Cassey Ho's Blog, page 52

Frozen Peanut Butter Banana Bites That Taste Like Ice Cream?!

Hey guys!

I always crave something sweet after a savory meal, but sometimes I just want a little bite. Juuuuust enough to satisfy that craving – you know what I mean?! I guess that’s why I’ve always loved cute little mini desserts so much. I rarely make a full, multi-serving recipe for dessert. Instead, I’m always throwing together a mug cake or some variation of banana ice cream.

What I’ve been making lately is PERFECT – They’re the cuuuuuutest little Frozen Peanut Butter Banana Bites!

The recipe for these makes a lot, but they’re bite-sized! You can keep them in your freezer, and they’ll be ready any time a craving strikes.

The best part is that they seriously taste like ICE CREAM.

I don’t like chocolate so I leave that part off of mine, but I can confirm from my family trying these that they taste like peanut butter cup ice cream

These little babies are totally dairy-free AND vegan too! YAYYY wanna see how you make ’em?!

Ready To Make Frozen Peanut Butter Banana Bites?! 





Ingredients:

3 ripe bananas

⅓ cup peanut butter

½ cup dairy-free dark chocolate chips

2 teaspoons coconut oil

Instructions:

Line the baking sheet with parchment paper. Then set aside.

Peel and slice the bananas into ¼ inch thick rounds (40-60 slices). Set the banana slices on the baking sheets. Place ½ teaspoon of peanut butter on top of half of the banana slice, then place the remaining banana slice on top. Place in the freezer for about 1 hour, or until the banana is frozen solid.

Add the chocolate and coconut oil to a microwave-safe bowl. Microwave for 1 minute, stir and microwave in additional 30 second increments, stirring after each interval until chocolate is completely melted.

Dip the frozen banana bite into the melted chocolate so that half of the bite is coated, scraping the bottom side of the banana bite on the edge of the bowl. Place the chocolate covered bite back on the baking sheet. Repeat with the remaining banana bites.

Place the baking sheets back into the freezer to harden for about 15 minutes.

Notes

1. Makes around 20 – 30 bites

2. Use any nut butter you like!

3. If you’re not a fan of chocolate like me, just leave that part out!

*Recipe by Nourished by Nutrition

Nutrition Info:

Serving Size – Per bite

Calories: 48
Fat: 3g
Carbohydrates: 5g
Fiber: 1g
Protein: 1g

Note – Nutrition info is an estimate and may vary

Trust me. You need these Peanut Butter Banana Bites in your freezer AT ALL TIMES.

You know I’ve gotcha covered if you need more healthy desserts in your life. Check out these Sauteéd Cinnamon Apples and this Peanut Butter Mug Muffin. YUMM.

If you love simple, healthy recipes like this one, check out the 90 Day Journey Meal Plans!

When you make your Frozen Peanut Butter Banana Bites, I WANNA SEE! So make sure you tag me on Instagram or let me know in the comments!

Dear Cassey: Is it really important to cool down after a workout?

Dear Cassey, Sometimes I worry that I might sprain a muscle in my body when I do strenuous exercises. My question is…must I do a ‘cool down’ exercise to prevent injury in the near future or can I just stop right after your last video you give us to workout? I don’t feel any soreness, nor pain, but I am genuinely worried!Sincerely,Your Fellow Popster

Hi Fellow Popster,

Yessss this is such an important question! The truth is… you need to warm up before a workout AND cool down after to really protect your body from injury. Actually, there are a lot of other reasons to warm up and cool down!

I know, it’s already hard enough to squeeze in the workout itself sometimes! Buuuuut it really is key to make room for both and the good news is you only need a few minutes for each!

Let’s talk about why it’s important to do both, shall we?!

Warming up

Before you workout, your muscles are kind of “cold.” Doing a quick warm-up wakes your muscles up so they’re ready to go when you get to work. It also helps them relax, which helps prevent injury.

Warming up makes your workout better too. Your range of motion increases, which helps you with form and performance. When these things improve, you get stronger. A quick warm-up brings more blood to the muscle too, which means it’s getting more oxygen and energy to keep you from fatiguing.

Finally, a quick warm-up gets you in the right mindset. I loooooove how I feel after a warm-up. If I jump right into an intense workout, I feel clumsy and stiff, and sometimes it feels like my motivation lags. But warming up feels good and gets me in the mindset to give my workout my all.

Tips For Your Warm-Up

Seriously, you only need 5 to 10 minutes!

Focus on dynamic movements. All that means is you keep moving, instead of holding a stretch. Think of hip circles, cat-cow, or lunges.

Give your attention to the areas of the body you’ll be working. For example – if you’re doing an arm workout, warm up the shoulders, back, wrists, etc. If you’re doing a full-body workout, bodyweight moves like air squats, bird dog, and modified plank all warm up the major muscle groups in the body.

