Cassey Ho's Blog, page 54

Cool Off With These Creamy 5-Ingredient Summer Popsicles

Hey guys!

I always love making popsicles because they bring me straight back to my childhood. We didn’t have them often, but there was always something so special about getting a popsicle (even the super simple Otterpop ones) in the summer.

If you need some kind of sweet treat to make for the 4th of July, I vote you make these Creamy Layered Summer Popsicles. They’re light and cool (necessary in this heat), super festive (who doesn’t love going extra for the 4th?!), and easy to make so you can spend more time celebrating.

Ahhhh how PRETTY, right?!!

These take a little time to make but only so they can freeze! You only need to spend a few minutes on each layer, and you only need a handful of ingredients! These popsicles are made with fresh strawberries and blueberries, coconut cream, yogurt and honey. THAT’S IT!

I looooove having the creamy yogurt layer between the layers of fruit. It’s kinda like having ice cream and a popsicle which is really the best of both worlds.

Oh, and before we get to the details – if you want to make this recipe vegan, just use plant-based yogurt and swap the honey for a different sweetener like maple syrup, monk fruit, or your favorite!

Yayyyy grab your popsicle molds and let’s go make some Creamy Layered Summer Popsicles! 

Your Creamy Summer Popsicle Recipe! 





Ingredients:

Strawberry Layer:

– 2 cups fresh strawberries (will make ~1 cup fresh strawberry puree)
– 2 Tbsp coconut cream
– 1 tsp honey

Yogurt Layer:

– 1 cup plain yogurt
– 1 tsp honey

Blueberry Layer:

– 2 cups fresh blueberries (to make ~1 cup blueberry puree)
– 2 Tbsp coconut cream
– 1 tsp honey

Instructions:

Fruit Purees

Add blueberries to a small saucepan over medium heat. Cook until berries break down and become syrupy. Add your choice of sweetener if needed! Strain through a fine mesh sieve to remove seeds (optional). Cool.Repeat step 1 with strawberries.

 

Popsicle Layers

Combine Strawberry Layer ingredients and carefully pour into the bottom of popsicle molds. Freeze until set, at least 30 minutes.Combine yogurt and honey. Carefully pour or spoon over strawberry layer. Add popsicle stick and freeze until set.Combine Blueberry Layer ingredients. Carefully pour final layer into popsicle mold.Freeze at least 2 hours





Recipe Notes!

– This will make about 4 popsicles, but it depends on the size of your molds.
– If you don’t have popsicle molds, use paper cups!
– I would add the popsicle stick when you pour the second layer, but it may depend on the size of your mold.
– To make this recipe vegan, just use dairy-free yogurt and swap the honey for a different sweetener like maple syrup or monk fruit syrup. You will need to adjust the amounts to taste!
– Use any fruit you like!

Nutrition Info

Serving size – 1 popsicle

Calories: 151
Fat: 4.4g
Carbs: 26g
Fiber: 3g
Protein: 4g

Note – this information is approximate and will vary depending on the size of your popsicle mold and any recipe variation you use.

This recipe is so much fun! And honestly just so perfect for a cookout, pool day, or pretty much anything you have planned.

I wanna know when you make this! Tag me on Instagram or let me know in the comments! These Creamy Layered Patriotic Popsicles are toooootally IG-worthy.

If you love this recipe, there are more healthy desserts like this one in my 90 Day Journey Meal Plans!

The Blogilates July 2021 Workout Calendar!

Hey guys!

Hellloooooo JULY!

Summer is in full swing and I am loving it! It’s so nice to feel like things are normal(ish) again. We’re slowly becoming more social, starting to travel, and it feels like we can really enjoy the season. I’ve noticed a whole new energy during my workouts too. Have you?!

Let’s channel our positive, summer energy into the July Workout Calendar! Are you ready to seeeee?!!

Download JPEG

Here’s How To Follow The July 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 July Workout Calendar. Nothing too crazy this month, but that doesn’t mean easy Each day, we’ll zero in and work a specific muscle group. Gotta hit them all if we wanna get stronger!

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 I’m so excited to workout with you this month! Tell me in the comments how you’re feeling STRONGER this summer! 

For me, I’ve noticed a huuuuuge difference in my legs since I started adding heavier weights to my routine!

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Why You NEED To Stay Hydrated – Plus, a Water Challenge!

Hey guys!

