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. Hey Cassey how are you ? I hope you are fine.
    I know that you were busy in these past few months and still are but I really want a favor from you..i really want you to make a meal plan for teenage girls that is not too hard and can affect my body when I look at the previous meal plans that you’ve made I really wish that I can stick with them but I know myself and I know that it won’t suit my lifestyle since I go to school (unfortunately) .
    please answer this request of mine .
    ps; I really really love you and wish you the best .

  2. Saritah Helms says:

    Is there a shopping list associated with this? It would be super helpful!

  3. I’ve been following the monthly calendar, but 2 weeks prior I was doing the beginner’s calendar. I’m eating decently clean (the only sugar I eat is from either maple syrup or honey [minimal] or fruits). I haven’t weighed myself, but I have noticed my stomach looks larger from when I had began. I know I’m gaining some sort of strength b/c I’ve felt a lot more energy and I can actually walk up 3 floors [6 flights] of stairs without being red in the face.
    But I’m not sure what I’m doing wrong… I’m eating a bit more, but I’m nearly positive that isn’t the case.

    If you have advice I’d appreciate hearing it, thanks.

  4. I love all your work out videos… I hope you can make a few that can be done by pregnant women

  5. I think there are only the plans for the first week?I really want to try the plan but I don’t think that I have to eat this 2 meals for 90 days right ? Where are the other meals ???

    • Michaela says:

      This is definitely for the 90 days. I was reading the intro of the spreadsheet this morning. The notes categories give you options to switch it up a bit though.

      I’m starting it tomorrow

  6. What aboutbif you have school and cant eat every 2-3 hours?

    • I’m in school and face the same issue. Try to eat right before you leave for school as Meal 1. Squeeze in the second meal maybe between your 3rd and 4th. I have gym 4th so I eat right before we get started. Just bring the small second meal and try to squeeze it in anywhere around there. Then the 3rd is lunch. The 4th one can be after you get home/workout. The 5th is dinner and the 6th is 2 hours after. I hope that helped. E-mail me for any questions. Happy dieting!!!

  7. Greetings fellow Popsters, my name is Fatima and I’m French.
    I just started the 90 day Challenge today, bought all the groceries and cooked for a few hours so I could pack everything for the whole week. I’m a student so I don’t have much time to cook during the week. I paired this with Shaun T’s Focus T25 and hope it will get me the results I’m looking for.
    Just wanted to wish you all good luck in your fitness/ healthy journey!

  8. I just checked my BMI and found out that I’m underweight. I’m 21, 5’3″ and 97 lbs. I eat a lot. You know, the YOLO kind of eating and I don’t exercise. I don’t know what meal plan or workout to follow so I can at least gain some weight. Can you guys help me? I’m thinking of doing the beginner workout challenge but I’m afraid that I’ll lose more weight if I do so.

    • Hi, Jona. I think focusing on weightlifting and incorporating lots of healthy sources of protein, fats, and carbs would be really beneficial in your situation!

    • Saritah Helms says:

      Jona, consult a physician. There could be deeper health issues plaguing you and you don’t want to leave your health to the chance of the internet. Good luck!!!

  9. Hi all. Excited to start blogilates. Just wondering…how should I start it?!.. my intention is to aim to tone my body and lose all the excess fat (not saying I am fat but I definitely am chubby).
    Please and thank you.

    PS: I also want to fix my diet.

  10. Isha Pradhan says:

    Hey cassey! I’m from Nepal so the ingredients from your meal plan is quite not applicable as many of those aren’t available here. So any substitutes?

  11. Am I able to sub greek yogurt instead of cottage cheese? I really cannot stand the taste/texture of cottage cheese.

  12. I did a few of your exercise in the morning for 2 to 3 days…and since the day 2….when i wake up…my muscles pain like anything….is it normal????

    • Hey that is so normal! The best remedy for sore muscles is to work them out some more! If you start to feel STRAIN then rest for a couple days. Workout beginners are gonna feel that muscle pain until you build up the muscle to sustain the workouts.

    • well the pain is gonna be there eat some bananas this helps out also i believe glucerine also helps with the soreness sorry if i miss spelled it

  13. Brittany says:

    I am 16, 5’6, and about 155 pounds. I am following this plan starting tomorrow and I just wish I could find someone who has seen some results from following this plan! Please, if anyone could let me know if they have seen results from this plan or from another and where I could find it that would be great! Id’ like to lose around 20 pounds by july.

    • Brittany,

      I’ve been following this meal plan more or less and I am definitely losing weight. (I am also doing her monthly workout calendar.) This is huge for me since I never lose weight–no it’s not water weight.

      With that said, after awhile, the meals become monotonous, so I’ve been a little less successful at sticking to the meal plan as of late.

    • Hi Brittany!

      I’ve used Blogilates for years as my go-to for planning my workouts and last year I started using Cassey’s meal plans combined with her workout calendars – all I can say is WOW. After just a few weeks of following both plans pretty strictly I lost 10 pounds very fast. After that, I progressively lost more inches but was also seeing a lot of toning and definition in my muscles! If you follow Cassey’s plan and are also careful to be honest with yourself about how your body is responding to the workouts and meal plans (i.e. if you feel muscle strain, or if you feel like the meal plan isn’t providing enough calories for you personally) I’m almost certain you will see the results you want. In my experience, my body has never been in better shape than when I have regular kept up with the workouts Cassey posts, and the meal plan has helped with that even MORE.

      • Hi Emma – Your comment sounds inspiring. Thank you for sharing your experience. Makes me motivated to start this too! Cheers! All the best!

  14. Question: What you eat depends on your goals and how much you weigh, etc. What if a 110 lb girl followed this and a 225lb male followed this? Can you help me understand how this plan can be personalized depending on your weight and goals?

Trackbacks

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  2. […] Blogilates 90 Day Challenge: Meal Plan & Workout … – Greetings fellow Popsters, my name is Fatima and I’m French. I just started the 90 day Challenge today, bought all the groceries and cooked for a few hours so I …… […]

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