Don’t be afraid to sneak some cardio into your warm-up! A walk, easy jog, or jumping jacks are great for waking up the muscles and getting the heart pumping.

Need warm-up inspo? Try this full body warm-up!

The Cool Down

You specifically asked about cooling down and my advice is to avoid skipping it if you can! Again, you only need a few minutes! But the longer the better. I could stretch for sooooo long. It’s amazing after a tough workout!

Cooling down is more about allowing your body to slowly recover from a workout. If your workout is intense, your heart rate probably gets pretty high. You’re also
warm (literally, your body temperature is a little higher). If you stop your workout suddenly, there’s a higher chance that you’ll feel dizzy or nauseated.

Ending your workout with something easy like a quick walk allows your body to slowly return to its normal, pre-workout state. It might even help you feel less sore the next day!

Including that stretch in your cool down increases your flexibility, which makes a huge difference in your workouts and just how you feel overall! If you’re feeling stiff, get that stretch in!

Hopefully, this helps! I know warming up and cooling down aren’t the most exciting parts of a workout, but they’re sooo important! Some other things you can do to prevent injury and keep your body feeling amazing: 

Ease into your workouts and take breaks when you need them.Don’t forget rest daysPractice good formHydrate!

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!

15 Super Effective TikTok Workouts To Try Today

Hey guys!

I looove coming up with workouts for you! I’ve been doing ’em on YouTube since foreverrrrr but I’ve also been loving giving them to you in quick, short-form versionm too!

If you follow me on TikTok, you’ve seen me post tons of “mini” workouts that focus on specific areas of the body. There are seriously SO many but I listed my top faves right here! I focused on these categories:

ArmsButt/LegsAbsCardioStretch

 

So, what to do with these? Well, each one of them is a workout on its own, so you’ve got 15 individual routines at the tip of your fingers!

Want a challenge? Pick your fave from each category (5 total) and mix and match to build your ULTIMATE workout.

Want an EXTRAAAAA challenge? Do ALL 15 workouts!

Spicyyyyy, right?!

Let’s get to work!!! 

Part 1: Arms

@blogilatesWeightless arm exercises every time. ##tutorials ##wellness ##pilates♬ The Magic Bomb (Questions I Get Asked) [Extended Mix] – Hoàng Read

@blogilatesWeightless arm routine for you! ##pilates ##blogilates ##fitness ##armworkout ##homeworkout ##homefitness ##fitgirl ##weightlessarmexercise ##fitnesslife ##fit♬ Send Me on My Way – Vibe Street

@blogilatesHere’s an ##armworkout you can do with light dumbbells! ##pilates ##blogilates ##dumbbellworkout ##fitness ##homeworkout ##athomeworkout ##fitgirl ##healthy♬ Plastic – Unghetto Mathieu

Part 2: Legs & Butt

@blogilatesBack atcha with another no equipment thigh workout! #workout #summerworkout #pilatesworkout #fitnesstips #workoutroutine♬ Mentirosa – Ráfaga

@blogilatesThis 4 min leg combo will leave your thighs & calves ##summerworkout ##pilates ##gymtiktok ##fitnesstips♬ Touch Down 2 Cause Hell – Hd4president

@blogilatesTry to do it w/o breaks OMG booty bands from @popflexactive popflexactive.com #summerworkout #bootybands #bootybandworkout♬ Into The Thick Of It! – The Backyardigans

Part 3: Abs

@blogilatesGood luck and die a happy ab death. #summerworkout #abworkout #abexercise #abs♬ Man! I Feel Like A Woman! – Shania Twain

@blogilatesIsometric abs. The holding of your abs in one place while the other part of your body moves will create tension strength. #standingabs #abworkout♬ A-O-K – Tai Verdes

@blogilatesGets the entire core activated like you’re building your own natural corset. #fitness #gymtok #learnhow #pilates #waisttrainer♬ The Hustle – Van McCoy

Part 4: Cardio

@blogilatesYour rate will up #prisoner #mileycyrus #cardio #homecardio #cardioathome #homeworkout #homefitness #workout #fitgirl #fitnessgirl #homegym♬ Prisoner (feat. Dua Lipa) – Miley Cyrus

@blogilatesI challenge you to 20! Duet me! #GivingThanks #abworkout #pilates #blogilates #abs #fitness #fitgirl #fitnessgirl #homeworkout #homegym #homefitness♬ Shower – Becky G

@blogilatesHate running? It’s ok. Do these cardio moves instead! #hiit #cardio #IceCream #oneminutefitness #fatburner #cardioworkout #workoutathome #blogilates♬ Ice Cream (with Selena Gomez) – BLACKPINK

