Cassey Ho's Blog, page 60

Your New Fave Gluten-Free Chocolate Mug Cake Recipe

Hey guys!

Have you ever made a mug cake?! It’s the perfect thing to make when you have a craving, but don’t really want an entire cake sitting around. And when a craving for cake strikes, there’s no time to make a complicated recipe, right?! If you’ve never made one, you have to try this recipe!

First, I have a little confession to make: chocolate cake is NOT my jam. Actually, I don’t really eat chocolate at all. The taste is just way too intense for me (I’m a supertaster – it’s really a thing!).  But I know that chocolate cake IS most people’s jam, so I still wanted to take a stab at a recipe for a healthy but decadent chocolate mug cake.

This one is dairy-free, gluten-free, grain-free and added sugar-free.

And you guys. I had my family try this one and they said it is GOOD. They’re brutally honest about what I cook so you can trust them! But obviously, I need your opinion too. So when you try this chocolate mug cake recipe, make sure to tell me what you think!

Okay… mug cake time!

Make This Decadent Chocolate Mug Cake Recipe! 

MUG CAKE INGREDIENTS

1 Small Extra Ripe Banana1 Egg2 Tbsp Dark Cocoa Powder1-2 Tbsp Monk Fruit Sweetener1/4 Cup Unsweetened Almond Milk

TOPPING: 1/2 cup raspberries

DIRECTIONS

Combine all mug cake ingredients in a blender and mix until a batter forms. Pour into a greased mug or small bowl.Microwave for 60 seconds.Top with berries!

NOTES

Your cook time could vary, depending on microwave strength.If you prefer to use an oven, bake your mug cake in an oven-safe dish at 350 degrees F for 10-12 minutes.

Dessert in one minute?! YESSSSS.

When you make this, tag me on Instagram or let me know in the comments so I can see your chocolate mug cake! YAY! If you want more recipes like this, try my 90 Day Journey Meal Plans!

The post Your New Fave Gluten-Free Chocolate Mug Cake Recipe appeared first on Blogilates.

Got Sore Muscles? Try This Massage Hack

Hey guys!

I looove a good massage. It’s probably my favorite form of self-care and it’s seriously one of the only ways I can get super relaxed. It sounds weird, but the more intense, the better.

But lately, my muscles have been BEGGING for some love. I normally see a massage therapist, but that hasn’t been happening thanks to the pandemic! I’ve tried asking Sam for a massage instead, but that lasts about two minutes and he usually ends up falling asleep.

Sooo on to Plan B. Self-massage!

Did you know that you can actually give yourself a deep tissue massage? YES! You can! And it’s actually pretty amazing once you get the hang of it.

Wanna learn how? Go grab some balls (no, seriously), and try this home massage hack!

@blogilatesDeep tissue massage on a budget. ##massage ##deeptissue ##relaxation ##selfcare ##blogilates ##fitnessroutine ##postworkout ##soremuscles ##selfcareroutine♬ Aesthetic – Xilo

Here’s what you need for this massage hack

A ball!

Specifically, something small and hard, but not TOO HARD. Depending on the pressure you want, try a tennis ball (lightest), a massage ball (medium), or a lacrosse ball (deepest).

Otherwise, all you need is a mat to lay on. Also, you really need to lay on a flat, sturdy surface. A bed won’t work.

Ready for your massage?

Okay, here’s how it works.

Gently lay on your ball, making sure it’s not pushing directly on any bone or joint! Only the meaty parts.Roll the ball around and explore! If you hit a spot that feels “good,” feel free to hold and really focus on it. If you experience any kind of shooting pain, STOP.For a deeper massage, when laying down, lift your butt or even one leg up. For less intensity, ground both feet on the floor or keep your butt on the floor.Roll around for about 1 minute per area, or as long as it feels good!Make sure you BREATHE. When oxygen flows then blood flows and then your muscles can become nourished. Plus, breathing helps regulate the intensity and clear your mind.

Small warning – this can be pretty intense if you have some really tight spots that need to be worked out. Start with lighter pressure and hold for a shorter amount of time until your body adjusts!

