Cassey Ho's Blog, page 58

My Super Buttery-Soft Marble Collection is HEREEEEEE!

Hey guys!

A year ago around this time, we were settling into quarantine and stay-at-home fashion took over our closets. We lived in our matching tie-dye sweats and we attempted hobbies we never would have had time for before the pandemic.

A year later, the pandemic lives on but it doesn’t really feel like we’re still “stuck.” We’ve learned to make the best of the world’s current situation and we’ve learned to make life at home a little more…glamorous.

With this in mind, I wanted to design something a little softer and less chaotic than the tie-dye we all lived in last year. I wanted this collection to look beautiful, but feel luxurious and comfortable. And so the POPFLEX Marble Collection was born.

This collection debuts our softest fabric ever. It’s literally called ButterSoft! With a subtle, brushed texture on both sides, it has just the right amount of compression to sculpt your body. Your skin will seriously savor the supple and luxurious feel of ButterSoft. We also made subtle improvements so our favorite looks shape, smooth, and flatter every curve even better than before. If you’ve tried a lot of our previous POPFLEX collections, here’s a breakdown of all the different fabrics!⁠⠀
⁠⠀
StretchSilk: Featured in Terrain, Rainbow, and Safari. It’s slick, cool to the touch, and lightweight.⁠⠀
⁠⠀
ButterSilk: Featured in SugarPlum. Cool to the touch with a soft hand feel. It’s right in between StretchSilk and ButterSoft.⁠⠀
⁠⠀
ButterSoft: Featured in Marble Collection. It’s got the lightweight hand of StretchSilk with the soft base of ButterSilk – but multiply that softness because of the brushed texture!⁠⠀

My hope for this collection is that it will bring you comfort AND joy. ARE YOU READY FOR THIS?!!!!!!!

Okay. This might be one of my favorites? AHHH okay I can’t choose – they’re all my favorites. But you guys, LOOK AT THE GULCH CROP TOP BRA! It’s everything. And you know I had to make it a matching set with the Sculpt Biker Shorts! Love love love.

This bra originally came from one of our favorite cuts from the Terrain Collection. But for the Marble Collection, we added length to make it crop top length! The straps are thick to make sure everything is nice and secure, and plus sizes feature an additional strap for extra support. With the ButterSoft fabric, you’ll seriously be living in this bra.

And OMG you guys, the Sculpt Biker Shorts. How amazing is the Marine Marble color?! These high-waisted shorts have a secret pocket for your key, a wide waistband for a smooth fit, and a subtle V seam for an extra booty lift. You need these. Trust me.

Next up! The Captivate Bra and Hourglass Marble in Acaí Marble. OMG the neckline of the bra combined with our most flattering legging is sooo gorgeous. The bra is great for medium and high-impact workouts too!

This time, we made the leggings even better than previous collections (I wasn’t sure it would be possible but we did it!). We took out the mini elastic at the waistline (no more pinching!), made the rise even higher, added a V seam to give your booty a little lift, and this time we used our most luxurious fabric yet – ButterSoft.

Can you have too many matching sets? Ahhh I really don’t think so! The Vivid Crop Top Bra has a deep mesh V in the front with a low V in the back that reminds me of a ballerina leotard. So elegant!

Paired with the Sculpt Legging in Lavender Marble, this set is seriously so flattering on everyone. And the lavender marble color is sooo dreamy.

Last matching set! The Bliss Baby Tee is buttery soft, but has just enough compression to sculpt your body. My favorite part is the open back. It’s breathable and looks amazing. And can we talk about the raglan sleeve?! You can raise your arms without the rest of the shirt raising up! YES!

Pair this adorable tee with the Hourglass Biker Short! These high-rise shorts feature our favorite and most flattering hourglass cut. The wide waistband hugs your curves perfectly, and the length is perfect – not to short, and not too long. Plus sizes also have a “grip strip” at the leg opening to keep your shorts in place.

The Sky Marble color reminds me of a beautiful cloudy sky!

Shop The Marble Collection

Next up, we have the Perfect Bra. You might recognize this one from the Sugar Plum Collection! We loved it so much that we brought it back in new colors – in Sailor Blue and Cool Plum. I just think the muted jewel tones are SO PRETTY!

