The BBTT Program REV PDF

BIG BOOTY TIGHT TUMMY
30 DAY PROGRAM
Prepared exclusively for bia_fx@yahoo.com Transaction: 13495

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 you-
you 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!

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 Wednesday Thursday Friday Saturday 
1 2
3
4
5
6
Read through all material

and review workouts
Workout #1 Workout #2 Workout #3 Workout #4 REST
- take “before” picture (G1) legs- (G2) back & (G3) legs- (G4) chest, arms
- greet other members or
ask questions in group posterior chain core anterior chain & core
chat
- for technical questions
OR OR OR OR
directly email jo at: (H1)- legs- (H2) back and (H3) legs- (H4)- chest,
johanna.sophia.fitness@gmail.com
posterior chain core anterior chain arms & core
7
8
9
10
11
12
13
REST Workout #5 REST Workout #6 Workout #7 Workout #8 REST

(G5) legs- hams (G6/H6) Gym (G7/H7) Gym (G8) booty
& glue med & home workout & home workout baby
OR HIIT Stretch & active OR
(H5) legs- recovery (H8)- booty
hamstrings and baby
glue med
14
15
16
17
18
19
20
REST Workout #9 REST Workout #10 Workout #11 REST Workout #12
(G9/H9) Gym (G10) upper (G11) legs- (G12) back &
& home workout body posterior chain (2) core (2)
HIIT abs OR OR OR
(H10) upper (home) legs- (H12)- back &
body posterior chain core
21
22
23
24
25
26
27
REST Workout #13 REST Workout #14 Workout #15 Workout #16 REST
(G13) legs- (G14) chest (G15) legs- (G16/H16) Gym
anterior chain (2) arms & core (2) hams & glute & home workout
OR OR med (2) HIIT
(H13) legs- (H14)- chest, OR
anterior chain arms & core (H15) legs
28
29
30
30
FEBRUARY 1
2
Workout #17 Workout #18

REST Workout #19 REST Workout #20
G17/H17) Gym (G18) booty (G19/H19) Gym (G20) final
& home workout baby (2) & home workout booty blast
Stretch & active OR HIIT abs OR
recovery (H18) booty (H20)-legs
baby

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!

LINKS TO VIDEOS:
*each video contains both home and gym workouts*
password: bbtt2@
workout 1: https://vimeo.com/251892404
workout 13 : https://vimeo.com/251903818

gym workout 1 (G1): legs posterior chain home workout 1 (H1): legs posterior chain
EXERCISE REPS SETS EXERCISE REPS SETS
*warm up 5-10 mins on treadmill *100 jumping jacks warmup
1.banded/bodyweight hip
1. Banded hip abduction 15 3 20 3
abduction
SS: lying banded hip SS: lying banded hip
15 3 20 3
extensions extensions
2. dumbell squats 12 4 2.bodyweight plie squats 15 4

SS: single leg straight leg SS:couch/chair supported
12/side 4 15 4
deadlift kick outs
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
1. scapular protration/
1. wall Y's (front and back) 10 3 10/position 3
retraction
SS: plank oblique
SS: scapular retractions 10 3 10/side 3
crunches
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 body weight

3. bent over DB row 10/side 3 15 3
row
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

gym workout 3 (G3): Legs anterior chain home workout 3 (H3): legs anterior chain

1. walking quad stretch 10/side 3 1. quad stretch 10/side 2
SS: walking lunges 10/side 3 SS: lunges 20/side 2
2. sissy squats (can be

2. sissy squats 15 3 assisted) 15 3
SS: squat with lateral foot
tap 20/side 3 SS: squat with lateral foot tap 15/side 3
3. rear foot elevated split

3. 4 quadrants hop 20/side 3 squat 15/side 3
4. leg press (centre/and

both sideways) 20/side 3 4. seated leg extensions 20/side 3
SS: lunge pulses 20/side 3 SS: lunge pulses 20/side 3
FINISHER: 100 high knees FINISHER: 50 lunge reach to elbow knee touch
gym workout 4 (G4): chest/arms/core home workout 4 (H4): chest/arms/core


