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!

Feelings, Mind & Body

What is a hot girl walk?

Feelings, Life, Mind & Body

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27 Comments

The Danger of Diets on Daughters

hand holding light blue clock on white background intermittent fasting and weight loss

Nutrition

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5 Comments

Does Intermittent Fasting Really Help With Weight Loss?

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, Life, Mind & Body

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8 Comments

Skinny Mirrors, Mirror Meditation, and What They Say about Body Image

coolsculpting procedure cryolipolysis equipment

Body Image, Life

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9 Comments

Freezing the Fat: Is CoolSculpting Scary Good or Just Scary?

Body Image, Working Out

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29 Comments

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

Food, Nutrition & Recipes

vegan tofu cheesecake topped with berries with slice cut

Desserts, Food, Recipe Index

Can You Believe This Cheesecake Is Made With Tofu?!

blogilates healthy pumpkin spice latte in clear mug topped with coconut whipped cream

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

Feelings, Life, Mind & Body

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27 Comments

The Danger of Diets on Daughters

Mental Health scrabble tiles

Feelings, Life, Working Out

5 Ways Exercise Supports Mental Health

Fashion, Life, POPFLEX

Meet Heathers, your capsule collection of luxe workout wear

Dear Cassey

cassey ho popflex basics collection peek a boo onesie dear cassey bored with working out

Dear Cassey

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37 Comments

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

stack of books on a desk with wooden background

Dear Cassey

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5 Comments

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

Dear Cassey

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9 Comments

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

90 Day Journey

90 day Journey

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312 Comments

I feel like a failure. The end of my 90 day journey.

90 day Journey

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74 Comments

Month 3 Workout Plan | 90 Day Journey to Muscle

90 day Journey

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63 Comments

Day 60 Results | 90 Day Journey to Muscle

Challenges

challenge, Motivational

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12 Comments

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

challenge, Motivational

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10 Comments

What Happens After You Crush Your Goals? Now What?

cassey ho blogilates in pink workout top and shorts with gold weight

challenge

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363 Comments

Are You Ready For Your Hot Girl Summer Sculpt?!

My Instagram

blogilates

Ugh. I’m writing this post and tearing up becaus

Ugh. I’m writing this post and tearing up because I feel so much for my younger self.

Physical transformations are just one lens that you can judge me by, but there’s so much you don’t know about what’s going on underneath.

I look back at that 2015 picture and I can barely see the screen right now because of the tears puddling in my eyeballs. I was battling with my body, so confused why nothing was working anymore, while people online were literally making videos about how “fat” I was, comparing my body to other trainers, discrediting my workouts, and telling me I needed to lose weight if I cared about my career. I won’t even get into the death threats and the fact that I had to call the police and get a bodyguard because I thought I might actually get murdered. There’s too much there. I’m going to save it for a memoir one day.

2019 was when I started my first 90 day journey to find myself again. I’m not going to repeat my story here because many of you know it already, but regardless of all the negativity surrounding that journey, it was the best thing I EVER did for myself. Gaining my confidence back CHANGED EVERYTHING.

2022. Reclaiming my past, 10 years later. You know, as damaging as that 2012 bikini comp was, I would have never had the intense life experiences that made me into who I am today.

Every journey seems to come with its own set of naysayers (different ones each time) because I seem to always upset someone when I want to change. I’m still working on being stronger mentally, and not letting that stuff affect me, but I’m a human in progress.

Anyway, feeling so much gratitude right now. That’s all. Happy Monday.

♥️Cassey

I’m making a decision that doesn’t feel quite

I’m making a decision that doesn’t feel quite right, but, I think it’s the right thing to do.

When I started my 90 Day Journey to Muscle, my Why was to build muscle and get stronger.

So far, I’ve only done one of those two things. Built muscle? Yes. 9 lbs in 60 days. Gotten stronger? Physically yes, but mentally no.

Ignoring the comments is something I’ve tried to do for over a decade, and I just can’t. I’m a listener, a feeler, and I take things to heart. It’s who I am. I wish I could take a pill and harden my heart sometimes because the constant battering is so painful. I wish I could tell you I don’t just sometimes sit here and cry silently, but I do. The ones that hurt the most are to ones that attack my character and manipulate my intentions. Of course I know the truth, but unfortunately, I let the lies permeate my heart and infect my mind.

So, with less than 30 days left of my 90 day journey, I’ve decided to change my plans.

I’ve chosen to protect my ♥️ and not post my workout plan or meal plan for the remainder of this journey. I don’t need to feed the wolves. I need to nourish myself at this time.

From now til April 17th, I’ll be in major bikini prep mode. My clear heels just came and my custom bikini is arriving this week. Oh and guess what? I just decided to take posing lessons, cuz why not?

My purpose is to reclaim my past, so I’m choosing to go all out and make this fun - for me.

Last time I willfully put myself in out there to be judged. But this time, I am going to be the only judge that matters.

♥️Cassey

PS…

Onesie and bag from @popflex_active

Photo @_anitaaz, Makeup @makeupbyapollo, Hair @cindyprostylist

This morning I weighed myself. And in full transpa

This morning I weighed myself. And in full transparency, for the first time, in my entire life, the weight gain did not make me feel…

anything.

