With the launch of my hugest Challenge ever, my 6 Week Bikini Body Challenge, in just 4 days time – I wanted to touch base and cover some important topics for those partaking in the Challenge!
This will also be useful as additional info for those who are considering joining the Challenge.
Let’s get started!
LET’S TALK FAQ’S
Will I get a personalized Meal Plan?
What sorts of foods are in the Meal Plan?
I’m Vegan, can I be catered for?
I live outside Australia, can I participate?
I have already posted an in-depth FAQ to answer lots of your frequently asked questions, which you can view HERE.
LET’S TALK TRAINING
The training with this program is really unique and different to what you’ve seen in my previous challenges. It is a combination of my Booty and Shred Challenges, and incorporates some new training techniques that I myself have been implementing in recent times.
The workouts are designed to sculpt a lean, tight core – and a gorgeous hourglass figure. That is, sculpted shoulders and back, to accentuate your waist, and nice curves through your glutes and legs.
There are new booty band and ankle weight style sculpting workouts that you haven’t seen in previous challenges.
I’ve done a blog that goes into the training in depth, which you can view if you CLICK HERE.
I have also put together a free Program Preview, which you can download and check out before committing to the program. You can CLICK HERE to enter your email so the sample program is emailed to you!
LET’S TALK SUPPLEMENTS
YES, supplements are recommended with my programs!
NO, they are not essential.
Supplements are just that, supplements – they supplement your diet and training program.
The reason I love supplements as they help you achieve results FASTER! I find you can push harder in the gym, and recover more quickly, which in turn helps you achieve results more quickly.
Here’s an overview of the supplements I recommend in my programs:
|Fish Oils||The Omegas and DHA found in fish oils benefits our skin, nails, hair, joints and most importantly, our brains! Any supplement shop, chemist or natural health practitioner will have. Ask the server which brand is right for you and take as suggested.|
|Vitamin C||Vitamin C fights the free radicals that age us. Vitamin C promotes anti aging with its high antioxidant properties. Also helps with immune function. Any supplement shop, chemist or natural health practitioner will have Ask the server which brand is right for you and take as suggested.|
|Magnesium||About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it, and needs it to function. It helps with; energy creation, protein formation, gene creation, muscle movement, the nervous system and 600 other processes. Any supplement shop, chemist or natural health practitioner will have. Ask the server which brand is right for you and take as suggested.|
|WPI Protein / VEGAN protein||Easily digestible, instant source of protein. Essential for recovery and refueling post work out. It helps to return the body back from a catabolic to an anabolic state. Taking protein supplement can help combat what most exercise physiologists call DOMS – delayed-onset muscle soreness, which is characterized by muscle tenderness and well as a loss of strength and motion post workout. Any supplement shop and chemist will stock. Ask the server which brand is right for you and take as suggested. I use and recommend EHP ISOPEPT or BLESSED (Vegan option).|
|L-Carnitine||L-Carnitine is a naturally occurring amino acid derivative that’s often taken as a weight loss supplement it plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria. The mitochondria act as engines within your cells, burning these fats to create usable energy. Any supplement shop and chemist will stock. Ask the server which brand is right for you and take as suggested. I use EHP’S L-Carnitine.|
|Pre Work Out (e.g Oxyshred or RPM)||Stimulant to help with energy and performance. Only recommended if coffee isn’t enough of a boost. Any supplement shop and chemist will stock. I use Oxyshred and RPM from EHPlabs.|
|BCAAS||Stops muscle breakdown and loss, stops muscle soreness, enhances protein synthesis, supports hormone balance during intense sessions, improves endurance and lessens fatigue. Any supplement shop and chemist will stock. Ask the server which brand is right for you and take as suggested I use EHP’S BEYOND BCAAS.|
|L GLUTAMINE||L Glutamine is an essential amino acid to the body. It promotes digestive and gut health, brain function, muscle growth and athletic performance. The most beneficial use for glutamine is that it helps with muscle recovery! Any supplement shop, chemist or natural health practitioner will have this. Ask the server which brand is right for you and take as suggested, but especially post work out and pre bed.|
TO SHOP PRODUCTS: You can visit the EHPlabs Website
IF YOU ARE IN THE U.S – you still have time to take advantage of my BBR Stack! This is a heavily discounted bundle, which includes the most essential supplements I recommend.
