Cassey Ho's Blog, page 36

Can Cutting Back on Alcohol Help With Anxiety?

If you went to a NYE party with your friends, then you might have had a drink, or two, or three… For some people, having a drink on a night out may help relieve anxiety or loosen inhibitions. However, on the flipside, drinking alcohol might actually increase feelings of anxiety and uneasiness which can be uncomfortable. 

Personally, I’ve never had a sip of alcohol, ever.

Yes, really — no wine, beer, cocktails, nada. My reason to stay sober stems from my Generalized Anxiety Disorder. While many people with anxiety feel inclined to drink to get some short term relief, I have anxiety about exactly that.

What if I don’t have control? What if I can’t think clearly? All of the “what if’s” have prevented me from drinking and I don’t have a problem with that. However, I’m not going to lie, sometimes it can be difficult to feel comfortable in social situations when everyone around you is drinking and you’re there with a shirley temple. 

Josie Maida, a Florida-based foodie and food writer, has plans on being sober in the New Year for reasons similar to my own. “I really feel that in so many cases in my life alcohol has made the problem worse. It just throws me off, and I never know if I will feel happy and fun drinking or anxious and stressed.

If you drink a bit more than you care to admit, then you might be thinking about participating in ‘Dry January.’ Even if you drink sparingly, you may still want to explore sober curiosity and reduce your alcohol intake. Everyone’s reason for cutting back or going sober is different and they are all valid. 

“Many people choose not to drink or not drink heavily for many reasons and it’s important to respect someone’s choice if they turn down an alcoholic drink,” says Kristen Gingrich, licensed clinical social worker and certified alcohol and drug counselor. 

Before we dive deeper

It’s important to note that you cannot simply cut out all alcohol cold turkey if your intake is high. If you do that, then you could experience withdrawal symptoms, which can be quite dangerous. In these situations, you’ll want to seek professional help at a rehabilitation program or other clinic where you’ll have support during every step of the way. 

Now let’s find out more about the correlation between alcohol and anxiety and tips for cutting back on alcohol consumption from counselors and doctors. 

@eatlizabeth How one simple choice saved my life #healingjourney #sobercurious #sobriety #anxietyrelief #dryjanuary ♬ original sound – marianne

Can a break from alcohol help with anxiety?

There are a plethora of reasons one might have anxiety, so you can’t pinpoint every case on alcohol. However, drinking definitely doesn’t help especially if one is looking for long term relief from symptoms. 

“Heavy drinking exacerbates anxiety, depression and insomnia,” says Dr. Kristin Gill, psychiatrist and Chief Medical Officer for Minded, an online psychiatry company designed for women. “Even small changes in alcohol consumption can have a significant impact on physical and mental health.” 

With this in mind, taking a break or cutting back on alcohol consumption (if it’s safe for you to do so), may help reduce symptoms of anxiety and improve those of related disorders.

And since Blogilates is the #1 female fitness channel on YouTube, we might as well add how Dr. Gill said that women, at baseline, are already at a greater risk for developing alcohol-related illnesses (such as liver disease, certain cancers, brain, and heart damage) compared to men due to differences in how alcohol is metabolized. In addition to helping with anxiety, cutting back on alcohol may also improve other areas of your overall health making the case even more compelling.

‘Hangxiety’ is a thing too

When people talk about hangovers, they usually complain about the headache, nausea, and fatigue. But there’s another common hangover woe that is often overlooked (or not as often talked about): anxiety.

Alcohol interferes with some neurotransmitters, which makes you feel relaxed and “loose” while you’re drinking. But once the alcohol wears off, that interference can make you feel more anxious (or depressed) than before.

A hangover can also cause some physical symptoms that mimic anxiety, like feeling nervous and mentally drained.

@jessekatches anxiety relief pt. 10 – always better to know. #fyp #anxietyrelief #depression #alcoholanxiety #mentalhealthtiktok ♬ original sound – Jesse Katches

How to cut back on alcohol consumption

This process is going to look different for everyone, and we want to reiterate how this isn’t possible for everyone depending on current drinking habits. You’ll need to speak with your doctor or a substance abuse professional to make sure it’s safe to do so and come up with a plan that’s healthy for how. 

“Many people use alcohol as a coping mechanism to help their anxiety especially in social situations, so if you take that away without replacing it with any other coping skills, you will see an increase in symptoms,” says Gingrich. 

Individuals who are most likely to experience these symptoms are people who already have underlying conditions such as depression, anxiety or other mental illness.

However, for more casual drinkers, here are a few general tips on how you can consider cutting back on drinking alcohol: 

Get friends and family involved

Whether you have goals of eventually being completely sober or solely wanting to participate in “Dry January,” you’ll want to see if you can get your friends and family involved. It can be a semi-isolating experience to cut back on alcohol when everyone else around you is drinking. 

