Cassey Ho's Blog, page 73

Is Fasting Good for You?

Hey guys!

People have been practicing fasting for thousands of years as part of religious belief. But recently, fasting for weight loss has become a popular trend in the health and fitness world. A quick Google search brings up some claims that sound like they could be legit, and some claims that seem like more of a stretch.

So as usual, I wanted to know more! I LOVE reading about this stuff and learning how things work (or don’t work). So…what’s the scoop on fasting? Let’s check it out!

Fasting does have some benefits…

First, people look at it as an “eating style.” Not a diet. Some feel that for long periods of time,  intermittent fasting is easier to stick to than straight-up calorie restriction.

I can see how that would be helpful, but I think it all depends on what they’re eating when they CAN eat. This doesn’t seem to be something that teaches people about how to fuel the body with healthy foods.

Ok. Moving on.

Here’s the theory behind fasting: 

It’s so cool to deep dive into how our bodies react to different foods and eating styles!

So – when you don’t skip meals, your body breaks down your food and uses it for energy. Any excess is usually stored as fat. But when you fast, your body eventually uses up all of its energy stores (glycogen). When that happens, there is a switch and your body starts breaking down fat for energy and might even make some ketones to fuel your brain and muscle.

This SUGGESTS that fasting could burn fat while preserving muscle mass. Some experts say it could also improve metabolic health (things like insulin resistance, inflammation, etc.) But most studies have only been done in rats, and the exact mechanism is still not fully understood.

…but it also carries some risk 

There’s always a “but.”

Most research leans toward fasting as a safe practice. BUT there are some things to watch out for.

First, some people might experience things like dizziness, lightheadedness, headaches and fatigue while fasting. IDK about you but feeling like that would probably make it hard for me to stay active.

Dehydration is another risk. Even though water, plain tea and coffee are allowed during fasts, I can see how it would be easy to lack hydration. Some fasts suggest using laxatives too…which is just plain scary.

Finally, you could actually gain more weight than you lose. One of my main hesitations about fasting is the fact that it leaves room for a lot of people to “cut corners” or do it in an unhealthy way. First, people could restrict their calories during eating windows wayyy too much. That would slow their metabolism, and it would be harder to stick to. Then, they’re more likely to binge at some point.

On the other hand, some people might think they can eat whatever they want during eating windows.

If people use fasting as kind of a bandaid for their unhealthy eating habits, I can see where the risks come into play.

Different types of fasting

There are so. many. types. of. fasting.

Like, who knew there were so many ways to basically skip meals? I’m not even sure I’ll scratch the surface here! But I’ll go over the most popular ones.

Intermittent fasting is currently the most popular type of fast for weight loss.

Most intermittent fasting methods are short term, ranging from skipping one meal to skipping an entire day of meals.

For example, the 16/8 method means your “eating window” is 8-10 hours per day, and then you fast for 14-16 hours. Most people following this method choose to stop eating after dinner until lunch the following day.

The 5:2 diet is slightly more restrictive, allowing normal eating for 5 days per week. However, on the other 2 days you’re restricting calories heavily (like, only eating 500 calories on those days!).

Finally, the Eat Stop Eat and Alternate-day methods involve a complete fast for 2 – 3 days per week. Whoa. I would definitely be hangry on those days.

Like I said, these are just a few of the most popular intermittent fasting schedules. Some people actually fast for days or weeks at a time!

At least most fasting guidelines recommend sticking to eating healthy foods during the “eating window,” and of course maintaining regular exercise.

Are fasting teas a thing?

Fasting teas? Yeah, those exist. But what are they supposed to do…and are they legit?

Some tea brands, like Pique Tea, sell special “fasting teas.” These teas claim to help with satiety and energy so you can faster for longer periods of time. I didn’t see any iffy ingredients in any of the teas I looked into (unlike detox teas), but they mostly seemed like regular varieties of tea.

There is some research that suggests that tea could help with satiety. But I don’t think the claims from the brands specifically marketing “fasting tea” are very strong.

My advice? Just buy regular tea.

As always, it’s about lifestyle. NOT extreme changes.

If you’re on the fence about intermittent fasting, do some research and weigh the benefits vs. the risk. And of course be safe if you try it! No amount of weight loss is worth feeling restricted or tied down to a lifestyle that isn’t making you happy.

