Cassey Ho's Blog, page 50
October 23, 2021
The 2022 Fit Planner Is HEREEEE!!!
Hey guys!
Can you believe it’s already time to start planning for 2022?!
Honestly, sometimes it feels like we just made it to 2021! But then I look back and remember all of the exciting things that have happened so far in 2021. Seeing my designs in Target, my sister’s wedding, and FINALLY getting to go on my honeymoon. It’s been a great year! I’m ready to get to the drawing board for another year of big things.
Perfect timing because…
The 2022 Fit Planner is HEREEEE!!!!
YES it’s that time again!
This is one of my favorite days of the year. There’s just really nothing more satisfying than a fresh, blank planner waiting for you to fill it with goals, inspiration, and excitement for the year to come.
It’s literally a blank slate for the new year.
But you know we do things differently here. We’re not about the “new year new me” vibe. We love to see a “new year, gonna keep crushing it” vibe instead. The fit planner helps you reflect on all of the amazing things you accomplished this year, and plan how you’re going to build on them next year. It’s about growth AND recognition for what you’ve already done.
In the 2022 Fit Planner, you’ll see a lot of the staple features you love:
Monthly prep and goal setting
Monthly recap and goal review
Allllll of the trackers (water, food, sleep, workouts, mood)
Fun weekly good habit challenges
Thick, high-quality paper
Pretty little details like a sparkly gold elastic and gold emboss
Two cover designs to choose from: Blushing Blooms and Plant Life
We added a lot of NEW features to the 2022 Fit Planner too. Wanna seeeee?!
NEW Mid-Year Check-In
Check yourself and your goals. Reflect on what’s going well, and what priorities have changed. Set the tone for the second half of the year.
We Added MORE SPACE
You asked for more writing room, and we heard you loud and clear! Plan, take notes, inspire yourself with meaningful quotes, or doodle. This space is YOURS and now there is more than ever before.
Updated Weekly Workout Planner
You’re more likely to get it done if you write it down, right?! Now you can track every. single. detail.
New Monthly Recipes Or Fitness Challenges
A fun little bonus to look forward to each month 
Last But Not Least…New Stickers!
These instantly make your to-do list more fun! These aren’t just for the planner. Use them anywhere!
YAYYYY we’re ready for you, 2022!!!!
OH BTW – The Fit Planner sells out every year…so HURRY and grab yours before they’re gone!
Grab The 2022 Fit Planner!!
October 21, 2021
Dear Cassey: I want to avoid fitness misinformation, but I’m not sure how.
Dear Curious but Cautious,
YES this is such a good question. The internet is such a blessing and a curse, right? On one hand, we have access to endless information. But on the other hand… we have access to endless information. It’s really hard sometimes to figure out what’s true vs. what is just clickbait like you said, or straight up fitness misinformation.
Sorting through can be exhausting, and I think that’s why so many people give up on healthy eating and exercise before they even get started! This was true for me for a loonnng time too. I lost count of how many diet and workout “tricks” I tried before I finally figured it out. Here’s what I’ve learned!
If it sounds like clickbait, it probably is.‘Clickbait’ is just a catchy headline that draws you in to click on an article. It could be something like, “Did I Just Discover A New Weight Loss Miracle?” or “I Lost 20 Pounds Eating Pizza Every Day.”
These headlines are a little ridiculous, but they tempt you to read more. What I’ve learned is, if the headline is super clickbaity and dramatic, it’s probably not a great source of factual information.
If it sounds too good to be true, it probably is.Similar to the clickbait thing, but a little different. If someone posts about a workout that promises a 6-pack in 5 days, or a weight loss tea that claims it will help you lose 10 pounds in 10 days, it’s probably best to skip it.
First of all, there’s a lot more to visible abs than just doing ab workouts. And losing 10 pounds by drinking any tea probably means that you’re also going to A. starve yourself and/or B. spend a lot of time in the bathroom (yes, that’s how those teas “work”).
The point is, any person or product that promotes a quick fix probably isn’t worth your time. A true expert will promote slow, sustainable change. They will also encourage you to put in the work in ALL areas – diet, exercise, sleep, stress, etc.
Follow the prosFill your follow list with legit, credentialed experts. The certified personal trainers and fitness instructors, exercise physiologists, the registered dietitians. These professionals are trained to provide sound, science-backed advice. They will always cite their sources and/or consult with other professionals in their content and products.