We did make one small change to this bra – per your request, we made it easier to slide over your head and arms! It’s still nice and supportive, just not as constricting. If you haven’t experienced the magic of the Perfect Bra quite yet, it has a feminine cut with thin, adjustable straps. Its crop top length makes it perfect for high-waisted leggings. This one is made from ButterSilk!

Don’t worry, I have the perfect leggings to pair with your Perfect Bra! The Cargo Drawstring Leggings are another piece making a comeback, from the Safari Collection! The colors match the Perfect Bra – Sailor Blue and Cool Plum.

I love that these high-waisted leggings have the added features of deep pockets and a drawstring. Oh, and the StretchSilk is sleek and cool to the touch while it moves with you!

OKAY NOW STOP EVERYTHING YOU’RE DOING BECAUSE THIS HOODIE IS LIFEEEEEEEE!!!!!!!

I literally live in mine!!!!

And if you wanna take your comfort to the max, you HAVE to snag the Cloud Hoodie. It comes in three colors, Plum, Ice Blue, and Blue Violet, to match every piece in this collection! It has an oversized fit, which means it’s ultra-comfy. Even the hood is oversized! The soft fleece makes this the perfect hoodie for going on a walk on a breezy day or just curling up on the couch.

And speaking of cropped tees, this last piece is one of my favorites out of the entire Marble Collection. You can wear the City Cropped Tee with ANY of the other pieces in this collection. It’s lightweight, breathable, and I love that you can tie it in the front or back, depending on the look you’re going for! It comes in Ice Blue and White. I have a feeling it’s going to become your new favorite tee to layer over your sports bra!

AHHH and that’s the Marble Collection!!! Which one are you running to snag first?!

Shop The Marble Collection

I wish #StopAsianHate didn’t exist.

It’s been one year since our lives drastically changed.

I say “our lives” because the pandemic hit differently for everyone, everywhere. For me, it was the moment the gyms closed, the grocery stores emptied out, masks came onto the scene, and life as I knew it ended.

I remember just taking it all one day at a time. Would we be back in the office soon? What about that photoshoot we had planned for next week? You know, just like simple stuff. At this point, all I really knew about Coronavirus was that it originated in China, but I didn’t really think twice about it.

Unfortunately, this was the beginning of a a surge in hate crimes against Asians.

I didn’t want to believe it at first, and the media didn’t really cover it, so it was easy to brush off or forget about. But the reality is, just because you don’t hear about it, or just because it didn’t happen to you, doesn’t mean that it doesn’t exist.

I normally use my platform to speak about all things fitness and health – but I cannot stay silent on this matter any longer.

You see, many Asians are taught to lay low, put our heads down in the face of controversy, and fight back only by working hard – never by raising our voices or our fists. I’m Chinese Vietnamese American and I was taught to be silent. Be grateful.

In fact, a couple months ago, when I first wanted to post about the 91-year-old Thai grandpa who got murdered in the streets of Oakland Chinatown or the innocent Filipino father who got sliced in the face in a NYC subway, I asked my parents for their thoughts. Their first reaction? They looked down and shook their heads. I could see sadness in their eyes, (especially because Oakland Chinatown was a special place for my family, we grocery shopped there every weekend) but they didn’t want me to make a fuss about it. They said it was probably all random events. They didn’t want me to upset anyone.

But just this past week, with the mass shooting, and the continued crimes, my dad came to me. He asked if I could help.

*****

For anyone who is debating “but was it racially motivated?” or “but _____ have it worse!” can you please stop?? Like, stop operating on a race level for a second and look on the human level. INNOCENT HUMANS ARE BEING KILLED. Kids now don’t have mothers. Husbands will never see their wives again. Or is it too hard to feel? Is it more fun to fight?

I am constantly SHOCKED when I read the comments under news stories. It’s full of hate. I see blame shifting. I see racist assumptions. I see people “standing up” for others by pushing others down. I see people comparing atrocities like it’s some type of game.

If you want to know how I feel about all of this, here it is: When we can’t work together, we all lose. Because as we become more divided, hate wins.

So yes of course, let’s #stopasianhate! I honestly cannot believe some of these personal stories that you guys have shared with me. It’s only a small fraction of the hundreds of heart breaking DMs flooding in. But also, please, let’s work on stopping the hate towards ANY group of people. Let’s focus on the real evil here – our lack of understanding for one another.

