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Cassey Ho Workout Routine and Diet Plan

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In August 2015, Cassey Ho, founder of Blogilates and a social media pilates sensation posted a highly viral body positivity video titled "The Perfect Body". Today, it has more than 11 million views on YouTube. In 2016, she put up a vlog talking about her issues with food and her eating disorder; a story, telling everyone how she will never diet again. In 2017, she again took up to social media platforms to post about the ridiculousness of the so-called quick-fix diets that so many girls are guys are following, photoshopped images, and unrealistic body goals.

She spoke up about these issues without her fear because she has faced it all herself. It did not take an easy path for her to reach where she is right now and never did she really love her body before. She participated in a bikini competition which took a lot of effort but wrecked her metabolism. This led her to make some great life choices in her life to be happier than she was then.She has been motivated to work stronger and harder ever since but she makes sure to be realistic about it.

"My gym doesn’t close until 11 p.m., but some nights I procrastinate so long watching “Orange Is the New Black” or “Gilmore Girl” reruns (I’m preparing for the reboot, hold your judgment) that it gets to 10:30 and I’m still on my couch. At this point, I have basically two options: Call it a night and try to be better tomorrow, or roll out my mat and piss off everyone on the floor below me by working out at home. I often opt for the latter and either follow Kayla Itsines’s bodyweight circuit or go on YouTube to take a Blogilates virtual class."

Cassey Ho, the 29-year-old fitness businessperson and the name behind Blogilates, currently has more than 3 million followers on YouTube and more than a million followers on her Instagram handle. She is best known for her body-positive approach and how she manages that with Pilates.

And we are here to take you to what it takes to be as fit and healthy as Cassey Ho. Here's an insight into her workout routine and diet schedule.

Cassey Ho Workout Routine

Here is a typical Blogilates workout that Cassey Ho has personally designed and does it too! The frequency of her workouts ranges from about five to six times per week. This is exactly what she shares on her blog:https://www.youtube.com/watch?v=gpV63fceRgYMonday: Total Body. Begin the week with an awesome full-body routine! (If there’s a new vid, do that first though!) Pick 50 minutes' worth of POP Pilates Total Body videos to sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.Tuesday: Upper Body & Back. Focus on your arms, chest, and back. Pick 50 minutes' worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to let those guns out!Wednesday: Abs & Obliques!Perfect mid-week pick-me-up with core strengthening moves! Pick 50 minutes of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that belly and end with 2 rounds of POP Cardio or POP HIITS to let those defined abs of yours peak through.Thursday: Lower Body.https://www.youtube.com/watch?v=fNAkQalY4msTime to tighten the legs and tone up your booty! Pick 50 minutes of POP Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body shaper and end with 2 rounds of POP Cardio or POP HIITS to get those sexy runner’s legs.Friday: Mix it up!POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates with Equipment and Song Workouts.Saturday:Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine by me.Sunday:Rest! Spend time with friends and fam and get your meals ready for the week.Her favorite Pilates moves are: "The earthquake! You begin seated with legs straight and a tall spine, roll shoulders back and d, own and lean back at the hips. You’ll feel your core shake like crazy! It doesn’t look like you’re moving that much, but, oh boy, this movie is powerful and great for a strong core."https://www.youtube.com/watch?v=I925_kNG2_oIn a later interview, though, she mentioned not one but three of her favorite Pilates moves!

