Cassey Ho

Cassey Ho, AKA: Blogilates, is an American fitness instructor and online entrepreneur. She’s regarded as one of the most influential fitness icons in the world.

With her Pilates workout videos, she’s reached an army of fans whom she motivates to keep a healthy workout routine.

However, Cassey’s mission in fitness isn’t just to give training tips. Her main goal is to motivate, educate, and help others feel happy in their own skin – no matter their background.

This is her story:


Cassey Ho stretching outdoors looking fit

“Why do we treat our bodies like we treat fashion? Stop throwing your body out like it’s fast fashion. Please treat it with love & respect and do not succumb to the beauty standard. Embrace your body because it is your own perfect body.”

Athlete Statistics

Full Name: Ho Vinh Cassey
WeightHeightAgeDate of Birth
115 - 125lbs (52.2 - 56.7kg)5'5" (165cm)31January 16, 1987
NationalityProfessionEra
AmericanInternet Celebrity, Fitness Entrepreneur2010
Weight115 - 125lbs (52.2 - 56.7kg)
Height5'5" (165cm)
Age31
Date of BirthJanuary 16, 1987
NationalityAmerican
ProfessionInternet Celebrity, Fitness Entrepreneur
Era2010


Cassey Ho stretching outdoors by a small fountain looking lean

“Working out should make you feel happy, energized and motivated to take on the rest of your day. Feeling good will translate into looking good, too.”

Accomplishments

Awards

  • Winner of 2014 Streamy Award for Best Health and Wellness Channel
  • Socialfitness Shorty Award
  • Named Best Healthy Living Blogger of 2012

Cassey Ho taking a picture of her lean body with a caption: "2018 - The Perfect Body = The Real Me."

“The scale no longer controls me as much as it once did. Of course, there are days I have my moments…but I catch myself getting emotional, and I repeat to myself “it is just a data point.” And that’s it. Hope that helps any of you going through a messed up scale relationship.

Biography

Cassey’s Life Before Fame

Cassey Ho was born in Los Angeles and raised in San Francisco Bay Area. She’s half Chinese, half Vietnamese.

Growing up, Cassey went to James Logan High school and was an excellent student. In addition, she also had a knack for modeling – which she found out after winning the Miss Teen Chinatown pageant.


Cassey Ho sitting crossed-legged and smiling


The Beginning of Her Online Ventures

Cassey started her online channels way before she reached internet fame. In fact, her journey all began while she was still in college.

Cassey began recording workout videos which she would later upload online. At the time, she didn’t take this seriously, but rather as her side hobby.

It wasn’t until 2009, after moving back to Los Angeles, that Cassey began uploading her videos on a regular basis. Soon enough, she began to attract more and more followers on her profiles.

People started asking Cassey to film more workout videos, such as leg and ab training sessions. With an increasing number of requests, Cassey began to realize she could make a career in the fitness industry.


Cassey Ho taking a selfie of her lean and toned body


Switching Over to Fitness Full-Time

Cassey kept uploading new videos over the months, as her number of followers steadily increased.

However, this still wasn’t enough to provide Cassey with a full-time income, so she had to work another job on the side.

She kept working hard on her goals, and in time, reached a point where she was able to make fitness her full-time job.

Reaching Internet Fame

By 2012, Cassey Ho already had a small community of fans online. Two years later, this number grew to over 1.2 million followers.

More and more fans kept coming to her pages, as she became famous for not only her workouts but also her inspirational quotes – promoting a healthy body image for women around the world.


Cassey Ho body fitness transformation before-after

Cassey Ho before and after transformation.

“Sometimes I choose not to stretch after a workout because I’m afraid I won’t get a 30-minute session in. But, who cares? 3 minutes is better than zero! I think we overwhelm ourselves with goals that are too big for our current reality. What habit do you want to build?”

Training

Cassey’s goal is to fit six workouts per week into her fast-paced schedule of an online entrepreneur and fitness instructor.

She enjoys combining various training methods, from regular weight training to Pilates body-weight workouts.

Intense Cardio vs Long Cardio

Cassey Ho isn’t a fan of long and steady cardio, believing it only de-motivates people to reach their fitness goals.

She said; “These don’t have as many benefits compared to high-intensity workouts combined with strengthening moves.

You don’t need to spend endless hours on the treadmill to get fit. You can burn fat and build more muscle with a thirty-minute HIIT routine than a long hour session of just cardio.” – Cassey Ho


Cassey Ho stretching looking lean


Losing Fat and Toning Muscle at the Same Time

One of Cassey’s favorite fat loss methods is combining HIIT with full-body Pilates exercises to create a short and intense workout.

