If you’re someone who deals with a menstrual cycle, it’s safe to say you’re no stranger to the ups and downs of each month. Thanks to hormonal changes with each phase, it can be quite a bumpy ride. Can cycle syncing food smooth the journey and help you feel better? Let’s find out!

What is Cycle Syncing?

Cycle syncing is adjusting your nutrition and exercise to the phases of your cycle. These adjustments cater to the changes in your hormones to help balance things out. In this article, we’ll focus on the best foods to eat during each phase.

The Benefits

Hormones can be chaotic (is there anything we haven’t blamed them for?). But did you know that certain foods may help balance them out and improve symptoms of hormonal changes during your cycle? Other foods replenish vitamins and minerals or remedy symptoms.

Some reported benefits of cycle syncing food include:

• Decreased cramping, bloating, and other period symptoms
• Improved mood
• Decreased stress and anxiety
• Decreased fatigue

Cycle Syncing Diet

But not like, a diet diet.

Here are some nutrients to target during each phase of your cycle with some easy ways to get them on your plate.

Menstrual Phase (Days 0-7)

Ugh, your period. Maybe you’re bloated and crampy, and all you’re craving is some comfort food and a nap. This is when estrogen is the lowest. Here’s what to eat.

Iron

When you lose blood, you lose iron. Eat iron-rich foods like lean meat, beans, leafy green vegetables, and lentils, PLUS Vitamin C-rich foods like citrus, strawberries, tomatoes, bell peppers, and broccoli to help maximize iron absorption.

Omega-3s

Foods high in omega-3 fatty acids like salmon, flaxseeds, chia seeds, and walnuts fight inflammation and might help with cramping.

Foods to support energy levels

The best way to keep your energy levels up? Don’t skip meals! And try to include a serving of protein with each meal and snack.

Magnesium

If you suffer from menstrual migraines (same, ugh), some studies suggest that supplementing with magnesium could prevent an attack.

Follicular Phase (Days 8-13)

Your energy is back and you’re feeling great! Support your energy levels with lean protein, whole grains, legumes, starchy vegetables, and fruit.

Fermented foods

Fermented foods improve your gut microbiota, which is vital for estrogen metabolism. We’re here to support hormone balance, so we want to support that metabolism in any way we can! Plus, we love gut health.

Healthy fats

Finally, healthy fats like avocado, salmon, and olive oil, plus fat-soluble vitamin E foods like sweet potato, leafy greens, and nuts support healthy ovaries and reproductive health – especially important if you’re trying to conceive!

Ovulatory Phase (Days 14-15)

The ovulatory phase is…when you ovulate! During this short phase, keep eating a healthy, balanced diet and the foods that support estrogen balance.

Cruciferous vegetables

Think broccoli, cauliflower, and Brussels sprouts.

A chemical in cruciferous veggies called 3,3-Diindolylmethane may support the liver to help your body get rid of excess estrogen.

Zinc, folate, and antioxidants

These are especially important if you’re trying to conceive, but also play a role in reproductive health even if you aren’t!

Luteal Phase (Days 16-28)

Here we are, approaching menstruation again. A lot of us start to feel PMS symptoms like mood swings, headaches, and bloating. You might feel extra hungry too.

Drink your water!

Hydration is important in every phase, but especially when you’re headache and bloat-prone.

Starchy vegetables

Carbs will help with the hunger part, especially if you’re incorporating the right ones. Starchy veggies like sweet potatoes will fuel your body with carbs, but also pack in some nutrients, like our bestie fiber!

Magnesium

Magnesium can help with anxiety, headaches, and even water retention. Oh, and research shows that many Americans aren’t getting enough! One study actually states that around 48% aren’t meeting the recommended intake. A supplement may help, but you can also include magnesium-rich foods like dark chocolate (yes!), avocado, nuts, and legumes.

The Cons of Cycle Syncing

Cycle syncing can be great BUT (there’s always a but, right?), as with all wellness trends, there are some cons to cycle syncing. First, it’s not supported by a ton of science yet. We really just need more research to confidently say this works, who it works for, and really nail down the benefits.

Second, this may not work for people with irregular periods or people who are on birth control. If you have an irregular period, it’s going to be a lot harder to track which phase you’re in. Birth control uses synthetic hormones to prevent ovulation, which means cycle syncing likely will not be as effective.

Don’t overthink it

If planning your diet around your cycle feels like too much, that’s FINE! The best thing is to eat a balanced, varied diet made up of foods that make YOU feel good.

Adding in some of these nutrients may help, but there’s no way to say one thing will work for everyone. Our bodies, lifestyles, menstrual cycles, and hormone levels are all different. If you feel like your symptoms are impacting your life or require special attention, definitely chat with your healthcare provider to construct the best plan for you.

Have you tried cycle syncing food? Did you notice a difference? Tell us in the comments!

Somehow fit in a Switzerland trip between a crazy photoshoot, a few product launches, moving out of our old office, and prepping for our annual company retreat this coming Monday…am I tired? Yes. But we made the choice to live this life and I’m grateful for it every day.