If you see someone shelling advice or products that seems way off from what the pros are saying, its probably a sign that it’s not great advice.
Follow your gutEven if something seems really legit at first, it won’t take you long to realize that maybe it’s not the path you want to go down. If you give some diet advice a try and a week in you’re feeling restricted, it’s probably not for you.
If you follow a page that shoves calorie counting and strict elimination diets with no flexibility or concern for your personal needs, it’s probably not for you.
If the product you’re thinking about trying makes intense and endless demands (i.e. replace your meals with this tea/shake/bar, forever), your gut feeling that it’s not worth the money is probably right.
Overall, truly sound diet and fitness advice will seem much milder than the advice that isn’t quite as factual. The root of all good advice will always be the sustainable change that is appropriate for you.
Remember there is no one-size fits all approachThere isn’t really one thing that will work for everyone! What I learned that made the biggest difference in my own journey was that it’s up to me to figure out what my body needs. No one on Instagram can tell me. Even if you work 1:1 with a professional, you still have to take the information they give you and apply it. You have to take an honest look at what you can do well and what you can sustain.
Hopefully, this advice helps you filter out all of the bad advice out there so you can crush whatever goals you’re working on!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
October 19, 2021
Meet The First Ever POPFLEX Basics Collection!!!!
Hey guys!
When I designed Cottagecore, it was a step down from Tropicana in terms of boldness. It was a softer, more dreamy feel. For this new POPFLEX collection, I wanted to take it down another notch. I wanted to design a collection that would be timeless, with pieces you’re always reaching for in your closet.
What I wasn’t expecting was how challenging it would be for me to tone it down! Thankfully, I had your input on your favorite styles to guide me. And, you know I love a good challenge.
My vision for this collection was that section of your closet that you can always fall back on. The shirt that you feel lost without when it’s dirty. The leggings you always dig for. That cozy, neutral hoodie that you bring with you everywhere, just in case.
This collection is all about staples. The go-with-anything pieces that you don’t have to think twice about. The ones you hold onto until they literally fall apart.
Can you tell I’m excited?!!! Introducing…
The first EVER Basics Collection.AHHHH!!!!
Everything you need in a good basic, you’ll find in this collection:
Easy colors that go with every outfit, for every season
Pieces that work on their own, or as layers
Pockets in EVERYTHING
Your most loved styles
Okayyyyy enough talking. LET’S see the POPFLEX Basics Collection!!!
MEET THE ONESIES
Okay I had to start with these because I am SO EXCITED ABOUT THEM.
If you follow me on Instagram, you might remember me asking for your opinion on workout onesies more than once. I really wanted to design one because they are just so fun, but I wasn’t sure how the idea would actually turn out in real life.
You said you were here for it, and I am so glad you did because THEY ARE AMAZING. So amazing, that I made two!
The Peek-A-Boo Onesie
This one piece outfit is just as comfy as it is functional. It’s made with super soft double-brushed fabric that stretches and moves with you, while keeping you secure. It features a square neck, deep pockets, a low open back, and a peek-a-boo hole in the front. Plus, flattering details to cinch your waist and booty lifting seams.
The Peek-A-Boo Short Onesie
Just like the Peek-A-Boo onesie, but with shorts! I added a silicone grip strip to keep the shorts from riding up, because who has time for that?! Not us.
There’s always room for new black tights
If you don’t have a drawer or section of your closet dedicated to black workout leggings, then you might be doing it wrong.
The Timeless Legging With Pockets are the ultimate activewear staple. They check all of the boxes: high-waisted, squat-proof, AND pockets.
Your favorite Ultimate Hourglass Legging is BACK
Don’t worry, these aren’t going away any time soon! You love these. I love these. How could this staple NOT be in the staple collection?!
You know why these leggings are amazing:
The oh-so flattering V-cut waistband
The new seam-free front panel (byeeee camel toe)
Squat-proof, soft, and supportive ButterSoft Brushed fabric
POCKETS
Never letting go of bike shorts <3
They’re just too good.
You’ve seen these Supersculpt Shorts before. They have all of the necessary features like pockets and a high waist silhouette. In this collection, we added our new seam-free font panel and neutral colors – black and mocha.
