Writings on the Wall

Welcome to The Writing’s on the Wall.

We are going the extra mile to give you the uncut truth about mastering your hormones, burning fat, and sculpting muscle tone. Study these facts to control your environment inwardly so your body adapts outwardly. When you are ready to dominate the next level, watch the video explanations in the Education Center. Knowledge is power, you have what it takes, and you CAN do this! Bayyuuum!!

Foundation Wall

The Mission: To teach you how to look Better In A Swimsuit, be as healthy as possible… And Help you do it!

Life Happens. Privacy Matters. Habits Stay.

The Action Steps

Step #1: “Stop doing it Wrong. Start doing it Right”
Step #2: “Start working WITH your body NOT against it”
Step #3: Start learning the Facts to Start looking Better In A Swimsuit… FASTER!

The Facts

Fact #1: Hormones tell the body to do certain things. They have specific “functions.” They cause the body to look Better or Worse in a Swimsuit.
Fact #2: We cannot control what Hormones do when released.
Fact #3: WE CAN CONTROL which Hormones get elevated or suppressed.

The Hormones

Growth Hormone (GH): Our “Good” Fat-Burning Hormone
Insulin: Our “Bad” Fat-Storing Hormone
Cortisol: Our “Bad” Muscle Breakdown Hormone

WE CREATE the positive or negative environment for the Body to change and adapt to. The longer we KEEP THE BODY in a certain hormonal environment INWARDLY, the longer the body will continue to adapt and change OUTWARDLY.

“It just takes Time.” But, “Time” is a good thing when you are on the “Hormonally” Correct Eating and Exercise Plan.

KNOWLEDGE IS POWER. Hope this little bit of information helps you in some way. To gain access to the Education Center for more in-depth information including video explanations of the Better In A Swimsuit (BIAS) proven system and how to succeed to get what you want, choose a membership you feel is best for you. Can’t wait for you to join the family. You have what it takes 100%! I BELIEVE in you! YOU CAN do this!!

Weights/Cardio Wall

Weights & Cardio Wall

How to use Weightlifting to achieve Fat Loss and Muscle Maintenance

The Facts

Fact #1: The ONLY way to achieve Fat Loss is to cause/trigger a GH release.
Fact #2: The body adapts/changes in between weightlifting workouts NOT during them.

How To Create the “Lifetime GH Maximizing” Exercise Environment

❌ WRONG WAY	✅ RIGHT WAY
Exercising too long (over 45 mins) Why? GH (fat-burning) stops rising after 45 mins.	Stop exercising after 45 mins Why? Cortisol (muscle breakdown) continues to rise after 45 mins.
Lifting weights every day back-to-back Why? “Overtraining” occurs. Cortisol stays up. GH stays down.	Weightlifting no more than 3x per week Why? Prevents “overtraining,” and GH stays up between intense workouts.
Resting too long (1 to 3 mins) between sets Why? Lowers mental (effort) intensity. Less fatigue (lactic acid production). Less GH release.	Resting under 1 min (40 to 45 secs) between sets Why? Increases mental (effort) intensity. More fatigue (lactic acid production). More GH release.
Lifting weight not heavy enough (10 – 15 rep range) Why? Less tension. Lowers mental (effort) intensity. Less GH release.	Lifting “heavier” weight (6 – 9 rep range) Why? More tension. Increases mental (effort) intensity. More GH release.
Performing reps too fast and uncontrolled Why? Less tension can be generated. Less GH release.	Doing reps “slow and smooth” (3 seconds resisting / 1 or 2 seconds doing) Why? More tension can be created. More GH release.
Only doing 3 to 4 sets per main muscle group (low volume) Why? Less fatigue/momentum towards exhaustion. Minimal lactic acid production. Less GH release.	Doing 8 to 9 sets per main muscle group (higher volume) Why? More fatigue/momentum towards exhaustion. Maximal lactic acid production. More GH release.
Exercising mentally intensely all the time week in week out Why? Allows full adaptation. Lowers “relative” intensity. Less GH release long term.	Backing-off the mental (effort) intensity variable (fatigue) every 3 to 4 weeks Why? Prevents full adaptation. Increases “relative” intensity. More GH release.

