Cassey Ho's Blog, page 30
March 8, 2023
A High Fiber Smoothie for PB&J Lovers
While everyone argues about whether or not we should eat gluten, avoid seed oils, or shop organic, I’ll argue that for most of us, there’s a much simpler way to improve nutrition. Fiber.
Fiber isn’t sexy. I get that. It’s associated with pooping and bland food.
But we do want good digestive health right? If you’re hopping on the gut health train, then fiber needs to be on your radar. Same goes if you’re trying to prevent things like diabetes and heart disease.
Plus, colorectal cancer is on the rise, especially in young people. And research is showing that low fiber intake is likely a factor – The American diet is notoriously low in fiber. We can blame processed foods all we want, but we can’t ignore that most people are simple lacking high-fiber foods in their regular diet.
How much fiber do you need?Organizations like the American Heart Association and USDA recommend that we get at least 25-30 grams of fiber per day. However, the average American is only eating around 15 grams per day.
Obviously this applies to generally healthy people, so if you have questions, ask your healthcare provider!
This smoothie packs 9 grams of fiberLook at this as a head start, or a shortcut to meeting your fiber goals. It’s super simple to make (if you can throw things into a blender and turn it on, you can make this). It’ also portable, meaning it won’t add much time to your routine.
Oh, and it’s DELICIOUS. This smoothie gives fiber the rebrand it deserves.
High-fiber smoothie ingredient lineupRaspberries – Want to add more fiber to your day? Eat some berries! Raspberries are insanely fiber-rich, with 8 grams per cup.
Banana – We’re adding half of a frozen banana to get a thick, creamy, sweet smoothie. YUM. But this will also add another gram of fiber!
Chia Seeds – It’s crazy how much is packed into 1 tablespoon of chia seeds. First of all, 5 grams of fiber. And then we have alpha-linoleic acids (ALA), a type of healthy fat, a little protein, minerals like iron, magnesium and zinc, and some vitamins.
If you don’t love the texture of chia pudding or the “internal shower” (me neither), you can still have chia seeds in your life. This smoothie will prove it.
Peanut Butter – Can’t have a PB&J without the PB! Peanut butter (or any nut butter) adds amazing flavor, fat to make this smoothie creamy and satisfying, a few grams of protein, an extra gram of fiber, and some vitamins and minerals.
Almond Milk – You can use any milk you like! Start with the amount listed, and add 1-2 tablespoons more at a time if needed, to get the perfect texture.
Sculpt & Debloat Protein Powder – Using this is optional, and you can use any protein powder, but I do love how this one makes my smoothie super creamy. Protein will fill you up and help you hit your protein goals while you crush your fiber goals.
PrintHigh Fiber PB&J Smoothie#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; }A sweet, creamy, fiber-packed smoothie!Course Breakfast, SnackCuisine AmericanKeyword peanut butter, protein powder, smoothie recipe, breakfast, fiber, raspberriesPrep Time 5 minutesTotal Time 5 minutesServings 1Calories 255kcalEquipment1 high-powdered blenderIngredients½ banana peeled and frozen½ cup rasperries frozen1 Tbsp chia seeds1 Tbsp peanut butter or any nut butter½ cup almond milk or milk of choice1 scoop Sweet Cream Sculpt & Debloat Protein Powder optionalInstructions1. Add all ingredients to a blender and blend until smooth and creamy. If needed, add more milk 1-2 tablespoons at a time to get your desired texture.Notes* Nutrition info does not include optional protein powder. NutritionCalories: 255kcal | Carbohydrates: 32g | Protein: 7g | Fat: 13g | Fiber: 9g
Let me know if you try this High Fiber PB&J Smoothie!
Leave a comment and LMK what you think!
This Colorful Salad is another easy way to add fiber and other nutrients to your day! I also have an entire post dedicated to adding nutrition at breakfast. Check them out, and follow along for more healthy recipes and nutrition tips!
The Best-Selling Products You Need from Women-Owned Businesses
*This gift guide featuring women-owned businesses may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.
Calling all boss babes! In celebration of International Women’s Day, we’ve rounded up some of our favorite products from female-founded brands. Herein lies the perfect gift for yourself or a leading lady in your life.
1. Fenty Beauty Icon Velvet Liquid Lipstick
A red lip is always in style – and this one is especially of the moment. You too can rock Rihanna’s iconic half-time look with a swipe of this luxurious matte lip color. Vocals and baby bump not included.
Fenty Beauty was founded in 2017 by Rihanna to create more inclusive beauty products for people of all skin tones.
2. Winky Lux Flower Lip Balm
Staying on the topic of lip color – maybe you’d like to take a more custom approach. This playful balm detects the natural pH levels of your lips to reveal a “uniquely you” shade of pink. Bonus points for it’s lovely vanilla scent!
Winky Lux was founded by Natalie Mackey in 2015 to make cruelty-free, high-quality beauty products that deliver joy.
3. Dagne Dover Ace Fanny Pack
Function, meet form. This chic, neoprene fanny pack makes hands-free look oh so good. Complete with a key clip and internal card pocket, you won’t miss digging through bottomless handbags. Not to mention it’s 100% vegan and made with 5 recycled bottles.
Dagne Dover was founded in 2012 by Melissa Mash to help women stay organized on the go with functional and stylish bags.
4. POPFLEX Cloud Cushion Yoga Mat
Yoga is all about balance – and so is the perfect yoga mat! This one strikes a unique cord between supportive and pillowy, soft and grippy, dense but portable. Sound too good to be true? Check out the consistent 5-star reviews.
As you probably know, POPFLEX is the activewear brand founded by our very own Cassey Ho to inspire and empower women through fitness.
5. McBride Sisters “SHE CAN” Rosé 12-Pack
With warm weather on the horizon, we are polishing off the last of our red wine and breaking out the rose. Leave the bottle opener at home and bring a pack of canned wines to your next park date or tailgate.
McBride Sisters was founded in 2005 by Robin and Andréa McBride and is now the largest Black-owned wine company in the United States.
If you prefer a zero-proof option, try Sovi’s canned non-alcoholic Sparkling Rosé. Sovi was founded in 2020 by husband and wife duo, Alex and Julia Littauer.
6. Mejuri Mini Beaded Gemstone Bracelet
We love a friendship bracelet, especially one that reflects the longevity of your bond. Mejuri’s Mini Beaded Gemstone Bracelets are made of lasting Gold Vermeil and high quality, natural gemstones. Send one to your BFF or whole girl gang!
Mejuri is a jewelry brand founded in 2015 by Noura Sakkijha to create high-quality, minimalist pieces at an affordable price point.
7. Billie Razor Starter Kit
Have you upgraded your razor recently? This kit takes out the guesswork by delivering their affordable, high quality “Razor Made for Womankind” straight to your doorstep. Just pick the cadence that matches your grooming habits, and remove it from your shopping list completely! To quote a recent review, it’s “the best razor ever.”
Billie was founded in 2017 by Georgina Gooley and Jason Bravman to provide women with high-quality, affordable razors and body care products.
