Cassey Ho's Blog, page 95

Stretches for when you need to wind down! Virgo inspired.

HAPPY VIRGO SEASON!!!

I can’t believe these months are flying by so quickly! We’re at the end of August, we’re wrapping up summer, and you know what that calls for? A nice way to wind down from all of the summer crazies. Ha. But I don’t know if I can wind down for another few months because WEDDING.

Anyway! Virgos, I got something for ya!

Your Sweat Horoscope:

You know that exercise is necessary for a healthy body, but that doesn’t mean you necessarily like killing yourself with burpees and box jumps all day. You know the importance of a solid stretch routine that will put your body back in balance.

Your stretch routine: Play some relaxing music and hold each of these moves for at least 1 minute on each side! Breathe in through your nose and out through your mouth as you slowly slide deeper and deeper into each stretch. This routine will open up the tightness in your muscles – especially the back, the hamstrings, the hips, and the chest!

#1. Pike x 1 min hold

The pike will stretch out your hamstrings and lower back! Think about reaching the crown of your head as far forward toward your toes as possible instead of just trying to touch your face to your legs.

#2. Straddle x 1 min hold

This will stretch out your inner thighs and hips! Try to flatten your back and reach your chest towards the floor.

[image error]#3. King Pigeon Stretch x 1 min hold ea side

This stretches the hip flexors, quads, and total back. If you’re not able to hook your foot into your elbow, start slow by simply holding your toes with your hand.

#4. Low Lunge x 1 min hold ea side

Stretches your hip flexors. Make sure to create space between your belly and your upper thigh! Really push with your hand and open up your heart!

#5. Camel x 1 min hold

Opens up your chest like crazy! If it’s too much to lean all the way back, place your hands behind your back and support yourself as your lean backwards a little at a time.

[image error]#6. I.T. Band Stretch x 1 min hold ea side

Stretches your lower back and your IT band. If grabbing onto the outer part of your foot is crazy, then simply grab onto your calf. A slight knee bend is ok as you begin to work on your flexibility.

[image error]#7. Flying Pretzel x 1 min hold ea side

Stretches your back and hamstrings. If holding onto the outer foot is too intense, hold the calf with a slight bend.

#7. Single Leg Forward Bend x 1 min ea side

Feels so good for the hamstrings! Make sure both of your feet are facing forward and really push your hips back!

I hope you find this relaxing! Allow yourself some time and space to practice this routine. Don’t rush. Ease yourself slowly into every pose. Hold. Breathe. Find the comfort in the discomfort.

If you want to see the entire printable, check out my Pinterest! Do you like stretching or is it something you often neglect because you don’t have time?

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Your August 2018 Workout Calendar!

Happy August!!!

We are a little over 2 months away from the wedding. AHHHHHHH. How is it so close already!?? There are still a lot of things that are not set yet. I need to buy all the materials for my calligraphy displays and then write it all up! From the food menu items to the seating chart to the welcome sign! I got a lot of practice from doing the invitation addresses, but I have not worked with paint pens on acrylic yet. I must practice HARD!!!

Then the dress! I’m supposed to get fitted 6 weeks out, but I wanna get fitted now! I want it in my closet and ready to go! I don’t like when things are all over the place, but I’m sure the designer knows best. They do this because the fit can be inaccurate if you do it too far out due to weight loss or weight gain! Oh well, I must be patient. In other news, we found my sister’s Maid of Honor dress! My mom has her dress too, but no shoes yet. And I’m helping Sam’s mom find a nice dress for the wedding! All of this is super fun and I’m truly enjoying the journey. It’s just coming up too quickly though!!!

Anyway, August! Here’s your line up:

1. SUNDAY: Amazing Arms

2. MONDAY: Perky Butt

3. TUESDAY: Cardio Craze

4. WEDNESDAY: Ab Mania

5. THURSDAY: Total Body Blast

6. FRIDAY: Stretch out

7. SATURDAY: Thigh Trimdown

Click to download hi res cal!

If you’re new, here’s how it goes!

Head over to blogilates.com/calendar and click on the videos of the day.
Do each video once (unless otherwise stated)
Check off as you go!

Boom! That is it! Have fun and KILL IT.

Have fun! Happy August!

