Cassey Ho's Blog, page 90

I’m taking the 100 Glute Challenge. You in?

Hey guys!

So, the last time I did a “100” Challenge, Taylor Swift ACTUALLY DID IT.

I DIED.

I LEGIT DIED.

But I came back to life because now it is time to do a “100” challenge for everyone’s fave body part to work…the BOOTY.

I will be personally committing to doing 100 reps of a unique butt exercise every single day, for 30 days. And guess what? That means I’ll also be uploading 30 full length workout videos in 30 days.

YUP.

1 video per day, per move.

There is no excuse for you to not finish your challenge because I will be right there with you EVERY SINGLE DAY doing it with you.

If you’re ready to commit, go in the comments right now and type “I’M IN!”

Here’s the challenge:

WHEN:

It begins August 4th and ends September 2nd.

WHAT:

Do 100 reps of the butt exercise listed for the day! Whether it’s all 100 reps in one go, or 10 sets of 10 reps – doesn’t matter. JUST FINISH IT.

Take a before picture and an after picture! As long as you’re eating clean and drinking tons of water, you will see and feel a difference at the end of the challenge! Use #100glutechallenge if you post anything along your journey! This will help us all stay motivated and connected!

WHERE:

Anywhere! You can do all these moves with no equipment! Print out this printable above and hang it on your wall and also head over to YouTube.com/Blogilates to watch my daily video showing you EXACTLY how to do each move! I’ll also suffer through the 100 reps with you!

GIVEAWAY:

I will be giving away 5 pairs of peach socks and 5 peach hairties to 5 participating POPsters each week for 4 weeks straight! (That’s 20 winners!!!)

To win…here’s what you need to do:

Post the challenge graphic or a pic or video of you doing the move of the day, and hashtag #100glutechallenge and tag @blogilates and @popflex_active.
Follow @blogilates, @popflex_active, and @poppilatesofficial (for modification videos) on Instagram.

The winners will be picked each Friday by @popflex_active!

Good luck guys!!! I’m so excited. You in?

 

 

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What’s the point of feeling guilty around food?

 

Food, glorious food. Glorious…and kinda stressful if you let it take over your emotions!

The truth is, so many of us tend to experience guilty feelings around food. We eat too many carbs…feel guilty! Indulge with our girlfriends while out for dinner…guilty! Eat ice cream when we’ve got PMS…GUILTY!

I can 100% relate to this feeling, but I’m trying really hard to stop.

Here’s why…

Guilt is a wasteful feeling!

Guilt has to be the absolute worst feeling (tied with jealousy and regret).

Think about it…

Does feeling guilty reverse the fact that you ate the food? Does it somehow make you feel better? Does it teach you anything? Nope. It just steals your time, makes you feel miserable and gives food way too much power over your thoughts.

Sometimes our minds just need to be told to quieten down. Not all of our thoughts and feelings are useful, and some of them are downright annoying. When it comes to food, don’t let your mind get the better of you!

Why do we feel guilty?

When I feel guilty about food, I realize that those feelings are simply me beating myself up for no good reason! Those feelings come from a place that tells us that we need to “do better”. They tell us that if we indulge then we’ve failed.

Umm…those feelings can seriously just take a hike. They’re not accurate!

If most of the time you are making an effort to eat a nutritious, body-fueling diet, then get out there and enjoy all the foodie wonders of the world. Be strong with your inner voice and say to the guilt, “see ya later, don’t come back”.

 

Stand strong behind your own decisions

If you’re going to eat a “YOLO meal”, then do it wholeheartedly. Make the decision, then commit to it 100%. Eat it, enjoy it, forget about it, move on.

By the way, “YOLO meal” is my way of saying “cheat meal”. Cheating makes it sound like we’re doing something wrong…eating tasty food is far from being wrong!

If you can see yourself stressing out and feeling guilty, then don’t eat the treat. If you can foresee guilt…just avoid it! Save yourself from those wasted feelings and just stick to your regular plan.

