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

September 3, 2013



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


Hello POPsters!!

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


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


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

marine bio abalone cove

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

marine bio abalone cove 2

Sea star MONSTERS!!!!

marine bio sea urchins

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

cassey marine bio

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

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

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

back on fire small 1

Click to enlarge and print.

back on fire small 2

Click to enlarge and print.

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

brandy melville bralette

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

Have a marvelous Tuesday! Your workout today is:


click to see the whole video playlist

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

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

<3 Cassey

96 thoughts on “Back in Time at the Tide Pools + Sexy Back Exercises!”

There are 96 comments posted by our users.

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  1. MaryPLT says:

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

  2. Ivy says:


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


  3. Elasticaboom says:

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

  4. Sinia says:

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

  5. AJ says:

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

  6. Eva says:

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

  7. Tami says:

    I am majoring in Journalism and minoring in Anthropology!

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

  9. Ira says:

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

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

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

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

  11. Teena says:

    Hey Cassey,

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

  12. KJ says:

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

  13. Danielle says:

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

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

    Loving the workouts so far…..thanks Cassey

    1. Anna says:

      Hi Danielle,

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

  14. Larissa says:

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

  15. Kathy says:

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

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

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

  16. Maivy says:

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

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

    1. Hannah says:

      Yes more cheap clean eats videos please!!!

    2. susie says:

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

  17. Kristine says:

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

  18. chic abiti says:

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

  19. Elizabeth says:

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

  20. Megan Elizabeth Lewis says:

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

  21. J Chew says:

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

  22. Matilda says:

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

  23. Jo Leigh says:

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

  24. Elizabeth says:

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

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

    1. Bela says:

      I have the same problem…:(

  26. Myriam says:

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

  27. Chantal says:

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

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

  29. Jessie says:

    Yes yes please do a monthly favorites!!!

  30. Brianna says:

    I totally think you should do a monthly faves video!

  31. Alexis says:

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

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

  32. Cassandra says:

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

  33. Joanna says:

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

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

  34. Meagan Eskew says:

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

  35. Sinead says:

    Lovely photos; it’s so colourful!

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

  36. Aislinn says:

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

  37. Sarah says:

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

  38. Sarah says:

    Interdisciplinary Studies! (Elementary education)

  39. Tessa says:

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

  40. Maxine says:

    I’m just about to start university studying English. Very excited and nervous!

  41. Brooke says:

    I’m studying journalism!

  42. Katya says:

    Hi Cassey:
    This has nothing to do with today’s video but I am doing your beginner workout challenge. I’m 55 and on day two. Sadly, the ABC abs video is too hard for me! Ladies, don’t ever stop keeping those abs toned haha. Anyhow, after 4 kids and abs of mush. I need advice on how to get up to the level of the abc video. Thanks.

  43. Abby K. says:

    Currently in my Junior year of college, majoring in Psychology with a minor in Business Administration! Throwback pics are always interesting haha. Love the new app!! Thanks!

  44. Rachael says:

    Would love a favourites video! By the way is anyone having problems checking off workouts on the new app? I have to try tap it a million different ways before it will tick, and I can’t get yesterday’s workouts checked off at all….

  45. Tayler says:

    I’m all signed up and ready to go for the DietBet! So excited, it’s my first time and I hope it’s the motivation I need. Me and my friend are doing your meal plan and Sweatember calendar too, we’ll finish right before our classes start!

    I’m going into my second year of college as a Public Health major. I’ve gotten super into health, nutrition and fitness in the past year and I’m not sure what I’m going to do with it yet, but I know that I want to help other people learn about it too. 🙂 I have to take Anatomy and Physiology this year though… Yikes.

  46. Sylvia says:

    You mean *Ranch Palos Verdes* oops! My mom lives there, lol. Did you go to UCLA? xx

  47. Ryanne says:

    In 2012 I got a BFA in Visual Communication with an emphasis in computer imaging at NAU (Northern Arizona University) so I do graphic designy type things, websites, and illustration work. By the way, I think the diagram with little cartoon Cassey is ADORABLE!
    I loved your pictures! Whoah…there were a ton of sea urchins 😮
    I would also really love to see a monthly favorites video. 😀

  48. Maddy says:

    YES for favorites!!
    And I can’t wait for the app to come out on Android!!! 🙂

  49. Bassantpopster says:

    Hahaha OMG I love the photos. I’m studying arts and design. Freshman uni. Wish me luck.