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The metaphor that blew my mind {Instathoughts}

Do you ever wonder what makes a tree fall? Probably not. But this weekend, while being amongst the largest and oldest trees in the world at Sequoia National Park, I wondered. And then…I read this sign that answered my question…AND ALSO felt like a warning to me and to all social media stars. It read this:

“Ironically, a tree’s own size can contribute to its downfall. If the tree starts to become unbalanced, it’s weight quickly becomes more than its shallow roots can handle.”

That hit me so hard.

I’ve seen so many successful social media stars become completely consumed by their numbers, their money, their followers, and their fame. I’ve seen people go into depression because they’re no longer popular. I’ve seen people use their money recklessly because they suddenly have so much of it. I’ve seen people change themselves (internally and surgically) because they want so badly to stay on top. I’ve seen people abuse their power by using their subscribers like minions to attack other creators.

The problem? People getting too big, too fast. This causes a lack in sense of self and then – IMBALANCE. You see, it takes time and/or a solid group of trustworthy people around you to build a strong foundation – the roots that’ll hold you when things aren’t always perfect and growing.

This is a reminder for all of us that being the biggest, the richest, the most famous isn’t everything. Find your core. Find the reason why you do what you do, and you’ll always be able to find BALANCE in the most unstable of times.

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Happy Bday Leos! Here’s a workout for you!

HAPPY LEO SEASON!!!

This month, I am featuring my lil sister (@jackleynho) because she is a Leo! It’s gonna be her bday soon, so to celebrate we’re gonna go on a lil nature trip! She’s so outdoorsy! Anyway, the super cool thing is that the Leo Sweat horoscope is so true because it features kickboxing. And get this…Jackelyn just so happens to be a kickboxing instructor! PERFECT right!?

Your Sweat Horoscope:

You love trying new trends – like the latest workout or the coolest new gym boutique because you like to be the first one to know what’s up. So to keep your fitness interesting enough for your personality, try switching it up to challenge and excite your muscles constantly! You can find extra motivation by also trying new, trendy activewear styles and and working out in large groups. Definitely take advantage of group fitness classes. They’re great for your social personality!

Your workout: This kickboxing routine will skyrocket your heart rate and make you melt fat like crazy! Put on some great music and let’s start kicking! Do each move for 1 min each and do a total of 4 rounds! Rest for 15 seconds in between exercises.

#1. Alternating Front Kick x 1 min

Place your hands in front of your chin in a ready stance. Then, using your core strength, pick up your leg and kick high!

#2. Curtsy Lunge to Side Kick x 1 min ea side

Again with the hands in ready stance, do a curtsy lunge and then kick the back leg up and onto the side!

#3. Jab Crosses x 1 min

The easiest way to describe this is to basically punch forward with your right hand then your left hand as you’re standing sideways. You will twist your body as you punch. Go hard and get all that anger out!

#4. Jumping Jack to Kick Back x 1 min alternating

Do 1 jumping jack, then kick one leg back and then kick the other leg back!

#5. Ab Ducks x 1 min

In a wide plié stance, squat down, and lean your obliques from side to side. Keep your hands at ready stance, right by your chin.

#6. High Lows x 1 min each side

Place one hand by your chin and use the other one to punch up then down. Move your legs in a “football run” or “quick feet” fashion as your punch form high to low!

 

There you have it my Leos! If you want to see the entire printable, check out my Pinterest! I hope you are enjoying the entire zodiac series! Have you tried some of them – even the ones that aren’t your sign?

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Your July 2018 Workout Calendar!

Hey guys!

I cannot believe that we just finished the 100 Squat Challenge! WHAT!!?? That means that we completed 3,000 squats!!!

ABSOLUTELY incredible.

I will be posting a 30 day recap video this coming week showing you the progress in my legs and butt! Regardless of how big or small those physical changes are, I know for sure that I am wayyyyy stronger. My legs are feeling solid. I love it!

Anyway, I’m super stoked for July 4th (there will be a surprise waiting for you on POPFLEX) and I am thrilled to share with you your July Workout Calendar! Here’s the new schedule:

SUNDAY: Arms & Back
MONDAY: Bikini Booty
TUESDAY: HIIT the Beach
WEDNESDAY: Ab-venture
THURSDAY: Total Body Tone
FRIDAY: Relax
SATURDAY: Lean Legs

Click to download hi res cal!

