• Author / Uploaded
• Bianca Lacramioara Florea

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BIG BOOTY TIGHT TUMMY 30 DAY PROGRAM

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Introduction to the BBTT program If you are reading this, you have purchased the BBTT program and are ready to kickstart your fitness journey with a great attitude and a plan to reach the goals you want for yourself. I congratulate you on taking the first step to regaining control over your health! If you have done challenges before, you will notice that this challenge is not quite like the others you have done before. This one goes a little bit deeper than surface level and reaches into the deeper reason WHY you want to work out and “look and feel better” and allows you to explore other reasons you may not already have the body you’ve always desired. To me, health and fitness encompasses all- meaning that it is not just about working out on a daily or weekly basis; it is also about taking care of and developing your mind and your soul, and making sure that every part of your life lines up with what you want for yourself. I learned to evaluate my life and the way and reason i do things from a new point of view, and i hope that you can learn this too. If your goal is confidence- you will find it here If your goal is self-love- you will find it here If your goal is to have a program and stick to it- you will find it here If your goal is to have a community that will support you and help youyou will find it here And finally, if your goal is to get the body you’ve always wanted- if you follow what i have told you and utilize it in your everyday life- you will also find that here! So without further ado, let’s get started on these goals!

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Schedule *I have created this schedule for you as a suggestion, you may move around the days that you workout (suggested 4x/week) or you may choose to do 2-3 days a week - at your discretion.*

MONTH Sunday

Monday

Tuesday 1

Read through all material and review workouts - take “before” picture - greet other members or ask questions in group chat - for technical questions directly email jo at: [email protected]

REST

REST

REST

7

Workout #5

8

(G5) legs- hams & glue med OR (H5) legshamstrings and glue med

14

15

Workout #9

(G9/H9) Gym & home workout HIIT abs

21

22

Workout #13

Workout #1

Wednesday Thursday 2

(G1) legsposterior chain OR (H1)- legsposterior chain

REST

REST

REST

9

16

G17/H17) Gym & home workout Stretch & active recovery

29

Workout #18

(G18) booty baby (2) OR (H18) booty baby

REST

(G2) back & core OR (H2) back and core

10

Workout #6

17

Workout #10 (G10) upper body OR (H10) upper body

23

OR (H13) legsanterior chain

28

3

(G6/H6) Gym & home workout HIIT

(G13) legsanterior chain (2)

Workout #17

Workout #2

30

24

Workout #3

4

(G3) legsanterior chain OR (H3) legsanterior chain

11

Workout #7

(G7/H7) Gym & home workout Stretch & active recovery

18

Workout #11

(G11) legsposterior chain (2)

Friday

Saturday


Workout #4

5

(G4) chest, arms & core OR (H4)- chest, arms & core

12

Workout #8 (G8) booty baby OR (H8)- booty baby

REST

19

26

Workout #14

Workout #15

Workout #16

(G14) chest arms & core (2) OR (H14)- chest, arms & core

(G15) legshams & glute med (2) OR (H15) legs

(G16/H16) Gym & home workout HIIT

30 FEBRUARY 1

Workout #19

(G19/H19) Gym & home workout HIIT abs

REST

2

Workout #20 (G20) final booty blast OR (H20)-legs

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REST

6

13

20

Workout #12 (G12) back & core (2) OR (H12)- back & core

OR (home) legsposterior chain

25

REST

REST

27

Workout Instructions The workouts that I have made for you to follow during this challenge are pretty easy to follow, but if you are having difficulty understanding what you should be doing, and when, please refer to this section. If you have any other further questions, make sure to either message me or write in the Facebook group so that others that have the same questions may also benefit from you asking it :) First things first, every workout has been separated into “gym” and “home” workouts. While the workout videos have been combined, the workouts are actually separate, with the exception of a few “gym & home workouts”. Each kind of workout is shown and marked with their own colours. RED= gym, BLUE= home, PURPLE= gym & home. Now, almost all the workouts are made to be in supersets! What this means is that the exercises are grouped or paired (with no rest in between), and after the group/pair is done, you then rest! This makes for a greater burn and metabolic increase (burning more fat) When you see exercises right next to each other in the chart, the first with a number (for example: 1. donkey kicks and then SS: leg lifts, this means that you will do the first exercise for as many reps specified, then without rest, do the leg lifts. The “sets” signifies how many times you must do this pairing, and then you move on to the next set of exercises. There are some exercises that have 30+ reps. What i want you to remember here is that, most likely, you won’t be able to do all the reps in a row- so be patient, do as many as you can- have a 5-10 second break, then keep going! Don’t get discouraged if you cannot do them all at one, or if you struggle with them- it means you’re burning calories and getting closer to that goal bod!

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LINKS TO VIDEOS: *each video contains both home and gym workouts*

password: bbtt2@ workout 1: https://vimeo.com/251892404 workout 2: https://vimeo.com/251893971 workout 3: https://vimeo.com/251894920 workout 4: https://vimeo.com/251895914 workout 5: https://vimeo.com/251897830 workout 6: https://vimeo.com/251899260 workout 7: https://vimeo.com/251900051 workout 8: https://vimeo.com/251900554 workout 9: https://vimeo.com/251901401 workout 10: https://vimeo.com/251901660 workout 11: https://vimeo.com/251902349 workout 12: https://vimeo.com/251903192 workout 13 : https://vimeo.com/251903818 workout 14: https://vimeo.com/251904481 workout 15: https://vimeo.com/251905368 workout 16: https://vimeo.com/251906243 workout 17: https://vimeo.com/251941866 workout 18: https://vimeo.com/251943270 workout 19: https://vimeo.com/251943071 workout 20: https://vimeo.com/251942292

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gym workout 1 (G1): legs posterior chain

home workout 1 (H1): legs posterior chain

EXERCISE

EXERCISE

REPS

SETS

*warm up 5-10 mins on treadmill

SETS

*100 jumping jacks warmup

1. Banded hip abduction

15

SS: lying banded hip extensions

15

2. dumbell squats

12

SS: single leg straight leg deadlift

REPS

1.banded/bodyweight hip abduction SS: lying banded hip 3 extensions 3

4 2.bodyweight plie squats

12/side

4

SS:couch/chair supported kick outs

20

3

20

3

15

4

15

4

3. dumbell plie squat

15

3 3. hip hinges

20

3

SS: lunge to knee to chest

15

3 SS: lunge pulses

20

3

4. sumo deadlift

15

3 4. heel elevated kicks

20/side

3

SS: cable glute kickbacks

15

3 SS: donkey kicks

20

3

Finisher: 100 in-and-out squats

FINISHER: 50 knee tuck jumps

gym workout 2 (G2): Back and Core

home workout 2 (H2): back and core

EXERCISE

REPS

SETS

EXERCISE

*warm up 5-10 mins on treadmill

REPS

SETS

*100 jumping jacks warmup 1. scapular protration/ retraction SS: plank oblique 3 crunches

1. wall Y's (front and back)

10

3

10/position

3

SS: scapular retractions

10

10/side

3

2. seated cable row

15

4 2. squatting row

20

4

SS: lat pull-throughs

15

4 SS: reverse snow angels

20

4

3. bent over DB row

10/side

3

3. bent over body weight row

15

3

SS: mountain climbers

10/side

3 SS: mountain climbers

15

3

4. moving V-sit

25/side

3 4. moving V-sit

25/side

3

SS: plank taps (reaches)