I’ve been sooo busy lately, and I noticed that I was slacking a bit on my water intake. I can always tell when I’m getting dehydrated because my skin gets dry, I feel more tired, I have more cravings, and I usually end up bloated. Ugghh not good when my to-do list is super crazy!

And this made me wonder, what are some other benefits of drinking a lot of water every day? Like, are there things I haven’t even noticed? Is it necessary to drink a gallon every single day? That’s what I usually aim for, but do I need to?

Here’s what I learned, and some tips to stay hydrated. PLUS, I have a fun water challenge I want to do with you! Keep reading to see what it is!

And if you need a water bottle to help you stay on track, you’re gonna want my favorite GIANT bottles from POPFLEX!

Drinking water does amazing things for your body

The average body is made of 60% water. So OF COURSE staying hydrated is important! Literally every single cell in your body needs water to function. Here are some of the biggest things water does for you:

Keeps your skin healthy – Water helps your skin flush out toxins and bacteria. Dehydration can make your skin dry and flaky, or it could actually end up more oily and irritated!

Helps digestion – You need water to keep everything moving!

Increases energy – Water helps with blood flow to your organs, which keeps you feeling energized.

Regulates body temperature – You need sweat to cool down, and you need water to sweat!

Prevents headaches – Dehydration usually results in a headache!

Helps you think clearly – Yep, even your brain needs water to function well.

Improves your workout – If you’re not hydrated, your workout will probably feel harder.

Keeps your appetite in check – Water helps you feel full, and can even increase your metabolic rate temporarily.

Tips to drink more water

Most people don’t drink enough water. One study found that close to 80% of people don’t. WHAT?!

I think a lot of people just get busy and forget to drink throughout the day, or they don’t like the taste! If you struggle with this too, here are some tips to help!

Get into a routine. Start getting into the habit of drinking a glass of water when you get up, and set “checkpoints” throughout the day for a water break. Once you do this for a while, it will become more natural!Drink water with meals. You’re taking a break to eat anyways, so get that water in!Use an app to track your intake. There are TONS of apps out there. Use them to keep yourself accountable.Add some flavor. Add lemon or infuse some fresh fruit or cucumber. It makes a huge difference!Get yourself a gigantic, PRETTY water bottle! This is my favorite tip! I’m a little bit obsessed with gigantic water bottles (like seriously the biggest ones I can get my hands on) because it really motivates me to drink more throughout the day. It’s literally a giant reminder that I need to hydrate and it’s a lot more convenient than filling up a smaller bottle 20 times a day.

Since I love giant water bottles so much, I decided to create some for you too over at POPFLEX! YAYY!

LOOK HOW PRETTY

Ok quick sidebar but here’s what I love most about the new water bottles! They…

Hold a TON of water. 64 oz in the bigger one! You only need to drink 2 bottles to hit your gallon goal.Keep water cold for up to 40 hours!Have a flip top crystal straw for easy sipping.Won’t sweat all over the place.Are so beautiful I could cry.

 

Like I said, obsessed!

Is it good to drink a gallon of water every day?

A gallon a day has been my goal for… a really long time. But it feels like a lot. Is it too much? Or is it necessary to stay healthy?

Basically, no amount of water will magically solve all of your problems. BUT there’s no harm in drinking a gallon of water a day (other than having to pee every 5 minutes). And it’s a good way to make sure you’re hydrated enough to get the ALL of benefits listed above and of course, stay healthy!

So I’m gonna keep my goal and do my best. What do you think? Wanna go for a gallon a day with me?!

Actually, I think this calls for a CHALLENGE!

The 30 Day Water Challenge

Ok, so the rules are simple.

First, download the graphic above. You can get more colors here! Use it to track your progress every day!

And then – Drink at least half of your body weight in ounces. Every day. For 30 days. I’ll be shooting for a gallon a day, so you can join me if you want! 

I’ll report back with my results, and I wanna hear about yours too! Make sure you post your 30 Day Water Challenge chart on Instagram and tag me!

Okay…so are you in?!! Let me know in the comments! And drink up! 

Try This Gluten-Free + Dairy-Free Cinnamon Streusel Coffee Cake

Hey guys!

Eggs and smoothie bowls are amazing, but you know I loveeee my sweets! The kind of breakfast that doubles as a sweet snack later in the day too. The trick is finding something that satisfies my cravings for something sweet and cakey, but ALSO keeps me full with sustainable energy (plz no energy crash at 10am).