Fasting may be a sustainable practice for some people, but I’m going to bet that it’s not for most. You know I’m all about those sustainable lifestyle changes! If you’re working on making healthy changes to your diet, focus on eating whole, nutritious foods. Develop habits that you can stick to for the rest of your life.

I’m curious! Have you tried intermittent fasting? What did you think?

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Here’s What Disney Princesses Would Wear if They Worked Out

Hey guys!

I’m jumping in on the TikTok #cartooncharacter trend! Basically, you just post a video of what you would wear if you were a cartoon character. SO fun, right?! I knew I had to make my own, but I wanted to do something with the Disney princesses…because I’m shamelessly obsessed with them.

So instead of showing what I would wear if I was a cartoon character, I decided to show what the princesses would wear if they worked out!

@blogilatesWhat a ##disneyprincess would wear to ##workout! ##cartooncharacter ##pilates ##fitness ##indoorworkout ##ariel ##belle ##snowwhite ##jasmine ##disney ##fitgirl♬ Dirty Harry – Gorillaz

…and then I just couldn’t stop. I had to make a part 2, and you guys agreed! I asked for your input on which princesses I should dress up as… and here’s what I came up with:

@blogilatesWhat a ##disneyprincess would wear to ##workout pt. 2 ##pocahontas ##sleepingbeauty ##cinderella ##mulan ##disneycosplay ##cartooncharacter ##fitness ##pilates♬ Dirty Harry – Gorillaz

…and then I spent the rest of the day cleaning up the huge mess I made. No regrets.

Making these really got me thinking about what each princess’ workout style would be. Here’s what I imagine:

1. Belle

I’m thinking Belle would go into beast mode as soon as she could get her hands on some dumbbells. That bright yellow outfit wouldn’t be the only thing catching looks at the gym! Don’t mess with her though, I hear she’s got a pretty tough hubby.

2. Jasmine

Jasmine is the girl who always shows up in a coordinated outfit and yoga mat to the studio. It’s impossible to break her focus during her practice, especially when she’s balancing in dancer’s pose!

3. Snow White

Snow White is a leader at heart, so I’m thinking we would find her leading a KILLER fitness class. Don’t let her sweet smile and soft spoken personality fool you though. When she’s in the zone, she’s tough! And don’t worry – that apple is totally safe this time around!

4. Ariel

When I think of Ariel, I think of her being a graceful and elegant mermaid through those rough waters. So, obviously, she’s a barre-type of girl. She’s the kind that has an incredibly strong core from flipping around so you know she’s gonna want pulse and hold for as long as she can!

5. Cinderella

Cinderella has some SERIOUS core strength, thanks to all those chores she’s been doing. She’s been restricted to dingy and drab clothes to work around the house for so long that her new workout gear would be totally glam. She’d somehow always misplace one of her shoes though…

6. Pocahontas

Zen would be the best way to describe Pocahontas’ vibe when you’d find her working out. She’d always dress in earthy tones and her hair would somehow always look great even after a tough sweat sesh. Here she is in tree pose, really being one with the Earth around her.

7. Mulan

Mulan’s workouts would be just as intense as her warrior stare. She wouldn’t be worried about looking cute though. She’d just wear whatever makes it easiest to throw up a high kick with a top knot to keep her hair up and out of the way.

8. Aurora

Aurora would prefer to sleep in her workout clothes because waking up early to work out isn’t exactly her favorite. On the days she just can’t peel herself out of bed, she would probably just settle for some bed yoga to exercise and de-stress.

What do you think? Did I do all of the princesses justice?

And if you loved this series, you’ll probably love the rest of my TikToks – make sure to follow me here!

Tell me who your favorite Disney princess is in the comments! I wanna know!

The post Here’s What Disney Princesses Would Wear if They Worked Out appeared first on Blogilates.

Dear Cassey: How can I motivate my boyfriend on our fitness journey?

Dear Cassey,
My boyfriend and I have been working out together, aiming to lose some weight and get fitter. I can see my body responding well to exercise and diet improvements, but this month he is really struggling and while he is feeling stronger, he also feels chubby, especially around the belly. I have noticed his belly does look a bit bigger, but I also know he is putting the work and eating well. What would you suggest that would keep him motivated and help him achieve his goals without starving or hurting himself?
Thanks!
In This Together

Dear In This Together,

Couple. Goals.

