Cassey Ho's Blog, page 45
July 30, 2022
The Blogilates August 2022 Workout Calendar!
Hey guys!
How has your summer been?! Sam and I are getting ready to head home from vacay and I’m feeling so refreshed! It sounds weird to say that we don’t get to enjoy a lot of time together since we work and live together, bust most days, we’re primarily business partners. It was so nice to step back from work a little and relax!
I’m also wrapping up my 30:300 challenge soon! I felt a different kind of energy doing my workouts on vacation (prob because of the view omg), but I’m finally feeling connected to my body again.
I’m not sure what I’ll conquer once this challenge is over, but I’m going to start with the August Workout Calendar!!
Ready to check it out?!
How To Follow The August Workout Calendar
Check the Blogilates YouTube playlists to find all of the videos you need for this month’s calendar!!
If you don’t have the BODY By Blogilates app yet, GET 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 August 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.
How are you feeling? What are you working on?!
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July 29, 2022
Should You Wear Underwear to Work Out…or Go Commando?
We’re going there today — and yes, we mean…down there. We’re answering the age-old question: do you go commando or not go commando when you work out?
As hip-hugging leggings have replaced old Sofee shorts and camp T-shirts, the commando crew has grown — bragging about comfort, the protection against panty lines, freer movements and less laundry. But, while the move towards less layers has grown, there’s still resistance to skipping past your underwear drawer before sweat sessions.
And that resistance may stem from the fact that many women growing up were taught that going sans underwear was “dirty,” or put you in the promiscuous camp (god forbid!). Beyond outdated stigmas that women’s private parts are somehow shameful, many of us grew up buying into the notion that going commando could cause infection or let (completely normal!) odors loose.
So, with all of this in mind, we’re asking the question: is working out without underwear sanitary, hygienic and safe?
We asked an expert and did some digging to find out all the answers (you’re welcome).
The Case for CommandoView this post on Instagram
A post shared by JIV ATHLETICS (@jiv_athletics)
First things first: working out sans underwear is indeed safe and doesn’t pose serious health risks — if you follow a few key guidelines.
“Wearing undies under leggings or yoga pants is up to personal preference,” confirms Dr. Alyssa Dweck, MS, MD, a practicing gynecologist in New York.
Women who work out commando may even experience improved flexibility and comfort during sweat sessions, according to Dr. Dweck. Comfort level in your clothing can contribute to better performance, so the aforementioned commando crew was not wrong.
What to Know Before You Join the Commando CrewWhile skipping out on your skivvies is merely up to personal preference, Dr. Dweck recommends keeping a few important things in mind to ensure safety:
– Materials matter. Some pants made of synthetic or scratchy materials can cause irritation and chafing, as can heavy-seamed, camel-toe-inducing or zippered garments. So, while those patterned yoga pants may look fun for your next hot girl walk, take a close look at the fabric list before you don them down the street. Bonus if you find seamless pants with built-in panties or liners with special antibacterial fabric that can absorb extra sweat!
– Tight isn’t always right. An ultra-tight fit might make for a cute gym selfie, but sporting tight elastic seams in the groin area without the barrier of underwear might chafe the skin, leading to irritation or even abrasion, according to Dr. Dweck. Before hitting the racks, take a peek at your workout wardrobe and determine which bottoms are more comfortable and commando-conducive.
– One-time use. While we love to save up for laundry day, if your nether regions are in direct contact with your pants, your gear is collecting bacteria quicker. Rewearing those sweaty pants is like rewearing your last pair of underwear. As soon as you’re done working out, make sure your leggings hit the hamper.
Photo: Parade
Our Panty PicksIf you’re opting to keep your extra layer while you hit the weight room or pick up the pace on the treadmill, keep materials in mind. Dr. Dweck recommends picking a pair with a cotton crotch for optimal comfort and aeration over pairs crafted with stretchy spandex, silk or lace. If your skin is sensitive, undies with technical moisture-wicking material in the crotch should be considered too.
Fit is also key.
“Tight thongs, chafing elastic seams and synthetic materials might cause discomfort, irritation or a rash for those who have sensitive skin,” notes Dr. Dweck. So make sure you’re checking those size charts (spoiler alert: not all activewear follows the same size guidelines).
As you fill your digital shopping cart, here are a few of our favorite pairs to pack in your gym bag:
Girlfriend Collective Sport Brief : Made with 80% recycled plastic bottles and with a moisture-wicking COOLMAX® liner at the gusset (the panel on underwear!), these classic-rise briefs are designed to stay put while you work out. Parade Sport+ Thong : This quick-drying, barely-there pair’s organic cotton lining hugs your body, so the thong moves with you during your sweat session. Bombas Women’s Active No Show Thong : Bombas may be known for socks, but trust us: these sleek, panty line-proof undies are where it’s at. JIV Athletics Cameltoe Proof High Rise Thong : Founded by a mother-daughter duo, these eco-conscious and breathable skivvies wick moisture and come with a patented insert that keeps your privates…well, private. Thinx Sport Period Underwear : For that time of the month, pick up these panties. With an exercise-ready fit, Thinx’ underwear offers medium absorbency so you can workout without fearing any leaking.
*This post may contain referral links for products we love, and all opinions are our own. Blogilates.com earns a small commission from these links, at no additional cost to you.
To Bare It All or Keep It Under Wraps?At the end of the day, going commando or layering up during your workout is all up to personal preference and comfort levels.
And, regardless if you are going bare beneath your bottoms or not, keeping it clean is key.
“It is generally recommended to get out of wet and damp workout clothes as soon as you’re able to since yeast and bacteria thrive in warm, moist environments and may predispose you to infections or irritation,” Dr. Dweck says.
Commando or not, once you’ve wrapped your sweat session, be sure you are hitting the shower to clean off any lingering sweat in either your leggings or undies.
So, which camp are you in – the commando crew or the pantied-up pack? Let us know in the comments.
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Girlfriend Collective Sport Brief $ 18
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Bombas Active No Show Thong $ 18
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Parade Sweat-Wicking Workout Thong $ 13
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JIV Athletics Cameltoe Proof High Rise Thong $ 34
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Thinx Sport Underwear $ 35
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We Tried BeReal – Here’s What We Thought of this Anti-Instagram
I have to be honest: I’m tired of social media. Instagram, Twitter, Facebook, all of it! I think we’re all stocked on algorithm-driven timelines, so I’m never too excited when a new app joins the herd. That feeling was the same when I heard about BeReal, a supposed anti-Instagram that’s spreading like crazy.
Over 20 million people have downloaded it so far, with hundreds of thousands joining in a day’s time. I was skeptical of the hype, so I asked my fellow Blogiwriters to test it with me. But before I get into their reviews, here’s how BeReal works.