Youtube invited Sam and I to their Zurich HQ to consult the engineers and designers on how to make a better product for creators, so it was firstly a work trip but we managed to squeeze in a little extra time to explore this charming country! We even got in a little fight about HOW MUCH exploration we could do in one day. But don’t worry, all is resolved…because we ended up doing what I wanted .

I always feel so lucky that we get to travel together for work and experience new places as a couple! But also, if I didn’t have Sam I’d be showing up at airports on the wrong days (yes it’s happened), missing flights while literally sitting at the gate (yeah that’s happened too), and getting caught by the authorities (soooo on this trip I jumped on a train thinking I had paid the fare and Sam wanted to check my ticket to make sure I did but I didn’t let him bc INDEPENDENT WOMAN and then when the ticket checkers went around I got in trouble…SO YAH I WAS WARNED AND IT STILL HAPPENED.)

Switzerland exploration recap!

Okay here are the highlights!

The power of the Rhine Falls

I saw a video of this platform next to Rhine Falls and knew we HAD to find it. I needed to feel the power!

Riding the gondola to toboggan at Mt. Pilatus and seeing the Lucerne cows

A lil scary going up but totally worth it!

Visiting Lauterbrunnen to see a town in the Swiss Alps with a dramatic waterfall backdrop

Literally a fairytale town.

Old Town Zurich

I cannot get over these natural water colors omg!

Alright now time to head back bc it’s about to be retreat time!

How fast can I get ready?! Take your guesses now.

17. SECONDS.

I seriously love rompers and jumpsuits SO MUCH bc they save me SO MUCH TIME getting ready. I take FOREVER trying to find the perfect top to match to the perfect bottom, so dresses are great…except I don’t like how I can’t be as free as when I’m in shorts/pants.

The POPFLEX Go with the Flow Jumpsuit can be dressed up or down or even just worn inside the house to lounge. It is SO COMFY. I’m wearing XS (recommend to size down) and the regular length. I’m 5’5”.

And if you have concerns with the bathroom, all you do is slip the shoulders off, pull down, pee, wipe, and pull up. Please don’t ask me for a demo

SHOP JUMPSUITS

Hey guys!

Today, you are witnessing the beginning of something new.

In 2016, I started POPFLEX to make cute workout clothes. Then as the brand evolved, and I evolved, the mission became so much more. It became about solving problems. It became about innovation. It became about making the best fitting clothes in the world for women.

8 years I’ve practiced making activewear. And today, I challenge myself to expand into a new space.

Today I introduce you to Popflex Active Casual.

SHOP JUMPSUITS

I’m taking all the comfort and performance features from my workout wear and integrating it into casual wear, because WHY NOT? You guys have lives outside of the gym and I wanna be there with you too.

I’m starting with my favorite closet staple: a jumpsuit!

The Go With The Flow Jumpsuit

YOU GUYS.

The Go with the Flow Jumpsuit is literally the most flattering and most comfortable thing I’ve EVER put on my body.

The cut

This is a wide-leg jumpsuit which means the lower half is super flowy and the top is more snatched. It has a wide, square-cut neckline and a racerback. You can dress it up or down and wear it literally anywhere.

You have OPTIONS

I love it so much that I had to make it in multiple inseams (petite, regular, tall) AND in a sleeveless and long sleeve version…WITH THUMBHOLES.

This comes in XXS to 3X and is extremely stretchyyy! You can get your normal size if you like things loose or you can size down one if you want a little more waist snatch. I also made the inseams extra long so that you can wear it with heels, which is how I like to wear my jumpsuits! I’m wearing the XS in the regular inseam with heels. I’m 5’5”.

Pockets!

Duhh.

What do you think?!

Are you making the Go With The Flow Jumpsuit your fall staple outfit?!

This is the beginning of Active Casual but it doesn’t mean it’s the end of Activewear. I’ll still be designing your leggings, sports bras, and hoodies, but I hope from here on out I can make clothes for you in more parts of your life.

SHOP JUMPSUITS

Hey guys!

You asked for no mesh so here you go!

The Cleo Crop Bralette

SHOP CLEO CROP BRALETTE

She turned out super cute with her corset seams. I’m obsessed! But you know what makes her even more special?

When I released my first design with a nip smoothing layer and no removable pads, y’all ate it up! The Celeste Mesh Bralette sold out so fast! But I noticed a range of reviews on the nip smoothing layer – some saying it was enough and others saying that their were still showing through! I getchu. We’ve all got diff headlight intensities.

So with the launch of my new no mesh design the Cleo Crop Bralette, I wanted to test out a new feature:

Optional pad pockets.

Use it or don’t, but up to you. Some girlies love the rounded shape and extra coverage the pads give them so I’m putting pockets there in case you need them! If you don’t, don’t worry. But everyone gets that cushy nip smoothing layer regardless!

This style comes in XXS to 3X, is meant to be a lower impact sports bralette, and I’m wearing size small! If you’re looking for higher impact, check out my Superbra!

