Cassey Ho's Blog, page 48

Can’t hurt me. | Day 22 of 90

Hey guys!

The title of this blog post is the title of the book I am reading called “Can’t Hurt Me” by David Goggins.

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For too many years, I have allowed negative comments from strangers to affect my emotional well-being and I need to stop letting people have control over me, my mind, my body, and my journey.

I’m almost done with the book, and I HIGHLY recommend you read it. I find myself literally (as in audibly) saying “YES” under my breath every time David says something that rings so true for me, but that I have been afraid to express for fear of being called names. His whole thing is “stay hard” and let me tell you – this Navy Seal is one of the hardest people I’ve ever learned about. He was a victim of child abuse, he’s run on broken legs (literally), has completed over 60 ultramarathons and seems to have hacked the potential of the human mind.

My goal with reading this book is to figure out how to not let other people’s opinions of me bother me. Like, why do I STILL give them that power? WHY do I give them the power to hurt me?

I hope I have an answer after I finish the last few chapters.

But one thing I do want to mention before I get into my meal plan for week 4:

I am sick of the sexism that goes into play when a female wants to be intense, be hard, and push her limits. Why is it that she is labeled “unhealthy”, “unrealistic”, and a “bad role model”? Why can a man do it and be inspirational? Why, when I do it, do people feel it’s ok to tell me to chill out and to focus on more important things, like being a mother? And, why do people feel like they can tell me how much to work out, how much to eat, and how I should be running my business and my life?

Honestly, I was getting so sick of all of this that I was about to just stop the blog posting, stop the IG posts, stop the IG stories, and just be like – kay, you don’t get to be a part of my journey, you don’t get the privilege of my transparency, you don’t get to taste my vulnerability, see ya – I’ll be back in 90 days.

But that would mean that I gave in.

That would mean I became weak.

And that is not what I am trying to do. I am on this 90 day Journey to get in the STRONGEST shape of my life physically, mentally, and emotionally.

See why defining your Why is so important? It was in this time of weakness that I NEEDED my Why. I needed my Why to tell me to keep going. And it did just that, so here I am, pushing on into week 4, trying t0 stay hard, and unhurt.

Week 4 meal Plan:

I am REALLY excited about my meal plan this week because it’s all of my fave meals from the past 3 weeks, tweaked to perfection!

I’ve decided to stay in the 1800 calorie range for now with all macros generally the same as last week’s meal plan. It’s also the FINAL week of my Month 1 Workouts! Cannot wait to write a new plan this weekend and get my Dexa Scan next Wednesday.

Looking forward, next month’s workouts will have less reps so I can lift heavier. Food wise, I will generally keep things the same (well, unless my Dexa Scan tells me otherwise) until the final couple weeks out, aka my faux “bikini prep week”! Still wondering…should I buy an over the top sparkly bikini, wear clear heels, and do a faux walk across the stage…at home!!?? OMG wait, should I get a fake tan? But like, not be a hot cheeto this time!??? Hahaha. WE SHALL SEE HOW DEEP I GET.

But I mean, if we’re gonna do this, we’re gonna DO THIS, right??

Meet the POPFLEX Basics II Collection!

Hey guys!

OK this is so overdue. I have been MEANING to blog about the new Basics II Collection and did not get around to it…til now! So uhhh…pardon the lateness but better late than ever right!?

Here we go.

The POPFLEX Basics II Collection. 

Basically, everything you love, but in easy to wear colors. That’s it. Let’s go over the pieces.

The Alpine Bra

You love this. I love this. How could we NOT?! It’s so flattering on literally everyone. The plunging mesh design, combined with a racerback to keep everything secure – perfection.

Snag this in Black or my fave, Mocha (seriously, go look at my 90 day Journey to Muscle posts and you’ll see how often I wear this!

Also comes in black, because obvs.

The racerback in addition to the higher neckline makes this a great bra for higher intensity workouts.

The Vivid Crop

Just like the Alpine Bra, the Vivid Crop has a gorgeous deep V with mesh detail. But can we talk about the deep V open back?! Elegance defined.

This comes in Black and Cream, because yes you will want to wear it with everythingggg.

Brief pause on tops: Ultimate Hourglass Biker Shorts are BACK!

These are so easy to throw on for a workout, trip to the grocery store, or whatever adventure the day holds. They have the crossover hourglass waistband we can’t get enough of, the new seamless front panel (ahem, no more camel toe), and a booty lifting V back seam. AND POCKETS.