8. Stasher Reusable Silicone Storage Bag
Ditch those ziplock bags and join the plastic free movement. This award-winning, reusable storage container goes way beyond its good looks. It can be used for meal prep, lunch packing, travel, beauty and more! Anything that requires an air-tight seal in a slimmed down silhouette.
Stasher was founded in 2015 by Kat Nouri to help people reduce their use of single-use plastics with reusable silicone bags.
9. ThirdLove 24/7 Classic T-Shirt Bra
Every perfect white tee needs the perfect t-shirt bra. This one will be your go-to for comfort and support. The hardest decision you’ll have to make is between their smooth nylon, lace or pima cotton material. And, with their bundle and save option, you need not choose!
ThirdLove was founded in 2013 by Heidi Zak to provide better-fitting and more comfortable bras for women.
10. The Sill Snake Plant Laurentii
This brand believes “There’s a Plant for Everyone” and has the assortment to back it up. With categories like “For Beginners,” “Pet Friendly,” or “Low Light,” you’ll be set up for success to care for your new house plant. Their best-selling Snake Plant is currently on sale for 20% off and delivers free!
The Sill was founded in 2012 by Eliza Blank to help people bring more greenery into their homes with a plant delivery and care service.
11. The Honey Pot Normal Wash
With almost 2,000 5-star reviews on Amazon, trust your lady parts to no one else. The plant-derived Normal Feminine Foaming Wash is intended to gently cleanse and maintain healthy pH levels. It can be used daily and is non-irritating. Product extensions include a Sensitive version, as well as alternative scents like Cucumber Aloe and Bergamont Rose.
The Honey Pot was founded in 2014 by Beatrice Dixon to provide natural and effective feminine care products for women.
12. Away Insider Packing Cubes
You probably know Away for their famously light-weight, USB equipped carry-on bag. But have you met it’s trusty companion, the packing cubes? This organizational system will clear your luggage (and brain!) of unnecessary clutter while making the process of packing oh-so-satisfying. Choose from a set of 4 or 6 water-resistant nylon cubes to divide up your shirts, pants, under garments and toiletries.
Away was founded in 2015 by Jen Rubio and Steph Korey to make travel more seamless by creating thoughtful luggage and travel accessories.
13. Golde Matcha Turmeric Latte Blend
Switch up your morning coffee routine with a nutrient-packed Golde latte. Just two tablespoons contain 7 essential superfoods for skin glow, gut health, and sustained focus. Their often-sold-out Superwhisk will give you the perfect froth, when combined with water or milk of choice. Loyal customers tout both the taste and value of this pantry staple.
Golde was founded in 2017 by Trinity Mouzon Wofford, to celebrate superfoods and effortlessly incorporate them into your daily routine.
14. The Honest Company Hydrogel Cream
Many moms are familiar with Honest for their award-winning baby products. But the brand extends way beyond the diapers! This oil-free facial cream contains the trifecta of hydration: hyaluronic acid, squalene and jojoba esters. Consider this our best attempt at achieving that supple, flawless baby skin.
The Honest Company was founded in 2011 by Jessica Alba to provide safe and effective personal care products for families.
15. Glossier Boy Brow
A cult classic, for good reason. This pomade delivers an instantly fluffy brow in a few easy swipes. It also contains ingredients that condition and moisturize your brows – a bonus if you are working on regrowth after years of over-grooming (like myself!).
Glossier was founded by Emily Weiss in 2014 to create beauty products that celebrate individuality and deliver a natural look.
Share your favorite women-owned businesses in the comments!March 7, 2023
Layer Your Look With The Mockneck Shruggie
The Mockneck Shruggie is from POPFLEX, the sister brand of Blogilates. My opinions, however, are all my own! This review will walk you through my honest thoughts about the product, including both the pros and cons.
Living in the Midwest, I experience all four seasons. Sometimes, it’s hard to plan accordingly. One spring day it’s sunny and almost 70 degrees, the next it’s chilly with a chance of freezing rain. Having unpredictable weather makes versatile layering pieces a must, especially for my workout wardrobe.
Enter the POPFLEX Mockneck Shruggie. This top upgrades your classic crewneck with a new luxe look. I’ll walk you through all my thoughts from start to finish, giving you the inside scoop on how this piece can elevate your fitness fashion.
The Unboxing EraThe shruggie arrived in earth-friendly packaging, which I love. At first glance, the top looked exactly like the pictures on the site. It’s super cropped and has just a slightly oversized, boxy fit.
One thing that caught my attention was the material. It’s soft and thick, providing structure and warmth. These are key essentials to any layering piece.
The Trial RunI grabbed my favorite POPFLEX bras to see how the shruggie would look over them. I ordered a small/medium and found that it fits true to size. I loved how the mockneck and the puff sleeves enhance the silhouette – It’s a stylish upgrade from your average sweatshirt! Plus, it gives you the chance to show off your cute sports bras. That’s a win-win in my book!
The only thing I wasn’t initially a fan of was the little slit in the side on the neckline. However, I soon realized the importance of that design choice when I went to take the shruggie off; the slit helped me to get it over my head without stretching out the neckline! (Let’s take a moment of silence for all the sweatshirts that have been lost to an overstretched neckline. Rest in Peace 
)
Showing Off The ShruggieI took the Mockneck Shruggie for a spin and wore it for a stretch session. While some tops can restrict motion, I found that this one moved with me, providing enough space and not clinging to my body. Right after taking it through my work out, it was time to show it off on campus.
Changing out my leggings for jeans, I headed over from the rec center to class. My classmates loved the look, which is high praise from fashion students! It was chic and comfortable. The best of both worlds!
The ProsSoft, warm material The sleeves & neckline add a glamorous touch It’s got an anti-stretch necklineIt shows off your sports bra while keeping you cozy during your warm-upIt’s versatileThe ConsIt’s really cropped, so if you prefer a longer style, try the Uptown Mockneck Sweatshirt insteadThe sleeves are a bit short if you’re someone who’s got longer armsMocknecks can feel restricting (if you’re not a fan, try the Step Up Shruggie instead!)
Where Luxe Meets LeisureIn future, I hope that POPFLEX expands on their layering pieces (especially more with those puff sleeves! 
) The Mockneck Shruggie has the potential to become a wardrobe staple. It’s fashionable and functional, revealing without putting me out of my comfort zone. What do you think about shruggies? Post it in the comments!
March 6, 2023
Is ‘Ozempic Face’ Really a Thing?
Unless you live under a rock, you’ve probably seen or heard about the craze on social media as you scroll through your FYP on TikTok or Instagram reels. And now, everyone is talking about “Ozempic face.”
Ozempic is a prescription semaglutide medicine for adults with Type 2 diabetes that works to reduce blood sugar and A1C levels.
However, as of lately, many people, especially celebrities, have been using this medication as a means for weight loss. Now, we’re not talking about ordinary weight loss, but shedding a lot of pounds, quickly.
