Cassey Ho's Blog, page 46
July 4, 2022
Answering your Blogilates Nutrition product questions!
Hey guys!
Since Cassey launched Blogilates Nutrition at Target, you’ve had some really good questions about the best ways to take the supplements, how often you should take them, and just general info about ingredients. Sooo I thought I’d jump in and talk a little more about each product from a registered dietitian’s POV and hopefully answer your questions!
If you haven’t had a chance to check out Blogilates Nutrition yet, here’s the lineup:
Sculpt + Debloat Protein Powder with Probiotics
Beauty Collagen Peptides with Keratin
Unwind Magnesium Powder
Glow Up Superfood Powder
Jumpstart Energy Powder
Let’s get into the details about each product and how it may benefit you!
Shop Blogilates Nutrition at Target
Okay first can we talk about how tasty this is?! It comes in 2 flavors: sweet cream and chocolate shake. Honestly you really can’t go wrong no matter which you choose. Oh, and Cassey’s #1 priority when formulating this protein powder was cookability. You can use it it literally any recipe and it’s smoooooth even in a simple shake.
Now let’s talk ingredients!
Yellow Pea and Organic Brown Rice Protein – If you read my post about how to choose a protein powder, you know that most plant-based proteins aren’t “complete,” which means that they’re lacking at least one of the essential amino acids that you must get from food.
Yellow pea protein is known for lacking methionine, while brown rice protein falls short in lysine. Combining the two creates a complete
protein, which is what you need for all the cool things protein does, like build muscle.
Fiber Blend – This is made with something called resistant maltodextrin, which is just a soluble fiber. This is the type of fiber that forms a gel during digestion and helps with lowering cholesterol and glucose levels and improves digestion.
Probiotic Blend – There are two strains of probiotic bacteria in Sculpt + Debloat: Lactobacillus acidophilus and bifidobacterium bifidum. Both strains are commonly found in supplements (and living in your intestines). One serving provides 2 billion CFUs (colony forming units) that can help restore balance of your gut bacteria.
Why do you want balance? Because when things like taking an antibiotic, stress, poor nutrition, or other lifestyle factors throw your gut bacteria into imbalance, your digestion suffers. You have bloating, constipation, gas, diarrhea, and irregularity.
Tips for using Sculpt + Debloat Protein PowderPut a finger down if you’ve purchased a new supplement only to let it sit in your pantry for months because you’re not quite sure what to do with it.
I’ve got you.
When should you take it? Any time of day that’s convenient for you! You can add it to a smoothie or your bowl of oatmeal at breakfast, which will help you stay full and energized longer. Of course you can take it post-workout or as a midday snack, either as a simple shake with milk or as a smoothie if you need some extra carbs post-workout.
Personally, I looove baking with this protein powder. I helped test most of the recipes in Sculpt, the protein cookbook Cassey put together to accompany this protein powder and a lot of the recipes have become staples.
The most important thing to remember is that it’s very possible for most people to meet their protein needs with food. Protein powder is great for convenience and easily adding a little extra oomph to your protein intake BUT it’s not meant to use as a meal replacement or a sub for food. So keep that in mind
Beauty Collagen Peptides + KeratinLet’s get right into the ingredients for this one.
Collagen is a type of protein found basically everywhere in the body. Your body makes it to use in the skin, joints, muscle, bones, hair follicles, and even blood vessels. Collagen is damaged by lifestyle factors like UV light, a diet high in added sugar, and smoking. Oh, and the body produces less as we age. FUN!
I know collagen can be a pretty polarizing topic, so if you want to really dig into the benefits of taking a collagen supplement, check out this post.
Keratin is another type of protein that functions as a barrier. It’s found in epithelial cells of the skin, and different types of keratin help to rebuild and repair the hair, skin, and nails.
The difference between collagen and keratin comes down to their amino acid profile! Combining the two provides a boost of specific amino acids known to support hair, skin, and joint health.
Vitamins and minerals in BeautyBeauty also contains vitamin C, niacin, biotin, pantothenic acid (B5), zinc and selenium. Healthy hair starts at the scalp, and these nutrients help to keep it healthy. B vitamins like niacin, biotin and B5 help deliver nutrients and oxygen to the scalp to help with hair growth. Vitamin C is an antioxidant, which protects the cells against free radical damage. Vitamin C is also a major component to collagen production. Zinc is an essential trace mineral, which means you have to get it from food (or supplements). It’s important for tissue repair, including the hair. And finally, selenium – another essential trace mineral. Your body needs selenium to make certain proteins, and deficiency has actually been linked to premature graying.
Beauty is unflavored and easy to mix into basically anything. A lot of people prefer to take collagen in the morning, on an empty stomach. It’s easy to mix into coffee or tea and check it off the list for the day. However, you can also add it to a smoothie or even bake with it.
I’ve seen some questions asking if it’s okay to take both collagen AND protein powder, and the answer is yes. However, my advice would be to take them separately throughout the day because they’re both technically protein and you might want to spread out your intake.
Shop Beauty
I loooove magnesium. It really doesn’t get enough credit! It’s good for sooo many things – it’s involved in over 300 biochemical reactions in the body! Although deficiency is rare, most of us aren’t getting optimal amounts.
I could write an entire article about the ways taking a magnesium supplement or eating more magnesium-rich foods can be helpful – maybe I WILL do that soon actually! But for now, we’re just focusing on the benefits of Unwind.
So, there are several different types of magnesium, each with a unique function and benefit. You’ve probably seen magnesium in supplements for constipation, which is a different type than the magnesium in Unwind! Unwind features magnesium carbonate, which may support the regulation of neurotransmitters related to sleep. It can also help regulate melatonin and activate your parasympathetic nervous system, which helps you feel more calm and relaxed.
While we know magnesium plays a role in these functions, there’s not a ton of research on the specifics with supplements. So keep that in mind and as always, a varied diet with lots of whole foods will give you the magnesium you need too.