Would you think Cinnamon Coffee Cake would check those boxes? I didn’t either, until I perfected this recipe. It’s gluten, dairy and sugar-free. which leaves me feeling great even if I eat a huge piece (I always do). But it’s alsooooo warm and cinnamon-y and has that classic crunch from the streusel. And of course I didn’t forget the most important part – THE GLAZE.

My favorite part about this recipe is how meal prep-friendly it is. Mug cakes are usually my go-to, but this recipe makes enough to have snacks on hand alllll weeeeek!

Anyways, I think you get the point. This gluten-free Cinnamon Coffee Cake is AMAZING!

Also -this recipe works for the 90 Day Journey too! It’s dairy-free, gluten-free, refined sugar-free, and easily vegan if you replace the egg with a chia or flax egg. If you want more recipes just like this, try out my 90 Day Journey Meal Plans!

You ready?!! Let’s make Cinnamon Coffee Cake!! 

Here’s Your Gluten Free Dairy Free Cinnamon Coffee Cake Recipe! 

For The Cake Batter

2 cups Almond Flour
1/4 cup Coconut Flour
1/3 cup + 2 tablespoons Monk Fruit Sugar (can use Stevia but may need to adjust to taste)
2 teaspoons Baking Powder
1/4 teaspoon salt
3 Large Eggs, at room temperature
2 teaspoons Vanilla Extract, at room temperature
1/2 cup Melted Dairy-Free Unsalted Butter (or melted coconut oil)
1/3 cup Unsweetened Almond Milk, at room temperature

For The Cinnamon Streusel 

1 cup Almond Flour
1/3 cup Erythritol
1/3 cup Melted Non-Dairy Butter or Coconut Oil
1 tablespoon Ground Cinnamon
1/2 teaspoon Ground Nutmeg
2 teaspoons Instant Espresso (optional)
1/2 cup Chopped Walnuts (optional)

For The Sugar-Free Glaze

1 cup Sugar-Free Powdered Sweetener
2 tablespoons Unsweetened Almond Milk

I can’t wait for you to try this! Whatever you do, don’t skip the streusel or glaze. AHHH so good.

When you make this, tag me on Instagram or let me know in the comments! This gluten free Cinnamon Streusel Coffee Cake Recipe will melt in your mouth.

If you have a sweet tooth, there are more healthy desserts like this one in my 90 Day Journey Meal Plans!

Dear Cassey: I keep starting challenges, but I can never finish them.

Dear Cassey –I have tried a large variety of workout challenges, but I just never seem to complete one. The farthest I have ever gotten is the 5th or the 6th day. Then I just can’t find it in me to continue. It’s been getting really frustrating and I can’t help but get angry over it. Also, I don’t have a routine for individual workouts. I know that if I want to reach my goals, I must follow a schedule. But I just can’t and now I don’t understand what’s wrong with me. How can I be more consistent?Sincerely,A routine – less person.

Hey Routine-less,

Let me just start by saying I hear you. Why is it soo hard to stick to something we know is good for ourselves?! Let’s talk about it. Hopefully, everything I’ve learned over the years can help you out.

First, fitness challenges are HARD.

That’s why they’re called challenges! If they were easy to stick to and finish, everyone would do it. So even though I totally get why you’re frustrated with yourself, I promise the negative self-talk is NOT the way to change your habits. Instead, embrace the fact that it’s hard. Prepare yourself going into every challenge that there will be a point (or several) when you just don’t want to go on. Quitting will be tempting.

If you’re starting challenges and then finding that the workouts are too hard, that’s okay. We all start somewhere, right?! So modify it to fit your needs. So maybe you choose a challenge that doesn’t require you to jump into daily workouts. Or maybe you just tweak the challenge and do the workouts every other day or 2-3 times per week! Maybe you simply modify the moves within the workout to your comfort level and work your way up.

But keeping promises to yourself is important.

SOOOOO important. If you don’t keep promises to yourself, who will?!

Start with your “why”

What’s your goal when starting challenges in the first place? Really put some thought into that. If you don’t understand what you want to get out of the challenge, it’s going to be a lot easier to bail. Maybe you want to improve your mental health, or you want to see more muscle tone in your legs. Maybe you just want to make movement a staple in your daily life. Whatever your “why” may be, it’s valid and important. It will keep you going.

