***This information in the Fit Yummy Mummy system is for educational purposes only. It is not medical advice and is not intended to replace the

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Evan Charles
5 years ago
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1 ***This information in the Fit Yummy Mummy system is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.***

Get ready for the Top 5 Body Shaping Moves! When it comes to the type of workout you follow, the exercises you spend your most time on will make or break your ability to see results.

These are the types of workouts you should be doing (and the foods in the report are what you should be eating) to begin your Fit Yummy Mummy transformation.

2 Get ready for the Top 5 Body Shaping Moves! When it comes to the type of workout you follow, the exercises you spend your most time on will make or break your ability to see results. With the Fit Yummy Mummy workout system I cut to the chase and map out the moves that give you more bang for your buck. These are the types of workouts you should be doing (and the foods in the report are what you should be eating) to begin your Fit Yummy Mummy transformation. In an effort to help you get the MOST out of each and every Fit Yummy Mummy workout to make getting your Body Back even easier, I have outline the Top 5 moves every program must have from dramatic, body shaping results. #1 The Squat This is the absolute BEST lower body exercise you can do for your hips, butt and thighs...

3 .yet only a fraction of you are doing it correctly. The Squat uses the Largest Muscles in your body * glutes - your butt - the LARGEST muscle * quadriceps - front of thigh * hamstrings - back of thigh as well as * calves * hip flexors - ligaments across front of hips * lower back (variations of squats also use your core and upper body) Did you know... You use 200 muscles to walk. when you squat you use even more...240! The more muscles you use, the more calories you burn, the higher you boost your metabolism, the more fat you will burn - well that is, if you are properly performing this essential movement. Performing the Squat It is very important that 1. You begin with body weight squats and work your way up as you get stronger. and 2. You make sure your weight is in your heels. The most common mistake comes from allowing the weight to stay in your toes, so when you lower your heels raise off the ground, this in turn causes your knees to go over your toes. Not only is this hurting your knees, but you are not engaging the large muscle outlined above. Muscle that are not working, are muscle that are not helping you burn fat! Easy to correct! Simply stand in front of a chair, stick your bottom out so your weight is in your heels and slowly lower yourself to touch your bottom on the chair then quickly raise back up. Once you get the hang of this and notice where your weight is perform your body weight squats alone and focus on coming low enough so your thigh is parallel to the ground.

4 #2 The Romanian Deadlift Are you Satisfied with your Back Side? Romanian Deadlifts can add to your body shaping results...when performed properly. Unlike the conventional deadlift, which is a variation of the squat -both of which work your quads (the muscle in the front of your thigh) the Romanian Deadlift is the most effective exercise for your Hamstrings - also working your glutes and helping to strengthen your lower back. Strengthening your hamstrings not only works the back of your thigh - which is another large lower body muscle adding to your metabolic boost - but also helps to Firm Up Your Back Side. While this is an extremely effective exercise... it is one of the most poorly performed movements. Without proper form, you will miss out on the great hamstring and glute strengthening benefits. Be sure to watch closely as I demonstrate how to improve your form and help you get the most out of this Did you know... The Romanian Deadlift isn t a true deadlift, and its origins are not Romanian (American lifters saw a World Champion weightlifter from Romania performing this exercise back in the 50 s and dubbed it the "Romanian Deadlift"). The term RDL proved to be a catchy name, and has stuck with this exercise throughout the years. FYI: Hamstrings are one of the most sensitive muscles in our bodies.

Working your Hamstrings can create a great deal of muscle awareness. It is not uncommon to experience muscle awareness 2-3 days after a workout that includes the RDL.

5 Working your Hamstrings can create a great deal of muscle awareness. It is not uncommon to experience muscle awareness 2-3 days after a workout that includes the RDL. You can best manage this after effect by ensuring that you take time to stretch after your workout and a few times throughout the next couple days...especially true if you must sit for long periods of time. Also just as important is that you are filling your body with nourishing foods to help accelerate the recovery process. I truly enjoy Romanian Deadlifts. One of my favorite moves is the One Leg RDL - a more challenging exercise, but super effective once you properly progress through the Fit Yummy Mummy System to be able perform it! Take your time on this one it requires some balance!

#3 The Row Got Back? Back strength that is... The muscles in your back are on the top of the list when it comes to effective exercises you must have in your workout plan.

