Cassey Ho's Blog, page 64

Pitaya Pink Keto-Paleo Pancake Recipe

Hey guys!

It’s the day after Thanksgiving and even though I looooooove a good feast, nothing feels better than coming back into my regular food routine. I’ll probably be eating some of these leftovers for the next 5 days (let’s be real here) but doesn’t mean that every single meal needs to be a remix of turkey, gravy, and mashed potatoes

Dear Cassey: I Feel Like I’m Never Doing Enough

Dear Cassey,

First of all, I wanted to compliment and thank you for everything you do. You motivate so many people including myself and show me what I can do to live a better life – I really love your videos.

But this is actually already where my problems begin. I feel like I never do enough. When I only work out for 10 minutes because I don’t feel good, I ask myself why I didn’t do 30 minutes. When I worked out for 30 minutes, I ask myself why I didn’t do 45 minutes. I think you can already see where this is going. When I ate mostly healthy for a week, I ask myself why I didn’t eat completely healthy. When I did work for my university for four hours, I ask myself why I didn’t do five.

As you can probably see, it is a problem that I have in all aspects of my life. So here is my question: how can I be proud of myself and see that I don’t need to be the perfect Wonder Woman to be happy?

Thanks for your answer!

Never Enough

Dear Never Enough,

Oh my gosh. I know this feeling all too well. Having the drive to push yourself is amazing, but then comes that nagging feeling of “but could I be doing more?” I seriously deal with this all the time. But you know what I realized? Pushing myself to the limit RARELY makes me feel more successful. It only makes me exhausted and it’s honestly just a recipe for burnout.

Here are some things that help me pull back a bit when I’m being too hard on myself! Hopefully, they can help you too :)

Reflect on why you’re not feeling satisfied.

Try to put your finger on what is really bothering you about your goals. When you only do a short workout, are you really frustrated because you didn’t work out long enough, or is it because earlier in the day you spent too much time scrolling on your phone or watching TV? When you only eat “healthy” most days, are you really just wishing your diet was more consistent? Are there some other projects or stressful situations on your shoulders that you’ve been avoiding?

Then, zoom out and change your perspective.

For some reason, it feels awkward to pat ourselves on the back for little things. We’re told to aim higher, set big goals, to push harder. But with that mindset of always doing the biggest and the best, we’re NEVER going to feel satisfied, right?! “More” isn’t always better.

So here’s what I’m saying – it doesn’t have to be about how many minutes you work out. Did you work out at all? THAT’S GREAT. Who cares if you had pizza one night this week. Were you mindful about most of your meals, and did you enjoy that pizza? That’s actually ideal if you ask me. Sure you only worked 4 hours, but did you get everything done that day/week?

Just like everything in life, we have to CHOOSE to see the positive. And it takes practice!

If you truly don’t like something, change it.

As they say, you’re not a tree. You’re not stuck! If you really want to change something, do it! Back to your workouts – what if it’s not really about how much time you spent working out? Maybe it’s time to change the type of workout you’re doing. If you’re not enjoying your workout, or if it’s not challenging you enough, trying something fresh might help.

For example, when I was doing bikini competitions, I felt like I was never working hard enough. I felt like I could always do better. But then I realized that I just didn’t like how training for competitions made me feel. So I pivoted into something new and felt a lot better.

Rethink how you track your productivity.

I like to start each day with a to-do list. Even if I have an idea of what I’d like to accomplish in my head, there is just something about having it written down that motivates me. AND it’s sooo satisfying to check things off throughout the day as I get them done. I can physically SEE how productive I’ve been, and I’m less likely to have that anxious feeling of not doing enough. Don’t overwhelm yourself with a list you know will stress you out! Be realistic.

Seeing everything crossed off your list will feel AMAZING.

Avoid comparing yourself to others.

I’ve also realized that I feel more anxious about how hard I’m working when I compare myself to others. Having everyone’s lives so accessible online makes this even harder for me. Social media just creates so much noise and pressure to do more, aim higher, and show it off like everyone else. Constantly scrolling through everyone else’s “perfect” snapshots of their achievements urges me to keep up. And guess what?

IT’S NOT POSSIBLE.

Because life online is just that – a snapshot. It’s great to follow people for inspiration, but it’s also important to step back and realize that what you see doesn’t paint the whole picture. There’s more to the story for people who seem to be pushing at 100% all the time. None of us have it all figured out!

Don’t be hard on yourself, and remember that you’re your own worst critic!  

I promise that you’re doing more than you give yourself credit for. Be kind to yourself. I’m pretty sure all of us “could” do more in just about every aspect in life. But would that be healthy? Nope. It would probably drive us all crazy. So next time you find yourself obsessing over not doing enough, shift your focus to what you HAVE done.

You got this!

PS – If you have a burning question you want to ask me, I’m taking questions via text at 510-692-4556. Currently this only works for US and Canada. If you’re outside of those countries, you can leave a question below.