Understand what motivates you

It’s possible that you can’t stick with a challenge for more than a few days because there’s just no reward – YET. Once the initial excitement over a challenge goes away, you need something to keep fueling the fire. We all respond to different motivators differently, and it’s time to figure out what you respond to!

I’m a list person. So having that “workout complete” checkbox in the BODY By Blogilates app is a huuuuuuuge motivator for me. I LOVE checking that box just like I love crossing off my to-do list every day.

Maybe accountability is your thing. You could find a friend to do challenges with or even join a fitness-based group on Facebook. There’s also an amaaaazing POP community on Instagram. If you post your workout or sweaty selfie and tag #blogilates or whatever the challenge is, the POPsters will show up and cheer you on every time.

Progress is another huuuuuuge motivator. You know your big picture, end goal when you begin a challenge, but you need to break it up into smaller steps to keep you interested along the way. So, something like exercising at least 15 minutes per day. Even if you don’t want to do the planned workout, commit to going on a walk or doing yoga. Anything that gets you moving for 15 minutes! Who knows, maybe you’ll decide the scheduled workout sounds good afterall.

Other small progress goals include attempting a few reps at a heavier weight or in an advanced move. Or trying a new veggie or recipe you’ve had your eye on. Drinking more water. Replacing negative self-talk with something positive. Meditating each morning. Think small! Every achievement fuels the fire.

Make it a priority.

Listen up – You are a priority. Your goals are important. Your commitments to you are NOT less important than any other commitment you make. You can’t give your best to anyone or anything else if you’re not giving yourself your best.

Next time you decide on a challenge, or go to start a routine, put it on your calendar. It might sound silly to schedule your workout, grocery shopping, meal prep, meals, etc. at specific times, but it’s time to treat your health commitments like you would an appointment with your doctor or a meeting. Don’t miss that appointment.

Ultimately, you’re the only one who can change your habits. Yes, having a calendar of workouts to follow is helpful (and why I make them for you!), but no one will hold your hand and make you do the work. But I know you can do it. And you need to believe that you can do it too.

From this moment, no more saying “I can’t,” OKAY?! You absolutely, without a doubt CAN. You just gotta find your groove! And hopefully, some of these tips help you find it. 

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 Diet Rules That We Should Ditch ASAP

Hey guys!

One of the hardest things for me on my 90 Day Journey was letting go of “diet rules.” They literally RULED my life for years. They were in the back of my mind constantly.

“Should I be eating this?”

“Omg I didn’t measure my portion.”

“I want a snack but maybe I should just drink some water.”

“It’s too late to eat. I’ll just go to bed.”

If I was around food or thinking about food, I was contemplating “the rules.” So many of them seem like innocent little tips! But when I decided that I needed a change, I realized that these rules weren’t really innocent at all. I was addicted to them and felt like I was failing if I didn’t live by them.

To make things worse, these diet rules ruined my relationship with food. It was almost impossible for me to listen to my body because I constantly ignored it – because of the rules.

Since I’ve taken some time to relearn my body and UNlearn the “rules,” I’ve become hyper-aware of how many of them are still shoved in our faces 24/7.

As I’m scrolling most days, I’ll see posts with motivational quotes and diet tips that are presented to inspire and push you to “commit” or “work hard” to lose weight. But really, they’re the same rules that diet culture has been pushing for years and years and years. The same ones that seemed innocent when I jumped on the wagon, and eventually spiraled into… well, an eating disorder.

So, let’s talk about these diet rules and why they need to just stop.

Let’s get into why you should stop living your life with your hands tied because you’re scared of “getting fat” or “getting off track” if you don’t abide by them. Plus, how these rules are doing more harm than good.

1. Cutting out carbs (or any food group)

This is one of the most frustrating diet rules.

Unless you have a food allergy or sensitivity or some other health reason to avoid certain food groups, you don’t need to cut out ANY food group. Yes, even carbs (see the post I wrote about why carbs aren’t the enemy for more on that).

There’s no single nutrient or food group that interferes with weight loss on its own. Carbs don’t make you fat. Fat doesn’t make you fat. Gluten doesn’t make you fat. Whatever the next trendy thing to cut out of our diet is…doesn’t make you fat.

Too much of ANY food that leads to eating excess calories? That will cause weight gain.

