Change Your Mind To Transform Your BODY

Despite my being vocal online, a lot of people (even friends) don’t seem to know what I do. Most people imagine I am a personal trainer, and I am! But, only for a very select, high-paying few. What I specialize in is Mind, BODY and Life Transformations via fitness and nutrition remote coaching through the BODYbybianca Training System, a sixteen week program designed not only to change your BODY, but your habits and your mind. Working closely with me by email, phone, skype and text, your perception of health and fitness will forever be changed. Through the program, you will learn the skills personal training alone will never teach you, to reach, maintain and surpass your goals! When you enroll into my program, you become a member of Team BODYbybianca, a dedicated group of my clients from around the world; fitties training together online and supporting one another in a private group on Facebook where you will receive daily support from myself, my current and past clients (graduates of the program). You will receive a comprehensive meal plan tailored to your BODY and your goals with recipes to ensure that you never have a craving that isn’t met with a healthy alternative. Via email, every Sunday, you will receive your weekly fitness schedule (with images and video) for weightlifting and custom BODYbybianca cardio programs designed to target fat-burning while preserving muscle mass for a lean, toned and fit look.

In honor of “Transformation” and “Throwback” Thursday, here are some TBTs from clients and graduates at various stages of the BODYbybianca Training System:

This past year has been a period of transition for me. When chance landed me in Nicaragua on March 18th of 2014, I knew immediately that my life was forever changed and felt a strong sensation, right out of the airport, that Nicaragua was my home. I had eighteen clients enrolled in my program, I saw their contracts through without taking on new business, and proceeded to spend the next nine months on a sabbatical of sorts. For two months, I solo backpacked Nicaragua, traveling South through Costa Rica scouting locations for fitness retreats and a place to call home. Following my voyage in Central America, an extended month of travel lead me to Harbour Island, Bahamas; Scottsdale, Arizona; and New York City, where I caught up with many of my remote coaching clients and attended my fifteen year high school reunion. Assured Nicaragua was, indeed, where I was meant to be, I returned to my home in Florida where I settled my belongings, selling what I could, packing what I could carry and giving away the rest. October 16th, 2014 marks my homecoming to San Juan del Sur, Nicaragua, where the next 10 weeks were spent finding my way in a new country, exploring a new culture and learning a new language, in which I am now fully immersed. January 1, 2015, just one week ago, I started working again. Maybe you have noticed I have been rather busy online, updating the blog, Instagram, Twitter, Tumblr, Facebook with new recipes, pictures, stories of love and adventure and daily motivation inspired by my very real and really awesome life in the jungle. That said, I am accepting admissions for a NEW class, the first of 2015 for Team BODYbybianca!

The cost of the program, in which you are contracted for sixteen weeks — because I need sixteen weeks to change your BODY — is $200 per month with a $200 enrollment fee (half of which is credited to you upon successful completion of the program and delivery of biweekly progress pictures). Everyone changes! Are you ready? GET LOCKED IN!

Email me at BODYbybianca@gmail.com or message me on Facebook.com/BiancaSultana to inquire about enrollment.

Together in Health!

xob

HUMPDAY WORKOUT! “Plump That Bump”

 

When I meet new female clients the number one goal they have is weight loss and toning. But, number two is almost always, “build a booty!”

For me, the best part of hearing that goal is telling my client that it’s totally doable! With the right exercises, you really CAN grow an honorary Brazilian “bum bum” at the gym! The booty is a muscle and just like you can train your biceps bigger, you can do the same with your hump!

TRY MY HUMPDAY WORKOUT!

DO 100 OF EACH OF THESE EXERCISES THROUGHOUT THE DAY: you don’t have to do them in one shot. Keep track of how many you do and get it all done before bedtime tonight! (I’m going to do it too!) Adding weight is optional, but not necessary. Squat deeply and with control and you will get a booty-plumping burn with your body weight alone!

1. 100 squats
2. 100 squat jumps
3. 100 walking lunges
4. 100 split jumps (aka lunge jumps: start in a deep lunge, jump and switch your legs in mid air, land in the opposite lunge)
5. 100 pelvic bridges

(Consult the image above for pictures!)