The post Dear Cassey: I Feel Like I’m Never Doing Enough appeared first on Blogilates.

My Top 8 Remedies For Bloating

Hey guys!

Alright. ‘Tis the season for heavy, sodium-loaded, DELICIOUS comfort foods.

And that really means….’tis the season of feeling bloated alllllllll the time. Because of course we’re not going to avoid all of the holiday goodies, right?! Luckily, there are some things we can do to enjoy the season, enjoy the yummy foods we look forward to all year, AND avoid being so bloated the next day (or week).

Here are some of the BEST remedies for bloating.

1. Water

I know, I know. You’re stuffed and you feel like a balloon. The last thing you want to do is put MORE in your stomach. But drinking water is key for major bloating damage control. TRUST ME.

It will help restore your sodium balance so your body chills out a little when it comes to holding onto extra water. Staying hydrated will also prevent constipation. Very important.

Don’t go chugging a gallon of water though. That probably wouldn’t feel great. Take frequent, small sips!

2. Probiotic Foods

These foods are especially helpful if you know you’re prone to bloating, or if you know you’ll be indulging in some foods you’re particularly sensitive to.

Foods with probiotics (AKA good gut bacteria) like yogurt, kimchi, kombucha, sauerkraut, and tempeh help balance your gut bacteria. An imbalance with too much “bad” bacteria can cause bloating and a lot of other unpleasant digestive issues.

3. Bananas

Bananas are an amazing source of potassium, which can help balance the excess sodium in your body and relieve some of the water retention that causes bloating. Bananas are also great for preventing/relieving constipation!

4. Ginger

Ginger has been around as a natural remedy for tummy troubles for a looooong time. A lot of people swear by it for nausea, but it can help calm your digestive system when you’re bloated, too. Besides its calming effect, ginger is also anti-inflammatory.

The best way to use ginger as a remedy for bloating might be ginger tea. You’ll get the benefits of ginger, plus the added digestive benefits of a warm beverage. You can also add a little lemon juice – it’s known to stimulate digestive enzymes to get rid excess salt and yep – bloating.

5. Warm Tea

Tea is great for soothing your digestive system, and many types of tea also help reduce inflammation! I mentioned ginger tea as one of the best remedies for bloating, but some other amazing teas that help relieve bloating include:

Peppermint tea
Green tea
Fennel tea
Lemon balm
Chamomile







6. Gentle Movement

I never really feel like working out when I’m super bloated, but I know that gentle movement is seriously helpful.

Walking gets your blood flowing and helps the process of digestion.

Yoga is especially helpful, especially twisting poses. Twists specifically work really well for bloating because they stimulate circulation and the digestive system!

7. Stay Upright

I know you want to lay down. But don’t lay down. Staying upright will help gravity do it’s thing so you can feel better faster.

8. DON’T do these things! 

Don’t sabotage these remedies for bloating! Avoid things like:

Chewing gum (this makes you swallow more air, which can contribute to bloating)
Drinking a carbonated beverage
Eating another big meal, and/or eating fast
Eating “sugar-free” foods with sorbitol
Eating foods known to cause bloating like legume and cruciferous veggies (broccoli, cauliflower etc.)

At least until you feel better! What are your fave things to do to avoid and remedy bloating?

The post My Top 8 Remedies For Bloating appeared first on Blogilates.

The Unicorn Smoothie Bowl Recipe of Your Dreams

Hey guys!

OMGGGGGGGG. DO YOU SEE THIS UNICORN SMOOTHIE BOWL?!!!!!

I used to be the kind of person who just threw everything together and called it a day but being able to make my food look fun has been sooooo gratifying (especially when I get to serve it to my fam and watch them eat it). The inspo for this bowl came after that Starbuck’s unicorn drink that launched briefly a few years ago – do you remember that? It was like a vibrant pink and blue frappuccino that was very Instagram-worthy and super pretty. But the standard 16 oz drink had 410 calories, 16g of fat and 59g of SUGAR.

Just to put that into perspective, the American Heart Association recommends an added-sugar limit of 24 grams of sugar a day for women and 36 grams for men. So this drink was handing you 2x more sugar in just a single drink than you should have in an entire day! Ummmmmm CRAZY right?

Anyway, I’ve been meaning to create a unicorn smoothie alternative to this Starbucks drink for a long time, and I’m so excited to share this with you! It is actually super easy to make and it looks and tastes soooooo dreamy. Plus, if you choose an unsweetened almond milk, there shouldn’t be any added sugars depending on the brand – just natural ones from the fruit. Just make sure you check the nutrition labels if you’re keeping an eye on the added sugars.

This recipe is also 90 Day Journey friendly!

YUM! You ready?!!

