Cassey Ho's Blog, page 38

There’s a “Midnights” Treadmill Workout on TikTok, and We’re Obsessed

You’ve been listening to Taylor Swift’s Midnights for a few weeks now…but have you ever worked out to it?! Topping the charts right now, every song on this album is a whole vibe. So why not bring that energy to the gym?

TikToker Allie Bennett, famous for her totally awesome treadmill workouts, recently released a Midnights workout challenge. So of course, I had to try it!

Not sure what to expect from a TikTok treadmill workout?

 

I wasn’t either. But as a certified Swiftie, I was so ready to strut my stuff and get my workout on. I headed to my local gym to try out the Midnights Treadmill Strut Challenge. (Wearing my favorite POPFLEX Shortsie, of course!) 

The workout starts with “Karma” and warms you up with a chill walk at a 2.8 mph pace. For the next few songs, you increase by .1 mph.

After one warm up song, I put the treadmill on an incline for an extra challenge.

Keep increasing your speed, walking a little faster until you jump to a running pace for “The Great War” and “Would’ve Could’ve Should’ve”. You guys, these songs were hard!

The original creator of the challenge is 5’9, so if you’ve got shorter legs, you may want to heed her advice and go a bit slower! I recommend a 6.0-6.5 mph pace.

Finally, cool down is back to 3.0 for “Vigilante Shit” (which I did on an incline) and close it out strutting your stuff to “Bejeweled” (and if you find yourself doing the “shimmer” fingers, same). 

@benntheredonethat Replying to @dontstrainyaself karma is a BRAND NEW taylor swift treadmill strut workout 🫶 this one’s 31 minutes of midnights – let me know if you try it out!! @Taylor Swift #taylorswift #tsmidnights #swifttok #treadmillstrut ♬ Anti-Hero – Taylor Swift

Are you pumped to try this TikTok treadmill workout too? No need to pause the video and take notes; I broke it down for you below.

Allie Bennett’s Midnights Treadmill Strut (MTS):

“Karma” 2.8 mph
“Anti-Hero” 2.9 mph
“Lavender Haze” 3.0 mph
“Paris” 3.1 mph
“Question…?” 3.2 mph
“Mastermind” 3.3 mph
“The Great War” 7.0 mph (or your chosen running pace)
“Would’ve Could’ve Should’ve” 7.0 mph (or your chosen running pace)
“Vigilante Shit” 3.0 mph
“Bejeweled” 3.0 mph

 

@benntheredonethat i literally can’t stop doing this dance every time this song comes on @mikaelarellano 🫡 #treadmillstrut ♬ Bejeweled – Taylor Swift

Post-treadmill workout thoughts

Overall, I love how versatile this workout is! You can totally customize it to really make it your own. Plus, it’s a great way to take in new music and really focus on the songs. 

Head over to Spotify to check out Allie’s complete playlist or the challenge. If you need more, add the Midnights version of the 100 Ab Challenge to your routine. If you’re looking for more musical motivation, check out this Y2K Workout Playlist!

 

Why The Perfect Tee is a Wardrobe Basics Game Changer

*This piece features my personal opinion on product(s) 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.   

We all need and love our favorite closet basics.

I’m talking about that classic denim jacket you always reach for, the all-time coziest crew neck sweater, the form-fitting, worn-in jeans and, of course, the perfect tee.

I’m a big fan of building my wardrobe around key staples that fit, wear and wash well. Trendy styles come and go, but basics are my bread and butter. 

Last month I went through my clothes and finally parted ways with items that no longer fit – pieces I’ve been holding onto thinking one day I’d be able to shimmy into them again.

My mentality has wholeheartedly shifted since becoming a mom. I believe at my core clothes are made to fit me, not the other way around. Needless to say, purging my old fits felt amazing and left space for new goodies that genuinely fit my body, exactly as they should.

As I rebuilt my line of basics from top to bottom, I was ISO tees that I could wear solo or layer under sweaters and jackets.

That’s when I was introduced to the POPFLEX Perfect Tee – my new favorite basics go-to.     

When The Perfect Tee Arrived

Like many POPFLEX products, the Perfect Tee arrives in a bag made from corn. Its eco-friendly packaging takes 180 days to decompose as opposed to the thousands of years required for plastic bags to break down.

The tee feels insanely soft, featuring a rayon-spandex fabric mix with both bounce and breathability. 

IMO, styles with subtle details get major points, and the centered seam running down the back is a sweet touch. With a ribbed crew neck for an elevated look and fixed double rolled hem sleeve, this tee is a step above your average shirt.

The tee is truly designed to flatter all body types. It features an arch hem with slightly longer side seams. It gives the boxy shape of the shirt an ideal cut, bringing attention toward your midline instead of cutting you off directly at the hips.

