Cassey Ho's Blog, page 48

The Blogilates April 2022 Workout Calendar!

Hey guys!

Happy April!! Doesn’t it feel like we JUST rang in the new year?! I guess the momentum we built up during the Glow Up Sessions really stuck

You’ve been absolutely crushing the calendars every month, and I’m in the last month of my 90 Day Journey to Muscle! It’s so cool that we get to motivate each other along the way. If you’re feeling your motivation fading a bit, maybe a little change in routine will help?

Something like… the April Workout Calendar?! 

I LOVE the feeling of switching up my exercise routine. And maybe with winter officially behind us, maybe we can start taking more workouts outside?! I’ve been loving my hiking sessions on the treadmill, but I do miss the fresh air.

Let’s check out the calendar!!!!

Download JPEG

How To Follow The April 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 April 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! Plus, you get that “workout complete” checkmark, which is sooo satisfying.

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.

Thank you soo much for keeping me motivated during my 90 Day Journey!!! What is motivating YOU this month?! 

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Month 3 Workout Plan | 90 Day Journey to Muscle

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The Stardust Collection is HERE to Dazzle Your Workout

Hey guys!

Omggg I’m so excited to tell you what’s new at POPFLEX!

So, you know I like to go a little extra with designs. For example – the bright colors of Tropicana, or the mesh detail and daring V cuts in Mystical Moments. I have so much fun letting loose and being creative, and I love seeing how fun the final products are for you to wear. When I toned it down to design Basics, it was actually more of a challenge for me to finalize the direction of each piece. “Basic” just doesn’t come as naturally to me, even if I am in love with how the collection came out in the end. And you know I love a challenge just as much as I love going extra

Anyways, I decided it’s time to go back to “extra” for a bit. This time, you won’t find neon colors or printed mesh. This new collection is unlike anything we’ve done at POPFLEX before. It just has a different *sparkle* to it…

Introducing the POPFLEX Stardust Collection!  

Made to shine on the outside, as a reminder to never lose your inner sparkle.

Here’s what’s new in Stardust:

New bra styles

Powerful iridescent print

Luxe ButterSoft fabric

A new mid-length biker short

I dare you to put these on and not feel like a superhero.

Obsessed w/ the CrissCross Hourglass Legging in Black Glitter

Add glitter to anything and I am obsessed.

OBSESSED.

I seriously didn’t think the Hourglass Legging could become more flattering. Now with a new name, these beauties already had the hourglass enhancing v-cut waistband, anti-cameltoe seam-free front panel and super smooth ButterSoft Brushed fabric. Adding the iridescent print took the Hourglass to another level.

Paired with the Estelle Zip Bra?! Okkk.

We all know the fight that is getting out of a sweaty sports bra. I’m happy to report that is NO LONGER an issue with the lovely Estelle Zip Bra. She zips in the front for easy on and off, and omg can we talk about the skinny racerback?! SO CUTE.

The Cosmo Gemstone Bra

This bra. Omg.

The black gemstones are sooo pretty when the light hits them, and I love how the deep scoop in the front comes together in a small twist with a keyhole. The Cosmo is an instant confidence booster.

If you’re eyeing those biker shorts…

Meet the Cosmo Biker Short! Made using Airlight ButterSmooth fabric, these are the COMFIEST biker shorts in the world. They feel like a second skin.

We love a good layering piece

The Reveal Top is back! YAY!

This top is a must-have. It’s super soft and comfy, but it has elegant details that make it more than just another t-shirt. My favorite part is the front tie! You can wear this as a crop, or tie it so it hits your waist. Whatever look you’re feeling, the Reveal can make it happen.

Last but not least – The Step Up Shruggie

This final layer of the Stardust Collection keeps you cozy but adds the element of “extra” that I love so much! A shrug is shorter than a crop, so the Step Up hits right around chest level. The fit is boxy and it has romantic pleated sleeves, which really sets it apart from traditional shrugs that are more fitted. I am obsessed with the look of this with a cute sports bra and high waisted leggings or biker shorts.

Shop The Stardust Collection

And that’s the Stardust Collection!! 

Which looks caught your eye?! 

Shop The Stardust Collection

Meet Body Recomposition: The Key to Building Muscle in a Calorie Deficit

Calories give us energy; energy fuels exercise; exercise builds muscles. So, obviously, we need calories to build muscles, right? Kind of. On 2022’s version of WebMD, aka TikTok, there are videos flying around about how it’s impossible to build up our biceps while in a calorie deficit.

As user @thefittrials puts it, “If you are in an environment where you are consuming less than you are expending, you don’t have the necessary building blocks to build muscle.”

