Cassey Ho's Blog, page 53
July 28, 2021
Dear Cassey: I’m pregnant and my fitness is suffering
Hey Expecting,
Congratulations! This new phase of life you’re in is so beautiful and exciting! However, I don’t think the struggle to adjust to some of the “new normals” is talked about enough – even though every new mom goes through them!
For example, adjusting to all the change happening to your body in pregnancy. I’ve never been through it myself, but I’m sure these changes are kind of shocking even though you know they’re coming… if that makes sense?
Anyways, I do have some advice for you! Let’s start with feeling more comfortable in your changing body/loving yourself through the change.
Keep the self-talk positive.Like I mentioned before, some of the physical changes can be hard to swallow. Even though you expect to gain weight and grow a beautiful bump, what if you gain weight in other, less desired places? What if your “normal” clothes stop fitting sooner than you expected? What if it feels like you’re gaining weight too fast?
Through all of it, you have to commit to being kind to yourself. After all, your body is doing the most incredible thing – creating a human! Don’t dismiss any of the hard work you’re doing, even for a second.
When you look at yourself in the mirror, remind yourself that every single change you see is your body doing its thing to keep baby healthy and thriving. Flip the narrative and think about the things you love about this phase of life. Your mind is SO POWERFUL – the way you talk to yourself has a serious impact on how you actually see yourself.
Focus on what you can control.It’s hard to feel out of control in your own body. Instead of fighting it, try to pay special attention to everything you CAN control. The main goal is to stay healthy and feel amazing and enjoy your pregnancy!
You said you’re struggling with fatigue, and that’s normal! Here are some things that might help:
Food – Skipping meals can cause an energy slump, so make sure you’re eating regularly throughout the day! Also, I know cravings and aversions are REAL, so do your best to eat whole, nutritious foods! Protein, fiber, and healthy fats will keep you full. High-sugar foods might cause bigger dips in your energy levels.
Water – You need A LOT of water when you’re pregnant. Staying hydrated can make a huge difference in your energy levels!
Exercise – It seems like exercise would drain you more, but it can actually help you feel more energized!
Rest/Sleep – Do whatever you can to get plenty of quality sleep, and rest when you need it.
Fitness when you’re pregnant is all about listening to your body!First – make sure you talk about it with your OB before you make any changes! Just to make sure exercise is safe for your pregnancy and to see what they recommend to avoid, etc.
Next, let go of any pressure you may feel to be the “super fit pregnant mom.” Thanks to social media and its perpetual highlight reel, I feel like moms are more pressured more than ever to “stay fit” during pregnancy. But guess what? Fitness is individual. And social media’s image of a fit pregnancy is soooo unrealistic most of the time.
Another struggle that seems pretty common is trying to “keep up” with pre-pregnancy fitness. If you were used to working out pretty hard or for long periods of time, scaling it back might make you feel like you’re not doing enough. It’s time to let go of that mindset! The ACOG actually says that 30 minutes of moderate activity, 5 days per week is best for a healthy pregnancy, prevents back pain, and keeps your fitness levels up.
Even going for 30 minutes a day might be easier said than done, because being pregnant takes up sooo much energy! If you don’t have the energy for 30 minutes right now, that’s ok! Break it up into a few 10-minute workouts a day. Or 10 minutes TOTAL per day, then slowly work your way up.
Walking is an AMAZING exercise when you’re pregnant because it gets your heart rate up without requiring a ton of energy. This can help boost your energy and mood too. It’s also a great way to keep your muscles and joints mobile, which you’ll thank yourself for later in your pregnancy.
Pilates, yoga, swimming, and riding a stationary bike are some other great low-impact workouts for pregnancy. You can absolutely lift weights too, as long as it feels good!
For any workout you decide to try, be aware of things to avoid. For example, laying flat on your back or twisting. Also soo important – staying hydrated and cool, and taking it down a notch if you feel like you’re pushing too hard.
Healthy is the goal!This is not the time to set a major fitness goal or set personal records. Some women continue with their normal workout routine with a few modifications as pregnancy progresses. BUT some women also scale it back. Everyone is different and every pregnancy is different. However you decide to move your body is perfect!
Above all, keeping yourself and baby healthy is most important. Never be afraid to talk about your concerns with your OB! Their advice will guide you.
YOU’RE DOING A GREAT JOB!
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!
July 26, 2021
Muscle Soreness: Why You’re So Sore and How to Deal
Hey guys!
After a very busy few weeks, I’m finally starting to get back into my workout flow. If you’ve ever gotten off track or started a new workout routine, you know that one of the worst parts is being soooooo sore.
Like, wincing every time I try to walk upstairs or lift my arms to put my hair up sore. It’s THE WORST. And going through that phase of working out has me thinking of so many questions…
Is it normal to be this sore?