Originally intended for diabetes
“One of the side effects of Ozempic is a suppressed appetite, which can promote dramatic short-term weight loss,” said Dr. Melanie Palm, MD, board-certified dermatologist and cosmetic surgeon at Art of Skin MD.
“Side effect” is the key term here, since Ozempic was originally approved by the FDA as a treatment for diabetes. Semaglutide, the active ingredient in Ozempic, has since been approved in the form of Wegovy as a prescription for weight loss.
The drug has since gone viral on social media, fueled by gossip over dramatic weight loss throughout Hollywood and according to some, causing a shortage affecting those with diabetes. Controversy around the safety and potential abuse of the drug is also on the rise.
And now, for many individuals, this short-term weight loss has been leaving them with what doctors have coined “Ozempic face.” Keep on reading to find out about what it is, why it happens, and the potential treatment options available.
What is ‘Ozempic face?’
@henrythepharmacist #stitch with @dearmedia #ozempicweightloss #ozempicface #pharmacist #fyp #pharmacytiktok #foryourpage #medications #fypシ ♬ Flying (Two AM Music Global) – Oliver Stutz
According to Dr. Sandy Skotnicki, board-certified dermatologist and author of Beyond Soap, everyone’s face has many fat pads that help to give it a youthful appearance. And as we age, like everything else, they diminish which leads to the sagging and folds of age similar to that of rapid weight loss.
“Ozempic face is a term that describes what happens to your face as a result of dramatic short-term weight loss, including loss of volume, collagen, and elastin,” said Palm. “While everyone experiences volume loss and skin laxity as they age, losing a lot of weight in a short amount of time can certainly exacerbate this process, resulting in the hollowed, lifeless and saggy appearance known as “Ozempic face.”
So while this occurrence is gaining attention because of the Ozempic controversy, it’s not something solely caused by this particular drug. It can happen with any form of rapid weight loss.
However, Ozempic does have its own set of side effects to be aware of. Some common ones include nausea, diarrhea, vomiting, and potential allergic reactions.
TikTok weighs in
@oliviasalmen #greenscreen Final take- these facial changes with Ozempic are nothing new! When you lose weight, youll lose it in your face too. #ozempic #wegovy #semaglutide #weightloss #ozempicface #ozempicweightloss #wegovyweightloss ♬ original sound – oliviasalmen
At first, talk of Ozempic and similar drugs on TikTok was mostly based on gossip, skepticism, and of course, judgement. But when it comes to “Ozempic face,” the tone is different.
Some are “myth busting” this term with their own before and after pics, while others open up about the positive results that outweigh post-weight loss skin changes.
Others point out that the term “Ozempic face” is being used as a way to shame someone for utilizing medication for weight loss, emphasizing that appropriate use is key.
Does everyone experience “Ozempic face?”In general, our skin loses its elasticity as we age which can create an appearance similar to ‘Ozempic face.’ For those over the age of 40, the face shows signs of weight loss more significantly than the body according to Palm.
“When we’re younger the skin has enough collagen and elasticity to shrink and expand with your body,” said Palm. “However, this adaptability becomes less effective as you age.”
However, the main concern among many, is the premature aging that seems to be occurring as a result of the rapid weight loss caused by Ozempic. Everybody gets older and ages, but the process seems to be faster for some individuals on Ozempic.
According to Palm, not everyone has this experience. “This depends on many factors, including genetics, age, skincare regimen, and more,” said Palm. “Not everyone will experience Ozempic face, but most people’s faces will change as a result of drastic weight loss.”
Another reason to avoid extreme dietsWith any type of weight loss, you’ll usually notice a difference in the appearance of your face — this is totally normal. There’s no way to target fat loss in specific areas, and yes that includes the face. If you take a selfie at the beginning of your weight loss journey and where you are now, it’s pretty likely you’ll see a difference in the structure of your face whether that’s a more defined chin or a less rounded shape.
Palm advises her patients in their 30s and older to avoid extreme diets that result in rapid weight loss since they can result in a tired and aged look due to loss of volume and collagen in the face. Instead, she recommends losing weight gradually in a healthy, balanced way to prevent the aging of their face.
It might seem more appealing to achieve rapid weight loss, but some of the side effects like this one aren’t the easiest to ward off once they’ve occurred.
Treatments for facial fat loss
@newyorkendocrinology How to prevent the “ozempic face” or skin sagging during weight loss: 1. Lose weight GRADUALLY (2lbs per week). This way you give your skin time to adjust. If you lose weight too fast is not just fat, its muscle and water. 2. Increase protein intake (increases collagen production) About 1.2-1.6gr/kg/day 3. Hydration: KEY to maintain skin elasticity and prevents loose skin 4. Stop smoking; nicotine decreases blood flow in your skin that result in premature wrinkles and dry skin. 5. Strength training (body); increase muscle mass and make skin tighter 6. Eat foods with good fats such as fatty fish, avocado, EVOO and nuts 7. Supplements such as omega 3 fatty acids, vitamin A, C and E, these are needed for collagen and elastin production 8. If peri/menopausal MHT if you are a candidate; estrogen is needed for proper collagen production #ozempicface #ozempicweightloss #mounjarojourney #weightlossprogress #nycdoctors #obesitydoctor #obesitymedicine #ozempicshot #ozempicworks #wegovyweightloss #skinnyisnothealth #hormonedoctor #latindoctor #doctora #weightlosstransformation #weightlossmeds #childhoodobesity #nycdoctor #nycdoctorblogger ♬ original sound – Rocio Salas-Whalen
The most effective treatment for “Ozempic face” is to take preventative measures, especially those to prevent drastic weight loss. It’s not about the drug, it’s about the way you go about weight loss.
“Do it gradually in a healthy and balanced manner,” said Palm. “It’s much easier to maintain facial fat than restore it.”
After experiencing rapid weight loss on Ozempic, people are now turning to other (often expensive) options to reverse the unwanted effects on their face.
“My first line of treatment would be using collagen stimulators, hyaluronic acid fillers, and calcium hydroxylapatite or fat to replenish the lost volume in a natural and proportional way,” said Palm. “Other non-invasive procedures, like EmFace, Ultherapy, and microneedling can help to restore the appearance of youth after rapid weight loss.”
In more extreme cases of Ozempic face, one might consider a lift around the neck or face if non-invasive treatments won’t provide the desired results.
For sagging skin caused by weight loss outside of the face, Skotnicki added that some skin tightening can help with mild sagging but not for large amounts of excess tissue.
Overall thoughtsWith all of that said, you’ll want to consult with your doctor before participating in a new diet, exercise routine, medication, and any other health practice.
And just because Ozempic has been helpful in promoting weight loss in some people, that doesn’t mean it’s a good option for everyone. For some people, shall we say most, rapid weight loss isn’t necessary — slow and steady wins the race.
But there’s nothing wrong with needing assistance as long as it’s administered properly and safely. With that, you’ll want to keep in mind the potential side effects of rapid weight loss.