“The downs can feel lonely at times, and some friendships/ relationships are lost because you no longer drink, but that is the culture of alcohol,” says Courtney Andersen, sober life coach and founder of Sober Vibes. “In the end, I choose sobriety one thousand times over the time spent in my active addiction to alcohol.”

However, if you have a few friends or family members willing and able to get on board with you, then it may be easier.

“If you have some friends and family members get on board, you can have and participate in social gatherings without feeling left out,” says Gill. “It may help take away some of the pressure generally presented at a party to drink and “loosen up.” 

 

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Order a mocktail

Many establishments now offer an extensive mocktail menu filled with delicious drinks that can be enjoyed on a night out that don’t contain alcohol. Gingrich says this can be a good alternative for those looking to cut back on alcohol consumption.

Journal about your experiences

Taking this step to cut back on alcohol may bring up some feelings inside and you’ll want to have a place to express those. “You may find it helpful to set aside five minutes a day to write about how you are feeling emotionally and physically while you are not drinking,” says Gill. “Keep note of when you have the strongest urge to drink and when you feel like you miss alcohol the most. This can help you to identify patterns in your drinking.”

Be kind to yourself

It may seem easy to let a setback blur all of the progress you’ve made, but try to remind yourself that you’re trying your best. 

“Take it a day at a time, find a community, and know that letting go of alcohol is an act of self-care,” says Andersen.

From the Editor: This New Year, We’re in Our Microhabits Era

I have been bursting with thoughts and ideas this New Year. That’s mostly a good thing, because it means I’m motivated, right? I’m excited for the year – yay!

But there comes a point when that “New Year” energy leaves you feeling stuck (at least it does for me), because there are so many things you want to do, change, and start that it’s like okay…but where do I actually start?

Decision paralysis sets in, or maybe you try do to all the things at once and then you burnout halfway through January. Motivation quickly fizzles into guilt.

I’m all for a New Year’s resolution, but this got me thinking as I was planning content for January on Blogilates.com. Instead of churning out all of your typical “new year, new me” content, I wanted to be more intentional. What do we really need as we embark on 2023?

After talking with the team about their thoughts on growth and change this New Year, it was clear that we were all on the same page. Cassey’s 30-Day Good Mood Challenge was the final piece to the puzzle, confirming that we’re looking for something different.

This year, we’re choosing slow, sustainable growth.

We’re in our ‘microhabits’ era.

And that is the theme for January here on Blogilates.com.

What’s a microhabit? Did I make that up?

One of our writers (hii Kennedy!) introduced me to this concept last fall – you can read her article about it here! Basically, a microhabit is just a bite-sized version of a habit. One example could be if you want to start meal prepping, the microhabit would be simply washing and cutting fruit every Sunday. Or maybe just making a grocery list every week.

It’s small, but it’s achievable.

And the magic lies in the small things.

The concept of small, attainable goals is nothing new. Neither is slow wellness. I think we just lose sight of these concepts with the hype of the New Year, when we actually need them the most.

We love a big picture moment, but one resolution doesn’t change us. It takes little habits that seem like NBD to build up to that noticeable change. And this is what makes change so HARD. Nobody posts transformation videos about waking up 5 minutes earlier. It doesn’t feel that cool to stretch for 10 minutes. Trying avocado toast for the first time doesn’t feel revolutionary, but IT IS.

Every time you fulfill a commitment to yourself, you want to find more ways to do just that. Every time you crush a tiny goal, your motivation increases. Your confidence grows.

The vision for January

Throughout January, you’ll find articles, recipes, and personal stories to help you discover and achieve bite-sized goals. Your job is to take what you need. Put some microhabits into action now, and keep some in your pocket for later (January isn’t the only time we’re allowed to make change, you know).

And on that note, there’s no pressure here to change AT ALL. Growth isn’t linear, and we want to normalize NOT constantly “working on ourselves.” But that’s another ramble for another time.

What’s your microhabit? I’ll go first.

I’m actually getting out of bed at my first alarm.

I usually snooze 3-4 times (ahhh I know), but my goal is to actually get my body out of bed on that first one. I know if I do that, other changes I’ve been nagging myself about for months will fall into place more naturally.

I’ll have a few more minutes to myself before my kids wake up, which is major for my mental health. I can use those 30 extra minutes to sit in silence, get some work done, stretch, or read. All things I need more of, but for now, I’m focusing on that very basic microhabit.

NOW tell me yours!

And if you’re sitting this out for now, we can still cheer each other on

The Only Protein Pancake Recipe You Need – Supersculpt Pancakes!

Hey guys!