How to use UnwindThis has a tasty strawberry cream flavor, so all you need to do is mix this with warm or cold water! You might find it most helpful to take Unwind within a few hours of bedtime, but you can take it earlier in the day to support relaxation too. Promise it won’t make you zonk out at your desk 
One of the most common questions I get as a dietitian is hands down “what do you think about greens powders?” It shouldn’t really surprise you by now to hear that I think they’re great for filling in the gaps BUT ideally, you’ll focus on food first.
That being said, Glow Up provides quite a selection of good stuff! According to the label, over 22 fruits, veggies, and superfoods. And all you have to do is mix it into 8 ounces of water, almond milk or a smoothie.
Breaking down the 4 blends
Organic Green Food Blend – Makes it easier to up your intake of certain greens that you don’t love eating on a regular basis like spinach, kale, parsley, spirulina, barley grass, wheat grass, and more. These provide a huge variety of nutrients and antioxidants.
Fun fact if you didn’t know: Spirulina is actually a type of algae! It has a ton of benefits but many believe it does amazing things for the immune system (more research needed here). It’s also a good source of protein.
Organic Antioxidant Blend – A combination of antioxidant-rich fruits and veggies to prevent cell damage from oxidative stress and therefore reduce the risk for disease.
Organic Mushroom Blend – A blend of adaptogenic mushrooms that may help with things like workout recovery, stress management, and cognitive health.
Fiber, Prebiotic and Probiotic Blend – Similar to the fiber/probiotic blend in the Sculpt + Debloat protein powder, with the addition of prebiotics. Prebiotics “feed” probiotic bacteria so they can flourish in the gut.
Again, all of this is fantastic but please PLEASE remember to get nutrition from food first. A greens powder doesn’t excuse you from your fruits and veggies, ok?!
Shop Glow Up
This one’s pretty simple because there’s one main ingredient doing all the work: ashwagandha. I’m sure you’ve heard of it, maybe because it’s a functional herb that’s been around for THOUSANDS of years.
How does ashwagandha give you energy? It doesn’t really GIVE you energy. It works by helping your body manage stress more efficiently to spare the energy you already have. And did you know that exercise is technically stress on your body?! Ashwagandha helps your body handle that stress so you have more energy for your workout.
Bonus: Green tea extract. For the perfect caffeine boost. 100mg to be exact! For reference, that’s about the same as the average 8oz cup of coffee.
Double bonus: B vitamins. These play a role in the reactions of energy production.
How to use Jumpstart: Use this like you would a preworkout to give yourself a little boost of energy. Just mix with 8 ounces of water or into a smoothie at least 15 minutes prior.
Shop Jumpstart
What should we talk about next?!Thanks for nerding out do these ingredients with me 
Hopefully this little breakdown answers some of your Blogilates Nutrition questions!
You can find Sculpt+ Debloat in Sweet Cream, and Beauty Collagen Peptides both in-store and online at Target! The other products are online-only.
What should we talk about next?!! Give me all of your nutrition q’s in the comments.
July 1, 2022
Healthy Travel Hacks for Your Next Vacation
Got summer vacation plans? Plan on staying relatively healthy while away? No one likes to come home from a trip feeling like they blew all of their hard work over bottomless piña coladas, buffets and staying up until 2 a.m. So guess what? Don’t do it! Go have fun. Loosen the reigns a little. Experience things you don’t typically do at home.
But! It’s also easy to plan ahead, be mindful and incorporate some little known healthy travel hacks so that you come home feeling good.
Not the Same Old AdviceSure, you’ve heard you should exercise a bit to keep your routine going. You should stay hydrated. Avoid drinking too much alcohol. Try to adjust to the new time zone ASAP. Blah blah. Those tips have become white noise over the years, and they feel more like rules. There’s nothing too creative or innovative about any of them.
That’s why we compiled the best travel hacks you’ve likely never heard of, because, well, that’s what good friends do! They find the best tips and solutions, and share them abundantly. Oh- and don’t worry, you’re still going to have fun and enjoy your vacation!
Start with the summer travel checklist below!
Packing HacksIt doesn’t matter if you’re road tripping, doing a stay-cation 10 miles from home or hopping on an international flight…prepping your necessities is the key to replicating your healthy home habits while traveling.
Start by engineering on-the-go-version of your normal routine. For example, if you wake up and take your supplements every day from home, create a system for taking your supplements while away. The best way to do this is to take all of your vitamins, and then portion out what you’ve taken into a pill box or mini pill pouch baggies.Unless you have a backup makeup kit ready to go, put your makeup on before you leave, and one by one as you finish with each item, plop them into a makeup travel case. Simply replicate your routine and place things in travel bags.Stock up on disposable items or travel-sized items so that your return home is less cumbersome. Bring just the last ounce or so of your lotion, cleanser and toner, and don’t plan on bringing them home.Consider packing your least favorite workout gear. You know, the things you probably need to throw away but hang onto for some weird reason. Dragging home dirty clothes is never fun, so bring the stuff you’ll wear and sweat in, and then donate it wherever you are (or if they’re really on their last-ummm-smelly- leg), just leave them behind.Stuff small things in bigger things. Shove socks into shoes, snacks and small goodies into your large empty water bottle and roll necklaces up into folded tee shirts. That way they don’t get tangled and they stay safe.Bring healthy food. Our summer travel download has tons of healthy, high-protein snacks on it so that you don’t have to eat out three meals per day (unless you really want to). Not only does this save a ton of money, but you won’t come home feeling like you overdid it.If you’re going somewhere tropical, or know you’re going to be drinking more alcohol than normal, pack some zero-low calorie mixers and become your own bartender. Simply ask for a vodka soda, but add some flavored water drops, or even some BCAAs or flavored electrolytes. Not only will you dodge a lot of sugar, but you’ll probably wake up with less of a hangover too.
