Which Brazil Butt Lift workout schedule should I follow?

All bootys are NOT the same! So fitness programs should not all be the same for everybooty (hehe) Whether you are a pancake, sponge bob or wide load- Brazil Butt Lift offers a different workout schedule to fit your shape and your goal. 

Whether you are thinking about getting BBL or you already have it...you have to first figure out...what type of booty do I WANT and have type do I HAVE.  Now it's important to remember that you are amazing and you should work on being YOUR best...not someone else's best...

I love love love Oxygen Magazine! and I've pinned a million hot fit bods on Pinterest but sometimes I worry that too many women are setting up unrealistic expectations for their body type.

As you are setting your goals, don't wish you have "so and so's" body. Set your goal to have YOUR BEST BODY!

So let's get to work!

There are 4 common types of butts
Too flat or square, Pear shape, Too Big, and combination.  I had NO trouble figuring out mine was too big haha Read the descriptions and see which one stands out to you.

1. Too Flat or Square

Shape: Lacking oomph? The flat fanny lacks shape and volume. This butt needs some POW! If you are this type, your straight shape extends from the waist to the thighs with no curves.

Solution: You will follow the "Lift & Shape" schedule. This schedule will help you shape and tone all of the butt muscles for a "volumizing" result! Follow this plan to get rounder and firmer!

2. Pear Shape

Shape: You are CURVY! which is a good thing but disproportional...a little too big below the hips and a little bit out of proportion. Larger hips & stubborn saddlebags that stick out to the side give you a wide-angle silhouette.

Solution:  You will follow the "Slim & Shape" schedule. This is going to deliver the optimal combo of cardio and toning work. Leandro's signature Brazilian dance moves will slim those bulges while the toning moves with shape the muscles underneath so your butt rounds out BEHIND you, not to the sides. 

3. Too Big

Shape: While your booty is round & full, it's too heavy and busts  out in the wrong places. Usually flabby and dimply (eek cellulite), it's a little too much of a good thing. 

Solution: You already have the volume- you just want to slim down and tame the beast. You need help getting rid of the cellulite so you require cardio and sculpting to burn the fat and shape your booty.  Follow the "Slim & Lift" schedule. You'll shape your booty in all of the right. To reduce cellulite, make sure you are eating a diet rich in natural whole foods and drink your water (60-100 oz).

4. Combination

Shape: Can't figure out what shape you have? Or maybe you are a lil of ALL of the above? All you need is to remove part of the fat and get some shapely toned muscles to add oomph to your backside.

Solution: You'll follow the "Classic" Schedule for the ultimate booty-beautifying results. You'll work everything in balance to create a bootylicious butt!

If you read all of these and you're still confused or your butt doesn't fit into any catagory...your booty is mostly likely a combination. You'll love the classic schedule. 
You can always switch it up later and honestly...you can NOT mess it up. I promise! You'll get amazing results no matter which schedule you follow!

Once you get your workout, you'll get this nifty little pencil test. I completely failed this!! Until I finished the workout anyway

So what is this workout all about? This video will give you an idea of what Leandro is like- he's the sweetest most hilarious trainer. I love his energy and cute accent!

BRAZIL BUTT LIFT RESULTS

If you want to get the absolute best results possible, I recommend a few things...

• Brazil Butt Lift workout
• Shakeology (replace one meal a day with it)
• A support system
• Accountability (see above)
• A HEALTHY, filling and nutritious diet (Shakeology plus the meal plan from BBL)

The EASIEST way to get all of those? Get Beachbody's BBL Challenge Pack. If you purchase it HERE, you will be assigned to MY team with ME as your personal coach. I will help you every step of the way. 

This includes the workout program, Shakeology, a customized meal planner and me! =) 

I'm starting a Bombshell Booty Challenge group soon. Looking for 5 girls to follow the workout schedule with me and get the BEST possible results so we can show off our skinny jeans and scrunch butt bikinis! lol Love those things! 

To join, get your Challenge pack and EMAIL ME! heifnerk@gmail.com

If you have more Brazil Butt Lift Questions, Check out my Q&A Page!

MY personal results from Brazil Butt Lift! I followed the Classic schedule for 6 weeks, ate a VERY clean diet, drank 60-100 oz of water daily  and I incorporated one shakeology shake in a day. If you would like me to coach you through the program for free, sign up on my team here

This is why it's SO vital to take your pics! You don't have to share them like Eunice did...but it really shows your progress! Go Eunice!

me!

