Trouble  Spot  Success  Guide  How  TO  Maximize  The  Training  System  

Quick Start - There are a Total of 3 DVDs in this Training System - Complete the 5 Exercise Primer Circuit while you Wait for DVDs - Ensure you have Mastered the Kettlebell Swing - Follow Each Phase In Order for Maximum Results - Print Workout Logs and Schedule to Stay Focused and On Track - Watch Bonus Videos- Take Notes - Finishers & Intervals Compliment Fat Burn and Definition - Fat Burning Meal Plans MUST be in Place or Trouble Spots will Not Budge

You Simply Can’t Out-Train a Bad Diet

Regardless of How Amazingly Effective the Trouble Spot Training System Is

 The  Trouble  Spot  Solution  Disclaimer  The  Trouble  Spot  Solution  Training  System  is  for  educational  and  informational  purposes  only.  It  is  not  medical  advice  and  is  not  intended  to  replace  the  advice  or  attention  of  health-­‐care  professionals.  Get  your  doctor’s  okay  before  starting  any  type  of  new  exercise  or  nutrition  plan,  especially  if  you  have  existing  or  pre-­‐existing  injuries.    

If  you  choose  not  to  obtain  the  consent  of  your  physician  and/or  work  with  your  physician  throughout  the  duration  of  your  time  using  the  recommendations  in  the  program,  you  are  agreeing  to  accept  full  responsibility  for  your  actions.  By  continuing  with  the  program  you  recognize  that  despite  all  precautions  on  the  part  of  Fit  Yummy  Mummy,  there  are  risks  of  injury  or  illness  which  can  occur  because  of  your  use  of  the  aforementioned  information  and  you  expressly  assume  such  risks  and  waive,  relinquish  and  release  any  claim  which  you  may  have  against  Holly  Rigsby,  Fit  Yummy  Mummy  or  its  affiliates  as  a  result  of  any  future  physical  injury  or  illness  incurred  in  connection  with,  or  as  a  result  of,  the  use  or  misuse  of  the  program.  

 

The Trouble Spot Solution Training System

Includes 3 DVDs ~ 3 Phases to be followed In Order

Phase One: BUTT Phase Two: THIGHS

Phase Three: ABS

Each DVD has 2 workouts - Circuit A and a Circuit B This is a total of 6 workouts to take you through a 12 Week Trouble Spot Transformation

Each Circuit includes… + Learn It Segment Learn Step By Step how to properly perform each exercises with Modifications as needed + Do It Segment Built In Warm Up Full Follow Along Circuit – range of suggested repetitions 4 Minute “Fat Torching Finisher”

How To Use Follow each Phase rotating between Workout A and Workout B for a total of 4 weeks before progressing to the next phase. This is a 12 total trouble spot transformation. Refer to Workout Calendar for tips on how to effectively schedule your workouts.

Why? What’s the “magic” behind this uniquely designed training system?

Please review all 4 series in the “How To Target Your Trouble Spots” Video Series found on the Fit Yummy Mummy Blog. www.GetFitAndYummy.com Search for “trouble spots” Find 1. Best Exercises to Target Trouble Spots fo Moms 2. Best Butt Shaping Exercises 3. Slim and Trim Your Thighs 4. Flat Abs for Moms

Getting Started

Your 5 Exercise Primer Circuit (Success Video Guide has a Step by Step tutorial on how to do each movement)

No need to WAIT to begin your Trouble Spot Transformation!

Get your body primed and ready to jump in to properly and effectively perform the powerful exercises that make up each Phase of your Trouble Spot Circuit Workouts.

Warm Up

Fire Hydrants

Hip Flexor Stretch

Sumo-Squat-Stand

Duck Unders

(complete 5-8 repetitions for each)

Complete 2 Rounds

5 Exercise Primer Circuit

Squat

Hip Bridge

Deadlift

Plank

Swing

(8-10 reps ea)

Complete 3 Rounds

The Trouble Spot Solution Workout Guidelines - Follow each Phase in Order. - Phase for 4 weeks - Allow a Day of Rest between each Circuit Training Workout - Intervals are to be performed 2-3 days a week on NON Circuit workout

days - Follow each circuit workout with a Post Workout Shake – I use and

recommend Prograde Workout. - Keep a workout log, set personal records, add in progressions as you

improve

Recovery

Not only will you kick off the recovery process with a post workout drink – I suggest Prograde Workout – within 30 minutes of your Strength Workout – you must also allow a day of rest in between each workout.

THIS IS WHEN YOUR BODY CHANGES! Your body is NOT changing DURING the workouts – only AFTER.

This is why it is essential that you refuel with the RIGHT type of nutrients, that you rest, recover and allow for the regeneration of your muscles.

