Cassey Ho's Blog, page 27

New Blogilates Protein Bars: Meet Snickerdoodle and Chocolate Peanut Butter

Hey guys!

I’m all for healthy eating but not at the expense of something that ain’t gonna taste good. Throughout my fitness career, I’ve had almost every type of protein bar and powder, and TBH I can tell you that I’ve never found one that I’d eat for fun.

Over the past year and and a half I’ve been working on a developing a protein bar inspired by cereal bars. I just wanted something CRUNCHY! And sweet but like, not too sweet! Supplement bars tend to have this thing where they overcompensate for the weird taste with more fake sugar and I simply CANNOT.

My mission for Blogilates protein bars: taste like REAL FOOD

 

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This was my first stab of creating a protein bar

Honestly, I had a much smoother time with this development compared to the protein powders! I owe it all to the pea crisps and brown rice crisps bc they really gave my bar that Rice Krispies energy!

I legit eat the Snickerdoodle bar for fun.

Like not just post workout, but I legit just choose it over chips during that 3pm slump. Like WHAT IS THAT!? And I love chips!!!

Ok but taste aside the box itself deserves its own paragraph bc seriously. It’s a beaut.

You see the stripes on the top of the box? Does it remind you of something? Maybe the awning of a sweet little bakery in a quaint neighborhood?

It took a long time to get the packaging down. Every draft just felt so blah. So regular. Then I thought about what feeling or memory I wanted my packaging to evoke, and it struck me. My box needed to be a mini bakery. My box needed to emit food vibes!

When I finally saw the sample of the gold awning on top of my little box, my heart felt complete.

Shop Blogilates Nutrition

So there you have it! The first ever Blogilates protein bars! I can’t even believe it. Like the powders, they are plant based and gluten free! Right now they come in 2 flavors:

Snickerdoodle Chocolate Peanut Butter

Available at Target in store and online!

LMK if you try these! I can’t wait to hear what you think!

I’m always so nervous with food launches bc we all have such different taste buds! But I also wouldn’t ever release anything I don’t stand a million % behind, so YOU BETTER LOVE IT!!!

PS – Want even MORE protein? Use these bars in one of these yummy yogurt parfaits!

Chocolate PB J Yogurt Parfait

Fruity Yogurt Protein Parfait

 

I Tried the New Tarte Maracuja Juicy Glow Foundation

When it comes to my face and skin, I’m pretty particular about what products I use. Since my job requires me to test a lot of products, it’s imperative that they are not only worth the money, but also are good for the skin — the last thing I want is a breakout in response to a poorly formulated product. With that said, about a month ago, I received an email that Tarte Cosmetics was coming out with a new foundation and as an avid user of the brand’s Shape Tape Concealer, I knew I had to get my hands on it. 

Back in January, Tarte Maracuja Juicy Glow Foundation was released as part of the brands “Spread Your Wings & Glow” initiative made to spread the word about the importance of empowering each other. Now, that’s a message I can get on board with since there’s no such thing as too much positivity. 

Aside from the positive message, I could always use a new foundation so why not try out this one from one of my favorite brands?

Image: Tarte

What is Tarte’s Maracuja Juicy Glow Foundation?

The brand describes the foundation as being a medium-coverage yet buildable foundation formulated with a 10+ superfruit complex and sustainably sourced ingredients.

Some of the ingredients include hyaluronic acid, strawberry, watermelon, pomegranate, acerola, acai, grapeseed oil, goji, maracuja oil, peach, cranberry, lemon, vitamin E and flower extract.

Each of these ingredients has special properties that work to help the skin from restoring moisture, protecting from free radicals, providing anti-aging properties, and promoting collagen production, and reducing the appearance of pores and fine lines. There are many more, but those are a few of the highlights that caught my eye when I read about the product. Also, it’s free from ingredients like parabens, mineral oil, sodium lauryl sulfate, and phthalates so you can feel comfortable putting it on your skin. 

Not only does it provide coverage, but it’s supposed to offer a dewy-radiant finish for a glow that comes from within thanks to its encapsulated maracuja spheres. 

It’s currently available in 24 shades and at a price point of $40. The shade range varies from fair neutral to espresso honey to match a variety of different complexions.

Shop Tarte Maracuja Juicy Glow Tint

Testing the Tarte Maracuja Juicy Glow Foundation

This is the part of the story you’ve been waiting for — the review. 

Price

Let’s start off with the price, a bottle of this foundation will cost you $40. Now, that may seem like a lot, but it’s actually pretty standard for professional-grade foundations these days, especially the ones you’d find at Sephora and Ulta. You could find similar foundations at the drugstore for cheaper prices, but they most likely won’t be formulated with the same high-quality ingredients. 

I’ve been using this foundation roughly three to four times a week for nearly two months and have yet to run out of product. If you ask me, I think that’s a pretty good value, especially because I don’t think I’ll run out until next month or maybe early May. 

Packaging and application

Next, the foundation comes in a squeezable tube that can easily place product on a brush, beauty sponge, or your finger. Personally, I like to apply the product to a damp BeautyBlender and then work it into my face. 

