Cassey Ho Workout and Diet
Fitness Influencer
Cassey Ho grew up in San Francisco, California. In 2003, she won the San Francisco Miss Teen Chinatown beauty pageant. Ho became interested in Pilates at age 16. Another passion was fashion and in 2007, she won an ‘Emerging Star’ designer award at San Francisco’s Fashion Week. Ho graduated from Whittier College in 2009 with a biology degree. She worked briefly as a fashion buyer, but she also started posting Pilates videos on YouTube in 2009. Her Blogilates channel quickly took off and just 5 years later, she had nearly 2 million subscribers. Ho was listed on Time magazine’s 2017 list of 25 Most Influential People on the Internet. She has a line of exercise equipment and apparel at Target. Ho has millions of followers on social media. She is married to Sam Livits. Ho is 5 feet, 5 inches tall and weighs about 135 lbs.
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Cassey Ho’s Diet
Diet Summary
Ho once struggled with an eating disorder and now makes healthy eating a priority. She eats whole, natural foods and also avoids gluten, dairy and refined sugar. She offers meal plans through her blog, including variations for vegetarians, pescatarians, and vegans. The diet focuses on eating small meals at 2-3 hour intervals throughout the day. Staples include lean mean, salads, fresh fruit, nuts and protein shakes. Water is also essential and she recommends drinking at least 3 quarts a day.
Estimated Macros
Medium Fat
Medium Carb
Medium-High Protein
Diet Details
Breakfast = Non-Negotiable
Ho is a woman on the go, up and running immediately, sometimes literally. One thing she cannot do is skip breakfast. She has many morning faves including banana pancakes, blueberry chia pudding, and smoothie bowls.
Regular Refuelings
Ho’s meal plan involves eating every few hours, adding up to about 6 meals per day.
Count Your Macros
Ho’s meal plan also requires measuring food, but her charts track the macros for you.
Yay for Brown Bananas
Ho eats a lot of bananas, in all forms. She gets a little excited when some go brown because then it’s an excuse to make banana bread.
Struggles with an Eating Disorder
In 2012 while prepping for a bikini contest, Ho restricted her calories to 1,000 per day and would work out for up to 4 hours a day. She realized she was doing herself more harm than good and decided to change her approach.
YOLO Eating
Ho allows herself a cheat meal at least once a week, or whenever she needs one.
What to Eat
- Whole, natural foods
- Tofu
- Lean meat
- Fish
- Coconut yogurt
- Avocados
- Veggies
- Fresh fruit
- Grain replacements
- Unsalted nuts
- Edamame
- Chia seeds
- Sugar free jam
- Whey protein
- Soy protein
- Water
What to Avoid
- Extreme diets
- Dairy
- Gluten
- Added sugar
- Processed food
- Empty-calorie foods
- Junk food
- Chemicals
Ho on breakfast
‘I learned the hard way that I MUST eat before I do anything else.’
Ho on a breakfast fave, smoothie bowls
‘I love smoothie bowls because I can mix so many combos of fruits and veggies and then decide if I want to eat it as a bowl or throw it in a cup and go!’
Ho on brown bananas
‘I secretly get a little excited every time I see a couple of my bananas turn a little too brown on top.’
Ho on cheat meals
‘I allow myself a YOLO (cheat meal) once a week, or when I feel like my soul needs it!’
Cassey Ho’s Workout Routine
Workout Routine
Early Inspiration
Ho says that being overweight made her self-conscious about her body. While prepping for a beauty contest at age 16, she discovered Pilates on an infomercial by Mari Winsor and has been hooked ever since.
Accidental Instructor
Ho posted a Pilates POP workout on YouTube for her students when she moved across country to take a new job. Requests from other viewers prompted her to keep making videos.
Find Your Bliss
Ho says the best way to stay consistent with workouts is to find an exercise you love.
Daily Dose
Ho exercises 5-6 days a week for an hour and half, doing a mix of Pilates, cardio and weight lifting.
POP Pilates
Ho’s version of Pilates involves ballet-type moves while listening to pop music. Other than a mat, no equipment is needed.
PIIT 28
Ho developed the 28-day Pilates Intense Interval Training Challenge. It is 4 rounds of different 7-minute routines which are challenging but also fun.
Exercise Style
A Cassey Ho POP Pilates Workout According to her YouTube Channel
- Heel lifts
- Tiptoe Lunges
- Chair relevés
- Robot arms
- Goal post punches
- Prayer lifts
- Prayer pulses
- Walnut crushers
- Cha cha abs
- Earthquakes
- Arm raises
- Roll ups
- Side lying leg lift
- Leg circles
- Clam shells with leg lift
- Bridge lifts
- Leg lift in bridge
- Bridge kicks
- Static bridge
- Forward fold
- Stretch
Ho on what POP Pilates is
‘POP Pilates is like a dance on a mat because it’s choreographed to Top 40 music.’
Ho on the benefits of POP Pilates
‘It’s a total-body, equipment-free workout that sculpts a rock-solid core and a lean dancer’s body like nothing else can.’
Ho on being consistent with fitness
‘Find a workout that you love! That is so important.’
Cassey Ho’s Supplements
Whey Protein
Ho recommends a Muscle Milk protein shake as one of the daily meals on her Blogilates meal plan.
Soy Protein
Ho loves many things from Trader Joe’s, and uses their soy protein because it is dairy-free.
Cassey Ho’s Lifestyle
Best Beauty Product
Ho says that sleep is her top pick for a beauty booster. In second place: plenty of fresh fruit and veggies to glow from the inside out.
Finding Balance
Ho admits to spending a lot of time looking at screens, all day, in fact. She takes breaks by going for short walks and doing stretch sessions. She has also turned off the ‘vibrate’ feature on her phone so she can concentrate.
Father Doesn’t Always Know Best
Ho’s father told her that being a fashion designer was a waste of time and that she’d never earn a dime. Under pressure, she went to college to become a doctor, but she dropped out with 1 class remaining. Blogilates came from her love of 2 things: blogging and Pilates.
Great First Impression
Ho answered an ad on Craigslist for a Pilates instructor, even though she was not certified. The gym owner was so impressed, he not only hired her, he paid for certification.
Fashion Intuitive
Ho designed her own yoga mat, which led to requests from others to make mats for them. This in turn led to her designing gym bags, and that business took off around the same time as Blogilates.
Mind the Gap
Ho once made a video about creating the ‘thigh gap’ through exercise. But after seeing a model with a photoshopped thigh gap, she blogged about it online. The attention she earned made her realize that she wasn’t just a fitness instructor, she was influencing how people behaved, and so she became more conscious of promoting genuine health rather than a certain look.
Ho on relaxation
‘Fitness is my stress-reliever and it actually relaxes me. It makes me feel so fresh and re-energized. I also love cooking…and massages of course!’
Ho on dropping her parents’ med school dream
‘It was very, very difficult.’
Ho on her debut in social media
‘It all started when…I was moving cross-country for a new job. It was literally only meant for about 40 people.’
Ho on screens
‘I’m ALWAYS looking at a screen…but I know how important it is to take care of myself and find balance.’
Recommended Products
Blogilates Merch
PIIT28
Blogilates Meal Plans
Muscle Milk
Trader Joe’s
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