But looooook how easily you can pair the Hourglass Biker with literally any top in this collection to create the most amazing set (like the pic above). The options are endless.

Obviously we had to have these in Black. But THE MOCHA. YOU GUYS.

The Supersculpt Legging comes in mocha too!!!

Seriously, this mocha color is everything. You already know and love the Supersculpt legging, AKA the perfect legging. You can wear these with literally any top in this collection. How’s that for a staple?

Also making a comeback: The Cargo Drawstring Legging

Ahhhh we have waited SO LONG for this.

We first met the Cargo Drawstring Legging in the Safari Collection and ohhhh it was love at first sight. With a drawstring tie-off and super deep pockets, we knew this legging had to exist in black.

K. Back to tops. Remember the amazing Gulch Crop?!

Um, how could we NOT?!

The Gulch has been a fave for a loooooong time – like, since Terrain. I love the crop length that accentuates the waist, the soft voop neck, and thick straps. It’s a true basic, but definitely not boring. This is another one I’ve been wearing on a steady rotation for my workouts lately!

We brought this back in Black, Cream, and Mocha to match everythinngggg.

She’s back! It’s the City Crop Tee…in 3 colors!

I love a basic layering tee, but it can’t be TOO basic, you know? I love the City Crop because its so soft and flowy, but there’s also a super cute bow that can tie in the front or back. It just makes everything look so cute and put together but like, with no effort

You’re gonna need this in all 3 colors: Black, White, and Rose Taupe.

 

The Supersculpt Legging now comes in THREE inseam options

THIS IS HUGE.

I’m on a mission to create the best fitting activewear that exists. This is a major first step to making this dream a reality and OMG I am so excited you can finally shop these and find the perfect length for you! No more pulling at leggings that are too short. No more bunching at the ankles. There’s 25″, 27″, and 29″!

YAYYY that’s everything from the Basics II Collection!!!!

What designs are calling your name?!!!

Choosing less. | Day 21 of 90

Hey guys!

Week 3 is complete! I need to schedule my next Dexa Scan because Day 30 is going to be here in just 9 days! I am so curious to see what my muscle building methods have amassed to.

Clothes from top left going clockwise: (1) Tone Bra and Ultimate Hourglass Biker shorts with pockets. (2) Captivate Bra and Nike shorts. (3) Glow Bra and Sprint Shorts. (4) Warm Up Hoodie and Nike shorts. (5) Alpine Bra and Ultimate Hourglass shorts with pockets in Mocha. (6) Belle Sweater and Mesh Gloves. 

Here is my Week 3 recap in my 90 day Journal:

Workouts:

This week, I did something different. I actively chose to do less. I realized that I had been going so hard (in fact, too hard) that I was waking up feeling exhausted for my next workout instead of feeling ready to crush it. So, I chose to run slower, cover less distance, and I did not up my weights in every exercise.

This decision is something that takes effort for me to do, as naturally, I am an overachiever in my blood. But, I am so glad I made doing less a focus this week, because today, Sunday, I felt the benefits of proper recovery. My run felt more effortless and my weight lifting session felt more powerful.

Food:

I am sooo obsessed with the food I am eating, especially my rice cakes and avo meal. I seriously cannot get enough of it. I am thinking of maybe including it 2x a day on my menu next week!? We’ll see when I rewrite my meal plan tonight.

Oh, but what I CANNOT include…is greek yogurt. I mean, I KNOW I am lactose intolerant and my skin breaks out when I have dairy, but I wanted to create my own high protein homemade dressing. Halfway through the week, I developed a huge pimple on my chin. UGH. Sad times because it was awesome getting that extra protein in in a creative way.

Sleep:

In general, sleep hours increased this week. I averaged around 7 hours a night which was fantastic! HOWEVER – I keep waking up around 3 or 4am due to stressful dreams and then I have to get up to pee too. I actually think my overfull bladder is causing the stress dreams, so I will vow to NOT drink so much water right before bed. I will be better about spreading out my hydration throughout the day time.

Week 3 Weigh In:

From the beginning of my 90 Day Journey to muscle, I have gained 2.2 lbs! I am really excited to get my Dexa Scan in 9 days to see how much of that weight gain is muscle weight. I want to gather some numerical data to help guide my next step.

However, looks like I might be heading in the right direction:

Thank you for your positive comments on my latest IG post. You know, I had been thinking maybeeee I was seeing some gains, but I didn’t want to give myself too much credit this early in the journey. Your encouragement truly empowered me and made me smile deep, deep inside. Thank you.