What is BeReal?BeReal is a French app that dropped in 2020. The app only lets users post once a day, preferably during a 2-minute window that comes at a random time. If you post late, the app tells everyone just how late you were. There are no filters, there’s no algorithm, and each post shows the view from your front and back camera, leaving little room to hide. Also, and this is the kicker, you can’t see your friends’ posts until yours is up, too. Yeah, it’s very different.
Now that you know the gist, here’s our team’s take on whether BeReal is really worth it.
Cassey (@blogilates), Rating: 6/10
The fact that you only have to post once a day makes the anticipation exciting, almost like a game! On the other hand, everyone’s hopping on at the same time, so sometimes I miss my 2 min window because the app is crashing. The front and back cam situation is scary and makes it tough to get a good angle on BOTH sides (which is the point). It’s fun to do with friends, but I think they need to gamify it and give you more points for how quickly you post, and then decrease points for late posts! Now that’s the realest!
Jen-Ai (@jen.ai), Rating: 8/10
I feel the realest on BeReal. I love that it hits you at random times, and there are definitely moments when I’m like, “Wow, this would be a great BeReal moment,” but like life, you can’t control it. Social media has become so curated, and as someone who is a “one-sided” social media user (it takes me a lot to even like someone else’s post), I love BeReal. It’s quick, easy, and you feel comfortable in your own realness because everyone is showing that version of themselves.
Also, maybe this is kind of weird, but I love seeing the other parts of people’s lives that don’t make it infeed. Their taste in interior design, what they really do at 8 p.m. on a Thursday—it’s enlightening… or creepy? You decide. One thing that has actually creeped me out is that you can see people’s EXACT locations if they let you. I don’t love that, and the fact that there are like zero settings in their app is confusing.
Jennifer (@jenjohnson6120), Rating: 2/10
BeReal, I wanted to like you, but you wronged me the moment you took that front-facing photo without asking, and you only asked me to BeReal when I was asleep. This app made me realize that I’m more of a consumer than a creator of personal content, and sparked some probably overdue inner self-reflection as to WHY?
This could be because sharing photos of myself is outside my comfort zone. I really struggle with perfectionism, and the dual camera shot made me feel not in control of the image I’d be sharing. But let’s rewind. I used to be in a work environment where 2-3 days out of the week, I was in a fit room with co-workers who would stand in front of a mirror in their underwear and pick themselves apart.
These women were beautiful, successful, and seemed to “have it all.” I thought, “If she looks like that, and is saying such horrible things about her body, I shouldn’t feel so great about myself.” I experienced this every week over the course of 10 years and it did a number on my psyche and self-confidence when it comes to body image. So, while I didn’t like this app experience, I do have gratitude for it causing me to realize that I have some internal work to do to heal and move forward.
Kristen (@k.klochko)
At first, I thought, “This is stressful!” because I’m not always ready for it. I didn’t even think that was a weird thought process because social media is so focused on being curated with peak-life moments. Now, I think it’s funny! Being in east coast time, sometimes I miss the posting window because I’m already asleep. However, the moments I do post in the window are hilarious. Seeing a snapshot of your friends and what they’re doing at the same exact moment is the fun of it. It makes the day-to-day feel celebrated.
Overall, I think this could create a shift in social media and our mindset of life as a whole. Let’s not live for the Instagrammable moments, but the in-between times when we’re working, hanging out with friends, doing laundry, etc. That might be too much pressure on one app… I guess we’ll see.
Brittney (@brittirw), Rating 10/10
I am really enjoying BeReal! As someone who spends my days planning social media feeds, it’s fun and refreshing to see an uncurated glimpse into everyone’s sometimes goofy lives. I feel like I’m getting to know everyone better, and I enjoy the challenge of taking a picture in 2 minutes—even though the notifications come at the most random times, like when you’re showering or taking out the trash. It’s also funny knowing we’re all struggling to figure out the app together. Like, “Did so-and-so have to post a bad selfie because they were running out of time?” ME TOO.
Maybe a con, but should I feel stressed when the notification comes right after I’ve finished doing something interesting? I go back and forth between being in love with the realness, but feeling the pressure to curate life like on Instagram. I do feel like BeReal exposes how truly repetitive each weekday can be as an adult who works from home. If it’s 8 a.m. – 7 p.m., I’m at my computer. If it’s after, I’m either eating dinner or sitting on my spot on the couch. Should I try to be more interesting? NO! That’s the realness of it. Welcome to my routine life friends 
It’s been fun seeing an “unfiltered” snapshot of everyone’s day. The rushed blurry selfies, the dead grass in the yard (ok, that was mine), and everyone’s WFH setup. It feels like a behind-the-scenes perspective. However, I find myself struggling with the “realness” of my own posts. For example, trying to aim my back camera at the ceiling so no one has to see my messy living room, or feeling tempted to post “late” when I know I’ll be doing something more interesting.
Turns out years of conditioning on very filtered platforms will take some time to work out. But overall, I like BeReal more than I expected! I truly have no room for more social media in my life, but this feels a little different and less time-consuming than the others.
Kennedy (@kennedy4real), Rating: 8/10
Like I said up top, I’ve never been a big social girl. I hoped things would be different with BeReal, but the same insecurities I feel on Insta followed me here. I found myself constantly worrying that the BeReal would come when I was doing something boring (which it usually did). What made matters worse was seeing my friends out “living life” while I was rewatching Bridgerton. At least on Insta, I could explain away people’s outings as pre-planned posts, but seeing an old college friend at the beach or gym every time I was home was pretty demoralizing.
When I was out and about, I was desperately checking for the BeReal notification. I wanted to share something that said, “Look, I have a life! I promise!” That only happened once, and grabbing takeout wasn’t exactly the glorious moment I hoped for. These anxieties probably say more about my image issues and need to impress others—2 things I could argue were caused by social media in the first place—than they do about the app.
It’s still only been a few weeks, so maybe BeReal will help me work through these issues. Maybe I’ll get honest enough to post 4 hours late with the caption, “Sorry, but you guys didn’t need to see me watch Succession,” like a friend did recently. At first, I thought she was ignoring the point of the app, but then I realized that being truthful about why you chose to post late also fits the assignment. Real is a candid photo fresh out of the shower, but it can also be admitting when you want to show off or are insecure about where you are in life.
I’m in my early 20s, so I’m doing a lot of work to find the real me online and IRL, and while I doubt I’ll be able to quit Instagram for good, at least BeReal can remind me that there’s another way to stay connected without staying camera-ready.
July 26, 2022
The Problem With Clean Eating
View this post on Instagram
A post shared by Blogilates.com (@blogilatesdotcom)
Recently, I created a reel for @blogilatesdotcom about things that we’re told are normal or healthy but are actually highly influenced by diet culture. The list included things like using smaller clothes as motivation, crash dieting for events, detoxing and… clean eating.
ICYMI, it was also my debut into the world of dancing on social media and it was just as cringe as it was entertaining.
