Cassey Ho's Blog, page 65

The Easiest and Healthiest Raspberry-Banana-Date Smoothie Bowl

Hey guys!

Okay, I’ve gotta be honest. Sometimes I like eating things when they are ugly delicious and other times, I get a lot of joy when I can make my dishes look like they are from a 5-star restaurant. It just depends on my mood :)

I am SOOOO excited to share this easy and healthy raspberry-banana-date smoothie bowl with you today because…

It only has 4 ingredients (3 of them are in the title)
The only real step to making it is blending it all up
You can top it off with whatever you have laying around
The options to making it look like it’s from the expensive cafe down the street are ENDLESS

Plus! This dreamy pink color?!! It’s all-natural! It comes from the frozen raspberries and it seriously is the most gorgeous hue of pink I’ve ever eaten! If you want more healthy, easy, and dreamy recipes just like this, make sure you check out my 90 Day Journey Meal Plans!

Healthy Raspberry Banana Date Smoothie Bowl 

INGREDIENTS

4 large pitted Medjool dates

2 frozen bananas (sliced)

1 cup frozen raspberries

1/2 cup almond milk

DIRECTIONS

1. Blend all of the above ingredients together

2. Top with fruit of your choice (I chose frozen cranberries, strawberries, and blueberries)

Okay, are you ready to try this?!!! You are gonna loveeeeeee it!

If you make this recipe, tag me on Instagram or let me know in the comments! What kind of toppings did you top it off with?!

The post The Easiest and Healthiest Raspberry-Banana-Date Smoothie Bowl  appeared first on Blogilates.

Feeling Tired? 7 Unexpected Causes of Fatigue

Hey Guys!

Have you ever felt like all of a sudden you’re just tired ALL THE TIME? Like no matter what you do, all you can think about is laying down for a quick nap? Or you dream about going to bed early all day, even if you’re technically getting “enough” sleep?!

I get like this sometimes, which is really weird because I’m usually full of energy. So when I’m dragging, I’m like ok WHAT is going on?!! When I feel like this, I also want to just skip my workout and snack all day. And then I just feel worse.

Turns out a lot more than sleep goes into our energy level. There are some things that could be zapping your energy that you wouldn’t even think about!

Check these out – if you’ve been feeling drained lately, maybe they can help you figure out why!

You’re not getting QUALITY sleep

So you’re sleeping at least 7 hours per night, but are you doing that consistently? And are you sleeping WELL?!

Here are some things you can do to make sure you’re getting solid, quality sleep:

No screen time 30 min before bed
Make sure the room is dark
Set up a comfortable temperature
Avoid caffeine in the afternoon
Try relaxation techniques before bed (meditation, journaling, yoga, etc.)







Changing your diet might help if you’re feeling tired

Food = fuel, so it kinda makes sense that eating well is a big deal for your energy levels!

First of all, try not to skip meals! When you go too long between meals, your blood sugar can drop, and that’s gonna make you feel pretty sluggish. On the other hand, there are some foods that cause your blood sugar to rise more quickly. Eating these “high glycemic foods,” like sweets, could make your blood sugar crash later, bringing your energy down with it.

If you recently started a new diet or cut out certain foods, that could be the issue too. Make sure you’re eating ENOUGH. If you cut back too much, your body will compensate with less energy.

Vitamins and minerals are a big deal for your body’s energy production system. Set your cells up for success with plenty of nutrient-dense foods and a balanced diet with carbs, protein and healthy fats.

You’re on your period

Heyyyyy hormones!

If you’re about to start your period, you can blame a hormone shift for your fatigue. From ovulation to the start of your period, progesterone is high. That makes you feel tired. Serotonin crashes around this time too, which also contributes to the problem.

Don’t worry though, those hormones will bounce back to normal soon and you’ll feel more like yourself!

HYDRATE

How much water have you had today?

Not coffee, tea, diet soda, etc. ACTUAL WATER.

The easiest way to tell if you’re hydrated is by checking the color of your pee. Gross I know, but important! It should be almost clear, with a slight yellow tint. If it’s darker, you need more water. The best way to make sure I’m drinking enough is to keep a water bottle on me at all times. Then I try to just be mindful about how often I’ve filled it up throughout the day.

If you’re tired and you’re a coffee/tea/soda drinker, then more caffeine is going to sound VERY tempting. Try not to give in, at least until you’ve chugged some H2O! Too much caffeine can actually contribute to fatigue too.

You need to get moving

A lazy day might actually make you feel MORE tired. And exercise can actually BOOST your energy. Sounds backwards, but it’s true!

