From Flab to Fab Fitness Instagram Account @fromflabtofabfitness

Well well well... it's about time I do a blog post dedicated to the project I've been focusing a lot on. I wanted to make sure I had enough content before I publicly shared my baby...

And that big baby is my fitness video Instagram account! I know what you're thinking... another IG account for fitness, but I can't get enough of them. They can really beat the workout blues when you're feeling lazy!

Is it just me or is IG the biggest fitness motivation out there?! You can scroll through tons of pictures and videos... and get a ton of ideas and inspiration!

So why should YOU follow ME?

• Do you want quick workout ideas to do at home?
•  or at the gym?
• Would you like to learn how to use different equipment?
• No equipment, no problem! Plenty of exercises coming your way without ANYTHING but you! 
• Health and fitness tips
• Progress pictures and REAL TALK -- I don't sugar coat the hard stuff
• Review of workout programs 

& of course lots more as time goes on! 

Why did I start this? Honestly, it really stemmed from people (you all!) asking me what I was doing so far to get my transformation, and then it snowballed into having a lot of fun making this videos. 

So don't be shy, I LOVE my followers and finding out what you guys want to see. Leave comments, questions and be sure to email me if you want some help! 

Until then ladies <3

http://instagram.com/fromflabtofabfitness

5 Squats You Should Be Doing Every Week

If you want strong legs, a firm booty, and sculpted hips--- well squatting is a great way to do it.

 But here's the biggest misconception: 

Doing regular squats will get you a great booty

WRONG!!!

Yeah, that goes against what a lot of you heard or are hearing. But don't be fooled. Doing regular squats over and over WILL help build your core and base... but just regular squats alone won't do the trick to building a great booty!

Muscles are SMART... they remember what you do -- especially repeated. Don't YOU remember things easier when you do them over and over? 

Well you have to learn to TRICK your muscles... you can't do the same thing and expect different results -- that's called Insanity (with a dash of stupidity-- we've all been there so don't worry if you have made some stupid mistakes). Every time you repeat an exercise you are conditioning your muscles to remember it. 

That's why SO many people go to the gym and walk around wondering WHY they won't see results-- because they're totally unaware of how to MIX it up the RIGHT way so your muscles don't become bored and then you plateau. People will repeat what they know because its 'safe' and easy... 

When it comes to fitness, you don't want easy. You want ass to grass, biting your lip, about to $h!t your pants kind of HARD. 

Are you following me?

So when it doubt, SQUAT IT OUT!

These are just 5 different squat variations you can do to really target the thighs, hips, and booty so you're squatting your way to the results you want.

TIP: Keep KNEES behind TOES! Keep your back straight and your neck/head in line with your spine and make sure you can see your shoe laces at ALL TIMES!

I've attached pictures but sorry they are semi crappy and I'm wearing my lifting gloves.. My sweet boyfriend took them but we have to figure out a better lighting situation! 

• Curtsey or Bowlers Squat
• Targets: Mostly Hips 
• 15 reps 3x
• Place your feet shoulder width apart, take the right leg and place the ball of your foot diagonally behind the other (see picture). When doing the squat, be careful of your form so you don't tweak your knee. 
• You can also switch sides in tempo or do 4 on one leg, then 4 on the other. 
• To make it harder, grab a heavy set of weights OR use a barbell

• Sumo Squat
• Targets: Mostly Inner thighs 
• 15 reps 3x
• Take a large stance with your toes pointed outward (like a plie), keep your hips and butt tucked under you. Imagine you have a bowl of fruit around your hips you have to keep from falling out. Squat down and squeeze your butt as you lift up. 

• Weighted Squat
• Targets: Mostly Booty and thighs
• 15 reps 3x
• With either dumbbells or a bar, place your feet a little wider than shoulder width apart. Squat down with a straight back, knees NOT going over the toes. Make sure you can see your shoe laces at all times! 

• Jump Squat
• Targets: calves, thighs, booty
• As many as you can do in 2-3 30 second intervals
• Like the weighted squat, but without weights, jump from the bottom, lift off your toes and land LIGHTLY.