Combating standard narrow shirt designs while keeping the female figure in mind, this tee has a tasteful drop shoulder and flowing sleeve that doesn’t cut into your arm. Love that for me!

From the rolled hem and crew neck to overall cut and look of the fabric, this tee’s chic accents make it ideal for brunch, errands, working out (but make it cute) and everything in between.

She’s Perfect to Wear Everywhere and Anywhere

I’ve struggled to find casual tees that are comfy and have a bit of give, but also look polished enough that I feel stylish when out and about. Oh, and shirts that are durable enough for multiple weekly washes without quickly looking worn. Having kids is messy. More days than not I end up covered in everything from yogurt to spit up, cereal flakes and sand.

The Perfect Tee was a perfect find.

 

It’s flattering, extremely versatile, ultra comfy, holds up well in the washer and pairs easily under jackets, vests and sweaters but can also be worn solo. We recently had a warm weather streak here at the beach and it looked adorbs with athletic shorts.

The tee gives a slouchy, effortless vibe and feels like I’m wrapped in a cozy jersey sheet which I’m into because let’s be real: who doesn’t want to feel like they never left the comfort of their bed when pulling together an outfit? You’ll rarely see me sacrificing comfort for being cute, and this tee doesn’t make me choose one or the other.

I’ve worn these tees now for everything from part of my Trunk or Treat costume to my I-just-woke-up-but-wanna-be-semi-put-together look for a coffee run with friends. It kept me comfy during a 5 hour drive home from a friends’ wedding. It also kept me cool while lugging a full cart around Costco. Wherever I’m headed, I reach for these tees on repeat. 

Naturally, I had to give it the sweat session test, which it passed with flying colors. The top breathed well, and while I prefer a slightly tighter fit for exercising so I can keep an eye on my form, all it took was tying a small knot in the front of the shirt to achieve my desired look and feel.

For my girlies who always think through bra color when wearing lighter shade tops, I’m here to confirm that wearing a black bra under the heather grey tee wasn’t an issue. Why was I surprised? The top is so cushy that I anticipated the fabric being more flimsy – even a tad transparent – like many options on the market. But not the perfect tee. She keeps you covered in all the right places.

Since I was quickly crushing on this ultimate basic, I ordered the Perfect Tee Bundle. This includes a black, heather grey and ivory tee at $20 off. When I have staples that I’m wearing multiple times a week, having extras (at a discount) never hurts.   

Gets a BIG thumbs up forArched hem with longer sides is flattering Fabric breathes well Nice weight and has a breezy feelDrop shoulder detail elevates the lookHolds up well in the washer – no pilling or signs of major wear! Runs true to sizeAvailable as a bundle of 3 colors for $20 offPrice is comparable to other durable styles on the marketComes in 8 pretty shades to stockpile your closetComfortable, cozy and chic

 

What I didn’t love about The Perfect TeeIf you prefer a tight fit when working out, you’ll need to tie it up into a crop top (looks v cute this way!)Would love additional colors or a simple pattern option – thin stripes, solid navy blueCuffed sleeves roll slightly, but easy to steam or iron flatWrinkles easily, but takes less than 3 minutes to steam 

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Within the first week of my Perfect Tees arriving, I wore them a total of 5 times.

That’s a record-breaking number even for this gal who loves to mix and match basics. They’re easy to throw on and go, mix up their styling so the look isn’t repetitive and they wash and dry like a dream. Clearly they’ve become a new fave of mine.

Taking me from my workout to errands, the park with my family, dressing up for trick or treating and coffee dates with my girlies, these tees are it. The Perfect Tee is versatile, extremely flattering and available in plenty of colors to build out a basic wardrobe. It’s no wonder it’s called the goldilocks of all tees – it’s truly just right.

Wendy’s Lookbook x POPFLEX: Our first ever design collab!

Hey guys!

I haven’t written about a new POPFLEX collection in a while! Instead of dropping entire collections with some downtime in between, we’ve been launching new designs more regularly (basically every week).

Buuuut something very exciting has been happening behind the scenes! Something we have never done before…

The very first POPFLEX design collab!!

After months of work, I can finally show you! You ready?!

Wendy’s Lookbook x POPFLEX

My friend Wendy (@wendyslookbook !!!) is an ICONIC fashion blogger – she was one of the first ones I ever followed! We met over 10 years ago, back when blogging was just becoming a thing, and umm I totally fangirled when I met her IRL! But it didn’t take long for us to form a genuine friendship.

Fast forward to around a year ago, when I had this idea to dive into transitional fashion. Basically, I wanted to dress you for MORE than just the gym.

Wendy had the perfect eye and style for my vision, and our chats grew naturally into a collaboration! Looking back, the way this collection evolved from fun brainstorm convos to “UM WE’RE DOING THIS” is an experience I’ll never forget.