Could I have done something to prevent it?
What is actually happening in my muscles?
How do I make it go away sooner?!
How can I fuel my muscles so they can recover and get stronger?
It’s time to deep dive. You ready?!
@blogilatesTell me your other day after struggles! ##hardknocklife ##workout ##fitness♬ Dating in your…… – Jamie Buckley pt and actor
What causes muscle soreness?
Muscle soreness is more than just an annoying side effect of exercise. There’s actually a scientific term for it: delayed-onset muscle soreness (DOMS).
Did you know that working out actually damages your muscle?! When you lift weights, jump, squat, run, or do anything that fatigues the muscle, you’re actually making tiny little micro-tears in the muscle fiber.
It’s a good thing! When those micro-tears recover and repair themselves, they grow stronger. You actually build more muscle tissue, which is what makes YOU stronger and helps you build muscle!
Some muscle soreness is just part of the process. The stress on your muscle triggers inflammation and signals your body to bring extra fluid to the affected area. That makes you feel tight and sore for the next day or two.
What about lactic acid? I’m sure you’ve heard that soreness is due to lactic acid in the muscle but that’s actually not true! The burn you feel in your muscles during a tough workout is from lactic acid. But it doesn’t just hang out in the muscle after your workout is over. As you recover at the end/soon after a workout, the lactic acid clears the muscle. When you wake up the next morning and it hurts to walk down the stairs? That’s inflammation.
How to get some relief
How do you avoid waddling around and crying every time you sit, stand, walk, or even laugh or sneeze?!
A few basic things that will help:
Sleep – Key for recovery!
Active rest – Sounds contradictory, but hear me out. You need to give your muscles time to recover, but you’ll feel better if you keep moving. Go for light activity like walking, yoga, stretching, or swimming.
Cooldown – We’re all busy and it’s easy to skip the cooldown part of a workout. DON’T DO THIS. Incorporate a few minutes into your workout to properly cool down, stretch and ease back into the rest of your day.
Stretch – I think this is the 3rd time I’ve mentioned stretching – it’s important! Not only do good mobility and flexibility help prevent injury, but stretching while your muscles are still warm can prevent or reduce some muscle soreness.
Hydrate – Dehydration will only make sore muscles worse. Make sure you’re getting enough water throughout the day, and especially after your workout. Replenish electrolytes too after a super sweaty workout.
Other remedies – Alternative therapies like ice, heat, massage, or acupuncture can provide some relief too.
How to fuel
There’s one major thing your body needs to recover from a workout – FUEL!
If you’re putting in the work during your workout and then coping with muscle soreness after your workout, you want to get the most out of your workout, right?! To do that, you need to give your body the best food to repair and recover. Which is…
Protein. Your muscle fibers are rebuilding and repairing themselves to grow stronger. To do this, they need amino acids, which is what protein breaks down into.
Carbs. Your muscles use glycogen for energy, which comes from carbs! After you deplete their stores during a workout, make sure you replenish with high-quality carbs like fruits, veggies, and whole grains.
Whole foods. Eat a variety of whole foods to get the vitamins and minerals you need to facilitate muscle repair.
Water. Last but not least, HYDRATE!
A good workout won’t always make you sore
View this post on Instagram
A post shared by BODY By Blogilates (@bodybyblogilates)
This is soooooo important.
Your workouts don’t have to be super intense to be “good workouts.” Every workout shouldn’t leave you sore and fatigued.
It’s normal to feel sore after the first few workouts of a new routine or program. After that, you shouldn’t really feel a lot of discomfort unless you’re “leveling up” somehow (increasing weight, etc.).
Don’t forget to listen to your body! If you start to experience pain that goes beyond what’s “normal” muscle soreness for you, don’t ignore it! Take a break and get it checked out.
July 23, 2021
2-Ingredient Watermelon Slushy Recipe
Hey guys!
I wish this summer would slooooow down! Maybe I just feel super busy and like time is flying because we had to slow down last year? Who knows! Anyways, I’ve been relying on healthy snacks A LOT this summer because I’ve been on-the-go so much and I wanted to share some of my faves with you!
First up, a 2-Ingredient Watermelon Slushie Recipe.
I was skeptical the first time I made this. I thought it would be bland and basically taste like watered down watermelon ice. NOT TRUE! This is so delicious and refreshing and sweet! My advice is don’t skip the lime – the extra zing it adds is totally necessary.
Here is what your ingredient list looks like… and a sneak peek of the slush before it freezes up!
SO SIMPLE.
Two ingredients also means this recipe is gluten, dairy, and added sugar free. And vegan! YAY!
