|1. 10 squats, 10 burpees until you reach 50 (for rounds 2 & 3, add weights)|
|2. 30 alternating knee to same elbow in plank|
|3. 10 power (jumping) lunges|
|4. 10 burpees w/ pushup|
|5. 10 straight leg dead lifts|
|6. 10 hanging leg raises|
|CHEST & ABS|
|1. 10 power pushups|
|2. 20 bicycles|
|3. 20 crunches|
|1. 10 inverted pull up rows at Smith Machine|
|2. 10 dumbbell pullovers on ball|
|3. 10 plank on ball w/ alt knee taps on ball|
|SHOULDERS & ABS|
|1. 10 front raises|
|2. 10 lat raises|
|3. 10 overhead presses|
|4. 20 plank knee to opp. elbows|
|1. 10 bicep curls|
|2. 10 closed pushups on medicine ball|
You know what? I am so happy that I am teaching regularly again. After the move from MA to CA, I took time off from teaching because I was going at it over 12x a week. It literally burned me out sometimes. So when I got back to the Bay, I said, it's time for a hiatus. It was nice for a week or two, but then I began to miss leading a group, seeing friendly faces - and kicking people's butts in REAL life (not just YouTube, haha).
For Group Fitness Instructors, you have to sort of have "seniority" to get a class. Since I had just moved back, I had none in the new gyms I got hired at, so either I would have to wait for a new time slot to open up or hope that another instructor would want to give up his or her class. Luckily, the latter happened and I now have my own classes on the sched again!
I am soooo fulfilled and happy because I LOVE TEACHING and I LOVE MY STUDENTS. Teaching gives me a natural high. I love everyone who comes into my classes wanting to learn and be pushed to discover their new potential. I can see when people work hard and I appreciate that. I really do. I am grateful that you guys give me your attention and give me the opportunity to show you things. I am still surprised sometimes that people listen to what I have to say. So thank you for making what I do so enjoyable. I love teaching you guys! I'll do it forever!
Anyway...if you were on facebook today, you know that I did something very mean. I announced that I have a secret and that I can't tell you. I can't tell you till next week. Muahahahaha....hey! Not like it's easy for me to contain either!!! But it's a good secret...so if you want, you can play the guessing game down in the comments :)
Alright, I also put up some new super cute gifts on oGorgeous today!!! iPhone hoodies!!! Woohooo!!! And just because there always has to be one that's super girly, I made one with ruffles! So Cassey right? I actually have a hoodie with ruffles in real life.
I've been putting my phone in it's hoodie for the past few days and can't help but put on my own hoodie, hold my phone by my face, and be like "Hey, we're matching!"
Cracks me up every time.
So it's 3am AGAIN and I really need to get to bed. Tomorrow, err, today actually I have the FoodBuzz Blogger Festival in SF. It's my first time and I am excited to go to the discussions and take a look at some of the foods they will be letting us taste. I will try my best to "eat clean"...but just in case I overdo it, which I'm pretty sure I 99% will, I worked out extra today. I think I'm covered.
I think tomorrow will be a SEA of DSLRs and people adjusting their plates for the best lighting. Haha. This will be funny. I have my Nikon D5100 all packed up in my purse. I'm ready to go.
Okay, my eyes are closing. I need to goooo to beeedddd.
Oh, btw, I will be announcing the winners of the FitActivewear Giveaway this weekend, so stay tuned! And thanks to everyone that entered. Loved your enthusiasm and smart answers. BIG thanks to Zeudy over at FitActivewear.net for her generous contribution to our community!
Ah remembered another thing! Did you sign up for the POP Pilates Meet Up? It's happening Dec 3 at Sports Basement in SF. The original number of free tickets have all been reserved. But your name on this waiting list here if you didn't get a ticket, so I can find a solution for the extra number of people. And for you intl fans, we are doing a live stream. So be sure to tune in!!!
K really. Eyes are closing...can't....see...
Cassey, you are the reason I am alive today. It’s dramatic, but it’s a fact. I’m a 10000 miles away in Jo’burg South Africa and 9 months ago, I tried to commit suicide. I wasn’t even overweight, eating disorders destroy people. I stumble on your videos…because I was looking for more ways to emaciate, thin out myself. What I found instead was hope, strength, someone who cared about me but had never met me. I live on Blogilates. You taught me to love myself, slowly, bit by bit. I created a different journal, one where I taught myself to eat again, I used all you health tips, I saved all your videos where you talk to us and tell about recipes and food – and your recent trips to Sydney and China pushed me to follow my own dreams. What I’m saying is that, in that moment this manager attacked you, he unwittingly attacked thousands of us – we are I don’t know, like extensions or something. I cried reading this post but you are strong, I know you’re strong and you will pull through – because you dragged me out of hell and brought me back…and you’ve never even met me. That speaks to a powerhouse soul that can’t be beaten down by a manager on a power trip. Be strong, you have reservoirs of strength that you send to all of us everyday – it’s time we return the favor. *positive energy coming your way* woooshOMG, I had no idea. These stories need to be shared and you guys need to be heard! This is truly inspirational! It definitely pulled on my heart strings. Amy, thank you so much for being strong. Love you. A bunch of you must be wondering what happened next, huh? Well, after much ranting, raving, and texting between friends and reading your advice of course, the biggest tip I got was to hold my head up high, walk in to class the next day with confidence, and do my thang. And you know what guys? I did. And we had a fabulous Pilates Sculpt session! And I have YOU to thank for reassuring me everything would be okay :) So little update on life... I'll be in LA this coming week filming some special YouTube videos with a big/new fitness channel on YouTube, so I am really excited to be part of my first "real production" with producers and directors and stuff! I wonder if they will also do my hair and makeup!? OMG. I'll def me taking behind the scenes pics for y'all! I am lugging nearly ALL of my fitness clothes with me to LA to make sure I have everything I need, but I have a good feeling a good chunk of it will be booty shorts, Body Language, and Lorna Jane. I just got this pair this week from Body Language and am in love. Well, I love all their scrunchy pant styles. They need to make a booty short version and