Cassey Ho's Blog, page 72
June 2, 2020
2020 is getting scarier…
2020 is turning out to be scarier than I thought.
While in the midst of a worldwide pandemic…A murder. Protests. Riots. Businesses looted. Buildings in flames. Yelling from both “sides” of which I could not even fathom another side to a murder…
Our country has been through a lot this past week and my heart is heavy. As I watch the news, I see so many people affected and hurting. And it hurts my heart, too.
I hurt seeing George Floyd’s brother crying on national television, trying to grasp the senseless loss of his brother.
I hurt seeing peaceful protestors and completely innocent bystanders get thrown to the ground, beaten, and tased.
I hurt seeing our first responders and officers in scary situations, many of whom are good people, and wonder if their families are okay, too.
I hurt seeing mom and pop shops being looted by people taking advantage of this situation, losing everything they’ve worked so hard for.
You might read those sentences above and say, “Well, ___ is happening because ___ is happening, and honestly, they deserve it.” But this plays into stereotypes, generalizations, and pre-judgements. Not everyone is one way. And my heart hurts because at the bottom of it all, we’re all just humans trying to do our very best. I really do believe this. But of course, there are…exceptions.
Even as events unfold that try to deter us, we can’t forget the most important message: #BlackLivesMatter. As many black leaders have explained, this is not saying that black lives are more important than any other lives, but that they are equal.
Black people have faced oppression since the founding of our country, leading to systemic racism. If you are not black, you’ll never understand what it’s like, but what you can do is listen, understand, and help ignite change.
Everyone has the right to do their part in their own ways. Whether it’s going out and protesting, donating to an organization or affected families, or posting about it – anything – it all helps. We even shared some resources on POPFLEX about ways you can help. But the MOST important thing you can do is to stand up for the human rights of black people. Call out racism when you see it. Have the hard conversations. Stand up for what you believe in.
Some people will be grateful and hear you out with open arms. Others may be cruel. But don’t let that deter you. This is about the right for basic human rights. The right to live will always be a fight worth fighting.
I encourage you to listen. Take a moment to really absorb what is happening in our world, hear out community leaders, and think about how you can actually make a change. We need to stand up and speak for those who are yelling, but cannot be heard.
The post 2020 is getting scarier… appeared first on Blogilates.
June 1, 2020
5 Foods To Avoid If You Want Good Skin
Hey guys!
I’m always looking for ways to help you feel more confident in your own skin. Usually, that means chatting about our bodies, why they’re different, and how we can love them for the amazing things they are.
Today though, I want to literally talk about your skin. I mean, acne is something we’ve ALL dealt with and it’s something that can really make us feel insecure. Some of us deal with it all the time, and some of us only occasionally. So I was thinking… diet probably has some influence right? The answer is YES.
Basically, there are a handful of factors that contribute to good, healthy skin: hormones, sebum production (that lovely gunk that clogs your pores), inflammation, and a few others. But here’s the interesting thing – FOOD influences those factors!
I know that everyone’s skin is different and my skin might be more sensitive to some foods than yours, but what are some foods that we can avoid if/when we’re prone to breakouts? Let’s find out!
1. Sugar
This one didn’t shock me and it probably won’t surprise you either! But yep, eating too much sugar can REALLY do some damage on your skin.
As far as acne goes, eating sugar increases your blood sugar really quickly, which makes your body release a TON of insulin to help your body absorb it. Having more insulin in the blood triggers inflammation and has been linked to worsening acne.
Sugar does more damage than that to your skin though! It actually breaks down collagen and elastin, meaning it’s NOT doing you any favors if you’re trying to avoid wrinkles.
2. Dairy
The research on WHY dairy is linked to acne isn’t super strong, but there is a link there. The reasons here could be increased insulin production leading to inflammation and IGF-1 hormone (like sugar and refined carbs), or something to do with the hormones that cows are treated with that make their way into the milk.
It’s also interesting that while the link between milk/ice cream and acne is pretty strong, the link between acne and other dairy products like cheese/yogurt isn’t so much.
I’m gonna throw whey protein in with dairy too. Yep! This kind of protein powder is linked to acne too. Basically, researchers believe that some of the amino acids in whey protein powder increase a hormone that makes your body produce skin cells more quickly, which causes acne.