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

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
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

gym workout 5 (G5): legs - hamstrings and glute home workout 5 (H5): legs- hamstrings and glute
med med

1. side-lying clam 20/side 3 1. donkey kicks 20/side 3
SS: side-lying straight leg SS: chair/couch supported leg
hip abduction 20/side 3 lifts 20 3
2. squat to goodmorning 15 4 2. squat to goodmorning? 15 each 3

SS: toe in standing hip
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

SS: standing toe in hip
SS: straight leg deadlift 15 3 abduction 15/side 3
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)

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 home workout 8 (H8) : booty baby
Warmup: banded leg lifts (side and back)- 10 each
direction *100 jumping jacks warmup
1.Open hip rotation into 1. open hip rotation into side
side lunge 20/side 3 lunge 10/side 2
SS: rear foot elevated split
SS: box jumps 10 3 squat 20/side 2
2. Squat Jumps to
squat pulse 10 each 3 2. Squat jumps 15 3
SS: hip thrusts to thrust 10/10 second
hold hold 3 SS: hip thrusts 15/side 3
3. plie squats 10 3 3. plie squats 3

SS: single leg
romanian deadlift 10/side 3 SS: couch supported kickouts 15/side 3
4. backwards lunge 4. banded/bodyweight seates

into heel kickback 10/side 3 hip abduction 20/side 3
SS: straight leg donkey SS: plank, leg raise, mountain
kicks 20/side 3 climbers 20/side 3
FINISHER: 100 in and out squat pulses 1 FINISHER: 50 lunge reach to elbow knee touch

gym & home workout 9 (G9/H9) : HIIT
abs
EXERCISE REPS SETS
warmup: 50 crunches + 50 half burpees

1.bicycle crunches 20/side 3
SS: inchworms 10 3
2. plank oblique crunches 20/side 3

SS: half burpees 20 3
3. toe touches 20 3
SS: mountain climbers 20/side 3
4. plank hold 20-30 seconds 3

SS: leg raises 20 3
FINISHER: standing speed bicycle

crunches (100)
gym workout 10 (G10) : upper body home workout 10 (H10): upper body
warmup: 200 jumping jacks with weights in hands *100 jumping jacks warmup
1. bench press 10 3 1. squatting row 10 3
SS: elevated pushups 10 3 SS: elevated pushups 10 3
2. lateral shoulder
raises 15 3 2. narrow to wide reach 15/position 3
SS: arnold press 15 3 pike pushup 8-10 3
3. plank shoulder taps 10/side 3 3. plank shoulder taps 10/side 3

SS: bench dips 10 3 SS: dips 10 3
4. alternating width
curls 10 each width 3 4. bodyweight curls 20 3
SS: hammer curls 10 3 SS: bodyweight face pulls 20 3
FINISHER: alternating high plank/low plank (50/ FINISHER: alternating high plank/low plank (50/
position) position)

gym workout 11 (G11): Legs anterior chain (2) home workout 11: legs posterior chain
warmup: walking lunges (50/side bodyweight) *100 jumping jacks warmup

1. banded/bodyweight lateral 1.banded/bodyweight hip
walks 12/side 3 abduction 20 3
SS: lying banded hip
SS: supermans 12 3 extensions 20 3
2. front squats 12 3 2.bodyweight plie squats 15 4

SS:couch/chair supported kick
SS: shallow lunges 12/side 3 outs 15 4
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
warmup: steady walk on treadmill 5-10mins *100 jumping jacks warmup