I am in heaven. Do you hear me Matt and Erica!!?? So I've been dieting and working out EXTRA hard for this shoot and it has definitely paid off. Trust me you guys, cleaning up your diet and putting your time in for some serious cardio will do the trick to melt off fat. I also did tons of weight lifting, plyometrics, and a bit of my fave app, Nike Training Club. I have 3 more days til showtime, and I have to be super good every day until then, but was invited to go to a baby shower and a family gathering...in the same day. Oh no. To make matters worse, it was a Filipino baby shower so a ton of foods that make me go crazy craving nuts were there...like... LUMPIA and... ENSAYMADA...think warm sweet bun filled with sweet cream cheese and topped with more cheese and sprinkled with sugar. My food soul NEARLY DIED. If I were not on this strict clean diet, and if I didn't have an event coming up, I'd be all over it! But I had to control myself. I ate before I came and ended up just tasting a few of the "healthier" options like the stir-fried veggies and the lean parts of the roasted pork. It was not easy. AT ALL. I really think having food porn in such close vicinity and not being able to have it is a form of torture and ULTIMATE self-discipline. Lucky me because I had to do it again in the same day for party #2. A family gathering. It was Vietnamese cuisine which is a little bit cleaner, but still, some stuff I could not have. So I ate the chicken, took off the skin, and paired with cucumbers and lettuce. I really wanted to have these shrimp rice cakes (banh beo)... but instead I let them sit there all pretty and delish-looking. I'm happy to say I was able to survive 2 food gatherings but I really wish the timing was different! I just want you to know that you need not avoid the above foods like the devil every time you see them. Life is about fulfilling yourself and being happy, ultimately, and EATING is a big part of it. Although the above foods are not what I would consider clean, it is ok to have them once in a while. Or say if you are good all week, sure, indulge in moderation on the weekend. I'm coming from the stance that I have a very important event coming up so I need to keep things tight and my diet focused for certain results. Hope you had an awesome St. Patrick's Day! What did you do? Did you wear green and did you drink a bunch?! (OMG, just realized I didn't wear green at all...oops) <3 Cassey
Morning: protein pancakes or an egg white veggie omelet with soy sauce/sriracha or salsa. Gummy vitamins.
Mid-morning snack: protein shake (I really like met-rx vanilla from Trader Joes or MAXPRO cinnamon roll from Max Muscle...mmmm)
Lunch: Catfish/tilapia/or some type of white fish and lettuce. I am not really using any dressing right now. I kind of like my soy sauce and sriracha mix on top of it. I know, weird.
Afternoon snack: a couple boiled eggs, with yolk
Dinner: chicken breast, green beans, and Miracle Noodle Zero Calorie Noodles (Yea that's right. they're noodles with ZERO calories.)
Post dinner snack: protein pancakes if I am feeling sweet or some type of lean protein and veggieDiet Questions: Do you eat fruit or nuts? If I do, it's in the morning and if I feel like my carbs are too low/I am lacking energy. I'll have an occasional frozen mango chunk and some almonds. I have a sweet tooth unfortunately! Good thing this is only for contest prep!! How do you feel? So far, I am feeling good. This is SUPER DUPER clean eating. I am full and my metabolism is so crazy because I am eating every 2-3 hrs. Sometimes I'll crave things like peanut butter and fruit, but I have been ok. I'll cheat a mini bit if I am dying, but not crazy binge so that it'd offset my hard work. How much water are you drinking? 1 gallon a day. CASSEY'S SAMPLE BIKINI WORKOUT:
Mon: Back, Bi, Abs + Cardio
Tues: Drills, HIITs
Wed: Chest, Shoulders, Tri's + Cardio
Thurs: Drills, HIITs
Fri: Legs & Butt + Cardio
Sat: Drills, HIITS
Sun: Rest dayWorkout Questions: How long do you go? I usually do weights for about an hour and then cardio for 30-45 min. If it's HIITs and drills about an hr as well. I might weight train my fave body part of the moment for about 30 extra min on those days. So in my case, it's butt and legs! Sometimes I'll do double days and go back to the gym and hit some extra cardio for about 30-45 min if I have energy. Treadmill, elliptcal or precor. And yes, I still teach my 5 classes throughout the week. How do you get all that energy? Good food. Hydration. Self motivation. Desire to succeed driven by the results I see. How do you have time? Uhhh, I guess I am a little on the lucky side here...I am a blogger and Youtuber so my schedule isn't too rigid. And yes it is RIDIC that I am in the gym for over 3 hours a day sometimes. Depends on where you are and where you need to be. I didn't start SERIOUSLY training for this until about about 1 and a half months ago but 1 week of that was my week in LA and New York and I TOTALLYYYYY binged on Pita Chips, nuts, street food (love the Halal cart stuff in NYC OMG)...yeah it was so bad...but so good! How much weight have you lost? Since March 10, I've lost 10 pounds. I know. I can't believe it either. I owe it to Kip for pushing my a** to the limit EVERY TIME. OTHER THINGS I NEED TO DO... - Figure out how to tan myself for the competition. I need to be super dark! - Practice my makeup application. - Get someone to do my hair. I want it to look like this. Do you think I need extensions to get that volume? - Practice getting comfy in my model walk. - Get Aubrie and Danny J's (The Sweaty Betties) rooms ready at the house...they are visiting me for my first bikini competition! I can't wait to pick them up at the airport and meet them in real life! All that and continue to PUSH HARD! The whole journey so far has been MORE than rewarding. I've meet so many cool people along the way. Good people. Also, seeing hard work paying off daily pumps me up more than anything. Whether it's with my body, my work, my business, whatever. Seeing progress is ULTIMATE SATISFACTION! Don't you agree? Anyway, it's like 2am and I leave for LA in like 5 hrs and I haven't even packed yet. I am soooooo bad. At least all I need to do pack is my food and my workout clothes/shoes. I already put these in cute ziplock baggies. Protein pancake recipe here. Maybe a swimsuit to go tanning a bit. It'll be a quick trip. I cannot wait to meet all of y'all at the POP Pilates LA Meetup!!!!! Over 200 of you got tickets. Umm, I wonder if you all will actually show up? Either way it will be nuts!!!!! There are still some left, go here to print your tix. Make sure to show your ticket on your iPhone or print out the ticket and bring it with you.
