Abigail Custodio Live Update Member page

Hi Abigail

Welcome to your official live update member page. It’s ‘live update’, because we add anything that we need to add, at any given time on your journey.

For example

– If we need create a new video, because certain exercises don’t work well with your body

– If we need to add a summary of what we’ve achieved/experienced so far

Doing this allows us to give you the experience, as if you were receiving this training/coaching in person.

This is the only page you’ll ever need to visit, which you can access anywhere at any time.

Your workouts

You’re a beginner to intermediate trainee. And your goal is to ‘become S-curvish. Which means, to grow into new curves. Epic butt/Tiny waist. You’ll see many examples in the > hall of fame.

There are a few video workout routines I can put you on. But do the following video and let me know how you manage.

#1 The clam

– 15 reps x 4 sets
– No rest between sets

#2 Side to side kettlebell swings

10 normal kettlebell swings reps (1 set)
5 reps side to side on each side (1 set)

Do the above twice

One arm swings – 5 reps each side – Swing your right arm to the left side and vice versa (1 set)

#3 High tension lunges

– 15 reps x 4 sets
– 1-2 minute rest between sets

#4 Quadruped hip extension

– Add heavy ankle weights
– 15 reps x 4 sets

#5 Hyper extended standing hip extension

– 10 reps x 3 sets

#6 Leg lifts

– Add ankle weights
– 15 reps x 2 sets

#7 Split squat (One leg squat – Dumbbell at chest)

– 7 reps x 2 sets

#8 Single leg deadlift 

– 7 reps x 2 sets

 

If you can manage it, we’ll start on that routine. If not, we’ll start with a slightly easier one.

> Here’s the full routine <

Also… You have to report back if any exercises cause any pain or discomfort, which ever routine we choose.

If so… I’ll create a video for you that will include replacement exercises.

Your tailored daily exercises

This is a short 10 minute video that you’ll do everyday, either in the morning or before you go to bed.

These are exercises that I have chosen for you, based your goals, which is to target your abs and butt.

Doing this video everyday…

– Keeps you on the fit wagon (So that you don’t quit when times get hard)

– Boost the quality and speed of your results

It will appear below shortly.

Your nutrition plan

Welcome to the S-curve meal structure.

Following this, WILL fix you… For life!

It varies based on the time of the day you workout. And it does become more advanced over time, the more experienced you get.

For you, it’ll look like this.

Breakfast

Carbs (Fast & slow digesting)
Protein (Fast & slow digesting)
Fats (Mono/poly-saturated)

Yup… You need all 5 at the start of the day.

Why?

Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so

Slow carbs refeed you after a long fast (Sleep)

Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.

The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.

***YOUR MIDDAY WORKOUT***

Pre/Post workout

Fast protein and carbs

Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.

Lunch

Protein (Slow digesting)
Fat (Mono/poly-saturated)
Fibrous carbs (Leafy greens)
Slow carbs (Optional)

It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.

Snacks

Fruit, seeds and nuts

It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.

Dinner

Slow protein
Slow carbs
Leafy greens

It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.

Night food

Slow protein and some fat

…To protect your muscles as you sleep.

– We don’t focus on calories or grams at all at this stage. Simply eat until you feel content. Food types are more important. The workouts will govern how hungry you’ll get. Hence…

– No fruits at night

> Here’s some S-curve meal to play around with <

One thing you can do, over time. Is to send me the list of foods you eat, when shopping or eating out. I’ll then put them into your S-curve meal structure above via future live updates on this page.

The goal, is to get you used to the S-curve meal structure. It’s all about using those meals examples to create ideas for your own meals. We’ll dig deeper into the ‘food’ a little later on.

Keep an eye on this… As I’ll be continuously be adding foods to this list.

Slow digesting protein

Chicken breast

Turkey breast

Casen (Supplement)

Lean meats

Egg whites

Salmon/Tilapia/Mackerel/Prawns/White tuna (All fish types)

Fast digesting protein

Whey protein

Non fat Greek yoghurt/Skyr yoghurt

Nori/Seaweed

PB2

Most beans (If the fat% is low)

Spirulina (Best added to a shake)

Slow digesting carbs

Brown rice/Wild rice

Quinoa

Oat meal/Muesli/Granola/Wheat cereals

Pasta

Potatoes

Yams

Linseed bread/Rye bread/Ezekiel bread/Brown bread

Fast digesting carbs

All fruits (Go for liquid ones like oranges or watermelon. But bananas and pineapple rank high for this)

All greens (Parsley, asparagus, lettuce, broccoli, Kale)

High Mono/Poly fats

Fish oil/tablets

Egg yolk

Avocados

Walnuts

Flaxseeds/Hemp seeds

Almonds

Your best results will come over time. But let’s just work through these first 30 days and take it from there.

You’ll see future live updates below. I’ll see you on Facebook Messenger.