Cassey Ho's Blog, page 76

Dear Cassey: How do I stop obsessing over wanting to be thinner?

Dear Cassey,

I’m recovering from an eating disorder, but my doctor says it’s safe for me to begin to work out again. How do I find power in something that used to tear me down? How do I shift my mindset from working out as a way to diminish myself, to working out as a way to find my own power and grow some freaking muscle mass?!

Sincerely,

Recovering My Power

Dear Recovering My Power,

I want you to know that I am so proud of you for shifting your mindset from eating for skinniness to eating for POWER. THIS is what will give you the happiness and freedom you deserve. I am very excited for your journey towards recovering your strength.

As someone who overcame an ED, I can totally sympathize with the feelings that you are going through right now.

Look, in all honesty – this is going to be a process. There will be times when your mind will revert back to your old habits – obsessively calorie counting, obsessively weighing yourself, obsessively exercising – all so that you can get smaller and smaller and smaller. But this time – this is how you’re going to make it different.

You need to let go of control.

I know. It’s scary. But trust your body. It’s going to be just fine!

In this first phase of recovery, I don’t want you to focus on the numbers at all. You need a period of mental recovery from the numbers in order to build that trust you need between you and your body.

Don’t count your calories. Delete those calorie counting apps on your phone.
Don’t weigh yourself. Put your scale away.
Stop doing workouts that you hate. Do workouts that bring you joy.

I want you to set your “WHY” and focus on that instead of the numbers. Why are you on this journey towards power and strength? Answer that honestly, because that answer will help you make the hard decisions and conquer the tough challenges that will arise along your journey to recovery. You need to make it about something NON-PHYSICAL. This is very important.

To help you understand the importance of “WHY”, think back to why you got obsessed with food and exercise in the first place. Your “WHY” was probably something along the lines of “to be skinny” or “to get abs” or “to look like [insert name of some “perfect girl”]. Your “WHY” was so strong that you fell into an ED that spun out of control.

Now…I don’t want you to spin out of control again…BUT I do want you to dig deep and find a “WHY” so strong that nothing will stand in your way to regaining your power! REALLY think about why you’re so passionate about your new goal.

Though I love that you want to now focus on gaining muscle, I want you to be very VERY careful. Just because building muscle sounds healthier than getting skinny, making your “WHY” all about something super physical can lead you back to the same disordered thinking about your body…except this time you’re replacing the goal of weight loss with the goal of muscle gain. I want you to go into this new journey of yours with a new mindset – one that is focused on your mental well being FIRST. Got it?

Good luck on your new adventure Recovering My Power! You’ve got this! I believe in you!

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 obsessing over wanting to be thinner? appeared first on Blogilates.

How Much Do Calories ACTUALLY Matter?

Hey Guys! 

If you’ve ever tried to lose weight, you’ve probably heard of calories in vs. calories out. But I always wonder…is it REALLY that simple? Are all calories really created equal? 

I love asking this question every time I talk to a doctor, dietitian or nutritionist, because it’s so hard to find a definite answer! Like with anything in nutrition…there doesn’t seem to be a “one size fits all” conclusion about this calorie debate. 

I’m still really curious, and I KNOW you’re curious too. So, I did some research on my own to try to get to the bottom of how much calories REALLY matter. 

What I found is really interesting!

Calories in vs. calories out is true… to some extent

Okay…so when you break it wayyyyy down to the biological side of things (like, what goes on in those tiny cells in your body), there is SOME truth to calories in vs. calories out. 

There is tons of research on the subject, and the majority agrees on this – your body burns calories in 3 ways:

Resting metabolism – burns about 65-80% of your calories
Digestion – burns about 10% of your calories
Exercise – burns about 10-30% of your calories

Isn’t that crazy?! Most of our calories are burned… when we’re resting! 

If the number of calories you eat is more than the number of calories your body is burning, you’re likely to gain weight. 

So yes…generally speaking, to lose weight you need to somehow burn more calories than you take in. 

But this gets tricky. VERY tricky. Why? 

First of all, it’s almost impossible to track your calories accurately. 