Unicorn Smoothie Bowl Recipe

INGREDIENTS

Blue Part

1.5 frozen ripe bananas, sliced

1 tsp blue spirulina powder

1/3 cup almond milk

Pink part

1.5 frozen ripe bananas, sliced

1/2 cup frozen raspberries

1/3 cup – 1/2 cup almond milk

DIRECTIONS

1. Blend all pink ingredients together and set aside

2. Blend all blue ingredients together and set aside

3. Scoop dollops of pink and dollops of blue smoothie together, trying not to mix

4. Top with fruit of choice

Are you ready to impress all your friends and fam with this recipe?!

If you make this, tag me on Instagram or let me know in the comments! I CAN’T WAIT TO SEE YOUR UNICORNS!

The post The Unicorn Smoothie Bowl Recipe of Your Dreams appeared first on Blogilates.

OMG. MY COMEBACK COLLECTION IS HERE!

Hey guys!

OMG. This is crazy. Like AHHHHHHHHHHHHHHH!!!! I MADE GYM BAGS!!!! AND BACKPACKS!!!!!!

Okay, lemme just take a second to explain why this means so much.

I have always wanted to be a fashion designer. You’ve probably heard this story a million times. I am so happy that I get to do that through POPFLEX now, but back in 2008, there was no POPFLEX. My very first venture into design was actually making yoga mat bags. It all started when I began teaching Pilates and I realized I needed something cute, stylish, and functional. I was always running into classes with my mat messily rolled up under one arm, keys, phone, wallet, and water bottle in the other. I was a HOT mess.

Soooo I went to look for a yoga mat bag and COULD NOT FIND anything. Okay, I lied. I found some but the bags had no structure and it was made of hemp and nothing against hemp, but it just wasn’t my style.

Next logical step when you can’t find something?!!! MAKE IT.

I made a trip to downtown Los Angeles to the fabric district and made my very first bag. It was a cream colored bow-tie bag (I guess I’ve always liked bows hahahha) complete with gold accents and vegan leather. I wore it to class the next week and everyone was obsessed! They wanted to know where they could buy it… so then, I decided, right then and there, that I would do this thing.

I called my new little company oGorgeous. And yes, that’s a verrryyyy young pic of me and Sam!

I would make luxury, designer, and CUTE yoga mat bags. Nothing like this existed in the market and I wanted to give my Pilates students a way to show up in style. And just to really set the scene here, this was all waaaaaayyyyyyy before Blogilates began.

I started an online store and I still remember my very first sale. It was from a woman in New York City and her name was Lindsay. She bought a red Beverly Bowtie bag and I was SO excited that I friended her on Facebook!!

In 2010, I moved on to also design gym bags and was so happy to finally be designing. This was my dream.

Except, it was hard. Really hard.

This is back when social media hadn’t quite taken off, so if I wanted people to know who oGorgeous was, I had to be on the ground running. Every. Single. Day. I used to cold pitch gyms to let me have a little table near their front desk so that I could try and advertise to people coming in and out. I would be there for the entire day, just waiting to talk to people. Some days I would be thrilled if I could sell a bag, but most days I sold none. I still believed in my bags, but some days would just be so hard.

Eventually, the bags phased out. At the same time, Blogilates started taking off and I moved to clothes because everyone was asking for merchandise. So, I slowly started moving away from designing bags and moved to designing clothes. It all worked out the way it needed to, but I’ll never forget my roots hustling so so so hard trying to make my dreams come true. Sometimes, our dreams show up in different ways and we just have to be open to letting the process happen.

Well, 10 years since the very first launch of my oGorgeous Beverly Bowtie bags, I am soooo excited to announce that WE’RE COMING HOMEEEEEEEEEEEEEEE!!!!!!

This new and majorly improved collection is called…

The Comeback Collection!!!!

This is the mature and revamped older sister to my first creation! I am sooo proud of these new gym bags and backpacks and I hope that you love them as much as I do! They are made out of luxurious neoprene and they are made to be durable, long-lasting, functional, and of course CUTE!!!!!

There are 3 bags and each come in both Black and Mauve, so that means you have 6 to choose from!!! Good luck ;)

Okay, are you ready to see these bags?!!!!!!

The Belladonna Duffle

The Belladonna Duffle is the ultimate carryall tote! I designed it with lotsa smart pockets so that you have a home for all of your things. This is the biggest of the 3 bags and it’s made with the gym, an overnight stay, or a weekend trip in mind. It’s fully lined on the inside (this is something I’ve ALWAYS done for my bags because remember, the inside counts AND it’s like our little secret!!!!)

These come with a secret yoga mat holder behind the bow (OMG I KNOW) and a shoe compartment because duh, always need a second shoe option! AHHHHHHHHHHH!!!!!

The Mavourneen Mini

Mavourneen is a term of endearment that comes from the Irish, meaning “my beloved” or “my darling”. Once I heard this word, I KNEW I had to use it!!!! The Mavourneen mini backpack encompasses just that.

It’s a versatile look that yes, you can use for fitness things, but also for urban hikes, trips to the store, hangs with your girls, or even a night out on the town (you know, once COVID subsides and all…)

This also has the surprise inside lining, asymmetric bow feature, and so much more!!! YOU GUYSSSSSSSSS I’m so obsessed this one!!!