The process to make this watermelon slushie does take some time (mostly just waiting for it to freeze type of time), but it’s soooo worth it.
This Watermelon Slushie Recipe Is SO EASY
Ingredients:
1kg (around 1/2 watermelon) watermelon flesh (chopped)Juice of 1 limeLime zest
Instructions:
Place the watermelon, lime juice and zest into a food processor or blender and blend until smooth.Transfer the mixture to a shallow, freezable container and place in freezer.After two hours, gently scrape the top layer with a spoon. Once you get to the unfrozen layer, pop it back in the freezer.Repeat after another 2 hours.Freeze until solid (around 6 hours depending on surface area of container)Scrape with a spoon to create the slush, and serve!
Makes approximately 6 servings
Recipe Credit: Healthy Little Foodies
Nutrition Info:
Serving Size – 1/6 recipe
Calories: 40
Fat: 0g
Carbohydrates: 10g
Protein: 1g
Note – Nutrition info is an estimate and may vary 
AHHH so sweet and refreshing. And healthy!
When you make this, tag me on Instagram or let me know in the comments so I can see your beautiful watermelon slushies!
If you need more healthy snacks in your life, I have tons of recipes like this one in my 90 Day Journey Meal Plans!
July 22, 2021
Dear Cassey: Am I too picky to eat healthy?
Hey Picky Eater!
I need to start out by saying THANK YOU for asking this question. I think there are so many people out there with the same problem, but they feel like they either need to force themselves to eat food they don’t enjoy or just give up and believe that they’re too picky to eat healthy.
Neither is true.
A healthy relationship with food looks a little different for everyone. It’s just finding whatever way you can eat as much nutritious food as possible, in ways that you enjoy. Because although nutrition and variety is important, forcing food into your diet that you don’t enjoy won’t be sustainable in the long run.
So how can you get more nutrition, and maybe rely less on eating out? I have some tips. Ready?!
Think big picture.Life happens, so don’t feel guilty if it’s hard to get your family out of the habit of fast food. Instead, look for ways you can add value to your meal. What I mean is, how can you add nutrition? Most fast food or pizza places offer salad, and Chinese restaurants typically have steamed broccoli or sauteéd veggies.
Learning how to “compromise” is an amazing tool to change your eating habits in a subtle way. You don’t have to completely overhaul your diet from day 1 – it’s all about the big picture!
Find your meal prep staples.Meal prep is soooo helpful – once you find what works for you!
Not everything tastes great when it’s prepped in advance. I totally agree that some foods get super dry, or soggy. Not sure which is worse! Anyways, you have to find your “staple” foods that you can easily prep and look forward to using later. Some of my favorite ones are:
Fruit – I like to have it washed, cut, and ready to eat.
Veggies – I like keeping some raw, ready to eat veggies for snacking, and I also love roasting a big batch of something super versatile that keeps for a couple days like sweet potatoes or green beans!
I also looove stocking up on frozen veggies to have something easy to add to any meal. They make life so much easier!
Grains – Quinoa or rice keep well and make a great side or base for a bowl.
Protein – Shredded chicken (slow cooking and then shredding helps to keep it from drying out), ground turkey, hard boiled eggs, beans, lentils, chickpeas.
Do I have all of these things prepped all the time? Definitely not. I try to focus on a couple each week. I know I’ll almost always run into a time when they come in handy!
Don’t forget about flavor.Healthy food should still have flavor! When I say I put Everything But The Bagel and Everything But The Elote from Trader Joe’s on everything… I’m not kidding I also love adding sriracha and dipping veggies in hummus and guacamole.
People are sometimes afraid of sauces and dips because they add more calories, but I think they’re totally okay if it makes veggies taste good.
Have an open mind.Mindset is important for making change. First, you have to believe that you’re not too picky to eat healthy! Then, commit to an open mind.
Tastes and preferences change all the time! Circle back to some foods you haven’t liked in the past and give them another shot. Even experiment with different cooking techniques, flavors, or pairings with foods that you know you enjoy. You might surprise yourself!
If you need recipe inspiration, I’m always posting my favorites on the blog and all of the recipes in the 90 Day Journey Meal Plan are amazing (and easy)!
Set yourself up for success.If you know your day tends to get super busy, having a plan will save you time and stress. Get into the habit of making a casual meal plan for your family each week, and go grocery shopping before the week starts! You can even plan “backup” meals for when something comes up or you just don’t feel like cooking. It doesn’t have to be anything complicated.
Backup meals can be something easy and healthy in your freezer, or something you know you can order and feel great about from a restaurant.
Start small.Like, smaller than you think. It’s not easy to change your eating habits (or ANY habit!), and gradual change is much more sustainable. So pick one teeny change to accomplish at a time. Maybe start with trying one new recipe. Or meal prepping one food. Keeping salad in the fridge as a side for pizza night. Small!