The logic seems to check out, especially since my Gen-Z brain has been trained to bypass any critical thinking when it comes to well-lit videos. That’s why I rely on other clips from trained medical professionals like @dr_idz to vet all the wellness claims getting double-tapped on the daily.

As an acute medical doctor with a Master’s in nutrition, Dr. Idz routinely debunks all the fitness-related clickbait on our feeds. Since our Blogilates leader, Cassey, is planning to enter a calorie deficit for the last phase of her 90-day journey to muscle, I called Dr. Idz to get the 411 on what’s fact and what’s fiction when it comes to bulking up in a low-cal environment. So, let’s get Idz-y with it.

@dr_idz

You CAN’T build muscle in a calorie deficit? #weightloss #fatloss #nutrition #fitness

♬ original sound – Dr Idz (MBBS, MRES)

Can you build muscle while in a calorie deficit?

Short answer: Yes. In the wise (and informed!) words of Dr. Idz on TikTok, “Building muscle is not an energy-dependent process. It is a signaling-dependent process.” Those signals are high-intensity weight training and lots of protein—at least 1.6 g per pound of body weight every day. (Screaming, “Get swole!” at our glutes hasn’t been scientifically proven as a 3rd necessary signal, but it probably couldn’t hurt either.)

When our bodies get these signals, but not an excess of incoming calories, our burgeoning muscles pull their required energy from stored fat. As an example, Dr. Idz references a 2019 study that instructed 4 groups of women to practice varying levels of physical activity while on a 500-calorie deficit diet. All of the groups lost fat after 6 months, but only the group who went hard at the gym—like, harder than our stomach after Thanksgiving dinner—gained 1 kg of muscle in the process.

What is Body Recomposition?

Unlike the other 3 groups, the women who tipped their scales in favor of gains underwent body recomposition. “Body recomposition is less about your raw weight going up or down. It’s more about changing the actual tissue structure within your body,” Dr. Idz says. Those tissue structures are fat and muscle, and body recomposition aims to transform our fat cells into muscle to kill 2 birds with one stone. 

A calorie deficit will take care of the fat loss, but to promote muscle growth, 3 things are key: 1) consistent resistance training to cause microtears, 2) a high protein intake (which Dr. Idz notes doesn’t have to be spaced throughout the day as long as we get the recommended amount in a 24-hour period), and 3) adequate recovery and rest, because those 2 days post-total ab annihilation is when the real magic happens. 

How do I choose the right calorie deficit?

Based on current literature, Dr. Idz says, 200-400 calories below your maintenance is ideal for body recomposition. FYI, maintenance level (which some online calculators can roughly estimate) is the number of calories needed to stay at your current weight. Since that figure changes alongside our workout routines, it’s important to make sure we’re keeping a consistent calorie gap. If you’re aiming for a 300-calorie deficit and burning 2,500 calories, you’ll want to consume 2,200 calories. If your workouts progress to the point where you’re burning 3,000 calories a day, up that intake to 2,700 calories. Make sense?

Also worth keeping in mind, the more energy you expend while on a low-calorie diet, the more your body will try to make up for it. “​​The body is very smart,” Dr. Idz explains. “It will find ways to conserve energy in other aspects of your life because you burned 500 calories from that workout. So actually, your new maintenance might not be 2500. It might be 2200 because you saved 300 calories elsewhere.” 

Those other ways could manifest in fidgeting less throughout the day or, in my case, knocking out for 2 hours after an attempt at jogging. (Seriously, it’s shoes off, ponytail down, snore.) Counting calories is never super fun either, and it’s natural to struggle with finding your maintenance and ideal deficit since online calculators don’t know the ins and outs of your metabolism. Dr. Idz says finding which figures are right for you is a process of trial and error, so don’t get discouraged if you’re not in the swing of things on the first try.

Should we even train in a calorie deficit?

Although it’s possible for our bodies to rely on fat cells instead of our 2 P.M. brownie, there are some challenges when putting it into practice—primarily maintaining progressive overload. As our muscles get stronger, we need to increase the difficulty of our workouts. That’s why exercise regimens routinely add more weight or more reps to keep your body from plateauing. “If you’re in a calorie deficit, you’re using body fat to fuel your workouts,” Dr. Idz explains. “Over time, it will become harder to carry on progressive overloading because you’re not in excess of energy.” 

In translation, while we could manage a run and some chest presses without a spare 300 calories, adding on some burpees might be pushing it too far. “Think about how your body is responding to your calorie deficit,” Dr. Idz reminds. “If you’re feeling run down and you can’t get any motivation, then go back up to baseline.” And going back to baseline doesn’t mean you failed—it’s actually part of the process. “You can body recomp to a certain point, but it won’t be optimal for building muscle forever. Some periods of that journey need to be in a surplus to refuel yourself and prevent lethargy, burnout, and fatigue,” he says. 

