#NewBodyMakeover December Calendar! Sign up for newsletter to get the password!

dec 2013 calendar

click to enlarge and print

Hey POPsters!

Let the 12 Week #Newbodymakeover Challenge BEGIN!!!!



First thing…TAKE YOUR BEFORE PIC! Make sure you get a front shot, a side shot, and a back shot wearing a bikini. This is for your personal journey only and I do not have to see it. The amazingness happens when your “after pic” is revealed in 12 weeks :)

Now, here are your workouts for the first 4 1/2 weeks. There is more cardio in this one to really make sure you begin to lean out quickly as you begin your transformation. If you are not looking to burn extra fat, then you can skip the mile runs! And if you’re at home and have no access to a treadmill, I suggest you do the following Fat Melting Routine to replace the miles:

It will most likely be shorter than a mile run, so make sure you go ALL OUT!!!

Tuesdays will be hardcore Holiday HIITs that you can print out! Here is the link to the printables: click here

Because Dec 1 starts on Sunday, if you are following the 12 week #Newbodymakeover Challenge then you will want to start your week 1 with your Sunday meal! Be sure to write everything down in your Fit Journal to stay accountable! If you don’t have one, it will be helpful to get an instagram account and take pics of everything you’re eating. Be sure to use the official hashtag so you can find and cheer on other POPsters doing this with you.

For everyone asking about substitutions, you can check the nutritionals and replace with whatever fits the overall profile and does not change the carbs: fat:protein daily ratios too much. Or you can also tweet @WeightTraining!

You will also see that the weekly passwords for the #Newbodymakeover meal plan with be released every Tuesday in a different place, so make sure you print this calendar to stay on track and not miss anything.

Also, as you can see there are little red present boxes on all of the Mondays before Christmas because…I’ll be doing some fun “Cassey’s Favorite Things” giveaways! All of the details on how to enter will be explained in the Monday workout videos so be sure to watch them to win some awesome gifts for the holidays! I’m going all out…and we’re starting off with some pretty cool electronics!

Okay I hope you had an amazing Black Friday! What deals did you score?

GOOD LUCK EVERYONE!!! The next 12 weeks are going to be AMAZING!!!! We can do this! Remember…take a “before pic”! I want you to be my next Transformation Tuesday story.

Below are your daily workout playlists!

<3 Cassey


December 1

December 2

December 3

December 4

December 5

December 6

December 7

December 8

December 9

December 10

December 11

December 12

December 13

December 14

December 15

December 16

December 17

December 18

December 19

December 20

December 21

December 22

December 23

December 24

December 25

December 26

December 27

December 28

December 29

December 30

December 31

  • adubs

    I’m starting late, but I’m still excited! I’m going to start at the beginning. :)

  • Sharifa

    Hi! I have a question that needs to be answered asap! :) Are we supposed to do the Fat Melting routine 4 times if we don’t have a treadmill or?? Please answer :) thanks!

    • Roxanne

      It’s mostly up to you. But usuallt, I go through it once a day and along with the other vid. I only do the Fat Melting Routine for 4 times when I tat’s the only video I’ll be doing on that day.

  • Lena

    Hey guys please check out my new blog inspired by Cassey;s 12-week makeover!

  • Karoline

    From the beginning of #newbodymakeover till now I have lost 7 pounds (147->140), 3,4 % fat (25,4%->22%), 1,5 units BMI (26,4 -> 24,9 NOT OVERWEIGHT!) and 9,5 inches overall (1,5 of these from the waist and 1 from each thigh) SO pround and SOOO grateful! Thanks Cassey!

    • adubs

      Great job hun!

    • Kylie

      That is amazing! Keep up the good work!

    • Rebecka

      That’s amazing! Great job!

  • Maja

    Im really pissed that today is the day I start the December calendar, since I caught a bug that was going around after completing November :( Half my town had it, its so depressing

    • Pauline

      you are not alone. same here, so bad. :( But now i`m going to kill it! :)

  • Magda

    Cassey THANK YOU ! <3
    I just found out that I can touch my toes without bending my knees! It is HUGE for me, because I couldn't have done it in years! And I just had to share it with you :)

    I started in half November with beginners calendar, but I must admit that I finished 10 days in a little bit more than 2 weeks….
    When December started I decided to get it on with December calendar, not to continue beginners cal. And it is great :) I have more energy, I smile more, just pure awesomeness !!! :) Although I skipped 3 days because I was ill and staying in bed… I still find this great deal for me and my body of course :)
    I hope other POPsters feel the difference too ! Stay motivated !