How to Perform Cardio Sessions to Achieve Fat Loss and Muscle Maintenance

❌ WRONG WAY	✅ RIGHT WAY
Exercising too long (over 45 mins) Why? GH (fat-burning) stops rising after 45 mins.	Stop your cardio sessions after 40 mins (20 – 30 is better) Why? Cortisol (muscle breakdown) continues to rise after 45 mins.
Running or performing the session at the same moderate to high pace for the entire duration Why? Lowers mental (effort) intensity. Less GH release.	Use the “Interval Training” method (go slow for a short time / then go fast for 30 secs) Why? Increases mental (effort) intensity and fatigue. Greater GH release.
NOT attempting to “run faster and a little longer” when ending the session Why? Less mental (effort) intensity. Less muscle fatigue. Less GH release.	Always end your cardio sessions attempting to go faster for 1 minute Why? Increases mental (effort) intensity. Increases fatigue. Greater GH release.

The body is going to adapt and change to the environment it is put in. We determine if the adaptations are positive (Better In A Swimsuit and healthier) or negative (Worse In A Swimsuit) with the way we CHOOSE to Exercise.

“If you are Knot having PHUN you are dewing something wrong.”

KNOWLEDGE IS POWER. Hope this little bit of information helps you in some way. To gain access to the Education Center for more in-depth information including video explanations of the “hormonally” correct way to lift Weights and Cardio, choose a membership you feel is best for you and let the WINNING begin! Can’t wait for you to join the family. You have what it takes 100%! I BELIEVE in you! YOU CAN do this!!

Muscle/Tone Wall

Muscle Definition/Tone Wall

The Strength & Muscle Tone (Definition) Formula

Strength = Tension (weight) = Definition (muscle tone)

The heavier the weight used, the more Tension required, the greater the Definition (muscle tone) created.
The lighter the weight used, the less Tension required, the lesser the Definition (muscle tone) created.

Core Facts

Fact #1: To develop any kind of Muscle Definition (muscle tone), heavier weight (under 10 reps) MUST BE USED.
Fact #2: We have to learn how to lift heavier weight by learning how to create the most amount of Tension when doing each repetition.

How to Use Weightlifting to Achieve Definition (Muscle Tone)

Real Muscle Definition (muscle tone) is the residual (on-going) tension in a relaxed muscle. It is training your muscles to be “half-flexed” when they are relaxed. It is “neurological” not “physiological,” meaning it is a “skill” and can be “learned.” It can only be achieved by training the nervous system to be more “alert,” which happens when we lift heavier weight more often.

What to Know About Creating Tension

Fact #1: The faster the body moves, the less tension can be generated. The slower the body moves, the more Tension can be generated.
Fact #2: When developing “the skill” of creating Tension (lifting heavier weight), NEVER attempt a repetition unless you are 100% sure you can get it with correct form AND TEMPO.

The Goal/Plan: How much Tension can be generated during each repetition performed.

How to Create More Tension to Lift Heavier Weight

(Be stronger and develop more muscle definition/tone) Become really good at learning the “skill” by applying these 5 Tension Techniques:

Squeeze/grip the bar as hard as possible right before and during each repetition. Tension “ripples,” making the main working muscle contract harder (stronger).
Flex the working muscle BEFORE beginning each repetition. Muscles stretch and contract like rubber bands. This mimics “twisting” the band then pulling it for a stronger snap.
Contract the antagonist muscle group when the Agonist muscle group is not contracting. Example: Chest/Upper Back, Biceps/Triceps, Quads/Hamstrings.
Tighten up every muscle in the body as hard as possible BEFORE each repetition. Keep this Full-Body Tension throughout each rep. Stay super tight EVEN if the weight is light.
Inhale, hold the breath, and tighten abs before and throughout each repetition. The higher the intra-abdominal pressure, the greater the contraction of the working muscle.

