WORKOUT PLAN

Monday: Total Body.

Begin the week with an awesome full body routine! (If there’s a new vid, do
that first though!) Pick 50 minutes worth of POP Pilates Total Body videos to
sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.

Tuesday: Upper Body & Back.

Focus on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm
& Upper Body and POP Pilates Back videos and end with 2 rounds of POP
Cardio or POP HIITS to let those guns out!

Wednesday: Abs & Obliques!

Perfect mid week pick-me-up with core strengthening moves! Pick 50 minutes
of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that
belly and end with 2 rounds of POP Cardio or POP HIITS to let those defined
abs of yours peak through.

Thursday: Lower Body.

Time to tighten the legs and tone up your booty! Pick 50 minutes of POP
Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body
shaper and end with 2 rounds of POP Cardio or POP HIITS to get those sexy
runner’s legs.

Friday: Mix it up!

POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates
with Equipment and Song Workouts.

Saturday:
Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa
dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine
by me.

Sunday:
Rest! Spend time with friends and fam and get your meals ready for the week.
 MEAL PLAN

REGULAR (M, W, carbs protein

F, Su) cals fat (g) (g) (g) Notes & Subs
MEAL 1
1/2 cup oatmeal 150 3 27 5 Prepare oatmeal w/ water. You
1/2 cup egg whites 63 0 1 13 can scramble & eat the eggs
separately or mix in.
1/2 banana 53 0 13 1
TOTAL 266 3 41 19

MEAL 2
1 small-med apple 55 0 14 0 Fruit sub: 1/2 cup of any fruit of
10 unsalted almonds 60 5 2 2 your choice
TOTAL 115 5 16 2

MEAL 3
6 oz chicken breast 165 2 0 56 Meat sub: lean turkey, white fish,
2 cups chopped romaine or 1 small can of canned tuna.
lettuce 20 0 3 1 Lettuce sub: any leafy green.
1 roma tomato 35 5 3 0 Bean sub: garbanzo, black/pinto
1/2 cup unsalted shelled beans. Make sure chicken is
edamame 100 3 9 8 baked, boiled, grilled, or
steamed.
2 TBS balsamic vinegar 23 2 1 0
1/2 avocado (optional) 144 13 7 2
TOTAL 487 25 23 67

MEAL 4 or POST WORKOUT MEAL

1 serving Muscle Milk vanilla If you don't have powder, eat 1/2
whey protein powder + cup of cottage cheese or plain
water 130 2 2 27 nonfat greek yogurt after your
TOTAL 130 2 2 27 workout.

MEAL 5
6 oz chicken breast 165 2 0 56 Steam all. If you don't want the
1 medium stalk broccoli 63 1 13 4 sweet potato, eat another
steamed veggie. The almonds
1 small sweet potato 54 0 12 1
are for your mini munchies after
10 unsalted almonds 60 5 2 2 dinner.
TOTAL 342 8 27 63

MEAL 6
1/2 cup lowfat cottage Mix all together. Cottage cheese
cheese 102 2 4 16 makes a great last meal bc it
1 TBS sugarfree strawberry contains casein, a slow digesting
jam (optional) 10 0 2 0 protein that keeps your muscles
1 TBS unsalted sunflower fed throughout the night.
seeds 55 5 2 2
TOTAL 167 7 8 18

GRAND TOTAL 1507 50 117 196

RATIO by cals 29.86% 31.06% 52.02%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above foods.
Do not snack mindlessly on other things. It all counts.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Reno,
Fitness Competitor "Cutting" diet plans, and my own experience
as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g protein =
4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*I am not a certified dietician, so please consult your physician
before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.

REGULAR (T, Th, carbs protein

Sat) cals fat (g) (g) (g) Notes & Subs
MEAL 1
1/2 cup egg whites 63 0 1 13 Make an omelet. Use Extra
1/2 red pepper 19 0 4 1 Virgin Olive Oil. Basically any
veggie is ok here. You can also
1/2 cup mushrooms 11 0 2 1
use 2 eggs if you want, but I
1/2 cup frozen spinach 30 0 5 4 have calc'd egg whites only.
1/2 cup edamame 100 3 9 8
4 TBS salsa 15 0 2 2
TOTAL 238 3 23 29

MEAL 2
1 banana 105 0 27 1 Fruit sub: 1/2 cup of any fruit of
10 unsalted almonds 60 5 2 2 your choice
TOTAL 165 5 29 3

MEAL 3
6 oz chicken breast 165 2 0 56 Meat sub: lean turkey, white
1 medium stalk broccoli 63 1 13 4 fish, or 1 small can of canned
1 small sweet potato 54 0 12 1 tuna. If you don't want the sweet
1/2 cup blueberries 41 0 11 1 potato, eat another steamed
veggie. Fruit can be 1/2 cup or 1
TOTAL 323 3 36 62 serv of your choice.