3. Refined Carbs
Refined carbs are foods like white bread and pasta, crackers, pastries, and cereals. Like sugar, refined grains have a high glycemic index – that means your blood sugar raises quickly when you eat them and your body has to release more insulin to absorb it. Why? Because they’ve been stripped of fiber, which slows down the absorption of carbs.
So we know that extra insulin can cause inflammation. It can also increase a hormone called IGF-1 that boosts sebum production. Not good for acne!
If you’re into gut health, refined carbs can mess that up, too. Why does that matter for acne? WELL, your gut health has a strong influence on inflammation – a big factor for acne severity.
4. Fast Food
Those cheeseburgers and fries aren’t doing your skin any favors, that’s for sure. Fast food has a TON of fat, plain and simple. And no, it’s not healthy fat. I’ve totally noticed that eating a higher fat meal (ahem, pizza) really does make my skin feel…greasier? But that’s just my experience. More research is needed to figure out exactly WHY fast food is linked to acne, but it could cause more oil/sebum production. Fast food might also mess with acne-causing hormones.
5. Caffeine and Alcohol
Caffeine might not cause your skin problems unless you go overboard. To make your skin look full and hydrated, you need to hydrate! Caffeine does the exact opposite. It acts like a diuretic, actually dehydrating you. No worries if you love your cup of coffee or tea in the morning – just be sure to hydrate with water the rest of the day!
Alcohol is kind of like caffeine – it dehydrates you. When you’re dehydrated, your skin can’t clear toxins as well and it might even produce MORE oil. Dry skin is usually pretty rough and dull too. If you want that full, glowy skin, limit the caffeine and alcohol and drink plenty of water.
What about foods you SHOULD eat for good skin?
First of all – hydrate, hydrate, hydrate! Then eat plenty of this stuff:
Foods with healthy fats – like fatty fish and avocados! These are great for glowy, healthy skin because they fight inflammation.
Fruits and veggies – they have nutrients like vitamin A (sweet potatoes, carrots), vitamin C (fruits, bell peppers, broccoli) and other antioxidants that protect your skin from sun damage and support your immune system.
Probiotics – from foods like yogurt, kefir, kombucha, tempeh and miso. This will balance your gut bacteria, which plays a HUGE role in inflammation and your immune system.
Green tea – if you’re bored with water, try green tea. It has antioxidants that reduce inflammation and may help with acne.
Take note of what YOUR skin is sensitive to
Are you seeing a trend here? We’re all different!
Your skin might be super sensitive to some of these foods, and totally unaffected by others. Dairy might make my skin totally erupt, and you might eat ice cream every night with totally clear skin. Our bodies process things in different ways. BUT I’m still thinking that diet is the best place to start if you’re struggling with your skin. Start with hydration and pack in the healthy stuff, and pay attention to the foods that might irritate your skin! It’s amazing to see how nutrition changes our body from the inside out.
The post 5 Foods To Avoid If You Want Good Skin appeared first on Blogilates.
May 30, 2020
The Blogilates June 2020 Workout Calendar!
Hey guys!!
Can you believe we’ve made it to JUNE?! Helllooooo, summertime! This is my favorite season because of the long days and warm temps!
So, let’s talk about last month real quick: you crushed FOUR CHALLENGES!! How are you feeling?! Which one was your fave?!
I could honestly look at your progress pics for hours. Actually, I DID look at them for hours 
May 28, 2020
Chrissy Teigen Just Schooled The Internet With This Post About Her Body
Hey Guys!
I’ve been talking a lot lately about celebrities and how their bodies are picked apart and criticized waaaay too much. I’ve wondered how we can be better, how celebrities deal with the constant negativity, and WHY this is a thing in the first place.
…and then Chrissy Teigen swooped in and showed us how it’s done.
I’m honestly OBSESSED with her and how she carries herself in the spotlight. She is honest and real, but always keeps things light and HILARIOUS.
But her post on IG this week was the icing on the cake.
View this post on Instagram
A post shared by chrissy teigen (@chrissyteigen) on May 26, 2020 at 3:55pm PDT
HOW AMAZING IS THIS?!