Nutrition labels are helpful, but not totally reliable. You guys, the FDA allows nutrition labels to be off as much as 20%! That can really add up!

Tracking the calories you’re burning might be even more difficult, because that Apple Watch, Fitbit or whatever you’re using is bound to be off a little too. Oh, and NEVER trust what the treadmill or elliptical at the gym tells you you’re burning because those are notorious for overestimating what you burn!  

So, even if you have a professional to help you figure out your resting metabolism, you can still be way off when you track the other important pieces.

What does calorie counting do to your mental health?

Ugh. I think we all know. 

Calorie counting is tedious, time consuming and honestly…really disappointing if you don’t get the results you’re looking for. 

I’ve totally been there!

It’s really easy to become obsessed with calorie counting. It can lead to stress when it comes to planning meals, eating out and social situations. It could even lead to over exercise and UNDER eating. 

And think about what happens if you work super hard to count calories, but you don’t lose weight. That’s frustrating, and may leave you feeling like a failure. It could even cause you to take more extreme measures to lose weight. 

Basically what I’m saying is this – tracking calories might be a good tool for some people, but it’s easy to become obsessed.

So should we focus on the QUALITY of our calories instead? 

Probably! 

I mentioned earlier that I ALWAYS ask doctors and dietitians what they think about calories in vs. calories out. Most of them always agree that it’s better to focus on eating whole, nutritious foods. 

And it totally makes sense.

Different foods do different things for our bodies. Here’s an example! Let’s compare a fun-size Snickers bar to a medium sweet potato. 

 

The sweet potato has 112 calories, and the fun-sized Snickers only has 74! But let’s look more closely. 

Fat – a plain sweet potato has none, while the Snickers has 4 grams, with about a gram of trans fat.
Protein – both have basically no protein
Carbs – the sweet potato is higher in carbs BUT also has 4 grams of fiber and only 5 grams of sugar. The Snickers has NO fiber and 8g of sugar. 
Vitamins and minerals – the sweet potato is PACKED with vitamins and minerals, and the Snickers doesn’t offer much.

Here’s what is important – that sweet potato gives you way more volume compared to the 2” fun-sized Snickers. It’s going to keep you full and satisfied for A LOT longer, and it’s going to nourish your body with fiber, vitamins and minerals.

The baby, fun-sized Snickers won’t nourish your body annnnd you’re probably not going to eat just one. 

Satiety is HUGE when you’re trying to avoid overeating. If you can keep yourself full with whole, nutritious foods, you probably won’t need to count calories. 

The breakdown of nutrition is important too, because the way a food is broken down and used in the body affects our hormones, blood sugar and fat storage.

A LOT goes into how our bodies use calories and how metabolism works. There are a lot of factors like sleep, hormones, stress, and genetics. That explains the lack of “one size fits all” advice when it comes to nutrition and weight loss.

My final thoughts

I definitely get how calories can factor into weight loss. BUT I think most of us should focus on nourishing our bodies with whole foods and staying active!

I also understand that everyone is different. Getting healthy looks different for all of us, and there really is no “one size fits all” when it comes to nutrition. BUT…I do think that taking a good, hard look at the foods we eat can make a HUGE difference! 

And no, I’m not saying avoid your favorite foods forever. I’m talking about the OVERALL quality of your diet. The long run is what really matters! 

Calorie counting might be helpful for some people, but I can see where it can lead to trouble. 

If you’re in a disordered or obsessive mental state about the numbers… the calories, the scale, etc… toss all that to the side and feed your body the nutrition it needs. More importantly, give your body the LOVE it needs. Accept yourself and focus on being healthy. I mean really, how much does that number really matter if your mental health is suffering?

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Dear Cassey: Why does everyone look better than me?

Dear Cassey,

I really need some advice on body image. I am quite short (5ft) and am naturally a bit more curvy looking. I eat healthy and workout regularly, but I just never feel good enough…on social media all I see are these beautiful/sexy/curvy/fit women and I feel like I’m doing something wrong. It’s like I’m not working hard enough, eating clean enough, or just not working as hard as they are. It has really impacted my self esteem and self worth…any advice on how to get over this would be greatly appreciated.