Your favorite basic but not too basic sports bras
These are the sports bras you live in, whether you’re working out or not. I mean, I wear them as crop tops ALL THE TIME. They’re comfy and supportive. And now, they’re neutral and ready to pair with pretty much anything.
The Corset Bra – Black
I loooove the flattering square neckline and criss-cross back design on this one. Wearing it always makes me feel super strong, but feminine.
The Captivate Bra – Black and Mocha
For lower-impact workouts, lounging, or running errands. This bra has a wider neckline and a sexy open back.
Pair either one with the Ultimate Hourglass Legging, Supersculpt Short, or Timeless Legging!
It’s not a Basics Collection without the comfiest tee EVER
Yuppp, the Explore Tee is BACK! The perfect layering piece, now in FOUR colors:
Heather grey
Black
White
Taupe
The return of the Cloud Hoodie
Your love for this hoodie was LOUD AND CLEAR. I’m just as obsessed and wear mine almost daily. It’s amazing and absolutely necessary in every wardrobe.
Sorry in advance, because now you have to decide between black, heather grey, sand, and cream. Or just grab them all?!
Shop The Basics CollectionAnd your new favorite top layer – The Belle Sweater
This crew neck pullover is going to be one of your favorite pieces of the season. Whether you’re dressing it up or down, the Belle Sweater will keep you cozy and looking effortlessly chic.
Available in two colors – black and oat.
YAYYY that’s everything from the Basics Collection!! Which pieces are calling your name?!
Shop The Basics Collection
October 11, 2021
Healthy Eating = Less Stress. Is It True?
Hey guys!
One of the biggest game changers on my journey to become the healthiest I’ve ever been was learning that food and exercise isn’t everything. So much more goes into health, like stress and sleep.
At some point, I realized that I was ignoring both of these things, and that was a huge roadblock for my other goals.
I think it’s really common to ignore stress. It’s just hard to manage because sometimes it feels out of our control. So we push on with the things we know we can control, like exercise and food. But the stress doesn’t go away on its own. It builds and gets more in our way, which adds more stress. Annnnnd repeat.
I read something really cool recently that I wish I would have seen back when I was deep in my struggles with stress. This study found a solid connection between what we eat and our stress levels. After I read it I was like, “OF COURSE”. It’s crazy that I had never really thought about the connection between healthy food and stress, even after spending so much time learning about how different foods affect my body.
The information in this study is SO interesting, and I thought maybe it could help you if you’re lost in a stress cycle. Let’s talk about it!
A little rundown of the study
This study was based in Australia and targeted a large group of adult men and women.
The goal was to find the link between eating habits (specifically fruit and veggie intake) and perceived stress. The participants completed a detailed food frequency questionnaire so researchers could see how many servings of fruits and vegetables they were eating, and how often.
“Perceived stress” was determined using a stress questionnaire. Basically, it gave participants a certain number of points for different responses, and the higher total points = higher perceived stress.
Here’s what they foundThe participants with the highest fruit and vegetable intake had 10 percent less perceived stress, compared to participants with the lowest fruit and veggie intake. This was true for men and women, but the result seemed to be stronger in older participants compared to younger. INTERESTING, right?!
They also zoned in on serum carotenoid levels. This is a little sciency but you get carotenoids from fruits and vegetables. They make the orange/yellow color and work as antioxidants!
When serum carotenoids (aka blood levels) were checked in this study, researchers found that higher carotenoid levels = lower stress.
So, can eating more fruits and veggies help YOU with stress?
It’s a cool study, but how can you apply the takeaway to your life?
It’s a place to start if you’re struggling to get a grip on stress.
The past two years have been… a lot. Factor in “normal” life stress that comes and goes, and I bet a lot of us are in the same boat! Constantly trying to stay ahead and keep our mental health in check, even through stress keeps creeping back in trying to overwhelm us.
So, remember when I mentioned food being something we can control? USE THAT.
Start to build your meals and snacks around whole foods like fruits, veggies, legumes, whole grains, lean protein, etc. All of these foods give you the antioxidants we talked about, fiber, and tonnnnnnns of other important nutrients.
Nutrients that protect our cells, keep your gut healthy, reduce chronic inflammation, improve blood flow, and so much more.
As you boost your diet with these foods, pay attention to how you feel. Maybe you’ll notice less stress. Maybe you’ll even notice an improvement of some other issues you used to blame on stress, like trouble sleeping or bloating!
Personally, I can totally tell a difference in all of these things.