Also – cutting out food groups can mean you miss out on certain nutrients. For example – if you cut out fruit because you’re afraid of sugar (please don’t), you could miss out on fiber, vitamins, minerals, and powerful antioxidants.

2. Not eating at night

I covered this in a Dear Cassey post, but noooo eating at night doesn’t automatically sabotage your diet goals. If you’re constantly hungry at night, it’s probably because you’re not eating enough throughout the day. Or, you could be stressed or tired.

It’s the habits associated with eating at night (eating mindlessly, overdoing it on snacks, etc.) that actually cause weight gain. Not a magical time when your body gains weight no matter what you eat.

3. Choosing a super low calorie goal

We are not here to starve ourselves.

I REPEAT. We are NOT here to starve ourselves.

We’re here to get stronger and healthier. And that means we need to fuel. I know how the “willpower” and “control” of meeting a huge calorie deficit feels satisfying. I’ve been there! I used to feel proud when I’d successfully stick to a super low calorie intake, no matter how UNsatisfied my body actually felt. I thought suffering and feeling hungry was part of it. If I could push through, I was strong.

BIG NOPE.

If you’re hungry, you need to eat.

But most importantly, always ALWAYS figure out how much energy your body needs before you go on any fitness journey – whether you’re gaining, losing, or maintaining your weight. There are tons of calculators online to help you find a good place to start, or you can consult with a pro like your doctor or a registered dietitian. Just don’t randomly pick a calorie level that sounds good or promises to help you lose weight super fast.

Rapid weight loss isn’t sustainable weight loss. And you probably need MORE calories than you think. Of all of these diet rules, this was one of the hardest for me to ditch.

4. Obsessively counting calories and/or macros

I used to get soooo stressed if I didn’t count my calories. Every single crumb was calculated to make sure it “fit” my day. But let me tell you something. Letting go of this diet rule was the best thing EVER.

It’s great to have an idea of your calorie and macro goals, but obsessively counting everything you eat just isn’t healthy. Now, I don’t get stressed about the numbers as long as I know I’m eating healthy, nourishing foods, and focusing on balance.

5. Making every workout super intense

Another one I used to be guilty of. If I wasn’t jello after my workouts, I’d do another workout later. I just felt like I had to push my hardest every single time or it didn’t really count. I wanted to burn the most calories possible. Which sounds great and all, but for me, it quickly turned into an obsession.

And working hard IS great. But you don’t have to be dripping sweat with a heart rate through the roof every single time you workout. If you try to go that route, you’re at risk for overtraining. Pushing yourself to the limit every day will make you feel burnt out and will actually slow your progress.

6. Avoiding dessert

Let’s ditch this rule immediately because dessert is AMAZING. You can absolutely lose weight or maintain your weight while enjoying dessert.

If you feel out of control around sweets, cutting it out of your life isn’t the answer! Demonizing certain foods is what creates the “out of control” feeling around them in the first place. This diet rule gives you an “all or nothing” mindset, which is extremely difficult to maintain.

7. Tricking your body when you’re hungry

Stop drinking a glass of water, chewing gum, taking a shower, working out, or doing any of the “tricks” out there that are supposed to help you avoid eating when you’re hungry. Trust me. It’s sooo worth putting your energy into eating mindfully instead. If you feel hungry, honor that.

Diet rules won’t get you where you want to be

There’s no one “right way” to eat that works for everyone. So let’s ditch the rules that are holding us back and get on our way to building our healthiest self!

Which of these diet rules is the hardest for you to shake? Tell me in the comments! 

Have You Tried Any Of These Weird Food Combos?!

Hey guys!

TikTok strikes again.

It started with watermelon and mustard, and IT WAS REALLY GOOD. Now I can’t stop searching for weird but good food combos. I asked you guys what weird food combos you love and uhhhh…let’s just say you delivered.

Before you read this post thinking that anyone who actually enjoys these food pairings must have something seriously wrong with our taste buds – wait, there actually IS something wrong with my supertaster taste buds LOL – there is ACTUAL science behind why these pairings work.

Oh yeah, of course I’m bringing some science into this!

And it’s verrrrry sciency. It all comes down to the flavor compounds in each food and how similar they are. And those compounds are altered by cooking. Some foods just complement each other really well (think the salty sweetness of fries and ice cream). And some food combos enhance mouthfeel – like how tart pineapple cuts through the fat of ham on a Hawaiian pizza.

