Hard Work. It pays off. My Bikini Diet & Workout.

First of all, sorry my room is messy, yes I know. This morning I was trying out my new MAC makeup. It was actually pretty fun! I didn’t go too dark because I still had to workout later and didn’t wanna look like a freak at the gym.

Anyway, I decided to do a little modeling practice. My trainer Kip actually put it in my master plan that I need to practice modeling for at least 30 minutes a day! What a life huh!? I also read in Oxygen Magazine that competitors should wear their heels everywhere in the house as much as possible…doing laundry, cooking food, whatever – just to get used to it. I feel like my walk is not very fluid. I need WAYYYY more sass! I feel like I am still trying to balance on my 5″ heels – like I don’t OWN them yet. Oh well, 16 more days to go til May 5th. I’m sure it’ll get better.

So yeah, above is a picture I took this morning in my Body Language shorts and Lulu bra. When I looked in the mirror, I was stunned to see these lines coming out! Like what!!???? I was actually astonished at the progress. And that’s not even where I’ll be in 16 days. Big changes will still be happening. Kip says that thanks to my years of doing Pilates my ab lines are long like that. If I had been doing tons of heavy, weighted ab work the first lines showing may have been a 6 pack. I mean, the leaner I get, the more you’ll be able to see the 6 pack anyway, but I am very happy to see these lines first. I LOVE PILATES!!!!

After posting this pic on Facebook, I got soooo many positive comments from you guys. I want to thank you so much for being MY INSPIRATION and my MOTIVATOR. Your belief in me makes me want to work even harder! Obviously I know what you’re thinking now. “Cassey, can you share with us your workout and your diet?”

Of course POPsters!

I aint hiding nothin’ from you. Durr. And it’s not anything I haven’t told you before. You just gotta live, love it, breathe it, and take it seriously.


Morning: protein pancakes or an egg white veggie omelet with soy sauce/sriracha or salsa. Gummy vitamins.

Mid-morning snack: protein shake (I really like met-rx vanilla from Trader Joes or MAXPRO cinnamon roll from Max Muscle…mmmm)

Lunch: Catfish/tilapia/or some type of white fish and lettuce. I am not really using any dressing right now. I kind of like my soy sauce and sriracha mix on top of it. I know, weird.

Afternoon snack: a couple boiled eggs, with yolk

Dinner: chicken breast, green beans, and Miracle Noodle Zero Calorie Noodles (Yea that’s right. they’re noodles with ZERO calories.)

Post dinner snack: protein pancakes if I am feeling sweet or some type of lean protein and veggie

Diet Questions:

Do you eat fruit or nuts? If I do, it’s in the morning and if I feel like my carbs are too low/I am lacking energy. I’ll have an occasional frozen mango chunk and some almonds. I have a sweet tooth unfortunately! Good thing this is only for contest prep!!

How do you feel? So far, I am feeling good. This is SUPER DUPER clean eating. I am full and my metabolism is so crazy because I am eating every 2-3 hrs. Sometimes I’ll crave things like peanut butter and fruit, but I have been ok. I’ll cheat a mini bit if I am dying, but not crazy binge so that it’d offset my hard work.

How much water are you drinking? 1 gallon a day.


Mon: Back, Bi, Abs + Cardio

Tues: Drills, HIITs

Wed: Chest, Shoulders, Tri’s + Cardio

Thurs: Drills, HIITs

Fri: Legs & Butt + Cardio

Sat: Drills, HIITS

Sun: Rest day

Workout Questions:

How long do you go? I usually do weights for about an hour and then cardio for 30-45 min. If it’s HIITs and drills about an hr as well. I might weight train my fave body part of the moment for about 30 extra min on those days. So in my case, it’s butt and legs! Sometimes I’ll do double days and go back to the gym and hit some extra cardio for about 30-45 min if I have energy. Treadmill, elliptcal or precor. And yes, I still teach my 5 classes throughout the week.

How do you get all that energy? Good food. Hydration. Self motivation. Desire to succeed driven by the results I see.

How do you have time? Uhhh, I guess I am a little on the lucky side here…I am a blogger and Youtuber so my schedule isn’t too rigid. And yes it is RIDIC that I am in the gym for over 3 hours a day sometimes. Depends on where you are and where you need to be. I didn’t start SERIOUSLY training for this until about about 1 and a half months ago but 1 week of that was my week in LA and New York and I TOTALLYYYYY binged on Pita Chips, nuts, street food (love the Halal cart stuff in NYC OMG)…yeah it was so bad…but so good!

