Ashy Bines Ab Challenge Introduction

8/18/2019 Ashy Bines Ab Challenge Introduction

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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 tummythat will knock the socks

off your friends

and family.


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www.ashybinesabchallenge.com

8HOW 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

Contents . . .


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DISCLAIMER

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You should consult your doctor or other health care professional before starting this or any other tness 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 oers health, tness 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 tness 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 tness level. By enrolling in the

Ashy Bines Abs Challenge, you agree to this disclaimer and the terms and conditions outlined.


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ENDORSEMENT

LEVI WALZ

Nutritionist, Naturopath

Personal Trainer

The Ashy Bines Ab Challenge has been endorsed by Levi

Walz, Nutritionist, Naturopath and Personal Trainer.

Levi Walz BHSc, ND, is one of Australia’s most versatile

and well respected health professionals.

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 nding 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.


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“We have completely

revolutionised theway people will look at

slimming their stomachs.”

WELCOME TO THE ASHY BINES AB CHALLENGE

A total body solution that wi ll 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 dierent needs of

our three main body types.

We have seen and heard from thousands of girls how

tailoring their training has nally allowed them to

create the booty of their dreams, with less eort and

fast tracked longer lasting results.

Girls that have been training wrong for years, and who

were so frustrated nally learned that it wasn’t them. It

was the inadequate, one size ts 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.

And now, With the help of my Ashy Bines A-team

of medical and tness professionals we have taken

tummy transformations to the next level..

By using the latest scientic 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 ts all diets. Nogimmicky shakes or supplement fads.


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“Your energy will

skyrocket and your mind

will nally become clear

and focused!”

You see, transforming your booty or legs is actually

quite dierent to guaranteeing a at, toned midsection.

There are a few key dierences that will seem totally

obvious once you nish your rst 28 days.

You will nd 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!

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 nd 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 BUNNY

ROLLERCOASTER BALANCER


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Bluep r ints explained . . .


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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

HEAPS of them! However unlike the Booty Challenge

where we target the biggest muscles in our body (also

targeting the area that burns the most energy and

creates the most hormonal and metabolic dierences),

the Ab Challenge is totally dierent.

If you believe late night TV or many of the thousands

of fad programs on the internet you might think that

100 or more crunches a day or using a roller or ab

machine wil give you a toned stomach - but it’s simply

not true!

The exercise program in our Ashy Bines Ab challenge

has been created by maximising your training (and

diet) to your body type! It will also involve training

your legs and upper body JUST as much as you will be

isolating your core. We aren’t about gimmics... if we

just let you u around on the oor for the next 28

days we won’t maximise your results.

Now we agree there are a million ways to train. BodyBuilders and Fitness Models may believe it’s all about

the weights, Pilates followers and many dancers and

models use lighter weights and more dietary control

to give a slimmer less muscular physique, others add

more cardio while others utilise yoga.

All of these methods can get dierent people amazing

results. We believe there isn’t just ONE way And

let’s be honest, one of the absolute keys to results is

enjoyment! So it really doesn’t matter if XYZ is the

best thing for your body... If you refuse to do it, or

cannot stand it, then we need to work together to

STILL get you the result you desire, but through a

dierent path.

So the rst time you complete the challenge,

It’s all about, nding your Belly BluePrint and

getting results! If you decide to repeat the challenge,

we suggest you tailor it to meet your lifestyle and

your loves...making it as fun and exible to follow as

possible!!

By following optimal protocol for you, you will see just

how exible we can become and still maintain yoursexy stomach and killer energy levels!

“We will maximise

your training and

nutrition to yourbody type!”


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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!


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1FIND 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 dierent genetics! The goal of the Ab Challenge is to maximise your genetic potential! A fun

way to do this is nd out which body type you are. Read the descriptions below and choose the body type

that describes you best.

INVERTED TRIANGLE

Celeb examples: Angelina

Jolie, Libby Tricket

Shape: Bigger up top with

broad shoulders and/or

buxom bust and a

comparavely smaller waist

and hips. Athlec Build.

STRAIGHT

Celeb examples: Jennifer

Aniston, Julia Roberts,

Keira Knightly

Shape: Features classic lines,

prey much straight up and

down, giving an elegant

form.

HOURGLASS

Celeb examples: Scarle

Johansson, Marilyn Munroe

Shape: A smaller waist with

a fuller bust and boom.

Described as well

proporoned and curvy.

APPLE

Celeb examples: Drew

Barrymore, Catherine Zeta

Jones, Susannah

Constanne

Shape: Well-proporoned

and carries weight around

the midsecon.

