Cassey Ho's Blog, page 31

The Blogilates March 2023 Workout Calendar!

Hey guys!

Isn’t spring supposed to be around the corner?! It’s been SO COLD here in LA. Over the weekend, we had a winter weather advisory and then the heat in our house broke! Luckily, I had layers and layers of faux sherpa to keep me nice and cozy

Anyways, I hope this crazy weather is over soon. I’m ready for sunshine!

In the meantime, I have something that will heat things up a bit, no matter what the weather is like where you live!

Your March Workout Calendar!!!

Download PDF

How to follow the March 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

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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90s Nostalgia Is Now “Historic,” According to American Girl.

So, I guess we’re calling 90s nostalgia “historical” now?

Photo: American Girl

American Girl announced new “Historical Characters” this week: Isabel and Nicki Hoffman, twins from the 90s (1999 to be exact) who are in their girl power era.

As an “elder millennial,” my initial reaction went something like this:

But, the accessories are everything.

When I saw Isabel and Nicki’s accessories, I stopped feeling like an ancient artifact myself, and starting reminiscing about the artifacts of my childhood. American Girl nailed the late 90s nostalgia, transporting me right back to my own 1999 bedroom.

The outfits

Who else circled everything in the dELiA*s and Alloy catalogues, but never actually ordered anything? Isabel and Nicki’s outfits are the exact vibe I wanted (read: wished my mom would pay for) in 1999. Down to the chunky highlights – omg did their mom let them highlight their hair?! Jelly.

 

Did I…have this exact floral bedding?

Those groovy flowers had us in a chokehold. If you didn’t have the floral comforter, you had at least one giant flower pillow (our version of Squishmallows).

And then there was the floral “Best Friend” picture frame from Claire’s – we all had one! Pretty sure my school folders were covered in these flowers too.

Image: American Girl

The blow-up chair

The impractical chair we HAD to have. Mine was purple just like Isabel and Nicki’s, but with butterflies (you know the ones).

I can still hear the annoying squeak it would make every time I moved, and feel the way my legs would get sweaty after sitting in it for awhile (IYKYK).

 

Yes, that’s a portable CD player

Did you spot it on the blow-up chair? And the burned CD mixes with custom covers?!

I think this is the 90s nostalgia I miss the most. I LIVED for making “mixes” with the songs I downloaded on Limewire (sorry for the viruses, mom and dad). We put so much thought and work into these, from planning the playlist to decorating the CD itself with Sharpie.

And the memories we have with these CD players! I vividly remember holding onto mine as I ran drills at middle school track practice. Yep, just running while holding onto a whole CD player, with headphones connected by a cord.

Image: American Girl

The Tamagotchi

The alien pet that taught us that being a parent is hard AF. How were we supposed to feed and take care of them when we were so busy rewinding VHS tapes and playing M.A.S.H.?

Image: American Girl

The computer setup

The final shot to the heart… the 90s computer setup. As if the clunky desktop, floppy disk, and home phone aren’t enough to take you back to the days when AOL ruled the world, the computer plays dial up sounds. You can listen to them here, and relive the trauma of not being able to sign on quickly enough to catch your crush on AIM.

While you’re there, experience more bits of 90s nostalgia in Isabel and Nicki’s interactive bedroom, or as AG savagely calls it, a “museum virtual experience.”

What pieces of 90s nostalgia are we missing?

What “historic” mementos of our childhood did AG leave out?

According to American Girl, These Pieces of 90s Nostalgia Are “Historic”

So, I guess we’re calling 90s nostalgia “historical” now?

Photo: American Girl

American Girl announced new “Historical Characters” this week: Isabel and Nicki Hoffman, twins from the 90s (1999 to be exact) who are in their girl power era.

As an “elder millennial,” my initial reaction went something like this:

But, the accessories are everything.

When I saw Isabel and Nicki’s accessories, I stopped feeling like an ancient artifact myself, and starting reminiscing about the artifacts of my childhood. American Girl nailed the late 90s nostalgia, transporting me right back to my own 1999 bedroom.

The outfits

Who else circled everything in the dELiA*s and Alloy catalogues, but never actually ordered anything? Isabel and Nicki’s outfits are the exact vibe I wanted (read: wished my mom would pay for) in 1999. Down to the chunky highlights – omg did their mom let them highlight their hair?! Jelly.

