Bikini Workouts

BIKINI BODY MOMMY CHALLENGE 2.0 - THE FACTS

Bikini Body Mommy_20_Rev5

Hi BIKINI BODY MOMMIES! I know that you are as anxious about the release of BIKINI BODY MOMMY 2.0 as I am!  It's going to be all NEW and SO fun... I can NOT wait to get started with you.

I also know that there must be many, many questions looming out there from those of you who are brand new to the challenge, and even questions from all the long time BIKINI BODY MOMMIES!

I want to make sure you are PREPARED and ready to hit the ground running on Monday with the new release, so I'm dedicating this post to answering all the open questions that may be out there.  Have a specific question relating directly to BBM 2.0 that I've missed?  Be sure to comment below!

xx, - Briana

http://youtu.be/1WiavS16St0

What is BBM?  What is BBM 2.0?

I created BIKINI BODY MOMMY in September of 2012 after successfully transforming my body and losing 100 POUNDS in 11 1/2 months after giving birth to my 3rd child.  It is a 90 day fitness challenge meant to help all the busy MOMMIES out there fit in Daily exercise into their busy, busy schedules.  After having put back on 30 pounds during my 4th pregnancy (which unfortunately ended in a devastating miscarriage) I am launching 2.0 as a BRAND NEW version of the 90 day challenge that will follow my same philosophies but help keep things fresh, fun, and new for everyone who is looking be part of the global Bikini Body Mommy Movement.

When does it start?

BBM 2.0 will start on Monday, May 5, 2014... however you can begin the 2.0 challenge as well as the original whenever you find it and are ready to begin. The videos for both challenges will remain on YOUTUBE, FB, and my Website COMPLETELY FREE for you to follow for all of internet eternity.

How/Do I need to register?

No registration needed! I highly recommend subscribing to my YouTube channel and Blog to be informed when new workouts are posted.   I post all workouts on my Blog and FB at midnight Eastern Standard time.

Do I need to complete the original 90 day challenge to start 2.0?

No!  Completing the original BBM is not required to start BBM 2.0.  In fact, if you haven’t even heard of the original challenge, I recommend starting on May 5 with 2.0.  There is motivation and support, excitement and encouragement, and ACCOUNTABILITY  that will come with starting with the new challenge.

How will 2.0 differ from the original?

The workouts will still be beginner friendly, but will provide FRESH NEW workouts to help you transform you body based off of the same principles outlined in the original challenge and my book, the “Bikini Body Mommy Blueprint.”

Do I need any equipment to complete BBM 2.0?

You’ll need a set of Dumbbells, and possibly and exercise mat if you are working out on a hard surface.

How long will the workouts be?

There will be two types of workouts in this series, (1) Strength training and (2) Cardio.  Each session will not exceed 20 minutes.

Can I complete the challenge if I am brand new to exercise?

ABSOLUTELY! The workouts have modifications to make them easy to follow for even someone who has never formally worked out a day in their life

Can I follow your challenge if I am pregnant?

I can not give medical advice, which is why it is important that regardless of whether you are pregnant or not that you have been cleared to perform exercise from your medical doctor.  If you have a “normal” low-risk pregnancy -- YES these workouts should be safe to follow.  If you are in your second or third trimester Some modifications will need to be made in terms of avoiding the structured ab work/plank exercises in the challenge.... and the biggest piece of advice would be to LISTEN TO YOUR BODY.  If you feel like you are doing too much... less the intensity, do the modifications, or extend your rest periods between exercises to help you recover.

Can I follow your challenge if I am nursing?

ABSOLUTELY.

Will modifications be noted/provided if I have Diastasis Recti?

Please reference the extensive post that I have written on this subject: https://www.bikinibodymommy.com/blog/2013/04/28/diastasis-recti-101-why-some-moms-shouldnt-do-crunches/

Do you have any nutrition tips that you can provide?

Absolutely!  I have a blog post of my top 5 nutrition tips that you can read here: https://www.bikinibodymommy.com/blog/2013/02/15/summer-bodies-are-made-in-the-winter/.

I also have a weekly subscription meal plan where you can eat EVERYTHING I’m eating 5x per day ... here:  www.bikinibodymommy.com/meal-plan

If BBM 2.0 has HIIT workouts, may I substitute longer cardio in place of them?

Doing activity above and beyond the workouts wouldn’t be a negative thing, however I am personally trying to prove that nothing “above and beyond” the workouts I am posting is “needed” to get unbelievable results.