Bia Backpack

Bia. AHHH. Okay, so Bia is the Greek Goddess of MIGHT and she personifies force and power. LIKE. WHAT?!!! Girl, we love you already.

The Bia Backpack is the bigger version of the Mavourneen Mini and is perfect if you’re always on the go! It is sooo cute and functional, which means you can fit all the things you need without it looking so bulky. This one even has a shoe comparment AND a laptop holder, so you know we mean business. If you’re the kind of person who likes to have your hands free, pack for multiple events in a day, and wanna look cute doing it, then Bia is yours.

Shop The Comeback Collection

AHHHHHH I am so so so so happy I could finally share this with you!!!!!!! Which one is your fave?!!!!

What’s one of your dreams that you hope to come full circle one day? I wanna hear all about it!!!

The post OMG. MY COMEBACK COLLECTION IS HERE! appeared first on Blogilates.

What Happens When You Eat Too Much

Hey guys!

We’re right in the middle of holiday season… which means FOOD SEASON. Every year, we’re hit with headlines and pressure to avoid overeating, to avoid holiday weight gain, blah blah blah.

But what if we shift the focus a little away from weight gain, and think more about how icky it feels when you eat too much? Especially this year, it’s important to enjoy any time you get to spend with loved ones, and food is a huge part of that experience! Stressing about avoiding the mac n’ cheese or dessert table just isn’t worth it.

It’s totally possible to have a little of allllll the good stuff while still avoiding that miserable stuffed feeling at the end of your holiday meal. But to do that, we have to understand what happens when we overeat!

Let’s get into it.

Your stomach stretches

Before you freak out over the image of your stomach stretching (I did too when I first learned this)…it’s SUPPOSED to stretch.

To an extent.

The stomach is actually covered in little folds called rugae. They allow the stomach to stretch and shrink, depending on how much food is inside. But if we overeat, it stretches beyond what it’s really supposed to after a meal. And it’s uncomfortable.

How much your stomach can comfortably stretch actually depends on how much you usually eat. On average, your stomach is about the size of a fist but can stretch to hold about a quart of food/liquids.

You might feel a little queasy

“I ate soooo much I might puke.”

Haven’t we all said this at some point?! I think it’s an exaggeration most of the time, but that queasy, “too full” feeling is definitely a familiar one. So can you actually get sick from eating too much? Does your stomach just say “NOPE, that’s enough” ?!

Kinda. When the stomach stretches beyond it’s comfort level, the extra pressure makes you feel nauseated. ESPECIALLY if it stretches too quickly (like if you eat too much AND too fast).

It doesn’t necessarily mean you’re going to actually vomit, but you’ll feel queasy until some food digests and the pressure is relieved. You can help your stomach by taking a walk or if it’s really uncomfortable, you can lay on your left side, which encourages things to move along.

Get ready to bloat 

Ugh. My worst enemy.

Your digestive system gets a little overwhelmed with all that food coming in, especially if it’s fatty, salty food that you might not eat on a regular basis. So it starts working in overdrive.

That brings in extra water and gas, making you super bloated and maybe even a little gassy. Eating too fast makes this even worse.

Nap tiiiiiiime

A big meal always makes me sooooo sleepy. I feel like I’m pretty much down for the count for the rest of the day after I eat too much. Apparently there’s a reason for that Thanksgiving nap, even if you avoid the turkey!

Obviously being uncomfortable is the big reason. You just want to get horizontal and let that food digest.

Otherwise, your body prioritizes digestion when it has a lot of food to handle. That triggers a neurological response that can make you feel a little drowsy. Some of the main hormones that regulate digestion can also make you a little sleepy.

 

Will you instantly gain weight from one big meal? 

Probably not.

Yes, your body is going to use the calories it needs and then may store some extra as fat, but one meal isn’t going to cause a noticeable difference. Weight gain and weight loss happen over time. It’s more of a reflection of your overall diet over the course of several weeks or months!

If you wake up 2 pounds heavier the day after Thanksgiving, it’s probably water weight from all of the hard work your body is doing to digest the food, combined with water retention from eating more salt than usual. Don’t stress (and maybe don’t even weigh yourself the day after a big meal), and just get back to your usual habits.

Remember, food is joy and a huge part of tradition and socialization! ENJOY IT. But if you want to avoid being uncomfortable, just slow down and eat smaller portions :) 

The post What Happens When You Eat Too Much appeared first on Blogilates.

Vegan Buddha Bowl Recipe

Hey guys!

I’m drooling as I write this post because OMG this might just be THE most delicious vegan dish I have ever made! I’m not vegan but I’ve been eating this for lunch for 3 days straight and I am not getting sick of it. The best part is, it’s 100% meal preppable, so one cooking sesh will last you a few meals (or more depending on how much tofu you decide to marinate).