• Single Leg Squat
• Targets: Isolated leg and hip 
• 15 reps 3x ea. leg
• With feet about shoulder width apart, put 90% of your weight on the right heel (I like to flex my toes when I squat so I don't use the ball of my foot and accidentally lean my knees over my toes) and have only the ball of your left foot holding about 10% of your weight. Isolate your right leg and squat down, repeat and do the left leg. 
• To make it harder, lift one leg in front of you and squat down. If it hurts your knee, put the lifted leg back on the ground in version 1.  
• TIP: You can turn this into single leg jump squats as well for some plyo action.

So whatcha waiting for? Shut up and SQUAT!

Bikini Booty Lift Challenge

Honestly, nothing pulls together a nice body like a nice TUSH!

But here's the ironic part... most people overlook one of the biggest muscles because it's the very thing we sit on ALL day! Whether your at work, driving TO work, busy on the computer, vegging on the couch catching up on The Bachelor (you know who you are!!), or sleeping, our butts are WAY UNDER USED!

So it's time to SUCK it up and MOVE IT MOVE IT!!

It's been a recent goal of mine to really put more effort into my backside, not just here and there, but to actually commit to doing it several times a week.

And after really putting in FULL effort the last few weeks, I have seen UHHMAZING results -- and I'm barely getting WARMED UP. I wish I had my before photos for you all, but for now, this will have to do!

BUT I want to share it with you guys! I love love my followers and I really look forward to trying something, and being able to share it and show you what works and doesn't (at least for me)

So in celebration of my followers, I am throwing a...

I haven't really done a fitness challenge in a while specific for a certain body part.. I mostly go with at home programs I know people can do on their own time that will target just about every body part. 

However, I know having a nice butt is HARD to attain and honestly ladies, it ain't easy. 

BUTT it's my goal to help YOU get the butt you want in less time. 

Why? 

Because I know how it feels to not want to try on bikinis, I know the feeling of putting on shorts and feeling like either your ass is gana swallow them when you walk or your thighs are gana chafe. 

I also know what it feels like to see a mirror in the dressing room that features your back side and you can see it in the front mirror... and the look on your face is like "Shit.." 

I know the feeling of putting on yoga pants but seeing that extra tiny fold right under your butt cheeks --I call that double the trouble. 

I know the feeling of standing next to that fit chick right next to you and going "damn what does SHE do?!"

 I know the feeling of, " I WILL DO WHATEVER IT TAKES TO GET THAT BOOTY!"

And guess what? Myself and another amazing trainer named Leandro are going to make you feel like this instead: 

Damn. My ass looks good. Trying on bikinis isn't so bad now... I can grab a smaller short size. My ass is rounder! Pool party? I'm in! I can walk and my butt isn't hungry for my shorts. SCORE.

So what are we going to do in this challenge? How long is it? What do I need to get? How do we keep in contact? 

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

BIKINI BOOTY LIFT CHALLENGE DETAILS:

Brazil Butt Lift-- have you heard of it? If not, I'm NOT talking about the surgery, but the actual AT home workout program ;-) 

There are now TWO Brazil Butt Lift Beachbody programs you can choose from: the ORIGINAL or the MASTER SERIES--To learn the difference between the two, check out my blog post HERE.

Original: 

MASTER SERIES:

Butt, feel free to get both if you want to really lift, tone and tighten dat booty! I do have both and this is my progress of just maintaining, but I'm ready to kick it up about 12 knotches and GO with it! 

• We will be doing the 6 week challenge together, hey-- I want my butt to look good too and not just for bikini season but year round so when summer does kick back in, I'm ready! 
• The group will be held in an online private Facebook Group ran by myself 
• 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)
• Personal fitness and health tips from me as well as some quick gym workouts to increase your results
• Two optional meal plans that I've used to lose weight and tone up
• One on one coaching and group support! << Accountability is KEY!
• Nutrition advice and recipes to keep it interesting! 
• Depending on which program you get: the supplies will vary with your workout DVDs (please see above link on the difference between the two) 

NOW WHAT? HOW CAN I JOIN?

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/abbymaried and message me! 
3. CLICK HERE and request to join our private FB group here for the tips, advice, workouts, and meal plan options 
4. 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? 

Do you have everything you NEED to get your best booty?