March 5, 2023
Why I’m Obsessed With Using The Cora Backpack as My Diaper Bag
*This piece features my personal opinion on the Cora Backpack from POPFLEX, a sister brand of Blogilates. All thoughts are based on my individual experience with the product(s), including features that I loved and those that I didn’t.
Great diaper bags are underrated – and durable, stylish options can be hard to find. I’d be lying if I said I didn’t jam a handful of diapers, two different kinds of wipes, pacis, burp cloths, hand sanitizer, a nasal aspirator, changing pad, dirty clothes bag, toys, pureé pouches, my wallet, keys, favorite lipstick, sunglasses and a protein bar into an over the shoulder purse-sized “diaper bag” for the last 6 months.
Hear me out. My son is almost 1 and we had been using a carseat that converts into a stroller which has a compatible diaper bag-meets-purse accessory. This detachable add-on hooked neatly onto the stroller’s handlebar. It was easy to bring the bag into the store while running errands or latch it onto the stroller for walks through the park.
The reality was: it’s way too small to function as a diaper bag.
I know, I know. You’re probably wondering why I used it for so long. Honesty hour: I kept intending on swapping it for something else, but life was hectic and it wasn’t a high priority…until it was.
ISO The Perfect Diaper BagWhen I began my diaper bag hunt, I had to get clear on my non-negotiables:
More spaceComfy straps that don’t fall off my shoulder (the worst)Easy to wipe downPlenty of organizationThat last one was huge. There were countless times where I dumped the contents of my bag onto the passenger seat or flippantly pulled items out and tossed them aside as I tried to uncover a paci, toy or wipes as quickly as humanly possible. Mamas, you know the feeling when you need it ASAP. 
I also wanted a bag with usability that would extend beyond my years as a mom to infants. As opposed to finding an inexpensive option that may last a year or two max after wear and tear, I was searching for an alternative that was made to last. One that could withstand years of use with multiple children and easily transition into a work, gym or travel bag. When I found the POPFLEX Cora Backpack I was so excited because it checked all my boxes, plus some.
Crushing on The Cora at First GlanceDesigned for the gym, this bag truly has every mom’s needs at heart. The backpack – which comes stuffed to help maintain its shape 
– is buttery soft at first touch and has supremely spongy straps. Both features were an instant win in my book because comfort and support as a mama is supreme!
I was drawn to the intentional construction of the bag. From its exterior dual water bottle holders with bungee cord fasteners that would finally prevent me from dropping both mine and my son’s bottles, to its four interior mesh compartments and key ring so I would stay organized and never have to frantically fish for my keys again, I was sold.
Oh, and can we talk about the discreet waterproof compartment on the bottom of the bag which is ideal for storing dirty clothes? No more stuffing them in a bag that 9 times out of 10 I’d forget in the car until I was searching for the precise outfit which had been left on my passenger seat..sometimes for days. The Cora was clearly giving me bag functionality I didn’t even know I needed – and it felt awesome.
Partner ApprovalWhen I pulled the bag out of its box and threw it over my shoulder to show my husband – as one does when they’re amped about their purchase – his reaction said it all. That’s sick! A.K.A. he was down to rock it if we’re out and about. I opted for the Blue Steel color, a soft blue-gray hue, that felt neutral enough to blend in with my fairly mono wardrobe of blacks, beiges and off whites. The bag is also available in a beautiful dusty rose for my girlie girls out there. Both colorways feature fun, patterned, fully lined interior fabric for a stylish little touch.
Packing Up The Cora BackpackLet’s talk about my diaper bag checklist. I was able to comfortably fit everything I had in my previous bag into The Cora, plus an 8 oz baby bottle, my 32 oz water bottle, more toys and double the amount of diapers – all while leaving ample space to add more. I’m guilty of running out of diapers and forgetting to refill my on-the-go supply, so the ability to fit 6 instead of 3 (and realistically many more if I desired) was great. There was still plenty of room in the backpack to add more toys, snacks (we always need more snacks) or my portable pumps, everything was visible and easily accessible. It was a relief to zip the diaper bag closed without using a bit of force for the first time in a long time.
Made of neoprene fabric with natural give, the backpack molds to its contents. When I filled it to the brim for a quick zipper test, I had no issue closing it since the fabric stretched easily and the high-quality zipper moved smoothly. One of my favorite features is the double zipper. There are two zippers which meet from either side of the bag, so if you’ve slung the backpack over one shoulder and have your kiddo on your hip, no matter which way you’re accessing your bag it’s easy to open.
I felt incredibly accomplished when I looked into the bag and saw diapers and wipes neatly lining the back mesh pocket, two bottles secured on either side, pureé pouches, cheerios and sanitizing wipes in what I decided was the “snack compartment,” a couple of entertaining toys, a burp cloth, change of clothes, pouch with pacis and an aspirator and, most importantly, keys hooked exactly where they should be. It was organization at its finest, which gives me calm in the chaos of motherhood and helps when I ask my husband to hand me something if we’re out together and he claims he can’t find it. 
No more searching for either of us – it was all at our fingertips in a flash. The exterior small pouch on the front of the bag was a perfect fit for my wallet, shades and lipstick – the things I always need at the ready when jumping in the car.
Mom-ing It With CoraEven with a hefty load including a filled metal water bottle, the Cora Backpack didn’t feel heavy to carry. It was a manageable weight and the straps didn’t cut into my shoulder.
As it goes being a mom, you often have one hand to do just about everything. On that note, adjusting the backpack straps was easy with a simple single-handed pull on either side. The smooth ribbon-like straps tightened seamlessly.
My son is growing like a weed, and we just upgraded him to a standard stroller with a seat that attaches to a base. In his new ride, the backpack fit in the basket, but didn’t leave room for much more than a blanket, fan and the seat bar attachment. This leaves you two options if you’re out and about and need to pack more: wear the backpack while you push the stroller so you can utilize the basket beneath your child’s seat or put the bag in the basket and use a stroller organizer if you want more space to hold personal items.
Not having ample extra space in the basket wasn’t a make or break for me, since when I do errands I don’t typically put items in the bottom of the stroller as I wander through the store. For my friends who rely on that space heavily when running errands (ahem, going to Target) with their littles, it’s a consideration when thinking through the size diaper bag that’s best for you.
We love being outside, and taking advantage of gorgeous weather is a must when you have tiny tots. Taking the Cora Backpack to the park was ideal since we usually camp out in the grass and let my son crawl around, investigate the grass…try to eat the grass…you know, the usual.
The bag’s material was resistant to the blades which I love and any bits that did attach themselves dusted off instantaneously. There’s no avoiding dirtying your baby gear when it comes to taking care of kids, but opting for items that clean easily and don’t attract dirt is always a plus.
