Blogilates 90 Day Challenge: Meal Plan & Workout Calendar

The challenge is to eat clean and be active for the next 12 weeks. Are you in?

BLOGILATES 90 DAY CHALLENGE GUIDELINES:

1. You must drink 3-4L of water EVERY DAY.

2. You will eat every 2-3 hours throughout the day.

3. You will workout 1 hr a day 5-6x a week for quickest results. Follow the monthly workout calendar!

4. Print the meal plan out and stick it on your fridge as a constant reminder to stay on track.

5. Do not stray from the foods!

6. Create a Tumblr blog and track your progress, thoughts, and meals! Follow and support your fellow POPsters on their journey too.

7. Sign up for the Blogilates newsletter to receive meal plan updates and the latest workout challenges.


PRINT BLOGILATES MEAL PLAN HERE!

Regular, vegetarian, and vegan are available.


BLOGILATES WORKOUT CALENDAR:

FOLLOW THE MONTHLY WORKOUT CALENDAR OR:

Monday: Total Body. 

Begin the week with an awesome full body routine! (If there’s a new vid, do that first though!) Pick 50 minutes worth of POP Pilates Total Body videos to sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.

Tuesday: Upper Body & Back. 

Focus on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to let those guns out!

Wednesday: Abs & Obliques!

Perfect mid week pick-me-up with core strengthening moves! Pick 50 minutes of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that belly and end with 2 rounds of POP Cardio or POP HIITS  to let those defined abs of yours peak through.

Thursday: Lower Body.

Time to tighten the legs and tone up your booty! Pick 50 minutes of POP Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body shaper and end with 2 rounds of POP Cardio or POP HIITS  to get those sexy runner’s legs.

Friday: Mix it up!

POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates with Equipment and Song Workouts.

Saturday:

Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine by me.

Sunday:

Rest! Spend time with friends and fam and get your meals ready for the week.

Note: You may also use the POP Pilates Printables for workouts too!

Comments

  1. Mom of 3, seeing PROGRESS!!! Its been one month and I’ve lost 6 lbs and many inches by sticking almost 100% to this plan and working out 60 mins a day, 5 days/wk! I can see my waistline again! I say ALMOST 100% to plan, because I do stray a bit to other healthy food options and have ONE cheat MEAL a week. Any chance I can use recipes from Blogilates app or website to supplement? I am getting a wee bit bored! (FYI: this is the fourth time I’ve asked this question)

    • So proud of you!

    • Hey Autumn, I don’t think Cassey regularly checks comments on really old posts like this one (I believe this challenge is from a few years back). Like any other diet plan, I think she’d say that she can only guarantee speedy results if you stick exactly to what she’s written, but you will probably see very good results anyway even if you just stick to it most of the time, just perhaps not as fast as you would have if you had stuck to it exactly. This is how Cassey ate when she was competing for a bikini competition though, so if your goals aren’t to get to such a low percentage of body fat, you would be fine just generally eating clean. I used this plan for only a few weeks and I substituted dinners like zucchini noodles with pesto and chicken or shakshouka (my main aim was to get veggies + protein at every meal) and still had good results. Hope this helps!

  2. Health avocado. Salad. Snacks and fruit.love. Work out with you Casey

  3. really want to try the workout calendar and the meal plan! However, I am naturally very slim and I really do not want to lose any more weight. Would following these calendars make me lose some? Or will it mostly only build muscle? I want to build muscle so I don’t look as slim as I do now but I am not sure if the meal plan will help me achieve this?

    • Caroline Sack says:

      Hey! So, I wanted to let you know that this challenge is meant to get you to be naturally strong and eat clean. Most of the time, you will only lose weight if you need to lose weight with this plan. It will make you stronger and your body will feel much better. You may gain weight in the form of muscle, and be extra toned! Most people that lose weight on this are the people overweight and not eating very healthy, so you should be fine : ) Just stick to her instructions!

  4. So are you supposed to eat the same meals for the 90 days? I can only see 6 meals for MTW and TFS

  5. Hey Cassey! Just saw your blog post about extreme dieting and was wondering if you still think this is an okay diet. I was planning on trying it out but it seems kind of restrictive. Is this diet a healthy way eating without being restrictive or starving yourself? Thanks!

    • I have the same question!

    • I believe that it is okay. It is restricted to HEALTHY foods, but not really restricted calorie wise. Go ahead and try it and if you feel that there are not enough calories in this plan, adjust your portion size but be wary of the ratio. Have fun!

    • Cassey said she was living off less than 1000 calories a day, this diet is basically 1500, that’s not much more. I agree to adjust the portion size, but yes I feel this is very restrictive and not healthy, not much omega 3 and essential fatty acids going on here.

  6. Hey Cassie. I am allergic to almonds and wanted to know what I could substitute in place of them. Are peanuts alright?

  7. The spreadsheet is not working anymore. :'(

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