 

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Fashion-forward activewear to streetwear

Without a doubt, I could not have pulled this off without Wendy’s creativity and eye for intentional design. Every single piece functions as high performance activewear, but doesn’t LOOK like it’s just activewear.

The mission was to embody the hustle and bustle of New York City’s fashion with the comfort and durability of supporting your every movement.

It’s our most fashion-forward collection yet. Are you ready to see?!!?

We must talk about the Kinsley Bomber Jacket

Isn’t it so stunning?!

I love a dramatic statement piece, but make it COZY too?! I love. The Kinsley Bomber is made with super soft faux sherpa with vegan leather trim. The collar is actually removable! It adds an extra layer of warmth, but I’m obsessed with the layered look.

Wendy calls this jacket “the epitome of New York.” She nailed it.

The Kinsley is extra special because it was named after Wendy’s daughter!  It also has Wendy’s “Warrior” tattoo inscribed on the inside lining, as a nod to the journey that made her the mother she is today. Design is so feeling-based. I’m so happy we could bring that to the surface here!

Shop Kinsley Bomber Jacket

 

This top is giving main character in a fairytale

The SoHo Sweetheart Crop Top might be my favorite piece in the collection. Ahh actually wait I take it back – I could say that about everything. Too many favorites!

I feel so drawn to this top because of the way it makes me feel like I’m literally living in a fairytale. The wide sweetheart neckline and princess seams are just so romantic! But it also wears like a basic. It’s perfection.

Shop Soho Sweetheart Crop Top

 

The top that takes you from Pilates to brunch

Meet the On the Go Corset Crop Bra AKA my new weekend go-to. She has the support necessary for a low impact workout without looking like a sports bra at all. I mean…that neckline?! Omg. And I love the adjustable straps because finding a top like this that fits WELL can be such a struggle.

Literally the epitome of fashion and function.

Shop On The Go Corset Crop Top

 

Our fave legging just got a vegan leather makeover

Omg the Crisscross Hourglass Legging is looking SO CHIC. Of course our favorite legging needed an edgy, fashion-forward makeover. The high-rise, V-cut waistband was already insanely flattering, but now with the vegan leather?!

And guess what?! We made these in 3 lengths so you can find the perfect fit. Yay!

Shop Crisscross Hourglass Legging in Vegan Leather

 

Uptown Mockneck Sweatshirt

Omg can you ever have enough layering pieces?! They’re just so necessary for going from gym to out and about…especially if you’re in NYC.

The Uptown Mockneck Sweatshirt is marshmallowy soft and cozy (Cloud Fabric!!!), with fashion-forward details like a sleek mockneck and boxy fit. You know I can’t resist a pleated bishop sleeve (ugh, swoon), but it’s the side slit detail on the collar that is making me fall madly in love with this top.

This comes in two colors! Sand and Black.

Shop Uptown Mockneck Sweatshirt

 

That’s the Wendy’s Lookbook x POPFLEX Collection!

Shop Wendy's Lookbook x POPFLEX

I can’t wait to see you in these! It was truly such an honor to work with not only a fashion icon, but one of my closest friends.

Now I must know – are you loving the marriage of activewear and streetwear?! Tell me your thoughts in the comments!

It’s the 10th anniversary of the Fit Planner! Here’s what’s new for 2023.

Hey guys!

I’ve been making Fit Planners for TEN YEARS?! Wow, I really can’t believe!

@blogilates I’ve been making Fit Planners for 10 YEARS!? Looking at my planners all together, I can vividly remember specific events that helped to build me into who I am today… 2014: As I was recovering from 0rth0rexia and b0dy dysm0rphia, I continued to post workout videos while gaining weight on camera. The terrible comments about my body shredded my confidence into pieces. 2015: Took those body shaming comments and in a video, photoshopped myself to look like what they wanted me to look like. I released “The Perfect Body.” The video went viral was featured on GMA, Today Show, CNN etc. 2016: Got engaged to Sam but apparently no one even knew I had a boyfriend Launched @popflexactive ♬ Storytelling – Adriel

And it all started with me not having one place to track all my fitness goals and my daily normal tasks. Looking at my planners all together, I can vividly remember specific events that happened each year that helped to build me into who I am today…

2014: As I was recovering from an ED and body dysmorphia, I continued to post workout videos while gaining weight on camera. The terrible comments about my body shredded my confidence into pieces.

2015: Took those body shaming comments and in a video, photoshopped myself to look like what they wanted me to look like. I released “The Perfect Body.” The video went viral was featured on GMA, Today Show, CNN etc.

2016: Got engaged to Sam but apparently no one even knew I had a boyfriend Launched POPFLEX! Finally my dreams of becoming a fashion designer were finally coming true…

2017: …until the dreams started fading into the reality of bad manufacturing partners, toxic hires, and a resurgence of more body shaming that led to me completely losing myself. I was ready to end it all.