When should I expect to see changes in my body?

Every person is unique, and depends on the actual adherence to not only following the workouts.. but also the NUTRITION.  No matter how hard you workout, you CAN’T OUT TRAIN A BAD DIET. If your nutrition are workouts are in-line 90% of the time.... most people notice and immediate change, while others might take a few weeks for their bodies to get with the program.  The most important thing to remember is constancy is KEY

What is the approximate calorie burn for your exercises?

There is no way to accurately answer this question as everyone will burn calories differently based on their individual circumstances such as current weight, height, Body fat %, intensity of exercise, etc.)

Do you have an app?

Unfortunately there is not one available as of yet.... but it IS IN DEVELOPMENT.  It will be launched in the future, and will hopefully make your BIKINI BODY MOMMY experience more fantastic then ever!

When will the success journal be ready?

The success journal will be ready for purchase on May 3, 2014.

Any helpful advice for success? 

One of the best things that you can do for yourself to set yourself up for success is to grab one, two, three, HECK .. A DOZEN .. accountability partners to join you in this journey.  Challenge yourself to check in with one another DAILY .. call, text, email, set up a FB challenge group .. do WHATEVER IT TAKES to push yourself and each other.  Check in with ME daily too!  Let me know how it’s going .. share your LOVES of the program .. share your CHALLENGES!  I want to hear it all!

Stretching, the Foam Roller, and Performing SMR... (Trust me, it's hardly as kinky as it sounds!)

Roller Thumb

Alright Bikini Body Mommies... We are now officially 3/4 of the way through the first week of my BIKINI BODY MOMMY 90 DAY CHALLENGE, and the aftermath is clear!

Bikini Body Mommy Challenge Feedback

Wouldn't it be nice to end this active week with an intense deep-tissue massage?

For many women, the desire to go to the spa to get a "deep tissue massage" is easy to understand. In this highly-fantasized scenario... you'd be able to end this week with an escape from your family for a few hours, to head to a spa! Upon arriving, you'd be given a plush white robe and walked into a quiet, dark, candle lit room. A few moments later you would find yourself comfortably lying face-down on a massage table. Under a warm layer of white sheets, your hired massage therapist would then spend the next 60-90 minutes massaging your achy-body with coconut-vanilla scented massage oil, while systematically working out all of the knots in your muscles!  Deep-breath, Ahhhhhhhhh....... *Ok, daydream over!*

For those of us who can't spring for a trip to the spa, here's what WE CAN DO — Use a Foam Roller!

Even if you've personally never been treated to the experience of having a professional massage, it is still commonly known that the "deep-tissue massage" process, while relaxing, can also be uncomfortable and even painful at times. Self-myofascial release (SMR) using the foam roller allows YOU the ability to deep massage your own muscles!

You may have seen people in the gym foam rolling and think it's just for serious athletes, but that's not the case. There are many reasons why massaging out the tight knots in your muscles should be an important part of your BIKINI BODY MOMMY workout routine, even if you are already stretching regularly.

Why? Because no matter how much you "stretch," the build up of fascia (scar tissue) will create knots in your muscles that won't go away! This can lead to a slew of different problems, and is WHY every BIKINI BODY MOMMY, regardless of your size, shape, current fitness level -- or athletic ability, should be using one of these long spongy cylinders daily!

WHEN IT DOUBT, ROLL IT OUT...

Self-myofascial release (SMR) is a fancy term for "self-massage" to help release "trigger points" of muscle tightness. By applying pressure to specific points on your body you will be able to aid in the recovery of your muscles.

Why Would I Do Something That Hurts?

  • It helps prevent common injuries. One of the most important reasons for a regular foam-rolling routine is to prevent those often and wayyyy too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.

  • It keeps you flexible. Building up your flexibility is key for any fitness routine, which means you constantly should be stretching and doing exercises that'll help you gain flexibility.

  • It helps you de-stress. Had a hard day? Foam roll your worries away :) Digging for those knots releases tension that is built up in the connective tissue of your muscles, to keep your body less tense!

Are You Ready to Rock n' "Roll" Bikini Body Mommy? Ok, well first you'll need a foam roller!