How much weight have you lost? Since March 10, I’ve lost 10 pounds. I know. I can’t believe it either. I owe it to Kip for pushing my a** to the limit EVERY TIME.


– Figure out how to tan myself for the competition. I need to be super dark!

– Practice my makeup application.

– Get someone to do my hair. I want it to look like this. Do you think I need extensions to get that volume?

– Practice getting comfy in my model walk.

– Get Aubrie and Danny J’s (The Sweaty Betties) rooms ready at the house…they are visiting me for my first bikini competition! I can’t wait to pick them up at the airport and meet them in real life!

All that and continue to PUSH HARD! The whole journey so far has been MORE than rewarding. I’ve meet so many cool people along the way. Good people. Also, seeing hard work paying off daily pumps me up more than anything. Whether it’s with my body, my work, my business, whatever. Seeing progress is ULTIMATE SATISFACTION! Don’t you agree?

Anyway, it’s like 2am and I leave for LA in like 5 hrs and I haven’t even packed yet. I am soooooo bad. At least all I need to do pack is my food and my workout clothes/shoes.

I already put these in cute ziplock baggies. Protein pancake recipe here.

Maybe a swimsuit to go tanning a bit. It’ll be a quick trip. I cannot wait to meet all of y’all at the POP Pilates LA Meetup!!!!! Over 200 of you got tickets. Umm, I wonder if you all will actually show up? Either way it will be nuts!!!!!  There are still some left, go here to print your tix. Make sure to show your ticket on your iPhone or print out the ticket and bring it with you.

Saturday April 21, 2012



A 1 hr full length POP Pilates class! Get ready to get sore!!!
Then a Q&A Sesh and time for meet and greet!

A yoga mat! Your enthusiastic self!! Wear Blogilates gear if you have it :)

Hollywood Dance Center
817 N Highland Ave
Los Angeles, CA, 90038
(North of Melrose Ave.)

LIVESTREAM: Just tune into http://www.blogtv.com/People/blogilates on Saturday April 21st around 2:30PM (Pacific Standard Time in California) for the start of the session.

The Conversation (89)

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  • Kim says:

    YOU ARE PERFECT :-* I very like your workouts – your body is my motivation :-)
    I am from Czech republic and i really love you !

  • Megan says:

    This is a really late comment, but I think your hair is a good length and extensions probably aren’t needed, you could try curling it next time you want the definition, and use volume hairspray, that helps a lot. Also, ask you hair stylist to ‘texture’ your hair, its when they cut small pieces from the top so it lifts more to add volume.
    You look great!

  • Lynelle says:

    You look amazing! I want to look like you in probably 5 years! Hehe. :) What’s your personal exercise routine?

  • tintintine says:

    you are good looking and feminine even though you work out like Crazy. I grew up doing gymnastics and cannot for the life of me get rid of my 6pack lines to get a more feminine physique. major jelly. :P

  • Gina says:

    Hi Cassey! I know you’re no longer preparing for his, but can you let me know how many ounces of chicken/fish you were eating at each meal?

  • Anon says:

    I want to be beautiful too :(

    • tintintine says:

      look in the mirror and tell yourself you ARE. then BELIEVE it.

      • Michaela says:

        This is a year late, but I really love your positive encouragement (tintintine). Thank you. It helped me too.

  • […] sources: Nobody Goes Here, Blogilates, author’s own, Tumblr, […]

  • Anita says:

    Appreciate your inspiring post! You are motivating so many! ! I’d love to send you some samples of a great protein shake to try.
    Please email me if you would like some… :)

  • Samantha says:

    Thank you so much for all your honest wonderful information! You are a beauty inside and out. Best of luck with any future competitions!

  • Cristina says:

    You look sooooo cute and sexy!!!I like very much your videos and the way you talk :-)
    Keep fighting for your dream!
    Good Luck!
    Kiss :-))

  • Anon says:

    Girl, for the amount of calories you are burning living, you are not eating enough calories. I went through something like what you are doing now and ended up with massive heart problems. Being thin isn’t worth it. Just trust me on this one. I am glad to see you are eating healthy foods, you just need a lot more of them to sustain your active lifestyle, and keep a healthy heart.