Areas to focus on





GlutesHamstringsShouldersUpper backLower backLatsFeet





Use this massage hack to relieve sore muscles

Working out, sitting a lot throughout the day, and not-so-great posture can all lead to tight muscles. Deep tissue massage gets in there and loosens up knots in the muscle, brings more circulation to the areas that need it, and decreases inflammation. Not even kidding –  I feel like a new person after a good massage! But it’s also super important for workout recovery.

My favorite part? It also helps me RELAX.

Start slow and let your body adjust to deep tissue massage. Your muscles and mind will thank you if you incorporate this massage hack into your self-care routine!

Want a full stretch routine using the massage ball?

As part of the #21DayTone challenge, the end of every week always included Flexibility Fix! If you want a longer routine that includes both the massage ball, yoga straps (or a towel works, too), you’ll love this.

Carbs Are NOT The Enemy. Here’s Everything You Need to Know.

Hey Guys!

Every time I post about what I eat in a day, I get A TONNN of questions about carbs. Things like:

“Why don’t you eat carbs?”“So are you keto?”“Do you ever eat ____ (bread, sweets, etc.)?!!”

So I thought it was time to go over this in a little more detail. I don’t want my posts about my diet to confuse anyone and I don’t want to demonize carbs AT ALL. And yes, I DO EAT CARBS. Just maybe not the typical foods most people think of.

This post is written with a mixture of my personal experience, research, and with insight from our Registered Dietitian, Breanna Woods!

So. Let’s do a little carb 101, shall we?

What are carbohydrates? 

Carbohydrates are one of the three macronutrients (the other two are protein and fat!). You need all of the macronutrients to be healthy, but the amount needed varies from person to person.

Even though carbs do a lot of good things in the body (we’ll talk more about that later), they get a lot of attention when it comes to diet culture. Even though not all carbs are created equal, they’ve kind of become grouped into one “bad food” category – thanks to diets like keto that severely restrict them.

But like I said, not all carbs are the same! “Carbohydrates” include starches, fiber and sugar. All three work differently in the body.

Types of Carbs

Carbohydrates are more than just bread, pasta, pastries, and sweets. Healthy foods like fruits and veggies have carbs too! However, not all carbs are created equal.

Starches: these are foods like potatoes/sweet potatoes, legumes, lentils, grains like bread, pasta and crackers.

Fiber: if you’re looking for more fiber, go for plant-based foods: fruits, veggies and whole grains! Fiber is amazing for your digestive system, your cardiovascular system (see ya cholesterol), and can help you feel full between meals. Be sure to drink plenty of water if you’re upping your fiber intake … it can make you super bloated if you suddenly eat more than your body is used to!

Sugar: We all know what sugar is, but this can be broken down more into naturally-occurring sugar from fruit and dairy, and added sugar (table sugar). Foods with naturally-occurring sugar also have super healthy things like fiber, vitamins, and minerals. In other words – don’t fear those foods! If you feel like you should limit sugar, focus on added sugar. These are added during processing to things like baked goods, soda, and other more “processed” foods.

Whether or not a carb is refined is important too. More refined = more processed. So for example, white rice, breads and pastas. They’re stripped of fiber and other nutrients during processing, whereas brown rice, whole grain pastas, and whole grain breads aren’t. Since refined grains don’t have the fiber to slow digestion, they raise your blood sugar more quickly.

Carbs = energy

Carbs are the body’s preferred energy source.

When you eat carbohydrates, the body breaks them down into glucose, which enters the cells to be used as fuel. Glucose provides fuel to the whole body, but it’s especially important for the brain.

Extra glucose is stored in the liver and muscles. This is what your body uses later during a workout! Yes, some glucose may be stored as fat. Can your body use fat and protein as fuel if there isn’t enough glucose? Yep! But it’s not as efficient and could even compromise muscle growth.

How many carbs do I need? 

It depends!

We all have different carbohydrate needs depending on our age, gender, build, activity level, and goals. For the average person, carbs make up ~40-65% of calories eaten each day. That means if you eat a 2000 calorie diet, 800 – 1200 calories would come from carbohydrates.

A “low-carb diet” usually refers to making carbohydrates 10-30% of your total daily calories. The keto diet decreases the amount of carbs you eat even further, to under 50 grams per day. For a 2000 calorie diet, that’s only 10% of the total daily calories.