One round of such workout lasts for 7 minutes and 10 seconds. An entire session, which consists of four rounds, is precisely 28 minutes and 40 seconds long.

Cassey measures every second of her exercises to ensure her workout is as efficient as possible.

This type of training allows her to build muscle and burn fat at the same time, and it doesn’t require any equipment.

Training With No Weights

Some of Cassey’s most popular training videos are those where she trains without any weights.

She believes that it’s not just about the weights themselves, it’s also about her form and the intensity of exercises.

In Cassey’s opinion, all it takes is a yoga mat and a little bit of consistency to achieve an awesome body. As she said; “Get a yoga mat! All you need is a mat to get a killer workout in!” 

Cassey’s bodyweight workouts all boil down to one thing – to pump as much blood as possible into the muscle. This ensures optimal nutrient delivery, allowing the muscle to become more toned.


Cassey Ho stretching on a yoga mat and smiling for the camera


Cassey’s Top 10 Fat Loss Exercises – No Weights Required

Scissor Sit-Ups

Target Muscles: Core and thighs

Scissor Sit-Ups are one of Cassey’s favorite exercise because they allow her to train her inner thighs, outer thighs, and core simultaneously. Cassey says this workout is not only “fun,” but it’s also “killer” in terms of intensity.

How to do it: Cassey first lies on her back with her legs straight in the air. Her arms are extended behind her head. She beings the exercise by lifting her arms up between her legs as she moves her legs apart at the same time. Cassey then lowers the arms back down while moving her legs back together. She repeats the process for 12-15 reps, 3-4 sets.

Wiggle

Target Muscles: Abs and obliques

Wiggle has become a popular exercise among Cassey’s fans because it works on abs and obliques at the same time. “A total core move,” Cassey says.

How to do it: Cassey lies on her back with her knees up and wide. Her toes are touching and her legs are in a diamond shape. She places both hands behind her neck, after which she lifts her shoulders, neck, and head off the mat. She moves her elbow and her knee on the left side toward each other, before doing the same with the other knee and elbow. Cassey does this for 15-20 reps per set.

Back Behinds

Target Muscles: Back

According to Cassey, Back Behinds are an exercise that helps improve the posture and strengthen all back muscles.

How to do it: Cassey begins the exercise in a crossed-legged sitting position. She raises both of her arms out to her sides. Her palms are facing down. She keeps her palms open while squeezing both elbows towards her mid-back. After this, she returns to the starting position and repeats the process for 20 reps.


 Cassey Ho stretching in her house looking lean


T-Stand Pulses

Target Muscles: Glutes

T-Stand Pulses help tone Cassey’s glutes, along with building up her core strength. However, she says it’s not an exercise for beginners since it requires a quite bit of balance. But with a little bit of practice, she believes anyone can master it.

How to do it: Cassey slightly bends one of her legs and places the other leg behind her. She lifts both arms out so it looks like she’s flying. After this, she raises her back leg up as high as possible. She then pushes her leg up and down continuously. If the exercise is too hard, Cassey advises starting with the leg lower. If the movement is too easy, she suggests flexing the foot – this will make it harder.

Plié Squats

Target Muscles: Legs

Plié Squats are one of Cassey’s top movements for toning up her legs.

How to do it: Starting the exercise standing, with her legs past shoulders and hips, Cassey raises her arms out to her sides before gradually lowering into a squat position and returning back. She repeats the process for 15-20 reps.

Side Lunges

Target Muscles: Inner Thighs and Legs

In Cassey’s eyes, side lunges are as challenging as they are rewarding. Similarly to T-Squat Pulses, she says this might be a tricky exercise for beginners. But if done correctly, it’s one of her favorite ways to tone ger inner thighs.

How to do it: With her hands together in front of her chest, Cassey stands wide with her legs and lunges down on one side. Meanwhile, she ensures that her other leg stays straight and toes facing forward. After this, Cassey will lift up into a regular standing position while keeping her leg straight. She’ll repeat the process for 10-15 reps for each leg.

Fire Hydrant + Heel Up

Target Muscles: Glutes

This is Cassey’s go-to exercise for making her glutes firmer. She likes to do it to the beat of a song, which makes it both interesting and challenging. “Try to finish the whole song,” advises Cassey.