Bikini Body Mommy Foam Roller

Pick the Right Roller! Foam rollers come in varying degrees of density. The dingy white ones you often see lying in the corner at the gym are the least dense and therefore get worn out very quickly. If your gym has black or blue ones, use them instead—they tend to be much better quality! If you are looking to "roll" within the comfort and privacy of your own home, consider buying a "TRIGGER POINT FOAM ROLLER" it's by far the best in the industry... and I LOVE MINE! They even sell it with a DVD which shows you a gazillion other ways it can be used besides the 8 Bikini Body Mommy stretches I've listed below. 

How to Foam Roll... The more regularly you foam roll your tight muscles, the less painful it'll be -- I PROMISE. Here are eight important stretches you should be doing with a foam roller for sexy, elongated, flexible, pain-free Bikini Body Mommy muscles!

1. Lat-Stretch

  • Start lying on your right side with the foam roller under your armpit and the right arm extended in flat on the floor. Place your left arm down in front for greater stability and balance, and begin rolling out the lats, up and down, and forward and back. After 60 seconds, move onto the other side and repeat.

Foam rolling Lat stretch

2. Upper Back Massage

Start by positioning the foam roller beneath your shoulder blades. Support your head with your hands and keep your knees bent and feet flat on the floor. Use your feet to control your motion and pressure and start rolling toward your head, pausing at any sore spots. Roll back down to the mid-back and repeat.

Foam Roll Upper Back Exercise

3. Hip Flexor Stretch

Start by sitting on the foam roller with your seat bones on the foam roller.  You bring the right foot on top of the left knee.  Then you shift your weight onto your right cheek.  Then you roll the foam roller from below your sit bone to above your sit bone... it's a very, very small area that will feel like a "pocket" but you'll know when you're in there -- ouch!

foam rolling piriformis stretch

4. Quad Stretch

Start face down on the roller, with one leg on the roller at the hip and the other leg free. Since your quads are such a large area of muscle, roll straight down the center of your leg. Next, roll down both the outside and inside 45-degree angle of the quad for both legs. Start at the hip and slowly roll towards the knee with each leg and angle, stopping for 20 counts on all adhesions/knots.

Foam Roller Quad Stretch

5. Inner-Thigh Stretch

This one can be a tough area to hit, but if your adductors (inner thighs) are tight, you will definitely be able to help them open up. Get into a plank position on your elbows and toes, lay the foam roller at a 45-degree angle to your body. Open your right knee out (externally rotating your leg at your hip), and lay your right inner thigh on the foam roller just above the knee. Then slowly roll the foam roller from your knee up your inner thigh, as high as you can comfortably go, keeping as much weight on the roller as possible. Swap and repeat on opposite leg!

foam roller inner thigh stretch

6. Hamstring Stretch

Start by sitting on the roller, with one leg on the roller and the other leg free. Roll straight down the center of your leg. Next, roll down both the outside and inside 45-degree angle of the quad for both legs. Start at the bottom of your butt cheek (glute) and slowly roll towards the knee with each leg, stopping for 20 counts on all adhesions/knots.

foam roller hamstring stretch

7. IT Band Stretch

Using the foam roller on your IT Band can be on of thee most painful spots, but without a bikini Body Mommy doubt -- it is one of the most beneficial stretches you will do with the foam roller! Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance. Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on the your other side.

foam roller it band stretch

8. Calf Stretch Massage

Place a foam roller under one leg, positioned under the middle of your calf. Take the opposite leg and lay it beside the leg on the foam roller, or to increase pressure, cross the opposite leg over the top of the leg on the foam roller. Slowly roll up and down the calf muscle searching for a tender spot to “destroy” and then apply pressure to it.

foam roller calf stretch

CONNECT WITH ME:

YouTUBE  |  FACEBOOK |  INSTAGRAM  |  TWITTER

Summer Bodies Are Made In The Winter!

Summer Bodies are Made In The Winter

Do you gain weight in the winter Bikini Body Mommies? It's a good question to ask yourselves right now because if you are anything like me -- the answer is yes!

There are plenty of explanations for this seasonal anomaly... less activity due to colder weather, our layered winter clothing muffles awareness of creeping winter weight gain, less daylight results in loss of energy, cravings of specific comfort foods, and even depression!

I know it’s hard to wrap your head around the thought of building your “Summer Bikini Body” when it’s only February, -20 and SNOWING outside...  But you NEED TO!  There are just over 3 months left between now and the first of June (A.K.A. BIKINI SEASON!)  -- So IT’S TIME to REFOCUS our transformation efforts and turn things back around!