 

Did I…have this exact floral bedding?

Those groovy flowers had us in a chokehold. If you didn’t have the floral comforter, you had at least one giant flower pillow (our version of Squishmallows).

And then there was the floral “Best Friend” picture frame from Claire’s – we all had one! Pretty sure my school folders were covered in these flowers too.

Image: American Girl

The blow-up chair

The impractical chair we HAD to have. Mine was purple just like Isabel and Nicki’s, but with butterflies (you know the ones).

I can still hear the annoying squeak it would make every time I moved, and feel the way my legs would get sweaty after sitting in it for awhile (IYKYK).

 

Yes, that’s a portable CD player

Did you spot it on the blow-up chair? And the burned CD mixes with custom covers?!

I think this is the 90s nostalgia I miss the most. I LIVED for making “mixes” with the songs I downloaded on Limewire (sorry for the viruses, mom and dad). We put so much thought and work into these, from planning the playlist to decorating the CD itself with Sharpie.

And the memories we have with these CD players! I vividly remember holding onto mine as I ran drills at middle school track practice. Yep, just running while holding onto a whole CD player, with headphones connected by a cord.

Image: American Girl

The Tamagotchi

The alien pet that taught us that being a parent is hard AF. How were we supposed to feed and take care of them when we were so busy rewinding VHS tapes and playing M.A.S.H.?

Image: American Girl

The computer setup

The final shot to the heart… the 90s computer setup. As if the clunky desktop, floppy disk, and home phone aren’t enough to take you back to the days when AOL ruled the world, the computer plays dial up sounds. You can listen to them here, and relive the trauma of not being able to sign on quickly enough to catch your crush on AIM.

While you’re there, experience more bits of 90s nostalgia in Isabel and Nicki’s interactive bedroom, or as AG savagely calls it, a “museum virtual experience.”

What pieces of 90s nostalgia are we missing?

What “historic” mementos of our childhood did AG leave out?

I Tried 5 Sports Bras to “Size Up” How They Fit Larger Busts

This article features links to brands that I tried in order to give my honest review and advice on sports bras for larger busts. I included referral links for products I tried, and all opinions are my own. We earn a small commission from these links, at no additional cost to you. 

As someone with a larger bust, finding the right sports bra is imperative. I’ve tried my fair share of bras in the past, but somehow always end up using the same 2-3 of them that I’ve found most comfortable. For reference, I wear a 44D or 2X-3X depending on the brand.

When it comes to sports bras, it can be a bit more difficult because you want the bra to fit, but also provide the adequate amount of support for your workout. Plus there’s no denying that some sports bras were just designed with smaller busts in mind…and the sizing just doesn’t translate.

If you’re reading this, it’s safe to say that you’re probably looking to order more sports bras and interested in how your bust will measure up against other brands. Choosing the right size can be hard, especially when every brand has slightly different sizing or you’re shopping a new brand.  Luckily for you, I took the hassle out of the process by trying out a variety of brands to see how their sizing stacks up.

POPFLEX

Since I write for Blogilates, you know I had to start with one of POPFLEX’s most recent launches – the Celeste Mesh Bralette. My first impressions were that it’s stylish and comfortable. I’ve never worn a mesh bra before so it was a first for me. 

In terms of size, I ordered a 2X. I made this decision based on the POPFLEX size guide, which indicates a 2X is between sizes 18-20 or 47-51 inches. They also offer a more in-depth guide to finding the right fit, including a video guide for how to measure, and the opportunity to schedule a free one-on-one consultation with a fit stylist.

The bra fits just right, and how I like it — comfortable with support. 

I used this bra (and the others) during my current workout regimen which mostly consists of weights and light cardio. It held up well and I’ve worn it multiple times since. If you’re looking for a bra for more intense exercise, whether that’s burpees, long runs, jumping jacks, etc., then I’d recommend the bra below. 

Personally, I found the Romance Ruffle Bra (which I ordered in the same size) to be more supportive for those higher intensity workouts. It’s better suited for those workout classes, whether that’s Zumba or Pilates, and the best part is you’ll feel super confident because the bra is very chic and fashionable. Sometimes I even wear this bra around my house because it’s so cute and comfy. 