    Love from Poland ! :)

  • Marija Lukšić

    how many times do we need to do the fat melting routine to replace the 1 mile?

    • arlen

      just one

  • Liki

    just wondering… how long this videos are avaible after the challenge is over?
    thank you, liki.. i just find this website… and i am behind…

    sory if the question is repeating..

    thank you

    • Paige

      They stay on Cassey’s YouTube channel! Dont worry :)

  • Vanessa

    Just wondering, we have to do the Fat Melting routine 4 times and that is like 1 mile run, right? Or we just do the FMR once?

    • lotta

      just once

  • Kaitlyn

    Hey just wondering why everytime I click on the link for today’s excercise the page loads but the videos only work for some of the links, so I’m not able to see the videos for the day.. Please help? :)

    • Nina

      Try to search them on youtube itself!

  • pip

    if i don’t want to do the meal plan will i still lose weight.
    im 62.8kg and 12 years old

    • Vanessa

      I’m not doing it, but I’m eating healthy and controlling portions. That’s all it matters. (:

    • Katie

      Hi Pip! You should go and talk to your GP about healthy lifestyle choices if you are trying to lose weight at a young age as your bones are still growing and you can damage them if you exercise or diet too much! :) The main thing for weight loss is to eat better foods not less food, exercise only counts for 20% of weight loss.

      • Judith

        Exactly! those exercises are more for toning your body. But a little exercise never killed anyone.
        I’m a kid myself. Only 13. But that doesn’t stop from being healthy and eating healthy food and inspiring my family and classmates to be healthy. :)

  • pip

    i love you cassey

  • Marina

    Hey Cassey, I ordered my journal two weeks ago and it still hasn’t arrived. I know that you sent us some printouts and stuff but I find that it would be much easier to track my journey with the journal. I am sorry but I am a bit disappointed.

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  • Meghan

    I was just wondering… is it ok to workout after eating?

    • Tia

      No, wait 2-3 hours. I always eat before exercising (its a curse) and so I wait at least an hour or two before exercising but its really not good to eat before u exercise. Don’t worry though if u do, you should be okay unless its abs day. If its abs day then you might have to worry about accidently throwing up. Gross. Good luck!

  • lola

    hey guys & cassey… sooo i did like a 9 hour hike with like 15 kg on my back and everything which practiacally killed me!!!….and im like super sore and cant move…well i can but i walk like a duck with no legs so do you think first of all the hike replaced the work out for saturday or should i do these additionally and secondly do i have to do another hike like in the sunday plan?! :p thankss…:)

  • YSG

    Hi Cassie,
    I am now in week #2 of the challenge, but I am confused . Breakfast on Monday, Wednesday and Friday has uncooked quinoa and flax seeds. What do I have to do with them?

    • sol

      Of course, you cook them. But you mesure the quantity uncook !

  • Veronica

    omg i can feel my legs on fire… it seems like they’re burning …. awesome! :)

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  • rosie

    could you do a workout to a sky ferreira song pleeease?

  • Rachel

    HELP for the links day 7 and after they don’t have any videos just the text. What’s wrong?!

  • Nyah

    I was just wondering what is a YOLOmeal?

    • Tessa

      It’s a “cheat” meal – a meal that is not healthy but you were craving and ate anyways! Like pizza, ice cream, etc.

      • Nyah

        Ok thanks

    • Rachel

      After all You Only Live Once. Acronym! Yay!

  • Mackenzie

    Are we allowed any YOLO meals this month?

    • Michie

      yes! sub any meal of the week with a YOLO meal : )

      • Mackenzie

        Woo! Thanks :)

  • Jennifer S

    Wow, I was still sore from Tuesdays HIIT so after today, I’m sure I won’t be able to walk tomorrow! Awesome!