Sincerely,

Sad on Social

Dear Sad on Social,

You are not alone.

So many of us women are constantly comparing ourselves against the latest beauty ideals. Be it putting ourselves up against magazine cover girls, Instagram influencers, actresses, models, or the pretty girl in the front row of your yoga class – I guarantee that you’re not the only one doing this and you are DEF not the only one who feels terrible afterwards.

Let me remind you of this: Comparison is the thief of joy.

The less you can compare, the happier you’re going to feel. It’s really that simple.

But…how do you stop yourself from comparing?

First, it begins with you understanding that comparison is a waste of energy. Why use your precious energy to pick yourself a part when you could be using that same energy to build yourself up? We all have 24 hours in a day, and what we choose to do with our limited time here on earth will dictate how our future self will look. I choose to focus on me instead of focusing on other people. That’s the secret to getting ahead and getting what you want. I want you to CHOOSE to stop comparing. This is a choice you can make.

Secondly, please realize that what people post on social media is simply a portfolio of the best moments and the best angles they’ve chosen to share. That’s right – they’re not sharing the the tears, the exhaustion, the frustration, the anger, and the sadness that’s very normal for human beings. Why? Simple. It doesn’t get likes and engagement. So the social media algorithm has trained us to share the better parts of our lives.

Additionally, a lot of people hype things up and make things sound wayyyyy better than they actually are. (Trust me – I personally know people like this. I’ve either muted them or unfollowed them because I can’t take the exaggeration.) And then you have the people who actually photoshop their pictures so that they have perfectly smooth skin, teeny tiny waists, longer legs, skinnier arms, and enhanced butts. There’s so many free photo editing apps out there that can allow anyone (like even my mom) to make believable edits to a photo. So again – you cannot take to heart everything you see!

Finally – you mentioned that looking at other perfect bodies on social media makes you feel like you aren’t doing enough. I get how that can feel. So I’m going to ask you a tough question: Do you, in the deepest part of your heart and soul, think you are actually doing enough to get where you want to be?

If I asked you that question and you suddenly feel attacked or offended, then I think you know what that means. It’s tough to be honest with ourselves because when things are bad, it never feels good to realize that you are where you are because of well, you. But know what? The good thing is that if you got yourself here, you can also get yourself out! You are in control of your destiny. It’s okay to take a moment to feel sad or angry with yourself, but let those emotions be short and temporary. Once you start creating a specific plan for how you’re gonna get to where you wanna be – girl, you’re gonna be on fire! A girl with a plan and determination is UNSTOPPABLE!

That’s how my 90 Day Journey started. My goal was to get in the fittest shape of my life mentally and physically. I declared my goals, how I was going to eat, how I was going to work out, and how I was going to reflect daily. And you know what? It’s been over 100 days AFTER my 90 Day Journey has ended I’ve not gained back any of that pre-journey weight and any of that pre-journey timid mentality. It all started with me being brutally honest with myself.

On the other hand, if you genuinely and truly are doing everything to the best of your ability, then girl, you’re doing your best and I am so proud of you!!! That is all anyone can ask for!! YOU ARE AMAZING AND BEAUTIFUL!!!! If no one has told you that lately, I am telling you that now.

Listen, your version of best looks different than someone else’s version of best. Your version of happy is different than someone else’s version of happy. Your version of success is different than someone else’s version of success.

We are all made up of different genes and DNA – so how can we expect the same results? Biologically and genetically, we are different.

Accept your body for what it is and focus on the things that make you feel strong…things that make you feel skilled…things that make you feel happy. When you shift your focus from the physical to the internal, life gets so much better. And you know what? Sometimes all that stress from worrying about your body, makes your body stagnate in progress. Letting go will let things flow. And maybe, just maybe, your body will end up transforming without you obsessing over it so much.

Hope that helps Sad on Social!

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 everyone look better than me? appeared first on Blogilates.

The Blogilates March 2020 Workout Calendar!