These are the requirements:

1. Shakeology -- since I cannot actually be with you to help you with your diet, Shakeology is the surest way that you are going to get all your daily needs with a 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! Your results are 90% of what you EAT ;-) 

2. The workout program itself -- Brazil Butt Lift: It's what I call my Booty Bible! If you want a nice backside, you're going to have to EARN IT! And you can't expect just up and down squats to do the trick. Grab either the MASTER or ORIGINAL or BOTH! Like Leandro says, "It's ALL about the angels!" 

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 abbyfix@me.com 

So grab watchu need ladies, it's time to get dat ass! 

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) 

If you need JUST Brazil Butt Lift ORIGINAL CLICK HERE

If you need JUST Brazil Butt Lift MASTER SERIES CLICK HERE

Not quite sure if you want to join? Here's one last AMAZING Brazil Butt Lift transformation by one of my best friends Kati Heifner <3 check out her amazing blog as well!

I really hope you join us, you know what they say right? It's great to have her come, but it's nice to see her leave! If you want to leave a lasting impression, do it with your backside ;-)

21 Day Challenge P90X3 for Women

Have you ever joined a competition or challenge? Maybe it was with a group or maybe it was just you and against yourself.

I've started many new habits, challenges, ideas --- some worked WELL and some totally flopped.

I've given things my all, and I gave some things less than half effort.

and what I've found is this…

When you look at the entire staircase it can be overwhelming, intimidating, scary and a lot to take on!

But if you can F O C U S your energy on one step a time… anything is possible.

That's just it… one step at a time with laser focus. And I'm going to hold you accountable to those goals… It takes 21 days to build a habit, are you ready to build one and have it stick?

Sounds simple right? Exactly, which is exactly why I'm INVITING you into my 21 Day Bombshell Fit Challenge… here's the deets:

What is it exactly?

The 21 Day challenge is pretty self explanatory… it's a 21 days! Alright, there's a bit more to it. It's held in a PRIVATE Facebook group with about 10-12 women total participating in a fitness focused challenge. We'll share recipes, before photos, check in daily, motivate one another, goal setting, time management, I'll give you my personal meal plan (which helped me lose 15lbs and lean out), you will personally check in with me once a week with accountability pictures, a food log and your weeks goals, and MUCH more! Constant support!

Who can join?

Any of my REGISTERED CUSTOMERS << or any new customers who do NOT have a Beachbody coach already (however, if your coach isn't active and/or helping you with your goals, please message me and maybe we can get the ball rolling).

If you found me via Instagram, Pinterest, FB, etc. you are more than welcome to join!

So basically anyone and everyone is welcome! =)

When does it start?

I will be starting a new 21 day challenge every month, please contact me for upcoming dates! The next challenge begins Jan 20, 2014!

What do I need?

> Positive attitude and willingness to SWEAT << We're strong, capable women who are going to kick ass!

> SPECIFIC and ACTION ORIENTED GOALS ( 'I want to lose weight' is not an acceptable goal, lets get specific--how much? by when? whats your goal body? goal weight?)

> A Beachbody program (please do not purchase through craigslist or other sites like Ebay << I offer the groups for free, but I ask that you have a REAL Beachbody program) of your choice that you will commit to for 21 days!

> Shakeology HD << NOT a requirement, but highly suggested if you want LEGIT RESULTS! NOTE: If you are not on Shakeology HD you have access to the group for 21 days, but after that the group is for Shakeology HD customers only because it takes commitment to nutrition if you want even better results << you cannot out exercise a bad diet! Trust me, I tried, I failed.

> a FB account: If you are on Facebook please FRIEND REQUEST ME >> www.facebook.com/abbymaried
*if you do not have a FB account, but want to work with me one on one please send me an email at abbyfix@me.com and make me your official coach here!


How can I join and get in touch with you?

You can either email me at abbyfix@me.com if you want one on one coaching
OR
Fill out my 21 Day Challenge FORM << click me! Fill that out and I will be in touch!


So whatcha waitin' for girl?! Those weights aren't going to lift themselves! Let's get FIT!

CIAO,
Abby

P90X3 Womens Test Group

Let's talk body image for a sec… how many of you think you have a WARPED view of how you see yourself? I know I did… I've been on both ends of the spectrum. When I was 20lbs heavier than I am now, I didn't realize that I had some LBs to lose, I honestly thought I was in shape. UNTIL I decided to go for a run, and quickly came to the conclusion that 1/4 of a mile is too soon to be THAT out of breath. Anyone feel me? I need Ryan Gosling waiting at the other end if I'm gana be knees to chest high tailing it. 

