Sick of setting New Years Resolutions & not sticking to them? Meet the social media pilates expert Cassey Ho from Blogilates. Cassey joins us this week to share 5 expert tips on setting goals & how to take actionable steps to achieve them. She’s sharing how to make exercise fun, why working out can’t be a one-size-fits-all, & everything her 90-day journey taught her. We discuss setting realistic expectations for yourself, while Cassey shares stretch to make you taller and improve your posture.
Listen to the full episode here:
Cassey shares her journey and what made her start Blogilates. “I grew up the chubby kid in my class, and at six years old, I was at a dinner party when a family friend’s kid said, ‘why are you so fat?’ That memory is burned in my mind. And at that moment, I was like there is something wrong with me. It started that obsession with eating healthy and working out.” Cassey also explains that she grew up a competitive tennis player, so she was very aware of the idea of winning and losing. “When I was 16 discovered pilates, and when I went to college, I was semi-teaching in the dorms. I looked on craigslist to be an instructor, and I found a place where I wanted to teach. I didn’t have my certification, but the owner liked me and paid for my certification. I ended up moving to the east coast, and all my old clients wanted pilates videos, so I started uploading them to YouTube. From there it kind of blew up.”
“It’s pilates to pop music. It should feel like a dance on the mat. When I’m working out I don’t want to think about reps and timing,” explains Cassey. “You pulse a lot to the beat, and there are a lot of full-body workouts. I don’t want it to feel like a workout. It should feel fun.”
Cassey explains the key to maintaining motivation. “It depends on your goal and how long you can make something a habit. You need to determine:“
“What is your why?”
“Ask yourself can this be forever? We all change and evolve with the seasons, and you aren’t going to do the same things for the rest of your life.”
Emese asks Cassey, “can you lose weight by just doing pilates, or do you need to add in other workouts?” Cassey explains, “There’s a lot that goes into weight loss. There is exercise, nutrition, sleep, and emotional well-being. Whatever workout you’re doing, it has to be the right formula for you. You can do pilates and something else if that works for you.”
“Nutrition is everything – and it’s not just about feeding yourself but also about how you feel,” Cassey explains. “Cooking brings me a state of zen, and I enjoy it.”
Cassey explains how she went on a 90-day journey. She felt like she was in a rut and was contemplating quitting Blogilates. During her 90-day journey, she wanted to find her confidence and her voice again. “People start complaining about you and criticizing you on social media. I couldn’t say anything without being attacked, and I didn’t want to live my life like that, so I went on a journey,” explains Cassey.
“I wanted to be strong again. I felt like I had lost my spine. Some of my followers said that I was a hypocrite and that I had a mental disorder because I wanted to get in the best shape of my life. I had been put into a box of being body positive, which is amazing and I love that. But then there was a shift in the community, that said you can’t lose weight or you hate yourself. Buzzfeed picked it up. I lost followers, but you know what, I found myself. I was confident again. My body changed, but more importantly, my confidence was back. I blogged hard for those 90 days and said exactly what was on my mind, and if I hadn’t done that, I probably would have shut down Blogilates.”
“I filled it out my 90-day journal with what I was eating, how I was sleeping, my water intake, and how I felt.” Molly & Emese ask Cassey about her diet during these 90 days. “I started with keto, but I knew I would let myself change my diet. For my workouts, I did a mix of whatever I was feeling – dance, running, or weightlifting. I lost 5lbs in the first month of keto, but I started getting these killer headaches. I changed my diet to add in fruits and veggies, and after I did that I started plateauing. From there I started counting calories. I tracked everything to know what worked for me. What would make me bloat and what made me feel my best. After 90 days lost 17.5 lbs, and I’ve kept it off for 2 years.”
Molly asks Cassey about a recent Youtube video Cassey posted that outlined the ideal body sizes of women throughout the years. “We cannot treat our bodies like fashion. They are permanent. We can’t treat our bodies like they are a trend. The most important thing is to find joy in your fitness journey and make sure your WHY is so strong. Remember why you’re doing this.”
“I think it’s really fun to join a challenge. It provides you with a routine and something to follow. It could be a 100 ab challenge where you do 100 reps of abs every day.”
Cassey explains how it’s important to schedule a time to work out so that you can remain consistent and hold yourself accountable. Whether that’s in the morning, midday, or night, carve out some time, so you give yourself the best chance to stick to your routine.
“I drink 2 64 oz bottles of water a day. I love to fill it with frozen strawberries or lemons. It’s been so good for my skin, digestion, and my overall health.”
“Having a workout buddy helps with accountability and it also makes working out more fun.”
“Why are you doing this? Have the why be so strong that you can’t NOT complete these goals.”