“It’s ALWAYS too soon to quit!”

KNOWLEDGE IS POWER. Hope this little bit of information helps you in some way. To gain access to the Education Center for more in-depth information including video explanations of the correct way to create Muscle Definition/Tone, choose a membership you feel is best for you and let the WINNING begin!  Can’t wait for you to join the family. You have what it takes 100%! I BELIEVE in you! YOU CAN do this!!

Eating Wall

How to Eat to Achieve Permanent Fat Loss AND Feel Good All Day Long… At the Same Time

The Fat Loss Facts

Fact #1: What and how you eat DIRECTLY correlates with how the body will look, Better or Worse in a Swimsuit (healthy or unhealthy).
Fact #2: The ONLY way to achieve rapid and permanent Fat Loss (better health) and look Better In A Swimsuit (BIAS), is to suppress Insulin (fat-storing hormone) and elevate Growth Hormone (fat-burning hormone).
Fact #3: The relationship between Insulin and GH is “inversely” proportional meaning: When one is Up the other is Down and vice versa. They CANNOT be Up at the same time OR Down at the same time.
Fact #4: There are only 2 basic ways Insulin spikes: Eating a HUGE meal and eating too many portions of Carbohydrates. There is not a 3rd way.
Fact #5: Eating Protein and Fat DO NOT spike Insulin, therefore elevating GH by default.
Fact #6: Restricting Carbohydrate intake for too long eventually slows down the metabolism (slowing fat burning).
Fact #7: Eating a high Carbohydrate meal after a period of Carbohydrate restriction prevents a metabolic slowdown, allowing continued fat loss success.

Fat Loss Q&A

Question 1: How does a person put on fat / become unable to lose fat?

Answer: They spike Insulin.

Question 2: How does a person spike Insulin?

Answer: They eat big meals of Carbohydrates.

Question 3: How does a person lose fat while maintaining muscle?

Answer: Suppress Insulin.

Question 4: How does a person Suppress Insulin?

Answer: Don’t eat Starchy or Sugary Carbohydrates. Eat Protein, Fat, and Veggies.

Question 5: How does a person never experience a fat loss plateau?

Answer: Incorporate 1 or 2 “scheduled/planned” high Carbohydrate Dinners a week after a period of low Carbohydrate eating.

How to Feel Good

(Eliminate cravings, never get hungry, and have energy all day)

Fact #1: Eating a meal (especially protein) requires extra work by the body via the digestive process meaning extra calories are used, more energy is produced, and more fat is burned.
Fact #2: The neurotransmitter Serotonin follows Blood Sugar and Insulin. It makes you feel good/carefree when it is too high. It makes you feel lazy and irritable when too low. It makes you feel calm, collected, and productive when stable.

Question: How does a person eliminate cravings, never get hungry, and have energy all day long?

Answer: Eat 4 to 5 meals per day consisting of a portion of Protein and a portion of Fat, therefore preventing the rise and fall of blood sugar, Insulin, and Serotonin.

“Get EXCITED. Nothing happens until someone gets EXCITED!”

KNOWLEDGE IS POWER. Hope this little bit of information helps you in some way. To gain access to the Education Center for more in-depth information including video explanations of the “hormonally” correct way to Eat, choose a membership you feel is best for you and let the WINNER begin! Can’t wait for you to join the family. You have what it takes 100%! I BELIEVE in you! YOU CAN do this!!

Success Wall

The 2 MAJOR Success Principles

Have a Definite Major Purpose and a Plan

Fact #1: For any kind of Success/Achievement to be attained, a person MUST “Deal in Specifics and work on Commitments.”
Fact #2: Success is a “Planned” event. “If we fail to plan, we plan to fail.”