  • Mer

    LOVE FROM MEXICO!!! <3 <3 <3

    PD: can you do a workout with one of "THE WANTED " songs? that will be great, they have really good music!

  • steph

    could i walk up 12 flights of stairs instead of the 1mile or cardio video. I have a 4 month old and I cant go running and I find doing a hard workout then doing the cardio video is too much. thank you :)

  • Lena

    Help!! I ate some undercooked chicken and now I feel really cold and weak. I didn’t finish my workout for today and I don’t want to skip the next couple of days and wait until i feel better because I will be off track. Someone please please help me!!

  • Valerie

    What do you recommend I do instead of the daily mile run?
    How many POP cardios?
    I have a weak knees (after an injury to the right one) and every time I run…I end up not being able to workout for a while…T-T
    I’m 5’3″ and about 100 lbs. not sure why my knees are like this. ^_^”

  • Lindsey

    I will have to run inside or go for walks in the snow.

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  • Okay….I have a question…. So if I don’t run a mile on the days that I should… and do the video instead… should I do it once or should I do it 4 times like she says in the video? Because my mile runs are usually 9 minutes anyways….soooo…?

    • Rachel

      You’re only supposed to do it once through and give it your all. But if you feel up to it don’t hold back do it as many times as you want :)

    • Abby

      I think you only have to do it once.

  • Rachel

    This might sound really weird but I type everything into my fitness pal account, but I cut the portions. From the meal plan .. I can’t eat an awful lot otherwise I feel heavy and stuffed. But I always plan my meals a day ahead, and for once I was looking at my meals and how many calories are in them and I said ” I’ll never be able to do my workouts with so little calories” and I actually started adding high in calorie things in. Mainly fruits, nuts avocado. But this is the first time in my life where I actually wanted to eat more calories not cut them out.
    Even though I’m eating a bit more I’m still losing weight, because I mainly eat like 15mins after a workout when I virtually burns whatever enters the body, flaming red metabolism. And you don’t feel sluggish nor tired, more invigorated and pumped, waiting impatiently for the next workout. :)
    Does anybody else feel the same?

    • Jennifer S

      Yes. I, too, like higher calorie/fat foods (nuts, avocados, coconut, etc) in my diet. I can always tell when I haven’t eaten enough. Maybe not that day, but after a couple of days of lower calorie, I’m sluggish and have no energy. You aren’t supposed to burn every calorie you eat with exercise. You need a certain amount of calories just for your body to perform its normal functions every day. Eating too few and working out a lot with throw your metabolism out of whack. It can put your body in starvation mode where it hangs on to everything you eat instead of burning anything off. If you’re tracking with my fitness pal, and have all your personal stats correct and set for the “lose weight” goal, the calories it gives you daily are what you need to eat to lose weight, by eating alone, no exercise. When you exercise, and track it, you get basically “bonus calories”. Look more at your net calories then, not the actual total. That’s what I do anyway.

  • Lilly

    Hey guys!
    Last month i started doing blogilates again. On november 29th i did ‘day19’ from the beginner plan. Then I used to start the december calender, but it feels a little much for me at the moment.
    So now I’m not sure what to do. Should I continue the beginner plan or go on doing the december calender and do like half of the exercises?

    • Jennifer S

      I would do whatever feels comfortable for you. Believe me, the beginners calender is still tough! And this december calender is killer. I’ve been doing this for about 4 months now and some of it is still hard for me and I have to modify them. When I went from beginners to a regular calender, I didn’t feel ready. But I did it and just changed the moves how I need to and did the best I could. As long as you’re giving it your all, that’s what counts!

      • Samantha

        I think you should go ahead and do the December calendar. It’s good to challenge yourself. Just tell yourself that you don’t have to be perfect and be able to do all the moves. It’s ok to modify them but don’t give up! You will get stronger over time.

    • SB

      I agree with Jennifer, do whatever you feel is best :) Don’t feel pressured to move on too quickly to the regular calendars, you don’t want to end up frustrated and upset that you’re finding the workouts too difficult. I found it was best to ease myself into the calendars slowly. Maybe you could try a week (give or take!) of the regular calendar and see if you’re able to do it? Best wishes with whatever you decide, I bet you’ll rock it ;) x

  • Hi :) I don’t run 1 mile daily and I was actually wondering how many times do I have to do the Fat Melting Routine if I also do the daily workout, because in the video, she says we have to do it 4 times ?

