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Booty Bible PDF

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Danimunozfit Booty Bible INTRODUCTION Hi beautiful! Thank you so much for your support, As you may or may not know, my name is Dannella but my nickname is Dani, I live in Miami and I am 20 years old, I’m a full time student and full time coach. My fitness journey started 5 years ago in a youth center gym across my high school. It became a passion instantly, pushing myself and constantly seeing new changes or progress became such a thrill for me. I decided to become a NASM certified coach in hopes of sharing my knowledge and love for this sport. My message is clear; Lift Heavy, Eat good food, Love yourself and be kind to everyone you meet. Especially women, we are here to uplift and support each other, to join together and help one another. I hope that this guide helps you and again thank you so very much for your support. Enjoy this guide and remember that patience and consistency are key! Planning for success Have you tried to work out on your own before and gave up halfway because you weren’t seeing progress or didn’t have enough time? Most people fail when they set goals because they do not keep themselves accountable or leave it for later! Here are some tips on effective planning for success: *Set accountability goals *Keep Track of your progress *Create long term and short term goals Why progress pictures are important? Progress pictures help you keep track of your progress. Often times women get discouraged when they focus on the numbers on a scale. My biggest tips is never worry about your scale weight, our weight fluctuates daily due to our hormones, underlying health issues, gut issues or it could be that time of the month! Forming new habits; Why sleep is important: Hunger is controlled by two hormones: leptin and ghrelin. Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible Poor sleep means less slow wave sleep, which is when the most growth hormone is released. As previously mentioned, a poor night of rest increases the stress hormone cortisol, which slows down the production of growth hormone. That means that the already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system. It’s a vicious cycle. Stretching and warming up Why stretching is important: •Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. When to stretch: Before or after strenuous activity! You’ve probably heard “Glute activation” all over Instagram and you’re probably wondering what everyone is talking about! Why do we activate our glutes? 80% of people live very sedentary lives, most work behind desks and are always sitting therefor their gluteus is mostly at a relaxed state not being used and or activated causing the booty gains to decline. The gluteus Maximus is the biggest muscle in the body and it is also one of the most declined muscle in the world! Activating your glutes = booty gains. …….science Eating out and dieting First I want to say, I do not want you to diet. I want you to make this your lifestyle. Dieting is more of a chore that doesn’t ever stick because it’s not sustainable. who wants to be confined to eating broccoli and dry chicken in order to see progress? I’m here to tell you that you can have your cake and eat it too. here are my tips on eating out: • Look at the menu beforehand. This avoids the pressure of choosing in the restaurant & You are less likely to be swayed by temptation if you have already decided on what you are going to order. 
 • Avoid snacking on bread/chips before your main meal arrives. 
 • Ask for sauces or dressings to be served separately so you can control how much of it you eat. 
 • Avoid large meal options. 
 • Ask to customize your dish, for example you could ask for extra veggies instead of a fried item.
 • Choose healthier proteins, such as lean cuts of meat, fish, pulses or chicken. 
 • Rather than drink alcohol or a sugary drink, opt for a glass of still or sparkling water. Macros; what the heck are they & how do I “track” them? ”Macro” means large, and macronutrients are those your body needs in large amounts. For example, Carbs, Proteins, Fats and Fiber. These macronutrients provide your body with the fundamentals it needs for growth, metabolism and healthy body functions How do you track your macros? The easiest way to go about it is to plug your numbers into a macro calculator, get that number, download ”myfitnesspal” and start counting away, changing your numbers depending on your goals or as you go on. Is this effective? Yes to some. To others it may be difficult and may develop unhealthy eating habits, and that’s when intuitive dieting comes in. Eating intuitively means making healthy choices when it  comes to food and eating when your body asks for food. Beauty • Skin firming lotion My favorite firming lotion + mild tanner is “Jergens Natural Glow” lotion, you can find it in any walgreens, walmart or target. Helps reduce the appearance of cellulite! • Dry Brushing Exfoliation Dry brushing will remove dead skin cells from the body, this will stimulate the appearance of clearer skin and unclogged pores. 2 Reduction of Cellulite Dry brushing will soften hard fat deposits that lay below the skin. By moving the skin around it will deposit the fat evenly throughout the skin. 3 Reduction of Toxins It will help with removing toxins from the body that break down connective tissue. • DIY body coffee scrub Try using fresh ground coffee to maximize the benefits, as it has more antioxidants and caffeine than used coffee grounds. Try this coffee-grind cocktail: Mix 1/4 cup ground coffee with 3 tablespoons hot water and let the mixture sit for 10 minutes to absorb the water and form a paste. Then, mix in 2 tablespoons of olive oil to help bind the grinds. (This will make it easier to spread on, and offer extra moisturizing effects.) Cleanse problem areas in a warm shower, then turn off the water and apply the scrub by massaging in a circular motion for 2-4 minutes with your hands or a washcloth. Rinse with warm water to remove all grounds, then pat dry and moisturize if desired. • Multivitamins – womens one a days are amazing + some include collagen! • Collagen – for healthy hair, nails and skin. You can use collagen pills or drink! • Probiotics- Optimal gut health + energy! • Bloating? Drink two cups of green tea a day. FAQ . Q. SHOULD I WEIGH MYSELF EVERY MORNING? The scale: Ignore it, throw it away, pay no mind to it! Why? Weight loss/gain can be affected by a number of things: if it is that time of the month, how much water you’ve had, bowel regularity, the time of day and your hormone levels. Instead of focusing on whether there’s been a change in the scale, focus on how you feel and look in the mirror! Taking weekly pictures helps you and me keep track of your progress! Q. DO YOU SELL INDIVIDUAL MEAL PLANS? Specific meal plans: I do not provide specific meal plans because I’m not a dietitian and I do not want to cheat any of you with specific meal plans. We are all different, we have different body types and allergies! All of the meals below will have indicators if the meal is “gluten free”, “vegetarian”, or “dairy free”! Q. SHOULD I BUY LOW FAT PRODUCTS?  No. When food manufacturing companies strip away the fat in a product, it also strips away
 the flavor. So to keep their product tasty, they replace the fat with... sugar. What appears to be a healthy product due to its ‘low fat’ marketing, is actually the opposite of being good for you. The next time you are at the shops, compare the same products, one fat-free and the other regular and see for yourself. Q. DOES ‘SUGAR-FREE’ MEAN IT IS GOOD FOR ME?  This is a hard one to answer accurately as each sugar free product can vary greatly to the next. Generally speaking the answer is no. Why? Because sugar free does not equal calorie free. Many sugar-free products are still as high in calories as their sugar filled alternative. But that being said, sugar-free may mean natural as opposed to being processed, in which case they are better for you. It all depends on the individual product. YOU SHOULD IMPLEMENT THE FOLLOWING INTO YOUR ROUTINE: *Apple Cider Vinegar (mix with water and dilute it) *Women’s Probiotic (You can drink the probiotic or the ACV but noth both!) *Fish Oil (pill or liquid form) *Zinc Should I purchase protein? Yes! Protein powder makes your life easier + It can help when you are not eating enough protein in your diet! Helps with muscle growth. Should I purchase EAA’S? Our bodies can’t produce Essential Amino Acids. EAAs are essential to
 muscle growth and repair. If you do not receive adequate EAAs, your body will not be able to grow muscle effectively. If you can’t find EAA’S, BCAA’S are the next best thing!

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Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.