A low carb or keto diet may help you lose weight, but may also cause side effects like headache and fatigue. I tried this at the beginning of my 90-Day Journey and DID NOT feel good (but I have seen it work for some people!). Restricting carbs means you may miss out on important vitamins and minerals from fruit, starchy vegetables, and grains.

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates) on Sep 13, 2020 at 3:46pm PDT

For me, it’s about eating real food

Like I said before, I’m not planning my day around how many carbs I eat. I’ve had my fair share of letting the numbers control my life – calories, macros, my weight, etc. and it was just too much. I was obsessed and not actually enjoying my food.

Now, I just eat real food. I’m happier AND healthier.

So at a glance, it may look like my meals are light on carbs. That’s because you normally won’t see much pasta, bread, rice or sweets (except ice cream). Those things just make me feel BLAH. They’re not totally off-limits, but I don’t eat them on a daily basis. Instead, I fill my plates with fruits and veggies – which are still CARBS. They nourish my body, give me energy, and make me feel good.

Your #21DayTone Results Are Here and They Are UNREAL

Hey guys!

I’ve been scrolling through Instagram, checking out your #21DayTone transformation pictures, reading about your experiences, and…

WOW.

I don’t even know what else to say. Your transformations have my jaw dropping over and over again and I literally can’t stop scrolling. I am soooooo proud of you.

At the beginning of this challenge, I only set out to choose 3 winners. I was looking for people who committed themselves to these 21 days and experienced a transformation – including physical, mental, emotional, and lifestyle changes.

With that being said… I couldn’t choose JUST 3. I ended up being SO inspired by you that I chose 18 winners!!! I KNOW. EIGHTEEN!!!!!!

All of these winners received a gift set from my new Blogilates line at Target, which is available nationwide and online!

To be honest, I would post every single transformation if I could because you all seriously put your heart and soul into this challenge. Seeing how your could turn your life and habits around in 21 days is SO INSPIRING. So much can change if just put your mind to it… you just have to decide to do it.

ALRIGHT, now let’s get to it! I compiled this video so you could hear the stories and transformations of each of our winners. The first time I watched these, I got sooo choked up because I understood what this journey meant to each person.

 

View this post on Instagram

 

A post shared by Tran Johnson (@tranjohnson)

 

View this post on Instagram

 

A post shared by Tina Guo (@tinaguo)

 

View this post on Instagram

 

A post shared by Eunice Yu Moller (@kallmeuni)

 

View this post on Instagram

 

A post shared by Alex Missael (@alex_missael01)

 

View this post on Instagram

 

A post shared by Maddie Shops (@maddieshops)

 

View this post on Instagram

 

A post shared by Packaged By Sydney With Love (@packagedbysydneywithlove)

 

View this post on Instagram

 

A post shared by Kat Sayre (@kat.sayre)

 

View this post on Instagram

 

A post shared by Ashley (@piit28by28)

 

View this post on Instagram

 

A post shared by Leah Sanfillipo (@leeahhh)

Here are all of our winners if you want to keep following their journey!

Kat: https://www.instagram.com/kat.sayre/
Eunice: https://www.instagram.com/kallmeuni/
Alex: https://www.instagram.com/alex_missael01/
Tina: https://www.instagram.com/tinaguo/
Maddie: https://www.instagram.com/maddieshops/
Ashley: https://www.instagram.com/piit28by28/
Heather: https://www.instagram.com/baymaxedtv/
Maria: https://www.instagram.com/maria.n.fit/
Tran: https://www.instagram.com/tranjohnson/
Kerstin: https://www.instagram.com/kerstinaxiaq/
Vanessa: https://www.instagram.com/vanessamcleod21/
Chinh: https://www.instagram.com/rx_barbie/
Kim: https://www.instagram.com/kc_aguilar02/
Leah: https://www.instagram.com/leeahhh/
Leticia: https://www.instagram.com/leticia_inman11/
Lexi: https://www.instagram.com/lexikielly/
Natasha: https://www.instagram.com/tashysfitness/
Sydney: https://www.instagram.com/packagedbysydneywithlove/

If you completed #21DayTone, you probably grew and changed in more ways than you even know! I saw it while I was scrolling through your progress pics on IG.