My good friend Rachel Brook's 30 and 60 day progress with Brazil Butt Lift!

Good friend and mother of 3!!! Sarah Mullins progress with Brazil Butt Lift

Ryann's Brazil Butt Lift Results

Tracking Your Progress

Make sure you take Your progress pictures!!

What different body fat %s look like- the number on the scale isn't a good way to judge progress. You are better off judging by your body fat %

It's not always about the scale...in fact I don't judge my progress by the scale at all!

She did NOT do Brazil Butt Lift, but I want to illustrate a point...work your booty ladies!!

hehe

A great sample meal plan by Tosca Reno. I highly recommend her book "The Eat Clean Diet"

My gf's and fellow Brazil Butt Lift Lovers hehe

A sneak peak at Brazil Butt Lift Master Series  The next step after you've completed Brazil Butt Lift

Do you hold yourself back because you’re afraid that the outcome will somehow be negative?

-Reduce the time you are exposed to negativity and negative people
-Stop putting yourself down. Affirm that anything you desire is possible, and it will BE possible – even if you don’t have all the technical skills (with the right attitude, you can learn them).
-Believe in yourself and what you can do! You are stronger than you think!

The top pic is my friend Ryann's BBL results. The bottom comparison shows the difference between being "skinny" and HEALTHY. Work those MUSCLES! Give your body SHAPE and CURVES!

Honest Ultimate Reset Review

Since I'm doing the Ultimate Reset again, I wanted to post a new review for you guys. The first time I did the Ultimate Reset was back in May of 2012.

MY FIRST ROUND: 
It went well, I got results from it but mentally...I just wasn't a fan.  To be honest, I kind of felt like a little kid who didn't get their way.  It was forcing me to change my routine, my meal plan, my eating schedule and step outside of my comfort zone...which really p*ssed me off haha  I looked at the experience as taking away from me...instead of looking at what I could GAIN from it. We even went and pigged out on Cold Stone Creamery the night before (gotta have it size! eep!)

I was VERY tired the first few days, had muscle pains, stomach pains (which I learned was all because I wasn't drinking anywhere near enough water) and maybe because my body was super loaded with toxins? LOL

By the end I was happy for it to be over with, but I did pick up a few tips and things I loved along the way

1. Himalayian Salt (o-m-gee delicious & nutritious hehe it adds natural minerals that your body needs)
2. The Oatmeal breakfast with maple syrup- to dieee for
3. Drinking a ton of water
4. Consciously eating & chewing completely. You actually shouldn't drink water during your meal because it dilutes digestive juices & acids, slowing down digestion which can cause digestive problems. Who knew?
5. Sleep! ah the sleep I got was AMAZING! 
6. My skin was super clear after the first week- what girl wouldn't love that?
7. And this is really random...but I had one fingernail that always had bumps and ridges. I don't know what the technical term for that is...but strangely enough...after the reset..all of my nails were beautiful. I don't have the science to back it up, but it did something for my nails lol

Ok so maybe I was being a huge baby because as I think of all of the benefits, they definitely outweighed the discomfort.  It's just really funny to look back on some of the videos I made on Day 2

My Current Reset Experience:

It's so funny because I feel like I'm in a completely different mental space than I was last May. This time around is NOTHING like the first time. 

I have had NONE of the fatigue or muscle pain I had the first time. My mood has been great the entire time and I'm actually ENJOYING the meal prep.

So what's different?  I've been really reflecting on that over the last few days and I think it's a combination of a few things

1.  My reason for WANTING to do the Ultimate Reset this time is solid. The first time we did it, I really just wanted to see what it was all about and experience it for myself. I didn't do it for ME...I did it to be able to help my team and the people who I coach. I love my team dearly...but if you are going to stick to a workout...meal plan...or doing ANYTHING really...you have to do it for YOU. This time I really thought about why I wanted to do it...and how I want to feel by the end of it...that motivation is greater than anything.
2. I know what to expect! I KNOW to drink my water! Constantly! I know that some of the meals I didn't care for so I can substitute something I like. I know that I can pick ONE thing for breakfast and have that all week so I'm not ripping my hair out. 
3. I'm focused on ENJOYING the journey instead of the pursuit of perfection. I read the guide cover to cover...took notes and insisted that we do everything 100% exactly how they laid it out. Honestly, it stressed me out hardcore. I couldn't focus on enjoying our journey of detoxing...I just keep spazzing about whether or not we were perfect.
4. I have my support team. My boyfriend Jay and friend/success partner Abby are helping me stick with it by supporting me every step of the way.

