Cassey Ho's Blog, page 98

The Best Ab Workout for Brides!

Okay or anyone else who loves flowers, pastels, and pretty things while working out :) We just launched the Blogilates Bridal Bootcamp and I could not have been happier with how everything turned out!

For a long time, you guys had been asking me about making some type of a Bridal series but I never felt comfortable doing that because well, it didn’t feel right – I wasn’t a bride yet! But FINALLY! This year Sam and I are getting married in the Fall! We have a date, a magical venue and are HARD CORE vendor interviewing right now! I thought wedding planning might get overwhelming but to be completely honest, I am enjoying it very much. I love visualizing, getting creative, making things look beautiful, and planning unique experiences so that people can have a good time! I am so on top of it that I have to send followup emails to vendors and planners to make sure they’re on top of their game. HAHAHA.

And to be clear, there is no sense of “Bridezilla-ness” here. I’m a freakin’ B.E.O. Bride Executive Officer! I know what I want and I will get it done. Add that to your vocab ladies!

Anyway! Here’s a GIF by GIF breakdown of the 10 moves in the first Bridal Bootcamp video, “Happily Ever After Abs”! It’s a 10 minute timed workout with NO BREAKS and NO EQUIPMENT. So set your timer and let’s go!

 

#1. Sit Up Heel Taps x 1 min

Notes: Keep your elbows wide as you crunch up! Keep your lower back on the floor as your heels go out.

#2. Alternating Single Leg Jackknives x 1 min

Notes: To modify, bend your knee and left halfway.

#3. Sprinter x 1 min

Notes: Try to touch your elbow to your knee! Make sure to alternate sides.

#4. Half Leg Lift and Drop x 1 min

Notes: Press your arms into the floor for stability. Switch sides at 30 seconds!

#5. Ballerina Sit Up x 1 min

Notes: Keep your heel lifted as your perform your sit up! Switch sides at 30 seconds.

#6. Eagle Crunch x 1 min

Notes: Try to touch your knees to your elbows.

#7. Candlestick Dipper Left x 1 min

Notes: Keep your chest facing forward! Do not look down.

#8. Candlestick Dipper Right x 1 min

Notes: Straighten the leg that you’re dipping away from and plant your foot into the mat for stability.

#9. Super Side Planker Right x 1 min

Notes: Cross your top foot over your bottom foot.

#10. Super Side Planker Right x 1 min

Notes: As you reach over your head, lift your bottom hip as high as possible!

If you feel like you want some company for these 10 minutes, then click on the video below and do “Happy Ever After Abs” with me on YouTube and make sure to subscribe so that you can be the first to know about each new workout release!

Also, big thanks my friends at Lovesome Blossoms and DJZ Productions for the INCREDIBLE floral display and draping you see in the backdrop! It smelled AMAZING while I was working out. I wish I could have bottled it up and uploaded the scent to YouTube for you click and smell. Hahaha. Anyway, check them out if you need creative designers for your wedding! They are located in Southern CA!

The post The Best Ab Workout for Brides! appeared first on Blogilates.

An honest conversation about my struggle with food guilt + Ice Cream Giveaway!

Hey guys,

I’ve been known to be a difficult food orderer. I would be that one person to order a salad at a BBQ place…or that one person to order off the Skinnylicious Menu at The Cheesecake Factory. Ha. Yes, cue the eye roll.

For so many years, I’ve deprived myself of the joys of food. Why? So that I could be thinner. Because I once thought that skinnier meant happier. But when I got to my thinnest (which was 15 lbs lighter than I am now), I was actually my UNhappiest. I hated that I STILL had a soft lower belly. I hated that I STILL couldn’t see any ab lines. I hated that my boobs weren’t bigger. I hated that my butt was so flat. Every time I looked in the mirror, I was NEVER GOOD ENOUGH.

I looked at food like it was the enemy. I hated eating. Yet…why did I have to love it so much?

Every bite I took felt like a forbidden sin—like I was cheating on someone. I was overwhelmed with guilt, even when it was just a banana! I’d immediately go to the mirror, lift up my shirt, and check how it affected my “bloat.” Sigh. I was completely broken. My body was starving and I deprived it of what it screaming for.

And what ended up happening? My body rebelled. No matter how clean I ate, I KEPT GAINING WEIGHT. My body soaked up every ounce of every calorie like a dry sponge. So, I gave up on the dieting and just ate WHATEVER. Sugary things, fried things, buttery things. Problem was…eating “whatever” also made my body feel like whatever.

It became years of torment. No matter if I ate super clean or ate super crazy, I always felt guilty. Both ways. Because I never felt whole!

