Pamela June 2015 Tailored Plan

Hi Pamela

This is your foundation month. Everything you do in this month will set you up properly for the almighty long term results.

Your goal is to shrink your waist to ‘reveal’ more/grow your butt.

So let’s make that happen

Your workouts

The Venus Workouts

This a 4 week intermediate/advanced regime that effectively/efficiently wacks your butt

Hit the link above for the full details.

Your nutrition plan

The workout is the trigger for results. But it’s structured/consistent nutrition that will help you keep those results.

You workout in the evenings, so you just need to follow the S-curve meal structure via the meal plans below.

Your simple meals (For variety)

Food/meal variety is the name of the game when it comes nutrition. So you’ll be making use of all the meal plans you see there, over time.

Don’t worry about grams/calories just yet. Focus on the meal structure and eating until you feel content. The workouts will determine what your total daily intake will be.

Calorie and carb tapering

You’re going to do both, as this will help with the current goal. Both of these together will help to reduce an unwanted build up of fat.

Calorie tapering = Eat a big breakfast, followed by smaller and smaller meals until the end of the day.

Carb tapering = Less or no rice, potatoes, pasta in your dinner meals.

You’ll workout in the evening, so you’ll need to half carb taper… For now.

Night time/morning meals… You must follow through on these daily.

Tailored daily exercises

These are exercises that you’ll everyday. Even on your official workout days.

– Hard bicycles variation
– Leg raises all angles
– Feet side to side
– Clam


HIIT… Once a week, using the plan below.

Your HIIT plan #1

This works well with swimming, cycling, boxing, sprinting, badminton.

I’ll see you back on FB messenger.