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The 20/20 Workout Demo Video

Per your request :)

1. 20 jumping jacks - cardio, warmup
2. 20 split squat jumps - cardio, butt, legs
3. 20 lunge pulses on right - butt, quads, thighs
4. 20 lunge pulses on left - butt, quads, thighs
5. 20 tuck jumps - lower body, cardio
6. 20 pushups - arms, chest
7. 20 sec superman - back
8. 20 butt ups - core
9. 20 tricep dips - triceps
10. 20 leg lifts - lower abs
11. 20 crunches - upper abs
12. 20 pelvic thrusts in bridge - butt
13. 20 butterflies in bridge - inner/outer thigh, butt
14. 20 sec earthquake!!! - core
15. 20 burpees (sorry) - cardio
16. 20 calf raises - calves
17. 20 squats - butt, lower body
18. 20 sec knee highs - cardio
19. 20 elbow pushups or down down up ups - chest, arms
20. 20 sec plank - core

How long did it take you do do this? Post your time! And don’t forget to subscribe to my new channel, BlogilatesTV where I post HIIT workouts, circuits, and talk about healthy food!

<3 Cassey

Foodbuzz 24x24: FRUIT BBQ & Banana Dog Eating Contest!

On Saturday, I hosted a FRUIT BBQ where basically all things barbeque-y (think hot dogs, potato salad, shishkabobs, 5 layer dip) had to be made out of fruit!

This was for the FOODBUZZ 24x24 food blogging event where 24 bloggers were chosen to host themed parties in the same 24 hour stretch (July 30th) and we all blog about it on Monday August 1st! Every blogger does a different theme, but I challenged myself with this creative proposal in celebration of my new plant-based diet. It’s been one month since my move from Boston to the Bay and it also marks my one month anniversary of vegetarianism. What better way to celebrate than with a FRUIT BBQ and some friends stuffing their faces with banana dogs!??? Watch the video above for a full recap of the event INCLUDING footage of me STUFFING MY FACE like a MAD WOMAN.

On Friday, I bought tons and tons and TONS of fruit. This is just a snippet snapshot of the fruit covering the WHOLE center island in the kitchen. Thank goodness these guys are in season! Makes for a more nutritious and less expensive fruit party.

Lots of “research” and creative thinking had to go into the preparation of the FRUIT BBQ. I want to thank my popsters on my facebook fan page for helping me come up with some of the recipe ideas. After lots of back and forth discussion, we came up with the KEY PLAYERS in the FRUIT BBQ. These were fruits that were versatile enough to transform into all types of “meats” and “veggies”.

- cantaloupe = carrot sticks, lollipop shapes

- honeydew = celery, green pepper, lollipop shapes

- cherries = cherry tomatoes

- kiwi = relish, guacamole when mashed, snap peas, onion in sour cream ‘n onion

- lychee = scallop

- pink grapefruit = jumbo shrimp

- dried mangoes = cheddar cheese *WIN*

- bananas = hot dog, refried beans when mashed

- apples = potatoes

- strawberries = red pepper, salsa when diced

- blueberries = olives

- watermelon = lollipop shapes

And now, without further adieu, I present to you FRUIT BBQ - the photo story!

This was my #1 fave food substitution of the whole FRUIT BBQ. Whoever knew that sliced dried mangoes could look like real cheddar cheese!??

1. APPETIZER: 5 LAYER DIP (Parfait)

Banana mash refried beans, kiwi guacamole, chunky strawberry tomato salsa, lowfat vanilla yogurt sour cream, and blueberry olives topped with dried mango cheddar cheese.

This was soooooo good!!!! You don’t even need the granola!!!

2. SIDE DISH: Potato Salad

Apples and lowfat vanilla yogurt.

The apples stayed white because I let them sit in a bath of cold lemon water as I was chopping. This also kept them very crisp. I also left the skin on so that it would look like unskinned potatoes. Also, very very yummy!

3. NO PARTY’S COMPLETE WITHOUT: A Veggie Platter

Cantaloupe carrot sticks, kiwi snap peas, strawberry red pepper, honeydew celery sticks, and cherry cherry tomatoes <—that one was kind of obvious. The dip is made from lowfat vanilla yogurt mixed with mini kiwi chunks for a sour cream ‘n onion look.

4. MAIN COURSE OPTION #1: Banana Dogs

Banana hot dog, kiwi relish, lemon jam mustard, and strawberry jam ketchup. Sorry, I couldn’t find a decent sub for the bun. But the bun DID make downing a dog a lot easier.