CLICK HERE to view the bundle.
IF YOU ARE IN AUS OR OTHER – due to shipping from the U.S, if you order now the bundle will not arrive in time for the start of the challenge. HOWEVER, if you want to take advantage of this heavily discounted offer (to stock up for throughout the challenge and beyond), I would recommend you take advantage of the discounted bundle.
CLICK HERE to check it out!
LET’S TALK PROGRESS PICS
Yes you will be required to submit photos of yourself for my team and I to use to write your Meal Plans. This is because we need to see your body type, where you hold fat/muscle, so we can help you achieve the best results possible according to your goals!
You can rest assured that NO, your photos will never be posted on social media or anywhere else without your direct consent. We only post your photos if you are comfortable with us doing so!
LET’S TALK FOOD SWAPS
Though we ask you foods you do and do not like as a part of our pre-challenge questionnaire, sometimes you may forget to list a food, or you might not feel like a certain food on your Meal Plan.
I HAVE GREAT NEWS!
Starting this round we have created a FOOD SWAP TABLE, which is provided to you in your Start Up package.
You can utilize this food swap table to quickly, and easily swap out foods you don’t feel like out of your meal plan.
Simply use the table to find a replacement.
“Hey I don’t feel like 75g of Sweet Potato today…”
Simply swap that food for any other option in the same column (vertical).
So from this small preview you could choose 50g Basmati or 55g Quinoa.
This table includes all of our recommended foods. AMAZING? I KNOW!
LET’S TALK EXERCISE DEMONSTRATIONS
So you may or may not be aware that Instagram went ahead and changed it’s hashtags algorithm (BOOOO YOU INSTAGRAM). But fear not, we have uploaded all of our exercise demonstrations to your new best friend, VIMEO.
Simply follow the Bodies by Rachel Page on Vimeo, and you can search for exercises via Hashtags (included in your program).
CLICK HERE to follow the BBR Vimeo Account.
Please note, all Bikini Body exercise demo’s will be available as of MONDAY 12th (when the Challenge begins).
LET’S TALK PREPARATION
If you’re keen to get warmed up in anticipation for the Challenge launch on Monday, you’ve got options.
I recommend getting as active beforehand as possible, to prepare for the workouts.
If you need a little guidance on this, you could download the free Program Preview I posted above, OR download my Free 7 Day Program and work through a few days’ workouts on that.
You can CLICK HERE to download the FREE 7 Day Program.
LET’S TALK EQUIPMENT
Yes you do need some equipment for the Bikini Body Challenge!
You will need:
- Ankle Weights
We recommend 1 – 2.5kg
Aussie girls: Kmart
Worldwide: eBay or your local sports store
- Booty Bands
Bodies by Rachel Booty Bands available HERE
Use code “BIKINIBOD” for a discount for being a part of the Challenge
- Skipping Rope
- Exercise Ball
You will need to choose these depending on your individual strength level.
For upper body – I recommend 4-5kg
For lower body – I recommend 7-8kg
Remember, this is individual to you!
LET’S TALK THE FORUM
This is our official BBQ Headquarters, where you can chat with other BBR girls, and ask for advice and guidance where needed.
You can also watch our Coaching LIVES, and stay up to date with the Challenge.
CLICK HERE to join the Bodies by Rachel Forum!
Alright ladies, that covers most of it!
If you have any further questions, please feel free to pop them in the Forum so my team and I can help!
LET’S GET READY TO DO THIS!!!
Lots of love,