BONUS VIDEOS Finishers & Intervals Enhance your Fat Burn during and long after each circuit workout. This bonus video gives you additional formats and ideas to create a variety of body shaping finisher and interval training workouts. How To Master the Kettlebell Swing – Kettlebell Workshop The Swing is one of the most powerful moves when it comes to reshaping your lower body and abs. The most important step you can take is to ensure you understand how to properly perform this essential movement. If you do not yet have a Kettlebell, you may sub in a dumbbell.

Fat Burning Meal Plans What and How you Eat has the most Dramatic Effect on your ability to sculpt and define your trouble spots when combined with this training system. This Video not only gives you a tour of my kitchen for ideas on what to have on hand, but takes you through a step by step tutorial on how simplify the meal planning process. Cool Downs – An Unannounced Bonus It is suggested that you stretch the muscle groups you challenged. Ease into each stretch - listening to your body. NO BOUNCING. Slow, controlled mindful execution -- holding each stretch for at least 3 deep breaths - after which time, see if your body will go deeper into the stretch with a gentle nudge in whatever direction you are headed - but do NOT force.

Schedule your Trouble Spot Workouts

TIP: Create a Countdown Calendar! You have 12 weeks of trouble spot transforming workouts before you. Break your workout schedule down into a week by week countdown. This is very motivating and eye opening to see just how consistent you are…and you can be!

   

SAMPLE  1:  Workout  Schedule  (Phase  One)  IT  =  Intervals  

 Mon   Tues   Wed   Thurs   Fri   Sat   Sun  

Phase  1    -­‐  A  finisher   IT   Phase  1    -­‐  B  

finisher     Phase  1  –  A  finisher   IT   REST  

IT   Phase  1    -­‐  B    finisher   IT   Phase  1  –  A  

finisher   IT   Phase  1    -­‐  B  finisher   REST  

Phase  1  –  A  finisher  

 

IT   Phase  1    -­‐  B  finisher     Phase  1    -­‐  A  

finisher   IT   REST  

IT   Phase  1  -­‐  B  finisher   IT   Phase  1  –  A  

finisher   IT   Phase  1    -­‐  B  finisher   REST  

     

   

SAMPLE  2:  Workout  Schedule  (Phase  One)    

Mon   Tues   Wed   Thurs   Fri   Sat   Sun  

Phase  1  –  A  finisher   IT   Phase  1  –  A  

finisher   IT   Phase  1  –  A  finisher   REST   IT  

  Phase  1  -­‐  B  finisher   IT   Phase  1-­‐  B    

finisher   IT   Phase  1  -­‐  B  finisher    

Phase  1  –  A  finisher   IT   Phase  1  –  A  

finisher   IT   Phase  1  –  A  finisher   REST   IT  

  Phase  1  -­‐  B    finisher   IT   Phase  1    -­‐  B  

finisher   IT   Phase  1    -­‐  B  finisher   REST  

   Notice  with  the  2  samples,  you  have  a  couple  options  on  how  to  rotate  between  Circuit  A  and  Circuit  B.  Either  rotate  every  other  day  or  every  other  week.  One  is  not  better  than  the  other.  Whether  or  not  you  stick  to  this  schedule  is  what  will  determine  the  effectiveness  of  your  workout  schedule.    Create  a  workout  schedule  that  best  fits  your  lifestyle  so  you  will  be  consistent      How  you  choose  to  incorporate  2-­‐3  IT  workouts  each  week  is  up  to  what  best  fits  your  schedule.  If  you  are  unable  to  only  get  one  IT  workout  in  during  the  week,  do  not  fret.  Your  results  do  not  hinge  on  our  IT  workouts.      Your  Trouble  Spot  Transformation  Results  are  created  by  being  CONSISTENT  with  your  circuits,  staying  challenged  and  sticking  to  a  Fat  Burning  Nutrition  plan.    Rest  Day  is  up  to  you.  Make  sure  you  have  at  least  one  FULL  day  of  rest  for  your  body  to  fully  recover.  Light  activity  is  fine,  it  is  just  not  advised  to  push  through  another  intense  activity  or  workout.      

Maximize your Workouts

Challenge

Strength training is the most effective way to reshape your body and the ONLY way to increase lean, tight toning muscle – this is vital for muscle is your metabolism and the key to fast fat burn!

You will get the most out of your workouts by keeping the intensity high, with the short burst intensity style of your FYM workouts, your muscles to be challenged with 3 sets of 8 – 15 repetitions for each exercise. Be sure to choose a weight that allows you to feel challenged within this range of repetitions. If you can easily complete 20 or more – the weight is too light. If you can barely complete 5 and your form is less than good, weight is too heavy.