Gets a big thumbs up:Neoprene fabric is buttery soft and waterproof – I spill…a lot!Easy to wipe clean with a damp cloth Durable fabric that’s made to lastPadded straps are ultra comfyStraps are easy to adjust with one handWaterproof shoe compartment is perfect for storing dirty clothes Bungee cord keeps bottles (water or milk/formula) in placeBright floral fabric makes it easy for me to find items in the bag Chic aesthetic with pleats on outer zip compartment and mesh water bottle holdersVersatility – perfect for diaper bag, gym bag, weekender, work or laptop bagWhat I didn’t love:Would love an alternate color (bring the black back!)Size is slightly larger than necessary for 1 baby – ideal with multiples or if you’re out for the day (fits snacks, water, change of clothes, diapers, iPad, all the things)Doesn’t come with a changing pad (but it’s not meant to be a diaper bag, so this is an inexpensive and easy item you can add)Don’t necessarily need yoga straps for diaper bag use, but excited to use in the futurePen holders aren’t necessary for diaper bag use, but awesome when functioning as a work bag
Cora Backpack For The WinThe Cora was the perfect solution to my diaper bag dilemma. It’s spacious, long-lasting, easy to clean, stylish, comfortable, supportive and fits in the basket of my stroller. Durable diaper bags can be an investment, so why not opt for a style that’s made to last and will function as a gym, work or travel bag when you’re done using it for your littles?
While the backpack’s size is on the larger side when compared to other diaper bags, it’s ideal if you have multiples or are spending the day out of the house and want to pack extra bottles, snacks, changes of clothes and beyond. The color is soft and the bag is designed with chic touches but not so much that my husband doesn’t want to wear it. All in all, I highly recommend the Cora Backpack as a diaper bag for all of my rockstar moms and dads out there.
March 2, 2023
Should You Do A Sugar Detox? Dietitian Thoughts.
There are a few topics in nutrition (okay maybe more like several) that never fail to get people fired up. Sugar is a big one.
Should you do a sugar detox?I’m just going to say it – cutting out sugar is not sustainable for most people.
I was even hesitant when we dedicated one day to avoiding added sugar in our Detoxify Your Life Challenge. I’m more of a moderation kind of girl, you know?
Ultimately, I decided that there is some value in taking one day off of added sugar. First of all, doing this will give you some perspective on the foods you’re eating on a regular basis. Are you eating more added sugar than you think? And who knows, maybe you’ll make some connections between added sugar and your mood or energy levels.
I know one day is just…one day. It’s not a sugar “detox.” But I’m still interested in seeing what you notice! After this mini experiment, the goal is not to obsessively check labels and feel guilty every time you eat sugar. The goal is to recognize where the added sugar in your diet is coming from, and to learn a simple way to practice mindfulness.
‘Added Sugar’ vs ‘Natural Sugar’You may have noticed that I’ve been saying “added” sugar over and over, and not just “sugar.” Sugar is naturally in a lot of healthy foods, like fruit. I’m very much team fruit.
Added sugar is just like it sounds. It’s not naturally occuring in a food, but is added during processing. Some examples of added sugars you may see on a label include brown sugar, can sugar, corn syrup, malt syrup, honey, and molasses.
Wait, I thought honey was natural?Confusing, I know. Honey is naturally occurring, but also still considered an added sugar. The same goes for maple syrup and agave.
However, there is an exception for 1-ingredient foods. In other words, a jar of honey or bottle of maple syrup won’t be labeled with added sugar.
Also, it’s not that honey isn’t healthy – it’s just technically an added sugar in most cases.
View this post on Instagram
A post shared by Kacie Barnes | Toddler & Kids Dietitian (@mamaknowsnutrition)
Sneaky foods with added sugar (sometimes)
We know stuff like candy, ice cream, and an venti Iced Caramel Macchiato have a lot of added sugar. But there are some less obvious foods to be aware of too.
It’s often these “sneaky” foods that cause us to eat more added sugar than we realize.
BarsBreakfast bars, granola bars, protein bars, you name it. These are notorious for being higher in added sugar than you might think. I was just watching a reel by RD Kacie Barnes (AKA @mamaknowsnutrition) that compares Nutrigrain Bars to Oreos. Both have basically the same amount of added sugar – 12g for 1 bar, and 13g for 2 Oreos.
This is not to say “stop eating bars” …or even Oreos. I love Oreos. It’s just a little food for thought to help you out when you’re buying snacks for yourself and your family.
What’s a good option? Here’s what I look for:
10g or less added sugarAt least 3 grams of fiberat least 4 grams of protein (at least 8 grams if you’re looking for a true protein bar)YogurtI love yogurt because it’s so accessible and portable. It’s a great source of nutrients and probiotics, but can also be a great source of… added sugar.
The culprits are usually flavored yogurts – especially those “fruit on the bottom” varieties (this one has 15g per serving) and anything that resembles a dessert (the ones with cookie crumbles ARE tasty, but…yeah. Full of added sugar).
Again, I’m not saying to avoid these at all costs. I know the Trader Joe’s yogurt I love is not the best option out there, but I still buy it occasionally. If you want to lower the amount of added sugar you’re taking in, start glancing at the label and try to get something with 10g of sugar total or less.
Tip: Most of the time I buy plain, unflavored yogurt and then flavor it myself with berries (heat them up so they become jammy) or honey.
Premade SmoothiesI LOVE smoothies. No one here is demonizing smoothies. But when it comes to added sugar, we need to be aware of certain options. I’m talking about the bottled smoothies at your grocery store, and some choices on the menu at your local smoothie shop.
Examples:
This Protein Plus Smoothie has 25 grams of added sugar.
This Acaí Antioxidant Smoothie doesn’t specify added sugar on the label, but has 53 grams of total sugar. If you look closely, there is raspberry sherbet in the smoothie, plus sugar listed more than once on the detailed nutrition label.
SaucesIt’s not a shock to learn that ketchup, barbecue sauce, and some salad dressings are pretty sugary, but people often underestimate how much they’re getting. Why? Because they underestimate how big their portions actually are.
Two tablespoons is smaller than you might think when it comes to sauces and salad dressings. Of course it depends on the brand, but some barbecue sauces have 16 grams of added sugar in 2 tablespoons. You can get 8 grams of added sugar in 2 tablespoons of ketchup, and 8 grams per 2 Tbsp of poppyseed salad dressing.
GranolaAh granola, why do you have to be so sneaky? Not only do some granolas contain crazy amounts of added sugar, but the serving size of most granola is wayyy smaller than what we’re actually consuming.
Who could blame us? Granola is delicious.
Here’s the good news – granola can be a great source of protein and fiber. So in my book, it can get a pass.
How much added sugar per day is too much?The Dietary Guidelines For Americans 2020-2025 recommend that everyone age 2 and older limit added sugar to less than 10% of their total daily calories. For someone eating 2000 calories per day, this comes out to be about 50 grams of added sugar.
To put this in perspective, the average American eats closer to 70 grams per day. One 12-oz can of Coca Cola contains 39 grams of added sugar.
Should you do a sugar detox?I don’t think a sugar detox is sustainable for most. However, I do see the value in trying it for a day, just to gain some perspective.
Although I think it’s great to be mindful about added sugar in your everyday diet, I’d argue that many of us could be putting more energy towards getting MORE of certain nutrients into our diets. For example, fiber. Most of us aren’t getting enough!