  • The Earthquake. "This is a Pilates move I love," she said. "Sit down with your knees bent, and feet flat on the floor. Keep a straight back, and lean back, until your heels are about to lift off the floor. Hold that position. It's called the Earthquake because of how much this will make your core shake, which is great for your core and abs."
  • Burpees. It is one of the most rigorous exercises with a combination of squat, push,-up, and vertical jump. Burpees are a high-intensity move that works your whole body and increase your heart rate quickly. "They really tax your whole body, and increase your heart rate at the same time," she said, "which really helps you lean out quickly."
  • Pilé squat pulses. This exercise will channel your inner dancer for a moment. Stand with the legs shoulder-width apart and your feet pointed at a 45-degree angle. Your back must be straight, so make sure your tailbone is tucked in. Lift your heels and bend your body until the quads are parallel to the floor. Then pulse up and down and get yourself "an awesome inner thigh, quad and butt toner," Ho said.

https://www.youtube.com/watch?v=zjlv-lsclHMHer all-time favorite workout that she created and loves to do is: "PIIT28! I developed this workout program that combines high-intensity cardio exercises with total-body-strengthening Pilates moves. One round is seven minutes and 10 seconds, and for a full workout, you’ll need to do four rounds for a total of 28 minutes and 40 seconds. I love this style of workout because you burn fat and build muscle and endurance in a short period of time with zero equipment."This workout is great for anyone who is always in a rush and forever low on time but still wants to sneak in a little body movement into their schedule. This workout series is just for half an hour. In fact, each circuit in the series is for 7 minutes 10 seconds, approximately, which must be done at least 4 times. PIIT28 is a combination of high-intensity cardio exercises and strengthening and toning POP Pilates moves. Sudden bursts of cardio movements will surely help anyone to pump up the blood and raise the heartbeat in a short amount of time. Hence, the fat-burning effects are so much more.Her favorite health app she can't lives without: "The Blogilates app. It’s essential for PIIT28. I use the timer in there to write down my moves and to time my intervals."How does she give a piece of advice to anyone who wants to begin their days with a bang? "Eata healthy breakfast and get in a good workout!" she said.Cassey gives her top piece of fitness advice saying, "Find a workout you love that you want to be better at. "Instead of focusing on how many pounds you're losing, you can focus on improving your performance, and you'll find happiness through that journey. A lot of people start their fitness journey for superficial reasons — toned thighs, skinny arms — but those goals aren't deep enough to get you through those hard workouts, and keep you going."https://www.youtube.com/watch?v=yXJP78lJSf4For anyone who has just started in the fitness industry, she tells to start slow and do not rush in. She has a four-week beginners' program too that lets people decide what kind of workout they enjoy the most. Also, she suggests a little on when trying to eat healthily, some things must be kept in mind. "Drink a big glass of water before every meal," she suggested. "A lot of times people think they're hungry when they're not. Water, before you eat, will help you eat less."

Cassey Ho Diet Plan

She keeps sharing a lot on her social media handles and updating everyone about what she is eating on YouTube too. Here is a sample diet plan of what Cassey Ho eats in her day, which changes, of course.https://www.youtube.com/watch?v=mStu6cbbchYBreakfastShe likes to begin her day with something sweet. Peanut butter banana smoothie is one of her favorite go-tos which she has almost every day for breakfast. The smoothie calls for a recipe that includes one banana, ¾ cup almond milk, a handful of ice, and 2 scoops of natural organic peanut butter.LunchFor lunch, the Pilates trainer likes to have a basic chicken salad that’s made by combining 4 cups butter lettuce, 5 oz. roasted chicken breast and 1⁄2 cup cherry tomatoes. It also includes 2 tbsp. raw sliced almonds for some extra protein and a bit crunch and 2 tbsp. strawberry vinaigrette for flavor.DinnerThe dinner is pretty simple. She usually includes 1 cup of brown rice, 5 oz. baked salmon, 1 cup roasted brussels sprouts, and 2 tbsp. Sriracha to fill her plate up.SnacksThe great-looking fitness celebrity is all about munching on an RX bar or a combo of 1 cup coconut yogurt and 1 cup fresh blueberries. It sounds like a perfect dessert option too!The California-born also makes sure that she is having at least 2 to 3 liters of water to drink every day.In total, this creative social-media fitness entrepreneur has about 1,752 calories in a day which seems good enough looking at her activity schedule and her basic BMI.

