Cassey Ho's Blog, page 66

Dear Cassey: How can I stop feeling insecure?

Dear Cassey,

How do you handle having bad insecurity days? I’ve been having some recently and I don’t know what to do to make myself feel better. I have friends who can eat whatever they want and stay really skinny but I have to work really hard for it. What helps you?

Sincerely, 

Sometimes Insecure 

Hey Sometimes Insecure,

I definitely have those days where I notice I’m feeling insecure… STILL. I think it’s safe to say that everyone does! So please know that you’re not alone. It’s way too easy to compare ourselves to others, whether that be our close friends, or people on the internet, or even people on TV. Comparison always leads to feelings of insecurity, even for people who seem to “have it all.”

So I guess that’s the best place to start! Comparison really is the thief of joy. We’re all different and we all have things we’re insecure about, just like we all have things we’re super confident and proud of! It’s all about perspective. You specifically mentioned your friends who can “eat what they want and stay skinny,” but I’d be willing to bet that they have insecurities about their own bodies too.

Start working to change your perspective to focus on the things you’re proud of. I get frustrated when people have the wrong perception of me or when people start to judge me for being “too skinny”, even though years ago they judged me for being “too fat”. So for years now, I’ve focused on NOT trying to be what everyone wants me to be (because it’s impossible), and instead being proud of being who I want to be. I’m mindful of my accomplishments, and I make goals for myself. Not others.

To start working on this, start focusing on what you love about yourself. Write it down if you have to. It’s awkward at first to “brag” about yourself, but it’s totally necessary to get away from picking yourself apart – which for some reason we have ALL been trained to do. Then, find a good way to document your goals (big and small), and track your progress often. You can journal, take pictures, whatever works.

You’ll still have days when you’re feeling insecure, but you can always go back to your journal to remind yourself of how amazing you are and how far you’ve come. It’s really liberating to get out of the mess of comparison and what we “should” be!

I hope this helps! If anyone else has tips for how Sometimes Insecure can lift herself up on tough days, leave them in the comments!

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: How can I stop feeling insecure? appeared first on Blogilates.

10 Sneaky Foods That Are Packed With Hidden Sugar

Hey guys!

When people make changes to improve their diet, the first change I hear people talk about cutting is SUGAR.

And most of the time, it doesn’t take long for people to realize that it’s much easier said than done. And before we get too far into this, I’m talking about added sugar. Not naturally occurring sugars in fruits and veggies! Gotta be clear about that.

So, why is it so hard to limit sugar? Well, it’s a lot deeper than just avoiding obvious goodies like ice cream and cookies. In fact, sugar hides in a lot of foods you don’t even think of as “sweet!”

Here are some common foods to look out for if you’re working on your sugar intake.

First, why is sugar added to so many foods? 

Brands add sugar to food for more than just flavor! They also add it for:

Texture – Yep, sugar helps with texture! Have you ever noticed that sugar-free ice cream just isn’t as creamy and smooth as “normal” ice cream? Sugar is a bulking agent that helps give ice cream the texture we all know and love. It’s also what gives baked goods the soft, tender mouthfeel that makes them melt in our mouths.

Foods with yeast also like sugar. If you’ve ever baked bread, you know that yeast needs “food” in order to come to life and release gas, which is what makes bread rise! Sugar is a preferred ingredient to help this process happen.

Color – It’s added to foods to help with color and browning.

To preserve foods – Sometimes it’s all about shelf life! That’s why things like jams and jellies are PACKED with sugar. It helps with the canning process and makes these foods shelf-stable. It binds water (usually more water = higher chance of spoilage) to limit bacterial growth.

To balance other flavors – Some flavors just taste too acidic or tangy on their own. Sugar is added to balance these flavors out, even if the food it’s added to isn’t meant to taste sweet.

1. Yogurt

The amount of sugar in yogurt varies A TON. Some have enough to literally be more like a dessert.

If the kind you buy is flavored, chances are it’s on the higher side. However, this is where actually looking at the label is important! Yogurt is dairy, so it’s going to have some naturally-occurring sugar. If it has fruit it in it, that will add some natural sugar too. What you want to look for is the amount of “added sugar.”