“Change your Habits to Change your Figure. Change your Figure to CHANGE YOUR LIFE.”

How to Form Your Habits… FASTER

(Plug into the Proven BIAS Success System)

“Success” is doing certain things in certain ways EVERY DAY…

Step #1: Set a Major Long-Term Goal

Write down the “specific” amount of fat you would like to lose along with the “specific” Date you would like to lose it by.

Step #2: Write Down Your Plan

Write down your Plan for achieving this long-term Better In A Swimsuit (BIAS) Goal. This Plan should involve Daily and Weekly goals in these major areas: Protein, Carbs, Fat, Meal Frequency, and Exercise.

Step #3: Set a Short-Term “Timeframe” Goal

Set a short-term goal every 12 weeks to help you stay on the Plan until the long-term Goal is reached. Your objective: Stay on and complete this Eating and Exercise Plan for the next 12 weeks.

Step #4: Create and Play the BIAS Game Against Yourself

Use the Record Keeping principle to get the feeling of accomplishment daily and weekly. “See” yourself winning or losing. Start “Playing, Fighting, Competing, and WINNING” to help you achieve your “BIAS Goal” as quickly as possible.

“Our Enemy is called, Average. You are not average! Don’t let Average beat you!”

KNOWLEDGE IS POWER. Hope this little bit of information helps you in some way. To gain access to the Education Center for more in-depth information, including video explanations of the Better In A Swimsuit (BIAS) proven system and how to succeed to get what you want, choose a membership you feel is best for you. Can’t wait for you to join the family. You have what it takes 100%! I BELIEVE in you! YOU CAN do this!!

Workout Design Wall

Exercise Stress Variables “Cycling” Structure/Format:

Ramp-up Phase Duration: 2 – 4 Weeks (emphasis on the fatigue variable)
Back-off Phase Duration: 1 Week (emphasis on the weight/tension variable)

Ramp-up Phase (2 – 4 weeks) followed by the Back-off Phase (1 week), followed by another Ramp-up Phase, followed by another Back-off Phase etc.

-Ramp-up Phase Weekly Structure/Format-

Frequency – 3 days per week

Workout #1 – Chest/Back
Workout #2 – Legs
Workout #3 – Triceps/Biceps/Shoulders (medial head)

Exercise Stress Variables – Use the Writings on the Wall method (8 to 9 sets, 6 to 9 rep range, 40 – 45 sec rest time between sets) to create the highest amount of Mental (effort) intensity, which in return triggers the highest amount of GH (fat-burning) release during and in between workouts

-Back-off Phase Weekly Structure/Format-

Frequency: 2 days per week

Workout #1 & #2: Deadlifts, Squats (or Duck Deadlifts), Bench Press (flat), Chin-ups, Triceps Press (Reverse-grip Bench or Narrow Bench)

Exercise Stress Variables – Use the Writings on the Wall method (add 10 to 20lbs, 2 to 3 sets, 3 to 4 reps and 2.5 min rest time between sets) to keep the “relative” intensity (new stress) as high as possible, which in return keeps the body in positive adaption mode (fat-burning).

Workout Design/Plan – Simple and Easy Guidelines

(For the Ramp-up Phase)

Workout Design A –

Choose 1 of your Favorite Exercise for Each Main Muscle Group
Do 8 to 9 sets for selected Exercises
Apply the Writings on the Wall GH (fat-burning) elevating principles

Workout Design B –

Choose 2 of your Favorite Exercises for Each Main Muscle Group
Do 4 to 5 sets of each selected Exercise
Alternate between Muscle Groups. Ex: Chest exercise, Back exercise, chest exercise, back exercise
Apply the Writings on the Wall GH (fat-burning) elevating principles

Workout Design C –

Choose 3 of your Favorite Exercises for Each Main Muscle Group
Do 3 sets of each selected Exercise
Alternate between Muscle Groups. Ex: Triceps exercise, Biceps Exercise, Triceps exercise, Biceps Exercise etc.
Apply the Writings on the Wall GH (fat-burning) elevating principles