As of day 12, I am down 3 lbs. Weight loss isn't necessarily my goal but it's neat to see the relationship between food and how you look/feel. I have amazing energy
FINAL RESULTS: Starting weight 122.9  Ending Weight 116.4

If you think you want to do the Reset and/or you have any questions...just shoot me an email heifnerk@gmail.com

Some pics for you of my journey hehe

Love this salad!

My baby!

Fav dressing

Week 1 Snack!

Lemon water! Makes it so much more delicious!

All of the supplments

My FAV breakfast!! Mouth watering!

Date night! I didn't cheat! Yay go me!

I hate fish so on day 1 I did chicken instead of salmon

Add caption

Day 12 Results!

Breakfast!

Date night at Universal Studios!

Can you have bananas on the Ultimate Reset?

Bananas aren not allowed during the Ultimate Reset because they are high on the glycemic index - high sugar content. Which is a bummer because I'm currently on Day 3 of the Reset and craving one!! lol

Just so I'm not leaving you hanging...here are some fruits you can have...this is not a complete listing

LOW GI FRUITS

BlackberriesBlueberries
Cantaloupe
Grapefruit
Grapes
Green apple
Guavas
Honeydew
Kiwi
Mandarins
Nectarine
Orange
Papaya
Pear
Peaches

Raspberries
Rhubarb
Strawberries

Body Beast Results

AHHHH!!! Are you guys ready for some Body Beast results?

Such a momentous moment- I am one PROUD girlfriend! I feel like this is the start of an incredible adventure for my hunny ♥ After a LOT of hard work...his website is OFFICIALLY up!

This represents a LOT of work, dedication and opening up to bare his soul. I'm excited for him to really be able to share his story and struggles with you guys- how he was able to turn to fitness to break free from antidepressants

Yes, girls CAN do Body Beast! I LOVED it!

Being FIT doesn't mean just looking good on the surface. By training hard and eating right, you are feeding your spirit too, healthy body, healthy mind....it's a beautiful balance.

His mission: help, inspire, motivate. He takes every person's story and struggles to heart which is why I love him so dang much. If you would like to make him your free coach, sign up HERE

Please help show your support for my handsome beast by checking his site and if his story resonates with you- shoot him a message or comment below.
xoxoxo

http://www.fitnesstobusiness.com/

7 Ways to Stay Motivated to Eat Healthy

Eating is ALWAYS the hardest part! I def have some suggestions for you- let me try to keep it brief but really I could talk about this all day long because it was the HARDEST thing for me to conquer

#1 Don't think of this as ALL or NOTHING. You aren't depriving yourself of the things you love FOREVER...you are simply living in moderation. Eat clean 90% of the time- and if you mess up...don't beat yourself up over it. And DEF don't give up!!!! I see far too many people say "oh...well I messed up so I might as well just....eat this whole box of doughnuts and try again tomorrow' NOT GOOD.

#2 One Meal/One Decision at a time. Think of it as little wins along the way. Instead of thinking...I have to eat healthy for 90 amount of days so I can lose weight...I want you to break it down into little choices. Ask yourself...can I eat healthy for breakfast? yes! ok boom one success/one stepping stone closer to your goal

#3 Understand WHY you're doing it. It can FEEL like deprivation when you limit yourself from the things you love...until you realize what you GAIN from ditching thing. For me, my trigger food is ice cream. My mouth starts watering when I think about it haha If I think of it as something I have to give up...it makes me want it more. BUT! if I think about what ice cream is keeping me from doing (looking and feeling good about my body, being confident, wearing the outfits I want to wear. feeling sexy for my bf, loving my body) then suddenly ice cream doesn't seem so important or worth it. I don't think of it as something Im losing...I think what am I going to lose because of it! LIBERATE yourself from the things that don't serve you