Make sure you check off each video as you go! Those checkmarks are kinda what I live for! You only need to do the videos once, unless you’re doing a Tuesday PIIT video, then you do 4 rounds for a full 28 min workout. Really take your Fridays to chill. I love dedicating some time to stretch my body fully.

As always, you can access the check-off-able digital workout calendar by logging in here:

blogilates.com/calendar

Have fun! Happy July! Let the summer fun begin!!!

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I wore a crop top to the gym {Instathoughts}

I wore a crop top to the gym. Maybe for some of you, it’s no big deal. But to me, wearing a shirt that exposes my midsection in public – the part of my body that I am THE MOST insecure about – is a victory.

I grew up fat. I was the chubby kid. I was made fun of for how I looked, for how much I weighed. So naturally, I wanted to show as little of my body as possible. It wasn’t until I hit puberty that I started to lose weight. But even then…and even at my leanest at my bikini competition…I can honestly tell you I’ve always FELT fat.

Fat is such a weird word, because it’s supposed to be like any other noun – like pen, bottle, shoe or phone. But when called fat, it evokes self-hatred, pity, and humiliation. In all honesty, I’ve been ashamed of my body most of my life. And to this very day, after years of practicing body positivity, there are still days I don’t like what I see in the mirror.

But today is different.

Today I wore a crop top to the gym. I chose not to care about how my stomach rolls over my pants during a crunch. I chose to not care that my muffintop squeezes at the top of my leggings in a side plank.

Instead, I CHOSE to focus on the fact that with every rep of every exercise – I AM BECOMING A STRONGER ME. A better me. A more confident me. A me who is less and less concerned about how I look, and more and more concerned about what I can do.

Anyway, there ya go. As a professional fitness instructor, even I’m still learning to be comfortable in my own skin. So don’t feel bad if you are still working on this too.

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At Home Pilates Workout That Will Kick Your Butt!

Hello and happy solstice! I am soooooo excited that summer is OFFICIALLY HERE!!!! YES!!! It is my fave time of year! No jackets. All swimsuits. Sun time. Pool time. Fruit all day. Chilled soups and summer salads. Outside life = the only life. AHHHHH!!!!

This also means that Cancer season has officially started! So for my summer babies out there, the workout routine that will best suit your personality is this total body POP Pilates workout that you can do easily in the comfort of your own home. Just turn up your favorite songs and start moving with the music!

Your Cancer Sweat Horoscope:

Cancers tend to be the homebodies of all the zodiac signs, so you may feel more comfortable working out at home instead of feeling like you’re being judged at the gym. That’s why at home workout videos or programs are an excellent place to start for you! Instead of comparing yourself to others, compare yourself to the person you were yesterday. You’ll be able to appreciate your progress so much more!

#1. Criss Cross x 50

Make sure to keep you shoulders lifted, as you twist your elbow to your opposite knee!

Works: Transverse abdominals and obliques

#2. Double Leg Lift x 20

Elbows wide as you support your head at the nape of your neck. Keep your shoulder blades off the mat in Pilates Stance. Then press your legs together and lower down your legs as far as you can before your lower back lifts off the mat.

Works: Lower abs, upper abs

#3. Down Dog Butt Lift x 25 each side

In a down dog, lift one leg up as high as you can, hold for a sec, then bring it back down.

Works:  Glutes

#4. Inner Thigh Lift x 50 each side

Lie on your side and support your head with the bottom arm. Grab your upper leg and hold it in front of your body. Then with the straightened bottom leg, do an “awkward foot”. Heel up, toes down, foot flexed. Pulse.

Works: Inner thigh

#5. Kneeling Leg Circle x 30 each side

Make sure your chest and hips are facing forward. Do not look down as you lift your leg!

Works: Core, outer thighs, glutes

#6. Oil Rigger x 15 each side

Be sure to have your elbows into your ribcage. Do not flare your elbows as you lower into your pushup!

Works: Tricep, chest

#6. Side Plank Dip x 15 each side

Keep your chest and hips facing forward! Your bottom elbow should also be directly under your shoulders.

Works: obliques

There you have it! A full body POP Pilates workout that you can do anywhere! It’s tough, but you’re tougher my dear :)

If you want to see the entire printable, check out my Pinterest!