I’ve been the picky eater before too. I even remember thinking maybe I was too picky to eat healthy! Once I addressed what was truly holding me back and went into slooooow change with an open mind, things started shifting. We all have busy times when there’s just no way we can cook 3 meals a day or eat perfectly, and that’s okay! The amazing thing about lifestyle change is that even though life will still throw us off every now and then, we can always get right back on track.
You can do this!
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!
July 20, 2021
7 Surprising Signs You Need More Sleep
Hey guys!
Sam and I finally went on our honeymoon a few weeks ago (3 years late nbd), and it made me realize that I desperately needed that break more than I even knew. While we were there, I noticed a few changes within myself – I was eating foods that usually cause “problems,” yet I was still feeling great. My digestion was the best it’s been in a long time. My skin was clear. I could think clearly. I felt like I was literally glowing with happiness.
I’m sure some of this had to do with the insanely gorgeous overwater bungalow, sunshine, and scenery BUUUUT there is also one common denominator to how amazing I was feeling – SLEEP.
I was actually sleeping.
At home, I’m in constant work mode. I get up early and get after the day, and I’m usually up super late – still working. I don’t mind it when it’s happening, because I truly love it. But that doesn’t stop the lack of sleep from slowly chipping away at my health and wellbeing.
Now that we’re home and back to “real” life, I want to hold myself accountable to make sleep a priority. And I want to help YOU figure out if sleep could be the missing link in your healthy lifestyle!
Let’s start with some signs that you need more sleep.
1. Your energy level is all over the place
Low energy is one of the most obvious signs you need more sleep. But there’s more to it than just feeling tired. Sometimes, lack of sleep shows up in different ways that might not be so obvious.
You could feel totally fine and alert and ready for anything all day long, but notice a huge drop in energy during your workouts. This is a huge sign for me because I’m usually so busy during the day that I don’t notice how tired I am, because I don’t slow down. But then I start a workout and notice I’m fatiguing quickly or my muscles feel weak.
2. It’s hard to concentrate
Ugghhhh I hate it when I can’t focus. Even if I don’t really feel tired, I know that this is a sign that I’m pushing myself too hard.
According to Sleep Foundation, chronic sleep deprivation makes it hard to concentrate and stay on task, learn new things, and make decisions. So if you’re staying up super late to work, study, etc. and you notice you’re bouncing around from TikTok to Instagram to shopping to YouTube instead, it might not be procrastinating. You might just need to rest!
3. You’re moody
Sam can confirm this – I am NOT pleasant when I’m tired. Usually that just comes out when I’m suuuuuuper tired after a really busy or stressful day, but I’ve definitely noticed that my fuse is shorter when I’ve been staying up late a lot or not sleeping well.
And “moody” doesn’t always mean angry or snappy. It can also mean you’re just more sensitive or you experience mood swings. When your body is tired, it’s harder to control your emotions. You might cry about things that normally wouldn’t bother you, or get stressed more easily.
4. And SO SNACKY
Who knew that having cravings is just one of the big signs you need more sleep?! It makes sense – your brain needs more energy to make up for what it’s not getting from sleep. So it craves energy from food.
There are two main hormones that regulate your appetite:
Leptin, which tells your brain that you’re full, you don’t need more food. And ghrelin, which stimulates your appetite. Being tired throws both of these off, suppressing leptin and increasing ghrelin.
In other words, you’re always hungry.
5. Your digestion is “off”
This was the BIGGEST shock to me on our honeymoon. Normally, eating a lot of gluten, dairy, and sugar is bad news for my digestion. It makes me so uncomfortably bloated that I can hardly move and just makes me feel horrible. But on vacation, I decided indulging was worth the risk. I ate what I wanted, and prepared to pay for it.
But guess what happened? NOTHING.
I pretty much felt normal! I mean, I didn’t feel AS good as I do when I totally avoid those foods, but I didn’t feel super bloated and uncomfortable. I was able to enjoy creme bruleé almost daily with no regrets.
Why did this happen? SLEEP. Lack of sleep increases inflammation in the gut, which causes problems over time. Resting my body allowed some of that inflammation to calm. Plus, being on a regular schedule with little to no stress made a huge difference!
6. You keep getting sick
I think we can all agree that we have NO time to be sick.
Sleep has a huge impact on your immune system. One study even found that getting less than 7 hours of sleep at night makes you THREE TIMES more likely to catch a cold. Whaaaaaat?!
Here’s why this is one of the biggest signs you need more sleep – your immune system works while you sleep to produce cytokines. These proteins defend your body from infection and fight inflammation! If you get sick, lack of sleep will make it harder to recover too.