If you’re following along on the 30-Day Good Mood Challenge, the “challenge” for Day 12 is to make protein pancakes! That’s coming up, so I thought I’d share the recipe here! Honestly I can’t believe I haven’t shared this recipe here before because it’s my favorite protein pancake recipe everrrr. They’re SO FLUFFY.

Wanna see?

I TOLD YOU.

You know I’ve been working to perfect the protein pancake forever, and this is just too good. It was actually the inspiration behind developing my Sculpt + Debloat Protein Powder, because I wanted to create a protein powder that I could cook with.

This protein powder mixes sooo well and makes the perfect base for the pancakes. But the thing that give this recipe that true “pancake” texture is the tapioca powder. So don’t skip this!

Protein pancake toppings

Very important! You can totally enjoy these plain and they’ll taste great and give you 25 grams of protein which is amazing. OR you can add some toppings to make these even more delicious and filling. Here are some of my protein pancake toppings:

Peanut butter (any nut butter works!)BlueberriesMaple syrup

 

Choose one…or pile on all three. YUM.

Let’s make Supersculpt Protein Pancakes! PrintSupersculpt Protein Pancakes#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; }The fluffiest protein pancake EVER. This recipe is gluten-free and dairy-free, with 25 grams of protein per serving.Course Breakfast, SnackCuisine AmericanKeyword snacks, dairy-free, breakfast, post-workout, high-protein, gluten freePrep Time 5 minutesCook Time 10 minutesTotal Time 15 minutesServings 1Ingredients2 scoops Sculpt + Debloat Protein Powder⅓ c liquid egg whites1 Tbsp tapioca powder½ tsp baking powder1-2 Tbsp water To thin batter as neededInstructionsHeat a pan over medium heat and drizzle with a little oil.In a mixing bowl, whisk pancake ingredients until just combined.Add a dollop of batter into the pan and let it cook for a minute or so before flipping. Repeat until you have your stack of fluffy pancakes! I like to top mine with peanut butter, blueberries, and/or maple syrup!

 

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LMK when you make this protein pancake recipe!!!

 

I wanna seee those fluffy stacks of Supersculpt Pancakes! Tag me @blogilates!

If you want more recipes using my Sculpt + Debloat Protein Powder with Probiotics, I created an entire cookbook just for that! You can find it here.

More fun recipes to come for the Good Mood Challenge!

Gaslighting: What to Do When It Happens With a Friend

“Don’t gaslight me,” Aubrey Plaza says in a scene during her brilliant performance in Season 2 of “The White Lotus.”

Before you worry that we’ll spoil the show for you (and don’t worry, we won’t), this pop culture reference demonstrates the rising popularity of a term that is showing up everywhere: gaslighting.

It’s living in our vocab rent-free, but what does it really mean? I spoke with Dr. Sue Varma, a board-certified psychiatrist in New York City to learn more.

“Gaslighting is a colloquialism that refers to a form of psychological manipulation, intentionally meant to undermine a sense of reality and make you question what you know and believe to be true. It is done by someone trying to gain power over you and to erode your sense of confidence.”

In other words, it’s when someone distorts the truth and makes you doubt yourself or feel crazy.

‘Gaslighting’ is 2022’s word of the year.

Every year, Merriam-Webster looks at data to see which word has been significantly looked up in the past twelve months, and cited across a number of publications. 

And in 2022, ‘gaslighting’ saw an 1740% increase in lookups.

Fun fact: The term (and unfortunately, the practice) has been around since writer Patrick Hamilton’s 1938 play Gaslight, in which a character constantly dismisses and berates his wife and exemplifies his toxic masculinity. 

Recently, the buzzword “gaslighting” has gained popularity as mainstream television and film has adapted it into the fabric of our culture. 

More recently, Dr. Stephanie Sarkis, a psychotherapist and expert in mental health, published a book illustrating how this term applies to other aspects of life, including romantic relationships, friendship, workplace politics, and family dynamics. And of course, social media fueled the further use of this term as more and more users around the globe transparently shared situations in which they were gaslighted or were gaslighting others.

“Since a few decades ago, the use of this manipulative technique has expanded to include a wide variety of situations where a person’s experience is being minimized, dismissed or invalidated,” added Dr. Varma.

We tend to think of gaslighting in romantic relationships, but one of the most common scenarios where gaslighting is present is actually in the context of friendship. 

If you’ve ever experienced a friend riling people against you, instigating rumors, or creating gossip or lies that are far from the truth, guess what? That’s a form of manipulation. 

Why might a friend do this? It may be because of underlying jealousy, increased comparison amongst friendship groups, or narcissistic characteristics within a person.