Sooooo I need you to do something for me, k? Go take a look at your before and after pics. Or, just go look in the mirror. What did you accomplish during those 21 days? You may see a little more ab definition or your legs may seem more toned. Maybe your arms slimmed down, or your booty grew.

But guess what else I saw when I was looking through your transformations? I saw a HUGE shift in your attitude, your confidence, and the way you carry yourself. The majority of you had HUGE smiles on your faces in your “after” pic, even if your caption said the physical changes were small. You all vowed to keep going.

And you WILL keep going! You just proved to yourself that you can prioritize your health and fitness for 21 days. If you can do that for 21 days, you can do ANYTHING.

Did I mention how proud I am of you?!

What was your biggest transformation from #21DayTone?! Tell me in the comments!!! 

[image error]

Dear Cassey: What’s the deal with carb cycling?

Hi Cassey

I love your videos, energy and positivity! I was wondering if you ever heard of carb cycling and I wanted to know your thoughts about it. I want to try it out, but I’m afraid that it will make me gain more weight than I lose.

Sincerely,

Curious About Carbs

Hey Curious!

Thanks for the question! I’m so glad you asked because even though I’ve heard of carb cycling, it gave me a chance to do a little more research and talk to my favorite Registered Dietitian, Breanna Woods. And fun fact – we worked together to co-create the 90 Day Journey Meal Plans!

Okay so… carb cycling.

Basically, it’s rotating high, moderate, and low carb days throughout the week. Some say it can help with weight loss, while some athletes carb cycle to improve performance during competitions and workouts.

Cycling carbs supposedly gives you the “best of both worlds,” offering benefits from a low and high-carb diet. It potentially improves insulin sensitivity, fat burning and stabilizes hunger hormones. But… there’s not really a ton of research yet to know if those benefits are solid.

As far as weight loss goes, carb cycling COULD help you lose weight, but a big part of that is still going to come down to putting yourself in some kind of calorie deficit. In other words, you still need to be burning more calories than you’re consuming in the long run. Carb cycling also isn’t a way to “cheat” by eating tons of sweets etc. one day just because you know you’ll have a low-carb day the next to “make up for it.”

I guess I’d just question how sustainable carb cycling is! It seems like it takes a lot of planning, and even though one appeal of cycling is supposed to be more diet flexibility, following this kind of diet might not be as flexible as it seems.

That being said, it definitely wouldn’t hurt to try! Different things work for everyone. If you’re eating healthy foods and carb cycling works for you, I don’t think it’s going to make you gain weight. If you try it and it seems too forced or just not right for you, you don’t have to stick with it!

Personally, I’ve tried a ton of similar “dieting” techniques in the past, and I’ve had better luck just focusing on overall balance and healthy, whole foods! Eating this way has been the most sustainable because I’m not on a “plan” or “diet.” I just build meals around lean protein, lots of fruits and veggies, healthy carbs, and of course, I indulge in ice cream from time to time

Remember, it took me a LONG TIME to figure out this way of eating for myself. My way might not work for you! So my best advice is to do your research, experiment, and be open to making a lot of changes until you get it right.

TRUST ME – it’s worth all of the effort in the end  

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!

Got Sore Muscles? Try This Massage Hack

Hey guys!

I looove a good massage. It’s probably my favorite form of self-care and it’s seriously one of the only ways I can get super relaxed. It sounds weird, but the more intense, the better.

But lately, my muscles have been BEGGING for some love. I normally see a massage therapist, but that hasn’t been happening thanks to the pandemic! I’ve tried asking Sam for a massage instead, but that lasts about two minutes and he usually ends up falling asleep.

Sooo on to Plan B. Self-massage!

Did you know that you can actually give yourself a deep tissue massage? YES! You can! And it’s actually pretty amazing once you get the hang of it.

Wanna learn how? Go grab some balls (no, seriously), and try this home massage hack!

@blogilatesDeep tissue massage on a budget. ##massage ##deeptissue ##relaxation ##selfcare ##blogilates ##fitnessroutine ##postworkout ##soremuscles ##selfcareroutine♬ Aesthetic – Xilo

Here’s what you need for this massage hack

A ball!