25/side

3 SS: plank taps

25/side

3

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gym workout 3 (G3): Legs anterior chain

home workout 3 (H3): legs anterior chain

EXERCISE

EXERCISE

REPS

SETS

*warm up 5-10 mins on treadmill

REPS

SETS

*100 jumping jacks warmup

1. walking quad stretch

10/side

3

1. quad stretch

10/side

2

SS: walking lunges

10/side

3

SS: lunges

20/side

2

15

3

15/side

3

2. sissy squats (can be 2. sissy squats

15

3

assisted)

20/side

3

SS: squat with lateral foot tap

SS: squat with lateral foot tap

3. rear foot elevated split 3. 4 quadrants hop

20/side

3

squat

15/side

3

both sideways)

20/side

3

4. seated leg extensions

20/side

3

SS: lunge pulses

20/side

3

SS: lunge pulses

20/side

3

4. leg press (centre/and

FINISHER: 100 high knees

FINISHER: 50 lunge reach to elbow knee touch

gym workout 4 (G4): chest/arms/core EXERCISE

home workout 4 (H4): chest/arms/core

REPS SETS

*warm up 5-10 mins on treadmill

EXERCISE

REPS

SETS

*100 jumping jacks warmup

1. plank shoulder taps

20

3 1. plank shoulder taps

20

3

SS: cable rear delt fly

20

3 SS: near to wide reaches

20

3

wall)

15

3 2. pushups (one of the variations)

10

3

SS: burpees

15

3 SS: burpees

10

3

3. dumbbell 21s

21

3 3. bodyweight curls

12

3

SS: arnold press

21

3 SS: bodyweight dips

12

3

2. push-ups (military, box, bench or

core complex

core complex

a) crunches

10

3 a) crunches

10

3

b) bicycle crunches

10

3 b) bicycle crunches

10

3

c) toe touches

10

3 c) toe touches

10

3

d) russian twists

10

3 d) russian twists

10

3

e) inchworm

10

3 e) inchworm

10

3

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gym workout 5 (G5): legs - hamstrings and glute

home workout 5 (H5): legs- hamstrings and glute

med

med

EXERCISE

REPS

SETS

*warm up 5-10 mins on treadmill 1. side-lying clam

REPS

SETS

*100 jumping jacks warmup 20/side

SS: side-lying straight leg

3 1. donkey kicks

20/side

3

20

3

15 each

3

SS: chair/couch supported leg 20/side

hip abduction

EXERCISE

3 lifts

15

4 2. squat to goodmorning?

abduction

15

4 SS: straight leg donkey kick

15/side

3

3. swiss ball hamstring curls

15

3 3. hip rotation to side lunge

15/side

3

3 abduction

15/side

3

2. squat to goodmorning SS: toe in standing hip

SS: standing toe in hip SS: straight leg deadlift

15

4. bent forward lunge

20/side

3 4. lunge to kick back

20/side

3

SS: bear crawl

20/side

3 SS: bear crawl

20/side

3

core complex

core complex

a) crunches

10

4 a) crunches

10

4

b) bicycle crunches

10

4 b) bicycle crunches

10

4

c) toe touches

10

4 c) toe touches

10

4

d) russian twists

10

4 d) russian twists

10

4

e) inchworm

10

4 e) inchworm

10

4

gym & home workout 6 : HIIT EXERCISE warmup - 100 jumping jacks FUNCTIONAL STRETCHES

1. moving quad stretch

4. pigeon pose

2. moving calf sweep

5. twisted star

3. moving hamstrong stretch

6. upper back stretch

DO 3 ROUNDS OF THE EXERCISES, ONLY REST BETWEEN; ROUND 1- 30 REPS, ROUND 2- 30 REPS, ROUND 3- 15 REPS 1. Squats

6. speed lunge to knee up

2. Squat pulses

7. Plank, Half-burpee, shoulder tap

3. Jumping squats

8. Side plank, hip dips

4. Lunges

9. half burpees 10. plank, leg raise, mountain

5. Lunge Pulses

climber (4)

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gym & home workout 7 (G7/H7) : Stretch and Active Recovery start with 30 mins steady state cardio, speed= brisk walk (3.0-5.0) *doing low-impact slow and steady cardio that keeps your heart rate between 120 and 140 bpm has been shown to increase blood flow, negate soreness, rest your central nervous system, and help your body adapt to new training loads *take your time with this complex and run through it 2-3 times

SHORT (easy) CIRCUIT 1. sun salutation 2. deadbug 3. rocked back adductor stretch with external rotation 4. pigeon pose 5. groin stretch 6. cobra gym workout 8 (G8) : Booty Baby EXERCISE

home workout 8 (H8) : booty baby

REPS

SETS

EXERCISE

REPS

SETS

Warmup: banded leg lifts (side and back)- 10 each direction

*100 jumping jacks warmup

1.Open hip rotation into side lunge

1. open hip rotation into side 20/side

3

lunge

10/side

2

20/side

2

SS: rear foot elevated split 10

3

squat

10 each

3

2. Squat jumps

15

3

hold

3

SS: hip thrusts

15/side

3

10

3

3. plie squats

10/side

3

SS: couch supported kickouts

10/side

3

SS: box jumps 2. Squat Jumps to squat pulse SS: hip thrusts to thrust hold

10/10 second

3. plie squats

3

SS: single leg romanian deadlift 4. backwards lunge

3

20/side

3

20/side

3

4. banded/bodyweight seates

into heel kickback SS: straight leg donkey kicks

15/side

hip abduction SS: plank, leg raise, mountain

20/side

FINISHER: 100 in and out squat pulses

3

climbers

1

FINISHER: 50 lunge reach to elbow knee touch

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gym & home workout 9 (G9/H9) : HIIT abs EXERCISE

REPS

SETS

warmup: 50 crunches + 50 half burpees 1.bicycle crunches

20/side

3

10

3

20/side

3

SS: half burpees

20

3

3. toe touches

20

3

20/side

3

20-30 seconds

3

20

3

SS: inchworms 2. plank oblique crunches

SS: mountain climbers 4. plank hold SS: leg raises FINISHER: standing speed bicycle crunches (100)

gym workout 10 (G10) : upper body EXERCISE

home workout 10 (H10): upper body

REPS

SETS

warmup: 200 jumping jacks with weights in hands

EXERCISE

REPS

SETS

*100 jumping jacks warmup

1. bench press

10

3 1. squatting row

10

3

SS: elevated pushups

10

3 SS: elevated pushups

10

3

raises

15

3 2. narrow to wide reach

15/position

3

SS: arnold press

15

3 pike pushup

8-10

3

10/side

3

3 SS: dips

10

3

3 4. bodyweight curls

20

3

3 SS: bodyweight face pulls

20

3

2. lateral shoulder

3. plank shoulder taps SS: bench dips

10/side 10

3 3. plank shoulder taps

4. alternating width curls SS: hammer curls

10 each width 10

FINISHER: alternating high plank/low plank (50/

FINISHER: alternating high plank/low plank (50/

position)

position)

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gym workout 11 (G11): Legs anterior chain (2)

home workout 11: legs posterior chain

EXERCISE

EXERCISE

REPS

SETS

warmup: walking lunges (50/side bodyweight)