Part 5: Stretch

@blogilatesThese are my go-to stretches that helped me get my #splits! #stretching #flexibility #flexible #stretch #stretches #frontsplits #pilates #blogilates♬ Put Your Records On – Ritt Momney

@blogilates3 #stretches to make you #taller. #howtobetall #howtobetaller #fitgirl #stretching #pilates #yoga #pilateslovers #yogaforbeginners #indoorworkout #fit♬ ily (i love you baby) – Surf Mesa

@blogilatesYou guys asked for it! Here are the stretches I do to get into splits #healthyrecipe #AfterMyCoffee #splits #splitschallenge #howtosplits #stretch♬ Cuz I Love You – Lizzo

Good luck, and HAVE FUN! 

There are soooo many more mini workouts where that came from – check out my TikTok and tell me which one is your fave! For full-length workouts, head over to YouTube!

If you like having your workouts planned for you, don’t forget about the Monthly Workout Calendar! I post a new calendar at the beginning of every month here on the blog and in the BODY By Blogilates app!

Brighten Your Morning With This Easy Tropical Chia Pudding Recipe

Hey guys!

Do you go into full-on fall mode the second pumpkin spice everything hits store shelves in mid-August, orrrr do you stick with summer vibes as long as you possibly can?

I’m clinging to summer as long as I can! Maybe it’s because I’m LIVING for the warm weather and bright colors of the season. Or maybe… it’s because of this Tropical Chia Pudding recipe. I’m a little obsessed.

I don’t think I’ve ever met anything tropical that I didn’t like. And you guys, chia pudding + tropical fruit = heavennnn!

If you’ve never had chia pudding before, this recipe is a must!!

It’s crazy how easy it is! You just combine almond milk and chia seeds and let them sit overnight. As the seeds and milk chill, the mixture thickens into a cool, creamy pudding-like texture. Adding the mango, pineapple, and coconut flakes makes me feel like I should be eating this breakfast on a beach somewhere.

I love prepping a few servings of chia pudding at a time so I can easily grab a jar for breakfast or a snack. Chia seeds are amaaaazing – they’re packed with fiber (11 grams per ounce!), protein, omega-3 fatty acids, calcium, and other minerals. Pretty crazy for a tiny seed!

Let’s Make Tropical Chia Pudding! 





Ingredients:

2 Tbsp chia seeds

1/2 c. almond milk, unsweetened

1 Tbsp almond butter (optional)

monk fruit sweetener to taste

1/4 c mango, diced

1/4 c pineapple, diced

1 tsp coconut flakes

Instructions:





Pour chia seeds, almond milk & sweetener into jar and stir.Chill overnight.Top with mango, pineapple, coconut flakes & almond butter & serve.

 

Notes:

Use whatever milk you prefer!





Nutrition Info:

Serving Size – Entire Recipe

Calories: 277
Fat: 17g
Carbohydrates: 27g
Fiber: 10.5g
Protein: 8g

Note – Nutrition info is an estimate and may vary

There’s so much to love about this recipe.

And when you become as obsessed as I am, you’ll need more chia pudding recipes in your life. I’ve got you covered! Make sure you try my Blueberry Chia Pudding recipe next

If you love simple, healthy recipes like this one, check out the 90 Day Journey Meal Plans! Pssssst, there’s a chocolate chia pudding recipe in there

I wanna see those pretty jars of chia pudding when you make this, so make sure you tag me on Instagram or let me know in the comments!

Dear Cassey: How do I stop worrying all the time?

Dear Cassey,Why am I always scared? I always think something bad is about to happen. If I face any mild discomfort, I automatically assume the WORST outcome, like I have a heart attack, or kidney failure or something. If my loved ones are a little late at coming home, I, again, think of the worst scenario. I feel trapped in my own imagination. Do you feel this way? How do I quiet my mind?Sincerely,Always Scared

Dear Always Scared,

I do know this feeling and how draining it can be. The first thing you should know is that if these thoughts are interrupting your daily life in any way, it’s totally okay to reach out for extra help! Your doctor and any mental health pro can help you figure out exactly what’s going on and guide you to the next steps to feeling better!

In the meantime, here are some things that help me to stop worrying when I’m feeling more anxious than usual.

Talk to someone you trust.

Can we talk about how happy I am that you feel comfortable talking about this here?! Opening up in any way always takes some weight off of my shoulders, and I hope it does for you too!

It might also help to talk to someone in person who you trust. For me, sometimes it takes hearing myself say my thoughts out loud to realize that my worries aren’t reality.

If you’re not ready to unload your worries on a friend or loved one yet, that’s totally okay! Start with journaling!

Sign off.