DATE: Saturday April 21, 2012
WHAT ARE WE DOING?
A 1 hr full length POP Pilates class! Get ready to get sore!!! Then a Q&A Sesh and time for meet and greet!
WHAT TO BRING? A yoga mat! Your enthusiastic self!! Wear Blogilates gear if you have it :)
LOCATION: Hollywood Dance Center 817 N Highland Ave Los Angeles, CA, 90038 (North of Melrose Ave.)
LIVESTREAM: Just tune into http://www.blogtv.com/People/blogilates on Saturday April 21st around 2:30PM (Pacific Standard Time in California) for the start of the session.
Hey POPsters! Sorry I didn't post something this morning. I was so tired yesterday that I actually fell asleep at a normal time and woke up at a normal time. It was kind of unheard of, so I went with the flow and feel super well rested today. Sleep is good. Very very good. In fact, the best beauty secret I think. Anyway, I want to talk about something that really caught my attention on twitter. I'm sure by now you have read the conversation above. What do you think? Well, I'll tell you what I think. I was taken aback first off. Like what!? Where'd you get that from!? Then after a minute of deep breathing (OMMMMMM...) I was flabbergasted that someone would be mad at another person for being proud of their body. Tweets like this don't come often, or at all actually. 99.9% of the messages I get from you guys are super positive and fun! I love retweeting your motivational blurbs and answering your questions. It's part of my job ya know? But every once in a while, I get one of these that just makes me upset - not at the fact that she doesn't want to follow me anymore because I creep her out - that's totally cool - but at the fact that a woman isn't willing to let another woman be proud of her hard work and accomplishments. THAT'S CRAZY TOWN. "You obviously are very proud of your body." "The self love drives me nuts." Umm, I don't freakin' french kiss myself nor do I salivate over my YouTube videos while eating popcorn. And even if I did, what's wrong with loving your body and being proud of what you've got? It's the only one you have and it's a reflection of proper nourishment, care, and hard work! Why can't we be proud of our bodies the same way we are proud of a A on a test or a promotion at work? Just because it's physical doesn't make it shallow. The ingredients that go into successfully accomplishing a goal are the same across the board. It's called determination, perseverance, discipline, and passion. It's called DRIVE. When someone achieves their goal, I believe that we need give that person a pat on the back or simply be happy for them. Positivity is infectious. You need to be able to give, to smile, to send good energy. Because it will come back to you too. You need to be able to rise above jealousy and such small-minded matters because it makes you a better person. In the big scope of things, you aren't competing against anyone. You are working to constantly sculpt a better you so that you can reach your own full potential. It's like if you're running a race, just keep focusing on running faster, moving foward. What good does it do to look behind you and see who's catching up? It's actually just going to slow you down. Put that energy into yourself. Let that energy drive you. Do not waste it on negativity towards someone else. Ladies, when you see someone reaching for their dreams, allow yourself to be happy, and use their success to motivate you to reach your goals too. It's healthy to have realistic role models and people we look up to because if they can do it, so can you. SPREAD THE POSITIVITY! I want you to go give someone a compliment now. You have no idea what happiness you can bring into their lives. A smile is worth so much. Love you guys! <3 Cassey PS - On fb and twitter, I mentioned something about telling you something that I couldn't tell you but now I can...well...will tell you in the next vid! K bye!
You just gotta keep reminding yourself of that! PUSH PUSH PUSH!!! Sore today Strong tomorrow tank.
BEAST MODE. Is it on!?? It better be!! Beastin tank.
A classic. But now with new fonts and on a slim fitting shirt! Train Insane or Remain the Same tank.
Don't forget to use your 10% off code "THANKS10" this month which lasts until end of day 11/22. I know I put 10/22 on the calendar and a bunch of other places but I wasn't thinking! (I made it at 4am) Obvi it's 11/22 expiration date and you have all month and you can use the code as much as you want! Great way to stock up for the holidays!
Speaking of holidays I went on a Trader Joes shopping spree yesterday and spent about $43 (usually my bill is $25) and am about to film a food haul! I haven't bought this much in a while! I ended up buying cool new things to try.
Also, there's a mini announcement I've been meaning to make. It's kind of big news and I need to tell you - hope you won't be upset!
I have decided to delay my bikini comp for a bit. I don't think I can hit January hard the way I wanted it to. There are a few things going on in my personal and professional life that need attention and I was starting to get super crazy stressed out with the contest date shouting at me.
The competition should be something fun to train for. I was finding myself literally LOOKING to find time to sleep and my trainer was telling me that sleep was just as important as the dieting and the exercising. It was a hard decision to make because I've wanted to do this Jan comp since last year but it looks like I need to pick a date a couple months after that or something. Yea, I'm pretty sad but what's the point of competing if I can't reach my peak level, do better than last time, and not have fun while training <-- it's about the journey. And I wanna enjoy the journey and if I can't at the least do that, I need to step back and analyze the situation.
It's kinda hard for me to tell you guys because I feel like I am letting you down. But I hope not because I want you to know that in life, decisions have to be made, and priorities have to be set. Originally I said the comp was a bday present to myself. It's ok, I can have my bday present in Feb or March. No biggie.
Either way, still eating as clean as possible but not sticking 100% to my bikini diet plan that I wrote out. Right now I will focus on mass building so that when I begin to lean out you'll see more defined musculature.
So yeah - there it is! I've been sitting on this decision for a few weeks now.
I feel relieved actually...which is a good sign that I delayed the comp.
Well! Fun things ahead for the Blogilates Community, more great vids, and lots of other stuff I can't really tell you about right now! But I'm working hard like a crazy person and I'm loving every second of it. Seeing your nice comments, your smiling pics (or your sweaty pics), your cute tweets, and awesome Instagram tags makes it all worth it.
Love you guys! Have a fab weekend! Off to film now!