At the end of the day, it’s natural for our bodies to hit a wall during growth, but it’s crucial that we listen out for that smack, because that’s when it’s time to rest up, add 400-500 calories back to your diet, and finally catch up on Love is Blind. That way, you can build back your energy reserves and live to squat another day.

How Much Protein Do You Really Need? Advice From An RD.

Hi, hello!!

WOW thank you for all of your comments and questions on my first post! Your input is so helpful and it helps me get to know you. Keep your questions and thoughts coming! If you haven’t read it yet, be sure to check it out!

I had a ton of questions involving our friend protein – things like how to calculate macros, how to add a little “oomph” to your breakfast, energizing snacks, post-workout snacks, etc.

So I was thinking we’d think of this post as a little ‘Protein 101.” We’ll talk about what protein actually does and I’ll guide you to figuring out how much you really need. Then we’ll talk about the best sources of protein and how to decide if protein powder is for you! Whew. Sounds like a lot, but we’ll keep it simple

You need protein for more than just muscle gains

Protein has been a huge focus for Cassey on her journey to build muscle and strength, but we also love (need) it for a lot of other things. In fact, protein is so important that it’s found in every single cell in the body. There are thousands of types of proteins doing a variety of jobs in your hair, skin, muscle, bone, blood and other tissues we’re probably not thinking about as we bite into our steak or aggressively shake our shaker bottles.

Makes sense that experts refer to protein as the building blocks of life, right? Here are some cool things proteins do:

– Tissue growth and repair
– Work as enzymes to fuel thousands of chemical reactions in the body
– Remember learning about cell structure in 5th grade? Some cells are more rigid than others to accommodate different functions, thanks to protein
– Most of your hormones are made of protein
– pH regulation and fluid balance
– Antibodies in the immune system are made up of proteins

Is this a good time to mention that RDs take a lot of science classes?! Writing this really took me back to memorizing chemical structures and reactions – YIKES.

But the truth is, most people aren’t flocking to high protein diets to regulate their pH or improve cell structure.   

Protein is the popular kid of macronutrients for other reasons like:

Appetite control – Protein keeps you full and some research shows it suppresses ghrelin, a hormone that makes you feel hungry.

Bone health – Move over, calcium. We need protein to protect our bones too.

Boosting metabolism – When you eat protein, your body experiences a short-term metabolism boost. The scientific term is the thermic effect of food (TEF) and I honestly think it’s a little more hyped up than it should be.

Muscle and strength gains

How much protein do you need? 

This is without question one of the most common nutrition questions I get as an RD. And I totally understand why! It’s one of those things that you can Google all day long, but it’s very easy to wind up more confused. There is just so much information out there. So many equations and calculators. So many fitness sites telling you to eat insanely high amounts of protein.

The good news is, it doesn’t have to be so complicated! Let’s go back to the basics to give you a realistic idea of how much protein you really need.

Ready to do some math?

Nothing too crazy, promise.

All you need to know for now is your weight in kilograms. To figure this out, just take your weight in pounds and divide by 2.2. Here’s an example!

150 lb / 2.2 =  68.2 kilograms (kg)

Step 2! The recommended daily allowance (RDA) for protein is 0.8 grams per kg body weight. So if we go back to our example:

0.8 x 68.2 kg = 54.5 grams of protein per day.

You’re probably thinking that this sounds super low. Remember that this is the RDA, which is baseline for a sedentary person with no health conditions that require additional protein. 0.8 grams per kg will give your body what it needs to preserve muscle mass and maintain all of those cool functions we talked about earlier.

Activity increases your protein needs

The more active you are, the more protein you need.

If you’re active – The American College of Sports Medicine recommends 1.2 – 2 grams of protein per kilogram bodyweight. 

If you’re building muscle – The recommendation increases to 1.6 – 2.2 grams of protein per kilogram bodyweight. Yes you have probably seen recommendations higher than this and you can safely eat more than this. However, it’s not likely necessary for most people. 

If you prefer to look at the percent of calories from protein (this makes it easier to figure out other macros sometimes), the range from protein should be somewhere between 10-35% of the calories you eat every day. If you’re highly active and/or trying to build muscle, aim for the higher end of this range.

For weight loss – Yes, you should eat more protein if you’re trying to lose weight. Not only does protein fill you up and keep you satisfied between meals, but it also preserves muscle mass so you can focus on losing fat.

Consider working with an RD to figure out how much protein you need

Small but necessary disclaimer: the best way to figure out YOUR needs is by working with an RD or your health provider. If you do the math and you’re still not sure, it’s 100% worth your time to work with someone 1:1.

What are the “best” sources of protein? 