When it comes to this foundation, a little goes a long way. I opted for the fair-light neutral shade because I had a combination of warm and cool undertones in my skin. Normally, I start with two pea-sized amounts and put that into different areas of my face (chin, t-zone, cheeks, etc.) This provides me with all of the coverage that I need in just one layer.

I will say that I don’t have much to cover with foundation (acne, dark spots, etc.) so I think this is just the right amount of coverage for me. However, if you have acne, redness, and discoloration, then you might want to consider a more full coverage product as this is pretty sheer and natural-looking.

What I like most about this product is how lightweight it is.

I find myself forgetting that I have makeup on because I don’t feel it on my face although it’s still there. To finish off my look, I use the brands Shape Tape Concealer and Double Take Eyeliner.

It really does stay on all day.

The brand says the foundation offers 16-hour wear and is waterproof. I can say both of those statements are true because after walking around Disney World all day long in the blazing sun my makeup was still in-tact. Although I know I should set my makeup with a setting powder, I never do and yet it still stayed in place. I just made sure I really buffed it into my skin so it wouldn’t move or budge throughout the day. 

And I can’t forget to mention how well it photographs.

When I took pictures it made my face look so glowy and smooth. There was the appearance of little to no texture and it looked like my actual skin. 

I will say that I think this product is designed for those with dry skin because it’ll give more of a glow. However, if you have naturally oily skin, then you’ll probably want to refrain as it can create the appearance of even oiler skin and a slick finish instead of a matte one. If you want to try it out despite having more oily skin, then I’d recommend setting it with a powder to absorb some of the excess oils and prevent unwanted shine.

Overall Thoughts

The Maracuja Juicy Glow Foundation might be my new favorite at the moment because it gives me a natural looking finish with just the right amount of coverage. If you’re looking to cover tattoos or have stage makeup, then you’ll want to look elsewhere because this isn’t it. However, for everyday makeup looks whether you’re going out to brunch or to a dinner date, this foundation will do the trick.

*This review of Tarte’s Maracuja Juicy Glow Tint may contain referral links for products we love, and all opinions are our own. We earn a small commission from these links, at no additional cost to you.

 

How to Style Your POPFLEX Spring Faves!

The millennial in me struggled to see activewear as a complete outfit for the longest time. Having a mother who is very into heels and fashion, it always felt like something that was too casual for me.

Cut to today – I’ve been working at POPFLEX for over five years, rapidly approaching 6 and I can tell you that activewear is my entire wardrobe. I work on the photoshoot team styling outfits as well as our content team – picking pieces and outfits for all different body types!

So, can we successfully style POPFLEX’s Spring Sale items (buy two, get one free… an absolute STEAL) into completely styled spring outfits? OF COURSE

Let’s dive in!

The Sunday Look

Twirl Dress in Moss | Whimsical Breeze Windbreaker | White Puma Sneakers | Silver Link Earrings | Silver Link Bracelet

A play on Sunday best, I love an active dress on a sunny spring Sunday. Why not feel a little dressed up heading into the week?

Also, silver is very much having a moment – I love the cool silver tones with our Moss Twirl dress. It’s the perfect outfit to take you from Sunday Brunch to your weekly grocery pit stop on the way home.

Your Spring Run

Not Your Typical Tank – Gray | Cadence Run Short – Periwinkle | 64oz Starry Night Bottle | Apple Watch Band | Sneakers | Silver Huggies

Spring is the perfect time to stock up on warm weather running apparel. I love these Cadence Shorts for a long run! Pair them with white and silver hues and you have the perfect cool and cute running ‘fit.

Gal on the Go

Perfect Tee – Light Grey | Cargo Booty Shorts – Forestwood | Valentina Duffle | Sneakers | Layered Gold Necklace | Layered Bracelets 

Back in my in-the-office days, a cute gym bag was essential for post-work workouts! If you don’t have a Perfect Tee yet… snag one during this sale. They are so soft and fit for all occasions. I love the slight gray hue to this tee with the deep forestwood green shorts.

If booty shorts aren’t in your comfort zone – these also come in biker length (we love options)! Paired with classic dainty gold pieces, you can’t go wrong.

Barre Babe

Whimsical Breeze Windbreaker | Romance Ruffle Bra – Navy Rose | 64oz Bottle & Bag | Supersculpt Booty Short – Smoky Navy | Initial Necklace | Pearl Studs | Reebok Harman Sneaker

I don’t regularly take barre classes – but if I ever go my outfit is prepared! People who take barre always strike me as elegant and strong which is embodied in this outfit. I love the mix of feminine aspects with sporty classics we get with this outfit. These booty shorts are also on sale in the biker length – which will you pick?!

Movie Night

Long Cloud Hoodie – Blushing Beige | Supersculpt Biker Shorts – French Roast | Cora Backpack – Rose | Heart Eyes Gym Sock | Sketchers Sneakers

You CANNOT go wrong with a POPFLEX Cloud Hoodie. I love this long one for extra cozy moments. Pair its slight blush tones with POPFLEX staples in a matching palette and you are dressed for your next girls night!