MOVE! Even if it’s just for 15 minutes a day! Grab your phone or iPad, pick a workout, and do it first thing in the morning if you can. Use the workout bands you bring!
Do this by picking a body part per day you’re away workout. For example:
One: Full Body
Two: Upper Body
Three: Lower Body
Four: Cardio
Five: Core
At the very least, walk whenever and wherever you can. Those daily steps add up! Hopefully you have a tracker like a Fitbit, Oura ring or Apple Watch to track your steps.
Plan to eat small snacks and mealsDo this by stocking your mini fridge with some items you bring from home (yes, you can bring hard boiled eggs on a plane, and even pouched tuna), or something like Greek yogurt you buy once you arrive.
The oatmeal-hot water coffee pot hack (listed above) is a great one, and to make it a fully balanced meal, add some protein powder and some chopped nuts.
Definitely go out to eat and have fun! But choose those items wisely, and if you find yourself eating out multiple times per day, consider splitting meals or ordering fresh and light options like ceviche, grilled chicken, salads with dressing on the side or a plate of grilled veggies. Order the guacamole and have a few chips, but also ask the waiter to bring some raw cucumber slices and carrots for dipping too.
Using these tips to keep your meals balanced will help you avoid bloating, vacation constipation, and just feeling “blah.”
Lastly, be mindful of alcohol consumption. This is where major calorie catastrophes happen. It’s easy to forget that daiquiris can be upwards of 500 calories! Go for clear alcohol with zero to low calorie mixers when possible to stay in your calorie goals. Here’s a bonus tip – adding your BCAA powder or electrolytes can add tons of flavor and actually help your body stay hydrated.
Enjoy Your Trip!Life is too short to not have fun! Try not to restrict too much. The key is having mindfulness and balance. Is it possible to have a memorable vacation and eat hotel oatmeal and protein shakes–YEP! Because you’ll go out to dinner, and maybe out to lunch tomorrow.
Can you workout while on vacation and still feel relaxed? Absolutely! Because you’ll spend an hour working out but the next eight playing on the beach or reading the next best-seller.
Is it possible to unwind with some cocktails without overdoing it? YES! Because one or two low cal drinks are A-OK, and will leave you feeling good the next day, instead of so hungover you need to sleep in and miss half the beautiful day you had planned.
Life is about balance friends! So plan ahead. Pack wisely. Live your best life (with our travel hacks), and have a great time!
Oh- and friends share this kind of valuable information, so if you saw a travel hack in here that your BFF needs to see, hook her up with the link, ok?!
June 30, 2022
The Blogilates July 2022 Workout Calendar!
Hey guys!
JULY is here tomorrow! I hope you’ve been enjoying all the warm weather and summer fun!
I’ve been in such a groove with work – it’s nonstop busy which I LOVE, but I needed something to break up my time. So, I’ve been looking for unique ways to challenge myself with my workouts. For example, this trend that forced me to face my fear of inversions! So fun!
Anyways, the timing couldn’t be better for a new workout routine. I’m so excited to share the July Workout Calendar with you!
YAYYYY!!! Let’s check it out.
How To Follow The July 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 July 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 leveling up this month?!
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June 29, 2022
*deep breath* Big changes.
Hey guys,
Life has been CRAZY. I am not sleeping, my skin is starting to break out big time, I barely have time to work out, and I’ve been having wild dreams about sinking boats, marching Diplodocus dinosaurs, not being able to find Sam, and me desperately trying to save people from drowning. It has been INTENSE.
I have been fully consumed and almost eaten alive by product development and the growth of my brands. I would not ask for anything different (everything that is happening is so cool!) but…it’s A LOT. Even for crazy Cassey.
To make things EVEN crazier, I have been prepping a full-on evolution for my blog 
My blog has always been my diary and my safe space for sharing my deepest feelings and most vulnerable experiences. I can’t believe how much we have been through together: from my bikini competition to my wedding planning to my 90 Day Journeys and throughout ALL of my emotional breakdowns from various terrible internet bashings…you’ve been with me, reading and supporting all along.
As I continue to get busier and busier, I hate that I can’t write as much as I once did. I hope to find some level of balance in my life again so that I can make time to sit down and just feel my feelings. I need that so badly. Even writing this today feels so therapeutic.
Anyway, back to the evolution I was telling you about – my blog is going to be going on it’s own journey! I have been back and forth on this idea for years now and finally, this year, I decided that it was time.
Okay…
*deep breath*
For the first time ever, I am introducing some very, very special people (and friends) to blog alongside me on blogilates.com.
OMG scary I KNOW.
Do not worry, I AINT going anywhere. I will still be blogging as much as I can but my plan is to nourish you with more quality articles from experts in nutrition, fitness, wellness, girl-topics etc. that all have that same Blogilates vibe of rawness, realness, and unfiltered vulnerability. Honestly, I am excited that I get to go on my own blog and read/learn something new everyday!
I promise you that there will be no stupid, superficial listicles and clickbaity articles. There will only be posts that are rich with feeling and learning. Some of the bloggers err writers err Blogiwriters (!?) may even be embarking on 90 Day Journeys of their own that you can follow along with. What I love is that every person will have their own backstory, their own special ways of bring value into your life, and my hope is that you can find someone that you can really relate with on a deep level.
I am excited to see where this journey will lead us. As always, I want your honest opinion as we grow through these changes. Tell me what you love, what you don’t love, and how we can evolve together.
Soooo….you ready for this??
June 7, 2022
Enter Neon Garden, my new regencycore-inspired collection
Hey guys!
We’ve been on the most amazing journey with neutrals, building out our perfect basics capsule. Now it’s time to balance out our workout wardrobe and sprinkle in some color! I’m craving something romantic and feminine…and maybe a touch bold.
My new collection will transport you to the cobblestone streets of Paris, where you’ll park your bicycle next to a shady tree to stroll over to the market for a fresh bouquet and croissant. Inspired by French gardens and regencycore, I’m so excited to introduce to you…
The Neon Garden Collection
A regencycore-inspired workout wardrobe.