“What should I be eating for protein? Am I cutting myself short by eating plant-based protein?”

Technically the “best” quality protein sources are going to be from meat, poultry, eggs, fish, and dairy. This is just based on the amount and types of amino acids these foods offer. BUT you can get plenty of high-quality protein on a plant-based diet too!

There’s more to this that I’ll save for another post, but for now, focus on variety. This is key to getting all of the amino acids your body needs on a plant-based diet.

If you struggle with variety, here are some great sources of plant-based protein to try:

Beans/legumesNuts/nut buttersSeeds/seed buttersSoy (tofu, edamame, tempeh, soy milk)Nutritional yeastQuinoaOther ancient grains (spelt, teft)





Do you need to take protein powder? 

Think of protein powder as a tool. Like other supplements, there is a time and place for it, but not everyone “needs” it. Let’s talk about some reasons you may benefit from a protein powder.

1. Your protein needs just increased

See a few paragraphs above. Are you increasing your activity, trying to lose weight, gain muscle, or increase protein for a health condition? You MIGHT benefit from a protein powder.

Here’s why I say *might.*

It’s pretty easy to meet protein needs with food, even if you decide to increase your intake. For example, 3 ounces of chicken provides 26 grams of protein. Not a lot of chicken for a pretty good protein boost, right?!

However, sometimes you need easy protein servings to fall back on when you can’t just grill up some chicken. That’s where protein powder comes in for me. I love using it to level up my snacking game. You can bake with it, make protein bites with it, or even add it to your oatmeal for breakfast. I can support using protein powder to fill in the gaps, but I’ll never recommend protein powder as a meal replacement.

2. Post-workout recovery

Post-workout nutrition is important, and protein is a key player. It gives your muscles the amino acids they need to repair and rebuild the muscle you just broke down during your workout. Super important if you’re looking for gains. Protein powder is not only convenient, but your body digests it quickly.

Let’s not forget about friends carbs here though! They’re important for post-workout recovery too.

3. Convenience

This is the biggest selling point for protein powder, IMO. We love a product that promises convenience, right?!

Protein powder is easy to take on-the-go. All you need to make a shake is some water. When you leave the gym, you have it right there with you for post-workout recovery.

4. You eat a plant-based diet and protein is kind of a struggle

Your protein options are naturally more limited when you eat a plant-based diet. Do all vegetarians/vegans need a protein powder? No. But again, using protein powder can make life a lot easier if you find yourself struggling to meet your needs.

5. Critical illness or injury

This probably isn’t why you’re here, but it’s a very valid reason to take protein powder.

What should we talk about next?!

And that’s it for ‘Protein 101’!

I have more protein posts coming, but what else would you like to know? Now that you have a better idea of how much protein you need, are you surprised? Did you previously think you needed more or less?

Let’s discuss in the comments!

Day 60 Results | 90 Day Journey to Muscle

Wow. I have made it past the two thirds mark, and honestly, I am feeling exhausted. Not physically, but emotionally.

I edited a video to explain. Have a watch if you haven’t yet.

 

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A post shared by Cassey Ho (@blogilates)

 

Anyway, still working on hardening up my heart so I can make it through the next 30 days in a healthy mental state. I will keep you posted on whether or not I decide to continue to share my workouts and meal plans. I don’t want to give power to those who want to see me fail by letting them silence me. But at the same time, is the mental battering worth it?

I miss the old days where my blog was just my diary…

I was actually feeling a little nervous walking into my Day 60 Dexa Scan because of what people were saying about how “impossible” my numbers were from last time. Like, I KNOW I’ve been putting in the work, I KNOW I’ve been lifting heavier, I KNOW I see muscle developing, and yet I still allow what other people say to strip me of my confidence and discount my achievements. I am struggling so hard with this, but I am working on it. You would think that after over a decade of being online, I would have grown a thicker skin. But, I’m just wired like this. I always have been. If anyone has tips on how to not care, PLEASE share.

Anyway, time to go over the numbers. I decided to make a chart to consolidate all the info that matters to me. The original charts are embedded below this one for your further reference.

DEXA SCAN DATA:

MEASUREMENTS:

ANALYSIS:

In the past 60 days:

I gained 6.5 lbsI lost 3.2% body fatI lost 2.5 lbs of fat tissueI gained 9 lbs of lean tissue!!! (Up from 6.3 lbs last time)

Day 30 to Day 60 regional deep dive:

Arms: I noticed that I was not able to increase my weights significantly week to week, and this is confirmed with my arm lean tissue showing ZERO change. Additionally, my Dexa Scan fat tissue report (not uploaded) shows that I gained fat mass in my arms which correlates with the increase in bicep circumference.

