“Some researchers have found that the waist-hip ratio (WHR) is a significant measure of female attractiveness. Women with a 0.7 WHR are usually rated as more attractive by men from European cultures. Beauty icons such as Marilyn Monroe and Sophia Loren have or had ratios close to 0.7, even though they have different weights and heights. In other cultures, preferences appear to vary according to some studies, ranging from 0.6 in China, to 0.8 or 0.9 in parts of South America and Africa, and divergent preferences based on ethnicity, rather than nationality, have also been noted.”
—Just something interesting I found. Love your body whatever shape it is and make it the best it can look whether you’re an apple, pear, banana, or hourglass. Toned and healthy bodies are sexy bodies, not a ratio!
December 2010
23 posts
When I do side lying pilates moves it really hurts my hips and outer thighs. It feels like I am pressing right on the bones. It is kind of hard to explain. Do you have any advice?
Place a rolled towel, pillow, or double up your mat right underneath that bone. I know exactly what you’re talking about. Give it some cushion and you should be fine. Let me know if that helps!
by wider hips, i mean my shoulders are wider than my hips when i look in the mirror. i want them to look proportionate, like have almost the exact same width. so, i was wondering if there's anything i could do to make my hips wider, like build the muscles around them with pilates or something, just so i would look more proportionate? please and thank you :)
I see, you want to achieve an hourglass figure. It sounds like your shape may be an apple or inverted triangle.
Okay well first off, you can’t change the actual shape or skeletal structure of your body. According to this wiki article, only 8% of women actually have the hourglass figure. (http://en.wikipedia.org/wiki/Female_body_shape) So if you’re saying that your upper body is wider than your hips (and you’re not actually looking to lose weight), what we can do is just work with what you have an make it look amazing. Inverted triangles are just as hot! Just do the cardio to melt the fat off, do the pilates to tone the muscles underneath, and eat a healthy diet to speed up the whole transformation. Good luck!!!
Hi! I love your videos. I was wondering if you could post one that involves the stability ball? Thanks!
Thank you! Yes I can post some involving the ball. Appreciate the suggestions always!
The Fashion of Fitness
Style and functionality make a sexy couple. Without fashion evolving every season, who’s to tell us we absolutely NEED another top at Lululemon? What a boring wardrobe of yoga attire we’d have if those Canadian designers just kept it at function.
So begins my post on some of the cutest, loveliest, hottest things in the world of fashion and fitness.
One of my favorite collections is Stella McCartney for Adidas. No one does femme sports better than she does. The detailing in all of her clothing makes everything so couture-feeling, but at the same time so workout-able. The prices may be high but sometimes we can get lucky and snag ourselves a good deal at Nordstrom Rack or the sale section at Sweaty Betty in the UK. Here are my top picks!
1. The adidas by Stella McCartney Run Winter Jacket, sale £80.00, regular £160.00 at Sweaty Betty
I really love the romantic dusty rose color of this jacket. The high collar and the pleats at the arm make this sporty coat so regal-looking. There’s a hood tucked away in there too! The semi-metallic sheen of the jacket is also so so so attractive to me. I may have to break down and get this…it IS on sale after all.
2. Stu Bouson, Adidas by Stella McCartney, sale £60.00, regular £120.00 at Sweaty Betty
“The crinkly, crushed-paper feel of the adidas by Stella McCartney Cover Up Studio Image Blouson gives a luxurious sensibility to the jacket’s loose batwing silhouette.”
Ohhhh pretty as a peach. Soft, romantic, and so flowy. I love flowy. I am not sure how I feel about the crushed paper feel though. I’ve definitely felt this fabric before and I sometimes question why I would want to be wearing a plastic bag. Pretty though.
How can I write this post without featuring some Lulu? Man, the whole yoga and pilates community is OBSESSED with this Canadian company!!! Oh and before I start sharing top Lulu styles, did you know that there are 4 Lululemon Outlets in the world?! Yes there are and if you live by one, make a trip. I personally have never been but I hear it’s like the sale rack all mushed up into one place. I am not sure if you can use your instructor discount there. I’ll post more on the outlets later…
3. Yogi Dance Jacket, $118.00, Lululemon
I so totally have this jacket in the purple. I had a hard time choosing between coal or purple, but when I put the purple on, it made me smile.
