Ashy Bines Ab Challenge Introduction

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.

Contents . . . 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. ashybinesabchallenge.com. 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.


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.


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.


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


Bluep rints explained . . . BELLY BLUEPRINT

BALLOON

DESCRIPTION

YOU EXPERIENCE...

YOU NEED...

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.

the week.

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


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.

results. 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


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.

aim for.

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!


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.


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.

leaner. 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.


3 BELLY BLUEPRINT You will find out your specific focus for this program.

Answer the Below Statements (over the following 2 pages) For Each One Answer: 2 Points if you STRONGLY AGREE 1 Point if you AGREE 0 Points if you have NO OPINION OR DISAGREE At the end you will add up your totals for A,B,C,D & E

NUMBER

QUESTION

POINTS (0,1,2)

BLUEPRINT

1

I am always hungry

E

2

I hardly eat but can’t lose weight

E

3

I gain weight more easily than most people, and lose it more slowly

E

4

Small meals annoy me

E

5

I crave sweets after my meal

E

6

I know I am sensitive or allergic to foods, I just don’t exactly which ones or why

A

7

I develop gas and bloating easily

A

8

I suffer from allergies

A

9

I cannot tolerate spicy food

A

10

I wake frequently throughout the night

A

11

I feel like I hold fluid more than other girls and regularly feel puffy

A

12

I don’t do well on wheat or gluten

A

13

I can’t do yoga or meditation it irritates me

C

14

My muscles are tight and often cramp

C


NUMBER

QUESTION

POINTS (0,1,2)

BLUEPRINT

15

I twitch and fidget a lot

C

16

I am under a high level of stress in my job and/or life

C

17

At night I am tired my brain takes quite a while to wind down

C

18

Failing is not an option for me

A,C

19

I have frequent loose stools

A,C

20

I have frequent heart burn

A,C

21

I consider myself a perfectionist

A,C

22

I need to be on time and organised

A,C

23

My stools are regularly different

A,C

24

I crave sugary, sweet foods or fruit

A,C

25

I have irregular periods

B,C

26

I wake up with little hunger and low energy

B,C

27

I find it difficult to socialise without drinking

B

28

I can’t operate without my morning coffee

B

29

If I skip a meal or snack I become irritable

B

30

I am sluggish, tired and irritable lately

B

31

I crave salty, fatty food

B

32

I have a strong aversion to certain foods. They make me gag.

B

33

Social Occasions and Events are often the reason I struggle to stay consistent with my goals

B

34

I find it hard to be alone

B

35

My social life revolves around alcohol

B

36

I currently take some form of prescription medication daily

B,D

37

I take drugs socially

B,D

38

My moods can change easily

D


NUMBER

QUESTION

POINTS (0,1,2)

BLUEPRINT

39

I feel down often

D

40

I am an emotional eater

D

41

I suffer from mood swings because of my cycle

D

42

I love my life and everything in it

D

43

I am highly critical of myself and others

D

44

When I’m good, I,m really good. When I’m bad I’m really bad

D

45

I feel ashamed when I binge on food

D

46

I rarely eat breakfast

D

47

I have less than 1 bowel movement per day

D

48

I struggle to stay consistent in my eating. Im up and down like a yo yo

D

49

I can break into tears easily, sometimes for no reason

D

50

I can become anxious or worried easily

51

I have skin issues (this may include acne, rashes, circles under my eyes, itchy skin excessive sweating) If 2 or more choose strongly agree

B

52

I get pain in the upper right abdominal area and/or have had gall stones or had my gall bladder removed

B

A,C,D

ADD UP THE TOTAL POINTS FOR EACH LETTER

A

B

C

D

E

STEPS TO WORK OUT YOUR BELLY BLUEPRINT: Take note of which letter has the highest total. You will see on the next page what your blueprint is. If the top 3 or more letters are within 5 points of each other then you are an E. If you really do not like or associate with the plan you are given, then don’t worry it isn’t forever. We recommend you stick LIKE GLUE to this plan for the next 14 days and at the half way mark if you aren’t enjoying it, then REDO your questionnaire, or simply swap to the plan you would prefer. Please start your first 14 days on the plan you were given first.