@danessyauguste“Boyfriends ex husbands daughter” bye I just say things♬ original sound – Danessy Auguste

Signs a friend is gaslighting you

Sometimes the signs of gaslighting are very apparent and over time, patterns of behavior can further clarify if someone is being gaslighted. According to Dr. Varma, some red flag phrases in friendship include:

–  “You don’t know what you are talking about” 

–  “You’re crazy” or “you’ve always been crazy” 

–  “It’s all in your head.” 

This form of psychological manipulation (which differs from disagreeing with someone) can be damaging because the accuser is trying to shift blame on you or attack your perspective instead of accepting responsibility or meeting you halfway. 

To make things worse, trying to defend or confront the other person can often instigate them further.

 

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How to deal if a friend is gaslighting you

If you, or someone you know, are in a situation where a friend or a romantic partner does something that crosses a line, excludes you from plans, or even makes fun of you at your expense, there are ways to handle gaslighting. 

1.  Spot the signs

Notice any gossip or untrue statements about you that are being said by others. If you worry that a friend is responsible for spreading this misinformation, start by limiting how much personal information you are providing that person and take a step back from that relationship. 

2. Establish boundaries

Say no if that person is trying to contact your spouse or your partner or others that are close to you. If a person constantly disparages you, avoid being in the same space as them to give them further opportunities to make negative comments. And if all else fails, cut contact with that person and break off that relationship.

“If gaslighting is a constant theme in the relationship, it signals the need for considerable boundaries. It’s very hard to have a mutually satisfying relationship when someone doubts your entire world view and life experience. For me, the basis of a relationship includes respect and validation. In a gaslighting situation, the other person lacks empathy so limit further engagement if possible. Keep it short and to the point.”

The power of social media

It’s not only Crisscross Hourglass Leggings and Amazon dupes that go viral. The exploding search traffic for ‘gaslighting’ is proof that social media can be helpful in creating awareness about important topics too. There’s now more awareness than ever about what gaslighting is, especially for those who did not know how to define or phrase the emotional abuse. 

By spotlighting certain behaviors associated with gaslighting, platforms like Instagram and TikTok are giving users the ability to empathize with others in similar situations. Or, at the very least, it gives those who are unfamiliar with this manipulative technique a chance to recognize red flags as a preventative measure.

Another thing we can learn from social media: You are never alone! And if you think you are being gaslighted, stand up for yourself.

5 Food Rules We Left In 2022

A new year is here, and you know what that means: New Year’s resolutions. Like a lot of people, I used to treat January 1 like a starting block for a new diet or weight loss goal. Why? Because it was the norm.

I mean, it’s still the norm. The ads for weight loss tips and wellness packages started creeping into my fyp the second the clock struck midnight on December 26.

I’m not sure why it took me so long to realize that starting every year with a new set of rules and expectations that were not sustainable at all was NOT it. I was setting myself up for failure year after year, and it was taking a toll. But now I know better, and I’m not about to let you fall into the same ‘food rule’ trap.

Oh and if there’s any question, I am NOT judging you if weight loss is on your resolution list. I’m only here to clear the room of diet rules once and for all

These are the food rules we’re ditching in 2023.

 

Or maybe I should say, the food rules we’ve already ditched but are definitely leaving in 2022 and never looking back.

See ya. Bye.

1. Detoxing

There are some detoxes I can get behind…like a screen detox. But when it comes to food, we’re done pretending like we don’t have a complex and mind-blowingly cool setup in our own bodies for getting rid of waste and toxins. 

If you want to eat more veggies in the New Year, that’s great! But please don’t start a juice cleanse or a super restrictive diet disguised as a “detox.” And PLEASE don’t spend $$$ on detox teas … unless you want to kick off 2023 on the toilet. 

2. “Clean Eating”

I wrote an entire article on my feelings about clean eating, so read that before you come for me saying that this food rule is just healthy eating

The TL;dr of it is this: I used to share those “eat clean” graphics on Pinterest, and I used to obsess over everything I ate. 

Because that’s what happens when you try to only eat “clean” foods. You start to base your entire self-worth on whether you ate good or bad foods that day. Maybe you obsess over food labels or avoid social situations where too many “bad” foods are around. 

And who decided which foods are deemed “clean” anyways? No one knows, but what probably started out as a well-intended piece of advice was absolutely swallowed by diet culture. Now, it’s just a marketing term.

3. Avoiding ALL processed foods

Hi, I’m a dietitian that is telling you to eat processed foods. Because not all processed foods are bad. 

Apple slices? Processed. 
Broccoli florets? Processed.
That spinach you picked from your own garden but then washed and trimmed? That is now processed.

We can’t throw the term ‘processed’ around like it means poison anymore.

Any time a food is altered in any way, it’s processed.