#4 Keep Trigger foods out of the house. Clean fridge= clean diet. This is a very simple concept...but if you have a family it becomes more difficult. Especially if your man loves junk. If you keep the junk out of the house you wont eat it.
It's a little embarrassing to say...but there have been MANY occasional where I walked into the kitchen...looked in the cabinets for junk to mindlessly munch on...found nothing...sat down...got back up looked again...rinse...wash...repeat
If you ONLY have veggies, fruit, nuts, and healthy options in the house you wont binge in your moments of weakness. This is when Shakeology SAVES me haha

#5 Plan and prepare. This is prob THHHHEEE MOST IMPORTANT tip I can give you. YOU HAVE TO PLAN YOUR MEALS. This is a non-negotiable if you want to have success. Planning your meals will save you time, MONEY, food AND keep you on track. Honestly...if you dont do this...you are setting yourself up for failure.
Pick a day of the week to sit down and plan your meals, make your shopping list, go shopping, and then PREPARE some snacks, chicken, etc....
This was absolutely key to my success. It was EASIER to heat the chicken and veggies I made than to stop at Wendys.

#6 Plan a cheat meal
Let's be real for a moment. If you are anything like me, you are addicted to chocolate and sweets. Or pizza! There are celebrations, birthday parties, LIFE, etc...Things that could get you off track. Instead of driving yourself crazy- thinking you can never have pizza again...just schedule it in! One meal a week- you can have whatever you want! If there is a party, make that night your cheat meal night. No guilt and the next day you get right back to your normal HEALTHY eating.
Honestly, I love cheat meals because they remind me why I eat healthy 95% of the time. I feel bloated, lethargic and all around crappy after I have them. It honestly makes me WANT to eat healthy the rest of the week haha

#7 You can eat a lot and lose weight! It just needs to be the RIGHT foods. I can honestly say I am never hungry and I weight less than I ever did. I load of on the good stuff...VEGGIES!
Anything you eat should come from NATURE. I aim to eat everything in it's natural state- one ingredient (Ex: Oatmeal, chicken, broccoli, e eggs...) Get the idea? Things like pasta...crackers...chicken nuggets...all have crap added, preservatives out the wazoo. That stuff makes your body hang onto the weight.

If you need help with WHAT you should be eating, I highly recommend a book called ":The Eat Clean Diet:Recharged by Tosca Reno.
Life changing! Im not even kidding

Honest Ultimate Reset Review

I recently asked my coach Sarah Krchnavy to write an HONEST and through review about The Ultimate Reset. She what she has to say:

I ran into the Co-Creator of the Ultimate Reset
at the Whole Foods in Santa Monica, CA! 

Before the Reset, I had a lot of issues with cravings, wanting fast food, having trouble with motivating myself to work out after a gallbladder surgery in October 2012. My body was reacting to food in a whole different way, my workouts were exhausting. My fitness level was completely different after surgery.

In December 2012, after seeing other people complete the Reset and the results from it, I decided to get it a shot. Initially, I was extremely worried about how it would give me results as well my extremely picky eating habits. I like what I like; I don’t like to stray from that.

On January 2nd, I started. The first few days were AWFUL. I was foggy,weepy (crying at a drop of a dime), frustrated with everyone. I nowrealize it was my body adjusting to the new world on the Reset. My
body was reacting to a HEALTHIER lifestyle. By Day 4, I felt so different. Clear, light, well rested, energetic. I thought I washealthy before, this was a completely different feeling.

I did struggle with the food…but I gave them all a chance. I actually became ADDICTED To green beans, cauliflower, Miso soup and quinoa. I kept wondering who this person was eating three healthy meals every
single day. My body was reacting a whole different way to food – it was FUEL. My body felt tighter, stronger, and leaner. I felt a whole new appreciation for spending time and cooking my food. I knew EXACTLY what I was consuming. I knew how to prepare food.
By week three, my body felt so incredible

I was 10 lbs. down from January 2nd. A total of 19 inches from my body all over, and I went from an extremely tight size 4, to a size 2, which are lose on me!!! 

I never thought in my WILDEST dreams I’d be this size. After the reset, I started into a hybrid program of Les Mills Body Pump and Body Combat. My workouts have been SO incredible after the reset. My muscles are more defined, my body is getting leaner, and those stubborn hips are finally going away.
If you have any doubts on doing this, don’t. It’s life changing. It makes you realize what you put in your body as fuel should be healthy,and organic. You only have one body. You only have the one chance to
get it right at the moment. The reset gives you the chance to restart.