Here’s why I’m obsessing over Neon Garden:
A charming color palette featuring prints and solids
Fresh silhouettes
Royal details like princess seams and faux corset details
THE RUNSIE
Our bestie, ButterSoft Brushed fabric
Let’s take a stroll through the greenhouse and pick out our Neon Garden faves.
Let’s talk about the Neon Garden color palette
If you’ve been asking to throw a little color into the mix to celebrate summer or just for the sake of variety, I hear you! The Neon Garden palette is charming and bold, but not TOO bold.
Can’t wait another second to tell you about THE RUNSIE
OMG finally, I can show you the runsie! This all-in-onesie (see what I did there) is a vibe. It’s fitted on top with a snatched waist (SO flattering!), with wide crisscross straps and a keyhole that adds breathability and brings your look to another level. The bottoms are like a flowy running short, which is what makes this design so unique! The outer leg slits allow for maximum range of motion.
Now that you know the details, take a look! I am obsessed with how the floral print shorts look with the white top. Easiest outfit ever.
Shop The Runsie‘Tis the season to live in biker shorts
Even though you know I looooove basics, it’s totally time to broaden our horizons beyond basic black bikers!
The Corset Biker Short comes in FOUR colors: Deep Navy, Green Rose, Olive, and Apricot. I am dyingggg over the corset-style waistband. It may just look like a few extra seams, but this gives a waist-cinching, sculpting effect too.
Shop Corset ShortsOur favorite leggings, but make them regencycore
My favorite thing is when I can make fashion and function coexist.
Example – these leggings! We have the anti-cameltoe front panel and wide, pinch-free waistband with princess seams that give the waistband a corset look. Just like with the biker shorts, this detail snatches your waist and creates a sculpting effect.
Shop Corset LeggingsMeet the Plié Sports Bralette
I called this one The Plié because that’s exactly what I want to do when I put it on! This sweet, low-impact sports bralette has the most beautiful, dainty details like a v-neckline, thin crisscross straps (yes, they’re adjustable!), and princess seams.
Shop Plié Bralette Pair your bikers, leggings, or JEANS with the Allure Crop Bra
I love that I can wear this top to workout or pair with some jeans to go out. It’s the bra I reach for when I want to feel instantly put together. It has wide straps and a square neckline that resembles your favorite sundress. My favorite part is the low U-shaped back.
It comes in two solids! Navy and Olive.
Shop Allure CropIf ‘Bridgerton’ had a sports bra, it would be the Refine Bra
This romantic twist on a sports bra isn’t just pretty…it’s super functional! The wide crisscross straps are comfy and make me feel supported during my workout. OH and make sure you check out the mesh detail. It’s cute and kind of like a boob sweat vent. My favorite kind of design feature
PS – I also just discovered that this looks v cute layered under the Runsie if you’re looking for a little extra support!
Shop Refine BraThe final layer of Neon Garden
You know I love a good layering piece! Neon Garden offers two choices: The Agility Mesh Tee, or the Skim Mesh Tank.
The Agility Mesh Tee is light, airy, and feels amazing over any sports bra. It has a boxy fit and you know I added a back center seam to give it another touch of detail.
If you want more coverage than a sports bra, but something to keep you more cool than a tee, you must get the Skim Mesh Tank. It has the same flowy feel and breathability as the Agility Tee, but with a sleeveless, high neck racerback silhouette. I love the print on this one!
Oh, and if you’re into a cropped look, check out how cute this tank is with a front knot!
Shop Agility Tee
Shop Skim Mesh TankAnd that’s it for Neon Garden!
Are you daydreaming about an escape to Paris now too?!
Shop Neon Garden 
June 5, 2022
Get ready! The 200 Ab Challenge starts NOW!
Hey guys!
I know this is kinda last minute, but last week I asked if you wanted a summer challenge annnnd the consensus was a resounding YES! Actually, I knew you’d probably be all for it (DUH) but I needed your enthusiasm to get my wheels turning!
What did I come up with?
The 200 Ab Challenge 
Over the next 20 days, we’re gonna work on ab strength and leaning out the entire body. You ready?!
The 200 Ab Challenge is simple… but not easy.
Okay. The challenge is simple!! We’re doing 200 reps every day: 100 reps of an ab move AND 100 reps of a cardio move. Why did I throw cardio in the mix? Because you need strength and cardio to lose fat and see those ab muscles you’re working on.
We’re doing this for 20 days, starting tomorrow!
OOOH but trust me when I say you’re gonna learn verrrry quickly that simple does not equal easy! This IS a challenge, remember! We’re gonna feel this one. You might even dislike your past self for being so enthusiastic about a new challenge… but only temporarily.
Here’s where to find the #200AbChallenge workouts!Everything you need to know is in the graphic above, but if you wanna make this even more fun you can follow along with videos! You can find all of them in the BODY By Blogilates app, and they’re free!!
Just go into the app and the challenge will be waiting for you on the homepage. SO EASY! The videos are all right there for you and the app tracks your progress. Oh, and you get the added satisfaction of a “workout complete” badge every time you complete a video!
Make sure you share your “workout complete” pic and tag me @blogilates every day! That always boosts my motivation!
Let’s crush this challenge together!!! We get started MONDAY!
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May 30, 2022
The Blogilates June 2022 Workout Calendar!
Hey guys!
Summer is here! I’ve been struggling lately to get back into my workout groove now that I don’t have a super specific plan or extravagant goal to work towards. It’s good to take a break and I’m still loving my workouts…but ugh it’s hard to stay consistent!
I’m not being hard on myself though. Instead, I’m just making it fun and finding small ways to stay motivated. If you’re like me and love a new challenge or a new plan, I have something for you
The June Workout Calendar!!!!
YAYYYY!!! Let’s check it out.
How To Follow The June 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 there too!