Specifically, something small and hard, but not TOO HARD. Depending on the pressure you want, try a tennis ball (lightest), a massage ball (medium), or a lacrosse ball (deepest).

Otherwise, all you need is a mat to lay on. Also, you really need to lay on a flat, sturdy surface. A bed won’t work.

Ready for your massage?

Okay, here’s how it works.

Gently lay on your ball, making sure it’s not pushing directly on any bone or joint! Only the meaty parts.Roll the ball around and explore! If you hit a spot that feels “good,” feel free to hold and really focus on it. If you experience any kind of shooting pain, STOP.For a deeper massage, when laying down, lift your butt or even one leg up. For less intensity, ground both feet on the floor or keep your butt on the floor.Roll around for about 1 minute per area, or as long as it feels good!Make sure you BREATHE. When oxygen flows then blood flows and then your muscles can become nourished. Plus, breathing helps regulate the intensity and clear your mind.

Small warning – this can be pretty intense if you have some really tight spots that need to be worked out. Start with lighter pressure and hold for a shorter amount of time until your body adjusts!

Areas to focus on





GlutesHamstringsShouldersUpper backLower backLatsFeet





Use this massage hack to relieve sore muscles

Working out, sitting a lot throughout the day, and not-so-great posture can all lead to tight muscles. Deep tissue massage gets in there and loosens up knots in the muscle, brings more circulation to the areas that need it, and decreases inflammation. Not even kidding –  I feel like a new person after a good massage! But it’s also super important for workout recovery.

My favorite part? It also helps me RELAX.

Start slow and let your body adjust to deep tissue massage. Your muscles and mind will thank you if you incorporate this massage hack into your self-care routine!

Want a full stretch routine using the massage ball?

As part of the #21DayTone challenge, the end of every week always included Flexibility Fix! If you want a longer routine that includes both the massage ball, yoga straps (or a towel works, too), you’ll love this.

The post Got Sore Muscles? Try This Massage Hack appeared first on Blogilates.

Carbs Are NOT The Enemy. Here’s Everything You Need to Know.

Hey Guys!

Every time I post about what I eat in a day, I get A TONNN of questions about carbs. Things like:

“Why don’t you eat carbs?”“So are you keto?”“Do you ever eat ____ (bread, sweets, etc.)?!!”

So I thought it was time to go over this in a little more detail. I don’t want my posts about my diet to confuse anyone and I don’t want to demonize carbs AT ALL. And yes, I DO EAT CARBS. Just maybe not the typical foods most people think of.

This post is written with a mixture of my personal experience, research, and with insight from our Registered Dietitian, Breanna Woods!

So. Let’s do a little carb 101, shall we?

What are carbohydrates? 

Carbohydrates are one of the three macronutrients (the other two are protein and fat!). You need all of the macronutrients to be healthy, but the amount needed varies from person to person.

Even though carbs do a lot of good things in the body (we’ll talk more about that later), they get a lot of attention when it comes to diet culture. Even though not all carbs are created equal, they’ve kind of become grouped into one “bad food” category – thanks to diets like keto that severely restrict them.

But like I said, not all carbs are the same! “Carbohydrates” include starches, fiber and sugar. All three work differently in the body.

Types of Carbs

Carbohydrates are more than just bread, pasta, pastries, and sweets. Healthy foods like fruits and veggies have carbs too! However, not all carbs are created equal.

Starches: these are foods like potatoes/sweet potatoes, legumes, lentils, grains like bread, pasta and crackers.

Fiber: if you’re looking for more fiber, go for plant-based foods: fruits, veggies and whole grains! Fiber is amazing for your digestive system, your cardiovascular system (see ya cholesterol), and can help you feel full between meals. Be sure to drink plenty of water if you’re upping your fiber intake … it can make you super bloated if you suddenly eat more than your body is used to!

Sugar: We all know what sugar is, but this can be broken down more into naturally-occurring sugar from fruit and dairy, and added sugar (table sugar). Foods with naturally-occurring sugar also have super healthy things like fiber, vitamins, and minerals. In other words – don’t fear those foods! If you feel like you should limit sugar, focus on added sugar. These are added during processing to things like baked goods, soda, and other more “processed” foods.