Food is the foundation of health, right?! It’s totally worth making small changes to feel better.
Other ways to lower stress
We already knew that exercise is a huge stress reliever, and now we know that good nutrition helps too! Here are some other strategies that might help you feel less stressed.
SleepYour body struggles to regulate pretty much all functions when it’s sleep deprived.
MeditateA few minutes of quiet to think, center yourself, and breathe can really set the tone for your day. Making this a habit can help you breathe through tough situations later too.
JournalGet all of your thoughts and worries out on paper. Physically unload your brain! I always feel “lighter” when I do this, and I can sort through my thoughts a little easier.
Any form of self-care you loveSelf-care looks different for all of us. Maybe meditation and journaling just don’t work for you, but cooking is a huge stress reliever. Or maybe it’s making more time to be social, or getting regular massages. Maybe it’s music.
Whatever form of self-care works for you and your stress, make it a priority.
Soooo – have you ever noticed a correlation to your eating and stress levels? I wanna know! Share with me below!
October 4, 2021
The Best Healthy Pumpkin Spice Latte Recipe
Hey guys!
Happy Fall!!
It’s time for sweater weather, cozy weekends, and of course… everything pumpkin. Nothing really says fall quite like the return of the Pumpkin Spice Latte to coffeeshop menus, right?! But if you’re like me and not a coffee person, it’s hard to order this when I go out. That’s why I came up with my own coffee-free Pumpkin Spice Latte recipe.
If you’re looking for that comforting pumpkin spice taste without the coffee, you are gonna loveeeee this variation!
Wow. Even just looking at it makes me feel warm and cozy.
My version of the PSL is made with chai tea in place of coffee. And you won’t believe this – It’s also vegan, made with REAL pumpkin, and spices. No artificial ingredients.
Basically I’m saying this PSL recipe is MAGIC and you need it nowwwww.
Here’s Your Pumpkin Spice Latte Recipe!
Ingredients:
1 3/4 cup unsweetened vanilla cashew milk
3 tablespoons canned pumpkin
1/4 teaspoon pumpkin pie spice
1/4 teaspoon ground cloves
1 teaspoon maple extract
2 tablespoons maple syrup, and/or stevia to taste
1 chai tea bag (herbal)
2 tablespoons CoCoWhip
Instructions:
Heat milk in a small saucepan over medium heat. Add pumpkin and stir to combine.Stir in spices, sweetener of choice, and maple extract.When the milk starts to simmer, reduce heat to low and add the chai tea bag.Steep tea bag for 4-5 minutes, then remove tea bag.Carefully pour your pumpkin spice latte into your favorite mug!Top with CoCoWhip and a sprinkle of cinnamon.
Notes
You can swap your favorite milk!
You can also swap CoCoWhip with any dairy-free whipped cream you love.
Nutrition Info:
Serving Size – entire recipe
Calories: 188
Fat: 4.5g
Net Carbs: 34.5g
Fiber: 1.5g
Protein: 1g
Note – Nutrition info is an estimate and may vary 
Is this Pumpkin Spice Latte recipe giving you alllll the fall vibes?!
Want another amazing swap for a popular coffee recipe? Try this Whipped Dalgona Matcha Latte recipe!
For some healthy breakfast ideas that pair perfectly with your PSL, check out my 90 Day Journey Meal Plans!
This Pumpkin Spice Latte is soooo Instagram worthy! So make sure you tag me or let me know in the comments when you make yours!
September 29, 2021
The Blogilates October 2021 Workout Calendar!
Hey guys!
Happy October!
Do you love spooky season, or would you rather just breeze on by to the other upcoming holidays? Last year, Sam and I dressed up as Chip and Joanna Gaines for Halloween even though we really didn’t have any big plans because, well… no one did.
I need to start making some costume plans for this year! It seems like every year I get busy and throw something together kinda last-minute. Orr maybe it’s because fall and the holidays always seem to just sneak up on us?!
Speaking of things that sneak up on us, can you believe it’s already time to talk about the OCTOBER Workout Calendar?!?
YESSSS let’s check it out!
Here’s How To Follow The October Workout Calendar
Check the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!!
OR you can download the BODY by Blogilates app. This makes life soooo much easier, because you can access the monthly calendar and all of the videos in one place!