For her, every day of the week is not the same. In a much recent interview, she was asked about what she had that day and this is what she said,For breakfast I had:"An omelet at 8 a.m. with two eggs, one cup of spinach, half a cup of mushrooms, one chicken sausage, and one cup of pico de Gallo."For lunch I had:"A chicken salad at 12:30 p.m. with five ounces of roasted chicken breast, four ounces of butter lettuce, two tablespoons of raw sliced almonds, half a cup of cherry tomatoes, and two tablespoons of strawberry vinaigrette."For dinner I had:"At 7 p.m. I had six ounces of miso-flavored tilapia with one cup of quinoa, one cup of sautéed spinach, one cup of roasted butternut squash, and two tablespoons of Sriracha."Today I snacked on:"A cup of strawberries with coconut yogurt. I love the combo because it’s naturally sweet and nutritionally dense to keep me satisfied. I also had a Fuji apple with natural peanut butter—healthy fats keep me satiated."https://www.instagram.com/p/B-dhgSagcxy/One thing I don’t eat:"Chocolate. My taste buds are hyper-sensitive to the cocoa in the chocolate, so it literally tastes like bitter medicine to me."Everyone can not cook all the time and it is true for Cassey Ho too. She likes to buy her food sometimes and her favorite restaurant is Spinfish Poke. She explained, "Spinfish Poke in Santa Monica. You can make something similar with one scoop of raw salmon (about the ice-cream-scoop size), one scoop of raw yellowtail, half a cup of brown rice, and one cup of mixed greens. Add two tablespoons of seaweed salad, one tablespoon of mango, one tablespoon of onion, two tablespoons of spicy shoyu, and two tablespoons of Sriracha."What is the one health trend that she hates? "Teas that claim they will burn fat and give you your dream body. It’s all a marketing scam, and it is so sad because people actually fall for these claims, waste their money, and in the end, and don’t see the long-term results they want," she says.

A quickie on what her healthy food options are:

My favorite healthy snack is:Avocado toast.https://www.instagram.com/p/B-s4LdYg8s8/My go-to smoothie ingredients are:Bananas, fresh berries, and coconut yogurt.The three ingredients you’ll always find in my kitchen are:Bananas, avocado, Sriracha.My signature healthy dish is:"Banana pancakes! All you need is one banana mashed with two eggs. Cook them like pancakes—so delicious and so clean."

Cassey Ho Favorite Recipes

Cassey shares some of her favorite recipes with her fans!

1. Banana Pancakes

"You only need TWO ingredients for these babies: a banana and a couple of eggs. That’s it! Then, all you have to do is mash ’em together and cook on a skillet on medium-high heat. Who knew a recipe existed that would totally satisfy any pancake craving without":

  • A ton of time (these seriously take like 5 min)
  • A ton of ingredients (like I said, only two!)
  • GUILT. No added sugar or other junk in these pancakes!

"Oh, and these pancakes are FILLING. The eggs give you about 12 grams of protein and a little bit of fat to fill you up, while the banana provides some healthy carbs to boost your morning with a little energy. Here’s your new go-to breakfast…or snack….or lunch. If you’re like me, a pancake craving can hit any time of day."

2. Minute Mug Cake


"Being home so much has me craving allllll the snacks so this recipe is 100% NECESSARY. Not only will it save you from eating an entire batch of muffins, but you won’t destroy your kitchen making this either.""So here’s the rundown on this recipe. First of all – suuuuuper easy. Second, it’s grain-free, dairy-free, and perfect for anyone following a keto or paleo diet. Lastly, you seriously won’t believe how moist and fluffy this little cake is! Every time I make it I’m like HOW is this SO GOOD?! Try it ASAP."INGREDIENTS:

  • 2 T peanut butter
  • 1 tsp coconut oil or butter
  • 3 T almond milk
  • 3 T almond flour
  • 1 egg
  • 1 T monk fruit sugar
  • 1 tsp baking powder

DIRECTIONS:Mix it all in a mug then microwave for 1:30! Warm, fresh, baked goodness in <2 minutes.MACROS:This recipe makes 2 servings (didn’t wanna split the egg)! Each serving is 215 cals, 18g fat, 7g carbs, 10g protein.