Whether or not a carb is refined is important too. More refined = more processed. So for example, white rice, breads and pastas. They’re stripped of fiber and other nutrients during processing, whereas brown rice, whole grain pastas, and whole grain breads aren’t. Since refined grains don’t have the fiber to slow digestion, they raise your blood sugar more quickly.

Carbs = energy

Carbs are the body’s preferred energy source.

When you eat carbohydrates, the body breaks them down into glucose, which enters the cells to be used as fuel. Glucose provides fuel to the whole body, but it’s especially important for the brain.

Extra glucose is stored in the liver and muscles. This is what your body uses later during a workout! Yes, some glucose may be stored as fat. Can your body use fat and protein as fuel if there isn’t enough glucose? Yep! But it’s not as efficient and could even compromise muscle growth.

How many carbs do I need? 

It depends!

We all have different carbohydrate needs depending on our age, gender, build, activity level, and goals. For the average person, carbs make up ~40-65% of calories eaten each day. That means if you eat a 2000 calorie diet, 800 – 1200 calories would come from carbohydrates.

A “low-carb diet” usually refers to making carbohydrates 10-30% of your total daily calories. The keto diet decreases the amount of carbs you eat even further, to under 50 grams per day. For a 2000 calorie diet, that’s only 10% of the total daily calories.

A low carb or keto diet may help you lose weight, but may also cause side effects like headache and fatigue. I tried this at the beginning of my 90-Day Journey and DID NOT feel good (but I have seen it work for some people!). Restricting carbs means you may miss out on important vitamins and minerals from fruit, starchy vegetables, and grains.

 

View this post on Instagram

 

A post shared by Cassey Ho (@blogilates) on Sep 13, 2020 at 3:46pm PDT

For me, it’s about eating real food

Like I said before, I’m not planning my day around how many carbs I eat. I’ve had my fair share of letting the numbers control my life – calories, macros, my weight, etc. and it was just too much. I was obsessed and not actually enjoying my food.

Now, I just eat real food. I’m happier AND healthier.

So at a glance, it may look like my meals are light on carbs. That’s because you normally won’t see much pasta, bread, rice or sweets (except ice cream). Those things just make me feel BLAH. They’re not totally off-limits, but I don’t eat them on a daily basis. Instead, I fill my plates with fruits and veggies – which are still CARBS. They nourish my body, give me energy, and make me feel good.

The post Carbs Are NOT The Enemy. Here’s Everything You Need to Know. appeared first on Blogilates.

Your #21DayTone Results Are Here and They Are UNREAL

Hey guys!

I’ve been scrolling through Instagram, checking out your #21DayTone transformation pictures, reading about your experiences, and…

WOW.

I don’t even know what else to say. Your transformations have my jaw dropping over and over again and I literally can’t stop scrolling. I am soooooo proud of you.

At the beginning of this challenge, I only set out to choose 3 winners. I was looking for people who committed themselves to these 21 days and experienced a transformation – including physical, mental, emotional, and lifestyle changes.

With that being said… I couldn’t choose JUST 3. I ended up being SO inspired by you that I chose 18 winners!!! I KNOW. EIGHTEEN!!!!!!

All of these winners received a gift set from my new Blogilates line at Target, which is available nationwide and online!

To be honest, I would post every single transformation if I could because you all seriously put your heart and soul into this challenge. Seeing how your could turn your life and habits around in 21 days is SO INSPIRING. So much can change if just put your mind to it… you just have to decide to do it.

ALRIGHT, now let’s get to it! I compiled this video so you could hear the stories and transformations of each of our winners. The first time I watched these, I got sooo choked up because I understood what this journey meant to each person.

Here are all of our winners if you want to keep following their journey!