Below, I’ve shared some of the heartbreaking stories that your fellow POPsters have personally DM’d me. These are real people, real stories, and everyday experiences. If you don’t know what to do to #stopasianhate, please begin simply by taking the time to read the stories below.

Sending love, strength, and resilience to all those who shared their stories.

If you have a story you want to share, please comment below.

4 Easy Pre-Workout Snack Ideas For Your Next Sweat Sesh

Hey guys!

Have you ever wondered if what you eat before a workout really matters? You guys, it totally does! It’s crazy how different I feel when I’m trying to work hard but my diet has been off. I can tell immediately if I haven’t eaten enough because I feel like my body just won’t work as hard as I want it to. And if I’ve been indulging a lot, my body just feels heavy and I usually don’t feel as motivated.

So lately I’ve been trying to be super mindful about what I eat before I go on a run or to the gym! Breanna, my registered dietitian, helped me with this when I was planning out my 90 Day Journey, and I’ve used that as a guide for my pre-workout snacks ever since!

Wanna know some of my faves?!

 

View this post on Instagram

 

A post shared by BODY By Blogilates (@bodybyblogilates)

How to Choose the Best Pre-Workout Snack

First of all, do you have to eat before you workout? It depends! There’s no doubt that fueling up before your workout can help with performance and even recovery. However, some people who workout early in the morning or prefer to follow intermittent fasting feel better when they exercise on an empty stomach.

Personally, I always notice a huge difference when I eat before a workout vs. when I don’t eat. If it’s been too long since I’ve eaten anything, I start to feel kind of dizzy and I get tired A LOT faster.

But if you feel better not eating before your sweat sesh, then that’s totally fine!

If you prefer to eat something, research suggests eating anywhere from 30 min to 3 hours before your workout. Plan for a meal if it’s going to be more than an hour before, but go for something light like a snack if it’s going to be sooner. Eating a huge meal minutes before you hit the gym will just lead to an upset stomach.

I usually like to go the snack route and try to eat something lighter about an hour before my workout. But what is the best kind of snack to eat? There are two things I always make sure my pre-workout snack provides:

Carbs

So carbs are stored as glycogen in the muscle, and your body uses that glycogen when you workout! How much glycogen you need depends on how long you’re working out, the intensity, etc. The bottom line is that you will need SOME glycogen, and the muscle can only store so much. And when it runs out during your workout, you move more slowly and have less power.

Eating carbs before your workout optimizes your glycogen stores so you have plenty of energy for your workout. I like to use fruit for a quick source of carbs!

Protein

Yes, you should include protein in your pre-workout snack too! Every time you workout you’re breaking down muscle tissue. Eating protein helps with building new muscle and recovery.

And don’t forget to HYDRATE!





My Favorite Pre-Workout Snack Ideas!

These are some of my go-tos! They’re super quick and simple to throw together and they always leave me feeling fueled and ready to work.

Smoothie Bowl

I like to make my smoothie bowls with almond milk, but sometimes I’ll use unsweetened coconut yogurt to make it thicker! Then I just blend it up with whatever frozen fruit I have on hand! To add protein, I’ll top my smoothie bowl with chopped nuts, nut butter or sprinkle with hemp or chia seeds. You can add protein powder too!

Obviously, you can make this as a regular smoothie in a cup too, if you need to take this on the go

It’s kinda like eating dessert before a workout, which I LOVE.

Hard Boiled Egg & Fruit

Easy to prep and grab, and it provides a great mixture of protein and carbs!

A cup of fresh berries gives you 15g of carbs, and a hard-boiled egg swoops in with 6g protein.

Carrots & Hummus

Did you know carrots are a good source of carbs? Yep! A one-cup serving of baby carrots gives you around 20g of carbs. Serve them with 2 tablespoons of hummus to add a little more carb and plant-based protein.

Be careful with this pre-workout snack if you have tummy troubles though! Carrots are super high in fiber, which might cause discomfort while you exercise if you have a sensitive stomach.

Banana

The easiest snack EVER. A banana is my favorite snack when I’m super short on time. It has a good amount of naturally-occurring sugar to give my body a quick boost of energy, but it’s also easy to digest so I won’t feel sick if I eat it immediately before my workout.