I am still laughing from memories of that contest. I must look like such a freak randomly laughing in front of my computer every 10 minutes. Oh well, good ab workout! You know it’s true!

5. MAIN COURSE OPTION #2: Jumbo Shrimp & Scallop Kabobs

I was so excited that peeled pink grape fruit actually resembled shrimps! Then I went on a roll and was like let’s add lychees for scallop! Strawberry red pepper, honeydew green pepper, and cherry cherry tomato.

6. DESSERT: Fruit Lollipops

I literally have not played with a cookie cutter FOR YEARS! I just don’t eat cookies. But have you ever thought of cutting melons into cute fruit shapes like hearts, moons, stars, and teddy bears!!?? Well, I hadn’t though of it either but man, when you make fruits so pretty and easy to eat, they’re gone like THAT!

What a great idea for getting kids to eat more fruit instead of candy…just make the fruit LOOK LIKE CANDY!

THE BANANA DOG EATING CONTEST:

(click here to watch)

So after we noshed on fruit and chit chatted, it was time for the REAL REASON why I invited people to the FRUIT BBQ. I wanted to see some EPIC MEAL TIME/MAN VS FOOD action. I secretly love watching people eat things like beasts (oops it’s not so secret anymore) and I thought it’d be fun to do our own little version of an epic feast.

When I first thought out the contest I wanted to do “contestant who downs the most dogs wins”. But then I started thinking sugar content, calories, and extending your stomach capacity to painful proportions…so I changed it to “contestant who downs the fastest dog wins.”

Can I just say that we almost DIED during whole banana dog eating contest? IT WAS HILARE. Now, if you watch EPIC MEAL TIME on YouTube, you’ll understand why we say the things we do. And it might be funny to you too ;) Now go watch it and see me stuff my face with a banana dog.

THE AFTERMATH:

Fructose overload. ‘Nough said.

Now go host your own version of FRUIT BBQ this summer and share with me some of your own creative recipes! Have ideas for steaks, burgers, french fries, and chocolate cake? Share with me here or post your pics on my facebook fan page.

Hope you liked the post! Thanks to my sister and our friends for coming to enjoy an oddly entertaining Saturday afternoon with me.

<3 Cassey

PS…still recovering from the sugar overload ;)

HAPPY FITNESS FASHION FRIDAY!

So I’ve been working on this fashion review vid for the LONGEST TIME. After I got my beautiful new 21.5” iMac, the Nikon D5100 DSLR, and a new mic (I know, what a spend fest right!!??) I figured that these electronics would serve as “business tools” and toys, so why not!!! I like all things double whammy style when it comes to buying stuff and doing workouts.

Anyway I’ve been DYING to produce something a lil more creative. Around the same time my friends over at ActivewearUSA asked if I’d be interested in doing some fashion review vids. I was like umm YEAH. Can someone say dream come true!!? It was something I had been thinking of doing for several months now. So I got to pick out an outfit from the clothing label “Margarita” for my CRAZY PARK HIIT WORKOUT video and then I ran it through some of my own fit tests for this fashion review vid.

MARGARITA TOP, $63: I chose a long white tank top that was super durable and gorgeous. Even had a shelf bra inside for support. I wish you could feel the fabric, it is so soft. I liked the criss cross feature in the back. Also comes in black and red.

MARGARITA BOOTY SHORTS, $50: If you guys know me, you know I am a booty short fanatic. But I’ve never tried them in crazy prints before. So I thought the white top would pair well with the floral-y bottoms. I love the side ties for the option of making them even shorter (as if it’s not risque enough to be working out in booty shorts already right!!??) Comes in 3 prints.

Now I just wanna say one thing right here - no specific brands are paying me to say nice things about them in the videos. These are called “reviews” for a reason and I plan to keep them honest, genuine, and above all else REAL. If I do not like something, I’ll say it. And if I like something, you’ll probably see me wearing it in a POP Pilates video.

K, now that that’s out of the way (phew) I also wanted to let you guys know that I started a 3rd channel under the username FashionofFitness. The reason why I did this was to not tarnish the integrity of my other channels. POP Pilates is my 1st channel and it will always be used for uploads of Pilates to pop music! My 2nd channel, BlogilatesTV is meant more for personal vlogs, healthy cooking vids, and workouts from all spectrums of fitness (pilates to HIIT etc) that can be done to your own music. FashionofFitness is strictly for Cassey fashion stuff.

