Cassey Ho's Blog, page 51

Dear Cassey: Are sweaty workouts causing my breakouts?

Hi Cassey!Lately I’ve noticed that my face breaks out A LOT and I was never the type of person to have pimple breakouts even through puberty. I’m starting to think it’s because I’ve committed to working out a lot harder over the past couple years where I’m literally dripping sweat after a workout as opposed to before when I wouldn’t work too hard to avoid sweating too much. Do you have any recommendations on how to care for our skin either pre-/or post-workout (or both)?Bummed With Breakouts

Hey Bummed,

I totally hear you!! It’s so frustrating when you earn that beautiful, sweaty workout glow only for it to turn into a breakout later. The good news is, you can make a few changes to help your face stay clear without slowing down on your workouts! Yay!

Workout with a CLEAN face!

It seems obvious to wash your face after you workout, but it’s just as important to wash it BEFORE you workout too! Any makeup, dirt, or oils hanging out on your face will clog your pores while you work.

If you’re taking your workout outside, don’t skip the sunscreen! The sun damages your skin in more ways than just a sunburn. It contributes to aging and acne too – it dries out your face, which can cause more oil production over time.

Use an oil-free sunscreen to keep it light while protecting your skin.

Clean your equipment

Whether you’re working out at home or in a gym, it’s super important to make sure all of your equipment is clean. This goes beyond things that will touch your face! That means wiping down weights, mats, cardio equipment – everything!

When this stuff isn’t clean, it’s covered in bacteria. You touch it during your workout and then touch your face to wipe sweat, stop an itch, etc., and then the bacteria is on your face. That leads to acne!

As a general rule, I keep my face off of mats and equipment, especially when it’s not my own!

Keep your outfit fresh too.

Dirty workout clothes are full of germs and oils. Re-wearing workout clothes might save you on laundry, but it won’t do your skin any favors. Don’t do it!

Clean up after your workout to stop breakouts

Don’t let the sweat and bacteria from your workout sit on your skin. If you don’t have time to fully shower, at least rinse your face and change into clean clothes!

Water, water, water

When I committed to drinking more water, the changes I saw in my skin were INSANE. I was dealing with breakouts just like you, despite experimenting with new products constantly. How crazy that the key was just more water?!

Just more proof that beauty starts within, right?

Here’s the real science though. Sweating a lot makes you dehydrated. Dehydration leads to dry skin. Dry skin leads to acne! Making sure you’re getting enough water keeps your skin hydrated, clear, and glowy.

And think about other things you’re putting into your body! Certain foods damage your skin, and some of us are more sensitive to those foods than others! Check out these posts I wrote about foods to avoid for good skin, and super healthy foods for skin health!

Hopefully, some of these tips help you get the healthy, glowy skin you deserve! As always, remember that all of our bodies are different and a ton of other factors go into healthy skin, like hormones, stress, genetics, and medications! If you’re trying everything and still dealing with breakouts, go see a dermatologist! They can help you pinpoint exactly what you need.

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!

Meet Your New Breakfast Bestie: Easy Chia Jam

Hey guys!

Have you ever made your own jam?! I used to think it was super complicated and time consuming… and where do you store that giant stock pot and all those jars?! It just seemed like too much work. And knowing how much added sugar goes into them most of the time?! Ahhhh.

But then, I discovered chia jam. AND I MADE MY OWN! 

OMG this stuff is amazing. You only need two ingredients and like 5 minutes of active cooking time! If you can heat a pan and stir, you can make this Easy Chia Jam.

After you make it once, you’ll need it in your fridge all the time. I used raspberries in this Easy Chia Jam recipe, but you can use any berry or mixture of berry! You can also use fresh OR frozen – whatever you have on hand.

The other amazing thing about chia jam is NO ADDED SUGAR REQUIRED. The berries are perfectly sweet on their own, and the chia seeds actually thicken the jam as it cools. And did you know that chia seeds are an amazing source of fiber?!

Of course if you prefer your jam a little sweeter, you can always add a touch of maple syrup, honey, or monk fruit sweetener.