Complete the look with a backpack to bring face masks and snacks over to your bestie’s place. Also – don’t sleep in Sketcher’s, they’re comfy.

Anytime, Anywhere

Whimsical Breeze Windbreaker – Blush | Cadence Rush Short – Black | Audrey Tank Top – Coconut Cream | Oval Sunglasses | New Balance Sneakers | Twisted Huggies

These neutrals are perfect for a sweaty spring hike, running errands, working out… I’d even go to a brewery in this!

It comes together so well with the shoes tying it all together – and sunglasses are a must. I always wear a dainty pair of hoops and a delicate necklace to spice up my sporty looks! Another trait I get from my mom

Sporty but feminine is actually how I would describe my personal style.

Hit the Courts

Ruffle Romance Bra – Ebony | Crisscross Twirl Skort – Orchid Ice | Whimsical Windbreaker – Blue Ice | Reebok Walking Shoe | Silver Stretch Bracelets | Silver Huggies

Skorts are made for Spring! I love the Crisscross detailing on this waist paired with the ruffles on the bra. Go from court to lunch by layering on one of my styling staples – the windbreaker in Ice Blue.

 

Pilates Princess

Ruffle Bra – Peppercorn | Crisscross Hourglass Biker Short – Peppercorn | Long Cloud Hoodie – Gray | Cotton Candy Fit Kit | Cloud Slides

This outfit was picked for studio go-ers!

It’s Peppercorn chic but girly at the same time. If pink is not your thing, the Smokey Grey version of this set is also on sale! I love these cushiony cloud slides, easy to slip off and get right into your flow. Layer a long cloud hoodie on top to protect you from any spring breezes and your perfect outfit is complete.

On Point

Matchpoint Zipper Dress – Peppercorn | Pickleball Gift Set | Reebok Classic Sneaker | Turtle Cat Eye Sunglasses | Mixed Metal Necklace 

Feel on point in the Matchpoint dress – perfect for a round of pickleball or a day out on the town.

Remember when I said silver is making a comeback? So are mixed metals – I love that this necklace combines gold and silver elements tying together the metals on the dress zipper and the pickleball bag hardwear.

Finally, cat eye glasses are the perfect retro element to tie this spring outfit together.

Which spring outfit(s) caught your eye?!

NOW is the time to build that spring wardrobe! The POPFLEX items in these outfit picks are all part of the Spring Sale – Buy 2 Get 1 FREE!

Just use Code: BLOOM

The sale ends Sunday, April 16 at 11:59pm PT. But I have a feeling some of these faves will sell out much sooner

Shop the Spring Sale

*This review may contain referral links for products we love, and all opinions are our own. We earn a small commission from these links, at no additional cost to you.

Let’s Shop (and Style) the POPFLEX Spring Sale!

The millennial in me struggled to see activewear as a complete outfit for the longest time. Having a mother who is very into heels and fashion, it always felt like something that was too casual for me.

Cut to today – I’ve been working at POPFLEX for over five years, rapidly approaching 6 and I can tell you that activewear is my entire wardrobe. I work on the photoshoot team styling outfits as well as our content team – picking pieces and outfits for all different body types!

So, can we successfully style POPFLEX’s Spring Sale items (buy two, get one free… an absolute STEAL) into completely styled spring outfits? OF COURSE

Let’s dive in!

The Sunday Look

Twirl Dress in Moss | Whimsical Breeze Windbreaker | White Puma Sneakers | Silver Link Earrings | Silver Link Bracelet

A play on Sunday best, I love an active dress on a sunny spring Sunday. Why not feel a little dressed up heading into the week?

Also, silver is very much having a moment – I love the cool silver tones with our Moss Twirl dress. It’s the perfect outfit to take you from Sunday Brunch to your weekly grocery pit stop on the way home.

Your Spring Run

Not Your Typical Tank – Gray | Cadence Run Short – Periwinkle | 64oz Starry Night Bottle | Apple Watch Band | Sneakers | Silver Huggies

Spring is the perfect time to stock up on warm weather running apparel. I love these Cadence Shorts for a long run! Pair them with white and silver hues and you have the perfect cool and cute running ‘fit.

Gal on the Go

Perfect Tee – Light Grey | Cargo Booty Shorts – Forestwood | Valentina Duffle | Sneakers | Layered Gold Necklace | Layered Bracelets 

Back in my in-the-office days, a cute gym bag was essential for post-work workouts! If you don’t have a Perfect Tee yet… snag one during this sale. They are so soft and fit for all occasions. I love the slight gray hue to this tee with the deep forestwood green shorts.

If booty shorts aren’t in your comfort zone – these also come in biker length (we love options)! Paired with classic dainty gold pieces, you can’t go wrong.

