Building an ass from scratch!

Who doesn't like to see their ASSets looking super toned and AMAZING... A hot tush will really pull together your outfit more than those expensive jeans will, lets be real. 


Your BEHIND is one of your biggest muscles in your body, yet people don't work this part of their body out that much. WHY IS THAT? Don't overlook your bum, just because you don't see it when you look in the mirror straight on doesn't mean it isn't there... Our butts are WAY under used, ESPECIALLY if you sit at a desk ALL DAY LONG. It is time to make a change :D

Let's MOVE IT, if you have time for your daily sitcoms and shows.... you have time to change your body!

My Coach Abby has really TRANSFORMED her body with this amazing program, who doesn't want a BOOTY like Abby's?:

My backside was NEVER a concern of mine in the past. I was always so caught up in "being skinny" that I could only focus on getting rid of the fat around my mid section. Well now that I have been working out consistently for the past 5 years I realized..... I don't have a BUTT. :( This is a really sad realization, especially when you never really noticed it before hahahaha But after seeing what Abby has done with her body, I realized that behind needs a little more attention :D 

My backside was NEVER a concern of mine in the past. I was always so caught up in "being skinny" that I could only focus on getting rid of the fat around my mid section. Well now that I have been working out consistently for the past 5 years I realized..... I don't have a BUTT. :( This is a really sad realization, especially when you never really noticed it before hahahaha But after seeing what Abby has done with her body, I realized that behind needs a little more attention :D 

SO after really putting in FULL effort the last few weeks, to be CONSISTENT and work my behind at least 5 days a week, I have seen UHHMAZING results. With some secret sauce moves from Brazilian Butt Lift I now have somewhat of a booty, BUTT I am still in progress! I want to have a perfect BUM by the beginning of summer <3 

AND ooooh baby you better know that I am just getting warmed up. Now looking back, hindsight is 20/20 and I totally forgot to take some BEFORE photos, that is how uninvolved with my booty I was. 


SO to celebrate me building an ASS FROM SCRATCH, I want YOU to join me, I am throwing a 6 week BOOTY BUILDER Challenge <3 

SO I don't typically do fitness challenges that target ONE body part, but the booty is that important AND because it is such a large body part it actually burns a TON of calories that will help the rest of your body transform :D It is MY goal to help YOU get the BUTT you want in less time. 
SO I don't typically do fitness challenges that target ONE body part, but the booty is that important AND because it is such a large body part it actually burns a TON of calories that will help the rest of your body transform :D It is MY goal to help YOU get the BUTT you want in less time. 

Instead of wishing you had THEIR ass, people are going to stop and stare at yours ;)

Kati's results are OFF THE CHARTS amazing!

BIKINI BOOTY LIFT CHALLENGE DETAILS:

Brazil Butt Lift-- have you heard of it? If not, I'm NOT talking about butt implants, this is a workout program designed to lift, tone, and tighten your legs and bum!

• 6 week challenge TOGETHER! I NEED to get my booty into high gear and I need the support of all of YOU

• I will run this group through a private FB group where you will get tools, tips, tricks, and daily accountability from myself and other challengers!

• You will do the workouts on your own time 6 days a week (the workouts are about 30-45 minutes long with the exception of doubled days)

• Unique and personal tips from MOI! I will guide you to your fitness finish line.

• Two optional (but highly recommended) meal plans that I've have personally used to get OPTIMAL results << results are made in the kitchen 

• One on one coaching and group support! << Accountability and SUPPORT are KEY to your success!

• Nutrition advice and recipes and blogs to follow to keep things fresh and interesting <3 

• Depending on which program you get: the supplies will vary with your workout DVDs (please see above link on the difference between the two) 

Why am I doing this? I know the feeling of going to the beach and comparing your body to everyones around you. Thinking to yourself, "if only I could look like THAT." But enough with the PITY PARTY, lets make some change! I NOW know the feeling of doing WHATEVER it takes to get THAT booty! 

I realize there are a LOT of questions regarding this, but FIRST things FIRST...


There are now TWO Brazil Butt Lift Beachbody programs you can choose from: the ORIGINAL or the MASTER SERIES--

Original:

Master Series:

CAN I JOIN ALREADY DAMNIT!?