On the other hand, a lot of “sugar-free” yogurts exist too. Those just replace sugar with sugar substitutes – which is fine for most people, but could cause tummy troubles or might not taste as good for others.

If you’re trying to limit added sugar in your diet, your best bet is to buy unflavored, unsweetened yogurt and add your own fruit or sweeten with just a little honey.

2. Granola Bars

Products like granola bars can be realllllly tricky, because so many are marketed as healthy when they really have just as much sugar as a cookie. If you know what to look for, granola bars are an awesome and healthy convenient snack.

Look for bars with simple ingredients, and keep added sugar to a minimum. If you’re someone who likes to cook, homemade granola bars are AMAZING and you can control the amount of sugar that goes into them.

3. Dried Fruit

I had no idea for sooo long that a lot of brands add sugar to dried fruit! But it’s true!

Most of the time, they’ll have 2 ingredients: the fruit and sugar. Obviously there are plenty of brands that don’t add sugar too, but it’s good to be aware! Especially if you love to snack on dried fruit or add it to your salads.

4. Sauces and Salad Dressings

Some sauces are obviously filled with sugar. I mostly think of condiments like barbecue sauce and ketchup. And I used to think even those things were harmless because we only use a little, right? But it gets realllly interesting if you actually pay attention or measure how much you use just once! The sugar can really add up.

One sauce with hidden sugar that might surprise you is jarred pasta sauce! It’s often added to these sauces to balance out the acidity from tomatoes. However, there are some brands out there that offer “no sugar added” options!

Same thing for salad dressing! And you know what else surprised me? The ones touting to be “light” or “fat-free” sometimes just pack MORE SUGAR. So be aware, check the label, or make your own if sugar is something you’re keeping an eye on.

5. Instant Oatmeal

Oatmeal is another one that surprised me! Some of the “big brand” instant oatmeal packets have up to 12 grams of added sugar. And honestly, I don’t feel like one packet is a very big portion!

The packets are definitely convenient and still a great fiber-filled option if you need something easy, but I’m thinking making your own topped with fresh fruit (ahh and maybe nut butter!) would be more tasty, less sugary and more filling.

6. Beverages

I think we all know that things like soda, sweet tea, lemonade, etc are LOADED with sugar.

But what about some drinks that are marketed as “healthier” options? Some sports drinks and energy drinks may surprise you with just how much hidden sugar they contain. And if you’re a coffee shop lover? Chances are the sugar in your latte is a lot more than you might guess!

While we’re here, let’s talk about kombucha. Kombucha is fermented, which is one reason we love it! But fermentation requires some sugar. Some companies add more sugar (some add a ton or add juice) during production. It’s a little tricky because some of the sugar is metabolized during fermentation. But some is leftover, and a recent study found major discrepancies in how much sugar was listed on the label vs. how much was ACTUALLY in the kombucha. Interesting!

7. Bread

This is another one a lot of people don’t think of as a “sugary” food! Including me!

Some brands of sliced bread add sugar for a softer texture and that pretty, caramel coloring. The amount might not be as high as some other foods on this list, but it’s worth being aware if you’re looking for ways to cut back.

8. Smoothies

Have you ever been to a smoothie shop and noticed that they’re not using fresh fruit? Some shops use a syrupy fruit “mixture” instead, which usually means you’ll be sipping on more sugar than actual fruit. Some things to look for when you’re ordering a smoothie:

Are they using real fruit?
Are they adding any juice, honey, etc?
Are they adding anything like frozen yogurt to make it nice and thick? (YUM, but usually full of sugar).

Of course, if the nutrition info is available, you’re going to notice a lot of sugar either way. Most of this is natural sugar coming from the fruit! But if there’s a bunch of other added stuff, that smoothie probably isn’t any better than hitting up your local Dairy Queen.

I feel like I need to mention bottled smoothies that you find at the grocery store here. Those can be sooo misleading, promising X amount of fruits and veggies and sometimes extra protein. But if you check the label, you might find a lot more extra sugar is added.

9. Nut Butter

While you’re busy checking labels, go ahead and check your nut butter!

A lot of brands contain some added sugar, even though it might not be enough to be concerned about. That’s totally not the case for things like Nutella though!