Now that you know where to find your workouts, here’s what you can expect each day of the June 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! Each day 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.
What are your favorite ways to stay motivated?!
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May 14, 2022
What is a hot girl walk?
When someone first told me they were going on a hot girl walk (aka HGW), I was like “mmmm, ok?” love the confidence… In that case, I guess I’m going on a “had a kid a few years ago, and still feel like I don’t have my pre-baby body back, walk.” That has the same ring to it, right?
But no, in case you missed it… hot girl walks are a thing.
So let’s dig into the origin of the hot girl walk. Did someone hot just go for a walk down the street and start a trend? Well kinda, sorta, but not really.
The origin of the hot girl walk.
HGW in action
Tiktok, of course. At this point Tiktok is our cultural frontier, and where I get most of my information on what’s “cool” as a millennial these days. The credit of the Hot Girl Walk goes to Tiktoker Mia Lind aka @exactlyliketheothergirls who coined the term back in 2021 (although it’s having a moment again right now). And it actually had a lot more “rules” than I initially thought it did.
To be honest, I thought hot girl walks were just walks with an aesthetic Gen Z rebrand, but boy was I wrong.
@exactlyliketheothergirls #greenscreen literally my best glow up advice in 45s follow if you wanna hear my whole journey #advice ♬ original sound – Mia
In its purest form, a hot girl walk consists of the below according to Mia.
It is 4 miles long. TBH I’m not sure why this is so specific, and honestly, my trek to the coffee shop takes me just over 2 miles and that feels just right for the amount of time I can take daily before I feel like my Slack messages hit the triple digits.You are only allowed to think about the following: What you’re grateful forYour goalsHow hot you are (um sign me up!)Listen to a playlist, NOT a podcast (Mia even made an HGW playlist). And if you’re feeling negative you turn the music up. Again, a little too specific (and a love a good Crime Junkie or How I Built This walk… depending on what i’m feeling)
So maybe technically I’ve just been going on walks, not hot girl walks (bummer!). However, I have noticed that the 2022 edition of hot girl walks follows a looser code of conduct (which I am here for).
Okay, but are they good for you? Let’s talk about the benefits.
Getting outside to move and breathing in the fresh glorious air, is really rarely a bad thing. Like “no, please spend MORE time in front of your screen — constantly refreshing your inbox” said literally no one ever. But we sat down with our Blogilates RD, Breanna Woods, to talk through the real benefits of walking every day. (And there may be more than you think!)
Boosts energy – Next time you crave a nap or a cold brew at 2pm, go for a walk instead. It’s just the right amount of movement to get blood flowing, especially to the brain. This brings more oxygen to the brain and helps you feel energized. Walking also increases certain hormones that help with energy.Puts you in a good mood – Walking not only relieves stress and tension but also releases endorphins. And if we learned anything from Legally Blonde, it’s that endorphins make us HAPPY! Pair your walk with some nice weather, a great podcast (we’re bending the rules, remember?), your favorite tunes, or maybe a good friend, and your bad mood doesn’t stand a chance.Strengthens your immune system – One study found that walking at least 20 minutes a day, 5 days or more a week dramatically reduced days taken off work due to illness. And the people who did get sick weren’t sick as long, and their symptoms were mild.Helps you live longer – Basically, walking keeps all systems in check. It keeps your heart strong, reduces blood pressure, regulates blood sugar, and has been shown to lower the risk for several types of cancer.Sparks creativity – A study out of Stanford actually found that when participants were walking, their creative output increased by 60%. Let that be proof that sometimes you just need to walk away (literally) from a project you feel stuck on.What do you need for a hot girl walk?The short answer is, just yourself and your thoughts. Buuuut here are some of my favs things that have added a little pep to my step.
If hot girl walks had an official short, it would be these biker shorts I officially dub the “Summer Sweats.”If i’m feeling sporty this high-ponytail cap is *chefs kiss*, but on days I want to channel my coastal grandmother I am obsessed with this Free People hat.Honestly these $20 slides from Amazon are my typical walking choice, but if i’m really going after it i’ll throw on these.While I dont personally use them, I do see a lot of Tiktoks feature these Bala bangles to add a little extra burn in the arm department.
@melgalmin Hot girl walk tip 5!#wristweights #hotgirlwalk #hotgirlhabits #mindfulnessmatters ♬ Island In The Sun – Weezer
So moral of the story, want to walk to the park 2 blocks down the road listening to Crime Junkie? Great. Want to walk a marathon and map through your goals for the next decade, faaaantastic. You do you, boo, just keep channeling that hot girl energy.
As for me until Texas starts putting the hot in hot girl walks, you catch me outside after daycare drop off walking to get my favorite Summer Moon beverage (if you’re in Austin, you understand the pure magic that is Summer Moon).
Summer Moon in Austin, TX is known for their delicious Moon Milk® made from 7 “top secret” ingredients. It is pretty sweet, so I get a 1/8 Moon Milk.
Where do your hot girl walks take you? Share in the comments.
May 6, 2022
The Danger of Diets on Daughters
I don’t remember too much from my elementary school days. Certain friends and soccer teams. Good teachers…the not so good teachers, my 3rd grade pool party. Most memories are just an overall sense of a good childhood without any trauma.
And even though I probably have a thousand notable moments and positive experiences that should be embedded in my head and heart…
I have a few mother-daughter-body image ones that stand out, and scream louder than all the good ones combined.
I have very specific recollections of my mom standing in front of a mirror lamenting her “thunder thighs” – and as a result – deciding in kindergarten that I would never again wear shorts, because when I sat down, I noticed my thighs got bigger.
Now, my mom was anything but a large woman. There was no thunder on her thighs (or anywhere for that matter) at all. But I heard the term, personalized it, and decided that if my thin, athletically built mom who worked out regularly was claiming to not love her upper legs, I, too, would not like my own.