So now that I’ve enlightened you with that VERRRRY high-level science lesson, here’s what I thought of the weird food combos you sent me!

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates)

Weird Combo #1: Bananas and Melted Cheese

I actually forgot to melt the cheese but WOW this was surprisingly good. Like banana…and cheese? WHAT?! I gave it a 7/10

Weird Combo #2: Cherry and Jalapeño

Holy spicy sweet yumminess! 7.5/10

Weird Combo #3: Strawberries and Ranch

I gagged just thinking about this one but GUESS WHAT I loooooooved it! Seriously go put some ranch on your strawberries right now. 9/10!

Weird Combo #4: Carrots and Mustard

This one didn’t sound too bad, but it wasn’t for me. 4/10

Weird Combo #5: Peanut Butter and Pickle

I’ve heard of this one but I’ve never actually tried it until now because I just didn’t get it. I still don’t understand why it’s good but you guys, it’s so good! 8/10

Weird Combo #6: Watermelon and Mustard

Last but not least, the one that started it all! I seriously can’t believe how much I liked this one. I thought everyone on TikTok was faking their reaction just to make it a trend, but I was wrong. You should try it! 8/10

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates)

Have you tried any of these?!

Also this was so fun and I really wanna do a part 2 for this. Sooooo what weird food combos should I try?!! Tell me in the comments! 

What It REALLY Means To Listen To Your Body

Hey guys!

“Listen to your body” is advice I’ve seen over and over. I mean, I’ve GIVEN that advice soooo many times! But recently I realized that it’s kind of become a blanket statement. Wanna find the best workout for you? Listen to your body. Wanna lose weight? Listen to your body. Wanna maintain or gain weight? Listen to your body. Etc, etc.

It’s time to talk about HOW you “listen” to your body. Should it come naturally, or is it more of a learned skill? And… is listening to your body always the best advice?

Honestly, I don’t think it’s so black and white.

Don’t get me wrong – learning about your body’s cues and needs will never be a bad thing. But sometimes, we THINK we’re listening to our bodies, when we’re really just searching for excuses to cut ourselves short. I’ve also done the opposite and claimed I was “listening to my body,” when I was really damaging myself and pushing too hard.

So how do you know when your body is actually speaking to you vs. when your thoughts aren’t really in your body’s best interest? What does listening to your body ACTUALLY mean?!

When your body physically speaks to you

Pain. Soreness. Fatigue.

When is physical discomfort a sign that change is happening vs. a sign that you need to slow down? It’s really important to pay attention, know the difference, and be honest with yourself about what your body needs. But it can be hard when you’re starting something new. I mean, getting into a new routine is ALWAYS a little uncomfortable, right?

Muscle soreness and some fatigue is just part of working out. It’s a sign that you’re growing and getting stronger. It’s not an excuse to skip your workout until it goes away (staying active can actually help!) BUT you shouldn’t feel like this all the time. Constant soreness and muscle fatigue means you’re not giving those muscles time to recover and grow stronger – which is what you want them to do, right?!

Anything more than mild discomfort is something you should DEFINITELY listen to. If your range of motion is restricted, or your form is impacted in a negative way, this is a sign you need to step back. If you keep pushing at this point, you might end up with an injury that really sets you back. Not worth it.

Know your levels of discomfort. If something feels off, don’t question it! Honor it.

And then your brain steps in and complicates things

Getting in tune with yourself mentally is equally important, but more difficult for many of us (including me). Our thoughts have SO MUCH POWER over our confidence, feelings before and during a workout, how hard we work, etc. It’s obvious that we should spend some time working on the mental side of things, but ugh it can be so hard.

Sometimes, my brain really wants me to quit. It says “Eh Cassey, you’re not feeling super motivated today. Maybe we should cut out a few reps. It wouldn’t hurt if you skip that last half mile on your run. Why challenge yourself with heavier weight when this one is easier?”

And sometimes, my brain is like a drill sergeant, screaming at me to push harder. “Don’t stop, no matter what.” Even going to the extreme, telling me that I’m a failure if I stop. Or that I’m weak and not good enough if I don’t succeed. That taking a day off is lazy.

And this is where listening to your body gets tricky. It’s much easier to feel physical pain or discomfort. But when your brain tells you to stop, that you can’t do it, or that you should push too hard – should you always listen?