Barre Babe

Whimsical Breeze Windbreaker | Romance Ruffle Bra – Navy Rose | 64oz Bottle & Bag | Supersculpt Booty Short – Smoky Navy | Initial Necklace | Pearl Studs | Reebok Harman Sneaker

I don’t regularly take barre classes – but if I ever go my outfit is prepared! People who take barre always strike me as elegant and strong which is embodied in this outfit. I love the mix of feminine aspects with sporty classics we get with this outfit. These booty shorts are also on sale in the biker length – which will you pick?!

Movie Night

Long Cloud Hoodie – Blushing Beige | Supersculpt Biker Shorts – French Roast | Cora Backpack – Rose | Heart Eyes Gym Sock | Sketchers Sneakers

You CANNOT go wrong with a POPFLEX Cloud Hoodie. I love this long one for extra cozy moments. Pair its slight blush tones with POPFLEX staples in a matching palette and you are dressed for your next girls night!

Complete the look with a backpack to bring face masks and snacks over to your bestie’s place. Also – don’t sleep in Sketcher’s, they’re comfy.

Anytime, Anywhere

Whimsical Breeze Windbreaker – Blush | Cadence Rush Short – Black | Audrey Tank Top – Coconut Cream | Oval Sunglasses | New Balance Sneakers | Twisted Huggies

These neutrals are perfect for a sweaty spring hike, running errands, working out… I’d even go to a brewery in this!

It comes together so well with the shoes tying it all together – and sunglasses are a must. I always wear a dainty pair of hoops and a delicate necklace to spice up my sporty looks! Another trait I get from my mom

Sporty but feminine is actually how I would describe my personal style.

Hit the Courts

Ruffle Romance Bra – Ebony | Crisscross Twirl Skort – Orchid Ice | Whimsical Windbreaker – Blue Ice | Reebok Walking Shoe | Silver Stretch Bracelets | Silver Huggies

Skorts are made for Spring! I love the Crisscross detailing on this waist paired with the ruffles on the bra. Go from court to lunch by layering on one of my styling staples – the windbreaker in Ice Blue.

 

Pilates Princess

Ruffle Bra – Peppercorn | Crisscross Hourglass Biker Short – Peppercorn | Long Cloud Hoodie – Gray | Cotton Candy Fit Kit | Cloud Slides

This outfit was picked for studio go-ers!

It’s Peppercorn chic but girly at the same time. If pink is not your thing, the Smokey Grey version of this set is also on sale! I love these cushiony cloud slides, easy to slip off and get right into your flow. Layer a long cloud hoodie on top to protect you from any spring breezes and your perfect outfit is complete.

On Point

Matchpoint Zipper Dress – Peppercorn | Pickleball Gift Set | Reebok Classic Sneaker | Turtle Cat Eye Sunglasses | Mixed Metal Necklace 

Feel on point in the Matchpoint dress – perfect for a round of pickleball or a day out on the town.

Remember when I said silver is making a comeback? So are mixed metals – I love that this necklace combines gold and silver elements tying together the metals on the dress zipper and the pickleball bag hardwear.

Finally, cat eye glasses are the perfect retro element to tie this spring outfit together.

Which spring outfit(s) caught your eye?!

NOW is the time to build that spring wardrobe! The POPFLEX items in these outfit picks are all part of the Spring Sale – Buy 2 Get 1 FREE!

Just use Code: BLOOM

The sale ends Sunday, April 16 at 11:59pm PT. But I have a feeling some of these faves will sell out much sooner

Shop the Spring Sale

*This review may contain referral links for products we love, and all opinions are our own. We earn a small commission from these links, at no additional cost to you.

New Blogilates Protein Powder: REAL Asian Flavors by a REAL Asian Woman

Hey guys!

Initially, when I was pitching Blogilates protein powder to Target, I was sparkly-eyed about creating a unique flavor assortment that had not been done before in the supplement world. Specifically, I wanted to develop popular Asian dessert flavors (also my personal fave flaves in the ) in a protein powder format.

However, no matter how hard I pushed, it didn’t matter because I didn’t have any numbers to back up my belief in the success of my Ube and Matcha protein. I mean, I get it. They’re “unusual” flavors, it’s a lot of units to take a risk on, and I was a new brand in the nutrition aisle with no sales record to back me up. So I was greenlit only to produce the Sweet Cream and Chocolate Shake flavors for an initial test round.

 

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A post shared by Cassey Ho (@blogilates)

I had a lot of proving to do.

In March 2022, I launched Blogilates Protein across Target stores nationwide. I knew that the only way Ube and Matcha were ever gonna get a shot was if you guys genuinely loved Sweet Cream and Chocolate Shake.

Well…

Y’all came to SELLITOUT

Together, we PROVED.

Bc of you, I’m so proud to say that Target is now carrying 2 new protein powders in REAL ASIAN FLAVORS DONE BY A REAL ASIAN WOMAN (and done right). And I need to emphasize the “done right” part bc I have tasted so many “matcha” proteins in my lifetime and forreal every single one of them makes me wanna regurgitate.

