10 Reasons why you should eat more bananas!

  1. Bananas help overcome depression due high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.
  2. Eating two bananas before a strenuous workout can pack an energy punch and sustain your blood sugar.
  3. Bananas help protect you against muscle cramps during workouts and night time leg cramps.
  4. Bananas regulate blood sugar and relieve stress, which improves your mood and reduces PMS symptoms.
  5. Bananas are high in vitamin B-6 which helps reduce swelling, protect against type 2 diabetes, aid weight loss, strengthen the nervous system, and assist in the production of white blood cells.
  6. Bananas are full of iron, which helps strengthen your blood and relieve anemia.
  7. The FDA officially recognizes bananas as being able to lower blood pressure and protect against heart attack and stroke.
  8. Bananas aid digestion and help the body get rid of toxins and heavy metals.
  9. Bananas stimulate the growth of healthy bacteria in the bowel as well as assist in absorbing nutrients.
  10. Eating bananas helps prevent kidney cancer, protects the eyes against macular degeneration, and builds strong bones by increasing calcium absorption.

Freaking love bananas; with peanut butter, in smoothies, as itself!

(Source: foodophiles)

25 Things To Do Before You Turn 25

1. Make peace with your parents. Whether you finally recognize that they actually have your best interests in mind or you forgive them for being flawed human beings, you can’t happily enter adulthood with that familial brand of resentment.

2. Kiss someone you think is out of your league; kiss models and med students and entrepreneurs with part-time lives in Dubai and don’t worry about if they’re going to call you afterward.

3. Minimize your passivity.

4. Work a service job to gain some understanding of how tipping works, how to keep your cool around assholes, how a few kind words can change someone’s day.

5. Recognize freedom as a 5:30 a.m. trip to the diner with a bunch of strangers you’ve just met.

6. Try not to beat yourself up over having obtained a ‘useless’ Bachelor’s Degree. Debt is hell, and things didn’t pan out quite like you expected, but you did get to go to college, and having a degree isn’t the worst thing in the world to have. We will figure this mess out, I think, probably; the point is you’re not worth less just because there hasn’t been an immediate pay off for going to school. Be patient, work with what you have, and remember that a lot of us are in this together.

7. If you’re employed in any capacity, open a savings account. You never know when you might be unemployed or in desperate need of getting away for a few days. Even $10 a week is $520 more a year than you would’ve had otherwise.

8. Make a habit of going outside, enjoying the light, relearning your friends, forgetting the internet.

9. Go on a 4-day, brunch-fueled bender.

10. Start a relationship with your crush by telling them that you want them. Directly. Like, look them in the face and say it to them. Say, I want you. I want to be with you.

11. Learn to say ‘no’ — to yourself. Don’t keep wearing high heels if you hate them; don’t keep smoking if you’re disgusted by the way you smell the morning after; stop wasting entire days on your couch if you’re going to complain about missing the sun.

12. Take time to revisit the places that made you who you are: the apartment you grew up in, your middle school, your hometown. These places may or may not be here forever; you definitely won’t be.

13. Find a hobby that makes being alone feel lovely and empowering and like something to look forward to.

14. Think you know yourself until you meet someone better than you.

15. Forget who you are, what your priorities are, and how a person should be.

16. Identify your fears and instead of letting them dictate your every move, find and talk to people who have overcome them. Don’t settle for experiencing .000002% of what the world has to offer because you’re afraid of getting on a plane.

17. Make a habit of cleaning up and letting go. Just because it fit at one point doesn’t mean you need to keep it forever — whether ‘it’ is your favorite pair of pants or your ex.

18. Stop hating yourself.

19. Go out and watch that movie, read that book, listen to that band you already lied about watching, reading, listening to.

20. Take advantage of health insurance while you have it.

21. Make a habit of telling people how you feel, whether it means writing a gushing fan-girl email to someone whose work you love or telling your boss why you deserve a raise.

22. Date someone who says, “I love you” first.

23. Leave the country under the premise of “finding yourself.” This will be unsuccessful. Places do not change people. Instead, do a lot of solo drinking, read a lot of books, have sex in dirty hostels, and come home when you start to miss it.

24. Suck it up and buy a Macbook Pro.

25. Quit that job that’s making you miserable, end the relationship that makes you act like a lunatic, lose the friend whose sole purpose in life is making you feel like you’re perpetually on the verge of vomiting. You’re young, you’re resilient, there are other jobs and relationships and friends if you’re patient and open.

Unknown (via raydanthe)

Some of these apply regardless of age

I need to do pretty much all of these things.

(via eatfoodnottoomuchmostlyplants)

(Source: lydiamichelle)


This is from my first Pilates Bootcamp show! This episode is on Total Body Toning. You can follow along on YouTube or just look a look at the GIFs :)

Click for Video

<3 Cassey


Exercises that activate each buttocks muscle : 
MEDIUS - Jumping Jacks 
MAXIMUS - Deep Lunges 
MINIMUS - Squats
Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!