We live in a world where headlines and information are in our face, 24/7. It’s honestly a blessing and a curse because while it’s great to be educated and have the world literally at your fingertips, it gets overwhelming really fast.

When I start feeling my spirits dip or like I’m feeling anxious over things I can normally handle, the first thing I do is check my screen time. Why?

Because the media just naturally tends to show us more bad news than good.Because social media is naturally a breeding ground for comparison.

Even if what you’re seeing on the news or posted on social media isn’t the subject you’re actually worried about, I think the constant content heightens our sense of awareness. Awareness that bad things happen, and awareness that maybe we could be doing better.

All of it is overwhelming and it makes it hard for me to sort through what I actually need to put my energy into. Taking a break or simply reevaluating my screen time is a nice way to reset.

Accept that you can’t predict the future.

Nobody wants to be blindsided by bad news or any kind of tragedy. It’s totally okay (and natural) to worry about SOME things. But no matter how much we worry and plan, we can’t predict the future.

It’s so easy for that worry to take control of our mindset. When I start worrying about something out of my control, or something I have zero reason to believe is actually happening (random illness, car wreck, etc.), I try to pause and breathe as soon as I realize what’s going on. Because otherwise… I’ll totally spiral.

This takes serious practice, but it’s so worth it. Start with deep breaths. Once you get that to come more naturally, start asking yourself how worrying is productive in this situation.

If your mind is too loud, write it down. Everything. Sometimes it just helps to physically unpack your brain and see it all laid out so you can work through each thing that is weighing on you. Sort out the things you can actually do something about, and accept the things that are out of your control.

Being productive for what I CAN control always helps me feel better and let go of the things I can’t control.

Do something that makes you happy!

When you feel a wave of worry coming on, interrupt it. Find a way to distract yourself, and hopefully stop worrying before it’s out of control. Try…

Going on a walkGoing outsideWorking outReadingListening to musicCalling a friend

Anything that can distract you, lighten your mood, and help you stop worrying. For me, it’s usually something active so I can distract myself mentally while also physically shaking it off. Plus, having a hobby as a distraction builds your confidence, which naturally makes you feel more secure!

Hopefully, you find these tips helpful! 

I have a feeling you are NOT the only person here dealing with this. To anyone else struggling to stop worrying, especially after the stressful times we’ve been through this past year, please know you’re not alone. <3

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!

7 Important Things To Know About Healthy Eating

Hey guys!

Lately I’ve been getting a ton of questions for Dear Cassey and in my DMs about allllll things food. After reading through most of them, I decided that the most helpful thing I can do is put together an all-inclusive post laying out the most important things I’ve learned about healthy eating.

A simple road map to nutrition, if you will! Based on my experience and with the help of Breanna, my registered dietitian 

Obviously, this is a very general overview that won’t apply to every single person and every single situation. Just a “healthy eating 101” to help you get started. But listen, just because these tips are basic doesn’t mean they’re common knowledge. Diet culture has turned nutrition into this super over complicated MESS that left us all believing that obsession, restriction, and discomfort are all signs you’re “doing it right.”

And that’s sooo wrong! Learning the basics of WHY we need a variety of foods lays the foundation for a diet built on nourishment. This was the best and most unexpected thing I learned on my 90 Day Journey. I mean, I thought I knew how to eat healthy before! But eating food to nourish vs. avoiding certain foods to deprive was a game changer. 

Hopefully, this guide will help you flip the way you look at food and help you feel confident with healthy eating.

Shall we get started?!

1. Cutting Carbs Won’t Fix Everything

…yeah. We’re starting with a controversial one.

I feel a little like a broken record when it comes to carbs, but when I keep seeing people say they’re avoiding FRUIT I just can’t help it. Fruit?!

Let me give you the TLDR on carbs! If you want more detail, read this post.

Carbohydrates are one of three macronutrients in the diet that your body needs to function efficiently.

Now before you come at me about how going low carb or keto worked for you, yes. Your body CAN function without or on very little carbs. But there’s no denying that it’s less efficient. That’s one reason why sustaining a low carb diet is so hard for many people.

“Carbs” include more than just bread and sugar. 

You’ll also find carbs in super nutrient-dense foods like beans, fruit, veggies (yes, even the non-starchy ones), quinoa, nuts, and seeds.

Not all carbs are created equal. 

There are definitely plenty of high-carb foods that aren’t offering much nutritional value. I’m talking about the processed stuff, made with refined grains and tons of added sugar.

But think about some of the other foods with carbs I mentioned. Fruits and veggies specifically! Not only do they have vitamins and minerals that our bodies need, but they also have antioxidants to keep our cells healthy and disease-free. And don’t forget our BFF, fiber! Did you know fiber is a type of carb?!

Are some carbs better than others? Yes. Is completely cutting some or all of them out of your diet necessary to eat healthily? No.