I was browsing around on the internet this weekend and came across some ummm "interesting" products so I had to make a vid and share! Tell me in the comments, yay or nay! Also, do you like these vloggy type vids on my BlogilatesTV second channel? Let me know if there's other types of vids you'd like to watch! Open to all suggestions! You know I'd do anything for you :)
image courtesy of behance.netHey POPsters!!! It's nearing the end of November and I cannot believe the year is almost going to be over! I'm sitting here in my bed with my laptop on top of my covers looking out the window. It is so gloomy and rainy today in the Bay Area. Eew it makes me so sad. The only thing that can make this okay is a big chunky sweater, a cup of warm cinnamon-apple tea, and a vibrant fireplace setting! Unfortunately that is NOT happening right now. I need to edit your 1000 Workout for Thursday's video and get packed for LA. I leave like in a few hours and my luggage is still sitting on the floor the same place where I left it last time when I got back home! Traveling is not as glamorous as it sounds. I really hate traveling. Well, I don't like the act of traveling but being in new places is nice. It's just that getting off my routine is really tough on me. It's something I'm still trying to work on. But my diet and exercise routine goes crazy. I just always feel like I am on a vacay when I go somewhere. EVEN IF IT'S FOR WORK STUFF!!!! Yeah, so I always try to legitimize that it's totally ok to have this ice cream dessert after dinner. Which is fine once in a while but not 3x a week 2-3 weeks out of the month - haha! So basically, travel has messed up my mind and I travel too much. Anyway! Last night, I was speaking with a friend of mine last night and we were talking about working hard and how to live life the way you dream it...it was one of those inspirational life talks. You know what I mean right? I was saying something about how I felt like there was so much going on, how overwhelmed I was, and how I felt so spread thin that nothing was going anywhere. But he reminded me a few things: #1. Everything's just fine. Stop worrying, it's a waste of your energy. Keep chugging along and choose happiness. #2. Hard work pays off. That's just how the universe works. #3. You don't fail until you stop trying. The last one resonated with me like you wouldn't believe. I shared it on twitter and FB right away. I had never really thought about failure and success in that way... You are not a failure until you become a quitter. People who are successful are persistent and resilient. I mean, seriously, if you keep trying, you will eventually get where you want to go! You will. You just can't stop until you get there. So guys, today the thought I wanna leave with you is this: You may fall a million times but it's how you get back up that makes you stronger! Hope you can apply this to the way you choose to live life passionately. I believe in you and so should you. You're beautiful, full of character, and unique. You can do ANYTHING. Love you, <3 Cassey
Eating, in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than most people would eat in a similar period of time under similar circumstances.Here are some things a person with BED may do or how they may feel:
How is your weekend so far? I saw a lot of you made the 2 ingredient banana peanut butter ice cream! Wasn't it SOOOO GOOD? Crazy! I know. Been experimenting other goodies like this ultra nutritious carrot cake! I'll share the recipe soon! It's super easy and doesn't take too many ingredients. I really like to keep things simple and quick.
Anyway, I wanted to continue the discussion I started on my instagram after I posted this picture of me and Brett Hoebel at Cafe Gratitude on Thursday! It's actually a pretty funny story how this lunch actually happened.
FLASH BACK: So I was dining at Cafe Gratitude back in December when I was searching for apartments in LA when my friend noticed a guy sitting at a table with his laptop and facebook fan page open. He was like...looks like a fitness person working on social media. Immediately I turn my head over (cuz ya know, fitness and facebook are totes my thang) and was like OH. MY. GAH. That's Brett Hoebel from Biggest Loser and BeachBody Rev Abs!!????
I really didn't know what to say...sooooooo I didn't say anything.
Being the social media freak that I am, I actually decided to tweet him after he left. Hahahahahahaha. I know, I know. I'm a sad case aren't I? I really didn't expect to hear back from him.
But I did!
So that is the story of how we both ended up meeting for vegan lunch back at the place where it all happened!
FAST FORWARD: We both ordered the "I am Accepting" sushi bowl which boasts a load of quinoa, sea veggies, avocado, micro greens, sesame seed, kale, and a lovely tangy sauce. It's my fave menu item at the restaurant, so if you ever get a chance to eat here (there's one in San Francisco too) - ORDER IT!!!!
Now the reason why I am writing this post is to involve you in a very enlightening conversation Brett and I had about weight loss, the fitness industry, and how to help people achieve their goals. After we both talked work stuff, common friends, family, schedules, and traveling, we started talking about how important it is to be able to help your students ignite their own fire within...to keep striving for the best version of themselves everyday. To not focus on skinny jeans, muffintops, or the number on the scale. To genuinely want to work for health and happiness...not just physical beauty.
We high fived across the table over every point that made us go YEAHHHHH because seriously - the fitness industry is so commercially focused on weight loss and pure physique. Do you ever see an infomercial that says this?
"For just 5 easy payments of $19.95, you'll get the DVD for Happy HIITs, the cookbook for Nutrition to Nirvana, and the Smiling Stepper to sky rocket your heart rate while soaring your spirit to the heavens! Hurry! Time is running out!"
Okay, I know it was corny....but NO.
The infomercials and ads we see promise six pack abs, thinner thighs, a perkier butt, drastic weight loss, and total body transformations. Now listen, I am not saying there's anything wrong with that! Every trainer or instructor can surely show you how to achieve that dream body of yours. So let's be real here - the reason why MOST PEOPLE choose to work out IS to look better. That's just the honest truth. And it's totally okay! Because once you're in, and you start feeling those endorphins after a fantastic POP Pilates sesh or energizing run outdoors - oh man, it is addicting! And it'll get you coming back for more.
I'll admit it too. How did I get into Pilates? I was 16, a sophomore in high school, and wanted to look more fit for a pageant I'd be competing in. So when I saw Mari Windsor on TV advertising her Pilates DVDs I begged my parents to buy it for me! Yes her DVDs firmed up my body and flattened by belly - but guess what else it did? It introduced me to a whole new world of healthy living and exercising because it makes me so crazy happy. I mean, look what I do now!? Fitness is my life!
Brett and I were saying that it's fine to "lure" people in to exercising using weight loss or flat abs tactics, so long as in the long run, people begin to realize by themselves the OTHER INTANGIBLE benefits to choosing an active lifestyle. Here's what I'd like to call:
In more detail...
LEVEL 1: I work out because an authoritative figure (PE teacher, doctor, the media etc.) forces me to.