Anyways, that video sparked quite a bit of conversation in the comments about clean eating.
I’m not trying to put anyone who commented on blast – I actually welcome these questions and conversations (as long as everyone is kind, respectful and open to learning).
I wanted to put all of my thoughts about the problem with clean eating in one place, with sources and data to back those thoughts up. I’m not one to get on my RD high horse and yell at people to listen to me just because I have a million years of education (at least it felt like a million) and some letters behind my name. Sources are everything. So here we go.
There’s no official definition for clean eating. That’s part of the problem.
Generally, the goal is to eat whole foods (ideally organic and in season), and to limit processed foods, added sugar, salt, and certain types of fat. Clean eating guides typically recommend looking for short ingredient lists and avoiding certain ingredients altogether (like preservatives).
We can all agree that this looks great on the surface, right? Eat the most nutritious food, and avoid the processed foods, chemicals, and sugar. Logically, this seems ideal.
There was a time when I believed this too. In college, I shared the clean eating Pinterest graphics like that one about being fast, cheap, easy, or fake, and saved boards of clean eating recipes. But looking back, the diet culture written between the lines is so obvious. So let’s dig deeper.
Clean eating labels foods as “good” and “bad”
Who’s deciding which foods are “clean” vs. which ones are…”dirty?”
And before you tell me this isn’t a problem because some foods are healthier than others, the fact is that it’s just not that black and white. Food isn’t good and bad, healthy and unhealthy. There’s a lot more to our food choices than nutrition content. Food is also cultural, social, and emotional. Things like convenience and cost matter.
Labeling ignores these factors and puts unnecessary shame on food AND the people who eat the “bad” food.
Healthy or diet culture?
There is no “official” definition to diet culture, but if you search through articles written by dietitians and other health professionals, they all say something similar. Diet culture:
1. Values body size and appearance over physical and psychological health
2. Encourages food rules
3. Normalizes labeling food as good or bad
A survey of 118 participants from 5 different countries was conducted to better understand the term “diet culture,” and guess what? The theme was the same. It found that most participants identified diet culture as a moral hierarchy on bodies and food, social pressures about food, and guilt around eating certain foods.
Clean eating has become another diet.I said it. Don’t come for me.
As you get further into clean eating (and that isn’t hard to do, thanks to countless unqualified wellness accounts pushing bad advice), the rules become more strict. The message also becomes more about guilt and shame.
“Eat clean and only buy foods with ingredients you can pronounce. Oh, and btw sugar will kill you, oils will kill you, and chemicals will kill you. High fructose corn syrup? Go ahead and dig yourself a grave. While we’re at it, gluten is bad and so is artificial sugar.”
Cue the picture of perfect abs to accompany these claims, even though clean eating supposedly “isn’t about weight.”
Is it always that extreme? Of course not. The point is that on the surface, clean eating seems to be about health. But thanks to the rules, guilt, and fear used to “motivate” someone to eat clean, it’s easy to fall into something that isn’t healthy at all.
Re: the Instagram comment above: “as long as it’s not obsessively strict.”
We could say that about a lot of diets, right? It’s not just my opinion that the trend to ‘eat clean’ IS often strict and DOES often lead to disordered eating habits. There are resources all over the National Eating Disorders Association (NEDA) website, including this fact sheet discussing exactly that.
Although clean eating isn’t recognized as a DSM-5 diagnosis (AKA an official eating disorder), NEDA is clear about the restrictive nature of clean eating and it’s progression to orthorexia – a fixation on “clean” eating.
Here’s what orthorexia looks like:
– Cutting out food groups
– Compulsively checking food labels
– Fixation and/or fear of certain ingredients
– Refusing to eat anything not deemed as “clean” or “healthy”
– Stress when accepted foods aren’t available
– Obsession with what others are eating
– Avoiding social situations based on food options
This isn’t healthy, no matter how clean your diet is. It takes a toll on your mental health and over time, could lead to malnutrition.
Another common experience with clean eating is developing a binge eating habit, where someone will eat “clean” most of the time, and then give into cravings and binge on “bad” foods.
Now let’s consider the constant exposure of clean eating rhetoric to pre-teens and teens on social media.
If it weren’t for social media, would clean eating even be trendy? It’s concerning for this age group, because they’re already so vulnerable to body image issues and dieting.
Should we have rules around food?
I thought this comment was so interesting because of course we’re all familiar with food rules, like:
– Control your portions
– Limit sugar
– Don’t give into cravings
– Don’t drink your calories
– Avoid processed foods
I’ll admit I’ve counseled people to follow every one of these at some point in my career as an RD (in my hospital days). But are rules and control really the answer? DO we need to be following these rules to be healthy?
We can’t ignore what these rules do to our relationship with food, and how THAT affects our health in the long run. After years of learning and experience seeing how this plays out firsthand, I say there’s a better way.
Let’s focus on nourishment insteadShould we be mindful about what we eat? Absolutely. But studies have shown again and again that restriction does more harm than good.
Let’s flip the script and focus on how we can add nutrition to our diet, instead of restricting what we “shouldn’t” be eating. Add greens to your sandwich. Toss some hemp seeds and berries on your waffles. Snack on a few almonds with your favorite chocolate. Load that taco with veggies, avocado AND cheese if that’s what you love.
Not only is it a lot more fun to be creative with food this way, but you’ll discover that you can eat healthy without being at war with yourself.
July 25, 2022
The Real Reasons You’re Not Feeling Motivated
Hey guys!
Motivation has not been easy for me lately. After I completed my 90 Day Journey to Muscle, I was just speeding through my workouts or skipping them altogether. Really this isn’t surprising at all for me. At this point in my life I know my personality pretty well, and I know that I feel bored and unsatisfied if I don’t have some kind of challenge ahead of me.
When I posted about this on my IG and Tiktok, a lot of people called it “disordered.” But is it though? I agree that feeling like I can always do more or push harder is a blessing and a curse (I wouldn’t be here if I wasn’t this way!), I wouldn’t call it harmful.
So this got me thinking about motivation. What exactly is the key to firing up motivation and then more importantly, how do we keep that fire going? Is it different for all of us?
Another thing – I hate that not feeling motivated is so often deemed as failure. I’ve never believed that struggling to stick with “it” is all due to laziness or lack of willpower. I’ve always felt it had to be something deeper. But what exactly?
Obviously we’re not getting TOO too deep here, but you know I can’t resist some science. After reading, see if what you’ve learned about motivation changes the way you think about your goals and how you will approach them.
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Mindset is major
The advice I always see about motivation is like “mind over matter.” “Just train your brain.” But how?!
How you complete any given task depends on how you think about that task. Let’s use working out as an example.
