel more motivated to workout, you’ll also find you’ll be able to really give it your all,” says Jenna Blake, Family Nurse Practitioner, Functional Hormone specialist, and owner of Her Rooted Wellness.

Recommended workout options include HIIT, plyometrics, cycling, and dance. Given that your hormones are on the rise, some medical professionals also recommend strength training.

Ovulatory Phase

“Once you enter the ovulatory phase, you’ll experience peak energy, motivation, and strength as estrogen and testosterone reach their highest levels of the cycle,” says Blake.

Since your hormones are peaking, opt for HIIT workouts or intense bootcamps that your body is primed to power through. It’s also a good time to grab weights. As your testosterone rises, it will be easier to put on muscle.

Luteal Phase

As you begin to approach menstruation and as your hormones begin to fall again, it’s time to decrease the intensity with slower-paced, strength-building workouts. 

Dr. Sari Eitches, MD recommends low-impact resistance training, walks, stretching, and rest days depending on how your body feels. Pilates and yoga are also recommended to combat PMS that may occur during this phase. 

Menstrual Phase

It may be no surprise that doctors and phase syncing advocates stand by taking it easy while you’re on your period. When hormones are at their lowest levels, you may feel easily taxed and are likely to see fewer changes in building muscle. Plus, research shows that an hour of strenuous activity during your period can increase your chances of exercise-induced inflammation — not something you want to add on top of cramps! 

“During your menstrual phase, most of your hormones are at their lowest point, so it’s normal to feel somewhat lethargic and have the desire to spend more time inward. Because low hormones can lead to a lack of energy and motivation, this is a great time to focus on rest and recovery,” says Blake. “Restorative yoga, foam rolling, stretching, and walking are all good choices. Long walks are especially great during this phase because the gentle rocking of the sacroiliac (SI) joint can be very soothing for cramps.” 

@tscpodcast we have hormone health queen @gracie_norton on the podcast to break everything down for us #gracienorton #hormonehealth #cyclesyncing #cyclesyncingmethod #menstrualcare ♬ original sound – TSC Him + Her Podcast

 

Is period syncing worth it?

To be honest, there’s not a ton of solid published research yet on period syncing your workouts. But, studies do show that hormone fluctuations affect energy, sensory processing, mood, appetite, and sleep. So, knowing when your hormones are up or down might help you optimize your workouts.

While there are no full clinical studies out yet, healthcare professionals still recommend the Cycle Syncing® method to patients to help them feel their best — and to increase their mindfulness, which boasts both physical and mental benefits. 

“Women are naturally cyclical beings. We have built-in periods for pushing and pulling back, and cycle syncing can help reconnect us to that. Cycle syncing can help us know when to push and when to pull back in our workouts. It provides structure in a way that feels good and nourishing — not in an overly regimented or ‘hustle culture’ way,” says Blake. “It provides rituals to lean on which is so important for women. Learning how to cycle sync can increase your body literacy and help give you the language and confidence to begin to understand your hormones.”

“Cycle syncing can also help us be more intentional and aligned with our rest days,” adds Eitches. 

This intentionality and increased body awareness can help you better connect to your feelings — and can help put you in tune with changes in your hormones if you’re trying to get pregnant or trying to identify or remedy a diagnosed hormonal imbalance. 

With all of this in mind — and with anecdotal results — it’s worth giving it a go to see how phase syncing impacts your blood sugar stability, stress levels, gut health, PMS symptoms, moods, sleep, and productivity. 

We’ll give one warning though: if you’re on hormonal birth control, period syncing likely isn’t for you.

“The only women that cannot truly engage the Cycle SyncingⓇ Method are women who use hormonal birth control. Unfortunately, you don’t have any cycle phases when you are on that medication. You are in a sort of menopausal state with low levels of all hormones, no ovulation, occasional breakthrough bleeding that is not a real period, and no phase changes,” says Vitti. 

How can I Cycle Sync?

It’s all about individualization. 

The average menstrual cycle lasts 28 days but can vary from 21 to 35 days. Tracking your cycle for at least three months with an app like Vitti’s MyFLO will help you understand what phase you’re in and what workouts are right for you (and which foods too if you want to take it a step further!). Other period tracking apps include Glow and Clue.

But, don’t let a strict recommendation rule all. 

“Don’t be too prescriptive about it, and don’t lose the plot. Ultimately, the goal is to be more in tune with your body, so if you are feeling energized and up for a high-intensity workout on your period, go for it! But if you would like to explore the patterns of your varying energy, endurance, and motivation to work out and to work with these rhythms, cycle syncing can be super beneficial,” notes Eitches. 

Do you cycle sync your workouts? Tell us more in the comments! 