YOUR AB CHALLENGE BELLY BLUEPRINT

A

B

BALLOON

C

BUTTERFLY D

BUNNY E

ROLLER COASTER

BALANCER

Within your specific nutrition plan, there is a detailed run down explaining your blue print type, however here is a quick reminder for now... BELLY BLUEPRINT

BALLOON

DESCRIPTION

YOU EXPERIENCE...

YOU NEED TO...

Bloating, distended

fasting day, optimising

stomach

digestion, dietary

Low reactive diet,

Bloating, Gut health, allergies, sensitivities, toxins, allergens etc.

awareness Hard fatty liver, late

BUTTERFLY

Alcohol, social life

night excesses, possible

Alcohol free,

weekend binging.

Chamomile, Guided

Sugar cravings during

meditations.

the week.

BUNNY

Stubborn belly fat in

Stress and sugar

the abdominal area

Me day, meditation, ‘Step back’, yoga as training, cutting coffee

On and Off. Great for

ROLLERCOASTER

a week of a few days, Emotional Eater

then back. Constantly

Stick to the plan

feels like they are dieting

Excess energy

BALANCER

Energy Imbalance,

combined with genetic

poor food quality

predisposition for abdominal fat storage


Stick to the plan

4 SET YOUR GOALS Create your vision board! #ashyvisionboard

WHAT IS A VISION BOARD? In short, a collage of your goals represented as pictures and words. But it is so much more than that. Most of us

“We need to feel inspired and motivated on a daily basis!”

may write goals and then forget about them, or neglect to read them, meaning they don’t excite and motivate. Although that is EXACTLY what needs to happen for goals to do their job. They need to inspire and motivate us on a daily basis!

VISUALISE FIRST You may like to ask a friend to read this out loud to you. I want you to close your eyes and visualise yourself, one year from today in a place you love and that makes you smile. Imagine that you have been super committed and achieved every goal you have put your mind to in the last year. I want you to focus on exactly how you look and feel. What does your body look like? How is your self esteem, energy, and confidence? How comfortable do you feel in this outfit? Connect with exactly who you are in this moment and everything you have, everything you are and everything you can do. Stay in this visualisation for a few minutes and when you open your eyes, write down the key points. Use these key points to find words and pictures in magazines that align with your vision and stick them on a big board that you can look at every day. Re-connect with your visualisation every night before you go to sleep, making the vision clearer, brighter and more real every time.


5 TAKE BEFORE PICS And Take Action!! That’s right, this is happening!!

Take your before photos directly before

Stand with your feet together, natural

starting the 28 Day Ab Challenge

posture, hands slightly away from your body - do not arch your back or push your

Take 3 photos - Front, Side and Back

stomach out

Ensure both your before and after photos

Take your after photos at the same time of

are in natural sunlight against a white wall

day as your before photos (eg. 6am)

Do not delete your photos

Submit your before and after photos via your member log-in on our website at the

Wear the same underwear / shorts in all

end of the challenge.

photographs

Please be aware that by submitting your images, you are agreeing to the use of them for marketing.


6 READ YOUR PLANS Read your personalised nutrition plan and exercise plan. Discover how the have been customised!

YOUR PLANS ARE LOCATED IN YOUR ONLINE MEMBER AREA THERE ARE ALSO A FEW TIPS ON THE FOLLOWING PAGES OF THIS BOOKLET


TRAINING PHASES ADAPTATION

Rep Range: 12- 15 Every time you learn a new exercise, this should be the focus for your first couple of sets until you feel comfortable.The goal is to learn the movement and feel stable and strong with the movement. Never reach maximum. You need to be able to finish and know you could have done way more. Learn the movement. Get your form correct [ posture, control, feel, ROM, intensity ]. Finish each set knowing you can do more. No set or rep limits IE do 5 sets with no weight if need be.

ENDURANCE

Rep Range: 12- 15 To give us the best platform to get strong, while reducing our chance of injury. Ensure that whichever number you pick - you can only just complete your set. Building endurance of our stabilizers and having our prime movers and synergist muscles working together for extended periods.