When you wake up and get ready to workout, there are two ways you might think about getting it done:
Ugh, I don’t feel like working out, but it’s part of my plan so I have to. Let’s get this over with.My body feels strong today, and I get to workout. I know I’m going to feel even better when I’m done, and I’ll be one step closer to my goal.Can’t you just feel how the vibe for the workout changes when you read those two thoughts?! According to psychologists, the thing that kills motivation is resistance. And the key to feeling more motivated is overcoming 3 types of resistance:
1. “I have to”Have you ever noticed that doing something is often less exciting as soon as it becomes an obligation? Good news – you don’t have to settle here and fight that feeling! Make a point to catch yourself in these moments and find ways to change your thinking to “I get to.”
I get to workout. I get to prep these veggies for lunch all week. I get to go to work.
Some tasks are easier to view as opportunities than others. I totally get it! But think of this as a practice, and this way of thinking will start to feel more natural over time.
2. Your valuesIf the task doesn’t exactly align with your values, of course you’re going to feel some resistance! Even things that don’t bother you in a big way can chip away at your motivation over time.
An example – Taking time to workout is making you feel guilty because you’re not spending time with your family. Even if you know exercise is self-care and it’s only an hour, etc. …leaving your kids at home, letting them have more screen time, or doing whatever you do to squeeze that time in isn’t fully aligning with your values. Over time, your motivation wanes. So what do you do?
According to the same psychologists, you change the task or add more value to that task. Maybe you choose to workout early in the morning when the kids are still asleep. Maybe you quit setting exercise goals for physical reasons, and focus on how exercise is good for your mental health and therefore helps you stay more present as a parent.
3. “I can’t.”Sometimes you’re not feeling motivated because you’re scared to fail. We’ve all been there, right?! I definitely have, so many times.
This feeling is powerful and difficult to push through. But it’s possible and like the other pieces of this puzzle, it’s a practice. You have to remind yourself constantly that any effort you put into your goal makes you better, even if you fail.
Fall 9 times, get up 10, right?!
But is mindset always enough? Getting more sciency…
Ready to dig a little deeper with me? This stuff is so cool!
So dopamine is a chemical messenger that communicates between nerve cells and the brain. The scientific term that you’ve probably heard is neurotransmitter. These chemicals are suuuuuper important for mental health and a ton of other things. But we’re talking about motivation today and guess what? Dopamine is a big part of the motivation puzzle.
Dopamine is part of the brain’s reward center, and makes us feel good in response to certain actions or experiences. Our brains remember that “feel good” reward, which motivates us to do more.
So, more dopamine = more likely to feel motivated.I even read about one study where piles of food were placed behind a wall that rats needed to climb in order to get to it. Can you guess which rats were less willing to climb the wall for food? The ones with lower dopamine levels!
Cool, right? But wait. It gets even more interesting. The brain is pretty complicated right? So of course it can’t be this simple!
Dopamine also targets different areas of the brain.Another study I read actually analyzed the brain patterns of people classified as “go getters” vs. people who were “slackers.” What did they find? The “go getters” had higher dopamine levels in the reward/motivation parts of the brain. But the “slackers” had higher levels of dopamine in the emotion/risk areas of the brain!
So let’s circle back to the mindset part of this post. Specifically the “I’m afraid to fail” part that overshadows motivation.
I think this is a perfect example of why there’s no one size fits all approach to any of this stuff. If you’re someone who has more dopamine in your emotion/risk area of the brain, it’s going to be a lot harder to get past the “I can’t” barrier. Right?!
So the takeaway here isn’t to immediately assume your brain chemicals are messed up so you’ll never feel motivated. NO. Not the point.
The point is:
More proof that lack of motivation isn’t something to be shamed.To know what could be going on in your brain, as proof that you have to get to know yourself to make change. You can’t compare yourself to me or anyone else! You have to change your approach to fit YOU.And of course you should reach out your health professional if you need more guidance or advice for ANY of this!
Motivation isn’t the same as willpower!
Can you feel super motivated but still struggle to get things done?
YES.
Motivation and willpower seem to be used interchangeably, especially in the fitness world. But they are not the same thing.
Motivation = wanting to get the thing done.
Willpower = executing the thing.
Here’s where this gets super interesting. There has been some research that shows we only have so much willpower each day. It literally runs out at some point, exhausting your ability to go from motivation to action. How do you know this is happening? Decision fatigue.
Ughhh I did NOT know this was a thing until I started looking more into motivation and I can’t even believe how many times I have dealt with decision fatigue and assumed I just wasn’t feeling motivated. But actually, I was just drained.
Of course this is one of those things that will vary from person to person. But paying attention to how your willpower changes throughout the day and how soon decision fatigue starts to creep in could be life changing. If you pay attention, you can prioritize your day to be the most productive and set a routine.
This is also a good reminder that you have to be realistic with your goals. You (literally) can’t take on too much! So before you take on your next challenge, make sure you have the space. Decide what is most important to you and get rid of anything unnecessary weighing on you.
If you weren’t feeling motivated, hopefully this helps!
The truth is, I’ve been feeling like the vibe of 2022 has been a little different for all of us. It’s not shocking at all that we’re all a little tired after the past few years, right? If you’re feeling like it’s harder than ever to find motivation, I feel you.
Hopefully we can use this time to dig deep within ourselves and find what we really need! Even if it’s not fitness related, if you weren’t feeling motivated before to do something productive for yourself, hopefully you are now.
July 19, 2022
Is the BBL already over?
We’ve all heard the phrase “practice makes perfect,” but when it comes to getting the body of our dreams, we could tweak that saying to surgery makes perfect… for social media, where the BBL (aka Brazilian butt lift) has been queen supreme for years. On TikTok, #BBL has over 5.5 billion views for before-and-after posts, pre-op routines, and even some horror stories. And while I stan slim + thick as much as any other body type, the girls are going crazy for it just as it might be falling out of favor in the mainstream.
What is a BBL?The Brazilian butt lift was created by a Brazilian doctor (shocker) named Ivo Pitanguy in the 1960s as a For an average price of $5,000 in the US, surgeons liposuction fat from a plump part of the body like the stomach or lower back, then transplant it into the butt. Granted, up to 50% of the transferred fat dies off since it’s tough for cells to survive the harsh extraction process (and if you’ve ever seen one of Dr. Miami’s clips, you know it is very harsh.)
In all, it takes 3-4 hours to complete, but the healing period is much longer. Patients are asked to not sit or lie on their behind for at least 2-4 weeks to ensure proper blood flow, must wear a corset-like compression garment (aka a “faja”) for up to 3 months, and need to undergo weeks of painful massages to promote faster healing and lymphatic drainage.
@marlynzaragozaI’m in so much pain but I’m so happy with my shape
I’m still very swollen & if plastic surgery ain’t for u that’s ok its for me #bbl
♬ SHOTS x HEADS WILL ROLL – Jaden
Why is it so popular?