Girlfriend Collective

I’ve tried Girlfriend Collective apparel in the past and was a huge fan. I especially love the inclusivity of the brand with a large size range. With that said, I ordered an XXL in the Plum Lou-V Back Bra. Based on the brand’s size chart, an XXL is suitable for a 43-46.5 inch bust and that’s where I fall.

Again, the fit was all there, and the color was gorgeous. It is supportive without being too tight and restrictive which is hard to come by when looking for sports bras for larger busts. 

Old Navy 

I haven’t been to Old Navy in a hot minute, but I wanted to test out their sports bras. They are relatively affordable at $24.95 and are said to provide “medium-support.” 

I ordered the PowerPress Strappy Sports in a 3X which ranges from an underbust of 43-45 inches based on their sizing chart. This is a larger size than I’d normally get at most retailers, but I wanted to make sure it would fit. It didn’t provide as much compression as I would have liked, and the sizing was almost there. I probably could have sized down! 

Athleta

Athleta is considered to be a sister-brand to Old Navy so I wanted to try it out, too. Would the sizing translate across both brands?

Out of all the bras I tried, the Advance Bra is definitely the most supportive, but also very uncomfortable. It’s not really a pleasant experience working out in this bra.

If it’s pleasant to not have your chest bounce around then it’s worth it, I guess? But I’d rather bounce a bit than not be able to move comfortably. (I ordered it in my usual size of 44D.) I think it was the band that I did not like about this bra because the straps were comfortable and the clasps were easy to close, but the band felt too tight. There was no movement which I feel is an important factor when it comes to finding a sports bra. 

Fabletics

I’ve heard rave reviews about Fabletics from not only people I know, but also from social media influencers and content creators — think Demi Lovato, Lizzo, etc.  With that said, I wanted to get my hands on a bra (or two) from them to see how their larger sizes work for me. And that’s exactly what I did.

The first bra I tried was the No-Bounce Sports Bra in a 2X. According to their size chart, that size is made for a bust between 45-48 inches. Now, that’s slightly bigger than my 44-inch, but I know no-bounce sports bras tend to be super tight and I wanted to have some more wiggle room. 

It fit just right and provided an ideal amount of stretch without compromising the compression at the chest. Was there no bounce at all? No. There was still some bounce when I ran and did jumping jacks. Was it super tight where I couldn’t move? Absolutely not. I think this size provided the right balance of compression and flexibility making for a comfortable piece. 

Additionally, I decided to order what I’d consider to be a more everyday sports bra. The Kessler Medium-Impact Sports Bra that I got in a 2X was super cute, but I was more concerned about the fit and functionality. It was comfortable, but not too compressive. It kept my chest raised, but not in place. It’s best for those workouts where you’re more still whether that’s lifting weights or stretching. 

Advice for choosing the perfect sports bra size

When it comes to finding the best sports bra for you, you’ll want to make sure to consult with the size guide on each brand’s website. Although the measurements may be similar, there will still be some nuances you’ll want to keep an eye on before placing your order — so you may not be the same size across the board.

Also, compression is most definitely a factor to consider when picking a sports bra. You don’t want the bra to be so tight where it’s restricting your breathing, but also not loose to the point where everything is bouncing around. Overall, I’d suggest using your usual size, the size guide, and reviews to make an informed decision before buying a sports bra to help ensure you have the best experience possible. 

Spotlight: Julia Collins on Creating Businesses to Fight Climate Change

Food is a love language for many, but for Julia Collins, her connection to food and her passion for technology helped her start her small business, Moonshot, a food business to fuel a climate-friendly food environment.

The journey to foodtech

From a young age, food was an expression of safety, joy and connection for Collins and her family. After she graduated from Harvard, she moved to New York and spent a decade working with and building companies like Murray’s Cheese Bar and Harlem Jazz Enterprises, the company responsible for the award-winning restaurant, The Cecil.  She even managed Mexicure, a popular Mexican barbeque fusion restaurant.

While her culinary journey was growing, Collins decided to pursue her love for technology and move back to the Bay, where she grew up. Here, she co-founded Zume Pizza, and began understanding the ways in which the intersection of food and technology existed to create delicious food that’s better for people and accessible.