  • Cecilia

    Also! Does anyone know if we should do the fat melting routine only once or all four times in place of the mile? I think she means once because she said it will most likely be shorter than a 1 mile run, but if you go all 4 times it’ll be longer-but in the vid she says 4 times. So does anyone know for sure? Thanks :)

  • Lilly

    hey guys!
    Last month i started doing blogilates again. On November 29th i did ‘day 19’ from the beginner plan. Now i used to do the december calender and it feels like a little too much for me right now.
    I’m not very sure what to do now. Should I continue the beginner plan or should i go on working out with the december calender and do like half of the exercises?

  • Cecilia

    That was great! I couldn’t do the slim leg cardio on the app since I haven’t paid for the calender, so I replaced it with HIITilates: My Thighs Are Dying! And I didn’t have the thigh sculptor tool and balloons freak me out (I know it’ll pop!!) so I replaced it with Slimmer Inner Thighs and Runners Calves! I still need to run a mile, but I’m way out of energy, so I’m gonna eat and do that later! Thanks Cassey for an awesome workout yet again!

  • Nathalie

    Hahaha iI can’t move either! My butt hurts a lot and my legs too! But os a good feeling :)

  • arlen


    • Gabbi

      Yes, completely, except it’s my calves that hurt a lot, and not my butt. I could barely get up from bed today, but I’m pushing though. I suggest you take it easy today and take a lot of breaks if you think you’re hurting yourself. Best of luck ;)

  • Hannah

    I tried to subscribe to the calendar today it says I’m subscribed then asks me to pay again and again and now I can’t get the exclusive video! I tried to then buy it from the store but it’s not on there yet, help? :(

    • Victoria

      I’m having the same problem. Can anyone help?

  • Marta

    Hi, what can I do if I don’t have IPhone or android for slim leg cardio? And don’t say buy new phone :-D

  • Marina

    Hi Cassey,
    I ordered your book and on on the 4 December it says to do the slim leg cardio workout on your app. I downloaded your app, and it says that I have to pay extra to gain access to the slim leg cardio workout?

    • Michie

      you have to pay $0.99 every month for calendar access! it includes an exclusive video~

    • Marisa

      you can also go on youtube to get the videos, or just find them in the videos section of the app :)

  • Haley

    Hey I know there are a lot of girls doing this and I hate working out alone, so I was wondering if anyone who is participating in this new body makeover lives in college station, tx?! We could work out together and keep each other accountable for keeping up with the plan! Let me know (:


  • Meghan

    I’ve haven’t worked out in a long while but have been doing Cassey’s workouts and calendar for the last week. I was wondering/worrying how do you tell the difference between the pain form a good workout and pain meaning you hurt yourselves while working out? Please answer. :) Thanks in advance!

    • Rachel

      I kind of have the same problem, but I just kind push through until I feel like collapsing pretty much, the next day I’m sore but it’s not like the “I’ve pulled something” sore, it’s more like a “I’m getting stronger!” Sore. It’s the stretching I’m really careful with, I tend to over stretch then can’t do much the next day, so watch out there, but otherwise with strengthening moves I think your kind of ok.
      But this is just my opinion, any seasoned posters out there willing to give some advise?

    • Faye

      I’d say bad pain feels sharp. Like the other day, I was doing leg stuff laying on my side and I felt a sharp pain in my shoulder. It wasn’t related to the workout, and it created a tingling warm pain that radiated down my arm. I immediately paused the workout and laid on my back and rested my shoulder. Then I only did moves where I didn’t put weight on it. The pain went away very quickly after that. Pain from muscles feels like a more slow burn to me… it shouldn’t feel sharp, it should build slowly. I hope that helps! If it’s too painful try modified moves :)

      • Meghan

        Thanks! This helps!

  • dianna

    I never got the email for the MEAL PLAN, so i have no idea of what the password is, so i’m basically eating what i think is healthy, will someone please help.

    • Meghan

      She told us the password in a youtube video for the first week and just posted the password for week 2 on twitter, you just have to subscribe and follow her. You can get the meal plan this way.