3. Omelet in a Mug


"Omelets are intimidating, even if you like to cook a little. If you avoid the kitchen most of the time, I’m gonna guess omelets are usually a hard pass. Well, don’t pass this recipe up! This is the easiest omelet recipe EVER. It’s gonna change your breakfast life forever. Does that sound dramatic? Well…I just really love this recipe!"Okay so here’s how you make this one:INGREDIENTS:

  • 1/4 – 1/2 c chopped veggies – mushrooms, onion, bell pepper, or whatever you have on hand.
  • A little cooked meat (optional of course!)
  • 2 eggs
  • 2 T almond milk (or whatever milk you love)

DIRECTIONS:"Lightly grease your mug with cooking spray. Add your veggies, meat, eggs, and milk, and stir! Microwave for 1 minute and stir, then microwave again for 1 minute. Top with some salsa or avocado if you’re extra like me, and ENJOY!"

4. Sweet Potato Pancakes

"Okay…did I save the best for last? I mean look at these pancakes. AND THAT DOLLOP OF GREEK YOGURT?! I’m honestly obsessed with these. They’re sweet without any sugar, and they’re packed with protein, healthy fat, and fiber that makes them soooo filling and satisfying. I’m thinking I could eat these every day. Wanna know how to make them? ZERO cooking skill required – promise!"INGREDIENTS:

  • 1 sweet potato
  • 2 eggs


  1. Boil your sweet potato until soft. Scoop the insides into a bowl.
  2. Add the eggs and stir until it’s nice and combined.
  3. Next, heat a pan and spray with cooking spray. Spoon about 1/3 of the batter into your pan and cook for a few minutes on each side, carefully flipping when bubbles start to form and pop on top. Repeat until you have a gorgeous stack of pancakes!
  4. Feel free to top these with some yogurt as I did, sprinkle with cinnamon or serve with some fruit!

"These are literally SO good, SO easy and SO healthy. I can’t wait for you to try them!"