Obviously I know that when people talk about processed foods, they’re not talking about the minimally processed fruits and veggies. They’re talking about canned and packaged foods, with additives and preservatives, which we’ve deemed as “garbage.”

But the thing is… those aren’t all “garbage” either. Think about the protein someone might get from a can of tuna (27g) or even a serving of canned chili (16g) (and the fiber – 8.5g!). Or the fact that for some, canned veggies are the only kind of veggie within easy access. As for packaged foods, picky eaters might get most of their fiber and some vitamins and minerals from cereal or crackers. We have to consider the big picture.

And let’s take a moment to give frozen fruits and veggies the credit they deserve. 

People who look down on frozen produce are really missing out. Not only do frozen foods help us avoid food waste (so sorry, spinach turning to mush in my fridge), but these fruits and veggies are actually harvested and frozen at their peak. And that means peak nutrition.

4. Healthifying everything

One of my favorite things to do is play around with recipes to pack them with more nutrition (heyyy protein pancakes!). But I also eat “normal” pancakes with zero guilt. There’s no need to “healthify” every one of your favorite recipes, especially if it’s in an attempt to replace or “cut out” a food you love, but feel like you should avoid because it’s “bad.”

I enjoy cookies made out of mashed banana, but they will never taste like Nestlé Toll House. Same with cauliflower crust pizza! It’s tasty when I’m in the mood, but I’m not pretending it will ever taste like Dominos. 

Agreed? 

5. Skipping meals after eating past fullness

Even if you ate 3 days worth of calories yesterday, you still need to eat today. 

Just because you demolished a stack of pancakes this morning, that doesn’t mean you “make up for it” by not eating the rest of the day.

While we’re here, let’s just go ahead and commit to never punishing ourselves with a workout after eating something “bad” or overeating too. 

Food guilt is staying in 2022.

We’re being KIND to ourselves in 2023. The cycle of “new year new me” followed by constant guilt due to giving into cravings, shame around food, and picking ourselves apart because we didn’t achieve something that probably wasn’t realistic in the first place is overrrrr. 

Byyeeee, food rules.

If you want to work on nourishing your body without food rules, stick around. I’ll have some tips in January to help you do just that in a way that will also improve your relationship with food. 

And if you want to start the new year with small, attainable challenges that will make you feel GOOD, check out the 30-Day Good Mood Challenge (it’s not too late to start!)

The Blogilates January 2023 Workout Calendar!

Hey guys!

Whoa. It feels SO WEIRD to write 2023, but here we are! I hope you had a chance to rest, recharge, and reflect this week. The last few weeks of the year always feel like a whirlwind, so the week after Christmas always seems like a good time to just…pause. You know?

It’s a good time to think about who you were this time last year, and how you’ve grown since. Or maybe, you can reflect on challenges and how you’ve persevered through them. Maybe you haven’t reached your end goal YET, but now is a good check point to see what’s working and what’s not.

You don’t HAVE to make big changes just because the New Year is here, but I do think there’s value in checking in with yourself every now and then. The end of the year just feels natural!

Anyways, if you’re ready for a fresh routine come January 1st, I have just the thing:

The January Workout Calendar!

Download JPEG

How to follow the January 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 January 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 around 45 min 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

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.

Tell me about your end-of-year reflections! What did you accomplish this year?!

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Here Are My 2023 Fitness Must-Haves From Target!!

Hey guys!

I just got back from a Target run to check out the NEW Blogilates items that just hit the shelves! I’m always so excited to see how the display looks when I go in and omg… it was a DISASTER this time!

As usual, I rearranged everything to make it all pretty. I might have looked like a crazy person, but it was satisfying! As I spent time in the fitness aisles, I was thinking about how overwhelming it is to decide what you really need in a home gym…or to simply start a fitness journey.

SO I thought I’d put together a list of my fitness must-haves from Target!

The essentials I would choose for someone starting a fitness journey, building a home gym, or looking to level up their current routine. Here are my picks, and why!

But first, full disclosure: These are all Blogilates items

1. This NEW 40 oz stainless steel water bottle

40oz Bottle

If your goal in 2023 is to hydrate (same!), you MUST get this bottle. It goes everywhere with you like a cute lil’ accessory and it does an amaaazing job keeping water ice cold.

Oh and do you see that little silicone boot on the bottom?! This keeps the bottle from slipping and protects it from any dings.

2. This sweat-resistant high ponytail hat

Sweat Resistant Hat

A hat is a non-negotiable fitness MUST for me. This one has a special criss cross design so you can wear it with a high OR low pony – whichever is most comfy for you! Plus the material is light and super breathable.

This hat is new!! And it comes in Taupe!