K hope you love! Any q’s leave em below!

SHOP BRAS

It’s time to shop fall items at Trader Joe’s!

This was literally me as I prepared to go into the store, on a Sunday (scary), searching for seasonal items. I had my list, plus my 5-year-old with a mini cart by my side for extra space and support.

Indy is often behind when it comes to receiving new items so I was pleasantly surprised to find almost everything I was looking for. Go Indy!

Shopping the big seasonal drops at TJ’s is an experience, and often an overwhelming one. If you’re wondering what to look for without looking totally lost in the store, here’s what was in my Trader Joe’s Fall Haul. We’ll start with seasonal items that I look forward to all year, new items that I’m trying, and some honorable mentions.

The items I wait for all year

Here are the items that were at the top of my list, added to cart without hesitation, sometimes in multiples.

Butternut Squash Mac n’ Cheese

Hands down the best frozen macaroni and cheese ever created. It’s creamy, the pasta is perfectly cooked, and the flavor isn’t overpowering. If you see this in stock, grab it.

Pumpkin Pancake Mix

I always grab two or three boxes of this. I’m not gluten-free, but there’s something about the texture of these that I love. They get a little crispy, kind of like a mochi pancake! And pumpkin?! Obsessed.

Fall Leaf Tortilla Chips

I know, they’re just tortilla chips in different shapes. It’s FUN, okay?! Imagine serving these at a fall party or Sunday Night Football group hang. It’s little details like leaf-shaped chips that set the vibe.

Actually, these chips are an unintentional tradition for my husband and I. Every year, we have these with TJ’s buffalo chicken dip while we watch one of the first games of the NFL regular season.

Autumnal Harvest Soup

I can eat soup all year, no matter the temp outside. But fall is officially soup season and this is a good one.

Mashed Sweet Potatoes

Either these weren’t at my store yet or I missed them because the freezer aisle was unhinged. These mashed potatoes are frozen into cubes, and the only ingredient is sweet potatoes. You can heat up as much as you need, add whatever you like, or keep them plain. Amazing for meal prep!

Maple Oat Beverage

FYI, this is pretty sweet. My favorite way to use it is in oatmeal.

Vanilla Bean Paste

You need this for the holiday baking season. Or just always. The rich flavor makes it hard to go back to store-bought vanilla extract. Plus it just feels fancy.

Brussels Sprouts Saute Kit

This is one of my favorite meal prep hacks. I use this kit to make this sheet pan recipe all the time in the fall and winter. If you’re on the fence about Brussels sprouts or even hate them, try this kit. Trust me.

Pumpkin Gnocchi

Please PLEASE learn from my mistake and don’t forget that this gnocchi needs to be refrigerated. Mine ended up in the pantry overnight and I had to throw it out. Probably making another trip just to buy more. It’s that good.

Pumpkin Samosas

I fell in love with these last year! They’re warm (temperature warm and flavor warm) and perfectly spicy.

New Fall Items (New-new and new to me)

I love a good taste test.

Roasted Cauliflower and Orzo

This one met my expectations, meaning I’m usually disappointed when we sub cauliflower for rice…or in this case, orzo. It wasn’t bad, but the cauliflower texture was a little mushy.

Murasaki Sweet Potatoes

I know these aren’t exclusive to fall or even Trader Joe’s but they are exotic enough that they’re not a common grocery store find here in Indiana. I cut these into wedges and roasted them with salt, pepper, and paprika and they were *chef’s kiss*.

Pumpkin Sticky Toffee Cakes

Kelsey from Trader Joe’s Food Reviews gave these a 9.5/10, so I had to get some. I haven’t tried them yet but I’m pretty confident they’re going to be delicious.

Honeycrisp Apple Granola

I got this for my kids but when I tried it myself I realized the right thing to do is make apple crisp with it. Yum.

Butternut Squash Lasagna

This had me at béchamel sauce.

Spatchcocked Sweet & Savory Chicken

Don’t be weirded out by the name, which just means it’s butterflied so it can cook more quickly (win #1). It’s also pre-marinated in a blend of maple syrup and Dijon mustard (win #2).

Pumpkin Brioche Twist

Buy this and make French toast with it! Tip: You can freeze the entire loaf or individual slices for fall French toast whenever the craving strikes.

Honorable Mentions

The fall items at Trader Joe’s other people love and I feel more so-so about. I might buy them if I see them, but I might not. Depends on my mood while I shop!

Pumpkin Bagels

Don’t come for me! These are good, but I bought two bags last year and burnt myself out pretty quickly. I’d rather have a plain bagel, with the pumpkin cream cheese (wait, this should be on the must-buy list).

Pumpkin Cream Cheese Croissants

These ARE good and worth a buy at least once. But the box only contains two and that just moves them down my priority list.

Frozen Pumpkin Waffles

These are fine, but nothing compared to the GF Pumpkin Pancake and Waffle Mix.

Caramel Apple Mochi

Funny story. I bought a box of these, completely forgetting that I didn’t love them last year. Someone will eat them and life will go on, but I wish I had grabbed the Salted Maple or Pumpkin Ice Cream instead.