Legs: My leg muscle mass continued to grow (0.9 lbs) but not as much as last month. I think “newbie” gains from Month 1 had their run and now my body is now settling into slower and more “typical” muscle growth.

Trunk: I gained 1.4 lbs of lean tissue in my trunk (neck to hips) which is interesting, especially given that my chest circumference decreased by 0.5 inches. However! My fat tissue report indicates that I lost 1.4 lbs of fat mass in my trunk vs last time. This could mean a few things:

1) That all those chest and back workouts I wrote into my plan are REALLY WORKING and/or
2) My boobs got smaller due to fat loss and hormonal changes and/or
3) I am retaining some extra water (I was feeling a bit bloated on scan day – more on this in the next section) and/or
4) Same margin of error from last time and/or this time’s scan

IS THE DEXA SCAN ACCURATE?

Over and I over, I keep seeing naysayers shouting that my results aren’t real and that the Dexa Scan is not accurate.

Well, here’s the truth. Whatever measuring tool you decide to use to track your progress, there will be a margin of error. Dexa Scan may not be perfect but from what I know, Dexa Scan and Bod Pod (which I have not tried yet) are the gold standard. They are way more accurate than those bathroom scales that use bioelectrical impedance analysis to estimate your body fat % and muscle mass %. I have one, and my body fat is underestimated by 6-7% compared to my Dexa Scan.

So…what to do?

If you use the SAME measuring device, measure at the SAME time both times, under SIMILAR conditions (Did you go to the bathroom? Did you drink or eat before?) it doesn’t really matter what device you use. What matters is the change you track. I personally like to measure in the morning on an empty stomach, and with no water intake.

Ah, water intake. Let’s talk about that.

I want to thank the naysayers for bringing this whole Dexa Scan manipulation tactic to my attention. I did not even know that one could manipulate their Dexa Scan to alter their numbers until the comments section led me to some Reddit forums that explained the phenomenon. Apparently, you CAN increase your lean tissue mass if you just drink a ton of water right before.

I looked into it further, and you know what? They’re not wrong. According to this study from The Journal of Parenteral and Enteral Nutrition, “Hydration status may affect DXA accuracy…Large changes in hydration (higher than 5%) can change the attenuation of fat-free soft tissue, causing an overestimation of the LST (lean soft tissue) compartment. Nevertheless, small changes in hydration levels do not greatly alter DXA estimates.”

Good to know.

BUT.

1) WHY in the world would anyone want to manipulate their Dexa Scan (which costs ~$55 per scan btw) when the whole point is to get REAL data to help you reach your goals?

2) All the lean tissue mass would show up in your midsection area anyway.

I wanted to bring up the hydration discussion because maybeeeee my trunk lean mass increased due to water retention (I was feeling bloated) but could it have been 1.4 lbs of water bloat? I don’t think so but I’m not sure. Both times I measured, I did so in the morning before eating or drinking anything, so I did everything in my power to keep the conditions the same.

THE TRUTH?

Numbers are just ONE part of the journey. It’s just data points. It’s what you do with it that matters. You need to also look at other factors that matter to you in order to paint the entire picture and help you reach your goals. Measurements. Run speed. Heart rate. Weights lifted. Mood. Fatigue. Clothing size.

At the end of the day, only you know your truth.

I know my truth.

30 days left. Let’s go.

My Day 60 Dexa Scan Report: 

 

Freezing the Fat: Is CoolSculpting Scary Good or Just Scary?

“Can I lose 10 pounds in a week?”

Raise your hand if you’ve ever stood in front of a mirror before so-called bikini season and asked that question. (Our hand is currently raised, FYI.) The logical answer that considers our mental and physical wellness is a resolute, “No.” But the answer from YouTube, Google, and brand ambassadors for detox tea is, “Yes, of course!” Obviously, we’d prefer door number 2 since it promises a leaner, meaner body without having to do annoying stuff like “make sustainable lifestyle changes.”

What happened to Linda Evangelista? What is CoolSculpting?

Recently, Linda Evangelista’s brave story about a cosmetic procedure gone wrong reminded us why the slower road should be more traveled—even if it is lined with plié pulses. After disappearing from the public eye, the ‘90s Supermodel resurfaced to tell the world why she’s been MIA. Turns out that in 2015, she tried CoolSculpting (technically known as cryolipolysis), where a targeted area is essentially frozen until 10-25% of the fat cells are zapped away. It sounds amazing… unless you’re one of the few people like Linda who develop Paradoxical Adipose Hyperplasia (PAH) as a side effect.