Seriously. It takes A LOT to commit to changing your lifestyle, and it’s so cool that you and your boyfriend are taking this on together. That being said, changing how you eat is and getting into the routine of working out is still no walk in the park. ESPECIALLY if you don’t see that hard work pay off. I love that you’re so mindful of your boyfriend’s feelings and discouragement even though you’re seeing some success (YAY for you, btw!).

Your support is exactly what he needs to stay motivated.

The first thing you can do for your boyfriend is to remind him about his WHY. What was the final straw that made him say “YEP. Let’s do this”?

You mentioned wanting to get more fit. Was he an athlete in great shape in the past and wants to get back to that?
Does he have a specific goal or event he wants to accomplish?
Does he just want to FEEL better?
Is he self-conscious about how he looks?

Whatever his “why” is, it’s LEGIT and IMPORTANT. Don’t let him lose sight of it.

Next, point out the progress that he probably isn’t seeing. You said he’s been feeling stronger, which TOTALLY shows his body is changing. Get him talking about the ways he feels stronger -it will make him feel more confident and inspired to keep pushing!

I also love writing down my workouts so I can physically SEE how I’ve improved. For example, you could both write down how many reps you do or what weight you used on your most challenging moves. Then watch yourselves get stronger on paper.

Oh and that reminds me – PROGRESS PICS. Are you taking them?

I know they can be kinda awkward to take but trust me when I say that nothing is more motivating!

With pictures to compare every couple of weeks, he might notice that his stomach isn’t actually more chubby. Maybe he’s just a little bloated on certain days. Or if he really isn’t seeing much change there yet, maybe he’ll realize that his arms or legs are looking more toned. We all gain and lose weight in different areas first, so maybe he just needs to notice where the change is happening now.

And finally, encourage him to just stick with it. Consistency is 100%, hands down, without a doubt, KEY for results to happen.

This new lifestyle is for life. I’m gonna bet that you’re both going to have your ups and downs along the way. Keep leaning on each other and do your best to avoid comparing your results to each other. Even though you’re doing this together, your fitness journeys are going to look very different. And that’s NORMAL! Keep cheering each other on.

And remember, I’m cheering you on 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 can I motivate my boyfriend on our fitness journey? appeared first on Blogilates.

If You Don’t Eat These Foods Together, You’re Doing It Wrong

Hey guys!

I’m all about finding ways to get the most nutrition out of my diet, and I love passing what I learn along to you! And guess what? I had no idea until recently that eating certain foods together actually maximizes nutrition! How cool is that?!

So what are some of the best nutrition power couples? Let’s find out!

1. Steak + Bell Pepper

Steak is a great source of iron, but pairing it with a source of vitamin C like bell pepper can help your body absorb it even more! Don’t worry, this works with other sources of iron too, like:

Red meat (beef or pork)
Fish
Beans
Turkey (dark meat)
Quinoa

And you can pair those foods with other foods rich in vitamin C like:

Citrus fruits
Spinach
Broccoli
Strawberries

This food pairing is especially helpful if you eat a lot of plant-based foods that contain non-heme iron, which your body doesn’t absorb as well as heme iron from animal products.

2. Veggies + Olive Oil

Veggies are PACKED with powerful nutrients called carotenoids. They give fruits and veggies their vibrant color and they work as antioxidants in the body. But here’s the thing – your body needs FAT to absorb them! So, pair your colorful veggies and greens with an oil-based dressing to help your body absorb every bit of nutrition it can.

You could also add eggs (with the yolk), nuts or seeds to your salad for the same benefit. All of these options are great sources of fat with a bonus of a little protein :)

3. Garlic and Onions + Whole Grains

And here I was thinking that cooking my quinoa with a little garlic and onion just made it taste like heaven. NOPE! Even better!

Your body doesn’t usually absorb a ton of iron and zinc from plant-based foods by themselves. But combining these foods with a little sulfur can help your body absorb plant-based iron and zinc more efficiently! Garlic and onion are great sources of sulfur, sooo voila! Flavor those grains with garlic and onion and you’ll maximize your nutrition from plant-based foods.