Pumpkin Spiced Teeny Tiny Pretzels

They were sampling these in my store during my visit and they were good, but not mindblowing. I skipped them this time!

Spooky Bats & Cats

I can appreciate how fun these are, but they’re not as good as the Super Sour Scandinavian Swimmers. I’ll die on this hill.

What did I miss?

What do I need to grab on my next trip?! Tell me in the comments and I’ll add it to my list.

If you’re shopping for non-fall items, check out our list of Trader Joe’s All-Time Faves and my favorite High Protein TJ’s Picks.

Hey guys!

Back in my tennis days, we did NOT have cute uniforms. Like…we wore men’s shorts that we would roll down 3 times in an attempt to make them somewhat cute.

The Ace ‘Em Pleated Skort would have been the tennis skort of my DREAMS back then. It was so fun to pull inspiration from young Cassey to design! And now, I get to style it for more than just tennis. This skort is just as adorable off the court.

But what do YOU think?

My love for a new design is one thing, but seeing it on you is everything.

Shop Ace 'Em Pleated Skort

The reviews are in!

I can’t really explain it, but reviews make me nervous and excited at the same time!

Seeing how this skort fits so many different bodies made the entire process worth it, and reading your reviews fuels my motivation for future designs!

Nahoko, Try-On Crew

Measurements:

Size: XXS
Heigh: 5′ 0″

Nahoko says, “I am IN LOVE with this skort!! I like that it is longer in the back for extra coverage and security. This skort has built-in shorts with deep pockets. The green color is flattering and the pleats make these skorts like no other.”

Umm I am IN LOVE with this skort on YOU!

Alora, Try-On Crew

Measurements: 

Size: M
Height: 6′ 2″

From Anna! “I love the diversity of this skort. Not only is it perfect for playing any type of sport, but u could easily wear this to the gym for a quick workout, I could also wear it to a concert or to a show and feel dressed up. It’s a very day-to-night type of piece.”

Omg yesss I can totally see you rocking this with a cute crop or jacket for a night out!

Allie, Try-On Crew

Measurements: 

Size: 1x
Height: 5′ 7″

Allie’s review! “The skort is so cute and sporty. The shorts are comfortable and breathable too.” 

Okay but can we talk about how important breathability is for the shorts! Especially if you’re actually playing tennis in this. Ahhh this looks stunning on you!

Shop Ace 'Em Pleated Skort

Do you have the Ace ‘Em Skort?

Your feedback means so much to me! Do these try-ons help with figuring out which size to get?!

Hey guys!

Back in 2021, I asked you to fill out a survery to help me design “The Ultimate Sports Bra.” I had never designed a high-impact sports bra before, and well…I’m personally only working with A cups . So I needed you to tell me your sports bra woes and must-haves!

Over 22,000 responses later (What?!), I had a vision to meet your needs. The challenge was to give you support and comfort, but make it cute! High-impact sports bras are always so BLEH, and you deserve better than that.

The Superbra was born

After lots of brainstorming, testing, and rethinking, we landed on the design that felt right. And the Superbra was born!

Let’s put the Superbra to the test

Now for the fun part. Let’s put the Superbra on several women with different body types and bust sizes to test for comfort, adjustability, and just overall look!

And then…let’s BOUNCE. Gotta test that support, right?!

Shop Superbra

The reviews are in

The design process never ends! Your feedback determines any changes we make before restocking a product, and how we work on future designs.

Here are a few reviews for the Superbra.

Ariel, Try-On Crew

Measurements:

Size: L
Bra Size: 36DD
Bust: 40.75″
Waist: 34″

Ariel says, “This bra is EVERYTHING! I do a lot of high-impact exercises and this bra is PERFECT for them! The girls are good and not going anywhere.” 

YESSSS I’m so glad this is helping you feel secure! This is everything!

Anna, Try-On Crew

Measurements: 

Size: XS
Bra Size: 32B
Bust: 30.75″
Waist: 26.5″

From Anna! “This bra is great! I feel very secure and supported. I love how there are a lot of rows of hooks and eyes so you can really adjust for your comfort. Ready to go for a run in this one!”

The adjustability was soooo important! Report back after your run!!

Evelyn, Try-On Crew

Measurements: 

Size: 2x
Bra Size: 42D
Bust: 47″
Waist: 43″

Evelyn says, “New favorite bra!!! I usually struggle finding supportive sport bras in my size that aren’t just black or grey. I’m soooooo happy to finally have one in this gorgeous color! The fabric is soft and the mesh isn’t irritating at all! The band has 4 rows of clasps and adjustable straps which helps to get the perfect fit and security!” 

YOU LOOK AMAZING! And yes omg no more ugly sports bras!

Hopefully this helps!

Your feedback means so much to me! Do these try-ons help with figuring out which size to get?!

The “girl dinner” song has been stuck in my head for weeks now. Every time I find myself eating something that could fit the criteria, the song plays in my mind.

Is it the catchy tune or do I just feel a connection with this trend?