There is nothing like feeling the way I feel now.

-Sarah Krchnavy

Questions? Connect with Sarah http://www.facebook.com/SKrchnavy

WHY DO THE ULTIMATE RESET?

I also did the Reset =)

Why do the Beachbody Ultimate Reset?

Why do the Beachbody Ultimate Reset?

Have you ever thought about hitting the reset button on your body? 

Most of us think about our physical appearance & exercising to mold our appearance, but how often do we think about our internals and getting that in shape? Well Beachbody’s Ultimate Reset launched April 12th to help you ‘reset’ your system.

I knowwww I need this! I've been experiencing some pretty crazy fatigue in the middle of the day. I personally am going to be starting the Ultimate Reset! Email me if you'd like to join my private support group!

Beachbody is known for P90X, Insanity, TurboFire and other great workout programs. They also have a line of great supplements and nutritionals led by their fantastic nutrition drink Shakeology. Now they are launching the Ultimate Reset to help you get your body reset for peak performance.

Why Reset?

Our bodies are very durable but think of all the harmful exposure we endure over time – pollution, pesticides, preservatives, chemicals and toxins that make up our world. These disrupt the normal function of our organs and bodily systems which weaken our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems.

For me personally, I started it for the increase in natural energy and to get rid of that bloated sluggish feeling

Benefits of a Reset -
Stronger Immune System
Increased energy and endurance
Better digestion, metabolism and weight loss
A more positive mood and mental clarity

ALL THIS IN 3 WEEKS!

The Program –

Phase 1 – In the 1st week you will Reclaim your body’s chemistry with four of the six supplied supplements. These will optimize you bodies system and reduce cravings and dependencies. This is were you start to realize how dependent your body has become on caffeine and sugar.

Phase 2 – In week 2 you start to Release the effects of poor habits built up over time. You will modify your diet so your digestive system will operate without strain. Issues of bloating or indigestion will be significantly reduced as the gastrointestinal tract is cleansed.

Phase 3 – Finally in week 3 you will Restore your system to it’s maximum health and experience positive shifts in mood and energy. You will be eating highly nutritional food that will be readily absorbed into your newly scrubbed digestive tract with pre and probiotics. At this point your body will be ready for ongoing nutrition and ready to perform at peak performance.



What The Ultimate Reset is not –
No Starvation Diets – You will eat 3 healthy meals a day!
No Harsh Laxatives
No being tied to a Bathroom

It will not punish your body but instead feed it the nutrients you’ve been craving!

Ultimate Reset Kit Includes –
Six Supplements – Detox, Alkalinize, Oxygenize, Mineralize, Optimize and Revitalize
Participant Guidebook – 3 week eating plan with recipes, cooking tips, shopping list and more
Two DVDs – How to Reset explaining how to get started and Cooking Class showing you how to prepare healthy reset recipes
Extensive Support – From Team Beachbody coaches to on-line to other tam members
Reset Bracelet – A symbol of your dedication
Supplement Travel Pouch – Never leave home without your supplements

Order the ULTIMATE RESET Now!

******************************************************************************

My reset experience:

Reset Eve!
DAY 1 

DAY 2

Day 3

Healthy Vanilla Protein Crepes

Recipe from Proteinpow.com!

Ingredients:
1 cup liquid egg whites 
1/2 cup low-fat cottage cheese (or use a banana)
1/2 cup vanilla whey protein powder
1/2 cup rolled oats (for a gluten-free option, use buckwheat flour) 


Directions:
1. Using a hand-held blender, mixer or a food processor, blend all ingredients. If you want, add 
spices like cinnamon, orange or lemon zest, or nutmeg to batter. 
2. Once your batter is smooth, heat a pan greased with a teaspoon of butter, coconut oil, or 
cooking spray. Allow the pan to get super hot. 
3. Once pan is hot, pour in 1/4 cup of batter. (The batter should sizzle when you pour it into the 
pan.) As soon as the batter hits the pan, turn down the burner to medium-high so it cooks evenly 
and doesn’t burn.
4. Cover the surface of the pan with the batter in a thin layer. Spread the batter by moving the pan 
or by spreading it with a spoon or spatula. 
5. Flip each crêpe as soon as bubbles begin to form on its surface. Then, allow the other side to 
cook—it should only take a few seconds—until it gets golden brown. 
6. When the crepe is done, remove it from pan and put it on a plate. You may have to re-grease 
the pan every three or four crepes. 
7. Once all your crêpes are prepared, fill them!  the sky is the limit. You can fill
them with protein fluff, protein pudding, nuts, fresh fruit, or melted dark chocolate. You can even 
go down a savory route and fill them with red pepper, chicken, and avocado! 