Casey Ho Snack Ideas

This girl sure loves her snacks and she has some really easy and wonderful snack ideas for everyone to try!#1. LÄRABAR BarsLarabars are super-quick and for someone who is in a rush. It is a pick-up snack. They are made up of whole ingredients and some very simple products. It has no artificial substances in it and contains just fruits, nuts, and spices."They’re gluten-free, dairy-free, vegan, and made from REAL FOOD. They don’t taste fake or chemical. They are real. Stick to the ones without chocolate chips though. My fave is Peanut Butter Cookie. It’s made from dates, peanuts, and sea salt. That is literally it! And right now LÄRABAR bars are 25% off on Amazon through February 14 – so I suggest you go get yourself some right now. The Amazon store has so many yummy varieties to choose from! Click here to see them all! The discount applies to the lowest priced item so grab a caddy!"#2. Frozen Dried Fruits"I looooove eating astronaut strawberries when I feel like I need a good crunch. They are literally dehydrated strawberries, so it’s only 1 ingredient, and they taste like tangy chips! A whole bag is under 140 calories! Just make sure you have water around because they are really dry and will make your teeth kind of red! If you don’t like strawberries try astronaut bananas or astronaut apples!"#3. Classic Apple and Peanut ButterEveryone loves a classic apple and peanut butter. This combination can also be used to satisfy the sweet tooth."This one is classic. You can have 1-2 tablespoons of peanut butter with your apple. You could also try almond, cashew, peanut, or sunflower butter if you’re feeling like you want to try something new! You can pre-portion your nut butter for the whole week into mini plastic condiment cups, slice up your apples and slip them into Ziplock baggies. Make sure to squeeze lemon on your apples to keep them from browning. It’ll take you less than five minutes to make this snack for the whole week! Another bonus is that raw fruit takes a long time to eat, so by the time you’re finished, your body will signal it’s satisfied."#4. Baby Carrots and Hummus Dip"Another classic. But choose your hummus wisely. Make sure you don’t have any weird ingredients in there. Again, everything must be whole. This Eggplant Hummus I found at the grocery store was so flavorful and totally Reset approved! You get your fiber, carbs, protein, and fat all in one snack. You can also pre-portion this one just like you did for the apples and PB for a quick grab-and-go snack."#5. Edamame"Edamame is a ready-to-go snack. It’s a complete protein, and also contains some healthy fat and carbs. I don’t recommend lots of soy, but a little organic edamame from time to time can really make your life easier! Sprinkle a little salt on top and it’s perfect!"#6. Creamy Green ShakesShe shares her own recipe of a filling green shake which not just makes her full, but is also loaded with nutrients and a lot of fiber."Shakes are the best post-workout snack because the nutrients get into your system quickly, helping with muscle repair. You can add protein powder or not, it’s really up to you. Just make sure it’s NON DAIRY. So now whey, no casein. If you’ve worked out, you really do need to get in some protein and carbs within the magic window (within about 30-45 minutes of your workout). Try 1 cup unsweetened almond milk, 1 TBS of nut butter, 1 banana, a handful of spinach, and 1 tbsp chia seeds. Blend it up with ice and you’ve got a portable, drinkable meal that’s balanced and filled with antioxidants."#7. Fruit Saladshttps://www.instagram.com/p/B9a4yZ_Agti/Fruits are the most nutrient-dense food that you can put your hands on as a snack option."Fruit is LIFE! You can easily make a fruit salad that’ll last all week. Throw in your fave berries, grapes, kiwis, mangoes – literally any fresh fruit you like and pack it in some Tupperware. Fruit will help with your sweet cravings."#8. OatmealOne can never go wrong with some good old oatmeal, right?"Super filling and delish. Try 1/3 cup plain oatmeal, 1 tsp chia seeds, 2 TBS chopped walnuts, and 2-3 chopped dates. Top with cinnamon and this is literally perfection."#9. Homemade Trail MixHomemade stuff is always the best because you can always customize it according to what you like or dislike!"This is an excellent combo. Almonds, cashews, freeze-dried strawberries, and coconut chips (no added sugar). Don’t buy the trail mix at the store because they can be filled with sugar and weird preservatives that you don’t even know about. Dried cranberries may seem compliant but many are filled with added sugar! A serving is about a generously small handful!"#10. Power PopcornThis is one of her favorite recipes that she makes every once in a while."Power popcorn is my fave. All you have to do is pop some unbuttered popcorn, spray with coconut oil, mix in a blend of stevia and cinnamon so that the popcorn gets coated, and then throw in some astronaut bananas for fun! SO GOOD, filling, and light!"

