Workouts, challenges, and programs in my App!

Beginner’s Calendar

A 28-Day Workout Calendar for Beginners!

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Looking for healthy recipes?

Good-For-You Food

Let’s get flexy!

Journey to Splits

Explore the Looks

My Dreamy New Cottagecore Collection is HERE!

Exhausted. | Day 7 of 90

Legs like jello | Day 1 of 90

Rectifying my past + reclaiming my bikini | Day 0 of 90

Work Out With Me!

12 Minute Standing Ab Workout (with weights)

Do this every day for a toned butt (at home booty band workout)

Fat-Burning Cardio Sculpt (low-impact full body workout with weights)

12 Minute Upper Body Workout with Weights (toned shoulders, triceps & biceps)

15 Minute Booty Band Burnout (inner + outer thigh workout)

15 Minute Weightless Arms Workout – sculpt sleek & toned shoulders, triceps, biceps and back

8 min Instant Energy Boost

50 Extremely Effective Thigh Slimming Exercises (bodyweight)

50 At Home Fat Burning Cardio Exercise Variations (no equipment)

50 Butt Exercises – different glute enhancing variations, no equipment!

50 Weightless Arm Exercises (these REALLY work)

50 Ab Exercises You Need to Try! (all levels, no equipment)

15 Minute Deep Stretch for Splits

10 Minute Booty Burn Workout with Bands

30 Minute Head To Toe Tone (with weights) | Hot Girl Summer Sculpt

15 min Ab Fit Test – can you get through it all?

15 Minute Thigh Strength Test (no equipment workout)

10 Minute Fat Burning Cardio (no equipment)

15 Minute Full Body Pilates – thighs, arms, obliques

Let’s do 100 crunches to hit upper abs – Day 1 of 1000 Ab Challenge

10 Minute Cardio Pilates Workout – burn fat + tone muscle, no jumping!

10 Min Pilates Ab Workout – you can do this while watching TV! No equipment.

Dancer’s Body Pilates Workout with Julianne Hough

15 min Full Body Workout with Bands

21 Minute Total Arm Tone Workout | 21 Day Tone

21 Minute Cardio Abs Workout | 21 Day Tone

21 Minute Total Booty Tone Workout | 21 Day Tone

21 Minute Cardio Burn N’ Tone Workout | 21 Day Tone

21 Minute Flexibility Fix | 21 Day Tone

21 Minute Ab Tone Workout – Shape Your Waist and Sculpt Your Core

21 Minute All-in-One Tone Workout – Get Your Total Body Lean & Sculpted

Extreme Weightless Arm Toner (30 min, no equipment)

Christmas Cardio Workout! Fun fat burning workout to your favorite holiday songs!!

14 Minute Total Body Pilates Class – Warmup, Abs, Butt, Cardio

10 Minute Anti-Bloating Cardio (Low impact)

The ULTIMATE Weightless Arm Sculpt (20 min, no equipment)

Ariel’s Abs – Disney Princess Ab Workout

15 Minute Arm Burnout (weightless upper body workout)

Superhero Abs Workout with Brie Larson!! Abs of STEEL (no equipment)

Belle’s Beast Mode Bootcamp – Disney Princess Total Body Workout!

Extreme Booty Toning Workout! No weights, just fire!! 🔥🔥

20 Minute Round Booty Workout!! Grow and Tone Your Booty (No equipment)

15 Minute Pilates Booty Workout (no equipment)… this will BURN 🔥

10 Minute Fat Burning Cardio Workout – At home, No Jumping (Quiet)

10 Minute Full Body Warm Up – do this before ANY intense workout!

30 minute EXTREME Pilates Thigh Workout (No Equipment)…Your Legs will be SHAKING!

