12-Week Fit Body Bikini Program
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ENTER YOUR RESULTS
HOW TO TAKE YOUR MEASUREMENTS
Chest: Circumference of your chest at the nipple line
Waist: Circumference of your torso at the smallest point - usually an inch or two below your ribs
Belly Button:Circumference of your torso at the point that is level with your belly button
Glutes: Circumference of your glutes/hips at the fullest point
Right Thigh: Circumference of your thigh at the fullest point
Right Calf: Circumference of your calf at the fullest point
Right Arm: Circumference of your arm halfway between elbow and shoulder
ENTER YOUR RESULTS
Record your measurements and progress so that you can see the changes that are happening to your body. Here you will also keep track of your before and after results.
Select a Check-In Point to Enter Your Results
IdealLean Supplements (Protein, BCAAs, Pre-Workout, Burner (optional))
Since we’ll be following a rigorous workout protocol, it’s important to have a solid protein source to help with recovery. IdealLean Protein is made with 100% whey isolate, is low in sugar, carbs, and fat, and it tastes delicious! It’s my go-to post-workout protein source and is my #1 recommendation for helping you meet your protein needs. We’ll also be using IdealLean BCAAs, Pre-Workout, and Burner, although this supplement is optional.
A simple food scale is easy to find and can be very affordable. When selecting a food scale, make sure it has multiple modes (ounces, grams, and pounds) as well as a tare button that allows you to "zero" out the scale. I also recommend a scale that has a flat measuring surface rather than a bowl for ease of use.
You won’t need anything fancy when it comes to your measuring tape. Just make sure it’s not the rigid metal variety many of us use for our DIY home improvement projects. It has to be able to easily wrap around various parts of your body. This will be used to take the measurements you’ll use to track your progress as you advance through the program.
Scale for weigh-ins
A typical bathroom scale will be sufficient for this program. Just make sure you use the same scale every time you weigh yourself, as some scales may show slightly different measurements than others. Changes in weight from week to week are a good way to measure progress, but it’s important to remember not to obsess over your weight. With the wrong mindset, the scale can be your worst enemy!
Booty bands are stretchy rubber resistance bands designed to be worn around your legs to provide greater resistance during certain lower body workouts. We’ll be using them throughout the program, so you’ll want to get yourself a set, probably one with several bands of varying resistance. I suggest IdealFit Resistance Bands, although you can use any band you like.
A hip circle is a thicker resistance band designed to activate and strengthen the hips and glutes. We’ll use it for a number of exercises, so you’ll definitely want to get one for this program.
Long resistance band with handles*
We’ll be using a resistance band for many of the at-home workouts, so it’s important to choose one that’s tough enough to last the entire 12-weeks. Keeping durability in mind, just about any band will work, as long as it has handles.
Aerobic step platforms come in different shapes and sizes, and they’re designed to provide an elevated surface to step onto or off of during certain lower body exercises. We’ll be using one for some of the at-home workouts in this program.
Sometimes called an exercise ball, a stability ball is a large inflatable ball used in many exercises. In this program, you will use a stability ball to improve core strength, balance, and flexibility. Stability balls come in a variety of sizes, make sure you get one that’s the right size for you. You’ll want to purchase a ball that allows you to sit with erect posture with your hips and knees at 90 degrees based on your height and leg length. Most stability balls will come with a size chart recommendation to help you select the right size for you.
Dumbbells (a lighter set and a heavier set)*
Ideally, you will have two sets of dumbbells: a set of 5 lbs or 8 lbs and a set of 15 lbs or 20 lbs. If you can’t afford dumbbells consider checking your local thrift store or use objects around your house of similar weights, like canned food. If you feel like these weights become too light as your progress, you might think about investing in a third set, but it’s not necessary.
If you don’t have these dumbbells or a stability ball, you can still participate in the challenge. Just do a modified version of the exercise.
*For at-home workouts.
DOWNLOADS / EBOOKS
I've developed an amazing nutrition plan exclusively for you to use during this challenge. With a wide array of meal plans, delicious recipes, and a
full database of substitution options, sticking to your nutrition plan has never been easier!
I’ve also constructed detailed workouts, with exercises organized into a superset/circuit system that was designed to help you get the best
results possible during this program.
Here you can download each of the 4 phase eBooks where you’ll be able to
view this nutrition and workout information. You’ll also be able to access the Food Substitution list, as well as the Main eBook where I’ll go over the basics of the program and outline what you need to do in order
to reach your goals during these 12 weeks.