Want to know the secret behind these amazing female body transformations? But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Round 2 of our 5 Week Transformation Program will kick off right at the beginning of August. Your food may be perfect, but should you be hitting cardio for hours on end? ... optimize fat burn and sculpt your body. Try this sample workout from Shannon Dey, M.S., founder and CEO of Bombshell Fitness, a competitive training and coaching group for female athletes.. With ample amount of protein, meals like these will ensure you burn body fat while sparing muscle. 3-Part Custom Nutrition Protocol. You’ll shape up, tone up, strengthen your core and start to look younger. ... As a 60 year old yoga teacher, I know without a doubt that this form of movement is perfect for the ageing female body. Keeping carbs and fat intake low gives this plan an extra advantage. 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