1. seated single arm cable 1. scapular protration/ 10/
rows 12 3 retraction position 3
SS: cable lat pullthroughs 12 3 SS: plank oblique crunches 10/side 3
2. squatting row 20 4
2. bent over dumbell rows 10/side 3 SS: reverse snow angels 20 4
3. rear delt flyes (against

bench) 10 3 3. bent over body weight row 15 3
SS: resistance band or cable
rear delt flyes 10 3 SS: mountain climbers 15 3
4. farmers walk 15m 3 4. moving V-sit 25/side 3

SS: crunches 50 3 SS: plank taps 25/side 3
FINISHER: 100 shoulder
taps

gym workout 13 (G13): Legs posterior chain (2) home workout 13 (H13): legs anterior chain
warm-up: steady walk on an incline *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) 15 3

SS: laying hip extension 12 3 SS: squat with lateral foot tap 15/side 3
3. squat jumps 20 3
SS: squat pulses 20 3 3. rear foot elevated split squat 15/side 3
4. swiss ball hamstring curls 10 3 4. seated leg extensions 20/side 3

SS: hip circles 10/side 3 SS: lunge pulses 20/side 3
FINISHER 100 jump squats FINISHER: 50 lunge reach to elbow-knee touch
gym workout 14 (G14): chest/arms/core (2) home workout 14 (H14): chest/arms/core

warmup: 100 jumping jacks *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
2. pushups (one of the

2. elevated pushup 10 3 variations) 10 3
30
SS: plank seconds 3 SS: burpees 10 3
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

SS: twisting T +kick (laying) 15/side 3 a) crunches 10 3
b) bicycle crunches 10 3
FINISHER:DB deads (3 sets
of 1 min AMRAP) c) toe touches 10 3
d) russian twists 10 3
e) inchworm 10 3

gym workout 15 (G15): legs home workout 15 (H15): legs-
- hamstrings and glute med (2) hamstrings and glute med (2)
warm-up: steady walk on an incline *100 jumping jacks warmup

1. toe-in leg abduction 15 2 1. donkey kicks 20/side 3
SS: lateral banded walks (or SS: chair/couch supported leg
bodyweight squat laterals) 15/side 2 lifts 20 3
2. straight leg deadlifts 20 3 2. squat to goodmorning? 15 each 3

SS: lunge pulses 20/side 3 SS: straight leg donkey kick 15/side 3
3. swiss ball hamstring curls 10 3 3. hip rotation to side lunge 15/side 3

SS: high knees (with weight SS: standing toe in hip
above head 20/side 3 abduction 15/side 3
4. cable kickouts 10 3 4. lunge to kick back 20/side 3

SS: good mornings 10 3 SS: bear crawl 20/side 3
FINISHER: power deadlifts core complex

a) crunches 10 4
c) toe touches 10 4
e) inchworm 10 4
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

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) home workout 18 (H18) : booty baby
warmup- banded laterals (30/side) *100 jumping jacks warmup

1. open hip rotation into side
1. hip thrust to hold 15/side 3 lunge 10/side 2
SS: bench supported donkey SS: rear foot elevated split
kicks 15/side 3 squat 20/side 2
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 3 SS: couch supported kickouts 15/side 3
4. banded/bodyweight seates
4. plie squats (DB or BB) 20 3 hip abduction 20/side 3
SS: plank, leg raise, mountain
SS: sumo deadlifts 20 3 climbers 20/side 3
FINISHER: 100 squat in and outs FINISHER: 50 lunge reach to elbow knee touch

gym & home workout 19 (G19/H19) : HIIT abs (2)
EXERCISE REPS SETS
warmup: 50 crunches + 50 half burpees

1. toe touches 20/side 3
SS: burpees 20 3
2. in and outs (bench or ground- can add ankle

weights) 20/side 3
SS: burpees 20 3
3. plank oblique crunches 20 3

SS: burpees 20 3
4. ABCs on ball (if not, roll in and out) 20-30 seconds 3

SS: burpees 20 3
FINISHER: standing speed bicycle crunches (100)
gym workout 20 (G20) : FINAL BOOTY BLASTER home workout 20 (H20):hamstrings and glutes
warmup- 20 double backwards lunge, double squat *100 jumping jacks warmup
1. lateral lunges 20/side 3 1. donkey kicks 20/side 3
SS: bench elevated hip thrusts 25 3 SS: couch supported leg lifts 20 3
2. box jumps 12 3 2. squat to goodmorning 15 each 3

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
FINISHER: squatting jump in and out! core complex

a) crunches 10 4
c) toe touches 10 4
e) inchworm 10 4

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

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.