*100 jumping jacks warmup

1. banded/bodyweight lateral

1.banded/bodyweight hip

walks

REPS

3 abduction

12/side

SETS

20

3

SS: lying banded hip SS: supermans

12

3 extensions

20

3

2. front squats

12

3 2.bodyweight plie squats

15

4

3 outs

15

4

SS:couch/chair supported kick 12/side

SS: shallow lunges 3. leg press

20

3 3. hip hinges

20

3

SS: box jumps

10

3 SS: lunge pulses

20

3

4. sissy squats

10

3 4. heel elevated kicks

20/side

3

SS: squat to tippy toes

10

3 SS: donkey kicks

20

3

FINISHER: 50 knee tuck jumps

gym workout 12 (G12): Back and Core (2)

home workout 12 (H12): back and core

EXERCISE

EXERCISE

REPS

SETS

warmup: steady walk on treadmill 5-10mins

*100 jumping jacks warmup

1. seated single arm cable

1. scapular protration/

REPS

SETS

10/

rows

12

3 retraction

position

3

SS: cable lat pullthroughs

12

3 SS: plank oblique crunches

10/side

3

20

4

3 SS: reverse snow angels

20

4

10

3 3. bent over body weight row

15

3

10

3 SS: mountain climbers

15

3

2. squatting row 2. bent over dumbell rows

10/side

3. rear delt flyes (against bench) SS: resistance band or cable rear delt flyes 4. farmers walk SS: crunches

15m

3 4. moving V-sit

25/side

3

50

3 SS: plank taps

25/side

3

FINISHER: 100 shoulder taps

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gym workout 13 (G13): Legs posterior chain (2)

home workout 13 (H13): legs anterior chain

EXERCISE

EXERCISE

REPS

SETS

warm-up: steady walk on an incline

REPS

SETS

*100 jumping jacks warmup

1. cable glute pull throughs

15

3 1. quad stretch

10/side

2

SS: cable backwards lunge to hip press

15

3 SS: lunges

20/side

2

2. cable glute kickbacks

12

3 2. sissy squats (can be assisted)

SS: laying hip extension

12

3 SS: squat with lateral foot tap

3. squat jumps

20

3

SS: squat pulses

20

4. swiss ball hamstring curls

10

SS: hip circles

10/side

FINISHER

100 jump squats

15

3

3 3. rear foot elevated split squat

15/side

3

3 4. seated leg extensions

20/side

3

3 SS: lunge pulses

20/side

3

FINISHER: 50 lunge reach to elbow-knee touch

gym workout 14 (G14): chest/arms/core (2)

home workout 14 (H14): chest/arms/core

EXERCISE

EXERCISE

REPS

SETS

warmup: 100 jumping jacks

3

15/side

REPS

SETS

*100 jumping jacks warmup

1. cable standing chest press

20

2 1. plank shoulder taps

20

3

SS: cable curl

20

2 SS: near to wide reaches

20

3

3 variations)

10

3

3 SS: burpees

10

3

2. pushups (one of the 2. elevated pushup

10 30

SS: plank

seconds

3. W-curls

12

3 3. bodyweight curls

12

3

SS: cable tricep press downs

12

3 SS: bodyweight dips

12

3

4. v sit-ups

15

3 core complex 10

3

b) bicycle crunches

10

3

c) toe touches

10

3

d) russian twists

10

3

e) inchworm

10

3

SS: twisting T +kick (laying)

15/side

3 a) crunches

FINISHER:DB deads (3 sets of 1 min AMRAP)

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gym workout 15 (G15): legs

home workout 15 (H15): legs-

- hamstrings and glute med (2)

hamstrings and glute med (2)

EXERCISE

REPS

SETS

EXERCISE

warm-up: steady walk on an incline 1. toe-in leg abduction

15

2 1. donkey kicks

15/side 20

3

2 lifts

20

3

3 2. squat to goodmorning?

15 each

3

20/side

3 SS: straight leg donkey kick

15/side

3

10

3 3. hip rotation to side lunge

15/side

3

3 abduction

15/side

3

3. swiss ball hamstring curls SS: high knees (with weight

SS: standing toe in hip 20/side

above head

20/side

SS: chair/couch supported leg

2. straight leg deadlifts SS: lunge pulses

SETS

*100 jumping jacks warmup

SS: lateral banded walks (or bodyweight squat laterals)

REPS

4. cable kickouts

10

3 4. lunge to kick back

20/side

3

SS: good mornings

10

3 SS: bear crawl

20/side

3

a) crunches

10

4

b) bicycle crunches

10

4

c) toe touches

10

4

d) russian twists

10

4

e) inchworm

10

4

FINISHER:

power deadlifts

core complex

gym & home workout 16 (G16/H16): dumbell HIIT (2) warmup - 100 jumping jacks FUNCTIONAL STRETCHES

1. moving quad stretch

4. pigeon pose

2. moving hamstring sweep

5. twisted star

3. calf stretch

6. upper back stretch

DO 3 ROUNDS OF THE EXERCISES, ONLY REST BETWEEN; ROUND 1- 30 REPS, ROUND 2- 30 REPS, ROUND 3- 15 REPS 1. squats to squat pulses

6. burpees

2. high knees (weights above head)

7. plank , half burpee, shoulder taps

3. squat to press

8. tricep press (weight above head)

4. backwards Lunges (weights above head)

9. dumbbell plank to side plank

5. Lunge Pulses (weights still above head)

10. weighted russian twists

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gym & home workout 17 (G17/H17) : Stretch and Active Recovery start with 30 mins steady state cardio *doing low-impact slow and steady cardio that keeps your heart rate between 120 and 140 bpm has been shown to increase blood flow, negate soreness, rest your central nervous system, and help your body adapt to new training loads *take your time with this complex and run through it 2-3 times SHORT (easy) CIRCUIT 1. sun salutation 2. deadbug 3. rocked back adductor stretch with external rotation 4. pigeon pose 5. groin stretch 6. cobra

gym workout 18 (G18) : Booty Baby (2) EXERCISE

home workout 18 (H18) : booty baby

REPS

SETS

warmup- banded laterals (30/side)

EXERCISE

REPS

SETS

*100 jumping jacks warmup 1. open hip rotation into side 15/side

1. hip thrust to hold SS: bench supported donkey

3 lunge

10/side

2

20/side

2

SS: rear foot elevated split

kicks

15/side

3 squat

2. cable single leg kick OUT

10/side

3 2. Squat jumps

15

3

SS: cable lunge to hip thrust

10

3 SS: hip thrusts

15/side

3

3. super mans

15

3 3. plie squats

SS: hip circles

15/side

15/side

3

20/side

3

20/side

3

3 SS: couch supported kickouts 4. banded/bodyweight seates

4. plie squats (DB or BB)

20

3 hip abduction

SS: sumo deadlifts

20

3 climbers

SS: plank, leg raise, mountain

FINISHER: 100 squat in and outs

FINISHER: 50 lunge reach to elbow knee touch

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gym & home workout 19 (G19/H19) : HIIT abs (2) EXERCISE

REPS

SETS

warmup: 50 crunches + 50 half burpees 1. toe touches

20/side

3

20

3

20/side

3

SS: burpees

20

3

3. plank oblique crunches

20

3

SS: burpees

20

3

20-30 seconds

3

20

3

SS: burpees 2. in and outs (bench or ground- can add ankle weights)

4. ABCs on ball (if not, roll in and out) SS: burpees FINISHER: standing speed bicycle crunches (100)

gym workout 20 (G20) : FINAL BOOTY BLASTER

home workout 20 (H20):hamstrings and glutes

EXERCISE

EXERCISE

REPS

SETS

warmup- 20 double backwards lunge, double squat 1. lateral lunges

20/side

REPS

SETS

*100 jumping jacks warmup 3 1. donkey kicks

20/side

3

20

3

15 each

3

SS: bench elevated hip thrusts

25

3 SS: couch supported leg lifts

2. box jumps

12

3 2. squat to goodmorning

SS: bench elevated hip thrusts

25

3 SS: straight leg donkey kick

15/side

3

3. single leg straight leg deadlift

12

3 3. hip rotation to side lunge

15/side

3

SS: bench elevated hip thrusts

25

3 SS: standing toe in hip abduction

15/side

3

4. sumo deadlifts

12

4 4. lunge to kick back

20/side

3

SS: bench elevated hip thrusts

25

4 SS: bear crawl

20/side

3

a) crunches

10

4

b) bicycle crunches

10

4

c) toe touches

10

4

d) russian twists

10

4

e) inchworm

10

4

FINISHER: squatting jump in and out!

