Let’s Get This Gorgeous Legs Party Started
But before we do, I want to ensure all my readers understand what fascia is. I highly suggest you read What is Fascia 1-4 and Does FasciaBlasting Really Work. These are your “whys”. Why FasciaBlast? Why is fascia important? Why should I begin the path to restore my legs and my body? So, I want to ensure you have a general understanding, and then you can dive into this blog, which is a complete guide. Part 1 is everything you need to know, and Part 2 is everything you need to do to get gorgeous and HEALTHY legs.
Make sure you join the group for the Gorgeous Legs Challenge and enter to win prizes. And if you really want to add nutrition and a totally healthy lifestyle, sign up for our free program, The Great Reset, and you can do these challenges in tandem.
Analyzing your fascia
There are several ways we can approach analyzing fascia. We came up with the 5 P’s. The Pinch, Poke, Posture, Perception and Position. All of these are detailed in my book The Cellulite Myth, but the one I want to focus on for this blog and “The Gorgeous Legs Challenge” is the pinch test. When our Fascia is healthy, you can pull the skin up easily, like pulling up the skin on a Shar Pei. So pinch some various places on the legs, and try the top of the thigh, back, sides, inner thigh, etc. Don't mistake picking up globs of fat for healthy fascia; the skin and fascia need to pull up easily from the fat. Ashley Explains in this oldie-but-goodie video.
Does your skin feel “glued down” or like “hard chunks”? This tells us the fascia is very tight or adhered down or “stuck together” and that we have some serious FasciaBasting to do to break through that stiffness and get the fascia supple and functional. And don’t worry, this blog will help you pick and use the right tools for your specific starting point. People with very stiff fascia tend to bruise more along the way as they restore blood supply to the layers of dysfunctional fascia. Don’t worry; it’s just the bumpy road to regeneration of fascia tissue. I love this pic of a #BlasterSisterKelly showing how she went from non-pinchable fascia to Shar Pei!
Does your skin lift up easily, but its jiggly and extra soft? This tells us that the legs have untoned muscles. Remember, untoned muscles feel exactly like fat, so if it’s jiggle-rama, we most likely need to address the fat, the fascia, and the muscle tone, which is great because we will do all this in this blog. You may feel quite weak in the leg muscles when we begin, and that’s okay; it’s a journey. #BlasterSister Megan explains her journey from untoned muscles to tone and function.
So you may be asking yourself, now what? I’ve pinched….? All of this is just to prep you for what’s to come. Regardless of what “condition” the fascia is in to start the Gorgeous Legs Challenge, it is very important that you have the right tools and the right mindset. Restoring your legs is a bit like cleaning out the closet.
It may be a little messy along the way; you might find things you didn’t expect to hide in there, but it will be worth it.
What Tools do I need for the Gorgeous
Legs Challenge and Why?
The type of tool that you’re using is important because fascia is in layers, like a cake.
We always encourage our users to go little by little, layer by layer, because if you “dig in” deep to start, you might be going into several layers of dysfunction, which can be extreme. Or you might only have one tool that might not be appropriate for the layer you need. So when it comes to legs, I’m going to give you your 4 “must haves” and then your 3 “nice to haves” if you have special conditions or just want to ensure you have everything.
Ashley Explains the Layers of Fascia and
What Tools You Need
Your must-haves:
Small Claw - for the skin layer, the fat layer, and the top layer of myofascial tissue. You may use any tool from our small claw product suite:
Big Claw - for the myofascial tissue and deeper layers of fascia. You may use any tool from our large claw product suite:
Nugget Tip - or stubborn adhesions and the deepest tissues. You may use any tool from our nugget product suite:
You will need a Yoga Ball our leg exercises in this challenge. You can use a round ball, but the experience is different because you have lateral forces. We strongly recommend the Ashley Black Yoga Ball or a pill-shaped ball.
You may already have these tools, or you may need to grab some today. We also have a starter kit special for newbies, but if you already have a tool or tools, just make sure you have a small claw, big claw, and nugget tips so you can do the Gorgeous Legs Challenge.