Here’s an overview of each day of the October Workout Calendar. We’re zoning in on a different muscle group every day
SUNDAY: Abs & Obliques
MONDAY: Total Body
TUESDAY: Butt
WEDNESDAY: Cardio
THURSDAY: Upper Body
FRIDAY: Stretch & Recovery
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! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place to A. Make life a little easier and B. Feel the satisfaction of getting that “workout complete” checkmark!
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 goals to close out the rest of this year?! Tell me in the comments!
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September 28, 2021
Dear Cassey: I’m always super hungry when I’m on my period
Dear Blaming The Hormones,
YESSSS I deal with the same thing! Every month I can seriously tell when my period is coming because I get soooo hungry. And usually for very specific things!
The good news is, this is totally normal (I’ll explain why in a sec). The bad news is, it can seriously throw off your groove every month. Even though I fully support a flexible diet, I also notice that during this time when I’m craving lots of sugar and foods I don’t usually eat often, it just makes period symptoms like bloating, acne, and fatigue even worse.
Here’s why you’re more hungry on your period, and how you can get more of a handle on it (and feel amazing)!
Hormones make you hungryI’m sure you guessed that hormones were behind all of this.
Throughout your cycle, your estrogen levels fluctuate. And as they go up and down, so does another hormone, cortisol. When cortisol is high, so is your appetite. Since cortisol is a stress hormone, it specifically makes you crave carbs. It’s just part of the “fight or flight” stress response!
You need comfort foodThe chemicals in your brain fluctuate around your period too. Serotonin is one of the major ones, and it tends to drop around your period! When this happens, you might feel sad, grumpy, or anxious.
This is where craving sweets comes in! Your body uses carbs to make serotonin, and it can metabolize simple carbs found in sugary foods faster than other types of carbs. Soooo that leads to the craving for chocolate and other sweets.
PMS affects your blood sugar, tooSee, there really is SO much that goes into this!
Let’s go back to another hormone that can change during your menstrual cycle: insulin. I’m probably going to oversimplify this, but here we go.
Insulin comes from your pancreas and helps sugar (glucose) in your blood get into the cells. During your period, some studies suggest that your cells might be MORE sensitive to insulin, which means sugar is going to get into the cells faster. It sounds like a good thing, but it can make your blood sugar a liiiiittttle less steady than usual. And that can make you feel hungry (or maybe HANGRY) sooner.
How to make the best of it!Now that you know WHY your period makes you so hungry, what’s the best way to deal with it? Like I said before, I’m all for a flexible diet. If you’re hungry, there’s a reason! No need to fight it.
On the other hand, you don’t want to go overly crazy. Considering you’re already uncomfortable because hellloooo you’re on your period, you probably don’t want to add more bloating and fatigue to the mix.
Eat more carbs – I found that increasing my carb intake actually helps prevent cravings for sweets later. I try to plan ahead and eat more fruit, starchy veggies, quinoa, etc.
Hydrate – You know I’m super passionate about water lately. Staying hydrated seriously helps everything.
Healthy fats – Fat is KEYYY to staying satisfied between meals! If you’re feeling hungry right after a meal, try adding healthy fats. Avocado, nuts, nut butters, seeds, and eggs are all super easy adds.
Gentle exercise – Movement keeps your body feeling good and helps with your mood! Both can help with cravings. I wrote a whole guide to working out on your period! Check it out here.
OF COURSE the best thing to do if you’re struggling is talk to your doctor and/or dietitian. They are the experts!!!
Hopefully, some of these tips help! All of the changes that come with your period can make you feel a little out of control, which is tough!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
September 23, 2021
If You Don’t Stretch Every Day, Here’s Your Sign To Start
Hey guys!
Let’s talk about STRETCHING!
Ahh just writing about it makes me want to grab my mat. I love stretching so much! But just like a lot of people, I didn’t always feel that way. This part of the workout is the one we skip the most. It’s the one we feel like we can just rush through or cut out altogether if we’re short on time (which umm feels like ALWAYS).
But stretching is just as important, if not MORE important, as the actual workout! It needs to be talked about more!
So here’s your sign that you need to go stretch. AFTER you read this
What happens when you stretch?
The muscle – This can get super sciency, so I’m going to keep it basic (you can read the physiological details here if you want). When you stretch, some of the muscle fibers elongate. This is easier when your muscles are warm after a workout!