 

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A post shared by Linda Evangelista (@lindaevangelista)

In fewer than 1% of CoolSculpting patients, the procedure causes the overgrowth of fat cells  8-24 weeks after treatment. The now enlarged areas become hardened, resembling what some clinicians describe as a “stick of butter.” Various researchers have suggested causes for this complication, including genetic predisposition, use of a large hand-tool during the application, and previous cryolipolysis sessions, but there’s no scientific consensus for why this exactly happens. (Men and Latinx patients are also more likely to develop PAH post-CoolSculpting, but the reasoning has yet to be determined.)

In some cases, PAH can be treated with liposuction—and if the abdomen was targeted, a tummy tuck—to remove the affected tissues, but Linda tried that twice with no improvement in her condition. (Can we also pause to mention how bonkers it is that liposuction—which has its own slew of risks like fat embolisms and malformed skin—is the recommended fix for a side effect from another procedure? Really, somebody drop a rap beat because that is absolutely Ludicrous.)

Does regular cryotherapy have the same risks?

Of course, CoolSculpting is just one slice of the chilling story that is cryotherapy. Other celebs like Jennifer Aniston have dabbled in the full-body version since research shows it can reduce inflammation, soothe muscles, and even treat migraines. What isn’t scientifically backed is the claim that entering the creepy chamber, getting Saweetie-level Icy for a few minutes, then repeating helps us shed inches, leading Healthline to say the potential side effects like nerve damage aren’t worth the “largely unproven benefits of weight loss.”

Linda is echoing that sentiment now that she’s publically embracing her still-beautiful body. But it’s important to note that none of this is her fault—just like it’s no one’s fault when a diet or crazy 30-day challenge goes wrong. What is wrong is how societal pressure makes us feel the need to try things like cryotherapy or 500-calorie meal plans. The worst part? We’re told to try those things now. But newsflash: Our bodies work by their own rules, not the patriarchy’s. That’s why years and years of research show that quick fitness fixes like fad diets simply don’t work long-term. 

How should I reach my health goals?

Sustainable lifestyle choices. Eye roll, we know, but it’s true.

Studies show staying regularly hydrated (the recommended fluid intake for women is 2.7 liters per day) helps you get fueled up for a workout, avoid overeating, and increase the number of calories your body burns in and out of the gym. (One study even found that women who drank 1 liter of water a day compared to those who didn’t dropped an extra 4.4 pounds over 12 months without any other changes.) Even underrated forms of exercise like walking have been proven to lower blood pressure, aid weight loss, and boost brain function.

We know advice like “drink 64 oz of water” or “take 7,000 steps a day” isn’t as sexy as “shred 6-pack abs in 12 minutes .” And while challenges are great for shaking up our routines, daily habits are what really seal the deal. So instead of saying, “I want to lose 30 pounds by June,” try, “I want to make the healthiest decisions I can until June, then love whatever body I end up with.” And if those decisions are getting rest, staying active, and maintaining a nourishing diet, odds are you’ll feel stronger and more energetic anyway. 

That reframe of fitness is what helps you appreciate the benefits of Tiktok’s “silly little walk” trend. It’ll also help you avoid the CoolSculpting, obsessive calorie counting, and the guilt following a bowl of pasta (which has been part of our balanced diet since age 3, and no one will ever change that). The bottom line: You do not need to detox or restrict or any other negatively connotated word to reclaim your confidence. Just make choices that help you feel empowered—and please, for our peace of mind, avoid any wellness scheme that writes its disclaimers in itty-bitty print.

Ever Wondered What A Registered Dietitian Eats In A Day?

Hey guys! 

This is actually NOT Cassey! This is Breanna (or Bre, since we’re friends now) – the registered dietitian at Blogilates! Cassey and I have worked on a few really fun projects together, like the 90 Day Journey Meal Plan.

Maybe you met me on my live Q&A with Cassey on IG earlier this year!

Exciting news!! Starting with this post, I’ll be here on the blog answering your biggest questions about nutrition and talking about my favorite thing – food!

And on that note…

I’m going to do something I said I would never do…

A “what I eat in a day” post.

I’m not a fan of these in pretty much any other circumstance because well, what’s the point? We’re not the same, right?!

Your needs and your life aren’t the same as mine. So is it really helpful for me to encourage you to eat the same way as me, or for you to just copy what I do because of my credentials? No, not really. 

I decided to make this post NOT because I want you to copy what I do. I’m doing this because it feels like the best way to show you my real life nutrition philosophy. What I find most important about food, and how there is no “perfect” diet.

Things to know before I flood your screen with very *not* professional food pics:

1. I love nutrition because I love food. All food (wellll except cilantro )

2. I’m a mom of two young boys, and a husky (yes, dogs count as children too). I work from home, usually while also doing my mom thing. Some days I have the energy and motivation to meal prep, chop all the veggies, and drink tons of water.