If you asked us this question in 2002, we’d have no idea. A big butt was the last thing you wanted back then, which that “fat a*s” scene in Mean Girls made very clear. So did Crossroads and every other movie where hot was synonymous with a size 2. In the mainstream, curves were simply out of style circa Y2K. Of course, the Y2K look was out of style in 1980, because with every generation, there’s a new fad for the most coveted body type. 1920s boy body, 1950s hourglass, 2010 thigh gap. (Cassey has an amazing visual of the trend shifts here.) At the end of the day, our bodies go in and out of style just like hair scrunchies (which are totally back, by the way), and it’s usually a celeb signaling the aesthetic shift. Ours this time around? Just millennials’ favorite internet breaker: Kim Kardashian.
Her infamous ass on a pedestal image dropped in 2014, and the next year, someone underwent a backside nip or tuck every 30 minutes. The American Society of Plastic Surgeons dubbed 2015 “the year of the rear,” and from then to 2019, the popularity of Brazilian butt lifts grew by 90%, which is insane. I even heard BBLs mentioned in Latto’s new song, Wheelie, and a Genius search says Travis Scott, 2 Chainz, and Kanye West (makes sense) have all rapped about the phenomenon, too.
And a phenomenon it is, because the Aesthetic Society reports that over 61,000 people got a butt augmentation (which includes implants and fat grafting) in 2021, bringing in a whopping $246 million. But it’s not just surgeons cashing in. As cities like Miami and Atlanta become go-to hubs for the procedures, a new class of entrepreneurs has launched specialized recovery centers and transportation services to meet the skyrocketing demand for competent post-op care.
What’s the downside?View this post on Instagram
A post shared by KANDY’S POST OP CARE
(@nu_body_recovery)
The risk is high. Like, extremely high. All cosmetic procedures have their dangers, but the BBL is by far the worst with 1 in 3,000 cases leading to death. (For reference, the mortality rate for liposuction is 1 in 50,000.) Now, what exactly makes them so hazardous? Apparently our butt has a ton of blood vessels, and if a stray clump of fat worms its way into a vein or artery, it becomes a fat embolism. These embolisms can be fatal if they wind up in vital areas like the brain or lung, and the amount of fat transferred, the skill of the surgeon, and pre-existing conditions all affect the likelihood of developing one.
According to Cosmopolitan, these potential consequences convinced plastic surgeon Dr. Anthony Youn to stop providing the service altogether because he “didn’t want any chance a young woman would die on operating table.” Dramatic, I know, but the fear is warranted. And trust me, I want a big butt soooo bad. I scroll through Meg Thee Stallion’s IG page just wishing I could reach into her post, grab her body, and paste it onto mine. In those moments, I think I’d do anything to get that “perfect figure.” (Which is a lie, because I have quit every booty glow-up challenge I’ve ever started. I have commitment issues, okay?! Just ask my ex.)
I’m not even opposed to surgery. I swear I’m always one day away from getting a boob job because puberty never hit my chest. But even though I literally dream of it, just knowing BBLs are one of the riskiest operations you could volunteer for has me quadruple-thinking the option.
But wait, what did you say earlier about the BBL “falling out of favor?”
Oh, that? That’s just my guess that by the time this BBL craze finally settles and everyone’s had their operation, there will already be a new “it body” of the moment. Why do I think this? Kim Kardashian crash dieted to fit into Marilyn Monroe’s old dress. (Very flimsy) rumors are flying around that Khloe Kardashian had her butt implants removed— even though she recently denied ever having implants in the first place. Also, in a recent poll of 1,000 Americans, the “ideal” measurements for a woman was 36-26-36, notably slimmer than Kim K’s alleged 38-26-41. This is just a prediction for the mainstream since different cultures have different beauty norms, but it’s likely that the BBL will fail the test of time just like the thigh gap that ruled my middle school Pinterest boards.
What if I want a BBL anyway?Then get one! This whole spiel isn’t to say a BBL isn’t right for anyone. I know my body and my wants, but your body and wants are completely different, and no one should ever shame you for doing what you believe is best for your overall wellness. Want to be a BBL baddie? Vet your surgeon’s credentials with a fine-tooth comb, and book your post-op care at a well-reviewed facility (or call a friend you literally trust with your life).
I have just one other pre-op step, and that’s to make sure this is something you actually want for your own happiness. Body trends come and go, so if your primary reason for getting surgery stems from external influences, take a beat. That “perfect” image of ourselves usually changes over time. Right now, a BBL might seem like the best thing, and if after some introspection, you still think it is, please go forth and book that appointment! But if it’s not, just remember that self-love is the best way forward, because what matters way more than a BBL is Y-O-U.
July 18, 2022
Are Infrared Saunas Worth the Hype?
For the past few years, sauna studios have been popping up in many metro areas. Their sleek storefronts nestle into cute strip malls next to Pilates studios, coffeehouses and smoothie shops, intriguing both fitness addicts and anyone drawn to a good aesthetic.
It’s impossible to pass by the beautifully painted windows listing desirable health benefits like: detoxification, clearer skin, relaxation, weight loss and boosted immunity (just to name a few) without it piquing serious curiosity.
Like, I can literally sit down and walk out thinner, more relaxed and with cover girl skin?! Sign me up!
But, hold the phone.
With so many health crazes out there, and countless ways to waste money hoping the latest trend works, it’s worth doing some due diligence before dropping $39-$60 per sweat sesh. (Yep, you read that right). What some people pay for an entire month’s gym membership, other’s are dropping on just one 40-minute #omgthisishot session.
There’s nothing new about saunas. They trace back to 7000 BC in Finland, where even today, nearly every household owns one. (So in a country of 5 million, there are 3 million saunas!). In fact, many cultures deem saunas a necessity, not a luxury.
An infrared sauna is not a steam room, nor is it the old school “pour some water on hot rocks” type of yesteryear. What makes it special is HOW it heats your body, rather than the room itself.
According to an article by Dr. Michael Ruscio, a gut health expert and doctor of natural medicine, conventional saunas heat the air to high temperatures ranging from 176 to over 200°F. The air is heated first, and then your skin. Eventually, your core temperature rises.
In comparison, infrared saunas usually heat up to between 115 to 150°F. So up to 85 degrees cooler!
He goes on to say,” Infrared saunas work by emitting infrared radiation or light. These wavelengths of infrared light directly penetrate the skin, heating your body directly without significantly heating up the air.”
Claims vs. ScienceAccording to the Mayo Clinic, “The appeal of saunas in general is that they cause reactions similar to those elicited by moderate exercise, such as vigorous sweating and increased heart rate.”
That’s probably why they tout that sauna-goers can burn between 200-600 calories per session.
“Several studies have looked at using infrared saunas in the treatment of chronic health problems, such as high blood pressure, congestive heart failure, dementia and Alzheimer’s disease, headache, type 2 diabetes and rheumatoid arthritis, and found some evidence of benefit.” But take that with a large grain of salt, as the article goes on to state that larger and more-rigorous studies are needed to confirm these results.