How to “listen to your body”

Here’s what I do to stay “in tune” with myself and how my body is feeling. Doing these things has helped me learn what works for my body vs. what doesn’t! It has improved my mental strength and endurance. I’m more kind to myself and honestly, I’ve gotten to KNOW myself.

Slow down

Whyyyy is this so simple, yet SO HARD?!

If you know me, you know my mind is always go, go, go. I have to tell myself to slow down all the time. Why? Because I know that if I don’t, I’ll stop listening to what is best for ME and get it confused with what everyone else (society, social media, etc.) makes me THINK is best for me.

If you’re struggling to know the difference, it’s okay. We are constantly bombarded with comparison, conflicting information, and seeing others’ lives through rose-colored glasses. So just remember to slow down, check-in with yourself, and center your goals around what makes YOU shine.

Learn how to scan your body

Do this before, during, and after your workout. Actually, do it multiple times throughout the day even if you’re not working out.

All you have to do is pause, and see how each part of your body is feeling. Once I started doing this more often, here’s what I noticed:

During my workouts – I was scrunching my face, holding tension in my shoulders, and not always bracing my core. The first two were causing me to waste precious energy where it wasn’t needed, and the third was causing me to sacrifice form. A simple body scan keeps me present during my workout and has helped me make serious progress.

During the rest of the day – Again, I never noticed how much tension I hold randomly. Making a habit of scanning my body helped me learn signs of stress like tensing up through my jaw, neck and shoulders, and even holding my breath. When I scan and notice, I can relax and breathe deeply.

Journal

You know I love journaling for all things, just because it forces me to be mindful. And I have a slight obsession with data

When I write notes about how I’m feeling mentally and physically, it keeps me accountable but also forces me to see trends in how my body is responding to certain routines or situations. Otherwise, my mind just races right past how I’M doing and focuses on what’s next with work, etc.

Writing out my feelings and reading them back to myself keeps me from overwhelming myself or burning out.

Put yourself in a good mental space

Where you’re at mentally can make or break your workout (or the outcome of any challenge you’re dealing with). So check in with yourself before you start your day, workout etc. Look in the mirror and say, “how are you?” You’ll be surprised to see how often you can turn your whole day around just with this little check-in before you rush off to work, exercise, etc. Maybe you’ll realize that you need a minute to breathe, or you need to pump yourself up with your favorite playlist.

And get comfy with positive self-talk. I’m not just talking about during your workout (even though studies DO show that cheering yourself on improves your workout performance, which is SO COOL). You should listen, respect, and stay positive in the way you talk to yourself even when your mental health requires you to slow down. In other words, pay attention to feelings of burnout, unhealthy expectations, or comparison. 

So. Listening to your body is an active practice. Going about your day, waiting for your body to tap you on the shoulder and tell you what it needs isn’t going to work most of the time. And as always, we’re all different! The way you listen to your body is going to look different than the way I listen to my body. The most important thing is that we all honor our own needs.

This Roasted Grapefruit Recipe Is The Perfect Dessert For Summer

Hey guys!

We’re getting closer and closer to summer (yay!), which I loooove because I can get so many fresh fruits and veggies! I eat a TON of fruit in the summer. I just love having something sweet AND refreshing to snack on during the day. Berries are usually my go-to, but lately I’ve been branching out with fruit-based dessert recipes.

Lately, I’ve been craving citrus. Specifically, this Roasted Grapefruit recipe. OMG it’s amazing.

I know that grapefruit isn’t everyone’s favorite. It has a little bit of a bitter tanginess to it that just doesn’t work for some people. But seriously, this recipe totally changed grapefruit for me. Roasting the grapefruit caramelizes the sugar in the grapefruit, which adds a little sweetness and cuts the bitter aftertaste.

I added a touch of monk fruit sweetener and a sprinkle of crushed nuts because DUHHH. And then I had to be extra and add a dollop of coconut yogurt after it was done roasting and I HAVE NO REGRETS.

My favorite part might be how fun it is that the grapefruit makes its own little bowl

This recipe is decadent but STILL 90 Day Journey compatible! It’s vegan, dairy-free, gluten-free, and refined sugar-free. If you want more recipes just like this, try out my 90 Day Journey Meal Plans!

Go preheat your oven. You’re gonna want this Roasted Grapefruit Recipe NOWWW! 

This Roasted Grapefruit Recipe Is Quick And Easy! 