How to do it: Cassey starts by placing her knees and palms on the yoga mat. She ensures her knees are aligned with her hips, and her palms with her shoulders. Once she’s done that, Cassey will lift her leg outwards to the left side and return back to the starting position. She’ll then lift that same leg up behind her while keeping her knee bent. She’ll repeat this for 15-20 reps for each leg.


 Cassey Ho stretching outdoors in nature


Oil Riggers

Target Muscles: Triceps

Oil Rigger is one of the fundamental exercises in Cassey’s upper body workouts. She says they are “super fun and super effective.”

How to do it: With her palms and knees on the mat, Cassey extends one leg out behind her. She lowers her chin down to the floor while bending her elbows while extending her leg high. She comes back to the starting position and repeats for 10 reps with each leg.

Hot Potato

Target Muscles: Glutes and thighs

The main advice Cassey gives in regards to this exercise is to try to keep the hips forward. “Also, don’t lean back with your leg. This will really attack your butt and thighs,” she explains.

How to do it: Cassey will lie on her side and rest her head on her arm. Alternatively, she might prop herself up with her elbow. After she’s all set up, Cassey will tap her top leg on the ground two times, before lifting it as high as possible. She’ll then tap the same leg on the ground behind her two times, and will repeat the entire process for 12-15 reps with each leg.

Pushing Grasshopper

Target Muscles: Triceps and Glutes

In this exercise, Cassey pays special attention to her form – squeezing and holding each rep to maximize its effect.

How to do it: Cassey begins by lying on her belly with palms resting on the floor near her shoulders. She keeps her knees out wide, bringing her toes together in a diamond shape. Cassey then presses up into a position called ‘half-cobra,’ while maintaining her elbow squeezed to her side. After this, she lowers her upper body back down. She then squeezes her glutes in order to lift the quadriceps up, before going back down. She does 12 reps in total.


Cassey Ho smiling for a photo looking lean

“If you’re currently unsatisfied with what you’re doing in life, think about this: if it isn’t making you happy or isn’t making you money, why are you doing it? Get honest with yourself. Make the move. This is your life. You don’t have to be stuck doing something you don’t like.”

Nutrition

Balanced Nutrition

Cassey Ho is aware of the importance of nutrition; as a result, she likes to eat as healthy as possible.

However, she encourages others to eat foods they enjoy without restricting themselves too much, too often.

As Cassey likes to say:

“There are seasons for clean eating and seasons for eating whatever the heck you want because it tastes good.” – Cassey Ho


Cassey Ho posing in a photo shoot, smiling while looking towards the camera


Cassey Ho: Daily Meal Plan

Cassey has five to six times per day to keep her metabolism ‘on fire.’ 

She eats three main meals, with a few healthy snacks in between. In addition, Cassey drinks 3-4L liters of water per day to keep her body energized.

Here’s how her daily meal plan looks:

  • Breakfast (8:00 A.M.) – Two eggs, chicken sausage, mushrooms, spinach, and some salsa sauce on top.
  • Lunch (12:30 P.M.) – Chicken salad (5 oz of roasted chicken breast, 4 oz of lettuce, 2 tbs of strawberry vinaigrette dressing, and two tablespoons of sliced almonds.
  • Dinner (7:00 P.M.) – 6 oz of tilapia, 1 cup quinoa, 1 cup butternut squash (roasted), two tablespoons of her favorite sauce, 1 cup of boiled spinach
  • Snacks: Fruit smoothies, strawberries with coconut yogurt, peanut butter, and an apple.

Cassey Ho stretching outdoors in the backyard, looking fit and lean

“My taste buds are hyper-sensitive to the cocoa in chocolate, so it literally tastes like bitter medicine to me.”

Idols and Influences

Cassey’s Motivation

Cassey Ho draws her motivation from setting new goals and reaching them through hard work.

If there’s something that inspires her more than anything, it’s seeing her fans achieve their fitness goals by following her advice.


Cassey Ho doing a pose off for a fitness photo shoot

What we can learn from Cassey Ho

Cassey Ho has taught us that when you really want something, and when you work hard for it, there’s no limit to how much you can achieve.

She started her fitness journey by filming videos of her workouts in her dorm room between classes. Although the progress was slow at first, Cassey never gave up.

She kept uploading videos, and over time, saw her popularity ‘blow up.’ She’s now regarded as one of the biggest fitness icons, and an inspiration for everyone looking to improve their life.

One comment

  1. Mr.Realist

    December 6, 2018 at 2:31 pm

    C’mon now…”Eat: Don’t Count Calories & Exercise: 28 min/day” is really misguided.

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