Nutrition Facts:
Per crepe, recipe makes 6
Calories: 107
Fat: 1.68 g
Carbs: 7.2 g
Protein: 15.3 g

Notes:

To make your crêpes “stretchier,” use more liquid egg whites and a tablespoon or two of milk. If 
you like them fluffier and more like a pancake, use more oats. 
You can use casein or veggie protein powders instead of whey. But if you do, add more egg 
whites and a bit of milk to your batter until it achieves the right consistency. It should be runny, 
not thick, and easy to spread onto the surface of your pan.

Beachbody Emerald Coach! Candice Beniot

2010 I sat on my couch; hagen diiaz in one hand, remote in the other - 9 months post pregnancy watching my boyfriend do 1.5hrs of P90X yoga. I continued to WATCH him succeed and get in the best shape of his life while I looked at my stretched out belly feeling the lowest I had ever felt about myself. 

This past year 2012 I gave birth to my son and decided enough is enough! I've witnessed how effective beachbody programs were first hand with my boyfriend and thought it's time to stop talking about what I am going to do, and start ACTING on it. I had incentive too. My best friends wedding was in a few months and it was drum roll "Destination wedding!" AH! I thought to myself NO way am I going to be the girl in the "mom" bathing suit! 

I had Insanity sitting in my closet and by chance..I stumbled upon my "fairy coach mother" Kati Heifner's page. I'm pretty sure I liked the SKINNY jeans she was wearing in the pic that first caught my attention (haha - I mean come on, us women all do that right?) but regardless I checked out her facebook page and she was a beachbody coach! 

I emailed her and soon after signed up with a free membership and got my first home direct order of chocolate shakeology. I had my struggles with motivation at times but I continued drinking my shakeology every day and it completely changed my eating habits. I was able to plan and make healthier choices, especially knowing I had my amazing chocolate heaven shake to look forward to - it substituted my evening chocolate binges and instead of a junk food hangover; I felt energized and rejuvenated. I sometimes dragged my heels with Insanity, missing days but when I fell down I kept picking myself back up! It wasn't long before I was noticing some INSANE changes in my body! 

After just 30 days of on and off workouts, I went down 3 pant sizes! Everyone was amazed at how great I looked, and more importantly I FELT great! But. Here comes the infamous wagon. One month after I returned from paradise....I fell off...I lost the motivation, and with no incentive I threw all my hard earned work out the window. 

A couple months went by and I started checking back into the Diamonds in the Rough support group. I knew I needed to get back on track but this time I wanted to really challenge myself. This time around I had something more that I didnt have the first time. I had PROOF. Proof that I CAN achieve this goal. I knew 100% that Shakeology was MY driving force to success so that was a no brainer - need my shakes again! So December 15th 2012 I began my journey as a coach!

Initially I thought I would start out as a coach for the discount at the very least - but then I started engaging myself in the diamonds in the rough support group and it really didn't take long before the greater picture really presented itself. I WANT to share this experience! I want to others like me to know that they too CAN achieve great results if they put the work in! I get so much motivation and support from the bombshell dynasty and I feel like everyone should know about this opportunity to be a part of something so special. 

Coaching is just the beginning! I am learning so much about myself - I challenge myself in ways I never did before and I am rediscovering passions and goals that I seemed to let go by the way side. But the greatest reward of all is seeing people get excited about reaching a goal of theirs and being able to help them find the tools to do so. To me, that is what this business is all about. I want my coaches to reach for the stars, challenge themselves and continue to pay it foward by helping more people go after their dreams!

Contact Candice!

https://www.facebook.com/candice.benoit.12

http://teambeachbody.com/CandiceBenoit