“PLUMP THAT BUMP!”

Together in Health!

xob

PS. If you are interested in hiring me as your Coach (aka 24/7 fitness concierge), and to receive custom meal plans and workouts, simply send an email with a little about yourself and your goals to BODYbybianca@gmail.com. I work with men and women and make it my priority to see you through your goals and beyond!

PHOTO CREDIT: A BODYbybianca Production with AJG FILMPRODUCTIONS 2014

One More Rep

I hit the surf early this morning, but the waves were only so-so. After paddling up a sweat, I opted for this Beach Workout…

WALKOUTS: start standing, bring your hands to your feet and walk your hands out to a high plank, or pushup position. Challenge yourself by adding a pushup if you can. Then walk hands back to feet and return to standing. Do 10.

SQUAT JUMPS: superset walkouts with these! Advanced? Try them “Jailbird” style, with your hands clasped behind your head, elbows out. Do 10.

(Repeat these two exercises in circuit six times!)

SINGLE LEG ROMANIAN DEAD LIFT: standing on your left leg with your left arm extended to your left, raise your right leg in back of you while hinging forward with your upper body and reach for your left toe with your right hand (touch if you can). Do 10, then 10 more on the other side.

SPLIT JUMPS: starting in a forward lunge position, jump! Switch your legs while in mid air to land in a lunge with your other foot forward. Do 20.

(Repeat dead lifts and split jumps in circuit six times)

LEG RAISES: laying on your back, tuck your hands under your bum (this protects your lower back), raise both legs together. Do 10.

VERTICAL SCISSOR KICKS: laying on your back, raise both legs to the sky so your body forms a 90° angle. Lower one leg, then switch, so you are always lowering one leg while simultaneously raising three other. Flex your feet for maximum abdominal contraction. To further increase the burn: exhale quickly and forcefully with each switch kick. Do 20.

HORIZONTAL SCISSOR KICKS: same as above but maintain legs at 30-45° from floor (or sandy beach!). Flex your feet and pump your breath. This triggers obliques. Do 20.

(Repeat all the abdominal exercises three times in circuit)

I ended with a swim in the ocean because no workout is complete without cardio! If you don’t live water, speed walking (even better on an incline) is the best fatburning cardio you can do. Try the BODYbybianca Incline Walking Program posted on Facebook.com/BiancaSultana.

Together in Health!
xob

MAXimize your workout! MAXimize Your Burn With This 30 Minute MAX-Rep Workout You Can Do At Home

Try the BODYbybianca MAX60 workout for MAXimum burn in 60 seconds! This can be done at home or at the gym because let’s face it, not everyday can be a gym day, but that doesn’t mean you can’t get a healthy sweat on at home in just 30 minutes (less time than you spend on Facebook).

Comment to let me know how it guess!

Together in Health!
xob

BODYbybianca BODYblast

No gym? No excuses! The BODYbybianca BODYblast workout can be done anywhere! All you will need is your own BODY weight and a pull up bar. Don’t have a pull up bar? Be creative! The rafters on a construction site, so long as they are secure, work great! Or purchase a bar for just $30 with free shipping on Amazon that will hook into any doorway in your house! Here’s the link to the Iron Gym Total Upper Body Workout Bar > http://amzn.to/1fEQyw4.

If you are not strong enough to do a pull up, fear not! I have a solution to everything! The simplest, least expensive fix would be to use a chair under your feet that you can stand on with one of both feet to reduce the weight in your arms. But if you want to go pro, try investing in a body band which you can loop around the bar and step on for support. With this Power-Lifting Jump Band by SeriousSteel, anyone can do a pull up: http://amzn.to/1i4aRQP. As you get more advanced go from using the band under both feet, to under one, and then try a band with less resistance until eventually, you won’t need one at all!

Do this program 1-2x/week to build upper body and core strength. Don’t forget to train your lower half another 1-2x/week.

If you are interested in joining Team BODYbybianca and receiving custom workouts from me, shoot me an email at BODYbybianca@gmail.com.

Together in Health!
xob