We spent 2 years trying to get the Ube Soft Serve protein to taste authentically nutty and sweet, retain its purple color w/o the unnatural dyes, and keep it smooth which is the hardest when you’re also trying to make it plant based. Matcha Milkshake was even tougher. How do you get that earthy taste without going too bitter? How do you get the creaminess in there without using any milk products?

But on the 12th sampling round, we finally got it.

Mix with water and it’s real good. Almond milk and it’s creamy. Oat milk and it’s absurdly fatty. Add boba and you’ve got protein boba and that’s LITERALLY all I’ve ever wanted in life

Shop the new Blogilates protein powder flavors at Target!

Ube and Matcha are avail rn in some stores (test phase) and on target.com! Also we still need to talk about the protein bars! So next post!

 

The Corset Cami: A corset tank top you can dress up OR down!

Hey guys!

Ok but forreal the first few seconds of this video remind me of middle school me who didn’t have a strapless bra yet and was about to discover clear straps WHO REMEMBERS?!

 

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A post shared by Cassey Ho (@blogilates)

Anyway, as a workout clothing designer, removable padding for POPFLEX tops is nothing new! But I just hadn’t done a built in bra for a top in an elegant and meaningful way for wearing outside the gym.

As you know, I’ve been dabbling in the non-activewear space here and there, so I’m excited to share with you my latest creation…

The Corset Cami

A corset tank top that you can dress down to workout, or dress up to go out.

What you’ll love about this corset tank top

Built in bra (shelf bra with removable padding)
Adjustable straps
Faux boning to mimic a corset and snatch you
Super stretchy and super soffffftttt buttersmooth fabric (so NOT restrictive like a corset)
Wide elegant neckline
Romantic curved hem
XXS-3X

Shop Corset Cami

What do you think!?

Should built-in bras for women’s casual or going out tank tops always be a thing!? I know they’re not always for everyone, but I love the “free” feeling of wearing only one layer…you know? And not constantly fidgeting with straps or a bra that’s sliding down!

Let’s talk about the fit of this corset tank top

I’m a 32A wearing size small. You can order your normal size for the Corset Cami too, but might wanna size up on white. I had to double layer the white with thicker fabric to ensure it wouldn’t be see through, so as a result, it fits a tad tighter!

PS: The Corset Cami is avail now on popflexactive.com

If you get this LMK and tag me on IG so I can see how you styled it! I know you’re gonna love.

 

7 Reasons Why Your Abs Aren’t Showing – and Why That Shouldn’t Be The Goal, Anyway

Hey guys!

Have you ever wondered why it’s so hard to get your abs to show? You work hard in the gym and you can FEEL how strong they are, and your diet is pretty healthy. But for some reason, they’re not poppin’ through like the way you want!

The truth is, the abs are some of the last muscles to really show definition for most of us. In fact, setting a goal to “get abs” is probably not the best goal to start with because it’s sooo difficult – especially for women (more on that later)!

Is it doable? Yes! But it’s important to remember that having ab definition isn’t a way to measure how in shape you are! You can have an EXTREMELY strong core and be in great shape without a 6-pack (or 8-pack if we’re being technical).

So now that those details are clear, let’s go over some of the reasons why your abs might be the most stubborn muscle to show definition.

@blogilatesHere’s the whole story. ##GetFit ##abs ##absworkout ##pilates ##summerworkout ##blogilates ##fitness ##gym ##gymgirl ##fitgirl ##healthy ##weightloss♬ Backyard Boy – Claire Rosinkranz

Body fat percentage

The truth is, your body fat needs to be pretty low to actually see your abs. Even if you’re in amazing shape and your body fat is healthy, or even at the “athletic” level, it might not be enough for your abs to peek through.

Getting body fat low enough for visible abs is definitely harder for women than men. In fact, women may not start seeing a lot of definition until their body fat is around 20 percent or less. Even then, you may only see the upper abs and obliques and that’s only IF your muscle structure (like, from genetics) is favorable.

For fully visible 6-pack abs, women need to get their body fat down around 15 percent or less. And that’s REALLY hard to do.

Most fitness pro’s don’t recommend that most women go any lower than this, to avoid risking amenorrhea and other negative effects of too little body fat.

Bloating

Ugh, why does bloating love to show up and mask our hard work?!

Haha! But seriously – if you’re bloated, those abs are NOT going to show themselves. If you’ve been eating a lot of things that cause bloating like high sodium foods, carbonated beverages, or sugar substitutes like sorbitol, you might have a little bloat going on. Same thing if you’re on your period! Bloating makes your abdomen slightly distended, which will hide the muscles you’ve worked so hard for.

Posture

Sometimes, standing up straight can make a HUGE difference!

If you’re slouching, letting your shoulders round, or not squaring your hips you will look shorter and your middle will kind of compress. Instead, pull your shoulders back and down, reach through the crown of your head, and square your pelvis. Try to stay mindful about this throughout the day! Strengthening your core will help with posture too.

If you sit a lot throughout the day, you might have tight muscles that pull your hips forward and therefore make your belly push out. Try to sit with good posture, stretch each day, and take plenty of breaks to get up and walk around.

