Day 1 of 90 Day Challenge + 1st ever Weights Printable!

Day 1 of 90 Day Challenge + 1st ever Weights Printable!


^ NOTE: Look! A sample weight lifting routine just for you. Don’t be intimidated to go into the weight room next time. Be strong, be confident! You know your stuff! You can always print this out and bring with you. I bring mini notebooks all the time. For the “Blogilates Simply Slimming Circuit”, also add 1 mile on the treadmill for cardio. Do 1 set of each move for one entire circuit before doing back for rounds 2 and 3. So when I say 3×15, it actually means 3 times over a period of 3 rounds. Get it?

Day 1 DONE! 89 more to go.

I’ve been so pumped by your excitement on Facebook! I hope by now everyone has had the chance to look at the Blogilates Meal Plan for the 90 Day Challenge. If not, here’s the link to the excel sheet. Click here. Please be sure to READ the instructions and the notes section. I got a TON of questions about substitutions, what condiments are acceptable, and whether or not you can use whole eggs…trust me, it’s on there 🙂

But once and for all – YES you can use whole eggs (yolks are wonderful sources of vitamins B2, B12, D, and iron) but please take into account the difference that yolk makes in calories and fat. For example, you may want to take out the avocado during lunch in this instance. That’s why I buy liquid egg whites. Much easier.

How was my day 1? Great! Loved my oatmeal, scrambled egg whites, and banana! Super divine. Before my total body workout (above) I had a banana and 10 almonds. Sweey & crunchy. Delish. Then surprised myself and downed 3L of water during my workout!!! Protein shake after workout. Then for lunch, steamed chicken breast with salad. So refreshing. Dinner was steamed broccoli and chicken breast in lite soy sauce and sriracha. The broc was so sweet. I skipped the sweet potato because I wasn’t feeling it. Finally, for my late night snack, and probably my fave meal of the day, my cottage cheese/sugarfree strawberry jam/raw sunflower seeds dessert! It was UH-MAZ-ING.

Did you know that a lot of bodybuilders eat cottage cheese before bed to stay full throughout the night? Cottage cheese contains casein which is a slow digesting protein. It helps feed your muscles when you’re sleeping (and fasting) so that you won’t wake up ravenous. Plus a lot of people believe that this helps muscle synthesis. So I was very happy to have this snack 🙂

I ended up drinking about 4.5-5L of water today. If any of you feel like you’re peeing all the time, no worries, it will only happen for the first few days. Then your body gets used to it. You may notice that your hair, skin, and nails will look nicer due to the extra hydration.

BTW, why 90 days or 12 weeks? That’s the amount of time it takes a bikini/fitness competitor to prepare for her show. I’ve seen some pretty awesome transformations in this amount of time.


I was also very sad to be away from my computer AND phone for so long. There was so much activity on Facebook and I wanna thank my ambassadors for stepping up to the plate and answering questions for me while I was away. You helped calm and guide the POPsters. Good work.

So why was I M.I.A.? Well, I was signing paperwork for a new car! I am so excited. At first, I was gonna play it safe and classy and get black, but then decided to ask you guys what color I should get and a bunch of you said red. So, I was like, ok, red it is! Here’s my new Elantra in Red Allure. Isn’t she gorgeous? I don’t give cars names…but name screams at you when you see this baby?


1. Print meal plan and place on your fridge.

2. DO NOT stray away from the foods listed.

3. Follow each other on Tumblr, to add comments to your blog, please read this tutorial – it’s very necessary. If you have questions, go onto Facebook, I think your ambassadors can show you how.

4. Eat every 2-3 hours. Prepack your food.

5. Drink 3-4L of water everyday.

6. Follow the workout schedule here. You can use my videos, my printables, or just target those areas on your own at the gym/at home. Just make sure you get an hour in 5-6x a week.

Good job POPsters. Day 1 is over. You’ve conquered. Keep checking in with me everyday! I wanna know how you’re doing!!

<3 Cassey

35 thoughts on “Day 1 of 90 Day Challenge + 1st ever Weights Printable!”

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  1. May says:

    Love this.. I’m a week into the beginners calendar and I’m so motivated to be healthier and stronger. I know weights can speed up the process and I really want to challenge myself. I know this post is pretty old, and that you focus mainly on Pilates, but would you consider maybe doing more weight training printables and/or a few videos with weights.

    P.s. Love your videos, thanks for getting me back off the couch!

  2. Amanda says:

    Hi! I recently discovered blogilates and it is my second day on the 90 day challenge! I just was wondering if you ever made more printouts like this for each of the days. I need to get started with the gym because your workouts are currently too advantaced for me. Thanks! I love everything on your site!

  3. Margarita says:

    hey my name is margarita and cassey i need some of your help can you please email me asap 🙂

  4. Jaelyn says:

    Hey i cant open the meal plan. Is there another place to get it?

  5. Camill says:

    Hi again-
    On LoseIt inorder for me to reach my goal , I have to eat 1,355 calories and I don’t know what to do because it conflicts with the 90 Day meal challenge- Help?