4. Turmeric + Black Pepper

Okay. This one kind of blew my mind! So not only is turmeric delicious, but it’s also kind of magical thanks to something called curcumin. This compound is an antioxidant and natural anti-inflammatory. But did you know that black pepper helps your body absorb MORE curcumin? I didn’t either!

So next time you’re whipping up something tasty with turmeric, sprinkle in some fresh black pepper to get the most benefit.

5. Rice + Beans

If you’re vegetarian, you’ve probably heard of complementary plant proteins. Some health experts recommend eating certain plant-based proteins together to give your body all of the essential amino acids to make a complete protein. Examples of these pairings include:

Beans + rice
Peanut butter + whole wheat bread
Hummus + whole wheat pita bread
Salad with beans + seeds
Tofu + brown rice or quinoa







6. Fish + Kale 

Calcium and vitamin D are BFF’s, so it makes sense that pairing foods rich in these nutrients will maximize nutrition, right?!

Calcium found in veggies like kale isn’t absorbed very well without a little help. So what do you do? Bring in that vitamin D! Fatty fish like salmon and tuna is a great vitamin D-rich option, but you could also try:

Egg yolk
Mushrooms
Sardines
Cheese

It definitely doesn’t hurt to pair animal-based sources of calcium like yogurt and cheese with a good source of vitamin D listed above.

Focus on variety to maximize nutrition

These food pairings are a great reminder that variety is key for a healthy diet! 

While it’s good to know little tricks to maximize the nutrition in your meals, it’s not necessary to stress about it. If you’re eating lots of different, colorful whole foods most of the time, chances are you’re doing an AMAZING job giving your body exactly what it needs.

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The 7 Day Glute Challenge

Hey guys!

It is time…for the 7 Day Glute Challenge!!!

That’s right – we’re gonna commit to working hard for another 7 days, but this time we’re building and lifting our glutes. Just like the 7 Day Ab Challenge, all you need is 20-30 minutes a day. THAT’S IT. We’re already on a roll, so why stop now? Keep that time carved out each day to work out and let’s keep getting stronger

Don’t Fall For TikTok’s Apple Cider Vinegar Diet Trend

Hey guys!

Has anyone else noticed that it’s wayyyyy too easy to waste HOURS scrolling through TikTok? It’s so hard to stop!

In the middle of all the dances, pancake cereal recipes, makeup transformations and adorable #levelupchallenge pet videos, there are also some diet trends gaining popularity …and it’s SCARY.

One I’ve seen A LOT lately is the challenge.

@wormzforbrainsI just want to be skinty ##skinnny ##skintyqueen ##skinty ##applecidervinegar ##applecidervinegarchallenge ##fyp ##neverfitin ##greenvspurple ##ShowMeYourWalk♬ Snake – Lil Keed

Some of the posts are just reactions of people taking a shot of ACV because it tastes GROSS and the reactions can be kinda funny.

HOWEVER.

The challenge has reached a whooooole different level for other people. I’ve seen claims all over the place about ACV burning fat, helping with weight loss, detox, etc. So basically, this “challenge” has become a super scary diet trend. Here’s what these videos are recommending:

Drink ACV mixed with lemon juice, cayenne pepper (or cinnamon) and honey. Every day. With nothing else (or a very low-calorie diet). The promise? You’ll shed tons of pounds in just a couple of weeks!

You guys, this is an eating disorder waiting to happen.

@tifffanyynicole##duet with @kaykay_paige so I’m gonna try this for a week and see how my progress is every day! ##weightloss ##applecidervinegar ##viral♬ Opaul – Freddie Dredd

This is pretty much a copycat diet of the Military Diet, which Beyoncé made suuuuper popular a few years ago. It was dangerous then, and it’s dangerous now.

What scares me now though, is how YOUNG the girls seeing this diet are. TikTok has over 500 million active users worldwide and the vast majority of those users are between 16 and 24 years old.

That means MILLIONS of young women are exposed to this dangerous diet trend… and probably tons of others that are just as scary. The stats don’t even mention girls on the app who are even younger.

Seeing the popular TikTok “stars” in their crop tops combined with tempting before and afters videos claiming to result from trends like the apple cider vinegar challenge is a SCARY combination.