Foodtech is the application of technology to address challenges in the food industry, such as improving food safety, increasing efficiency and sustainability, and creating new food products. This industry is rapidly growing, driven by advances in areas like artificial intelligence, robotics, and biotechnology.

 

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A post shared by Moonshot (@moonshotsnacks)

 

But, that’s not all. After giving birth to her first son, Mosi, Collins began to see the growing concerns around climate change, and wanted to use her background to take action.

Q&A

Blogilates spoke to Collins to understand the impact she has made in foodtech and what’s next for her.

Climate change is clearly a big topic right now. What does climate-friendly food mean to you?

Did you know more than a third of global greenhouse gas emissions come from land use and food systems? This is one of the climate change statistics that made me wake up and say that enough is enough, and no more. I believe that all people have the right to be a part of the solution to climate change and sometimes it can be as simple as choosing your favorite snack.

So in 2020, I launched Moonshot, leaning into my passion for and experience in the food industry with the vision of building a climate-friendly food movement. 

 

How does Moonshot follow this mission and what’s the objective?

Moonshot restores and heals the relationship between humans and nature by expanding regenerative agriculture. At Moonshot we make every decision with the health of people and the planet in mind. We source our ingredients from organic farmers who are practicing regenerative agriculture. We reduce transportation impacts by managing the length of our supply chain so that the majority is less than 100 miles long. We use packaging made from recycled materials. We are also carbon neutral certified, meaning we neutralize our unavoidable emissions with high-quality carbon offsets. 

The vision has always been to build more than just one cracker or brand.  Our mission is to catalyze a climate-friendly food movement, where everyone contributes to a healthier future for all beings and the planet. 

 

What can the community do in terms of education/awareness to help the world better understand the relationship between sustainability, food and climate change?

I like to call myself a Climatarian, living a planet forward lifestyle. This means that when it comes to what I eat, where, and purchase, I am always thinking about how to choose the actions that support my desire to live on a healthier planet. Being a Climatarian is actually a lot of fun because it allows me to enjoy life more fully, knowing that I am living in alignment with my values. 

To begin living a more planet forward lifestyle, the best thing that you can do is to ask a lot of questions and really explore where your food and products come from. Reading labels for calorie counts is so last decade! Now, it’s time to get curious about how our favorite brands are taking action on climate change. Look for clues like organic and regenerative ingredients, circular, compostable or recycled packaging, carbon labels or carbon neutral certifications. These are good indicators that brands are standing up for people and the planet. 

 

What have been some of the successes you’ve experienced in your career?

My biggest successes are rooted in my ability to live and work in my authentic truth. By simply being my full, Black, female self in a position of power and strength, I push back on societal norms about what Black women can or should do. It’s an honor to pave the path for more Black excellence to emerge. 

More tangibly, I focus on using my position to advance the work of other women, specifically women of color, and non-binary people. As an angel investor, as a board member of organizations like the Climate Collaborative, as a founder and a mother, I’m constantly in search of ways in which my privilege can lift others coming up behind me.   

 

What about some challenges and how did you deal with them?

One of the challenges I’ve faced is the lack of Black voices in the current narrative around climate change. This has only motivated me more to become vocal in the movement. I see a huge opportunity for Black people to emerge as strong voices in the climate movement because the worst of what is happening in the context of our rapidly warming planet disproportionately affects Black and Brown people. 

There is no social justice without climate justice. It’s vitally important that climate activism be radically inclusive. All people have the right to be part of the solution to climate change. 

 

What’s next for you?

Our team is really focused on empowering the next generation of Climatarians. We are more than just a team that built a brand, we are a community of catalysts. Through our work at Moonshot and our sister company Planet FWD, we are excited to support brands and consumers alike in building a regenerative and climate-friendly future!

Also, we’re working on some exciting new things, including a new flavor which we will unveil in the near future. 

What Is the Viral 12-3-30 Workout?

So, I’m a little late to the party on the workout.

I live under a rock called motherhood, and I’m admittedly more of a Peloton girly when it comes to cardio. But, I also need to switch up my routine pretty often so I don’t get bored. So when Cassey posted about trying this treadmill workout, I needed to know more.

What is the 12-3-30 workout?