Obviously this jacket was Cassey in a nutshell so I had no choice but to get it. Ruffles and Pilates? C’mon, yes, and thumbholes while you’re at it please.
4. Tadasana Pant, $98.00, Lululemon
I didn’t get a chance to get this pant while they still had it in my size. Ugh. I hope this remake it because I love the corseted waist detail (and I have the Tadasana top). Apparently there is also a drawstring cord at the hem to adjust it to more of a ruched capri style. Comes in black/purple, black/aqua, and heather gray/hotpink.
5. Boogie Short with Ruffle, $48.00, Lululemon
If anyone knows me, they know I love working out in booty shorts. Oops. Or Boogie Shorts in this case. They stay in place when you’re running or stretching and no underwear-showing situations (ahem, running shorts). Can’t wait for summer to come so that I can wear these again.
Lulu does it right with the ruffles, and just subtle ones in this case.
Now I’m not a REALLY big fan of Lucy - I feel like it’s a plain and boring version of someone TRYING to be Lulu. With their Lulu-esque price point, I think they can be a little more adventurous in their design. Anyway, I bought the top below the other day on clearance with an EXTRA 30% off! Oh and that reminds me…they are changing their instructor discount to just 20% off…not 30%. Use yours before the 2011!
I love Lucy’s fitted bra tops. They are long and the boob cups are perfect. Goodbye sports bras.
6. Karma Racerback, $48.00, Lucy
I like the hole in the back. Super sexy and super ventilating! The sweetheart neckline is also very flattering. I have this in Laguna. Great quality, great fit, I’d buy more Lucy if they kept their styles more interesting.
7. Multiway Wrap-around Bolero, $58.50, Kayayogawear
Sometimes you gotta go to custom-made for extra special activewear. I found this shop on etsy. The fitted arms and low neckline on this bolero are very flattering. I also like that you can tie this in the front or hook it in the back for a completely different look. This would be a great top to teach in.
8. Tree Pose Foldover Yoga Shorts, $49.00, JMorco
Each of these shorts are sewn by Crunch fitness instructor Jennifer Morco! Foldover is the way to go. I like the large floral print of the band, matches very nicely with those booty shorts underneath. I might have to get myself a pair come summer.
9. Enchanted Bouquet yoga mat sling, $45.00, oGorgeous
Oooops, what’s that?! Including my own product!? Why yes. Afterall, oGorgeous is all about fashion and fitness!
This mat strap or mat sling is adorned by 100% genuine suede hand-cut flowers. I actually make them each time I get an order. It’s a compliment magnet.
Okay that’s all for now people. Keep it stylin at the gym. Remember as Kimora Lee Simmons once said, “Dress like you’re going to run into your worst enemy.” This holds true at the gym too! You never know who you may run into…
Love,
Cassey
Hi Cassey,
You found our blog on twitter: fitnessfashionistas.blogspot I added you to our blog roll and thanks for connecting with us we loved your comment.
Awesome! Love your blog!
Funny Questions I get on Youtube for POP Pilates :)
Hey! This post is purely honest and no usernames will be named. I just wanted to share some funny questions that I’ve been asked on Youtube. I will try to answer them…in all seriousness.
#1
Q: Hi Cassey! I love your Pilates videos! I’d like to make a request for a video on how to make my boobs bigger.
A: Hmm. Well first of all, I don’t think there are any Pilates moves that I’ve learned that focus on breast enlargement. But we can try to work on your pecs with will enlarge the muscle underneath your boobs, making them appear perkier. Maybe you’ll even achieve some cleavage! This will require 2 dumb bells at least 5 lbs each. You will perform flys either on a fitness ball or a bench. Looks like this:
#2
Q: Cassey!!! I’ve been doing your Pop Pilates videos for a couple months now and I totally see results! But I’ve always had a problem with the fat around my face. I just can’t get rid of it. Could you do a workout for my face? Thanks!