Ninja Creami Ube Protein Ice Cream (Dairy-Free!)

Super creamy Ube Protein Ice Cream made with the Ninja Creami. Dairy-free added sugar-free, and only three ingredients!

I recently got my hands on a Ninja Creami (why did I wait so long?!), and I’ve used it almost every day since.

If you haven’t made your way to CreamiTok yet, this little machine is famous for making the creamiest protein ice cream you’ll ever see.

You can make “regular” ice cream too. The Creami has settings for ice cream, lite ice cream, smoothie bowls, gelato, milkshakes, sorbet, and more.

But I highly recommend you make Ube Protein Ice Cream.

I feel like I’ve used the word “creamy” too many times already, but wow was I shocked when I first ran my spoon through this ice cream.

Would you believe me if I told you it’s dairy-free, added sugar-free, and has 12 grams of protein per serving?

What does ube taste like?

Ube is actually a purple yam, but it’s not the same as a sweet potato! It’s traditionally used in Filipino desserts and tastes sweet with a hint of vanilla nuttiness.

It’s a little difficult to find authentic ube desserts in the US though! When Cassey developed her Ube Soft Serve-flavored protein powder, she made it her mission to make it tastes as authentic as possible.

Protein ice cream with only three ingredients?!Coconut milk

Coconut milk is the perfect base for this ice cream. It’s super creamy even though it’s dairy-free, and the light coconut flavor (promise it’s not super strong) complements the ube flavor so well.

Ube protein

I used Ube Soft Serve Sculpt + Debloat Plant Protein for sweetness, ube flavor, and of course protein!

Be aware that if you taste this mixture before you freeze it, it’s going to seem VERY sweet. Don’t worry! Once it freezes and transforms into ice cream, the sweetness becomes much less intense.

Ube Extract

This ingredient is completely optional. The ube protein powder will turn your ice cream base purple at first, but it won’t hold that vibrant color after it freezes. This is because it doesn’t contain any artificial colors! I added a drop of ube extract (you can find it on Amazon) to restore the signature color.

Making Ube Ice Cream with the Ninja Creami

After you freeze your coconut milk + ube protein mixture overnight, the Ninja Creami will do the rest of the work.

My ice cream was too dry after the first spin, but a re-spin brought it to the perfect consistency. If you need to add a little extra liquid, use almond milk or more coconut milk! I’d start with a couple tablespoons.

PrintUbe Protein Ice Cream#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }3-ingredient Ube Protein Ice Cream made in the Ninja Creami. Course Dessert, SnackKeyword plant-based, dairy-free, high-protein, ube, ice cream, ninja creami, coconut milkPrep Time 12 hoursServings 2Calories 200kcalEquipmentNinja CreamiIngredients1 13.5 oz can light coconut milk3 scoops Ube Soft Serve Sculpt + Debloat Protein Powder2 tbsp almond milk (as needed for texture)1-2 drops ube extract (optional, for deeper purple color)InstructionsWhisk together coconut milk and ube protein powder until well combined. If using, add a drop or two of ube extract to intensify the purple color. Pour into Ninja Creami pint, secure the lid, and freeze for at least 12 hours.After the mixture is frozen, attach the Ninja Creami lid with the blade and blend using the "Lite Ice Cream" setting.If your ice cream is crumbly after the first spin, just respin until you get the consistency you like! Feel free to add 2-3 tablespoons of almond milk or coconut milk if needed.Notes* Nutrition info is approximate and may vary depending on the ingredients you use.** You can use full-fat coconut milk for even creamier ice cream! Just be aware this changes the nutrition. *** The Ube Soft Serve protein does not contain artificial colors. Therefore, it won't hold its purple color on its own! If you want to make the purple more vibrant, a drop of ube extract will do the trick!NutritionCalories: 200kcal | Carbohydrates: 15g | Protein: 12g | Fat: 10g | Fiber: 4g

Shop Sculpt + Debloat Ube Soft Serve

More ube recipes!

Is it possible to burn myself out from ice cream? If it is, it’s not happening yet. If you don’t own a Creami, no worries! Try this Ube Soft Serve recipe that only requires a food processor.

More ube recipes to try:

Ube Crinkle CookiesUbe BobaUbe Protein Mug Cake

 

Should I do a full review of the Ninja Creami? Let me know in the comments! 

What’s the Best Way to Workout?

Every time we open up Tiktok or Instagram, we scroll past soft wellness girlies — women touting the trend toward slower fitness, which includes everything from hot girl walks to soft hiking to yin yoga to Pilates.

But, no less than five minutes later, we’re hit with nearly the parallel opposite on our feed — muscle mommies. Think women (moms or childfree!) showing off their gains, lifting routines, and daily macro counts. 