One thing to know is that chia jam isn’t shelf stable or meant to be stored for a long period of time like traditional canned goods! You need to refrigerate this once it’s set and eat it within a week. You can also freeze it though!

How I eat Easy Chia Jam:PB&JOn toastIn oatmealOn pancakesOn yogurtOn ice cream (OMG)





Ready To Make Your Chia Jam?! 





Ingredients:

2 cups fresh or frozen raspberries, blueberries, or strawberries (or a combo!)

2 Tbsp chia seeds

1 tsp lemon juice (optional)

Honey, maple syrup, or monk fruit sweetener to taste (optional)

Instructions:





Place berries in a small pan over medium heat. Let them cook down for a few minutes, gently mashing them with a spoon or potato masher once they start to heat up.Add the chia seed and lemon juice to the berries and continue to gently mash until the consistency is smooth and everything is mixed.This is when you give the jam a taste (careful, it’s hot!) and decide if you need to add any sweetener.Give your jam one more stir, and remove the pan from the heat. As it sits and begins to cool, your jam will begin to thicken. Once cooled, pour into a glass jar.

Notes:

Store chia jam in the refrigerator for up to 7 days. You can also freeze it for a few months!

This recipe makes about 1 cup of jam.

Nutrition Info:

*Unsweetened

Serving Size – 2 Tablespoons

Calories: 31
Fat:1g
Carbohydrates: 5g
Fiber: 3g
Protein: 1g

Note – Nutrition info is an estimate and may vary

What are you trying this Easy Chia Jam with first?!

I love how much flavor and color this adds to my breakfast! Need a good pancake recipe to try it with? I’ve been looooving these Protein Pancakes.

You can find more healthy breakfast ideas in my 90 Day Journey Meal Plans!

As always, I wanna see what you make! Tag me on Instagram or let me know in the comments when you make your Easy Chia Jam!

Dear Cassey: Is it okay if I don’t want to change my body?

Dear Cassey,This feels like a silly question but I trust you with the answer more than anyone. Is it okay for me to just work out because I enjoy that type of workout, and because I know that it’s healthy to move my body? Is it okay not to want to change my body or only work out in a certain way that will “work” to reach a purely aesthetic goal? In the fitness space online all I see are people explaining why everyone’s not seeing results, or what style of training is the only effective method. All I want is to take care of myself, not force myself to look a certain way. But the advice all seems to turn into a how-to guide for how to look as lean and toned as possible.Sincerely,Life Over Looks

Dear Life Over Looks,

First – This is NOT a silly question.

Second – Not only is it okay for your workout goals to be more about overall health than physical changes, but IT’S AMAZING.

Like you said, it seems like most advice on the internet is geared towards some kind of physical change. Shrinking the waist. Growing the booty. Toning the arms. It’s pretty rare to see something like, “follow this workout plan to manage your stress” or “check out this before and after of my client’s blood pressure!”

To be super honest, it all comes down to what motivates people, right? Especially on social media, a place that is absolutely saturated with advice about dieting and weight loss. Historically, people are just more motivated by dramatic, physical changes. And it makes me cringe to even type this but, insecurity sells. A lot of people take advantage of that.

The fact that you’re feeling like you’re wrong for NOT trying to change your body is proof that this is a serious problem.

BUT. I think that tone is shifting. And I’m here for it. 

People are starting to understand (and go out of their way to learn more) about how each piece of our health intertwines. How our weight, or whether or not we have abs, is NOT really the health indicator we should be focusing on.

We’re finally seeing overall health become the priority.

I’ve been working hard to shift how I talk about exercise and nutrition to fit this narrative too, because I’ve personally experienced how important it is. My 90 Day Journey realllllly opened my eyes. I learned that I had been looking at my workouts all wrong for sooo long! I had been working out to fit my body into some kind of mold the internet told me it needed to fit, and I finally realized how unhealthy that actually was.