core complex

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Nutrition & Bloating The “80/20” rule There is no drink or magic pill! 1.bloating/digestive issues Why do we bloat? Bloating is uncomfortable. Bloating can come from a multitude of issues, but let’s start with the basic, ground level reasons for bloating. Most bloating comes directly from what we eat and how we eat it. Bloating rarely signals serious problems and usually subsides after a short time. But while its there is super uncomfortable, you feel tired, and just clumsy and shitty overall.
 Have you ever thought of why you often get bloated or the potential causes? Here are some suggestions as to why you’re bloating. 1. You’re eating faster than you can handle: you have to remember that every time you open your mouth to eat something or drink something you are also swallowing air. When you’re eating fast, you’re not chewing thoroughly and that leaves bigger pieces of food in your stomach that needs to be digested. On top of all this, when you are eating fast you don’t realize how much you are eating, so you are easily feeling stuffed (because you are stuffing your belly). 2. We’re eating the wrong things: Packaged foods/ sodium/ raw kale/ and beans- packaged foods are very high in sodium and sodium is a number one culprit of bloating. The reason for this is that sodium causes your body to retain water- this is what causes the bloat. Almost all packaged foods are high in sodium. Raw kale is also a big bloater. Although it is very nutritious and high in micronutrients, this veggie, along with broccoli and brussel sprouts, contains a whole lot of fibre that is difficult to break down which may also bring on gas. It’s better to actually steam or roast the vegetable, you will still get the vitamins but the veggie will take up less room and the fibre will be broken down. Similar to kale, beans actually are nutritionally high, but contain carbohydrates that are indigestible and this is what makes them create gas in your system. We are missing an enzyme that helps break down this carbohydrate, so it leaves us

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feeling, again, puffy and gassy. Because beans are high on nutrition, I would suggest still eating them, but also taking them with an anti-gas product like “beano”. 3. You sip through a straw, love your soda, as well as gum and candies: Sipping through a straw also makes your sip in a lot of air with the beverage you are sipping- whenever you can, sip from the rim of your glass rather than straws. It’s even worse if you’re sipping soda through the straw! Soda or any fizzy drink, for that matter, is filled with air bubbles, which also fills your tummy with air. If you can’t get rid of the soda, try leaving the soda open for a little while before drinking it, making it a little more flat. Another way to suck in air without noticing is sucking on candies or chewing gum. This is a tactic used by many people to lose weight by occupying the mouth with low calorie alternatives, but sometimes will leave you feeling more bloated. Try drinking more water instead of chewing gum or sucking on candies. 4. Sweeteners! : Because they are artificial and the body doesn’t really know how to break them down, cause a lot of discomfort via bloating 5. Allergy symptoms: Some allergies or sensitivities cause bloating, but they’re often ignored. The most common sensitivities that cause bloating are wheat sensitivities and lactose intolerant. If you find yourself getting bloated often and none of the above are things that you usually do, I would suggest getting your allergies and sensitivities checked to reduce a whole lot of discomfort.

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What can I do to prevent it? To prevent bloating, basically all you need to do is avoid all the things i have just mentioned, but to make it easy for you, let me tell you them one at a time: 1.

Eat slower- carve out 20 mins out of your schedule to sit down and eat rather than eating on the go. It takes the brain about 20 mins to realize that the stomach is full. This way you also won’t be over-eating

2.

Stay away and/or minimize packaged foods, if you have to get a food that is packaged, look for ones with sodium content under 500mg.

3.

Steer clear of sandwiches for lunch or dinner. There is a lot of sodium hidden in the buns as well as the processed meat if thats what you’re stacking on. Instead either wrap your “sandwich insides” with a piece of lettuce, or skip right to a lean meat with a veggie side.

4.

Steam or roast your kale to reduce volume and to break down the fibre

5.

Eat your beans with an anti-gas enzyme that will break down the carbohydrates in the 
 beans

6.

Drink from the rim of a cup instead of a straw, and steer clear of sodas (especially diet sodas)

7.

Drink more water if you need something to occupy your mouth when you are eating less. Water also helps with digestion and renewing cells throughout the digestive tract to have healthy, happy insides

8.

Don’t jump to low calorie treats and sweeteners to soothe your sweet tooth, the stomach will have problems breaking these down, instead indulge in a small treat that is free of artificial sweeteners

9.

Check for a lactose intolerance and/or wheat sensitivity

10. Exercise often! Exercise reduces bloat, and makes you feel more firm all around.

How do I deal with bloating that has already happened?

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So, now I’ve told you all the ways that you can avoid bloating, but now you’re asking me me, “what if i slip up and do one of those things....how can I get rid of bloating?”
 My top three ways to get rid of bloating are; first to go for a 20 to 30 min walk and just get moving! Sometimes you just need to get your heart pumping harder and better circulation of blood to get the gas moving out of your system. Secondly I like to stretch - this means yoga poses and or just conventional stretching. Try the child’s pose or wind-relieving pose! My third was to get rid of bloating is to drink some peppermint tea. This soothes the digestive tract that may be upset either from extra gas or by stress. What if these methods don't work for me? These are all just suggestions and what I do to relieve bloat, but everyone is different, and different practices work for different individuals, so try a few things out and see what works best for you, and stick to it when you start to feel bloated instead of feeling helpless or de- motivated!

2.How to deal with cravings without ruining your gains Why do we crave sh*t? Cravings come and go but we can all agree that it is one of the strongest, most nagging feelings that demands attention. How many of you have absolutely crushed a gym session, or your new HIIT regimen and hours later craved a pint of Ben and Jerry’s, or your favourite flavour of chips, maybe even pastries? We all know that we shouldn’t give into the craving and as we eat other “healthy” foods to suppress this craving, we just find ourselves wanting it more and more.
 There are a lot of reasons why we crave junk food. A lot of us crave and give into our cravings for junk food most often to deal with stress. When we stress out, our brains react by releasing chemicals which are opiate and neuropeptide Y. These chemicals make you crave and crave and crave until you decide to finally give in. Another reason we crave junk food is through visual stimuli. What i mean is that we are constantly surrounded and bombarded with really well planned out labels, descriptions, and ads that make you salivate and want to eat junk even more. We usually crave foods that are super high in calories (per gram) and this also comes from our ancestors. Our ancestors had to go long times without eating as they hunted for their next meal. This means that they would stock up on as much fat and meat and calories as they could in one meal so that it would last them till their next. We don’t have to hunt for our meals- we are wired in our DNA to act

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as such, and suffer the consequences of constantly eating high calorie junk.
 Another reason that you crave junk food simply could because you’re not getting enough sleep! Weird right?!? Not only does a lack of sleep mess with your brain function and being able to choose what is the “right” choice of food rather than the “tastiest” choice of food, it also affects your entire body making it crave comfort- which most often comes in the form of food. (We don’t call it “comfort food” for no reason!)
 Lastly, but not to put a cap on all the reasons we crave junk - because there are many more, but we as a society are addicted to junk food. When we eat sugar, our brain releases a chemical called dopamine- the exact same chemical that is triggered by cocaine. If you keep eating and eating and eating sugar on a weekly, daily, even hourly basis, the brain changes in a way that makes you HOOKED, ADDICTED! AGHH! It’s scary to hear but we say it every day-- “oh yea I got a sweet tooth”- same deal. With addiction comes withdrawal, so this is one of the reasons it’s so hard to quit eating sugar and junk food!