If you find yourself craving a nap, think about how much you’ve moved that day. Have you been sitting at a desk or bingeing Netflix? If yes, then get up and go for a quick walk around the block or a lap around your office. Walk your dog. Do 30 jumping jacks. Vacuum your living room. Anything to get up and move for a minute! This is usually what helps me when I’m feeling tired :)

Check your mental health

Your mental health affects your energy levels. If you’ve been stressed, you might feel physically tired AND mentally tired.

Brain drain is real. I’ve been there.

Sometimes you just need to give yourself a break and step away from whatever is stressing you out. Get outside and get some fresh air, try a meditation app, or even take a little vacay.

Chronic fatigue is a sign of more serious mental health issues like depression and anxiety too. If you notice you’re not feeling like yourself on top of being super tired, reach out to a professional!

You might need to ask your doctor

If all else fails, ask your doctor.

There are A TON of deeper issues going on if you’re feeling tired. Things like:

Vitamin deficiencies
Thyroid issues
Sleep disorders
UTI
Certain medications

And other conditions need to be diagnosed and treated so you can feel better! So if you’ve tried everything with no relief, definitely check in with a professional!

Let me know how you’ve been feeling lately in the comments below!

The post Feeling Tired? 7 Unexpected Causes of Fatigue appeared first on Blogilates.

The Blogilates November 2020 Workout Calendar!

Hey guys!

WE’VE MADE IT TO THE UNOFFICIAL START OF THE HOLIDAYS! I know that sounds crazy, but every time November hits, I just see Thanksgiving, Black Friday, the holidays, and NYE flash right before me. I like to hold on to these special moments because it reminds me to slow down just a bit and spend time with family.

If you are thinking ahead to the new year already, well it’s kinda good timing. I juuuuuust released our annual 2021 Fit Planners! These sell out super fast so make sure you grab yours now. The sooner you get them, the sooner you can start goal planning and vision boarding 2021, so really, it’s never too early!

Anyway, I’m getting ahead of myself. We still have 2 more months to crush!

Download JPEG

How to Use the November Workout Calendar

Check the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!!

OR you can download the BODY by Blogilates app, where you can snag the monthly calendar and all of the videos in one place :)

Here’s an overview of each day of the October Workout Calendar. You know how this works! Each day = different muscle group!

SUNDAY: Abs & Obliques

MONDAY: Total Body

TUESDAY: Butt

WEDNESDAY: Cardio

THURSDAY: Upper Body

FRIDAY: Stretch & Recovery

SATURDAY: Legs & Thighs

Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise. And YES there’s 3 new videos this month! Woohoo!!

REMEMBER! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place…to make life a little easier :)

If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.

What are you most excited for this month?! Tell me in the comments :)

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The post The Blogilates November 2020 Workout Calendar! appeared first on Blogilates.

Dear Cassey: If I don’t work out, I feel panicked and stressed.

Dear Cassey,

I started working out a couple of months ago and I absolutely love it and enjoy it however I’m starting to feel pressure to work out every day. There’s a constant voice in my head telling me that if I don’t work out, I’ll gain back all the weight I’ve lost and all my hard work would have been for nothing. As restrictions are loosening I’m getting busier and busier and finding it harder to find time to work out, but if I don’t work out I start feeling stressed and panicked. Please give me some advice on how to control my fear.

Thank you,

Feeling The Pressure

Dear Feeling the Pressure,

There is such a fine line between committing to a healthy habit like working out and letting that habit rule your life. It’s easy to cross, and I’ve been there! I used to have days where I would literally sit in the gym parking lot just dreading my workout, but knowing I would feel so guilty if I didn’t go in. The workouts that brought me joy had turned into more of a punishment. Sound familiar?

The good news is, you can turn it back around!

I think when we get really serious about something like working out, it can be really easy to feel pressured to work out every day. Especially if you’re starting to see results, you can feel guilty for not adhering to a schedule.

At the same time, our world turned completely upside down this year. We’ve held on to any kind of routine and outlet that we can. For you, that might have turned into working out. And like you said, as things are loosening up, we’re having to let go of our “new” routines that have been keeping us afloat all year.

So, just like adjusting earlier this year was probably a little uncomfortable, we have to adjust again.

That means giving yourself permission to REST.

Not only are you getting busier with other things, but your body needs time to recoup from workouts. Instead of feeling pressured to workout every day, build some rest days into your plan. Because they should be part of the plan anyway! Your body can’t fully recover and your muscles can’t repair and grow without rest. You won’t see progress without rest.

I know it’s easier said than done. If I have days when I’m not moving in some way, I kind of go crazy. It makes me feel pressured to work out sometimes too, but I’ve learned to use my energy for other things! Rest days can also be productive if you feel up to it! Try something like walking, yoga, cleaning your house, etc. that will still get your blood pumping a little without the intensity of a workout. But if your body is asking for total rest, give it some rest. I promise it will not reverse your hard work or slow any momentum you have going.