*In this stage, individual would never work out if it were up to their own choosing. They despise exercising.
LEVEL 2: I work out because I want to change my body.
*Individual desires a physical change for any reason.
LEVEL 3: I work out because I want to get stronger! Run faster! Be more flexible!
*Individual shifts focus from sculpting physical attributes to developing skill and talent.
[edited 11:38am 2/16/12 thanks so you guys in the comments. Realized I was missing this new level 4!]
LEVEL 4: I workout to nurture my health.
*Individual focuses on exercise for longevity, disease prevention, and overall health and wellness.
LEVEL 5: I work out because it brings me happiness.
*Individual exercises because they simply enjoy it.
[edited 12:28pm 2/16/12]
Level 6: I work out because it inspires others to choose a healthier lifestyle.
*Individual serves as a role model to others through working out. At this stage, individual may also be in a position to influence the fitness industry by developing exercise formats to help more people work out.
Which level do you think you're on? Only you can decide if you've truly graduated onto the next level! But listen, it's possible to feel like you're on a few levels - like you can "feel fat" but also work out because it makes you feel good. If you realize this, TRY TO SHIFT YOUR FOCUS!
Because whether you are exercising to fit into a size 2 or exercising because it's fun, you're most likely going to lose weight/gain muscle/increase bone strength anyway! These things are built in already. The great thing about working out is that as long as you work hard and work it with passion, you WILL benefit from it. Now it is time to control your mental focus in order to make the journey more enjoyable.
It's like going to work at job that makes money to pay the bills versus making a career out of your passion as money just comes because you're doing what you love, you're good at it, and people are willing to pay you for your talent. Get it?
REFOCUS. Tell yourself that it's not about making money or losing weight. It's about doing what you're doing because you LOVE IT. Trust me. If you put your heart in the right place, everything will happen as it is supposed to. Life just works that way.
My goal is to help you shift your mind and help you achieve your goals in the funnest way possible! I believe it is all about great instruction so you'll never feel lost, having a supportive community to keep you inspired, awesome workouts to challenge you, and tasty recipes to nourish you! I will do whatever it takes to help you sculpt a healthy and positive outlook on life! I promise you.
It was so fabulous meeting Brett! The conversation was engaging and we definitely are on the same wavelength about this enlightened approach to fitness. I know you POPsters would have loved having an open discussion with us at Cafe Gratitude too! I'd love to hear your thoughts!!! So here are some questions I have for you:
1. Anything you wanna add to the 6 Steps of Exercise Enlightenment?
2. Guess Brett's enthicity. He's half Palestinian and half ________. (No cheating! DO NOT LOOK IT UP!!!! I'll reveal in next blog post!)
Love you guys!
Back to the story...it was like she got more gorgeous with every second I listened to her speak. It was really, kinda weird. I mean even physically I started to appreciate every unique feature about her! Turns out she was a young entrepreneur who had started 2 business already! She was witty, intelligent, and had a really cool sense of humor. By the time I left the dinner party, I was inspired to be more creative and work as hard as ever.
A confident girl glows with beauty that no one can take away from her, as long as she knows what she believes in and stands by it.
Now here's what fitness has to do with it all. I know a lot of us start working out because we are on level 2, searching for a way to achieve the body of our dreams. You work hard. You see changes. But once your mind clicks and you begin to truly embrace the intangible joys of exercise - there are so many other benefits that come along with it. Start appreciating your body and show it some love. You will see that your positive energy will build up a fiery ball of confidence that will drive you through life.
If you're feeling unsure about your looks, your weight, your relationship, what you wanna do in life etc...start focusing on what you ARE sure about. And that's YOU. You are an expert on you. Hone in on what makes you feel alive, what makes you happy. Do more of that. Your fire will burn brighter and you will be able to blaze through everything in your path.
This is the same fire that will take you through some of the toughest workouts of your life.
NOW GO KILL IT :)
Tell me in the comments - what makes you truly happy! I'd love to hear!
Love the little pictures! "I'm a little bit crazy." Oh yeah. You go girl. EMRACE IT!
"I have a great a**. And legs. And I work for them."
"How good the chicken I cook is."
Love the colors and the thumbs up :)
Tomorrow I am filming a Spring Break Series for you that will come in 2 parts! The first will be released on Thursday so you can do it Friday. And the second will be released on Monday! I'm gonna make it so intense that you'll slim down and tone up for Cancun or Miami in no time!! Anyone traveling anywhere this month? I really wanna head somewhere tropical! But I have some friends visiting my apt. this month so need need to hop on a plane! I am actually decorating my place more seriously now and the new couch is coming tomorrow! I made sure it could match my bed set. Everything is soft, romantic, and creme-colored! I've been eating dinner on the floor on my yoga mat for a little too long. Hahaha. Humble times. But fun indeed!!
Oh! And my new custom designed Nikes came!!! LOOK!!!!
This will be the only time I kiss this shoe.
I wore my new Nike Frees to the gym today and they were a dream! It's nice to know that no one else has a pair like mine! And I wanna congratulate Valerie Kelly for winning her own custom designed Nikes from our last contest. I wonder what colors she will choose! And what words she will put on the tongue. If you want your own pair, they cost about $140 on Nike.com but you can literally choose the color of every single piece that goes into making this shoe. I'm talking laces, swoosh color, mesh color, sole color, tongue color...I mean everything! It took me so long going back and forth but it feels so nice to know that I designed my own Nikes! It is on the expensive side, but just don't go out for a weekend or two, save that money from drinks and din, and bam! You've got dollars for sneakers!
Alrighty my dear POPsters! Better get some rest so I can really kill it tomorrow for your video! You're all doing so wonderful this #MarchMakeover - so proud of you for embracing soreness, hard work, and a healthy, clean diet!
This is option #1.
Oh my freaking goodness, this is option #2.
Either way I need to have my hair up and I just don't do updos. Anyone have suggestions? Any beauty gurus or fashionistas out there who'd like to give your sneaker-lovin gal some tips? :) Which dress do you like better? My heart is definitely leaning towards one of these! Do you know which?