Once my “why” became more about my HEALTH – eating foods to fuel my body, moving my body to get strong and improve mobility, and paying attention to stress and sleep – everything changed. And it stuck!

Just to pause for a second – I think it’s totally okay for people to want to lose weight or change their physical appearance as long as they do it in a healthy way. But there really is so much more to exercise. It’s important for literally every part of your body!

So yes. If taking care of yourself is your “why,” OWN IT.

I love that for you!

Everyone’s “why” is different, and that’s what makes it so special. It’s worth digging deep to figure out what YOU really need, not what the internet is telling you to care about.

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!

How To Pick The Best Protein Powder

Hey guys!

Every time I post a new recipe that uses protein powder, I notice you have some questions about the kind I use! It took me a loonnng time to find the brands I actually feel good about and enjoy. So, I thought this was a good opportunity to put together a little guide about why you might use protein powder and what to look for when you choose one to try.

Before we get started, I want you to know that protein powder isn’t necessary for most people. For me, it’s just a convenient way to boost my protein intake! My workouts have been very strength-focused for the past few months, so my protein needs are a little higher than they have been in the past. Protein powder helps me hit my goals, especially when I’m super busy.

So if protein powder isn’t on your radar or in your budget right now, that’s TOTALLY okay. High quality food sources will always be my first choice for protein. But if you are interested in trying a protein powder, hopefully this little guide helps you navigate all the options out there

Soooo let’s talk about protein!

Should I Use Protein Powder?

There’s a lot of hype around high protein diets. That’s because protein is so important for muscle building, keeping your appetite steady, bone health, and more. It’s not just for bodybuilders!

But like I said before, protein powder isn’t a necessity for most people. Same goes for protein bars, protein water, protein chips (yes those are real), etc.

The truth is, most of us already meet our needs with food. However, taking a protein supplement is generally safe too. It all depends on your goals and what works for you!

So what are some reasons you might use a protein supplement?

Convenience – Protein powder is super convenient for a lot of reasons. First, it’s easy to travel with. You can literally mix a scoop into some water and you have a high-protein shake whenever you need it.

A lot of people like to use protein powder when they’re tracking macros. Protein is straightforward. One scoop has the same macros every time. This convenience keeps you on track if you have certain targets.

Post-workout – Protein is important after a workout, especially if you’re working on strength and building muscle. A supplement gives you quick protein that is easy to drink if you’re not super hungry after a workout.

To give certain meals a protein boost – The biggest reason I use protein powder is because it helps keep my protein intake consistent throughout the day. Another plus is that it keeps me energized and satisfied between meals! I struggle the most with breakfast, so that’s probably when I use protein powder the most – like in a smoothie or oatmeal! Oh, and PANCAKES, but I love making them with protein powder to have as a snack

There are other reasons that protein powder works for some people, but these are just the ones that come to mind for me!

How do you know how much protein you need?

The American College of Sports Medicine recommends getting 10 to 35 percent of your calories from protein. The more active you are, the higher the protein goal in that range.

Or, you can calculate your protein needs with your weight and activity level using a guide like this one.

Obviously, these guidelines are super general and my advice is to use them to get a rough idea of how much protein you need, and if you’re meeting those needs with food alone. The best way to figure out how much protein you need is by talking with a dietitian and/or doctor!

Different Types Of Protein Powder

Do you ever browse the supplements and end up totally overwhelmed because there are so many options? Like WHOA what are all of these and which one is for me?!

And then consider the fact that protein is NOT cheap and you def don’t want to waste your money on something not for you. It’s a lot. Here’s a simple rundown of different types of protein that might help you out.

Whey – This is the most common type of protein powder you’ll see! It’s one of the best sources of high-quality protein and branched-chain amino acids known to help with muscle growth. It’s usually budget-friendly and easy for most people to digest, but it does come from dairy which is a problem for some!

Casein – Also made from milk, but digested more slowly. Some people prefer this type of protein to help with weight loss.

Egg protein – A good option if you need to avoid dairy. It’s made from egg whites so it’s easier for some people to digest, but it’s low in fat compared to casein or whey. So, it might not keep you full as long!

