Back in Time at the Tide Pools + Sexy Back Exercises!


Hello POPsters!!

How was your Labor Day? I decided it was a good day to go visit the tide pools at Abalone Cove in Palos Rancho Verdes. I didn’t realize that it had been 6 years since I’ve been back!! Ugh. I’ve been meaning to go every year since my first field trip there as a junior in college taking Marine Bio. That class was so much fun. I also learned in that class that I get supppppeeerrr sea sick. Never again shall I boat without taking those motion sickness pills!


Here I am getting ready to do a mini hike to the rocks! How ya like my high bun and retro glasses? Tryin’ real hard to be hipster. And oh look, it’s my signature hair band bracelet. How many of you fitness people do this too?


Unfortunately, it’s been a while since my Bio days so I did not check the tide. Obviously, I went at the high tide. Couldn’t really see any critters plus there were soooooo many people there considering it was a holiday! So you know what I just spent the last hour doing? I scoured through my old facebook photos to find pics from January 2007 to show you what I actually wanted to share with you! Here my friends, is what you’re supposed to see at a tide pool:

marine bio abalone cove

I remember being sooooo amazed at the animals we saw in the pools that day as a marine bio student! Do you see the sea anemone, sea stars (starfish), and sea urchins? Is it gorgeous?

marine bio abalone cove 2

Sea star MONSTERS!!!!

marine bio sea urchins

Be sure not to step in THAT pool! But if you do, take my mom’s advice. To ease the pain of the sting, pour urine on the injury. It helps clean the wound, but obviously, you still need to go see a health care professional for further treatment!

cassey marine bio

And here’s me with some of my classmates! Haha look at those small sunglasses and that weird outfit combo. Such a bio student.

Aww what a nice trip down memory lane. My science days had their good times and their bad (studying for finals OMG) but this was def one of the good ones. Shout out to my professors at Whittier College for being awesome leaders of learning. I enjoyed going to a small school (especially for science) because the professors knew who I was and I was able to talk to them like a student, not a mere number in a lecture hall.

Oh! And this is what the post was supposed to start out with but I got sidetracked with my wildlife pics. My lovely friend Kim of Arthlete just illustrated me doing the Back on Fire routine! (Click to see video.) This is fab for sculpting a svelte exit when wearing a cool bralette or backless dress.

back on fire small 1

Click to enlarge and print.

back on fire small 2

Click to enlarge and print.

My fave bralette to wear at the moment is this Chiyo Top from Brandy Melville:

brandy melville bralette

Also, I was thinking, do you want me to do a monthly Faves video? I actually have quite a few things I want to share with you that I think you MUST know about! Please let me know how your day of was and also what your are majoring in or majored in when you were in school! I’d love to know. And do you like it?

Have a marvelous Tuesday! Your workout today is:


click to see the whole video playlist

Congrats to Dietbetters! Hope you weighed-in, your game starts today! If anyone wants to join, you still can!

Okie dokie, better get to bed. Yes that screen shot from my phone is the actual time. And I need to charge my phone!

<3 Cassey

  • MaryPLT

    Thanks for sharing your personal experience and your past, reading those stuffs was really helpful to me too.

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  • Ivy


    sorry about what happened to your computer X_X i can’t even imagine but the fact that you’re so positive and so upbeat is very inspiring I was just watching a sermon this morning about keeping your peace when things around you are going bad and seeing this really showed me how I could practice that.
    Keep being inspiring and doing what you do. We love <3 it!


  • Elasticaboom

    Cassey, please please please make an app for android as well T^T

  • Sinia

    I’m doing a PHD in Neurobiology right now.
    Def do a monthly favourites video! :)

  • AJ

    I pulled a muscle in my thigh trying to do Good Mornings with straight legs

  • Eva

    Cassey! If you do monthly faves I would totally watch all of them! Maybe you can also do some videos about equipment and how to choose a sports bra or stuff like that, it would totally help growing athletes like myself! <3 <3

  • Tami

    I am majoring in Journalism and minoring in Anthropology!

  • Marvelous underwater sight! I once got stung by a sea urchin and was advised to soak the wound in urine or vinegar. I chose the latter and it worked! When I wake up the next morning, my thumb is no longer as painful like the day before.

  • Ira

    I wear hair bands on my wrist too, coz I tend to lose ’em… My bf always thought that they were bracelet hahahaha

    I did Nautical Studies in school and now I’m working on a boat… I still remember my sea sick days, a whole 2 weeks before I got used to the motion.

    Those pictures are beautiful, I love the sea. I’m so fortunate to live near a beach and the coast of my state is scattered with beautiful islands and so I took full advantage of it by going scuba diving !!! Do you dive, Cassey ?

  • The ‘walnut crusher’ haha so good! I just got a gorgeous backless dress…this will be perfect for me to get ready to wear it soon :)

  • Hey Cassey,

    Love, love, love the pics! Hope classes go well for you.

  • KJ

    A faves video sounds fun! You should do it Oprah-style ;) I’m majoring in Editing,Writing, and Media (an English major) with a minor in Linguistics.

  • Danielle

    I just graduated with a degree in Zoology and did a lot of Marine Bio like you did Cassie. We had to stare at a lot of rockpools…but not quite as pretty as those as the water in Ireland is sooooo much colder.

    Also wanted some advice as I noticed some hip joint pain when doing up up down downs yesterday… do I avoid this or does my technique sound wrong. I’ve only just started doing Cassie’s workouts this month as am doing the dietbet but would love to be doing the routines correctly. I sometimes suffer similar hip pain when running. Any help would be great.