Oh and speaking of the marinade, I used one unusual ingredient to make it, and it is the reason WHY this bowl tastes so good.

Cucumber juice.

I had never even tried drinking cucumber juice until I discovered Evolution Fresh’s Organic Cucumber Glow. I was a little hesitant to taste it, given that I am not a big fan of celery juice, but you know what??? You’ve always got to try new things because you don’t know what you’re missing out on!

I was actually REALLY surprised! Cucumber juice is super refreshing and cooling! If you’ve ever had spa water with cucumbers floating in the water, it’s like that, but with way more flavor! There’s some tart lemon and a dash of Himalyan pink salt in Organic Cucumber Glow, creating a perfectly balanced flavor combo. I loved it way more than I thought I would! You can find it in the refrigerated section at most grocery stores along with other fresh-pressed juices!

So anyway, I started drinking Organic Cucumber Glow and was like…wait…what if I cook with it!!??? I started experimenting in the kitchen and omg, I came up with one of the best bowls I’ve ever made! It’s totally meat-free and so so sooooooo good. Seriously, you’ve got to give this recipe a try. It’s 100% 90 Day Journey friendly too!

I present to you…my Vegan Buddha Bowl!

Ingredients for Vegan Buddha Bowl (1 serving)







⅓ container firm tofu, marinated and cubed
½ sweet potato, boiled and diced
½ medium onion, diced and sauteed
½ large avocado, cubed
1 cup cooked cauliflower rice
1 TBS green onion, chopped

Ingredients for Marinade:

½ c @EvolutionFresh Organic Cucumber Glow juice
¼ c coconut aminos
1 lime
Salt to taste







Directions

Step 1: Make your marinade! Mix the Evolution Fresh Organic Cucumber Glow juice, coconut aminos, and lime juice in a bowl and add salt to taste! Feel free to double this to save some sauce for pouring over your bowl before serving!

Step 2: Grab your firm tofu and dice it into little cubes!

Step 3: Carefully place the tofu dices into your marinade in some tupperware. You can let this sit for 15-30 min, turning the tupperware over every once in a while to make sure all dices are touched by the sauce. But if you want to REALLY want to go all in, you can even let the tofu sit in the marinade overnight in the fridge so that the flavors can deep DEEP within your tofu!

Step 4: Meanwhile, boil your sweet potato for 10 minutes or until soft enough to easily stick a fork through the potato. Once done, peel the skin off and dice it.

Step 5: Dice fresh onions and saute with some oil. I like sesame oil best because it gives the onions that rich Asian flavor. You can sprinkle with some salt (just a pinch) to bring the sweet onion flavor through.

Step 6: If you feel like your tofu has sat in the marinade long enough, now you should saute it! Add some oil (sesame oil is best) to a pan and then pour the marinated tofu (plus marinade) into the pan. Heat your pan to high heat and cook until all sides are golden brown and most of the marinade has evaporated. This will probably take about 10 min. Make sure to turn over the tofu cubes every few minutes.

Step 7: Scoop half a large avocado out and dice into cubes.

Step 8: Chop some green onion for topping.

Step 9: Microwave some cauliflower rice in a bag! I buy mine from Costco and Trader Joes. if you’re buying a bag of fresh cauliflower rice, saute in a pan for 5-8 min or until the cauliflower rice is a bit softer.

Step 10: Once everything is done, time to decorate your bowl! I put the cauliflower rice on the bottom, and section out the tofu, sweet potato, onions, and avocado on top! Then I sprinkle with some chopped onion. If you’ve got extra marinade, feel free to pour some on your bowl at this point to add even more flavor!

And that is it!

This Vegan Buddha Bowl is one of THE most amazing meals I have ever had. It’s high protein, delicious, energizing, healthy, and makes my digestive system very happy!

If you want to see where you can find Organic Cucumber Glow, head to Evolution Fresh’s store locator to find a grocery store near you that carries it!

PS: This post was written in partnership with Evolution Fresh! All opinions are of course, my own and I only share things with you that I strongly believe in!

Let me know what you think of this recipe and if you’ve ever had cucumber juice!

P.S. – Watch the Vegan Buddha Bowl make an appearance in my “Daily Routine” vid below!

The post Vegan Buddha Bowl Recipe appeared first on Blogilates.

Celebrate The Holidays With My New Collection, Sugar Plum!

Hey guys!

I AM SO EXCITED!!!! I know I always am, but I’m extra excited today because my new holiday collection from POPFLEX is HEREEEEEEEEEEE! Say hello to Sugar Plum!

I’ve always wanted to do a holiday collection, but timing has always been a little crazy. I was not going to let it sneak away from me this year though!