3. THE Gym Bag

Ultimate Gym Bag

The Ultimate Gym Equipment Bag should be MUCH easier to find now (they’re stocked in all stores yay!), and seriously…it’s a must-have. It holds literally everything, from your yoga mat to shoes, or your water bottle AND it makes a great weekend bag.

4. Sculpt + Debloat Protein Powder

Sculpt + Debloat Protein

Plant-based protein combined with probiotics to promote gut health while you’re working on your gains. This protein powder bakes really well, meaning you can get creative with it!

Need some recipe inspo? Check out my protein cookbook too!

5. A perfectly lightweight yoga mat

Lightweight Mat

This mat is great for beginners or anyone who doesn’t need a ton of cushion. It’s super lightweight and easy to carry, but still grippy and supportive for yoga, Pilates, or stretching. And I mean…she’s cute!

6. These 1/2 gallon ombre water bottles

Ombre Bottle

These are NEW!! Aren’t they so pretty?!

I always joke that my water bottle is like a bestie because I’m always carrying with me everywhere I go. This bottle though…she’s the ultimate hype girl.

This bottle holds 64 ounces and motivates you to every step of the way to ultimate hydration.

7. A cute jump rope

Jump Rope

I think a jump rope is one of the most underrated cardio tool EVER. Even with only like 10 minutes, you can get a realllly good workout jump roping. Bonus points for being fun and travel-friendly!

8. Slider discs (sorry, abs)

Slider Discs

Ok wait while we’re talking about underrated fitness tools – SLIDER DISCS. These will set your abs and/or legs on fire, but in a good way. Plus like the jump rope, these are perfect for workouts on-the-go!

9. Resistance Bands

Resistance Bands

Soo we have jump rope for cardio, slider discs for abs and legs, and … resistance bands for arms!! It’s crazy how simple it is to build an effective home gym without taking up a ton of space. And actually, you can do a lot with these bands alone.

Target different muscle groups with 3 different resistance levels, or use them to help with stretching!

10. Aesthetic dumbbells

Gold Dumbbells

Imagine walking into your home gym and seeing these gold dumbbells. How could you NOT want to workout?! I love how unique these are, and how comfy they are to use, thanks to the padded handles!

These come in 3lb, 5lb, 8lb, 10lb, and 15lb!

11.  A 12-Week Fit Journal

12-Week Fit Journal

This is the perfect tool to jumpstart a new fitness journey, or start tracking the one you’re already on! You’re putting in all of this work, and you deserve the joy of seeing your progress! This journal has everything you need to track goals, progress, food, water, mood, sleep…you name it! Journaling was key for me on my 90 Day Journey, and I hope it helps you too.

If you’re looking for a planner that’s more comprehensive, check out the POPFLEX 2023 Fit Planner!

12. A kettlebell that looks like decor

Gold 15lb Kettlebell

Tell me that lifting something as beautiful as this gold kettlebell doesn’t just make you HAPPY. Add this to your home gym and I promise you’ll instantly feel more motivated. This one is 15 pounds, making it great for squats, lunges, or standing ab moves.

13. Beauty Collagen Peptides

Beauty Collagen Peptides

And last but not least, Beauty Collagen Peptides. I use this to give my hair and skin every bit of extra nutrition I can! Since using this collagen + keratin combo, I’ve noticed a huge improvement in my hair growth. I just mix a little into a smoothie (I don’t drink coffee but it mixes well in that too!).

Remember, you don’t need everything NOW

These are my must-haves, but that doesn’t mean you need everything at once! Building a home gym takes time. Let me know what your must-haves are in the comments!

Here Are My 2023 Fitness Must-Haves From Target

Hey guys!

I just got back from a Target run to check out the NEW Blogilates items that just hit the shelves! I’m always so excited to see how the display looks when I go in and omg… it was a DISASTER this time!

As usual, I rearranged everything to make it all pretty. I might have looked like a crazy person, but it was satisfying! As I spent time in the fitness aisles, I was thinking about how overwhelming it is to decide what you really need in a home gym…or to simply start a fitness journey.

SO I thought I’d put together a list of my fitness must-haves from Target!

The essentials I would choose for someone starting a fitness journey, building a home gym, or looking to level up their current routine. Here are my picks, and why!

But first, full disclosure: These are all Blogilates items

1. This NEW 40 oz stainless steel water bottle

40oz Bottle

If your goal in 2023 is to hydrate (same!), you MUST get this bottle. It goes everywhere with you like a cute lil’ accessory and it does an amaaazing job keeping water ice cold.

Oh and do you see that little silicone boot on the bottom?! This keeps the bottle from slipping and protects it from any dings.