1. CLICK HERE  to fill out the BOMBSHELL APPLICATION so we can assess where you are with fitness, health and your goals!
2. Friend request me on Facebook (where our private booty group will be held) at www.facebook.com/heally.morgan and message me! 
3. Figure out what you need! Do you already HAVE Brazil Butt Lift (either Master or original)? Am I your assigned coach? Do you already have Shakeology? 

MAKE SURE YOU HAVE EVERYTHING YOU NEED TO GROW YOUR BOOTY!

These are the requirements:

1. Shakeology -- Your results are 90% of what you EAT, so FUEL your body right  ;-)  SO I cannot hold your hand and make sure you are feeding yourself correctly. Since I cannot be there day in and day out to hold your fork, Shakeology is the BEST way to get ALL your daily needs with a health shake and meal replacement.  I will have several meal plan options available that DO include Shakeology. I've been on this supplement for OVER 3 years and have been only INCREASING my results, not just maintaining it! 

2. The workout program itself -- Brazil Butt Lift: It's what my good friend Abby calls THE Booty Bible! If you want a nice BUM BUM, you're going to have to EARN IT and sweat a little to get it!  Grab either the MASTER or ORIGINAL or BOTH! Like my Brazilian love Leandro says, "It's ALL about the angles baby!"  

The ladies with the booty master!

3. Facebook -- I run my online challenges through Facebook so be sure to ADD me (link below). If you do NOT have a FB but would like one on one coaching please send me an email at heallydias@gmail.com <3 

Ready to GROW AN ASS!? 

Grab what you need and lessssssgooooo!

If you need BOTH Shakeology AND Brazil Butt Lift please CLICK HERE *choose the brazil butt lift challenge pack or there's an option for both the master and original BBL series! In the drop down menu choose your FLAVOR of Shakeology--I always suggest either bulk bag of chocolate or the combo box of vanilla, strawberry and chocolate -- all the best flavors in one! 

If you need to make me your FREE official Beachbody coach to join our group and challenge CLICK HERE 

If you need JUST Shakeology CLICK HERE *order your Shakeology on Home Direct to get $2 shipping AND get it monthly--however if you want to only try it for a month, you can still get it on HD and cancel before your next payment (I will also remind you when you join our challenge group) THIS is your best option so you don't spend an EXTRA $10 on shipping and then fall in love with Shakeology ;)

SO, what are you waiting for? 

Have you ever heard,  "It's great to have her come, but it's nice to see her leave!" 

Let's leave a lasting impression!
xoxo,
Heally

They call it Sabotage!

Sabotaging Your Weight Loss?

It may be time to check yo'self befo' you wreck yo'self!!!! 

So if you are just starting an exercise program and kicking your buns into high gear to TRANSFORM yourself, make sure you change how you fuel your body so you can hit your goals! We all know the common nutrition mistakes, but do we actually take them to heart and MAKE CHANGES. Some common nutrition mistakes are drinking your calories OR eating too much post workout; these could be the reasons you can't lose the weight or inches you have been working so hard at! Don't get me wrong, getting fit and healthy isn't all about the scale or inches, BUT it is still an important factor! 

SO let's break down FIVE of the most common problems that WE are facing (because I struggle just as much as the next fitness journey!)-- and lets also figure out how to fix them! My hopes are that TOGETHER we can make the proper changes and CRUSH our goals and get on track to the results that we desire. 

Problem 1: You have no idea how many calories you're really eating

I commonly think that I can eat more on the days that I work out. More exercise = more calories right? BE CAREFUL! YES it is true that your body needs more fuel on the days that you are burning TONS of calories, but don't let that be your excuse for shoving food down your throat. If you are trying to lose weight, you may be adding on as many calories as you are burning -- or more! "Think about the food tat you are eating to FUEL your workouts and ask yourself hot it fits into your total calorie allotment for the day, " advices Felicia Stoler, MS, RD, a nutritionist and exercise physiologist. Don't you SUPERSIZE on the days that you hit the cardio hard?? Most of us have no idea how much we are really eating! I suggest having a food diary, not only for your intake of calories, but also how the food makes you feel before and after you eat it! Be honest with yourself, learn about your triggers and how foods make you feel after consumption. Every few months I revisit MyFitnessPal on my iPhone and track my caloric intake and output. I do this to remind myself about portions, what foods ruin my day, and this gives me a check up! I don't enjoy counting calories, and I do not intend to live my life counting every thing, BUT it is good as a reminder from time to time :) TRY IT!