I can’t wait to tackle week 4. See you tomorrow for my meal plan update!

Meal Plan Update | Day 16 of 90

Hey guys!

Happy Lunar New Year! It is the year of the Tiger – which just so happens to be MY year. They say that people born during the year of the Tiger are thought to be natural born leaders, courageous, energetic, they love challenges and competition, and are definitely risk takers. They also like to give orders, not take them. Ha, sounds just like me

Skort from POPFLEX, Top from F21, and shoes from ASOS

Supposedly my “power” should be stronger this year! Good, cuz I’ll need it. I’ve got to get through this 90 day journey and crush it with the business…so…Moon, Prism, (tiger) POWER!!!

Also, sorry I did not blog Monday as promised. I ACTUALLY chose rest over work. Progress! Major progress! See? I told you I would work on this!

Now, here is my plan for week 3.

Workouts:

Keeping everything the same as last week. I feel good about this routine. Will continue to up my weights where I can, while prioritizing proper form over recklessly lifting heavier for the sake of lifting heavier. Month 1 is all about getting back into lifting and re-familiarizing my muscles with the movement. When it comes time to plan for month 2, I will be decreasing my reps so I can increase my weights.

Food:

As you can see, I upped my calories this week because I wanted to up my fat intake as I was noticing that I was reaching for nuts and guac last week. Fat grams are nearly doubled from 27g to now about 50g. Carbs and protein are up a bit because there’s a bit more food. I am curious to see how this affects my muscle building efforts. I’ve been on this meal plan for 2 days now. My fullness levels and energy levels are still the same as when I was on the 1500 plan, so I am curious to see what happens with muscle growth.

Food pics below!

Rice cakes with avocado and egg whites is a winner. I am keeping this one from last week, but increasing my egg whites to a full cup for maximal protein intake. YUM!!!

Spinach Oats and Chicken, also a winner. I love this one soooo much. Especially with a ton of sriracha and ponzu. It’s so good, I might keep it for all 12 weeks.

I wanted to increase my fat intake this week, so adding avo on top of my sweet potato. Super good. Oh BTW making homemade dressing now and it’s legit. I just mix greek yogurt with sugar free BBQ sauce, some hot sauce and BOOM a high protein dressing with super flavor. It’s amaze.

Supersculpt Protein Pancakes are also back for week 3. But this time, with blueberries and greek yogurt mixed with sugarfree maple syrup. OMG seriously SO GOOD. I love the sweet greek yogurt on the pancakes. It makes everything so desserty and creamy!

Oh and I did not take a pic, but I’ve been enjoying just drinking almond milk mixed with monkfruit sugar and salt to taste. I pour it in a mason jar full of ice and drink from a pretty glass straw. I feel like I am having a milk tea from a cafe! It’s so fun.

K that is all for now! I will check in with you Sunday night and let you know how my first 1800 cal week goes.

Am I eating enough calories? | Day 14 of 90

Hey guys!

Time for my week 2 check in! 14 days down and I am LOVING this sense of focus and purpose I have right now. I needed this 90 Day Journey so much.

You see, my personality thrives off of challenges. My friends say I live my life in sets of challenges. When I don’t have a goal set and I am not working towards something (this is in business, fitness, or pretty much any area of my life) I don’t do well living in moderation. I feel like I am flailing. For some people, that may sound “imbalanced” or whatever you want to call it, but the truth is – this IS my balance. I am just an intense person. I am the opposite of a chill person. I am probably the most un-chill person you will ever meet! If I am happy, I will be bouncing off the walls, jumping, screaming and crying because I am so excited! If I am upset, I will be a depressed potato of sadness on the couch, also crying, because I cry about everything. Extreme is me – and yeah, Sam has to deal with A LOT because I do not stop

Anyway…check out my workout outfits of the week! I did not forget to take a pic of cardio day this time so I have all 6 pics this week. Yay!

All tops from POPFLEX Basics Collection

See Mauve Skort

OMG, also check this out…

POPFLEX Cloud hoodie in Heather Grey

Can we apreesh the beginnings of a leg muscle pop!!?? This is the first sign of physical progress in my body and I AM STOKED!!! I did not expect any sort of visual progress this fast, but it’s so cool to see because it means that I am on the right path on my 90 Day Journey to Muscle!

Here is my week 2 recap in my 90 Day Journal.