PEAR

Celeb examples: Beyonce,

Kelly Clarkson

Shape: Boom heavy,

bigger around the hips

and boom than the bust

region.

DIAMOND

Celeb example: Kate

Winslet

Shape: Narrow shoulders

and hips, you may have a

wider midri and carry

some weight in your

upper legs.


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2BODY PROFILE

This will help to tailor your

nutrition, exercise plan and will

also shape your belly blueprint.

If unsure or you feel you are a combination, then choose BODY PROFILE C.


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3BELLY BLUEPRINT

You will fnd out your specifc

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 aer my meal E

6I know I am sensitive or allergic to foods, I just don’t exactly which onesor why

A

7 I develop gas and bloating easily A

8 I suer from allergies A

9 I cannot tolerate spicy food A

10 I wake frequently throughout the night A

11 I feel like I hold uid more than other girls and regularly feel puy 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 oen cramp C


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15 I twitch and dget 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 dierent 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 nd it dicult to socialise without drinking B

28 I can’t operate without my morning coee 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

33Social Occasions and Events are oen the reason I struggle to stayconsistent with my goals

B

34 I nd 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


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39 I feel down oen D

40 I am an emotional eater D

41 I suer 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 A,C,D

51I have skin issues (this may include acne, rashes, circles under my eyes,

itchy skin excessive sweating) If 2 or more choose strongly agreeB

52I get pain in the upper right abdominal area and/or have had gall stonesor had my gall bladder removed

B

ADD UP THE TOTAL POINTS FOR EACH LETTER

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 rst 14 days on the plan you were given rst.


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YOUR AB CHALLENGE BELLY BLUEPRINT

BALLOON BUTTERFLY BUNNY

ROLLER

COASTER BALANCER

A B C

D E

Within your specic nutrition plan, there is a detailed run down explaining

your blue print type, however here is a quick reminder for now...


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4SET YOUR GOALS

Create your vision board!

#ashyvisionboard

“We need to feel

inspired and motivatedon a daily basis!”

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

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 forgoals 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 condence? How comfortable do you feel

in this outt? 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 nd 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.


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5TAKE BEFORE PICS

And Take Action!!

That’s right, this is happening!!

Take your before photos directly before

starting the 28 Day Ab Challenge

Take 3 photos - Front, Side and Back

Ensure both your before and aer photos

are in natural sunlight against a white wall

Do not delete your photos

Wear the same underwear / shorts in all

photographs

Stand with your feet together, natural

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

stomach out

Take your aer photos at the same time of

day as your before photos (eg. 6am)

Submit your before and aer photos via

your member log-in on our website at the

end of the challenge.

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


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6READ YOUR PLANS

Read your personalised nutrition

plan and exercise plan. Discover

how the have been customised!

YOUR PLANS ARE

LOCATED IN YOUR

ONLINE MEMBER AREATHERE ARE ALSO A FEW TIPS ON THE FOLLOWING

PAGES OF THIS BOOKLET


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TRAINING PHASES ADAPTATION

Rep Range: 12- 15

Every time you learn a new exercise, this should be the

focus for your rst 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 nish

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 li as heavy

as possible. Push each set to the absolute max (while

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.

“Use the Adaption

Phase the rst time you

try an exercise”


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The Builder

This is the Resistance and heavy weights phase of your

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

to help you have your ultimate shape and tone!

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

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

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

your weights next session.

The Basher

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

the program. Here we are maximising hormonal changes

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

durance and intermediate muscle bres are dominating.

This helps to keep you strong and toned but maximise

your long and lean look.

Basher Focus: Once again, everything in training is aboutholding form (posture, control, feel, ROM, and then nally

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

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

hardest session to complete, we are working on strength,

endurance, lactic thresholds, cardio and speed all at once.

Because of the intensity in these sessions, be extra care-

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

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

you can still perform it correctly.

The Burner

This program works out stabilisers, core, endurance and

pushes our inner strength to the next level. While the

burner will challenge you, it will be more benecial for

your specic transformation to work on building as much

muscle size instead of just shape for the 28 days.

Burner Focus: Body awareness and pushing through

the burn while striving to maintain your perfect form

and control even though you don’t think you can

hold any longer!. If form was our focus in our build-

er and basher sessions, then don’t be shocked that

once again it is still our number one focus here.

Except, not only are we focusing on performing

the exercise correctly, but we want you to pay special

attention to the feeling and activation of each muscle

you are working.

The Bender

Improving and maintaining our Range Of Movement

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

venting injury is an essential part of the Ab Challenge

Philosophy.