Here are some plant-based protein options!

Pea protein – Probably the most common type of plant-based protein. It’s made from yellow split peas and it usually has most of the 9 essential amino acids. It’s also really high in fiber.

Rice protein – Another common type you’ll see. It’s soy and gluten-free, but not typically considered a complete protein (it doesn’t have all of the essential amino acids). However, this isn’t really a big deal if the rest of your diet has good protein variety!

Hemp protein – Hemp everything is popular right now, and protein is following the trend. This plant-based protein is easy to digest but again, not considered a complete protein. It’s also a good source of healthy fats!

Collagen – Collagen is usually taken more as a beauty or joint supplement rather than a protein supplement, but I wanted to include it here because collagen is a type of protein!

Avoid These Ingredients When You Pick A Protein Powder

Before you decide on a protein powder, make sure you take a quick look at the ingredient label! Some supplements, especially protein powders, are packed with ingredients that are just nottttt necessary. Some are added for flavor or as preservatives, and some are added as fillers (this usually happens with cheaper supplements).

Here’s what you want to avoid:

Hydrogenated oils – Some brands add these oils to give their protein powder a creamier texture. You know I normally have no problem with fat, but these fats are almost always trans fat. And we should all be avoiding trans fat to keep our cardiovascular systems healthy!

Added sugar or artificial sweeteners – Some protein powders taste too good to be true, and that’s often because they’re packed with added sugar or artificial sweeteners. A product with a lot of added sugar can interfere with your goal if it’s weight loss or building lean muscle. Artificial sweeteners can cause bloating and diarrhea for some people.

Dyes and fillers – These are usually added to cheaper brands to bulk up the product. Avoid ingredients like thickeners, gums, milk solids, and dextrins.

Heavy metals and toxins– Yup, sometimes these find their way into protein powders. I’m talking mercury, lead, and arsenic – NO THANKS. They get into products through poor manufacturing and/or farming practices. Look for brands that are third-party tested to avoid these and other unwanted ingredients.

Good things to look for!

A simple ingredient list

Added vitamins and minerals

Casein or whey sourced from grass-fed cows

Plant-based protein made from non-GMO sources

Natural sweeteners, like monk fruit

*Another important note – no fitness supplements, including protein powders, are regulated by the FDA. So it’s super important to go with a reputable brand that you trust!

Key Tips For Picking The Best Protein Powder

Okay, so the most important things to look for when you pick a protein powder are:

The type that fits your goalsA short list of high quality ingredientsA reputable, trustworthy brand (ideally one that undergoes third party testing!)

 

At the end of the day, the best protein for me will be different than the best one for you. I mean, the best one for me might even change next week, depending on my goals! But juuuust in case you were wondering, lately my go-to has been Orgain Vegan Protein Powder. It tastes pretty good and works well in many of my recipes!

The best thing you can do is learn how to distinguish true quality from really good (sometimes deceitful) marketing, and make a choice based on your needs, preference, and budget.

Do you have any more questions? What is your fave protein powder? Share below – I wanna know!

Stop What You’re Doing And Make These Sweet Potato Nachos NOW

Hey guys!

We can agree that nachos are one of the best appetizers that exist, right?! I used to eat them pretty rarely because honestly, the ones covered with chili and cheese are just too heavy for me and I always suffer later when I eat them.

But lately, I’ve been throwing together some amaaaazing Sweet Potato Nachos for lunch and I had to tell you about them! They remind me a little of the fun and pretty Sweet Potato Toasts I made 4 different ways!

These nachos are just as pretty, but full of flavor and ingredients that make this recipe great for lunch, snacking, or serving for a crowd. They satisfy my nacho craving without putting me on the couch later. 10/10 recommend.

Imagine a plate of perfectly crispy sweet potato slices, layered with black beans, cheese, shredded chicken, salsa, jalapeńo, and beautiful slices of avocado…

OMG don’t you just wish you could reach through the screen and grab some?!