Hey Guys!

Are you as happy to see March as I am?! I am sooo ready to say SEE YA winter, and HELLO spring! This time of year always makes me feel refreshed and recharged. Do you get that feeling too?! I love it!

There are so many ways that a new season can reignite your fitness goals. Maybe spring means you can finally do your workouts outside. Maybe you’re excited for all of the fresh spring fruits and veggies! Maybe you’re just ready for some spring sunshine to energize and motivate you. I get it – a little sunshine makes a HUGE difference for me too!

For me, spring is kinda like a fresh start with a bonus motivation refill. I’m ready to step it up, make some changes, and find new inspiration to reach my goals. And I’m passing that motivation right along to you! Wanna know how?

Well, I’ve had something really exciting in the works that I FINALLY get to share with you this month! AHH!

It’s the March Total Body Transformation Series! (or TBT…because that’s a lot to type)

This is a series of 10-minute workouts that zone in on specific muscle groups. These short workouts will be super easy to fit into your day, and we will isolate the muscles to make sure they’re REALLY working for that entire 10 minutes. Seriously. Don’t let that short amount of time fool you.

I’ll have a new workout ready for you every week in March. First up is lower abs! We’re gonna hit it hard and work that core.

I am so pumped about this!

The TBT Series is part of the March 2020 Workout Calendar!

Here’s this month’s workout calendar! I’m realllly excited for you to get started on these workouts! You’re gonna love them.

Don’t worry, I already worked the TBT videos into your March workout schedule

Read this before you try the Carnivore Diet.

Hey guys! 

I keep hearing about this new diet that’s getting a lot of hype so I wanted to learn more about it. 

It’s called the carnivore diet. Have you heard of it?! 

What I learned is umm…pretty…INTENSE. So OF COURSE I need to share my findings.

You’re probably assuming just by the name that this diet includes a lot of meat. You’re right. But like, A LOT OF MEAT. You’re only allowed animal products and nothing else. Apparently this diet came from the idea that our ancestors ate mostly meat – kinda like how the paleo and keto diets got started. The difference? At least those diets allow SOME carbs. The carnivore diet allows NONE…as in ZERO.

What foods CAN you eat on the Carnivore Diet?

 

Meat: beef, chicken, turkey, organ meats, lamb, pork, etc.
Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
Other animal products: eggs, lard, bone marrow, bone broth, etc.
Low-lactose dairy (in small amounts): heavy cream, hard cheese, butter, etc.

Technically, carnivore diet followers should only drink water and bone broth because even low-carb drinks like tea and coffee come from plants (seriously). But a lot of people include them anyways. Oh and seasonings that are zero carb like salt and pepper are allowed, but only by some factions of the diet! (Healthline)

 

What foods CAN’T you eat on the Carnivore Diet?

 

Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.
Fruits: apples, berries, bananas, kiwi, oranges, etc.
High-lactose dairy: milk, yogurt, soft cheese, etc.
Legumes: beans, lentils, etc.
Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
Grains: rice, wheat, bread, quinoa, pasta, etc.
Alcohol: beer, wine, liquor, etc.
Sugars: table sugar, maple syrup, brown sugar, etc.
Beverages other than water: soda, coffee, tea, fruit juice, etc. (Healthline)







Okay now that we know how restrictive the carnivore diet is… why would anyone want to follow it? 

 

The people who praise this diet claim it can help with:

Weight loss
Mood disorders like depression and anxiety
Regulating blood sugar 
Arthritis

…But does it really?

Let’s start with weight loss.

So we know that eating more protein can help with losing weight. Protein is filling and keeps you satisfied, which helps you eat less. With the carnivore diet, you’re eating ONLY meat, so it’s also a lot harder to eat too many calories. So, you might lose weight.

BUT (there is always a but with these diets right?!) the people behind the diet also recommend eating high fat meats to help meet your calorie needs. This causes some unpleasant issues we’ll talk about later.

The theory behind the other “benefits” is that eating only meat eliminates any type of food that can cause sensitivities and inflammation – like wheat, dairy, nuts, etc. 

