PICTURE THAT STARTED IT ALL - INTRO
Usually, people are interested in the genesis of the Heart Butt Challenge. It all started with this silly photo I took of myself to see my spray tan lines. Years ago, I posted it for inspiration and the “How did you change your shape?” questions started coming! So of course, I wanted all my users to know that they too, can manipulate their bodies in a new way and the Heart Butt Challenge was born! We have had some insane results ever since!
First thing you need to do? Join the group!
FOR INSPIRATION: DEFYING GENETICS AND ARCHITECTING YOUR SHAPE
ASHLEY BLACK MAGIC THE SIMPLE FORMULA TO CHANGE YOUR SHAPE
1.REDUCE FAT 2 WAYS:
Although I am a huge fan of clean eating and always encourage a healthy weight, this challenge is not about losing total body fat composition. If you want to incorporate diet and other exercises, I say, do you boo! In this challenge, I am focusing on FasciaBlasting and Blaster Oil for spot fat reduction.
In our peer-reviewed and published study, we saw spot reduction at the FasciaBlasted sites, without an overall body fat reduction. The subcutaneous fat is depicted in this Before and after image of one of our ultrasounds by the yellow line. Also note, the smoothing of the fascia! Super groundbreaking and exciting! I explain in this video.
The ingredients I infused the Blaster Oil with have peer-reviewed science that suggest the Blaster Oil burns fat through thermogenesis and by converting stubborn beige fat cells to fat-burning brown cells. What easier way to burn fat then to spray on a little oil, that just happens to smell great and glide perfectly with the FasciaBlaster? I explain in this video.
2.BUILD A BUTT 2 WAYS:
In this video, I explain how fascia interacts with our ability to use our bodies blood and nerves to grow muscles.
The blood and nerves in the muscles run through the fascia, and they are both important to muscle growth. Although this is a whole blog to discuss all kinds of interesting science such as protein synthesis, ATP, micro-tears, hormones, hypertrophy etc. I want to focus on attaining “pump”. Blood flows into the muscle and can’t get out, increasing metabolites. Muscle fibers are recruited sooner in your sets, which leads to the fibers getting bigger. Basically your blood “pumps up” the cells making them grow.
A muscle contraction is triggered when an action potential travels along the nerves to the muscles with a chemical reaction message to contract. The chemical action reorganizes in a way that shortens or “fires” the muscles. Once the nervous system signal stops, the muscle relaxes. The Heart Butt Challenge exercises are performed in a constant state of firing.
OKAY - WHAT ARE WE WORKING WITH SISTERS?
Are you square, round, heart or triangle? And how to change it!
If you have a more square shaped butt, then you will focus on FasciaBlasting while using the Blaster Oil on the “four corners”. In the heart butt exercises, you will want side growth, so give extra emphasis to the TFL and Glute Medius.
If you have a more round butt, then you will want to focus on FasciaBlasting while using the Blaster Oil on the top of the circle and the Glute/Hamstring tie in. For growth, give extra emphasis on the Glute/Hamstring tie in and the Glute Maximus.
If you have more of a heart shaped butt already, you can accentuate it! Focus on FasciaBlasting while using the Blaster Oil on the Glute/Hamstring tie-in and the waistline. Give equal attention to all exercises.
If you have more of an upside down triangle, focus on FasciaBlasting while using the Blaster Oil on the lower waistline and top of the Glutes. Focus your exercises on Glute Max and Glute/Hamstring tie-in.
PLAN AHEAD FOR FAT REDUCTION WHAT TOOLS AND SUPPLIES DO I NEED?
Get tools featured in the Heart Butt Challenge FasciaBlaster tutorials!
Full body blasting is super important for systemic changes in our fascia system. If you haven’t read the blood analysis in our study, check that out ASAP. The PaddleBlaster is so big and so easy to use, that you can achieve a full body blast in just minutes.
FAT REDUCTION IN ACTIONMY FAVORITE FASCIABLASTING TECHNIQUES
Remember that any blasting is better than no blasting. As you go through the challenge, you will want to figure how to fit FasciaBlasting into your personal schedule. You can do separate FasciaBlasting sessions, mix it in with the exercises or whatever program design fits your lifestyle. We will have suggested schedules to help, but I want you to be empowered to map out your program for YOUR success.
IF YOU WANT TO INCORPORATE CUPPING WITH BLASTING:
I love cupping as a precursor to FasciaBlasting. We aren’t going to focus on it for this challenge, but if you’re interested in incorporating it or learning more, grab your cups here and check out our amazing cupping group.
PLAN FOR MUSCLE GROWTH WHAT SUPPLIES DO I NEED?
I am so excited to change up Heart Butt for this challenge and do the exercises on the ball. It’s amazing for biofeedback of the core and to destress other parts of the body while doing resistance training for the glutes. Our ball is so popular that we can barely keep it in stock, so I recommend these until we get more FasciaYoga balls.BUY NOW
I have added the butterfly exercise to this Heart Butt Challenge, so using circle bands is a great addition. I recommend light, medium and heavier to increase as you become stronger in the Glute Rotators. If you progress to the point of needing more resistance, these bands are awesome when used in conjunction with the other Heart Butt Exercises.BUY NOW
MUSCLE GROWTH IN ACTIONMY FAVORITE TARGETED EXERCISES FOR HEART BUTT SHAPE
I am going to recommend a wide range of sets and reps for this Heart Butt Challenge. Participants could range from gym rats, to women who have never exercised and everything in between. There is no one size fits all Heart Butt program, and you will want to remain fluid as you progress. YOU will need to plan your program to suit your needs, and me, my staff and the sisters are here to help.
For growth, I recommend you “arriving” at the burn with one set of 8-12 reps WITHOUT compensating or struggling. Some people may start out with one set, and that’s okay… it’s all about doing it RIGHT! You will progress from 1 to up to 9 sets as tolerated. You will gage how often you do the exercises per based on “not being sore.” Don’t get hung up in dogma, just GET STARTED!
With all that said, here is my official RANGE recommendation for the Heart Butt Challenge Exercises: 8 - 12 reps of 1 - 9 sets arriving at a burn 2 - 5x a week. My sweet sisters, remember the bolded phrase and make sure in social media, that everyone knows there is a wide range of options, so everyone can participate!
Here’s your chance!
PLUS all of the winners of our challenges are eligible for "live like Ashley" immersions experiences!
HOW TO GET STARTED
PLAN AHEAD WITH ENTRY, PROGRAM DESIGN, PICS, ENGAGEMENT AND MORE!
My biggest suggestion is to really sit down with our customized heart butt calendars and guide, or make your own! Plan ahead for how you want to design your program for YOUR individual lifestyle, schedule and goals. There is no wrong way to do Heart Butt except to NOT do it!
HOW TO TAKE PICSVIEW
SUPPLY CHECKLISTJOIN GROUP
Ashley’s live scheduleVIEW
Check the links and downloads above for all the extras we will be doing to help support you during the challenge. Some of these include: live evaluations of pics and videos you send in, my weekly live feed with Heart Butt topics, a daily “Booty Beauty” fun fact, and daily “stories” on FB and IG!
Join the group, ask for an accountability partner and LET’S DO THIS! Click here for more resources!