2018: Started with a panic attack, but 2018 gifted me with Sir George, buying our dream house, and having my dream wedding!

2019: My 90 day journey. It started with a lot of backlash, but it didn’t matter, because I found myself again. I cleared the old and made room for the new.

2020: The Pandemic hit. Shut down our office and began working remotely. In 2020, POPFLEX was REBORN. We figured out most of the problems that almost killed us in 2016-2019. Blogilates launched at Target.

2021: Expanded our team nationally with some of the kindest most talented people ever. Built a work culture that made me happy and inspired me to be a better leader. Began designing more than ever.

2022: I’m flowing. I’m bursting with creativity. I’m full of purpose, passion, and I CANNOT stop. Finally, I feel in alignment, surrounded by good people. I am having so much fun building! We made the INC5000 list (whaaat?!)

Now…2023. What will it hold? In my soul, I know that next year will be a year of exploration and experimentation. Will it work? Who knows. But I’m going to try. Anyway…

This brings us to the 2023 Fit Planner!

There are 2 covers to choose from: Dream Clouds and Night Sky. The iridescent vibes…omg. I love!

Shop 2023 Fit Planner

 

The mission? To create the perfect planner.

We make changes and add new features every year to make it better than the year before. Your feedback is VITAL for this process! Here are some of my favorite features for 2023:

– A cycle tracker
– Weekly meal planning spread (obsessed with this!)
– Goal setting: The planner begins with 2023 vision planning. Then you’ll check in with yourself throughout the year!
– Room to spill ideas, track progress, and track EVERYTHING – workouts, meals, hydration, habits…
– Cute stickers
– Pockets, because duh.

There’s truly nothing like the Fit Planner – that’s what motivated me to start designing these in the first place! Had to solve my own problem

Shop 2023 Fit Planner

Decision time…which cover are you getting?!

I can’t for you to see how beautiful this planner is in person! Oh, and these sell out EVERY YEAR so don’t wait if you want one! These make great gifts too

Leave me your questions and idea for future planners in the comments! Oh, and tell me which cover you got!

A Dietitian’s Favorite Tip to Save Money on Groceries

Groceries are getting so expensive it’s…maddening. Average prices in the US have increased 13 percent (!!!) over the past year.

Planning and shopping for food to feed yourself 7 days a week was already hard enough, and now we get to experience sticker shock every week…if the items we need are even in stock in the first place.

Factor in kids who need 3 meals and 27 snacks every day, and maybe you’re like me, wanting to scream into a pillow every weekend when my husband asks, “So, what do we need from the store this week?”

Is my frustration for grocery shopping coming through?

I can’t blame it all on inflation. The grocery store just isn’t my happy place (except for Trader Joe’s and Costco ). My husband knows this and doesn’t mind making the weekly trip, so he’s usually the one who goes.

However, I am the one who puts the list together and keeps fridge and pantry inventory.

Sometimes it still feels like a lot, but I’ve come up with a pretty good system to make things easier. Over the years I’ve noticed that this strategy isn’t only saving my sanity – it’s saving us money on the weekly grocery bill, too.

Maybe my shopping strategy can help save money on groceries for you, too. 

Weekly menu planning.

Dare I call it a life hack? It sounds so simple that I almost feel silly sharing as if it’s some breakthrough in the world of grocery shopping. But at the same time, it really does feel like a skill.

And it’s a skill that can be especially difficult to form into a habit for busy families. But this is the number one thing that has helped us save money and waste less on groceries.

Plus having our meals planned out saves me from staring into the pantry wondering what I should make every night.

Here’s my method

We keep it super simple. As evidenced by the photo above, there’s no aesthetic “Weekly Menu” board (but you can use one!) I just keep my list in the Notes app on my phone or use a Meal Prep Pad.

We plan to cook two or three nights per week, and eat leftovers two nights per week.

So, our week typically looks like this:

Sunday: Cook
Monday: Leftovers
Tuesday: Cook
Wednesday: Leftovers
Thursday: Cook
Friday: Eat Out
Saturday: No plan

One night is typically a simple “one night” meal. Something like breakfast for dinner, spaghetti, soup and sandwiches, or an “on your own” kind of night.

The other two nights that we cook are larger portions that leave us some leftovers to work with. On Friday, we plan to eat out and we don’t stress much about the rest of the weekend!

Elephant in the room: Leftovers

If you’re grossed out by leftovers, I hear you. But this is still doable! Maybe try something that keeps it’s quality the second day (or tastes even better), like soup or chili. Or, buy rotisserie chicken and use that two different ways. In a big salad and in quesadillas, for example.

Eating leftovers doesn’t have to mean you’re repeating the exact same meal. Just repurpose the components that require the most time and effort.

If you’re not sure where your schedule will take you some weeks, plan for meals that don’t need to be cooked ASAP.