As far as the science behind these claims, there really isn’t any. Nothing reliable at least.

Possible problems with this diet

 

The main thing I don’t like about this diet is how restrictive it is. It would be HARD to follow this for more than a few weeks. So even if you do lose a little weight, it’s probably not staying off for long. 

Next, your body needs more than just meat. You’re missing out on A LOT on the carnivore diet.

Uhh like FIBER!!

When I was reading about people who gave this diet a shot (Joe Rogan was one), most of them said they experienced constipation, followed by horrible diarrhea a few weeks in. No thanks.

Why does this happen? A couple of reasons. We know that no fiber = constipation. Then once you’re further into the no-carb diet, your body has to adjust and make energy from fat and protein. When this happens, a lot of fat ends up in your intestines that needs to well… exit. Which leaves you running to the bathroom.

Eating a diet based on meat can also be really high in fat and sodium. You can actually have vitamin deficiencies on this diet too.

So here are my thoughts…

 

This diet is intense and super restrictive.

Like any extreme diet, the carnivore diet just isn’t sustainable. If you want to lose weight, you’re much better off doing it the right way with a balanced diet of whole, nutritious foods and plenty of exercise. Extreme diets are hard on the body AND your mental health. And most of the time, they don’t work! Totally not worth it if you ask me.

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Dear Cassey: What do I do when someone calls me fat?

Dear Cassey,

I work in a male-dominated field. Long story short, I was away from my normal assignment for the past 12 months so I hadn’t seen a lot of my coworkers in a while. A male coworker recently decided to point out that I’ve gained weight since the last time he saw me. Then a few days later, he said I should really get new pants before they split. I know you had some trouble with internet trolls saying bad stuff about your body (which btw you look awesome). How do you recommend I talk to this person?

I normally get all kinds of bad comments from the public because of my field (law enforcement) but it never gets to me. The only reason this is getting to me is because it’s coming from a middle aged guy that I’m cordial with but not friends with and don’t normally joke around with.

Sincerely,

Trolled IRL

Dear Trolled IRL,

First of all – thank you for your service.

Secondly, UGH. This makes me SO ANGRY!!!! I’m sorry this happened. It is SO WRONG on SO MANY LEVELS.

I remember the very first time someone called me fat. I was in elementary school. I never thought there was anything wrong with my body until that exact moment when a girl pointed at me while I was eating and asked me “Why are you so fat?” I ran into the bathroom and cried so hard. That moment shaped the rest of my life.

Now, back to your colleague. He is being so rude, so inappropriate, and so unprofessional. Just from hearing your story, I know exactly the type of person he is, and honestly, I’d try to get as far away from him as possible. He seems like a horrible human with no manners and no regard for other’s feelings. I wonder how he was raised.

In my opinion, negatively commenting on anyone’s body (especially your co-workers’) is never appropriate, EVER!!!! Is it possible for you to contact HR and/or your boss and tell them about this? Especially since it has happened twice?

I however, totally understand that there are 2 different social consequences for dealing with this via upper management versus dealing with this directly.

If you don’t feel comfortable going to HR right away, or think they won’t do anything about it anyway, here’s what I would do if I had to deal with him – adult to adult.

I’d ask to take him aside and talk to him. Say “Hey, mind if we chat about something that’s been on my mind?” Remind him about those 2 incidents that happened and tell him how uncomfortable and harassed it made you feel. Then ask him why he felt like he needed to tell you that.

After he gives you whatever B.S. answer he decides to make up, tell him that your body is none of his business and that the way your pants fit has nothing to do with the work that both of you do. Tell him that you wanted to give him an opportunity to explain himself so that you two could deal with this privately, before it was going to get out of hand, potentially requiring you to involve other people. (Maybe that will scare him.)

If he’s a logical person who genuinely wasn’t aware of his rudeness, then he should apologize and say he won’t do it again.

If he’s a total a-hole (which it sounds like he might be), he might respond by making you feel bad for standing up for yourself. Be prepared. He might say that you’re too sensitive, that you’re insecure, that you’re making a big deal out of nothing, that you actually do need new pants, or maybe he’ll even give you a fake apology, roll his eyes, and then gossip about you with fellow co-workers about this private matter.