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What can I do to prevent cravings and how do I maintain a healthy balance? Now that you’ve heard WHY we crave junk food, let’s talk about how we can prevent them and or cure them!
 DIETS SUCK!! The main thing you need to focus on- instead of trying to cut out junk food, is to think about filling yourself up with “good stuff”. Healthy, natural, unprocessed foods. If you just cut it out, you are leaving a void. Here are some things to focus on: 1. Eat lean protein, veggies, and complex carbs- this is filling yourself with the GOOD stuff! 2. Get (or make) yourself on a sound, consistent meal plan so that your blood sugar doesn’t drop making you feel hungry and tired - when temptation is the greatest. 3. Tying into the last point; always have healthy food available 4. Clean out your cupboards, “out of sight, out of mind”- get it out of the house. And stock up your cupboards and refrigerator with healthy foods. Make sure you also have fast options - fresh fruit, greek yogurt, nuts, cottage cheese- so that when you have a craving, you have a healthier alternative that is fast. 5. Look for healthier alternatives to junk food cravings- you can get your sweet tooth cravings satisfied with protein powder- smoothie/shake, and even make recipes like protein pancakes (low sugar, low fat, etc)- protein blender ice cream, high protein cupcakes...the list goes on- I have included some in the section below of “snack hacks” 6. Lower your intake of junk gradually 7. Use a Mint to Master Portion Control. One of my biggest challenges is eating just enough to the point that I get full. I have the tendency to overeat, so one way I fight this is by having a mint or chewing gum once I feel full after a meal. Because of mint’s strong scent, it naturally suppresses your appetite. That’s exactly what psychologists at the University of West Virginia found when they gave people mints to sniff throughout the day. The results of the study showed that people who inhaled mint, ate 3,000 fewer calories over the week. Your sense of smell is a big part of your experience of food, so by controlling your scent you can somewhat control your appetite.

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8. Make sure you are taking your multivitamins. Often times when we are lacking in a nutrient our body mistakes it for wanting junk food- because that is the most familiar source of that nutrient in large quantities. Eating too much high-sugar and high-carbohydrate food makes you feel like crap. The challenging part about trying to cut these foods out of your eating schedule is you realize that pretty much everything sold at the grocery store or made in a restaurant has either a type of sugar or starch in it.
 Cutting the majority of sugar and starch out of your diet is a dramatic change so you need to treat it like building a habit. When you’re creating a new habit, it’s best to start small so you don’t become overwhelmed and feel guilty if you slip up. Willpower is like a muscle, and the growth of it takes time.
 When it comes to restructuring how you eat, the best thing to do is eat no high sugar or high starch foods for four days a week. After two weeks, move to five days a week. Repeat this cycle once more so you’re at six days a week of healthy eating. Because we are modern humans and have been living with temptation from fast food restaurants and vending machines our whole lives, letting yourself go a couple days a month won’t kill you.

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What if I cave on a day I shouldn’t have? There are 3 top tips that I give to those who have given in to cravings as this may be a point where you may feel upset with yourself, ashamed, or even embarrassed. 1.

We want to correct your thought process, so instead of getting down on yourself for indulging in the treat, you need to think of what you could have done better. And instead of just thinking- I shouldn’t have eaten that, think of what you could have had instead as a healthier alternative that could have been just as satisfying. For example, if you indulged in something like a milkshake, think of something like a cold tea with coconut milk you could have got from elsewhere to soothe that craving. It is important that we go through this thought process so that the next time this craving comes up we can get rid of it with healthy snacks. Remember, it’s about a lifestylenot having a “diet” that forbids you to enjoy life. 


2.

Drink water- lots of it. It is more than likely that whatever you had indulged in has made you dehydrated, possibly making you want to reach for a sweet drink- as now your brain is hard wired to get more and more and more of that sweet or salty or fatty “reward”. Drink as much water as you can to clear the craving and get that “junk food” mentality out of your mind. This way, your Friday night indulgence won’t turn into a weekend of indulgences and waiting for Monday to “restart”.Think ahead and make smart healthy choices so that you won’t regret another bad choice 


3.

Remember that you’re not alone in this. A lot of us, if not most of us have either a sweet tooth or crave junk food on a daily basis. Find someone that will talk to you and 


keep you accountable. Someone that won’t be an enabler but someone who is also on the journey to bettering themselves through nutrition and healthy lifestyle choices. You’d be surprised how helpful it is to have someone on your side helping you through making healthy choices a lifestyle!

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Nutritional tips Now, while I’m sure a lot of you wanted to have meal plan or something to follow during this challenge, I have decided that what would be best is to provide a template for you rather than telling you exactly what to eat. After all, all of us are different; all of us have different metabolisms and are under different circumstances and environments! The best way to teach you to eat properly and according to your goals is not to give you a meal plan but rather to explain what is good for you and why. 1. drink water, especially before meals- drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours helping burn off a few more calories. - Try drinking 2 glasses of water about a half an hour before meals; this will help you lose more weight because you won’t be eating as much as you would have without drinking the water 2. Eat eggs for breakfast! The main reason I say to have eggs is the protein content! If you eat high protein and fat in the morning, you will eat fewer calories for the next 36 hours, and this will make you lose more weight and body fat. If you can’t eat eggs for some reason, then that’s fine. An source of quality protein for breakfast should do the trick. 
 3. Drink coffee- black- quality coffee is loaded with antioxidants, and have numerous health benefits. Caffeine in the coffee can increase your metabolism! Don’t add sugar or cream or any high calorie ingredients to it. This will negate the benefits. 
 4. Cook with coconut oil- coconut oil is high in special fats called medium chain triglycerides (MCTs) which are metabolized differently than other fats. - Don’t ADD coconut oil on top of what you’re already cooking, you may REPLACE the oils that you are using with coconut oil to get the desired effect. 
 5. Replace added sugar with more wholesome sources- make sure you are reading labels, even “health foods” can be loaded with sugar. Instead of foods full of refined sugar, try adding more fruit in your diet which brings the added benefit of

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the vitamins and minerals 
 6. Use smaller plates- helps you automatically eat less- it’s a mental thing. 
 7. Brush your teeth after dinner- this will make it less likely to have late-night snacks especially right after brushing your teeth 
 8. Eat more fibre through veggies and fruits! Fibre can help you stay fuller longer, keeps the digestive tract moving, and helps you lose weight by increasing satiety. Fruits and veggies contain lots of fibre and fewer calories. 
 9. Chew more slowly- this allows you to enjoy your food, but will also give your brain time to process how much you are eating and receive the signal from your stomach when you are full. 
 10. Eat more protein (even supplement with whey protein)- protein is the most metabolically efficient nutrient as it takes more energy to digest (meaning your burning more calories in the process of digesting it), and it gives you more energy without feeling a crash. 11. PLAN for an occasional treat- have a treat day once in a while- maybe even plan it around an outing that is already planned with friends, family or your significant other. 12. Step away from the screen- when you take the time to eat and ONLY focus on the food in front of you rather than having your phone or computer on and operating it while eating. This gives your body a better chance at knowing when it is full, as it is not being distracted. 13.Don’t drink your calories! EAT them!- there are so many opportunities to drink your calories- fruit juices (claiming to be healthy), pops, Starbucks drinks... the list goes on. Instead of drinking your calories (where you probably don’t even know how many calories are in the drink), eat! Just drink water. 14.Eating less salt is good for everyone’s health- eat more fresh foods and less processed foods