Problem 2: You're hydrating with a sports drink

Sports drinks contain about 50 calories per 8 oz., and 14 grams of sugar (about 3.5 tsp.). Your body will most likely burn through all that in an hour long workout, BUT you will not be mobilizing your fat stores as much. YES, sports drinks will restore your electrolyte depletion but I highly recommend drinking a recovery drink instead of Gatorade. You are better off staying away from these sugary, processed drinks and sticking to water. Something that I have been experimenting with is Results and Recovery Formula from Beachbody. This post workout supplement will benefit you and your goals by:

         - replenishing your glycogen (energy storage) depletion 

         - Helps with muscle resynthesis with a high protein efficiency ratio 

         - AND has vitamins and antioxidants that will help with muscle soreness and repair and growth!

Problem 3: You're addicted to that pre workout snack

If you are getting enough balanced calories in your diet, the average person should have all the glycogen stores they need to get through an hour long workout, even at the butt crack of dawn! BUT eating something beforehand might give your performance a little boost. Skipping this pre workout boost though can help to teach your body how to mobilize fat stores for energy. There is an exception, you can run out of glycogen or blood sugar partway through your workout and lose energy. If you fee like you just ran into a brick wall, yeah that is what I am talking about!! If you need a little boost of energy half way through your workout, try eating 50-100 calories of simple carbs 10 minutes before you start. Half of a banana is your best bet! OR two great ergogenic aids would be a strong cup of coffee  OR E&E Energy and Endurance from Beachbody (I am currently drinking this while typing :) getting ready for my workout!). Eating right before a workout does not work for everyone, so play around with some different pre workout snacks! I know that my body does not work well if I eat within an hour before my workout so I opt for E&E as my boost. 

Problem 4: You're eliminating all carbs

I am in no way a fan of eliminating all of something, unless that something is processed and unhealthy foods, then definitely a fan!! hahaha Our generation is such a fan of Fad Diets that tell you to cut out something completely from your diet. This works if you have an allergy or you prefer to not eat meat. But your body needs a balance!! Balance is key in my life, in fitness, business, and pleasure. So many exercisers try to eliminate starchy carbs - whole grains, starchy veggies like potatoes- when they are attempting to shed some weight. BUT you aren't losing fat when you do this, just water weight! This strategy can back fire terribly… When you deplete carbs from your diet it means that your body has to tap into your lean protein stores for energy. Ultimately this can decrease your lean muscle mass! This comes full circle because your muscle is CRITICAL for upping your metabolism and burning more calories even while sitting down! In the end you will have a weight plateau. SO my lovely people, the lesson here is to not be afraid to incorporate whole grains and starchy veggies, IN MODERATION! 

Problem 5: You're not working out hard enough

PUSH HARDER!!!!!!! :) A recent study in the International Journal of Obesity looked at sedentary and overweight men who either worked out at a moderate pace for 30 minutes of completed a high-intensity interval workout for the same amount of time. Those who did the intense interval exercise ate LESS at a subsequent meal, as well as the next day. 

Ever come home from a run or jog to find that you are noticeably hungrier, consider upping your intensity in that run!! Not every workout should be an intense interval session, BUT fitting in one or two a week can help turn down that crazy appetite of yours! 

SO don't give up just because you are not seeing the results that you desire! Every body is different, and everybody will have to try different things to find what works for their body. Just know this: if you are eating clean and working out daily, you are doing AMAZING things for your body and you will see this compound over time. SO many times I gave up after 3 weeks of working out because I didn't have a six pack! HA! My exceptions were so high and my efforts were so low. 3+ years later, I still don't have a six pack….. BUT I have a better grip on who I am, what I am doing, and how to reach my goals. I hope this was helpful, any suggestions or recommendations would be amazing! COMMENT BELOW!

xoxo

Heally 

Resources: 

http://www.teambeachbody.com/about/newsletters/-/nli/297#326213425

http://www.ncbi.nlm.nih.gov/pubmed/23835594

PS Please feel free to reach out to me if you need help with support, motivation, health and fitness. It is my goal in life to help others find their beautiful potential within <3