So beyond all the marketed benefits of sauna studios, from improved sleep to weight loss, relaxation (sign me up!) and even mood improvement… how can you separate the claims from the science? Well, first things first, one thing rings true from all the studies we reviewed and user feedback: there isn’t really a downside to sauna therapy (unless, of course, you mind being hot).
So let’s dive into what a good, hardcore sweat session can do for your body. And of course, you can do this via exercise too, but we’re all about #options to switch up your routine (we do not recommend replacing the sauna for your workout regime though!).
Cardiovascular HealthGetting your sweat on also means you’re getting your heart rate up and dilating your blood vessels. Research suggests that this contributes to lower blood pressure, improves lipid levels, and improves artery health. This may also increase endurance in athletes.
Muscle SorenessHeat encourages your blood vessels to dilate, which brings more blood flow to the muscles. The blood delivers oxygen and nutrients to muscle fibers, helping with recovery and repair after a workout.
DetoxThe kidneys and liver are the stars of detox in the body. However, one of the most ancient beliefs about sauna use is that when you sweat, you excrete toxins from the largest organ in your body: your skin.
According to Northern Saunas, the most common toxic elements that could be excreted through sweat include:
Heavy Metals (mercury in fish, cadmium in cigarettes & automobile exhaust, lead & arsenic)
BPA – Bisphenol A (Endocrine disruptor found in plastics, food packaging, beverage can lining)
Phthalates (Hormonal disruptor, lowering testosterone found in soft plastic, beauty products, soaps & creams)
The science is conflicting on this one – a few smaller studies show evidence of toxins like these in the sweat, but most experts agree that we need more studies to back up this claim.
Sleep and RelaxationIn terms of sleep (which is one of the most critical pieces to overall health), sauna usage relaxes the muscular system, which releases tension. If you time your session right, like a few hours before bed, the muscle relaxation triggers the brain and tells it that it’s ready to go to sleep. So if you suffer from insomnia, anxiety or stress, a simple 4o minute session, over time, might help.
This option is far safer than popping over the counter sleep aids because it’s all natural, non habit-forming and provides the body with something it craves (and deserves!).
Is the Celeb Hype Real?It’s only fair to ask this question when you start seeing mega stars on Instagram like Gwyneth Paltrow, Zac Efron, Cindy Crawford, Selena Gomez and the Kardashians posing from inside their #clearlightsaunas100. Like, do you really love it Gwen? Or are you a spokesperson? Just checking before I buy a membership, k?
Turns out, these stars, and millions of sauna devotees, genuinely use, love and believe in the healing benefits. Lady Gaga credits hers to reducing her chronic pain and Fibromyalgia. She stated on Instagram, “I still deal with bone inflammation from my hip injury two years ago. But I keep control of pain with infrared sauna. A great investment for everyone. I use mine every day.”
Personally, I’m a Fan, and Here’s Why:It’s 45 minutes of self-care I’d never otherwise carve out for myself. In fact, I loved my sauna membership so much, I ended up buying a sauna for my home. I found I craved the post-workout sweat (followed by the glow) so much, I wanted 24/7 access.
In addition to feeling calmer after each session, my body became warm and primed for stretching (something I used to loathe but began craving after the sauna).
I’m not sure if it’s a placebo effect or not, but the days I hit the heat I just feel better overall. I sleep better. I feel cleansed from the inside out. I’m mentally sharp (perhaps due to all of the podcasts and books I consume during my sessions) and feel as physically energized as when I hit the weights really hard.
I will say, after buying my sauna, I tended to use it slightly less than when I had my membership. That’s because my sauna takes an hour to heat up, and I often missed my ideal sauna-window due to logistics. Something about scheduling my visits at a sauna studio makes the experience feel luxurious, and like a treat. (Not to mention the chilled eucalyptus towels they provide).
So, just know there are pros and cons to buying a home sauna, and that starting with a membership to see how you like it is definitely the way to go! Check Groupon for deals, or simply ask your local spot if they have any upcoming package deals. They usually do around the holidays and before summer.
Prepping For An Infrared Sauna SessionView this post on Instagram
A post shared by Blogilates.com (@blogilatesdotcom)
First of all, be aware of health conditions that don’t pair well with sauna use, and consult with your health provider. If you decide to give it a go, book a session online by Googling “infrared saunas near me.” Perspire is a well known chain, but there are several independent places popping up all across the country.
Alternatively, there are several at-home contraptions you can invest in: either your own full-sized box, or dozens of portable versions.
What You Need To Know:Since you’ll be a hot sweaty mess afterward, make sure you show up wearing something that’s easy to put back on. Wearing your tightest sports bra and tights present challenges when redressing while you’re soaking wet.Throw that hair up in a bun girl, or else it’ll be all wet and sticking to your back.Get in makeup-free! The last thing you want is smeared mascara all over your face or clogged pores from your foundation.Bring a large bottle of ice water in with you, and make sure you have a couple of towels; one for the floor, and one to sit on.Start out a bit easy by only staying in for 20-30 of the recommended 40 minutes, or keeping the temperature on the lower side. Over time, your tolerance increases.If you can lay back and relax, do it! Catch up on some Netflix and *try* to chill. Yes, it’ll be hot. But just like a good workout, it feels amazingly invigorating when it’s done.When you leave, you’ll be sweaty with rosy cheeks and a dewy facial glisten. Most people say their skin feels clean and clear after a session. Bring a face wipe and then bask in your gorgeous, “I woke up like this” glow.Hydrate long after the session ends. And consider throwing some electrolytes into your water.
So…Worth the Hype?Will sauna-ing clear up your breakouts, reduce wrinkles and help you lose weight? The jury is still out. Let’s just say: don’t swap your workouts for a sauna hoping for an equivalent calorie burn.
But are regular sauna sessions worth a try? Absolutely! If you have the time and extra money, and like experimenting, you just might find it’s the perfect accompaniment to your health and beauty routine.
The bottom line is (as with most things related to health and fitness), different strokes for different folks. You might feel better than ever, or, not notice enough of a difference to shell out the money.
If nothing else, there’s no denying the relaxation. You know that post-beach day feeling after a long day in the sun and ocean? That’s kind of what you feel like after a 40-minute session. Your muscles are warm, your circulation is pumping, and your body feels rested. And if you focus on a good book or binge-worthy show rather than answering dozens of emails, your mental state might get a boost too.
Call it placebo, therapy, a necessity or just time to unplug…if you love it, do more of it. Best case scenario: you receive all of the listed benefits. Worst case, you’re down $40 but walk away with a glow and saying you gave it a try.
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Why are we still crash dieting for special events?
Here’s a little visual of young me, headed to Homecoming in 2006.
I remember the mentality of ‘getting skinny before X event’ taking over as early as middle school.
