by Ashley Black
Whether you’re just getting started with your FasciaBlaster® journey, or you’re ready to take your health and fitness goals to the next level, this customizable “Fitness 101 Program” is your playbook for getting fit and healthy!
This is a personalized, customizable program so you can get your FasciaBlasting, health, and #HeartButt on! There are no prizes or winners – we’re all in this together! This program isn’t a contest, it’s intended as a lifestyle change that you can follow for a few months or incorporate into your ongoing health and fitness routines!
Since everyone has different goals, this challenge will provide step-by-step instructions for achieving:
Fascia Health + Weight Loss
Fascia Health + Weight Loss + Heart Butt
To understand what fascia is and why it’s important, read my “What is Fascia” blog!
Focus on regular, full body FasciaBlasting sessions, or choose several fascia zones to work on each day, and rotate zones throughout the week. Start FasciaBlasting light and brisk to ease into treatment, and only progress into deeper treatments when you’re able to tolerate it without much sensitivity (usually after about 2-3 weeks of consistent FasciaBlasting). Here are step by step instructions.
Here is a sample FasciaBlasting schedule:
(Note: you can modify this regimen to fit your schedule. Right-click to “Save Image to Downloads” and print out the schedules)
Search the #FitFasciaChallenge hashtag to watch the video tutorials posted in the FasciaBlasters group!
– Start out with 1-5 minutes per zone .
– Go up and down and side to side in every area. You may FasciaBlast in any direction, EXCEPT in circles.
– Start out light and brisk (quick, long strokes) and only progress into deeper treatments as your body allows. If you experience severe bruising, let the area heal, and then ease up on the pressure next time.
– Do not FasciaBlast over bruised or sore areas. Read “The News on the Bruise” for recovery tips.
– Follow each FasciaBlasting session with these flushing and activation techniques!
Of all the other factors that affect fascia health, hydration is of the utmost importance! The rule of thumb is to drink at least 8-12 cups of water a day, but I personally recommend drinking a whole gallon of water!
If you’re hardcore like me you can add electrolytes to your hydration regimen to ensure you’re taking in the proper minerals that help push hydration to the cells. My personal favorites are Nuun tablets, but I’m excited to release my very own brand of “Cellectrolytes” – coming soon!
Fascia Health + Weight Loss
If your goal is to get both healthy and LEAN, my Get F’d blog is your basic playbook for safe, effective weight loss. In summary, watch and track your nutrition and calorie intake, fuel your tissues with nutrients, and stay away from processed and fried foods. You also want to stick with frequent low impact cardio and regular FasciaBlasting sessions.
First thing in the morning do 30-60 minutes of fasted cardio.
Get out of bed, drink a full glass of water, then get your water, electrolytes, and playlist ready and get your cardio on!
Here are some examples of low impact cardio options I recommend:
A stationary or spinning bike, elliptical machine, swimming, yoga, Pilates, dancing, surfing, biking, a brisk walk, etc.
If you’re not FasciaBlasting post-workout, make sure to do at least 5 to 10 minutes of cardio to heat up the tissue internally, then FasciaBlast in a hot shower, bath, sauna, with heating pads, a room heater, or any type of heat source!
I recommend preparing six 200-300 calorie meals and snacks for the day.
Here is a sample chart to help you calculate the recommended calories for your body type.
You can do bulk meal prep for the week. Start by keeping it simple and be sure to include healthy, nutritious foods and as many vegetables as you’d like. Remember to avoid fried, processed foods, and sugar.
Here Are Some Quality Protein Options:
Eggs / Egg Whites
Nuts and seeds
Olive, Coconut, Almond, Avocado oils
Grass-fed butter or Ghee
Here are some sample meal plans you can download for your weekly meal prep!
Fascia Health + Weight Loss + Heart Butt
Follow the Fascia Health protocols above.
Alternate one day of 30-50 minutes of low impact cardio and the I.C.E.® (inner core exercises) upper body series with 1 day of the Heart Butt exercises. Be sure to include 2 rest days, which can include FasciaBlasting, stretching, and recovery.
I.C.E.® Foundations – Upper Body Series Preview
Heart Butt Exercises:
Perform 2-4 sets of 10-12 reps per leg
Click here for in-depth explanations on of each exercise
Sample Exercise Plan:
Because you need more calories to build muscle, your calorie intake should be between 2,000-2,500 calories per day, depending on your body mass, age, and activity level. Refer to the Calorie Counter and sample meal plans above for recommendations.
How to Track Your Progress
Since scales can be misleading, use a mixture of measurements, videos, and photos to more accurately gauge your results and keep records for your personal motivation. You’re also welcome to share your progress in the FasciaBlasters group to get feedback and support from other members!
Before measuring, remember to:
– Use a non-stretch measuring tape.
– Make sure the tape measure is level around your body and parallel to the floor.
– Keep the measuring tape close to your skin without compressing it.
– Take all measurements while standing naturally and be sure to measure under the same conditions each time.
– You can do these on your own, but having a partner measure you will provide more accurate data.
With a tape measure, measure the circumference of your chest, arm, waist, hips, and thigh as shown below:
(Right click to download and print this chart)
* Optional: Track your starting and after weight
Weighing yourself is just another way to track your progress, but be aware the scale doesn’t differentiate water weight, food, and many other things that are not an accurate representation of your body mass. Your weight is simply another metric you can track, but don’t obsess over the scale! You might find you lose inches but not “weight”, or you gain numbers on the scale because you’re building muscle but losing inches.
Wear a bathing suit or shorts and a tank top and stand with your feet shoulder-width apart in good, clear lighting at a straight-on angle. Show full body: front, right, back, and left side views. Then walk closer to the camera and pinch and poke your arm, stomach, thigh, and any other “trouble spots”.
Wear a bathing suit or shorts and a tank top. Stand in good, clear lighting at a straight-on angle and stand with your feet shoulder-width apart. Show full body: front, right, back, and left side views as shown below:
And there you have it – your “Get Fit 101” playbook! Be sure to post your progress updates in the women’s only FasciaBlasters Facebook group with the #FitFasciaChallenge hashtag!