@blogilatesThere aren’t shortcuts to being healthy. Put in the work. Get the results. ##pilates ##weightloss ##acv ##applecidervinegar ##fitness ##keepingactive♬ original sound – bingbongshowtime

So should you try TikTok’s apple cider vinegar challenge? NOPE.

Does apple cider vinegar have some health benefits? Maybe.

Should you drink it every day in place of food to melt fat and lose weight? NO.

You know what I’m about to say. There’s no magic pill (or shot in this case), and no crash diet is worth making yourself and your body miserable. Fill up on those whole foods, limit the processed stuff, and don’t forget to move your body!

The post Don’t Fall For TikTok’s Apple Cider Vinegar Diet Trend appeared first on Blogilates.

The Scariest Diets That Have Ever Existed

Hey guys!

I seriously cringe every time I hear about a new fad diet. It’s craaazy what people will do to lose a few pounds! The biggest reason why they scare me though is because I’ve totally been that girl, trying to lose a few pounds on a ridiculous diet.

I’ve seen what it does to your mind and your body. I’ve lived it. Fad diets like juice cleanses and the Special K diet were some popular ones that obviously aren’t super sustainable. But there are some REALLY dangerous diets out there.

Just so we’re clear, I DON’T recommend them. Also, just a heads up: these scary diets may feel uncomfortable to hear about!

Okay, let’s see how many of the scariest diets you’ve heard of!

Cotton Ball Diet

Just reading about this one makes me feel like I’m choking. So with this “diet,” people would basically soak a few cotton balls in orange juice, smoothie, or whatever. AND THEN THEY SWALLOW THEM.

What! Apparently, cotton balls in your stomach make you feel full. But here’s the dangerous part: most cotton balls are full of chemicals and they could seriously block your digestive tract, causing huge problems.

hCG Diet

I’ve heard about the hCG diet a lot, and every time I’m like…why?! This one involves a suuuuuper low-calorie diet (which is dangerous enough) and injections of hCG, a hormone women produce when they’re pregnant. Side effects? Oh just fatigue, depression and irregular heartbeat to list a few. Not okay, even if you do lose a few pounds…that you will 100% gain back.

Tapeworm Diet

Most people have heard of this one. Ahhh it grosses me out!  People swallow a tapeworm (AKA a parasite) and it lives inside your body, eating food out of your intestines. You guys, this isn’t just gross. It’s one of the scariest diets because it can kill you!

Sleeping Beauty Diet

This is a new one for me, but I guess it’s been around since the 70’s. The theory is, you can’t eat while you sleep. Makes sense… but on this diet, you take sedatives to sleep the day away. Some people doing this would sleep for up to 20 hours a day! Whoa.

I know sedatives do terrible things to your body if you overuse them. Plus, they’re addictive! No evidence this one actually helps you lose weight in the long run either. Pass.

Feeding Tube Diet

Is it just me, or are these diets getting crazier? On the feeding tube diet (also known as the KE diet), you don’t eat any real food. Instead, you just get a formula of protein and fat through a feeding tube through your nose. Apparently, it’s a quick fix for wedding weight loss, etc.

Before you even think about being tempted to try it, it’s super expensive (like $1500 for 10 days) and causes fatigue, terrible breath, and constipation. Makes sense,  since it’s probably really hard on your body!

Tongue Patch Diet

This one makes me feel really uncomfortable. There are people out there having patches SEWN onto their tongues. AHH. It’s supposed to make eating/swallowing so painful, that you can only tolerate liquids. Luckily it’s not super common!

Nicotine Diet

This one used to just be known as smoking. Nicotine curbs your appetite, and I guess some people thought ruining their lungs and possibly getting lung cancer was worth shedding a few pounds!

Some people looking to cut weight for a competition or modeling event would even avoid everything except for cigarettes and water leading up to the big day. Now, most people who use nicotine for weight loss have at least taken smoking out the equation. Instead, they use nicotine as a stimulant. Still not a good choice if you ask me.

The Master Cleanse

Ah, the diet Beyonce brought into the spotlight. She used this one to drop a lot of weight for her movie, Dream Girls, and one reason this is one of the scariest diets is because of how quickly it became popular. Celebs have BIG influence!