Exercises that activate each buttocks muscle : 

  • MEDIUS - Jumping Jacks 
  • MAXIMUS - Deep Lunges 
  • MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

(Source: fitsporational-voyage)


Serratus Chair Shrugs

These are tougher than they look, trust me!

This move targets the muscles that frame the abs (think upper ribcage to beneath the shoulder blades, under the armpit). It’ll also help with your overall shoulder movement, specifically for overhead lifts.

It’s also a sick move for students who find themselves slouched over a lot during the day: when this muscle is weak, it causes your shoulder blades to tilt forward and down (rounded shoulders). This can help better your posture.

How To Do It

1. Sit upright on a chair or bench and place your hands flat on the sitting surface next to your hips.

2. Lock your elbows, straightening your arms. Your booty should scrape and touch the edge of the chair. Relax your neck, and allow your back to arch naturally, just holding your body weight up.

3. Relax your muscles, and allow your torso to sink between your shoulder blades (like your hanging). This is kind of like a hanging shrug. Shoulders are up by your ears, but you are relaxed, allowing your bodyweight to pull you down.

4. Press your shoulders down as you lift your torso. Imagine you were doing a reverse shoulder shrug: shurg down instead of up. Pause for 5 seconds, then lower your body back to the starting position. 

Modifications: straighten your legs to make this harder. Bend at the knees to make this easier. If you have access to a dip station, these can also be done there: cross your feet as you let your body hang, using the same technique.

Tips: your shoulders and arm position shouldn’t change; simply lift and lower your torso in one straight line. The movement is small, but the contraction is very big.


There is a new “bestof” tag for especially popular and/or memorable submissions located here. 10 of them are included here, but there are lots more under the tag. <3

Stay healthy!

The pictures included above belong to (in order from first to last): corinthfrench, re-flecti0n, fitsparrowskinnywishesxo, Christine, misfitting-skinsheainwonderlandtribalsongpinchegringa, and she-is-forever-nostalgic.


i’ve finally lost 100 pounds!

healthy eating + exercise + moderation + a positive attitude + consistency = weight loss. that’s the only “secret” there is :)


How to get a body like a Volleyball Player:

I’ve been admiring the bodies of the Olympic beach volleyball players the past couple of days! They have amazing abs and legs especially (in my opinion) Misty May-Treanor! Instead of starring at the TV enviously, I decided to do some research!

As you and I both know Volleyball requires a lot of jumping! Just like plyometics which Self defines as “high-powered explosive jumping movements.” They explain that “because plyometrics is weight-bearing, it firms muscles while zapping an astounding 10 calories per minute for a 135-pound woman.”

They have a basic plyo workout on their website:

And Misty May-Treanor’s plyometric workout:

Another Misty workout:

I found a few different articles where Misty talks about her workout routine:

“I lift twice a week, and on other days incorporate more core yoga and different exercises.I incorporate a lot of squats, lunges and Olympic lifts. As a volleyball player having strong shoulders and a strong core is very important, so I focus on those areas as well.” She says that working out for an hour is long enough.

If you notice Misty’s legs are a little bigger than the other volleyball players, this is because she’s shorter than most volleyball players, which requires her to have a more powerful jump, so she really focuses on her legs and glutes.

Her and her teammate Kerri both do pilates for core strength. They also do sprinting exercises.

Sprinting uses the anaerobic system—without oxygen—to generate energy, it develops muscles in your lower body, especially in your thighs and calves.” Read more:

Apparently Hill sprints give you a bigger butt than flat ground:

Kerri Walsh workout:

10 min Volleyball workout:

Lastly here are some exercises (found on GabbyDaily) that you can incorporate into your regular workout routine:

In the exercise area volleyball players do a ton of lunging, jumping, and squatting. These moves are wonderful for the buns and abs. People don’t realize how much of their core they use to jump.

Walking Lunges:hands on hips – continuous lunges until desired number (approx 20 each leg)
Side Lunges with weight:step out to the side with one leg holding dumbbells
Charlie’s Angels lunge: (one leg forward and a core twist to each side)


Approach jumps:the approach you use to spike a volleyball
Tuck Jumps:stationary knees to chest jumps
Ladder Jumps:agility ladder used for plyometric workouts
Block Jumps: hands at ears, squat with an explosive jump to a blocking move


Single Dumbbell Squat: one dumbbell hanging while squatting
Weighted Bar Squat: on a squat rack – heavy weight for explosive power
Squat Jumps: hands up by shoulders – squat and jump up and mimic a block – land and repeat quickly
Single leg squat:does miracles for the butt raise one leg/foot up and slightly out for balance – slowly squat down with your other leg with the goal to go into a sitting position while balancing


The Dorky Fitness Calendar

my august-workout-plan! if anybody is interested at all… don’t mind me - i just like to share things! :) 

bigger version here

(Source: )



Thoughts on what I’ve gained from losing 116 pounds…

At the beginning of this weight loss journey, I wanted to become my own success story.  I wanted to create my best life and my best self possible.  I wanted to create my own sweet destiny. I’ve done those things - and so much more - because I finally lost the weight I’d been carrying around for so many years.