I guess I’m just saying it’s all in your mindset. Work on changing your self-talk and move away from the guilty thoughts about missing a workout. Instead, recognize that you’re doing good things for your body by resting. Or, you’re doing good things for your mental health by being productive in other ways that you haven’t been able to tackle most of this year!

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: If I don’t work out, I feel panicked and stressed. appeared first on Blogilates.

The 2021 Fit Planner is HERE!

Hey guys!

IT’S HEREEEEEEE!!!!! THE 2021 FIT PLANNERS HAVE ARRIVED!!!!

Every year, after we release a Fit Planner, we spend the entire next year crafting the next one because it is seriously one of my favorite things to create for you! I’ve been doing this since 2014 and each year, I listen to your feedback, thoughts, and requests. I want this to be YOUR planner, YOUR year, and YOUR journey!

Sooo…. I took everything you said into consideration and this is now my favorite year of all our planners!

This planner integrates your personal life and your fitness life into one place and helps keep all of your visions on track. You know me, I loveeeee to write things down and journal, so I personally use this Fit Planner every single year. It’s the one thing I cannot live without.

And before I go into more detail, I know that 2020 was hard. It was unexpected and it turned us all on our heads. But remember, every day, every moment, and every year, is another chance to keep moving towards your dreams. Nothing happens overnight. It’s a culmination of hard work and dedication. Your yearly Fit Planner helps you capture every one of those moments – the good and the tough. It will be there with you every step of the way.

Are you ready for 2021?!

Pre-order yours now right here! They ship out November 16th!

The 2021 Fit Planners 

Okay. It’s not one, but TWO FIT PLANNERS!!! AHHHHHH!! This is our first time ever releasing 2 different covers!!

One of the biggest requests was to have more cover choices for more personality types, so here it is! I am sooooo obssessed with both covers… I actually can’t choose my fave. Choose from our Floral or Citrus cover to match your 2021 vibe! No matter which one you choose, I really don’t think you can go wrong.

These Fit Planners sell out SUPER FAST, you guys. I’m not just saying that. Every single year we sell out and when it’s gone, it’s gone! So make sure you pre-order yours now!

What do you need to know about the 2021 Fit Planners?

There is a journaling section with thoughtful questions to help you effectively envision the new year and set smart goals
GORGEOUS artwork every month to keep you inspired!
Glossy hardcover, gold spiral-bound, and sparkly gold band match and keep things together
Every month also includes a habit tracker, goal setting, and measurements if you’re going on a specific fitness journey
You get an overarching monthly view, a weekly spread for quick schedule glances, and more detailed daily pages for your to-do lists
Every month has brand new fun recipes to try
Every week has a mini-challenge to help keep you focused, plus space to track appointments, events, workouts, and grocery lists
Every day has a section to track mood, sleep, water, meals, and of course, a to-do list
Plus, matching stickers to make those important events really stand out!

Ahhh and SO MUCH MORE. I seriously cannot live without mine!

2021 Wall Calendars 

BECAUSE MATCHING MATTERS.

I feel like my life is already organized by just looking at this. A matching wall calendar for every planner. You’re seriously gonna be soooo ON POINT next year!

Can’t forget the stickers

THE STICKERS! AHHH the stickers!

Growing up, I loved stickers so much but I never used them because I wanted them to live forever. Was that just me?! I am positive that bag is still somewhere at my parent’s house.

BUT, I don’t want you to be me when I was a kid. I want you to USE these stickers! Put them all over your planner, stick ’em on important dates, and let them inspire you! I made sure to include 4 sheets of stickers so that you could use them to your heart’s desire. That’s 360 stickers!!

Make sure to go grab your pre-order now! I cannot wait to hear what you think of the new planners and most importantly, I can’t wait to see what amazing things you plan for yourself next year.

Who’s ready for 2021?!!

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It Wasn’t The Scale. It Was Me.

I feel like this is going to be a controversial topic.

Warning: This article contains talk of scales, numbers, and may be triggering for those currently struggling with body dysmorphia and other related body image disorders.

We need to talk about scales. For a really long time, I was so scared of this thing because it actually had the power to ruin my entire day. All I had to do was step on it, and if the number was higher than I wanted, I’d be curled up in fetal position crying. I wouldn’t want to do anything for the rest of the day because in my head, it was pointless. It got to a point where the scale was controlling my happiness. So I did what every body-loving article and influencer on the internet told me to do – THROW IT OUT.

So, was it the right thing to do?

I am not here to argue if scales or good or bad. They are neither good nor bad. It just depends on how you choose to look at it. And the truth is, the way I view the scale and my relationship with the scale has evolved over the years. It’s been both negative AND positive. And that’s something people never talk about because I feel like it’s either you either hate the scale…or you’re a guy.