Main things I noticed this past week:

Food wise: I noticed myself reaching for nuts and avocado, which tells me that my body wanted more fats. So, I added that into my diet on top of what I had already planned out. (Interestingly, this was not happening in week 1.) Currently writing out my week 3 meal plan and will be adding more fats.

Workout wise: I am so proud of myself for lifting HEAVIER this week and for running FASTER too! Overall, my strength AND endurance are improving and I am feeling really happy about that. I do notice that my muscles get physically exhausted by the end of the week, so I have to take my rest day early. This past week, I took Friday off. I still ran in the morning but I went for a super deep tissue massage in the evening. It was perfection and helped me rest up for a weekend of intense workouts.

Sleep wise: I am failing. A few days this past week I averaged about 4-5 hours a night (it’s tough with all of the POPFLEX launches and the growth of the company – it’s so exciting and I keep wanting to go go go and never stop). The lack of sleep left me with a headache towards the end of the week which forced me to go to bed earlier. I got some 8-9 hour nights a couple sleeps in a row. That was all nice until…my weekend sleeps were riddled with bad dreams. Dealing with some personal stuff right now and seems like my brain won’t stop til the problem is solved. (See what I mean by how I can’t chill?)

So, week 2 results?

All in all, I have gained 0.6 lbs since the start! Last week I got my period, so that explains the sharp increase in weight and then the slight drop after.

Now, I want to address a concern that I keep seeing in the comments. I see that some of you are questioning my diet, saying that I am in a severe caloric deficit, starving, and that I am not eating enough.

Let’s get one thing straight – everyone’s body is different and everyone will react to caloric intake and caloric burn differently based on genetics, metabolism, and past exercise history.  If you are not me, then you do not know what is too much or too little for my body.  Seeing arbitrary numbers floating around the internet and deciding what’s healthy and what’s not for a person you have only met through YouTube videos, IG posts, and blog posts is not a fair or accurate way to prescribe caloric intake for someone.

For those of you who followed along on my first 90 Day Journey, you understand how this works. I start somewhere based on my best knowledge of my body, and then I listen to my body, tweak and keep tweaking until I get the results I want. Thus far, I have gained 0.6 lbs over 2 weeks. I am very full, have great energy and am physically lifting heavier and running faster. Until I get my next Dexa scan, I won’t know if that weight gain is muscle mass or something else, but the fact that I am lifting heavier pushes me to believe it’s muscle, which is the entire goal of this journey! So, to put those comments to rest, as much as some people may want to believe it, NO I am not starving and NO I am not in a severe caloric deficit.

For weeks 3 and 4, I am keeping my workouts the same but will be tweaking my meal plan to keep things exciting. Like I said at the top of this post, I noticed that last week my body wanted more avocado and nuts so I will be increasing my fat grams this coming week to see how I feel. I will keep my protein grams the same, around the 150-ish range, because it’s been wonderful for my muscle growth. It will be interesting to increase my overall caloric intake for week 3 because I am curious if this will increase the rate of which I am gaining muscle and if it will help me lift even heavier!

Ok it’s 10:29pm and I should be in bed now. BYE!

The Blogilates February 2022 Workout Calendar!

Hey guys!

Just like that, January is check, done! And now, we enter the month of love – February!

We started the year off with such a bang. We spent an entire week working out together, eating plant-based foods together, and just all around crushing the Glow Up Sessions. That energy ignited something in me, and hopefully it did for you too! It was the final push I needed to embark on my second 90 Day Journey. It’s been TOUGH but my motivation is still burning full force. Because I’m doing this for me.

How can you show yourself some love in February? What is something you can do for you, that will make you feel FIERCE? If you need some time to think, no problem! I have something to get you started…

The February Workout Calendar!!! YAY! 

Every time you check off a workout on this calendar this month. I want you to think about what this does for you. How it makes you feel. How it propels you to your goals. And then, think about the potential you see for yourself.

Alright, let’s check out the calendar!!!!

Download JPEG

How To Follow The February Workout Calendar

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

OR make life soo much easier and download the BODY by Blogilates app! Seriously, this is THE BEST. You will LOVE how you can access the monthly calendar and all of the videos in one place! Now you can find the Glow Up Sessions as a free program in the app too!

Now that you know where to find your workouts, here’s what you can expect each day of the February Workout Calendar. The goal? To make sure every muscle group gets the attention it deserves every week

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.

Tell me one way you’re going to show yourself some extra love in February! I’m going to put some serious effort into hitting my sleep goal! 