A: Face fat can be very annoying. But you can’t really perform exercises on your face. Nor would you want to. I mean, a muscular face isn’t exactly sexy. What you want is to lose the fat on your face. This means you have to lose fat on the rest of your body too. You will need to do cardio. This means adding some walking, jogging, running, dancing, kickboxing, and/or spinning etc. to your daily activities. Good luck!
Okay that’s all for today.
Love,
Cassey
hey! i love your pilates videos, they're so challenging and i love how they make me feel really sore afterwards. i have a question though: im 5'5 130lbs. im not looking to lose any weight, but i just want to tone up. is there a way to make my hips wider by doing pilates? like build up the muscles around them? and is it okay if i do 30 minutes of your pop pilates then 30 minutes of strength training like free weights at least 3x a week? when will i see the difference? i really want to tone up and have an athletic look. thank you so much! you're awesome! :D
Yes 30 min of Pop Pilates then 30 min of strength training is great. Add cardio too. And what do you mean by wider hips?
hi, i am a new mom -7 months old baby, and want to reduce almost 40 pounds now. can you suggest me a workout regime? your videos are inspiring... and perspiring too :-)
do reply
Hi! Congrats on the little one! All I can suggest is a complete lifestyle change. What I mean is change you: 1. diet, 2. exercise, and 3. mentality. So, try to replaced refined carbs like bread and rice with veggies. Be active for at least 30-60 min a day! The videos are good, but to lose weight quickly, you need to do cardio! So tack on some walking then jogging then running. Good luck!
What is my ASIS and where can I feel it on my body? →
fitsugar.com
ASIS: Anterior Superior Iliac Spine
This is often referred to as your “hip bone”. You can feel this best when lying on your back - the bone will stick out to the sides right below your belly button line.
I’m taking notes on proper positioning of the body during footwork on the reformer and it seems to stick better when I have to publicly take notes…haha.
When performing footwork, you will need to keep your ASIS, center of your knee cap, the middle of your ankle, and the 2nd toe all in line.
OK that’s all for now!
Proper Pilates Breathing →
lighterliving.com
INHALE: think about breathing in fresh, cool air when you open and expand your body
EXHALE: think about expelling warm, deep, stale air when you close and contract you body
GENERAL RULE? Exhale when your muscles are working hardest (like when you’re crunching up) and inhale as a prep or as you are relaxing!
Reasons why you should try the Pilates Reformer
Okay so I am about to start teaching Reformer! Eek! this begins in January at the Watertown BSC. Nervous, excited, yes, but still learning it and loving it. If you haven’t tried reformer yet…check it out. It will really help bring your mat work to perfection.
For those of you that aren’t really sure what the heck a refomer is…here’s a quick rundown from livestrong.com!
http://www.livestrong.com/article/261676-what-are-the-benefits-of-pilates-reformer-exercise/#ixzz18L01h4xrThe Pilates Reformer is an exercise machine used to incorporate the Pilates exercise technique for a challenging and intense workout. Springs, leverage and body weight are used as resistance while performing movements targeting specific muscle groups. Workouts consist of controlled, flowing movements working your muscles through a full range of motion. The reformer adds increased resistance to the movement. By working to overcome this resistance, training results in increased fitness levels.
Benefits of using the Pilates Reformer: 1. Increased Muscular EnduranceMuscles exert force to overcome resistance. Training results include increased muscle fiber endurance, size and strength along with increased connective tissue strength. With increased muscular endurance, your muscles are able to exert force for extended periods. Increased endurance enables you to perform everyday tasks without fatigue. Additional benefits include improved muscle tone as muscles are lengthened and strengthened without appearing bulky.
2. Increased Core StrengthExercising on the Pilates Reformer requires proper form and technique. The focus of proper positioning is within the core, your abdomen and lower back muscles. By conditioning the core muscles, they will contract with all movements to stabilize and align your spine. A strong core will increase the effectiveness of all exercises due to your ability to maintain proper alignment. Core strength increases your ability to generate power to your muscles and decreases the risk of injury.
