Click on the questions to see an answer expand.
I am new – how should I pair your videos for the most effective workout?
If you are brand new, start with POP Pilates for Beginners – Total Body Workout and then move onto POP Pilates for Beginners: Ab Time. These two videos are slower paced and I do a lot more explaining as I concentrate on form heavily in these two vids. You can find them in my Workout Video Index.
POP Pilates: If you’re looking for a routine, you can pick any combination of my Pilates videos and try to workout HARD for at least 3x a week, an hour each time. Most Pilates people will tell you that a couple times a week is sufficient, but personally, if you want to see quicker results and you love your workout, I think 3 is perfect.
POP Cardio and POP HIIT videos should be done 4x in a row for most effective fat-burning. But they can also be used once as a good warm up or quick cardio sesh after a Pilates workout.
How many calories do I burn when doing your workouts?
I advise going to sites such as MyFitnessPal.com, LoseIt.com, or MyNetDiary.com to track your calorie burn. Enter your age, gender, intensity level, and type of activity exercised. You can choose “calisthenics” or “advanced Pilates” for POP Pilates and “circuit” for any HIIT videos. You can equate my cardio videos to “aerobics”. The reason why I cannot give you exact calorie counts is because everyone is different and will burn calories differently.
How many times should I workout a week?
Try to be active for at least 30 minutes a day most days of the week. If you’re doing my workouts and are trying to lose weight and tone up, I suggest doing Pilates at least 3x a week an hour at a time. Pair with a quick 10 minute cardio blast after each session. That’s just a sample routine. Of course you can workout everyday if you want, as long as you are able to keep proper form a.k.a. you are not too sore to function. I workout 5-6x a week, but that’s because it’s my job and I like it.
How do I get flat abs? A 6-pack? The V? The vertical line down the middle like a Victoria Secret model.
These are all features of someone who has little fat covering their abs and strong core muscles. To get nice abs you’ll need to pair any of my POP Pilates ab videos with a clean diet and some cardio. Cardio will help melt the fat covering your muscles and the diet will help make the process a lot quicker. The more fat you lose, the more of the above features you will see. According to Tosca Reno, author of “The Eat Clean Diet”, your physique is a result of 80% diet, 10% workout, and 10% genetics.
How do I lose weight?
The simplest answer is to consume less calories than you burn. You can figure out how many calories you need to maintain or lose weight by using tools such as LoseIt, MyNetDiary, or MyFitnessPal. These daily calorie intake numbers are determined by things like your age, gender, height, and activity level. In general, no healthy diet will tell you to eat less than 1,200 calories. Doing so may put your body in “starvation mode” which will then in turn backfire and make you hold onto fat.
To lose 1lb a week, you will need to create a deficit of 3,500 calories. If you eat 250 calories less a day and also work off an extra 250 calories a day through exercise, you will create a deficit of 500 calories a day. Do that for 7 days and you will create a grand deficit of 3,500 calories. This is how you can lose 1 lb! It is safest to lose up to 2lbs a week for consistent weight loss.
Tricks than can help you stay full on fewer calories include replacing all of your refined carbs with veggies and whole grains. Instead of sweets, have fruits. Try to eat lean meats, egg whites, or tofu for protein. Cut out all sugary drinks and fried things. Doing this is called “eating clean” and will for sure help you transform your body. One of my fave health & fitness gurus, Tosca Reno says that your physique is based on 80% diet, 10% workout, and 10% genetics. I believe it.
The best exercise combo will be anything that keeps you motivated to workout. I like Pilates, weight lifting, HIIT (high intensity interval training), and running. The exercises that will give you the QUICKEST results are probably weight lifting and HIIT.
Will lifting weights make me bulky?
NO! Especially not for women – unless you are taking TONS of supplements and training with ultra heavy weights for hours a day.
How do I get rid of cellulite?
“Cellulite occurs when fat levels get too high in a particular area; thus, the most effective way to eliminate cellulite is to lose body fat.” [Livestrong.com] So this is what I am going to tell you. More cardio, strength train, and eat clean. It is the same formula for all fat loss. I don’t believe in creams. You need to treat from the inside, not mask from the outside.
How can I get slimmer calves? Mine are too bulky.
You’d be surprised how many emails I get a day about this! I just want to say that if your calves are bulky because they are muscular, don’t be so self-conscious! That’s more muscle to help burn fat! Embrace your strong calves!
HOWEVER, if you really want to make them less prominent, the truth is, you need to stop working them out. Unfortunately this means to stop doing any exercise that targets the muscle. No more calf raises. Lunges. Stretching the leg will help…very slightly.