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Trust the process | Day 8 of 90

Hey guys,

Yesterday, I was having all sorts of fears about not being able to accomplish my goal of building muscle over the next 90 days…fears about not having full transparency into what’s happening with my body as I put in all of this work.

Well, this morning, all those fears vanished.

You know why?

Take a look:

Same workout, 1 week later, and I was able to increase my weight in nearly every exercise. I love being able to literally SEE my myself getting stronger. Regardless of what is happening on the scale, regardless of what I look like, the real evidence of change is that my muscles can handle more, and THAT, my friends – IS COOL.

I am 100% confident that the 90 Day Journey to muscle is heading in the right direction now and I am full of joy. I trust the process.

(BTW, I am wearing the new Alpine Bra and Hourglass Shorts from the brand new POPFLEX Basics II Collection that drops about 24 hours from now! I am OBSESSED with this mocha color. I need EVERYTHING in mocha!!!)

I am reposting my Month 1 workouts because I decided to tweak things a bit. Kinda overdid it on the lower body workouts because I was afraid my booty wouldn’t grow enough (it’s the last place to see change) but I really missed doing my arm workouts, so added in some of my fave shoulder and tricep exercises into Day 6.

Otherwise, I am DIGGING this workout plan. I can’t believe I only have 3 more weeks of it, then I gotta switch things up! Next month I am already thinking I will ladder it up and play with heavier weights and less reps as each set progresses.

Now, here is my week 2 meal plan!

Meal 1 is smashed avocado on top of rice cakes with tomatoes and an egg white omelet side.

Meal 2 is a fave from last week! My savory oats! But this time, I took out the zucchini and am using all spinach with the chicken and oats. I noticed that all the zucchini I was eating last week was bloating me weirdly.

Meal 3 AND 5 are my Supersculpt Protein Pancakes! (I just decided that THAT is what they shall be called because they really are super!) And yes. I am going to have protein pancakes 2x a day this week because I am obsessed. We’ll see if I still feel that way about em next week

Meal 4 is big ole salad of chicken with air fried butternut squash with a side egg white omelet with shiitake mushrooms. Also currently testing out a homemade yogurt sauce for dressing – will update you once I perfect the flavors, but so far, very promising!

I was very satisfied, very full and had tons of energy on last week’s plan, so I wanted to keep everything the same-ish this week. Protein is still around 155g and cals are in the 1550’s.

Alright, that is all! It’s 11:09pm and I have once again FAILED my duty to go upstairs at 9pm and be asleep by 10:30pm. UGH. Need to take my sleep as seriously as my workouts. Why is it so hard for me??

Exhausted. | Day 7 of 90

Hey guys,

It’s Sunday night and 10:48pm. Already failing my sleep schedule goals – more on that in this blog post. Ugh. Anyway, I am going to blog as quick as possible so I can go upstairs to prep for bed!

I cannot believe 1 full week has passed since my 90 day journey has started. I honestly feel like it’s going by too quick. 90 days or 12 weeks or 3 months – it’s the perfect amount of time to create significant change in most people’s physique. But the truth is, I am a little uncertain of what my results will look like. I have not lifted consistently like this for 10 years, and I’m scared I’m not going achieve what I am set out to do. I do not know how my body will react to the food I am eating and the workouts I am doing, and the truth is – I am afraid of failing. Muscle building is a much longer process than weight loss, so my fear is that once I figure out that something is “not working” I won’t have that much time left to fix it.

But then again…I am actually the one in charge of this journey, so I guess if I need more than 90 days, I DO have the power to grant myself the time

Anyway, let’s recap week 1 shall we?

Some outfits from my workouts this week! I TOTALLY forgot to shoot what I wore on Cardio Day (Wednesday) and the perfectionist in me is DYING. I must not forget for week 2! I need to have all 6 outfits or I will be really mad at myself.

I am v happy that earlier this year I came out with some of my own POPFLEX mesh workout gloves because now I get to use them almost everyday in the gym!

My hands are so delicate and will get callouses really easily, so gloves are a necessity for me. Without gloves, I am not able to deadlift as heavy because the weight feels like it’s literally ripping my skin off.

This week’s workouts were so intense. Like, OMG. They destroyed my muscles. So much so, that by Day 6, I just could not do it anymore. I was EXHAUSTED. So, I listened to my body and took my Rest Day one day early. Good news is…this means I am truly lifting as heavy as I can handle, and I am very, very happy about that. There’s something so empowering about working out for the purpose of GAINING (muscle) instead of losing (weight).

