Updated: Apr 9, 2020
Alright ladies, are y'all ready? This is the FIRST OFFICIAL CLASS of KEI'S BUTT & GUT fitness program. We are coming out of this lockdown with bigger booties and flatter tummies naturally. We're going to achieve these goals through eating right and daily exercise because come on... really, what else are you going to do in the next thirty days of this quarantine? You have an hour to invest into improving yourself and your health.
So... I want to issue this challenge. Through the month of April, I want everybody to participate in this class because I really do want to emphasize on fitness. Starting April 6th, I want to see you improve your health. Find a creative way to journal your days, whether it's through VLOGs, instagram posts or stories, tag @painintopower__ and @madeinvietnam__ in all of them when you post up clips during your work out, before your work out, at the end of your work out, sweating and drinking water, eating healthy, meal prepping - it doesn't matter You get to choose what you show us. Brag about your improvements whether it's weight gain or weight loss. Show it off! We urge that you keep up with the program every Tuesday, Thursday & Saturday, that means check in. The winner will be determined by who is the most consistent and who has the most participation points. This is meant to be a fun way to bring awareness to fitness and how it goes hand in hand with mental health. And remember, if you cheat - you're only cheating yourself out of a flatter tummy and a bigger booty. Don't get discouraged either, if you miss a day, make up for it on another day. One step at a time. We got this.
Oh DUH! What's the prize? The winner of the PIP FIT Challenge will be invited to be a guest on my show (once the quarantine is over). We can showcase your talent whether it be music, acting, writing, fitness, producing, hair, makeup, nails, cooking... whatever the case may be and we will discuss your story along with how you spent your time during this crucial lockdown. Please keep in mind that the Pain Into Power Podcast is in collaboration with The Madison Jaye Show which is streamed via iHeart Radio and Pandora. Season 2 reached 1M listeners. We are here to lift each other up to become the best versions of ourselves possible.
Click here to begin Thursday's Butt & Gut class.
Click here to begin Saturday's Butt & Gut class.
Just a reminder that these classes will be posted every Tuesday, Thursday and Saturday and Thursday's at 8PM, you are able to tune in and ask questions. And I will be adding more prizes as the month continues on so be sure to check back.
A message from Kei:
Heres is today's workout! Please follow the video in the beginning I stated were completing 10 rounds but I changed it towards the middle of the class!
Beginners: You will only need to complete 5-6 rounds of the glute exercise and 5-8 mins of cardio!!
Intermediate / Advance (training longer than 8 weeks) : you most do 5-8 rounds of 40- 50 reps for atleast 6-8 rounds and complete the 5-8 mins of cardio
Now let's get down and dirty. Despite the sweating from the workouts, we also have to be mindful of what we are putting in our bodies during this time. Yes I know, it's very tempting when we're home to order food or comfort our appetites but it's all about balance as well. We don't expect you to stop cold turkey but we will be breaking bad habits and eating healthier. Keep reminding yourself that flat tummies make your booty look bigger too (wink wink). Don't get discouraged or overwhelmed, remember it's one step at a time, one day at a time. Below is what Kei is advising you all to eat that will be most effective with your work out. She is also going to be sending me weekly food recipes and/or cooking videos to help get us started.
