Ashy Bines Bikini Body Challenge; Post on 27-Jul-2016. Category: Documents. Bikini Body Workouts PDF, Bikini Body Workouts download, Bikini. Bikini Body Shape Up.com + Bikini Body Shape Up Free Download.
INTRODUCTION You r fir st step is here! Get ready for a total body solution that will help you create the toned, sexy, feminine tummy you’ve always wanted. It’s time to re-invent your health, re-discover the real you and reveal that bikini ready tummy that will knock the socks off your friends and family. 8 HOW IT WORKS Learn how the Ashy Bines Ab Challenge is completely customised to your needs!
Not only your nutrition plan but your training too. This program is like nothing else out there.
AB CHALLENGE // 28 DAYS 3 4 5 7 DISCLAIMER ENDORSEMENT WELCOME BELLY BLUEPRINTS 9 10 19 20 LET’S GET STARTED STEPS 1 - 6 TRAINING PHASES GLOSSARY www.ashybinesabchallenge.com 2 DISCLAIMER You should consult your doctor or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com offers health, fitness and nutritional information and is designed for educational purposes only.
Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com has designed its website and training programs for healthy individuals, 18 years and older. You should not rely on Clean Eating Diet Plan Pty Ltd or www.ashybinesabchallenge.com for information as a substitute or replacement for professional medical advice, diagnosis, treatment, or rehabilitation.
The information distributed and promoted by Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com is meant to supplement, not replace, proper exercise training. By enrolling in this program, you acknowledge that it is your sole responsibility to consult with your doctor regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which might arise during the course of your exercise program.
If you have any concerns or questions about your health, you agree to consult with a doctor or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health related advice from your health-care professional in connection with information or suggestions made by Clean Eating Diet Plan Pty Ltd and www. The use of any information provided, distributed, and promoted by Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com is to be used solely at your own risk. Please discuss all nutritional changes with your doctor or a registered dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately and arrange to be seen and evaluate by a doctor.
All exercise poses possible risk of injury or death, depending upon your underlying medical condition. Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com advises everyone to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. By enrolling in the Ashy Bines Abs Challenge, you agree to this disclaimer and the terms and conditions outlined. Www.ashybinesabchallenge.com 3 ENDORSEMENT The Ashy Bines Ab Challenge has been endorsed by Levi Walz, Nutritionist, Naturopath and Personal Trainer.
LEVI WALZ Levi Walz BHSc, ND, is one of Australia’s most versatile and well respected health professionals. Nutritionist, Naturopath Personal Trainer A nutritionist, naturopath, personal trainer and NLP master practitioner by trade, Levi is also the current CEO of the Obesity Prevention Australia. Levi’s passion lies in not only finding and treating the true cause of DIS-ease within an individual, but just as importantly empowering people with the tools required to take control of their health and make informed decisions on their future.
He truly believes in the phrase “let food be thy medicine and medicine be thy food” and lives accordingly. Www.ashybinesabchallenge.com 4 WELCOME TO THE ASHY BINES AB CHALLENGE A total body solution that will help you create the toned, sexy, feminine tummy you’ve always wanted.
It’s time to re-invent your health, re-discover the real you and reveal that bikini ready tummy that will knock the socks off your friends and family. In my revolutionary Booty Challenge program, we started to educate you on the very different needs of our three main body types. We have seen and heard from thousands of girls how tailoring their training has finally allowed them to create the booty of their dreams, with less effort and fast tracked longer lasting results.
Girls that have been training wrong for years, and who were so frustrated finally learned that it wasn’t them. It was the inadequate, one size fits all programs they were following that had made it almost impossible to reach their goals, no matter how hard they trained or how much they restricted their diets. “We have completely revolutionised the way people will look at slimming their stomachs.” And now, With the help of my Ashy Bines A-team of medical and fitness professionals we have taken tummy transformations to the next level. By using the latest scientific research and combining it with natural medical protocols used for centuries throughout chinese and aurevedic medicine, we have completely revolutionised how people will look at slimming their stomachs. No fads, no spending hours doing crunches and sit ups, no restrictive, bland or 1 size fits all diets.
No gimmicky shakes or supplement fads. Www.ashybinesabchallenge.com 5 You see, transforming your booty or legs is actually quite different to guaranteeing a flat, toned midsection. There are a few key differences that will seem totally obvious once you finish your first 28 days. You will find that once you are living optimally for your needs, not only will your body start revealing a toned, slim stomach, but your energy will skyrocket and your mind will become clear and focused! You see, not only does our Ab Challenge take our three Booty Body Types into consideration but it also unlocks the code to identify your personal belly blueprint!
“Your energy will skyrocket and your mind will finally become clear and focused!” You might have multiple areas that need work or you may have just one, but like we always say this isn’t magic.as long as you are willing to commit to yourself for just 28 days, we know we can help find the perfect protocol for you! You see for most women who struggle to drop fat from their belly, they normally fall into 5 set Belly Blueprints: 5 AB CHALLENGE BELLY BLUEPRINTS BALLOON BUTTERFLY ROLLER COASTER BUNNY BALANCER www.ashybinesabchallenge.com 6 Bluep rints explained. BELLY BLUEPRINT BALLOON DESCRIPTION YOU EXPERIENCE. Low reactive diet, Bloating, Gut Health, Allergies, Sensitivities, Toxins, Allergens etc.
Bloating, Distended digestion day, Stomach optimising digestion, dietary awareness Hectic social life, late BUTTERFLY Alcohol, social life night excesses, possible Alcohol free, weekend binging. Chamomile tea, Guided Sugar cravings during meditations.