Overall, the meal plan for week 1 was very good. I was STUFFED. Almost too stuffed. All the protein kept me full, in addition to all the fiber from the veggies I was eating.

Winning recipe of the week was a tweak I did to my protein pancakes. I added some tapioca powder to them and AHHHHHHHH they tasted like buttermilk homestyle pancakes! Like, for real!!! Fluffy, light, and does not taste like I used any protein powder. I am going to keep these protein pancakes on the menu for week 2.

Blogilates Homestyle Protein Pancakes

2 scoops vegan protein powder1/3 c egg whites1 TBS tapioca powder1-2 TBS water1 tsp baking powder

90 Day Journal entries:

Week 1 was great workout wise and food wise, but it was a struggle sleep wise. I did not hit my 7-8 hour daily sleep goal 2 days of the week. There was one night I woke up in the middle of the night with too many ideas that I stayed up for an hour trying to sift through my thoughts. My mind is extremely active and never wants to rest. I started incorporating magnesium the back half of the week and I think it’s helping to relax me, so I will continue this.

The progress.

Unfortunately, I am not going to be getting a Dexa Scan every week, so I can’t track my body fat % and lean tissue mass. All I have to go by is my weight, which is the part that scares me. My weight went up this week by 2.4 lbs and I have no idea if it’s fat mass or muscle mass. I mean, it could also be water mass, food mass, or period mass because THAT just started on Friday!

So, earlier in this blog post when I said I was scared, it was because of this. I don’t have all the info I want at my fingertips and I am afraid I won’t be able to tweak effectively and efficiently. I was planning on getting a scan at day 30, day 60, and finally day 90. But what happens if on day 30 I find out my progress has been going in the wrong direction this whole time!? It would feel like such a waste of a month. So, I might want to consider getting scanned a bit more frequently so I can empower myself with more information.

Anyway, that is how week 1 went! Overall, really happy with my workout plan and will upload my new meal plan tomorrow. K, gotta go to bed now!

Legs like jello | Day 1 of 90

Hey guys!

Yesterday I ate my heart’s desire in sweets and comfort food. It was THE BEST. We kept things super low key and just celebrated my bday ourselves. Wanted to have friends over but ya know, wanted to also play it safe – especially because I’ll need to be my healthiest over the next 90 days.

Sam and I ate indulged in some incredible Chinese food (ugh crispy green beans, Schezuan eggplant, and honey walnut prawns are THE BEST)…

…and topped it off with my CURRENT obsession: Somi Somi. It’s a fish shaped waffle that is smothered on the inside with your choice of filling (I love me some custard) and then the creamiest, butteriest soft serve on top. I chose ube with a matcha powder dusting. LEGIT MY FAVE DESSERT IN THE WORLD RIGHT NOW. I was so happy.

It was the perfect sendoff meal into my 90 Day Journey to Muscle!

This morning, I woke up without my alarm because I was SO excited to get started. I honestly have not felt this level of focus and excitement for a workout in a long time – maybe since my bikini prep 10 years ago? Crazy. I love this feeling.

I printed out my meal plan for the week and also my workout plan for the month, and organized everything in my 90 Day Journal.

There is something so calming about knowing exactly what you’re going to eat all week. Usually, I am pressed for time and firing all my creative brain cells at once, trying to figure out what to cook for Sam and I while being super hungry. Today, I knew what was in the fridge and what I needed to eat, so…it was oddly therapeutic!?

Here’s what my day of eating looked like.

That’s 155g of protein right there! I am STUFFED. I’ll be eating this exact meal plan this entire week til the end of the weekend and will switch it up on Sunday.

My fave is the Green Oats and Chicken meal (top left). I eat it savory (like a Chinese rice porridge) and it is sooo filling, warm, and honestly, just really really good. Oh, and you know what’s also really good? This hot sauce.

Currently can’t put this TRUFF hot sauce down. It is ADDICTING. Just the right amount of sweet, salty, spicy, fatty, truffly – whatever that flavor is! SO GOOD. Perf on top of anything, but especially these oats. Wow. Just wow.

Now, let’s talk about the workout.

I uhh, pretty much died.

BTW – those numbers there are the weights I used per set.

This is me looking at my sorry self in the mirror thinking “DID U THINK YOUR LEGS WERE MADE OF STEEL OR SOMETHING HA THINK AGAIN.”

Literally, legs are numb and will be jello by the time I hit the mattress tonight. They will be USELESS against the stairs and toilet tomorrow.

