How to Sculpt Your Body (with Exercise & Nutrition)

How to Sculpt Your Body (with Exercise & Nutrition)

There are so many kinds of bodies out there - tall, petite, curvy, thin, muscular, pear shaped, triangle shaped, you name it. Whatever kind of figure you have, you deserve to feel happy, confident and HOT!

It's not always easy to be totally satisfied with the way you look, though if you're doing everything in your power to be healthy, then you can achieve a more positive mindset knowing that it's the best effort.

You could even like (or love!) the way you look now, and that's fantastic! A question worth asking yourself is whether you go about your day to day feeling sluggish, moody, bloated, or like some equally uncomfortable adjective. Do you work out every day, or most days, and you're not seeing the results you want? 

Learning about your body is the only way to get what matters - a good and lasting relationship with yourself. I want to help you feel your absolute best every day because I know what it's like to feel that something is missing from the bigger picture. You can make a change IF you want it. For some, it requires more patience, persistence, and perseverance. You CAN do it, because I personally know and work with so many people who never thought they would be where they're at today. We're all in this together, and you WILL get your best body when you give yourself that chance. 

How Do You Sculpt Your Body?!

Well, let me tell you right now, it's not going to happen overnight and the journey is actually the fun part. As I said earlier, everyone's body is different. There is no mold to what is beautiful or what is considered hot. If you are healthy, like the way you look and are comfortable in your skin, that is the most important. I am here to give you the tools you need that will help you get the body you want.


Building new habits and routines doesn’t happen overnight. You don’t one day decide to be a new person and become it the next day. It takes time, trial and error and most importantly - consistency.

8 Tips To Stay Consistent

  1. Do a little each day, even if it's a small step
  2. Learn from when things go wrong
  3. Check in frequently with how you're feeling
  4. Find the best time of day
  5. Stay flexible to change
  6. If it goes wrong, start again tomorrow
  7. Don't be hard on yourself
  8. Make it a part of your regular routine 


Sounds so simple and this is still something I work on a daily basis. I know how different I feel when I my body is hydrated. My head is less fuzzy, my lips are not chapped and I'm not gasping for water during my workouts! Any of these sound familiar?! And even if you are not exercising you are still losing water every time you breathe and when you pee!

How Much Do You Need? Between 30 and 50 ounces of fluid per day. It sounds like a lot, but these fluids can come from more than just water. We get hydrated from fruits and veggies, as well as other drinks that we consume throughout our day. I'm always telling you to stay hydrated before, during, and after exercise, so I thought I'd go a bit more in depth about the importance of hydration!

What is its function? Hydration plays a role in our brain and heart function and also helps to carry nutrients to our cells and boost our muscle performance. No wonder I've always got some hydration close by during my workouts!

It Speeds You Up! Being dehydrated will slow down the movement of lymph in your system which can take a negative effect on your immune system. So what is lymph? It is a fluid in your circulatory system that carries infection-fighting immune cells around your body. As your body is mostly made up of water its crucial to give it what it needs.

Think outside the box when staying hydrated! Plain old water can get boring quickly! I love putting aloe and lemon in my water...there are so many different possibilities! Mint, berries, orange, ginger, lime...I could go on! Just be careful with drinks that contain a lot of caffeine, these dehydrate you quickly!


The BURN App is more than just a home fitness app! Whether you’re struggling to get your mindset in the right place to workout consistently, lack the motivation to get started with your body transformation, or simply feel alone in your fitness journey...BURN was built for you. From workouts to mindset to healthy meals, the BURN app has everything you need to reach your goals and get that HOT BOD! Subscribe to The BURN App now and get started with this months challenge! 


Snacks are a great way to stay full throughout the day while still giving your body good quality nutrients. That means don’t reach for the processed chips and cookies! Instead eat balanced snacks that will keep you full. 

Good snacks should include the following: Protein + Veggies + Fruits + Healthy Fats. 

Here are some ideas!

  1. Eggs, Carrots, Berries, Hummus
  2. Turkey, Cucumber, Grapes, Avocado
  3. Chickpeas, Peppers, Tomatoes, Olives
  4. Beef Jerky, Snap Peas, Apples, Cheese


It's just liquid, right? Turns out those drinks can be detrimental to your diet plan! Alcohol can affect your body in many ways, and if you're trying to tone up or shed mass, these beverages might be your biggest barrier! For starters, alcohol is an extra calorie. Our bodies can't process it or utilize it for energy, so it turns into unwanted weight gain. But there are a few other reasons why alcohol is going to affect your fitness: your metabolism, muscle recovery and sleep, will all pay the price after party time!

  • Metabolism: Alcohol is converted into chemicals which the body registers as toxic, so the process of metabolizing and eliminating alcohol is a prioritized system which trumps all other functions: your body's other sources of fuel are weakened or shut off, and this definitely includes digestion. After you consume alcohol, your body channels all resources to recovery mode - the process of fat metabolism stops, and this form of energy is stored for later.

  • Muscle Recovery: For the same reasons that alcohol slows your metabolism, the rest of your structural system experiences a booze aftermath. The body operates as a system, so the breakdown of alcohol is not isolated to one area. When your liver is engaged in metabolizing alcohol, the kidneys and digestive process are caught up in the mix, therefore influencing muscle recovery. Alcohol also extends recovery time because you're going to lose even more water if you work out after having a drink or two...or more. So make sure to help your body bounce back by giving it adequate nutrition and properly hydrating if you're going to exercise within a day of drinking.

  • Sleep: You may find that having a couple of drinks helps you to unwind and induce drowsiness, making the drift off to sleep seem like a breeze - but that slumber isn't going to be any deeper and may actually have you feeling more tired the next day. Alcohol can prevent restorative sleep cycles from kicking in and giving your brain the rest it needs to re-energize, so your workouts are going to suffer if you plan to focus on fitness after a night of snoozes which lack real rest and regeneration.

While there’s room in an otherwise balanced, healthy diet for a drink now and again, at the end of the day, alcohol translates into unnecessary, un-nutritious calories!


  1. Negativity 
  2. Being over judgmental
  3. Getting caught up in self doubt
  4. Holding grudges
  5. Making excuses
  6. Comparing yourself to others
  7. Trying to please everyone
  8. Procrastination
  9. Living an unhealthy lifestyle 


By implementing these tools you WILL see progress and change over time! It's all about taking the small steps every day. Just like when I climbed Mount Everest, every step no matter how small it was, got me closer and closer to the top! Getting a hot bod, no matter what that looks like to you, is possible! It will take time and YOU CAN DO IT!

Use these tools to get you there faster!



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November 07, 2022

I enjoy your ur works.
I like to lose weight and time up.
Mostly on my tummy arms and thighs.

Marilyn Sandlet
Marilyn Sandlet
October 19, 2022

You are very motivating thank you

Persad Vidya
Persad Vidya
October 19, 2022

Hi. Thank you so much for all your useful information and advice. Blessings to you and your family. Keep it up. 🙏👍

October 19, 2022

Wow , glad I’m not the only one. Water is my biggest problem. Rebecca is so motivating, she says it how it is with out it sounding like the usual boring generic stuff. You can hear her motivational voice as your reading it !