    Loving the workouts so far…..thanks Cassey

    • Anna

      Hi Danielle,

      You might have tight hip flexors or weak glutes. Try stretching out your hip flexors and some weighted squats and see if that helps. Yoga has lots of great moves for stretching flexors-check out Tara Stiles on Youtube! If it continues to hurt, ask a trainer to check your form. Hope that helps!

  • Larissa

    Hey Cassey, you are craaazaaaayy! But I have a favor to ask, you should link all of your workouts to so that we can log them everytime we do them! If you have the time to do it of course, don’t push yourself, you need some sleep girl! xx

  • Kathy

    Guess I’m one of the persons wearing hair band braclets as well xD
    Very wonderful photos you’Ve made :) I wish I had sea nearby but I only got mountains here which are beautiful sight on their own too.

    I took my finals in school in the main subjects like English, Maths written and oral Latin focus: Myths, Trojan War and Odyssee), Chemistry (focus: glass) and Biology (focus: hormons).

    Now I’m studying Classical and Ancient Studies and am learning for my Greek exam all summer (really can kill summer-mood though.).
    But tomorrow I’m gonna take time-out to celebrate my birthday ^-^

  • I’m a neonatal ICU nurse. Currently, I am back to school to get my masters’ degree in nursing. Please do monthly favorite videos! I think it would be so much fun to watch. I second the request for a draw my life video :)

    I have requests for some cheap clean eats videos. I would love to learn about good snacks to pack for school or other lunch packing ideas that you might have.

    • Hannah

      Yes more cheap clean eats videos please!!!

    • susie

      How bought for a snack small banana cut in half and put peanut butter down the middle put it together and chow down my bf made this for my son and I delicious

  • Kristine

    Yes please do monthly Fav-videoes :D that would be so much fun!

  • You did have a nice time!
    I ‘d like to try this fire on back exercise.

  • Elizabeth

    I majored in English and Comparative Literature, but I work as an accountant/bookkeeper. Loving your videos to combat the daily routine in the office!

  • Megan Elizabeth Lewis

    Is there a way that you can update the app so in case you finish your workout after midnight you can still check it off? I mean it’s not really a big deal. but it’s kind of discouraging, especially if you are like me and only have time to workout around 11pm -12am

  • I’d love to see those sea critters in person. Too bad you couldn’t see them this time. But, great infographic!

  • Thanks for the printables Cassie. I’ll be doing these on my holiday’s for sure.

  • Jo Leigh

    Yes, please do a Monthly Faves! That would be so awesome. I triple majored (English, Psychology, and Sociology) and got my Bachelor’s in Liberal Arts and Sciences. I graduated last year exactly one month before my beautiful little daughter arrived into the world. I enjoyed Psychology a lot more than I thought I would. I may make a career of it after I’m done with making my family. For now I just want to enjoy having a family. You have a marvelous Tuesday as well!

  • Elizabeth

    I majored in Political Science and minored in Spanish. Currently in Law School. Just wanted to say your videos are a great way for me to get in shape even though I have such a hectic schedule with school. Did the workouts for today and I’m feeling it!

  • Hi! :)
    I dont know why but I didnt received this month’s workout. I am subscriving since July. Can someone help me please?
    Smile allways,
    Alexandra :)

    • Bela

      I have the same problem…:(

  • Cool. Went to the gym doing my back workout today listening to this workout playlist : :)

  • Chantal

    I would love love LOVE for you to do monthly favourites videos! I really enjoy watching them and I would really like to see what your faves are :)

  • Cassey, I love most everything about the app, but I wish you hadn’t made it so that we had to pay for the calendar on there, or the video. :( Can’t wait for the update so that I can buy the things though/comment/like/post :)

  • Yes yes please do a monthly favorites!!!

  • Brianna

    I totally think you should do a monthly faves video!

  • Alexis

    I ALWAYS have a hair and bracelet thing going on because sometimes my hair gets too crazy, haha.
    I just started college last week and boy was it am eye opener! It really got me to learn how to manage my time correctly and it’s pushing me to learn how to drive even faster since I’m only 17. I’m planning on majoring in Sociology though since I love all the topics discussed in the class and it opens your mind to all the troubles and issues of society.

    I love when you post personal pictures and such because it reminds me that everyone is normal and no one person is better than the other. I hope you have a great day Cassey!

  • Cassandra

    I’m currently working on my bachelors in criminal justice and ill be moving on to law school after that. c:

  • Joanna

    I always have the hairband bracelet! Especially because you never know when you might need to put your hair up! I always tend to put my hair up whenever I’m doing business ;)

    You inspired me to do studies in health, so I’m majoring Community Health Education at California State University Long Beach. I’m from Whittier, really wish you could do a meetup at your old college! (:

  • Meagan Eskew

    YES do a monthly FAVZ video!! :) I just graduated high school, and am thinking about going into the veterinary field – right now going to study to be a veterinary technician. Animals are my passion! :)

  • Lovely photos; it’s so colourful!

    I just finished my Masters in Marketing today! So proud!

  • I am studying communication and journalism and want to work for a magazine, but I’m also going to be taking classes to become a certified Pilates instructor! I took a Pilates physical fitness class for credit last semester and fell in love. That’s how I found blogilates! I needed to continue my Pilates journey once the class had finished! So glad I found Cassey’s and all of the POPsters that day!

  • Sarah

    That is so gorgeous!! I think I might do marine bio! I wanted to a few years ago. XD

  • Sarah

    Interdisciplinary Studies! (Elementary education)

  • Tessa

    I will be studying English and Special Education once I get out of high school!