Plan your menu so food won’t be wasted if you don’t use it.

While we’re here – It’s okay for your family’s menu to include frozen pizza or ramen with frozen broccoli. IT’S OKAY.

Have picky eaters in your house? We can work with that too. 

The key here is to include a “safe” food with every meal you make. Offer the other stuff too because exposure is everything. But plan to include something you know they’ll eat with every meal you make – no need to make separate meals!

A little planning will help save money on groceries

This strategy is adaptable for pretty much any situation your family may have. You can plan to cook more or less often. You can start with breakfast or lunch menu planning instead, or add them on once you master dinner.

The beauty of this grocery shopping tip is that you can make it your own! That’s key for sticking to a new habit, right?

Having a plan will help you avoid:

– Buying a cart full of random groceries
– Decision fatigue at meal time
– Wasting groceries
– Blowing your food budget on DoorDash

In the end, the goal is to make feeding your family a little less stressful! What’s your best tip to save money on groceries? Let’s discuss in the comments!

Feeling Gloomy? Try These Tips to Get Ahead of Seasonal Depression

Daylight Savings Time ended for many of us this weekend, which means the sun will be setting an hour earlier. The extra darkness is not only a major wake up call that the seasons are changing, but also a change that triggers some to feel more dreary and sad.

If you feel this mood shift every year around this time, it may be more than just the winter blues. It could actually be a type of seasonal depression, also known as Seasonal Affective Disorder (SAD).

 

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What are the main causes of seasonal depression?

SAD is a kind of depression that’s typically caused by changes in the seasons, most often during the fall and winter when the weather gets colder and the days get shorter. However, for some, this can happen during the spring and summer months — every person is different, but in each case, it has to do with the change of seasons. 

“This is a disorder characterized by feelings of sadness, anxiety and depression around the same time each year,” says Dr. Bethany Cook the author of For What It’s Worth – A Perspective on How to Thrive and Survive Parenting Ages 0 – 2.”

While you’ll want to visit a mental health professional to receive a formal diagnosis, there are some common symptoms that people with SAD usually demonstrate according to Cook: decreased pleasure in activities that usually bring joy, decreased energy levels, sleeping too much, overeating, weight gain, trouble concentrating, feeling hopeless, and suicidal ideation. 

People with SAD typically notice the change in seasons more than others and as a result experience correlated mental health symptoms that can impact overall well being and functioning. 

According to the Anxiety and Depression Association of America (ADAA), SAD affects 15 million adults and is equally common among men and women. 

 

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Treatment option for seasonal depression

There are a handful of ways to manage and cope with seasonal depression that springs up towards the latter part of the year. It’s safe to say there is no “best” treatment option, but a few that different people tend to find helpful. 

Verilux HappyLight 

Light Therapy

Cook suggests light therapy for those who struggle with the lack of sunlight caused by the shift in seasons. 

There are many companies that have light therapy devices created for those with seasonal depression and they can be helpful when you’re in need of some sunlight. They work to mimic outdoor light so you can reap the benefits you’d get from natural light in your home which is perfect for those rainy and snowy days. 

Although light therapy isn’t a cure for SAD, it has been shown to help reduce depressive symptoms, improve sleep cycles, and enhance energy levels. 

Verilux is one of the most popular brands that specialize in these “happy lights” known to help those suffering with SAD and they are available in different styles and price points to suit your needs.

“Light therapy seems to work consistently for many individuals but if it doesn’t work for you keep looking until you find something that does,” says Cook.

Therapy and/or Antidepressants

After you’ve tried light therapy, you may want to go the more traditional route with psychotherapy and/or medication (antidepressants). In therapy, you’ll be able to come up with a list of coping strategies catered to your specific symptoms and work through feelings of sadness with a trained professional like Cook. 

Practice Self-Care

You’ll want to continue your self-care routine into the colder seasons. Some ideas include journaling, bathing with essential oils, and exercising. Stay in touch with how your feeling and provide your body with the TLC it needs when those negative thoughts and feelings start to arise. 

 

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A post shared by Arielle Simone (@leariellesimone)

Holistic Remedies

Interested in more holistic remedies and treatment options? First and foremost, you’ll want to make sure you have enough Vitamin D in your diet. It’s very common for people to become deficient during winter months, due to less exposure to sunlight.

Increasing your intake of Vitamin D-rich foods like salmon and fortified orange juice can maintain healthy vitamin D levels, but you can also take a supplement to ensure you’re getting enough. This can help decrease depressive symptoms and sleep difficulties frequently associated with SAD.

Arielle Simone, a holistic nutritionist and wellness writer, shared some other tips on her Instagram about holistic options you may want to consider:

Add ginger to your diet
Whether that’s a ginger shot or ginger tea, it could increase serotonin levels. Simone recommends adding black pepper and turmeric too, likely to combat inflammation. 