10. Seasonings

Yep, your favorite BBQ rub, taco seasoning, or chili seasoning might have some hidden sugar. Of course the amount is going to be pretty small, but it’s still worth mentioning for anyone who decides to go sugar-free.

How to spot hidden sugar on the label

If you’re on the lookout for hidden sugar, then you need to know what to look for on the label. First, food labels now specify “added sugar,” which is super helpful. But how much is too much? Well, the American Heart Association recommends limiting added sugar to 25 grams for women and 36 grams per day for men.

Next, be aware that the ingredients list may use , such as: names that end in “ose,” molasses, corn syrup, cane juice, honey, syrup, fruit juice concentrates, and beet sugar.

So, did any of these foods surprise you?!! 

Obviously we don’t have to avoid all of them all the time. But if you feel like you could benefit from eating less sugar, it’s good to know where it may be hiding in your favorite foods!

The post 10 Sneaky Foods That Are Packed With Hidden Sugar appeared first on Blogilates.

Dear Cassey: What should I eat before and after I workout?

Hi Cassey,

I am doing your workouts and seeing amazing results! However, I have a few questions about eating before and after workouts.

When do you eat before a workout and what do you eat? I used to workout as soon as I woke up on an empty stomach with just water, b ut I’ve read that you need to take in something light.

If I eat before a morning workout, does that count as breakfast? Or can I have proper breakfast after? For example, t oday I gobbled down a half boiled egg and a banana. Is that okay?

Thank you! 

Working on the Details

Hey Working on the Details!

I’m so happy to hear that you’re seeing results! And you’re putting in the work to keep learning and improving!! WOOHOO!!!

The diet part of a fitness journey is definitely the most confusing part (in my opinion at least!) I used to have so many of the same questions: should I eat before a workout? How long before a workout?! And what’s the best thing to eat?!

It can get really stressful trying to plan and figure it all out. But reaching out for support like you are right now and doing lots of research is how I finally figured it out.

Here’s the best thing I learned though: for the most part, it’s all about what works best for YOU. Some people prefer to workout in a “fasted” state (in other words, early in the morning with no food before). Some people NEED to eat something before a workout. Honestly, it’s totally fine to workout before you eat as long as you feel good! If you’re feeling like you don’t have much energy during your workout, then having something beforehand might be helpful.

If I’m working out later in the day, I usually keep my pre-workout snacks small and simple so it’s light on my stomach but will still give me energy. Something like a smoothie or a banana with a little peanut butter if I’ll be working out within an hour. You could also grab something like nuts, a hard-boiled egg, slice of deli meat, or Greek yogurt.

And yep, you should definitely eat after your workout! Even if you had a snack before your workout. I always try to replenish 3 things after a workout (especially a hard one):

WATER
Carbs
Protein

Some examples are things like…

Eggs with a starchy veggie like sweet potato or fruit
Greek yogurt with fruit and nuts
Veggie omelet with fruit
Toast with peanut butter and banana
A high-protein smoothie

As for the snack you mentioned above, a boiled egg and banana is also great! I’d just go for more than half of an egg so you can make sure you’re getting plenty of protein :)

I try to eat as soon as I can, but I know sometimes that’s tough. If you’re not going to be able to eat a meal within the hour, at least try to have a snack! And hydrate hydrate hydrate!

I hope this is helpful! Planning your pre and post-workout food can make a really big difference in how you feel during your workout, and your results later on! Experimenting to find what is easiest for you and makes you feel the best is all part of the journey.

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: What should I eat before and after I workout? appeared first on Blogilates.

Introducing the Retro Rainbow Collection!

Hey guys!

Today is a biggggg day! 2 reasons!

#1. It’s my 2 year wedding anniversary!

#2. It’s the launch of my newest POPFLEX Collection, Retro Rainbow!

Somewhere over the retro rainbow is where I found the inspiration for this collection! I love colors so much. I can’t even choose my favorite because each color describes a different mood, a different feeling, a different season – and I need them all! To start off this post, I want to show you the mood boards that inspired the feelings for Retro Rainbow…

I love mint because it represents abundance, renewal, growth and it’s such a healing color! Plus it reminds me of pistachio ice cream and matcha milkshakes!

When I see peach, I feel joy and comfort. It’s friendship, gratitude, sincerity with just a touch of feminine energy.