3. Improved PostureWorkouts on a Pilates Reformer will improve your spinal alignment. With improved alignment, your muscles will strengthen to improve spinal support and stability. Improved posture will lengthen your joints giving you a taller appearance. Muscular imbalances will be corrected decreasing the risk for injury, especially to the lower back. Awareness of proper posture during exercise will carry over to awareness of proper posture when performing everyday movements.
4. Increased FlexibilityFlexibility is the range of motion of your muscles and connective tissue. Workouts on a Pilates Reformer require your muscle groups to move through a full range of motion. Improved flexibility decreases strain and stress on your joints and muscles. Muscles contract with increased efficiency, and workouts are more effective. Improved flexibility reduces stiffness, soreness and the chance of injury. You can perform everyday movements with less strain and fatigue.
5. Improved BreathingPilates workouts emphasize proper breathing. Breathing becomes deeper and less frequent, resulting in improved relaxation. Benefits include increased lung capacity and breathing efficiency during workouts and at rest. Your lungs are better equipped to supply your body with increased oxygen during workouts. Energy levels increase during exercise and at rest.
6. Reduced Body FatExercise increases your metabolism, your body’s ability to burn calories. Increased muscle mass increases the number of calories burned. When the amount of calories burned is more than the amount of calories eaten, excess body fat is burned and used for energy to meet the increased demand.
Hey!
I love your videos and was wondering about how many calories is burned in you super butt video, you legs and thighs video, and also in your crazy core video.
I know it's probably not a lot because it's muscle toning but I'm trying to lose weight and I was just curious
Xoxo,
Miss New Body
Hey Miss New Body, hmm I have yet to wear a BodyBugg to figure out how many calories are burned in a 10 min session. If you want to lose weight, watch you diet and start doing cardio. Weight lifting is great for burning calories even after you’re done working out. Do Pop Pilates to tone. Good luck!
I watch your videos, I love them, they are a real challenging workout. I want to just tone my body, i dont need to loose weight, just a couple of flabby parts like inner thighs and under the arms. How often would i have to do your workouts and what else would i have to do along with that to get the best and fastest results? about how long do you think it would take to start seeing a difference?Thanks so much.
Hey! Well we can’t spot reduce, but we can spot tone. What I mean is, to get rid of the fat in those 2 areas, you’re gonna have to do some cardio like running, spinning, kickboxing, or dancing to melt it off before you can see any toned muscle. Make sure to watch your diet as well. This will speed up the process double time. How often should you do the vids and run? Try to do the Pop Pilates at least 3x a week if you’re doing 30 min sessions. More is fine if you can handle it. Try to run before you do Pilates - it is a great combo. But you’ll find your groove. I can’t really be accurate because I can’t see you right now, but just keep active as much as possible! Good luck!
Hi Cassey, i love your videos. I was just wondering if Clam Shells (from your super butt workout video) works out the gluteus maximus, gluteus medius, and minimus all at once ? If not, then which muscles do they workout ? I was just wondering because i've been trying to do a quick daily butt exercises that works out all the butt muscles. I like clam shells especially since i could just lay down.
ABSOLUTELY. Clam shells target all 3 of the muscles that you mentioned esp. when you hold and squeeze for a second when you’re in open clam. The bridging pelvic thrusts are great too. I think they are in that vid as well.
Pop Pilates Playlist Winter 2010
Ok so due to the amount of questions I get about what songs I’m playing nightly for my Pilates class, I’m gonna start posting playlists to share! Here is November and December’s mix. If you don’t hear the song you’re looking for, just leave a message and let me know!
Cassey
Hey Cassey!
I LOVE your videos and have been doing them on and off for about a month now. I also do nordic skiing for my school. Am I on track to be toning up for spring break? (booked the tickets to Florida last week! Soooo excited!) Should I be eating extra special? Thanks!
Grace
Pay attention to your diet! This will speed your way towards becoming leaner and letter those muscles show through after all of your hard work. Eat tons of veggies and lean protein. Try to stay away from refined carbs, sugary drinks, and fried food. They are the culprits!