More root vegetables and dark leafy greens
Collard greens, beets, brussels sprouts, etc. These are full of fiber, vitamins, minerals, and antioxidants. Plus, many are seasonally available.

Take supplements
We talked about vitamin D, but other potentially helpful supplements include magnesium (an estimated 50% of Americans don’t get enough, and low intake has been linked with depression), iron (if you’re prone to deficiency) and probiotics (gut health is linked to depression and other mental health issues).

Use herbs
Lavender, chamomile, and bergamot are a few that Simone recommends. 

Add movement
Hot yoga, boxing, or an indoor hot girl walk – whatever makes you feel warm inside and of course, brings you joy.

Final thoughts: Getting ahead of seasonal depression

With all of this said, you’ll want to check in with your treatment team to come up with a plan catered to your specific symptoms and needs — maybe even bring up some of these ideas in session to see how you can best incorporate them. 

Super Easy Sheet Pan Chicken Sausage and Fall Veggies

We love an easy sheet pan meal! This Sheet Pan Chicken Sausage and Fall Veggies recipe is a healthy dinner staple. Only 3 ingredients, one sheet pan and about 20 minutes required!

Jump to Recipe

Looking for a simple, fall-inspired sheet pan recipe with only a few items? You’re in luck! One trip to Trader Joe’s, five minutes of prep and around 20 minutes of roasting yields you a 3-ingredient nutritious dinner the whole family will love.

Hello, Sheet Pan Chicken Sausage and Fall Veggies

This one is definitely going to earn a spot in your family’s meal rotation. Here’s the ingredient lineup!

These 3 ingredients require zero effort and make the easiest and yummiest sheet pan recipe that screams “fall flavors!” Oh, and it’s a super affordable meal clocking in around $4 per serving.

Between the shaved Brussels sprouts, tender squash and sweet apple sausage, this meal is a flavor and texture explosion.

The Brussels kit is a staple in our house this time of year (yes, like many TJ items, it’s seasonal) and contains shredded Brussels, a dressing, shaved parmesan and toasted chopped hazelnuts. It’s meant to be sautéed, but I chose to separate the components and roast the Brussels, use the dressing to coat the veggies, and finish it with a broil to use the included hazelnuts and shaved parmesan.

The result is a veggie-forward super healthy meal with a nice balance of protein, fat and carbs (AKA-your macros). It’s full of fiber and with a nice dose of protein from the chicken sausage.

The flavors are sweet and savory with a hit of salt from the parmesan, and rich toasted hazelnut goodness. It’s amazing how well all of the flavors come together!

Don’t worry if you don’t live near TJ’s!

You can find similar ingredients at basically any grocery store. If you can’t find the Brussels sprouts kit, just use plain Brussels, parmesan cheese and hazelnuts, and whip up a simple lemon garlic vinaigrette (promise it’s easy!) Any shape of butternut squash will work too, just be aware that the roasting time may vary slightly.

Ready to see the recipe?! You won’t believe how easy this is.

PrintSheet Pan Chicken Sausage and Fall Veggies#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 quick and easy 3-ingredient sheet pan meal bursting with fall flavors.Course Appetizer, Side Dish, dinner, lunchKeyword trader joe's, veggie sides, Sheet Pan, Easy Dinner, Healthy Meal, Healthy Dinner, Brussels Sprouts, 3 Ingredient, Easy Lunch, 30 Minute Meal, Quick DinnerPrep Time 5 minutesTotal Time 30 minutesServings 3Ingredients1 Bag Trader Joe's Brussels Sauté Kit1 Bag Trader Joe's Butternut Squash Zig Zags (or any small-cut butternut squash)1 Pkg Sweet Apple Chicken Sausage cut into 1/4" slicesInstructionsHeat your oven to 400°FAdd the Brussels to a large bowl. Remove any hard stems.Add the butternut squash and sliced sausage and toss with the kit's dressing.Coat a sheet pan with cooking spray and spread the mixture in one layer across the pan.Bake for 18 minutes. Remove from oven and sprinkle with the parmesan and hazelnuts. Set the oven to low broil and cook for an additional 4-5 minutes, or until the sausage and pieces of Brussels get crispy and browned.NotesIf you can't find the Brussels Sauté kit, it's okay to use regular Brussels sprouts! You can whip up your own lemon-garlic vinaigrette and still top with Parmesan and hazelnuts to achieve the same flavor. Apple sausage is my favorite flavor for this sheet pan meal, but other flavors could work too!Sheet pan dinners are life!

I love that they require little to no prep – especially this Sheet Pan Chicken Sausage with Fall Veggies! Everything is just ready to dump on a pan and throw in the oven. The end result is a perfectly roasted, hearty, flavorful meal that is sure to earn a spot on your meal rotation.