      Here’s a link to the video: http://www.youtube.com/watch?v=64mcAeUQV4M

      Hope this helps!

      • Renee

        Well I don’t have twitter and have no intention of joining it. I already get the (lots) emails, why not just include it in the email?

  • sage

    hi im turning 14 next year and i wanna look my best. i have problems with dieting so is it ok if eat whatever i want just in minimal like eat less?

    • Anne

      If you eat smaller portions you’re more prone to snacking. Drink lots of water, eat greens, and try to keep track of what you’re eating everyday. Cassey suggested taking a picture of everything you eat so you can look back on how you reacted to what you ate. I would definitely recommend cutting down on unhealthy snacks, and watch what you eat. You’re still growing and you’re body needs calories! It’s good to make an effort to lead a healthy life, but at 14 I don’t forget to have fun too!
      Anne (17)

  • Katylin

    Hey guys! I am trying to stick to this calendar and meal plan even though I still have college classes, with finals coming up :/ I live in Washington so it is already fairly cold up here and I am not used to going on runs already so when I went for the first 1 mile run on the calendar today I felt like I was going to die! Breathing in the cold air really kills my lungs and I don’t have enough space in my dorm to do the fat melting routine so does anyone have any suggestions for running in cold weather?

    • Haley

      I would either join a gym or if your college is anything like mine we have a rec center that is included in our student fees! That way you can run a mile on a treadmill or elliptical inside and won’t have to worry about the weather! Hope this helps! (:


    • Rachel

      Take a flame thrower with you.
      Sorry that wasn’t much help :P
      Maybe you could get a group of friends together and do it in some gym at your campus (if you’re allowed)
      But if you’re like me and you don’t like having to rally the troops just run until you feel like you have worked up a Sweat, and slowly build your way up :) maybe even try looking at some of Casseys other cardio videos, she may have some smaller space requirement ones. (If that just made any sense)
      Sorry I’m not an awful lot of help. Your in a toughy. Good luck anyway
      Always persist, never back down! :D

    • Cindi

      I’m with ya.. I HATE running! A few months back I tried really hard to like it but I truly don’t understand how people can run 5 miles and love it. I’ve always tried the running 1 mile and seeing what my time ends up being tactic. When I felt like I was dying, I thought I MUST be close to 1 mile.. and wasn’t even halfway through! So instead I tried setting a time (12 minutes for instance) and seeing how far I got in that time at my own tolerable pace–pushing myself but slowing down to a speed walking pace for 30sec-1min if needed. If it wasn’t a mile, I’d try to run a little faster next time — but it was always a set time. Also, I’ve read on many different occasions that you burn more calories with intervals, say running at speed 7 for 1-1.5 minutes then down to speed 3 for 1 minute and so on. I tried this as well and found it to be more interesting (since I also find running to be boring) and a little more tolerable than keeping the same 6-6.5 speed pace for 10 minutes (or however long). If you have Pinterest, search running intervals, it’ll give some good ideas. As for running outside in the cold, keep pushing and your lungs will adjust but it takes time. (Try the same interval tactic outside too.) Good luck!

    • Jennifer S

      There are apps you can get for your phone that train you in running. Couch to 5K type of apps. I did the Zombies, Run couch to 5k app and I loved it. There are also free ones. You do so many seconds/minutes of running mixed with periods of walking. Its interval training. As for running in the cold, I don’t have a lot of advice for that. Although I know what you mean about breathing in cold air being terrible! I’m a Florida girl, so I know it doesn’t get near as cold here as it does up there, but even the cold here is horrible to me! Maybe you could try a neck warmer thing around your mouth and neck and breathing through that? My husband used one when he worked in Massachusetts one winter a couple of years ago. He said it worked really well. He wasn’t running, but he was trimming trees from power lines after a bad storm, so he was very active. He said it kept his face warm, and made the air he was inhaling warmer.

  • Elyse

    Are we supposed to do the cardio challenges at the end of the POP videos & run an additional mile?

  • michal

    I need to do the Fat Melting Routine one time or 5?

    • Allison

      one time= one mile

      • Mary

        Whew! Thanks!