Fast forward to today.

After years of pushing myself to find peace with food and peace with my body, I am so happy to tell you that eating is no longer a torturous, emotional battle. I’ve discovered a way to be healthy, to be full, to satisfy my taste buds, and to erase the guilt out of my life. How? Well, I stopped treating food like a sin or like a reward. I made food an experience. I told myself that there was no point in feeling bad for eating something. Either choose to eat it or choose not to eat it. And if I ate it, enjoy it. If I didn’t enjoy it, then I didn’t need to have it again. Guilt was an extra emotion that was unnecessary and a complete waste of energy.

So, what do I actually eat these days? Everything! I eat what I know will make my soul happy and my body happy. What that usually means is that I stick to the foods that I know will give me energy to smash my workouts, like veggies, brown rice, and my choice of protein. Homemade summer rolls or salmon with brown rice and asparagus are faves of mine. Oh yeah, and lots of Sriracha y’all. And if I’m feeling like I wanna indulge a little to feed the soul, I’ll get a matcha boba drink or perhaps a milkshake or maybe a scoop of ice cream! I try not to get too crazy though because most desserts overdose with me with sugar, which immediately makes me break out.

Luckily though, not every dessert does that. There is such a thing as a “good for you dessert.” Sometimes I like to finish off my dinner with a fizzy kombucha, some fruit, a warm matcha latte, or a scoop of Enlightened Ice Cream! Wait hold on—have you tried ENLIGHTENED Ice Cream yet!?? OMG. Cuz if not… GIVEAWAY TIME at the end of this blog post!

You guys, I first started eating ENLIGHTENED Ice Cream a few years ago and was sooooo surprised to find how high protein, lower calorie, and low sugar it was compared to other ice cream brands. The best part of course was that it was creamy, sweet, and REALLY GOOD. There wasn’t anything about it that tasted diet-y! Plus, the flavors are always so innovative and fun! Check out these new ones:

My all time fave is French Toast. Check out the ingredients. Per serving, it’s only 70 calories, has 6g of protein, and 5g of sugar! It’s so cool what chefs and food scientists can do to make eating a tasty and healthy experience.

A “regular” French Vanilla ice cream comes in at around 130 calories, 2g of protein, and 14g of sugar. That is a HUGE difference. No wonder I break out after eating regular ice cream!

You guys, I REALLY want you to try ENLIGHTENED. You can find it at your local grocery store in the frozen aisle! Here’s a coupon I found on their website!

But guess what? I’m partnering with ENLIGHTENED Ice Cream for a giveaway just for POPsters! If you wanna win a box chock full of all the flavors you see above, freshly shipped straight to you frozen…then just comment on this blog post and tell me which flavor you’d wanna try most! Is it Movie Night, Cookies & Cream, S’mores, French Toast, or Glazed Donut?

Good luck! I will announce the winner next week on the blog! This is a US-only contest. (Sorry international POPsters, I don’t think a frozen box of ice cream can make it halfway around the world still cold…plus customs would be a disaster!) 1 comment = 1 entry! You can enter as many times as you want!

The post An honest conversation about my struggle with food guilt + Ice Cream Giveaway! appeared first on Blogilates.

March 2018 Workout Calendar!

Hey guys!

HAPPY MARCH! This month I made some revisions based on what you guys suggested in the comments! So now, you’ve got a faster load on the digital calendar, a colorful printable calendar, and muscle group themes added back on every day of the week!

Thank you for always giving me feedback! It’s so important as I continue to make changes to make Blogilates a better experience for all of you guys! So please, never hesitate to give me constructive criticism. It only helps!

Click to download hi res cal!

You can access the clickable digital workout calendar by logging in here: blogilates.com/calendar

Alright, you ready!? NOW GO KILL IT!!!!!

The post March 2018 Workout Calendar! appeared first on Blogilates.

The Best Workout for Pisces!

Happy Pisces season!

I’m so excited to share with you the perfect workout routine for my Pisces POPsters! You are so selfless and always willing to help others others, so this workout is designed to bring you some well deserved “you time.” I created a Hip Hop Yoga Flow that will allow you to get in tune with your emotions and have a cathartic sweat session.

Your sweat horoscope:

You’re easygoing and don’t usually love a super strenuous activity because it sometimes leaves you strained instead of refreshed – but that doesn’t mean you don’t like a solid workout. Because you’re a fluid water sign who loves to shape-shift, your best exercise will be part dancey and part flexy. Your best workout will be Hip Hop Yoga! Put on your fave song and move to the music with this invigorating yoga flow!

This is a base flow that you can totally make your own. Go through it once at your own pace and see what feels good. If you like something, hold it longer! If you don’t like something, switch it out or something else! This workout is yours. Don’t forget to do both sides.

First begin in down dog, then flow into a plank…

From that plank position, come up into an upward dog…

Then give me a slow and controlled pushup with elbows by your sides…

And then come back into down dog for a nice stretch…

Hold there and then raise your left leg up – point your toes!

Then bring the left leg forward and prepare to come into a crescent lunge…

Then hold your hands up, stay in a low lunge, then drop your right knee a few times…

Then slowly balance yourself on your left leg, extend out into warrior 3 and curl it in…

Finally end in a chair! When you’re ready, begin again on the other side!

You can get this plus all my other pins on Pinterest! Hope you enjoyed the workout. Let me know in the comments below what your sign is!

The post The Best Workout for Pisces! appeared first on Blogilates.

My 2018 so far

Hey guys!

I finally just found a moment to breathe. So that means I get to blog! It’s been a really intense start to 2018. And yes…I know that Jan 1 was like 7 weeks ago, but feel like I hit the ground sprinting and then never stopped to take a break until literally today.

So…what do we need to catch up on? Ahh yes, let’s actually start in December real quick because that’s when things started getting super crazy!

#1. THE FILMING OF THE PERFECT STORM

So in December was when we filmed The Perfect Storm: The Evolution of POP Pilates. It took months of planning, producing, casting, storyboarding, choreographing – I mean the whole shebang. This was the biggest production I’ve ever spearheaded out of my own pocket and I am really proud of how it came out.

For 2 years I wanted to create a video that would show you guys what POP Pilates truly meant to me…how it’s changed the way I see the world and how I view fitness.

One of the main elements of the video is of course…the song! Did you know that it was written for POP Pilates? For a while I was looking for someone to help me write and produce a song about breaking boundaries and not being afraid.

Our good friends and music masterminds Sam Tsui and Casey Breves offered to create this special song for us after we had one of our first dinners together. I was so star struck at the moment that I didn’t believe what they were actually going to do it. But lo and behold, 3 days later I get an email from Sam with the song attached. I was like…WHAT. IS. LIFE!

That was about 2 years ago. And it wasn’t until this past December that we were finally able to finalize the vision and make it happen!

I am so happy with the way the music video turned out! I hope you FEEL everything I am feeling throughout the story. I once felt like fitness was a black & white scary world but then realized that if you’re not afraid to be different and break rules, your potential is totally in your hands. POP Pilates is magical to me and I’m so thankful for each and every one of you who continue to do it every day!

#2. THE ENGAGEMENT DINNER HAPPENED

This was long overdue but the engagement dinner finally happened! It was small and intimate with members from both sides of the families getting to know each other better.

Also update on the wedding venue…we just signed the contract for our venue!! It’s happening!!! AHHH!!! The wedding will be this coming October. OMG it’s time to GO HARD with the planning! I will keep you posted on everything!

#3. I GOT OLDER AND A LITTLE WISER

On Jan 16th, I turned 1 year older! And for that I will give you 1 bit of wisdom.

Stand up for yourself. I know it sounds simple, but I used to be the type of person who would sacrifice myself so that I could avoid confrontation. Sometimes that’s fine for the small battles, but for the big ones, you’ve got to let people know how you feel or else the problem will persist. If you’re not willing to speak up and face the problem head on, then you’ve got to walk away confidently and leave it all behind and out of your life for good.

#4. POPFLEX ATTENDED A TRADE SHOW IN NYC CUZ…

We’re coming out with a new collection soon! YES! Remember those colors you guys were voting between on @popflex_active?

Well the votes were so intense on both sides that we decided to do…BOTH COLORS! Yup :)

So you’re probably wondering when we’re releasing right? All I can say is that our photoshoot is early March, so hopefully by early Spring!

#5. SAM TURNED A YEAR OLDER!

We went to Cabo for Sam‘s birthday and had some random adventures! It was my first time in Mexico! I had so many tacos and so many chips with salsa – it was insane.

I just asked Sam for a piece of wisdom that he would like to share with you guys and he says, “Take the chances you get because you only get one life.”

#6. I WAS ON THE TODAY SHOW!!?

Right when I got back from Cabo I flew back to NYC because I was invited to be on the Today Show! I got to meet Kathie Lee and Hoda and also instruct a bunch of people on how to do some of my fave PIIT28 moves!

It was such a cool opportunity! Oh yeah, and that shirt I’m wearing? That’s a part of the new collection! Sneak peek!