  • Jess says:

    Those pancakes looks interesting…
    I’m going to try that with my herbalife protein ahaha

    I love how your body looks like, you’re a true fighter!

    You should dye your hair with some crazy colors, to match your clothes haha <3

  • aa says:

    Wow, I sure am will pretty hungry on that diet but I will try :L

  • Meredith says:

    How long did it take to start seeing results

  • Donna says:

    Hi Cassey! I absolutely LOVE how even more gorgeous you have become. It would be super awesome if you could post your entire meal plan and also your complete workout. I know it can be tedious, so if you can’t, it’s totally fine! I’m glad you provided a sample that I can follow! You inspire me so much and now I have my own visual poster to reach my goal. Thank you so much! <3

  • Meg says:

    Hi Cassie!
    I find it really hard to eat healthy without a kitchen. I’ve gained almost 10 pounds eating supposedly healthy foods from the dorm cafeteria! Not to mention I’m a vegetarian. Back when I was home either my mom or myself would cook meals that were healthy, had enough protein, nutrients, all that stuff. Here I feel like even a veggie sandwich is adding weight! And I run/bike every day! I just increased my workout load this week to an 8 mile bike ride with 3 of your videos throughout the day. What are some tips to eating healthier, aside from keeping good healthy snacks, when you have to live off a meal plan and salads get hard to spice up after each meal?
    I’m trying to get a body like yours before I see my boyfriend for the first time in five months!
    Good luck in your competition!

  • K says:

    Hi Cassey! I have a question. Why are you not eating fruits? Is it a bad thing?

    • Cailyn says:

      Fruit has Carbs. By cutting out a lot of carbs you burn fat crazy quick!

  • emmad says:

    wow i would love a body like yours ive been doing lately running 8-12k twice a week swimming once a week for an hour to hour half horse riding moderatley twice a week about 30mins and hard once a week 45-1hr, gym once a week where i do 45-1hr cardio and weights and abs 20-30 mins thats when im at home, at university (college) i go to the gym 4-5x a week and do 1hr mixed treadmill and cross trainer (epillpitcal?) 2-3 x week then weights and abs then 30-40mins cardio with 30mins weights once a week sometimes or do cardio then a class (pilates or body conditioning), i have gained more muscle but fat and finding it hard to loose weight even thought i dont eat large amounts. i want to really tone up but have had to stop doing lunge/burpee anything like that type of thing due to knee problems caused by overdeveloped adductors (which look gross) , i feel like a do quite a bit of exercise but still not seeing much results. i dont have access to weights at home as cant afford a full gym membership. not sure what to do its really getting on my nerves, im pear shaped too (hip and love handle area) am i doing too much cardio and not enough toning exercises?? i dont eat unhealthly but not super healthy, im trying to drink more water as i can be bad and not drink much which has helped my skin already but i find im a little tired and very hungry after doing my 1hr cardio at gym i dont have the energy to do lots of weight training but cant do to much HIIT due to my knees also not sure if what i do is considered as enough exercise or not ah sorry for the long message but i love your videos and try to do them when im not constantly studying haha thankyou :).

  • Bethany says:

    Hey Cassie!
    Just wanted to say love you,your inspiration,your videos and that body…..WOW you look absolutely stunning!!
    I do have a question about the protein shakes in your bikini challenges,last year you used the Super Advanced Whey Protein,but this time on your blog you said you used Met-Rx or Maxpro. What would you suggest and is there really any difference? I’m not looking to be doing a bunch of body building,just lots of cardio,toning and getting a bikini bod.
    Again you’re doing great,keep up the awesome work!

  • sades says:

    Wow you look awesome!! I want those abss!! Lol. Do you take any suplements other then protein powders? Like fat burners, or bcaas. I have been reading about them on bb.com but I always worry about the safety of those kind of products. Thanks :)

  • danielle says:

    Hi Cassey!
    First of all WOW! you look awesome! congrats on getting the body you’ve dreamed of! i wish i had even half of your motivation! i just have a question on your workout regimen, what do you do for drills and HIITS? i do HIIT training on the treadmill and elliptical but i was just wondering what the drills part is?
    good luck in your competition, you’ll do great! you’re an inspiration to all of your followers and you push me to reach for my dream of finally having a bikini bod!