Water 1. AIM for as close to 1 Gallon of water per day and No less than half your body weight in oz. ( if you weigh 200lbs, you should drink no less an 100oz of water per day) (Fiji, Essential, Evian) 2. Before exercise 24 – 32 oz of water. Food rules: 1. ALL MEALS NEED TO BE FINISHED 3 hours before bed 2. Always have fruit for breakfast and/or 1 fresh green drink 3. 4 – 6 small meals / snacks every 2.5 - 3 hours (2 meals/ 2 snacks 2-3 meals / 2-3 snacks 4. Keep Your meals with carbs before and after around your exercise (if you exercise really early just have fruit only) 5. Eat only from the menu below (any food not on here please reach out to ask in video chats ) 6. All fruits must have seeds (organic is best to avoid pesticides) Carbohydrates Healthiest GRAINS: QUINOA, Wild rice, Black rice, Fonio AS AN oatmeal replacement), Breakfast grains: Amaranth (oatmeal replacement), Quinoa (excellent oatmeal replacement. You can google breakfast recipes for Amaranth & Quinoa) Last options: gluten free oatmeal, brown rice, jasmine rice, (THESE ARE NOT AS HEALTHY AS WE THINK But are better than white rice) Pasta: Kamut pasta, or quinoa pasta (ancient harvest), chickpea pasta, lentil pasta Bread: Spelt (yeast free) frozen section or rye bread (frozen), Ezekiel Bread Cinnamon raisin is a great flavor (frozen section) Waffles /Pancakes: Van’s Blueberry gluten free waffles / pancakes or make your own using spelt flour & allowed sugar, FLOUR: SPELT or RYE flour (for baking and frying) CHICKPEA flour for fish or other dishes. Gluten Free Oat flour Beans: lentils, chickpeas ( are best) , black beans, navy beans, red beans (are 2 nd best but not as great as lentils or chickpea) Potatoes: purple potatoes, red, or yams, cassava, sweet potatoes, Plantains VEGGIES (4 – 6 cups daily) : Kale ( MUST BE COOKED) , Chard, Bok choy, Purple Cabbage, Broccoli, Organic Spinach (must be cooked) , ALL lettuce except iceberg, String beans, Asparagus, dandelion, etc. FRUITS (at least 1-2 servings per day only): Organic Bananas, grapefruit, Mangoes, pineapples, peaches, pears, apples, seeded grapes, pomegranate kiwi, oranges, blackberries, blueberries, strawberries, plums, ALL melons, Allowed fats: Avocados, olives, brazil nuts, walnuts, pumpkin seeds, macadamia, pecans, hempseeds, avocado oil, cheese alternative cheese (vio life or follow your heart cheese) , low fat or vegan mayo/butter, Low fat or Non-Dairy Milk Oil: cook with Avocado or GRAPESEED OIL ONLY! PLEASE SOAK ALL SEEDS / NUTS overnight or for 8 hours Protein: Flesh: wild caught salmon, wild caught Red snapper, wild caught sea bass, mussels, clams, wild caught tuna, Poultry: ORGANIC NO hormones chicken/turkey, Red meat: Bison & Venison is BEST NO meat: Hilary’s burgers, Dr. Praeger’s burgers, beyond beef burgers, / sausages, Beans (chickpeas, lentils, red beans, mung beans) Tempeh, SWEETENER REPLACEMENT: Maple syrup, organic stevia, raw honey, coconut sugar, organic cane sugar, agave , ripe bananas Milk Replacement: Coconut milk, Hemp Seed milk, Brazil nut milk, Organic Pea protein milk, Walnut milk, almond milk, low fat milk Suggested Snacks: 1 -2 handfuls of BLUE CORN CHIPS & 1-2 tablespoons of HUMMUS, (WF) Dairy free OR PLAIN GREEK yogurt( add your own sweetener), Fresh fruit or organic dried fruit, Quality nuts and seeds , Gluten free chips with no more than 4 ingredients gluten free, organic rice cakes, smoothies, etc. Suggested Supplements: Green powder, a multi vitamin, BCCA’s for muscle recovery, Vegan gluten Free protein powder (easier to digest) BASIC RULES: 1. NO: white rice, pasta, refined sugars, white bread, fried foods, candy, fast food, NO DAIRY, NO SODA, NO POULTRY, EGGS, LITTLE TO NO PROCESSED FOODS, NO FOOD WITH COLORING OR HIGH FRUCTOSE SYRUP 1 CHEAT MEAL (NOT CHEAT DAY) PER 2 WEEKS