Bang'n Body Fitness with Crystal Winston

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Crystal Winston

Bangn Body Fitness 

5'10 | LA | model/personal trainer / custom workout and meal plans contact: Ebook:

1. Tell us a little about yourself!

I am originally from San Diego and got a degree at Santa Barbara City College. After injuring my foot I changed my major from business to podiatric medicine. I was 19 years old, booked a modeling show in LA and decided to move there. The money wasn't great so I started my own fitness business.

2. What does your fitness business consist of?

Many girls were commenting and asking me about what I do for abs, my butt, legs, so I created an Ebook to give them the information they need. I create custom meal plans and workouts for girls who can't get to the gym all the time. A lot of people slack getting themselves to where they need to be, so I created at home workouts that take about 20-30 minutes. I do a 4-week plan that gets your body started on where it needs to be. Once they continue with this plan girls see unbelievable success and results!

3. How did you gain knowledge in the fitness industry?

A lot of the workouts came from myself when I was told I had to lose 20lbs from a modeling agency. I had chubby cheeks, which was always one of my biggest insecurities. I got a trainer, but he ended up making me bulky and had me eating the same foods everyday. It was expensive buying healthy organic foods all the time. I was not making a lot, so buying these foods was money and time consuming. I decided to work out on my own and eat what I wanted. I worked out the areas I wanted to such as butt, legs, abs, and minimal upper body exercises. 

4. How do you manage to stay healthy and while affording the food you prepare?

I buy whole foods that I can make a lot of meals out of. Broccoli, lean meats, sweet potatoes are staples to my diet that I eat for multiple meals. This way you know what you are eating and it is healthy. All you need is some protein, veggies, and carbs in your diet and it is simple!

5. Do you track the food you eat?

I don't track my food, as long as I know I am on a routine of eating healthy. I can go out and enjoy a steak or ice cream and know how to control my food. I never counted carbs or anything and don't think you should hit a girl number as long as you are hitting what you want your goal body to be. Work on eating right and toning your body.

6. What are some of your favorite workouts?

I do spin twice a week! It is interval training where you sweat like never before. I love doing the squat rack and leg pulleys for a booty workout. For abs, I hit the the ab chair and do 4x20 sets. I also do girly push ups to keep my arms toned.

7. How can students manage to stay healthy in college?

If you are worried about gaining weight in college stick to lighter drinks when you go out such as vodka sodas. Drink water before you go to bed so you will want to workout when you get up the next morning. Eating can be struggle, but if you meal prep you can save time and money!

8. Goals for the future?

My goal is to be inspired by more girls out there and create positivity. There is so much hate and jealousy and it bothers me so badly when women want to go up but don't want to bring anyone else with them. I want to be big but bring everyone along my journey. I want success in several areas and then be able to help change the world in some way.


Warm Up
10-minute cardio: Bike, elliptical or treadmill (or StairMaster if your feeling frisky). 

Upper Body / Core 

  1. Push- Ups - 2 sets x 15 reps (or as many as you can do) – Slightly narrow stance. This workout will tone your chest, shoulders & triceps (back of your arms).
  2. Planks - 2 sets of 60- seconds– This workout will target your abs/core.
  3. Side Raises – 2 sets of 15 reps on each side. Start with your hips low, then raise them to the sky and continue an up –down motion(each time you’re up is one). This targets your obliques.
  4. Hanging knee raises - 4 sets 20 reps - (make sure you keep your back flat against the chair)
  5. Side 2 Sides – 2 sets of 40 (Try and keep your feet off the ground)

Lower Body aka BOOTY!

  1. Leg Press Machine - 4 sets 12 reps - Start with a weight that is equal to half of your body weight. Each following rep should have 5 lbs added. Make sure when pushing the weight that your legs are shoulder width apart and toes slightly pointed out throughout the exercise.
  2. Squats (Regular or Sumo) - 4 sets of 10 reps. You can either squat using your body weight, but if you want to build more muscle on your glute, you can add weight. I start with 45lbs and go up. (Kettle bells, smith machine, sumo squat, barbells).
  3. Lunges (Do these when you don’t want to do squats) – 2 sets of 30 reps. Start with no weight, then work your way up to whatever you can handle. Take 15 steps in one direction, then turn around and go back to complete one set.
  4. Dead Lifts (for more advanced) - 3 sets of 10-12 reps - Start with low weight (25-40lbs). This amazing exercise will get you hamstrings, glutes, and your lower back. If you choose to use this exercise, make sure you use a foam roller after to message the hamstring and booty!

1 comment

  • BonsaiTreeGardener

    Thanks , I’ve recently been looking for information about this topic for ages and yours is the greatest I’ve came upon so far. But, what concerning the bottom line? Are you positive in regards to the source?|

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