Now if your calves are bulky because they are covered with a layer fat, the solution is just like any other solution for melting fat and building muscle. More cardio, eat clean, and continue to spot tone the area while strength training overall. Try my POP Pilates for Slimmer Inner Thighs and Runner’s Calves video under “Legs and Thighs” in the Workout Index.
How do I make my face skinnier?
You cannot target fat loss. If you want to lose fat in your face you will have to lose fat overall. This means more cardio, eating clean, and strength training! You’re on your way to a toned face in no time.
Cardio before or after Pilates?
Doesn’t matter! If what you’re really asking is which order actually burns the most calories, then my answer is the order that will make you workout harder for longer. For example, if you are stronger at Pilates than running, I’d run first, use up my fresh energy and go ALL OUT. Then when I hit the mat, it’d be challenging but I’d be able to get through it with good form because I’m experienced in Pilates. Personally, I like cardio before Pilates because it gets me warmed up. You need to find what works for you.
What does suck your belly button in mean?
You will frequently hear me say this because it helps you engage your core. It makes all the Pilates moves a lot more effective. Squeezing your abs is also a great way to do a crunch without doing a crunch. You can even walk around all day long with your belly button sucked in – not only will no one know you’re working your abs, you’ll also look slimmer and taller!
What does “Eat Clean” mean?
Eating clean means to eat whole, nutritious, unprocessed foods that are good for your body. This means cutting out anything fried and sugary. Also cut out any refined carbs like white breads, regular pasta and white rice. Stay AWAY from soda and be careful with fruit juices. They contain a lot of sugar. Instead opt for steamed veggies, whole grains, lean meats like chicken breast, and lots of water. You can find what clean foods I recommend eating under Cassey’s Corner in “My Grocery Shopping List”.
What should I eat before and after a workout? And when?
PRE-WORKOUT: The farther away you are from working out, the more you can eat. If you’re about an hour away, a handful of fruits and nuts are great. MAKE SURE YOU ARE HYDRATED! That is most important. However, it is important to note that YOU CAN workout without eating if you feel energetic enough. Technically, you should be able to work out for about 60 min using reserves from yesterday’s meals. Then again, that is very dependent on how you feel. Every one is different, so take some time to see if you workout harder with food in your stomach or if you like feeling “light” as you sweat it out.
POST-WORKOUT: If you just strength trained, I love eating something with high protein and a bit of carbs. The protein helps rebuild muscles (if you’re looking to get “toned” this is what you want to eat) and the carbs help restore glycogen stores for the next day’s workout. Try to eat within 30-60 min after a workout. THIS IS VERY important for optimal absorption of nutrients.
What protein powder do you use?
The only kind of protein I’ve tried are vanilla flavored ones. I like Fit Frappe and Optimum Nutrition 100% Whey Gold Standard. GREAT for protein pancakes and drinks. You can read more about these in My Fave Things section.
I hear clicking in my hips!
This is a common complaint that I hear from people new to Pilates. You are probably hearing hip clicking noises as you’re performing the Leg Circles while lying on your back. If it does not hurt, you are okay. Until you can gain more pelvic stability and flexibility in your lower body you can do these things in the mean time:
1. Make your circles smaller
2. Bend your knee slightly
3. Use a strap or your arms to hold up your leg
You will get stronger. Promise :)
My back really hurts during Pilates, what should I do?
What this probably means is that you are over-arching your back as you are performing moves involving your legs and lower abs like the Double Leg Lift. Try to eliminate that arch by curving in the opposite direction. Pull your belly button to your spine and press your low back into the mat. If you still cannot avoid the arch, place your hands together underneath your tailbone. You could also place a rolled towel or small pillow beneath your tailbone to give you support until your abs are strong enough to pull themselves to the floor. This will take time.
If your spine hurts as you are performing moves such as Rolling Like a Ball, simply grab a thicker mat with more cushioning. If all else fails and it excruciatingly painful, STOP! You do not want to hurt yourself. The move may not be for you! There are other exercises you can try that won’t put as much pressure on your back.
Is it normal to be so sore after a workout?
Yes! Especially if it is your first time doing a workout with me. This is VERY COMMON with my classes. I like to do the moves in my exercise videos in high reps so that you can “feel it” the next day. All this means is that you’ve worked muscles you haven’t used in a while. Personally, I like the sore feeling. You can still workout if you are sore, but try to train another part of your body and give your sore muscles a rest.
How do you stay motivated?