Wait. Dietitians eat girl dinner?

My opinion after a summer of deep, scientific girl dinner research is that everyone has their own version of girl dinner. I’ve always referred to it as scavenging or, now that I’m a mom, “survival mode” meal. I think the TikTok-given name bothers some people, but we can all relate to scavenging, right?

If you cringe at the small portion sizes shown on TikTok, think about it this way: One beauty of girl dinner is that it does the job whether your appetite is big or small. You can graze if that’s what you’re feeling, or really pile together a hefty plate of anything that sounds good. I don’t think this trend ever meant to imply that girls eat small, dainty portions.

From where I stand, girl dinner/scavenging is a tool. I’m a fan.

A dietitian’s girl dinner

When I was in college, almost every dinner was girl dinner. I didn’t have to cook for anyone but me and the structure didn’t matter. I could eat almonds straight from the bag with avocado toast for dinner and not worry about anyone else’s opinion.

Now that I have a family, scavenger meal is more unhinged than it is fun. But we still love it.

What level of effort do I have to work with?

This is important. If the day is going well, there’s a good chance that I will put some effort into my meal.

If I’m scavenging a meal for my entire family because I procrastinated grocery shopping or we have a busy evening with no time to cook, we’re going to dock some effort.

And finally, if the day is pure chaos – some or all of my family has come down with some kind of germ, we had a day of birthday parties and we’re doing whatever it takes to just get everyone in bed ASAP, or I’m just DONE (moms, you know what I mean) – effort will be minimal.

My go-tos

Now that we’ve established my levels of effort, here are some of my go-to girl dinners.

Loaded Microwave-Baked Potato – (Effort: 5/10)

My favorite, but the most time-consuming. I just heat up a potato and fill it with anything I can find. Butter + garlic salt always.

Nachos – (Effort: 2 – 5/10)

Chips + guacamole cup + chicken. The chicken may be leftover from another day, shredded rotisserie chicken, or frozen grilled chicken. Maybe another protein entirely (beans or ground beef). Whatever’s available.

Mini Pizza (Effort: 3/10)

Resorting to a DIY Lunchable isn’t only about convenience. There’s just something comforting about tiny, sometimes cold pizzas. Sometimes I make these with English muffins, mini bagels, or tortillas. It really just depends on what I have.

Pantry Charcuterie (Effort: 2/10)

A beautiful assortment of whatever we have in our pantry. This could include any arrangement of PB+J, chips and salsa, cereal, nuts, or crackers. Next, we move to the fridge to find cheese, turkey slices, or leftovers. We’re doing our best for protein. Nothing is off-limits. We complete the plate with at least one fruit or veggie.

A sweet treat

One thing about me is I almost always need a little sweet treat after a meal. Some girl dinner-themed faves include a mug cake, microwave s’mores, and raspberries with chocolate chips.

A few tips!

Confession: My girl dinners aren’t always 100% random. Healthy eating and balance are always on my mind, even when I’m fried or super busy (I mean, it’s my job). Here are a few things I try (TRY) to keep in mind, even when I’m making survival mode scavenger meals.

Pillars

I try to have a protein and a fruit or veggie. Once I have those elements secured, I don’t overthink the rest.

Can I add anything?

I’d rather spend my energy adding nutrition than trying to avoid something. Cheese crackers are far from the gold standard of nutrition, but I can ADD a side of veggies (fresh or frozen) and some berries. There’s almost always an opportunity to add something.

The big picture 

This is one meal out of one day. No matter how unbalanced, “unhealthy,” or just plain weird it is, I don’t feel guilty about it. Even if I don’t get one of the pillars I mentioned. It will be okay.

What’s your go-to girl dinner?!

Keep some of these in your back pocket! We all lean on these meals sometimes.

GUSSET WIDTH MATTERS.

Umm, can avoiding lip city be baseline for bikini bottoms? No but for real. Sometimes I can’t tell the difference between the front and the back of a bikini and that’s problematic.

I know it’s September but I finally restocked all the swim styles that sold out so quickly at the start of summer. I never had a chance to show you my video for the Crisscross Hourglass Bikini Bottomsbut here it is!

Crisscross Hourglass® Cheeky Bikini Bottoms

As someone with a flatter booty, I’ve spent my life trying to search for bottoms that give me shape and lift. The thoughtfully placed seams, the high cut leg, the crisscross waist – all of it works together so harmoniously to snatch me in while also making me feel cute, confident, and most importantly SAFE. I’m wearing size small and this comes in XXS-3X.

Here’s this bottom on different-sized women!!

Crisscross Hourglass® Cheeky Bikini Bottoms

It’s honestly the most flattering bikini bottom I’ve ever put on my body

If you have any q’s feel free to ask me!

Wanna see the evolution of the hoodie dress I almost gave up on?

1 year and 3 months. Who woulda thunk it!? I was really thinking “oh just add a waistband.” Nope. It was all about making one small adjustment and changing the proportions slowly, over and over and over again, until it felt right.