One medium banana gives you about 105 calories and 27g carbs. Add peanut butter to get some pre-workout protein too.

What’s your favorite pre-workout snack? Tell me in the comments! 

Dear Cassey: It feels like I’m not good enough

Dear Cassey, Lately, I’ve been dealing with feeling like I’m not good enough and am falling behind in life. I took longer than my friends to graduate and get a degree that I can’t really get a well-paying job with. I have a BS in Exercise Science and it’s a stepping stone degree. Long story short, I thought I wanted to be a Physical Therapist but changed my mind. All of my friends have well-paying jobs while I’m at a job where most of the time I feel overworked, underappreciated, and underpaid. They have their own places (I still live at home at 27 years old,) and are either engaged or married (I’ve been single for most of my life.) I can’t stop thinking things like “maybe if I chose a different degree, this wouldn’t be so hard and I’d have a better paying job,” or “maybe if I was prettier, skinnier, and blonder then guys would notice me and I won’t end up alone.” I just feel like I’m getting buried by all of my self-doubt, comparison, and almost anxiety of thinking about the future. Any advice on how to overcome these and to see the brighter side of things? Thank you and all my hugs, Worried I’m Falling Short

Dear Worried,

I hear you.

Your thoughts, doubts, and fears actually sound VERY familiar to thoughts I’ve had myself. And here is the most important thing I want you to know – there is no such thing as “not good enough” or “falling behind in life.”

See, we’re all on different paths. Every single one of us. Even though it seems like there’s this magical timeline we’re supposed to follow to feel like we’re winning at life… in reality, it doesn’t actually exist.

I think pretty much everyone goes through times like this!! Even the people who seem to have it all together sometimes wonder if they should have done something differently. There’s just no avoiding it!

So no, you are NOT falling behind on life and you ARE 10000% good enough. You are exactly where you’re supposed to be.

Even though it feels like these thoughts are consuming you, you don’t have to accept them. In fact, allowing yourself to think this way is pretty much just you getting in your own way. And we can’t have that!

So how do you get out of this weird funk? It’s all about MINDSET. And changing your mindset is a practice. It’s part of self-care.

Look for the positive in EVERY situation that makes you feel not good enough.

You’re unhappy with your job and your degree: Having ANY degree is an amazing accomplishment. Also a degree, no matter what it is, opens doors for you.

You live with your parents: Which might also mean you’re saving money for big moves later!

You’re single: You know how to live independently, which is so important. The relationship you want is out there, and you’ll be ready when you find it.

So no matter your situation, your doubts, or your fears, try to look for at least one positive. There is always a silver lining and an opportunity for growth and change. Which brings me to my next thought – You are in control of your life! Remember when I mentioned that any degree opens doors for you? Keep your eyes open for your door OR create your own door! It might be something you aren’t expecting, but I promise it’s out there… if you’re open to putting in the work. And from one girl who was once lost and confused about what to do with her life to another, the work is definitely worth it.

So again, your journey is your own. And you decide where to go with it! You’ve got 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!

How Stress Causes Bloating – And How to Avoid It

Hey guys!

You know I’m always looking for ways to battle bloating. We usually focus on things like what to eat and what not to eat, but there’s a lot more to it like staying hydrated and active. Isn’t it crazy how much goes into keeping everything “moving?!”

But one thing we haven’t really talked about is STRESS. And I thought we should definitely talk about it because stress has a MAJOR impact on your digestive system! Annnnd well, things have been a bit more stressful than usual for some of us lately, right?

Ok. So let’s learn about stress and bloating, shall we?!

How stress causes bloating

Stress affects your entire body. All of it! It can make it harder to think and concentrate and it can send your mood all over the place. Stress makes it sooo hard to sleep, too! It can increase your heart rate and sometimes really high-stress situations can even make it hard to breathe. Every system in your body reacts when you’re stressed – even your digestive system.

The result? It depends! Stressful situations could make you nauseous or lose your appetite. Some people feel the complete opposite and eat more when they’re stressed. If you deal with stress over time, also known as chronic stress, there’s a good chance you’re going to notice your digestion is totally out of whack. Eventually, the stress causes bloating.

Stress wreaks havoc on your hormones!

Ah, those hormones again. Why does it seem like one little shift in their balance just throws everything off?!