Kat: https://www.instagram.com/kat.sayre/
Eunice: https://www.instagram.com/kallmeuni/
Alex: https://www.instagram.com/alex_missael01/
Tina: https://www.instagram.com/tinaguo/
Maddie: https://www.instagram.com/maddieshops/
Ashley: https://www.instagram.com/piit28by28/
Heather: https://www.instagram.com/baymaxedtv/
Maria: https://www.instagram.com/maria.n.fit/
Tran: https://www.instagram.com/tranjohnson/
Kerstin: https://www.instagram.com/kerstinaxiaq/
Vanessa: https://www.instagram.com/vanessamcleod21/
Chinh: https://www.instagram.com/rx_barbie/
Kim: https://www.instagram.com/kc_aguilar02/
Leah: https://www.instagram.com/leeahhh/
Leticia: https://www.instagram.com/leticia_inman11/
Lexi: https://www.instagram.com/lexikielly/
Natasha: https://www.instagram.com/tashysfitness/
Sydney: https://www.instagram.com/packagedbysydneywithlove/

 

View this post on Instagram

 

A post shared by Tran Johnson (@tranjohnson)

 

View this post on Instagram

 

A post shared by Tina Guo (@tinaguo)

 

View this post on Instagram

 

A post shared by Eunice Yu Moller (@kallmeuni)

 

View this post on Instagram

 

A post shared by Alex Missael (@alex_missael01)

 

View this post on Instagram

 

A post shared by Maddie Shops (@maddieshops)

If you completed #21DayTone, you probably grew and changed in more ways than you even know! I saw it while I was scrolling through your progress pics on IG.

Sooooo I need you to do something for me, k? Go take a look at your before and after pics. Or, just go look in the mirror. What did you accomplish during those 21 days? You may see a little more ab definition or your legs may seem more toned. Maybe your arms slimmed down, or your booty grew.

But guess what else I saw when I was looking through your transformations? I saw a HUGE shift in your attitude, your confidence, and the way you carry yourself. The majority of you had HUGE smiles on your faces in your “after” pic, even if your caption said the physical changes were small. You all vowed to keep going.

And you WILL keep going! You just proved to yourself that you can prioritize your health and fitness for 21 days. If you can do that for 21 days, you can do ANYTHING.

Did I mention how proud I am of you?!

What was your biggest transformation from #21DayTone?! Tell me in the comments!!! 

[image error]

The post Your #21DayTone Results Are Here and They Are UNREAL appeared first on Blogilates.

Dear Cassey: What’s the deal with carb cycling?

Hi Cassey

I love your videos, energy and positivity! I was wondering if you ever heard of carb cycling and I wanted to know your thoughts about it. I want to try it out, but I’m afraid that it will make me gain more weight than I lose.

Sincerely,

Curious About Carbs

Hey Curious!

Thanks for the question! I’m so glad you asked because even though I’ve heard of carb cycling, it gave me a chance to do a little more research and talk to my favorite Registered Dietitian, Breanna Woods. And fun fact – we worked together to co-create the 90 Day Journey Meal Plans!

Okay so… carb cycling.

Basically, it’s rotating high, moderate, and low carb days throughout the week. Some say it can help with weight loss, while some athletes carb cycle to improve performance during competitions and workouts.

Cycling carbs supposedly gives you the “best of both worlds,” offering benefits from a low and high-carb diet. It potentially improves insulin sensitivity, fat burning and stabilizes hunger hormones. But… there’s not really a ton of research yet to know if those benefits are solid.

As far as weight loss goes, carb cycling COULD help you lose weight, but a big part of that is still going to come down to putting yourself in some kind of calorie deficit. In other words, you still need to be burning more calories than you’re consuming in the long run. Carb cycling also isn’t a way to “cheat” by eating tons of sweets etc. one day just because you know you’ll have a low-carb day the next to “make up for it.”

I guess I’d just question how sustainable carb cycling is! It seems like it takes a lot of planning, and even though one appeal of cycling is supposed to be more diet flexibility, following this kind of diet might not be as flexible as it seems.

That being said, it definitely wouldn’t hurt to try! Different things work for everyone. If you’re eating healthy foods and carb cycling works for you, I don’t think it’s going to make you gain weight. If you try it and it seems too forced or just not right for you, you don’t have to stick with it!

Personally, I’ve tried a ton of similar “dieting” techniques in the past, and I’ve had better luck just focusing on overall balance and healthy, whole foods! Eating this way has been the most sustainable because I’m not on a “plan” or “diet.” I just build meals around lean protein, lots of fruits and veggies, healthy carbs, and of course, I indulge in ice cream from time to time :)

Remember, it took me a LONG TIME to figure out this way of eating for myself. My way might not work for you! So my best advice is to do your research, experiment, and be open to making a lot of changes until you get it right.