I love how beautiful all of the colors look together. I also love how versatile these nachos are! I make mine with dairy-free cheese, and you can totally leave the chicken out if you prefer a plant-based recipe. Still delicious. Still packed with protein and fiber.

These Sweet Potato Nachos work really well for meal prep too!

Let’s Make Some Sweet Potato Nachos! 





Ingredients:

2 small sweet potatoes

1 Tbsp olive oil

1/2 tsp garlic powder

1/2 tsp chili powder

1/4 tsp paprika

1/4 tsp cumin

salt to taste

pepper to taste

1 cup black beans, drained and rinsed

1 jalapeño (optional)

1 cup shredded chicken (option to leave this out for vegan nachos)

1/3 cup vegan shredded cheese (option to use regular cheese!)

1/4 cup salsa

1/2 avocado, sliced

Cilantro to taste, optional

Instructions:





Wash, dry and slice sweet potatoes into rounds (thin = more crispy).Toss rounds in olive oil, garlic powder, chili powder, paprika, cumin, salt and pepper.Place sweet potato rounds on a baking sheet lined with parchment paper. Try not to overlap rounds – we want them kind of spaced out so they can roast!Next, roast potatoes at 400 degrees F for 15-20 min, until they start to brown and get a little crispy.Once the potatoes are roasted, move them into more of a pile and layer on the beans, jalapeño, chicken, and cheese. Place back into the oven for 5-10 minutes to warm the toppings and melt the cheese.Remove the nachos from the oven and add your final toppings – salsa, avocado, and cilantro.ENJOY!





Nutrition Info:

Serving Size – 1/4 of recipe

Calories: 250
Fat: 9g
Carbohydrates: 30g
Fiber: 8g
Protein: 13g

Note – Nutrition info is an estimate and may vary

Sweet Potato Nachos make an amazing app, lunch, or snack!

This recipe seriously comes in handy. Need another yummy way to eat more veggies? Try the Dairy Free Ranch Dip I’ve been obsessing over.

If you love healthy, simple recipes, you HAVE to check out the 90 Day Journey Meal Plans!

These Sweet Potato Nachos are honestly too pretty NOT to post about! So don’t forget to tag me on Instagram or let me know in the comments when you make yours!

Dear Cassey: How long do my workouts need to be?

Dear Cassey,I’ve really tried to incorporate regular workouts into my life in the last few months, but I don’t usually have time for a long workout. Instead, I like to do several shorter ones throughout the day. My question is… Does working out in bursts throughout the day have the same impact as one long session? I’m worried that, despite my efforts, it just won’t take me as far as I want it to.Sincerely,Busy Bee

Dear Busy Bee,

Ahh this is a great question! Not having time is by farrrr the number one struggle I hear about when it comes to exercise. Life is just SO BUSY. But if moving your body is a priority, I believe anyone can make it work. And you are the perfect example of someone who is making it work! YAY!

So let’s talk about short workouts vs. longer workouts.

Besides the obvious benefit of convenience, there are a lot of good things that come from short workouts! The key is to get your heart rate up.

A major benefit of a longer workout is just having more time to fatigue the muscles you’re focusing on and focus on your form. When you fatigue the muscle, you’re getting stronger. A longer cardio workout is also nice to have in your routine if you’re working on endurance.

Also, since you need to properly warm up and cool down with each workout, separating it into several sessions takes away the efficiency of getting farther in your workout. For example, in a full 30-60 minute workout, you only have to warm up once. If you’re working in sets, you also have time to progress in each set (ex: lifting a few pounds heavier in each round as you build up). But in a short workout, you don’t have that time to progress your movements.

As they say, the best workout is the one you’ll stick to. And as I say, the best workout is the one that brings you joy! So basically, the most effective workout will be whatever works for you. If you start trying to force longer workouts at a time in your life when that’s just not realistically sustainable, you risk adding stress and struggling to stick with working out at all.

With shorter workouts, it’s good to be moving so I think that’s SUPER important. My suggestion? Stay moving as best as you can but remember that you owe it to yourself for some dedicated self-care time and a longer, uninterrupted workout counts as major self-care

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!