If checking the label for added sugar feels overwhelming or becomes something you obsess over, it’s okay to let it go. Focus on adding color to your meals, incorporating more variety, or maybe eating enough throughout the day (because you may not be if you’re craving sweets at night!).
The 10-Day Detoxify Your Life Challenge
Hey guys!
Ready for a new challenge?! Last month we dated ourselves, and this month we’re going on a 10-day detox. 
But it’s not what you think! Promise.
We’re “detoxing” our lives, meaning we’re decluttering all of the things that aren’t serving us. The things that just don’t feel GOOD anymore. And by doing that, we’re making room for what’s next.
We’re making room for growthDo you ever feel really excited about your dreams and aspirations, but life just feels too cluttered to make them happen? Like okay, after I take care of X, I will finally start working on that goal.
The problem is, X is in the way for much longer than you plan, because taking care of it is a whole thing (and usually not something fun). X weighs you down and drains your energy.
Enter: The Detoxify Your Life Challenge.
A 10-day detox for your lifeThe Detoxify Your Life Challenge will help us slowly start to chip away at the things that are clogging up our mental load, adding to our stress, and just not making us feel great. As we chip away, we’ll start to feel a little lighter, and we’ll finally have space to grow.
And omg just wait until you feel how satisfying it will be to check off every day. Are you ready to see what we’re detoxing for the next 10 days?!
Some tips!Keep an eye out on Blogilates.com to dig deeper into the things we’re detoxing!Follow @blogilatesdotcom on IGOn Day 2, we’re going added sugar-free. Don’t stress over this – it’s just one day, and we’re focused on added sugar, not all sugar! The goal is to see how you feelLmk if you make the high fiber smoothie recipe!! It’s super pretty, so post pics and tag me @blogilates!!The deep tissue massage/foam roll day (Day 10)! Be warned that if you have tight muscles, this won’t be a relaxing massage. But it WILL feel amazing after! If you need tips or moves to follow, I have a video and more info here
Our 10-day detox challenge starts Monday, March 6!
Mark your calendars, print the challenge graphic, and get excited!!! Our 10-day detox starts March 6! If you can’t start Monday, that’s okay too! You can do this challenge on your schedule, out of order, or even repeat if needed.
Comment below letting me know if you’re IN!
The BMI Isn’t as Helpful as You Think — Especially if You’re Not A White Man
If you’ve ever been to the doctor, you’ve had your BMI (body mass index) recorded. Even if your physician didn’t specifically ask for it, all they need is your height and weight to determine if you’re within the recommended weight range.
But while we routinely rely on BMI as an indicator of health, a growing body of research is revealing that this so-called scientific measurement is causing some major medical inequities.
What is BMI?The BMI equation, weight in kilograms divided by height in meters squared, was created in 1832 by Belgian mathematician Adolphe Quetelet. He was interested in finding a statistical relationship between body type and antisocial tendencies, believing men who diverged from the ideal (aka average) were more susceptible to criminality and other immoral traits.
This eugenic way of thought has since been disproved countless times over, but during his heyday, Quetelet’s work earned him recognition as a “father of the social sciences.” However, in hindsight, there was one glaring issue in Quetelet’s methods.
He only measured men, and nearly all of the men he surveyed were European. So his ideal man was really the ideal white man.
Also, Quetelet gathered this data in search of a moral statistic, not a medical one. The BMI’s current purpose has thus strayed very far from its originally intended purpose, and people—especially people of color—are suffering because of it.
Image: CDC
How is BMI used today?As physicians linked more cardiovascular diseases to weight in the 1950s, the medical field started to adopt the Quetelet Index—renamed BMI by physiologist Ancel Keys in 1972—as its main indicator of obesity. “When there became an increasing concern over obesity’s relation to health risks, there needed to be a basic measurement to determine who was overweight,” explains Dr. Chisom Ikeji, an internal medicine physician. “Medical professionals, insurance companies, and researchers all became okay with using BMI, not really taking into consideration how it works and how it could potentially impact health on an individual level.”
Since BMI became a staple measurement in the US and abroad, research has linked an overweight or obese BMI to an increased risk of type-2 diabetes, cancer, heart disease, and other serious conditions. Currently, the CDC and World Health Organization define a BMI between 18.5-24.9 as healthy. A BMI below 18.5 is underweight; a BMI between 25-30 is overweight; and a BMI over 30 is obese.
While the CDC notes that BMI is “not diagnostic of the body fatness or health of an individual,” Dr. Ikeji says some physicians treat it as so. “If physicians are looking at that number without looking at the patient, or considering how their body composition might affect the BMI, they’re going to make an assumption about a patient,” she continues. “That’s a general bias all health professionals have.”
That bias doesn’t start in the waiting room either. For decades, health insurers routinely denied people coverage or charged them excessive premiums based solely on their BMI. The Affordable Care Act (ACA) has since banned discrimination against preexisting conditions, including severe obesity, for newly purchased insurance plans. However, the ACA still allowed workplaces to penalize employees up to 30% of the total cost of their coverage if they didn’t satisfy the requirements of a health-contingent wellness program.
This loophole was closed in 2019 after the AARP sued the Equal Employment Opportunity Commission, arguing that some of these programs’ required biometric screenings (which could include BMI and waist measurements) invaded employees’ privacy.
Where does BMI fall short?BMI became a medical standard back when approximately 13% of the US population identified as non-white, but now that this figure has grown to over 40%, reliance on the BMI is leading to disparities in who is considered at risk for potentially life-threatening diseases. As Dr. Ikeji summarizes, the primary reason BMI doesn’t work as a blanket measure is because it doesn’t account for racial variations in body composition.
In practice, BMI is used as a proxy measurement for adipose tissue (the technical term for body fat), which increases our risk of disease when in excess amounts. However, the fat-to-weight ratio (what I’m dubbing the FWR) isn’t the same for everyone.
A 2009 study of reproductive-aged women found that at the same BMI, white women had the highest total fat mass while Black women had the lowest. (The magnitude of the discrepancy also grew as BMI increased.) A following report attributed the difference to Black women, on average, having a higher percentage of muscle and bone mass when compared to white women.
Due to this racial variation, a 2003 study found that the optimal BMI range for Black patients actually extended to 30 instead of the CDC-recommended 25, with a consistent risk to life span not observed until a BMI of 37. On the other end, Asian women tend to have a higher percentage of body fat than white women, doubling their risk for type-2 diabetes at the same BMI. Across racial lines, an estimated 74 million Americans—who either seem overweight, but really aren’t, or who seem of a healthy weight, but still have metabolic issues—have had their wellness misjudged on the basis of BMI.
@drchizikejiBMI is a scam
#blackdoctors #medicine #health
♬ original sound – Dr. Chisom Ikeji
These studies (and many others that focus on different communities) demonstrate the BMI’s failure as an equitable indicator of body fat. But even if the BMI was reformulated to accurately measure adipose tissue for all women, it still wouldn’t be foolproof. That’s because even if women have the same amount of fat, how they carry it is also important.