Coined in 2019 by Lauren Giraldo, the 12-3-30 treadmill workout gives a good cardio burn like a run, without having to actually run. Her video about the workout and how it changed her body went viral, eventually catching the attention of celebs like Kylie Jenner. NBD, right!?

Here’s the setup:12% incline3 mph30 minutes

 

You can do this workout on any treadmill that has an incline function! If you don’t have a treadmill, I’ve seen variations for an elliptical. You could also take the gist of this and walk some hills outside.

K, but what’s the 12-3-30 hype?

The way this workout gets your heart rate up is sneaky! You’re “just” walking, right? Wrong.

When Cassey tried it out for the first time, she noted that her heart rate was around 145 beats per minute (bpm), which she said was higher than it gets on runs sometimes.

It’s the incline that makes your heart work harder. Although 3 mph is a doable pace for most, the incline makes it more like hiking uphill at this pace, for 30 minutes. Your heart is definitely getting a workout.

Increasing your heart rate is a great way to strengthen your heart, which can help lower blood pressure and cholesterol. Putting in the cardio work can also lower your resting heart rate, which generally means better cardiovascular fitness.

Your muscles will feel it too

I mean, your muscles are working when you walk a flat road. But during a 12-3-30, the incline works as resistance. Just imagine walking a decently steep hill for 30 minutes with no breaks and you can kind of feel the work your legs are about to endure.

That resistance will help strengthen mainly your calves, hamstrings, and glutes, which aren’t targeted as much when you walk on zero incline.

What you won’t feel as much is joint pain. Walking at an incline is lower impact than running, which means it’s easier on your joints.

You’ll get a good calorie burn

This makes sense, right? Your heart is working harder and you’re using more muscles, so you burn more calories! The metabolic equivalent of this workout could be close to actually jogging, which is cool! But also keep in mind that there are plenty of workouts that can give you that same burn, if this one isn’t for you!

Plus I feel like this is a good time to say that walking, even without an incline, is an amazing workout. This article by one of the Blogilates designers inspired (read: influenced) me to try an under desk treadmill while I work. I’m a few months in and LOVING it.

It boosts your mood

We love to see it.

Regular exercise improves your mood and stress levels, period. Sometimes the key is just finding the right workout that you enjoy enough to do consistently! The 12-3-30 might be the one.

 

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A post shared by twelve three thirty (@twelvethreethirty)

Give it a shot!

12-3-30 is a great alternative for people who hate running but still enjoy a challenge on the treadmill. Or people like me who just need some variety… maybe while watching your fave show or finally finishing that audiobook?

If you give it a try, start slow and work your way up! A lot of people are surprised at just how challenging it is to hold a 3 mph pace at such a steep incline 30 minutes. After you do it a few times, it will feel easier (ahem, you will be STRONGER!)

And as always, make sure your healthcare provider is cool with you trying something new.

30 minutes and done

This is a great workout if you’re like me, telling yourself to “just do 5 minutes” because you know starting is the hardest part. Before you know it, 30 minutes will be up.

Just be ready to sweat.

If you try it or weren’t late to this treadmill party like I was, comment what you think and if you can do the whole thing without holding on

Pickleball made me cry.

Today, pickleball made me cry.

 

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A post shared by Cassey Ho (@blogilates)

Growing up my childhood was all about academics and tennis tennis tennis. My dad was a USTA coach and I trained so much I hated it. Sure he taught me beautiful form and technique, but I never learned how to have fun. Even though it’s been years since I’ve stopped competing, I can still hear the yelling anytime I step on a court and my ball hits the net or goes out.

Winning was winning. But losing wasn’t losing. It was failing. Failing my coach, my dad, my team, and myself.

I cold turkey stopped playing tennis after HS because mentally, it gave me too much anxiety. Plus physically, I couldn’t play like I used to anymore. I had badly injured my wrist my sophomore season. My career on the court was over.

But today, many many lifetimes later – something in me asked to try something new.

It asked to try pickleball. Same-ish concept as tennis but smaller racquet, smaller court, and lighter ball.

At first, I was getting so frustrated at my timing bc the ball was bouncing differently and I was literally missing the ball and swinging at air! I kept yelling at myself the same way my coaches used to.

Later that night, Sam asked if I wanted to play a game and my immediate response was “absolutely not because it will ruin our relationship.”

Wow.

