Cassey Ho's Blog, page 53

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

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!