Baby blue is so calming and tranquil! When I am at peace, I feel most confident.

Now that the mood has been set…I introduce you to my most colorful collection yet! Retro Rainbow!

AHH!!!! I love how the colors look together and I love how the silhouettes look so good on everybody! Before we get any further into this post, I want to give Jordan, Sasha, Ahlah, and Dzoanna a HUGE shoutout for modeling like pros for this collection! I’m having a major proud mama moment because these are your fellow POPsters who have never modeled before, but found the courage to apply for the opportunity, push past their fears, and you know what?? They totally KILLED IT.

Here I am wearing the Focus Half Zip-Top and the Tone Shorts! This top is perf for layering over a sports bra for chilly morning runs. The Tone Shorts fit similar to the Wander Shorts 2.0 with the hold band. I’m super into biker shorts right now – no more butt cheeks hanging, you know what I mean!!??

All the pieces are cut from the same StretchSilk fabric we used for the Terrain Collection, so it’s super sleek, stretchy and breathable.

Shop The Retro Rainbow Collection

Sasha. Girl. That face. That hair. That confidence! She wearing the Believe Bra and Believe 7/8 Leggings. Sasha’s energy truly lit up the room!

I love the Believe set because #1 – it reminds me of a matcha milkshake and #2 – that soft elastic band is the epitome of Retro Rainbow. LOVE.

Dzoanna’s firey red hair is just as playful as her soul! I loved getting to know her on shoot day. I found out that she had a huge transformation by using Blogilates videos. Do you want to see her before and after?!

Dzoanna is wearing the layering the Breezy Tie Tank over the Tone Bra and Tone 7/8 Legging in Peach. This top is perfect for layering over any bra. Plus isn’t the tie back feature so girly and sporty all in one? I’m all for anything adjustable!

It was amazing getting to know Jordan and learn more about her Native family history!

Sweet Jordan is wearing the Focus Half-Zip Top and the Tone Shorts in Baby Blue! I designed this top to have mesh cutouts at the shoulders for extra breathability. Plus love me some thumbholes and a sophisticated collar.

Okay this jump is perfection. She literally got this on her first try. I’ve done so many of these and it takes 50 til I get an “effortless” looking one!

Look how cool this open bra back is. Open teardrop shape to commemorate the tears that will run when I make you do 100 burpees in a row.

Jordan is wearing the Believe Bra in Mint.

Ahlah was shy, cute, and bubbly all in one! It was so cool to see her get more and more comfortable modeling as the day went on. I mean, how amazing does she look in the Believe set!? The elastic and high neck design keeps everything securely in place as you work out!

AH!!! This color. Reminds me of an orange creamsicle or a peach sherbert! Now I’m hungry.

I’ve been dying to design a square neck bra for a while and now finally we have one!!! I plan to keep this style around for a while because the fit is perfection! Oh and the low cut back is sooo sleek. Shows off all your sexy back muscles! Dzoanna is wearing the Tone Bra and Tone 7/8 Legging in Peach.

The Tone 7/8 Leggings are a similar fit to the Gulch 7/8 Legging. The hold band keeps everything in place, and the v-cut crossover waistband accentuates your natural hourglass shape!

So proud of these girls for KILLING IT at our Retro Rainbow shoot! It’s such an honor to be able to work with girls from our very own community because it makes the collection truly reflective of YOU. There’s so much more than a person modeling clothes. It’s like having old friends come over catching up and playing dress up. It’s so fun and I can’t wait to keep featuring more POPsters in future collections!

Shop The Retro Rainbow Collection

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It’s My 2-Year Wedding Anniversary!

Hey guys!

So tomorrow is my 2-year wedding anniversary and I CANNOT BELIEVE IT! I keep getting reminders from my phone of this day two years ago and I just get filled with soooo much excitement remembering how amazing the entire week was. People always told me that their wedding day was the best day of their life and I never believed them… but you guys. It is so true.

Marrying Sam, the love of my life, and having all of my closest family and friends there with us was literally THE. BEST. I wish I could do it all over again!!!

So how has marriage been?

