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What’s the point of feeling guilty around fo...

By | Diet, Feelings, Food, Nutrition | 7 Comments

Hey guys,

I just got back from a 4 day trip, and let’s just say my tastebuds were very very happy :) Between the healthy salads…I TOTALLY indulged on churro donut holes, ice cream sundaes, pizzas, milk shakes, burgers, animal-style fries – I mean I WENT HARD.

Rewind back just a few years and you’d have a pitiful Cassey feeling bad about her choices and logging extra dreaded hours at the gym to “punish” herself. Cassey today – she just lives her life and owns it!

How…how did I get here? How did I break out of “food jail”? Because food is such an emotional, cultural, and social thing, it’s hard to see it as just fuel. And the truth is, so many of us actually do experience guilty feelings around food.

But guys, we need to STOP! Now. There is NO POINT in feeling guilty for what you ate!

First off, guilt is a wasteful feeling!

Guilt has to be the absolute worst emotion (tied with jealousy and regret).

Think about it…

Does feeling guilty reverse the fact that you ate the food? Does it somehow make you feel better? Does it teach you anything? Nope. It just steals your time, makes you feel miserable and gives food way too much power over your thoughts.

Sometimes our minds just need to be told to quiet down. Not all of our thoughts and feelings are useful, and some of them are downright annoying. When it comes to food, don’t let your mind get the better of you!

Hmm, so why do we feel guilty?

When you feel guilty about eating ” bad” food, it’s because you think you’ve actually done something wrong. You’re upset. You’re disgusted. You hate yourself for having no control.

But the reality is, food is fuel – not a moral issue! What we need to do is REDEFINE what it means to eat healthy. Feeling guilty for eating “bad” food is just as unhealthy for your mind as feeling superior for eating “good” food. That fuels the whole good food versus bad food mentality. Society has taught is that the more restricted you are, the more control you have. But that’s not true. When it comes to healthy eating, you’ve got to be satisfied and nourished.

If most of the time you are making an effort to eat a nutritious, body-fueling diet, then get out there and enjoy all the foodie wonders of the world. Remember, if you made the choice to enjoy an ice cream cone because it makes you feel happy, don’t rob yourself of that happiness by replacing it with guilt. Own that happiness and eat your cone, because you CHOSE TO!

You gotta stand strong behind your own decisions.

If you’re going to eat a “YOLO meal”, then do it wholeheartedly. Make the decision, then commit to it 100%. Eat it, enjoy it, forget about it, move on.

By the way, I like saying “YOLO meal” instead of “cheat meal” because cheating makes it sound like I’m doing something wrong. And eating tasty food is far from being wrong!

If you can see yourself stressing out and feeling guilty, then don’t eat the treat. If you can foresee guilt, a rumbling stomach, or acne the next day…then just avoid it! Save yourself from those wasted feelings (and extra pimples) and just stick to your regular plan.

One YOLO meal…or one indulgent weekend won’t ruin everything!

Hey. I know that it can feel a little disappointing when you think you’ve gone backwards or have “ruined” your great progress. That’s when we need to remind ourselves that a few treat meals or “fun” meals won’t ruin anything at all.

Give yourself that treat, or that day of treats, or that full-blown, fun, crazy weekend of abandon! Then simply get back on the healthy track on Monday. No harm done. Lots of fun and deliciousness had. Life lived!

Go ahead and give yourself permission to enjoy the foods you love! You know that you’re awesome at taking care of yourself and that your body is super nourished most of the time. And if our little friend guilt comes knocking at the door? Tell him to get lost.

7 Motivation Hacks You’ve Never Heard of that Ac...

By | Motivational | 19 Comments

Hey guys!

I have to tell you something. My motivation has been running away from me lately. I don’t know what’s up, but I’m finding it hard to wake up early for my morning workouts (in fact I missed like 3 of them this past week). I’m eating foods that I normally don’t because I have this “don’t care” attitude right now. So I’m writing this blog post for both of us.

Let’s snap out of this funk, shall we?

#1. Coax yourself with a less intense workout

I love working out (obviously), but you know what? Sometimes I just DON’T WANT TO!

Get me that Netflix, give me those Trader Joe’s plantain chips with guac, and get those gym shoes away from me…you what I mean!?

But instead of completely skipping my workout or shoving myself out the door and dreading the gym, the best solution I’ve found is to just PICK ANOTHER WORKOUT! If weight lifting or HIIT sounds too intense, I’ll sign up to take a slower paced class like hot yoga or pilates reformer. That way I don’t feel as intimidated. Working out then feels like a treat again. Not a chore.

#2. Change it up

If your workout plan is boring you to death, completely switch it up! There is nothing wrong with you for getting tired of something. That is totally normal and totally human.What you need is NEWNESS.

Try a new eating plan (yay for buying new ingredients and trying new recipes!) or buy yourself a new workout outfit! If that’s not enough, then like I said above, pick a totally new workout.

If there’s been a workout you’ve been super curious about, now is the time to jump in and try it! I love taking classes on ClassPass because I get to pick a workout (like how I’d pick a dish on a menu) and then I await my surprise! It’s fun. Sometimes they’re amazing and sometimes they’re horrendous, but that’s the fun of working out in 2019. You’ve got SO MANY CHOICES. SO stop with the excuses!

#3. Get up and have a glass of water

Ever just sit there thinking about the stuff you’ve got to do but you don’t actually get up and do it? Next time that happens, just stand up and do this.

Get up and have a glass of water.


First, drinking water will help you feel less sluggish. It’s a simple thing, and it’s not an unpleasant thing to do. Plus it gets you into the “doing” mode, and out of “thinking” mode.

So, get up and get out of your head!

#4. Have a motivation helpline

I bet you a million bucks your friends are in the same “motivation rut” as you, in some way.

Create a group chat dedicated to supporting each other when motivation is nowhere to be found.

You are not alone in how you feel. Don’t ever think that everyone else in the world is doing great while you struggle. I promise you, almost everyone out there is fighting against some form of unmotivated feelings.

You’re doing amazing. Give your friends the chance to remind you of that!

#5. Write a fool-proof list of “why”

Let me ask you something…why are you pushing yourself toward being more motivated?

Kind of a tough question, huh?

This was me a while ago: “I’m going to the gym because I’m not happy with my body”.

Eek. That hurt. That’s a hurtful “why”! So I changed those thoughts! Now it’s: “I’m going to the gym because it makes me feel strong and energized”.

Write down your “why” and make sure it’s kind, motivating and inspiring!

#6. Leave today behind…but use it to fuel tomorrow

Some days are just kinda…meh, and we should accept it! It’s ok. Just do what you can to get through it and look toward tomorrow.

It’s all good. It doesn’t mean that your entire week is ruined or that your motivation is gone forever! It’s just the down in the ups and downs of life. It’s TOTALLY NORMAL.

Just something to think about. Productivity doesn’t always mean a day of rushing around at 100% speed all day…productivity can mean resting too. Rest is equally as important.

#7. Tackle the immediate stuff first

Anyone else have a habit of running toward the big goals without actually dealing with the little things which need to be done? SAME!

Here’s what to do:

  • Write down all those small tasks which have to be done
  • Tick off the ones you can complete now
  • Smile! You achieved stuff…yay!