If you’re like us, this could leave you wondering…what’s the best option for me? Should I be slowing down my fitness routine or should I be hitting it hard at the gym and building muscle daily?

Let’s dive into both approaches.

@softgirlswhohike Replying to @LousLife good question! we kind of coined the term ourselves. heres what it’s all about #girlswhohike #hikinguk #hiketok #bestfriends #softhiking #softgirlswhohike #softlife ♬ pluto projector – al

The skinny on ‘soft wellness’

Soft isn’t necessarily a word that comes to mind when you traditionally think about fitness. But, since 2020, “soft wellness” has been on the rise as people craved a gentler approach amidst uncertainty and burnout. As a result, they turned to walks, low-impact pilates and barre classes, mobility routines, pickleball, and most recently, soft hiking, which is all about slowing down and strolling through nature. 

Fun, functional, and approachable

While you may sweat less with anything in the soft and slow category, these activities allow you to have fun, feel good in functional movements and access a fitness routine at any level (three cheers for accessibility!). A majority of these workouts often involve friends or family, so you have the added benefit of community too! 

The benefits

Soft movements don’t just feel good — they are beneficial for both your body and your mind. 

Since many of your movements are slowed down in these workouts, you are encouraged to practice mindfulness. You can tap into how specific muscles and joint receptors feel as you move, helping you get more in tune with your body. This also allows you to pay attention to form and can encourage you to move in the proper way to maintain long-term joint and muscle health.

Not to mention, workouts like Pilates and yoga encourage mobility and stability training, which help you move freely with more range of motion and support joints during movement, respectively. 

With all of this in mind, soft wellness workouts aren’t going to give you the same fitness and performance results you may get from more intense workouts. But, they deliver overall holistic health, mental health, and stress management results.

@mdjfitness fave exercise at the moment #pullups #fitnesshumour #gymrat ♬ som original – j_nypc

 

No pain, no gain

Shifting gears, ‘muscle mommies’ are more in line with a traditional view of fitness. This trend is all about celebrating building muscle, leaning out, and exercising to your full potential. Since muscular strength carries you through life, it’s no surprise that even amidst the soft wellness trend, “strength training” saw an uptick in Google searches over the last year. 

The benefits

High-intensity exercise and strength training are known to boost your metabolism, improve body composition, boost cognitive function, improve heart and brain health, and increase bone strength, which is key as you age. 

Beyond the direct physical benefits, heavy lifts, gains, and high-intensity workouts build confidence. These workouts are ways to practice overcoming challenges, working towards a goal, and appreciating your body’s strength. It’s a method of building self-efficacy, the belief that you can succeed.

Plus, research has shown that there’s a link between strength training and positive body image. And, we won’t lie, it can be empowering to know you are in the main weight room of a gym!

But is it the best way to workout?

But, the trend towards lifting heavy and leaning out has its drawbacks too. Too much of a good thing can be bad!

HIIT spikes cortisol levels, so if you overdo it, you can increase the hormone over long periods and feel the side effects, including digestive issues, bloating, and weight gain. The spike in cortisol can also cause lasting anxiety outside of your workouts, which can impact day-to-day life and your sleep quality.

Overtraining at a high level can also set you up for muscle and joint injury, with the potential for long-term damage.

@blogilates For WFH bc can you imagine an in office all hands meeting? Socks from @popflexactive #hotgirlwalk #treadmilldesk #wfh ♬ Walk It Out – Unk

What is YOUR best way to workout?

So, how do you know which of these options is best for you?

First and foremost, explore your motivations every few months. Are you looking to maintain overall wellness and support your mental and emotional well-being, as well as the longevity of your physical health? Or, are you looking to adjust your body composition and put on muscle? 

This reflective exercise can help guide you to what form of working out may be best for you at this time. 

Secondly, we’re all about trial and error and exploring each in a balanced approach. Test out a few soft wellness movements and then hit it hard with an extra sweaty workout session. After testing both out a few times, ask yourself a few questions. Which feels better to you and your body? Is this the right balance? Am I actually interested in doing this? You’re less likely to miss your daily movement if you actually want to do it.

Variety is the spice of life

While you may favor slower workouts or more intense sweat sessions, balance is key.

Varying your workouts can help you avoid overuse injuries and encourages you to work all muscle types. Gym sessions may lend themselves to bigger muscle groups, while mobility training or other low-impact options can help you strengthen accessory and stabilization muscles, as well as build your cardiovascular health (especially on long walks or hikes!). Plus, the variety can help you stay interested and engaged, which inspires you to move and stay mentally and physically healthy. 

Right now, we love a mix of both trends and are listening to what our body wants and craves at the moment!

How do you balance your workouts? Do you tend to favor slowness or intensity? 

