WORK B* ABS CHALLENGE + 12 Weeks to COMPLETELY Change Your Body

Abs, Contests, Diet, Motivational, Working Out

November 4, 2013

7,287 Comments

WORK B* ABS CHALLENGE + 12 Weeks to COMPLETELY Change Your Body

Sweat Time: —

Equipment Needed: —

Workout Type: —

Body Focus: —

GET WORKOUT CALENDAR

LEVEL:

[ratings]

(0 ratings)

WORKOUT DETAILS

Hey guys!

Here is your new video for the week! A lot of POPsters have been asking for a workout to Britney’s new “Work B*” so I decided to do a song challenge to it! It’s 4 min long and we’re doing single legged situps. Oh you’ll feel it in your abs and quads – yes you will! I challenge you to finish the whole thing with me. In fact, invite your friend and see who can last longer!

Also! For November 5th on the #NOVEMBURN Workout Calendar you will start off your routine with the new exclusive video “Total Body Toner” (only available in the iPhone and Android app). It’s an awesome full body routine that leaves no muscle untouched! It is only 99 cents for the exclusive video as well as mobile calendar access!! Here are some of my favorite moves from the workout:

Earthquake Elbow Tapper gets the transverse abs (those 2 lines you see along the center of your stomach area.)

Confused Cobra 🙂 This will BURN your triceps, perk up your chest, and strengthen your lower back.

Star Teaser. A very beautiful move that will not only empower you but will also give your AMAZING core strength.

YOU CAN GET YOUR FIT JOURNAL NOW, including the 12 week meal plan NOW: Click here!

Also…remember how I was telling you about the epic 12 Week New Body Makeover Meal Plan I was prepping for you guys? Well it’s getting closer and closer to the release date as I work with the certified nutritionists over at WeightTraining.com to bring you a well-balanced and optimally planned program to help you reach your best fitness goals in 12 weeks.

Why 12 weeks? That is about how long it takes to completely transform your body. I mean, completely. You will look and feel like a whole different human being. A lot of the work is in the exercise, but even more of it is in the diet. That’s why you’ll notice that if you are working out a lot and not losing weight…well, you should probably check the food you’re eating.

Did you know your physique is a result of 70% diet and 30% exercise?

YUP.

A lot of people will say “Yes yes I eat very clean!” But most of the time that is not the case. That or they don’t know how much they are eating. You’d be surprised at how quickly calories can add up which totally sabotages your diet. And…it’s not just about calories! NOPE.

A calorie is not a calorie is not a calorie.

If you ate white bread for 12 weeks and stayed under 1000 calories everyday versus eating lean protein and veggies at about 1800-2000 calories a day, your body would look sooooooo different!

Thin with very little energy on the bread diet…muscular, strong, and full of energy on the clean eating diet.

Bread is made of carbs which is not bad if you use that energy right away. (That’s why runners “carb up” right before a race.) But most people don’t use all of it and it ends up being stored as fat…quickly. That’s why people say carbs make you fat.

So why doesn’t more calories from protein make you “fat”? Because protein is actually the building block of muscle!! As long as you’re working out with weight (body weight counts too as in with Pilates) then you are fueling your body with what it needs to get stronger! It is important to note that you need a good balance of carbs, fats, and protein to function optimally as a human being so don’t disregard any of these macronutrients. None is really superior to the other. You need all – just in the right portions.

What you eat and when you eat in relation to when you work out is super crucial. Like a workout plan, it is important to make sure you change up the food once in a while so you can stay happy and healthy mentally and physically. Sure chicken and broccoli will help you lose weight quickly, but don’t tell me that anyone is happy doing that 24/7. There are many other ways to get lean without boring your taste palette. There’s a whole world of natural goodness out there!!

So that’s why I spent a lot of time developing this 12 Week New Body Makeover Meal Plan with certified nutritionists. We designed it to make it easy for you to transition into clean eating in Phase 1. The second and third phases will help your body to continue leaning out while still providing food variety and all the nourishment you will need to get through your workouts.

You will be eating 5x a day to keep your metabolism revved up! Do not worry. You will not be hungry. You will probably be eating more than you have (volume wise), feeling full, and feeling awesome. That’s what clean eating does. It’s kinda like magic…but not…because it’s how we all should be eating to feel our best!!

Anyway, I am super super super excited to share this plan with you guys. I’m almost done. And just so you know, I will be doing the 12 Week New Body Makeover Challenge with you too. Get excited. This is gonna be a whole Blogilates Community movement.

Also, to celebrate and make this 12 week journey easier for you…I have a surprise for you! Sometimes tracking your food and your activities gets daunting, messy, and you end up hating the whole process. But trust me guys, you have to write things down. You have to be honest with yourself. You really need to track your progress. This is the only way you can appreciate all of the hard work you did! (Plus if you ever need to go on a body transformation diet again, you can see how you did it, what you ate, and how you felt!)

I kept a diary throughout my Bikini Competition prep and it truly is what kept me honest and strict to my diet. So that is why for the past few months I’ve been designing the perfect fitness journal for you 🙂

Sneak peek snap shots…

GET YOUR FIT JOURNAL NOW, including the 12 week meal plan NOW: Click here!

That’s all for now 🙂 I’ll show you more later. I collaborated with the wonderful Kim from Arthlete to create the perfect look and feel of our journal to make sure you feel inspired and motivated to KEEP GOING no matter what challenges you’re facing. It’s not just paper, not a place to just record notes. It’s a place to create a beautiful story that you can keep. Just imagine your Day 1 before photo as you open the book. What will you see on Day 90? Well my love, you are the author of your own novel.

Are you ready to take on the 12 week journey with me? It’s not going to be easy but you’re not going to be weak. I’m here for you. Comment below if you’re in. I need to know how many of us will be doing this together. (Imagine your comment as the first step towards committing.)

Love you,

Cassey

7,287 thoughts on “WORK B* ABS CHALLENGE + 12 Weeks to COMPLETELY Change Your Body”

There are 7287 comments posted by our users.