Click on the questions to see an answer expand.

I am new – how should I pair your videos for the most effective workout?

Do you have a DVD or is there anyway to download your videos?

Yes! My first DVD was released in January 2013! Check it out HERE!


How many calories do I burn when doing your workouts?

I advise going to sites such as Weighttraining.com, 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. Click HERE to watch.

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 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 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!

Who films you?

Sometimes me, sometimes my sister, and sometimes whoever is around the house.


  1. Vanathi says:

    Hi!! Ok so I am just going to come out and say it. I weigh 214 pounds and I’m fifteen and I am 5 ”4. I am on a path to becoming healthy, slim, and I’m trying to lose at least 90 lbs. When I just say it it doesn’t really scare me but when I stop and really think about how much I need to lose it terrifies me because I am 200% willing to lose weight, but there a few problems. First of all I don’t know if I should go on a diet because my family members say don’t go on a diet because you are still a growing child. I am a late bloomer btw sorry thats so awkward but I thought that may have a little part in the weight loss thing. I am indian and vegetarian I don’t even eat egg. In my house its me, my dad, my brother and my grandparents, and since my dad has to go to work, my grandma cooks and she cooks rice everyday for lunch there is no way around it. I don’t like rice too much but it does taste good most days, and so my three problems are that first I don’t know if i should go on a diet, second if I do I don’t know what diet to chose because none of the diets seem doable in my situation and circumstances. A lot of the time I don’t eat breakfast because I know this is bad but I wake up at 11:30 because its summer and I just I love staying up late and waking up late. So what should I do to lose all this weight? Sorry it was so long its just I have been struggling with this for a while and Ive dreamed of being slim and fit and being able to go into a clothing store and buy skirts and dress and have them look beautiful on me. I really want to lose a lot of weight what should I do about all these problems?

  2. Tammy Grady says:

    I just signed up to do your pilates and received your calendar. I have never done pilates before but I really am enjoying it. But my question is should I just go by the calendar or can I do a full body workout each day?

  3. Hi Cassy !!!!

    I’ve been following your workout for about a year. I have a dilemma. So I’m not sure if this happens to everyone or just me. I only have flat abs when I suck in stomach. Is that normal? I actually have a bit of bulging stomach if I don’t suck in. Please let me know. Thanks !!!

  4. Hi Cassey,
    My weight is 62 kgs and I am 5’4” tall and my body fat percentage is 34.6%.I am actually worried about my fat percentage…I have joined a fitness club and from today I have started following your videos and exercises as well…I dunno what I should target as in 3 months….for fat percentage?
    Could you please suggest me how much fat percentage I have to reduce and how can I do that?
    Thanks in advance !! n I also loved the tank tops you wear.. :-)

  5. Hi Cassey ! I just wanted to to say thank you. Thank you SO much for doing what you do. It still blows my mind how dedicated you are not only to being healthy and happy, but to us POPsters. I can’t thank you enough for making the videos for us it is truly amazing what you do. I hope you never stop blogilates because I love it so very much. Thank you for doing what you do and you’re truly an inspiration to keep going :)

  6. Hey Cassey,
    I think it would be a really good Idea to include a pre-workout stretching video in to the calendar each day. I know that a big partied fitness is flexibility and warm ups are crucial, but it can be easy to forget in a time crunch. I have been doing the calendars for a while and just last week I was in the emergency room with a hernia I formed doing one of the calendar videos. I work out 5 or 6 days a week so I know it wasn’t the video being too strenuous, but in order to prevent that for anyone else I suggest you include a warm up.

  7. muireann says:

    Hi Cassey!!
    What exercises do you recommend for bad arthritis in the knee area?

  8. Hi Cassie,

    Firstly, I came upon your channel whilst searching for really good exercises, and may I just say that you are my all-time FAVOURITE fitness instructor. Most of us Jamaican women have become really conscious of our bodies, particularly our booties. The thing is, though, that there’s this little hollow spot between the hip and the upper thigh that I think detracts from the overall attractiveness of one’s figure. Most persons don’t seem to mind it, but, couldn’t it be filled out? Also, observations have highlighted the fact that most persons want to LOSE weight, besides toning abs, chest, etc. My problem, however, is how to gain a bit more musculature without using weights (if that’s possible). I was never obese, but used to be much fleshier than I currently am. Now, I have this EEVIL (yes, with 2 e’s) little wad of fad just beneath my bra area, and just above my waist, that is just resistant to every exercise I’ve tried. (I’m now trying some of yours, and will tell you if they work.) Well, keep up the good work, as we’d say here in Jamaica, and it’s a pleasure working out with you.

