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

1-Minute Lemon Ice

A quick and refreshing post-workout delight! Just blend lemons with ice!

Did you know that lemons contain more essential vitamins and minerals than any other fruits or vegetables? By blending fresh squeezed lemon juice with ice, you get all the benefits of this miracle fruit with the treat of a refreshing sorbet!

Email me at BODYbybianca@gmail.com to get on the BODYbybianca Training System: a 16-week remote training system that will change your BODY and your life! Are YOU ready to see your BEST SELF in 2015? As a member of Team BODYbybianca you will receive exclusive workout programs weekly for weightlifting and cardio as well as a comprehensive meal plan designed to keep you satisfied while achieving and surpassing your goals!

With me as your Personal Coach,
YOU CAN DO IT. I CAN HELP.

Together in Health!
xob

Plan a FITivity For A Friendly Fun Fitness Activity

Happy weekend y’all!

Remember: GOALS do not take a weekend pass, so neither should you! Incorporate FITIVITIES into your social plans for fitness activities that are a friendly fun distraction from what is clearly a workout. Comment with your faves or try one of mine:

1. Surfing & SUP! In Nicaragua as in my past home in Florida it is beach season all year round! In South Florida visit my friends at Beach Shack Paddleboards for “SUP” stand-up paddle board tours!

2. Skiing/ Snow boarding. If your climate is opposite mine, there is no better FITivity workout for the legs and booty! When you ski/board you are in an constant squat position. “PLUMP THAT BUMP!”

3. Rock climbing! One of the many FITivities I love! I used to compete in indoor lead climb. It is so much fun, a brilliant workout and with indoor/outdoor facilities, available almost anywhere!


From Nicaragua with love,

xob

PLUMP THAT BUMP!

The day is not over till you’ve gotten in a BODY burn! Try the BODYbybianca Booty Workout:
1. Leg Extensions. 4×20 (a great way to warm up your quads for squats!)
2. Goblet Squats. (NOTE: the heavier the weight, the greater the plumping power on your glutes!) 4×10 –> notice that lower reps allows for heavier weight = more plumpability!
3. Sumu Squats (with a wide stance, hang a dumbbell between your legs, these will really hit your inner thighs as well as lift and shape your glutes from the outside in!) 4×15
4. Walking Lunges with Suitcase Dumbells (hold a DB in each hand as if you’re carrying two suitcases) 4×20 each side (that’s 4 sets of 40 total! –> higher reps promote toning and sculpt long lean muscle!
5. Leg Curls (targets the hamstrings and lower bum connection) 4×20

Of course you can also make some easy modifications and eliminate the weight if you can’t get to the gym and you are doing this at home. Just do exercises 2-4 and substitute forward leg raises for #1 and rear kickbacks or bootyblasters for #5, which don’t require gym equipment. No Excuses!

“PLUMP THAT BUMP” BODYbybianca Style!

Together on Hump Day!
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

What Is Perfect?

Is she perfect?

Am I? … Are you?

I am a trainer, a coach, an athlete, a “model” of health, and yet, I am NOT perfect. My weight fluctuates with the seasons and I am still trying to get it right. I struggle with my diet everyday. And some days I flat out don’t want to workout. Sometimes I push through it, other days I cave and give in. Today, was one of “those days” where all I wanted was to eat ice cream in bed. I tried to fight the urge, but I just couldn’t shake it. As part of my work I take and post lots of photos, not just because I dabble in modeling, but because I genuinely love the art of photography. I enjoy everything about creating a photograph from designing the set and the mood, to creating angles with my body and character in my expression, I choose the fashion, do the hair, the makeup, I edit my own work and I choose what to share, it is not always fitness, sometimes it’s sexier, edgier, it is NEVER “glamour,” it is always artistic and it is always a part of me. In some pictures I have a six pack, in others, I clearly do not. But, I try to share my struggles as well as my success. Many of my pictures are edited (by me). These are not.

