8 WEEK THICC
CHALLENGE
LET'S GET THICC!
IN
THIS
GUIDE
03 WHO IS KATYA &
WHAT IS THE THICC
CHALLENGE?
05 THE WORKOUTS
14 VEGETARIAN SAMPLE
MEAL PLAN +
RECIPES
16 REGULAR SAMPLE
MEAL PLAN +
RECIPES
21 HOW TO SIGN UP
THICC IS BACK CHALLENGE
I hope y’all ready - because THICC is BACK This program has been modelled off exactly
and we are focusing on gettin’ THICC down the way I train! A whoollleee lotta lower
below and slim up top! I wanted to give all body training and toning upper body
my #WBKgirls a taste of what the 2020 sessions.
challenge was going to be about so I have
included a few of the training sessions + Check out the training split below:
meal plans straight from my 8 week THICC
challenge! Believe me, this challenge is - 3 x lower body days that target the glutes
going to take the booty gains to a WHOLE so you can build the #WBKgirl booty
new level!!!
- 2 x upper body days to tone and shape
The THICC challenge will provide you with the arms, back and shoulders
the tools to train and nourish your body to
build the body of your dreams, and so much - 1 x optional challenge day to increase
more. I am going to teach you the #WBKgirl your endurance
mindset. If you are one of my clients then
you are going to learn how to love yourself - 1 x optional yoga day to switch up your
just the way you are, and embrace every mindset and slow it down a notch!
part of unique you!
- Weekly active lifestyle challenges
Since WBK first launched, I’ve seen my
training and nutrition programs help I hope my #WBKgirls are ready - because in
countless others transform their bodies and 2020 we are buildin’ booties and staying
their minds and their lives! Nothing makes my lean! What are you waiting for? Start today!
heart more full than to see girls achieve the
most extraordinary things and become
MY THICC TRANSFORMATION
body-confident! I am truly passionate about
showing the world that all it takes is a plan
that supports living life to the fullest,
consistency and patience!
So for my very first challenge of 2020, I want
you girls to completely transform the way
you FEEL. Together we will build curves, get
stronger, become mentally resilient, and
empowered! By following a workout plan
designed to bring out your best shape,
eating food that not only feeds your body,
but also your soul, and joining a community
filled with babes that are working towards
their best self too, you will see that the sky is
the limit!
WHO IS KATYA? - THICC CHALLENGE 3
GYM WORKOUTS
LOWER BODY
BARBELL BOX SQUAT
4 SETS // 12 REPS // REST 60S
WALKING LUNGES (DUMBBELLS)
4 SETS // 10 REPS EACH LEG // REST 30S
SUPERSET 1
EXERCISE A
MACHINE LEG PRESS
4 SETS // 10 REPS EACH LEG // NO REST
EXERCISE B
IN OUT SQUAT JUMP (BANDS)
4 SETS // 15 REPS // 60S REST
LOWER BODY - GYM 5
LOWER BODY
LEG EXTENSION
4 SETS // 15 REPS // REST 30S
STEP UPS (DUMBBELLS)
4 SETS // 15 REPS EACH LEG // REST 30S
BOOTY BAND SQUATS
2 SETS // 30 REPS // REST 30S
"THE MOST RELIABLE WAY TO PREDICT
YOUR FUTURE IS TO CREATE IT"
LOWER BODY - GYM 6
UPPER BODY & CORE
LAT PULLDOWN
5 SETS // 8 REPS // REST 30S
DB SEATED SHOULDER PRESS
5 SETS // 10 REPS // REST 30S
SUPERSET 1
EXERCISE A
DB BICEP CURL
4 SETS // 12 REPS // NO REST
EXERCISE B
FACE PULLS
4 SETS // 15 REPS // 30S REST
UPPER BODY & CORE - GYM 7
UPPER BODY & CORE
PUSH UPS
4 SETS // 10 REPS // REST 30S
SUPERSET 2
EXERCISE A
PLANK ALTERNATING HIP DROPS
3 SETS // 6 REPS EACH SIDE // NO REST
EXERCISE B
SIDE PLANK
3 SETS // 20S EACH SIDE // NO REST
EXERCISE C
TOE TOUCHES
3 SETS // 15 REPS // 30S REST
UPPER BODY & CORE - GYM 8
HOME WORKOUTS
SUPERSET 1
EXERCISE A
S T R A I GSHTTR A
L EI G HDTE LAEDGL I DF TE A( D LUIM
F TB B E L L S )
4 SETS // 15 REPS // NO REST
EXERCISE B
CURSTY SQUATS (DUMBBELLS)
4 SETS // 12 REPS EACH LEG // NO REST
EXERCISE C
HAMSTRING CURLS (EXERCISE BALL)
4 SETS // 12 REPS // 60S REST
SINGLE LEG DEADLIFT
4 SETS // 15 REPS EACH LEG // 30S REST
LOWER BODY - HOME 10
SUPERSET 2
EXERCISE A
GOBLET SQUAT
4 SETS // 15 REPS // NO REST
EXERCISE B
DONKEY KICKS
4 SETS // 12 REPS EACH LEG // NO REST
EXERCISE C
CRAB WALKS (DUMBBELLS)
4 SETS // 12 REPS EACH WAY // 30S REST
"THE TOUGHEST WORKOUTS ARE
THE MOST SATISFYING ONES."