Design A – Sample Workouts

Workout #1 – Chest/Back

Flat Bench (bar) AND Lat Pulldowns OR Incline Bench (dumbbells) and Reverse-grip Pulldowns

Workout #2 – Legs

Leg Extensions and Deadlifts OR Squats (bar) and Leg Curls

Workout #3 – Arms and shoulders (medial head)

Skull Crushers and Curls (bar) OR Triceps pressdown (rope) and Hammer curls (dumbbells)

Design B – Sample Workouts

Workout #1 – Chest/Back

Flat Bench (bar), Incline Dumbbells and Reverse-grip Pulldowns, Seated Rows OR Incline (bar), Flat Bench (dumbbells) and Bent-over Rows, Lat Pulldowns

Workout #2 – Legs

Squats (dumbbells), Leg Extensions and Sumo Deadlifts, Leg Curls OR Lunges (dumbbells), Squats (bar) and Legs Curls, Ankle Sweeps (abduction)

Workout #3 – Arms and shoulders (medial head)

Narrow Bench, Triceps Pressdown (short bar) and Curls (dumbbells), Reverse Curls (bar) OR Reverse-grip Bench, Skull Crushers and Curls (bar), Curls (dumbbells)

Design C – Sample Workouts

Workout #1 – Chest/Back

Flat Bench (dumbbells), Incline Bench (dumbbells), Floor Flys and Bent-over Rows, Reverse-grip Pulldowns, Seated Rows OR Flat Bench (bar), Flys (dumbbells), Incline Bench (dumbbells) and Seated Rows, Lawnmowers, Pulldowns

Workout #2 – Legs

Squats (bar), Leg Extensions, Ankle Sweeps (adduction) and Deadlifts, Leg Curls, Good Mornings OR Lunges, Squats, Leg Extensions and Leg Curls, Ankle Sweeps (adduction), Ankle Sweeps (abduction)

Workout #3 – Arms and shoulders (medial head)

Reverse-grip Bench, French Curls, Triceps pressdown (rope) and Hammer Curls (dumbbells), Curls (bar), Curls (dumbbells), Shoulder flys OR Narrow Bench, Skull Crushers, Triceps pressdown (bar) and Curls (bar), Preacher Curls (dumbbells), Hammer Curls (dumbbells)

Final Instructions/Recommendations to consider:

I would personally select at least 1 “compound” exercise in your Design/Plan
Ladies, the Deadlift (and its variations) is the #1 Exercise for firming up the glutes a.k.a creating “buns of steel.”
Exercise Selection is a “stress variable.” However, focusing on applying the Writing on the Wall stress variables is MORE important in getting BETTER results in LESS time.
If you are new to lifting weights or you have not lifted weights in a while and starting back, build up to maximum mental effort gradually. A simple plan: start with a lighter weight you could do 12 – 15 times. Focus on proper technique (body position and tension techniques). Go up 5lbs every 3 or 4 weeks until maximum mental effort is being reached within the 6 – 9 rep range. Add in the 1 week Back-off Phase at this point.
Lastly, I have to mention it again because I want you to get the lean Better In A Swimsuit body you want in the shortest time possible. If a person DOES NOT suppress Insulin, the body CANNOT lose fat and get lean. Learn, understand and start applying the Eating Wall and Success Wall principles like yesterday (haha). I am SO GLAD I decided to 20+ years ago! Can’t WAIT for your Success and Changed Life!

KNOWLEDGE IS POWER. Hope this little bit of information helps you in some way. To gain access to the Education Center for more in-depth information including video explanations of how to perform the exercises along with other workout designs/plans, choose a membership you feel is best for you. Can’t wait for you to join the family. You have what it takes 100%! I BELIEVE in you! YOU CAN do this!!

Change your Habits.

Select a membership plan that fits your needs and budget.

JOIN NOW!

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