If this happens – you need to tell your boss or HR. If his presence makes you uncomfortable and it negatively affects the quality of your work, that is something your manager needs to deal with immediately! I don’t know how the Law Enforcement field works, but maybe he can get transferred or maybe you can request to never have the same shift as him. Whatever happens, I want to see this male colleague out of your life. He seems like a total jerk who is degrading the quality of your work experience.

Good luck Trolled IRL! You’ve got this.

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

The post Dear Cassey: What do I do when someone calls me fat? appeared first on Blogilates.

Dear Cassey: How do I deal with stress eating?

Dear Cassey,

Do you have any tips on how to combat stress eating? Hormones, lack of sleep, changes at work, and just general stress at work have been making me feel very stressed, and I’m finding myself reaching for snacks in these times of stress.

I try to keep snacks relatively healthy, like nuts or cheeses, but other times, I crave chocolate or something salty, and usually find myself feeling so full later that even thinking of a meal doesn’t sound appetizing, and I feel tempted to skip a meal just to try to “even out” and not take in too many calories.

I’m not unhealthily overweight, but I have gained weight since my cheerleading days, 5 years ago, and I feel like finding a healthier stress relief could help me feel closer to losing the unwanted weight. I know working out more can help relieve stress overall, but I wonder about immediate forms of relief as well. I would appreciate your advice.

Thank you!

Stress Eater

Dear Stress Eater,

First of all! I want to say thank you for being one of the first people to ever write in to my advice column! I am excited to focus on helping you deal with your stress eating today – because GIRL, I feel you. I used to stress eat A LOT and it was problem that I needed to acknowledge before I could get better.

Look, all those things you mentioned: lack of sleep, hormonal changes, and issues at work – those are 100% stress inducers! And guess what stress does? It makes us act out of character…it makes us cranky…it makes us cave into our weaknesses…it makes us make bad decisions…and it makes us want to reach for things that can make us feel good with low effort. And one of the easiest feel-good things we can reach for is FOOD!

I mean food makes us feel good in the moment – there’s no debate about that. And there’s nothing wrong with reaching for something to eat to make us feel better – because really, it DOES make us feel better!

Biting into something sweet or crunching on something salty brings us back to the good ole days of our childhood, where we could pretty much eat whatever we wanted without worrying that it would make us fat. Good flavors make us happy. But then, ya know, adulthood came along, and all of a sudden food had consequences. And that’s why we’re having this conversation.

Stress eating makes us eat more than we need to because we’re not eating when we’re hungry. We’re eating as a coping mechanism. And when we eat in EXCESS of our weight-maintenance caloric levels, we gain weight.

So, how do you stop the stress eating? Well – you need to figure out what you think is making you stressed and stop putting yourself in those situations! Here’s my advice.

BREATHE, HYDRATE, WALK.

The next time you wanna run to the snack cabinet and down a bunch of chips, take a moment to breathe. In through the nose and out through the mouth. Slowly. Remind yourself that you’re not actually hungry, and that you just need a break. Take a sip of water and go outside for a walk. It’ll help clear your mind and get your blood pumping, which will in turn make you feel better pretty much right away!

SLEEP MORE.

Not getting enough sleep 100% makes you stressed out. It increases your stress hormone cortisol, which also has been shown to be linked to an increase in lower belly fat. So what to do? Make it a PRIORITY to get into bed earlier. Try 10 min earlier, then 20 min, then 30 min, then an hour earlier. The sooner you get IN bed (even if you’re not sleepy), the sooner you’ll be likely to fall asleep.

If you have trouble falling asleep, do not look at your phone right before you go to bed. Work emails and notifications will stress you out. The light will make it harder for you to fall asleep. Instead, try reading a book. That always puts me right to bed!

CREATE A POSITIVE WORK ENVIRONMENT.