I know it’s different for everyone, but here are my honest thoughts. I’m so lucky to spend all my days with Sam. As a couple, we’ve gotten stronger over the past 2 years. We’ve learned how to better complement each other’s strengths, and be forgiving of each other’s weaknesses – doing what we can to create more joy and experience deeper love in our relationship. Getting Sir George, buying our dream house, and getting married all in one year (2018) was a lot and I think we’re finally settling into it all!

With our businesses being so demanding, it has been hard to plan our next phase of life – but we’ve started at least talking about it! I’ll for sure update you guys on what will happen next – but for now, let’s revisit this wedding because I CANNOT and WILL NEVER get over it!!! I’m always thankful that Sam wasn’t opposed to me planning the ultimate dream wedding. I love you!!!

Now that my sister’s wedding is only 7 months away, I’m in a renewed phase of excitement. It’s been sooooo fun looking at dresses and talking about decorations again!

In honor of our anniversary, I felt like compiling a lookbook so you could get a feel for all of the memories! If you wanted inspo for your wedding, I hope this helps!

P.S. If you’re planning your wedding right now, I wanna hear all about it! Drop a comment below and tell me what it’s been like

Getting Ready

The morning of! It was sooooo hectic!!! I was supposed to practice my first dance with Sam for the last time that morning and somehow there was NO TIME.

The most luxurious bathroom I have ever gotten ready in. Definitely felt like a princess.

No bridesmaids! Just got ready with my mom, my sister (Maid of Honor), and Sam’s mom! SOMEHOW it took all morning, through lunch time, and right before the guests started arriving for us to finish hair, makeup, and dresses! I don’t understand how it took so long, yet felt so fast!

The men. They took maybe 20 min to get ready!!????

Putting on my Galia Lahav for the ceremony…the biggest dress I have EVER worn.

The Look

I loved my shoes! But now that I know what I know…NEVER wear rhinestone shoes with a tulle dress. IT WILL RIP THE TULLE when you walk.

My dresses.

I custom designed the mesh on the sides and the V down the center to make this gown uniquely mine.

UGH. I cannot get over this train!!! And will never!!!

And a veil as long as the train…at this point Sam had not seen this dress yet and my heart was pounding hard. Just 10 more minutes or so till the guests would be arriving.

Backtracking a bit. Here was the photoshoot we did with my second dress the day before the wedding! Also a Galia Lahav with custom off the shoulder sleeves.

Windmills!

I lovedddd this navy blue tuxedo on Sam.

See that big flower in the middle? It’s called a Protea. And I embodied everything “Enchanted Oasis” was supposed to be!

The Ceremony

I had so much fun planning our wedding. Besides getting married to Sam and spending the funnest night of our lives with our friends and family, seeing my wedding vision come together was THE BESTTTTTT.

Wanted a garden in the desert! So these florals lining the aisle was a MUST.

Side note: All of the flowers from the wedding were gifted to a local senior center the day after!

Sir George the ring bearer, coming down the aisle in Porsche style!

I didn’t expect to be so overwhelmed with emotion here, but my heart was racing and I was nearly in tears before I stepped down the aisle.

Married!!!

The Reception

Sweetheart chairs decorated with Enchanted Oasis florals in our custom built light tent.

Really wanted the napkins folded into hearts. Literally don’t think anyone remembers the napkins and it was SUCH an ordeal, but who cares…AT LEAST I REMEMBER!

The carousel. It was brought in horse by horse because the semi truck couldn’t fit through the side yard of the estate. ALSO such an ordeal, but I had the best wedding planner ever, and she made my vision come through – NO MATTER WHAT. It was MAGIC.

The energy that night was insane. Insanely full of love, positivity, and light. It really was the best night of our lives.

Indeed that is a hanging cake!

Our favorite flavor inside…blue velvet!!!

Happy 2 year Anniversary Sam. To many many more happy years together!!!

Wedding Dresses and Maid of Honor Dress:  G alia Lahav

Wedding Planner: Laurie Lund of The Events Department

Location: The Solomon Estate in Rancho Mirage, CA

Photography:  Kassia Phoy

Videography: 

Directed by: Brad Etter

Video Produced By: Ashla Soter

Director of Photography: Marco Bottiglieri

Additional Camera: Faisal Shah

Edited by: Brad Etter, Cassey Ho

Florals: Lovesome Blossom

Hair & Makeup:  Beauty Marked

Catering: Fusion Flair

Matcha Bar and mini desserts: Midori Matcha

Cake: Exquisite Desserts

Tent, Lighting, Chairs etc: BRIGHT Rentals

Carousel: Christiansen Amusements

The post It’s My 2-Year Wedding Anniversary! appeared first on Blogilates.