I remember a few battles with my mom where she’d try to get me to wear a cute pair of summer shorts. We lived in sunny California, after all. But it was a ‘hard no’ for me. Wearing shorts meant my thighs would flatten and expand any time I sat, so I dug my heels in and sweated it out in pants or long dresses.
And let me reiterate…I. Was. Five. Years. Old.
These beliefs ended up shaping who I became, and how I was going to ‘parent differently’ if I ever had a daughter.
I don’t blame my mom for not knowing better. Many moms don’t know the power their words, beliefs and body issues have over their children. But I’m here to say… your kids are watching. They’re listening. They’re internalizing. And they’re more perceptive than we think.
According to the National Library of Medicine, “Children’s eating behaviors may be influenced by children’s perceptions of parental pressure to lose weight. Several reports have shown that children’s restrained eating behavior and dieting practices are highly linked to perceptions of parental pressure and/or encouragement to diet or lose weight.”
So even if you’re not at all speaking about your child’s weight or encouraging them to lose a single pound, their perception could still be pressure to lose weight if you model restriction in your own life.
“I will be better”My daughter was born 20 years ago. I got certified to teach fitness classes the very same year. She was three months old when I needed to spend 16 hours over two days taking a workshop that would allow me to teach group fitness classes. My mom drove her to me multiple times per day so that I could nurse her.
Maybe it all started then…my tiny baby in a room, held by me, as I memorized anatomy and choreography in order to pass the tests to be good enough to lead others in group classes. All I know is that my focus on fitness, food, health, longevity and performance began then, and as a result, became an integral part of our everyday lives as a family (for better or for worse).
Determined to do things differently than my mom, I read books, I listened to podcasts, I made a conscious effort to never speak about my body in front of my kids–good or bad. I may have been THINKING I still had thunder thighs like my mom, but I knew better than to say it out loud. #winning! (I thought I was superior…enlightened…doing the good mom thing. But I was mistaken).
What I didn’t realize at the time, was that my actions were more powerful than the words I was so focused on NOT saying. And it would take me two decades, a daughter who finally spoke up to tell me her experience, and therapy, to realize that my efforts, while wholeheartedly sincere, completely backfired.
What went wrongI’m the first to admit that I am a complete and total health-geek. If you ask me a question about macronutrients, you’ll get a dissertation. Want to talk about intermittent fasting? Carve out at least a couple of hours over some cancer-fighting green tea. And there is no short answer when it comes to food logging, lifting, supplements or healthy food swaps. I’ll invite you over, do a cooking tutorial and send you home with a goodie bag. I literally cannot stop learning, experimenting and hoping you’ll sit in an infrared sauna with me sweating out toxins over conversations of hot/cold therapy, gut health and inflammation.
And because I got (and still get) so fired up about science, trends and metrics, my enthusiasm around the house was always a bit like a mad scientist. My idea of fun was testing out all of the ways in which people eat to feel amazing and live longer. I was blowing my fresh keto breath into a device to see how far into ketosis I was. Sticking myself with a continuous glucose monitor to gauge my blood sugar for two weeks. I food-logged, wore a heart rate device and tracked my sleep with an Oura ring. I was obsessed with swapping applesauce for oil, monk fruit for sugar and seeing how much pureed cauliflower I could add to desserts undetected.
(The socially acceptable term for this now, and for the past few years, is “biohacking.” But as I look at the culmination of my efforts, I’d be lying if I said it was a net positive. It was simply a hack-job.)
I was passionate about my food and fitness hobby, and assumed everyone else was too. Experimenting with food actually became my job. I was hired by Quest Nutrition to be their media chef, creating fun, protein-packed recipes for their bars, powders and chips. Working there opened my eyes to myriad health trends, which fueled my fire even more.
Over the years I tried new things on my family, asking for feedback and experimenting every chance I got.
– “Let’s do the Whole30. Kids..no more cereal, bread or anything sweet for a month…it’ll be fun, okay?”
– “Who wants to try intermittent fasting and Bulletproof coffee?”
– “Carnivore diet anyone?” (In my defense, I did this one on my own… the results of which should come in a future blog, because, oh my, did I have an experience).
– “Calling all vegans–or future vegans–let’s give it a shot.”
– “Paleo is the way to go: no more peanut butter, rice or oats.”
While the whole family (husband, daughter and two younger boys) was eating everything I made, and offering primarily favorable feedback, this “fun” experimentation was internalized to them as, “to be healthy, you need to follow a specific and strict protocol.”
I was always careful to explain my reasoning for trying things out as nothing more than experimenting for performance and longevity purposes. We never went “on a diet.” I consciously never used the word diet. We simply had “new ways of eating to try.” I never talked about weight loss. But it didn’t matter. The message came across as, every specific bite matters, and you have to keep testing a million things to “get it right,” even though I wasn’t searching for “right” because there is no universal right for all people. That much I knew.
However, I didn’t stop to ask some important questions along the way. Intel that might have slowed me down, and had me baking chocolate chip filled cookies with real flour as opposed to the protein powder balls I was hoping everyone would love and that would perhaps pass for a close second to gooey, heavenly vanilla-scented Toll House mounds fresh out of the oven.. (Hint…they aren’t as good as the real thing no matter how hard you try).
I admit, I didn’t eat dessert and turned my nose up at everything that contained sugar. I mean, didn’t everyone watch the documentary “Fed Up” and swear off sugar for life?! My answer was always: “those things don’t make me feel good.” I thought that truthful answer was perfectly acceptable. But not loosening the reins sometimes makes kids question their own choices. In hindsight, I wish I’d just eaten the dang cookie. I didn’t know what I didn’t know.
Parents… your kids are watching!
Something else I never dreamed would become an issue, and was only recently brought to my attention, was the amount of food I’d eat.
My daughter told me that she always wondered (and felt bad) about her plate of food being bigger than mine. I explained to her that, yes, sometimes I wouldn’t eat much at dinner, but oftentimes it was because I grazed while making the meal and just wasn’t that hungry. To be clear, I was NOT EVER starving myself. My point is, even subtle choices–regardless of logic or intent–can potentially have negative effects.