Here’s a little background if you don’t know the whole story:
Chrissy posted a video on Twitter of her getting tested for COVID-19. And people were ANGRY. Some thought she was flaunting her privilege, getting tested when so many still don’t have access to testing (in Los Angeles, testing is actually free to all residents whether or not they are showing symptoms).
Some thought her video would scare people away from getting tested, because those tests don’t exactly look pleasant. As always, the keyboard warriors were quick to assume and judge…
Honestly loved it pic.twitter.com/UNRwG3HNcD
— chrissy teigen (@chrissyteigen) May 26, 2020
I mean…
May 26, 2020
Dear Cassey: How do I stop cheat meals from turning into cheat weeks?
I find myself having a rocky relationship with food. I put a lot of pressure on myself to eat right but always cave to cheat meals and it is downhill from there. How do you incorporate the foods you love into your healthy eating habits without taking it too far?
To paint a picture, I’ll eat well all week but one cheat meal turns into a cheat weekend and next thing you know I’m eating pizza for breakfast, lunch, and dinner.
Sorry this was long, I’ve recently discovered you and have been doing your workouts every day this week!
Fit Foodie
Dear Fit Foodie,
YAY! Welcome to the POPster fam!
I know EXACTLY how it feels to have a cheat meal snowball into a cheat day…and then into a cheat weekend. At first it feels well-deserved and satisfying. Then, it’s like eh, what can it hurt? And then the guilt and the stomach ache sets in. Food. Hangover.
The cycle of working hard to eat perfectly, then giving in to cravings and overindulging and then feeling guilty and beating myself up used to be a normal way of life. It was exhausting and not a healthy way to look at food. What finally helped me break the cycle was when I shifted my mindset around food a little.
It’s amazing that you’re determined to stay on track with healthy eating, but I want you to stop labeling foods as good and bad. It seems like we’re all trained to look at it that way, but breaking that habit is the key to making your relationship with food more positive! That means that “indulging” will become a part of normal eating and you’ll be able to eat your favorite foods with no guilt.
Okay, so here are some things you can do to make this happen:
First, food shaming is a no go. Instead, you should eat what SOUNDS good and what makes you FEEL good. Which leads me to my next point – mindfulness.
Try to be really mindful about how your body feels before, during, and after you eat. Pay attention to how your emotions affect your cravings, to how full you are during your meal, and how you feel afterward. If I want pizza I’m not going to feel guilty about it. But I know that it usually makes me feel bloated and tired, so I’m better off at least eating a salad with it or making my own. Being present and mindful about food will help you find the balance you’re looking for so you can feel your best.
Next, set yourself up for success, especially when you’re most likely to eat more “junk food” than you’d like to. For example, let’s talk about the weekends. For most of us, we’re out of fresh food by the time we hit the weekend. If you don’t have healthy foods in sight and easy to access, it’s going to sound A LOT more convenient to just order that pizza. So you could plan to have some extra fruits/veggies/lean meats around. OR you could even keep your pizza night and make it a DIY pizza with more fresh ingredients. Basically, if convenience or time is the issue, you can work around that and still eat your favorite foods!
The same goes for sticking to your goals while having a social life. Things are a little different currently, but USUALLY being social on the weekends means going out to eat. DON’T skip it just to avoid “unhealthy” foods! Order those apps with your girlfriends and have a good time! If you want to balance it out, you can totally order a salad on the side or drink water instead of wine or cocktails.
MOST IMPORTANTLY, don’t restrict any food unless your body physically can’t tolerate it. Trust me, it’s like telling a toddler he can’t have a cookie. He will suddenly OBSESS over that cookie until he gets it, and then he’ll want like 5. Our brains work the same way as adults! When we tell ourselves we “can’t” have something we truly crave, the craving usually gets stronger. And thennnn if you’re like me, you end up eating more when you finally give in than you would have in the first place. It’s a lot easier mentally to just eat what you love and focus on balance and mindfulness. No stress and no guilt.
Hopefully this helps! If navigating this cycle is still an issue, you have a TON of support within the POPster community too!
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 do I stop cheat meals from turning into cheat weeks? appeared first on Blogilates.
May 24, 2020
Not Seeing Weight Loss Results? Your Hormones May Be Out of Whack
Hey guys!