Set Personal Records

Each time and every time you workout your workout must be challenging to you. Whether it’s adding slightly more weight, an extra set, a few more repetitions, changing the order of the exercises or increasing the intensity of your Intervals, you need to keep the metabolism boosting benefits coming. Progression is the only way to continually achieve results. Your body has the amazing ability to adapt to a workout routine in as little as 3 to 4 weeks! So change it up and keep it challenging!

Printable Workout Logs are up next!

DVD 1 – Phase One: BUTT

Phase One: Circuit A

You will Need… 2 Dumbbells (preferably moderate 10-15 for upper body and one heavy for lower body 20 +) Matt

Finisher:

Suggested Cool Down: Figure 4, Lying Glute Stretch, Pigeon, Childs Pose

Exercise Reps Weight -Notes

1

Squat to Press

2

One Leg DB Row

3

DB Lunges

4

Push Ups

5

Swings

Phase One: Circuit B You will need… Kettlebell 2 Dumbbells (preferably moderate 10-15 for upper body, heavy for lower body 20 +) Matt Stability Ball

Finisher:

Suggested Cool Down: Figure 4, Lying Glute Stretch, Pigeon, Childs Pose

Exercise Reps Weight -Notes

1

One Leg RDL

2

One Arm DB Row

3 Plank to Side Plank

(Hold)

4

Stability Ball One Leg Curl

5

One Hand Swing

DVD 2 – Phase Two: THIGHS

Phase Two: Circuit A You Will Need… 3 Dumbbells (or a Kettlebell and 2 DBs) (preferably moderate 10-15 for upper body and one heavy for lower body 20 +) Matt Band

Finisher: Suggested Cool Down: Butterfly stretch, Knee Hugs, seated twist, Childs Pose

Exercise Reps Weight -Notes

1

Goblet Squat

2

T Push Up

3

Bulgarian Split Squat

4

One Arm Band Row

5

Burpees

Phase Two: Circuit B You Will Need: 2 Dumbbells & Kettlebell (preferably moderate 10-15 for upper body and one heavy for lower body 20 +) Matt Stability Ball

Finisher:

Suggested Cool Down: Knee Hugs, Spiderman Stretch, Down Dog, Childs Pose

Exercise Reps Weight -Notes

1

Jumping Lunges

2

Side Plank Reach Through

3

DB Thruster

4

Deadlift to High Pull

5

Swings

DVD 3 – Phase Three: ABS

Phase Three: Circuit A You will need… 2 Dumbbells Matt Stability Ball

Finisher:

Suggested Cool Down: Plow, Hip Extension, Seated Twist, Childs Pose

Exercise Reps Weight -Notes

1

Off-Set Squat

2

Belly Blaster

3

SB Roll Out

4

RDL to Row

5

Super Plank

Phase Three: Circuit B You Will Need… 2 Dumbbells (preferably moderate 8-15 for upper body, heavy for lower body 20 +) Matt Stability Ball Medicine Ball (or DB) Kettlebell

Finisher:

Suggested Cool Down: Plow, Hip Extension, Seated Twist, Childs Pose

Exercise Reps Weight -Notes

1

Reverse Lunge & MB Twist

2

Renegade Row

3

One Leg Deadlift

4

SB Jackknife

5

Hand to Hand Swings

Additional Cool Down Stretch Options

Pigeon  

 

 

Butterfly  Stretch  

 

Knee  Hug  

 

 

 

Kneeling  Spiderman  Crawl  

 

 

Plow  

 

 Hip  Extension

Have a Blast With Your Trouble Spot Transformation

#1 Strategy For Results

Consistency

Above the most challenging strength training workouts, the most heart pumping interval training sessions and even the most squeaky clean meal plans....is that you Stick To It!

You will not get results if you do not follow through with consistency. You will not get results if you give up after 2 weeks. Do something that aligns with your values and goals every day.

Getting Results is a Process and it Take Time

But I have a Secret for you!

The secret to creating a habit of consistent effort is….

To Do Something EACH and EVERY day - a choice that will take you one step closer in the direction of your goal.

Consider the alternative…

ü Doing Nothing - gets you nowhere

ü Making excuses – drains you, drawing you backwards

ü Saying “I'll do it tomorrow” – keeps you right where you are – is this where you want to remain? Then stop putting off your happiness!

Something is Better Than Nothing Something is what leads you to Success. The only way to get results is to Take Action. Take it Every Day…starting RIGHT NOW

If you need any additional support, be sure to log into the forums at ClubFYM.com and ask for help! I am excited to celebrate your Trouble Spot Transformation Success. Be sure to share ~ I look forward to featuring your success story and celebrating with you in the forums!

Holly@FitYummyMummy.com Author of Fit Yummy Mummy, The Trouble Spot Solution, Founder of ClubFYM, ACE Certified Fitness Professional, KBA certified, MAT, Director of Fitness Consulting Group and Prograde Nutrition’s Weight Management Courses Specializing in Fat Loss Services and Programs for Busy Moms