20 Minute Quick THIGH & LEG workout! Isolated for thigh sculpting, slimming & toning! (No weights)

Beginner Pilates Thigh Toning Workout

30 Minute Stretches for Splits!

Extreme Ab Flattener | ADVANCED PILATES ABS WORKOUT

Core Chiseler Level 2 | Intermediate Pilates Ab Workout

The Best Body Slimming Workout | POP Pilates Top Hits

The Best Thigh Workout | POP Pilates Top Hits

The Best Butt Workout | POP Pilates Top Hits

The Best Abs Workout | POP Pilates Top Hits

Cardio Dance Party Workout | Top TikTok Hits

10 Minute Beautiful Thigh Sculpt Pilates Workout

20 Minute Leg Slimming Pilates Workout | 7 Day Thigh Challenge

10 Minute Beautiful Arm Sculpt Pilates Workout | 7 Day Arm Challenge (Days 4-7)

20 Minute Lean Arms Cardio Pilates Workout | 7 Day Arm Challenge

20 minute Booty Lift Cardio Pilates Workout | 7 Day Glute Challenge (do this video every day)

10 Minute Beautiful Ab Sculpt Pilates Workout | 7 Day Ab Challenge

20 minute Waist Whittler Cardio Pilates Workout | 7 Day Ab Challenge (do this video every day)

Yoga for Splits | Stretching Routine for Front Splits Flexibility

At Home Total Body Slimming Workout – Using Only a Couch!

Toned Arms at Home Workout! Apartment Friendly

10 Minute Waist Whittler | Total Body Transformation Workout

10 Minute Side Booty Shaper | Total Body Transformation Workout

10 Minute Ab & Oblique Sculpter | Total Body Transformation Workout

10 Minute Arm Toner | Total Body Transformation Workout

10 Minute Inner Thigh Slimmer | Total Body Transformation Workout

10 Minute Lower Ab Flattener | Total Body Transformation Workout

12 Minutes to Toned Booty Workout

12 Minutes to Burn Fat – Low Impact Cardio Workout

12 Minutes to Toned – Total Body

12 Minutes to Toned Abs Workout

12 Minutes to Toned Thighs Workout

12 Minutes to Toned Arms Workout

Days 8 – 14 | 2020 Challenge

Days 1 – 7 | 2020 Challenge

Holiday Squat Challenge | All I Want For Christmas Is You

Beautiful Abs | Pilates Core Sculpting Workout

Beautiful Body Pilates | Total Body Workout

Hardcore Heels Dance Tutorial (Beginner) with Rebecca Zamolo, Rosanna Pansino & the Merrell Twins!

Relaxing stretches for better sleep & increased flexibility (you can do in bed!)

Day 30: Donkey Kicks! | 100 Glute Challenge w/ Gypset Goddess

Day 29: Kneeling Attitude Lifts! | 100 Glute Challenge w/ Lauren Froderman

Day 28: Double Hammy Curls! | 100 Glute Challenge w/ Megan Nicole

Day 27: Long Bridge Doorstopper! | 100 Glute Challenge w/ Leroy Sanchez

Day 26: Parachuter Legs! | 100 Glute Challenge w/ Kylie Shea

Day 25: Squat to Back Leg Lift! | 100 Glute Challenge w/ Natalie’s Outlet

Day 24: Kneeling Attitude Line! | 100 Glute Challenge w/ Kyle Hanagami

Day 23: Rainbow Butt! | 100 Glute Challenge w/ Meredith Foster

Day 22: Standing Attitude Pulse! | 100 Glute Challenge w/ Rocky Kanaka

Day 21: Elevated Leg Circles! | 100 Glute Challenge w/ Grace Helbig

Day 20: Number 4 High Heel Bridge! | 100 Glute Challenge w/ Husky & his trainer

Day 19: Grasshopper! | 100 Glute Challenge w/ Rosanna Pansino

Day 18: Circle Butt! | 100 Glute Challenge w/ Guy Tang

Day 17: Straight Leg Heel Lift! | 100 Glute Challenge w/ Madilyn Bailey

Day 16: Elevated Clamshells! | 100 Glute Challenge w/ Action Jacquelyn

CAN I WRITE YOU?

Be the first to know about my newest workouts, fitness challenges, and so much more!

Body Image

Body Image, Working Out

7 Reasons Why Your Abs Aren’t Showing – and Why That Shouldn’t Be The Goal, Anyway

Body Image, Working Out

It Wasn’t The Scale. It Was Me.

Body Image, Working Out

Too Fat? Too Skinny? I am SO sick of this.

Food, Nutrition & Recipes

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Desserts, Food, Recipe Index

Can You Believe This Cheesecake Is Made With Tofu?!

