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Health and Fitness

Justine’s 7 Week Bikini Body Challenge Results!

Please welcome today’s guest post by my friend, business partner, mentor – Justine Switalla. Justine is a leading fitness model, an author, speaker, entrepreneur and radio host and is also my co-host for the upcoming Fitness Model Secrets seminar. Today she shares with you the ‘behind the scenes’ on her own body transformation. 

Starting stats:  

Body Fat % = 14.50
Lean body mass = 48kg
Total body mass: 57kgs

I know that most of you reading this will start by thinking “why on earth would Justine need to set herself a goal to lose body fat”?. Well I will start by telling you that I am a normal girl who, like all of you out there, works dam hard to look the way I do. I am not genetically gifted like some and pride myself on my hard work and commitment to good nutrition to look the way I do. I am the 1st admit that I don’t have abs all year round, I do however, like to keep myself in great shape and not far off from photo shoot ready all of the time. I like to live more as a fitness ‘role’ model, someone who is passionate about overall health and well being.

Towards the end of last year I needed a break, mentally and physically

I decided to have 6 weeks off over Christmas to indulge and relax. I wanted to be able to enjoy time with my family in New Zealand and just let myself BE for a change.

Was it hard- yes, but was it worth it- YES, I came into 2012 fresh and ready to tackle what I knew was going to be a very successful and exciting year. You can see by the before pic’s that I was out of my ‘usual’ shape, still looking healthy but no where near where I needed to be for fitness shoots etc.

The 1st thing I needed to do was set myself a goal to get me back on track, so I booked in for a photo shoot with the very talented Nicole Miller one day before my 32nd birthday on Sat 25th Feb. I gave myself 7 weeks to get my bod back into what I call ‘bikini’ shape and to be feeling awesome by my birthday.

This was so exciting for me

Normally for shoots I have to look a certain way for jobs but this goal was all about ME and how I wanted my body to look.

So on Monday 9th January I started my depletion diet and hypertrophy training program that was calculated and designed by my amazing partner and coach Donny Henderson- Smith. He put me on a hypertrophy training program so I was lifting heavy 5 days a week, breaking up all my muscle groups, making sure I hit all of them well and also gave them adequate rest.

I went on a high protein/high fat diet and was allowed one treat meal per week. The biggest changes I made were I cut out ALL alcohol, dairy, Soy lattes and sugars. I actually didn’t find the diet that hard as I already ate a lot of the foods that were prescribed to me anyway. It was more about making sure I got the right amount of macronutrients into me at the right time, especially around my training, nutrient timing around training is crucial.

Donny wanted me to focus heavily on hypertrophy training so I could gain some lean mass rather than doing so much cardio. I am a group ex instructor and I love RPM and Body attack so during this time I had a break from teaching Body attack but I kept up my RPM as I couldn’t give them both up. High intensity cardio is great don’t get me wrong but in the scheme of things it can work against you when you are trying to put lean muscle on.

So here I am 7 weeks on and the results speak for themselves

I am so happy to be able to share this mini goal with you all. My main aim was to show you that it isn’t easy for any of us, we all have to work hard for it.

It takes determination, focus and commitment. You need to surround yourselves with those that only inspire and support you on your journey and kick the rest to curb because this is about YOU and your body.

Tell people about your goal so you are accountable and never for one second lose sight of that goal because the taste of success is so much sweeter than anything else you can imagine!

Stats on Sat 25th February:

Body Fat %= 6.71
Lean body mass= 52.24kg
Total body mass= 56kg

Results- Total BF lost in 7 weeks= 7.79%
Total lean muscle gained in 7 weeks = 4.2kg

If I can do it I know you can to, you just have to WANT it and BELIEVE:)

Meet Justine & Kat and Learn The Secrets to Creating Your Best Body Now at our Fitness Model Secrets Seminar!

Photo by Dallas Olsen

Come along to learn from two of the industry’s best as we share the truth about creating your best body, now. With Justine Switalla Sports-Model and Katrina Ruth, we are covering a LOT of stuff, with some of the highlights being:

  • Our personal stories including the trials and tribulations we have overcome to get where we are now and maintain a lean and healthy body year-round
  • Nutrition for fat loss and vitality
  • How to train your butt off and love the process!
  • How to beat emotional eating for life
  • Being photo-shoot or special event confident and ready
  • Becoming a ‘Female Who Makes S*^t Happen! (Our way of working on mindset & motivation :))
  • Getting the right support, systems and strategies in place to guarantee your success

This 3-hour workshop + bonuses is simply packed with the information, motivation and inspiration you need to create your best body, NOW.

Want to make 2013 your year? Join as at our live event or register in advance for the recordings.

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/