One YOLO meal…or one indulgent weekend won’t ruin everything!

Hey. I know that it can feel a little disappointing when you think you’ve gone backwards or have “ruined” your great progress. That’s when we need to remind ourselves that a few treat meals or “fun” meals won’t ruin anything at all.

Give yourself that treat, or that day of treats, or that full-blown, fun, crazy weekend of abandon! Then simply get back on the healthy track on Monday. No harm done. Lots of fun and deliciousness had. Life lived!

Go ahead and give yourself permission to enjoy the foods you love! You know that you’re awesome at taking care of yourself and that your body is super nourished most of the time. And if our little friend guilt comes knocking at the door? Tell him to get lost.

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Why Women Think Aging is Ugly

My feed has recently been flooded with a ton of “old face” photos. Have you seen them? They’re pretty fun to look at! But I quickly noticed that nearly all of them being uploaded were being done so by only one sex…males.

Why? Well, the answer is simple. Our society has groomed us to desire younger looking women. Females are OBSESSED with all kinds of skin treatments and makeup tricks to make us look younger. Old women are considered expired and not sexy. Men on the other hand can still be desirable and hot when they’re older.

So I went ahead and downloaded Face App so I could post an old face pic in retaliation. I uploaded some photos of myself and played around with the filters. And…to my dismay – I reacted like society wanted me to. My honest initial reactions to my older self photos were “EEEEWWW!!! I look so ugly!” And “AHHHH my skin!” And “I CAN’T POST THAT!!!”

On the other hand, @samlivits did it to his pic and he thought it was really cool. The white hair. The extra wrinkles. The sagging skin.

How interesting is it that women can view aging as ugly, while men view every year they gain as another badge of honor?

Time to reshape the way we look at getting older. With every birthday, we gain more wisdom and more experience, therefore we should get more and more comfortable in our own skin. Let’s stop thinking that aging is ugly. I’m starting that convo by posting this old face transformation on my feed. Will you?

PS – On the topic of looking young though…eating whole, natural foods and exercising keeps you youthful and healthy from the inside out…so don’t ever stop that! Wear sun block. Drink water. Wash your face. Floss. And stay away from drugs, kids!

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7 Motivation Hacks You’ve Never Heard of that Actually Work

Hey guys!

I have to tell you something. My motivation has been running away from me lately. I don’t know what’s up, but I’m finding it hard to wake up early for my morning workouts (in fact I missed like 3 of them this past week). I’m eating foods that I normally don’t because I have this “don’t care” attitude right now. So I’m writing this blog post for both of us.

Let’s snap out of this funk, shall we?

#1. Coax yourself with a less intense workout

I love working out (obviously), but you know what? Sometimes I just DON’T WANT TO!

Get me that Netflix, give me those Trader Joe’s plantain chips with guac, and get those gym shoes away from me…you what I mean!?

But instead of completely skipping my workout or shoving myself out the door and dreading the gym, the best solution I’ve found is to just PICK ANOTHER WORKOUT! If weight lifting or HIIT sounds too intense, I’ll sign up to take a slower paced class like hot yoga or pilates reformer. That way I don’t feel as intimidated. Working out then feels like a treat again. Not a chore.

#2. Change it up

If your workout plan is boring you to death, completely switch it up! There is nothing wrong with you for getting tired of something. That is totally normal and totally human.What you need is NEWNESS.

Try a new eating plan (yay for buying new ingredients and trying new recipes!) or buy yourself a new workout outfit! If that’s not enough, then like I said above, pick a totally new workout.

If there’s been a workout you’ve been super curious about, now is the time to jump in and try it! I love taking classes on ClassPass because I get to pick a workout (like how I’d pick a dish on a menu) and then I await my surprise! It’s fun. Sometimes they’re amazing and sometimes they’re horrendous, but that’s the fun of working out in 2019. You’ve got SO MANY CHOICES. SO stop with the excuses!

