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Fit Fascia Challenge

by Ashley Black | January 5, 2017

Welcome to 2017! 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” will be your playbook for getting fit and healthy this year!

 

This challenge is a personalized, customizable program so you can get your FasciaBlasting, health and #HeartButt on in 2017!! 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

  • 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!

 

Fascia Health

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 on about a 2-3 on a pain scale of 1-10, and only progress into deeper treatments after 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)

fasciablasting-schedule-fit-fascia-challenge-ashely-black-guru

Notes:

  • 3-5 minutes per zone (if you’ve been consistently FasciaBlasting for 2 or more months, you may FasciaBlast for up to 15 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 progress into harder, deeper treatments only as your body allows. If you experience severe bruising, ease up on the pressure next time.
  • Do not FasciaBlast over bruised or sore areas. Read The News on the Bruise.
  • Follow each FasciaBlasting session with these flushing and activation techniques:

 

Be sure to catch the daily #FitFasciaChallenge tutorials posted in the FasciaBlasters group!

 

Hydration:

gallon-of-water-fit-fascia-challengeOf 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 intaking the proper minerals that will push the hydration to the cells. My personal favorites are Nuun tablets, but I’m excited to release my very own brand of “Cellectrolytes” – coming soon!

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Fascia Health + Weight Loss

If your goal is to be healthy and lean out, my Get F’d blog is your basic playbook for effective, healthy weight loss. You’ll want to watch and track your nutrition and calorie intake and ensure you’re loading up with the right nutrition and staying away from unhealthy, processed, and fried foods. You’ll also want to stick with low impact cardio and regular FasciaBlaster sessions.

 

Exercise:

First thing in the morning do 30-60 minutes of fasted cardio.

Get out of bed, drink a full glass of water, get your water, electrolytes, and playlist ready and get your cardio on!

 

Here are some examples of low impact cardio options I recommend:

Stationary/spinning bike, elliptical machine, swimming, yoga, Pilates, dancing, surfing, biking, a brisk walk, etc.

FasciaBlasting:

Follow the Fascia Health protocols above. For best results, FasciaBlast directly after your cardio session. Alternatively, you may pick any other time of the day to FasciaBlast!

 

If you’re not FasciaBlasting post-workout, make sure to do at least 5 to 10 minutes of cardio to internally heat up the tissue, then FasciaBlast in a hot shower, bath, sauna, or with heating pads, a room heater or any type of heat source!

To use the fat lysing technique, FasciaBlast over relaxed muscles for 3 to 5 minutes, then contract the muscle while FasciaBlasting to lyse (break down) fat cells as shown in this video:

 

Diet:

I recommend preparing 6 200-300 calorie meals and snacks for the day.


Here is a sample chart to gauge how many calories you should intake.

 

You can do bulk meal prep for the week. You’ll want to keep it simple and be sure to include healthy, nutritious foods and as many vegetables as you’d like, and avoid fried, processed foods and sugar.

 

Here Are Some Lean Protein Options:

Chicken Breast

Turkey

Eggs / Egg Whites

Seafood

Beans / Legumes

Greek Yogurt

Kefir

 

Carb Options

Fruit

Potatoes

Oats

Quinoa

Brown Rice

Rice Cakes

Corn Tortillas

 

Fat Options

Nuts

Avocado

Olive / Coconut / Almond / Avocado Oil

 

Here are some sample meal plans you can download for your weekly meal prep!

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Fascia Health + Weight Loss + Heart Butt

Follow the Fascia Health protocols above.

Exercise:

Alternate 1 day of 30-50 minutes of low impact cardio and the ICE DVD 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.

exercise-schedule-fit-fascia-challenge-ashely-black-guru

 

I.C.E.® Foundations DVDs – Upper Body Series Preview

Heart Butt Exercises:

Perform 2-4 sets of 10-12 reps per leg (all exercises are demonstrated in the playlist below)

 

Sample Exercise Plan:

heart-butt-exercises-fit-fascia-challenge-ashely-black-guru

 

Diet:

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.

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How to Track Your Progress

Since scales can be misleading, we’ll use a mixture of measurements, a “Before Video”, and “Before Photos” to more accurately gauge your results. You’re welcome to share your progress in the FasciaBlasters group, or keep record for your personal motivation. 

 

  1. Measurements

Before measuring, remember to:

  1. Use a non-stretchable measuring tape.
  2. Make sure the tape measure is level around your body and parallel to the floor.
  3. Keep measuring tape close to your skin without compressing it.
  4. You can do these on your own, but having a partner measure you will provide more accurate data.
  5. Take all measurements while standing naturally and be sure to measure under the same conditions each time.

With a tape measure, measure the circumference of your chest, arm, waist, hips, and thigh as shown below:

measurements-tracking-chart

* Optional: Track your starting and after weight

Weighing yourself is just another way to track your progress, but be aware the scale can account for 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.

 

2. Before Video

Stand in good, clear lighting at a straight-on angle. Wear a bathing suit or shorts and a tank top and stand with your feet shoulder-width apart. 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”.

 

3. Before Photos

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:

progress-photos-fit-fascia-challenge

 

And there you have it! Your “Get Fit 101” playbook! Be sure to post your progress updates in the FasciaBlasters Facebook group with the #FitFasciaChallenge hashtag!