Other days, I quickly throw together a pb&j for lunch and literally leave myself reminders to drink water because otherwise, I’ll realize at 5pm that I haven’t seen my water bottle in hours. I have cravings and I love pizza. If you invite me to a pitch-in, I’m probably bringing cookies.

3. I don’t currently have specific training goals. I’m focused on balance and eating intuitively to maintain where I’m at.

4. I strongly believe in the power of nutrition, but I also believe that all foods fit. 

So now that you know the basics about me, here’s a typical day of what this RD eats in a day. 

First, coffee.

Mornings are sacred to me. Every day, I set an alarm to be up at least an hour before I expect my kids to wake up (lol at me trying to predict this). I do this for two reasons:

To get some work doneQUIET

This is also when I drink coffee, because I refuse to believe moms need to settle for cold coffee unless it’s iced on purpose. This helps me ease into the day while doing something productive. 

Breakfast: Protein Waffles + Banana

I go through phases with breakfast. Right now, I’m loving Kodiak waffles. My fave waffle/pancake toppings: 

Hemp seeds – For a little boost of protein, healthy fats, and fiber.Blueberry “syrup” – I take a handful of blueberries (usually frozen) and microwave them until they get a little jammy. I’d say 20 seconds for fresh bluebs and about a minute for frozen. Then I mash them all up with a fork and pour over my waffles. This is one thing from this post you SHOULD copy. It’s so good.Maple syrup – If I don’t have blueberries or I’m just not feeling it that day, I go for regular pure maple syrup. Yes, the kind with actual sugar. 

 

I also eat half of a banana not because it’s ever wrong to eat the entire banana. I eat half because I share with my one year-old and I know he won’t finish an entire banana.

Mom life. 

Snack: Chocolate Chip Energy Bites

This is usually my pre-workout snack. If you’re thinking that mid-morning is a weird time to workout, I agree! I prefer to work out bright and early, and eventually I’ll get back to that. But first I need to work on getting to bed earlier.

Lunch: Big Salad With Chicken

If I’m eating a salad as an entree, it has to be good and filling. When I make my own at home, I pile on as much as possible. I mean, this is a MEAL, right?! I usually include: 

Greens – Romaine is my favorite. Sometimes I mix in spinachVeggies – Whatever I have on hand and/or needs usedProtein – Today I used chicken but I also like chickpeas, boiled egg, or beansCrunch – A must. I loooove using Parmesan crisps, but I also throw in some hemp seeds (these things also add protein!) Dressing – My fave is a simple mix of olive oil, vinegar, stone ground mustard, garlic, and some herbs. But sometimes I go for classic ranch.





Afternoon Snack: Orange + Cheese

This is my “nap time” snack (ahem, the one I get to eat uninterrupted, with no one stealing bites).

Today I had an orange and Babybell cheese. Sometimes I go for veggies and hummus, peanut butter-filled pretzels or a cookie I baked the night before. I almost always have another cup of coffee. I try to go half-caff unless it’s been a day 

Dinner: Honey Mustard Chicken + Coconut Rice + Green Beans

I could eat this meal every single day. 

By the time we make it to dinner, I’m pretty fried. I have to be really careful not to plan meals that take a lot of effort or time to cook, no matter how ambitious I’m feeling when I make our weekly grocery list. 

I love this meal because everyone in my family enjoys it and it requires very little effort. That’s how a meal becomes a staple for me. The coconut rice basically makes itself in my Instant Pot. For green beans, I always sauteé with lots of garlic.

Fun fact: this is one of the few veggies my husband will actually eat (he has really broadened his horizons though, so if you’re picky, keep trying foods in different ways!).

Dessert: Chocolate

Nice and simple. Sometimes, my husband and I have a bowl of ice cream after the kids go to bed and it feels like a mini vacay.

That’s what I ate today! Tasty, right?! What surprised you? What can you take away from this?!  

I could write forever about everything I want you to take away from this post, but we’ll save some insight for future posts! For now, here are the key things I wanted to shine through:

– I will never demonize carbs

– There is no textbook “perfect” way of eating

– I prefer to focus on ways to ADD nutrition. Not restrict (with the exception of allergies, sensitivities, etc.)

What should we talk about next?!

The weekly posts I’m working on will dive further into some of the key points above, but I really want to know what YOU would like to learn about.

So, how can I help?! What questions do you have about healthy eating? What do you struggle with?

Tell me in the comments!!!

Week 8 Meal Plan Update | Day 49 of 90

Hey guys!

So sorry this post did not go up on Sunday. I guess I get to blame it on “choosing rest” so that’s ok right!?