  9. Hello,
    I work in an office over 10 hours a day and most of the time I am sitting. I am trying to stretch more often during my work hours to help my body. Do you have any workouts you can think of that I can do at work on my 5 – 10 minutes break or any time I find to move around? Thank you very much!

    • Hi! I’m not Cassie (obviously! ;), but when I read your post, I remembered this amazing blogilates workout for the lower back that I did the other day. I know how you feel; I sit at the computer a lot too! This video really helped me–hope it helps you too! If you go to YouTube and type in “lower back stretches blogilates” it should come up, but just in case it doesn’t, here’s the address: https://www.youtube.com/watch?v=3kSdDF2cRkI
      Keep on working hard!

  10. Katina Bohn says:

    I have been working out with Cassey for almost 6 months, and I have really enjoyed seeing my body transform. However, I have such a difficult time toning my thighs. Regardless of how often I work out I cannot seem to lose the fat and this is becoming very frustrating. Is there anything that someone could recommend for me to incorporate more of?

  11. Is there any other ingredient I can substitute the ground flax seed in the experimental oatmeal crust pizza? (http://www.blogilates.com/blog/2011/10/06/experimental-oatmeal-crust-pizza/)

  12. Hi there,
    I’ve been doing pilates along with some of the jillian michaels dvds and ive been excercising 5 days a week for about a year now.. ever since starting pilates i feel like im “bloated” am i building muscle that will make me look fat?

    • My first question to you is are you drinking a lot of water? If you aren’t drinking enough water then your bod will hold onto the water in order to not become dehydrated. The water retention will cause you to become bloated looking. I had that issue a lot and I recently started drinking more water and it’s like that problem just vanished! I hope this helps :)

  13. is there a option where i can delete a old question i asked that has personal information on it?

  14. Hi (:
    I need help. I can’t find the video of the rise n shine workout for today.
    Can anyone send me the link?

  15. Hi guys i just really needed your help because I want to lose weight but it’s really hard for me because I cannot stay motivated. I wonder if any of you guys can give me a few tips on how to stay motivated, also i was wondering is there a certain workout or exercise that i can do to achieve the 34-24-34 measurements. Thank you so much~

    • Write down your goals and read them every day! This has been proven to help people motivate themselves. Also, try to form a habit of working out. A good way to do this is to coincide your workouts with another habit, like waking up our showering.

  16. Hi Cassy!
    I’ve followed and tried the pilates Abs workout yesterday (The best 5 ways for abs) and today i am sore at my neck quite a lot. Do you know why? and how should i handle it? i mean is it going to pain at the neck all the time? instead of abs

  17. Hi,

    I’ve heard bout you a few times through Bubz and I finally decided to check you out.I really want to start doing some of your workouts, but I don’t know where to start. I’m overweight with a lower back problem and a bummed out right knee that I’m probably overly cautious with and scared of stressing out too much less it starts hurting again. Can you suggest any of your videos I can start with?


    • Hi! I have a friend who has the same sort of problem–bad back and knee. We’ve done blogilates together, and right now she’s starting on the beginners’s calendar. Most of the exercises on that are perfect for her; however, if you’re looking for something maybe a little bit harder, most of the stretching videos are great for that, and if they do require using your knees, there’s usually a modification that you can do. The important thing is to do what you can. :)

  18. Anastasiya says:

    Hi! I have been hearing a lot about garcinia cambogia and I am sort of sceptical about it so I was wondering what is your opinion on garcinia cambogia and does it really helps?

  19. So I guess I have always been confused percentages on now much protein, carbs, and fats I should be taking in. Does anyone know how what the numbers are for someone trying to lose weight?

  20. Annie De Lisi says:

    Does anyone know how to subscribe to the app, to get all the videos and recommendations? I have an iPhone and I hit “tap to subscribe” and I get a message saying that in-app purchases are not allowed. Is there another way to do it other than the app?

    • That message means you’ve blocked in app purchases on your iPhone settings. Just go to Settings > General > Restrictions, then enter the passcode and turn off restrictions and it should work fine:)

  21. How far apart am i supposed to eat the meals in your meal plan? Because there are 5 meals so like at what times do I eat eat one?

    • Every 3 to 4 hours is what I have read. Breakfast, snack, lunch, snack, dinner. Sometimes I skip the morning snack, if I dont feel hungry.

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