  50. Devin Crain says:

    Cassey, you are so awesome! I love the app and am looking forward to seeing what new things will be coming in future updates! I have been so super motivated ever since the app launched! It is so exciting! I feel like when I am motivated to exercise I’m also motivated to take care of all the other important things I tend to slack off on. People might say that they don’t have time to exercise be aide they have lots of other stuff to do, but I find that when in lazy and don’t exercise, in usually lazy about doing other things too, like cleaning and doing homework (I’m a junior getting my bachelor’s in business with a concentration in HR). I am so happy to be motivated to be healthier! I feel so much better and have so much more confidence in myself! Thanks again for being so awesome!! <3

  51. Your pictures make me wish there was an ocean closer (I live in Ohio!). Love these printables for pinterest…and super excited to do this workout. Good Mornings are one of my favorite exercises! Thanks!!

  52. Ania says:

    I always have hairband on my wrist as well. Once I even went to a very classy event with a nice dress etc and forgot to take it of 😛
    That sounds like very cool line of study! I finished my studies in Biotechnology (yeah I am this scary scientist that is tempering with DNA muahaha) and somehow just stayed in university to do the PhD degree.
    As for the monthly fave videos I am totally for it!
    Greetings from Denmark 🙂

  53. kristen says:

    YES you should do a monthly favorites. I am looking forward to it already!

    I always, always have the hairband bracelet. I finally started using those fabric ones, so they look a little cuter and when they’re in my hair it looks like a little bow. 🙂

  54. Maivy says:

    I’m a neonatal icu nurse going back for my masters degree in nursing this fall 🙂 please do a favorites video! I would love to know about your current faves! I also have a request for cheap clean eats, I would love to see ideas to pack for lunch or healthy snacks for school ideas. I also second the draw my life video request 🙂

  55. Erica says:

    I’m getting my degree in classical singing/opera. :]
    Would love a monthly favorites video!!!

  56. Philip says:

    Great back and posture tips! Too many workouts focus on the front of the body, while totally ignoring the importance of almost “overworking” the back. I’m sharing this!

  57. Annabel says:

    YES to monthly favorite videos!!

  58. Vanessa says:

    Please do a favorites video! I would especially love to see what healthy snacks you’re eating, always looking for new stuff at Trader Joe’s!

  59. Ella says:

    Monthly faves would be awesome!

  60. Julia says:

    I love your hipster outfit! you look great!
    I just got my bachelors degree in psychology and will start my master this fall. in my university you don’t really get to choose your classes, so sometimes it can get a little frustrating when you have to do classes your not really interested in. But, because I know it’s the right job for me, I just do it and try to be as positve and relaxed as i can be! btw, you helped me a lot with that, so thanks!

  61. Carina says:

    I’m currently in a school for adults where the level is like American high school I guess.. I’ll graduate next summer but afterwards I need to take an extra year to level up chemistry, physics and math to be able to get into university and study biochemistry and molecular biology ^^, Our school system is very different from the American one so this is the best way I can explain xD Please do the favourite videos 😀

  62. Jillian D. says:

    I majored in marketing and I just landed a dream job of mine (6 months ago) doing marketing for a fitness shoe company – I love it!!

    Also signed up and weighed in for the dietbet this morning!! I’m so excited to accomplish this goal!!

  63. j says:

    hi casey! i love your website, but i just thought i should tell you that the website format has been screwing up for me. it only started happening about a week ago, but basically the text is all towards one side and just messed up. i’ve used chrome, safari and even my iphone to check but they all have the same problem! is there a way to fix this?

  64. Otilia says:

    Would love to see a favourites video! You got me really excited for it!

  65. Alysha says:

    Hi Cassey,
    Just wondering if you app is going to be available on the Android on the play store?


  66. Diana says:

    1) I would love monthly favorites! 2) I’m back in school finishing my bachelor’s and working on a certificate in Rhetoric and Professional Writing.

  67. Maria says:

    I would love for you to do a favorites video! You could do fashion, athletics, and/or food!! that would be great:D

  68. willa says:

    Those pictures are so cool! i’m definitely adding Abalone Cove in Palos Rancho Verdes on my list of places to go. College seems like fun, especially since you can choose your own classes, I can’t wait to start!

  69. Ashley says:

    I started off as a journalism major, but then I switched to fashion merchandising and was much happier. 🙂 I was also an anthropology minor.