You have to consider your goals.

Do we all need a high-carb diet? No, just like we don’t all need a low-carb diet. Certain situations will always warrant certain changes (and this is why you should talk to a doctor and/or dietitian!).

For the majority of us, I think the best thing we can do is ADD more whole foods, and stop obsessing over the carb count!

2. Fat Doesn’t Make You Fat

Ahhh, another myth we can squash once and for all. There was a time when everyone feared fat. It’s time that we celebrate it!

Like carbs though, not all fat is created equal.

What is “healthy fat?”

I’m totally guilty of always saying, “eat healthy fats!” But what does that even mean? Let’s break it down.

Monounsaturated fat (MUFA) – One type of “healthy” fat. Found in things like olive and canola oils, avocado, nuts, and seeds.

Polyunsaturated fat (PUFA) – Another “healthy” fat. Found in fatty fish, flax seeds, walnuts, and some oils. You’ve heard of omega-3 fatty acids, right? They fall into this group!

Saturated fat – These aren’t totally “bad,” but eating a lot of them can be harmful for your heart and arteries. The majority of saturated fat comes from animal sources.

Trans fats – This type of fat is the worst on the body – especially your heart. They’re also known as hydrogenated oils, which are created and used for processed foods. Basically, trans fat keeps food shelf-stable longer and they can be reheated multiple times (ideal for fast food restaurants).

So what can you do with this info? Get more whole-food fat sources!

Here are some things those “healthy fats” can do for you:

Makes your meal more satisfying and keeps you fullLowers “bad” cholesterol and raises “good” cholesterolKeeps your organs healthy and protectedSupports a healthy brainHelps you absorb nutrients





3. We Love Protein, But You Might Not Need That High Protein Diet

We loooooooove protein around here! But do you need to eat 200 grams per day to gain muscle? For most people… no.

Here’s how to figure out how much protein you need:

The simplest recommendation is to get 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. I found an amazing guide for how to do that here!

But will eating protein make you bulky?

Another question I see a lot. And nooope it won’t, unless you’re really working for that goal. Bodybuilding is serious work. Eating protein alone won’t just magically add muscle mass. Here’s what protein does:

Supports muscle recovery/repair after a workoutStrengthens your bonesMakes your meal satisfying and keeps you fullBoosts metabolismServes as your body’s last resort for energy

A lot of people think they need more protein, but most of us are already getting enough! If you have higher protein goals, here are some easy ways to boost your protein intake.

4. You Don’t Need To Count Calories or Macros

Improving your diet and eating healthier doesn’t require calorie tracking. Or counting macros. Or measuring portions.

That being said, there is a time and a place for calorie counting. For example, intentionally losing or gaining weight! It’s helpful in these situations to know what you’re consuming.

But you can eat healthy without the intention of changing your weight. 

If you just want to eat healthy for you know, HEALTH, I think counting calories and macros can complicate things and overshadow what’s really important.

5. Find Ways To Add Nutrition To Your Meals

Pile on those whole foods!

One of the best places to start with healthy eating is by seeing what you can ADD. For example:

Add fiber – Add fresh or frozen berries to your oatmeal or on the side at any meal. Mix zoodles into whole wheat spaghetti. Swap fries for roasted sweet potato “fries.” Add legumes to your salad. Add chia seeds and/or avocado to your smoothie.

Add healthy fats – Add avocado or avocado oil to your salad. Top your smoothie bowl with nuts, nut butter, seeds, or coconut. Sauteé or roast veggies in olive oil. Add salmon to your meal rotation.

Add protein – Again, nuts and seeds for the win! One ounce of pumpkin seeds adds 9 grams of protein to a salad, oatmeal, or even soup . Snacking on an ounce of almonds adds 6 grams of protein to your day. If you’re in a pinch at meals, try other quick protein sources like hard boiled eggs or beans.

Add antioxidants – Anything with color! Keep bell pepper slices in the fridge for snacking. Add berries at breakfast. Roast sweet potato and broccoli and use it in salad or as a side dish. Add a variety of leafy greens to your salad or sauteé and add to an omelette. Snack on dark chocolate. Add nuts and seeds to pretty much anything. Top your salad with goji berries or pomegranate seeds. Use spices like clove, turmeric, cinnamon, ginger, and garlic.

The options are seriously endless for how you can pack your meals and snacks with good stuff. I also think it’s so cool how so many of these foods overlap! For example, nuts and seeds literally add everything – fiber, fat, protein, and antioxidants.

6. Water. Drink It.

I had to throw this one in here becaauuuuuuuuse…

Hydration is part of healthy eating.

A lot of us aren’t hydrating enough.

Being dehydrated directly affects how we eat and how we progress in our goals.

