Cassey Ho's Blog, page 52

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!

Download JPEG

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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Dear Cassey: I’m always super hungry when I’m on my period

Dear Cassey,I am trying really hard to incorporate better foods into my dieting and to eliminate snacking and also to cut back on sugar. But I have found that during my periods I stay super hungry all the time and want all the sweets and chocolate which isn’t like me thought any other time. Is there a reason for this?Sincerely, Blaming The Hormones

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 hungry

I’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 food

The 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, too

See, 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!

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 posture

Mobility 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 prevention

When 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 workout

Stretching 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 twists

 

After 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!

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

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 flaxseed

Basically 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!

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!