I've also been on the other end, in great shape but I just wasn't satisfied with what I saw. I had become slightly obsessed… I'm not talking crazy where I would analyze every calorie consumed or burned (that is no offense to you that count, I've seen people who count obsessively and that is what I'm referring to, don't get all worked up!! ) to the point where I couldn't enjoy myself. But I was scrutinizing some of the things that make me..ME! Like that fact that I may have a traffic jam booty, and shorter more muscular legs, and that I've got a long torso and what I call upper ab blocks.

Honestly, the things I use to not particularly like about myself, I 100% embrace now. Dat ass? Squats are my best friend. Short legs--BBL makes them look longer, and hey so does lunging. And sure, abs can be the hardest muscle to get sometimes, but I'm totally happy with them. No more standing in front of the mirror and picking myself apart until I'm miserable. No more jumping on the scale each morning and hoping it would go down. and NO MORE depressed shopping trips because a 00 doesn't fit. I'm cool with my size 3/5. I've got curves, and I'm proud! 

Too many of you beautiful women go around hating on the things that make you unique and gorgeous inside and out. Stop the HATE, embrace the L O V E. I had to put the WORK mentally and physically to find a happy balance among a healthier lifestyle and a healthier body image. And I want to help YOU do the same. It's time more women start seeing themselves as VICTOR not VICTIM. Your body is where you will spend your life, might as well learn to love it for all the amazing things it can do right? So lets get to it!

If you want to follow my journey go here >http://abbymaried.blogspot.com/2013/12/womens-p90x3-before-photos.html 

BUT... if you want to embark on YOUR OWN journey and get some amazing#p90x3results (I'm gunning for some obliques  )AND be apart of my 21 day challenge, then click here>> http://abbymaried.blogspot.com/p/join-bombshell-challenge.html
Join our group here>> https://www.facebook.com/groups/624349700957949/ 

P90X3. Shakeology. Health tips. Fitness advice. Group accountability. Clean eating recipes. Goal setting. Motivational videos. Laser Focus. Prizes. One on One Coaching. My personal ab workouts. Healthy Brownie Mug recipes <<worth joining us right there. Eat Clean Meal Plans. Joining like minded peeps who will encourage your lifestyle change. You know you wana! Click the link above to apply, only 6 spots left! And I will be taking the LAST person Dec. 31st so do not WAIT it will fill up! 
#accountabilitypicture #P90X3beforephoto

Oh, and if you're worried that you'll "bulk" and turn into a she hulk, fear not--I"ve done P90X TWICE and plenty of other "bulky" workouts. If your purse weighs more than your weights, girl we gotta problem! And that's where I come in ;-)

So whatcha waiting for? LETS GO!

P90X BEFORE and AFTER Women's Results!

<<REWIND>> To Jan 2011. I was about 20lbs overweight, which on a small frame MATTERS (I’m a whopping 5’2). I just remember feeling so frustrated with what I saw in the mirror, I kept thinking, “HOW did I let myself get here??!” I felt uncomfortable, nothing fit right, and if it fit, it was tighter and I was self conscious. Yoga pants became my best friend (we’re still pretty close) and I avoided mirrors.

But when I couldn’t ignore the reflection anymore, I knew it was time I would either change or this new “me” was going to pull me down and reek havoc on my self esteem which would spread to ALL areas of my life (as it already started to). I knew that being miserable with myself was just a few days away...

It wasn’t some HUGE choice that made me gain 20lbs, it was the small seemingly insignificant choices I made everyday... to skip a workout, to eat out, to sleep in a little longer, going over my portion size... it was the small things through out my days, weeks, and months that led me to that point. I had to get REAL with myself and when I saw my before photos.. it was enough to catalyst myself into CHANGE. and LASTING CHANGE at that.

<<FAST FORWARD>> 90 days later. Down 17lbs, way more confident, stronger, lighter, leaner. I felt AMAZING! And along the way I got people to join me in losing weight.. and I haven’t stoped since then. Was it easy? HELL NO! Worth it? UH YEAH! But I felt so GOOD, I felt NEW, and clothes fit! The mirror wasn’t intimidating anymore, in fact, I started to see the IMPROVED me shine through. I want that for you too! Are you ready to make better choices everyday so that just 3 months from now you can be happier with the reflection? If you’re ready for a L-I-F-E-S-T-Y-L-E change, well HEYYY I got NEWS! Change is NOW. And I’m going to help you get there. 