#3. Get up and have a glass of water

Ever just sit there thinking about the stuff you’ve got to do but you don’t actually get up and do it? Next time that happens, just stand up and do this.

Get up and have a glass of water.

Why?

First, drinking water will help you feel less sluggish. It’s a simple thing, and it’s not an unpleasant thing to do. Plus it gets you into the “doing” mode, and out of “thinking” mode.

So, get up and get out of your head!

#4. Have a motivation helpline

I bet you a million bucks your friends are in the same “motivation rut” as you, in some way.

Create a group chat dedicated to supporting each other when motivation is nowhere to be found.

You are not alone in how you feel. Don’t ever think that everyone else in the world is doing great while you struggle. I promise you, almost everyone out there is fighting against some form of unmotivated feelings.

You’re doing amazing. Give your friends the chance to remind you of that!

#5. Write a fool-proof list of “why”

Let me ask you something…why are you pushing yourself toward being more motivated?

Kind of a tough question, huh?

This was me a while ago: “I’m going to the gym because I’m not happy with my body”.

Eek. That hurt. That’s a hurtful “why”! So I changed those thoughts! Now it’s: “I’m going to the gym because it makes me feel strong and energized”.

Write down your “why” and make sure it’s kind, motivating and inspiring!

#6. Leave today behind…but use it to fuel tomorrow

Some days are just kinda…meh, and we should accept it! It’s ok. Just do what you can to get through it and look toward tomorrow.

It’s all good. It doesn’t mean that your entire week is ruined or that your motivation is gone forever! It’s just the down in the ups and downs of life. It’s TOTALLY NORMAL.

Just something to think about. Productivity doesn’t always mean a day of rushing around at 100% speed all day…productivity can mean resting too. Rest is equally as important.

#7. Tackle the immediate stuff first

Anyone else have a habit of running toward the big goals without actually dealing with the little things which need to be done? SAME!

Here’s what to do:

Write down all those small tasks which have to be done
Tick off the ones you can complete now
Smile! You achieved stuff…yay!

 

The post 7 Motivation Hacks You’ve Never Heard of that Actually Work appeared first on Blogilates.

Your July Workout Calendar!

Hey guys!

OMG. Can you believe that we made it all the way through the #28DaySummerSculpt!??!? I am SORE and I know you are too, but guess what?? I have more workouts for you! Yes. That’s right. We

Happy Father’s Day!

Happy Father’s Day to my dad who has persevered through so much in order help our family SURVIVE, and eventually THRIVE in America. Let’s backtrack.

My grandfather ran a pretty successful rice mill in Vietnam but when the communists arrived, they knew it would all be destroyed. So my grandparents prepared my dad and his brother to escape Vietnam first. My grandma sewed some money into the lining of my uncle’s pants and silently cried as she let go of her 2 young boys.

Before my grandparents could figure out their next step, the communists threw my grandpa in jail (just for being a businessman) and then literally tossed my grandma in the jungle to starve and get eaten alive by the animals.

Because no letters were allowed into or out of Vietnam during the war, my dad and uncle had NO IDEA that their father had been captured and that their mother had suffered a stroke from the stress of not knowing if her husband was dead or alive…and not knowing if her young sons were dead or alive.

Meanwhile, my dad found himself bussing tables for $2/hr in California while pushing himself through community college without even knowing the language. Imagine reading a textbook but having to look up every single word in the dictionary. However, he didn’t let his broken English or the racism he faced stop him from pursuing an education. My dad ended up earning a Masters in Engineering and got a real job that could support his new wife and then eventually, my sister and I.

2 years later, my grandparents escaped Vietnam. They came here with absolutely NOTHING, but it didn’t matter, because the family was reunited.

After they settled in, my dad and his father built a little house that eventually I’d grow up in. When I say “built”, I mean, literally – by hand. Every nail, every wood panel, every shingle. It was a tiny box about the size of a small 1 bedroom apartment, but that’s where everything began again. The Ho Family REBUILT themselves.

