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Fit Fascia Challenge

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 challenge 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!

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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 at 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)

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

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

Notes:

– 1-5 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:

 

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 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!

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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.

 

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 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!

To use the fat lysing technique after at least 10 FasciaBlasting sessions on that area: 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. 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 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 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.

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

 

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

(Click here to view FREE exercise samples)

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Heart Butt Exercises:

Perform 2-4 sets of 10-12 reps per leg

For in-depth explanations of each exercise, visit The Heart Butt blog)

 

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, 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:

– 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.

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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 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.

 

2. Before Video

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”.

 

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!

 

 

 

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