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15. DON’T DIET, eat healthy instead- limitations lead to rebellion and rebellion leads to guilt, which also leads to stress. So now you ask me, Jo, what should I be eating on the daily? You have been giving me these tips, but where are my guidelines? If you would like to follow a measured out program and check how much you are eating at least for the first week or two so that you get in a groove here is a template for how much you should be eating and how much of each macronutrient (fats/protein/carbohydrates) you should be having daily. There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance. Weight loss occurs when energy intake is lower than estimated energy output, and weight gain occurs when energy intake is greater than estimated energy output. Many different factors effect someone's energy output, such as age, sex, height, weight and energy level. It is important to determine daily caloric intake, to achieve the right energy input balance to suit your lifestyle. First to calculate how much energy intake you need! Meaning, how many calories do you need to consume on the daily to MAINTAIN. I know you’re probably thinking that you don’t want to maintain- “jo what the heck are you thinking? I am part of this challenge for a reason!” but this is the first step, so follow along... The Harris-Benedict equation is one of the most popular equations for determining energy needs by nutrition and health professionals. This equation takes into account a persons’ sex, age, height, weight and level of physical activity. The equation for females is: 655.1 + 9.6 x (Weight in kg) + 1.9 x (Height in cm)(4.7 x age) These equations are then multiplied by an energy factor to determining estimated caloric needs. The physical activity factors are 1.2 for sedentary people, 1.3 for moderately active people and 1.4 for active people. So for example, for me to maintain my weight, i would input my weight in kg (63.5), my height in cm (165), and age (23) into the equation =

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655.1 + 9.6 x (63.5) + 1.9 x (165)- (4.7 x 23)= 1470.1
 Now because i am an active individual, i need to multiply that number by 1.4 to get my maintenance for an active lifestyle at my weight, height and age. That number comes to a grand total of: 2058! I want to encourage you, if you want to take the caloric approach to do this equation right now! I So now that we have maintenance, we have goals to crush! That may come in the form of losing fat or gaining lean muscle or both! If your main goal is to shed fat, you’re going to want to be in what we call a “caloric deficit” this means you should be eating/drinking about 200 to 300 less calories than your maintenance to steadily (and healthily) lose weight- REMEMBER it is a lifestyle, not a drastic diet that you will bounce right out of. If you are wanting to gain some lean muscle (if you are underweight), you are doing to want to add 200-300 calories to your daily intake to gain that lean muscle steadily! FOR EXAMPLE: if I wanted to lose weight i would eat (2058- 250= 1808 calories daily) or if i wanted to gain lean muscle i would eat (2058 + 250= 2308 calories daily). Now, I have put this all out for you to see and to use at your discretion, but to be honest with you, I don’t use the caloric system because to me, it’s binding. Some of you may absolutely LOVE to weigh your food and track your calories. It may even be a great way to start out for the first couple weeks in order to check how much you are eating (often we eat more than we think we are), but for some of us, it becomes stressful, even daunting. So here is a different approach for those of you who are more like me: In order to follow this nutrition regimen, you need the ability to be gentle with yourself, forgive yourself and let loose sometimes. It took me some time to develop this approach, but it has served me well ever since i have started

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There are 5 RULES in this approach that are as follows: 1.

Eat 3 meals and 2 snacks a day (and keep it at that number- the amount of food and nutrients you eat in these meals will keep you full so you won’t be tempted to snack more often)

2.

Each time you eat, at least 1/3 of the meal or snack needs to be a protein source- usually this means that you will be having a protein portion that is either a palm-sized portion, or a scoop of protein powder

3.

Your second highest source of intake should be GREENS! Take advantage of the large volume you can eat them in- this will take up space in your belly and make you not wanting anything more

4.

A small portion of your meals/snacks should be carbohydrates and ALMOST always they need to be complex carbohydrates or resistance starches. This means they should come from sources like sweet potatoes, oatmeal, brown rice, cold potatoes, unripe plantain (fried) and sources of carbohydrate that take time to digest. (If you google search “complex carbs” you can find an entire list.

5.

Eat the majority of your carbs around your workout. This means that if you work out first thing in the morning, have a bowl of oatmeal right after as the largest source of carbohydrates during the day. Or if you work out in the evening before dinner, have a large portion of sweet potatoes, or brown rice at dinner, and spare carbs during the day just to eat at that time. This will be when the carbs are best used, and not stored as fat! 


LIVE and ABIDE by these rules and you are WELL on your way to eating properly and getting the body and mindset towards food you’ve always desired! Once you are abiding by these guidelines, I encourage you to set a day of the week that you are a little more relaxed on your approach, cater to that sweet tooth or the need for fats. Sometimes it’s nice to have no limitations, and you appreciate the treats THAT MUCH more! I have a cheat snack maybe 2-3x a week, and on those days I make sure that i eat a little less fat and carbs to accommodate the surplus of calories (this is where the calorie approach helps!) Now that I have provided you with some guidelines, here are some healthy snacks that I like to make that allow me to stay on track but enjoy what I eat on the daily!

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Snack Hacks Zucchini oven chips- can be served alongside hummus, and/or with other veggies! This one is so simple it’s almost a sin! -slice zucchini into about 2cm slices, grab a quarter cup of dried breadcrumbs and mix it with a quarter cup parmesan cheese, a quarter tsp of salt, quarter tsp of garlic
 powder, and 1/8 tsp of black pepper -dip each zucchini slice into 2 tbsp of fat free milk, then dip them in the mixture and cover every surface and place each of them on a cooking sheet. Bake at 425 for 30 mins and SERVE! Popcorn with dark chocolate shavings- settling down for the night and craving a sweet treat? try popping some PLAIN popcorn either in a pot (with heat on high, the lid on and moving the pan constantly) or in the microwave in a bag you can get from the grocery store. Once popped, put in a bowl and right away sprinkle dark chocolate shavings over it for that sweet and savoury taste! Accompany with this with a greek your (high in protein) to accompany the dryness of the popcorn! Apple slices with almond butter- sometimes it’s the weirdest combinations that satisfy our cravings. Craving a high fat snack? Or sweet? Instead of reaching for the candy or oreos, pull out some apples, slice them into smaller pieces and serve them with a few tablespoons (make sure you limit yourself as almond butter is high in fat= high calories) of almond butter! Another snack to enjoy while watching a movie or as a morning snack at work! Cottage cheese and berries- this used to be my favourite morning breakfast or morning snack. If you like cottage cheese you GOTTA try this one. I like to get frozen fruit from the groceries- mainly the berries (blackberries, blueberries, etc), and microwave them for about a minute until they are a bit gushy, and then put them on top of a 1/2 cup of cottage cheese. This snack is HIGH in protein from the cottage cheese and antioxidants from the fruits! Don’t bash it till you try it!