Now that I have rambled for a million years, let’s talk about this vid shall we!!??

I had so much fun editing and filming this video. To date, this is the most elaborate thing I’ve ever made. Much more to learn too. It took a long time to produce but the end product is well worth it I think. It’s not just a regular YouTube fashion haul video…there’s “fit tests” and even a matching workout! Did you have a chance to try the CRAZY PARK HIIT WORKOUT yet?

How’d it go?!! Did you get through all 4x?

One of my FAVORITE tests in the world (that you’ll see in the review vid) is the squat test. Have you girls ever performed a squat in the dressing room before you buy a pair of workout pants? If you haven’t, you may be giving everyone a free show at the gym. Get in front of the mirror right now and squat with booty facing mirror. Does your thong show? ‘Nough said.

Doing a squat in front of your own mirror is MUCH different than squatting in front of a camera. Let’s just say it was awkward for me and camera friend. I feel very lucky that SOMEHOW squatting in booty shorts for an internet vid didn’t end up looking like an amateur porno!? HAHAHAHA.

Alright that’s all for today. Have a GORGEOUS Friday! Sorry for the late post but I wrote something earlier and it didn’t save. UGH.

Oh wait one more thing I lied.

I am having my FoodBuzz 24x24 party tomorrow (24 food bloggers were chosen to host themed food parties all in the same 24 hour stretch on Saturday and we will all be blogging about it on Sunday). My theme is “FRUIT BBQ” where all things meat and barbeque-y will be made from fruit. Imagine banana dogs with strawberry puree ketchup and mango puree mustard and kiwi puree relish. Do you have any ideas for more creative things I could do for hamburgers, tacos, potato salads, and whatever else you have at a bbq? Comment and help me!! About to go to the grocery store to stock up.

K that’s all for real now.

LOVE YOU!!!! Bye!!!

Cassey

1. Tricep Dip &#8216;n Kick: Targets: Triceps, legs  A. Begin with your fingertips facing forward with your butt raised. Lift your right leg off the floor, keeping it parallel to the ground.  B. Kick right leg straight up as you bend your elbows back. Then return to starting position. Try 10 with the right leg and 10 with the left! Modification: Do not kick! Keep both feet on the ground as you perform just the tricep dip part of the move. 2. Bridge Pulse: Targets: Butt, quadriceps Lie down on your back and raise yourself into a bridge position with feet side by side. Keeping your butt up, raise your right leg towards the ceiling. As the leg stays extended, lower your butt halfway to the floor and pulse right back up. Try 20 quick pulses on the right and 20 on the left! Modification: Perform this move in a regular bridge with both legs hip width apart, feet on the floor. 3. Ballerina Twist: Targets: Obliques A. Begin in a side plank with hand directly under your shoulder and legs full extended. Raise your right arm up and elongate your fingers like a ballerina. B. Pretend you a &#8220;threading a needle&#8221; and bring your right hand through the &#8220;eye of the needle&#8221; underneath your oblique as you raise you pike your hips up. Return to side plank. Try twisting 10 times on the right and 10 times on the left! Modification: If your shoulder or wrist hurts, try this move on your elbow. You can also modify by doing the side plank on your knees instead of your toes. 4. Inverted Shoulder Press: Targets: Shoulders Start in plank and walk your hands towards your feet until you can&#8217;t come any closer without bending your knees. Look at your feet. Now do a pushup. Try 12 pushups. Modification: The farther out your hands are from you feet, the easier. 5. Butt Ups: Targets: Core strength A. Begin in plank on the elbows, keeping your tailbone tucked and your belly button sucked in towards your spine. Make sure your back is flat! B. Then, using your core, pull your abs up and your pike your butt up into the air. Hold, then release back into plank. Try 12 butt ups. Modification: Do the plank on your knees instead, and for the pike simple press your butt back instead of up similar to a Child&#8217;s Pose. 6. Runaway Abs: Targets: Abs Keeping your belly button sucked into your spine and your low back pressed into the floor, extend your arms long behind you head and your legs long and pointed in front of you. Your shoulders should be off the mat. Now begin &#8220;running&#8221; - your feet should flutter up and down quickly. Try 20 flutters. Modification: Keep your knees slightly bent with your head down, hands underneath your tailbone for low back support. Follow along on YOUTUBE: http://www.youtube.com/watch?v=4FbDOoOO2cY Clothing sponsored by BEBE SPORT!