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?

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

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!

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.

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.

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 lifestyle-
not 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!

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

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

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 =

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

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!

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!

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

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!

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 fat-
especially 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!

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.  

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 pre-
workout, 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.

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

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 -
johanna.sophia.fitness@gmail.com with your answers to these questions!)
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_______________________________________________________
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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

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

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

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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If your goal is confidence- you will find it here

If your goal is self-love- you will find it here

So without further ado, let’s get started on these goals!

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Read through all material

posterior chain core anterior chain arms & core

REST Workout #5 REST Workout #6 Workout #7 Workout #8 REST

Workout #17 Workout #18

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2. dumbell squats 12 4 2.bodyweight plie squats 15 4

3. dumbell plie squat 15 3 3. hip hinges 20 3

4. sumo deadlift 15 3 4. heel elevated kicks 20/side 3

Finisher: 100 in-and-out squats FINISHER: 50 knee tuck jumps

2. seated cable row 15 4 2. squatting row 20 4

3. bent over body weight

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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*warm up 5-10 mins on treadmill *100 jumping jacks warmup

2. sissy squats (can be

3. rear foot elevated split

4. leg press (centre/and

gym workout 4 (G4): chest/arms/core home workout 4 (H4): chest/arms/core

*warm up 5-10 mins on treadmill *100 jumping jacks warmup

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

3. dumbbell 21s 21 3 3. bodyweight curls 12 3

core complex core complex

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*warm up 5-10 mins on treadmill *100 jumping jacks warmup

2. squat to goodmorning 15 4 2. squat to goodmorning? 15 each 3

3. swiss ball hamstring curls 15 3 3. hip rotation to side lunge 15/side 3

4. bent forward lunge 20/side 3 4. lunge to kick back 20/side 3

core complex core complex

gym & home workout 6 : HIIT

warmup - 100 jumping jacks

2. Squat pulses 7. Plank, Half-burpee, shoulder tap

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SHORT (easy) CIRCUIT

3. rocked back adductor stretch with external rotation

3. plie squats 10 3 3. plie squats 3

4. backwards lunge 4. banded/bodyweight seates

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warmup: 50 crunches + 50 half burpees

2. plank oblique crunches 20/side 3

4. plank hold 20-30 seconds 3

FINISHER: standing speed bicycle

3. plank shoulder taps 10/side 3 3. plank shoulder taps 10/side 3

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warmup: walking lunges (50/side bodyweight) *100 jumping jacks warmup

2. front squats 12 3 2.bodyweight plie squats 15 4

3. leg press 20 3 3. hip hinges 20 3

4. sissy squats 10 3 4. heel elevated kicks 20/side 3

FINISHER: 50 knee tuck jumps

warmup: steady walk on treadmill 5-10mins *100 jumping jacks warmup

3. rear delt flyes (against

4. farmers walk 15m 3 4. moving V-sit 25/side 3

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warm-up: steady walk on an incline *100 jumping jacks warmup

SS: cable backwards lunge to

2. cable glute kickbacks 12 3 2. sissy squats (can be assisted) 15 3

4. swiss ball hamstring curls 10 3 4. seated leg extensions 20/side 3

FINISHER 100 jump squats FINISHER: 50 lunge reach to elbow-knee touch

warm up 5-10 mins on treadmill 100 jumping jacks warmup

warm up 5-10 mins on treadmill 100 jumping jacks warmup

warm up 5-10 mins on treadmill 100 jumping jacks warmup