The Master Cleanse involves drinking a mix of lemon juice, maple syrup and cayenne pepper… 6 to 12 times a day. Oh, and no solid food. For 10 days. Some variations even call for laxative teas to “prep” for the cleanse. YIKES. I don’t even think I need to say it, but this one will give you diarrhea, dehydrate you, and make you super fatigued. If you lose weight it will come right back when you start eating again. And NO it will not detox you.

Cabbage Soup Diet

Wanna eat cabbage soup for almost every meal, every day? Yeah, me neither. The idea here is that cabbage soup is so low in calories, you can eat as much as you want without adding up to a lot of calories at the end of the day.

Some variations include days where you can eat other foods (like bananas and milk?). All that soup is just going to deprive you and make you extremely bloated and tired.

5 Bite Diet

This fad diet has “eating disorder” written all over it. Well actually, a lot of these diets do. But this one really bothered me! The name makes it obvious, but on this diet, you only eat 5 bites at each meal. Oh, and you skip breakfast, so you only get 5 bites at lunch and dinner. Essentially, you’re starving yourself.

Red Bull Diet

It doesn’t seem like this diet is quite as popular…but there’s a reason it’s one of the scariest diets. It sounds like a heart attack waiting to happen. The creator of this diet claims that she would eat very little throughout the day, and focus more on drinking 14 (!!!!) cans of Red Bull per day. No amount of weight loss is worth putting that much caffeine into your body! So dangerous.

Just say no to fad diets

I think you know what I’m gonna say. Fad diets, crash diets, restrictive diets…they just don’t work! Social media makes it easy to target young girls with these extremely dangerous diets that could seriously harm their bodies down the road.

That’s why I am so passionate about promoting a healthy diet with whole foods and plenty of exercise! That lifestyle is MUCH safer and honestly, it’s MUCH easier.

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Are We Still Obsessing Over Adele’s Weight Loss?

Hey Guys!

Here we go again with everyone talking about Adele’s amazing weight loss transformation. I wrote a post a while back about why people can’t stop talking about her weight, and well…nothing has really changed a few months later.

If you have no idea what I’m talking about – This week, Adele posted a pic on Instagram celebrating her 32nd birthday and to thank frontline workers. In the pic, she’s looking gorgeous in a fitted black dress and heels.

Adele’s been kinda off the grid for the past few months, so of course it’s impossible NOT to notice how her look has transformed. She looks absolutely stunning. But it’s not like her weight transformation is anything new. Her weight loss triggers a discussion every time she makes an appearance.

Buuuuut the Internet LOST ITS MIND.

 

View this post on Instagram

 

A post shared by Adele (@adele) on May 5, 2020 at 9:38pm PDT

Her post triggered:

Over 9 MILLION LIKES (as I write this)
An explosion of stories from the media, dissecting her post, debating her transformation, etc.
Comments that just…blew my mind.

You guys. THE COMMENTS.

You know that I’m NOT okay with making comments/judgments about someone’s weight. For some reason, it seems like people assume it’s okay if a person is a celeb… like they’re not a real person or something? IDK.

Here are some comments I read. My thoughts in bold

Dear Cassey: Should I change my future career because of how I look?

Dear Cassey,


I’m a junior at university and my major is physical therapy. I am not in the most perfect fitness shape. However, I am very passionate about physical therapy.
Currently, I’m 5’4 and a size 18. I’m worried that because of my size I should change my major or profession goal. I know my body doesn’t reflect the poster image of people in this field, or the average body of the women in this field.
My question is, should I consider changing or altering this education goal since my body isn’t currently the best example for future potential patients?
Sincerely,
Confused About My Future

Dear Confused About My Future,

No. Nope. Uh-uh. No way.

Do not, I repeat, DO NOT let that thought get into your head.

If physical therapy is your passion, then you should absolutely, 100%, HANDS DOWN stick with it! How you look doesn’t define your success in your future career. Your skill and your passion do.

Read that again. Annnnd again.

Your patients won’t judge you based on the way you look. They’ll notice your big smile when you greet them because you genuinely love your job. They’ll trust you when you take the time to listen and care about their needs. They’ll respect you when you find ways to fix whatever issues they’re dealing with. You’re gonna radiate confidence because you will be an AMAZING physical therapist!