I know I’ve spoken harshly about my father before, but as I get older, I now understand that every time he pushed me to study harder or yelled at me to run faster, it was to teach me how to become EXACTLY the person I am today.

I am grateful for my father, for my grandfather, for my grandmother, for all the generations before me that suffered to get me to where I am today. Happy Father’s Day dad. Thank you for teaching me how to never give up.

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It took me six years to find a solution….

Hi guys!!

Have you seen the new yoga mats available on PopFlex?!? They are SO cute and I’m so glad to finally be able to offer the best mats I can!!

It took me several years to finally get my yoga mats exactly where I needed them to be. I’m proud of these vegan suede mats, and that’s why they are consistently my #1 seller! But, it wasn’t easy. Let’s take a trip down yoga mat memory lane:

2012-2014: When I first started designing mats, we’d silk screen 1-color motivational sayings on basic neoprene mats like “Sore today, Strong Tomorrow” and “Train Insane or Remain The Same”! These were great! Except I wanted them to have more cushion for joint support and I needed them to be more colorful.

2015-2017: We began designing unique prints for our fit planners and our clothes, so I wanted to find a way to transfer that print to a neoprene mat. It was difficult, but we found a way! We introduced our “Couture Mats” which were very thick and luxurious with all sorts of colorful prints! These were lovely! But the extra thickness made them heavy, and after introducing @piit28official, we discovered that mountain climbers with shoes were slowly making the colors fade. Plus the neoprene proved to be hard for those who sweated a lot. Slippery hands were an issue.

2018-2019: After years of development and testing, we finally made it to our current “Vegan Suede Yoga Mat”. I LOVE THIS MAT. It is everything I want it to be and it is the only mat I use when I work out. Can I brag about it for a sec!?? Cuz imma brag about it for a sec!

You don’t slip. In fact, the sweatier you get, the better your hands will grip to the mat. Yup. Hello vegan suede!

It’s lightweight, but still super thick and cushiony! Only about 2 lbs…not 10 lbs like those other mats!

The color does not fade! Do as many mountain climbers as you want, the color stays right there exactly as the day you bought it.

As you can see, the first time you try something, even if you’re trying your best, it won’t be perfect. Maybe it’s perfect for the moment, but you’ve got to keep evolving, experimenting and MOST IMPORTANTLY, using your failures as a lesson! I’m so proud of these @popflex_active vegan suede mats, and I’m happy to introduce some new designs into the family! Which do you like better? “Take a Dip”

8 Times Working Out was SO Relatable

Hey guys!

I know a lot of you have been doing the 28 Day Summer Sculpt with me and it has not been easy, but you are getting it DONE – and I couldn’t be more proud of you!! We are in the thick of it now, so KEEP GOING. DO. NOT. STOP. You are 100% strong enough to make it til the end.

But…ok…let’s be real. Working out comes with a LOT of struggles. Not just like “boo I’m sweaty and I have to wash my hair” but like “OMG EVERYTHING HURTS AND I’M DYING”. Let’s discuss, shall we?

#1. Walking is HARD. Like… really hard. Jello legs anyone?

 

#2. When videos are too hard so you take matters into your own hands.

 

 

#3. DO NOT make me laugh after an ab workout. That’s just mean.

 

#4. I’d like to see guys who grunt aggressively at the gym do some Curly arms.

 

 

#5. So nasty. But so satisfying.

 

#6. It’s a 3 step process.

 

#7.

You: Red-faced, winded, dying.

Instructor: Sweat glistening like the best highlight ever, speaking in full sentences, generally unbothered.

You: HOW?!?!??

 

#8. MASOCHIST? I THINK YAASSSSS!!!!!

 

The struggle is REAL you guys. And yet we keep pushing because we know that, at the end of the day, your body will thank you for taking care of it and cherishing it.