It’s actually just your body trying to protect itself. Your body doesn’t know what you’re stressed about. All it knows is that you ARE stressed. So, it goes into “fight or flight” mode. This activates something called the sympathetic nervous system, which pretty much assumes digestion isn’t a necessary function at this time.

Then cortisol (a stress hormone) increases, and blood flow is prioritized to your essential organs in an effort to manage the stressful situation. Which is super cool when you really think about it. But of course, that also means less blood is going to the intestines and digestion slows down.

And when digestion slows down, the intestines pull in more water to try to help move things through. More water = bloating.

Gut bacteria and bloating

A lot of experts refer to the gut as the “second brain,” because its health is so influential to the rest of the body! Seriously – research has connected gut health to immune function, mental health, skin conditions and digestive disorders.

The science on this isn’t quite concrete, but the connection between stress and gut health is there. Remember when we talked about stress slowing down your digestive system? When that happens, the “bad” bacteria may upset the balance of microbiota in your intestines. Having more of these “non-beneficial” bacteria may lead to bloating.

Another cool thing about gut health! Did you know that your gut has literally MILLIONS of neurons that communicate with the brain? Some experts believe that this connection makes feelings of discomfort like bloating more prominent when you’re stressed.

Tips to manage stress (and keep things moving!)

So now that we know how stress causes bloating, the next step is to manage stress! It’s impossible to avoid completely because wellll life is just stressful sometimes. But there are a lot of things to try to help keep our stress levels in check. Liiiiike:

Prioritize sleep – I can’t emphasize the importance of sleep enough, you guys! Get your Zzzs!

Exercise regularly – You know I’m a huge fan of exercise to manage stress AND bloating. Movement really kills two birds with one stone!

Keep your diet balanced– Eat from ALL food groups! Carbs help the brain make serotonin, a neurotransmitter that makes you feel good. Healthy fats help keep stress hormones low. Avoid things like caffeine if you notice they increase feelings of stress.

Breathe – Yes, remember to BREATHE. Deep breathing in moments of stress calms your entire body down. Sometimes just starting your day with meditation and slow, mindful breathing can minimize stress too.

Find an outlet – Let it out. Talk to a trusted friend, family member or therapist, or start journaling.

So there yet a go! Let’s add stress management to our arsenal of ways to combat bloating. It’s so interesting to learn about this stuff with you!

Have you noticed more bloating when your stress levels are high? Tell me in the comments!

Dear Cassey: How do I love my body while trying to lose weight?

Dear Cassey, How do I learn to love my body when I’m trying to change it? I want to lose weight but I want to grow an appreciation for my body in the meantime. Learning To Love All Of Me

Dear Learning to Love,

I love this question so much, for a few reasons. First, I love that you understand that you CAN love your body while also wanting to change it. Second, I love that you want to love your body every step of the way – not just the end result. And finally, I love that we’re talking about this. Because changing yourself and loving yourself go hand-in-hand.

So how do you do that if your goal is to lose weight? I have some ideas for what worked for me, but there’s one thing you should know first – loving yourself won’t always come easily, and your journey doesn’t end when you reach your weight loss goal! It’s a commitment to yourself. So with that in mind, here are the things that helped me!

Set non-weight goals too. Things like sleep 8 hours every night, or drink X amount of water every day, do 10 pushups without modifying to your knees, etc.

Choose goals within reach. Kinda the same idea as above. Just remember to keep your goals simple! For example, don’t set a goal to run 5 miles a day if you’re not a runner. Start with a 10,000 per day step goal. Starting small leaves you room to grow and keeps you motivated. Staying realistic protects you from disappointment. Think building blocks!

Remember the scale doesn’t tell the whole story. Please PLEASE don’t weigh yourself every day. Your weight will fluctuate no matter what you do, and it’s hard to love yourself through the process if you’re obsessing over that number. Track your progress in other ways – photos, measurements, how your clothes fit, how you FEEL – and just weigh yourself occasionally (or not at all!)

Treat every day as a fresh start. Whatever happened yesterday, happened. Beating yourself up because you skipped your workout or ate something outside of your plan is totally pointless. Thinking this way makes it really hard to love yourself. Instead of feeling guilty, treating yourself like you failed, etc., just move on. It’s a new day, and you’re human. It’s all about the big picture, right! So keep going.