Here, some shots from my latest photo shoot with AJG FILMPRODUCTIONS that illustrate the mood I was in today, wanting to curl up in bed and indulge in sweet treats. I have traded my six pack for “rolls” in these shots, but I am sharing the photos untouched; not even lighting has been corrected. Completely raw, entirely real. UN-edited… ME.

 

Watch this video to see photoshop EXPOSED. Now, tell me, is she perfect?

HOW PHOTOSHOP SHOULD BE USED >>

Now, I am going to go to the gym. I had a lazy day. I ate ice cream. I stayed in bed longer than anyone should. Even if I only get through half my workout, I owe it to myself and my dreams to try! Not for perfection, not to be someone other than me. To be ME, for me, the best me I can be!

Together in Health!

xob

Birthday Suit

Let’s talk about why I’m so damn fine…

When I started modeling at 30, I was told to lie about my age. But, it never felt right. So, the lying never stuck. I have lots of girl friends who are 26 and 27 born in 1981 (it’s 2014!), but that’s never been me. I’m 33 today (HAPPY BIRTHDAY TO ME!) and I don’t miss my 20s. I have earned my 30+ years and what I have learned I would never trade. Every year I get better, and Better, and BETTER!

My secret?

There IS a fountain of youth. I have found it! It’s called living EVERYDAY BETTER doing what you love… A life filled with passion, fun, fitness, nutrition and love! It’s about staying a child when society tells you it’s time to “grow up.” Society’s definition of “grownup” is skewed. To the masses, “growing up” means falling in line, doing as they do, working, “succeeding”, amounting money, collecting things. That is no life.

What does aging this way do? Just look around you. It makes you fat, tired and lazy. That kind of life makes you sick. You look pale. You look old. Do you have diabetes? Are you stiff? How’s your back?

GET OFF THE HAMSTER WHEEL! When you live to make money, you will miss out on everything! The moment. THIS VERY MOMENT. This life. Look up. Look around you. What do you see? Is you see beauty? The sky? The mountains? The ocean? Or… Are you bathed in fluorescent light? Are you sitting at a desk? An office? A cubicle? Do you feel empowered? Are you proud of the life you have built? Remember, YOU are the architect of your life, the writer of your script, the painter of your picture. Are you happy?

So tonight, in honor of my birthday, please join me in this toast:

Cheers to aging backwards, and to the good things in life, which are free!
Together in Health, in Life, in Love!
xob

EAT Like An Athlete. LIVE Like A Warrior. LOVE Like A Woman.

“Double fisting!” A red juice and a green juice!

The red is watermelon and mint blended with ice. Watermelon has a little sugar, but I’ve been surfing, swimming and running around all morning, so a little of nature’s sugar will do me some good! Plus…. Mint is a powerful anti-inflammatory, the herb is great for your digestive system, it also promotes a healthy respiratory system, and reenergizes you when you need a pep-up! Mint has also been shown to have positive effects for cancer patients and breast feeding women… Watermelon, a natural aphrodisiac? Watermelon is 6% sugar and a whopping 91% water, which puréed, makes this fruit an amazing way to rehydrate after a workout or surf-sess in the hot sun. Like mint, watermelon also has cancer benefits and may help men with erectile dysfunction. Hear that, ladies? Feed this fruit to your man! Preferably in a frosted glass with mint for when he gets out of the surf!

And in my green juice? That’s where I get my life and I can feel the liquid as it penetrates my veins, feeds my BODY and fuels my activity. In this one, I added fresh kale from the market in Quepos, Costa Rica (the nearest town to where I am in Manuel Antonio) about 1/3 banana (1/2 is a full serving, but I cut it down since I also have the sugar from the watermelon in my other glass), and almonds (6-10 raw almonds is a serving). I blend the green juice with a small amount of water and more ice because I like it thick like a smoothie.

TIP: I make all my juices into smoothies in the blender because you will use less fruit than in a juicer and that means less sugar. Also, a blender retains all the nutrients and fiber of the fruit, verses a juicer with which so much of the “good stuff” is lost in the pulp.

Together in Health!
xob

http://www.BODYbybianca.com

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