No matter what ANY instructor throws at you (including me) – you can do it! You might have to take more breaks than you want to, but that’s ok. Stop, and start again. That’s life! You can’t get stronger without a good challenge! So let’s work together to push through and find our strength!

What are your workout struggles?

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Official 28 Day Summer Sculpt Program!

Hey guys!

Thank you so much for signing up for the 28 Day #SummerSculpt! Are you ready for 4 weeks of sweaty summer bliss?

Every day you will be completing 1 video. Each video is a COMPLETE workout, around 40 minutes long! It includes your warmup, your workout, and your cool down. So all you need to do is focus on 1 check mark per day.

Here is how I’m breaking down your muscle groups for the week:

MONDAY // TOTAL BODY


TUESDAY // LEGS & BUTT


WEDNESDAY // ARMS & BACK


THURSDAY // ABS & BUTT


FRIDAY // OBLIQUES & THIGHS


SATURDAY // STRETCH


SUNDAY // CARDIO & ABS

Click to download the high res image!

Click to download the clickable PDF!

The #SummerSculpt begins on Monday, June 3rd and ends on June 30th! I will be uploading the videos to YouTube one day earlier to make sure all time zones are taken care of!

Your first task is to take a selfie with this calendar and share it on your Instagram, tagging @blogilates and #SummerSculpt! You’ll have one thing checked off before your Monday workout begins.

Now…who is EXCITED!!???

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Goal setting: when to make it public vs. private

The influencer culture really forces people to put-on-display their every action in the cutest, funniest, sexiest, most motivational, and most entertaining way…or else…did it even happen?

The obvious answer is YES DUH OF COURSE IT HAPPENED. However, if I chose to NOT make “it” content, that sort of makes me a “bad influencer” or content creator. I don’t upload as many IG stories as other influencers and I surely am not in the world of daily vlogging! (I tried. Couldn’t handle.)

In contrast though, it makes me a human who just wants to breathe. I like doing things for the joy of simply doing them.

There’s a lot I do off camera that I don’t share with you because I just want to live. To be. To do. TO GET TO WORK.

The decision to create a personal silence around certain parts of my life has been great for my fitness, my diet, my body, and my mental/emotional health. It has allowed me non-judgmental time to experiment and groove into things…To make my health truly mine, and not the subject of a debate between camps of people who don’t know my past, my present, or where I want to be in the future.

PUBLIC VERSUS PRIVATE GOALS

I used to say that when making goals, you should SHOUT IT TO THE WORLD! YELL IT TO THE UNIVERSE! Public goals are highly effective! Whether it’s an Instagram post, Facebook post, or you told your family over dinner, the act of sharing your goals with others holds you accountable, because you know your people will be watching.

However, it’s not wrong to set private goals. In fact, it creates a very safe space that allows you to fail without judgement. And guess what? You’re going to fail on any journey towards success. There will be setbacks and things that just don’t turn out as you would have hoped. And for many of us, we need that private, non-judgemental space as we heal, and bounce back up to try again. With private goal setting, I highly suggest:

Writing your goal down somewhere so it’s not just a floating thought in your head.
Hanging your goal in an intimate place like by your bed or on the bathroom mirror so you feel like it’s a secret between you and you.
Starting a private Instagram page that no one knows about to document your journey in an UNFILTERED, HONEST, and almost UNCOMFORTABLY RAW way.

Finally, you don’t have to be a 100% public goal or 100% private goal person, you can do both! (The world is not black and white afterall!) Go public with the things you feel like you need the cheerleaders for, and go private with the things you’re not as confident about. The only thing I ask, is that you promise to be a DOER not a SAYER.

For me, I will continue to share with you my struggles, my real emotions, and raw thoughts as much as I can while still being able to function as a human, a wife, a sister, a daughter, a mother to Sir George, an instructor, and an entrepreneur. You know I love you, but sometimes Cassey needs her me-time, kay?! :P

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