Show yourself some love. I know it sounds silly, but you need to talk to yourself. BRAG on yourself. Start by writing down one thing you love about yourself every morning and set the tone for the day. And remember, it can be ANYTHING. You can love that you’re doing great at school or work or that you know how to make KILLER pancakes! These are all the amazing things about you that you need to acknowledge and remember. It’s important to get comfortable with this so you can transform that negative self-talk into a positive mindset. It takes practice, but mindset is everything!

Don’t let comparison steal your joy. Eyes ahead. This is YOUR journey. It won’t be like anyone else’s, so don’t gauge your success on what someone else is doing.

And most importantly, enjoy the process! Working on yourself is an accomplishment, whether it’s physical or mental. I’m so proud of you!

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 Countdown is On – 90 Days Til Summer is ALMOST HERE!

Hey guys!

Can you believe it’s already March?! And GUESS WHAT?!!!

March 22nd marks 90 DAYS until the official start of summer!!!!!! AHHHHHHHH!!!!

If you’ve been waiting for the perfect time to start your own 90 Day Journey… now is the time!! This is the time of year when motivation starts to dip a little because the “new year” push is long gone. We all have our eyes set for summer! So why not use this time to make some big changes?

And to be honest, I think we could ALL use a boost after the past year. As we get through this (hopefully) last push to life returning to some sense of normalcy, your journey can provide so much more than something to look forward to. It can provide structure, which is SO important during unpredictable times.

So if you’ve been feeling a little lost this past year, like you’re grasping for something positive to concentrate on, your journey starts now. It’s time to grow yourself. It’s time to focus on the inner, while the outer is so fleeting.

And I also want to make this clear: Wanting change DOES NOT mean that you don’t love yourself or are ungrateful for what you do have. I think that it’s important to say this because change is not a bad thing. It’s a sign that we want to breathe some new life into our days. The change doesn’t have to be big, but sometimes having new perspectives gives us newfound ideas and inspiration.

Sooooo in honor of your new journey, I wanted to support you in the best way possible. You can now get both the 90 Day Journey Meal Plan AND the actual 90 Day Journal together in one package!

I’m sharing this now so that you have time to prep your mindset, order the package, and get all your tools ready in time for March 22nd.

Not sure what the meal plan and the journal is?! Well, glad you asked….

Get The 90 Day Journey Package


The 90 Day Journey Meal Plan

First, your journey doesn’t have to be about changing your weight. And guess what? Eating healthy doesn’t have to be about changing your weight either! Before I went on my journey, I tried basically every diet out there. And every time, I told myself I was eating healthier. BUT I WASN’T. I was depriving myself, underfueling my body, and lacking nutrition.

And it showed in every way. My energy and my mood suffered. My brain was always foggy. I felt like I was running in circles but never content with myself. I always needed more. It definitely wasn’t healthy.

So yes, diet (not A diet) was a part of my journey, and I encourage it to be part of yours, too. Because I found that finally focusing on nutrition and eating all of the foods my body needed was the core of feeling good. I noticed I could concentrate better, I was happier, and ready to make changes in other areas of my life.

I noticed such a big change once I figured out a healthy diet that I worked with a registered dietitian to create a meal plan, so you could find easy ways to eat the way I did on my own journey. It’s based on protein and tons of veggies and fruit. There are no grains, dairy, or refined sugar, just because I’ve learned those foods don’t agree with me! You can use the plans however you like – as they’re written, or as a base for something more personalized.

To accommodate as many dietary preferences as possible, I actually made FOUR plans:

Omnivore (includes meat)Pescatarian (includes fish but not meat)Vegetarian (no meat or fish)Vegan (no animal products)

Every plan has 3 different activity levels to choose from, plus a guide to choosing the best plan to fit your needs. The meals are easy to make with simple ingredient lists, and there are weekly grocery lists to make planning even easier.

Check out the 90 Day Meal Plan to see what plan is best for you!

Grab A 90 Day Journal

This journal is EVERYTHING. Seriously, it’s your motivator, your guide, and your accountability.

Grab one and have it ready before you start your journey. Write down your “why” and your goals before you begin, and keep track of your progress throughout your journey. No matter how far off track you get, or how close to giving up you feel, always come back to this journal! And write EVERYTHING down.