DRINK YOUR WATER.

7. Don’t Follow A Trend. Follow Your Needs.

If one type of eating worked for everyone, we’d know about it by now.

The takeaway here is to tune out any diet trend telling you to completely cut certain foods or restrict yourself until you establish your healthy eating groundwork and determine your needs. Any trend that calls for a one-size-fits-all approach is a red flag to me, and it should be for you too! The basics of healthy eating are just that – basic.

Hopefully these tips help you step out of the diet culture web of confusion. Stop living in fear that things like fruit and rice will make you fat, or that protein will make you bulky. Start living to nourish your body!

Once you get the basics down, you can adapt the way you eat to fit any goal you decide to chase.

This Dairy-Free Coconut Fruit Dip Is So Dreamy

Hey guys!

We’re inching closer to the end of summer and it makes me sooo sad! Don’t get me wrong. Fall is great too, but I’m just not ready yet. I neeeeed the warmth and sunshine. And the fresh produce!!

Speaking of produce, I just discovered the perfect fruit dip… right as berry season is coming to a close. OF COURSE, right?!

It’s not just any fruit dip, it’s dairy-free Coconut Fruit Dip. 

Normally, fruit dip is made with cream cheese and marshmallow fluff, which is so good but so hard on my tummy. This recipe is extra magical because it’s dairy-free and uses one of my favorite ingredients – coconut cream.

Yes, it’s as dreamy as it sounds. Just wait and see how beautiful it looks!

This will be my go-to fruit dip forever and always, period.

LET’S MAKE IT!

Let’s Make Dairy-Free Coconut Fruit Dip! 





Ingredients:





1 Cup of Coconut Cream, cold with water removed1 Tablespoon Raw Honey/Maple Syrup or monk fruit syrup1 Teaspoon of Vanilla Extract





Instructions:





In a medium-sized mixing bowl, whip the coconut cream using an electric mixer. Mix until texture is whipped and thick.Add sweeter and vanilla and stir until combined.Refrigerate dip until ready to serve.Serve with fresh fruit or coconut flour graham crackers. Enjoy!

 

Notes:

This recipe makes approximately 1 cup of dip.

Recipe Credit: The Coconut Mama

Nutrition Info:

Serving Size – about 1/4 cup

Calories: 149
Fat: 13g
Carbohydrates: 6g
Protein: 0g

Note – Nutrition info is an estimate and may vary

If you didn’t like fruit as dessert before, you will now. It sounds dramatic to say a dip can change your life, but ummm this coconut fruit dip will change your life. 

When you make this, tag me on Instagram or let me know in the comments! I wanna see how your coconut fruit dip turns out!

Need another refreshing summer treat? Try this 2- Ingredient Watermelon Slushy.

If you need more healthy snacks in your life, I have tons of recipes like this one in my 90 Day Journey Meal Plans!

Dear Cassey: Are meal plans and workouts safe for teens?

Dear Cassey,I’m a teenager, and I don’t know what workouts are appropriate for my age and which ones are not. I want to start working out, but it’s all confusing, and I don’t know where to start. Also, my mom won’t let me do the meal plans, but I want to start eating healthier. Help!Thank you!Motivated But Confused

Hey Motivated!

First, can we talk about how amazing it is to have a community with so many young women who want to take care of their bodies?! I get questions alllll the time about eating healthy and working out from people around your age. It makes me so happy because I know how much better I would have felt if I had a healthy relationship with food and fitness in my life at that age. At the same time, I know how easily working out and eating healthy can take an UNhealthy turn. I’ve experienced it, and I want to do everything I can to help you and everyone else in this community avoid it.

I loooove being able to help others with what I know now and I think your question is going to help a lot of people!

So, is working out safe for teens? Yes! But here’s how to do it safely.

Activity is great at any age, but don’t take it too seriously.

Exercise is great for your physical and mental health, but the most important thing is to HAVE FUN.

I don’t want anyone at any age to treat working out as a punishment or a job.

The CDC recommends that teens get at least an hour of moderate exercise daily, and more strenuous exercise at least a few days a week. But “exercise” can mean a lot of things. It can mean anything from organized sports, working out in a gym, going on a walk, or even just playing outside.

Overall, most workouts are safe for teens. Some parents worry that strength training is risky for this age group, but according to the American Academy of Pediatrics (AAP), the key is to do these workouts appropriately. In other words, don’t overdo it, and make sure you learn proper form.

I would recommend starting out with bodyweight exercises. Adding weights before you perfect your form only puts you at risk for injury. And honestly, bodyweight workouts are AMAZING. Once you feel like you’re ready to add some weight, do it gradually.

Give everything a try! Don’t be afraid to branch out and try new forms of exercise! I love switching up my workouts every now and then. It keeps it fun, works different muscle groups, and you never know what you’ll fall in love with.