Every school dance and party invite made me look at my body like it was a project I needed to complete in order to have a good time. My to-do list for vacation prep usually looked something like “lose weight, shop, pack.” I would literally write that down.
I would even go as far as trying on the same size clothes as my bestie during pre-event shopping trips, even though I knew our bodies weren’t the same. If I wasn’t happy with my body that day, I would feel… embarrassed? If I managed to squeeze into the smaller size, I would consider that success.
I vividly recall “getting ready” for spring break with the Special K challenge (I can still taste the freeze-dried strawberries). I’d steal my mom’s Snackwells, rent workout DVDs, and run on our rickety treadmill that I hated.
Did I ever have a real plan? No. And in reality whatever “diet” I tried probably only lasted a day or two before I gave up. But why was I programmed to think dieting was just a normal part of getting beach, dance, or party ready? Diet culture.
Diet culture is still around, it just looks differentA lot has changed since I was in high school, both in the way I view and take care of my body personally, and how society is embracing body positivity.
But diet culture hasn’t gone away. Crash dieting for special events is still a thing. Especially now that wedding and beach season is in full swing, I feel like I’m surrounded with tips and tricks to slim down for whatever’s coming up on the calendar. I’ve had friends ask me for advice to lose weight and/or tone up for their weddings and OF COURSE we all saw how Kim K blew up the internet with her diet to force herself into the Marilyn Monroe dress at the Met Gala.
I’m not judging anyone who’s been there.
I get it. I get why it seems like a restrictive diet is worth it to wear that bikini with confidence, smooth out your body in a prom dress, or slim your arms down for your wedding dress (I’m guilty of this too). I know how it feels to spiral when a special event comes up and you’re not comfortable in your own body. A lot of us feel this, even if we never admit it. Diet culture is powerful like that.
In a perfect world, we’d just stop with this mentality, right? Professionally, I’ve seen how damaging it is mentally and physically. But this isn’t a perfect world and we have to be realistic. And realistically, we all want to feel our best in those memorable moments, in the pictures, in the outfit. There’s nothing wrong with feeling that way, but crash dieting is not the solution.
How much is too much?Where do we draw the line between making sure we wear that dress with confidence and going too far? To be clear, bragging about losing 16 pounds in 3 weeks by wearing a sauna suit twice a day, running on a treadmill, and cutting out carbs and sugar to only eat the “cleanest veggies” (what does that even mean?) and protein is TOO FAR. As is forcing your body into a dress that is definitely too small.
Of course, that’s an extreme situation and a topic that’s been more than covered. But as much as I love Kim, situations like this only add to the confusion of what’s okay and what’s not. My middle school self wouldn’t see this screaming “crash diet.”
She’d see it as willpower = hot body.
If it feels like a crash diet, it probably is.If you’re restricting calories and/or certain foods with hopes to lose weight in a short amount of time, you’re on a crash diet.
The term ‘crash diet’ is ewww these days, but that doesn’t mean they don’t exist. The people promoting them just came up with new names to convince us they’re “not diets.” How nice!
They’re marketed as “lifestyle changes,” and often describe themselves as:
Clean eatingA cleanseDetoxFat meltingA shredMetabolism boostingThis is what happens to your body on a crash diet
What’s NOT happening during a crash diet is sustainable weight loss. Instead, your world starts to revolve around food. You start thinking a lot about when you can eat and what you can eat. You’re hungry and you start to notice strong cravings. At some point this gets in the way of your social life, because it’s just easier to avoid being around the foods you “can’t have.” And let’s be real, it’s tough to have fun when you’re hangry anyways.
You’ll also experience:
DehydrationFatigueMood swingsSlow metabolismLoss of hunger/fullness cuesMuscle lossWeight regain (often plus more)
Most of these things happen after a day or two, as your body’s response to the fact that you’re restricting food. I mean, it has to get energy to function somewhere, right?!
Over time, things happen that are more difficult to simply undo by eating normally again. For example, hunger and fullness cues. When you’re on a crash diet, you’re ignoring signs that you’re hungry and constantly trying to trick your body into feeling full. The consequence? Feeling out of control around food, bingeing, more cravings, more emotional eating, and struggling with portions.
How to look and feel your best SAFELYCan we agree that crash diets aren’t it?
I’m not here to shame anyone for wanting to look like a 10 on their big day or vacation. I’ll always support you wanting to make your body healthier and stronger. What I’m NOT here for is drastic, restrictive changes and being unkind to yourself.
Here’s what you can do to feel amazing for your next special event without a crash diet:
Get plenty of sleep – Ideally at least 7 hours per nightStay hydrated – Try the 8 cup rule the week of your eventAvoid foods that make you bloated, while keeping in mind that weight fluctuation is NORMAL – Obviously everyone is different but salty foods, high fiber foods, and carbonated beverages are common culprits.Buy clothes that fit your body, not the other way around
And finally, CONFIDENCE makes all the difference when it comes to how you wear that outfit.
Rarely does dieting into a dress or squeezing into something smaller ACTUALLY make you feel more confident. Actually, it just leaves you feeling pretty cranky, tired, and uncomfortable.
Do you think Kim really felt her most confident in Marilyn’s dress, especially when she still had to cover the back with a fur stole because it wouldn’t zip even after losing so much weight in so little time to squeeze into it? I doubt it.
Choose the dress that fits YOU and I promise you’ll be radiant on your big day, vacation, or whatever you’re planning for. And you’ll actually enjoy yourself because you won’t be suffering the consequences of a crash diet. Win-win!
July 12, 2022
Can we stop treating our bodies like fast fashion?
@blogilates So can we stop treating our bodies like fast fashion k thx #beautystandard ♬ Blade Runner 2049 – Synthwave Goose
I saw a pic of Khloe Kardashian recently and boy does she look different. I mean, she looks incredible, but people are claiming she removed her butt implants! Which made me think…uh oh…it’s time for a shift in the female beauty standard 
So, let’s revisit this experiment that I originally published in 2018:
What I would look like if I had the “perfect body” throughout history.
2018-2020sSmall waist, big butts, wide hips, thicc thighs, tiny waists, and full lips are in! There is a huge surge in plastic surgery for butt implants thanks to the rise of Instagram booty models. Even cosmetic surgery doctors have become IG-famous for reshaping women.
2010sAll I remember is someone asking me for a thigh gap workout on Tumblr. I didn’t even know what that was. Then…the thigh gap became a full fledged obsession for girls all across the internet.
2000sBig boobs and flat stomachs are in. Breast augmentation is the highest performed cosmetic surgery in the United States in this era. 
It’s the age of the Victoria’s Secret Angel.
THIN IS IN. Having angular bone structure, looking emaciated, and being super skinny is what’s dominating the runways and the magazine covers. Its called “heroin chic”.
1950sThe hourglass shape is in. 
