When do I get Results?
Of course individual results are going to vary…but the following results are quite possible for you:
Right away: Feel more energized & feel your booty perk up & come alive right away…
In 2 Weeks: get noticeable results in 2 weeks…Lift, round & firm your booty…and feel sexy & beautiful shakin’ it.
in 12 Weeks: Keep rocking it…and enjoy completely lifting, firming & rounding your booty…and shaping your back, arms & legs…with my 12 Week Bootylicious Strength Training Challenge.
What supplies do you need for the home workout version?
- To get started with the Prep Week you only need your bodyweight…
- and then a pair of light dumbbells for week 2 of the workouts or make your own DIY pair…So that makes it really easy to just get going with it!
- And then after you’re “in” and inspired…In weeks 3 – 12…add in a Kettlebell…which you can also DIY make for a few bucks…but as you progress in the program, it’s great to use a heavier kettlebell to really get your booty & body sculpting swing on! (DIY version costs a few dollars to make…or buy one from $15 – $40)…very fun to use…
Does the Home version really work?
Yes! In fact, the fat-burning & muscle-building effects of the kettlebell swing have been well documented, with an ACE study…as well as before & after evidence from Tim Ferriss, Tracy Reifkind and people like me! 🙂 (the proof is in the pudding, as they say :))…
And, with the dumbbell/bodyweight workouts…One of the more interesting things I learned in my personal training certification, is a principle of physics: your muscles don’t care what tool is actually being used to provide a “load”….and light dumbbells and DIY weights can provide a relatively effective level of load & you can gradually increase the intensity with these tools as well…
Also, recent research at McMasters University that suggest going to “failure” with lighter weights can be effective! So basically you use the lighter or homemade dumbbells…and you do as many reps as you can do BEFORE your form breaks down…so that may be like 14 reps or 20!
Pretty cool, right?
Plus, I have an awesome PROGRESSION of workouts for you…as that is a true key to getting results and feeling good from your Workouts…my work with international strength training coach Ryan Faehnle and my experience training people over the past few years has helped me understand and refine this.
I hope you enjoy these simple & sexy workouts…that leverage the power of the 2 Handed Kettlebell Swing. This is a fabulous move to get a great Bootylicious shape!
Are you an Intermediate Strength Trainer?
If you have already been strength training consistently…I also have a way for you to adapt the program to your needs as well…And it’s GREAT to workout for a cycle at HOME with this style of low-load weight training.
And getting your full-body, booty-focused strength training on can increase your pleasure, body balance…and lifted, round results.
Also, we’re going to regress your squats and deadlifts, and really get your booty muscles firing…so that you can have fun with the Brazilian-style of doing these hot strength training moves…and enjoy the perky round results…
Is it hard to do the Eating for Energy Foods part? Is it boring, expensive, taste like cardboard or too overwhelming to even do?
Well, what you eat is really important to your success…and I know from experience that it doesn’t have to be hard, boring or painful to eat pretty ding dang healthy. 🙂 (take it from a former frozen-pizza-for-dinner-every-night girl…transformed into eating healthy and not feeling like I’m suffering one bit…and doing it in my own way-too-busy, chaotic kind of style. You’re probably more organized than me! I feel like if I can fit it in…you can figure it out too! :))
It does take some know-how & tricks though…and I put together a hot ebook called “How to Save the World & Get a Flat Belly too…with Healthy Fats! And Sprouts!” Get you Meal Plan DONE with these step-by-step tips.…
And basically I recommend a Good Fats focus…with a Sprouted twist.
Yes, eating foods to improve your digestion, eating a moderate amount of protein…and eating a nice volume of veggies (preferably organic) & Good Fats is a fantastic, pleasurable and very proven way to burn fat and build beautiful muscle…and I’ve got my top tips, recipe book & shopping list to make this do-able…
How fit do I need to be?
You should always consult your doctor before beginning a new workout program or eating plan!
The workouts are designed to feel really good on your body…and they can be adapted to different fitness levels…
If you’ve fallen out of a habit of exercising regularly or eating healthy…I always recommend that people focus on walking every day & eating nutrient-dense foods for 2 weeks…so that the exercise doesn’t feel draining…but instead, energizing.
Is it hard on your knees?
I designed these workouts specifically for myself and a few friends and family members…and I designed it for people who need to go easy on their knees (myself included)!
The dance videos are low impact…you move in what I like to call the “African seated dance position” so your feet stay pretty rooted to the floor. These videos are also a great way to dynamically open up your hips and stretch.