The Nice to Haves:
Lymphatic Brushes - (for people who need less to start) If you have VERY sensitive skin, lymphedema, fibromyalgia, nerve sensitivity, etc. I strongly recommend the lymphatic brushes to help move out toxins and prepare the skin for FasciaBlasting.
ProNugget - (people who need more) For people who have been blasting for a while and want to reach new depths, the ProNugget is a much deeper experience.
What type of cellulite do I have?
Quick tips to help you along the way
Check out the pics and descriptions below of what we at Ashley Black call the 4 Types of Cellulite. You may have all 4 types on one leg. Generally people have 1-2 types, but our fascia can be totally different on different parts of our body. You may have Hail Damage only on the tops of the legs and Car Wreck on the back. You may have Beyond Bound around the knees and Gummy everywhere else. So, these pics are just a guide to get you started understanding how to approach the process and some ways to personalize the process.
Type 1: Hail Damage
Hail damage is basically micro fascia adhesions in the very surface layers of fascia.
The good news: Hail damage is easy to address, and you will see it smoothing out very quickly. Using a small claw tool will usually be enough to break up hail damage.
The bad news: Surface bruises are more visible and can be black in color and large. And once you get past the surface, there might be more dysfunction in the deeper layers.
Tips: Try doing the blasting and exercising as a set. FasicaBlast then immediately do the exercise, alternating.
Type 2: Gummy Bear
Gummy bear is characterized by the untoned muscle (which feels like fat), fat, and fascia all feeling “gummy.” When you grab your legs, they may feel like Jello or cottage cheese.
The good news: your legs will respond very quickly, and there is usually less discomfort in blasting. Fascia Blasting will help reduce the subcutaneous fat. You will use all the 3 tips of the Fasciablaster tools.
The bad news: Gummy legs are very deconditioned, so this will require diligence with the exercise. You will have to build muscle for months or years to fill up the skin. You can also have “sag” during the process.
Tips: Blast lightly and build muscle. Blast a little more and build muscle. Blast deep and build muscle. It’s all about blasting and building at an equal pace.
Type 3: Car Wreck
Car wreck is characterized by deep dents that are fascial dysfunction or adhesions through several layers. Typically, car wreck people have muscle tone but pretty severe fascia issues. This is different than fascia being stuck equally to fat, an untoned muscle like in gummy.
The good news: You can target the deep dents directly with nugget tips. Deep dents will bruise most of the time. You will need all the tools and must do the exercises faithfully to build muscle where the fascia has disrupted the muscle firing.
The bad news: Deep dents take time. Deep dents can be uncomfortable to break up. And you never know what you’re going to find once you break up deep dents.
Tips: Spend several weeks working with the small claw and big claw before digging in with the nugget. It’s tempting when we have deep dents to go ham, but really focusing on the layers is your best bet with Car Wreck; save the deepest stuff for a month or two from now.
Type 4: Beyond Bound
Beyond bound is the “dreaded’ condition where the skin is “glued down” to the fascia and the muscles. It’s a 360-degree choking of the legs. While beyond bound may look relatively smooth, it’s difficult to see the definition. This type of fascial state can often happen when we exercise through misalignments or pound the fascia by running, jumping, or doing open chain exercise. We can also have beyond-bound “parts” from scar tissue or other injuries or misalignments.
The good news: Most people are excited to have an answer as to why they train so hard and can’t see the definition. If you have super skinny, choked-out calves or sensitivity in the feet, you might have just found the cause.
The bad news: When breaking up these huge chunks, they will break into smaller chunks, then smaller, then smaller, and then gone. But along the way, the smaller chunks can be less desirable. Also, if the muscles have been rendered dehydrated or misfiring, they can be like “beef jerky” and not be able to keep the skin filled up, so sometimes it can look like a landslide of skin. Both conditions are very temporary.
Tips: Go slow. Start with a small claw and dont
progress until the top layer is opened and you are able to do the exercises and fire better. If you do weights, back off the weight and focus on proper muscle firing. Understand that you are getting better no matter what the surface may look like. Give your muscles a chance to rehydrate. You will need all the FasciaBlaster tool heads including eventually a ProNugget.