The Game Day Dress

She almost died, but she pulled through.

GAME DAY DRESS

I wanted to create a cute hoodie dress for the fall – something easy to throw over for post-workout errands, something you could dress up or down, something to take the Ariana big baggy hoodie to the next level. (But if you like Ari vibes we’ve got that too – just look for “long cloud hoodie.”)

I’m 5’5” wearing the S/M in the Game Day Dress! The fit is baggy on top with a slightly fitted mini skirt. It’s giving cozy but put together. If you’re looking for a more modest look, just wear this over your favorite leggings!

Here’s how this hoodie dress fits a variety of heights!

Comes in sizes XXS to 3X!

Last thing – The Game Day Dress comes in 7 colors! (Yup, I really was obsessed with this silhouette so I went hard!).

GAME DAY DRESS

Hey guys!

You can count on me to add pockets…TO EVERYTHING

I’ve never designed a beach towel before but I figured I could update a few things to the traditional towel:

The Beach Bed Towel

4 secret pockets to hide your valuables (plus it acts as a weight when stuff is inside so your towel won’t blow away!)
The fabric is made of recycled plastic bottles (about 40 bottles per towel)
Double-sided + reversible
Boho tassels
AS BIG AS A TWIN SIZED MATTRESS

SHOP BEACH BED TOWEL

SHOP BEACH BED TOWEL

Sorry should have told you about the Beach Bed Towel at the start at summer but better late than never! Annnnd Swim just restocked – did you see?! Now’s the time to grab anything you missed the first time around!

Did you guys go anywhere fun this summer?

Hey guys!

Remember when I said I’d vow to myself to dress up to my heart’s content at every event going forward? Okay well for this year’s Streamys my heart said BANGS so a few hours before the red carpet I decided to get my bangs cut and honestly – HONESTLY I don’t need to jump out of airplanes bc this is the type of risk that gets my adrenaline pumping .

I remember attending my first Streamys 10 years ago…can’t believe how much the online world has changed since then…and how much I’ve changed since then! Back in 2013 I was in the thick of Blogilates song challenges wearing “train insane or remain the same” neon-colored motivational shirts and my hair was nearly blonde! These days, I get to design cool products with you, girls now work out in skorts and skleggings, and my hair is black. What a time to be alive!

At this year’s show, I had the honor of presenting a Streamy Award to someone I admire in the creator space. I was so happy to choose my friend Joanne (The Korean Vegan), whose voice soothed me throughout the pandemic with her soulful stories and beautiful cooking videos. But the best part is, over the past year we’ve become actual, real friends. It’s hard to make friends as adults because as you go through life, trusting the wrong people turns into getting burned, so you get cautious, you begin to lose trust in all people, and then you build up a wall to protect yourself from the bad ones only to keep the good ones out too. I’m so grateful for you Joanne! And so happy that we got to celebrate you and your amazingness last night with the entire internet community!

Thank you Sam for being the best date! Thank you Jennifer and Jen-Ai for flying out to celebrate our POPFLEX nomination! Thank you Streamy Awards for a glamorous evening. Btw my dress is Milla, my shoes are BCBG, my nails are Glamnetic, my earrings are Amazon and my hair and makeup are by Soreya Yann.

K love you byeeeee!

All you need to make ice cream bread is ice cream and self-rising flour! Let’s make it with vegan ice cream and see if this trend is worth the hype.

Have you seen the viral ice cream bread on TikTok?! Yep, we’ve moved on from our Creami obsession (for now). Instead, we’re baking with ice cream.

I had to try it.

Ice cream + flour = bread?

To make ice cream bread, you just add self-rising flour to melted ice cream and bake it in a loaf pan. It’s like magic! But here’s why it works. If you’ve ever made quick bread, you know the main components are:

• Flour
• Eggs
• Sugar
• Fat
• Liquid

In this case, the ice cream works as the eggs, sugar, fat, and liquid. It’s not magic…just food science!

Can you make vegan ice cream bread?

I could have tested the same recipe that’s all over my fyp, but what’s the fun in that? We know that recipe works. Instead, I wanted to see if this trend works for our dairy-free and/or vegan friends.

I used dairy-free ice cream made with coconut milk for this little test, because it has the highest fat content compared to other dairy alternatives. We need fat to get the texture right.

Sciency stuff aside, I chose SO Delicious Dairy-Free Vanilla Bean Coconut Milk Ice Cream because it’s one of my favorite ice creams. I’m not even dairy-free. I just love it.

But…does it work for this recipe?

The final product was dense, slightly sweet, and undeniably fun.

Print

Vegan Ice Cream Bread

A vegan alternative to the viral ice cream bread.