BUNNY Stubborn belly fat in Stress and sugar the abdominal area Me day, meditation, ‘Step back’, yoga as training, cutting coffee Watch the Seminars ROLLERCOASTER Emotional Eater On and Off. Great for for your plan, prioritise a week or a few days, your sleep, begin then back off track. Practicing mindfulness Constantly feels like Start adding meditation you are dieting to your weekly/daily lifestyle plan. Excess energy BALANCER Energy Imbalance, combined with genetic poor food quality predisposition for abdominal fat storage www.ashybinesabchallenge.com 7 Stick to the plan “We will maximise your training and nutrition to your body type!” Here’s the thing girls, I know a lot of your are probably expecting a heap of core training and crunch variations in this program. Don’t worry there will be models use lighter weights and more dietary control HEAPS of them! However unlike the Booty Challenge to give a slimmer less muscular physique, others add where we target the biggest muscles in our body (also more cardio while others utilise yoga.
Targeting the area that burns the most energy and creates the most hormonal and metabolic differences), All of these methods can get different people amazing the Ab Challenge is totally different. We believe there isn’t just ONE way And let’s be honest, one of the absolute keys to results is If you believe late night TV or many of the thousands enjoyment! So it really doesn’t matter if XYZ is the of fad programs on the internet you might think that best thing for your body.
If you refuse to do it, or 100 or more crunches a day or using a roller or ab cannot stand it, then we need to work together to machine wil give you a toned stomach - but it’s simply STILL get you the result you desire, but through a not true! Different path.
The exercise program in our Ashy Bines Ab challenge So the first time you complete the challenge, has been created by maximising your training (and It’s all about, finding your Belly BluePrint and diet) to your body type! It will also involve training getting results! If you decide to repeat the challenge, your legs and upper body JUST as much as you will be we suggest you tailor it to meet your lifestyle and isolating your core. We aren’t about gimmics. If we your loves.making it as fun and flexible to follow as just let you fluff around on the floor for the next 28 possible!!
Days we won’t maximise your results. By following optimal protocol for you, you will see just Now we agree there are a million ways to train. Body how flexible we can become and still maintain your Builders and Fitness Models may believe it’s all about sexy stomach and killer energy levels! The weights, Pilates followers and many dancers and www.ashybinesabchallenge.com 8 LET’S GET STARTED. The Ab Challenge is comprised of a group of strong, empowered women who are confident about their bodies, confident about who they are, clear on what they want and also just happen to have an amazing midsection they have earned and are proud of! SO LET’S GET SCULPTING! 1 2 3 FIND YOUR SEXY!
BODY PROFILE BELLY BLUEPRINT Get Clear on what a sexy stomach This will help to tailor your nutrition, You will find out your specific focus means to you and what you want to exercise plan and will also shape for this program. Your belly blueprint. 4 5 6 SET YOUR GOALS TAKE BEFORE PICS YOUR PLANS Create your vision board. And Take Action!! Read your personalised nutrition That’s right, this is happening!! Plan and exercise plan. Discover how the have been customised!
Www.ashybinesabchallenge.com 9 1 FIND YOUR SEXY! Get Clear on what a sexy stomach means to you and what you want to aim for.
Find pictures of women with similar body shapes to you. This will help you to start visualising the midsection you would like to achieve. Each of us have some amazing and different genetics!
The goal of the Ab Challenge is to maximise your genetic potential! A fun way to do this is find out which body type you are. Read the descriptions below and choose the body type that describes you best. INVERTED TRIANGLE APPLE Celeb examples: Angelina Jolie, Libby Tricket Celeb examples: Drew Barrymore, Catherine Zeta Jones, Susannah Constantine Shape: Bigger up top with broad shoulders and/or buxom bust and a comparatively smaller waist and hips.
Athletic Build. Shape: Well-proportioned and carries weight around the midsection.
STRAIGHT PEAR Celeb examples: Jennifer Aniston, Julia Roberts, Keira Knightly Celeb examples: Beyonce, Kelly Clarkson Shape: Bottom heavy, bigger around the hips and bottom than the bust region. Shape: Features classic lines, pretty much straight up and down, giving an elegant form. HOURGLASS DIAMOND Celeb examples: Scarlett Johansson, Marilyn Munroe Celeb example: Kate Winslet Shape: A smaller waist with a fuller bust and bottom.
Described as well proportioned and curvy. Shape: Narrow shoulders and hips, you may have a wider midriff and carry some weight in your upper legs. Www.ashybinesabchallenge.com 10 2 BODY PROFILE This will help to tailor your nutrition, exercise plan and will also shape your belly blueprint. BODY PROFILE MY COMPLAINT A I struggle to put on muscle, I am quite lean, MY GOAL PERSONALISE You are a Slow Gainer I’d like more shape You need greater emphasis and tone in my on strength, body.
Less emphasis on cardio I can go up and down in body fat. And endurance You are a Slow Burner You need to be extra B I put on muscle easily and struggle to lose body fat I’d like less size and mindful of your portion shape in my body.
I’d sizes and carbohydrate like my stomach to be intake. Minimise your rest periods when working out.
You are a Slow Gainer / C Slow Burner. You need I struggle to put on muscle and I struggle I’d like more tone to drop body fat and less stomach fat to stick to the main Abs Challenge Program. This program is already perfect for you! My body p rofile is If unsure or you feel you are a combination, then choose BODY PROFILE C.
Www.ashybinesabchallenge.com 11 3 BELLY BLUEPRINT You will find out your specific focus for this program.