In the 2009 study, researchers found that Hispanic and white women held most of their fat in their midsection while Black women favored their legs. And while being pear or apple-shaped usually only comes up when talking about how to dress for our silhouette, studies show that fat around one’s midsection increases one’s risk for cardiovascular disease while leg fat is actually negatively correlated with it. Factoring in both body composition and fat distribution, it becomes abundantly clear that the BMI, to put it scientifically, is not giving.
Are there any alternatives to BMI?Even though it’s been made abundantly clear that the WHO’s BMI ranges aren’t one size fits all, countries are redefining them to better predict health risks. Japan, China, and India have all lowered the cutoff for a healthy BMI to account for the average body composition of their primarily Asian populations, while researchers in South Africa, Ethiopia, and Kenya have investigated which cut-offs best suit their demographic profiles as well.
In the UK and the US, healthcare professionals are pushing for official ethnicity-specific BMI guidelines, but there should also be reform in how physicians are taught to judge a patient’s BMI. While it would have been nice, Dr. Ikeji didn’t learn about the racial variations in BMI-related risks during medical school. “I had the privilege of my mom being a physician,” she says. “At a young age, she told me that the BMI does not make sense for us.”
Unlike Dr. Ikeji, most practicing doctors in the US don’t have a medically-trained, Black mother to provide this supplemental education (but should definitely be mandatory) education. Not every physician is going to question whether a Black woman with a BMI of 29 is actually overweight or if an Asian-American woman with a BMI of 24 is at risk for type-2 diabetes.
It shouldn’t be the burden of patients to know all of this, but until the CDC’s guidelines catch up with reality, Dr. Ikeji recommends keeping tabs on your health by minimizing processed foods and stress, making sure you can go up a few flights of stairs without getting winded, and getting routine bloodwork done every couple of years.
If you’re concerned about your weight or aren’t sure if you should be, then consult a physician and ask them to measure your waist-to-height ratio, which has proven to be a better indicator of cardiometabolic risk. And in the final, wise words of Dr. Ikeji. “If you have a provider that’s only looking at your BMI, find somebody else.”
The BMI Isn’t as Helpful as You Think — Especially if You’re Not White
If you’ve ever been to the doctor, you’ve had your BMI (body mass index) recorded. Even if your physician didn’t specifically ask for it, all they need is your height and weight to determine if you’re within the recommended weight range.
But while we routinely rely on BMI as an indicator of health, a growing body of research is revealing that this so-called scientific measurement is causing some major medical inequities.
What is BMI?The BMI equation, weight in kilograms divided by height in meters squared, was created in 1832 by Belgian mathematician Adolphe Quetelet. He was interested in finding a statistical relationship between body type and antisocial tendencies, believing men who diverged from the ideal (aka average) were more susceptible to criminality and other immoral traits.
This eugenic way of thought has since been disproved countless times over, but during his heyday, Quetelet’s work earned him recognition as a “father of the social sciences.” However, in hindsight, there was one glaring issue in Quetelet’s methods.
Nearly all of the men he surveyed were European, so his ideal man was really the ideal white man. Also, Quetelet gathered this data in search of a moral statistic, not a medical one. The BMI’s current purpose has thus strayed very far from its originally intended purpose, and people—especially people of color—are suffering because of it.
Image: CDC
How is BMI used today?As physicians linked more cardiovascular diseases to weight in the 1950s, the medical field started to adopt the Quetelet Index—renamed BMI by physiologist Ancel Keys in 1972—as its main indicator of obesity. “When there became an increasing concern over obesity’s relation to health risks, there needed to be a basic measurement to determine who was overweight,” explains Dr. Chisom Ikeji, an internal medicine physician. “Medical professionals, insurance companies, and researchers all became okay with using BMI, not really taking into consideration how it works and how it could potentially impact health on an individual level.”
Since BMI became a staple measurement in the US and abroad, research has linked an overweight or obese BMI to an increased risk of type-2 diabetes, cancer, heart disease, and other serious conditions. Currently, the CDC and World Health Organization define a BMI between 18.5-24.9 as healthy. A BMI below 18.5 is underweight; a BMI between 25-30 is overweight; and a BMI over 30 is obese.
While the CDC notes that BMI is “not diagnostic of the body fatness or health of an individual,” Dr. Ikeji says some physicians treat it as so. “If physicians are looking at that number without looking at the patient, or considering how their body composition might affect the BMI, they’re going to make an assumption about a patient,” she continues. “That’s a general bias all health professionals have.”
That bias doesn’t start in the waiting room either. For decades, health insurers routinely denied people coverage or charged them excessive premiums based solely on their BMI. The Affordable Care Act (ACA) has since banned discrimination against preexisting conditions, including severe obesity, for newly purchased insurance plans. However, the ACA still allowed workplaces to penalize employees up to 30% of the total cost of their coverage if they didn’t satisfy the requirements of a health-contingent wellness program.
This loophole was closed in 2019 after the AARP sued the Equal Employment Opportunity Commission, arguing that some of these programs’ required biometric screenings (which could include BMI and waist measurements) invaded employees’ privacy.
Where does BMI fall short?BMI became a medical standard back when approximately 13% of the US population identified as non-white, but now that this figure has grown to over 40%, reliance on the BMI is leading to disparities in who is considered at risk for potentially life-threatening diseases. As Dr. Ikeji summarizes, the primary reason BMI doesn’t work as a blanket measure is because it doesn’t account for racial variations in body composition.
In practice, BMI is used as a proxy measurement for adipose tissue (the technical term for body fat), which increases our risk of disease when in excess amounts. However, the fat-to-weight ratio (what I’m dubbing the FWR) isn’t the same for everyone.
A 2009 study of reproductive-aged women found that at the same BMI, white women had the highest total fat mass while Black women had the lowest. (The magnitude of the discrepancy also grew as BMI increased.) A following report attributed the difference to Black women, on average, having a higher percentage of muscle and bone mass when compared to white women.
Due to this racial variation, a 2003 study found that the optimal BMI range for Black patients actually extended to 30 instead of the CDC-recommended 25, with a consistent risk to life span not observed until a BMI of 37. On the other end, Asian women tend to have a higher percentage of body fat than white women, doubling their risk for type-2 diabetes at the same BMI. Across racial lines, an estimated 74 million Americans—who either seem overweight, but really aren’t, or who seem of a healthy weight, but still have metabolic issues—have had their wellness misjudged on the basis of BMI.
@drchizikejiBMI is a scam
♬ original sound – Dr. Chisom Ikeji
These studies (and many others that focus on different communities) demonstrate the BMI’s failure as an equitable indicator of body fat. But even if the BMI was reformulated to accurately measure adipose tissue for all women, it still wouldn’t be foolproof. That’s because even if women have the same amount of fat, how they carry it is also important.
In the 2009 study, researchers found that Hispanic and white women held most of their fat in their midsection while Black women favored their legs. And while being pear or apple-shaped usually only comes up when talking about how to dress for our silhouette, studies show that fat around one’s midsection increases one’s risk for cardiovascular disease while leg fat is actually negatively correlated with it. Factoring in both body composition and fat distribution, it becomes abundantly clear that the BMI, to put it scientifically, is not giving.