You mentioned that changes at work and work stress in general have you feeling not so great. Is there a way you can talk to your boss and tell him or her what’s going on? How can your boss help you do your job better? I mean, yes they are there to manage you, but there are also there to get you to do your job well. It’s ok to ask for help! Maybe there’s something that you guys can discuss that will improve the work flow for the whole team!

If talking to your boss sounds scary, how about talking to your co-workers? Problem solving together and then bringing your plan to the boss might even impress him or her! Well that is…if your boss is open minded and is thinking about the welfare of the team and not his or her pride!

Either way, when work is stressful, I think it is important to them someone know so that they can help you get through it. I encourage our employees to always tell me if something is bothering them so that I can help them thrive at their job. It’s my duty to help them work on their best level!

FIND YOUR FORM OF MEDITATION.

Traditional meditation isn’t suited for everyone. I tried, and I just couldn’t find peace in sitting still for an hour. But meditation doesn’t have to look like that!

My form of meditation is getting a deep tissue massage! That makes me feel so relaxed right away.

I also find that getting in the zone when working out is another form of meditation for me. I always feel good after.

Find something that you can get lost in. Maybe it’s drawing, yoga, knitting, gardening – whatever it is – your form of meditation does not have to look like anyone else’s. It just needs to make you feel relaxed.

TALK IT OUT.

If you’re still stressed after trying all of this, talk it out with someone. Sometimes we just need someone to hear us complain! Get it off your chest. Talking it out will bring clarity to the situation and will help you figure out what is ACTUALLY stressing you out. Once you figure that out, and figure out a plan of attack for your problem, you won’t be stressed anymore! Being solutions oriented helps me stay less stressed because it keeps be objective and focused on the end goal.

Alright Stress Eater – I hope that helps!

If any of you guys have a question for the “Dear Cassey” advice column, please text your question to me at 510-692-4556. If you’re not able to because you’re not in the US or Canada, then you can leave a comment below!

The post Dear Cassey: How do I deal with stress eating? appeared first on Blogilates.

Instagram filters that’ll actually make you feel better about yourself

Hey guys!

Fun stuff happening at Blogilates HQ! We’ve been diving into making Instagram AR (augmented reality) filters and we are having SO MUCH FUN!!!! Here are the ones we currently have out that you need to try right now!

#1. “Your best quality is…” by @popflex_active

The girls on the team wanted to create a filter that would give you an instant mood boost! You know that feeling you get after someone gives you a genuine compliment? Well, that’s what this filter is all about.

#2. “Sparkly Eyes” by @popflex_active

The way I see the world? Full of magic and possibility! This is an optimistic filter that’ll fill your eyes with wonder, while gently shooting out stars and lightning bolts every time you blink!

#3. “Post workout sparkle” by @blogilates

Pretty much the epitome of the phrase “I don’t sweat, I sparkle.” This filter will give you skin a natural glow and add dainty sparkles around your face.

#4. “Roses are Red” by @blogilates

In a lovey dovey mood? Or just wanna try on red lipstick without actually wearing red lipstick?! This filter paints you as the ultimate romantic, complete with rose crown, floating hearts, lashes, cat eyeliner, and lush red lips.

#5. “Workout Command!!” by @blogilates

What better way to boost your mood than with a quick workout!? Run my workout command filter and do the command that pops up! It’s short and doable. So, just do it. Don’t skip it! Or else you will miss out on a natural high! Hello endorphin boost!

 

So, how do you find these filters?

First, you need to be on your phone! You can’t use them on desktop (or as far as I know).

Go to the Instagram profile of either @blogilates or @popflex_active and click on the sparkly face icon.

That’s where you will find all the filters that we’ve created. Then click on the filter you wanna try!

You can click on the camera icon to try it! But also, click on the download icon to save it to your IG stories. This way you won’t have to keep going to my profile every time you wanna use it.

How many of these filters have you tried!??? Tag me if you try em. I wanna see your pretty faces!

The post Instagram filters that’ll actually make you feel better about yourself appeared first on Blogilates.

Looking for my 2020 POPFLEX POWERGIRLS!

Hey guys!