You ready?  We’re going to do it together by tackling THREE KEY AREA'S!  Here’s how:

#1 MINDSET

Briana Christine Bikini Body Mommy

SET GOALS ... Decide WHAT you want, WHEN you want it, and WHY!  It’s been said a million times, but this truly IS the most important step behind anything you set out to achieve in life.  This step is the KEY behind my own transformation and how I ultimately lost 100 POUNDS in under a year. Don’t just “think it” -- WRITE IT DOWN! Not only will you visually be able to see your goal, but you’ll also be able to come back to it in moments when your motivation and inspiration waivers.

FILL IN THE BLANK:

I want to lose ____ pounds, so that I can ROCK my absolute healthiest lean and toned BIKINI MOMMY BODY of my life this summer.  Achieving this goal for myself is important to me because  ___________________________________________________________________.

#2 NUTRITION

Picture+537

Here are my TOP 5 NUTRITION TIPS from my Best selling book Bikini Body Mommy Blueprint to help you get started.  Implement just ONE of these new nutrition habits for 1 FULL WEEK before implementing the next tip.

#1: Take a Multivitamin & Liquid Fish Oil supplement DOSE: Multivitamin – 1 daily like Genuine Health (multi+)

Fish oil supplement *LIQUID FORM* like  Carlson Labs VERY FINEST Fish Oil – 1 gram per 1% body fat, but NO more than 30grams per day for the first 2 weeks, then cut the dosage in 1/2.

REASON #1: The multivitamin is an insurance policy against nutrient deficiencies — Most clients who come to me are deficient in a ton of vitamins, minerals, and omega 3’s… and if we fix that right out of the gate, we can really hit the ground running!

REASON #2: The fish oil has plenty of data behind it that suggests that it has positive effects on the motivational centers of your brain (when taken in the dose I recommend), as well as increases FAT LOSS, and has an anti-inflammatory effect on the body.

**To make things extra easy and save you the headache of trying to find them… here are links to buy the exact same brand of Multi-Vitamin and Fish Oil Supplement I used this past year to lose 100 POUNDS:

MULTI-VITAMIN: Genuine Health (multi+)

FISH OIL: Carlson Labs VERY FINEST FISH OIL

Why start here? It’s EASY — we can build up a positive momentum! And If we can actually make an impact the motivation centers in your brain to increase your motivation, in addition to fixing your nutrient deficiencies, increase your fat loss, and help you to be less sore from your new BIKINI BODY MOMMY CHALLENGE workout regime … you are going to have a better chance of success!

 #2 Eat Breakfast within 20 minutes of waking up (This means– BEFORE YOUR COFFEE!) Turn your metabolism into a fired up fat-burning furnace FIRST THING! Keep it small and protein rich.

#3 Consume Protein-rich foods with EVERY MEAL Get at least 20 grams in per meal! Great sources include: eggs, greek yogurt, chicken, fish, bison, quinoa, black beans, lentils, and chickpeas.

#4 BEWARE of WHITE This includes rice, pastas, potatoes, cereal, bread,  fried food with breading, and milk.

#5 Drink COPIOUS AMOUNTS of H2O AMOUNT: Consume at least half your body weight in ounces, upwards of 1 gallon every day — NO EXCEPTIONS! 1/2 your Body weight Example: 150lb woman would drink 75 ounces DAILY — a little over 6 traditional 12oz water bottles. 1 Gallon Example: 10 traditional 12oz water bottles DAILY.

Yes, it IS A LOT of water.  YES, you’ll likely be going to the bathroom every 10 minutes until your body adjusts. If you really want to lose the fat and ditch the belly pooch that making you feel so awful about yourself — Deal with it! I cant emphasize enough how important hydration is when it comes to fat loss.

#3 EXERCISE

#5 64

As I mentioned in the beginning of this post ... there are just over 90 Days between now and the beginning of summer.  Luckily for you, I have 90 DAYS of workouts for you to follow for FREE.  They are all “winter weather” and mommy “limited time” friendly as they are all done in the comfort of your own home and (excluding cardio days) most of them are under 12 minutes long!

Start Today! Join the BIKINI BODY MOMMY CHALLENGE for FREE:

http://facebook.com/BikiniBodyMommy

In closing, if you know another woman (family member, work colleague or friend — Mommy or Not!) who wants to lose weight, please share this post or tell them about the Bikini Body Mommy Challenge somehow. Whether they have 100 pounds to lose (as I did!) — or are just wanting to look better in their jeans, if you know someone who can benefit, please pass it on. xx,-B