Before I start this meal plan update, I want to embed this post I wrote on IG right here. I am the heaviest I’ve been in a long time, and something unexpected happened. Please read:

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates)

Alright, I am about a week out from my two-thirds DEXA Scan Check-in! I have been steadily gaining weight this whole time. Hoping it’s muscle weight! I am GUESSING it is since I’ve been able to lift heavier, but I guess we shall see next week! Oh also…the bikini is being made right now!!! AHHHH!!!! Thanks to you guys, I opted for more of the pinker/redder hues. I CANNOT wait to put it on! in about a month! I need to go buy some clear heels…

Anyway, here’s my meal plan update.

OH!

BIG NEWS.

The rice cakes are gone.

No, I didn’t get tired of them (still love em)…rather, I noticed that eating them didn’t really fill me up because they were so light and carby. Swapped em out for whole veggies with more fiber! Also increased the fats a bit.

Meal pic time!

Don’t really have time to cook as much these days, so these chicken skewers from Costco are life savers! Also, they are so flavorful and fun to eat. I mean, who doesn’t like food on a stick!? Also the sweet potato avo toasts keep me fuller longer compared to the rice cakes. This was a good swap.

Supersculpt pancakes. Necessary. This is coming with me all the way to the end. OH and I am DOUBLING my PB serving this week. VERY VERY happy about that!

If you have not tried the Mexican cauli rice from TJ’s you are missing out. You need this NOW. It is literally one of my top fave things from TJ’s.

Oh and if you haven’t tried the hearts of palm pasta from TJ’s you are also missing out. They don’t always have it, but when they do, I buy like 16. No, really.

K that is my update for this week! Hope you are all doing well!

Week 7 Meal Plan Update | Day 43 of 90

Hey guys!

I hope you had a great weekend. It was a pretty good one for me – I got a deep tissue massage, Sam and I ate out once at a Mediterranean restaurant (I had a chicken kabob salad with falafels and tons of hummus) and I even started a new hobby! I got myself a Cricut machine! How did THAT happen you ask? Well I wanted to buy something personalized on Etsy, but didn’t like the fonts they were offering. So then my friend was like, “Well…you know if you just invest in a Cricut once…”

Lots of confusion and tons of YouTube videos later, here I am, a proud Cricut Maker 3 owner. I made my first customized sticker yesterday! Not the best, but whatever, I did it. There is just SO much potential and SO little time!

ANYWAY! I cannot believe I am just 2 days away from the HALFWAY POINT of my 90 day journey! WHAT!!!

Yesterday night, before I went to bed had I had an inclination to just start looking at competition bikinis. I started hearting a bunch on Etsy. I could look at these forever. They are so so beautiful.

You know, when I first competed, I could not afford a real bikini competitor bikini all decked out with crystals, so I bought a normal bikini and my mom and I went to the fabric store to buy rhinestones to adhere ourselves. We looked at pics on google and sewed in a scrunch butt to help with the bootylicious factor and major boob pads to help with the boobylicious factor. There’s a lot of love in that suit, and I do not plan on ever getting rid of it.

I could barely sleep last night because I kept thinking about how sparkly those suits were. No really, I woke up at like 3 am and kept thinking about those bikinis. (This is the mind of a person who is stimulated by shiny things.)

Well, I woke up this morning and knew what I had to do. If I am going to reclaim my bikini past, I want to reclaim ALL aspects of it – INCLUDING the fashion!

SOOOOOOOOOOO…

Help me design my 90 day journey bikini

What color should I go for!? Comment what you think.

I am literally SOOOOOOOOO excited for this!!! I glad I am doing this now because these custom suits can take several weeks to create. Eeeeeee!!!! I cannot wait to put on a real competition bikini for the first time. Ahhhhh maybe I’ll even buy clear heels and choreograph a little posing routine for funzies!? Who knows. I just want to wear this so bad.

Photo recap from the past week of workouts:

I am feeling stronger and stronger every week. It is so crazy. Exercises are getting easier and I can lift even heavier. It is so cool. I am also beginning to see my body change more, especially around my legs and hips.

Here is my updated meal plan for week 7! Introducing a new menu item: Vietnamese inspired spring rolls…

Inside the rice paper is butter lettuce, chicken, and avocado! The dip is a mixture of sugar free BBQ sauce + lemon + sriracha. Traditionally, a REAL Vietnamese spring roll is filled with vermicelli noodles, pork, shrimp, mint, and some greens. The sauce is hoisin with peanut butter. I am 100% sure fellow Viets would look at me like I am crazy, but trust me, this is REALLY GOOD. I could eat this all day, and the macros are fantastic

Yes, rice cakes are on here again. I love rice cakes and will continue eating rice cakes til I get totally sick of them. Like I said in an earlier post, when I get obsessed with something, I can’t get enough of it. Until one day, I wake up and decide that I just CANNOT stand them anymore. I’m just weird like that!