Yay! I cannot believe we are halfway through the year! Do you read your horoscope? How accurate do you think yours is to your personality?

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How Jessica went from overweight and depressed to fit girl boss

In the fall 2011 I knew I needed a lifestyle change. I was the most unfit I had ever been, I was smoking 2 packs a cigarettes a day and basically given up on my health. I never felt good, I was severely depressed and as a mom of 2, I knew that if I kept it up, I wouldn’t be around to see them grow up.

I found POP Pilates on Pinterest and instantly fell in love with not only Cassey but the format. I loved the fact that there were pop song challenges that lasted 5-10 minutes. That’s all I could do to start – sometimes I even had to pause them but I loved it so much I never felt defeated.

The videos lead me to blogilates.com where I was blown away by the content that was offered. FOR FREE. I learned to add clean eating to my workout calendar, had access to recipes, and by May of 2012, I had lost over 50 lbs.

Since then, I’ve lost an additional 20-30 pounds and have maintained this lifestyle. In fact, I’ve made this lifestyle my life’s mission. I finally took the leap to become a certified POP instructor in July of 2017 (wanted to do that way before that but life and myself got in the way) and that lead me to becoming a NASM Certified Personal Trainer in March.

In April, I opened up my own Fitness Studio. Soar Fitness Studio in Morgantown, West Virginia!

POP Pilates changed my entire life. The workouts, the instructor training, the community and Cassey herself. It has empowered me more than I could’ve ever imagined and has helped give me the confidence to chase my dreams. I love sharing that empowerment with my POP students.

I am forever grateful for everything POP Pilates has done for my journey thus far. I know I have given myself a better chance of a longer life so that I may see my kids grow up. There are not enough thank you’s to say for something like that.

– Jessica

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Depression does not discriminate {Instathoughts}

 

I normally don’t cry over celebrity deaths, but yesterday when I heard that Kate Spade died by suicide in her New York apartment, I felt an overwhelming flood of sadness fill my body.

Just several months prior, I had listened to Kate and her husband Andy talk about how they built the iconic Kate Spade brand together on Guy Roz’s “How I Built This” podcast. Hearing them was so relatable because it reminded me of how Sam and I also met in college and how we also started off our business by designing bags – yoga bags in our case. How they melded career and love (not easy!) gave me so much excitement for all the things Sam and I hope to one day experience.

So, yesterday as I was getting ready to shoot some workout videos, I got a text from Sam saying “OMG. Kate Spade is dead. By suicide.” I stopped everything I was doing. I was shocked. Wait…didn’t she have a successful business, all the money she could ever need, and a happy family? When Sam came to see me, we both looked at each other like we lost someone we knew.

But the truth is…we don’t know Kate. Or Andy. Or the real situation behind the curtains. All we saw was their “success” and “happiness”. To hear that she was so hopeless – this incredibly iconic entrepreneur whose success story inspired women all over the world – that EVEN SHE could not escape the hands of depression and ultimately, suicide, it woke me up. There is no discrimination when it comes to depression.

To be completely honest with you, there have been days where I’ve laid in bed crying – the can’t breathe kind of crying, feeling like a failure, feeling like I’ve screwed up so bad, feeling like this messed-up somebody that I normally am not. But I am lucky. Because I have people like Sam and my sister Jackelyn in my life to help pull me out of that state of mind and bring me back to my normal self.

For those who do not have a healthy circle of friends or family to talk to, please please please, know that there are outlets for you. You can call this number as a place to start 1-800-273-8255, it’s the national suicide prevention hotline. Know that your feelings are temporary and you can and will get over this.

R.I.P. Kate Spade. Thank you for the beautiful things you’ve created and for inspiring me as a creative and visionary female entrepreneur.

 

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Unlocking new parts of my heart {Instathoughts}

I never knew that having a dog could unlock this other chamber of unconditional love inside my heart until Sir George came into my life. Somehow, through all the craziness and the curve balls that life has relentlessly thrown at me, having my lil fluffy baby has magically slowed things down and given me fresh perspective on what really matters. Loving, being loved, and giving love is actually what matters. Everything else is nice, but without love, you cannot live to the fullest extent of your human self.

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