Welcome to #GetRightAndTight 8 week challenge!
Important file(s)
By Downloading this file (which is mandatory) understand that you are giving up substantial rights – including your right to sue. Please download and email completed files to: Cashawn.Fitness@gmail.com. If the files are not received within 24 hours of your granted access your membership will be revoked and you will not be granted access again!
| csimsfitness_personal_training_questionnaire__in_person_.docx |
Information:
Below will hold all the content for the #BecauseBootyGoalsChallenge from video demonstrations to written document descriptions to meal ideas, etc. Feel free to contact me if you have any questions or concerns about the challenge. *Be sure to submit your before picture before week 1 is over! Just scroll down to the bottom of this page.*
Why you aren't seeing the results you want to see !
It’s fairly simple actually... exercising alone won’t give you your body goals. You need to make sure you're eating the right foods, the correct portions along with the perfect nutrient timing. It is not a matter of eating more hamburgers or 'fattening foods' to get the results that you want to see because you won’t see results by just doubling your calories either. A nice curvy body, doesn’t mean you need to gain more weight overall because remember, a slim belly and tiny waist will make your butt stand out more and abs are made in the kitchen!. You will gain knowledge on not only what to eat but the correct workouts partnered with your meal plan to snatch that body right into shape..
For this challenge it's highly recommended that you have:
- Access to weights (10 lbs- 30 lbs)
- Access to a kitchen
- Access to 10 lbs ankle weights (2)
*If you do not have access to any of the items mentioned above, you can still complete this challenge! *
Before we get started with the challenge here's a little bit about myself. I've always been a very small and petite woman (I get that from my mom lol) but I wanted more curves and a little more of an actual figure and I knew the gym could provide that for me. What most people don't know is how to use the gym in that way through "glute isolated" workouts. What glute isolation means is that a particular exercise focuses on just your butt muscles without making your quads or hamstrings any bigger. This challenge is intended to help you understand how to properly grow a healthy butt by understanding how to do glute isolated workouts; squats alone won't get it done though you will be doing a lot of them lol. You will also learn what foods are helpful and beneficial to your glute growth and when to eat these meals or snacks. If you're like me and have been smaller with a fast metabolism making it that much harder to gain weight then this is for you: If you’re more petite and want to gain more weight in your your hips, butt and thighs area you will need to up your calorie intake, not by much at first, ABOUT (depending on your weight, height, etc) 500 calorie a day for the first 2 weeks should be a good start. Then check your weight and re-evaluate. A Girl that has trouble gaining weight will want to increase carbs and fats. Eating more carbohydrates along with healthy fats can spike butt growth. This is because carbs will slow down your metabolism a bit making it to where it won't burn things off as fast. Instead, your body will start to store any nutrients that are in your system at that time. So, carbs along with healthy fats will increase body fat! Along with upping your protein intake whether that's from food or protein shakes. This is my favorite method. I LOVEEEEE me some protein!! I intake a lot of protein during the day but I break it up because too much protein at one time goes from helping you to hurting you because your body will have a hard time disgusting all that protein. Be sure to consume some type of protein within 30 MINUTES post workout so that you can ensure your gains because that is when it is the most effective!
Be sure to login in and check this page daily due changes that may occur!
ENJOY THE CHALLENGE!!
Why you aren't seeing the results you want to see !
It’s fairly simple actually... exercising alone won’t give you your body goals. You need to make sure you're eating the right foods, the correct portions along with the perfect nutrient timing. It is not a matter of eating more hamburgers or 'fattening foods' to get the results that you want to see because you won’t see results by just doubling your calories either. A nice curvy body, doesn’t mean you need to gain more weight overall because remember, a slim belly and tiny waist will make your butt stand out more and abs are made in the kitchen!. You will gain knowledge on not only what to eat but the correct workouts partnered with your meal plan to snatch that body right into shape..