Course Dessert, Snack

Cuisine American

Keyword vegan, dessert, snacks, dairy-free, 2 ingredient, quick bread

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

Servings 8

Calories 166kcal

Equipment

• 1 loaf pan

Ingredients

• 2 cups SO Delicious Coconut Milk Ice Cream or dairy-free ice cream of choice, melted
• 1½ cups Self-rising flour
• Mix-ins (sprinkles, candy, nuts, graham crackers, etc.) Optional

Instructions

• Grease a loaf pan and line with parchment paper. Set aside.
• In a bowl, stir together melted ice cream, flour, and baking powder until well combined. The batter will be thick. Add mix-ins, if desired.
• Pour batter into prepared loaf pan. Top with sprinkles (if using). Bake at 350℉ for 30-35 minutes, or until a toothpick inserted into the middle of the loaf comes out clean.
• Allow the ice cream bread to cool for 10-15 minutes before slicing.

Notes

*Nutrition information is approximate and may vary according to the ingredients you use.

** 1 pint of ice cream is usually equal to 2 cups! 

*** If you don't have self-rising flour, just use 1½ cups flour + 1½ tsp baking powder.

**** If you want to make a non-vegan loaf, just use your favorite ice cream! Just make sure it's nice and melty before you mix up your batter.

 

Nutrition

Serving: 1slice | Calories: 166kcal | Carbohydrates: 27g | Protein: 3g | Fat: 5g | Fiber: 1g

Should you make it?

This is a really fun recipe to try! I also tried it with “real” ice cream (I used Hagen Daaz matcha flavor!) and got cute little loaves both times.

It’s not as sweet as you’d think

You might assume that ice cream bread is super sweet, but it’s not! In fact, some people are saying it’s straight up bland. I wouldn’t go that far, but adding the flour does absorb a lot of the flavor. When I experimented with matcha ice cream, the matcha flavor was almost undetectable.

I didn’t mind the lighter flavor in this vegan loaf, but it’s definitely something to keep in mind. This isn’t going to taste like cake.

Would I make it again?

Honestly, probably not. MAYBE with my kids because it’s a fun, easy recipe for them to practice basic baking skills, and it blows their minds to bake with ice cream.

Personally, I’d rather just eat the ice cream. But this little experiment was still worth it!

Have you tried ice cream bread yet? What do you think?

Hey guys!

The high-impact bra of your dreams: SUPERBRA 

SHOP SUPERBRA

The best high-impact sports bra

Thank you to everyone who gave feedback and made this possible! The goal was to design the best high-impact sports bra. After thousands of surveys, 2.5 years of development, and testing on over 100 boobs, we did it! The Superbra has:

Convertible, adjustable straps
4-hook-and-eye adjustable band
Molded cups
Non-removable padding
A mesh, sweetheart neckline

One of the biggest challenges was achieving high-impact, adjustable functionality without looking totally BORING. Finally, it was the mesh neckline that gave this bra the lil’ somethin’ it was missing.

Find your size

If you’re not sure on sizing, use the POPFLEX size chart and get your normal top size using the bust and waist measurement. The underband has 4 levels of customization so ladies with the big cup small band issue, I think I’ve gotchu .

If you’re DDD+ you can unofficially size up one.

We tested a size small woman with G cups and she fit well into the medium. However please note that our official larger cup high-impact sports bra is in development. I just need more time to study the E, F, G, H, I, J’s etc. I didn’t want to rush into larger cups, so please know that this is where we’re starting and I will accommodate a larger range once I feel like we’ve perfected the fit. As you know, it takes time and I am grateful for your patience as we traverse this sports bra journey together!

SHOP SUPERBRA

The Superbra is avail now in XXS-3X in 5 colors! If you have any fit questions ask me below!

PS: For those of you who didn’t see my original Ambition Bra vid featuring my water balloon boobs, the H cup weight and measurement is explained in that video! However, this bra was tested on hundreds of REAL and different sized boobs so rest assured that the support of this high-impact sports bra is real boob approved.

Hey guys!

If you think a workout dress isn’t for you or “wouldn’t work” for your body type, this post is for you.

First of all, I get it! If I can’t envision something on my body, I’m not buying it.  That’s one reason why I try to show you a product on as many different bodies as possible! But that’s not all – I test every new design on lots of bodies so when you DO buy it, the fit is perfect.

From start to finish in the design process, we’re checking fit across all sizes, taking notes, making improvements, and repeat. Once the design is complete, we have one more try-on sesh with our Try On Crew to help you envision the product on your body.

Let’s try on the Matchpoint Zipper Dress

This is the third active dress to join the POPFLEX fam. Every new dress design has its own unique flair, but also improvements in fit!

How “twirlable” is the skirt on different body types?
Is there enough boob coverage across sizes?
Is there any weird bunching? Is it comfy to wear?

Those are just a few examples of what we’re looking for, to ensure perfect fit for sizes XXS-3X.

Anyway, here’s a little try-on vid so you can see the Zipper Dress on different bodies.

SHOP MATCHPOINT ZIPPER DRESS

The reviews are in

Your feedback is so important for future designs! Plus I know reviews are a major part of the research process when I have my eye on something!

Here are a few reviews for the Matchpoint Zipper Dress.

Sharon, Try-On Crew

Measurements:

Height: 4′ 9″
Bust: 31.5″
Waist: 25.4″
Hips: 32.25″
Size: XS

Sharon says, “Love the fit of this dress! The length is just right even for someone like me who has a short stature.