INGREDIENTS

1 Grapefruit, halvedMonk Fruit Sweetener, to taste1/4 cup Coconut Yogurt1/4 cup Chopped Almonds

DIRECTIONS

Preheat your oven to 400 degrees F.Sprinkle each half of the grapefruit with monk fruit sugar and chopped almonds. Place on a baking sheet or in an oven-safe dish.Roast grapefruit for 15 minutes, until it gets a little bubbly and caramelized.Remove from oven and top with coconut yogurt.Enjoy!

NOTES

Use whatever sweetener you prefer!If you have a nut allergy, just leave them off or replace them with something crunchy like nut-free granola or coconut.

I can’t wait for you to try this recipe! It’s sooooo good!

When you make this, tag me on Instagram or let me know in the comments! This Roasted Grapefruit Recipe is soo yummy and pretty!

Don’t forget! There’s more healthy desserts where this came from in my 90 Day Journey Meal Plans!

Dear Cassey: How can I be more optimistic?

Dear Cassey,It’s getting harder and harder to be proud of what I have accomplished. I used to be able to say, “The glass is half-full,” but now I just say, “The glass is half-empty.” I can’t be proud of what’s happening around me, and on top of that, I’m realizing something about me that goes directly against what my parents say. Can you please tell me how to be more optimistic?Thanks so much,Never Enough

Dear Never Enough,

Ahhhh why is it soo easy to slip into a negative mindset, but SOOO HARD to climb back up into a positive mindset?! Let’s see if I can help! I’ve always been a pretty positive person, but I have definitely had my moments when things are tough with work or just life in general that really got me down. I know that getting out of a funk is never easy.

You have to choose to be more optimistic.

Yep. YOU decide your attitude. It’s a habit and it takes practice and confidence, and looking for something or someone who will do it for you isn’t gonna cut it. Not to sound harsh, but this is where changing your mindset begins!

When negativity becomes our comfort zone, I think we’re just trying to protect ourselves from something. Being negative means we’re expecting the worst. We don’t want to be disappointed, so we keep our expectations low.

But actively deciding to be optimistic makes you feel lighter and helps you appreciate small things. So my first tip to choose optimism is to focus on the positives in every situation. This will retrain your way of thinking to see the positives first and spend less time thinking about anything negative.

Check your surroundings.

You know what they say, your vibe attracts your tribe.

A good attitude is infectious! So is a negative attitude. Surround yourself with people who radiate positivity and help you see the light in every situation. Get choosy with your circle and spend the most time with people who encourage you to grow and work towards your goals. People who cheer you on and remind you of how special you are.

Think about role models in your life you have the optimism you want for yourself. Talk to them and see how they work through hard situations in life.

As for your relationship with your parents – I’m not sure how old you are, but this is something a lot of us go through! I think it’s part of growing up and becoming more independent. Try looking at things from their perspective – they just want what’s best for you, and parenting is hard!

Talk to yourself.

How do you talk or think to yourself? Like your bestie, or your worst critic?

If you’re constantly picking yourself apart or obsessing over regrets, that negativity will spill over into other areas of your life. Try writing down some positive mantras that apply to you (or Google some) and keep them on your mirror. Let them be your script every time you look at yourself and work on changing your mindset.

Next, celebrate every success you have and be proud. I know you said you’re struggling with this, but it’s sooo important to work on! If you don’t show up for yourself, who will, right?!

Are you having trouble feeling like your accomplishments are worthy because you’re comparing yourself to others? Because I’m totally guilty of that too. Like no matter what I accomplish, someone else is out there doing it better. Social media just makes it way too easy! If that sounds like you, take a break from social or just the people you follow who make you feel this way.

Another thing you could try is embarking on a new challenge. When I’m feeling “stuck,” sometimes all I need is a good challenge to build confidence and motivation.

Look deeper.

If you’re still struggling, it’s probably time to look deeper. Maybe struggling to be proud of your accomplishments and wanting to go directly against your parents’ wishes could be a sign that something else is affecting your outlook and attitude.

So look deeper. Try journaling as an outlet and consider talking with someone you trust or a therapist who can guide you to solve what’s really going on. There’s an endless list of reasons why you might be feeling this way. Going to a pro can help you figure it out.

Hopefully this helps to steer you in the right direction!

Do you have any advice for Never Enough? Leave your tips for how to be more optimistic in the comments!

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!