There’s really nothing worse than working your booty off and then not seeing the results you want. ESPECIALLY if you’re trying to lose a few pounds or lose some body fat. UGH. It’s really hard to put so much work into maintaining a healthy diet and active lifestyle only to feel like you’re STILL not doing something right.
But maybe you’re not doing anything wrong at all.
Calories in vs. calories out is definitely important, but hormones play a huuuge role in weight gain and weight loss too – especially for women.
So what are some of the most common hormones that might be causing trouble for your body? Let’s find out!
Estrogen
I know you’ve heard of this one! It’s known for regulating women’s menstrual cycles, but it can also cause weight gain when it’s too high or low. Estrogen also affects WHERE you tend to store fat. For example, estrogen drops when women go through menopause and that shifts fat storage from the hips and thighs to the stomach for most women. So interesting!
So what can you do if you think your estrogen is out of whack? Well first, see a doctor to confirm and follow their advice. Then, focus on a healthy diet with lots of fiber and get plenty of exercise!
Cortisol
Cortisol is a stress hormone. It’s usually higher in people who are stressed (obviously) and people who aren’t getting enough sleep. When cortisol is high, it can increase your appetite and cause weight gain. It is actually known to cause weight gain specifically in the abdominal region.
If you’ve gained some weight unexpectedly or you’re struggling to lose weight, cortisol might be the issue. Try eating a balanced diet, managing stress with exercise or meditation, and get enough sleep!
Leptin
When leptin is around, it makes you feel full and satisfied by communicating with the brain to let it know you have plenty of fat stored. However, sometimes that communication doesn’t work as well as it should, and your brain doesn’t get the message. That causes increased appetite and potentially overeating. This system is more likely to fail for people who are already overweight or obese, which makes it even harder to lose weight.
Leptin levels can also decrease when you lose weight, which makes your brain think you need more food. This is why it’s sometimes realllllly hard to maintain weight loss!
So what can you do? Some experts think inflammation plays a role in leptin’s miscommunication with the brain. So, try to avoid inflammatory foods like sugar and trans fat and eat plenty of anti-inflammatory foods like salmon, turmeric and berries. Finally, exercise and getting enough sleep may help regulate leptin levels.
Ghrelin
When you’re truly hungry, your stomach releases a hormone called ghrelin. That sends a signal to the brain that you need food! After you eat, ghrelin levels drop and the hunger signal goes away. However, ghrelin doesn’t always decrease like it should for some people, especially those who are overweight.
Avoiding sugar and getting plenty of protein can help lower ghrelin levels and prevent overeating after a meal.
Insulin
Insulin is a hormone produced by the pancreas, and it’s usually associated with diabetes. But insulin is a big deal for all of us! After we eat, it’s insulin’s job to help glucose from our food get into our cells so they can use it for energy. It also controls fat storage.
But insulin doesn’t work efficiently for everyone. Your body can become insulin resistant, and even the slightest resistance can cause big problems. You’ve probably heard of insulin resistance for people who have type 2 diabetes, but the truth is ANYONE can be a little insulin resistant without having diabetes. Basically, this causes high insulin levels in the blood, which leads to weight gain.
You can prevent insulin resistance by limiting sugar and other refined carbs. Instead, just fill up on protein and healthy fats! And of course, get plenty of exercise!
That’s it for your mini-lesson on hormones! Hopefully this helps you understand how hormones play a role in metabolism and weight maintenance. I think it’s really cool to know how everything works, and of course it’s super helpful to know if you’ve hit a plateau. Remember to take care of your body in all of the ways and to be kind to yourself!
The post Not Seeing Weight Loss Results? Your Hormones May Be Out of Whack appeared first on Blogilates.
May 22, 2020
The 7 Day Thigh Challenge
Hey guys!
We’re in the home stretch! Your FOURTH and FINAL challenge is….
The 7 Day Thigh Challenge!
YESSS. You hear that, legs?! You’re up. Get ready!
The rules are the same. You still only need 20 – 30 minutes a day to complete this challenge.