You need to have a clear vision of what your goals are. You need to think about it everyday and you need to see it. Print out a picture of an inspirational person and role model who has achieved what you want to achieve. Paste a collage on your wall. You don’t have to do this, but it makes the goal a lot more tangible and real. It will keep you focused. Every time you feel like you don’t want to workout and instead eat mindlessly, look at the picture and ask yourself what it takes to get there. Of course some “cheat days” are healthy for your sanity, but if you constantly feel lazy and unmotivated, you need to make the change for yourself. From within. Only YOU can take control. You have all the power. So what’s stopping you? Go do it! Now!
Do you have a DVD or is there anyway to download your videos?
Who films you?
Sometimes me, sometimes my sister, and sometimes whoever is around the house.
Hi!!!! I love doing all your videos! I do have one question. Can you still do Pilates while pregnant. My husband and I are going to start trying and I’m not sure if its ok because it’s mostly core based.
Thank you so much!
My sister-in-law did Pilates through all three of her pregnancies, and it actually made her last trimester and labor go much smoother, and eased the heavy tired ache that comes the farther along you are. Liz Beth Garcia has several Pilates videos on Youtube, just type in “Pilates Pregnancy” and she will be the top listing. It is part of the “Ten Minute Solutions” series. She is actually pregnant in the videos, which is nice.
Hope this helps!
Hi! I actually have a question…
Whenever there is a workout that is supposed to make my glutes feel sore or burn, it just doesnt happen. I engage my glutes in squats and bridging, but nothing… Only in the tops of my thighs. I have asked a few folks, but even with modifications, i do not get results. What’s happening here?!
Many thanks,
Jackie
Hey classy, please please help me! How do you shrink your bum? Or make your bum smaller? Because I really need to know how/ what excersizes to do, please help!
Thankyou xo
Hey I am new to this- how can i find the videos from the workout calendar in here?
All the videos are on youtube
I am curious on what your training is. You have workouts and tips that will destroy the bodies of the participants. Do you have any formal training or any certifications? I saw the “victoria secret supermodel stiletto workout” online with your name and website on it. If this is what you promote as exercise I hope your participants know the damage they are doing to the cartilage in their knees and that not even taking into account about the risk of rolling an ankle doing any of those absurd “workouts”
I’ve been doing cardio, yoga, and your pilates for the last few weeks and my legs and arms are becoming jigglier and softer each day. I’ve read that this is a good sign. Is this true? Love your workouts! :bd
Hey Everyone,
This is going to sound a bit odd, personal and extremely embarrassing for me to ask, but, I’ve been trying to lose weight since I had my son 3 years ago (2 months premature after losing his twin brother four weeks before delivery, so as you can imagine low self-confidence and depression took it’s toll on me.) with no real success. I’ve lost 20 pounds, literally, over 3 years. Mostly due to the fact that I had my son via C-section and since my month cycle causes me extreme pain. It HURTS SO BAD to try and do a workout while on my cycle, so I put it off for the duration of my cycle which can be anywhere from 3 to 7 days. Then I lose my drive, figure I’ve put it off too long to be effective and quit trying to 2 or 3 months at a time. Does anyone have any suggestion as to how to manage my workout through the pain of the workout itself and my cycle?! Please help!
Hi Kate!
There isn’t anything to be embarrassed about, it’s a natural process that many of us undergo. I also had the same problem with my cycle for years. In the beginning I’d always depended on pain killers to help me; however, there are times when it isn’t just enough because the pain would come back as soon as the meds wore off. At some point the dosage that I used wasn’t enough so I took an extra dose.
Recently, I was prescribed birth control. I honestly wish I was introduced to them sooner. It completely changed my cycle and my cycles are less intense than they used to be! I rarely take pain killers anymore, and when I do start cramping it is light enough for me to endure without any medication. You should consult a doctor if you’re interested, they have a variety to choose from. My doctor was especially helpful because she asked me a lot of questions to set me up with the right type. If it doesn’t work for you they can always switch you to a different BC as well :).
If birth control isn’t for you, I heard that some yoga poses can help lessen the pain. I have tried a bit of it, but it didn’t work that great for me (maybe because I didn’t do enough of it)… Well, all our bodies are different so you just have to find out what works out best for you.
Hope that this was helpful!
Lina
Hi! I have very muscular and bulky calves and thighs from playing volleyball. I’ve stopped doing lunges and working those muscles. And I’ve also started running- but I really haven’t seen any difference. Is there a way to make them slimmer other than running for long periods of time?
Thanks!
