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Contents . . .
8
HOW IT WORKS
Learn how the Ashy Bines
Ab Challenge is completely
customised to your needs!
Not only your nutrition plan
but your training too. This
program is like nothing else
out there.
AB CHALLENGE // 28 DAYS
DISCLAIMER
ENDORSEMENT
WELCOME
BELLY BLUEPRINTS
10
19
20
STEPS 1 - 6
TRAINING PHASES
GLOSSARY
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DISCLAIMER
You should consult your doctor or other health care professional before starting this or any other fitness program as well
as making any nutritional changes in order to determine if it is right for your needs.
Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com offers health, fitness and nutritional information
and is designed for educational purposes only. Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com has
designed its website and training programs for healthy individuals, 18 years and older.
You should not rely on Clean Eating Diet Plan Pty Ltd or www.ashybinesabchallenge.com for information as a substitute
or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and
promoted by Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com is meant to supplement, not replace,
proper exercise training. By enrolling in this program, you acknowledge that it is your sole responsibility to consult
with your doctor regarding both your medical fitness to engage in this exercise program and any medical or physical
conditions which might arise during the course of your exercise program.
If you have any concerns or questions about your health, you agree to consult with a doctor or other health-care
professional. You further agree to not disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions made by Clean Eating Diet Plan Pty Ltd and www.
ashybinesabchallenge.com. The use of any information provided, distributed, and promoted by Clean Eating Diet Plan
Pty Ltd and www.ashybinesabchallenge.com is to be used solely at your own risk. Please discuss all nutritional changes
with your doctor or a registered dietician.
Dont perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you
should stop immediately and arrange to be seen and evaluate by a doctor.
All exercise poses possible risk of injury or death, depending upon your underlying medical condition. Clean Eating Diet
Plan Pty Ltd and www.ashybinesabchallenge.com advises everyone to take full responsibility for their safety and know
their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. By enrolling in the
Ashy Bines Abs Challenge, you agree to this disclaimer and the terms and conditions outlined.
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ENDORSEMENT
LEVI WALZ
Nutritionist, Naturopath
Personal Trainer
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We have completely
revolutionised the
way people will look at
slimming their stomachs.
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toned,
slim
stomach,
but
your
BALLOON
BUTTERFLY
ROLLER
COASTER
BUNNY
BALANCER
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BALLOON
DESCRIPTION
YOU EXPERIENCE...
YOU NEED...
Bloating, Distended
digestion day,
Stomach
optimising digestion,
dietary awareness
BUTTERFLY
Alcohol free,
weekend binging.
meditations.
the week.
BUNNY
Me day, meditation,
Step back, yoga as
training, cutting coffee
ROLLERCOASTER
Emotional Eater
practicing mindfulness
to your weekly/daily
lifestyle plan.
Excess energy
BALANCER
Energy Imbalance,
predisposition for
abdominal fat storage
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We will maximise
your training and
nutrition to your
body type!
Heres the thing girls, I know a lot of your are
probably expecting a heap of core training and crunch
variations in this program... dont worry there will be
not true!
different path.
just let you fluff around on the floor for the next 28
possible!!
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BODY PROFILE
BELLY BLUEPRINT
aim for.
YOUR PLANS
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1
FIND YOUR SEXY!
Get Clear on what a sexy stomach
means to you and what you want
to aim for.
INVERTED TRIANGLE
APPLE
Shape: Well-proportioned
and carries weight around
the midsection.
STRAIGHT
PEAR
HOURGLASS
DIAMOND
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2
BODY PROFILE
This will help to tailor your
nutrition, exercise plan and will
also shape your belly blueprint.
BODY PROFILE
MY COMPLAINT
I struggle to put on
muscle, I am quite lean,
MY GOAL
PERSONALISE
and tone in my
on strength,
body.
and endurance
shape in my body. Id
like my stomach to be
intake.
leaner.
Minimise your rest periods
when working out.
I struggle to put on
muscle and I struggle
My body p rofile is
If unsure or you feel you are a combination, then choose BODY PROFILE C.
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3
BELLY BLUEPRINT
You will find out your specific
focus for this program.
NUMBER
QUESTION
POINTS (0,1,2)
BLUEPRINT
I am always hungry
I gain weight more easily than most people, and lose it more slowly
10
11
I feel like I hold fluid more than other girls and regularly feel puffy
12
13
14
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NUMBER
QUESTION
POINTS (0,1,2)
BLUEPRINT
15
16
17
18
A,C
19
A,C
20
A,C
21
A,C
22
A,C
23
A,C
24
A,C
25
B,C
26
B,C
27
28
29
30
31
32
33
Social Occasions and Events are often the reason I struggle to stay
consistent with my goals
34
35
36
B,D
37
B,D
38
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NUMBER
QUESTION
POINTS (0,1,2)
BLUEPRINT
39
40
I am an emotional eater
41
42
43
44
45
46
47
48
49
50
51
I have skin issues (this may include acne, rashes, circles under my eyes,
itchy skin excessive sweating) If 2 or more choose strongly agree
52
I get pain in the upper right abdominal area and/or have had gall stones
or had my gall bladder removed
A,C,D
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BALLOON
BUTTERFLY
D
BUNNY
E
ROLLER
COASTER
BALANCER
Within your specific nutrition plan, there is a detailed run down explaining
your blue print type, however here is a quick reminder for now...