Easy Air Fryer Zucchini Fries

Hey guys!

I’ve got another healthy recipe for ya. And it’s seriously soooo good!

We’re making zucchini fries!

Zucchini is so versatile. You can cook and flavor it in so many ways, which makes it super easy to get your veggies in. These “fries” are flavorful and have just the perfect amount of crisp. And they’re so healthy!

Ready to make some?!

Here’s how to make zucchini fries in your air fryer

You only need a few ingredients:

1 Zucchini
Spray oil – olive, avocado, coconut, or whatever you like!
Seasoning – salt and pepper is delish, but I looooove Trader Joe’s Elote Seasoning on these

Annnd make your zucchini fries!

Slice your zucchini into long slices so they look like fries.
Give them a good spray with oil.
Season with salt and pepper, Elote Seasoning, etc. Your choice!
Throw those babies in the air fryer and set it for 400 degrees F for 20 -15 minutes.

A couple of tips for ya:

The thinner you slice your zucchini, the crispier your fries will be.
If you don’t have an air fryer, you can bake these in the oven! It may take a little longer to get them nice and crispy, and I’d flip them about halfway through.
You’ll want to eat these right away. They’ll lose their crisp if they sit for too long.

@blogilatesZUCCHINI FRIES. SO GOOD. YOU MUST TRY.

The Blogilates October 2020 Workout Calendar!

Hey guys!

HELLO FALL!!!

I love when the seasons change. It just gives me a sense of starting fresh that always comes at the PERFECT time. September was busy, busy, busy and I’m excited to round the corner to the last stretch of 2020. In September, we:

Released the 90 Day Journey Meal Plan (and restocked the journals!)

AND

Added SO MANY improvements to the BODY By Blogilates app

Basically, lots of amazing tools to make sure you have the BEST month in October! 

Speaking of app updates… Make sure you’re keeping your BODY By Blogilates app updated! We’ve made some big changes in the past few weeks, and they’re going to keep coming!  Make sure you click the “update” button in your app store to get these changes!

OKAY. Let’s get to the October Workout Calendar!!! 

Download JPEG

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 we’ll still have a new video every Monday! 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 in October?! Tell me in the comments :)

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4 Sweet Potato Toast Recipes You’ll Want to Make ASAP

Hey guys!

Sometimes when you’re trying to eat healthily, it can get suuuuupppeeerrrr boring eating the same things over and over again.

BUT the secret to making yummy meals is learning how to use the same foods in new ways! Whether you spice it up with different seasoning, change the way you cook it, or what you pair it with, you’ll soon learn that the options are endless.

I’m so excited to share with you my latest obsession – sweet potato toast! The coolest thing about this is that it’s super filling and easy to make! All you have to do is thinly slice up some sweet potato (be careful here, I recommend using a mandoline), toast it up and then top it off! The best part is you can go either savory or sweet! Here are 4 easy recipes you can start with – you can find the directions at the very bottom.

My favorite thing about these recipes is you can really feel it out! If you have extra ingredients on hand that you want to sprinkle on, go for it! If you love an extra creamy toast, then add another tablespoon of peanut butter :) I know I’ll be doing that!

If you want more delicious and nutritious meals just like this one, you can get them all in my 90 Day Journey Meal Plans!

Fried Egg Sweet Potato Toast

1 egg, fried

Salt & pepper to taste

Fresh thyme to taste

Avocado Sweet Potato Toast

1 avocado, thinly sliced

Sesame seeds for topping

Peanut Butter and Banana Sweet Potato Toast

2 Tablespoons of Peanut butter

1 small Banana, thinly sliced

Small handful of Walnuts, chopped

Blueberry Sweet Potato Toast

2 Tablespoons of Yogurt

1 Tablespoon of Raspberry Puree

3 oz. of Blueberries

Chia seed to top off

Directions

1. Thinly slice sweet potato slices. Mandoline recommended.

2. Spray sweet potato slices with cooking spray and toast in toaster for 2-3 minutes. Alternatively, toast in oven for 10 mins at 400 degrees F.

