Welcome to the Autumn Bottom
Step One: Take your “before” pictures. Make sure to get the front, side and back!
Tip: Have someone else take the photo of you against a plain wall for the best pics! Wear a swimsuit so that the areas that we will be improving are visible.
I will not post these without your permission first. These photos are just to keep you motivated and for you to see how much all your hard work will pay off!
TIP: Make sure to get one in a bikini of your back side, front & side view so you can keep an close eye on your booty improvements!
Send in your before pictures by November 5th to enter in to the Autumn Bottom challenge prize of $100 in Sweat Pretty Money! Hell ya! You can use this towards 1 on 1 training, online training and even nutrition coaching "Eat Pretty".
Step Two: Email me your SMART goal. SMART goals are Specific, Measurable, Attainable, Realistic, and Time-based.
For example: I would like to fit back it to my smaller jeans.
(You can pick more than one)
Step Three: add me on Instagram @sweatprettyco to keep you motivated and to keep us in touch during the challenge!
"How do I get points towards winning the challenge?"
Post, post, post! Tag @sweatprettyco in any pictures related to the Autumn Bottom Challenge for every post is worth 1 point!
- Post work out selfie
- Picture of your run
- New work out Swag
- Yummy Healthy Meals
- Motivational quotes
30 points towards the babe who makes the most overall difference during this 30 challenge! Don't forget to send in before pics!
Below is lots and lots of great information that you will want to take the time to read before getting started! Each week a new recipe 1 to 2 will be released on here. So check in every Friday to see the new updates!
With online training I cannot be there to physically push you through your workouts or stop you from eating that cookie. So that means you have to push past your comfort zone, and those who do will be the most successful.
Choose weights that are challenging for you and always put 110% into your cardio!
Most people don’t like to do cardio, so to motivate yourself, find a good Pandora station or make a workout playlist.
Remember why you started - When you’re really not in the mood, look at your “before” pics that will give you all the motivation you need!
You need to be proactive with this plan and really challenge yourself; this should not be easy! This will pay off. Patience, consistency, and discipline is the key!
Soreness: Always stretch before and after all of your workouts for 5 to 10 mins. Epsom salt baths, foam rolling, eating small meals all day and drink plenty of water will help with the recovery process. Sitting around, missing workouts, letting your body get stiff will only make the process last longer.
Nutrition: Keeping a proper diet will either make or break your progress. You cannot out-train a poor diet! You won’t see results if you’re not fueling your body correctly. I also listed lots of food choices below that will help anyone who is looking to intuitively eat and listen to what their body wants and needs. Make sure to get in your veggies, protein, and fats, and you will be on your way to success!
You will be eating 4-5 meals a day
Meal #1 & 1 TBSP Apple Cider Vinegar with 8oz of water read my blog to see the benefits.
Breakfast: You want this meal to have lean protein and healthy carbs.
ex: Scramble: 3 egg whites, 1/2 cup tomato diced up, 1 cup spinach, onions for taste, pepper, 1 slice ezekiel bread w/ 1/4 avocado
ex: Protein Pancakes: 1 scoop vanilla protein, 1/2 banana (mashed), 1 tbs almond milk, 1/4 cup egg whites, 1 tsp cinnamon. Top with 1/4 cup berries + 1 TBSP agave. (tip cook on low)
ex: Smoothie: 1 scoop protein powder, 1 cup almond milk, half a frozen banana, 1/4 cup frozen blueberries, handful of spinach, 1 TBSP chia seeds. Top with 2 TBSP coconut shavings, 1 TBSP cacao nibs.
ex:1 piece of your favorite fruit or protein shake
Meal #3 You want this meal to have lean protein carbs and healthy fats. Focus on getting those green veggies in.
ex. Harvest Salad: 2 cups spinach, 1/2 small apple cut up into chunks, 2 tbsp Pumpkin seeds, 1/4 c. cooked quinoa, 1/4 c. cucumber, 2 TBSP garbanzo beans, 1/4 avocado, 1 tsp olive oil , fresh lemon to taste, pepper
ex.3 Bean salad: 2 TBSP garbanzo beans, 2 TBSP kidney beans, 2 TBSP black beans, 2 c. spinach, 1/2 c. kale, 1/4 c. onion, add parsley, 1/4 c. tomatoes, 1/4 c. mushrooms, 1/4 c. cucumber, 1/4 c. cooked quinoa, 1 TBSP olive oil, fresh lime, pepper
ex. Wrap it up: 4oz tempeh, tofu or chicken, 1tbsp spicy brown mustard, 1/4 cup tomato, 1 cup spinach, 1 whole grain wrap
Meal #4 Focus on protein, veggies and good fats. The afternoon slump is going to make you want to grab carbs. STAY STRONG! Limit fruit and sugar for the rest of the day.