I started this blog and this new life on January 1, 2011.  I started Weight Watchers on January 3, 2011 weighing in at 267.2 pounds.  Tonight (Dec. 12, 2011) weighed in at 151 pounds.  49 weigh ins.  344 days.  116 pounds lost.  I started at a pants size 22 (busting out of size 22…so close to 24).  My XXL shirts were getting tight.  Today?  pants size 8.  My medium shirts are getting loose.

I’ve gained a lot from losing big.

Simply put, I’ve gained my life back.  A woman near me at weight watchers commented, “it’s two totally different people,” when seeing my “before” picture.  That is so true.  On the inside, there are many ways in which I am the SAME person.  But, on the outside and on the inside, there are so many ways in which I am a DIFFERENT person. 

I was “normal” sized and athletic as a child, through high school, and even through college.  After college I went through a deep depression, and the weight started coming on.  From January 2004 until December 2010 I packed on 107 pounds.  Not all of those years were spent depressed, but many were. 

I spent most of my 20’s overweight…, not just overweight.  I was obese.  I was leading an unhealthy life that was going to send me to an early grave.  I was an emotional eater.  If i was _________ (insert emotion here), I ate.  I ate a LOT.  My portions were out of control.  It was typical for me to eat fast food for breakfast, lunch, AND dinner.  I would go to two fast food places for dinner on a regular (nightly) basis for supper.  I drank lots of dr. pepper.  6-7 cans A DAY.  I didn’t exercise.  My nightly routine consisted of getting food, sitting on my couch eating food, and watching tv.

I was unhappy, unhealthy, unmotivated, and apathetic toward my health and my life in general.  I had little self-confidence.  Most days, I didn’t like myself.  My smiles were fake smiles.  I hid from my friends, my family, the world.  I frequently had chest pains and even took myself to the ER once because of them. 

Enter Ben Davis, of Ben Does Life Fame.  During the fall of 2010, I clicked on a link a friend had posted on FaceBook.  I can’t even tell you how many times I’ve watched his video and many of those times had tears in my eyes.  I’ve read his entire blog from start to finish not once, but twice.  I kept thinking, “He’s a real, normal person.  No special pills, no special surgeries, no special diets.  If he can do it, I can do it.”

Last winter break I spent about a week at my dad’s house.  I spent a lot of time thinking and reflecting on my life - my past, present, and future.  I KNEW it was time to change.  I had tried countless times before to lose weight.  I would lose 10-20 pounds and then gain it back plus some more.  There wasn’t one event that made everything click.  I honestly don’t know why THIS time it worked.  I’m just thankful that this “perfect storm” of events - whatever those events were - finally came together and made this weight loss journey a reality.

Over the last 11.5 months, I’ve transformed my life and transformed myself.  I’ve done things I NEVER thought I would do, let alone want to do and enjoy doing.  I started exercising and running.  I started lifting weights.  I started water exercises.  I’ve completed five 5ks, one 10K, one 15k, and two half marathons.  I’ve ran and walked countless miles.  I’ve spent countless hours at the gym.  I started and am doing P90X.  I don’t drink pop anymore.  I eat healthy foods of regular serving-sizes.

Over the last 11.5 months:

  • I’ve lost the voice that said, “I can’t” and gained the voice that say, “I can and I will!” 
  • I’ve lost the unhappy girl who didn’t like herself on most days and gained a happy, self-confident woman who cares about her life and her future.
  • I’ve lost the feeling of, “I’m not good enough” and gained the feeling of, “I am worth it!”
  • I’ve lost the feeling of “Losing weight is too hard” and gained the knowledge that, “Losing weight is work - hard work.  But it is SOOOOO worth it and it’s rewards are soooooo good!”
  • I’ve lost the lonely, boring life I used to hide in and gained a life I love and look forward to!  I’m no longer hiding from my friends, family, and the world.
  • I’ve lost the voice that said, “You’ll never be able to do it” and gained the voice that says, “I can do anything I work hard for!”
  • I’ve lost the hatred of exercise and gained a love of running, exercise, and leading an active lifestyle.
  • I’ve lost the lack of motivation and procrastination that plagued me and gained motivation, determination, and a “do it now” attitude.
  • I’ve lost the mediocre teacher, friend, aunt, niece, cousin, sister, and daughter I was, and gained a desire to be the best person I can be.

Over the last 11.5 months, I’ve strengthened relationships in my life with those I love, and have become closer to many of my friends and family.  I’ve fallen in love with running, exercising, tumblr, weight watchers, and my healthy lifestyle.  I’ve fallen in love with my life and i live a life i love.  I’ve found strength and courage I didn’t know I had in me by doing things I didn’t know if I could do.

And the girl who’s done these things - the one who used to not care much for herself and her life….

I’ve fallen in love with her, too.

My God I love this.