1. Tricep Dip ‘n Kick:

Targets: Triceps, legs

 A. Begin with your fingertips facing forward with your butt raised. Lift your right leg off the floor, keeping it parallel to the ground.

 B. Kick right leg straight up as you bend your elbows back. Then return to starting position.

Try 10 with the right leg and 10 with the left!

Modification: Do not kick! Keep both feet on the ground as you perform just the tricep dip part of the move.

2. Bridge Pulse:

Targets: Butt, quadriceps

Lie down on your back and raise yourself into a bridge position with feet side by side. Keeping your butt up, raise your right leg towards the ceiling. As the leg stays extended, lower your butt halfway to the floor and pulse right back up.

Try 20 quick pulses on the right and 20 on the left!

Modification: Perform this move in a regular bridge with both legs hip width apart, feet on the floor.

3. Ballerina Twist:

Targets: Obliques

A. Begin in a side plank with hand directly under your shoulder and legs full extended. Raise your right arm up and elongate your fingers like a ballerina.

B. Pretend you a “threading a needle” and bring your right hand through the “eye of the needle” underneath your oblique as you raise you pike your hips up. Return to side plank.

Try twisting 10 times on the right and 10 times on the left!

Modification: If your shoulder or wrist hurts, try this move on your elbow. You can also modify by doing the side plank on your knees instead of your toes.

4. Inverted Shoulder Press:

Targets: Shoulders

Start in plank and walk your hands towards your feet until you can’t come any closer without bending your knees. Look at your feet. Now do a pushup.

Try 12 pushups.

Modification: The farther out your hands are from you feet, the easier.

5. Butt Ups:

Targets: Core strength

A. Begin in plank on the elbows, keeping your tailbone tucked and your belly button sucked in towards your spine. Make sure your back is flat!

B. Then, using your core, pull your abs up and your pike your butt up into the air. Hold, then release back into plank.

Try 12 butt ups.

Modification: Do the plank on your knees instead, and for the pike simple press your butt back instead of up similar to a Child’s Pose.

6. Runaway Abs:

Targets: Abs

Keeping your belly button sucked into your spine and your low back pressed into the floor, extend your arms long behind you head and your legs long and pointed in front of you. Your shoulders should be off the mat. Now begin “running” - your feet should flutter up and down quickly.

Try 20 flutters.

Modification: Keep your knees slightly bent with your head down, hands underneath your tailbone for low back support.

Follow along on YOUTUBE: http://www.youtube.com/watch?v=4FbDOoOO2cY

Clothing sponsored by BEBE SPORT!

POP Pilates: Bikini Bootcamp!

This is my first collab with BEBE in creating an exclusive workout for their brand new BEBE SPORT line (see it on their STYLUST blog here).

I chose 6 super effective moves that work your whole body. This workout is just over 10 minutes, but I want you to do it 3 times over to get a FULL Pilates session. You’ll be hitting your abs, arms, legs, butt, and obliques in this video. I’m sure you’ll love it!

Oh and for those of you that follow me on facebook, you can see that I ended up choosing the electric blue shoes from Nike. I know a ton of you wanted me to go with the pink and blacks but it just felt too safe! For $100, I had to get something out of my comfort zone ;P Haha, I know they don’t really match the outfit either but I wanted to wear them so badly. So far my Nikes have been a definite upgrade from my silver and pink Filas that gave me blisters on my feet.

Alrighty, let me know what you think either here, on Facebook, or YouTube. Would love to get your feedback and suggestions for new music, moves, and routines!

Now get down on the flo’ and do the Bikini Bootcamp 3x! GO GO GO!

<3 Cassey

POP Pilates: Abominable Abdominals

Need I say more? I don’t think so. 

Clothing:

Pink & black asymmetrical top by Fit Activewear

Songs by Marc Johnce:

“Rolling Sassy Against Me”

“Katy Perry vs. Britney Spears 3T”

“Report on the Floor”

“Who Dat Addictive Bad S&M Girl”

Have fun ;P

Cassey

POP Cardio: BODYPOP! Bodyweight HIIT Workout

It’s time to get your A kicked for real.

For realZ guys.

(Edit 6/26/11: Even for you guys in Germany, I fixed the video so that YouTube will let you see it!)

This HIIT (high intensity interval training) combo was so hard, but I did not edit out any parts where I was dying because I wanted you to see that tough workouts kick my A too. 

There are 10 moves in this routine. You are to do them for 50 sec, rest for 10 sec then replay the video 3 more times for a full 1 hr workout.