Leilani
Hi Leilani
All the girls in my family have the same problem. We can work out our legs as much as we can and they still stay bigger. The only way I noticed them slim down was when we eat right. I cut back on meat and dairy, and started eating a lot more fruit and veggies!….. Or you can run like 9 miles a day haha!
Hope this helps.
I was just wondering what workouts you like to do? Obviously pilates workouts are great for toning up but I mean in terms of cardio. Do you have a favourite workout or do you like to mix it up? Have you found that some cardio workouts are better that others? Eg. running, dance, swimming etc. Thanks :)
Hey! So I consider myself a healthy weight but there is definitely a little weight that needs to come off my stomach, sides and arms as well as toning in these places. I wanted to get all toned up in time for my ball a month away, do you think that’s enough time to completely slim and tone up? (I’m already eating quite healthy)
Hi Cassy, I was wondering, i read online that doing HIIT requires rest intervals after each exercise before starting on the next one. So i was wondering what work to rest ratio should I use when following your POPhiit videos or if there are no work to rest ratio required? Also, I read that you mentioned above that POPhiit and POPcardio are to be done four times in a row, by does it mean 4 times a week or a day?
I really enjoy watching your videos however, im a bit confuse about the things I asked above. I tried once and felt like I was going to die without rest hahahaha!
Cassey!! I discovered your blog from Bubzbeauty Youtube channel and I am IN LOVE with your videos!! I’m a martial artist and also a yoga teacher and I’ve been looking to tone up as I’m training for my black belt (and I want to “train like a beast” LOL). I think my muscles had gotten so used to martial arts that I needed to change it up with some more challenging stuff and your pilates workouts are definitely it! Keep up all the great work! Thank you for sharing your workouts with us on YouTube and your website!
Hey Cassy. I love bolgilates and use it to stay fit, however, I am currently 80 lbs and very underweight. I do not suffer from any eating disorders, this is my natural weight. I was wondering if you have a plan for gaining weight? How would I have to alter my diet and what exercise routines should I use? Your help is very much appreciated.
Hi Cassy! :) So I would really love your help. I have asthma and it’s really really bad. (I get out of breath from walking) I love watching your videos but when i try it i always have to stop a ton of times before you even get halfway done. Please please pleaassssssse recomend something for me.
Use your inhaler 15 minutes before you start to exercise. Two puffs.
Hey Cassey, first of all I’d just like to thank you so much for being a huge inspiration for me! xo
I’ve been following you on tumblr and subscribed to your channels on youtube for a while. I’m so happy I stumbled upon your Call Me Maybe Squat Challenge (man, those are mean! haha), and ever since I started doing your videos I’ve felt a lot better with myself: both physically and spiritually. After doing the squat challenge every night for approx a fortnight I started enjoying it even more and more and again, I just really wanna thank you for helping not only me, but every girl and guy who wants to get fitter, healthier and happier. xo
My question for you is if you’ve heard about this sort of new Spanish diet called ‘Cardápio da Dieta da USP’. It’s basically a diet where you only eat three times a day. The breakfast usually contains a cup of coffee and later on a cookie. The lunch meal varies a bit: it’s either salad with cucumber and cellery, 2 boiled eggs and a bit of salad or larger meals such as 1 large steak or grilled chicken. The dinner meals are a lot like the lunch ones. It says that after completing this series for a week, one should repeat it. Then it says after 14 days one will have lost approx 14 kg which is about 31 lb.
I know a couple of guys who’ve done this and they all say they gain lots of it back after returning to their normal eating habits. I know this is really unhealthy, but I was just wondering how bad it really is. Can it actually hurt ones body if they do this? Will it be a tiny bit healthier if they do this while following your videos? I’d just like to know your opinion about this ‘Cardápio’ diet and thank you so much for being a mentor, an inspiration and a healthy lifestyle guru! xo
Hey Cassey. May I ask you a question? Are you ever planning on coming to Australia, where I live?? I don’t mind if I have to pay $1000, but I wanna spend just one day with you…you’re my inspiration. Please keep it in mind.
Btw, I have a problem. I’m a student and I am constantly either at school or studying. I feel like the only times I can exercise are on weekends and holidays, or if I stay home from school. I feel like two days a week are not enough. I can’t exercise on weekdays because I have too much study to do and I am too tired by the evening. What do you suggest me do? Another thing, I try to eat clean as much as possible, but when I’m studying and concentrating, I feel as if I need to just eat and eat. How can I avoid this?
Thanks so much Cassey. <3
Hey Cassy, I was just wondering how long it takes till you start to see results, and if your wrists constantly hurt while doing pilates what do you do?