7. Your skin suffers
Want glowy, clear skin? Prioritize sleep.
It’s always obvious to me when I’m not sleeping well because even my skin looks tired. It’s dull, kinda dry, and prone to breakouts. What I didn’t know until now is that not getting enough sleep causes your skin to lose moisture! Not only does this make your skin dry and more dull, but over time it can increase signs of aging like wrinkles and under-eye circles.
If you haven’t noticed a trend yet, your body WORKS while you sleep. It repairs itself. This is true for the skin too! Blood flow increases and collagen works to repair damage.
So how can we getter better Zzzs?
Okay, so sleep is important. How can we make sure we’re getting enough?
Sleep quantity vs. sleep quality – It’s one thing to get the hours. But what matters is how well you’re sleeping. If it takes forever to fall asleep, or you’re waking up a lot at night, your sleep quality is probably suffering.
So now that you know some signs you need more sleep, what can you do to get it? I have some tips!
Work on stress management – Stress is a major cause of insomniaGet on a schedule – Set regular sleep and wake times as often as possibleQuit your afternoon caffeineLimit screens before bed – Blue light from your phone or computer can disrupt your circadian rhythmCreate a sleep haven – make sure your room is comfy, from the bed itself to the temperature!You might need to avoid exercising at night – sometimes this can boost energy, making it harder to sleep!Calm your mind – meditate, take a bath, read a book, etc.Talk to your doctor about a supplement – melatonin, magnesium, and some others work for some people!
July 16, 2021
Need Breakfast Inspo? Here Are My Top 10 Breakfast Recipes
Hey guys!
99 percent of the time, I hit the ground running (sometimes literally) as soon as I wake up. I learned the hard way that I MUST eat before I do anything else. Otherwise, I’ll get busy and not eat enough all day annnnd hit a huge wall halfway through the day that leaves me tired and SO GRUMPY.
I’ve said it over and over – food is fuel. And this is why! How I feed my body in the morning sets the bar for the rest of the day, influences my mood, energy, and productivity.
Buuuuut so does using my time wisely. In other words, SIMPLE is key in the morning. If it’s not simple, it’s probably not happening unless I’m craving something specific.
These are the recipes I always come back to. Some things they have in common:
SO EASY – seriously zero cooking skill required90 Day Journey-friendly (no dairy, gluten, or added sugar – AKA easy on my tummy!)Crave-worthy and super fillingOkay, let’s check out my top 10 breakfast recipes!
1. Banana Pancakes
This pancake recipe is my ride or die. How could it not be first on the list?!
You’ve seen it on the blog, on my Instagram stories, on my TikTok, and in the 90 Day Journey meal plans. I’ve probably made this 10000000000 times and I’ll never stop.
Grab a banana and 2 eggs and read how to make them here.
2. Super Hash Browns
YUMM another long-time fave!
These are savory and perfectly crispy. The most delicious vehicle for piling on eggs, avocado and tomato!
See how I make them here.
3. Blueberry Chia Pudding
If make-ahead breakfasts are your jam, you need this recipe.
The stars of this breakfast are of course chia seeds! They make the pudding thick and creamy, and give you lots of fiber and healthy fats.
4. Cinnamon Roll Baked Oats
Who DOESN’T love a cinnamon roll for breakfast?!
This recipe makes a perfectly portioned single serving cinnamon roll, without any added sugar.
My advice? Don’t skip the glaze.
5. Breakfast Quinoa
Yes, quinoa for breakfast. If you haven’t tried it yet, I bet it will become a top 10 breakfast for you too!
It’s surprisingly creamy, kinda sweet and nutty. And SO GOOD for meal prep.
6. Peanut Butter Mug Muffin
Sometimes I make this mug muffin for breakfast, and then again later in the day as a snack because it’s THAT GOOD.
If you love peanut butter, you need this recipe.
7. 5-Ingredient Protein Pancakes
This is one of my latest discoveries but when I need to start the day super protein-packed, this is my immediate – go-to.
For another solid pancake recipe, click here!
8. Omelet In A Mug
Mugs aren’t just for muffins and mug cakes! Save yourself from washing a dirty pan and use up the extra veggies in your fridge with this recipe.
9. Unicorn Smoothie Bowl
This smoothie bowl takes a liiiiittttle more time to make, but only because you’re basically making two smoothies and then stirring them together to make the pretty unicorn color. But I promise it’s still quick and WORTH IT.
I love smoothie bowls because I can mix so many combos of fruits and veggies and then decide if I want to eat it as a bowl or throw it in a cup to go!
10. Paleo Banana Bread
Last but not least – banana bread. And if you normally don’t eat banana bread for breakfast, it’s time to start.