So let’s go back to the beginning to understand how my relationship with the scale went from being non-existent to obsessive to terrified to empowering. My goal with this video is to teach you how to stop fearing the scale because you simply cannot let this piece of metal and glass control you. I am going to show you how I freed myself from the scale’s power, and put that power back in MY hands.

I believe that there are 4 stages of relationships that one can have with a scale.

#1. The nonexistent relationship where you literally don’t care what you weigh because your weight does not impact your life whatsoever.

#2. The abusive relationship where the number on the scale affects your happiness, controls your mood, and has power over your self-worth. For a lot of girls, a light number means you’re going to have a good day and a heavier number means you’re going to have a bad day.

#3. The break up where you realize how messed up the scale makes you feel so you throw it out and ban yourself from ever stepping it again! This is a healing phase to re-learn that your self worth is not related to your weight.

Most people in the body positive community will tell you that that is pure freedom. That THAT is winning. But there’s actually one more stage. The final stage is hard to reach, but it’s possible and it’s even more freeing and more empowering than stage #3. I’ll get to stage #4 in a little bit. 

For now, I want to define each stage a little more…purely from my perspective as a female who has struggled with her weight and her body image.

1. The non-existent relationship

In my experience, this only really existed from zero to eight years old.

One of the first times I realized that weight was even a thing was when I was 8. I was at a family party at one of my auntie’s houses so excited to be eating amazing Vietnamese foods that only came out for special occasions like people’s birthdays or weddings. I had just taken my first sweet and savory bite of bánh ướt when one of the other kids walked up to my table and started staring at me. She pointed her finger at me and asked “Why are you so fat?” 

When those words came out of her mouth, my body froze. The food in my mouth suddenly lost all its flavor. I remember my face getting hot and my eyes welling up. I didn’t know how to respond so I just ran to the bathroom. I locked the door, spit out my half-chewed food, and started crying and crying and crying. It was from that day forward that my weight suddenly had meaning. And it wasn’t a good one.

2. The abusive relationship

This stage lasted for me from about 9 years old to my late twenties. Basically, 20 years.

In the abusive relationship stage, I did a lot of bad things. Things that are super uncharacteristic of who I am today and I am super ashamed to share what I am about to share.

I played around with really unhealthy things to try to lose weight. As a teenager, I used to use diet teas, diet pills, fat blockers, fat burners, and laxatives. I was so OBSESSED with getting skinnier and I literally didn’t care how I was going to do it. Plus I didn’t know anything about anything. Honestly, if I were me then, right now, I’d probably fall into the traps of skinny teas and waist trainers. I was naive, desperate, and I just wanted to lose weight so bad so I could fit in. Maybe have more friends. Maybe have boys like me.

I remember specifically this one time in the Fall of Freshman year of college, when I went to Rite Aid to look for diet pills. After spending about 30 minutes going up and down the supplements aisle, I ended up choosing this pack of green tea fat burning pills because it was only $8.99. I secretly carried that brown paper bag back to my dorm thinking I had the solution. I was so excited to take one. I remember it smelling so strongly herbal that I wanted to throw up, but I didn’t care, I was going to suck it up and TAKE IT because THIS was going to make me skinny.

After swallowing 1 pill, like the back of the box said, I proceeded to read my bio textbook on mitochondria or whatever you learn in Bio 101. Then, 5 minutes in, I started to feel my heart thump. Then it thumped faster and faster!!! My face started to get hot and my head started to feel really weird. It felt like I was running without having gone on a run. I was so scared I was going to have a heart attack because my heart kept beating faster and faster and faster! I went to go lie down thinking that in that moment, I actually might die.

Then after college, I did my first and only bikini competition where I was trained by a bodybuilding coach to weigh in every day. If I was heavier, he’d tell me to stop eating so many carbs (this included iceberg lettuce), and then he’d proceed to make me do more cardio. I didn’t question his techniques or advice because he had won a ton of trophies in the bodybuilding world, so I just went into student mode and just listened to my teacher.

Losing weight throughout my 8-week bikini competition journey made me feel like I was achieving something I had never been able to do. It felt so good and so addicting to feel “successful”. Was I happy though? No. If you ask Sam who I became around that time, it was a really mean, really cranky, vanity driven version of Cassey.

After the competition when I decided to go back to “normal-healthy” living, not bikini competitor living (which is not healthy or sustainable for the long term by the way) – my body was so deprived that it soaked up every calorie I was eating. I started to gain weight and I couldn’t control it. My body was so messed up. Every time I stepped on the scale, it made no sense. Sometimes salads would make me gain and pizza would make me lose. Working out didn’t even seem to matter. I had totally damaged my metabolism. I was so scared to step on the scale because anytime I’d see the number jump, I’d cry and let the rest of my day go to waste.