2. This sweat-resistant high ponytail hat

Sweat Resistant Hat

A hat is a non-negotiable fitness MUST for me. This one has a special criss cross design so you can wear it with a high OR low pony – whichever is most comfy for you! Plus the material is light and super breathable.

This hat is new!! And it comes in Taupe!

3. THE Gym Bag

Ultimate Gym Bag

The Ultimate Gym Equipment Bag should be MUCH easier to find now (they’re stocked in all stores yay!), and seriously…it’s a must-have. It holds literally everything, from your yoga mat to shoes, or your water bottle AND it makes a great weekend bag.

4. Sculpt + Debloat Protein Powder

Sculpt + Debloat Protein

Plant-based protein combined with probiotics to promote gut health while you’re working on your gains. This protein powder bakes really well, meaning you can get creative with it!

Need some recipe inspo? Check out my protein cookbook too!

5. A perfectly lightweight yoga mat

Lightweight Mat

This mat is great for beginners or anyone who doesn’t need a ton of cushion. It’s super lightweight and easy to carry, but still grippy and supportive for yoga, Pilates, or stretching. And I mean…she’s cute!

6. These 1/2 gallon ombre water bottles

Ombre Bottle

These are NEW!! Aren’t they so pretty?!

I always joke that my water bottle is like a bestie because I’m always carrying with me everywhere I go. This bottle though…she’s the ultimate hype girl.

This bottle holds 64 ounces and motivates you to every step of the way to ultimate hydration.

7. A cute jump rope

Jump Rope

I think a jump rope is one of the most underrated cardio tool EVER. Even with only like 10 minutes, you can get a realllly good workout jump roping. Bonus points for being fun and travel-friendly!

8. Slider discs (sorry, abs)

Slider Discs

Ok wait while we’re talking about underrated fitness tools – SLIDER DISCS. These will set your abs and/or legs on fire, but in a good way. Plus like the jump rope, these are perfect for workouts on-the-go!

9. Resistance Bands

Resistance Bands

Soo we have jump rope for cardio, slider discs for abs and legs, and … resistance bands for arms!! It’s crazy how simple it is to build an effective home gym without taking up a ton of space. And actually, you can do a lot with these bands alone.

Target different muscle groups with 3 different resistance levels, or use them to help with stretching!

10. Aesthetic dumbbells

Gold Dumbbells

Imagine walking into your home gym and seeing these gold dumbbells. How could you NOT want to workout?! I love how unique these are, and how comfy they are to use, thanks to the padded handles!

These come in 3lb, 5lb, 8lb, 10lb, and 15lb!

11.  A 12-Week Fit Journal

12-Week Fit Journal

This is the perfect tool to jumpstart a new fitness journey, or start tracking the one you’re already on! You’re putting in all of this work, and you deserve the joy of seeing your progress! This journal has everything you need to track goals, progress, food, water, mood, sleep…you name it! Journaling was key for me on my 90 Day Journey, and I hope it helps you too.

If you’re looking for a planner that’s more comprehensive, check out the POPFLEX 2023 Fit Planner!

12. A kettlebell that looks like decor

Gold 15lb Kettlebell

Tell me that lifting something as beautiful as this gold kettlebell doesn’t just make you HAPPY. Add this to your home gym and I promise you’ll instantly feel more motivated. This one is 15 pounds, making it great for squats, lunges, or standing ab moves.

13. Beauty Collagen Peptides

Beauty Collagen Peptides

And last but not least, Beauty Collagen Peptides. I use this to give my hair and skin every bit of extra nutrition I can! Since using this collagen + keratin combo, I’ve noticed a huge improvement in my hair growth. I just mix a little into a smoothie (I don’t drink coffee but it mixes well in that too!).

Remember, you don’t need everything NOW

These are my must-haves, but that doesn’t mean you need everything at once! Building a home gym takes time. Let me know what your must-haves are in the comments!

I Took the ‘Plunge’ With the Daring Deep V Tee, and You Should Too

While POPFLEX is a sister brand of Blogilates, this article features my own personal experience with the Daring Deep V. It’s based on my own opinion, including what I like and dislike. Now let’s get to it!

Whether you’re doing one of Cassey’s workouts at home or heading to your local fitness center, there’s no denying that getting your body moving makes you feel like your best self. Personally? I feel even more like my best self when I’m wearing a totally fabulous outfit! 

Recently, I became a fitness instructor. It didn’t take long for me to realize that I’m going to need way more workout ‘fits. As an instructor, I’m inspiring others to be strong and confident, right?! So I wanted clothes that made me feel strong, confident, and (most importantly) comfortable.

Enter the Daring Deep V Tee: The fitness fashionista’s dream! Unboxing the Daring Deep V Tee

The Daring Deep V arrived in a biodegradable bag made from vegetables (yay, sustainability!). According to the packaging, it breaks down in the landfill in just 180 days. I love how POPFLEX is taking steps to be a friend to the environment- and let us know our own impact. 