The Blogilates September 2021 Workout Calendar!

Hey guys!

September has arrived.

And so has pumpkin spice EVERYTHING. At first I was like, nooo ugh it’s too soon! Nothing against pumpkin – I just didn’t feel *ready* for it to suddenly become fall overnight.

But then I remembered how refreshing it is to transition into a new season. It forces me to slow down, regroup with my goals, and think about what’s coming next. And now I feel kind of excited! I still need the transition to be sloooooow though. I’m having too much fun this summer!

Here’s something else to get excited about – The September Workout Calendar! YAYYY!! 

Ready to check it out?! Yesssss let’s get ready for an amazing month!

Download JPEG

Here’s How To Follow The September 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 September 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.

Are you hanging on to every bit of summer, or are you ready to dive into fall?! Tell me in the comments! 

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The Dairy-Free Ranch I’ve Been Putting On EVERYTHING

Hey guys!

I’m always on the go, but ughhh lately I have just been CRAZY busy! I haven’t had a ton of time to cook, so I’ve been making a ton of smoothies, veggie plates, and super easy meals.

I did find one new recipe that has been absolutely SAVING ME lately! It’s this really creamy Dairy-Free Ranch. Not even kidding, I’ve been putting it on evvvvverything. It’s a good thing it’s super simple to make, because I’m kind of addicted.

Like why do we even need store bought ranch?! Making your own is so easy and wayy better.

Wanna see for yourself? Check out the recipe!

This is so nice to have in the fridge for snacking on fresh veggies, but I’m thinking this would be a HIT if you took it as an appetizer to a party.

Try This Dairy Free Ranch Recipe! 





Ingredients:

1½ cup vegan mayo

¼ to ½ cup almond milk

1½ teaspoon apple cider vinegar

3 cloves garlic – crushed

½ tablespoon dried parsley

1 teaspoon dried dill

1 teaspoon onion powder

¼ teaspoon paprika

¼ teaspoon pepper

salt to taste

Celery (around 3 inch sticks)

Baby carrots (or carrots chopped into 3 inch sticks)

Cherry or grape tomatoes

Instructions:

Mix together all ingredients (except veggies) in a bowl.

Get dipping!

Recipe by Karissa’s Vegan Kitchen

Nutrition Info:

**Dip only!**

Serving Size – 2 Tbsp

Calories: 120
Fat: 14g
Carbohydrates: 1g
Fiber: 0g
Protein: 0g

Note – Nutrition info is an estimate and may vary

Umm… why have I been buying store-bought ranch for so long?! 

This dairy free ranch recipe is all I will need from now on. Craving something sweet? Try this Dairy Free Coconut Fruit Dip!

Did you know ALL of the recipes in the 90 Day Journey Meal Plans are dairy-free?! YESSS. You can also grab the vegan version if you’re completely plant-based!

Lemme see those beautiful dips! Tag me on Instagram or let me know in the comments when you make your dairy-free ranch

Dear Cassey: I thought exercise would give me energy.

Dear Cassey,You and many people tell me that working out daily will help me feel more energized. For a month now, I’ve been working out 6 days a week for 30 minutes. I try to do a mix of cardio and pilates/weight training. I see it work for other people but I’m still feeling exhausted everyday and it is becoming hard to find motivation to workout.I do lead a stressful life but I can’t help it: I have to juggle busy workdays, tend to my family, struggle with my mental health, and I’m facing some hardships in my life that make it hard for me to feel happy most of the time or sleep in peace.Exercise is not helping me reduce my stress or giving me energy so far. I don’t know if I’m doing the wrong kind of exercise or if I should wait more. Do you have any advice to deal with my situation?Sincerely,Exercising and Exhausted

Hi Exercising and Exhausted,

Thank you for this question! And ahhhh, isn’t it SO frustrating when you’re doing everything right, but then you don’t get the intended result?! Unfortunately, it’s not always just a simple cause and effect situation. Even though exercise can definitely help with energy and stress, there are other factors that can get in the way.