It didn’t make me feel bad.

It didn’t make me feel good.

I just saw the number, recorded it, and went on with my day.

But you know what numbers DO make me feel something!?

1. My mile time decreasing allowing me to run faster week over week!

2. My lifts getting heavier, my exercises getting easier and me seeing changes in my physique!

3. My elevation getting higher and higher, and my legs burning less as I climb to more intense heights!

Photo breakdown:

In the left pic, I was at the end of my first 90 day journey 2.5 years ago. My goal was to shed the excess physical and emotional weight I had gained through some really toxic experiences that had taken a toll on my body and my mind. Though most people saw it as a fitness or weight loss journey, that was only the vehicle. My destination was finding myself again.

The right pic was taken this morning. I’m more than halfway through my second 90 day journey (to muscle) and this time, the goal is to reclaim my past - to give myself a redo on the bikini competition of 10 years ago that destroyed my body and threw me into major body image dysmorphia. Once again, fitness is my vehicle. This time though, the destination is a second chance.

Please do not praise one body over the other because in both, I was, and am happy. My body changes as my goals change. I’m always evolving and don’t ever plan to live a stagnant life.

♥️Cassey

✨GYM BAG GIVEAWAY✨ (closed! Congrats @genassee

✨GYM BAG GIVEAWAY✨ (closed! Congrats @genasseeceline & @meechesnpeaches) Pick one and your friend gets one too!

How to enter:

1️⃣ Comment what color you want and tag 1 friend and ask what color they want!

2️⃣ Follow @popflex_active

3️⃣ Like this post!

That’s it! 1 comment = 1 entry. Open worldwide 🌎.

I’ll be randomly picking 1 commenter and their friend to EACH receive an Ella Duffle of their choosing! 👯‍♀️

Winners will be announced right here 1 week from today, March 5, 2022.

Your response to my design video was so passionate, and has lit up my creative fire the past few days. Thank you for always inspiring me. Good luck everyone!

♥️Cassey

Ps: The Ella also comes in black and you can get it now on popflexactive.com (bio)!

Umm. This was NOT supposed to happen… So, I wen

Umm. This was NOT supposed to happen…

So, I went upstairs all excited to put on my qi pao (traditional Chinese dress) for Lunar New Year expecting it to slip on the same way it did last year, and uhhh, the dress got stuck on my thighs for like 8 minutes. When I finally wiggled it up past my hips I thought the struggle would be over but then I couldn’t get the side zipper to go up. I tried and tried for 15 minutes nearly eating my skin several times until I came to the realization that I was trying to resist: I’m bigger.

😐

Yeah yeah yeah I know, okay? I know.

Yes, I said I set out to gain muscle. Yes, I said I wouldn’t focus on weight loss. And yes I’ve been very happy with my progress in the gym - getting stronger and faster every week. But…I hadn’t mentally prepared myself for the moment I couldn’t fit into my clothes anymore.

There’s no denying the fact that me not being able to zip up my dress made me feel bad. When I stood there barely able to walk because the dress was strait-jacketing the life out of my thighs, I knew I had 2 choices:

1. Keep feeling bad
2. Do some quick internal work to get my mind out of that terrible thinking

Obviously, I chose the latter.

Why does bigger have to = bad?
Why does smaller have to = good?
Why am I allowing my dress size to dictate my self worth?

I’m not the same person I was one year ago. I do not have the same goals as I did one year ago. Why does my body have to look like it was one year ago? I changed. And that’s okay.

No actually, it’s not okay.

It’s excellent.

This #90DayJourney is testing me in ways I hadn’t anticipated. It’s teaching me to see progress in unconventional ways, especially as a female who’s grown up in a society where thinness was praised all around me. Growth is happening and that’s exactly what I set out to do.

Fortunately, that moment of shock and sadness was only a moment. Giving myself the time to feel what I feeling and then making the choice to free myself from that feeling is what helped me move past that moment. And it’s over now.

I’m excited to build muscle and see what my body can achieve in 90 days! Happy Lunar New Year and Happy Year of the Tiger 🐅!

♥️Cassey

At the end of 2021 I declared that I would make it

At the end of 2021 I declared that I would make it my duty to create the best fitting activewear for women. Period. Yes, that’s a big thing to say, especially for a small company, but if I don’t say it - it won’t happen.

Today the beginning of that implementation begins as @popflex_active reintroduces one of our best selling styles, The Supersculpt Legging in 3 lengths: 25 inch, 27 inch, and 29 inch to better fit our petite and tall girls, ranging from XS-3X! It’s not easy for smaller brands to do this because it’s really difficult to hit minimums in every style, color, fabric, length, size…but I made it my duty and I’m investing in my promise to you.

Today I’m proud to share with you BASICS II - a collection featuring our most loved styles in really easy to wear colors like black, white and my current fave: MOCHA 🤎! Everything’s made in your fave, ButterSoft Brushed - so it’s super soft to the touch but also the stretch and recovery is 👌so no leggings falling down during a run. And always squat proof obvi.

How tall are you? Do you have issues finding leggings that fit you perfectly? Let me know!

♥️Cassey

PS: Check out the new collection at popflexactive.com (bio link)

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