@blogilatesI always feel so good after these! ##stretching ##howtobetaller ##posture ##pilates ##blogilates ##fitness ##healthy ##healthylifestyle♬ Put Your Records On – Ritt Momney

Effective core training

There’s wayyyy more to abs than crunches. Getting the definition you want involves ALL of the abdominal muscles.

That includes the transversus abdominals, the deepest of them all, whose role is kind of like a corset and draws your belly button towards the spine. Next are the obliques – internal and external – and they’re in charge of rotating and crunching your torso from side to side. Then, lastly, you have the rectus abdominis, that coveted “6-pack” that lines the center of your midsection.

Everyone likes to focus just on that rectus abdominis, but it’s super important to build strength for all of the abdominal muscles.

This 20-Day Ab Challenge targets ALL of the abdominal groups!

If your ab workouts focus on the same kind of work, it’s time to switch up your routine!

Spot training

Say it with me: Spot. Training. Isn’t. A. Thing.

You can’t just do abs every day and expect to have abs. You have to work the entire body to decrease body fat, increase lean body mass and eventually get those abs to peek through. Also keep in mind that a lot of workouts involve your abs, even if you don’t realize it! When you lift weights, run on a treadmill, or hold a yoga pose, your core is ACTIVE and working!

Consistent diet

At some point, you’ve probably heard someone say “abs are made in the kitchen.” It sounds a little diet culture-y, but there’s some truth to this! Nutrition is a big part of changing your body composition.

Something to remember – It’s really easy to feel impatient when you’re not seeing the results you want, but changing your diet too often isn’t the answer!

Changing your body composition (decreasing body fat and increasing lean mass) takes TIME. Just because you don’t achieve the ab definition you want within one week doesn’t mean it’s not working. Constantly changing your diet and trying this and that will only make it take longer. Plus it will make it hard for you to know what IS working!

Undereating is another mistake people tend to make. Even if you’re trying to lose fat, you have to fuel your body to avoid muscle loss and achieve results that are sustainable.

The process is slow and definitely takes patience. But it’s worth it!

Everyone's abs look different!

Guess what? Some people just don’t have the muscle structure for a 6-pack. For some people, only a few of the abdominal muscles will show definition.

We all store fat a little differently.

If you’re someone who holds onto fat in the abdominal area or you notice weight gain there first, it will probably be more difficult to see ab definition than it is for someone who stores more fat in their hips and thighs.

Focus on strength even if your abs aren't showing

Having a strong core is a HUGE deal for soooo many more reasons than looking good in a swimsuit. So before you get too discouraged that the abs you’re training for aren’t as visible as you’d like, pay attention to how a strong core is improving your body – better posture, less back pain, better overall workouts, better balance, and more efficient day-to-day function.

It is definitely not the end all and be all, so don’t let what you see dictate your progress. Remember, the deepest abdominal muscle – the transversus – can’t be seen at all, yet it’s sooooo crucial in developing core strength. Building a strong core should be the goal!

What questions do you have for me about all this?! Leave it in the comments below!!

I Took the (Cold) Plunge…is It Worth the Hype?

I don’t love using the word ‘hate,’ so when I do use it, you know I have big feelings about something. Thus, when I say I hate being cold, I hate being cold. 

I’m hard-pressed to turn the dial on the shower below steaming hot, it’s a challenge to get me into a non-heated pool or take a dip in the ocean anytime except a hot summer day and I’m always donning more layers and fuzzy socks than what the weather dictates.

And, while I hate being cold, I also love to test out any buzzy health and wellness trend for myself (for better á la mobility training…and for worse á la detox teas). 

Image: @therumrunnerjt

Cold plunges are hot right now

As I scrolled through Instagram a few weeks back, I couldn’t help but notice dozens of influencers, celebrities, people in my own network and of course, one of my favorite Peloton instructors, dipping into frigid ice baths as part of a morning routine or alongside friends in both backyards and gyms and praising the impact of “cold therapy.” 

And, it’s not just on my feed. It’s gone viral. There are nearly one million posts on Instagram boasting the #coldplunge tag, while TikTok’s #coldplunge videos have more than 900 million views. 

After watching way too many of these videos, I needed to know more. What were these people doing — and why? 

Let’s dive in

As with many viral health, wellness and fitness trends, cold plunges aren’t a new practice. Research suggests that ancient Romans used cold plunging as a tradition, and more recent practitioners like professional athletes and motivational speaker and breathwork guru Wim Hof have been cold plunging for decades. 

While there’s a variety of ways to practice cold plunging, at its core, the practice involves immersing yourself in a body of cold water for health benefits, including pain relief, muscle recovery and stress reduction. Water temperatures typically range from 38 to 60℉, and the practice can be performed in a variety of settings, including indoor or outdoor tubs, specially designed tanks or plunge barrels, health spas and even cold bodies of water. 