Looking for more simple Trader Joe’s recipes? Give these Air Fryer Pickle Chicken Bites,  Pumpkin Brownies or Vegan Cream Cheese recipes a try.

What kinds of recipes do you want to see next? Comment below!

A Hack for the $17 Hailey Bieber Skin Glaze Smoothie?!

I can’t believe there’s a smoothie that costs $17. Only in LA right!??

I got it, tried it, and then Sam challenged me to make it.

I got to work on creating my own version of this smoothie literally as soon as we got home from trying the real thing at Erewhon. I didn’t want to risk forgetting what it tasted like! It was actually easier to recreate than I thought.

Here’s my at-home copycat recipe if you want to try making Hailey Bieber’s $17 Skin Glaze Smoothie from Erewhon.

 

@blogilates I can’t believe there’s a smoothie that costs $17. Only in LA right!?? I got it, tried it, and then Sam challenged me to make it. Here’s my at-home copycat recipe if you want to try making Hailey Bieber’s $17 Skin Glaze Smoothie from Erewhon. Smoothie – 1 c almond milk – 1 c frozen strawberries – 1/2 banana – 3 pitted dates – 1/2 avocado – 2 scoops Blogilates collagen with keratin (for skin and hair health) – you can find this at Target right now Blend until smooth Strawberry “glaze” – 1 c strawberries – 2 TBS monk fruit sugar Microwave and stir till it creates a syrupy jam. I think next time I’ll sauté it on a pan to get it a bit drier so it can stick to the sides of the cup better. You’ll need about 2 TBS of coconut cream and 2 TBS of glaze to decorate the cup. Changes and reasons: I omitted the sea moss because c’mon. Where does one even find sea moss!? I wanted to make this recipe more accessible. I also took out the maple syrup and stevia to make it a little less sweet. The banana and dates are plenty sweet already. I seriously love how creative Erewhon got with this smoothie. I don’t love the price tag but I like that it inspired me to try new combinations. Try it and let me know what you think! Cassey #erewhon #haileybiebersmoothie #skinsmoothie #collagendrink ♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

My version of the Hailey Bieber Smoothie

Some things I changed in my version:

I omitted the sea moss because c’mon. Where does one even find sea moss!? I wanted to make this recipe more accessible. I also took out the maple syrup and stevia to make it a little less sweet. The banana and dates are plenty sweet already.

And of course I also used Beauty Collagen Peptides with Keratin! This can be optional, but I love that it adds some extra protein and other nutrients to support hair and skin health.

I seriously love how creative Erewhon got with this smoothie. I don’t love the price tag but I like that it inspired me to try new combinations.

PrintSkin Glaze Smoothie Hack#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; }Sam challenged me to make my own version of Hailey Bieber's Skin Glaze Smoothie from Erewhon. Prep Time 10 minutesTotal Time 8 minutesIngredientsSmoothie1 cup almond milk1 cup frozen strawberries1/2 banana3 dates, pitted1/2 avocado2 scoops Blogilates Beauty CollagenStrawberry "Glaze" 1 cup strawberries2 tbsp monk fruit sugarCoconut Cream Drizzle2-4 tbsp coconut cream, chilledInstructions1. Add smoothie ingredients to a blender and blend until smooth. Set aside while you make the strawberry glaze. 2. Strawberry glaze! Combine strawberries and monk fruit sweetener (or sweetener of choice) in a microwave-safe bowl and microwave in 30 second increments until it creates a syrupy jam. Mash it up a bit with a fork to create a glaze-like texture.3. Pour your strawberry glaze through a strainer to remove the chunks4. Grab your glass or jar! This is the fun part. Using a long spoon, coat the inside of your glass with strawberry glaze and chilled coconut cream. Pour a little in the bottom too! 5. Pour in your smoothie, take a pic (it's so pretty omg), and ENJOY!

Let me know if you try this hack for the Hailey Bieber Skin Glaze Smoothie! I must know what you think! You should also check out this Coconut Matcha Cloud Smoothie, which is a spin on another popular Erewhon smoothie!

What other foods and drinks should I try to “Cassify”?!

 

Can You Become Friends With Your Therapist?

As someone who has been in therapy for over 6 years, there’s no denying that the bond formed with a therapist is unique.

This individual knows more about you than anyone else so there’s an added element of trust and safety. With that said, I’ve definitely had instances where I wondered whether or not I was in therapy because I wanted to work on myself or was fond of the rapport that had been established.

In my case, I realized I didn’t really want to be friends with my therapist. I was comfortable with the emotional validation and support from her that I didn’t receive from others in my immediate circle. Now, I’m super open in therapy so I brought this to her attention at the time and she said it made sense considering my trauma history and current relationships.