We’re gonna lunge, lift and pulse it out this week. Don’t worry though! You know I’m making sure the #7DayThighChallenge workouts are FUN, too! We’re gonna end this month of challenges on a high note because you’ve been working your butt (and abs, arms, and thighs) off 
May 20, 2020
Dear Cassey: How do I balance my mental and physical health?
I used to be at my fittest two years ago but I was very depressed (130 lbs 5’2, lots of muscle and abs). I was working out because I was stressed and freaking out about my body and insecurities.
Now I’m at my best emotionally and mentally, but at my highest weight yet (170 lbs). I finally feel okay with my body but I don’t quite feel like myself at this weight. How do I balance this out and keep my mental health and physical health balanced?
Thanks!
Best of Both Worlds
Dear Best of Both Worlds,
First of all, you should feel so proud that you set your body insecurities to the side in order to work on your mental health. That is a HARD thing to do. Now that you’re in a better headspace, it will be so much easier for you to find the balance between fitness and mental health that you’re looking for. I’ve been EXACTLY in your shoes before, so I hope my experience can help.
Okay. So the most important thing I always tell myself and others is that when it comes to health and fitness, it’s all about YOU. Any commitment you make, any goals you have, and changes you go for – they are all for you, and no one else. When we try to change our bodies for someone else’s approval (even if there is no one specific in mind), THAT is what really weighs on our mental health. It sounds like you’re already crushing this, but it’s always good to hear. I remind myself of this every. single. day.
Kinda on the same note, find ways to be active that also bring you joy. Before, it sounds like you were working out a lot, but pushing yourself way too hard because you were trying to fight insecurities about your body and stress. While I’m sure those workouts brought some temporary relief and some confidence, I have a feeling it was very short-lived. Fitness seems important to you, and it is always going to help your mental health. But I want you to think about what kind of activity truly makes you happy. What do you look forward to? Dancing? Going on walks? Pilates? A mix of everything? Whatever it is, DO IT! Treat your workouts like an activity, rather than a chore. You’ll find more balance when you’re not forcing it.
Same thing for food. Eat what makes your body feel THE BEST. Yeah, that usually means plenty of fruits, veggies, etc. But that also means you are happy to indulge every now and then without guilt.
Finally, don’t lose sight of the fact that even though your body was “healthiest” according to the numbers at a much lower weight, that doesn’t mean that you were really healthier. Mental health is JUST as important as physical health. It sounds like you’re really in tune with your body, so allow yourself to focus less on what the scale says and more on how you feel. That way you can still make some changes to feel even better, without the risk of spiraling back into an unhealthy mindset.
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 do I balance my mental and physical health? appeared first on Blogilates.
May 18, 2020
Demi Lovato’s Journey To Embrace Her Body
Hey Guys!
People have STRONG opinions about celebrities and how their bodies look.
I still can’t figure out why people obsess over this and pick celebs apart, and honestly, I’m OVER IT.
Which is why it’s SUCH a breath of fresh air to see some celebrities changing the discussion. They’re opening up about loving the skin they’re in and they’re shifting the focus away from what the media portrays as “perfect.”
Perfect example: Demi Lovato
She struggled with bipolar disorder, an eating disorder, exercise addiction, and drug addiction, ALL in the public eye.
She’s been on a roller coaster for most of her life, starting with an eating disorder that started at a very young age. Recovery eventually turned into exercise addiction. Eventually, the pressure, exhaustion, and unhappiness led to heroin addiction. Finally, it was in rehab when she finally received a diagnosis of bipolar disorder. The diagnosis and treatment was a big part of tackling what was going on with her mental health, but her struggle with body image still weighed heavily.
After a drug overdose in 2018, she decided she was done hiding her battles and she was done trying to meet everyone else’s standards.
So, she opened up and became a role model for recovery and body acceptance.
To celebrate her own recovery and confidence, she posted this. Annnnd it broke the internet.
View this post on Instagram
A post shared by Demi Lovato (@ddlovato) on Sep 5, 2019 at 5:30pm PDT
I’m gonna quote some of the caption from this post because it is GOLD:
“I’m just literally sooooo tired of being ashamed of my body, editing it (yes the other bikini pics were edited – and I hate that I did that but it’s the truth) so that others think I’m THEIR idea of what beautiful is, but it’s just not me. This is what I got.”
Did you just get the chills? BECAUSE I DID.