6 #3 The Row Got Back? Back strength that is... The muscles in your back are on the top of the list when it comes to effective exercises you must have in your workout plan. The row is a move that not only works your Back but also your biceps and surprisingly your Core! Having a PULLING movement in your workout plan is essential to create a balanced routine. And the reason why so many of us have back problems is simply due to the fact that those muscles are weak - especially our lower back muscles. So properly performing moves such as this will help to strengthen your lower back and help alleviate discomfort. (As always...see a physician if you have any back related problems BEFORE beginning an exercise program). Performing a row does not involve looking at your toes, nor should it look like you are starting a Lawn Mower. How to Perfect your Pull... Keep your back flat by sticking your chest out, head up as you pull the DB s back to the sides of your chest. Be sure to lead with your wrists and squeeze your shoulder blades at the top of the move.

7 #4 The Push Up "How do you get Arms like that?" This is a question asked of me quite often and many women are looking for the answer of...a cool new way to do Tricep kickbacks, front raises or shoulder presses. When in fact, it is none of the above. Rather- push ups and pull ups! Push ups are one of my Favorite upper body moves. Not only does this exercise target your chest and arms - especially your tricpes - but also really challenges your core...that is, when you do them correctly. Many of you have been missing out on the true effect and benefits of the push up due to lack of proper form. And for good reason. This is a move that takes a LOT of upper body strength...something we as women tend to lack. Well that changes from this day forward. When you improve on your form you will begin to see, and feel, some Real Results! You can very easily work your way up by performing your push ups against a counter and as you get stronger, work your way to the floor and perform them on your knees. Just be sure your wrists are right under your shoulders and you allow your bottom to drop so you form a straight line from head to tail bone. NOTE: If you notice that your bottom tends to stick up, this is an indication that you are lacking core strength. You can improve your core strength by progressing as outlined for you in the Fit Yummy Mummy Workout System and by practicing moves such as the plank and push up plank. Practice your push ups using proper form & you will soon have a new method of gauging your results...an increase in strength like no other! Here's to your Push Up Success!

8 #5 The Plank Get Ready to Target Your Core! If you ve been searching for the most effective Tummy Flattener this is it! As far as your workouts go, you now know you need to use upper body and lower body exercises that work many muscles at once but I can hear you saying, what about my abs? I want to get rid of my "mommy belly"! Sure, including Abs as part of your routine is beneficial for strength purposes, but remember - no amount of "abs exercises" will make the fat on your belly disappear. Doing hundreds of crunches a day will do nothing to flatten your tummy. I find it is helpful to repeat myself in the hopes that it will help you bust through the "Spot Reduction Myth" once and for all. The Fit Yummy Mummy Workout goal is to boost your metabolism by using as many muscles as possible and challenging these muscles throughout your workout. You will get three times more out of your workout by concentrating on the largest muscles. The "Abs" that you want to work through crunches are small...you can Burn triple the amount of calories by doing full body exercises that also include a core component. Not only are the Fit Yummy Mummy workouts engaging all the fat burning muscles in your body - for calorie burning and toning - but they are also increasing strength and balance. Your CORE is your body's pillar. It must be strong in order for the exercises you do to be most effective, delivering faster results. Some of the best "ab exercises" actually use your whole body! (work your abs, use more muscles, increase your metabolism...that's the way to go!)

Your body should not arch or sag. Engage your legs and your glutes and hold for as long as you can. Ideally you will work your way up to 3 sets of 60 second holds.

9 Therefore some of my favorite and most effective "ab" exercises require NO equipment - just my own body weight. The plank seems to magically flatten your belly as you engage the deepest muscles of your core. Be sure to form straight line from the ears, through shoulders and hips, to heels. Your body should not arch or sag. Engage your legs and your glutes and hold for as long as you can. Ideally you will work your way up to 3 sets of 60 second holds. My Favorite Plank Based Move: The Belly Blaster While these Fabulous Five are and excellent start to your Fit Yummy Mummy Get your Body Back transformation, it is also important to change your workout up every 4 weeks to keep your body challenged, your metabolism humming and most importantly to avoid that dreaded platuea! My goal in creating the Fit Yummy Mummy16 week workout system was to provide you with a progressively challenging plan that allows you to not only see changes in your body composition, but also in your strength. Along with this comes a boost in your self esteem and self confidence, the most essential steps to success as you begin your Fit Yummy Mummy Experience! Wait I have even More for you!

You will find me demonstrating common mistakes as well as exactly How To effectively perform each of

10 Bonus Videos To rapidly increase your fat loss success, I have also created a series of video tutorials for you called the "Do It Like This, Not That" video series. You will find me demonstrating common mistakes as well as exactly How To effectively perform each of these powerfully fat burning exercises. No more Guessing ~ No more Confusion ~ No more Frustration Just plain and simple instruction for added results!

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See below for your official SeaWheeze 2016 training program. Let the sweating begin

Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall