Change your Mind, Change your Body…and like, Everything Else!

Hey POPsters!!

I am so happy to see a bunch of you guys powering through #FEELFABFEB like crazy passionate pumped up POPsters! I love it!

You know what I find special about you guys? Your determination to self-educate and your willingness to help and inspire one another. I really love reading your tweets and comments to each other. It’s so nice to hear encouraging words and advice from peers across the globe.

One thing I’ve been thinking a lot about this February is the power of thought and how it can change the way you workout, eat, live etc. It all starts in your head. You know I’ve always said, “tell your mind you can do it and your body will listen” right? It is the truest thing ever.

I see a lot of people getting frustrated on their weight loss journey – and do you know why? It is because you’re focusing too much on the numbers while craving for results. When you don’t see changes quick enough or meet your own expectations, you see it as failure.

This is normal, so don’t feel bad! But what I want you to understand is that when you focus on a certain detail like “I must be 120 lbs” or “I must have 6 pack abs” you lose a sense of the bigger picture. I want you to take your focus away from numbers and physical goals and take it to another level.

Why don’t you do your workouts and focus on improving your mile time? Holding plank longer? Do 5 more eagle crunches when you think you’re about to die? Instead, focus on strength and endurance! Do you know how awesome it is to go to the gym thinking you can’t lift that 40lb dumbbell in a bicep curl because you nearly died with a 35lb last week…and then you do it!!??? It’s like MAGIC!!!!

Focus on how satisfying it is to cook new clean foods for you and your family. Not about how bland this is and how you can’t wait for it to be over. You can def eat yummy and clean all at once! I find my balance every time I go food shopping…I find calmness every time I go into the kitchen to chop something up. I love hearing the sounds of onions and mushrooms sizzling on my skillet before I pour the eggs in for a delicious veggie omelet. It makes me feel good. Feel real. Feel human.

We must all learn to stop focusing on the superficial details of our fitness journey and things will just come together and fall into place. You need to stop fretting over 2 lbs here and there. Stop worrying about thigh gaps, arm jiggles, and saggy butts! Yes you can acknowledge but you must also learn to accept. Accept who you are at this very moment and the person you will be at every point of the journey. You must love yourself to the fullest because true success is when you find happiness and passion in what you do, how you live, and who you surround yourself with.

There’s no point in worrying about what others think about you and how badly you want to change. Stop stop stop it. Focus on you and YOUR journey and bettering yourself from the inside out. Working out makes you feel amazing. Who can argue with that rush of endorphins at the end of a beastin’ routine. No one. Lucky for us, exercising hard like that also transforms your body! So don’t worry! It’ll happen if you put your energy in the right place.

So stop complaining about your “flaws” because you don’t have any! You can build and progress towards a newer version of you…like Cassey 2.0, Cassey 3.0, Cassey 3.2.5.

You are the best you can be RIGHT NOW. But let’s be the best versions of ourselves as we keep moving forward. NEVER STOP MOVING FORWARD! DON’T STOP! KEEP GOING!!!!!

Quote of the day:

“Life is like riding a bicycle. To keep your balance you must keep moving” – Albert Einstein

<3 you guys, Cassey

 

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  7. This is a beautiful post and made me smile the whole way through! You have such wisdom and passion, and that’s what influences me the most. I definitely want a better body, but what I really crave for is that awake, healthy feeling! I have a really big mountain to climb and that is my addiction to soda :( It’s my worst enemy! And I feel like if I focus on working out and having fun, I’ll be able to look at the soda aisle in the grocery store and say, “No. I don’t need that.” and THAT is the magical feeling that will be worth it. Not just the sexy woman looking back at me from the mirror ;)

  8. I love this post! I can really relate to it, since I’m always trying to become a better me. I run once every week (or two sometimes. Shh don’t tell!) to get better at running, the slimmer legs and less saggy butt is just a bonus! I do pilates and yoga to improve myself. I do it to run faster, to become more graceful, and to hold handstands easier and longer.

    You’re part of the reason I think like this today. I used to count calories like crazy, restrict everything that I thought would make me gain weight, and get mad at myself when I indulged in even a little piece of chocolate. I didn’t have an eating disorder, but I certainly didn’t have a healthy mindset. You made me realize that working out isn’t always to look good but to feel good, and that’s what my workouts have become about.

    Thank you so much for changing my life and making it much more positive, Cassey. You continue to inspire me, and not just to push through those last 5 leg circles;). Love you! x

  9. You totally lifted my spirits today.
    This week has been hard for me, and I was indeed having a bad body image week, but after reading this post today, I realized I have to change how I feel towards my body and exercise to actually love it. Thank you so much Cassey! I love these mood- lifting, positive posts you make. You should make one like every week. (if you can.) It really helps me get over the bump. xoxo Love you lots xoxo

  10. Hey! I use myfitnesspal too and the whole eating exercise calories back thing can get a little confusing. It depends on a lot of things; how much you weigh now, what you’re eating and how much exercise you’re doing. I would suggest searching on the forums (go to community then hit search which is just above the list of topics) and look for ‘in place of a road map 2′. This will give you all the info you need to answer that question. Hope this helps!

  11. Wow…this was really…scarily…appropriate. Meaning, just a minute ago, I was going through a I-give-up-on-everything phase…and I really needed that wake-up call. I’m going to start exercising again today. Thanks Cassey <3

  12. I LOVE LOVE LOVE THIS BLOGPOST AND I LOVE LOVE LOVE YOU!
    THIS IS EXACTLY THE RIGHT MESSAGE!

  13. hi mimi..i’m from penang…love to know there’s posters in Malaysia as well..:)
    nice to meet you

  14. <3 so what I needed to hear!

  15. I feel exactly the same way about this journey. It is not only a weightloss and the scale isn’t everything. It is about getting healthy, about the body and the mind. Lovely and very motivating to read this post! I also feel this way when I am cooking clean, like I immediately feel better about myself and I totally enjoy it. It isn’t only about the eating (or better: stuffing junk into my mouth) part anymore, the cooking itself is already a great reward for the hard work.
    I still find it hard not to focus on the weight though, but I just started so I think I’ll get there as soon as I am able to realise that it is really working and that everything I do for it really has a purpose. It’s not a waste of time!

  16. I’m honestly in love with this post! I was having such a bad day today and when I read your post, it truly made me smile and lift up my spirits. I love your passion and I love your sense of humor. You’re honestly so inspiring to me. Like seriously, I don’t know how to thank you. Like you’re seriously such a beautiful, strong, independent, courageous, funny woman who really strives to help others while helping herself. You’re honestly so inspiring and I can’t thank you enough! Thanks for lifting up my spirits and thinking every day I workout is a day worth wild! Love you Cassey Ho!

  17. You ARE beautiful, Diana! Beauty is not tied to weight or anything else. You are beautiful just the way you are, and I really mean that. Good job on your efforts to live a healthy lifestyle. I’m trying too and it’s hard! It’s hard to stay motivated and persevere. But you can do it, we believe in you! And remember that you are beautiful just the way you are :)

  18. I love reading your post. You really did inspired me when I almost lost my track of healthy diet and exercise. It’s hard work to start off and try to keeping on track. I’m just so glad that I found you, my resource of energy, my inspiration.

  19. I love this Cassey! Thank you so much:)

  20. Thanks for this post! Something me all need a reminder of! I got my husband doing Blogilates with me last night because our gym was closed because of the Blizzard! He’ll be doing it with me again today because we’re still snowed in. Will probably do Cardio videos to make up for Treadmill Shredmill since I can’t get to the gym. May be stuck here a few days but at least me have Blogilates!

  21. Luanettee Colebrooke says:

    I just want to say that I love your workouts. It took me a while to subscribe but then I got tired looking you up in the search engine all of the time. You have wonderful energy and your workouts make me feel confident and beautiful (adding to my already sexiness).

    Words do have power, especially when you use it on yourself. I do my best to stay away from negative thoughts and sometimes that happens only because of the type of society we live in. I do not believe in numbers in how you should weight or look. I believe in how you feel on the inside: mind, body, and spirit.

  22. why are you such an awesome person? I love this website

  23. Thank you for such inspirational words, i really need that. Sometimes we all forget to enjoy the way and just thinking about destination.

  24. Cassey, you never stop inspiring me. Please keep doing these posts because I love them!!! You are so right about this. I love you!!!!!!!!!! <3

  25. Wow you are truly an inspiration and motivation machine!!! I’m so happy I found you on youtube!!! I love you and everything you do!!! Thank you Cassey! :D

  26. When I found your videos, I felt really motivated. But recently, I just feel fat and ugly. Take today as an example: For lunch at school, I had a chicken salad, which I felt proud of eating. But then, I see my friends eating hamburgers, PB&J sandwiches, and hotdogs, and that makes me crave junk food because they’re eating it. I feel that the only way I can be happy with myself is by eating alone and excercising so much. I know this is not a therapy class, but I just HATE myself. I want to be beautiful, but stuff get in the way.

  27. I love reading articles like this.

    I think the combination of this one and this article https://healthyrevelations.wordpress.com/2013/02/08/the-key-to-moderation/ really summarizes how to succeed in weight loss goals

  28. Oh Cassey, this is very true.

    I started your Feb calendar this week (I wasn’t here for the first day of it!) and my body feels so bruised! But I love it. And when I think I can’t do it, I talk to myself, and tell myself to keep going – honestly! I was out cycling (funnily enough) to get to my climbing club, and the only way there is up a massive hill, and I was late – so I just coaxed myself up by telling myself I could do it, that I didn’t need to get off – and it worked! The flat ground felt like a reward I’d earned, haha. I think some people thought I was crazy but it was dark, they don’t know me ;)

    I’ve gone *nearly* all week eating clean too – can’t believe how much energy I feel like I have from doing it? I fell off the wagon a bit today… Friday’s are so dangerous…

    But I have a question (if you see this!)

    I use My Fitness Pal to log what I’m eating and the exercises I’m doing. I know it’s more of a guide than a certain, but when you log exercises to it, it tells you how many calories you’ve burned – and then it adds it to your total that you can eat that day. Is this okay? Should we eat to make up for the calories we’ve lost during a work out? It seems sorta counter productive. If anyone has an answer to that I’ll be happy to hear it!

  29. Gin & Slim-line tonic ;)

  30. Hope you don’t mind, but I did a little feature about your site today on my blog!
    http://sxmw.blogspot.com/2013/02/blogilates.html

    I recently started using your videos, and I am addicted. I hate them when I’m doing them ;) but only because they are so effective! After my first video, I was so sore the next day. Thanks so much for taking the time to make the videos!

  31. Thanks for posting, Cassey. This just happens to be exactly what I needed to hear right now. :)

  32. Thanks Cassey needed this! by the way loving your FEELFABFEB! :) you have paired it all really well :) i even bought some lovely new trainers which i will instagram to you later! xxx

  33. Hi ! Good message, I got it ! I’ve got too much work right now to continue training, but I’m still trying to do at least some streching everyday. And I makes me feel so much better ! I can feel the stress of the day going away. I only followed some of your videos during a week, and i really felt the difference in my body and in my mind, so I can’t wait to have time to do it again, everyday a little more !
    You are very inspiring, and your mottos really help me to go on : when i can’t do it any more, i’m yelling at home : train insane or remain the same ! (knowing that I’m French, it does seems really weird for the people living with me…..)
    Keep going !

  34. Thanks for the motivating post! I loved reading it! I started my journey with the goal that I wanted to be a certain weight and I would get on the scale after working out and trying to eat right, and the needle barely moved. Recently I switched my attitude to no longer caring about being a certain weight, but to feeling happy with how I feel in my own skin. I know I’m never going to be a size 2, but I can be happy and more confident and feel good about myself by being healthy. You are so inspirational and I love all of your videos because they make me push through when I want to give up! Thank you so much!

  35. Hi Cassey! I found about the blog at the beginning of January, and I am already seeing some real changes in my body! My goal is to be able to wear a bikini with confidence. Hopefully I can fulfill it be summer vacation! I love how motivating you are and that you do all of the exercises along with me! :)

  36. This is so true!! I have been amazed at how much more strength and endurance I have. I used to get frustrated if I couldn’t do all the advanced moves and now I see how over time you build up to it and it’s so much more rewarding. I used to DREAD cardio and I am amazed at how if I just keep moving forward I somehow get through it. Mindset is huge. Yes, we all have physical limits but it’s crazy how you can do so much more than you think!! Don’t give up!!

  37. Hey Amelia, you know what really helps me to eat cleaner? everytime I see chocolate or other wonderful things like this in the store or in a commercial, I actively tell myself that eating that would be like poisoning my body, that I will feel disgusting and weak afterwards and that it’s possible to overcome the cravings by just eating some fruit. And after some time (it took a while), I really started to believe it. So maybe this will help you too :) Good luck!

  38. Thank you for this post :)
    I have been focusing too much on the numbers lately, and a few times I even considered eating just 500 calories per day until I reached my goal weight.
    You reminded me that I should be focusing on my HEALTH. If I eat clean and workout, my body will change and my health will get even better.
    For a couple of days, I’ve been feeling like I’ve been dieting and working out for no reason at all. I’d been eating between 1200 and 2000 calories per day, and following the FeelFabFeb calendar and I gained a pound in a week.
    From now on, I will focus on my health and fitness. I will not count calories, I will eat clean. I will not work out to lose weight, I will work out to get stronger and fitter. Thanks Cassey :)

  39. this is exactly how i felt since this week started. i’ve been since january trying to get my mind into exercises and eating clean again after three crazy college months made me stop it all and since monday neither of this felt like a chore to me anymore. i started to feel the need to exercise every day and my body too was in need for real food and my cravings actually stopped and it was all so overwhelming to me that i couldn’t believe that i manage to get myself in such a point of true happiness for what i’m trying to do, to become a better and healthier person. so, yeah, i guess it’s all up to your mind and how you make your effort to keep going even when you don’t feel like it until somehow your own body will ask you for it.
    and tho i’m not quite seen any major results right now (tho my jeans are starting to get a little less thight) i’m beyond happy for this new mindset and i believe that by the end of the month i’ll be able to see results because i’m giving my best everyday thanks to you, cassey, for being so inspiring and making working out seems so fun and challenging :)
    xoxo,
    Bianca.

  40. You can always make me smiley, Cassey! Everything you say or write is such an inspiration!
    I really admirer your confidence. I’m working at mine confidence, and you are def a huge help.
    Thank you for everything!

  41. It’s funny, I was just thinking about this kind of stuff last night.

  42. Thanks Cassey! Really needed to hear this message. I have been way too focused on a number. I’m going to make a change and focus on something I struggle with in your videos and just push myself to the max each time I do it. Thank you for reminding me that I am much more than what the scale says!

  43. After loosing the 40 pounds last year following your workout plan I was kindof sad when I noticed I gained 5 pounds! I have kept exercising but I cheated a few times on diet and expecially on superbowl. (Started out great with a black bean burger with sub salad instead of fries. Then I fell off the wagon with 4 rum and cokesover the corse of 4 hrs when we were at buffalo wild wings. Cassey what do you do when ur socially drinking with friends? I rarely ever drink unless its a special gathering… what is the best low calorie choice for girls who just want a couple cocktails? Anyway thanks for your post made me realize just keep moving forward regardless of a few pounds I will loose it again just gotta keep building up my endurance and stay away from the bad diet choices. Thanks cassey <3

  44. Hey Cassey <3

    I feel always so unmotivated and bad by the end of winter but today I suddenly became a bit more powerful and when I read your post I felt soo happy!

    Thank You so much for the motivation I needed right now!

  45. Love this post =]

    It took me so long to see the big picture and even now I still struggle with the whole self acceptance thing but I’m getting there step by step.

    Your enthusiasm in your workouts is awesome. Keep up your beautiful smile.

  46. Maria Riccio says:

    Cassey i was moved. I love !!!!!! This post is beautiful, your words are beautiful, you are beautiful inside and outside !!!!

  47. that’s an amazing post Cassey! I wish I read sth like this when I was a teenager… heck, even about 1-2 years ago! I had such a wrong mindset for years and all I did was failing, hating myself, my body and my eating habits and just gaining more. Finally I’m getting better at adapting a more positive mindset but some days it’s still a struggle. However, I remember that impatience didn’t get me anywhere in the past, slow and steady wins the race right?

    so thanks for this post!!! it’s so important to remember the bigger picture!
    treating ourselves with love and respect and being healthy is so much more important than a certain number on the scale :)

  48. thank you Cassey this is what i needed to hear or to read.. at first (a year ago) i had a huge problem to stay motivated. i always wanted to have toned body like nicole scherzinger or like yours:-) . i had been exercising but my goals were to see results after a week or two but that didnt happen B-) my body shape is pear so my weakest part is my lower body. after last summer i said to myself that this year i will own the beaches and feel good about my self. for three months i exercise regulary on daily basis doing your calendars and i can say its worth it. i even started to eat clean and believe me at first i thought i will go crazy with the cravings (i m a sweet tooth) . so yes i agree its not the result but the journey you take. A journey in which you feel good about yourself inside and outside. You have control over your body not your mouth. thank you Cassey xx

  49. Elizabeth says:

    Thanks for this, Cassey!
    I’ve been in a bit of funk lately with my fitness and just life in general. After some bad news and a not-so-great workout today everything just kind of built up and exploded in a giant cloud of insecurities, but this post was exactly what I needed to hear.
    Thanks for helping me to choose happiness! <3

  50. Hey Amelia! I know…when you’re stuck in a hole sometimes you just wanna stay there and dig deeper and deeper. The climb is hard and may sometimes seem impossible but it’s not! One step at a time. Just start by walking and eating better. Once you see that first bit of change or your first “result” – oh man, you will be motivated FOREVER!!!!! I know you’ve got this. Let’s go!

  51. We will continue filming in a couple months I believe! You should comment all over their YouTube channel and tell them you want it back!!!

  52. So true, I love it. I always focus way too much on the wrong things. Instead I need to focus on improving my mile time and doing more reps with dumbbells and such. You’re such an inspiration!

  53. hi cassey is the livestrong series over?

  54. I’m from malaysia too ! Keep up your good work timah. Where are you from ? I’m from bangi ;-)
    Love you cassey

  55. hi cassie,

    I’m from Malaysia and currently i’m following your february workout calendar and going on a diet program..thanks for the post, it really motivate me because I almost gave up yesterday when I jumped on to the scale and there’s barely any changes on the number..my weight is almost the same and I felt so sad because I worked hard and follow my diet strictly and nothing happens..but what I saw is that..i’m getting stronger from day to day…that’s what I love about myself and I hope I can look as good as you soon..thanks for everything cassie..may good bless you :)

  56. Really a great post that came to me at the right time.

  57. Elizabeth says:

    Saw your post Amelia and it reminded me of a quote by Mark Twain: “Do the thing you fear most and the death of fear is certain.”
    When I was putting too much pressure on myself to change certain habits, all I felt was guilty and it made me just want do do them more. I didn’t believe that I could really change, and I was so scared to even try because of that fear. But then I decided to make one tiny, achievable goal that I knew would put me in a better place the next day. The momentum from reaching that goal helped me to realize that I can succeed and that little steps eventually lead to big changes.
    Wishing you the best!

  58. Hi, Cassey! i love that quote! it sent me a surge of motivation and inspiration through my mind i finished thursday of FEBFAB and i’ve never felt better i kept pushing myself to stay in plank and pulse and stay in that squat because you make me realize that i am better than i think i am and i am so happy to find someone like you to make me feel that way i love you! <333 p.s going to make your pancakes for breakfast ;)

  59. Thank you for this post Cassey… came at the perfect moment :)

    Now I’m off to get my rush of endorphins

  60. Ivori Rose says:

    Great post Cassey !

  61. Love that quote :) thanks Cassey!!

  62. Coming in this year, I made a goal not to loose weight, but to stop wanting to loose weight ,and to just do it.I even started the ‘plan’ in my head i drop 10 pounds in two weeks. Obviously I dropped some weight but not my plan. Then I came across Cassey, Things changed .. My life style changed , now I’m loosing a pound a week its slow but I also remind myself what muscle I have gained, what strength I have now,. Even, new will power I never knew was in me. I love myself, i used to be grossed out by my figure and how lazy i was but, now I look in the mirror and even with 10-20 more pounds to drop i feel so satisfied. I feel clean and fit. Even the junk I used to be so addicted makes me sick and feel sluggish. No longer guilty about that cookie I ate I just don’t want it anymore.

    Its funny how i laughed at the girls who say exactly what i just did, but now i understand …..
    Thank you Cassey <#

  63. Hi Cassey! I loved this post and your motivational words, as always! :)

    Just wanted to send you a photo of me doing one of your crazy side planks and let you know that I blogged about you and hoping more people discover your great, fun workouts!
    http://yourdailydoseblog.com/2013/02/06/the-new-month-resolution-if-at-first-you-dont-succeed/

    Look forward to more!

    – Janice <3

  64. I’m sure you are not alone on this! Sometimes the fist steps can be the hardest. Take small steps and soon enough you’ll be taking big strides. Good luck :) x

  65. Thank you so much for this encouragement Cassey, such perfect timing. You are an inspiration!

  66. I love inspirational post like these, but they still don’t do it for me. I’ve been doing research for years on healthy living and weight lost. I weigh 230lbs, and I know I need to change. I dream of change, and being fit and eating better. Yet, so much is stopping me! The food that my parents bring into this house, the feeling when I start to work out and realize I can’t breathe and everything hurts so I stop, the lack of motivation my peers give me. It sucks! I feel so disgusting, scared, and like a failure. All my fat is pretty much in one area, my stomach! So it is hard to find clothes that I love that fit. Especially your tank tops, Cassey! Lol. I’m so scared to buy one because they are burned out and made smaller. Sometimes I just wish someone would use me as a project. Tell me what to do, and make me do it! Document my progress for me, and if I fail, I’d let the whole world down. If I win, I’m healthy, more beautiful, and have a story to tell.

    Deep down, I know I need to stop with excuses. Such as not having a mat, dumb bells, or a sports bra. I need to man up and fight for my dream body and health! I know this, but something stops me. I feel trapped, and clueless. You are one of my biggest inspirations Cassey. You and the Tone It Up girls. I look at your facebook, blog, and twitter daily! Now if only I would do the workouts instead of only watching and entering contest because everything is so cute! (I sobbed when I didn’t win the gym bag :P) I need more post like these, and I need to make myself move. That workout calendar was made for a reason and so were all your videos. One day, I will change.

    Thank you, Cassey! You are seriously and inspiration and motivator. Even if I hadn’t moved yet, when I finally do.. you will be the reason why.

    Now, please do a Taylor Swift series! :D

  67. Thanks Cassey, you’re right about that it’s your mindset that really matters. Positive attitude for the win!

    Needed that reminder :)

  68. I loved this post Cassey! I needed to read this, as I have been feeling down on myself for the past couple days because I have fallen off of the clean-eating wagon. Thank you so, so much for being such an inspiration and please don’t ever, ever stop blogging and making POPilates videos! You truly are my inspiration :)

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