Fascia Blasting Only Reveals What Is There
Digging for Buried Treasure
FasciaBlasting is an amazing way to see the condition of legs at a much deeper level. In fact, if you’ve never seen the ultrasounds from our scientific study, check out one of the study participants below. Take note that the “white stuff” is fascia. And you can see from the first 30 days that her fascia was reorganizing, rehydrating, and returning to a native state as things smoothed at the surface.
There were 33 women in the study, and their fascia results were consistent, so we feel very confident that fascia regeneration is not a “fluke,” and that this is a tangible result everyone can have if they follow the protocols in the challenge.
With that said, let’s talk about what FasciaBlasting can reveal. We have seen a lot after having the FasciaBlaster in public for over a decade. One thing we’ve seen quite a bit is “Beef Jerky Syndrome,” LOL.
When the fascia chokes out the muscles, it is kind of like the way a space bag takes the air out of a pillow. No matter what exercise we do for our legs, the muscles cannot fire properly and can’t hydrate. This makes the muscles similar to beef jerky. When we open the fascia, beef jerky is what we find. But it’s okay; good fascia allows muscles to rehydrate and helps with blood supply and neurological firing. FasciaBlasting is the best thing you could ever do for Beef Jerky Syndrome.
We have also seen interesting things while “digging for buried treasure,” such as rashes. These are toxins that have been trapped in the tissue and are trying to make their way out of the skin. We’ve seen giant “fascia balls” that were stuck in globs of fascia, and when they open, they reveal balls, or what feels like rocks or pebbles.
We’ve even had people reporting smelling smoke when they quit smoking years ago. I personally had a “strawberry” of dried blood come up to the surface. We even saw a woman who had shards of glass from an accident as a child come out.
So, all this to say, when we start to restore our tissue, it can be a messy process, but it is so worth it.
How to create definition, rehydrate the
muscles, and fill out the skin
All training is not the same
Before I even get started, I know I’m going to have my “I do Pilates” “I do yoga,” “I do cross fit” people, and I also know I’m going to have the “I don’t want to bulk up people’. So, let’s just scientifically break down why we need to train for hypertrophy if we want GORGEOUS LEGS. So, if you’re in love with your exercise routine, don’t stop it; just add the hypertrophy training in Part 2 of the blog so that you can build muscle quickly. Also, do not worry about bulking up; that is actually quite difficult for women to do, especially without steroids or a major lifting regime. My hope is that by the end of the 30-day challenge, you can feel and SEE the difference in your muscles.
Just as a note, this is not how I would train for my sport, surfing or VO2 Max, or stability - this program is primarily for the look and the shaping of your legs.
So, what is hypertrophy training, and why is it part of this challenge? Hypertrophy training stimulates muscle growth through increased protein synthesis and cellular expansion. This regimen involves training muscles until they “burn.” In response to stress, the body initiates the repair processes, leading to muscle hypertrophy—the enlargement of individual muscle cells. Over time, consistent hypertrophy training leads to greater muscle mass, strength, and endurance. Additionally, hypertrophy training promotes metabolic adaptations, enhancing fat metabolism and improving overall body composition.
So, in order to “fill the skin,” we need muscle growth. While the exact amount of muscle mass lost during menopause varies among individuals, research suggests that women may lose approximately 3% to 5% of their muscle mass per decade after the age of 30, so we need to grow muscle just to fight the decline.
This is a very simple process. You simply perform the exercises in the challenge until you feel fully fatigued. This means that you will have your own personal amount of reps. You can increase muscle mass faster by adding sets, "weights,” or more resistance when combined with FasciaBlasting, which will help with “pump” and “firing,” aka blood flow and biomechanics. You will be able to hydrate the muscles and plump them up in smooth and healthy fascia. All of the hypertrophy exercises are explained in detail in The Gorgeous Legs Challenge Part 2.
Quick Notes on the Benefits of the EXTRAS
Muscle Plasticity, Saunas, and Flushing
Muscle plasticity refers to the ability of skeletal muscle to adapt structurally and functionally in response to various stimuli.