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Greek yogurt with walnuts and honey- another treat to satisfy that sweet tooth and make sure you are reaching your protein requirements! Take 1/2 a cup of greek yogurt and mix in, or put a tbsp of honey on top, and top with desired amount of almonds for that extra crunch! I like this as a sweet treat before bed or in the morning before work! Sometimes this can even be made between lunch and dinner as to hold you over! Tuna cracker snack- this snack is honestly one of my all time favourites and almost always satisfies a hungry tummy. I take half an avocado, a half a can of tuna, any spices i can find that i believe would make it taste yummy (sometimes greek or even salmon or steak spice) and if I’m feeling EXTRA hungry, i add about a tbsp of real mayonnaise. I mix these ingredients together by mashing the avocado into the tuna and mixing in the spice and mayo. I then use this mixture (that doesn’t end up looking super appetizing) and put it on either rice crackers or small crackers of my choice to make a delicious snack! AGAIN, don’t bash hit till you try it! Hard boiled egg (with fresh ground black pepper)- hard boiled eggs are so underrated! They actually taste pretty good, are super filling (due to their high protein nature) and are really easy to make. Boil 1-2 eggs for about 5-7 mins, let it cool and sprinkle with freshly ground pepper and/or salt and you’ll feel good for a good 2-3 hours! Kale chips- these again are underrated haha! All you need to do is buy some kale, spice em up and throw them in the oven. Easy to make; easy to eat! -preheat the oven to 350 degrees, and line a cookie sheet with parchment paper -dry the kale thoroughly and remove the stems from the kale and use your hands to make the leafy parts into bite size portions. Then drizzle with oil and season them as you like. -bake until the edges are brown but not burnt! Banana Peanut Butter Protein Smoothie-this snack is great as it is high in protein (because of the protein powder) and you can have it pretty much anywhere if you take it in a to-go cup. All you need is protein powder (I like the protein powder from fitonomy - cookies and cream as well as their chocolate is to die for), coconut milk- or any dairy-free milk of your choosing, a banana, and peanut butter (and maybe some ice if you want it a little thicker and colder). I just throw all of these in a blender, and if i feel as though i have an extra need for greens that day, I throw in some spinach leafs as well; believe it or not, the

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banana masks the taste, so you only see the colour, but you’re still getting the nutrients! If you have trouble reaching your protein requirements for the day, i would suggest adding this in to your daily snacks!

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Supplements What do I need, how do I know it’s helping? The world of supplements is crazy confusing, I know. Unless you have a family member that is really into bodybuilding or fitness and/or you have really great research skills, you probably don’t know what supplements to take, what brand, and or what to look for. Just a little disclaimer; supplements are not 100% necessary to reach your goals, they are an aid that brings you closer to your goals with more ease and quicker IF (and only if) you are also putting in the work behind the scenes- in the gym and in the kitchen. I have made a list of supplements that i use every single day, and will explain what they are, why I use them, how I use them, the amount that I take. Protein powder-since day one I was using protein powder, and there is good reason for this! A lot of women especially think that having extra powders or supplements will make you more bulky and make you gain weight, when this is actually very untrue (if you are using the right protein powder). The only chance of you gaining weight is if you’re taking a “weight gainer” protein shake (which has more calories and fats and carbs than a regular protein shake) or if you have multiple protein shakes on top of eating your required daily intake. I use protein powder to supplement my protein needs for the day- for example I need almost 200g of protein a day to keep my metabolism in check and to maintain my lean muscle mass. If i don’t want to be eating chicken and beef or other protein sources throughout the day, the protein powder is a healthy and tasty way to fill that void. Also often most protein sources come with a lot of fatespecially if they are animal products. When you take a good protein powder, the largest macronutrient is protein (with lower fat) so that from the calories that you are eating, the majority of them come from protein rather than fat. BCAAS- BCAAs are short form for “branch chain amino acids” the names of these amino acids are ‘leucine, isoleucine, and valine’ These are essential amino acids that the body is unable to make SO they must be injected through your protein sources (food) or supplements. Amino acids are the building blocks of protein - not only is it important for us to be providing our body with protein for muscular development- but also for regular cellular function, as protein gives cells their structure!

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Think about it! Why is it important for kids to be having an adequate supply of protein? We are not trying to build a new generation of bodybuilders; we are keeping our kids healthy, with strong immune systems! And this comes from eating a balanced diet, with adequate protein sources. BCAAs help your muscle recover at a faster rate be providing the re-building blocks and help you reach protein requirements! I like to take my BCAAs throughout the day- i don’t take them everyday; usually just days where i am doing a lot of computer work or i am feeling extra sore from the workout in the days prior. Multivitamin- when it comes to minerals and vitamins, most American diets don’t get enough of them because the food on our plates usually fall short. Even when it is healthy food, because a good majority of our crops are genetically modified, there are lesser concentrations of the essential nutrients like calcium, potassium, vitamin D, and vitamin B12. Vitamins and minerals are important again for cellular health and efficiency. Vitamins and minerals play a role in which they activate enzyme systems that are very important for cellular function. So when you feel sluggish throughout the day, or just off- chances are that you are not getting enough vitamins or minerals. I take my multivitamin first thing in the morning with a glass of water to make sure that i don’t forget it and to keep a healthy mentality first! Pre-workout: This supplement sometimes gets a bad name as it is a stimulant and does allow your body to do a few weird things, but let me explain! Pre-workout supplements have tons of caffeine in them to give you energy to power through your workout. Caffeine keeps you awake but it also activates epinephrine and norepinephrine which are fight or flight hormones. These hormones keep you literally WIRED as they course through your body. Here are a few reasons to use pre-workout: 1.

It will increase your workout performance (help you grind out that last rep that you mentally wouldn’t be able to do without it) and efficiency of your workout (you won’t be dilly-dallying and getting distracted during your workout; the pre-workout gives you that jolt of energy and keeps you focused. 


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2. The caffeine in the pre-workout not only gives you energy but also stimulates your metabolism, which aids in fat loss and suppresses hunger. 
 3. you will have more energy to workout (which is an obvious benefit) 
 I like to sip on my pre workout throughout my workout as i think it gives me more prolonged energy and gives me something sweet to drink during my workout. I take the fitonomy pre workout. If it is your first time taking preworkout, i would suggest starting with half a scoop to see how you feel and then go ahead to the recommended amount of one full scoop once you feel comfortable. Fish oil- i like to take fish oil for my heart and for my joints. Fish oil contains DHA and EPA which are fatty acids that prevent and manage heart disease. Fish oil also helps to lower blood pressure by lowering triglyceride levels. Rich in omega-3 fatty acids, fish oil also helps prevent the accumulation of body fat and play a role in decreasing unhealthy belly fat! I like to take my fish oil also first thing in the morning, and i take it by the spoonful (usually 2 tbsp) as the capsules are not very good to my stomach. Magnesium citrate-this one has most recently become one of my favourite supplements that has helped me incredibly! Magnesium is a naturally occurring mineral in nature. Magnesium supports many bodily systems but ESPECIALLY the muscles and the nerves. For those of you that have problems with your digestion, or sometimes have problems with having a bowel movement, magnesium citrate increases water in the intestine which induces a bowel movement. I like to use magnesium citrate 1-2 times a week especially after large meals or if I have an issues with digestion the day prior. It usually comes in a large pill form.

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Motivation Choosing instead of waiting Motivation is something that I am often asked about as it seems to be something that comes and goes as it pleases. You probably have experienced this phenomenon and have looked to this book because of the loss of motivation, or not knowing how to find your groove again. Here are some tips that really help me to get motivated and STAY motivated. 1. Get serious- make a decision to do something all the way. Up until now you have only been contemplating making a serious change, or being consistent with going to the gym or eating right. But now you need to make up your mind to go all the way, knowing that your life will get THAT much better just through this small dedication, that may seem huge now, but down the road will seem like a small sacrifice that led to a better you. It is the most amazing thing when you make up your mind. 2. Know your limiting step- learn what you need to become good at. Is it your morning routine that needs some revamping to fit in your morning workout? Is it when you come home late from work, making sure that your routine of making or having a healthy meal ready? Is your limiting step just being lazy? Is your limiting step something you can change to accommodate what you truly want for yourself? WRITE DOWN YOUR LIMITING STEP___________________________________________ 3. Get around the right people- now when you read this, there are probably one or two people that pop into your head as the “right people”, but just hold on a minute; we need to evaluate whether this person is the “right person” that will push you to your goals just by being in your life. The “right people” are WINNERS- people who are positive with goals and plans. People who are what we call it “making moves” and “doing things with their lives”. If the person that came to your head has high aspirations and wants to better themselves in every aspect and learn and grow, WRITE THEIR NAME DOWN______________________ Think of one or two people that are the “right people”. By doing this, also make sure you are staying away from negative, toxic people— people who complain all the time, who like to argue and see the worst in every situation. Who needs them? Not us! 4. Take care of yourself- Everyone knows that they should eat better, exercise more, and do things that are good for their mental and physical health, but