I secretly get a little excited every time I see a couple of my bananas turn a little too brown. Whipping up this recipe is simple, and then I have breakfast ready to go for a few days! Sometimes I love serving this with a drizzle of peanut butter, some yogurt, or fresh fruit.
YUM.
Annnd that’s my top 10 breakfast recipes!
Which ones have you tried? Which ones are you trying next?! I wanna know!!
July 14, 2021
Dear Cassey: How do I know my workouts are working?
Hey A Little Lost,
I LOVE this question. Because yes, the most obvious sign that exercise is “working” is seeing our bodies change. But that takes time, so how do we stay motivated in the meantime and HOW do we know what we’re doing is actually working and we’re not wasting our time and energy?! Here are some sure signs that your workouts are working.
1. You enjoy your workout.Yayyy you can check this off the list! I’m so happy that you already found a routine that you enjoy. And yes, that is a sign that your workout is “working!” Why? because getting all of the other benefits of exercise starts with looking forward to your workout. It’s really hard for some people to find this!
2. You feel better.You mentioned mood changes, and you’re absolutely right. Working out helps you feel happier and more calm and grounded. You’ll think more clearly and it will be easier to concentrate. You might notice that you sleep better and handle stress better too. Oh! Another big one is feeling like you have more energy.
You will “feel better” physically too. A big sign that exercise is doing good things for you is better mobility. Maybe you won’t feel as stiff and achy, or you’ll notice you’re more flexible when you stretch. You’ll feel lighter and move more freely!
3. You feel stronger.At some point, you’re gonna do a workout and think, “hmm, I could probably do a few more reps/use heavier weights/walk longer than usual/etc.” IT WILL HAPPEN. This is my favorite sign that my workouts are working. I loooove realizing that what felt hard to me a few weeks or months ago now feels kinda easy.
That’s the addictive part of exercise for me. It keeps me motivated more than anything else!
Always keep your eyes and mind open to those opportunities to challenge yourself! No matter how small – they’re signs of growth!
4. Physical changes.I saved this for last, because it usually takes the longest to notice. It takes consistency, courage to keep challenging yourself, and good nutrition to see big physical change. Using the other 3 changes we talked about will keep you motivated for the journey!
Remember that “physical changes” don’t just mean the scale. Your weight doesn’t tell your story! Take progress photos every few weeks or months and watch how your body subtly changes. Also, pay attention to how your clothes may fit differently.
You said that in the past, feeling “chubby” is what motivated you to exercise. And you’re definitely not alone! I used to do this too. But if you wait for the physical changes and ignore all of the other super important good things that come from exercise, you’ll never see what’s “working.” And trust me, if you’re moving and enjoying it, it’s working!
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!
July 12, 2021
9 Ways To Boost Protein At Any Meal
Hey guys!
I’ve been on a mission lately to eat more protein. I’m trying to build more strength and improve my weightlifting technique, which means I gotta fuel those muscles! A couple really interesting things I’ve learned on my weightlifting/higher protein journey so far:
Strength training makes me HUNGRYIt’s actually a lot easier to hit my protein goals than I thought!Once I figured out which high-quality sources of protein worked for me, it became a lot easier to plan out my meals. I’ll show you what I mean! Here are my favorite ways to boost protein, and the serving sizes you need to get 20 grams of protein!
View this post on Instagram
A post shared by BODY By Blogilates (@bodybyblogilates)
What Does 20g Of Protein Look Like?
Here’s what 20 grams of protein looks like from some of my favorite foods:
1. Chicken – 3 oz = 21g protein
2. Salmon – 4 oz = 24g protein
3. Eggs – 4 large = 24g protein
4. Lentils – 1 cup cooked = 18g protein
5. Tofu – 8 oz = 24g protein
6. Black Beans – 1 1/2 cups = 21g protein
7. Chickpeas – 1 1/2 cups = 21g protein
8. Nutritional Yeast – 2/3 cup = 21g protein
9. Peanut Butter – 5 Tbsp = 20g protein
See how EASY it is to get a lot of protein from certain foods?! You probably also noticed that nutritional yeast and peanut butter have pretty large serving sizes to hit 20 grams of protein. You might use portions that large if you’re cooking with those foods, but I thought it was cool to see that even much smaller portions of those “add-ins” can give my meal a decent boost of protein!
Why 20 grams?Once you know your protein goals, setting a goal to get at least 20 grams per meal is just a good place to start! You may find that you actually need more or less. But knowing what 20 grams LOOKS like will help you plan protein into your meals to meet your goals.
How Much Protein Do You Need?
The amount of protein you need every day depends on YOUR body and YOUR goals.
The recommended daily amount (RDA) for the average healthy person is 0.36 grams per pound of body weight, OR 0.8 grams per kilogram of body weight.