LOWER BODY - HOME 11
SUPERSET 1
EXERCISE A
DB UPRIGHT ROW
4 SETS // 12 REPS // NO REST
EXERCISE B
BENT OVER ROW (DUMBBELLS)
4 SETS // 12 REPS // 30S REST
SUPERSET 2
EXERCISE A
BENCH TRICEP DIPS
3 SETS // 10 REPS // NO REST
EXERCISE B
REVERSE FLYS
3 SETS // 12 REPS // 30S REST
UPPER BODY & CORE - HOME 12
SUPERSET 3
EXERCISE A
DEAD BUG
4 SETS // 10 REPS EACH SIDE // NO REST
EXERCISE B
DUMBBELL SIDE BENDS
4 SETS // 10 REPS EACH SIDE // NO REST
EXERCISE C
TOE TOUCHES
4 SETS // 15 REPS // 30S REST
"FOCUS ON THE STEP IN FRONT OF YOU.
NOT THE WHOLE STAIRCASE."
UPPER BODY & CORE - HOME 13
PLANT-BASED MEAL PLAN
Meal One: High Protein Smoothie
Ingredients:
1 SCOOP BLESSED CHOC COCONUT PROTEIN
1 CUP UNSWEETENED ALMOND MILK
1 WHOLE BANANA
¼ CUP ROLLED OATS
¼ TSP CINNAMON
1 TBSP NATURAL PEANUT BUTTER
Instructions:
1. PLACE THE LIQUIDS INTO THE BLENDER FIRST
2. ADD REMAINING INGREDIENTS TO BLENDER AND BLEND UNTIL SMOOTH
3. ENJOY!
Meal Two: Cauliflower Tacos
Ingredients:
1 ½ CUP CAULIFLOWER
¼ PURPLE CABBAGE
1 WHOLE TOMATO
1 WHOLE RADISH
1 TBSP OLIVE OIL
1 TBSP CILANTRO
¼ TSP PAPRIKA
½ TSP CUMIN
2 WHOLE GRAIN TORTILLAS
Instructions:
1. PREHEAT THE OVEN TO 400 DEGREES
2. SHRED THE CABBAGE, CHOP 1/2 OF THE TOMATO AND SLICE THE
OTHER 1/2 OF THE TOMATO (TO BE USED TO TOP THE TORTILLAS)
3. TOSS THE CAULIFLOWER AND VEGGIES WITH OLIVE OIL AND SPICES
4. ROAST THE VEGGIES ON A PAN IN THE OVEN UNTIL SOFTENED FOR
ABOUT 35 MINS
5. WARM THE TORTILLAS ON A PAN
6. SPREAD THE VEGETABLES ON THE MIDDLE OF THE TORTILLAS
MEAL PLAN - PLANT BASED 14
PLANT-BASED MEAL PLAN
Meal Three: Spinach Avocado Salad
Ingredients:
1 CUP SPINACH
½ WHOLE AVOCADO
¼ CUP STRAWBERRIES
¼ TBSP OLIVE OIL
½ CUP CANNED CHICKPEAS
½ CUP SPROUTS
1 TBSP BALSAMIC VINEGAR
Instructions:
Instructions:
1. SLICE THE STRAWBERRIES
2. MIX ALL OF THE INGREDIENTS IN A BOWL AND TOP WITH OLIVE OIL AND
VINEGAR
Meal One: High Protein Smoothie
Meal Four:: Walnut Hemp &
Hummus Veggies
Ingredients:
3 TBSP GARLIC HUMMUS
1 TBSP WALNUTS
2 TBSP HEMP SEEDS
1 WHOLE CARROT
½ WHOLE YELLOW BELL PEPPER
½ WHOLE CUCUMBER
Instructions:
1. SLICE THE VEGGIES UP
2. MIX THE HEMP HEARTS AND WALNUTS INTO THE HUMMUS TO
SERVE
MEAL PLAN - PLANT BASED 15
PLANT-BASED MEAL PLAN
Meal Five:: Red Lentil Dahl
Ingredients:
1.5 CUP WATER
2 CUPS CANNED LENTILS
1 CUP COCONUT MILK
4 TSP CURRY POWDER
2 TSP TUMERIC
½ TSP SALT
½ TSP PEPPER
3 WHOLE TOMATOES
2 CUPS SPINACH
3 CUPS BROWN RICE
Instructions:
1. CHOP THE SPINACH