With the bootylicious strength training workouts…you won’t be doing any moves that require a lot of “instability,” or any intense knee stuff….they’re designed to feel good on your body & strengthen your posterior chain.
If you have “bad knees” then no, I can’t whole heartedly recommend this program to you. And please remember to consult a doctor before beginning a new workout program or eating plan.
Does this work for men?
Yes!! Bumpin’ round booties on Men are soooo um, wonderful. 🙂
Lots of guys have joined my program actually…which I am so honored by…and the general consensus is that they have fun & enjoy the dance videos (it’s accessible enough for even people super out of touch with their Hips…with some Brazilian men dance inspiration in the site too)…
And these full-body strength training workouts are great for men, too
Is the music good?
Yes…It’s handmade by some of my favorite musicians…very funky & brazilian-licious…with a hot song from Sambada on there too called “Beja Na Boca”…quite fun to dance to :))
How long do the workouts take to do?
You can do the Home workout, with a warm-up included, in 25 minutes…
With the dance videos, I recommend doing half…or the entire video…to feel energized & beautiful in your body NOW…
What is the difference, exactly, between the 30 days (phase 1) and the complete formula (phase 1 2 3)?
–comes with a 30 Day Challenge, with newsletter inspiration tips each week
–gives you a Workout Plan with a workout chart, written form directions with photos…and short demo videos, too
–gives you access to the Nutrition info, Recipes & Meal Planning Tool…
–gives you access to a chunk of my Dance Videos…I’ll share exactly which ones below
–get access to all of the Body Care Support Tools, like the Stretch Guide, Tips to Release Stress, Quick Start Guide & Booty WarmUp
Phase 1 (Prep + 30 day challenge): “Build A Firm Foundation”…get started with a PREP WEEK of Brisk Beauty Walks & really dialing in your Eating For Energy foods in a way that works for you…
Now you’re ready to get into a FLOW with these workouts…add in a pair of light or DIY dumbbells to rock 2 weeks of bodyweight & dumbbell home workouts…add in a KETTLEBELL in Week 3…let’s build strength, feel confident with the FORM for the swing & lift your booty!
Also includes my “How to Shake Your Booty in 30 Days” full-length dance video…plus my “Sassy Hips” interval cardio dance videos (great way to warmup)
Get my Top 10 research-backed Guidelines to build meals + snacks that give you energy + feed your gut! With my research-backed slow carb, gut health + sports guidelines.
Phase 2 (30 day challenge): Get Squat-tastic…this phase we’ll keep going with rocking the Swing & also explore the Brazilian booty bumpin’ style of squats…you get access to new inspiration newsletters…plus all the recipes, meal planning tool, shopping list…
You get the Phase 2 Workout Plan…with written form & muscle cue directions, plus short demo videos of all of the moves…
Plus my “Intro to Samba” full-length dance video…and “Sexy Arms” interval cardio dance videos
And get my Top 5 Tips to add in Sprouted Slow Carbs..fantastic for burning fat and building gut health…I’ll show you how to make it do-able and fun 🙂
Phase 3 (30 days): Drop Deadlift Gorgeous…Learn how to rock Deadlifts this month, with my Brazilian form tips…and have fun with the way we use the kettlebell this month too. You get new inspiration newsletters…plus recipes, meal planning tool, shopping list…
You get the Phase 3 Workout Plan…and for this month, you can optionally add in a Resistance Band (and use the same kettlebell & dumbbells)
And you get my “6/8 Warrior” interval cardio dance videos
Phase 1 + 2 + 3: 12 Week Transformation
Get 12 weeks of fun & effective home & gym workouts…all of my dance videos…step-by-step Eating for Energy tools & newsletter inspiration too.
This is what it takes to get into a FLOW with workouts. To get in shape in a steady, feel-good & pleasurable way. I’ve found that making a commitment to working out in chunks of time is very effective…and fun & satisfying too. I hope that you will join us! Let’s werk.
Is it fun?
Yes! I believe the bootylicious strength training is fun…it’s an awesome workout…it’s fast to get started…and when you see & feel the initial results…well, that’s very encouraging to keep going! And we’re here to answer your questions too.
Are there DVDs?
You can download the Workout Plan right away…and with the videos, right now you can only get Instant Access videos…there are so many ways to use them though. You can play them on your computer…download them to a mini thumb drive…save them on your phone or your iPad…watch them on AppleTV….very easy to use.
My online dance program has been making people very happy the past 7 years…and people enjoy how easy it is to access & use.
Let’s move! 🙂