I definitely feel like I can move more freely and fluidly in this dress without worrying that the straps might fall. The zipper is super smooth and easy to use and I like that it doesn’t get caught on anything on the way up.

The shorts underneath feel a little more structured than previous inner shorts, so it does feel like they stay in place a little better without moving around too much.” 

This is so stunning on you! And I AGREE it’s the worst when you’re trying to workout but falling straps or flimsy shorts constantly need adjusting. So happy this works for you!

Allison, Try-On Crew

Measurements: 

Height: 5′ 10″
Bust: 37″
Waist: 31″
Hips: 41″
Size: M

From Allison! “A sexy little black workout dress!! I was wary of having a zipper on a workout dress but felt very secure! The latch in the inside makes sure the gals stay in! The skirt is incredibly twirl-able and the built-in shorts are perfect! They have two pockets! It’s great for on-the-go or medium-intensity workouts (Pilates approved!).”

Omg YES feeling secure is a must! Happy twirling!

Brandy, Try-On Crew

Measurements: 

Height: 5′ 4″
Bust: 37″
Waist: 33″
Hips: 41.5″
Size: L

Brandy says, “Love the color and softness of the fabric, the dress is very comfy and stylish!”

I can literally feel the confidence through this pic! Love that color on you!

Hopefully this helps!

Now do you feel confident that you could totally rock a workout dress? Do these try-ons help with figuring out which size to get?!

A few weeks ago, I attended my usual yoga class (after a brief hiatus) and had the weirdest feeling. When I moved into downward dog, my back was extremely tight. Something that had been so easy in the past was suddenly a huge challenge. I realized that when focusing on strength training, I had completely and totally neglected stretching… and now my body was feeling it. 

Inspired by Cassey’s decision to enter her slow fitness era, I switched up my workout routine too.

I stretched every single day for a month.

My goal was to find relief from stiffness and pain, but became so much more than that. Committing to gentle movements and stretches seriously changed my body and my relationship with fitness. 

Stretching has so many benefits

Most people stretch to become more flexible. As an ex-dancer, I already have some flexibility so that wasn’t necessarily my goal. Stretching also provides benefits like:

• Improving performance
• Decreasing risk of injury
• Improving your ability to do daily activities

I started my 30-day journey with the intention of adding small moments of movement into my life. During times when I’d find myself stationary for long periods of time, I stopped and gave my body relief through stretching. 

Over the course of the month, I started to see stretching not as a part of my workout, but as its own separate form of movement. I tried all sorts of new moves that I hadn’t done before and became more in tune with what type of movement my body needed on a particular day. 

No two days were the same

Some days, my stretching took the form of a 60-minute yoga session. On other days, it was a quick three-minute forward fold before bed. I listened to what my body needed (and what I had time for) and tried to tailor my movement to find balance between these two factors. 

Time can be a huge barrier to working out. However, it’s pretty easy to incorporate daily stretches into your routine. I found myself doing standing quad stretches while waiting for my morning coffee to brew. Family movie night? I did some arm stretches while watching the show! I even sat in a straddle stretch while doing my nightly social media scroll. (I know I’m not the only one who falls into that TikTok vortex  ). 

There are stretches for everything

Have a specific fitness goal? You can do stretches to destress after a busy work day. Or maybe you want to work towards being able to do the splits. Perhaps you were reading this article and kept thinking “I need stretches to relieve my lower back pain!” Those are easy to find too. There are so many different types of stretching, for whatever your body needs! 

Just grab a comfy mat and get started!  

I saw some serious changes

I was already pretty flexible thanks to my past as a dancer, so I didn’t have a huge transformation as far as how far I can stretch. However, I found that building a consistent stretching routine allowed me to hold slightly uncomfortable poses longer and relax into them more easily. 

I also saw a huge improvement in how my muscles felt on a daily basis. The best way I can describe it is this; after stretching every day, my muscles felt like my brain does after coffee. They were awake and ready for anything! I felt lighter, less stiff, and more energized. 

In the past month, not only did my body go through changes, but so did my mindset. I used to see fitness as “all or nothing:”

If I don’t have time to go to the gym for an hour, then it isn’t really worth it to work out at all. 

If I don’t sweat, then it isn’t really a workout. 

I have to be sore the day after a workout or I didn’t work hard enough. 

These are things I used to tell myself. Now, I see that any form of movement can have a positive effect on the body. I don’t need to push myself to the limit every single time I set out to engage in physical activity. 

Stretching is like the behind-the-scenes crew on a movie set. It doesn’t get the recognition it deserves and the show could not run without it! 

Without stretching, our bodies are getting torn down, but not built back up. Doing gentle movements helps to warm up and cool down from our busy lives and take a moment to breathe and just exist in the moment. 

Try this 30-Day Stretch Challenge!

If you need something to follow along, try the 30-day #JourneytoSplits challenge!

Get the Graphic

Live in your moment.

Feel like you can relate? How can you find balance by slowing down?