The 30 min run at the beginning was great. I have no prob there. But somehow I wrote a monster weight lifting workout that took me almost 1 hour and 30 min to complete! I had to shorten the single leg incline glute bridge because there was NO WAY I was going to be physically able to pull out another set of 20 reps per leg. It takes a lot for me to quit, but I knew my limits, and had to. It’s ok. No guilt. Just being realistic. I’m very proud of myself for pulling through this one. It was so incredibly tough.

It’s 8:42pm and I am actually getting tired. This is great, because remember, my goal was to head upstairs at 9pm, be in bed by 10pm and asleep by 10:30pm! Got 7 hrs last night and hoping to push for 8 tonight. This is honestly my biggest struggle. So thank you for keeping me accountable. I hope to make this an effortless habit one day.

Rectifying my past + reclaiming my bikini | Day 0 of 90

Hey guys,

Today is my birthday. I am turning 35. WOW that’s like the age my mom was when I was in kindergarten. And here I am, no kids (yet), but I AM a mom to a very demanding child. No, it’s not Sir…

It’s

THE BUSINESS.

This past week, I realized that it’s actually the 10 year anniversary of my Bikini Competition! The decision to enter that competition changed me forever. You can read all about it in my IG post:

 

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A post shared by Cassey Ho (@blogilates)

I remember this so clearly: 10 years go, deciding to embark on a journey that I knew NOTHING about but was so excited to throw myself into fully – to test my limits and push my body to places it’s never been. I listened to my coach like it was the law and got results like I had never seen before. I mean, it was REALLY cool.

But I had no idea that competing would lead me down a path of disordered eating and body dysmorphia.

Recovery took several years. I threw away my scale. I didn’t count calories. I ate whatever I wanted. I did workouts that weren’t as intense but made me happy. I will be honest with you – I STRUGGLED seeing myself gain weight during this time, because it wasn’t just me trying to accept my new body. I was posting workout videos this whole recovery period, so people (and prominent video creators) were negatively commenting on my bigger body and questioning my expertise in the fitness space because of the weight gain. Externally, the body shaming was eating away at my confidence as a fitness instructor, and internally, I was surrounded by a toxic team at work, and that ate away at my confidence as a CEO. I was left with no backbone, no sense of self, suffered panic attacks, and could barely breathe anytime I walked into MY OWN office. I was breaking a part and felt like I had nothing left. I wanted to shut down POPFLEX and Blogilates forever.

But Sam told me to just give it one more chance.

After a weekend at a retreat, I realized how unhappy I was and knew I needed to make a change. That’s when I announced my 90 Day Journey. I decided to get in the best shape of my life mentally, physically, and emotionally REGARDLESS of what anyone else thought. I needed to find me again.

For 90 days, I allowed myself the flexibility and freedom to fail (meaning I gave myself the space to try things, and tweak if it wasn’t working) and honestly, that’s what made it so successful. From the heaviest I had ever been, I ended up losing around 20 lbs and shed all of the excess weight off of my body and the toxicity out of my life. The confidence I gained during my 90 day Journey leaked into all areas of my life. I attribute a lot of the success I have with my business today because of it.

So…

Last week, when I put on that bikini again, it triggered something inside me.

I tried suppressing it, but it won’t go away. It’s this “unfinished business” feeling.

This feeling that even though I did my 8 weeks of hardcore training and made it on stage, I didn’t do it right for myself. Yes, I pushed my body and tested my limits, but to a point where I broke.

So here it is guys. Today, on my birthday, and on the 10 year anniversary of my bikini competition year, I am going to RECLAIM and RECTIFY my past.

Instead of training for a bikini and the judgement of others, I am going to train for strength and the judgement of myself.

Beginning tomorrow, January 17th, 2022 and ending on April 14th, 2022…

I am going to embark on a 90 Day Journey to Muscle.

My Why:

I am going on a 90 Day Journey to Muscle to rectify my unhealthy past and get in the strongest shape of my life on MY terms.

My How:

Physically: I will focus on doing workouts and eating meals that will help me gain muscle and get stronger.

Mentally: I will focus on sleeping more to help decrease my stress levels.

Emotionally: I will journal my entire 90 Day Journey to Muscle and allow myself the freedom to fail, tweak, and try again.

My Starting Stats:

I decided to book an appointment for a Dexa Scan so I could get an accurate measurement of my starting stats. Muscle mass and body fat percentage are too hard to measure accurately at home. I will also scan again at Day 60 and for the final time at Day 90.