  6. Laura says:

    I la-la-la-LOVED this workout! I was sweating like crazy and it felt great 🙂

  7. Kendrin says:

    I just wanted to tell you that I have done Windsor Pilates, AeroPilates, and pilates videos by Ana Caban but NONE have made me feel the burn as must as your videos have! Thank you soo much!! I love pilates and am soo glad I stumbled onto your Youtube channel..

    ps I also have an Elantra but in light blue…her name is Esther 🙂

  8. neetu says:

    hey cassey,
    awesome meal plan,i have a question though..i wamted to know wheather we hav to follow same meal plan for 90 days or will u b changing it every week or wat?
    thank u

    1. blogilates says:

      I may be emailing out diff options in a couple weeks.

  9. Tugba says:

    Hello I just read about the 90 Day Challenge and I wanted to say thank you.This was something I was searching for a long time, cause it helps to stay motivated while losing weight and you know exactly what you should eat and not =).

    I have a question and I know it ound silly but I don’t really got the explanation of the simply slimming workout.
    Do I have to do 3 x 20 dumbbell squats for 1 round and the other ones too, and this will be 1 circuit.After that , I do another 2 more circuits or how???? Please help me , I’m really confused=)
    Sorry for my bad English=)

    1. blogilates says:

      It’s a total of 3 sets of EVERYTHING. So 1 set of of everything 1st round, 1 set of everything 2nd round etc.

  10. Rosana says:

    You are so inspiring. I love that your workouts are pretty back to basics 🙂 and workouts can be done at home with free hand weights. Thanks. Nice wheels too…love the red!

  11. Sher says:

    I was wondering if I can also use Rice protein powder instead of whey protein powder, thanks!

  12. Maritza says:

    do you think there is a way you’d be able to put all your printables in one place? Because I should have been saving them as you posted, but I didn’t and now I regret it and I’m having a hard time finding them all… I don’t know if what I’m asking makes any sense :/

    1. Carly says:

      There’s a tab at the top in called “printables.” It’s between fashion and music. It’s pink.

    2. blogilates says:

      Go to “Printables” in my menu bar

  13. Carly says:

    I did this after running 5k, and I legit felt like throwing up haha. Since I already did groceries on Saturday and cannot let myself waste $60 worth of food, I’m going to start the meal plan on Sunday. I’m going to miss pumpkin bagels and Honey Bunches of Oats soooo much though!
    You look amazzzing, by the way. Hopefully I’ll get a bigger inner thigh gap and better abs like yours!

    1. blogilates says:

      ok, wasting food is bad, so I’m all for it!

  14. Emily says:

    Well Im not one for naming cars either but your car totally looks like a kiki, it screamed at me. Not the kind of car I would have pegged you for. I would have guessed you for more of a mini or little hatchback, like the toyota aygo or something. xx

  15. Bailey says:

    Ok so what would be a good sub for sweet potatoes??? I literally cannot eat it because of the taste, texture, color, everything! ew! Also, is the weight lifting required for our 90 day challenge now?

    1. blogilates says:

      Nope you can do the Pilates workouts I suggested in yesterday’s post. Juts sub another veggie.

  16. klara says:

    hello 😀
    after what hour you don’t eat anymore?

  17. Julie says:

    Totally knew you’d get red! Gray and black are not as fun!

  18. April says:

    I don’t belong to a gym, but my apartment complex has a small gym with limited equipment. Unfortunately, they don’t have barbells, only dumbbells. Could I do the walking lunges with dumbbells? What would be the best way to hold them?

    1. blogilates says:

      hold them by your sides

  19. Jennifer says:

    I have this same exact car in the same color! It has been great. I can tell our interiors are the same too. I really like the navigation, backup camera, and xm. Enjoy!

  20. Emily Patterson says:

    Awesome printout! I wish I could wear shorts out in public… I can’t even wear leggings or shorter skirts where I live because the street harassment/gym harassment and staring is just too much to handle. I have to wear long pants and t-shirts if I want to be left alone at the gym and when I walk my dog or ride my bike to school, I wear a long trench coat because I just can’t stand some of the comments. SF must be a great place to live for women, you get to wear whatever you want and retain your mental health too!! And you look awesome, Cassey.

    1. Guest says:

      This happens to me sometimes too. 🙁 I guess it’s common in any city. If I’m running or something I just turn up my earbuds really loud and ignore it! If you’re getting harrassed in the gym though I would suggest switching gyms, it’s pretty crappy that you’re paying money to a place that doesn’t ensure a welcoming environment for its patrons.

    2. blogilates says:

      Hey Em! I just kinda do my thing and I don’t care. What city do you live in? I’ve been hooted and hollered at before and guys will make comments as I run past them but whatever, I keep running faster.

  21. Kat says:

    Hi Cassey, that is a great printable! The only issue that concerns me is what trainers have told me about the squat position. Knees should never be in front of the toes because it’s hard on the knees. Ditto with the leg press machine. Your form is kind of hard to see in the squat pic, but you might want to mention this to strength training newbies because this is a common error in form. At least from what I hear, so please correct me if I’m wrong.

    1. blogilates says:

      You know what, I didn’t realize that but eek! My knees almost pass my toes. I was trying to perform a “deep dumbbell squat” where the weights hit the floor and I guess it brought me more forward than I would have liked. Thanks for mentioning this. You are correct.

  22. Ash says:

    How heavy is heavy? I know that the weight depends on the individual, but what weights would you recommend as a rough guide? Thanks!

    1. blogilates says:

      Heavy is when you are challenged to finished the last rep.