@russellbrand Replying to @Mike Collier You lot (including Mike) asked, so this is why! I learnt from @Iceman Wim Hof #coldplunge #icebath #wellness ♬ original sound – Russell Brand

Since the practice has gone viral, there has to be a reason why…right?

Absolutely.

“Cold exposure (such as cold showers, cold water immersion or whole-body cryotherapy) produces immediate and long-term benefits, making this an attractive option for people looking to boost their health,” said Dr. Anant Vinjamoori, M.D. and Chief Medical Officer at Modern Age.

On the physical level, cold water immersion can reduce delayed-onset muscle soreness, especially compared to simply resting after a killer workout. It has also been proven to help alleviate inflammation and reduce joint pain. These effects aren’t just for here and now — they are lasting. 

“There is some evidence that cold exposure may reduce systemic inflammation, which is known to be a driver of many chronic diseases in the long term,” continued Vinjamoori. 

Mental health benefits

Researchers are still studying the mental benefits of cold plunges, but frequent cold plungers note that they often sleep better and can manage stress better outside of the frigid dip. Others praise the mood-boosting benefits, crediting cold plunges as a form of mental health treatment. 

“A cold plunge causes a major surge in the production of neurotransmitters, like epinephrine and dopamine, making people immediately feel a sense of rejuvenation and increased energy,” explained Vinjamoori. 

Studies even suggest that cold water immersion can increase dopamine levels by up to 250%, which is linked to potential decreases in depression and anxiety symptoms. 

And, while you may read this and wonder how something so stressful can bring on these benefits, you’re not the only one. However, contrary to popular belief, there are some good stressors, known as hormetic stressors.

Cold plunging falls neatly into this category. Hormetic stressors offer short, intermittent bursts of stress that trigger a wave of cellular processes that enhance overall health, slow aging and make you more resilient to future stress, both physically and mentally. When you spend time in cold water, your cells are prompted to repair themselves and build future stress resilience. 

So, with all of this in mind (and despite my immense dislike of being cold), I found myself testing out a cold plunge, fully submerged in 41℉ water up to my shoulders. 

 

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Taking the plunge

While there are plenty of ways to test out cold plunges, I opted for a communal setting for accountability and safety purposes, heading to a nearby studio specializing in cold plunges, sauna, yoga and breathwork. 

The 75-minute “Breathe + Plunge” class kicked off with instructor-led holotropic breathing, designed to energize your body and clear your mind from stress and thoughts, thus preparing you for the forthcoming cold plunge. While I took my inhales and exhales, engaging in this “lung workout,” I felt myself noticeably both relax and get excited about what was next on the agenda. 

Time to chill

Following the breathwork and savasana experience, the instructor led us into the plunge room, where there were side-by-side cold plunge and hot pools. She pulled the newbies aside (myself included) to explain the process and what to expect. We were going to be seated in the pool, sporting neoprene booties (recommended for first-timers or for anyone who may have circulation issues) with our hands above the water for three minutes. She explained that we might initially hyperventilate as a shock response, but we were encouraged to return to the breath (this time, deep inhales and exhales through the nose) to calm our physical body down and pave the way for our body to exit its natural “fight or flight” reaction. 

When we approached the pool, I followed the instructions, but immediately found myself backing out as my belly hit the icy water. The “fight or flight” response was real, and I was filled with panic. I explained to the instructor and other newbies that I couldn’t do it, but after some verbal reassurance, I regained the courage to get back into the pool, sitting about 85% of the way down (progress is progress!). Throughout the three minutes, the instructor kept her hands on my shoulders and reminded us that we could do hard things. I repeated her mantras in my head and focused solely on my controlled inhales and exhales. 

Just like that, the three minutes were up!

After receiving the green light, I headed straight into the hot pool (akin to a jacuzzi) to warm up for a few minutes before completing another, shorter plunge. While I was still nervous, I felt more confident about tackling a minute after surviving triple the duration before. 

On my second plunge, I sat down with more confidence and fully submerged myself. Similar to the first plunge, the instructor’s physical touch helped reinforce the idea of safety, as did my focus on steady breathing. 

After the second plunge, I exited the pool (the instructor recommended ending with cold versus hot) and toweled off, noticing how instantaneously I felt the effects of the plunge. I felt energized and invigorated with a new pep in my step that I hadn’t felt in a few weeks. Moreover, I felt empowered. I pushed through a fear and physical discomfort and was able to breathe through it. I felt strong and resilient, particularly after almost bailing out during the first few seconds. 

@shell.bee.healing 1000% going to keep incorporating Cold Plunges as part of my daily routine #coldplunge #coldtherapy #coldtherapybenefits #coldplungebenefits #healingjourney #mentalhealth #mentaltoughness #bettersleep #moreenergy #mentalclarity ♬ Say It (Illenium Remix) – ILLENIUM / Flume / Tove Lo

Cold plunges: Worth it?

While I initially was skeptical of the practice and while the scientific research around health benefits is still in the early stages, I was pleasantly surprised of how good my body and mind felt after cold plunging. The next day, I was shocked to find that I wasn’t sore from the previous morning’s challenging lower body workout too. 