STRENGTH

Rep Range: 8-10 To build as much lean muscle as possible. To lift as heavy as possible. Push each set to the absolute max (while

“Use the Adaption Phase the first time you try an exercise”

sticking to your form rules)

POWER

Rep Range: 2 to 6 To push a heavier weight than normal to boost performance the next week in your following strength phase.


glossary of terms The Builder

Burner Focus: Body awareness and pushing through

This is the Resistance and heavy weights phase of your

the burn while striving to maintain your perfect form

program. Our goal is to build strong and sexy lean muscle

and control even though you don’t think you can

to help you have your ultimate shape and tone!

hold any longer!. If form was our focus in our builder and basher sessions, then don’t be shocked that

Builder focus: To lift as heavy as you can while maintain-

once again it is still our number one focus here.

ing perfect form. Remember if you hit you rep goal on all

Except, not only are we focusing on performing

your sets (and you held form doing it), you must increase

the exercise correctly, but we want you to pay special

your weights next session.

attention to the feeling and activation of each muscle you are working.

The Basher This is the HIIT (High intensity Interval Training) side of

The Bender

the program. Here we are maximising hormonal changes

Improving and maintaining our Range Of Movement

(growth hormone), stripping fat and ensuring your en-

(ROM) while keeping our muscles loose, healthy and pre-

durance and intermediate muscle fibres are dominating.

venting injury is an essential part of the Ab Challenge

This helps to keep you strong and toned but maximise

Philosophy.

your long and lean look. Preventing injury and staying as fresh as possible is the Basher Focus: Once again, everything in training is about

key to not only transforming your body, but keeping

holding form (posture, control, feel, ROM, and then finally

it looking its best long term!! If you are tight and sore

intensity). So after form, our 100% goal in our basher ses-

you cannot put your maximum effort into your Basher,

sions is to leave nothing on the table. This should be your

Builder or Burner components. This is again why the

hardest session to complete, we are working on strength,

Booty Bender is so essential.

endurance, lactic thresholds, cardio and speed all at once. Because of the intensity in these sessions, be extra care-

Bender Focus: Your first focus is to breathe deeply and

ful of your form as once you fatigue you may need to

spend time in each position stretching/re-lengthening

drop the weight, or remove the jump from an exercise so

your muscles to their full length (never rush a position

you can still perform it correctly.

and try to feel a release before moving on). Your second focus is to connect with your breath and practice mind-

The Burner

fulness during each session. Once in each position, focus

This program works out stabilisers, core, endurance and

on slowing your breath and quieting your mind. Be 100%

pushes our inner strength to the next level. While the

present in the moment and when your mind wanders to

burner will challenge you, it will be more beneficial for

thoughts of ‘what you have to do at work etc’, just bring

your specific transformation to work on building as much

it back to focusing on your breath and connecting with

muscle size instead of just shape for the 28 days.

the present moment.


glossary of terms Resistance

and then flexes so my heel touched my butt, then i would

How much force is working against your movement. This

have a full or large range of motion and be using more

is usually linked to how much weight you are lifting in

of my muscles. This means i will get a better result than

each exercise.

someone who does not straighten their leg or touch their bum with their heel.

Reps A repetition is one performance of a single exercise. IE

ROM Goal

one squat. We use reps and sets to gauge how much

Before each exercise you want to have a ROM Goal. Once

work we have done. IE if i had done 3 sets of 10 squat

you start the exercise, your goal is to keep the same

reps. It means i would have done 30 Squats in total.

Range of Motion that you started with until you cannot do any more. As most people fatigue they slowly reduce

Set

their range of motion. If they continue to do this (cheat),

Is basically a number of exercises performed without

they will compromise their ability to get results.

stopping. IE a common Rep goal for a ‘set’ is 10. So you would aim to do 10 reps before stopping. Sometimes we

Neutral Spine

specify the amount of rest between sets too. IE 3 ‘sets’

We won’t get too technical here. Basically this means

with 30 seconds rest in between them.

where your spine is in its normal position. Not too much arch or not rounded.

Rep Goal Depending on our goal and the result we want from our

Work Period (WP)

training, instead of just randomly choosing a number of

How long your are working for in a set.

‘reps’ to aim for. We set specific ‘Rep Goals’ in each set to achieve different performance benefits. Many times this

Rest Period (RP)

is in conjunction with different training phases we are go-

How long you are resting between a set or between ex-

ing through.

ercises.

