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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