And here’s something else to think about – what about the patients out there who struggle with their weight or body image? You’re gonna set the most amazing example for how success is NOT determined by the way you look. And you’ll show them that shape and size don’t necessarily define health.

We’re not all meant to look the same, no matter what type of work we do. I hate that you feel like you don’t fit the mold to be a physical therapist because of how you look. None of that matters!

Remember, the skills and knowledge you’ll gain from becoming a physical therapist will be invaluable. Do not deprive yourself of an education that you want all because of this thought. You are worth it!

Remember, the POPsters and I are here to support you along the way.

Keep going. I promise you won’t regret it!

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: Should I change my future career because of how I look? appeared first on Blogilates.

Hungry and Bored? According to Science, It’s a Thing

Soooo…

“I’m bored in the house and I’m in the house bored…”

…and HUNGRY. All the time.

Isn’t it weird that we constantly want snacks when we’re bored? Why does that happen?! Now that I’m stuck at home all the time I am extra snacky. AHH!

And sometimes it seems like no matter how much I eat, I’m not satisfied. What’s up with that?

Of course, I needed answers. And guess what? It’s really a thing! YEP. A real, scientific thing.

Is it all in your… brain?

If you eat meals or snacks at the same time every day, it’s pretty likely that your brain will expect food around those times. Your tummy will start to grumble a little even if you’re not hungry.

It works the same way with your mood! If you order pizza every time you’re sad, chances are you’re gonna crave pizza every time you’re feeling down.

That means feeling hungry when you’re bored probably isn’t coincidence, but habit. The pros actually call it conditioning. Basically to your brain, bored might just signal snack time. This isn’t good if you’re suddenly bored a lot more often.

On a more sciency level…

Oooh we’re really diving deep now!

There’s a little chemical called dopamine in the brain that puts you in a good mood. It’s called a “reward” chemical because it’s usually released when you feel satisfied or accomplished. And you guys, food is a STRONG reward for your brain.

When you’re bored and you eat something delicious, your body releases dopamine. Suddenly, you’re not feeling so blah!

And guess what? JUNK FOOD is known to trigger more dopamine release.  I guess that’s why I don’t usually crave kale when I’m feeling bored and snacky.

Basically, “bored eating” is a form of emotional eating! 

I never really thought of it that way, did you? But it totally makes sense!

When we’re bored out of our minds, we eat to cope. Finding a yummy snack breaks up the time and gets us out of that bored blahness. We feel better, which is why it’s so easy to make bored snacking a habit.

How do you know if you’re ACTUALLY hungry?

Okay. Here’s where we pay attention and work on a little thing called mindfulness. Next time you feel a snack attack coming on, pause for a sec before you gaze into the pantry.

If you’ve been sitting for awhile, do something active for a few minutes like walking or folding that laundry you keep ignoring. Then, see if you’re still hungry.

Hydration check! How much water have you had while you’ve been bingeing Netflix or scrolling through TikTok? Go get some water, wait a little bit, and then see how you feel.

What have you already eaten today? If you graze on junk all day, you probably won’t feel satisfied (or great in general). Focus on foods with protein, healthy fat and fiber to stay energized and full longer.

Tune into your feelings. Being bored can trigger other feelings like anxiety and sadness. Lack of stimulation and routine can really take a toll ESPECIALLY in these days of quarantine. If you know your hunger is tied to your feelings, think of some other ways to cope. You know I use working out as my outlet but really, anything productive works! Things like journaling, meditation or calling a friend are great too.

If you think it through, get up and move and drink some water, and you’re still hungry, eat! You’ll feel better longer if you go for something healthy.

If you give into the snack attack, don’t give yourself a hard time. 

No judgement zone!

Because sometimes emotional eating (or in this case, eating because you’re straight up BORED) is gonna win. AND THAT’S OKAY.

Practice the habit of mindfulness and tune into true hunger. You totally have the ability to change your habits over time… but give yourself TIME. I’m gonna work on this too!

How do you handle eating when you’re bored? Do you keep healthy snacks within reach? Do you switch your focus to something productive? I wanna know! Tell me in the comments :)

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