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Breakfasts, Food, Recipe Index, Snacks

The Best Healthy Pumpkin Spice Latte Recipe

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Breakfasts, Food, Recipe Index, Snacks

Super Easy Flourless Blender Muffins

Life

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Get Lost In The Magic Of My New Mystical Moments Collection

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The Blogilates Team Holiday Gift Guide Is Here!

Best Of, Life, Motivational

The 2022 Fit Planner Is HEREEEE!!!

Dear Cassey

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Dear Cassey: What happens if I get bored with working out?

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Dear Cassey: I want to avoid fitness misinformation, but I’m not sure how.

Dear Cassey: I’m always super hungry when I’m on my period

90 Day Journey

Exhausted. | Day 7 of 90

Legs like jello | Day 1 of 90

Rectifying my past + reclaiming my bikini | Day 0 of 90

Challenges

challenge, Motivational

What Does it Mean to Have a Healthy Relationship With Food?

challenge, Motivational

What Happens After You Crush Your Goals? Now What?

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Are You Ready For Your Hot Girl Summer Sculpt?!

My Instagram

Which one is cutest? 🤔 Just relaunched the sol

Which one is cutest? 🤔

Just relaunched the sold out Twirl Skorts on @popflex_active and took into consideration ALL of your feedback! So:

1. The inseam is longer! Which means more booty coverage and deeper (more useful) pockets.

2. Made the waistband pinch-free by taking out the stitching and elastic at the waist so it lays flatter against your skin.

Also, improved the fabric to have a slightly smoother, silkier touch. You’ll notice that right when you put it on. The new fabric is called ButterSmooth Brushed.

I love wearing my skort for cardio like running, dancing, hiking and tennis. I’m not a fan of wearing it for activities that might require booty up in the air or a full straddle situation so you won’t find me wearing it for yoga or Pilates! Not that you couldn’t…because you’ll be fully protected, I just choose to wear it in upright activities that allow it to twirl and flow freely!

K now go grab your skort esp the black one because that’ll be the one to sell out first. 👉Popflexactive.com (bio link)

♥️Cassey

DAY 1️⃣: I woke up before my alarm today becau

DAY 1️⃣: I woke up before my alarm today because I was SO EXCITED for the first day of my 90 day journey to muscle! I am already itching for each new day to arrive so I can get closer and closer to day 90. I mean, wow, I haven’t felt this focused on my workouts for so long. Maybe even since my bikini prep 10 years ago? But this time it feels full of purpose because it’s for me, and no one else. This feeling is just so cool, and I’m just full of joy.

Printed out my meal plan, my workouts, and logged all my info in my 90 Day Journal from @popflex_active. I’m one 64 Oz bottle down, got one more to go!

And today’s workout? OMG. My legs are dead. They’re numb now but they will be useless against the stairs and toilet tomorrow. I think I was a bit over ambitious when I was writing my routine out this weekend 🥲

Food wise - there’s something so nice about having a meal plan. It’s oddly calming. It takes the decision-making out of eating. Usually, I’m firing a lot of creative brain cells on the fly trying to put something together last minute in the kitchen, but for the next 12 weeks, I get to meal prep every weekend and let it play out on the weekday. Feeling less anxious, feeling full and feeling alive.

89 more days to go.

♥️Cassey

PS: My journal, bottle, and crop top are all 25% off til midnight PST! Use code “CASSEY25” at popflexactive.com (bio link). Extended my bday sale for an extra day just cuz! Enjoy!

Didn’t really think about it but today’s bday

Didn’t really think about it but today’s bday meals were a perfect sendoff to my new 90 day journey to muscle!

@samlivits asked me what I wanted to eat today and my soul asked for a taste of my childhood: Chinese food 🥡

Growing up, my parents always took me and my sister to Chinatown on the weekends and holidays. It was a WHOLE DAY event and I remember being SO BORED. Because it took about an hour to get there, and we had to pay for parking in one of those lots, they made sure to get there early and leave late to get their money’s worth. They shopped EVERY grocery store in Chinatown and haggled with every store owner. Then we’d go to eat at a Chinese family restaurant, visit a pastry shop after (the best part), and then…they’d continue shopping some more 😭 So when it came to my birthday, all I wanted was the exact opposite: Pizza Hut, McDonalds, Hamburger Helper, Hometown Buffet, KFC - anything but!

