Guys, after I made the raspberry protein souffle, I couldn't stop making it for dessert for over a week. This recipe is so light, filling, and tasty that you will FALL IN LOVE over and over again. Also, this episode is a bit crazy because there's a mini accident in there so I encourage you to watch it through!

No time? Let's take 3 minutes to flat abs and a hard core! I've created a killer combo of lower leg lifts and criss-crosses to attack your lower belly pooch and shape a nice hourglass shape. Ready? Let's do this.

Happy Rocktober! Let's kick it off with a FUN contest and giveaway. You ready? We're playing the #POPstersinPlank contest! All you have to do is upload a pic of you doing a plank and you're entered to win in either of the following 3 categories: 1. Plank in the Oddest Location 2. Most People Planking in a Pic 3. Random POPster Planking Contest is open to everyone, any age, every country! Starts today and ends Oct. 8th, 2014. Upload and hashtag your pics on Instagram, Twitter, and Facebook!

If you're looking for a super easy, tasty way to have a sweet and salty breakfast make my gluten free and paleo bacon pancake stix! You don't even have to sit down and eat them witha fork. You can hold them in your hand as you're rushing out the door for school or work. Literally, so good.

These are my NEWEST six pack sculpting moves to help you tone your abs, lower belly, and obliques for a hard core and flat abs! It's only 10 minutes long but will target that belly fat zone. Grab your yoga mat, let's do some POP Pilates!

Today we are making fruit leathers! We all loved them as kids so let's bring them back healthy style. This is a delicious on the go snack that is all natural and vegan. Recipe below: 2 cups frozen cherries, thawed 1 pint strawberries, hulled and sliced 1 tablespoon fresh lemon juice 2 tablespoons Truvia Parchment paper Preheat oven to 200 degrees. Blend everything until smooth. Pour onto a parchment lined jelly roll pan and spread out very thinly and evenly. Use two pans, if needed, to make extra. Bake for 2 ½ - 3 hours or until completely cooked and no longer soft. Remove to cool.

I saw you guys were really interested in learning how to do the splits! So here is a video showing you the 9 steps I take when warming up to the splits. Be aware that this may take days, weeks, or months to accomplish depending on how flexible you are already. Be patient, you will get it. But it takes time!

Pumpkins are everywhere! It's time to celebrate by making a super easy pumpkin mug cake that you can bake without an oven! All you need is a mug and your microwave. Dorm room approved! PUMPKIN PIE MUG CAKE Recipe below: ¼ cup oat flour 2 tablespoons Truvia ¼ teaspoon cinnamon ½ teaspoon baking powder ½ scoop vanilla protein powder Pinch salt ¼ cup canned pumpkin 1 egg 1/8 cup almond milk ½ graham cracker sheet, crushed Mix the oat flour through salt in a bowl. Add the pumpkin, egg and milk and stir well. Spray the bottom of a mug or small bowl with cooking spray.

Before you start your workout today, do this fun at home cardio warm up that will get your muscles ready and your fat burning! It's a great way to get started if you don't feel like working out because it's not too intense. But trust me, after you do it, you won't be able to stop and you'll want to KILL your next workout like a BEAST!

If you crave snickerdoodle cookies and love soft, melt in your mouth muffins, then make this stuffed snicker doodle muffin right now! It is LIFE. Recipe below: INGREDIENTS: Muffin batter: 1 can garbanzo beans, drained and rinsed ¼ cup almond flour 2 egg whites 2 tablespoons coconut oil ¼ cup Greek yogurt ¼ cup Stevia 1 teaspoon vanilla extract 1 teaspoon cinnamon ½ teaspoon baking powder Pinch salt Filling: 3 ounces low fat cream cheese 2 tablespoons Truvia ¼ teaspoon cinnamon Topping: 1 tablespoon Truvia ½ teaspoon cinnamon DIRECTIONS: 1. Preheat oven to 350 degrees. 2.