How One Week in Italy Changed My Relationship With Food

The differences between Italian and American food culture that I experienced firsthand on my recent trip abroad.

Image: Kristen Kubek

Traveling is always an opportunity to try something new and exciting. It’s not only a time for relaxation or exploration, but a time to break from your daily routine. When I go somewhere new, I try to really dig deep and embrace local customs to get the most out of my trip. 

This spring, I spent a week in Italy enjoying incredible art, culture, and (of course) food. When in Rome, I had to “do as the Romans do.” I tried all the local dishes and did my best to change my routine to be more Italian. 

You guys… food culture in Italy is so different from the USA!

It was an experience that completely changed my relationship with food. But ultimately, it changed for the better! Whether you’re anticipating an upcoming trip, you’re just curious about what Italy has to offer, or you’re looking for mouth-watering food pics, this article is for you. Here are some of the major differences between Italian and American food cultures.

Image: Kristen Kubek

Fresh ingredients are a must

Italy is a small country compared to the USA (it’s roughly the same size as Arizona). That means they often source food locally and don’t need to use a lot of preservatives to transport food over long distances. As someone who often experiences bloating and indigestion, eating food with fresh ingredients meant that I didn’t have to worry about stomach pain during my trip. 

***Disclaimer: In America, the ability to eat a diet containing all fresh ingredients is a privilege. If you don’t have the access or the time to cook with fresh ingredients, that is not something to be ashamed of, nor is it inherently unhealthy!

Image: Kristen Kubek

Breakfasts are small (and sweet!)

Breakfast usually consists of a cornetto pastry (i.e. an Italian croissant) and an espresso or cappuccino. As a certified brunch enthusiast, this is the only part of Italian food culture that left me disappointed… I need a big, savory breakfast!

But, I embraced the Italian breakfast (and maybe also consumed a protein bar along with it). After all, their pastries were like nothing I’d ever tasted before! 

Image: Kristen Kubek

Starbucks is nonexistent (and so is iced coffee)

Fun fact, there’s only a handful of Starbucks in Italy. But, you’ll never fall short on your caffeine fix.

Locally-owned “Bars” serve coffee on every street corner. However, it’s not like your American coffee shop. Your ordering is limited to a few options, usually an espresso, americano, or cappuccino (Latte means milk in Italian; if you order that, you’ll just get a cup of milk. I learned the hard way).

Instead of having one venti-sized drink in the morning, you get a small drink and then have another one as a midday pick-me-up. 

Image: Kristen Kubek

Prepare to eat late

Growing up in the midwest, lunch was between 11 and 12:30 and dinners were always between 5:30 and 6:30. In Italy, prepare to eat much later.

Most eat lunch between 1 and 2pm, but don’t eat dinner until 8 or 9 at night! A lot of restaurants close at 3pm for an afternoon break and don’t open until 7:30 for dinner, but stay open until around midnight. 

…But stay as long as you like!

Eating in Italy is a social experience. Instead of having a get-in-get-out mentality, having a meal at a restaurant or cafe is a time to catch up with friends and family. People eat slower, laugh more, and have a great time. Leisure is the name of the game!

Because waiters are paid a living wage, they don’t rely on tips and don’t need to worry about rushing you to get the table filled with their next customers. In fact, they don’t even bring the check until you ask for it! 

Image: Kristen Kubek

Appetizers & pre-drinks are a whole thing

Because dinner is so late, the hours before your evening meal consist of aperitivo, which is sitting down with friends to a fizzy cocktail and snacks (Drinks before dinner? Count me in!).

The most common combo is an Aperol spritz with some chips, nuts, and olives. It’s a delicious combo that holds you over until dinner and acts as a fun social event. 

You walk it allllll off (seriously)

On my trip to Italy, I averaged 22,000 steps per day. Granted, I was a tourist, so I was determined to see everything the country had to offer.

However, the average Italian still walks more than the average American. Their cities are very walkable, so that’s one of the main modes of transportation! Walking everywhere made my appetite stronger, but also helped with digestion. Being constantly active meant that I could enjoy food more and not feel like it was sitting heavily in my stomach. This means that not only did the food look and taste good, but it felt good too!

Image: Kristen Kubek

My overall thoughts

What I love about Italian food culture is that they don’t just view food as fuel. They view it as a work of art; something that should be high quality and savored by those who consume it. There’s no stigma of needing to do anything to “deserve” food; walking a lot makes you hungry, and when you’re hungry, you eat. No room for toxic diet culture here! 

While there are some things I’ll leave behind (*cough* late meals and no brunch), incorporating some elements of Italian food culture into my daily life is the starting point of a better relationship with food. This trip taught me that food is something to be enjoyed with friends and appreciated as something incredible and good.