Stretching on a regular basis keeps the muscle from shortening due to tightness and tension. Less tightness means less pulling and tension on the joints. That’s what leads to a better range of motion.
Blood flow – when you stretch, your body sends more blood to the muscle. Things brings more oxygen and nutrients to the area you’re stretching to help with recovery!
Good feelings – stretching activates the parasympathetic nervous system, which helps you relax. Your body releases endorphins when you stretch too, which make you feel gooood and might even help with period pain!
Why stretching is soooo important
Better mobility
Mobility is how freely and easily your body moves. It means having a good range of motion. Why is this important? Well first of all, just living your daily life! Better mobility makes it easier to walk up and down stairs or bend over to pick something up.
Better postureMobility and posture go hand in hand! It’s common to spend A LOT of time sitting, which can actually shorten certain muscles in the hips and back over time. Not only does this mess with your posture, but it causes a lot of pain and discomfort. Stretching can help restore your posture and prevent other problems.
Injury preventionWhen tight muscles lead to poor mobility and range of motion, you’re at muchhhh higher risk for injury. Super tight muscles don’t extend as easily during movement and they’re actually weaker!
This means that something as simple as a jump or lunge could easily cause injury. But that can be prevented with stretching!
Better workouts!Better range of motion = better form. And good form is absolutely necessary to get stronger.
Being able to move freely also makes your workout more enjoyable, right? Because you’re not tiptoeing around areas you know are tight and less mobile. This also makes it much easier to build strength evenly.
It just feeeeeels good!Let yourself relax into a stretch and just breathe. Trust me.
You’ll feel calmer, happier, and like a weight has lifted. Making a habit of stretching is amazing for stress relief and even better sleep!
When is the best time to stretch?
Stretching on a regular basis whenever you can is great, but here are some specific times when stretching is really beneficial.
Before a workoutStretching before you workout looks a little different than after. You want to do dynamic stretches, which just means that you’re moving through the stretch instead of holding them for long periods of time. This warms up the muscles and joints that you’re about to work so they’re loose and ready to move! Here are some dynamic stretches you can do before you workout:
Hip circlesArm circlesBodyweight lungesKnee-to-chestSpinal twistsAfter a workout
The juicy stretches come AFTER your workout. This is when you want to do static stretches, which means you get into a stretch and hold for about 10 to 30 seconds (longer if you want!).
After you workout, your muscles are nice and warm and pliable. Stretching now will help your muscles recover, increase range of motion and decrease tightness after your workout. Plus, stretching after a short cool down helps your body recover and your heart rate decrease back to normal.
Whenever feels good!Stretching is honestly amazing any time of day. Any time I’m stressed or I’ve been sitting for a long period of time working, I try to get up and stretch for at least a few minutes. I ALWAYS feel better.
It just kind of wakes me up and picks up my mood and it feels therapeutic for my body. We all need to stretch more, so do it whenever it feels like you need it!
How to start stretching
Just like anything new, start small and start slow! A lot of people struggle with stretching because it feels a little… unproductive? You sit in positions that might not be 100% comfortable and you have to be STILL.
Sometimes it’s even hard for me.
We’re all programmed to be go, go, go, onto the next productive thing 24/7. Doing anything that requires stillness feels…awkward sometimes. So if you’re not used to stretching and you feel impatient or uncomfortable at first, that’s okay! Start with a short stretch and work your way up.
Focus on the right muscles. Ideally, we would all work on total body flexibility but I also know that’s not realistic for many people, especially if stretching is a new habit. So be intentional with the muscles you’re stretching before and after a workout. If you did a lower body workout, focus on the legs. After you work the upper body, stretch your arms and back. After a run, really get into the hips.
Know it will be uncomfortable, but NOT painful. It’s normal to feel a small amount of discomfort when you stretch. But if you ever feel pain, back off!
I have tonnnnnss of stretching videos you can check out to get started too A couple of my favorites are this Total Body Stretch and this Deep Stretch for Splits!
Change won’t happen overnight. This is like everything in fitness, right?! Stretching really does feel amazing in the moment, but you won’t see major change with your mobility after just one stretch sesh. You’re not gonna get into the splits after you do that Deep Stretch For Splits video once or twice. You have to stretch consistently, over a long period of time! After a few weeks, you’ll see a huge difference.
Need something to keep you motivated? Try my 30 Day Journey to Splits Challenge
Or, start right here, right now with this video!