I'm excited to be observing not just the clothing on the models tonight but the way the girls walk, what makes them seem so confident, and of course delving more into that diet investigation I was telling you about. Fashion shows are just that - a show. You need to realize that the ways some of these gorgeous girls (and guys) achieve their bodies are through means that are truly unhealthy and dangerous for your body. This is also true on the opposite end...even fitness competitors do things you may not even think of to sculpt that lean physique. Of course there are those that are naturally thin (I remember Ryan Higa saying that if he had one superpower it'd be the ability to eat as much as he wanted and not gain weight!) but for the most part, extreme leanness takes work. There are shortcuts, but the shortcuts could literally end up killing you.
Just remember that the goal in life is not solely to "be skinny" or "get an inner thigh gap" because when you get there, you're just going to want more and more and more. Kind of like if you saw a dress in the store that you really liked. You work real hard to save up a ton of mulah to buy it. You feel euphoric once you purchase it and wear it out to an event. But after it's been used, you need another dress!
Try to train yourself to think this way - switch the goal to tapping into those things that foster happiness.
There's also a brand new Train Insane tank with a cool braided back!!! The material I used is super soft and stretchy cotton/lycra. It is a very high quality fabric and you will feel it once on your skin. Click here to see the pink version too.
The shoot was fun but cold. My photag was really helping me groove into the zone, going "YEAH, YEAH, work that pose work it!!!" I was totes starting to really feel it ya know? Then he goes, "now jump and look cute."
I decided it was time to pull out the good stuff.
America's Next Top Model here I come.
photo courtesy of buzzworthy.mtv.com
This topic has been lingering on my mind for a while but it definitely challenged me yesterday after watching the VMAs. Clearly, Miley Cyrus has been the hot topic of the season ever since she cut her hair, started looking like Pink, and released her very cathartic We Can't Stop music video. Dancing teddy bears, french fry skulls, humping, and lots of twerking - it was like nothing I'd seen before.
Well yesterday she took it to a WHOLE 'NOTHER LEVEL. You can see for yourself the VMA performance below:
So I'm looking through comments on instagram just to see what questions you guys have and what I can answer. Then I come across this full on conversation about my thigh gap.
"Why is your gap curvy? I want a straight gap."
"No offense but your gap is weird, it has waves."
PART 1: WHEN PHYSICAL BEAUTY DEFINES HAPPINESS...
MAN! Really guys? I never even noticed. I'm not in the slightest way offended or hurt (so don't worry about me - I love my legs) but I am concerned about where our heads are in terms of what beauty means. From time to time, I like to remind you guys about loving your body for what it is every step of the way on your fitness journey, whether you're looking lose weight, gain weight, or get stronger. A reminder that everything you work for isn't just for vanity, that only lasts so long. I'm starting to think some people just don't get it...or don't want to get it. Look, I'm not gonna be blind because as a certified fitness instructor for over 7 years, I understand that looking good is a big part of fitness industry. I mean, that's why most people start working out, but where does it stop - when can you finally accept that you're beautiful and that I'm beautiful?
I know some girls are thinking that once they achieve those pancake flat abs, lose the muffintop, and sculpt the widest gap ever in the history of gaps, then they'll be happy. Right? But who's going to guarantee that? Do you think you can go on hating your body until the number between your toes has reached a certain "acceptable" benchmark ? Do you think that when this happens, OMG, all of a sudden life is going to be amazing and you're going to be the happiest, most successful person ever?
Listen up. Happiness is not a destination. It is an enlightened state of BEING. Some people think that happiness means having lots of money, looking flawless, and being famous. It's not true. Happiness is living your life with passion and purpose and being peaceful with yourself. To me, true success is being able to reach this state of selfless, honest, raw happiness that isn't defined by "things."
I want you to take a moment and disconnect the fact that a physical attribute can bring you true happiness. You're worth more than the distance between your thighs.
PART 2: NEGATIVITY IN THE COMMUNITY
Now, second part since I'm feeling fiery. I've noticed that over the past month, the tone in the Blogilates community hasn't been as bright, happy, and vibrant as normal. You guys overall, are still amazing, but there's a slightly different tone. I don't know what happened. Usually, you guys are really good about helping one another out and being super appreciative. But I'm starting to see negativity. I'm starting to see people feeling entitled and some with no sense of respect for one another.
When working on the 12 Week #Newbodymakeover meal plan with the registered dieticians of WeightTraining.com, I was really pressed for time between creating the graphics for the meal plan PDFs, shipping out journals, filming the Hunger Games workout and working on other secret projects for you. I'm not trying to get credit for how hard I work, but I do want you to understand that when I get comments saying "You promised the meal plan today and it's not even out. You can't keep promises," it really hurts me. Yeah, talk about my body all you want, but when you start attacking my integrity for serving you guys - I, I just don't even know what to say. A FREE meal plan that most people are charging hundreds of dollars for that's probably not even written by a registered dietician who has to have a 4 year bachelor's degree plus an extra 1-2 years of training - and you're telling me that it's "so annoying" to have to wait for the password and that you're just going to leave the community for someone better now because I can't keep my word.
Oh. My Gawd.
Is it because the community has grown immensely?
I'm not even going to get started on how people have begun to complain about how much work it is to give a twitter follow or like a fan page for a whole 7 days worth of 40 meals. Being called "gluttonous" for this is appalling. Oh yeah, and then saying that "Cassey's changed. I'm going to go find another trainer who gives free workouts," in regards to my exclusive video in the app - hmm ok - cuz to my knowledge I'm still releasing full length workouts every Monday on YouTube as I have over the past 3 years. Again, many trainers put such videos behind a paywall in which you need to pay anywhere from $9.99 to $59.99 or more a month just to access it.
I'm not asking for you to bow down and give me your first child guys. I just want you to know that I do these things for you when most people charge because you deserve it. But as a human being myself, I'm affected when my genuine hard work to serve you guys is not met with some sense of gratitude. Negativity encourages me to want to stop.
I didn't want this to become a complain-fest, but I do want to say that if you don't appreciate being a part of the Blogilates community, don't bring your negativity here. I'm protecting the sweet, happy, and fun personality that most of us embody. I want to feel comfortable when I come here and I want our POPsters to feel welcome sharing personal stories. We are friends and supporters of one another - not anonymous internet voices bringing each other down.