MEAL 4
1 serving Muscle Milk vanilla If you don't have powder, eat
whey protein powder + water 130 2 2 27 1/2 cup of cottage cheese or
plain nonfat greek yogurt after
TOTAL 130 2 2 27 your workout.

MEAL 5
6 oz tilapia 163 3 0 34 Steam all or bake all. Veggie
1 medium stalk broccoli 63 1 13 4 sub: asparagus, bok choy,
green beans etc.
1/2 cup black beans 110 0 19 6

TOTAL 336 4 32 44

MEAL 6
1/2 cup lowfat cottage Mix all together. Cottage cheese
cheese 102 2 4 16 makes a great last meal bc it
1 TBS sugarfree strawberry contains casein, a slow
jam (optional) 10 0 2 0 digesting protein that keeps
1 TBS unsalted sunflower your muscles fed throughout the
seeds 55 5 2 2 night.
TOTAL 167 7 8 18

GRAND TOTAL 1359 24 130 183

RATIO by cals 15.89% 38.26% 53.86%

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above foods. Do
not snack mindlessly on other things. It all counts.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be working
out 5-6x a week.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca Reno,
Fitness Competitor "Cutting" diet plans, and my own experience as
a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g protein = 4
cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*I am not a certified dietician, so please consult your physician
before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.
VEGETARIAN (M, carbs protein To make
W, F, Su) cals fat (g) (g) (g) Notes & Subs vegan...
MEAL 1
1/2 cup oatmeal 150 3 27 5 Prepare oatmeal w/ Prepare oatmeal
1/2 cup egg whites 63 0 1 13 water. You can w/ almond milk
scramble & eat the and add 1 scoop
1/2 banana 53 0 13 1
eggs separately or of soy or hemp
TOTAL 266 3 41 19 mix in. protein powder.

MEAL 2
1 small-med apple 55 0 14 0 Fruit sub: 1/2 cup
10 unsalted almonds 60 5 2 2 of any fruit of your
choice
TOTAL 115 5 16 2

MEAL 3
2 hard boiled eggs 155 11 1 13 Egg sub: tofu, Egg sub: tofu,
2 cups chopped romaine tempeh, TVP. tempeh, TVP,
lettuce 20 0 3 1 Lettuce sub: any more beans.
1 roma tomato 35 5 3 0 leafy green. Bean
1/2 cup unsalted shelled sub: garbanzo,
edamame 100 3 9 8 black/pinto beans.
2 TBS balsamic vinegar 23 2 1 0
1/2 avocado (optional) 144 13 7 2
TOTAL 477 34 24 24

MEAL 4 or POST WORKOUT MEAL

1 serving Trader Joes Hemp ok too. If you
vanilla soy protein powder don't have powder,
+ water 120 1.5 1 25 eat 1/2 cup of
cottage cheese or
plain nonfat greek
yogurt after your
TOTAL 120 1.5 1 25 workout.

MEAL 5
1/3 firm tofu package 132 7 3 13 Tofu sub: 1 serving
1 medium stalk broccoli 63 1 13 4 tempeh or 2 eggs.
Potato sub:
1 small sweet potato 54 0 12 1
another steamed
10 unsalted almonds 60 5 2 2 veggie. The
almonds are for
your mini munchies
TOTAL 309 13 30 20 after dinner.

MEAL 6
1/2 cup lowfat cottage Mix all together. Sub cottage
cheese 102 2 4 16 Cottage cheese cheese for soy
1 TBS sugarfree makes a great last yogurt. Or for a
strawberry jam (optional) 10 0 2 0 meal bc it contains completely diff
1 TBS unsalted sunflower casein, a slow meal, you can
seeds 55 5 2 2 digesting protein have 1/2 cup of
that keeps your berries and 10
muscles fed almonds.
throughout the
TOTAL 167 7 8 18 night.