3. The break up

There comes a time when any girl with body image issues should probably just get rid of their scale. When I made the decision to live a scale-free life at the end of my 20s until I was 32, it was freeing. Initially.

It was the phase of my life where I was gaining weight on YouTube and everyone saw. People commented on my body all the time, saying that my workouts must not work because I was getting fat. There was hate from a community of YouTubers who made videos about my body, shaming me for the way I looked and the way I ate. It was during this time period that I had to toughen up and learn how to love my body regardless of how I looked or how much I weighed. I think a lot of you guys probably found my workouts around this time because of my viral video “The Perfect Body” where I visually photoshop myself on camera to look like how people want me to look. Bigger boobs, bigger butt, thinner waist, thigh gappier thighs.

It was from that moment that Blogilates became synonymous with body positivity and it was a good thing for me. I was still healing from years of hating my body, and hearing that other women were feeling the same things I was feeling was so encouraging and so empowering.

Body positivity helped free me from food jail. I was no longer scared of eating foods I used to label as bad. So Sam and I kind of went crazy. We ordered dessert after every meal, we ate late, we went out a lot, and we really had a great time trying out so many new restaurants. It was awesome to have this break from eating healthy because it actually ended up recalibrating my metabolism in a way.

However, when your job is to make fitness videos and you actually need the RIGHT fuel to get through a workout, you just can’t eat like that. I remember being on set for a HIIT video and asking to take a break between filming because I could barely breathe. It was so embarrassing because ALL of my videos are filmed in real-time, no breaks – ever. After that shoot, I realized that real food freedom doesn’t mean eat whatever you want all the time. Food is supposed to help you not hurt you, and my “food freedom” was getting to a point where I couldn’t even do my job right.

So as you can see, there is a stage after stage 3. It doesn’t apply to everyone, because some people’s stage 3 is the type of freedom they need.

But not for me.

Eating “whatever I wanted” did not result in true happiness and freedom because it was hindering my strength and my endurance. It was affecting my body and my business and I was not feeling my best.

That’s why stage 3 for me, was just a temporary healing phase.

3. Empowered relationship with the scale

The empowered relationship is where you are unafraid to step on the scale because you realize it actually doesn’t hold any power over you. A higher number or a lower number on the scale does not affect your mood because you know that your weight is simply a data point and that a scale is simply a tool that could help you reach your goals.

August 2019 was the beginning of stage 4 for me.

You already know that this is when I embarked on my 90-day journey and actually weighed myself every single day. The first day I stepped on the scale, I had to keep repeating to myself that this was just a number. It was still shocking to see how that number after YEARS of not stepping on the scale, but it also felt like I was getting to know myself again. Like I was unafraid to know this extra information about me.

The more I stepped on the scale, the less it scared me. Because I had goals to reach and I needed as many tools to help me as I could! I wanted to get in the best shape of my life mentally and physically and that involved weighing myself, which is fine when you ARE intentionally trying to lose weight, which for the record is NOT a bad thing if you’re going into it with a healthy purpose.

On the contrary, if you’re not in the right headspace when you’re going on a weight loss journey, this is incredibly dangerous for your mental health and I do not want you to go near a scale. Stay in stage 3!

If you still feel like higher numbers make you sad and lower numbers make you happy, I highly suggest that you work on healing yourself first before you do anything related to weight loss. You will be at risk of falling back into stage 2 – the abusive relationship.

If you still want to go on a journey – go on one! But make it about lifting heavier, holding longer planks, running faster, or finishing one of my 7-day or 30-day challenges! You have plenty to choose from on my blog. What you need are some non-numerical achievements to give you a sense of what un-weight related success feels like.

Remember, I didn’t get to stage 4 without being in stage 3 for like five to six years. I took 5-6 years to heal my body image issues and re-calibrate my metabolism. I’ve now been in 4 of my relationship with the scale, the empowered stage, and I feel good. Who knows what stages are still left to be uncovered but if i discover any more, I will share them with you.

I’d love to know which stage you’re currently in with the scale! Please leave a comment below and let’s have a really open discussion about it where you are and where you wanna be. I’ll see you in there.

The post It Wasn’t The Scale. It Was Me. appeared first on Blogilates.

This Is What Happens to Your Body When You Don’t Drink Enough Water

Hey guys!

If you know me, you know I am OBSESSED with water. I literally carry around my 64oz POPFLEX bottle with me everywhere I go and I am constantly drinking water! My trick to staying extra hydrated is adding a little hint of flavor with some fruits.