Alrighty...for the most part, I think I'm preaching to the choir but I just wanted to let you guys know I don't tolerate any sense of making other people feel bad in our community. So if you see this sort of activity either here, on facebook, the app etc., please feel free to email me directly.
I love you all. Stay happy, stay positive, and know that I think you're really beautiful :)
PS - Hope no one felt like I was scolding them! I wasn't. Was just being firm...you should see me try to debate in real life. I just start smiling awkwardly xoxo
The store is probably closed now but once it opens again, please go get yourself a copy! It would be the best way to support me and keep our community growing. The buyer said that if enough of my DVDs sell, they can make Blogilates a permanent name on the shelves. So please, let's show them our POPster power. Let's get more of the world involved in working out the way we do.
The DVD is only $12.99 and it features:
- 1 hr total body POP Pilates routine
- *BONUS* 20 min of POP Pilates for Beginners
- Behind the scenes + fan footage from meet-ups around the world (San Francisco, LA, New York, London)
- Interactive exercise library where you can click on a body part and go to those exercises
- Workout Travel Card - all of the moves broken down with reps and names so you can do the routine anywhere even without a DVD player
The POP Pilates DVD is available in all Targets in the US! OMG if you get it can you PLEASE take a pic and show me!? I would die. Just die!!! Tag me or use #poppilatesdvd or #blogilates!
Because body image negativity is running so rampant over the internet and everywhere in the media, I wanted to take a bigger stance against it. So I talked to my sister Jackelyn who is an amazing fitness instructor and health advocate and we decided to team up and create the only positive body image magazine. Then we called it Fiterazzi :)
The magazine talks about things other mags don't wanna discuss. Things aren't always perfect and beautiful and weight loss. It's a new way of health and fitness media that will show you how to get the body you want while loving yourself every step of the way. No more body bashing. Only body loving. The articles our writers, nutritionists, and RD's have written are from a more personal perspective instead of just talking AT YOU. I always believed that writing to someone as if they are your friend and you are sharing a story with them versus lecturing is so much more enjoyable and effective. I wanna take a moment to congratulate my lil sis Jackelyn for spearheading the magazine as Editor-in-Chief! I really hope it grows and will help re-sculpt the way our society perceives beauty in women. Please have a read and share Fiterazzi.com with your girlfriends. The stories are inspirational and educational.
Let me know in the comments what you think about media and how it trains us to think that beauty can only look one way. What do you think is the best way to battle this? And why do we let other people tell us how we should look!!??
PS - click here to get your January Workout Calendar and see the workout of the day!
Yesterday I was online and I saw that someone asked me about my thoughts on the "bikini bridge." I was like excuse me what. Then I searched the hashtag and all this showed up:
I was like whoa, hold on - is this the next inner thigh gap of 2014!? Like seriously!!?? I went on google and found the definition:
"phenomenon wherein bikini bottoms are suspended between the two hip bones, causing a space between the bikini and the lower abdomen."
I got so outraged that I immediately tweeted this:
Be aware of this weird #bikinibridge obsession...a space between your abs and your bikini bottoms does not define your beauty ladies! — ❤ Cassey Ho ❤ (@blogilates) January 6, 2014
You guys seemed to be equally upset about the whole thing and left over 1,000 comments on my facebook post! At least you were aware of the absurdity of this obsession. Well...now the story gets more interesting.
Fast forward to today...I find myself on The Daily Dot as a prominent player in 4Chan's hoax. YA. A HOAX. 4Chan manipulated social media and fooled all of us into thinking this was actually the next unhealthy obsession of teen girls.
They succeeded through creating fake accounts, posting memes everywhere, and playing on our emotions...and I was fooled. But you know what? I'm not upset. I'm glad they brought attention to it and made a parody out of how superficial...how silly...some young women have gotten when it comes to achieving beauty. First it was all about the distance between your thighs. Now it's how high your hips can protrude from your body. At some point, I believe that this bikini bridge thing would have gotten to the level of thigh gap. There were already pictures being posted. It just needed time to swirl in the inner circles of Tumblr.
We're now standing on the outside looking in on a weird phenomenon being played out in front of our eyes. You can see clearly how ridiculous this is right? So ridiculous that a bunch of guys over at 4Chan could poke fun at our desire for vanity and play on our insecurities. Ya, that's kinda mean...but we're so conditioned to think we need to be thin that we actually believed this was true.
So here's what I want you to take from this. Bikini bridge or not, don't base your self worth and your beauty on it. Same with thigh gap. Or flat abs. Or having big boobs. Don't be superficial enough to sacrifice your happiness in attaining one of these physical attributes. The only reason why we want these things is because someone tells us we need it. Kinda like a commercial. You didn't know that you needed that car or those sexy stilettos until you saw a commercial for it. And they keep pushing and pushing it on you. The media shows us pictures of skinny models with perfect hair, skin, nails, and bodies in magazines and on TV. We want what we see. They keep showing us more and more and more of what's so unrealistic to attain for most.
A thoughtful quote I want you to think about is this: "Comparison is the thief of joy."
Focus on yourself and spend your energy on reaching your own potentials. Not racing against or being like someone else. We're all made to contribute to this world differently.
As far as unhealthy obsessions go, stop it. Find your fire and your passion for working out and eating right. Your desire for pure vanity is not enough to sustain a healthy lifestyle. Dig deep and discover your inner motivation for getting fit and being happy. Once you figure this out, I promise your life and your body will sculpt itself accordingly. You have my meal plans and workout calendars to help guide you the whole way. I am here for you, to be your friend and your personal trainer.
Now onto something a little bit more fun! I have a SURPRISE pop up giveaway for you!!! I'm giving away 3 (three) Nike Free 5.0+ sneakers tomorrow, Jan 7th!
Aren't they beautiful? Yes yes yes they are and now I want to give you a chance to spice up your fitness fashion wardrobe! Fashion bloggers are all the rage about their fancy heels and delicate golden arm candy...us fitness gals want our sneakers to match our sports bras - hairband and fitbit on wrist!