September 20, 2021
BLOGILATES IS BACK IN TARGET!!!!!!!!!
Hey guys!
I am SOOOO happy I can finally share the details about this with you because OMG it has been killing me to keep it from you! You ready??
BLOGILATES IS BACK IN TARGET!!!!!
AHHHHHHHHHHH!!!!!!!!!!
It’s crazy how this launch feels just as surreal as the first one did back in December. Like what?! Things that I designed not only landed on shelves in my favorite store EVER… but then they SOLD OUT and then… I got to do it again! I’m dreaming, right?!
A dream really is the best way I can describe it. This entire journey has been so life changing and eye opening.
Every single insecurity I have about my design, what I’m capable of, and even my culture have all been brought into focus. I’ve been forced to face them head on.
Through the entire process of bringing these products to life, I’ve struggled with the designs actually being MINE. And what I mean by that is, I was scared to give myself credit. Scared to put my picture front and center on my products, because what if seeing an Asian woman would turn people off?
Coming from a family of immigrants and a minority, I was conditioned to kind of… blend in. To hide my culture. I didn’t realize the effect that had on me until this huge opportunity came to me. And it became clear so quickly that I needed to deal with it. So the first launch came, and when I tell you I was terrified… OMG. I was so scared. Those insecurities consumed me.
But then, you sold out the first release.
YOU SOLD IT OUT.
And because of you, we are BACK! We are restocked in some of your original faves and also several new goodies!!! It is sooo exciting and I just am so grateful for your support. I hope that you can feel my love in each one of these designs and that it supports you on your best fitness journey, ever. That’s all I ever want!
Okay, are you ready?!!! You can find this Blogilates collection NOW at Target stores nationwide!!! Keep scrolling to see the new products we have for you!! And of course, if you see it in your local Target can you PLEASEEEEEE take a pic and tag me on Instagram?!!!! I can’t wait to see what it looks like where you live!!!!
Shop Blogilates X Target Collection
Blogilates Gold Weights: 3 LBS, 5 LBS, 8 LBS AND NEW 10LBS!!!
You loved the gold weights in the first launch as much as I do! And LOOK!!! Now it’s back!! And with a 10lb friend in MUSTARD! I meannnnn this color palette is LIFE right now! I was super intentional with these colors and I hope you feel elegant, empowered, and happy when you’re using these weights!
Blogilates Weight Rack
HAVE YOU EVER SEEN ANYTHING LIKE IT?!!!!! A GOLD WEIGHT RACK?!!! AHHHH! When I was designing the Blogilates x Target collection, I wanted it to be a vibe. I wanted to give fitness equipment a makeover. So here we are and I am HERE FOR IT! If you have those dreamy Blogilates weights, now you have the perfect matching gold weight rack!
Blogilates 2-Pack Booty Bands
THEY’RE BAAAAACKKK!
Blogilates Ponytail Cap
If you haven’t tried the High Ponytail Caps from POPFLEX, this is a MUST. It’s a slightly altered design for the Target line, but still gets that high ponytail up in a cap. It is hands down one of my fave things EVER!!
Blogilates 3-Piece Resistance Bands
Resistance bands are another one of my favorite pieces of equipment because it’s easy to use, lightweight, and packable for any trip! And now, you can get them in a 3-piece version! Again, peep that color scheme….
Blogilates Vegan Suede Yoga Mat
A mat that gets grippier as you get sweatier. Yes, it does exist! This is lightweight, cushioned, and cute…. and I loveeeee the subtle colors here so much! I literally don’t use any other yoga mat in the world except this kind (originally seen on POPFLEX!) and I know you’re going to love it, too.
Blogilates Starter Fit Kit
We’re bringing back the starter kit in an updated look because I love being able to give you the tools you need if you’re just starting out. This comes with a mat, massage balls, yoga strap, and booty bands! It’s perfect if you want a taste of everything! Not sure how to use any of the things in here?! No worries – I have sooo many videos to help you with that!!!
Blogilates Stainless Steel Water Bottle (62 oz)
I’m sure you’ve heard me say this over and over and over again, but I LOVE MY WATERRR! Being able to carry so much around with me helps keep me hydrated no matter where I go. This one is double-vacuum insulated so it’ll keep your water cold! If you don’t have a giant water bottle already, what are you waiting for?!!!!