With that said, I am undecided if I would go out of my way to seek out a plunge again given the pain of the first few minutes and the ensuing mental panic. For now, I plan to cheer on the individuals that can power through a three-minute stint in cold water.

But, never say never. I’m open to testing it out again. 

Should you cold plunge?

Cold plunging is low risk for most people, but do your due diligence before stripping down and dunking in. If you suffer from a heart condition, steer clear of the cold water, as this can place too big of a burden on the body. If you suffer from poor circulation or conditions like Reynaud’s disease, check in with your doctor and exercise caution. 

As with most health and wellness practices, start slow with cold plunging to let your body acclimate. Start with water on the warmer end of the spectrum and with less time on the clock, building up as you progress. More is not necessarily better with cold plunging, so a few minutes will still give you the same benefits. 

Lastly, if you’re anything like me, I highly recommend plunging in a group setting. I felt safe and supported in a communal environment. And, if we’re being honest, I wouldn’t have gone all the way in if I was by myself. 

If you’re looking for a way to recover quickly and build up stress tolerance, I recommend giving it a test dip and seeing how you respond!  

Are you ready to take the plunge? Have you cold plunged and do you like it?

The 20-Day No Abs Left Behind Challenge!

Hey guys!

How are you feeling after last month’s detox challenge?! We’ve been digging deep into whole health this year, eliminating the things that don’t serve us and getting more of the things that DO.

Personally, these challenges have been much needed reminders to check in with myself these past few crazy months, and hopefully they’ve done the same for you!

Now, I’m feeling ready to get back to the thing we love doing together most: FITNESS!

We’re jumping right in, and lighting up those ABS

The No Abs Left Behind Challenge

Basically, this is an ab “layering” challenge. We’ll focus on one area of ab muscles the first week, and then layer on another area the second week. Then another the third week! When we get to the fourth week, we’ll have a full workout to target ALL of the abdominals.

Yes, it’s gonna burn a little. But a strong core is EVERYTHING. Ready to see the plan?!

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How to crush this ab challenge

What does “layering” mean? We start the challenge with just one move per day, and add a new move each week.

Do I need any special equipment? I’d recommend a mat to lay on and to use for move that put pressure on your knees! You’ll use a pillow for Pillow Passes in Week 4, but no other equipment required!

Are there rest days? There are 5 days of workouts per week! Space these out however you need, and make sure to give yourself at least one day per week to REST.

Should I add this to my other workouts? You can focus on this challenge on it’s own, or layer it with the April Workout Calendar.

The Roll Up!

Some tips!Remember that spot training isn’t a thing! These moves WILL strengthen your abs, which is the goal! But seeing a 6-pack takes a lot of time and other factors like nutrition.REMEMBER TO BREATHE.Be mindful about form – pull your bellybutton in, press your low back into the ground for moves on your back, and keep your head and neck neutral. Slow and controlled is key!If you feel any neck pain or other discomfort, feel free to modify as needed.

 

Let’s motivate each other!

Keep an eye out on Blogilates.com to dig deeper into your fitness goals!

Follow @blogilatesdotcom on IG and tag #NoAbsLeftBehind to cheer each other on!

Our 20-day ab challenge starts Monday, April 3!

Mark your calendars, print the challenge graphic, and get excited!!! The challenge starts April 3! If you can’t start Monday, that’s okay too! You can do this challenge on your schedule, or even repeat if needed.

Comment below letting me know if you’re IN!

 

The Blogilates April 2023 Workout Calendar!!

Hey guys!

I can’t lie to you… my routine is completely derailed. I’ve been so busy that I’m not working out consistently. I’m just squeezing in whatever I can, whenever I can.

A lot of days, that means my workout for th day is walking on my treadmill during a meeting. Is this ideal? No. But we all go through seasons when we just have to do the best we can. I know I won’t be this busy forever, and the craziness just means that growth is happening! I’m grateful for that.

Working through this is also forcing me to be more mindful about how I spend my time. I’m cutting back on some meetings, and I recently took a weekend “off” (kinda) to make sure I had some time for ME.

If you’re in a busy season like me, don’t forget to take that time for yourself! Even if it feels like there is literally NO time, it’s still important to take what you can get to take care of you.

Maybe I have something that will help…

Your April Workout Calendar!!!

Idk about you, but having a new “challenge” in front of me always motivates me to rethink my time management. If I’m excited to do something like crush a workout, it’s more likely that I’ll prioritize it!

That’s one reason I love these monthly calendars! They help to shake up your routine a bit, or get you excited to regain the routine you’ve gotten away from.

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How to follow the April 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 making following along to this month’s workouts even 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 March 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

Want MORE?! Join the April Challenge!

Did you spot a little hint on the calendar? A new challenge is coming!

Are you loving the monthly challenges this year?! So far, they’ve been very focused on health as a whole. For April, we’re zeroing back in on fitness – specifically, ABS

Details coming soon!

And you MUST check out the new Social feature in 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!

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.

Time to check in!

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

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