Sugar Plum is inspired by my little girl dreams of wanting to be in the Nutcracker. Which, fun fact – I took ballet when I was younger and auditioned for the Nutcracker. I got casted as the toy solider, soooooo that kinda ended my ballet career…

This collection is also inspired by the historical fashion of the French courts. There’s something so intriguing and alluring about that time period that I had to pull from it! You’ll see elements of inspiration in the mock corsets, boning, and square necklines. The thing with all of these historical designs is that they were made with major restriction – I mean, can you imagine what it must have felt like to wear a corset every single day?! I can barely handle it when my jeans are tight! Anyway, I wanted to turn this whole concept on its head by using these historical features and allowing freedom of movement, instead of restricting it.

With Sugar Plum, you can gracefully move, flow, and sweat while still being accompanied by all these fashionable elements. All of the leggings and bras are made with my new fabric, ButterSilk. It is a cozy, buttery, and moves-with-you kind of fabric!

ARE YOU READY TO SEE THISSSS?!?!!

Here are our amazing models from shoot day, Samara (L), Arlene (R), and Anna (in pics below)!!! They were seriously the sweetest and down-to-earth girls ever! We always cast our models from our actual POPFLEX community, so if you ever want to model for us and you live in Southern California, you can fill out this form here!

First off, the Corset Bra in Crimson! AHHH I mean, look at those details! The front of this bra has a tasteful square neckline, making this bra feel femme yet strong. (Also, this bra makes my boobs look really good – JUST SAYING CUZ V IMPORTANT!)

The Flow Motion Bra. I MEAN. LOOK AT THAT CUT OUT! It’s there for both breathability and cuteness. Plus, the back of the bra has major functionality with a built-in pocket that could actually fit a phone!

Say helllooooo to the Flutter Top! This can be worn with jeans, in-between gym and hang outs, or whatever you want! It has the sweetest flutter sleeves and an open back that is soooooo dreamy. Plus the long ribbon ties are so majestical.

THESE HOURGLASS LEGGINGS – YOU NEED THEM! They are my most favorite go-to legging I have ever designed, ever. The waistband has this gorgeous crossover and there’s no elastic that pinches the waist. They stay in place and they’re super versatile. If you ever needed a staple legging, this one is the one. It comes in Rose and Black.

Okay, this is The Perfect Bra. Because DUHHHHHH IT IS PERFECTIONNNNNN. It has adjustable straps, a longer crop, a flattering U-shaped neckline, jaw-dropping back cutout, and SO MUCH MORE. This also comes in Rose and Black to match the Hourglass Legging! It’s just perfect (also makes my boobs look great) and I just know you are gonna love it so much! UGH. LEGIT MY FAVE.

Shop The Sugar Plum Collection

The Intrigue Tank has a fun front cutout AND a tie that I just cannot get over. It’s perfect for layering. This jersey fabric also feels soooo buttery soft! You neeeed to feel this!

The Reveal Top reminds me of a 40s open back dress! Combined with the flutter sleeves, soft jersey material, and front tie, it’s just such an elegant look!

And last but not least, the Timeless Pocket Tights. I love pockets. My favorite thing is wearing something and saying, “LOOK THIS HAS POCKETS!”. If you know what I mean, then you’ll love these tights too!!!

Okay, so at the end of the shoot, we were squeezing in some final pics – which btw, my sister Jackelyn was the photog and I still cannot believe she is our photog now!!!!  Samara and I were sitting and we could see our pictures pop up on the laptop in real time. It was so funny because we started saying “Awww, we look cute!” and then giggling. Then Jackelyn would keep shooting us and then more pics of us laughing at ourselves and thinking we were cute would pop up. So, we ended up with like 27 pics of us laughing at ourselves… it was such a joyful moment!!! You can definitely see our excitement progress!!!

AHHH that’s it! Let me know which piece you’re going to get from the new collection! I cannot wait to hear which one your fave is!!!!!

Shop The Sugar Plum Collection

The post Celebrate The Holidays With My New Collection, Sugar Plum! appeared first on Blogilates.

7 Reasons Why Your Abs Aren’t Showing – and Why That Shouldn’t Be The Goal, Anyway

Hey guys!

Have you ever wondered why it’s so hard to get your abs to show? You work hard in the gym and you can FEEL how strong they are, and your diet is pretty healthy. But for some reason, they’re not poppin’ through like the way we want!

Abs are just some of the last muscles to really show definition for most of us. In fact, setting a goal to “get abs” is probably not the best goal to start with because it’s sooo difficult – especially for women (more on that later)! It’s doable yes, but important to remember that having ab definition isn’t a way to measure how in shape you are! You can have an EXTREMELY strong core and be in great shape without a 6-pack (or 8-pack if we’re being technical).

So now that those details are clear, let’s go over some of the reasons why your abs might be the most stubborn muscle to show definition.

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Body fat percentage

The truth is, your body fat needs to be pretty low to actually see your abs. Even if you’re in amazing shape and your body fat is healthy or even at the “athletic” level, it might not be enough for your abs to peek through.