GRAND TOTAL 1454 63.5 120 108

RATIO by cals 39.31% 33.01% 29.71%

THE RULES:
1. You must drink 3-4L of water throughout the day,
everyday.
2. You must eat every 2-3 hours.
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above
foods. Do not snack mindlessly on other things. It all counts.
5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once
a week. Add it to your totals.
NOTES:
*This meal plan is based off of the Eat Clean Diet by Tosca
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g
protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*I am not a certified dietician, so please consult your
physician before going on this plan - especially if you are
allergic to any foods. Use your senses, you know your body
better than I do obviously.

VEGETARIAN carbs protein

(T, Th, Sat) cals fat (g) (g) (g) Notes & Subs To make vegan...
MEAL 1
1/2 cup egg whites 63 0 1 13 Make an omelet. Sub eggs for tofu to
1/2 red pepper 19 0 4 1 Use Extra Virgin make "Scrambled
Olive Oil. Tofu". You must
1/2 cup mushrooms 11 0 2 1
Basically any press water out of
1/2 cup frozen spinach 30 0 5 4 veggie is ok here. tofu by placing block
1/2 cup edamame 100 3 9 8 You can also use b/t 2 layers of
4 TBS salsa 15 0 2 2 2 eggs if you several paper towel
want, but I have sheets. Place saran
calc'd egg whites wrap on top layer
only. and put a few books
upon it. Let sit for 1
hr. Once dry,
crumble and
TOTAL 238 3 23 29 scramble!
MEAL 2
1 banana 105 0 27 1 Fruit sub: 1/2 cup
10 unsalted almonds 60 5 2 2 of any fruit of your
choice
TOTAL 165 5 29 3

MEAL 3
4 oz tempeh 205 8 15 17 Protein sub: 2
1 medium stalk broccoli 63 1 13 4 eggs, Tofu, TVP,
any bean or lentil.
1 small sweet potato 54 0 12 1
If you don't want
1/2 cup blueberries 41 0 11 1 the sweet potato,
eat another
steamed veggie.
Fruit can be 1/2
cup or 1 serv of
TOTAL 363 9 51 23 your choice.

MEAL 4
1 serving Trader Joes Hemp ok too. If
vanilla soy protein you don't have
powder + water 120 1.5 1 25 powder, eat 1/2
cup of cottage
cheese or plain
nonfat greek
yogurt after your
TOTAL 120 1.5 1 25 workout.

MEAL 5
1/3 cup uncooked Too cook Quinoa,
quinoa 209 3 36 8 it is a 1:2 ratio b/t
1/2 red pepper chopped, the grain and
with 1 serv cilantro, water. Make a
onions, and lemon juice 54 0 12 1 Mexican Bowl!
1/2 avocado, chopped Quinoa on
into cubes 144 13 7 2 bottom, black
1/2 cup black beans 110 0 19 6 beans in middle,
top with veggie
choppings! You
can sautee
veggies or eat
TOTAL 407 16 55 11 fresh.

MEAL 6
1/2 cup lowfat cottage Mix all together. Sub cottage cheese
cheese 102 2 4 16 Cottage cheese for soy yogurt. Or for
1 TBS sugarfree makes a great a completely diff
strawberry jam (optional) 10 0 2 0 last meal bc it meal, you can have
1 TBS unsalted contains casein, a 1/2 cup of berries
sunflower seeds 55 5 2 2 slow digesting and 10 almonds.
protein that keeps
your muscles fed
throughout the
TOTAL 167 7 8 18 night.

GRAND TOTAL 1460 41.5 167 109

RATIO by cals 25.58% 45.75% 29.86%
THE RULES:
1. You must drink 3-4L of water throughout the day,
everyday.
2. You must eat every 2-3 hours.
3. Blogilates-approved condiments: lite soy sauce,
sriracha, tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above
foods. Do not snack mindlessly on other things. It all
counts.
5. If you find it is too much or too little food, just play with
the portion sizes. But do not go under 1200 cals, as we will
be working out 5-6x a week.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine
once a week. Add it to your totals.
NOTES:
*This meal plan is based off of the Eat Clean Diet by
Tosca Reno, Fitness Competitor "Cutting" diet plans, and
my own experience as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g
protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.
*I am not a certified dietician, so please consult your
physician before going on this plan - especially if you are
allergic to any foods. Use your senses, you know your
body better than I do obviously.