To little wondering eyes, the message was: “mom doesn’t eat much. I eat more than mom. Therefore, I am not disciplined, or I eat too much.”
There were times I was testing intermittent fasting and knew I didn’t want my kids to see me not eat, so I would pretend, or make up a reason why I wasn’t eating at that meal, or explain the truth and the science behind my time-restricted eating. To be clear: I always ate. I love food! I never met a cooking show or recipe I didn’t like! But my experience shows that kids take that information and process it differently than the strategy in our minds. #notwinning
So I’m talking to all parents here when I say…actions speak louder than words. And to all parents in the health and wellness space, or even just enthusiasts, little eyes are watching you very closely. Your kids want to be like you. So be careful how much “weight” you put on your physique, food choices and overall black and white beliefs about health. Other than politics, there aren’t many topics as divisive as food and exercise, so it can be difficult to get off of the soapbox long enough to consider multiple philosophies that allow your kids to make their own informed decisions.
So, what’s the answer?It’s okay to do research. It’s great to encourage healthy eating. Kudos to you if you regularly read the ingredient list and nutritional panel on foods before you buy them. Just be careful that your passions don’t become a breeding ground for little ones who want to be like you but can’t, because, well, kids like cake and ice cream at birthday parties. And they should…they’re kids.
You definitely need to lead by example, but also let them come to their own conclusions and have their own opinions. Passively brainwashing them, even in the spirit of “learning, enriching and overall health,” still robs them of their freedom of choice.
Things to avoidTalking about your body image issues, or saying anything negative about their body. Don’t comment on other people’s bodies, and avoid discussing diets within earshot of your children, or define foods as “good” or “bad.”
Making physical attributes the most important thing about you, or your primary focus. Honor your health, yes. But don’t make the physical outcome the driving force. Avoid black and white, all or nothing, views on food and/or exercise.
Pressuring kids to eat things they dislike or to “clean their plates” if they’re not truly hungry. It’s okay to introduce foods a few times to get them to try new things, but never force them.
Participating in sports that are an extension of you, not them. Kids need to pick the sports and activities that suit them, otherwise they’ll constantly be trying to live up to your expectations, or your legacy.
Keeping only mega-healthy or only junk food in the house. Strike a balance so that kids know they have options, and that not all days are free-for-alls, or super strict. Options encourage them to make choices, which builds their confidence and character. Along those lines, don’t use food as a punishment or reward. This is a big one, but try not to bribe your kids with ice cream, or punish them by sending them to bed without dessert. Celebrate, enjoy, savor…but don’t withhold or use it to get something from your kids.
Ways to thriveFocus more on the kindness of others, and character traits that have nothing to do with the physical, and talk openly about advertising, photoshop and how people at any size can be healthy. Also: Make physical activity fun and non-competitive. Focus on if the game was fun, not the win or the loss.
Give them choices at meal time. Carrots, hummus and strawberries, or beans, pita and cucumbers? Kids need to know they’re capable of choosing wisely, and according to their cravings too. Present some options that please them and are relatively healthy, and see what they do. They might surprise you!
Cook with them and teach them techniques, about sauces, seasonings and bake times. The more invested they are in the experience, the more equipped they’ll be when they leave the nest. They’ll be confident in the kitchen rather than relying on fast food or packaged food, and they’ll delight in their knowledge. Go to a Farmer’s Market and let them choose the things that look good, or make them excited about cooking. Talk about local produce and seasonal foods instead of “bad or good foods.”
Remember that your kids look up to you, and want to be like you (yes, even prickly teens), so be a good role model. Think about the things that trigger you, and your own body issues or history with your own mom. Realize when those things come up, address them from within, and do your best to break the cycle.
Eat as a family, sitting down at a table, as many times per week as you can. Talk, play word games, whip out some “would you rather” topics, or share the three things you’re grateful for. Establish a routine they’ll remember.
Enjoy treats from time to time (or as often as works for your family) without guilt, eye rolls or judgment. Seek balance. Eat. The. Cookie.
Ask for forgiveness Every parent wants to do right by their kids. But despite our best efforts, sometimes we miss the mark. I often view parenting as dodging bullets. It’s in-combat training every day. You don’t know what’s coming until it’s there, and if you’re not equipped or ready, you’re going down, and the consequences are severe.
As parents, preparation is key. All we can do is be as ready as possible by studying up on parenting skills and situations. You probably scoured books on Amazon to get ready for your new baby, or to get them on a sleep schedule, or to stop throwing tantrums. Keep up that learning when they’re older too, especially because your influence on their long-term health, choices and beliefs are shaped during adolescence.
And when you falter…ask for forgiveness. Showing your human side, your flaws, your inexperience and vulnerability goes a long way. It can’t erase things, but it shows your kids you’ve identified places in which you could have done better, and provides hope that you’ll make strides to do better, now that you know better.
Today, I make different choices. I experiment less and I don’t require, or even invite family members on my journeys. I listen to podcasts and books while driving solo, and not when carpooling (I actually learned that one the hard way when my son, then three, asked me from the backseat: “mom-why you give me carbs?” in his tiny, un-grammatically correct language during a keto podcast I was listening to).
My daughter is in college, and I can proudly say, is doing amazing! She knows her way around a kitchen, loves to cook for her friends and strikes a balance with her food choices. But this took work and therapy, and I’d be foolish to think my actions didn’t affect her in ways that will creep up in the future. But I asked for forgiveness, and received it. We are consciously moving forward, and every day and every choice is made thoughtfully and prayerfully.
My boys are still at home. I don’t bake homemade gluten-free bread anymore. I stopped making nut milk from scratch. We eat peanut butter (and oats and rice…sorry Paleo). I still avoid buying really junky food with ingredients we cannot pronounce, but we have a lot more popcorn, do silly cooking challenges using only what we can find in one pantry in under 30 minutes, and we bake real cookies from time to time.