If you want to lose weight, some studies show that getting 25-30 percent of your calories from protein helps with satiety and fullness, and could increase your metabolism a little.
If you’re extremely active and/or want to gain muscle, a common recommendation is up to 1 gram of protein per pound of body weight (or 2.2 grams per kilogram).
There are a lot of ways you can go about figuring out your protein needs and it’s verrrrry personal. If you’re not sure where to start, focus on getting high-quality protein like the sources listed above!
What are your go-to ways to boost protein? Tell me in the comments!
July 9, 2021
Fuel Up With These 5-Ingredient High Protein Pancakes
Hey guys!
This year I wanted to mix it up a bit with my workouts and focus more on strength. As I’ve gotten more into weightlifting, I’ve been upping my protein intake a bit too. Gotta keep my body fueled to build muscle!
It didn’t take me long to realize that breakfast is the meal I’m kinda slacking on when it comes to protein. I pretty much hit the ground running when I wake up, which means I need something quick and easy to make. I also get bored with protein shakes after like one day, so I knew I needed to come up with an easy way to jumpstart my protein intake.
And you guys… JACKPOT.
You might be looking at this like, “Hmm okay. Another pancake recipe?” But wait – this is NOT your average pancake recipe. These are 5-Ingredient High Protein Pancakes. Annnnd they’re amazing.
These always come out suuuper thick and fluffy, with a warm cinnamon flavor. And they are PERFECT for stacking, which is important.
They’re insanely quick to throw together, and it’s easy to double the recipe to save time on busy mornings too. Or to just have some on hand for a quick, protein-packed snack. Just in case 
Okay… ready to see how to make them?!
View this post on Instagram
A post shared by Cassey Ho (@blogilates)
Here’s Your 5-Ingredient Protein Pancake Recipe!
Ingredients:
2 scoops vegan protein powder
1/3 c liquid egg whites
1 tsp baking powder
Dash of cinnamon
1 TBS almond milk (or more if your batter is dry)
Instructions:
Add all ingredients to a large bowl and stir until combined. If the batter seems thick, add a little almond milk!Heat a pan over medium heat and spray with a little cooking spray or coconut oil.Spoon pancake batter onto your pan (smaller pancakes will be easier to work with) and cook for a few minutes on each side.Stack em up! I like to serve my protein pancakes with some fresh fruit and sugar-free syrup. YUMMM.
Nutrition Info:
192 Calories
4g Fat
16g Carbohydrates
30g Protein
You ready that right – 30 GRAMS of protein! And they’re so easy and delicious.
When you make this, tag me on Instagram or let me know in the comments! I wanna see those Protein Pancake stacks!!
If you need more breakfast inspo, I have tons of recipes like this one in my 90 Day Journey Meal Plans!
July 6, 2021
Hello, Summer… and HELLO TROPICANA COLLECTION!
Hey guys!
Summer is HERRREEEE!
This year, we’re doing it big. We’ve been living in our muted basics for too long, right?! So let’s take a break from our comfort zone and show off our bolder, more vibrant sides. Let’s swap out our neutrals for something with a little more flavor. Something cheerful and bright, just like the summer we’re gonna have.
Something like…
The POPFLEX Tropicana Collection. YES!
Ahhhh this might be the most fun I’ve ever had designing a collection. Well, I pretty much always say that, but I seriously loved everything about bringing this collection to life from start to finish. It started with a feeling of freedom from all of the heaviness 2020 carried. That feeling is intense and it’s like the color is being brought back into our lives… FINALLY.
So that’s what Tropicana represents. Color. Life. Passion.
The colors in this collection are like nothing else I’ve ever designed for POPFLEX. It made me nervous to go for the electric lime, Blue Majik, Tangerine, and Passionfruit, but seeing it now…it’s perfect. It’s just what we need and I can’t wait for you to see!
BUT FIRST. I have to tell you about a few things:
Buttersoft Compress – So you’ve felt the signature softness of Buttersoft. This new fabric takes that but adds compression to support you even during high-intensity movement. This fabric moves with you and keeps you feeling comfortable and supported.
Because of our new Buttersoft Compress fabric, I recommend sizing up if you’re looking for a regular fit!
Some of our faves are back! The Perfect Bra, Flexy Crop Top, Hourglass Legging, and Sculpt Pocket Biker to name a few. All in new colors and Buttersoft Compress fabric!
But get excited about new faves too! You’re gonna love the Pulse Bra, Explore Tee, and Believe Legging.
Okay. Are you ready to see the POPFLEX Tropicana Collection?!
First up, the Tone Bra.