3. Meanwhile, cook or prep ingredients.

4. Once sweet potato is ready, layer on ingredients.

5. Eat and enjoy!

The post 4 Sweet Potato Toast Recipes You’ll Want to Make ASAP appeared first on Blogilates.

MORE Healthy Trader Joe’s Finds: My Honest Reviews

Hey guys!

Seems like you love Trader Joe’s reviews as much as I do! YAY!

You don’t have to twist my arm to keep shopping, trying new yummy food, and making fun review videos on TikTok! And I’m super excited because I heard that TJ’s recently released their FALL ITEMS! Ahh! Looks like I’ll be making another trip soon :)

I’ll keep adding my reviews here too so it’s easier for you to find and take note of what you need to buy on your next shopping trip!

@blogilatesI love having a dual reason to buy more food from Trader Joe’s

Dear Cassey: Why does my boyfriend lose weight so much faster than me?!

Hey Cassey,

I have taken to committing to my health both mentally and physically. I definitely feel guilty about one cheat meal or snack even though 90% of my diet is healthy. The problem is my partner can eat whatever he wants and he never seems to have a problem with weight. He puts on 5 pounds he loses 12, it’s so frustrating when I am fighting tooth and nail for the 1lb mark. And his diet won’t be as healthy as mine, and his mindset is, I can eat what I want when I want and burn it off later. What can I do so that I don’t resent him, and also so that I’m not so hard on myself?

Sincerely,

Resentful

Hey Resentful,

So funny story. Sam and I have actually been through this EXACT same thing. A few years back, we decided to do the Whole30 challenge together. It was basically just an elimination diet for 30 days, so we ate the same things and worked out together. We were literally doing the same thing. And at first, it was fun!

And then we started tracking our results, and it wasn’t so fun anymore.

He saw results pretty much immediately, while I was just over here looking the same. Sure, we both felt great! But that didn’t make it easier to see him getting those physical results that I wasn’t seeing. After the 30 days, Sam lost TEN pounds. I mayyyyybe lost a few. It made me feel like I was doing something wrong, or there was just something wrong with my body. Even though we were doing the same thing! It was so discouraging. I did some digging to find answers.

And guess what?

Men DO lose weight faster than women. It’s an actual scientific fact! Here are some reasons why:

They have more muscle mass, so they burn more calories at rest. Why do they have more muscle mass? Testosterone. They have about 10x more than women!
Women have estrogen, which makes it a little harder to lose weight. Why? This hormone literally reduces our ability to burn energy after eating.
Women have boobs, butts, and overall more body fat. About 6-11% more, to be exact. We need extra fat to bear children, so that’s just how our bodies were designed!
Women are more likely to emotionally eat. Annnnd I can totally relate. According to some research at Brookhaven National Laboratory, men are just more capable of “turning off” their cravings.

So take that right there and understand that you are not doing anything wrong. There is nothing wrong with your body, or my body or any woman’s body! It just doesn’t make sense to compare ourselves to men when it comes to weight loss.

But how long do men win the “weight loss race?” 

Well, there was a study published in the British Journal of Nutrition that put groups of men and women on popular diets like Atkins, Slimfast and Weight Watchers. The men actually lost 3x as much body fat and TWICE as much weight as women.

But here’s where it gets interesting.

Men were really losing weight at a faster rate for the first couple of months. However, at the 6 month mark, the results started to even out!

SO, stay consistent and know that men might have an edge in the beginning. But over time, you’ll get your results!

So now that you understand the science behind why men lose weight differently than women, maybe you won’t feel quite as resentful towards your partner.

At the end of the day, your journey is a separate personal experience. Even if you embark on that journey “together!” Comparing your results to his is just all around unfair, especially if it makes you feel bad. It’s much better to:

Be consistent
Find the joy in your journey
Root each other on!

You’ll feel less stressed, you’ll both have more fun, and you’ll get to your goals. Just give yourself time and HAVE FUN! 

I hope these tips help you!

If you have advice for Resentful, leave ’em in the comments!

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: Why does my boyfriend lose weight so much faster than me?! appeared first on Blogilates.