**and a 26in waist here! 

If you’re fed up with your fat like I was, and you want your clothes to fit right, message me. The only way to get started is with one SMALL seemingly insignificant (but more profound then you’ll know) choice to talk to me about your goals. And then together, WE will find the best route for YOU to your new life path to healthy, happy and FIT!

& to show you where I am now...

*now a 25" in waist! Who's counting. 

Your CALL TO ACTION: No one is going to do it FOR YOU. No one can press play, make you sweat or make you eat right. But I can help you through the process... because I've been there! Ready to get started? The good news: P90X is on SALE right now, the very program that got me 17lbs lighter! and you ALSO get Shakeology with it for only $50 more when it's normally $130! So you're saving BIG BIG!!! You're saving way more than I invested! and you can get it here! 

To order and get started, CLICK HERE <<< and then I will contact you and we will get you going! REady to change your life? GREAT, ME TOO! 

There's no time like the present, take ACTION. Your future self NEEDS you to decide NOW that you are going to COMMIT! 

If you're still on the fence about this... message me. Lets talk about the best plan for you.

Ask yourself, What will it COST me if I don't change NOW? What will it do to my self esteem? to my personal life? to my love life? my relationships? how I see myself and others? 

I hope you make the choice to jump ALL in <3 you deserve it! 

5 Moves to Lift and Tone Your Butt!

Lift that booty! Tighten that ass! No one wants a saggy booty right? Heck no!! I think it's almost every woman's dream to have a nice backside so they feel confident in anything-bikinis, jeans, shorts, dresses,  you name it, we wana be able to leave a room and leave an impression! 

I've always had a bigger backside (she get it from her mama) and I'm grateful for it, esp since the Kate Moss days are out and curvy fit is in! Hallelujah, it's time for me AND YOU to shine! Curves are in, and the best curve of all is that booty!

Here are FIVE of my FAVORITE Booty workouts!

Curtsey Lunge: (targets hips and booty)

Oh yeah. You will feel this just about everywhere in your lower body... Start with your feet shoulders width apart, then step your right foot behind your left in a curtsey--bend both knees but make sure they don't go over your toes! Keep your back straight and chest lifted and stick that ass out! Act like you are either bowling or doing a curtsey! Repeat 15x ea side! Add weights to increase level of difficulty! Fell in love with this move in ChaLEAN Extreme!

Sumo Jack Burpees: (works inner thighs and booty)

We are taking this up a notch! Get into a plie stance, feet wide with toes turned out. Squat, come up, jump your feet together into a plank pose, jump back into a sumo squat pose, then jump your feet back together parallel. Repeat 20x! Fell in love with this move in ChaLEAN Extreme!

Donkey Kicks: (works booty) 

Get on all fours baby! Hands below shoulders on the floor, hips stacked on top of  knees so your spine is in line. Or modify by bringing forearms to the floor if that feels best. Kick your leg (keep it at 90 degree bend with your knee) WAY up, then bring back into your core. For added difficulty add ankle weights and do 20x ea side. Fell in love with this move in Brazil Butt Lift!

Straight Leg Dead Lifts: (back of thighs, booty, lower back)

Nothing says sexy like a perfected dead lift. One of my FAVORITE moves because it targets the back of our thighs (which tend to be a struggle for a lot of women). With feet hips width apart, keeping your back straight, and a micro-bend in your knees, lower your upper body to about 90 degrees (or a little higher depending on your flexibility). Use weights (I do 15lbs 15x, 17.5 12x, 20lbs 8x) in both hands and slide them down the front of your legs. Come back up slowly and push hips forward, repeat!

Stability Ball Hamstring Curl: (works hamstrings, quads, core, booty)

Ah, the stability ball. My favorite piece of equipment--very versatile if you can get creative! Lying on your back, place the stability ball under your heels/calves. Lift your hips off the ground with arms at your side, then roll the ball in towards your hips while keeping them lifted. Roll back out. Repeat 20x. Squeeze your muscles as you roll in and out! FOCUS on the muscles you are working!

Let me know your favorite booty workouts! Sharing is caring ;-)