Anyway, the only struggle for me is on the days where I’m super busy with filming or other work stuff, I sometimes don’t get enough water. During my 90 Day Journey, I discovered that I feel A LOT better on the days I’m well-hydrated. But I never really knew why! So I did a little research to see if water was really making such a big difference in how I feel and I learned SO MUCH.

You guys, the science behind this is soooo fascinating.

Shall we discuss?!

How much water do you need? 

Okay… so how much water do we actually need?

The easiest rule of thumb is to drink 8, 8-ounce glasses of water per day. Obviously, some people will need more and some will need less. Exercising, living at high altitudes or a hot environment where you’re more likely to sweat, being pregnant or breastfeeding, or being sick can all cause higher fluid needs. So while it’s good to have the “8×8” rule in mind, a lot of experts recommend sipping on water all day, and to keep drinking as long as you’re thirsty.

Getting enough water is important for:

Regulating your body temperature
Getting rid of waste
Lubricating your joints
Overall taking care of your tissues

If you’re not sure you’re drinking enough, your body can give you a couple of pretty good clues. Thirst is the obvious one. And the second is the color of your pee! Sounds gross but it’s an easy way to check! You want it to be a very pale, almost clear yellow. If it’s darker yellow… go drink!

What happens when you’re dehydrated? 

Your body is always losing water… through sweat, pee, etc. If you don’t drink enough to keep your fluid levels up, it’s pretty easy to become dehydrated. And that can cause some problems.

Fatigue – One of the first signs that makes me realize I haven’t had enough water is feeling sleepy!

Headache – If you don’t rehydrate on a hot day or after a hard workout, you’re asking for a headache. When I get a dehydration headache, I know it’s bad!

Moodiness – Tired and cranky? It might be time to hydrate.

Difficulty concentrating – I think the fatigue, moodiness and lack of focus all go hand-in-hand. Basically, if you’re feeling these things, grab some water!

Hunger and cravings – If you’re feeling snacky, your body might actually be asking for some water. Being dehydrated can cause cravings too – especially sweets!

Bloating – I IMMEDIATELY reach for water if I notice I’m bloated. It will help to get things “moving,” if you know what I mean ;)

Constipation – Water gets things moving in your intestines. Without enough, everything will slow down!

Dry skin – “Dehydrated” skin looks dull and can be flakey. Drink up if you want dewy, youthful skin.

Tricks to stay hydrated

If you don’t love drinking water, or you literally just forget to drink throughout the day (sounds weird but so easy to do when you’re busy!), you can try some things to set yourself up for hydration success! Here are some of my favorite ways to make sure I’m drinking enough water.

Get yourself a big water bottle – And keep it on you at all times.
Use fruit for flavor – If water is bleh, add some flavor! Sliced lemon, lime, berries, or cucumber for light, add a really refreshing taste.
Set “checkpoints” throughout your day – Break up your day with water breaks. Every time you eat, take a bathroom break, etc., drink a glass! You could even set alarms during the day to get yourself into the habit.
Make sure you have water with your meals – And “drinks” don’t count!
Use technology – Download an app or invest in a smart water bottle to track your water intake

Eating foods with high water content helps you stay hydrated too!

Yes! Food can help you hydrate! Some foods with high water content include cucumber, celery, zucchini, watermelon and grapefruit.

Things that contribute to dehydration

There are some things you could be eating and drinking that are actually sabotaging your efforts to stay hydrated! Things like…

Caffeine – Coffee, tea, soda and energy drinks won’t exactly quench your thirst. Try to drink some water before you go for the caffeine.

Salty Foods – Eating too much sodium can pull water from your cells, making you dehydrated.

Sugary Foods and Drinks – Excess sugar actually pulls more water from your tissues, leading to dehydration.

Alcohol – Alcohol is suuuuper dehydrating, which is one reason you get a hangover if you drink too much. If you want to have a few drinks, just try to drink water in between.

Final Thoughts

Water is a big part of your overall health. If you don’t drink enough, chances are you’re going to feel the effects. If you’re feeling tired, moody, have dry skin, or other signs of dehydration, make it a priority to drink more water throughout the day!

Do you have any good tips or tricks that help with drinking more water?! Tell me in the comments! 

The post This Is What Happens to Your Body When You Don’t Drink Enough Water appeared first on Blogilates.

A 28-Day Workout Calendar for Beginners!

Hey guys!

For those of you just peeking into the whole fitness thing, I know it can feel really exhausting. There are so many options out there – so many programs – so many trainers – so many gadgets! But which one is “the one” that’ll finally change you forever?! Well, that’s what we call your fitness journey :) What you start with today may not be what you stick with forever, but you’ve got to start somewhere. So, today I am going to share with you all the resources you need to get started!

