Awbrey Live Update Member Page

Day #1 (30th October)


Hi Awbrey

Your workouts

As we both know… The goal is to grow your butt, whilst at the same time, protecting your lower back. In terms of your workouts, it’s the Aphodite Butt Building workouts that will help us get there.

However, we need to test out some of the key exercises that will be responsible for triggering your future butt progress. So for this first week, we’re going to focus on the video below.

The exercises (Put your ankle weights on)

– Quadruped hip extension

– High kneeling leg lifts

– Dumbbell clam

– 45 degree laying abduction

– Glute bridge (Remember… This is just a test exercise to see how your body responds. I have a more effective exercise variation planned for you).

– Advanced bicycles variation

– Standing knee to elbow exercise

– Push up position knee to elbow twist


Because we can focus on…

– Practicing good form

– See how your body responds to the exercises

– Warming you up for the actual routine (Approx 5-7 days from now)

You’ll do that video above 3-4 times this week.

This is your live update member page. So anything that we do together can be found on this page. So bookmark it. And because it’s a live update member page, it’ll be updated whenever we need to, at any given time. The next major update to this page, will be when you start the official workout routine. Which should be some time next week. Since I think you might breeze through the video above, as an advanced trainee.


The following is the S-curve meal structure. It will get a little more advanced later on. But for this first month, we just need to focus on getting you used to the following.


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

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


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.


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.


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.

Pre/Post workout

Fast protein and carbs

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


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.

Example meal 

Breakfast (Protein/Carbs/Fat)

– Low fat Greek yoghurt mixed with…
– Almonds
– Sunflower seeds
– Chia seeds

– Rye bread + Add your favorite spread (For ‘enjoyment’ sake)

Lunch (Protein/Fat/Carbs ‘optional’)

– Cottage cheese (Because it contains a slower digesting protein ‘casein’, low-ish
in fat and a different food source @ varying types)
– Fresh leafy greens
– Scrambled eggs (Whole)
– (Serve as a salad)

Day time snacks

– Frozen grapes
– Almond snacks (Try almond rounds if you see them. Again… For ‘enjoyment’ sake)

Workout period (Fast digesting protein/carbs/zero fat because it slows digestion)

Pre workout

– A banana
– A flavored whey protein only shake

Post workout

– An orange
– A flavored whey protein only shake

Dinner (Protein/Carbs)

– Brown rice
– Tuna
– Cherry tomatoes

Before bed (Slow digesting protein/some fat)

– Left over Tuna

The 121 chat/coaching sessions will happen on Facebook messenger. We’ll be as ‘hands on’ as we need to be for these first 30 days. Which means you can message at any time. Don’t worry about time zones or anything like that. Just message.

November 4th

It’s official routine time….

The following is the Aphrodite Butt Building routine. This might be the intensity that you’re used to. This is the program that gets the most feedback in terms of triggering super butt results.

Trigger… Remember, that’s all these workouts do. Trigger results. The rest of the formula exists in the S-curve meal structure.

Again, we will get more advanced with it as the days/weeks pass. For now, just keep on eating until you feel content.

These workouts should force you to eat and sleep more. Which is what we want.

Anyway, here it is…

Aphrodite Butt Building < (3 times a week)

For your upper body days (Once or twice a week… You can choose from any of the videos on your upper body day(s)

The next thing you’re going to see is your first tailored daily exercises video. These are exercises that I chose for you specifically. It’s a short video, at around 2 minutes. But you’ll do this video in the morning or before you go to bed, everyday. Even on the days of your official ABB workouts above.


> It helps to boost results (Speed/Quality)

It helps you stay on the fit wagon during hard times, when you can’t get a full workout in

November 23rd
Ankle weights 
To near failure for one set on each exercise.
Super bicycles
Knee to elbow variation #1
Knee to elbow variation #2
Mountain climbers
No ankle weights 
To near failure for one set on each exercise.
Super bicycles
Knee to elbow variation #1
Knee to elbow variation #2
Mountain climbers