BELLY BLUEPRINT
BALLOON
DESCRIPTION
YOU EXPERIENCE...
Bloating, distended
stomach
digestion, dietary
awareness
Hard fatty liver, late
BUTTERFLY
Alcohol free,
weekend binging.
Chamomile, Guided
meditations.
the week.
BUNNY
Me day, meditation,
Step back, yoga as
training, cutting coffee
ROLLERCOASTER
Excess energy
BALANCER
Energy Imbalance,
predisposition for
abdominal fat storage
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4
SET YOUR GOALS
Create your vision board!
#ashyvisionboard
We need to feel
inspired and motivated
on a daily basis!
VISUALISE FIRST
You may like to ask a friend to read this out loud to you.
I want you to close your eyes and visualise yourself, one
year from today in a place you love and that makes you
smile.
Imagine that you have been super committed and
achieved every goal you have put your mind to in the
last year. I want you to focus on exactly how you look
and feel.
What does your body look like? How is your self esteem,
energy, and confidence? How comfortable do you feel
in this outfit? Connect with exactly who you are in this
moment and everything you have, everything you are
and everything you can do.
Stay in this visualisation for a few minutes and when you
open your eyes, write down the key points. Use these
key points to find words and pictures in magazines that
align with your vision and stick them on a big board
that you can look at every day. Re-connect with your
visualisation every night before you go to sleep, making
the vision clearer, brighter and more real every time.
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5
TAKE BEFORE PICS
And Take Action!!
Thats right, this is happening!!
stomach out
photographs
Please be aware that by submitting your images, you are agreeing to the use of them for marketing.
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6
READ YOUR PLANS
Read your personalised nutrition
plan and exercise plan. Discover
how the have been customised!
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TRAINING PHASES
ADAPTATION
ENDURANCE
STRENGTH
POWER
Rep Range: 2 to 6
To push a heavier weight than normal to boost
performance the next week in your following strength
phase.
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glossary of terms
The Builder
hold any longer!. If form was our focus in our builder and basher sessions, then dont be shocked that
ing perfect form. Remember if you hit you rep goal on all
your sets (and you held form doing it), you must increase
The Basher
This is the HIIT (High intensity Interval Training) side of
The Bender
Philosophy.
it looking its best long term!! If you are tight and sore
The Burner
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glossary of terms
Resistance
each exercise.
Reps
A repetition is one performance of a single exercise. IE
ROM Goal
Set
Neutral Spine
Rep Goal
Depending on our goal and the result we want from our
ing through.
ercises.
Super Set
diates should not set these rep goals. Please stick to the
This has to do with how far you move the joints you are
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glossary of terms
3) Where we use totally different muscles IE Sit ups and
4)
Drop Set
5)
lunges.
Intensity
This defines the amount of effort being given during
Isometric
the intensity, the harder it will be and the higher the risk
of injury.
Form
Concentric
Eccentric
into 5 components.
1)
Externally Rotated
In the Booty Program we use this to explain how to posi-
2)
3)
different activities.
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glossary of terms
Plyometric
Are normally activities that enable a muscle to reach
maximum force in a minimal time. They are explosive and
rely on using the stretch reflexes in our muscles to make
our muscles act a little like a rubber band. Think of when
you do a Squat Jump... you land from being in the air and
then jump again. That is plyometrics.
Ballistics
Very similar to plyometrics, but we dont use the stretch
reflex. IE we make the muscle reach maximal force in a
very small time but from a stationary position. IE the first
jump in a squat jump series, or by making your stop and
hold between squat jumps.
Clear your hips
This just means when you stand up after a squat or lunge
or deadlift or burpee that you stand up straight and
ensure you arent still bending in your hips. This happens all the time when people do multiple reps IE their
ROM becomes smaller and they do not finish each rep
correctly. To use some terminology we have just learnt,
they have bad form :)
Fat Burning Walk
Fasted walk - walk for approximately 40 minutes on an
empty stomach. I find it is best to do as soon as you wake
up in the morning. You should just be breaking a sweat
- do not jog or run. Do these regularly and you will really
notice the results!
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WANT ABS?
ITS TIME TO GET STARTED...GO GET
YOUR PERSONALISED PLANS!