TRUST ME – it’s worth all of the effort in the end :) 

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 post Dear Cassey: What’s the deal with carb cycling? appeared first on Blogilates.

The Complete Guide to Working Out On Your Period

Hey guys!

Do you normally stick to your workouts during your period? I mean, who REALLY wants to workout when they’re tired, crampy, bloated and emotional. Ugh. Seems like the perfect week to rest, right? 

But did you know that exercise can actually help with period symptoms? It’s true! 

The catch is figuring out what kind of exercise works best for you. Here are some tips for how to work out and feel great on your period. 

Working out really does help! 

I know. All you want to do is lay in the fetal position and snack until your uterus is more cooperative. But what if I told you that finding ways to work out on your period could actually help calm things down?! 

Mood swings – You’ve heard that exercise gives you a boost of endorphins, right?! Getting your heart rate up a little can release enough of this magical neurochemical to lift your spirits and make you feel happier.

Cramps – Endorphins are also natural pain relievers. WHAT?! So exercise could actually relieve dreaded period pain.

Fatigue – It sounds really weird, but staying active through your period might help you feel LESS tired.

Bloating – There’s never a good time to be bloated. But did you know exercise helps your digestive system keep moving, therefore preventing bloat? SIGN ME UP! 

Headache – Ugghh not sure which is worse – the cramps or the headache?! Some people find that light exercise is a lifesaver for headache relief.

The best exercises for working out on your period

Find something that makes you feel good, even if it’s not the workouts you’re used to. Switching it up won’t slow down your progress – it could actually help! Overall, the point is to keep moving and feel your best.

Pilates – Pilates is awesome during your period because you can go at your own pace. There are plenty of ways to modify, slow down, and do what feels good. One study found that Pilates literally helps to balance brain chemicals and alleviate PMS symptoms. So cool! 

Walking – When you want to move, but don’t FEEL like moving… go on a walk. Outside, if possible! Walking gets your heart rate just enough to lift your spirits and boost your energy. It can calm your moodiness and increase circulation to help soothe any cramping.

Yoga – An upbeat vinyasa flow might feel good during your period. If not, opt for a gentle, restorative flow where you can focus on muscle recovery, breathing and centering. Whatever style you choose can help with anxiety, headaches, and back pain.

Swimming – Umm, does anything sound better than being totally weightless while you’re on your period?! If you deal with cramping and painful bloating, swimming is an amazing way to stay active. 

Light Weight Training – Skip the heart-pumping HIIT or cardio workouts during your period and work on strength instead. Choose lighter weights if you need to, and focus on what feels good. For example, deep squats and crunches miiiight not feel great right now. So maybe focus on the upper body instead. 

Set yourself up for success to work out on your period! 

First, try to eat as well as you can. Avoid the foods that make you even MORE bloated. Eat lots of colorful fruits and veggies that fight inflammation. And as always, HYDRATE! 

Sleep is important too. If you’re not getting enough, then your body is likely stressed. That’s only going to make your period symptoms worse and working out will feel harder. 

What you wear is important too! If the clothes you normally workout in feel tight and uncomfortable, pick a new outfit. A little swelling and bloating are normal during your period, so don’t sweat about your favorite stuff feeling a little snug. Go for comfort! 

Your period products make a huge difference for comfort too. Bulky and uncomfortable products can be suuuuuuper annoying and distracting during a workout. Plus, you might not feel fully protected during your workout. It’s definitely worth experimenting with different products until you find something that works for you!

Listen to your body

Listen. This is not the time to hit a PR or expect leaps of progress. Remember to go with what your body needs and adjust your intensity IF you need to! 

There’s not a reason you HAVE to rest during your period. Actually, just giving some movement a try might actually make you feel better! If you’re having trouble feeling motivated, try thinking of the ways it could help.

BUT if your body is craving some rest, you should take it without guilt. Remember, rest and recovery are key for progress. If you struggle to incorporate those rest days or just relax (ahem, like me), then dedicate some time to rest during your period. You’ll reap the benefits when you’re ready to get back to working hard.

The post The Complete Guide to Working Out On Your Period appeared first on Blogilates.