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. LuLukitten says:

    Hi, guys , when I check this meal plan, it says” 1/2 cup ” . I’m wondering how do u guys calculate that 1/2 cup. I think 1/2 cup green leaf vegetables and 1/2 cup mushroom definitely are not the same weight! mushrooms are much more heavier than spinach !!! I also do research that 1/2 cup= 4 oz= 115g . So, my question is: When I calculate food, do I just fill up the cup or calculate by weight?
    thanks for helping, love all of you,

  2. Hey guys, I’m just kinda worried because I go to a boarding school and the food there is EXTREMELY fattening. I also have a lot of curricular commitments and I don’t know if I should start with the beginners plan or not, please help :)

  3. Maricela says:

    What if you workout in the morning?? Do I switch meal 2 with meal 4?? Or is it ok to keep meals as is, and just eat meal 2 after working out? HELP!! Wanting to start tomorrow! Thnx!

    • Ooohh yes I would like to know this too! I workout in the morning as well (right when I wake up), but I noticed that meal for says something like “meal 4 or post workout meal”, so i’m assuming it’s okay to keep it as is?

  4. Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.

  5. Is there a meal plan for someone with nuts(every kind), sunflower seed, and soy milk allergies?

  6. Does someone knwos how to print it?

  7. I have been looking at following the 90day meal plan, however I am slightly confused on how to follow it.
    Do you eat the 6 meals on the days that it says for the whole 90 days and that’s all you can eat? or do you have to pick and chose meals? Also what exercise routine should be followed if your a beginner and new at this.
    Please answer so I can start asap!

    Many thanks :)

    • Hi, you need to eat all 6 meals on the days it says, but you don’t HAVE to eat the exact same ones all the time for 90 days, Cassey says you can substitute romaine lettuce for other leafy greens, protein powder for cottage cheese or Greek yogurt… And it’s fine if you change a meal, as long as it’s about the same nutritional value, and also don’t forget to have a “YOLO” or “cheat” meal every once in while (like 1x a week) for your sanity. This meal plan can be followed as written, but I think you’d be fine changing some meals, as eating the same thing for 90 days can be boring.
      For the workouts, if you’re new and never done Pilates before, I recommend the Beginners Calendar ( http://www.blogilates.com/blog/2013/06/03/beginners-calendar-for-popsters-just-starting-out/ ) or if it seems too easy for you, start on the April calendar, if it’s too hard at first (completely normal as you’re not used to it yet ) wait until you’re stronger and stick to the beginners one. It’s very effective. I’ve seen people on the app with amazing results with it.
      Wow sorry that was so long, I hope I answered your question.

  8. Help, I don’t like cottage cheese or jelly. Any recommended substitutions? Thanks!!!

  9. Hey, i’m doing the 90 challenge (even though that was ages ago) and can i not have meal 6 because i don’t have enough time in the day to have the last meal??

    • I also don’t have the time to eat all the meals, I have been skipping the post-workout meal and heading straight to dinner. i don’t see an issue with skipping the last meal, or perhaps adding a little to your meal 5?

  10. I hope all of you are doing well in this challenge!
    Soooo eggs make me wicked gassy. Is there any kind of sub I can do a few times a week?
    :P
    Thank you! Good luck if you’re doing this!
    -Darcie

  11. samantha says:

    i cant see any of the meal plans, can anyone tell me what the regular meal plan is

Trackbacks

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  3. […] weight loss through eating clean and Blogilates. For a full 90 Day Meal Plan and Workout Challenge, click here. Girl, you look […]

  4. […] 2.Make a New Meal Plan: So I’m obsessed with green smoothies and fish! So I’m going to follow Cassie Ho of Blogilates, 90 meal plan and replace one of the meals with a green smoothie. You can find the meal plan here –> http://www.blogilates.com/blogilates-90-day-challenge-meal-plan-workout-calendar/ […]

  5. […] and how beautiful and confident Cassey was, I went on her website and found a clean eating 90 day meal plan for FREE! I figured this would be a perfect way to teach me how to eat healthier and cook […]

  6. […] and how beautiful and confident Cassey was, I went on her website and found a clean eating 90 day meal plan for FREE! I figured this would be a perfect way to teach me how to eat healthier and cook […]

  7. […] Ho of Blogilates prepared the 90 Day Challenge with weekly meal plans included too.  Check out here for more details of the […]

  8. […] Blogilates 90 Day Challenge: Meal Plan & Workout Calendar http://www.blogilates.com/blogilates-90-day-challenge-meal-plan-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 … […]

  9. […] days to come as I get sick of eating like this. Because it’s not easy. I’m following this meal plan, for the record. While it’s all tasty, I’ve found myself internally complaining about […]

  10. […] Stay tuned! I’m only 7 days into the plan and my journal. Only 83 more to go!!! (Want to join a Blogilates meal and fitness plan!? It’s not too late! A second round begins January 1st. Check it out here!) […]

  11. […] week marked the start of my 90-Day Challenge from Blogilates.com. I absolutely adore Cassey Ho. She is my role model, one of my many […]

  12. […] doing this with the help of Cassey Ho, from Blogilates and her 90 Day Challenge! The 90 Day Challenge is really very simple, and not at all a fad diet or “cleanse.” […]

  13. […] over a week to slim down. If you are looking to lose weight permanently, follow an eat-clean diet (check out my 90 day plan) and train hard (do the monthly calendar). You will get results without paying for a personal […]

  14. […] I’ve noticed a pattern that if I create a plan for something I tend to spend more time in the planning phase than in the actual doing phase. So, I’m waving my white flag and going to just borrow Cassey’s 90 Day Challenge plan: […]

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  16. [...] I am always in quest of a new challenge, I thought I’d do the Blogilates 90 Day Meal Plan. Am I going to last 90 perfect days? Probably not. But I am going to try my hardest to do so. I [...]

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  18. [...] is going to have 2 week results, knowing that then you might be able to commit to doing this diet. http://www.blogilates.com/blogilates-90-day-challenge-meal-plan-workout-calendarThe 90 day challenge. Yep that’s right 90 days to lose that weight. I told you no diet is over [...]

  19. [...] decided to do a combined variation of blogilates 90 Day Challenge and her 8 Week Bikini Body Diet Plan. Eating the same foods everyday is boring for me so I decided [...]

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  22. [...] never figure out the order in which to do things. Cassey has everything planned for you from your meals to your workouts. Her monthly workout calendars feature a plan for each day with a different [...]

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  24. [...] week marked the start of my 90-Day Challenge from Blogilates.com. I absolutely adore Cassey Ho. She is my role model, one of my many [...]

  25. [...] and my goal to live a healthier life (still mustering up some courage, but I’ll be starting the blogilates 90 day challenge soon) and, in doing so, to hopefully recover from [...]

  26. [...] many cool work-up videos in her channel! She has a website that includes an interesting entry like THE COMPLETE 90 Day Challenge! There are many tips from the blog and I think I will start real [...]

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

  28. [...] had read a few blogs about clean eating and stumbled upon the blog, Blogilates. Cassey provides a 90 day meal plan along with daily workout videos. I decided to give this [...]

  29. [...] to the Blogilates 90-day challenge starting January 14 (Start of next semester). Replacing cardio with couch-to-5k plan 3 times a [...]

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  34. [...] a plan, and without a plan I start relying on things like chips for meals. You can see it here. It breaks the day’s eats into several small meals, which I may need to combine into less [...]

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  41. [...] Cassey also offers Meal Plans, Recipes, and Printouts. Nothing should stop you from at least giving her workouts a try. What have [...]

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