For the next 2 hrs we peeled the onion and man, there is a lot of trauma I need to work thru.

When Sam was asking me to play, he thought it would be a fun game.

But what I HEARD was he wanted to beat me. And if he beat me, it would mean me losing. And me losing, means me failing. And me failing means me being worthless. And worthless was how I felt anytime I lost a game.

Then he said something that brought me to tears. He said “You need to learn how to lose.”

When I heard that, I realized, omg. I had never been told it’s ok to fail. I’ve only ever been coached how to win, never how to lose…without losing my self worth. I started crying.

I’ll always be grateful for my dad and my tennis journey but today I need to begin undoing my past in order to move forward.

PS: I’m wearing the POPFLEX Mockneck shruggie (s/m), corset bra (xs) + pirouette skort (s). I’m 5’5”.

Habit Stacking is Helping Us Make Changes That Actually Stick

Now that we’re 2 months into 2023, maybe you’re starting to reflect on how you wanted to better yourself this year. Perhaps you’re ready to build onto what you’ve started.

It doesn’t matter what your goals are— whether it’s maintaining a more challenging fitness routine, boosting daily productivity, or just having a more organized home. Big changes are hard for everyone. So instead of trying to change everything all at once, you could consider habit stacking.

What is habit stacking?

Habit stacking is just like it sounds – adding one habit to another one. Think small here. Let’s say after you make your morning coffee (a habit), you sit down and write a gratitude list. Yes, it can really be that simple.

Another example of this is adding five minutes of independent stretching or cardio after your daily workout. Habit stacking should be easy and come somewhat naturally.

“Instead of trying to course correct everything all at once, which is what happens to most people, I simply look at one habit at a time that needs to change, remove it and replace it with a better habit, at least one per week or every other week,” says founder, writer, and podcaster Matt Gottesman.

Every single person can make the effort to improve at least one or two “bad habits.” One habit that many of us have (raising my hand here) is scrolling social media while eating breakfast. Instead of scrolling, we can substitute this for journaling, looking at your planner, or perhaps even writing down five things you’re grateful for. 

The trick to habit stacking is only choosing sustainable habits. This can be different for everyone. For example, if you have kids that need your attention during your morning coffee time, it might be hard to keep up with a gratitude list. However, you can commit to writing a gratitude list at night after the kids go to bed. 

@elleleonardofficial Habit Stacking Hack #livingleonard ♬ Blue Blood – Heinz Kiessling

The little things become the big things

The good news with habit stacking is that all of these little changes add up to an improved version of yourself. “In eight to twelve weeks, you have a whole different set of behaviors that are happening, but they happened at an easier pace,” says Gottesman.

Habit stacking has personally changed his life. “I never thought I’d be a guy who follows a strict daily schedule (three two-hour sprints of deep work), cooking (constantly building on good nutrition), meditation, prayer, ice baths, infrared sauna, five days a week working out, and more. I have afternoons and evenings free. I get up at 5:00 am and go hard until 12:30 or 1:00 pm. Then, I’m done if I want to. Good habits and discipline actually gave me freedom.”

Remember, if you’re going to stack habits, the key is not to make a bunch of intense lifestyle changes all at once. Gottesman suggests starting small. Add things in five-minute increments such as five minutes of journaling, breathwork, meditation, or mobility work.

@shelbysacco5 #stitch with @trainingforamazing Comment one way you are going to #habitstack this week! #sadtosavage #shelbysacco #healthyhabits #habitstacking ♬ Monkeys Spinning Monkeys – Kevin MacLeod & Kevin The Monkey

 

Tips to get started with habit stacking

First, think about your goals. What changes are you hoping to see? Do you want to use your time more wisely? Be more productive? Find more time for self-care? Be more present?

Then, identify the “bad” habits that seem to hold you back. Maybe it’s hitting snooze too many times every morning, or scrolling aimlessly certain times of the day. Maybe there are so many things you want to accomplish in a day that you just feel frozen.

James Clear, who resurfaced the concept of habit stacking (and made it go viral) in his book Atomic Habits, calls these situations “triggers.” He actually takes this a step further, saying that any habit you do every single day can be a trigger.

He then recommends stacking the trigger with a new habit that you want to start.