Getting body fat low enough for visible abs is definitely harder for women than men. In fact, women may not start seeing a lot of definition until their body fat is around 20 percent or less. Even then, you may only see the upper abs and obliques and that’s only IF your muscle structure (like, from genetics) is favorable. For fully visible 6-pack abs, women need to get their body fat down around 15 percent or less. And that’s REALLY hard to do. Most fitness pro’s don’t recommend that most women go any lower than this, to avoid risking amenorrhea and other negative effects of too little body fat.

Bloating

Yep, yet another blog post talking about how bloating loves to show up and mask our hard work.

Haha! But seriously – if you’re bloated, those abs are NOT going to show themselves. If you’ve been eating a lot of high sodium foods, carbonated beverages, carbs or sugar substitutes like sorbitol, you might have a little bloat going on. Same thing if you’re on your period! Bloating makes your abdomen slightly distended, which will hide the muscles you’ve worked so hard for.

Posture

Sometimes, standing up straight can make a HUGE difference!

If you’re slouching, letting your shoulders round or not squaring your hips you will look shorter and your middle will kind of compress. Instead, pull your shoulders back and down, reach through the crown of your head, and square your pelvis. Try to stay mindful about this throughout the day! Strengthening your core will help with posture too.

If you sit a lot throughout the day, you might have tight muscles that pull your hips forward and therefore make your belly push out. Try to sit with good posture, stretch each day, and take plenty of breaks to get up and walk around.

@blogilatesI always feel so good after these! ##stretching ##howtobetaller ##posture ##pilates ##blogilates ##fitness ##healthy ##healthylifestyle♬ Put Your Records On – Ritt Momney

Effective core training

There’s wayyyy more to abs than crunches. Getting the definition you want involves ALL of the abdominal muscles.

That includes the transversus abdominals, the deepest of them all, whose role is kind of like a corset and draws your belly button towards the spine. Next are the obliques – internal and external – and they’re in charge of rotating and crunching your torso from side to side. Then, lastly, you have the rectus abdominis, that coveted “6-pack” that lines the center of your midsection. Everyone likes to focus just on that rectus abdominis, but it’s super important to build strength for all of the abdominal muscles.

If your ab workouts focus on the same kind of work, it’s time to switch up your routine!

Spot training

Say it with me: Spot. Training. Isn’t. A. Thing.

You can’t just do abs every day and expect to have abs. You have to work the entire body to decrease body fat, increase lean body mass and eventually get those abs to peek through. Also keep in mind that a lot of workouts involve your abs, even if you don’t realize it! When you lift weights, run on a treadmill, or hold a yoga pose, your core is ACTIVE and working!

Consistent diet

You’ve heard it before – abs are made in the kitchen.

But it’s really easy to feel impatient when you’re not seeing the results you want. But changing your diet too often isn’t the answer! Changing your body composition (decreasing body fat and increasing lean mass) takes TIME. Just because you don’t have the ab definition you want within one week doesn’t mean it’s not working. Constantly changing your diet and trying this and that will only make it take longer. Plus it will make it hard for you to know what IS working!

On the same note, being super strict throughout the week and then “cheating” on the weekend might be part of the problem too. Consistency is key, so it’s best to find a healthy, balanced diet that you can sustain!

The process is slow and definitely takes patience. But it’s worth it!

Everyone’s abs look different! 

Guess what? Some people just don’t have the muscle structure for a 6-pack. For some people, only a few of the abdominal muscles will show definition. On the same note, we all store fat a little differently. If you’re someone who holds onto fat in the abdominal area or you notice weight gain there first, it will probably be more difficult to see ab definition than it is for someone who stores more fat in their hips and thighs.

Don’t Forget to Celebrate STRENGTH!!

Having a strong core is a HUGE deal for soooo many more reasons than looking good in a swimsuit. So before you get too discouraged that the abs you’re training for aren’t as visible as you’d like, pay attention to how a strong core is improving your body – better posture, less back pain, better overall workouts, better balance, and more efficient day-to-day function.

It is definitely not the end all and be all, so don’t let what you see dictate your progress. Remember, the deepest abdominal muscle – the transversus – can’t be seen yet it’s sooooo crucial in developing core strength. Building a strong core should be the goal!

What questions do you have for me about all this?! Leave it in the comments below!!

The post 7 Reasons Why Your Abs Aren’t Showing – and Why That Shouldn’t Be The Goal, Anyway appeared first on Blogilates.

My Complete Gift Guide For Fitness and Food Lovers

IT’S TIME FOR HOLIDAY SHOPPING!

I loooove this time of year! I mean, nothing makes me more excited than the holidays, cooking, and spending some quality time with the fam. But to be honest, I’m also equally excited to start shopping for gifts after the tough year 2020 has been. Watching my family and friends open their thoughtfully chosen presents brings me soooooo much joy – I just love seeing them so happy and surprised! That saying, it’s better to give than receive, it is so true.

Anyway, I feel like every year, I always run into an issue of how to choose the best gifts. We all have those people in our lives that seem to have everything, or don’t really ask for much. So, we gotta get little creative for them!