Preventing injury and staying as fresh as possible is the

key to not only transforming your body, but keepingit looking its best long term!! If you are tight and sore

you cannot put your maximum eort into your Basher,

Builder or Burner components. This is again why the

Booty Bender is so essential.

Bender Focus: Your rst focus is to breathe deeply and

spend time in each position stretching/re-lengthening

your muscles to their full length (never rush a position

and try to feel a release before moving on). Your second

focus is to connect with your breath and practice mind-

fulness during each session. Once in each position, focus

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

present in the moment and when your mind wanders to

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

it back to focusing on your breath and connecting with

the present moment.

glossary of terms


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Resistance

How much force is working against your movement. This

is usually linked to how much weight you are liing in

each exercise.

Reps

A repetition is one performance of a single exercise. IE

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

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

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

Set

Is basically a number of exercises performed without

stopping. IE a common Rep goal for a ‘set’ is 10. So you

would aim to do 10 reps before stopping. Sometimes we

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

with 30 seconds rest in between them.

Rep GoalDepending on our goal and the result we want from our

training, instead of just randomly choosing a number of

‘reps’ to aim for. We set specic ‘Rep Goals’ in each set to

achieve dierent performance benets. Many times this

is in conjunction with dierent training phases we are go-

ing through.

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

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

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

may be aiming to build power (beginners and interme-

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

rep goals in your program.)

Range of Movement (ROM)

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

working from full exion to full extension. IE If I did a

hamstring curl and my leg straightens all the way straight

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

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

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

someone who does not straighten their leg or touch their

bum with their heel.

ROM Goal

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

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

Range of Motion that you started with until you cannotdo any more. As most people fatigue they slowly reduce

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

they will compromise their ability to get results.

Neutral Spine

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

where your spine is in its normal position. Not too much

arch or not rounded.

Work Period (WP)

How long your are working for in a set.

Rest Period (RP)

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

ercises.

Super Set

Is where we perform one exercise right aer another

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

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

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

1) Where we use the same muscle groups IE Butt raises

going straight into donkey kicks. IE we are using glutes

and hammys on both exercises.

2) Where we use opposing muscles IE Adductors and

abductors

glossary of terms


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3) Where we use totally dierent muscles IE Sit ups and

lunges.

Drop Set

Is where we purposely drop the weight we are liing in

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

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

build endurance or maximise your lactate threshold.

IntensityThis denes the amount of eort being given during

an exercise or training session. IE your bender ses-

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

ening your muscles, while your basher and builder

sessions will eventually be done at a high intensity

(once you build your strength and tness). The higher

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

of injury.

Form

This explains how someone performs an exercise. It is

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

that exercise poorly), or “she has great form” (meaning

she did that exercise really well). We break form down

into 5 components.

1) Posture - Can you keep your body balanced,

even throughout the movement

2) Control - Can you do the movement with control

so your muscles are doing the work. Poor

control puts excess pressure on our tendons and

leads to irritation and injuries

3) Feel - In every exercise you should be aiming to

be aware of where you feel the exercise. If the

feeling moveto your joints or becomes painful

this is an indication that you may have fatigued

or be risking injury if you continue.

4) Range of Motion - Are you able to stick to your

ROM Goal, or are you cheating

5) Intensity - here is the deal with FORM… If you

are holding the rst 4 components (posture,

control, feel, rom) then you can keep adding

intensity and you will not risk injury, in fact you

will just keep improving your results…

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

form, or you stop controlling the movement, then you

need to reduce your intensity if you want to ensure you

are maximising your performance and safety.

Isometric

Where tension is applied to our muscles without actually

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

Concentric

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

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

Eccentric

This is where tension is increased on a muscle as it is

lengthened, eg. when the leg press comes toward us.

Externally Rotated

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

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

externally rotated legs, my knees would not be facing

straight ahead of me like normal, they would be facing

outward. Sometimes we use this technique to allow us to

reduce the activation of our hip exors and help people

activate and focus on their hammys and glutes during

dierent activities.

glossary of terms


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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 reexes 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 stretchreex. IE we make the muscle reach maximal force in a

very small time but from a stationary position. IE the rst

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 aer a squat or lunge

or deadli or burpee that you stand up straight and

ensure you aren’t still bending in your hips. This hap-pens all the time when people do multiple reps IE their

ROM becomes smaller and they do not nish 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 nd 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!

glossary of terms


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WANT ABS?IT’S TIME TO GET STARTED...GO GET

YOUR PERSONALISED PL ANS!

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Ashy Bines Ab Challenge Introduction