Write it out

Start by writing down all of your triggers. Then, make a list of some new habits you want to start. Lastly, find ways to pair them together. Here are some examples:

Scrolling TikTok (trigger) while you walk on the treadmill (new habit)Listening to an audio book (new habit) during your commute to work (trigger)Writing in a gratitude journal (new habit) while you eat breakfast (trigger)Drinking a glass of water (new habit) when you alarm goes off in the morning (trigger)

 

There’s a ton of space in the Fit Planner to brainstorm AND track new habits. Habit stacking makes change easier to achieve, but we still love to track and celebrate when we actual stick to it!

Start small

Again, don’t try to change everything at once! Start with one habit and give it some time before adding another.

So what do you think? Are you going to give habit stacking a shot?

I Tried the Always Sold Out Supersculpt Legging. Here’s What Happened

Psst: POPFLEX is a sister brand of Blogilates, but all the following opinions in this Supersculpt Legging review are my own. So, let’s get into it, shall we? 

I’d like to say I’m too old for children’s games, but I’ve been playing hide and seek with the perfect pair of leggings for years. Whether I look online, in my friends’ closets, or on the racks of Ross (which have usually treated me well), I could never find a pair that had it all.

I’m a thighs girl, so most pairs always get pulled down, leaving me to hike them up when I just want to hike. Full stop. Either that or they’re see-through when I bend over, which isn’t exactly the vibe I’m going for during a sesh at LA Fitness.

I’ve purged about 70% of my closet this year, but I’m determined to rebuild from the basics up. Since I want to keep my wardrobe to a minimum, I need products that can pull a double shift.

For leggings, that means a pair able to hang with all my workouts and anchor a girls’ day ‘fit. I’d seen all of Cassey’s videos about her journey to design the perfect leggings, so I decided to give POPFLEX Supersculpt Leggings a whirl.

Unpacking

As expected of Cassey, the delivery was très cute. The plastic bag is biodegradable, the cozy sticker was an added bonus for my water bottle, and the L for limitless detail on the tag was such a random moment of empowerment. Love that for me and POPFLEX shoppers.

There was a moment when I thought it was all too cute to be true, and that moment was when the waistband got up to my thighs. You know that moment where you’re like, “Oh no! I don’t know if it’s going to fit?”

That was me, but I decided to trust in the fabric, which seemed durable but still had some stretch. Once they were up, they didn’t feel too tight, so I chalked up the initial struggle to the leggings needing a light breaking-in. (I also did some stretches for good measure, and everything was good to go.)

Supersculpt Legging Test Drive

After my first impressions, I packed up my new leggings for a girls’ trip where I’d be hiking, shopping, and lounging. First up was a morning of thrifting, and by this time, pulling up the pants wasn’t an issue. It was still a bit of a squeeze, but that was a small price to pay for how secure I felt in them throughout the day.

One downside was how often the high waistband rolled down my stomach, which meant I had to unroll it back up so that it didn’t create a bulge at my panty line. This happens with all high-waisted leggings that I’ve tried, and I figure it’s due to the combination of my slight-pudgy stomach and wider hips pushing everything down. It happened more often when I went from standing to sitting, likely because of how my abdomen contorts, but if you have that issue with high-waisted pants, I think you’ll have the same issue here.

The next day I went for a hike, and the leggings did everything they needed to: kept me supported without feeling restricted and hid my bright panties when I climbed uphill. I’ve never had major cameltoe issues, but it was nice to not have to worry about that at all since the Supersculpt Leggings don’t have a front seam.

Though what I do always pay attention to is pockets because I do not like carrying bags if I can avoid it. The pockets comfortably held my phone on one side and car keys on the other without dragging down the waistband.

By the end of the weekend, I had hiked, walked, bar-hopped, and done some light yoga in the Supersculpts without much to complain about. The material does pick up lint often, but it’s also extremely soft to the touch, so it’s a small price to pay for a lasting feeling of coziness.

(Since writing this, I’ve heard that the newly restocked leggings have a new fabric that doesn’t pick up lint or dog hair!) 