1. In In Out Out

2. Tuck Jumps

3. Pushups w/ Legups

4. Mud Runs

5. Towel Climbers

6. Half Cobra Pushups

7. Burpees

8. Planks

9. Plank leg lifts

10. Earthquake

SONGS:

Bills Bills Bills by Warblers (Glee)

POWER by Kanye West

Dirty Dancer by Enrique Iglesias

All I can say is good luck and don’t feel bad or get discouraged if you can’t do the whole thing. It is VERY hard. Just do as much as you can. I kid you not, you will blast so much fat in this workout…it’s incredible. INCREDIBLE. Comment if you have any questions or concerns. I am here to answer your questions!

<3 Cassey

Farmer’s Market & BEBE Haul

Bought some collard greens, cabbage, and mushrooms at the farmer’s market today. Then stopped by BEBE before meeting with Sarah for a farewell Boston lunch at The Other Side Cafe on Newbury St. 

We both decided to go Vegan today. I got the Tempeh salad ($9.75) and Sarah got the Mock Chicken Salad ($10.75). Both were VERY delicious. Of course being food bloggers, we had to snap pics of our meal before devouring. It’s almost like a foodie’s way of saying grace ;)

Mock Chicken Salad, sweet and nutty.

My Tempeh Salad. Divine. We both did not even touch the rolls on our plates ;)

Also, I wanted to mention my Pilates friend and colleague Jennifer Phelan from Equinox. She teaches a Pilates Fusion class that is similar to my POP Pilates. Our boss told us to meet a while back when I first started at Equinox, but we never got to it til today!

Man we hit it off. Talking at dangerously high speeds, we were so excited to be sharing exercise philosophies and talking about how we think that the whole music/Pilates combo is the next big thing. It’s always so nice to meet someone who you can mesh with so well!

For those of you living in Boston, Jen is hosting a free Pilates in the Park event on June 26 from 10-11am in the North End. She’s a great instructor and this sounds like fun!

Ok well, lots of video editing to do for this book giveaway I am hosting for Nutrition Diva’s “Secrets for a Healthy Diet”. I need the contest to start tomorrow!!! Will also film some more workouts this weekend. Suggestions for target areas? On facebook, looks like everyone wants a new back video! Give me your input Tumblrs! Cuz seriously, your feedback is DIRECTLY where I get my ideas for the workouts you see next.

Much love,

Cassey

HOLY GUACAMOLE! Healthy Chobani Greek Yogurt Guac Recipe!

I didn’t know you could mix avocados and greek yogurt. Now I do. And I like it.

INGREDIENTS:

*1/2 cup Chobani Nonfat Plain Greek Yogurt

*1 ripe avocado

*1/2-1 lime

*2 small tomatoes

*2 garlic cloves

*1/4 tsp cumin

*salt to taste

*paprika or tabasco sauce to taste

*If you have cilantro, put it in there! I was out:(

(Recipe adapted from Chobani Kitchen)

DIRECTIONS:

1. Chop up your veggies and place in a separate bowl.

2. Mash your avocados. Leave the whole seed in there and add lime juice immediately to prevent browning. Now add in the greek yogurt.

3. Mix together you veggies and your guac. Sprinkle your cumin, salt, and paprika or tabasco sauce in there and keep taste testing until you like it. 

4. DONE! Eat!

Nice and chunky. Smoothy and creamy. 

I didn’t have tortilla chips/I don’t eat them anymore so I made a taco lettuce wrap instead. It was so good! Just sautee some lean ground turkey, then add black beans, salsa, and guac over an iceberg lettuce leaf.

Super yummy! Great summertime meal.

NUTRITION INFO for guacamole (1/4 cup): 47 cals, 3g fat, 3g protein, 3g carbs, 1.5g fiber

Top 3 Pilates Abs Moves - Diet.com video

Another Sarah and Cassey workout! Here I showcase some of my fave ab moves:

1. Earthquake: Sit with legs straight out, arms forward, spine tall, and lean back to your “tipping point”. Keep your heels on the mat as you lean back! Let it shake!

2. Seated Bicycle: Balancing on your tail bone, with knees bent and heels lifted (half boat pose), reach one leg out at a time as you lean back. Once you bring you leg back in to the original bent knee position, also crunch back up.

3. Plank to Elongated Plank: Basically a plank on your hands and your toes, but your hands are WAY out in front of you - like BEYOND the edge of your mat far! This brings all of the shakiness straight to your core!

Tell us how you like!!!