This issue went away on its own because I was forced to stop seeing her for other reasons. While it was difficult, I think it was beneficial for me because otherwise I’m not sure how long I would have stayed with her. It’s worth noting I do feel she definitely would have taken considerable action to create more of a “working distance” in our therapeutic relationship so it was healthy and helpful. 

My experience in therapy led me to wonder whether other people might only be staying in therapy because they feel like they’ve become friends with their therapist, or because they’ve developed an unhealthy dependence.

Although I’ve been in therapy for years and consider myself a mental health advocate, I’m not a therapist so I can’t speak on this matter with certainty. To understand this concept more, I spoke with Melani Afshar, Psy. D, and owner of FemmeDeBloom, and she shared some insights on why a therapeutic relationship might start to feel more like a friendship and what you can do about it. 

@dr.tthetherapist For these reasons, & more, it’s against our code of ethics. #psychologist #tiktoktherapist #therapytiktok #therapytok #mentalhealth #boundaries #fyp ♬ original sound – Dr. T – Psychologist

 

You Can’t Become Friends With Your Therapist

I can definitely attest to the importance of having a strong bond with your therapist. From my experience, when I had a close connection with my therapist, that’s when the most progress was made and I was able to heal in a meaningful way. 

“A person continuing in therapy is definitely dependent on a strong and positive therapeutic relationship,” says Afshar. “It is always important for a client to feel connected with their therapist as it promotes healing and safety.” 

However, this positive therapeutic relationship can sometimes be misunderstood by either one or both parties and lead to more of a friendship.

u ever get excited for therapy because you know you have good gossip for your therapist like just wait til u hear what they did Hannah! just wait!!

— ellie schnitt (@holy_schnitt) September 22, 2020

What You Might Notice In Session

If you feel your sessions are starting to feel more like personal gossip meetings and catching up with an old friend, then you might want to bring this up to your therapist. 

“It may look like a therapist asking a client for advice or for inserting themselves excessively in sessions, rather than focusing on the client,” she says. “It could also be happening if the conversation in every session is very surface-level and does not address the client’s goals or focus on the client’s progress.”

 

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Your Therapist is Responsible for Boundaries

However, when you start feeling like you want to become friends with your therapist, that’s most likely due to the practitioner’s lack of professional boundaries. 

“It is the therapist’s responsibility as a health care provider to maintain ethical boundaries to protect the client,” says Afshar.

In therapy, the main focus is on the client and their needs. It’s not a reciprocal relationship like a friendship is.

In some instances, if a therapist over shares about their personal life, it can blur the line between a therapeutic relationship and a friendship making it hard for patients to separate the two.  

“These professional boundaries can often be compromised when a therapist is taking on too many clients or if they lack their own sufficient social support system.” 

It’s important to understand that you (as a client) can’t control how your therapist sets and maintains boundaries. Ethically, they are aware that becoming friends isn’t possible. The attachment is not your fault.

What You Can Do

One of the great parts about therapy is that it’s typically a safe space to bring up concerns like this.

Afshar encourages patients to do this if they feel comfortable because sometimes that’s the easiest way to let your therapist know something isn’t working for you. At the end of the day, you are paying them to help you heal and provide objective information. If they aren’t doing that, then what’s the point? 

“You have every right to terminate therapy and look for another therapist,” she says. “Sometimes it can take some time to find the right one for you, so don’t be afraid to shop around!”

 

The Blogilates November 2022 Workout Calendar!

Hey guys!

Sooo it’s time to start planning and prepping for the holidays. Can you believe it?! I have a busy few weeks ahead so I know it’s all going to sneak up on me. I should probably start thinking about shopping but…we’ll see!

My motivation lately has been on another level – I think because a lot of projects I’ve put a TON of time and focus into with the team are finally coming to life (like the 2023 Fit Planner!) but ALSO because sooo many amazing things are in the works

You know I love to hit the ground running, and that’s translated into more motivation and consistency with LITERALLY running. I’m putting in almost 25 miles per week now, and it feels amazing! TBH though, I totally owe some credit for the motivation boost to Taylor Swift because I’ve been playing ‘Midnights’ on repeat and it has me alllll in my feels. Did you see I even recreated the 100 Ab Challenge with a ‘Midnights’ aesthetic?!

Anyways, I have a little motivation boost for YOU, too: The November Workout Calendar!!! 

YAY!!

Download JPEG

How To Follow The November Workout Calendar

Check the Blogilates YouTube playlists to find all of the videos you need for this month’s calendar!!

OR you can download the BODY By Blogilates app if you don’t already have it! Seriously, it will make your life so much easier when you follow this calendar. 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 November 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.

REMEMBER! If you download the BODY By Blogilates app (on Apple or Android devices), you’ll have the calendar and workout videos in one place! Omg can we also talk about how motivating that “workout complete” check mark is?!

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.

Have you started holiday shopping yet?! 

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