You named a couple of them in your question – stress and sleep!

So let’s talk about some things that can help you feel better. Your plate is FULL, and you deserve to feel like you’re on top of the world, not like it’s on your shoulders.

Stress

You’re juggling a busy job, a family (and everything that goes with it), your own mental health, and probably more. I’m sure that can be stressful! And stress is MAJORLY draining, especially over time.

Even though exercise is effective for stress management for many people, it’s important to remember that technically, exercise adds stress to the body. So if you feel like it’s making you more tired, you might need to make some changes! Here are some ideas to try:

Do what makes you happy – You know I’m a firm believer that you should find joy in your workouts! If you’re feeling like your workouts are a chore, that could be one reason why you still feel tired.

Make it social – Being a parent can be so isolating. Can you work out with a friend, or join a class, or even start a friendly challenge with a friend?

Consider gentle movement for a while – Sometimes when I’m going through something super stressful, I take a break from the more intense workouts and stick to walks and yoga. You’re still moving your body, but you’re not pushing yourself. Going on a solo walk with your favorite playlist or podcast gives you a chance to breathe and think (or focus on the podcast and give your brain a little “escape”). A slow, gentle yoga routine allows you to breathe deeply and quiet your mind and feels all around amazing.

Your body might be asking for rest – Try working out 4 or 5 days a week for a while. BUT keep those 30 minutes on the other days for YOU. Do something you struggle to find time to do.

Sleep

You said you’re struggling with quality sleep – I totally get it! Even if you’re getting yourself in bed to get enough sleep, it won’t do you any good if you’re not getting quality sleep.

It’s so hard when you have a lot on your mind and you’re stressed! Try to stay off your phone and/or computer close to bedtime, and incorporate some way to decompress into your bedtime routine. Read a book, meditate, stretch, journal, or just take 5 minutes to breathe deeply. Consider talking with your doctor about ways to improve your sleep!

Nutrition and Hydration

Finally, the other big factor – nutrition. Parents take care of everyone else first, right? Sometimes that leaves them surviving off of their kids leftovers, skipping meals, or just grabbing whatever is convenient.

So my first question is, are you eating enough? Consistent meals that include carbs, protein, and healthy fats are sooo important for maintaining your energy levels.

Next question – are you getting enough water? Taking care of all the things makes it easy to forget to drink during the day! And dehydration can really tank your energy levels.

Finally, don’t hesitate to reach out for more help if you need it. 

If it feels like nothing is helping you escape your exhaustion, talk to your doctor! They can help you rule out or manage other causes like hormonal issues or vitamin/mineral deficiencies. And if the weight you’re bearing is feeling extra heavy right now, finding someone to talk to is important. This isn’t something you have to deal with alone!

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!

My Dreamy New Cottagecore Collection is HERE!

Hey guys!

Earlier this summer, we had Tropicana. It was bright, loud, and confident. We were excited and celebrating the arrival of summer! But as summer goes on, the vibe starts to change, doesn’t it?

It becomes less about busy schedules filled with vacations, gatherings and events, and more about lazing by the pool or in a hammock, soaking in the final days before fall starts to creep in.

Combine this feeling with my obsession with all things fairy tale and Disney Princess, and the inspiration for The Cottagecore Collection was born.

When I designed Cottagecore, I wanted it to feel soft, warm, and dreamy. Like the feeling you get when you’re deep in a daydream and you forget about the weight of the world for a little bit. Or riding a cute bike with a basket of flowers. Baking perfect fresh croissants. Running through a field of lavender.

Are you feeling it yet? This is Cottagecore.

Let’s talk about what’s new! 

Buttersoft Brushed fabric – similar to the classic Buttersoft fabric we all know and love, but with a velvety touch. It’s double-brushed on both sides, making it feel super luxurious.

Supersculpt – A sister to the popular Sculpt silhouette, but we removed that front seam rise and now you can say goodbye to camel toe!