A person who has a Rep Goal of 15 reps is aiming to build

Super Set

endurance. A person who has a rep goal of 10 reps is aim-

Is where we perform one exercise right after another

ing to build strength. A person with a Rep Goal of 2-6

with no rest in between them. It is really common in HIIT

may be aiming to build power (beginners and interme-

training and you will be doing this a lot in your basher

diates should not set these rep goals. Please stick to the

sessions. There are three ways we normally set this up.

rep goals in your program.) 1) Where we use the same muscle groups IE Butt raises Range of Movement (ROM)

going straight into donkey kicks. IE we are using glutes

This has to do with how far you move the joints you are

and hammys on both exercises.

working from full flexion to full extension. IE If I did a hamstring curl and my leg straightens all the way straight

2) Where we use opposing muscles IE Adductors and abductors


glossary of terms 3) Where we use totally different muscles IE Sit ups and

or be risking injury if you continue.

4)

Range of Motion - Are you able to stick to your

Drop Set

ROM Goal, or are you cheating

Is where we purposely drop the weight we are lifting in

5)

Intensity - here is the deal with FORM… If you

each set to keep our reps high. This is regularly performed

are holding the first 4 components (posture,

with a very small rest period (RP) in between sets to help

control, feel, rom) then you can keep adding

build endurance or maximise your lactate threshold.

intensity and you will not risk injury, in fact you

will just keep improving your results…

lunges.

Intensity This defines the amount of effort being given during

But… if any one of the 4 components breaks IE you lose

an exercise or training session. IE your bender ses-

form, or you stop controlling the movement, then you

sions are a low intensity with the goal of re-length-

need to reduce your intensity if you want to ensure you

ening your muscles, while your basher and builder

are maximising your performance and safety.

sessions will eventually be done at a high intensity (once you build your strength and fitness). The higher

Isometric

the intensity, the harder it will be and the higher the risk

Where tension is applied to our muscles without actually

of injury.

moving them back and forward IE a squat hold or a plank.

Form

Concentric

This explains how someone performs an exercise. It is

This is where a muscle is shortening (flexing) to overcome

common to hear people say ‘he has bad form’ (he did

resistance. IE As we push the leg press away from us.

that exercise poorly), or “she has great form” (meaning she did that exercise really well). We break form down

Eccentric

into 5 components.

This is where tension is increased on a muscle as it is lengthened, eg. when the leg press comes toward us.

1)

Posture - Can you keep your body balanced,

even throughout the movement

Externally Rotated In the Booty Program we use this to explain how to posi-

2)

Control - Can you do the movement with control

tion your legs in certain exercises. If I want to stand with

so your muscles are doing the work. Poor

externally rotated legs, my knees would not be facing

control puts excess pressure on our tendons and

straight ahead of me like normal, they would be facing

leads to irritation and injuries

outward. Sometimes we use this technique to allow us to reduce the activation of our hip flexors and help people

3)

Feel - In every exercise you should be aiming to

activate and focus on their hammys and glutes during

be aware of where you feel the exercise. If the

different activities.

feeling moveto your joints or becomes painful

this is an indication that you may have fatigued


glossary of terms Plyometric Are normally activities that enable a muscle to reach maximum force in a minimal time. They are explosive and rely on using the stretch reflexes in our muscles to make our muscles act a little like a rubber band. Think of when you do a Squat Jump... you land from being in the air and then jump again. That is plyometrics. Ballistics Very similar to plyometrics, but we don’t use the stretch reflex. IE we make the muscle reach maximal force in a very small time but from a stationary position. IE the first jump in a squat jump series, or by making your stop and hold between squat jumps. Clear your hips This just means when you stand up after a squat or lunge or deadlift or burpee that you stand up straight and ensure you aren’t still bending in your hips. This happens all the time when people do multiple reps IE their ROM becomes smaller and they do not finish each rep correctly. To use some terminology we have just learnt, they have ‘bad form’ :) Fat Burning Walk Fasted walk - walk for approximately 40 minutes on an empty stomach. I find it is best to do as soon as you wake up in the morning. You should just be breaking a sweat - do not jog or run. Do these regularly and you will really notice the results!


WANT ABS? IT’S TIME TO GET STARTED...GO GET YOUR PERSONALISED PLANS!

Ashy Bines Ab Challenge Introduction

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