REST. Start slow and remember that everyone needs rest. If you don’t, you’ll risk injury and burnout.

Hydrate and refuel. We’ll talk nutrition in a sec, but food and water are sooo important to workout safely.

Thoughts on nutrition.

I’m with your mom here on the meal plan. But let me tell you why!

Your nutrition needs are not the same as an adult. Your body is still growing and developing, which

A. Means your needs are constantly changing

B. Can require extra calories and other nutrients

If you were to follow a meal plan with set calorie and macro goals, you’d be taking a huge risk of not giving your body what it actually needs.

Speaking of needs, did you know that we’re born with a natural sense of appetite? What that means is, babies and kids will eat as much as they need – no meal plan required. As we get older, we lose some of that natural sense to regulate our needs because of certain “interruptions” like emotions and pressure from things like diet culture. It gets harder to stay in tune with our bodies.

In your teen years, your inner sense of hunger is still sooooo important to follow. Your appetite will ebb and flow as you grow and your nutrition needs ebb and flow. I think a meal plan could interrupt the process.

But I do have some tips if you want to incorporate more healthy foods! I asked my dietitian for her input too

VARIETY. Be open to trying new foods, and expand your menu. Even if you stick to the same rotating meals or don’t have much control over the entreé because you’re not always cooking for yourself, try to switch up your sides and your snacks.

Although I don’t recommend following a meal plan at this age, the plan could help you brainstorm some healthy recipes to try. I also post super simple recipes here on the blog, and on my Instagram, and TikTok!

Next! Think about what you can ADD to your diet, not what you need to restrict. Cutting out your favorite foods isn’t cool, okay?! Instead, see how you can add nutrition to your meals! Add a side of fruit to your breakfast, or a side salad to lunch or dinner. Swap packaged snacks for something protein and/or fiber-packed like hard boiled eggs, toast with nut butter, or veggies and hummus.

So to sum this up – add foods to increase nutrition and follow your appetite. 

Prioritize these things first.

A healthy lifestyle is about so much more than exercise and food. Ultimately, you have to include these things too, and now is a great time to start.

Body positivity: If I’m being honest, I did not love my body when I was your age. I wish I could go back and tell young Cassey how important this is! The comparison game will never get you where you want to be. How do you make this happen? Set goals for YOU. Work on being your best self. Celebrate the small stuff.

Self-care: Learning how to practice self-care and nurture mental health is one of the most important skills you can learn. Start NOW! Yes, exercise might be part of this, but so is staying hydrated, getting enough sleep, and managing stress. If you make self-care a priority and practice these skills now, they’ll stay with you even in adulthood.

FUN: I’m gonna say it again because I am VERY passionate about this.

Check in with your doctor before ANYTHING ELSE!

Although I think falling in love with fitness at a young age is great, safety is SOOO IMPORTANT. So the first thing I want you to do is talk to your doctor. They know a lot more about your body and health than I do, so they’ll give you the best advice!

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 Lesson We Can All Learn From Simone Biles

Hey guys!

Most of the time in this space, the vibe is all about pushing hard and crushing your goals. I want to be the person that motivates you and inspires you to step outside your comfort zone. I want to make you feel confident and supported to go big and aim higher than you ever have before.

But today I wanted to talk about the complete opposite. I want to talk about slowing down.

It’s funny because I wanted to talk to you about my experience with this after my honeymoon because I didn’t realize before how much I needed that time to rest. And now I’m seeing everything going on with Simone Biles and The Olympics – perfect timing, right?

A little recap if you didn’t know – Simone withdrew from team finals after the first event. She also later announced that she would not compete in the all-around finals. It’s normal to hear about this kind of thing happening due to physical injury but she did this for her mental health. She recognized she was struggling and took a step back. She knew what was best for herself AND her team and made her decision while millions of eyes were watching.

A lesson we can all learn from, right? Literal proof from perhaps the greatest gymnast OF ALL TIME, that no one can go 100%, all the time. No one can withstand endless amounts of pressure. Everyone needs a break and everyone needs to protect their mental health.

 

View this post on Instagram

 

A post shared by Simone Biles (@simonebiles)

This caption gave me chills.

Why this lesson from Simone Biles is so important

I know it’s hard to get “you snooze you lose” out of your head when you have personal dreams, pressure at work, etc. Think about how much pressure that must add when you’re AN OLYMPIC ATHLETE. But here’s the thing. In reality, taking a break is actually good for progress, no matter who you are.

Check out some of these ways that slowing down can actually help you speed up in the long run.

Motivation – Motivation isn’t a constant thing that just comes naturally. It ebbs and flows and sometimes it takes serious energy to find it. When you take a break, it’s easier to restore your motivation and get back on track.