ex: 1/2 avocado, 1/2 tbsp sunflower seeds
ex: 1 cup veggies, 1/4 cup hummus
ex: 1 scoop protein, 1 cup unsweetened almond milk, handful of ice, 1 TBSP peanut butter, 2 tsp cinnamon, 1 TBSP cacao nibs
Meal #5 Think clean, lean and all the greens! NO STARCHES! & 1 cup of your favorite non-caffeine tea. I love Peppermint!
ex. Lemon chicken or fish: 4oz organic chicken or fish, lemon pepper, fresh lemon juice while cooking, 5 stalks asparagus cooked in 2tbsp grapeseed oil, pepper
ex. Spagetti Squash Marinara : 1 cup spaghetti squash, 4oz organic chicken, 1/2 tsp basil, 1/2 tsp black pepper, 1/4 cup marinara, 1 tbs grapeseed oil + 1-2 cups broccoli steamed
ex.Skinny Stir Fry: 4oz, lean protein, 2 c. green vegetable ( green beans, asparagus, spinach, kale, brussels sprouts), season with fresh herbs or low sodium seasonings, balsamic vinegar. Cook with 1 tbs. grapeseed oil.
Don't forget your recovery drink and ( 1 banana or 1 scoop gatorade or sweet potato) after every work out!
Foods to Avoid:
Protein Sources: egg whites, chicken, ground turkey, fish, lean beef, vegan protein powders my favorite is Veggie Elite.
Vegetarian/Vegan Options: chickpeas, peas, pea protein, beans/lentils, tofu, tempeh, spinach & leafy greens, quinoa, nuts & nut butters, edamame, chia seeds.
Carb Sources: Oatmeal unflavored (add your own fruit, protein powders, cinnamon etc.), cream of rice, rice cakes, rice (I prefer white due to its ease of digestibility but brown is great too), grits, sweet potatoes, quinoa, pasta, tortillas, beans, fruit (only 1-2 servings per day -some are higher in sugars than others, so stick to grapefruit & berries because they are lower in sugar & have lots of heath benefits), all kinds of vegetables.
Fat Sources: Egg yolk (1-2 per serving a day), nuts & nut butters, coconut oil, olive oil, avocados, fish oil, walnut oil, flax and chia seeds.
Fibers: Nuts, brown rice, sweet potato skin, oats, vegetables, chia seeds, fiber gummies or fiber powder supplements.
KEEP IN MIND these are just suggestions and examples of foods that need to be the foundation of your diet. You can fit “treats” into your diet in moderation. Once to twice a week. But mostly fuel your body right- that will get you the results you’re looking for.
Tips: Have a majority of your carbs with your pre and post workout meals. Carbs 1-1.5 hour before a workout will increase energy and strength for most people. Post-workout meals should be majority lean protein & carbs with a small amount of fat as fat slows digestion. You want your post-workout meal to digest quickly to help start the recovery process. Watch your sodium intake, and make sure to drink 1-1.5 gallons of water a day and 1-5 small meals a daily.
Supplements: Supplements are not necessary for a successful transformation but I will list some suggestions I find helpful and most beneficial below:
Protein powders: I prefer to stay away from whey products and only buy plant-based protein. What to look for when buying your protein:100 to 150 calories, fats 2-5g and sugars under 0-5g! Use for post-workout meals. Most taste fine mixed with water, or you can add unsweetened vanilla almond milk.
Pre-workouts: Pre workouts are not necessary but can help boost the intensity of your workouts and help with mental focus. Coffee is your best option to stay away from bad chemical products. Black Coffee is great! No sugary sweeteners! You can have unsweetened vanilla almond milk to flavor it or cinnamon! My personal favorite right now for this time of the year is 1 cup black coffee, 1/2 cup almond milk with a couple sprinkles of Pumpkin Spice seasoning! YUM!
*The following will help with recovery, injury prevention, and overall health: amino acids *fish oil *Vitamin D, C *multivitamins
I am so excited for you to get started on this new journey of the Autumn Bottom if you follow it accordingly you will be very happy with the results!
Email me with any questions you may have. I'm here for you :)
Mallory Hansard @firstname.lastname@example.org
*Disclaimer* Mallory Hansard is not a doctor or Registered Dietician. The contents of this document should not be taken as medical advice, it is not intended to diagnose, treat, cure, or prevent any health problems nor is its intent to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. All documents included or exchanged between Sweat Pretty Company and the Client are that of Sweat Pretty Company and not to be copied or sold, or redistributed without consent of Sweat Pretty Company.