When they said deep, they weren’t kidding! The v-neck was super deep, but I’m a fashion risk-taker and knew I had to give it a chance. The material is seriously soft and lightweight and the shape seemed like it would be flattering. Both colors I received, Black and Lilac Haze, were vibrant and true to the pictures on the site. (It’s also available in White!) 

I couldn’t wait to see what these tees looked like on me!

I had lots of fun putting together a mini photoshoot so you can see exactly what they look like in action!

The top definitely lived up to its name, and I love how you can see the sports bra underneath. In the past, I’ve avoided wearing workout tops (opting for just a bra) because I love my sports bras and couldn’t bear the thought of nobody seeing the cute designs! However, this top gives both coverage and a sneak peak at the fashionable bra underneath. Peep the On the Go Corset Bra and the Deep Darling Bra in my mini photoshoot! 

The Daring Deep V has an oversized fit, so if you want something a little more form-fitting, size down! As someone who sweats a lot, I avoid tighter fitting tops for the gym. This shirt had the perfect balance of being slightly oversized while not looking too bulky, since the fabric is so light and airy! This also means it’s flexible when it comes to being a good fit for all different kinds of bodies.

My New Athleisure Favorite

I was so eager to show off my new find that I wore my Daring Deep V to the studio the very next day! The breathability of the fabric really came through during my workout class; I kept it on the entire time and it didn’t cling to my skin even after my class was over. 

I can totally see myself wearing this as a transitional piece, wearing it to run errands before a fitness class or while doing a Blogilates workout between Zoom calls.

And look how cute it is styled with jeans and a funky jacket for a night out! It’s totally versatile.

My Overall Thoughts on the Deep V

What I LOVED:

The light, breathable fabric The crisp, vibrant colors It’s extremely comfortable The soft, feminine draping makes me feel like I’m a ballerina! Strong but also graceful.That you can get more coverage while also showing off your cute bra underneath!

 

What I Didn’t Love:

It does wrinkle easily, so have a steamer on-hand!The oversize fit means the fabric may get in the way when doing higher intensity workouts

While I love the low v-neckline, it may not be for everyone. And that’s okay! If you’re more comfortable in something a little more traditional, I suggest checking out the Perfect Boyfriend Tee. 

But, if making a statement is your thing and you’re just dying to show off your stylish athleisure finds, the Daring Deep V will be your new favorite piece. Personally, it was the workout top I didn’t know I needed- now, I couldn’t live without it!

 

 

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Currently Loving









Perfect Boyfriend Tee – Heather Grey

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On the Go Corset Crop Bra

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Daring Deep V Tee – Lilac Haze

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Daring Deep V Tee – White

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Daring Deep V Tee – Black

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Feeling Like Cinderella at the Unforgettable Gala!!

Hey guys!

Omg omg I FINALLY got to wear the dress I was supposed to wear to the Streamy’s! Recap: I got sick and couldn’t go and was sooo sad. But…. HERE SHE IS.

Dress is The–Bar. Shoes, BCBG. Earrings and gloves are Amazon!

 

It’s giving Cinderella. (But like for real tho bc when I got home after midnight I found Sir George’s and unidentified substances all over my rugs and poof chairs so I stayed up til 4am scrubbing!)

Usually I get maj social anxiety attending events with lots of very important people (I don’t know why I suddenly allow myself to feel intimidated and unworthy) but this year was different. 2022 has truly been a year of me stepping into my purpose, fully. I feel like I’m finally getting to do the thing I was born to do. I’m happy inside. I’m happy outside. Everyday is a new challenge but I’m beyond grateful that I get to tackle it with people that I care so much about and who I can feel care about me, Sam, and our lil BlogiFam too.

And the love shows.

2022 has been a record breaking year for POPFLEX.

I’m nervous but excited to head into 2023 because I’m scared I can’t one up myself again. For someone who lets her achievements and productivity dictate her self worth (still working on this, I know) I feel the PRESSURE. But you know what they say, pressure creates diamonds, right!?

Anyway, here are some pics of me and friends at last night’s Unforgettable Gala, the Asian American Awards!

Sam being the best hubs and taking the best bts pics!

A Hollywood waves appreciation shot.

A mini train appreciation shot.

 Me and Chloe Kim’s photo sesh post-bonding over Crème brûlées

With ICONSSSS Michelle Phan and Bretman Rock

Sam being so over red carpet couple photos. But like, we didn’t even get a good one so here’s the best one

Mandatory bathroom mirror selfie. Also peep those waves. I can’t get over it.

 

Ok that’s all for now!