PraisesSuper soft, supple fabricComfortably snug fitAnti-cameltoePockets!!!Anti-see-through (so no peep shows in spin class)Control top-style waistband

 

ProposalsI don’t even know if the high-waist band rolling down is a specific issue to me, but if anyone can figure it out, I’m sure it’s Cassey. Final Thoughts

A decent pair of black leggings seems like it should be easy to find, but it really isn’t—especially if you’ve got some curves. Overall, the Supersculpt Leggings from POPFLEX do what they need to do, and they do it well. They’re comfortable, functional, and seem built to last you at least a few years if properly cared for. 

Hip Mobility Exercises: What They Are and Why You Should Do Them

A few minutes of hip mobility work could help you break out of a fitness plateau.

While scrolling through TikTok or looking around the gym, you may see some unusual-looking exercises. Think slow leg circles, or sitting while gently moving the knees and torso side to site.

It may not look like it’s doing a whole lot for the body, but this kind of move is actually so important! Whole body health is trending (yay!), so more people are understanding the importance of hip mobility and adding it to their fitness routine. 

We’ll break down the basics for you in this article… and show you some example moves to try!

What is hip mobility and why is it important?

The hips are the stable base that makes sure the spine is upright while also allowing movement in our lower body. Poor hip mobility is when the hips can’t move in their full range of motion. Not only is the feeling of tight hips uncomfy, but it can also create poor posture, which often leads to injury. 

Mobility is key if you want to improve your workouts.

Better hip mobility means better squats and deadlifts! Tight hips cause discomfort during these moves and can really restrict your range of motion. Doing a few minutes of hip mobility work is a great way to warm up on leg day. Over time, you’ll squat deeper and perfect your deadlift hinge.

What causes tight hips?

If your hips are tight, it means there’s tension in your hip flexor muscles. Some people naturally have more tightness than others, but sitting for long periods of time is a huge factor when it comes to hip pain.

About one in four Americans sit for more than 8 hours per day. That’s a lot of sitting, which means a lot of tightness in the hips!

Tips to improve hip mobility

The good news is, you can gain range of motion in your hips, decrease your risk for injury, AND improve your workout.

Hip mobility exercises help you move your joints through their full range of motion. Doing these dynamic exercises can also help loosen up and strengthen muscles that have gotten tight and weak from hours of sitting at a desk.

These moves may seem simple, but don’t let them fool you. They can really burn! That’s because they strengthen muscles that are often overlooked.

While popular in the world of physical therapy, it wasn’t until recently that hip mobility became a part of the mainstream.

Hip mobility is all over the fitness side of social media. #hipmobility  on TikTok has over 385 million views and #hipmobilitychallenge has almost 50 million views! Users are seeing the benefits of doing these exercises not just for post-injury therapy, but to prevent injury in the first place! 

Ready to start your journey to greater hip mobility?

Everyone can benefit from hip mobility work, whether you spend hours in the gym or zero. Taking just a few minutes each week to improve your mobility can really improve your overall health. 

Here are some example exercises for you to start your hip mobility journey. These exercises are beginner-friendly and you can do them anywhere.

Cossack Squat

Spread your legs wide and lunge deeply from one side to the other, being sure to keep the lunging knee in line with your toes. If you can’t get super low, don’t sweat it! Your flexibility and range of motion will improve if you stay consistent. Start with 5 per side, holding each rep for 1 or 2 seconds.

90-90 Hip Rotation

Sit with both legs bent at a 90 degree angle, one hip rotated internally and one rotated externally (the pic above can help guide you!). Gently lift your knees and rotate from one side to another, keeping your back as straight as possible. Continue slowly moving from side to side, keeping the hips as steady as possible and your front leg parallel for about 20 seconds.

Fire Hydrant Circles

On all fours, carefully lift one leg up and to the side so your knee and hip are in line, bending at a 90 degree angle. Slowly draw imaginary circles with your knee, doing your best to keep your hips square to the ground. Start with 20 seconds per side.

Up for a hip mobility challenge?

Try this hip mobility challenge from Cassey! As you work on your mobility, you can repeat this challenge and see how you’ve improved!

@blogilates I actually did it 15 more times after this to see if i could do it without falling but perfection is so i am posting this instead. Outfit from @POPFLEX #hipmobilitychallenge #fitnesschallenge ♬ BOOM Doja cat – You seem lost, follow me

We want to see your favorite moves!

Snap some pics or videos of you trying them out and tag @blogilatesdotcom. Let’s inspire each other on our movement journeys!