For this challenge it's highly recommended that you have:
- Access to weights (10 lbs- 30 lbs)
- Access to a kitchen
- Access to 10 lbs ankle weights (2)
*If you do not have access to any of the items mentioned above, you can still complete this challenge! *
Before we get started with the challenge here's a little bit about myself. I've always been a very small and petite woman (I get that from my mom lol) but I wanted more curves and a little more of an actual figure and I knew the gym could provide that for me. What most people don't know is how to use the gym in that way through "glute isolated" workouts. What glute isolation means is that a particular exercise focuses on just your butt muscles without making your quads or hamstrings any bigger. This challenge is intended to help you understand how to properly grow a healthy butt by understanding how to do glute isolated workouts; squats alone won't get it done though you will be doing a lot of them lol. You will also learn what foods are helpful and beneficial to your glute growth and when to eat these meals or snacks. If you're like me and have been smaller with a fast metabolism making it that much harder to gain weight then this is for you: If you’re more petite and want to gain more weight in your your hips, butt and thighs area you will need to up your calorie intake, not by much at first, ABOUT (depending on your weight, height, etc) 500 calorie a day for the first 2 weeks should be a good start. Then check your weight and re-evaluate. A Girl that has trouble gaining weight will want to increase carbs and fats. Eating more carbohydrates along with healthy fats can spike butt growth. This is because carbs will slow down your metabolism a bit making it to where it won't burn things off as fast. Instead, your body will start to store any nutrients that are in your system at that time. So, carbs along with healthy fats will increase body fat! Along with upping your protein intake whether that's from food or protein shakes. This is my favorite method. I LOVEEEEE me some protein!! I intake a lot of protein during the day but I break it up because too much protein at one time goes from helping you to hurting you because your body will have a hard time disgusting all that protein. Be sure to consume some type of protein within 30 MINUTES post workout so that you can ensure your gains because that is when it is the most effective!
Be sure to login in and check this page daily due changes that may occur!
ENJOY THE CHALLENGE!!
The importance of eating correctly & getting your good source of protein in!
Picture by: The Big Butt Guide
Be sure to consume some type of protein within 30 MINUTES post workout so that you can ensure your gains because that is when it is the most effective! If you want to order some Herbalife protein be sure to email me ASAP (Cashawn.Fitness@gmail.com)
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Foods that Make Your Butt Grow: (REMEMBER PORTION CONTROL)
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When looking to tone up and speed up your metabolism, look to eat six meals per day. Each one of them should focus on foods that help replenish your body. Here is a good example of how your day should look that incorporates these foods.
Breakfast: Two egg whites, a slice of whole wheat bread, and a piece of fresh fruit. Snack: Yogurt and berries, or a small plate of veggies. Lunch: One chicken breast on top of a salad of leafy greens, with cucumbers and tomato salad as a side. Snack: Peanut butter or a slim piece of tuna on whole wheat bread. Dinner: A piece of lean beef steak, a side of veggies and whole wheat bread. Snack: A protein shake or a handful of berries and nuts. Carbohydrates: Brown rice (NO white rice), sweet potatoes, corn, barley, wheat bread, whole grain pasta, potatoes, apples, grapefruit. There are also carbohydrate supplements. Protein: Soy milk, low fat yogurt, chicken, egg whites, beans, fish, turkey, meat, legumes, soy protein (NO WHEY PROTEIN!). Unsaturated Fat: Sunflower oil, canola oil, olive oil, oily fish, nuts. |
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Be sure to submit your before and after photos for this challenge and include your Instagram name if you wish to be featured! You can also include videos of you doing the exercises! #GetRightAndTight #CSIMSFITNESS @cookieeedough
Before & After Photo Submission
Day 1: Workout description:
(with 10-15 lbs if accessible)
Finish with 50 squats 50 crunches Day 2:
Day 3:
Day 4:
End with 50 crunches & 50 squats Day 5:
End with a 1 minute bridge hold with 20 lbs & 50 crunches Day 6:
50 crunches; 50 squats Day 7: REST DAY! Day 8: 10 minute jog
50 crunches; 50 squats Day 9: 10 minute stairs
100 crunches ; 5 lbs Day 10:
Side planks 40 secs; regular planks 1 minute Day 11:
Finish with 100 crunches Day 12:
Day 13: Cardio day:
Day 14: REST DAY Day 15:
End with 100 squats (you can do 4x 25) |
Questions, Comments & Concerns
Meal Plan Guide:
(CLICK to download the 30 day meal plan!) 
Day 16:
Day 17:
Day 18:
Finish with 100 crunches Day 19: REST DAY! Day 20:
Finish with 50 squats 50 crunches Day 21:
End with a 1 minute bridge hold with 20 lbs & 50 crunches Day 22:
End with 50 crunches & 50 squats Day 23:
End with 100 crunches (4 x 25 if you want to break it up! No weight!) Day 24:
Day 25:
End with a 1 minute bridge hold with 20 lbs & 50 crunches Day 26:
End with 100 crunches Day 27: Cardio day:
Day 28:
End with 100 squats (you can do 4x 25) Day 29:
End with 100 crunches Day 30:
End with 50 crunches & 50 squats REPEAT CHALLENGE FROM DAY 1! | ||