This phenomenon encompasses changes in muscle size, fiber type composition, strength, and endurance. Muscle plasticity is crucial for maintaining optimal performance and function in response to physiological and environmental changes. This is why we add FasciaYoga to the challenge. Stretches that create plasticity help the results of exercise and FasciaBlasting “stick.” Lengthened muscles and fascia also look pretty and not bulky. So try adding a little Fascia Yoga into this challenge for an elevated and long-term result.
Saunas are amazing for a multitude of reasons. I just wrote about their effects on Longevity in the previous month. Sauna therapy can positively impact fascia and soft tissue by promoting relaxation, increasing blood flow, facilitating tissue repair, and reducing stiffness. The heat from saunas helps to loosen the fascia, enhancing flexibility and reducing adhesions. Additionally, sauna-induced sweating aids in the elimination of toxins, potentially benefiting overall tissue health and function. FasciaBlasting IN the sauna is always recommended as a best practice! The tissue is way less sensitive, and I feel like I can really get into the deeper layers quicker.
Flushing: Flushing is simply using one of our tools or your hands or cupping to move the fluids after exercise, FasciaBlasting, or both. I recommend using the back side of FasciaBlasters or the Mini Paddle Flusher edge. Flushing is a great way to recover quicker and get toxins out of the body!
Conclusions
In summary, our Gorgeous Legs Challenge highlights the promising synergy among FasciaBlasting, hypertrophy training, sauna therapy, and plasticity stretching in enhancing musculoskeletal health and physical performance along with intentions of beautiful sculpted legs. These modalities offer a comprehensive approach to address fascial restrictions, promote muscle growth, optimize smoothness, hydrate the skin, and improve flexibility. By integrating these techniques, one can unlock new avenues for achieving gorgeous and functional legs, no matter what the starting point.
This is your call from the universe! These combined techniques will be very powerful and give you results beyond your expectations. Thank you for reading the “why” of the challenge in Part 1, and make sure to check out the “how” in Part 2.
For the Gorgeous Legs Challenge,
we recommend the Beginner Kit
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Fasciablaster - For deep myofascial blasting
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Faceblaster - For sculpting the face and little spots, like the knees
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Nugget - Trigger point massage
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Kryo Spot Pack - For soothing kryotherapy
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Blaster Oil®️ Essentials - Formulated with essential oils for a seamless Blasting experience.
Cited Works
* The FasciaBlaster tools have not been cleared by the FDA for the treatment of cellulite
Authored by Ashley Black - Inventor of the FasciaBlaster
Ashley Black is a decorated inventor, thought leader and entrepreneur. She is best known for her work in the field of Fasciology. Fasciology is the study of the system of the body called fascia. Fascia is publicly known as the connective tissue, or web, that holds our body together, but fascia is also the viscous system that surrounds and feeds every cell in our bodies. Her work is directly related to the regeneration of this system of the body and the astounding effects this process can have on beauty, sports performance, and medical conditions.
She is best known for inventing instrument-assisted fascia techniques and tools, commercially known as FasciaBlasters. The tools entered the marketplace in 2014 and have become a household product. Black was the first person to write a #1 National Best Selling book about fascia, and she was the first person to do a TED Talk on fascia. By 2017-2018, her innovations and perseverance were rewarded with the American Business Association Stevie Award for Entrepreneur of the Year. IAOPT also awarded her with the Inventor of the Year. She also hit Inc’s Fastest Growing Companies in America for the first time. This era was wrapped up with Ashley’s self-reported highest accomplishment to date: the peer-reviewed Medical Publication of Research proving that FasciaBlasters can regenerate fascia tissue.
Since then, Ashley has received several awards, beginning with a second #1 National Best Selling Book about the struggles of females in business and authenticity in branding. She also received two global Stevie Awards from the International Business Association: Woman of the Year and a Lifetime Achievement Award for Consumer Goods.
In 2022, Ashley founded The Fascia Advancement Academy and the Fascia Advancement Charity to teach bodyworkers Fasciology. She has hit Inc’s Fastest Growing Companies list for a second time, with over $175MM in revenue, profitable and growing. She boasts over 9 million social media followers and over 1 trillion unique media impressions for her work. She plans to expand into the beauty, sports, and medical professional markets and create a billion-dollar business in the next two years.
