Printables & Tips

Printables & Tips

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This is an inspirational photo challenge that will get you thinking creatively. You need to do this. It’s going to be so fun! PLUS….HUGE prize at the end for one lucky POPster who has participated every single day of the challenge. Make sure you have an instagram account! Follow Blogilates, @poppilatesofficial, & @blogilatesdesigns. Use the hashtags #blogilates & #goodvibeschallenge for a chance to win a prize!

Fitness, Food, & POP Pilates

Your September Workout Plan!

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Post-Workout Nutrition – how long do I wait? Consuming a post-workout meal within 2 hours of your gym session will give your body what it needs to repair, grow and build strength for future performance. Ultimately, the timing of your post-workout meal/snack will depend on how hungry you are and how much you ate before your workout. Just like pre-workout meals, post-workout nutrition also depends on what type of training you did and its intensity.

What to eat before and after your workout!

Pre-Workout meal – when and how much? Depending on how much time you have, it’s ideal to have a pre-workout meal about 2 hours before exercise that contains ~300 to 500 calories, OR have a smaller meal/snack with less calories, 30 to 60 minutes before you train. Pre-workout meals will vary from person to person because some people take a longer time to digest certain foods. It’s best to listen to your body and notice how you feel after you eat.

What to eat before and after your workout!

#journeytosplits 30 day challenge! This will be a VERY REWARDING journey, however, you will need to show me that you are DEDICATED. Increasing your flexibility at this level TAKES TIME. A little every day. You will need to stretch for at least 10 min a day if you’re serious about getting into the splits in 1 month.

30 Days & 30 Stretches to Splits! #JourneytoSplits

It's time for #thestretchproject!! I want you to focus on flexibility. Not only does being flexible prevent injury, it also helps you sculpt better posture AND you can truly get a deeper, more intense workout when you’re movement is not restricted.

The Stretch Project – 30 day flexibility challenge!
  • Carla Serra
    Carla Serra

    I need to know if its one pose per day and how long to hold it

The Official 30 day Thigh Slimming Challenge

30 Day Thigh Slimming Challenge!
  • Bri Aspen
    Bri Aspen

    Yay!!! Lovin these challenges!!!

  • Yommashita Franklin
    Yommashita Franklin


  • rukmani hans
    rukmani hans

    Still doing it : )

  • Winsq_bUbBleGuMmie😘

    I am going to try it starting may 1st...

Extreme Muffintop Crushing Workout

Extreme Muffintop Crushing Workout Printable

#Fabruary workout calendar!

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  • 🌻Mia🌻

    Hahahaha!! even though I do like 1D and blogilates!

  • Kaity!

    Same!! We are just living full lives!x)

  • 🌻Mia🌻

    yeah pretty much!!!

  • Indwen Greenleaf
    Indwen Greenleaf

    Chrissy Smithe I challenge you to finish thte rest of this year blogilates style with me!!

  • Indwen Greenleaf
    Indwen Greenleaf

    You too, Keyaira McGlaughlin Keyaira99 mcglaughlin

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30 Day Butt Lift Challenge

30 Day Butt Lift Challenge!
  • Klara Nguyen
    Klara Nguyen

    I just finished the 30 day squat challenge on pinterest...maybe I should give this a try too!

  • Chantelle Balanowski
    Chantelle Balanowski

    Yeah, I am already doing it

  • Rebecca Del Castillo
    Rebecca Del Castillo

    This is beyond perfect. I learned all of these from you to begin with and now it's put into an easy 30 day plan? Starting this for February!! :D

  • Katarzyna Kożuch
    Katarzyna Kożuch

    Cassey you're the best! Greetings from Poland ♥

  • Alina Mende
    Alina Mende

    I loved the 30-day Ab-Challenge, so excited about this one! Thanks Cassey you are amazing :)

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Beginners Workout Calendar 2.0! Perfect for those getting back into working out or just starting out! #workout #blogilates #beginnersworkout

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  • Cheyenne Joslyn
    Cheyenne Joslyn

    Doing both this one and the flat abs and loving it

  • Christine Woodington
    Christine Woodington

    Site seems to be down been trying to access on desktop and tablet

  • Victoria Keith
    Victoria Keith

    1 down 27 to go!

  • Michele Meiresonne- Fisher
    Michele Meiresonne- Fisher

    luxury ray ban glasses. best price for my friend 's gift when i am not get my salary! stop by and check out the difference polarized lenses can make.

  • Angela B
    Angela B

    I just started today! I am so excited for this journey! Thank you!

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30 day ab challenge. Earn your flat tummy! Just check off the moves each day. Pretty fun and easy :D #30dayflatabs #abchallenge

30 Day Flat Abs Challenge!

Do you guys know how much PROTEIN is in your food?! I thought it would be wise to show the recommended serving size along with the calories so that there'd be some type of an even playing field here. Also be aware that just because a food shows up lower than another food on this chart, it does not mean it is "unhealthy" or that you should avoid it like the plague. All foods are created to bring us all sorts of different nutrients.

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6 Min Sexy Abs!

6 Minute Sexy Abs Printable
  • Alyssa Diaz
    Alyssa Diaz

    Just did this one! Felt the burn :-)

6 Minute Sexy Little Waist Printable

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Blogilates — Fitness, Food, & POP PIlates
  • Brooke Papineau 😍
    Brooke Papineau 😍

    Hey I literally just finished this workout on YouTube! It was great! I feel so strong!

  • Anna DeMartino
    Anna DeMartino

    Love this I added this to my workout collection!!!

  • Freya Zra
    Freya Zra

    This workout is so painful :D

  • Bri Aspen
    Bri Aspen

    This workout is soo hard!!! That's why it's my favorite though...😉

6 Min Sexy Booty!

Banana Nut Mug Cake + San Diego Masterclass!

VS Model Ab Workout! So good! Do it now!

VS Model Ab Workout Printable!
  • Grace Wagner
    Grace Wagner

    I have to watch the video though so you can remind me to not wimp out :)

  • Bria McCauley
    Bria McCauley

    Love this!!!!

  • Camille Webb♡
    Camille Webb♡

    I love watching your workout videos! You really inspire me to work hard!


Get Ready for the 30 Day #AprilAbs Program!
  • cathєriиє

    just got the calender, im excited to start :)

  • Maya Jennifer
    Maya Jennifer

    Where can I find the password?!

  • Lulaboola

    You need to sign up to Cassey's newsletter on

  • Tarrie Revenant
    Tarrie Revenant

    And don't worry, it's free and she doesn't spam. =)

  • Carla Olivares
    Carla Olivares


My fave fat burning foods for boosting metabolism.

Best Foods for Burning Calories & Boosting Metabolism
  • Cindee Ella Mari Sumilang
    Cindee Ella Mari Sumilang

    wow!!! these are good!!! i love spicy! all of these actually and good to know that these help me in my diet!

Eat less "CRAP". Eat more "FOOD".

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How To Be Successful

Don’t let small minds convince you that your dreams are too big
  • Gloria Bold
    Gloria Bold

    Thanks :)

  • Paula Murat
    Paula Murat

    Can you put this up in your page so we can print it?

Workout NUTRITION!!!

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simple diet tips

Printable Workouts

comparison of whole grains and which is best for you

Printable Workouts