Today my soul felt a pull for something comforting, and you know what that means - go for something familiar ☺️

I don’t eat traditional Chinese food very much anymore (only because it makes me feel lethargic) but today, it was perfect! We ended the night with an Ube soft-serve dusted in matcha powder served in a fish shaped waffle cone filled with the milkiest custard. I’m full AND fulfilled 😋

Alrighty, I’ll see you tomorrow for day 1 of my new 90 day journey.

♥️Cassey

Today, on my birthday, and on the 10 year annivers

Today, on my birthday, and on the 10 year anniversary of my bikini competition, I am choosing to do something that is selfishly for me, and me only.

I’m going on a new 90 Day Journey…to Muscle!

Instead of training for a bikini and the judgement of others, I’m going to train for strength and the judgement of myself.

MY WHY:

To rectify my unhealthy past and get in the strongest shape of my life on MY terms.

MY HOW:

Physically: I will focus on doing workouts and eating meals that will help me gain muscle and get stronger. I wrote out my entire workout plan and meal plan on Blogilates.com for my own accountability.

Mentally: I will focus on sleeping more to help decrease my stress levels and promote muscle growth.

Emotionally: I will journal daily and allow myself the freedom to fail, tweak, and try again.

MY STATS:

Currently my lean tissue is at 86 lbs (via Dexa Scan) and that is the MAIN number I plan to increase. I am not even concerned about my total weight at all. This journey is not about weight loss. It is about muscle gain.

I’m so excited because it’s been a while since I’ve been super focused on myself, and I can’t wait to see where I end up in 90 days. Also, what I know about myself is that I thrive in these compressed time frames of focused energy! I do really well with structured plans and clear, measurable goals.

Head over to my blog if you’re curious to see my workout plan for month 1 and my meal plan for week 1. Again, this journey is for me so what you see is tailored to my needs, intolerances, and preferences.

Tomorrow I’ll blog my first day of meals and recap my first workout. And I’ll check in again towards the end of the week! I’ll repeat this flow for the entire 90 day duration so that I’m practicing accountability and consistency.

HERE WE GOOOOO!!!

♥️Cassey

Ps: v excite to be v sore v soon 😁

Last night I realized it’s been 10 years. 10 ye

Last night I realized it’s been 10 years.

10 years since one of the most exciting times of my life that led to some of the worst times of my life.

It was in 2012 when I decided that I wanted to do something crazy. At the time, I was mostly doing Pilates and was curious about what else was out there. I had been looking up weight lifting routines online when I came across pics of super fit girls in rhinestoned-out bikinis. The dichotomy between muscle and glamour was so striking that I bought a ticket to attend a bikini competition show to see what it was all about. I was INTRIGUED. Shortly after, I took a deep breath, and decided to sign up for a show myself…and so began my journey into the bikini world.

I had NEVER trained as hard as I did. I had NEVER eaten as little as I did. 4 hours in the gym everyday on 1000 calories (recommended by a coach BUT DO NOT DO THIS), I was cloudy in the head, but so driven by my physical progress. I had never seen my body look like this before and I was AMPED.

Then show day came.

Standing on stage, stripped down to a bra and panties in front of male judges, competing against other women, judged SOLEY on our physical attributes in a farm animal like lineup - I hadn’t realized the mental impact that would have on me for years to come.

I placed near the bottom. Was it second to last? I can’t remember now. But what I do remember is obsessing over my body afterwards. I wanted to get a boob job so I could look more hourglassy because that’s what the judges wanted. I started to fear bananas because I thought they would make me fat. I also feared the gym because it seemed like 4 hours wasn’t enough and I would have to put in more time if I wanted to look like the girls who had won. The joy in fitness had been sucked from me. I was consumed by vanity - completely.

I dealt with an eating disorder, a body image disorder, and also intense body shaming online as I gained the weight back.

Was it damaging? Yes. Was it worth it? Well, I don’t regret my decision. The pain gave me perspective. It forced me to be resilient and it made me stronger. It made me reevaluate my purpose.

♥️Cassey

PS: swipe to end for oompa loompa Cassey 🍊

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