  70. Stella says:

    Hi Cassey!! I would love to see your monthly favourite videos!! Also, could you do a draw my life?? I would love to know more about you!! xoxo

  71. Amy says:

    Loved your latest post, you’re such an interesting human being!
    I’m a medical secretary. I know when most people think of secretaries they picture old, grumpy, unhealthy people. But I’m the complete opposite! I’ve always wanted to work in the health care system and be a part of helping people but I wasn’t sure where I fit best. I’m always smiling and happy and patients love to see that. If they were well in the first place they wouldn’t be at the hospital in the first place so I always make sure they are my first priority! I also want to portray a better image as a medical secretary, lead a healthy lifestyle, etc. maybe it will rub off on some people 🙂

    Thank you for being the great role model you continue to be!!! Xox

  72. Katelyn says:

    Yes, favorites!

    I’m studying Mechanical Engineering. I’ve known I wanted to for a while but it took time to actually switch schools & majors, so I get to be a freshman two years in a row, woo! Wish me luck.

  73. Valerie says:

    That is so cool and fun. I wish I could join you haha

  74. Cecilia says:

    Monthly favorites would be awesomesauce 😉

    I am studying biotechnology, which is a Master of Science in Engineering. Currently taking courses in Bio Analysis and Protein Engineering 🙂

    Love your story of your Marine Bio education!

    Much love from Sweden!

  75. Faye says:

    I study Anthropology! And Russian language. In college I did Ecology too. 🙂 I like your faves idea! Also, you were an adorable biology student! You rocked the look 🙂

  76. Paige says:

    Yes I would LOVE a Favourites video!! Great pictures Cassey!

  77. Julienne says:

    absolutely love your outfit from Labor Day! I love doing a top knot, too :] &&always have a hair band around my wrist!!
    I’m a bio major…was planning on doing physical therapy…but now I want to do nutrition/fitness. I’ve been inspired :]]

  78. Tess says:

    You take such gorgeous pictures! 🙂 I just started school last Tuesday for Culinary Arts 🙂 my goal is to open a restaurant with NO deep fryers because I honestly don’t know how to use one and I really don’t want to learn 🙂 I rock the hair and bracelet 24/7 (well almost lol) I’d love a monthly favorites video 😀

  79. valeria says:

    OMG Cassey you’re crazy! How can u be awake so late! hahahahh 😀
    A monthly vid would b perfffffff! And im from England so hopefully next year i want to study Biomedical Engineering at uni! 😀

  80. Kathleen V. says:

    I would lve to see you favorites to!
    I studied horticulture till I was 18 which is now 7 years ago. In februari next year I’m starting with a new studie to become a nursing auxiliary, I’m looking forward to starting next year!

  81. Sara says:

    You look adorable in the high bun and the hipster pose!! <3

  82. Celina C says:

    The hairband bracelet seems to be my signature look lol. Yes, I would love to see a monthly faves!^^

  83. Layla says:

    Yes, please do a monthly Faves video!!! And those pics are wonderful, Cassey ^_^

  84. Meimei says:

    I would love monthly favorites from you! Pretty please :)))

  85. Leanne says:

    I’m still a student! In the science field too and like the good Asian daughter I am, I’m doing Pharmacy . But you’ve inspired me to become a part time Pilates instructor woops 😛 You’re looking fab btw Cassey <3

  86. Sarah Potgieter says:

    I studied Chinese and German at university. I would love a monthly favourites video.

  87. Shirley says:

    Yes please 🙂 I would love to see a monthly favorites video from you 🙂 & if possible do you mind making an apartment/house tour & draw my life ^.^

  88. Kylie says:

    Awesome!! It’s so beautiful. And I love how you’re fun and care free! I love your clothes choice..
    I’m currently in year 12, last year. I have 3 weeks to go! Ahhh scary! I picked subjects that have no end of year exams, so i’m pleased about that.

    Go to sleep!! It’s 10:54pm here in Australia.
    It’s so cute you took the time to look for your old pictured aww.I’m not doing dietber, but still plotting along with my normal things.. having good and bad days but I keep going strong.

  89. Ashlee says:

    Haha, I’m always rocking the hairband bracelet.
    I’m studying mining engineering and I’m loving it!
    Thanks for sharing those photos, Cassey! Looks awesome 🙂

    1. blogilates says:

      wow that sounds intense!!!

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