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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.

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In the end –
I got tired of trying to please everyone.
And I decided to just do me.
Publish my long posts.
Rant anytime I like.
Go off on ALL the tangents.
Let the ART control ME, not the other way around.

And when I did?

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