And we eat them…together.
May 4, 2022
Does Intermittent Fasting Really Help With Weight Loss?
Hi guys!
A new weight loss study about time-restricted eating, a form of intermittent fasting (IF), is getting a LOT of buzz. Let’s talk about it!
Published in the New England Journal of Medicine (NEJM), the study followed 139 participants as they adhered to a calorie-restricted diet for one year. Men ate 1500-1800 calories per day, while women ate 1200-1500 calories. One group of participants ate with no time restrictions, while the other could only eat between 8am and 4pm.
They kept food diaries, took pictures of their meals, and met with coaches regularly, which sounds intense but was probably necessary to ensure they were compliant with study guidelines.
The objective was to see if time-restricted eating boosted weight loss compared to calorie restriction alone.
What happened? Both groups lost the same amount of weight.
Yep. Both groups lost somewhere around 15 pounds after one year. There also wasn’t a significant difference in changes in waist circumference, BMI, body fat, blood pressure, and other measures of metabolic risk between the two groups.
This is the first long term look at intermittent fasting and weight loss.
This isn’t the first study pertaining to IF, and it’s not likely the first time you’ve seen an article debating how effective it is for weight loss. However, previous studies on IF have been short term, had small sample sizes, or a less than ideal design. This is the first study to give a long term look at whether or not IF is an effective eating style for weight loss.
At first, I felt pretty indifferent about this study because to me, the results weren’t shocking. IMO, everything comes down to calorie balance, which is exactly what these results suggest. But I didn’t feel the urge to run to Instagram to flaunt the results and shout “I TOLD YOU SO” to the world. There’s actually a lot more we can unpack from this study and learn from, which is why I’m writing about it now.
Let’s dig a little deeper!
A high level look at intermittent fasting
So the concept of “time-restricted eating” is the same as IF. You have a window of time each day when you can eat, followed by a longer fasting window.
Although it’s really trendy now, fasting is nothing new. It’s a practice that’s been around for thousands of years. However, it’s history is deeply rooted in survival and religious practice rather than weight loss.
There are several IF methods, and some are more extreme than others. The most popular one currently is the 16/8 method – fast for 16 hours every day, with an 8-hour eating window. In theory, this helps reduce overall calorie intake and influences hormone levels to boost your metabolism. Sounds good, right?
What really gets people excited to try IF is that the eating window is typically the ONLY rule. You can eat whatever you want, as long as you stick to your time restrictions.
But IF isn’t as magical for weight loss as advertised.Womp womp. Contrary to what that random fitness TikTok account you saw says, the results of this study suggest that fasting isn’t some sort of biohack that boosts your metabolism or controls your hormones in a way that helps you lose weight any more than just being in a regular calorie deficit.
But like everything in nutrition and fitness, whether or not fasting “works” isn’t quite so black and white.
This doesn’t mean IF is “bad”
As much as I believe in my soul that diets don’t work, I’m actually not here to demonize IF.
No, IF won’t magically make you lose weight. But do some people find it easier to maintain a calorie deficit when they can’t snack on M&M’s at midnight because having an eating window is a goal they will adhere to? Sure. Do some people legitimately feel better/more energized/less snacky when they fast? Maybe. Does an eating window encourage people to set up a day-to-day routine that snowballs into other healthy habits? It can.
I don’t think IF is the weight loss shortcut so many people hope for (and some brands advertise). But I know that even with this new research, the hype around fasting isn’t going away. I can see why some people DO find it helpful and sustainable. It can be done safely, which is why I’m not going into a full on rant over it (I’ll save that for other diets).
Fasting isn’t “bad,” but it’s also not magic.
This also doesn’t mean IF is “good”
Don’t be mistaken. Just because I can see why people support intermittent fasting for weight loss doesn’t mean I’d recommend it. Here are my issues with it:
It can lead to obsession. I’m not cool with an eating window that feels restrictive in any way. Even though IF may not call for blatant restriction of calories or certain foods like other diets, the rules can still lead to disordered habits. For example, skipping breakfast even though you’re truly hungry or missing out on social events because they don’t fit your eating window.
And even if those sacrifices seem innocent in the beginning, that mindset can lead to serious trouble down the road. You might start to feel anxious about staying in your eating window, or guilty if you “mess up” or if your weight loss plateaus.
It can mess with your internal hunger cues. Sticking to your window probably means that you’re ignoring signs of hunger, which can later interfere with your internal hunger and fullness cues.
You risk not eating enough. An 8-hour eating window might not seem short, but a lot of people actually struggle to eat enough during that time. Think about fitting 3 meals (or however you divvy your day up) into 8 hours while juggling everything else in life. You might be too busy to get those meals in or you might not feel hungry enough during that window to meet your calorie needs for the day.
Maybe this sounds like a good thing if you want to lose weight – yay, a bigger calorie deficit, right?! WRONG. This can seriously backfire. Eating too little is going to make you feel sluggish and grumpy and mess with your metabolism in the long run.
It’s not always sustainable.
Sorry for being a broken record, but…
If you take nothing else away from this study, I hope it’s that this is evidence that there is no one-size fits all approach to weight loss. Or eating in general. A lot of people want to spotlight this study to scare people away from fasting, while others want to pick it apart to defend IF like their life depends on it.
Honestly, neither is helpful.
Intermittent fasting can be done safely, and some people feel great eating this way. HOWEVER, this study shows that it’s NOT necessary to eat this way to lose weight if it doesn’t feel good to you.
Any time you see a headline for a study like this one, whether it talks about a diet in a positive or negative light, remember the takeaway here: There is no shortcut to finding the healthiest lifestyle for YOU. Even the simplest and most reliable method for weight loss (calorie deficit) can be complicated by things like sleep, stress, and hormones, which are all personal to YOU.
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