Every new meal that you loveEvery workout that makes you feel invincibleEvery moment you feel your confidence growEvery time you doubt yourselfEvery time you lose sight of your goals

All of it. The good AND the bad! When you’re done, your 90 Day Journal will tell the story of your journey so you can truly appreciate how far you’ve come.

90 Days To Your Best Summer Yet

On March 22nd, we start our 90 Day Journey to Summer. After a year that has felt so stagnant, the timing is perfect! It’s time to see a light at the end of the tunnel. For change and for growth, just in time for the start of summer.

You have all of the tools you need: the journal, the meal plan, the workouts, and this community.

So if you’re in, tell me your “why” in the comments. And get excited! This journey is going to be AMAZING.

Get The 90 Day Journey Package [image error]

Healthy Dessert Recipe: Sauteéd Cinnamon Apples

Hey guys!

Can you ever have too many healthy dessert recipes? Yeah, you’re right. IMPOSSIBLE.

One night I was craving something sweet. Usually, that means ice cream. But that night, I wanted something warm and gooey…but fruity. Like apple pie. But ahhhh it was late and I was definitely NOT about to make an entire apple pie. So I grabbed an apple and improvised.

What happened next was literally magic. I took the 3 most simple ingredients EVER and I made my new favorite healthy fruit dessert recipe – Sauteéd Cinnamon Apples. I love when it happens like that! An unexpected new fave, thanks to a craving!

Not even kidding, this recipe has all of the gooeyness and flavor of actual apple pie… but without any added sugar or a heavy crust. Now that I’m thinking about it…a scoop of ice cream with this would be amaaaazing. Next time!

This recipe is also 90 Day Journey compatible! If you want more recipes just like this, try out my 90 Day Journey Meal Plans!

Okay, so wanna know how I make Sauteéd Cinnamon Apples?! YAYY!

Sauteéd Cinnamon Apples: Your New Fave Healthy Dessert

INGREDIENTS

1 medium apple, peeled and chopped1 Tbsp coconut oil1 tsp ground cinnamon

DIRECTIONS

Melt coconut oil in a pan over medium heat. Add apple pieces and sprinkle with cinnamon.Cook apples until soft, about 10-15 minutes.Serve warm!

NOTES

You can also add nutmeg, allspice, cloves and/or apple pie spice!

Okay… this recipe is a MUST!

When you make this, tag me on Instagram or let me know in the comments so I can see your Cinnamon Apples! YAY! If you love a good healthy dessert recipe, remember that you can find even more in my 90 Day Journey Meal Plans!

Dear Cassey: My best friend is fat shaming me.

Dear Cassey, My best friend has been fat shaming me for quite a while, and while I love her a lot her remarks have been getting on my confidence lately. She isn’t stopping even though I’ve told her it bothers me. What do I do? Hurt Bestie

Dear Hurt Bestie,

Wow. It’s so hurtful when someone close to you makes you feel less confident about yourself. It’s stressful and it makes you feel alone.

Friends, especially BEST friends, are supposed to lift you up and encourage your confidence to shine! Not make you feel insecure about your body.

I’m thinking it’s time to have serious chat with your friend, so you can either work through this or reevaluate your friendship. Even if she thinks her comments are well-intended, they’re hurting you. She needs to know about it!

I know you said you asked her to stop before. What kind of conversation was it? Did you lightly mention it and brush it off, or did you make it clear that you want the comments to stop? If you were light about it, it’s time to be firm now. I know confrontation is uncomfortable, even when it’s your bestie. But this is a big deal. If you don’t talk it out and get on the same page, it’s only going to get worse. And who knows, maybe there’s more to her side of the story. Maybe she’s feeling insecure about something, or maybe she has something tough going on in her life. I’m not saying this would make her comments okay, but she could need this talk just as much as you do.

If you’re nervous that she still won’t change, that’s on her. Not you. You’re not required to tolerate ANY kind of shaming just because she’s your best friend. A true friend should be building your confidence, not bringing it down! In this situation, your job is to tell her how you’re feeling. Her job is to listen and make a change. This is just how any healthy relationship works! If she minimizes your feelings, accuses you of blowing it out of proportion, or isn’t willing to change, I’m thinking it’s time for a break.