2. COOK THE RICE AS DIRECTED ON PACKAGING
3. STIR IN THE SPICES AND VEGGIES AND COOK UNTIL IT’S THICKENED
4. MAKES 6 SERVINGS
5. SERVE OVER BROWN RICE
REGULAR MEAL PLAN
Meal One: Breakfast Chicken Tacos
Ingredients:
7 OZ CHICKEN BREAST
½ CUP CANNED KIDNEY BEANS
¼ WHOLE RED BELL PEPPER
¼ WHOLE YELLOW BELL PEPPER
Instructions:
2 WHOLE CORN TORTILLAS
1 TBSP RED TACO SAUCE
2 TBSP OLIVE OIL
½ TSP SALT
¼ TSP RED CHILI FLAKES
Instructions:
1. GREASE A LARGE SKILLET WITH OLIVE OIL
2. CHOP CHICKEN BREAST INTO BITE-SIZED PIECES.
3. ADD CHICKEN BREAST TO SKILLET AND STIR-FRY UNTIL GOLDEN BROWN
4. ADD TACO SAUCE, KIDNEY BEANS, SALT, AND CHILI FLAKES
5. GIVE IT A GOOD STIR AND REMOVE FROM THE HEAT
6. SPREAD OVER EACH TORTILLA ALONG WITH PEPPERS
MEAL PLAN - PLANT BASED & REGULAR 16
REGULAR MEAL PLAN
Meal Two: Coconut Ypgurt Parfait
Ingredients:
¾ CUP COCONUT YOGURT
¼ CUP LOW SUGAR GRANOLA
Instructions:
¼ CUP BLUEBERRIES
¼ CUP RASPBERRIES
1 TBSP BEE POLLEN
⅛ TSP CINNAMON
Instructions:
1. PLACE THE YOGURT INTO THE BOWL FIRST
2. THEN ADD THE REMAINING INGREDIENTS,
3. SPRINKLE CINNAMON ON TOP TO GARNISH
Meal Three: Tuna Farfalle Salad
Ingredients:
½ CUP FARFALLE
½ WHOLE CUCUMBER
1 CUP CHERRY TOMATOES
Instructions:
1 WHOLE GREEN ONION STALK
1 TBSP MAYONNAISE
½ CUP CELERY
¼ TSP PAPRIKA
3 OZ CANNED TUNA
1 SLICE CHEDDAR CHEESE
½ TSP SALT & PEPPER
Instructions
1. CHOP CHERRY TOMATOES AND GREEN ONION STALK, DRAIN TUNA, AND
Meal
DICE One:
CELERYHigh Protein CHEESE
AND CHEDDAR Smoothie
Meal Five: Beef & Broccoli Bowl
2. BOIL THE PASTA UNTIL AL DENTE THEN STRAIN AND RINSE WITH COLD
WATER TO COOL
3. MIX ALL OF THE INGREDIENTS INTO A BOWL AND TOP WITH SALT AND
PEPPER TO TASTE
MEAL PLAN - REGULAR 17
REGULAR MEAL PLAN
Meal Four: Cottage Cheese Pear
Bowl
Ingredients:
½ CUP COTTAGE CHEESE
1 TBSP ALMONDS
1 WHOLE PEAR
Instructions:
½ WHOLE BANANA
¼ TSP CINNAMON
1 TBSP GROUND FLAX SEEDS
Instructions:
1. PLACE THE COTTAGE CHEESE INTO THE BOWL FIRST
2. CHOP ALMONDS, DICE PEAR, SLICE BANANA AND GRIND FLAX SEEDS
3. ADD THE REMAINING INGREDIENTS ON TOP AND SPRINKLE WITH SOME
RAISINS TO SWEETEN
Meal One: High Protein Smoothie
Meal Five: Beef & Broccoli Bowl
Meal Five: Beef & Broccoli Bowl
Ingredients:
3 OZ LEAN SIRLOIN STEAK
½ CUP BROWN RICE
1 CUP BROCCOLI
¼ CUP CELERY
½ CUP BAMBOO SHOOTS
¼ TBSP OLIVE OIL
¼ TBSP SESAME OIL
1 TSP TAMARI SAUCE
Instructions:
1. COOK THE STEAK ON A NON STICK PAN OVER MEDIUM HEAT WITH OLIVE
OIL TO DESIRED DONENESS. COOK THE RICE AS PER PACKAGING