We’re on the hunt for this year’s POPFLEX Powergirls and I really really want you to apply!! I’m sooo excited that submissions are officially OPEN and I get to meet this year’s group of amazing women who will represent POPFLEX so soon!

Wait, what’s a POWERGIRL?

POWERGIRLS are ambassadors and role models for POPFLEX, my activewear brand. This special group includes girls who have overcome obstacles and challenges in life, and have TRANSFORMED those struggles into their own personal superpower. POWERGIRLS are strong and resilient, but they also radiate positivity and inspiration to everyone they come in contact with. If you’re chosen as a POWERGIRL, you’ll rep everything behind the POPFLEX vibe.

What are the perks of being a POWERGIRL?

Hmmm where do I start because there are SO MANY!

First of all, every POWERGIRL gets their activewear closet sponsored for 1 whole year by POPFLEX!

YUP.

This group is so special to me, so they get everything. You’ll get sports bras, leggings, yoga mats, fit planners – everything you need to stay motivated all year long. I looove to pamper the POWERGIRLS, and TRUST ME when I say I will hook you up – I HOOK YOU UP. Then you’ll take pics, and we’re gonna feature you rocking your outfits on the POPFLEX Instagram and website! 

ALSO – I’m taking all of the POWERGIRLS on an exclusive, all expenses-paid retreat! We will LIVE. IT. UP. Seriously, last year’s retreat was more amazing than I could have ever imagined and I know this year is going to be even better! We’ll bond, we’ll eat healthy food prepped by our very own private chef, we’ll work out and we’ll do fun photoshoots in absolutely GORGEOUS locations. Here’s a little taste of how amazing last year’s retreat was:

LOOK AT THIS PLACE! We went to Big Bear, CA last year. Where will we go this year!?

Umm… cutest cabin EVER.

Have you ever seen a cozier spot for Pilates?!

My heart almost bursted the moment I met all the POWERGIRLS in person.

Healthy meals, thanks to our private chef! Vegan options, paleo options, Whole30 options, gluten free options, dairy free options…I mean…the food was HEAVEN.

That face you make when you get FREE CLOTHES!

New clothes + magical backdrops = AMAZING photoshoots!

I mean…

“I Don’t Sweat, I Sparkle” Instagram Filter!

Hey guys!

I can’t think of a single time when I feel more like a goddess than after a really tough workout that I just CRUSHEDDD. You know that on top of the world feeling? That euphoria? That post workout high? That GLOW. You know what I’m talking about.

I mean yeah I’m all sweaty but let’s be honest, sweat = little beads of accomplishment!

“I don’t sweat, I sparkle.”

I always think of this quote when I’m looking in the mirror after a tough workout – because it’s sooo true! But the post-workout sparkle isn’t all about that physical, sweaty glow. It’s about the inspiration that sparks inside us after we GET IT during a workout. You know the feeling. That feeling that you can seriously conquer anything… like BRING IT ON, WORLD! That sparkle is where it’s at. I love it. I LIVE FOR IT.

The idea of “I don’t sweat, I sparkle” actually inspired my first ever Instagram AR filter, called “Post-Workout Sparkle!” I really wanted to create a filter that would match the amazing mood that we feel post-workout. That’s when I feel the most beautiful, even if I’m dripping in sweat. Actually…the sweat gives an added bonus of a natural, dewy glow – and who doesn’t want that?! The Post-Workout Sparkle filter mimics that glow, brightening your face with a touch of sparkle. You have to try it!

Just go on my Instagram @blogilates and click on the 3rd grey icon from the left. You can only see it if you’re on mobile. It’s the icon with the face and sparkles. That’s where you’ll find my filter!

Make sure to save it so you can constantly use it!

With this filter, we can remind ourselves any time of day that we are total goddesses and that we’re unstoppable!

Have you tried it yet?! I CAN’T WAIT TO SEE!

Kinda loving this whole Instagram AR filter thing. Any ideas for the next AR filter design?! I wanna make more!

The post “I Don’t Sweat, I Sparkle” Instagram Filter! appeared first on Blogilates.