I want you to know that I hear you, and your feelings are 100% valid. There’s a good chance that your friend doesn’t realize how hurtful her words are, so just tell her! But if the shaming continues, take care of yourself and surround yourself with people who bring out your best self.

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!

Can Extreme Diet And Exercise Make You Lose Your Period?

Hey guys!

It’s way too easy to take dieting and working out too far. A lot of times you don’t realize you’ve even crossed it until it’s too late. And crossing that line is dangerous for your body.

It happens for so many reasons. Pressure from the world to look a certain way, constant exposure to “perfect bodies” on social media, struggling to feel comfortable in your own skin. A seemingly innocent diet easily turns into an addiction.

For me, the effects were mental and physical. At one point, I was working out for hours and tracking every crumb that went into my mouth. Did it work? Yes. But did I also feel like it was never enough? YES.

This cycle completely disrupted my metabolism, my mood, my ability to concentrate, how I slept, everything. I even lost my period.

At the time, I didn’t really understand how significant this was. Lots of female athletes lose their periods, right? It’s just a sign that I’m working hard.

But you guys, it IS significant. And it’s dangerous.

Now I know that losing your period, amenorrhea, was a sign that I was seriously harming my body. It’s something a lot of female athletes experience – especially young athletes. But I feel like the dangers of amenorrhea are kind of brushed off. Doctors may or may not warn you about it at your annual physical if you participate in sports. But otherwise… how much education are girls really getting before it’s too late?

So I’m here to share what I know. Hopefully, this helps other females who might be pushing themselves too hard and risking their health.

If you lose your period, it’s a sign that something’s not right

I know. Losing your period doesn’t seem like the worst thing in the world, right? It’s not like any of us really want to deal with it every month anyway. But before you get too excited about losing your period, I want to point out how dangerous it can actually be. 

No period means your body isn’t ovulating. Why do you stop ovulating? Because your body literally doesn’t have the energy to make it happen. It’s a sign that you’re not eating enough, and your body is sparing energy to keep essential organs functioning.

Your body is desperate to conserve energy. It’s shutting some functions down, to keep your heart, brain, and lungs working. To keep you ALIVE.

Oh and by the way, if your body is this desperate to conserve energy, that means it’s probably pulling energy from your muscles too. So forget building new muscle while you spend so much time at the gym.

Eventually, you’ll feel weaker, you’ll get tired more easily, and if you’re in a sport, your performance could even decline. Not ideal.

To make things worse, amenorrhea is actually one pillar of something called the Female Athlete Triad. The other two pillars are low energy and bone loss. BONE LOSS.

Low energy causes you to drag during your workouts and even struggle to think clearly throughout the day. Your body is literally running on EMPTY.

The bone loss that comes from this can cause permanent damage. When you have amenorrhea, your estrogen levels drastically drop. Like, to levels most women don’t experience until they hit menopause.

When estrogen drops, the risk for osteoporosis rises. And I don’t think any of us want to suffer from osteoporosis, ESPECIALLY  in our 20’s, 30’s or 40’s. But again, if you’re not nourishing your body to keep up with your energy needs, it’s gonna cut out other “non-essential” functions. Like estrogen production.

Some other long-term health risks from amenorrhea/low estrogen include infertility, loss of breast tissue, and heart attacks later in life.

So losing your period is a sign that you might be pushing your body too hard. Luckily, you can heal.

How to heal

Recovering means restoring the energy your body needs to pick back up where it left off. It doesn’t necessarily mean you have to quit training or give up on your goals. You just need to give your body the fuel and rest it needs.

Not only will you get your period back and protect your long-term health, but you might even excel in your training more than ever before.

It’s amazing what food can do, right?!

Okay. Here are some tips for recovering from, or preventing, exercise-induced amenorrhea:

Eat 3 meals per dayEat from ALL food groups: protein, carbs, and fatRefuel after your workoutsAllow your body to rest. Take at least one rest day per week and get enough sleep.On days with long workouts, eat 2-3 carb-rich snacks throughout the day, or even during your workout.Get enough calcium.

Obviously, if you’re experiencing amenorrhea or concerned that you might be at risk, the first thing you should do is see your doctor! This isn’t something to mess with. Even if you “feel fine,” losing your period is a sign that you’re harming your body.

Have you ever experienced amenorrhea or other related issues? I’d love to hear your story and journey! Let me know in the comments below.