Blogilates Water Gallon Jug
OKAY now if you wanna take your hydration to the NEXT LEVEL then this GALLON JUG is for you!!!! YES!!! 1 ENTIRE GALLON!! This one is also filled with time markers so that you can keep track of your daily intake. The straw also makes it super easy to drink, too.
Blogilates 12 Week Fit Journal
I love being able to keep track of my habits, workouts, and food, which inspired the design of this 12 week Fit Journal! This is perfect if you need help guiding what to track, too. There’s nothing quite like journaling your way to your goals! And AHHH do you peep that super cute pen?!! I loveeeeee that dainty little crescent moon so much!
Ahhhh and that’s it!!!! You can find everything right now in Target stores NATIONWIDE or online! I just want to say again, thank you. Because of your support, this is possible. That makes me so incredibly happy.
But what makes me happier is that I’ve been able to design and create products that you are using on your fitness journey. That is SO cool. I am beyond honored to be part of your life and I can’t wait to see and hear more about your experiences!!!
If you get a chance to head into Target, can you take a pic and share with me on Instagram @blogilates?! I can’t wait to see what YOU see and also… which goodies you love most!!! Which one is your fave?!!
Shop Blogilates X Target Collection
September 17, 2021
Super Easy Flourless Blender Muffins
Hey guys!
Today we’re making mini muffins and OMG THEY ARE SO CUTE. You know I love everything cute and mini, but there’s even more to love about these.
First, they’re crazy easy to make. You literally throw the ingredients into a blender, pour into the batter into a muffin tin, and bake!
The blender is key, because it makes the muffins light and fluffy even though they’re flourless. Don’t worry if you don’t have a fancy blender though! Any basic blender will work.
I also love that these are grain, dairy, and added sugar-free. That means more people can enjoy their soft, adorable deliciousness. YUM!
OMG YUM.
These little babies are so soft and fluffy it almost doesn’t make sense. And if you don’t like banana, no worries! Swap it for pureed pumpkin or sweet potato instead.
Flourless Blender Muffins Are Flexible!You can…
Leave out the chocolate chips (I usually do this)Add cocoa powder to the batterUse pureed pumpkin or sweet potato instead of bananaTop with crushed nutsAdd chia or flaxseedBasically what I’m trying to say is you can really get creative with these
Let’s Make Some Flourless Blender Muffins!
Ingredients:
1 ripe medium banana*
1 egg
1/2 cup creamy peanut butter*
2 Tbsp monk fruit syrup (or 3 Tbsp honey/maple syrup)
1/2 Tbsp vanilla extract
1/4 tsp baking soda
1/4 tsp salt
1/2 cup dairy-free mini chocolate chips (optional)
*NOTES
If you don’t like banana, you can sub 1/3 cup pumpkin or sweet potato puree!
I haven’t tested other nut or seed butters in this recipe, so I can’t say for sure if they will work! If you give something else a try, let me know how it goes in the comments!
Instructions:
Preheat oven to 400 degrees F. Grease a mini muffin pan with non-stick spray or butter. You can also flour the pan for extra non-stick power, but this is optional!Add all ingredients except for chocolate chips to the blender. Blend until the batter is nice and creamy.Stir in the chocolate chips.Use a measuring spoon to fill each spot in the muffin tin about 3/4 full.Bake for 8 to 9 minutes. Your muffins should be springy and a toothpick stuck into the middle of the muffin will come out clean when they’re done baking.This important – let your muffins fully cool in the pan! This will help them pop out easier.Enjoy!
Notes
This recipe makes around 15 mini muffins!
You can make these in a regular-sized muffin pan (as pictured). This recipe will make ~6 or 7, but keep in mind that they will take longer to bake!
These will stay good for about 5 days, but they also freeze really well!
Nutrition Info:
Serving Size – 1 mini muffin
Calories: 100
Fat: 7g
Carbohydrates: 9g
Fiber: 2g
Protein: 3g
Note – Nutrition info is an estimate and may vary
I can’t wait for you to try these Flourless Blender Muffins!
I if you love eating cake for breakfast like I do, try this Cinnamon Roll Baked Oats Recipe. I’m obsessed!
You can find even more healthy breakfast ideas in my 90 Day Journey Meal Plans!
As always, I wanna follow your cooking adventures! Tag me on Instagram or let me know in the comments when you make your Flourless Blender Muffins!
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