Are there any alternatives to BMI?Even though it’s been made abundantly clear that the WHO’s BMI ranges aren’t one size fits all, countries are redefining them to better predict health risks. Japan, China, and India have all lowered the cutoff for a healthy BMI to account for the average body composition of their primarily Asian populations, while researchers in South Africa, Ethiopia, and Kenya have investigated which cut-offs best suit their demographic profiles as well.
In the UK and the US, healthcare professionals are pushing for official ethnicity-specific BMI guidelines, but there should also be reform in how physicians are taught to judge a patient’s BMI. While it would have been nice, Dr. Ikeji didn’t learn about the racial variations in BMI-related risks during medical school. “I had the privilege of my mom being a physician,” she says. “At a young age, she told me that the BMI does not make sense for us.”
Unlike Dr. Ikeji, most practicing doctors in the US don’t have a medically-trained, Black mother to provide this supplemental education (but should definitely be mandatory) education. Not every physician is going to question whether a Black woman with a BMI of 29 is actually overweight or if an Asian-American woman with a BMI of 24 is at risk for type-2 diabetes.
It shouldn’t be the burden of patients to know all of this, but until the CDC’s guidelines catch up with reality, Dr. Ikeji recommends keeping tabs on your health by minimizing processed foods and stress, making sure you can go up a few flights of stairs without getting winded, and getting routine bloodwork done every couple of years.
If you’re concerned about your weight or aren’t sure if you should be, then consult a physician and ask them to measure your waist-to-height ratio, which has proven to be a better indicator of cardiometabolic risk. And in the final, wise words of Dr. Ikeji. “If you have a provider that’s only looking at your BMI, find somebody else.”
February 27, 2023
Fitness Progress Isn’t Linear, and That’s Okay!
As an organization lover and a self-recognized Type A, I love things to follow a concrete path. I derive satisfaction from neatly tracking things step by step as if my life were a personal line graph heading towards my goals. Anyone else?
While this progressive tracking may make sense in some areas of your life, it doesn’t apply to fitness. Instead of the tidy line graph I know and love, health and fitness progress is likely to look like some squiggly waves and loops trending in an upward trajectory. Regardless of where you are in your health and fitness journey, there’s going to be some upslopes and downslopes because fitness progress is not linear.
So, what do these waves look and feel like?As you kick off a new workout program (perhaps one of our favorite challenges!), you may notice immediate progress. You might be able to increase reps or weight day to day, you might notice a boost in both sleep quality and energy and your clothes might even start to fit differently.
This upward trend on your personal fitness line graph might start to naturally dip as you continue on though. Your progress on rep and weight increases may slow or stall, your energy level may stay the same and your clothes may fit the same week over week. It’s probable that you are also going to have some workouts that just don’t feel great. You might feel sluggish, tired, sore and unmotivated.
The path to your goals will have ups and downsView this post on Instagram
A post shared by Self-Care Is For Everyone® (@selfcareisforeveryone)
First things first: these dips are normal, natural and to be expected in your fitness journey. You are not alone in this.
Progress is often rapid at firstWhen we look at the beginning of training cycles, most people often see rapid progress, which results from a few things. Firstly, you are training your nervous system to efficiently recruit and use the muscles you already have. As such, you’re likely not lifting, running or cycling to your full muscular potential.
As your nervous system intelligently catches on, you’re able to eventually meet your potential, which is why you may notice that you can quickly up your intensity in the first few weeks or that your body composition shifts as your muscles begin to work in a different, more efficient manner.
Progress may slow as your body adaptsAs you continue to increase your intensity and volume in your fitness schedule, muscular growth begins to accompany this nervous system training. Muscular growth happens on a slower rate and also depends on the growth of blood vessels, fascia and other organs that support the muscular system — all of which take time.
At the same time that your body is adapting to muscle growth, you’re simultaneously fatiguing your nervous system and your existing muscles and tendons, which need time to recover before functioning at their highest levels. The more intense your workout is, the longer your recovery period may be, and thus, you may see a dip in your progress.
Life happensIn addition to your body’s physiology, life happens. A classic progress-oriented line graph doesn’t account for injury or sickness recovery where you can’t push to your max, a morning after a restless night with a sleepless or sick child where you can hardly keep your eyes open, a busy travel schedule, cramps and fatigue during that time of the month or a really stressful week at work that takes its toll on both your body and mind.
These life snags are bound to happen, and may tweak your desired linear progress. But, as they say, life happens. And, it happens to all of us.
Linear Periodization vs. Linear ProgressionYou may be reading this and thinking, “Okay, this makes sense. But I’ve heard of linear something in fitness. Isn’t that a thing?”
Linear periodization may be on your mind. Linear periodization is a fitness planning model that increases volume and intensity over a set period of time. Workouts in a linear period may increase load, volume or intensity variables every one to four weeks, which allows your body to adapt in a safe and consistent manner.
So, while linear periodization does follow that pretty line, it doesn’t guarantee linear progress based on both your body and external factors.
Ride The WavesFitness isn’t going to progress in a linear fashion. Between your body’s natural pace of muscular growth, your system’s need for recovery and of course, life, your line graph may look like ocean waves as you assess your progress. And, just like surfers, we encourage you to ride them.
How?
First, look out for your important non-scale victories (NSVs) that you may be overlooking while assessing your fitness journey. These key health improvements, ranging from pain relief to clear skin to blood pressure to mood, can help you tap into a more holistic picture of your overall health. You actually might be progressing further than you previously thought if you’re only focused on the number on your scale, your mile time or the weight of your dumbbell.
Second, take time to recover. Rest days may not feel the best when you’re goal-oriented, but they are essential and can keep your progress in an upward trajectory and away from injury and a long-term dip. According to a theory called the Generalized Adaptation Syndrome, when you workout, your body emits a stress response in the form of fatigued muscles or nerves. If you give these muscles or nerves proper time to heal and rest, your body will supercompensate and come back stronger. Have you ever noticed that you may workout harder after your scheduled rest days or after a good massage that worked out all the kinks? This is the theory (and your next upslope!) in action.
Last but not least, if you’re feeling down about your progress, take a peek back at your original motivation, or your “why,” to get reinspired. Recognize that good things take time, and the hard work makes it worth it.
Consistency > A Linear Path
@blogilates How to STOP QUITTING. Save this. It works. #bye2021 #2022 #motivation #dontquit #fitnesstips #fitnessmotivation #motivational ♬ Steven Universe – L.Dre
At the end of the day, progress in the gym — just like learning a new skill, dating, grief or anything in between — is not linear. There will be months of progress and months with none. There will be great workouts and so-so ones in between. It’s inevitable and part of the process.
Rather than fixate on the neat line graph, focus on the habits and consistency. Fitness is a lifetime journey and showing up everyday amidst the highs and the lows will keep your progress on an upward trajectory — bigger, better and healthier.
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