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most do not commit to taking care of themselves because of their obligations to others. I encourage you to learn and soak up as much as you can from this challenge about yourself and about how to take care of yourself, as this will serve as a great blueprint for your mental and spiritual health for years to come. WRITE DOWN 3 THINGS YOU WILL BE DOING DAILY TO TAKE CARE OF YOURSELF _________________________________________________ _________________________________________________ _________________________________________________ 5. See yourself as the best- confidence is everything. If you don’t already see yourself this way, practice visualizing yourself as the very best in whatever you are doing. Remember that you must first improve your mental image of yourself and mental image of your accomplishments before you can improve your life 6. Talk nicely to yourself- positive self-talk! This can make a world of a difference when it comes to completing the task at hand (as i talked about earlier in this book). Realize your worth and remind yourself daily that you are going to exercise your worth in every daily activity. Do all these things, and I PROMISE YOU, if you keep up with it, you will get and stay motivated. Remember it is something you have to be continually working on in order for it to work! What are 3 things that you have learned from this book that you want to take away and use in your everyday life? (feel free to email Jo [email protected] with your answers to these questions!) _______________________________________________________ _______________________________________________________ _______________________________________________________ What exercises/activities are you going to do this month to de-stress? ___________________________________________________

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Goal Setting How to set goals that will stick

Why does goal setting minimize stress?

Stress affects the clarity of your mind, and disrupts thought processes. Stress makes you anxious, moody, and counters personal growth. In my life, a huge part of dealing with stress has been by setting a goal and sticking to it- this minimizes, if not, eliminates stress and keeps me in a positive mind frame. Goals are specific and detailed if you are setting them correctly. When you have a goal, you have no questions or confusion as to what you are trying to achieve. Instead of being anxious about being “lost” or not getting anywhere in life, you have a clear goal and focus, and a guide for your next steps. Goals can also be tracked in measurements of progress, so I constantly feel like i am moving and getting somewhere- even when my days just feel like they’re all mushing together- you all know what I’m talking about! When I set goals and am constantly reminded or aware of them, I have a clear plan and i know how to achieve them. I know exactly what to expect along the way. For example, if my end goal time frame is a week if I'm putting in vigorous amounts of work, i know that if Im not working as hard as I had expected it will take me longer than a week; perhaps a couple weeks. If my end goal requires several years, I know exactly what Im in for and don’t get lost along the way. As I see the bigger picture, on a day-to-day basis, it helps get rid of stressors because I’ve already assessed the goal and know what it takes to make it there. My time frame that i have set for myself gives me that little motivating nudge daily to complete the tasks i have set out for myself but it also is comforting as i know that there will only be T minus a certain number of days or weeks. When the bigger picture goals get a little overwhelming, I make sure that i refocus on the “microgoals” the ones that I can accomplish daily- like getting 30 mins of cardio in a day, or making sure to stretch for 15 mins daily. When stressful situations arise, like family problems, relationship problems, work problems, etc. Instead of getting overwhelmed and buckling under the weight of the stress, I know that I can shift my focus to smaller goals that are more achievable in a shorter amount of time! I have just explained how goal-setting allows for your life to have structure so can visualize what you will achieve and stay clear of stress or steady in rough waters. For

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those of you like me that like to be in control of what is happening at all times in life, you can eliminate stress by simply taking control. What kind of goals should i be setting? SMART goals! I was taught this concept many years ago, I believe in high school and I have held onto it as it serves me well every time I get into goal-setting. S stands for specific M stands for measurable A stands for attainable
 R stands for realistic T stands for time-bound 
 


How do i set them goals? So, going from the “SMART” model, you want to be making sure that when you sit down to WRITE out your goals, and yes I said write- don’t type them out or put them in your phone; grab a piece of paper and take time away from your phone or other electronics to write out your goals. So when you do that, you want to be keeping the SMART model in mind. What I mean by that is that you want to make sure that each goal is specific, measurable, attainable, realistic, and time-bound. More specifically, when you’re thinking of a specific goal, you want the goal to be well defined, and easy for just about anyone to understand exactly what you want to accomplish. For example; a NON-specific goal would look like: I want to increase my strength whereas a more specific goal would look like: I want to be able to do military style pushups! Next you want your goal to be MEASURABLE which means that you can measure when it could possibly be attained and how long it may take to get there, and/or the amount of which task you want to accomplish. For example, going with the previous example, one would say: i want to be able to do 10 military style pushups in one go. Next you want to make sure your goal is attainable. This is especially tied to the last condition of being time-bound. If for example you have never done any type of exercise program, and have little to no upper body strength, and you say you want to be able to do 10 pushups within 7 days that is most definitely setting yourself up for failure. This is the step in the goal-setting process where you really need to evaluate yourself and what your capabilities are, but also leave room for how much you wish to improve and evaluating what will be a challenge but still doable- this is one of the trickier ones. Make

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sure that you aren’t underestimating yourself, but also make sure that you aren’t overestimating yourself. THEN, you want to make sure that the goal is realistic. Again, this goes hand in hand with attainable. You want to make sure that your goal is within your resources or resources you may have access to, as well as within your knowledge (or someone you can learn from), and time. To make sure that you are being realistic, you must make sure that your resources to accomplish this goal are intact. Continuing with the example, I would say, “I want to be able to do 10 military style pushups in one go within this training program that I am starting”- explaining by what means you will get there so that the goal is realistic is very important. Finally, you want to make sure that the goal is TIME-BOUND. For example, you want to say, “I want to be able to do 10 military pushups in one go within 3 months of starting this training program”.

What if goal setting stresses me out more? For some people, setting goals stresses them out and really does not do anything in the way of reducing stress or alleviating anxiety. To those people, I say; THAT’S OKAY. Maybe a systemic approach works better for you than a goal-setting approach. What do I mean by this? I mean that some people thrive on goals being set and placed, so that they are motivated to get shit done. Others work better when systems are set in place so they are focusing more on the day-to-day tasks rather than just the big picture. If this type of person is you, then goal setting may not be your thing because it puts you in a mindset that leads you to believe that you are not good enough, but once you reach your goals you will be; ultimately making you feel even worse about yourself, having a de-motivating effect. For you, choosing a goal weighs you down. What do I say to this? Instead- commit to a process or system. Instead of focusing on the 10 pushups you would possibly want to do within 3 months, set up a system where you are doing upper body exercises 2 times a week, every week. In some ways i am like this. This past summer, I realized that I needed to do a lot of upper body work as it was falling FAR behind the strength of my legs. Instead of setting a specific, measurable, attainable, realistic and time-bound goal, I decided to teach

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myself how to do handstands and practice them daily. This made me want to build up upper body strength because in order to get better at the handstands, my core and upper body strength had to increase. I set up a system where I was doing handstands daily and that pushed me closer to what I wanted in the end. If you feel as though you fall into this category, maybe goal-setting has in the past, actually hindered progress due to the fact that every time you achieved a goal, you were happy with it and just stopped progressing. And going from one goal to no longer having a goal has created a yo-yo affect in your life. What I say to this is that maybe long term goals aren’t for you. Maybe you're better up setting up routines that in the long run will bring you to your goal, but your focus remains on the routine! I encourage you then to write out a list of routines or systems that you want to follow daily, that you know you will be able to do and that you will discipline yourself to do. This could look like - I want to take fish oil every day so that in the long run my joints will be better off, or I want to exercise 3 times a week.

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