The Twirl Skort – Yes! Our first EVER skort and I can’t wait for you to see how cute it is!

New designs and improvements to old faves – you’ll recognize some designs from previous collections that have been improved with better fabric and details to make them more comfortable and supportive. And just wait until you see the new designs!

Okay. Are you ready to see the POPFLEX Cottagecore Collection?! 

How CUTE is the Storybook Crop?!

The Storybook Crop might be the perfect crop tank?! This top has a super flattering scoop neck and low back that keeps you feeling secure. This is that tank you need in every color because it’s the easiest to throw on with anything to go pretty much anywhere. I guess what I’m trying to say is you neeeeeed this staple!

And if you love the Hourglass Legging…

Then you’ll LOVE the ULTIMATE Hourglass Legging. The main difference to this classic design is that this doesn’t have a front rise seam, which gets rid of that infamous camel toe. Seriously, I went there! In this collection, it’s here in Cottage Floral, which is a soft, dainty floral pastel. The fabric is Buttersoft Brushed, making this legging super soft and supportive.

The Supersculpt Legging is actual magic

Not even kidding, I’ve never seen these NOT look flattering on someone. They’re SO GOOD. They hit the waist just perfectly and more importantly, they STAY there! The Custard color is just as creamy and soft as the ButterSoft Brushed fabric. You’ll seriously live in these. And yes, this is the same silhouette as your favorite Sculpt Legging but the SUPER aspect is that we got rid of that front rise seam here, too!

Bike short season isn’t over!

And Cottagecore brings you TWO styles to choose from.

First, the Supersculpt Short with Pockets. If you know and love the Timeless Legging, these will feel familiar to you – but we made some improvements! Again, that SUPER means that we’ve removed the front rise seam (get outta here, camel toe)! Combine that with the high-waisted silhouette AND pockets?! These are everything.

These come in two colors! Cottage Floral and Black.

Next, the Ultimate Hourglass Biker Short.

The highlight of these biker shorts is the V cut waistband – seriously SO flattering on everyone. These also feature the Buttersoft Brushed fabric to make them feel super luxurious and soft.

And can we talk about THIS COLOR?! Indigo, I love you.

Complete the look with the Sweetheart Crop <3

You guyyyys. This crop. Words simply can’t describe how much I love it.

It has feminine details like a sweetheart front and a crossback, but offers more support than some other crops.

And againnnn with that Indigo color!

Get ready to fall in love with SKORTS!

Yeahhh I never thought I would say it after the 90s either but OMG I love skorts!!!

With the Twirl Skort, you get the best of both worlds – an adorable, flowy skirt, but with supportive shorts underneath.

WITH POCKETS.

Honestly, I’m not sure why haven’t been wearing skorts all along?!

Love to layer? Get the Explore Tee.

You know that shirt you throw on every time you don’t know what to wear because it’s comfy and just works with everything? This is that shirt! This soft, flowy Oatmeal tee is a necessary basic in your wardrobe. End of story.

Shop The Cottagecore Collection


Love to match?!ME TOO. Here are 3 bras to create the perfect set.





1. The Sunrise Bra, in Cottage Floral

This has everything you get from a classic sports bra – the support, coverage, and form – PLUS the prettiest crossback detail.

2. The Swan Bra, in Custard

Even the name sounds cute, right?! I love the square neckline on this one, but my favorite part might be the contoured band. It makes a statement that really brings this bra to life.

3. The Corset Bra, in Ice Water

YES, this all-time fave is back and in a new color! I released this for the first time in the Sugar Plum Collection last year and you keep telling me you want it in allll the colors, so here’s another one to add to your collection

This bra gives me major renaissance vibes. The boning detail in the front, the contrasted corset detail on the back – I think THIS is what Rapunzel would wear to workout. RIGHT?!

It’s super cute. It’s super supportive. Most importantly, it’s going to keep you comfy while you get stronger.

YAYYY that’s everything from the Cottagecore Collection!! Which dreamy look caught your eye the most?! 

Shop The Cottagecore Collection