By the way, the last time I did this was 8 years ago, so you can see how my body has changed since then. My body fat is lower and my lean tissue has increased (mainly due to my first 90 Day Journey).

Currently my lean tissue is at 86 lbs and that is the MAIN number I plan to increase.

It is not about weight loss. It is about muscle gain!

I am not even concerned about my total weight at all, especially since muscle weighs more than fat. I do not have a fat % goal, but I do plan on seeing a lower fat tissue number given the workouts that I will be doing and the food I will be eating. Additionally, the lower the fat % the more muscle definition can be seen.

Before Pics:

And before ANY journey, I love taking pics of exactly how I started so I can appreciate my progress. Here it is!

I am definitely starting at a more defined place than I was when I did my first bikini prep, and this time, I am giving myself 4 more weeks to do it. So, I am really curious to see where I will end up!

My Workouts:

I have written my own personal workout plan for Phase 1 (Month 1) and am posting it here for accountability. It was so fun revisiting old gym routines I used to do!

My Food:

I will be upping my protein intake to support muscle growth. Many sources, including my RD, Breanna, recommended around 1g of protein per lb of body weight for those looking to build muscle. Bodybuilding and physique competition sources recommended 1g – 1.5g per lb of body weight. At 122lbs, this puts me at 122g – 183g of protein intake daily. Knowing how my body reacted to excessive protein intake back in the day, I won’t go to the 183g level. But I also know that 122g will likely not be enough given that in the past, it’s been tough for me to build muscle. So, I’ll test out ~150g and about ~ 1,500 calories a day which keeps me full without feeling stuffed. I’ll tweak next week if I’m not feeling good.

Below is my meal plan for the first week of 12 weeks. Also posting here for accountability.

Note: This is my own personal meal plan based on my body, my needs, my taste preferences, my food intolerances and my goals. Do not follow this or any meal plan blindly without consulting your doctor or RD.

My Water:

I will drink 1 gallon of water a day to ensure I stay hydrated and that my digestion is healthy.

I’ll fill up 2 of these POPFLEX 64 oz bottles a day with water and fruit for flavoring! BTW this exact bottle is 25% off today only for my bday, use code CASSEY25 so we can match

My Sleep:

I will sleep 7-8 hours a day. And this is big for me – EVEN at the expense of working less. (I love what I do and am addicted to it!)

I met with my doctor to go over some of my labs last week, and it turns out that my lack of sleep is affecting my progesterone which is actually affecting my fertility too! That’s probably why Sam and I have been trying with no results!

Here’s a screenshot from one of my tests. The green is the healthy range of progesterone (6.0 ng/mL to 20.0 ng/mL) and I’m at the purple, at 0.4 ng/mL.

So, I vow to go upstairs and prepare for bed at 9pm, be in bed by 10pm, and be asleep by 10:30pm. I will rise at 6:30am which will give me 8 hours of sleep.

I will also try taking some sleep supplements like melatonin and/or magnesium to make me feel more rested. I don’t have bad sleep, but my issue is that my mind is always racing with so many ideas that it doesn’t want to go to sleep! This will be something totally new for me.

Oh and BONUS! Whenever I sleep more, I notice my digestion improving, so I am personally VERY excited about this.

My Journaling:

I promise to reflect daily in my 90 Day Journal and keep meticulous track of everything that’s working, not working, and tweak accordingly.

I’m excited to use the Super 90 Day Journal for this journey because of the new spacious layout that gives me more room to write daily. It’ll be my first time embarking on a journey with the super! Oh and this journal is also 25% off today only for my bday. Use code CASSEY25.

Last words before embarking:

This new 90 Day Journey is selfishly for me, and me only.

Repeat. Me only.

I want to reclaim my unhealthy past, build muscle in a healthy way and this is how I am going to do it. I love challenges because I love the feeling of being focused with a structured plan and measurable goals. Some people will be upset (as they were last time), some will unfollow, and others will diagnose me with illnesses even though they know nothing about my medical history. I already know this is going to happen and I am prepared to deal with the negativity because again, this journey is for me, and me only.

I’m so excited about my 90 Day Journey to Muscle because it’s been a while since I’ve been super focused on myself, and I can’t wait to see where I am at in 90 days.

Oh – I’ll be back here tomorrow recapping my first day of meals and then once more at the end of the week recapping week 1 and sharing my week 2 meal plan (for accountability). I won’t be blogging every day for 90 days because not much will be changing daily and I am trying to sleep earlier…so that’ll help a ton