I’ve planned out a simple 28-day program that will get you from where you are now to being the strongest, happiest version of yourself in just 4 weeks. All through finding the joy in fitness. The best part? My 28-Day Beginner’s Workout Calendar is FREE! You won’t need any equipment and you can do all of my workouts from the comfort of your own home.

Click to download

How To Get Started

Download the BODY by Blogilates app on iOS or Android! 

My app will help you stay on schedule with all of your workouts in this Beginner’s Calendar! All you have to do is download the app and choose your workout. The Beginner’s Calendar is totally free to follow along with!

Curious about why the app is my fave place to do challenges?!

Too Fat? Too Skinny? I am SO sick of this.

You know what’s been really frustrating me lately? The fact that I never get a break. Everyone’s always constantly judging my body like I don’t read the comments or something. First, they say I’m too fat. Now they say I’m too skinny. I seriously don’t know if my body is ever going to be good enough.

You guys, I’ve been on the internet since 2009 and honestly when I posted my first Pilates workout, I thought the meanest comment I was going to get was going to be about my form. Oh, how naive I was. 99% of the mean comments I got were about my weight, how fat I was, why I didn’t have abs and why my butt was flat. Let me also remind you that these comments came from other women, as my channel demographic is made up of an overwhelming majority of women. It’s easy to say that I should have ignored those comments from strangers because why should their opinion matter to me…but it did. I’m a really sensitive person who cares what people think about me – to a fault – so it really hurt me to hear these things. And honestly I let it shape the way I saw myself. 

Being made fun of for being the fattest kid in class made growing up really hard. 6th grade was the worst. I was already super nerdy, an overachiever, a teacher’s pet, my mom wouldn’t let me shave my hairy legs or arms (my hairs were like 3 inches long each, no joke), AND my last name was Ho. No matter how well I did in school or how many awards or scholarships I won, I never saw myself as worthy or successful if no one liked me. I struggled a lot socially. I was never popular. And somehow always had a hard time making friends in school. In fact, going to school gave me so much anxiety. Not the academic part but the “who could I sit next to on the bus?” part. 

So from a very early age, I linked people liking me to my weight and my weight to my success and my success to my happiness.

As you know, childhood scars have a way of sticking with you forever, especially if you never knew you were scarred to begin with. So when I started posting my Pilates videos on YouTube and I got my first fat comment, it brought me back to those middle school days where those popular girls would make fun of me in the locker room, and those boys would pretend they didn’t see me when the slow dance songs came on. That comment made me cry from my gut. The kind of cry where you can’t breathe, with your lips quivering. The kind where you can’t make a sound because you have nothing left to give. I felt like a worthless, ugly piece of trash that was too fat to do anything good. I hated my body for doing this to me. I hated that my body was the source of my unhappiness.

If you look at my videos and pictures since 2009, you can see that I was never actually what most Americans would call fat, but when you’re in the fitness space and you don’t have ab lines, you’re fat. That’s just the truth of the fitness industry. I don’t think it’s fair, but my body became a walking billboard for my programs. So no matter how good my workouts made you feel, the judgment was that my workouts didn’t work or that I was a bad instructor because my body wasn’t as lean or as toned as other fitness influencers.

Somehow, the media ended up labeling me as a body positive activist simply because I didn’t have ab lines and was teaching fitness so “bravely” on YouTube like it was an act of courage or something. It wasn’t something I set out to do. My focus was always to be a good instructor. Not a good Asian instructor. Not a good “fat” instructor. Not a good female instructor. Just a good instructor trying to spread the joy of fitness.

But you know what, even though it wasn’t my intention, I am proud to have helped in some way with the body positive revolution in the fitness space. The revolution helped me embrace my body too – because I needed healing from the years of built up hatred towards my own body.

It was during this time that I began to lose focus.

I began catering to my audience instead of leading them. People began to get upset when I posted workouts or healthy recipes because they said that I was contributing to diet culture and I was making them feel bad for not working out hard enough or not eating healthy enough. So, I got scared of upsetting my now very woke, very body positive audience. So I made my workouts looser, I stopped sharing what I actually ate, and I eventually became this boring vanilla cupcake that was terrified of doing anything because I was scared of upsetting people. I even stopped blogging because I felt like anytime I had even a hint of an opinion, someone was offended. I felt paralyzed.

As you can see right here – I’ve always put too much value on what people think of me. As a child, I made this flawed connection between my self-worth, my success, and my happiness…and this is how it played out: I became a slave to people’s opinions of me.

Well, as you guys know, it was August 2019 when I broke. I couldn’t take it anymore, so I went on a 90 Day Journey to do all the things no one wanted me to do. I was going to rediscover myself and get in the best shape of my life, mentally and physically. And yeah, that meant losing weight, talking about scales, talking about what I ate, and being really REAL with my fans.