Elizabeth Taylor‘s 36-21-36 measurements are the ideal. Marilyn Monroe’s soft voluptuousness is lusted after. Women are advertised weight gaining pills to fill themselves out. Playboy magazine and Barbie are created in this decade.
Appearing boyish, androgynous and youthful, with minimal breasts, and a straight figure is in! Women are hiding their curves, and are doing so by binding their chests with strips of cloth to create that straight figure suitable for flapper dresses.
1400s-1700sThe Italian Renaissance – Looking full with a rounded stomach, large hips, and an ample bosom is in. Being well fed is a sign of wealth and status. Only the poor are thin.
And here we are in 2022. Can we finally stop treating female bodies like fast fashion? It’s time.
July 6, 2022
The Importance of Sleep on Your Fitness Journey
“I’ll sleep when I’m dead.”
“It’s late, but one more episode won’t hurt .”
“I’m too busy to go to bed early.”
“I only need 5 hours of sleep.”
If you’ve never uttered at least one of those phrases…good for you! Most people are guilty of at least one, if not several. It’s our “do-more, get ahead, rise to the top, be the best” mentalities that perpetuate the idea that sleep should be last on the list of priorities of overall health and wellness. But it’s not. It’s arguably one of the most important ingredients to maintaining a healthy lifestyle and weight.
According to a Harvard Medical School article, one-third of Americans don’t sleep seven to nine hours per night. One-third! To be honest, I assumed the number would be even higher.
Also, seven to nine hours isn’t just some arbitrary number. It’s the recommended amount of sleep your body needs to ward off diseases such as: high blood pressure, heart disease, diabetes, and obesity. This number also plays a role in conditions such as migraines, depression, and brain fog.
What really struck me about this article was what it went on to say next:
People are far more inclined to change their diet and exercise to control weight, as opposed to focusing on improving their sleep, even though more sleep just might be the answer.
Sleep directly affects fitness and weight, and catching more quality Zzz’s might reduce the need for certain medications, alleviate many of the aforementioned conditions, and reduce the need to go on a hardcore diet. (#dietskindasuck)
When you sleep (and sleep well), your body repairs itself. That’s the root importance of sleep – especially deep sleep if you workout a lot. It’s the restorative kind that strengthens your immune system, enhances fitness, boosts energy, and keeps hormones balanced, including your hunger hormones.
REM sleep (different than deep sleep) boosts cognition, memory, focus and creativity. Furthermore, sleep helps manage our mood and anxiety levels, leading to less stress and fewer mental health issues.
With the mountains of evidence proclaiming sleep as the panacea to beauty, weight, and mental health, why then do so many of us ignore the science, double down on the mid-day lattes, and watch “just one more episode” on Netflix, foregoing this FREE fountain of youth?
The answer is simple: we can’t see the gains the way we do when we sweat through a workout, feel our muscles burning in the gym, and diet down to see better number on the scale. Everything that happens when we sleep literally happens under a cloak of darkness. But the science is there, and the positive effects are real, so if you can trust what’s happening on a cellular level, it’s time to make sleep the ultimate priority!
Here are a few examples of what I mean by “what’s happening on a cellular level.”
According to SleepFoundation.org, sleep and the body’s circadian rhythm help regulate the following hormones:
Melatonin, which helps you get sleepy and stay asleepGrowth hormone, which supports bone and muscle development as well as metabolismCortisol, a stress hormoneLeptin and ghrelin, the main hormones of appetite control
Sleep also plays a role in glucose metabolism. Even one night of missed sleep could contribute to the development of insulin resistance and eventually prediabetes (high glucose levels) in an otherwise healthy person.
The (often ignored) importance of sleep in muscle growthWhen it comes to weight training, many athletes have the formula all wrong for growth.
It’s common to think you build muscle during training, lifting and running, when in reality, it’s only part of the equation. John Underwood, Director of the Life of an Athlete Human Performance Project says, “ Once your workout is over, your body begins to react to the stimulus of your workout and also to the damage you induced. When you do a workout, you cause micro-damage within muscle tissue and damage the complex chains of proteins that are housed within muscle.”
Basically, this means you create inflammation during your workout. This is where rest comes in. During rest, your body works to rid the “damage” and begins to repair and replace cells and tissues, thus, building stronger muscles over time.
“Much of this intra-muscular chemistry and synthesis takes place at night when you are sleeping. It is also well known that during early sleep (90-120 minutes after falling asleep) there is a huge release of human growth hormone (HGH). This is one of the most critical factors in growth.”
Here’s the TL;DR – If you’re not sleeping enough, you’re sabotaging your own fitness goals.
As if the training benefits weren’t enough, the effects of sleep duration on weight directly correlate to the body’s production of appetite-regulating hormones.
When you don’t sleep enough, the hormone ghrelin goes up, which increases appetite. Simultaneously, it lowers levels of the hormone leptin, which leads to feeling less full. This often leads to weight gain. (Ever feel tired and all you want are bagels and chocolate? This is normal, and a physiological response to fatigue). By contrast, sleeping more helps balance out these hormones.
How to prioritize sleep on your fitness journeyIt’s one thing to know about importance of sleep. How can you actually start making personal changes? You just have to start! Then, incrementally improve your efforts and goals until you are actually “sleeping like a baby.” How do you “just start?” Pick a few things to try below and see what happens.
Before bedWind down a few minutes earlier
Put your screens away at least an hour before bed
Give your eyes a break with blue light blocking glasses
Do something relaxing, like read, knit, meditate, journal, take a warm bath, or sip some nighttime tea
In bedGet comfy in PJ’s that aren’t too hot or too cold
Invest in your sleep with some nice, soft, cooling sheets
Set the room to a cool, comfortable temperature
Drown out distractions with a white noise machine (or brown noise, according to TikTok).
Calm your mind by spritzing your pillows with a lavender spray
Oura Ring Oura Ring
Sleep Sore = 82/Good Sleep Score = 94/Optimal
Sleep trackingMany companies have come onto the scene to leverage the cold hard sleep facts and science to create devices and apps that help consumers track and improve their sleep. There are gaggles of sleep geeks out there (ahem, me) now wearing rings, monitors and using devices to hack their rest and wake up to “scores” they can be proud of. Here are some we like:
Oura RingFitbitSmartwatchesSleep Cycle AppBetter Sleep App Headspace.com
So, the next time you decide to binge the latest episode (or 3) of whatever is trending on Hulu, pause. Ask yourself if it’s worth risking the gains you’re trying to make in the gym, and in the kitchen. Your physique is begging for more rest, not harder workouts, longer runs, or slashing calories.
Sleeping longer might just be the most passive way to stay in shape, and it’s certainly the cheapest. Give it a try for a few weeks and take note in a journal about what you’re implementing and how you feel. The benefits might be subtle at first, so take the time to write down your sleep duration, weight, and mood, and simply pay attention to even slight changes. Over time, they might just add up in ways you never “dreamed” possible.
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