If you have a fitness lover in your life and you’re not sure what they want, then this gift guide is for you. These are all things that I actually use and love, so you know it’s coming from a credible place! Plus, you might get some ideas for yourself too ;)

1. Nike Air Zoom SuperReps

These are THE BEST for HIIT workouts and lifting. They give the best support! I seriously love them and might even own every color… My fave part is that I love the look of the heel! It kinda feels like high heels for fitness girls (in a good way) and elongates my leg. People are alwaaaays asking about these, so that’s why they’re #1 on my list this year!

2. Asics Running Shoes

I looooove my Nikes for HIIT, training, and lifestyle but for running, I do ASICS. They support my foot really well and it doesn’t make my Achilles tendon feel achy after a run. It’s also super durable!

3. 2021 Fit Planner

We juuuust released these hot cakes a few weeks ago and they are going FAST! If you don’t know about my Fit Planners, then you need to know. This planner integrates your personal life and your fitness life into one place and helps keep all of your visions on track. It helps you look at the year from all angles – monthly, weekly, and daily, complete with challenges, recipes, and sooooo much more.

4. Vegan Suede Yoga Mats

These are legit my favorite yoga mats in the WORLD. I’ve tried a looooot of mats and this is the only one I use. It gets grippier as your hands get sweatier.  I love designing these for POPFLEX and there’s a reason we keep on making more! They sell out so so so so fast. The colors and designs are vibrant, gorgeous, and they never fade. This is perfect for the yogi or home fitness addict in your life!

5. Nike Running Belt

I don’t know why, but I ran without a running belt for way too long. I got back into running this year and kept thinking I’d probably get bored of running… but here I am, still hitting the pavement every single morning (I’m just as surprised as you are). I was tired of holding my phone and my sister finally got me this running belt to match her! AND WOW. I know it probably sounds obvious, but this was a game-changer.

If you have a runner in your life, or someone who never knows what to do with their phone or keys when they run, this will legit make running a little less painful. It’s small and compact so it doesn’t look like a traditional fanny pack. I love the mesh material and that it’s both fashionable and functional.

6. Microsoft Surface Headphones

This is a pricier gift, but quality headphones are a MUST. And I’m not just talking sound quality. They have to be comfortable too! I like these ones specifically because the ear part is so soft like luxury pillow cushions. It stays on my head, unlike the earphones that go in your ear and the sound quality is amazing. I use them for running and for work! It’s good for the forgetful person in your life because the battery life is really long. My faves are the white ones!

7. InstantPot

If there’s one appliance every fitness junkie needs, it’s an Instant Pot. This thing does everything! It’s a slow cooker, pressure cooker, and can even turn into an Air Fryer with the lid attachment! This kitchen tool makes meal prep a piece of cake. Some of my favorite things to make in the InstantPot are soups and stews! It seriously is a one-pot wonder and if you haven’t gotten one yet, this year is THE YEAR!

8. Ello Food Containers

Meal prep requires a lot of organization. Some quality food containers makes everything soo much easier, eco-friendly, and pretty :) Gift this super cute set! Some other good options are these from Glasslock, or these divided containers from Prep Naturals.

9. 90 Day Journal

If you have someone in your life who keeps talking about change, but seems hesitant to fully commit to their dreams, the 90 Day Journal is the PERFECT gift for them. When I went on my 90 Day Journey last year, I kept a journal just like this and it changed my life.

Pair this with The 90 Day Meal Plans and this will be the gift that lasts forever! The 90 Day Meal Plan features over 70 recipes for meals that I actually ate on my own journey. The meals are simple but super yummy, and there’s a plan for omnivores, pescatarians, vegetarians, and vegans.

10. Dry Shampoo and Dry Conditioner from Waterless

Ooooh okay, I’m gonna be honest. I didn’t use dry shampoo and conditioner until super recently, but now I am obsessed. It’s perfect when you’re on the go but need to still keep your hair looking fresh! This one from Waterless smells nice and when paired together, it’s just a winning combo.

12. DASH Air Fryer

Okay, I am obsessed with my air fryer. I make EVERYTHING in it. This one is soooooo cute and there’s nothing that makes cooking more inspirational than dreamy kitchenware. And I know everyone talks about it, but it’s true. This air fryer legitimately makes food crispy and tasty without all the frying!

13. Apple Watch

I loveeee my Apple watch! It’s great for tracking workouts, syncing to my phone, and keeping me on top of things as I go about my day. This blush color is also soooo super dreamy.

14. High Ponytail Caps

I have always dreamed of a cap where I could keep a high ponytail!!! When I didn’t see one on the market, I decided to make one. And you guys, this has CHANGED THE GAME. High ponytails, messy buns, you name it – you can wear it all with this cap!!

Okay, that was super hard to slim down my list, but those are my top faves!!! What are yours? What fitness things can you not live without? What do you secretly wish to get this year?! Let me know in the comments!

The post My Complete Gift Guide For Fitness and Food Lovers appeared first on Blogilates.