Here's what you'll need to do:
1. Download the WeightTraining app
2. Log a workout
3. Tweet the logged workout to @blogilates and use the hashtag #blogilates. If you want another entry, just share your logged workout on facebook and also use the hashtag #blogilates!
The contest is international! Good luck!!
Also, don't forget to download the Blogilates Official App too! Available on iPhone AND Android!
Ok that's all for now! Have a FANTASTIC week. Be strong and love your life.
Photo by ShaneaThis image strikes me hard. As I little girl, I was chubby, I was made fun of (having my last name didn't help either), and I do remember turning my fingers into little scissors and wishing I could cut off my fat. Honestly, I didn't even know what fat was or that anything was "wrong" with me until the other kids told me so. Some days I was really terrified of going to school. I tried to distract it all by just studying harder. It wasn't until 7th grade when I started to get taller/skinnier and when I moved to a new school that the bullying stopped. This notion that "thinner is better" and that "fat is bad" gets ingrained in kids' head from an early age...whether it's subliminally from media or just hearing it from other family members complaining about their bodies. So it is HARD to accept your body when everyone tells you not to. Body dissatisfaction begins to take over your life and you become obsessed with changing it. And you know what? Some girls won't know how to. That's when the dangerous habits begin.
"Over 80 percent of 10-year-old girls are afraid of being fat. By middle school, 40-70 percent of girls are dissatisfied with two or more parts of their body, and body satisfaction hits rock bottom between the ages of 12 and 15." (NYC.gov)So how do I like my body now that I'm a fitness instructor? There are days when I love it and days when I hate it just like any other girl. Social media comments don't make it any easier, but seriously if you make stupid remarks and your profile is private and you have no followers, just stop it. I know that at the end of the day, I am more than just my physical appearance. Seriously. My body holds my talents, my dreams, and my drive. It doesn't define me. So don't let it define you either. Let's teach our little girls and little boys this. They don't need to know that anything is wrong with their body, because there isn't. They just need to know that they should smile, work hard, and reach for their wildest dreams, whatever it may be. The change starts with this generation, now. Love, Cassey PS: This post was DELETED off Instagram after I posted it in the morning. I am soooo infuriated that Instagram and the reporters of the photo thought it was child pornography! LIKE SERIOUSLY!?? Read the caption for once. We had such good, real, emotional conversation happening in the comments. And to think that all those so-called "fitness" accounts publishing nearly pornographic butt shots and underboob are not being reported? Unfair. That is why I am reposting this on my blog where no one can take down my post except for me. As I said on Instagram, I will not be silenced. PPS: Thank you to my friends Drew and Lynn Manning from fit2fat2fit.com for sparking this emotional conversation during lunch yesterday!
I'm not one to watch fights, but this morning I couldn't ignore all the buzz around #RondaRousey's fight vs. Bethe Correia who had been trash talking her leading up to the event, making fun of her father's suicide and implying that Ronda was mentally unstable. It's low to attack someone off-court. But it's even worse to bring your opponent's family into it! Ronda knocked her out in just 34 seconds. What I love about Ronda is that she's showing what it looks like to "fight like a girl." She also represents a body type that some may criticize for being "too masculine." But you know what? She offers soooooo much more than her looks (which btw, I think she's gorgeous)! This is a reminder to all of you that no matter how strong, successful, rich or famous you get, there will ALWAYS be haters. Most likely there will be even more. But don't listen to them. Keep doing your thing. Keep being you. That's how you'll end up on top.Love seeing strong, powerful women! Whether that's in business, in sports, or whatever...I love supporting other female powerhouses. It's so inspiring to see so much positive press around women. Who is your inspiration?
The Master has failed more times than the student has even tried.It is truth. Now onto other things...
"My name is XXXXX, I'm the owner of XXXXX...I see you wrote a blog post about detox teas. I am asking that you please remove my brand name from the title tag. We are a small family run business that works extremely hard...I am working 50 plus hours week trying to support my family, so I am asking you to please remove my brand name."LIES. LIES. LIES. You have enough money to pay ALL the Kardashian sisters but you're trying to play the pity card on me? I hope you see what's happening here. Everything that you think is authentic could very well not be. From lies in photos to lies in emails, it's so overwhelming to have to sit here, sift through the facts, and wonder what's real and what's not. And now, all of a sudden, my real, worked-hard-for for body is competing against a plastic body. The Kardashians have promoted their plastic surgeon Dr. Simon Ourian numerous times on their show and now the guy has over 1.2 MILLION followers. Check out this procedure which costs anywhere between $15k to $40k: I would rather spend $15-$40k on eating ALL organic food, an Equinox membership, and all the fitness clothes my heart desires. But that's me. And who am I to judge women who want to alter their bodies. It is theirs and theirs to change how they would like. My problem is that social media is now exposing plastic surgery to girls as a solution for looking better and feeling better about yourself. What if girls find plastic surgery before they find fitness? What if they begin to think that spending your money on injecting your butt is better than spending money on your education? It worries me. A lot. My heart is thumping hard as I write this. My chest is hot. Some may argue that getting plastic surgery is like getting your hair dyed. Same thing. You're changing yourself. You want to be more beautiful, so both are vain. Yeah....except one involves a knife going in you and we don't even know the long term effects of these foreign objects being in your body over time. Will beauty end up killing you? I don't know. But I'm not willing to be the guinea pig. "Stop comparing yourself Cassey! You always said that comparison is the thief of joy!" The truth is, I'm not comparing myself to them. The followers are. And what the followers think becomes the new ideal whether I like it or not. I feel it happening. They're telling me I need to have a big butt in order to "sell" my butt routine. And when I say sell, I mean, just watch my IG video and give it a like. But I'll keep being me and keep being happy with what I have because I know how trends are. They're in then they're out. It's like fast fashion. Back in the 1920's having a flat chest was in. Now, super butts are in. What's next? Will your body be on trend? Will you alter yourself just to "fit in"? The people used to think magazine covers were the beauty standards. Now, Instagram pics are the new beauty standard. How long will it take for people to realize that what they're seeing on IG is not real? Maybe as long as it took us to realize that magazine covers were photoshopped.