I’m not going to repeat the hurtful things people said, but people were really, really cruel. All over the internet, I was reading some of the meanest things I’ve ever read about myself. I didn’t expect hate like that, but you know what – if there was ANYTHING I was going to lose on my 90 day journey, it was going to be all the people who didn’t love me for me.

Well after 90 days of being super authentic to myself, blogging every single day no matter how tired I was, working out for me and no one else, and eating how I wanted to eat regardless of what anyone said – I ended up achieving what I set out to do. I found who I was again, I rediscovered my purpose, I got in the best shape of my life, and I was overflowing with confidence. This confidence ended up leaking over into my business, my personal relationships, and overall gave me exactly what I was looking for – it gave me myself back. It was magic.

But wouldn’t you know…the haters came back to hate.

First I was too fat. Now I’m just too skinny. 

I am sick of having my body define who I am!

When I was “fat”, my workouts were so inspiring and so body positive.

Now that I am “skinny”, my workouts apparently cause women to have eating disorders and subscribe to diet culture.

Are you kidding me????

I am literally the same Cassey Ho with the same intention of being a good instructor trying to spread the joy of fitness. That has NEVER changed. But somehow the narrative around me changed because of the way my body – a vessel – just a physical vessel – has changed.

I am sick of people trying to villainize me for things because of the way I look. I can’t even share an honest “what I eat in a day” video without nutritionists shaking their heads at me. I remember sharing recipes and food tips when I was heavier and no one even batted an eye. It was inspiring when I was “fat” and now it’s irresponsible because I am “skinny”.

You know what’s irresponsible? Diagnosing someone you don’t even know with an eating disorder when they don’t have one. 

Do you know how damaging it is to finally heal from something only to be told you’re still damaged? I hear it so much sometimes I almost believe it!

You guys know that I’ve been VERY open about having orthorexia after my bikini competition, but it’s like people think that once you have an ED you’re forever damaged.

It took me years to mend my relationship with food but now I am here and I’ve finally found my peace. You need to understand that maybe my peace looks different than your peace because maybe my goals look different than your goals. You cannot compare 2 people that are incomparable. Your conclusions will be faulty and useless.

And you know what? Useless is exactly what those comments attacking my body are to me. They serve zero purpose in my life and bring no positivity to me, to my family, or to you guys.

I just had to get this off my chest because if you are reading this right now and you actually think I’m making content that is hurtful to you, then I really really really want you to unsubscribe. If you’re not viewing my content through a lens that can show you joy and good right in my videos, then I don’t want to be hurting you. Seriously. Sometimes relationships only last long enough for both people to get what they can out of it, and then that’s it. And that is ok. It’s the sad truth that I’ve come to realize as I’ve gotten older. 

That’s all you guys. Just know that I will always be here, teaching Pilates, telling you guys my latest Trader Joe’s find, gushing over my favorite desserts, and telling you what color I painted my nails, whenever you need me. Love you.

The post Too Fat? Too Skinny? I am SO sick of this. appeared first on Blogilates.

The Best Healthy Pumpkin Pancakes Ever

Hey guys!

Okay so you know I am super obsessed with pancakes, right?! Whether they are sweet or savory, I am all about these little tasty circles of heaven! Now that we’re into the full swing of fall, it is time to go full on with pumpkin!

I mean, look at how festive and yummy these pancakes look! Best of all they are gluten-free, dairy-free AND grain-free!

Fall Pumpkin Pancakes Recipe

INGREDIENTS

2 large eggs

4 TBSP canned organic pumpkin OR pure pumpkin puree

2 TBSP cashew butter

2 TBSP monk fruit sweetener

2 TBSP almond milk

2/3 C almond flour

2 TBSP coconut flour

1 tsp baking powder

1 tsp pumpkin pie spice

1/2 tsp ground cinnamon

Optional: 1 egg white (if you want extra fluffy pancakes)

Instructions

1. Mix everything together, except for the one egg white! Batter should be thick.

2. OPTIONAL: Whip the egg white until stiff peaks form. Gently old into the pancake batter

3. Heat your pan to medium-low heat.

4. Spray pan with coconut oil.

5. Dollop pancake batter on and flip when bubbles form on top and bottom is solid enough to flip.

6. Top with desired fruit!

Top with fall fruit and nuts…pecans, walnuts, figs, pears, apples, or whatever else you’re craving!

Ahhhhhhh I am so excited for you to try this!

If you make this recipe, tag me on Instagram or let me know in the comments! I wanna know what you think! What other fall or pumpkin recipes do you want me to make next?!

The post The Best Healthy Pumpkin Pancakes Ever appeared first on Blogilates.