Casey Ho Diet Tips

You know you are killing it in the gym but still don't see the results that you hoped for and it is quite frustrating because you have been persistent enough. Then, any trainer would tell you that toned abs are made in the kitchen or you are what you eat and you will be asked to watch your diet. Eating the right kind of food to keep you full and nourished is the key to any fitness program. Staying off sugar is another. But if you still are struggling to find your balance some little tweaks will help you in the long run. And fitness star Cassey Ho, the creator of Blogilates and a spokesperson for body positivity is here to reassure you that. Here are her few tips that will help you with your workout and you'll see those results ASAP.https://www.instagram.com/p/B6LgkXCgjF-/1. Always eat breakfast. Breakfast has a lot of yummy options to choose from and it has been said for ages that having a full and nutritious breakfast is very important and I guess, Cassey agrees. She says, “Breakfast is the most important meal of the day, hands down. I’ve heard everything from ‘I don’t like breakfast food’ to ‘Coffee is all I can handle early in the morning.’ No excuses.” She also explains the reason why to fill up on breakfast: “Skipping breakfast can sabotage your fitness routine by signaling your body to hold on to fat versus burning it off. Whether it’s a piece of toast, a hard-boiled egg, or a quick omelet, put fuel in your tank every morning,” she explains.2. Write *everything* you eat down. While many people have the opposite approach of not tracking what they eat, Cassey has the opposite one. So even if it is just a simple change in your diet, it is important to write it down!“Journaling what you eat is important. It doesn’t matter if you have the memory of an elephant or need to jot it down, keeping track of what’s going into your body can help you make changes and tweaks along the way. My food diary not only lets me see the choices I’m making throughout the day, but it gives me something to celebrate at the end of a busy day and helps me plan meals for the week,” shares Ho.3. Spend more time in the kitchen.“With the introduction of all these cool food delivery and prep services, cooking isn’t as frightening as it once was. Commit to eating a few nights a week. This allows you to see exactly what’s going into your meals, spend some time de-stressing, and try something new. If you work out after work and choose to pick up some takeout, consider making yourself a healthy breakfast a couple of mornings a week instead,” suggests Ho.4. Stick to a food schedule. Having a schedule and sticking to it is a very important part of your fitness journey. Besides, it is important in every aspect of life.He agrees, saying, “Living a healthy lifestyle is all about timing and planning. We’re all very busy and eating healthy is just not possible in every situation. Sometimes it’s more important to worry about when you’re eating instead of what. If you’re on a schedule of ‘breakfast, snack, lunch, snack, dinner’ like me, make sure to stick to it to keep your metabolism going.”5. Don’t feel like your meal plan needs to be fancy. “If you’re not a foodie, don’t set yourself up for failure by adding a bunch of fancy, unpronounceable new foods into your meal plan,” says Ho.She further added, “If you like to snack on apples, do it. If your favorite lunch is a simple chicken salad, do that. Just know that you don’t have to eat super fancy meals or snacks if that’s not your thing.”

Cassey Ho Relaxation Techniques

Cassey Ho, the owner of the daily activewear, POPFLEX, shares that having a good workout makes her feel very relaxed. She does not feel that it is a chore, rather it relaxes her body and mind and makes her re-energized.She also relaxes by cooking and baking. She loves to spend time in the kitchen, trying to make new recipes for herself and those around her. She says that cooking I rather therapeutic.She also likes to get a little spa treatment every once in a while or go for a massage to keep her body and mind calm and relaxed.

Cassey Ho On Body Positivity And Constructive Criticism

When she came out with her eating schedule and lifestyle pattern, there were a bunch of people who felt that she was going too far and rather struggled with some sort of eating disorder."I'm honestly very worried about you," wrote one fan on Instagram. "I really want to believe that this is ok but deep down I don't think what you're doing is sustainable because you're placing unrealistic expectations on how your body should look."Cassey Ho had some very mixed feelings about this comment s she explained in an interview.“I think it’s nice that people are concerned about my mental health, but I also find it really offensive," she said. She also added that people should not try to diagnose others with a mental disorder over the internet.Cassey, a few days later, posted a vlog on her YouTube channel in response to the criticism she has faced and acknowledged the fact that she has struggled with a healthy eating pattern in the past and how she has worked hard on having a better relationship with food in general." For the record, I am in a very happy and healthy mental state that I have worked VERY hard for," she wrote.She also told that she loves to have constructive criticism because it makes her perform well but one should not take it too far. “Your words have so much power, so I would caution people to be careful what they say because you're talking to someone real," she said.Furthermore, Cassey also tells everyone about having a positive image because she does not want any person to go through what she did. "I don't even look like the average fitness instructor, and I love my body and what I can do," she said.For her, it is always about challenging herself to be better and stronger not just in her body, but in her mind too "getting healthier, increasing your confidence, feeling happier, and getting stronger," she wrote in her blog.“Weight loss and body positivity can go hand and hand, as long as you love your body and are grateful for your body every step of the way," she further added in the same post.

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