First up, the Tone Bra. This beauty is sooo flattering but supportive at the same time! I love the square neckline – it seriously looks good on anyone. It’s made with our new Buttersoft Compress fabric to hold everything in while keeping you comfortable. Grab it in bright, beachy Lime or Blue Majik (aka the prettiest blue ever).
Ahhh I told you the Hourglass Legging is BACK!!!
These still have the lightweight, flattering fit you love with the classic V cut waistband. But we kicked it up a notch with the ultra-supportive ButterSoft Compress fabric. I designed these leggings with every curve in mind. They accentuate and flatter in all the right places, but stay in place while you work. Available in Lime and Blue Majik – pair with the Tone Bra to create a matching set!
It’s summer. You NEED shorts.
We looooove a cute matching set set, and we really love a good biker short. The Sculpt Biker Short matches the Tone Bra, but gives you just a little more comfort for the heat of summer. When I designed these, I wanted the PERFECT shorts. These have a high waist, and a silicone band to keep them from riding up (I haaate when shorts ride up!). PLUS they have the cutest little secret pocket in the back.
The Believe Bra (Passionfruit) and the Corset Crop Bra (Blue Majik)Two more faves for you.
If you can’t resist a sports bra with gorgeous details like a unique open back, SAME. I am in loooove with the Believe Bra’s open back and super flattering high neck. But the colorful elastic band is my favorite part!
The Corset silhouette is always a favorite (as you let me know from Sugarplum). But how could it not be, with that stunning but supportive square neckline and OMG the criss-cross back! And this new crop length is a DREAAAAM!
We made both bras with the new ButterSoft Compress fabric, which means these bras aren’t just for a cute athleisure look. They’re gonna keep you secure and comfortable when you work out, too.
Introducing The Pulse Bra
YAYYY I am so excited for this new bra AND it comes in some colors we haven’t seen yet. Yay! Basically, if the Perfect Bra and the Believe Bra had a baby, this would be it. It has the super flattering U-shaped neckline and back cut out that we looooove from the Perfect Bra, plus a vibrant elastic band. I love how the colorful band complements the Tangerine color perfectly, but adds the most amazing bold detail to the Obsidian color.
Oh, did I mention ADJUSTABLE STRAPS?! So important.
Shop The Tropicana CollectionSpeaking of the Perfect Bra…YES I BROUGHT IT BACK!
I am obsessed with the passion fruit color and obsessed with the Perfect Bra, so clearly this was a no-brainer combo. Just check out that neckline and back cut out in such a pretty, bold pink. Amazing, right?!
I think the Perfect Bra really is PERFECT because it provides coverage while being sexy. The straps are adjustable and the long length allows you to confidently wear this bra as a crop top. The name is no joke. It’s perfect. If you haven’t experienced the Perfect Bra yet, it’s time.
What to pair with your Believe Bra, Pulse Bra and Perfect Bra?I’ve got 3 options for you
Let’s start with the Believe Legging! The vibrant waistband makes this legging unique and I love that it matches the Believe Bra and Pulse Bra!
Shop The Tropicana CollectionIf you love shorts, stop scrolling.
And if you haven’t jumped on the bike short train yet, you’re gonna. Because the Hourglass Biker Short and Believe Short are LIFE. Both styles are made with ButterSoft Compress fabric, AKA they hold everrrrrything in without that uncomfortable, squeezy feeling. You know what I mean? These are magical.
The Hourglass Biker Short has that same, ultra-flattering V waistline that we love from the Hourglass Legging! They accentuate and smooth your curves and they move with you while keeping you cool.
If you love the look of bike shorts but want something shorter, you’re gonna love the Believe Short.
Like, they’re gonna be a staple in your summer wardrobe. The high waistline and silicone “grip strip” keep you secure and comfy (ahemmm no constant pulling because these aren’t gonna ride up!). They’re short, but they’re not TOO short.
Return of another fave!! The Flexy Crop Top
This top is so well-loved in other collections that I knew I HAD to include it in the Tropicana Collection. It styles well with literally everything and looks amazing on all body types. That dainty strap down the back is my favorite detail! This is always my g0-to top for lounging, yoga, and Pilates. In Safari, this was in a ribbed fabric but this one is in ButterSoft Compress. Seriously – you are gonna LOVEEEEE.
This is available in 3 colors for the Tropicana Collection! Lime, Obsidian, and Coconut.
NEW Crop Top: The Explore Tee
Ahhh can you ever have enough crop tops? No. No is the answer. This tee is soft, flowy, and perfect to throw on when you need to run some errands after a workout. Once you wear this shirt, you’ll wonder what you ever did without it!
AHHH and that’s the Tropicana Collection!!! Which one are you running to snag first?!
Shop The Tropicana Collection
Cassey Ho's Blog
- Cassey Ho's profile
- 49 followers