#7. WE GOT A PUPPY!

Yup guys. IT HAPPENED!!!! Sam and I got a PUPPY!!!! WHAT!!!!! You guys I cannot even believe it right now. I’ve wanted this for so long and I never ever thought it was going to happen. But when I saw his deep black boba eyes and felt his soft mochi pad paws, I knew he was the one.

Meet Sir George the Magnificent! He is a pomapoo!

I never thought I could love a creature this much but I feel like I’ve unlocked another level of love – something I didn’t even know existed. It’s so weird because I hate everything poo related, but I find myself not being too bothered when I wipe dingleberries off his butt or pick up his poo. Maternal instincts I guess?

I can’t wait to share with you my journey as a puppy parent! If you want to follow along, check our Sir George’s Instagram at @sirgeorgethemagnificent.

Alright guys, that’s enough updates for now! Question for you – do you like informational blog posts or more personal ones? I want to get back to blogging more and would love to know the type of content you really want to read!

The post My 2018 so far appeared first on Blogilates.

I feel so fake.

Fake. I’m beginning to feel so fake. Wearing red lipstick, holding these roses, and pretending like the thorns on these stems don’t hurt my hands. Why? Because I know that holiday photos like Valentine’s Day pics will get a lot of likes on Instagram.

Ughhhh. Listen to me. I’m playing a game, I know it, I don’t like it and yet I’m STILL doing it!

You guys wanna hear the truth??? The truth is…Sam didn’t buy me these flowers. I bought these flowers for myself from Whole Foods for $19.99 (got a coupon for $5 off), forced Sam to drive all over our neighborhood to find a random spot to take this pic, and then we got in a fight along the way because he said that all I ever do is worry about taking pics for IG.

I was mad. Mad because he was right. Mad because I let the pressures of Instagram control me. Mad because I felt like…I still had to do it. Sigh.

Sometimes I feel like Instagram imprisons me to keep creating pretty content just for likes and comments – instead of creating content that matters to me. Sometimes I just want to write but I don’t have an accompanying photo…so I don’t write at all. Sometimes the stuff that matters to me most get the least likes. Sometimes the stuff that matters to me least gets the most likes.

Sometimes, I just don’t want to live for likes. I just want to live for me.

So, last night the real me didn’t want to go to a fancy dinner. The real me didn’t need roses to validate our love. Sam and I choose to stay in. We wore retro sweats and matching avocado shorts. We Postmated some Memphis BBQ with collard greens and creamed spinach. Our dinner left us with BBQ sauce under our fingernails and smothered around our lips. It may be not have been “instagrammable” but it sure was REAL.

And real feels so nice.

 

Do the CHA CHA SLIDE! Fitness style!?

Hey guys!

I just released one of the most fun dance warmups I’ve ever taught! You know the Cha Cha Slide? The song the DJ plays at every party? Well I thought it’d be fun to do a fitness version that turns every lyric into an exercise move!

KEY:

Clap your hands = Plie Squat Clapping Combo 

Slide to the left = Side Lunge L

Slide to the right = Side Lunge R

Take it back now y’all = Plie Squat 3 Walks 

Back One hop this time = Jumping Jack

Right foot lets stomp = Forward Stepping 

Lunge R Left foot lets stomp = Forward 

Stepping Lunge L Cha cha real smooth = Cha Cha Cha

Hands on your knees= Squat Reach

Reverse= Disco Roll fwd and back

Invite your friends to try this with you…and PRACTICE. You know why?

Because I want you to try it live! POP Pilates is hosting a super fun POP Throwback Party with 24 Hour Fitness all over the US this month! This means you can head into your local 24 Hour Fitness on Saturday February 24th and take a POP Pilates class for FREE – and show off everything you learned in this video! It will be your first number!

If you want to see if your local 24 Hour Fitness is hosting a POP Throwback Party, just click here, type in your zip code, and find a POP Pilates Class scheduled on 2/24. If you see one, that’s a POP Throwback Party! There will be free POP scrunchies and POP chokers for those that come early! They are really cute…FYI…

Also, you may spot me and some of our POP Army instructors in the in-club posters wearing the costumes you see in the video! Hehehehe – so cool! I still can’t believe it sometimes.

Anyway, let me know what you think of the fitness version of the Cha Cha Slide!

February 2018 Workout Calendar!

Hey guys!

HAPPY FEBRUARY! I am writing to you from Cabo! We’re here for Sam’s bday. It’s supposed to be a vacation but turns out the blog is having an emergency! Looks like the calendar feature on the website is oddly malfunctioning! I am soooooo sorry about that…technical stuff ya know!? Working with our developer right now to fix it.