Remembering your “why” – Every time you set a goal, you have a “why.” If you get caught up in the hustle, you might lose it! Slowing down gives you the mental space to find clarity and circle back to your why. Even if it seems like hitting pause only slows you down, it might help you stay on the direct path to success in the long run.

Fielding pressure from others – Every goal is a performance. It doesn’t matter if you’re in a classroom, in an office, at the gym, or on an Olympic stage. Eventually, YOUR goals will be clouded with pressure from others. It’s exhausting and it makes your journey even harder to navigate. If you feel this way, take a step back! You’ll be surprised at how a time-out can help you handle pressure.

Clarity often comes in silence – It’s common but sooooo frustrating to plateau with our goals.

Preventing injury – There’s more than one way this works. Physically, pushing too hard leads to overuse and injuries of the muscles or joints.

In Simone’s case, she knew it was very possible that her mental state could lead to injury. Sports (especially gymnastics) require a very strong mind/body connection, and this is the scary part that her critics are missing. The term for what she’s dealing with is called “the twisties,” which she explained as being unable to comprehend where she is in the air. Kiiiiinda important for being able to fly and twist and land safely, right?

Productivity – Even in normal day jobs, studies have shown that taking small breaks throughout the day increases productivity.

Decision making – Pushing too hard for too long leads to decision fatigue.

GROWTH – This is the big one, and maybe the one we forget the most. Rest leads to growth – period. Physically, rest days give our muscles a chance to rebuild, which makes them stronger. And guess what! The same thing happens mentally. Practicing regular rest and doing whatever you need to do to slow down mentally helps you grow more in tune with yourself. You’ll feel more confident, think more clearly, and come back to your goals refreshed.

And sometimes, it’s not only about you. This was huge for Simone’s decision because even though she was put on a pedestal by the media to “carry the team” to gold, she never once put herself on that pedestal. She knows this is a team sport and refused to let her ego ruin the team’s shot at gold. She was totally confident in the rest of the team and hasn’t missed a beat cheering them on.

Hustle culture is not always the way

… and this is coming from someone who very much thrives on hustle.

“Hustle culture” is in our faces now more than ever, thanks to social media. It APPEARS as though the people we view as successful are giving their all, all the time. And it APPEARS as though they are thriving.

That highlight reel can be deceiving, right?

But going all hustle and no rest wears you down and you can’t ignore it. TRUST ME I’VE TRIED.

And yet, hustle culture makes taking a break look like failure. It makes you compare your journey to others and wonder why they can sustain their momentum when you can’t. You question your mental strength, your ability to do the thing you’ve worked your butt off for, and sometimes you think it’s better to just give up.

What I’m saying is, hustle culture isn’t it. 

I’m so happy to see so many people celebrating and supporting Simone’s decision to bow out of the competition. I think it’s a HUUUUUUGE wake up call that we have all needed for a long time. It’s time for “health” to be inclusive of mental health for everyone, whether you work in a restaurant, at a desk, or you’re an Olympic athlete. There is nothing tough about ignoring when your body and mind need to rest. Real strength is the ability to be in tune with yourself and slow down.

 

View this post on Instagram

 

A post shared by Simone Biles (@simonebiles)

Slowing down is uncomfortable, but worth it.

Let’s all take this lesson from Simone and make a promise to ourselves – protect our health at all costs. Mental health, physical health, emotional health, all of it. NO ONE can do that for you but YOU.

No one is immune to their own form of “the twisties.”

And if you’re stuck in any way, whether you’re struggling to reach your goals, or can’t find clarity for what your goals should even be, slow down! Take some time to rest and recharge. I promise when you hit the ground running again, you’ll be stronger than ever.

The Blogilates August 2021 Workout Calendar!

Hey guys!

Who’s still riding that hot girl summer vibe?! ME TOO. When I sat down to write the August calendar I was like uhhh how?! Summer JUST started! I guess that’s just a sign that we’ve been having a lot of fun, right?

Here’s something to think about as we go into August. What are you hoping to get out of this month? Out of the remainder of summer? What do you want to accomplish?

Think about it and set a goal. It doesn’t even have to be fitness-related! There’s a lot of transition that usually happens in August – vacations coming to a close, school starting, etc. Let’s make this month about intention. Sound good?! Let’s do it.

Summer may be winding down, but it’s not over yet! Here’s your August Workout Calendar! 

Download JPEG

Here’s How To Follow The August 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, where you can snag the monthly calendar and all of the videos in one place!

Here’s an overview of each day of the August Workout Calendar. Every day we’ll target a specific muscle group. No muscle will feel left out

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.

YAYYYY we’re ready for you, August! Tell me about your goals for this month in the comments! 

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