I can’t imagine the kind of courage it had to take for her to post this picture, not because it isn’t BEAUTIFUL, but because she has been pushed to conform to what we’re brainwashed to believe is “perfect” for so long. On top of that pressure, the girl has just been through so much. This picture represents recovery, acceptance and peace. It’s SO POWERFUL.
SO. What can we take away from this?
First, I think it’s important to go over a few things:
Do we have the right to comment on anyone else’s weight? NO.
Is it productive to comment on whether they gained or lost weight, and how they got there? Nooope.
Is weight loss always healthy? Of course not. But can weight loss come from healthy changes? Absolutely.
Should we make assumptions about why someone lost weight? NOO.
Basically what I’m saying is that first we need to stop adding fuel to the fire. The commenting and assumptions aren’t making anyone feel better!
Let’s follow Demi’s lead and stop beating ourselves up over a “perfect” body that doesn’t actually exist. All of our bodies are AMAZING and PERFECT in their own unique way. We’re always capable of getting stronger, learning new skills and achieving some really amazing things, all thanks to our bodies! And if we were all the same, that would be really boring anyway, right?!
Let’s change the discussion to what we LOVE about our bodies, mmk?
The post Demi Lovato’s Journey To Embrace Her Body appeared first on Blogilates.
May 16, 2020
The 7 Day Arm Challenge
Hey guys!
So far this month you have:
Toned and revealed your abs.
Lifted and plumped up our glutes.
Are you feeling strong? Healthy? Like a force that can’t be stopped? All of the above, hopefully! Let’s see what we’re working on this week:
The 7 Day Arm Challenge!!
That’s right. It’s time to strengthen and tone your upper bod. For 7 days, we’re gonna really push the limit for your biceps, triceps, shoulders, and upper back.
You know how this is gonna go. By now, you have 20 to 30 minutes of your daily routine dedicated to working out. So keep it going!
I am sooo excited for the #7DayArmChallenge. And a little nervous TBH because I know lotssss of pushups are coming. But IT’S FINE. EVERYTHING IS FINE.
Anyways, here’s the graphic that you’re going to want to print out:
Save 7 Day Arm Challenge#7DayArmChallenge:
Purpose: To sculpt and tone your arms in 7 days!
Begins: Monday May 18, 2020
Ends: Sunday May 24, 2020
Length: 7 days
Daily commitment: 20-30 min
How it works:
Day 0: Save the challenge graphic and upload it to Instagram or TikTok and let everyone know you’re doing this! Make sure to hashtag #7DayArmChallenge and tag @blogilates.
Day 0: Take a before picture or video of your arms.
Day 1-7: Complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your arms and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayArmChallenge hashtag and tag @blogilates so other users can find the challenge!
Day 1:
Lean Arms Cardio Pilates (20 min)
Day 2:
Lean Arms Cardio Pilates (20 min)
Day 3:
Lean Arms Cardio Pilates (20 min)
Day 4:
Lean Arms Cardio Pilates (20 min)
Beautiful Arm Sculpt (10 min)
Day 5:
Lean Arms Cardio Pilates (20 min)
Beautiful Arm Sculpt (10 min)
Day 6:
Lean Arms Cardio Pilates (20 min)
Beautiful Arm Sculpt (10 min)
Day 7:
Lean Arms Cardio Pilates (20 min)
Beautiful Arm Sculpt (10 min)
Where to find the videos:
I will upload the full length videos to YouTube.com/Blogilates one day BEFORE you actually have to do them. This will give you a chance to preview the moves.
I will also upload cutdowns of the moves for quick viewing on Instagram and TikTok the day before!
What’s that? Feeling EXTRA?!
If you want to be active for 45 min a day, but STILL wanna complete the #7DayArmChallenge, no worries. Here’s your May Workout Calendar :) I’ll also be linking the new videos to Coda so feel free to follow the calendar there if you prefer!
Save ImageClickable PDFIf you’re doing the #7dayarmchallenge exclusively, then no, there are no rest days. But if you’re doing the May workout calendar, feel free to designate one rest day a week. You can pick any day you would like!
Good luck!
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The post The 7 Day Arm Challenge appeared first on Blogilates.
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