In the mean time, if you want to download and print the Feb 2018 Workout Calendar, here it is!

Click to download

If you guys see other bugs or weird things on the site, please tell me! Together we can iron out all the kinks on the blog soon enough. I really want this to be a comfortable home base for all of us!

K, gonna go eat a taco now and will check back with you again!

The Best Workout for Aquarius!

Happy Aquarius season! How many POPster birthdays do we have between January 20th and February 18th? Sam’s B-day is on Feb 2nd and I am trying to plan something cool for him. I like the time between my B-day and his because it’s the 2 weeks a year that we are the same age!

Anyway, ready to hear your sweat horoscopes Aquarius goddesses?

Based on your personality, here’s what you should try if you wanna get fit and have a good time doing it:

You go hard, or not at all! So when it comes to working out, you need to know what the goals are and you will CRUSH IT. So this total body strength training/cardio circuit is your best bet! You will be a happy, sweaty, and goal-driven Aquarius! You tend to thrive in group settings, so to make this even more exciting, invite some friends to do it with you!

Here’s the workout: There are 6 moves. You will do each move for 1 min for as many reps as possible (AMRAP). Take a 30 sec break in between. Then do 4 rounds total. Ok, are you ready!? Here ya go!

#1. Fast Squats x 1 Min AMRAP

Legs hip width apart, chest open, back straight and squat your booty to the floor – pressing through your heels! Go as fast as you can!

Works: Glutes, Quads, Hamstrings

#2. Alt Lunges X 1 Min AMRAP

Stand tall and then take a backwards lunge with one leg – bringing your knee as close to the floor as possible! Then come back to standing and switch sides.

Works: Glutes, Quads, Hamstrings

#3. Push Ups x 1 Min AMRAP

Begin in a plank on your toes or on your knees. Hands underneath your shoulders. Then press your chest down towards the floor while your eyes are looking slightly in front of you. Bring elbows back to your waist in order to work your triceps.

Works: Triceps, Chest, Core

#4. Plank x 1 Min

Hands underneath your shoulders, arms straight but not locked, and legs long out behind you. If you need a modification, place the knees on the ground. Do not stick your butt up in the air! Eyes slightly forward. Hold still!

Works: Core, Shoudlers

#5. Tricep Dips x 1 Min AMRAP

Begin sitting with heels stretched out in front of you, knees bent, hands behind you with fingertips facing in torwards your butt. Lift your body off the floor then bend your elbows back to make yourself come almost all the way down.

Works: Triceps, Shoulders, Quads

#6. Run 1 Block for Best Time

Choose a short block around your neighborhood to run! After every round, run as fast as you can and see if you can beat your time, every time. If you live in an apartment building and it’s way to hard to step outside everytime, then just do high knees for 1 min!

Works: Cardio, Legs

You can get this plus all my other pins on Pinterest! Hope you enjoyed the workout. Let me know in the comments below what your sign is!

Why did I change the Blogilates logo?

Hey guys!

Soooo you probably came to the blog today and was like huh, wait when did this happen???

Well we were building out this entire design for the past several months! But the real question is, DO YOU LOVE IT!!???

I’m honestly SO SO SO SO PROUD of the new look of the blog. (Big thank you to Blogidoggy’s mama Victoria for designing the art!) It kinda feels like I moved into a new house with cool new custom-designed furniture!

Introducing the brand new Blogilates logo!

AHHHH!!! I feel like we’re growing up!

The cursive logo you’ve been used to seeing since 2009 was made while I was doodling in my college Marketing class.

Back in the day, I didn’t really know how to use Photoshop or Illustrator like I do now, so I gave it to my friend’s boyfriend who was a graphic designer to help vectorize it!

I can’t believe I am saying this, but vintage Blogilates logo is 9 years old! WHAT! A lot has changed in that time. There was literally no such thing as Instagram back then, and Facebook was only for college students. Everyone DID NOT have a smartphone. No one even knew what an “app” was.

Times have changed.

Over the past 9 years, I’ve grown a lot. Blogilates has grown a lot. But the Blogilates logo never really changed. So this year, in 2018, I wanted the color and the look of Blogilates to evolve with me. So we matured the hot pink to a soothing and more sophisticated shade of coral. And we cleaned up the cursive to a minimalistic sans serif.

And that

In fact…I’m honestly so obsessed with the new logo and site that I got my nails done to match!

Kinda much? Ha! Who cares. Gotta live life colorful and to the fullest. And to me that means matching my nails to my entire existence. Hahahaha. love you guys so much!