INSTRUCTIONS
2. SAUTE THE BROCCOLI, BAMBOO SHOOTS, AND CELERY OVER MEDIUM
HEAT ON A NON STICK PAN WITH THE TAMARI SAUCE AND SESAME OIL
UNTIL SOFTENED
3. SERVE WITH 1/2 CUP COOKED BROWN RICE
MEAL PLAN - REGULAR 18
#WBKGIRLS GET THICC
No matter the starting point, no matter the body type, #WBKgirls are making their own dreams come
true! These ladies are true to themselves, know their power and own it! They don’t slow up for no
one; they know that with persistence and consistency, and an army of passionate babes supporting
them, anything is possible! This is just a taste of what my #WBKgirls have achieved in 2019!
"I was waking up 4 in the morning to head to the gym to kill my workout. I am very proud of
being able to gain the weight, because for so long, I have been struggling to put on weight. I
am also proud with how I never gave up and how tired I was from school and work....I
learned to stay motivated and determined towards my goal. Not only that, but I learned how
to discipline myself when it came to my lifts."
@twerkresaa
YES to embracing our curves and making all sorts of gains this 2020! Alexandria's 8 week progress
from my most recent Outta This World challenge!
@diamand_fitness
WBK GIRLS - THICC CHALLENGE 19
#WBKGIRLS GET THICC
"Posting this because it’s been about 1 year and 2 months in between these photos now! I remember
thinking there’s no point in even starting yet because events were coming up such as Halloween,
bonfire night, Birthdays, Christmas, New Year’s Eve etc. And thought I may as well wait to start in the
new year. But I’m so glad I didn’t. Only [20] days left of 2019, that’s still an extra [20] days you could
be ahead of your game. Them [20] days you could be learning and growing and in a years time will
be glad you started 2[0] days prior. There’s always gonna be events coming up but doesn’t mean
you can’t still do everything the same and enjoy them the same. We’re going to have a strong 2020!”
@eliserosestanier
"I hope to inspire more of us “skinny girls”
that there is hope. This is right around a year
transformation.
I used to do the Booty Builder Program and
have used the workouts and information
ever since. I have even been vegetarian for
over a year as well :purple_heart: Katya is
an actual goddess."
@chasing.caliyah
WBK GIRLS - THICC CHALLENGE 20
YOU CAN BE A WORK IN
PROGRESS AND A MASTERPIECE
AT THE SAME TIME.
LOVE KATYA
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