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Day 2, down 2 lbs! And a new workout from a male fan!

Day 2! Weighed in this morning and lost 2 lbs since the day before Day 1. What, what?!!

OK let’s break that statement down.

Yes, it felt awesome and I could see physical changes too, but I think 70% of that 2lb weight loss came from cleaning out my digestive system thanks to the fiber from the veggies and all of that water! I was not bloated and I felt tons lighter. Now listen up. It’s disclaimer time. I know some of you are gonna say “But losing more than 2 lbs a week is unhealthy and unsustainable!” or “Why are you weighing yourself everyday? It’s not an accurate measurement.”

1. I said I lost 2 lbs. Mostly of water and waste. It’s ok, it’s normal. It’s pretty much impossible to lose 2 lbs of fat in 2 days while on our healthy meal plan.

2. Learn to make the scale your friend. Sure it’s not a body fat % checker, but it is still a measurement of progress. You just have to know your body enough to know the difference between real weight (fat) gain and weight gain from eating and drinking a bunch. You can get 5-7 lbs heavier in one day and lose it all the next morning! Scales can be a great motivation tool. This is the one I have:

 

It’s the EatSmart “Step-On” technology scale. It’s about$29. You can get it on Amazon here.

Now, look what Jess on Facebook had to say!

4 lbs! In 2 days? What!! See how much your eating habits can change the way you look and feel? She says she’s dancing around now. Haha. Make sure you’re a Blogilates Facebook fan to see what your fellow POPsters have to rave about :)

I hope you guys are staying strong and STICKING to the meal plan. Seriously, be loyal to it and you will see the changes of eating clean. Very quickly.

I also did upper body today at the gym! Was killer. And looks like from what I hear, everyone wants a new arm video. Yea, we may be lacking. Will make more so that you can survive the next 12 weeks of Tuesdays!

Male fan!

So I wanna introduce to you someone new – today I am featuring a male fan and personal trainer from Virginia who approached me and asked to help out by providing weight training workouts for you guys. How nice! I also love that it comes from a guy, so that you can all see that women and men need not workout that differently. Gaining muscle and losing fat are essentially achieved in the same ways for both sexes.

So without further adieu, I present to you PT David from Virginia!


DAVID: Below is a sample workout that I felt would be good for the Blogilates community.  At least 1-2 times per week, I will do an HIIT workout followed by a tri-set whole body circuit.  I finish the workout with 10-15 minutes of abdominals depending on how wiped I am.  :)  Below is the workout I did last night, and it was one of my favorites.  Felt so positive and energized afterwards!

HIIT Circuit:

5 minutes of jogging immediately followed with 1 minute of star jumps (air jacks).  The key is to keep the jogging moderate and to hit the 1-minute move with everything you’ve got.  You could substitute a lot of different moves in place of the air jacks, if they are too advanced.

I repeated the cycle of 5 minutes jogging and 1 minute of star jumps for a total of 3 rounds. 

**2 minute water break.

Whole Body Tri-set Circuit:  

All three moves are performed back-to-back with no rest.  Rest for 1 minute at the end of the circuit and repeat 2 more times for a total of 3 rounds. 

  • Inverted Rows x 15 reps
  • Push-ups x 15 reps
  • Prisoner Squats x 15 reps

I wanted to make the circuit more advanced, so I did the inverted rows and push-ups with TRX.  Once again, you can pick any three moves, so long as it is total body, and you shoot for 15 reps.  Bodyweight moves are fine for beginners!

Abdominals Circuit:

I did your ‘POP Pilates Cinch That Waist’ printable for the abdominals section.  I was beat after 1 round, but I pushed through for a second one.  ;)


COOL! I love the running and star jumps thing. I think it will KILL me. But that’s how I like it! How is your body feeling so far? Do you see any changes yet? Tell me! I wanna know! I am your trainer and I am here for you.

VIEW BLOGILATES MEAL PLAN HERE.

VIEW 90 DAY WORKOUT CHALLENGE HERE.

<3 Cassey

  • wow!! this workout killed me today

    right now am sweating
    and muscle are aching a bit from day 1 workout

    BUT LOVING IT

    thank you Cassey

    much love <3

    =]

  • Kayla

    Hey Cassie :)
    im so pumped for thins challenge ! just found out about it today.
    I was wondering if there was any replacement for the cottage cheese since im allergic.
    Thanks <3

    • you’re allergic to….dairy? or what?

      • Kayla

        yep to diary

        • melinda

          I saw a recipe that substitutes for cottage cheese Im not sure where exactly You can try youtubing it maybe you can find some recipes there?

  • Karla

    I’m lacking motivation!!!!!!

  • Karla

    I’m lacking motivation!!

  • Those toes gross me out :)

  • Guest

    The worst part of my body is my legs like my butt and outter thighs because theyre so short, can I do more butt and leg workouts than just thursdays? like maybe a pop video or two of legs on tuesdays after my arms+back? or do I need more resting time than 1 day??

    • Sure you can! The workout calendar is just a guide.

  • Arielle

    Hey Cassie! I JUST found out about your 12 week meal and workout plan yesterday. I’m so psyched about it. Even though i wasn’t able to start with you on monday, i’m still going to do it. Today is day 1 for me. I’m looking forward to seeing my new physique in 90 days. Thanks Cassie!

  • I have noticed that I lost weight and I’m back at my old weight from before I started working at Chick-fil-a, and I’m not gonna lie I was totes excited!!! But now I’m waiting to see definition in my abs, cause that’s the one place that’s hardest for me to lose the fat ad gain the muscle it seriously sucks! But I’m working through it and I’m following both your meal plan and your workout plan:) And I did notice small changes so I’m hopeful that by the time those 90 days come around I will rockin a new body and ready for my birthday, since it’s a few days after the 90 days challenge is over, now I will be confident once I turn 18 and everybody will be able to notice how much happier and healthier I have become and hopefully will try and follow in my foot steps:)) Thankyou soooo much!