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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

DISCLAIMER
This book has been by wri/en by Rachel Dillon, Founder & Director of Global
Fitness Pty Ltd [ACN: 611 288 834, ABN: 57611288834] trading as Bodies by
Rachel. [Rachels QualicaRons: Cert III & IV in Fitness, Accredited CerRcate of
NutriRon.] Design, images & text Rachel Dillon 2016. All rights reserved. No
part of this publicaRon may be reproduced, stored, or transmi/ed, in any form
or by any means, electronic, mechanical, photocopying, recording and/or
otherwise without the prior wri/en permission of the author.

Individuals acknowledge that while partaking in any workout acRvity contained


in this program that Bodies by Rachel is not responsible for any loss or damage
with relaRon to same. Individuals understand that this program is not tailored to
suit any personal injuries, health problems or any other problems that could be
aggravated with exercise; and that it is their personal responsibility to consult
with a physician prior to and regarding parRcipaRon in the workouts in this
program.

Individuals fully understand that the materials and informaRon contained in this
program are for general health improvement and should not be subsRtuted for
medical advice. If injury does occur as a result of parRcipaRng in the workouts in
this program, the individual forever
releases Bodies by Rachel from any claims, demands and causes of acRon as a
result of the individuals voluntary parRcipaRon, and from any liability (including
liability for their negligence or negligence of others) now or in the future for
condiRons that the individual may obtain.

Individuals are fully aware and agree to assume full responsibility for any risks,
injuries of damages, known or unknown, which might be incurred as a result of
parRcipaRng in the workouts in this guide.
Bodies by Rachel should not be held liable for the interpretaRon or use of the
informaRon and material provided in this program.

Before undertaking any physical exercise or training regime, Bodies by Rachel


recommends consulRng professional advice for a pre-medical check/clearance
to ensure you are t and able to carry out all exercises involved. If you hold any
exisRng injuries, we suggest geang approval from your GP or physio upon
parRcipaRng in any exercises which may aggravate injury. If injury does occur,
stop immediately and apply basic rst aid before referring to a doctor. Safety
always comes rst! Please make sure you learn correct techniques before
undertaking any exercises involved in this program. Not only will correct
techniques minimise chance of injury, but also engage muscles correctly
maximising results.

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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Our Clients Did It


You Can Too!
See what everyone is saying about


Bodies By Rachel on Page 7 of this eBook!

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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

CONTENTS
What To Expect In This eBook Page 6

TesNmonials from BBR Girls . Page 7

NutriNon . Page 9

Sample Meal Plan .. Page 11

Recipes .. Page 13

Exercises .. Page 19

The Importance of Goal SeVng . Page 28

SelecNng the Right Personal Trainer Page 29

Whats Next? Page 31

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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

THANK YOU FOR BEING HERE!


Welcome to your exclusive One Week Sneak Peak at my brand new

6 Weeks To Lean Legs & A Toned Booty online training program!

This year I have commi`ed myself to helping as many women achieve

their tness and lifestyle goals as possible!

Its my number one goal to give women, just like you, the tools to not

only get great results, but to also understand how to create a healthy

balanced lifestyle at the same Nme! By teaching you the principles

needed to achieve a posiNve lifestyle change, you will be able to maintain

the results youll achieve from my program whether Im there to guide

you or not.

This One Week Sneak Peak at my brand new 6 Weeks To Lean Legs & A

Toned Booty online training program will give you an insight to the

techniques and secrets that lead me to my stage condiNon to win my

WBFF Pro Card (taking out 1st Place!).

But more specically, I am going to focus on helping you to build Nght toned legs and a great booty which is my

favourite to train! These are the same techniques I use to transform hundreds of girls lives just like you! The best

part is, it is more easily achievable than you could possibly think!

The core reason why I love what I do is watching my clients turn into t, strong and condent women. Its not just

watching their bodies transform but also what it does for them on the inside.

Living a t and healthy lifestyle is not just about looking good but also feeling great. Its important to love your

body and feel condent and strong.

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WHAT TO EXPECT IN THIS EBOOK


This eBook gives you a peek into new my up and coming online program 6 Weeks To Lean Legs & A Toned
Booty! This new program will be based solely on guiding you ladies on how to sculpt and tone your legs and
booty!

This guide has been wri`en for women who are looking to
challenge themselves and make posiNve changes to their
bodies and tness levels. What sets this program apart is that
I will personally be on the journey with you and you will have
direct access to me 24/7 while undertaking the program!

This sample eBook will give you a taste of exactly what to


expect over your 6 week journey once you have signed up.

Inside this ebook, you will find

TesNmonials from current BBR Girls

NutriNonal Advice

Sample Meal Plan

Recipes

1 Week of Workouts With Video DemonstraNons

Guide to Goal SeVng

The Top 6 Things You NEED To Know Before SelecNng

the Right Personal Trainer!

This program is targeted at all tness levels. You have the ability to push yourself as hard as you can at the level
you are at. If you are nding something too easy, increase your weights.

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TESTIMONIALS FROM BBR GIRLS


Danielle, QLD

I started BBR because I had put on a lot of weight


over a 6 month period, I was extremely unhappy in
myself with my appearance and self-condence!!

I remember going into my rst weigh in and being


highly shocked with my body composiRon, because
of that I was more embarrassed and nervous to start
my rst session! That changed instantly with my rst
session, I felt welcomed to the BBR family!

I have now done 3 rounds of BBR this being my 4th


and I will conRnue to do so, as my partner says ...
BBR gals do it be/er!!

Kimberley, QLD

I honestly couldn't be happier with my results from


Bodies by Rachel. Rach and Jaryd provide you with
constant help and advice whilst puang you through
intense training sessions that you know will give you
results.

The meal plans that are set can be maintained on a


long term basis without the feeling of being on a
'diet'. BBR has now become part of my lifestyle and I
couldn't imagine life without the amazing people
and trainers. If you haven't given BBR a go, I would
recommend it 110%.

Along with amazing results you make lifelong


friends and surround yourself with extremely
moRvaRng and passionate women.

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Kylie, QLD

Deciding to train with Bodies by Rachel has


completely changed the way I look at training and
nutriRon. Rachel has shown me how to eat properly
and I nd its now a lifestyle not a diet.

The changes both physically and mentally have been


incredible, I couldnt be happier.

Rachel is so passionate about helping me achieve


my goals and has helped me discover a newfound
condence.

Laura, QLD
For me, joining BBR was one of the hardest decisions
to make as I had become complacent and had lost all
moRvaRon when it came to tness. I was so nervous
and terried of what people would think of me but
aier a lot of convincing from my friends, including
Rach, I decided to give it a go.

Aier the very rst session, as dicult as it was, I felt


amazing. Physically I was exhausted but I had done it.
And I couldn't wait for the next session. That was
round 1 and I've been a part of the BBR family ever
since.

Over the last year, not only has my tness improved,


but I've become a stronger, condent, happier and
determined version of myself and I am so grateful to
Rach and Jarryd for everything they have done. And of
course 'BBR girls do it be/er'!

check out my instagram for more amazing


booty transformations
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nutrition

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NUTRITION
Girls, lets talk Nutrition!

What is more important than nourishing the body youre in?

You only have one, so it is criNcal you understand exactly how to


fuel your body for maximum performance!

There is so much misinformaNon out there these days, it can


become a li`le overwhelming.

YOU WOULDNT PUT CHEAP AND NASTY


PETROL INTO YOUR LUXURY CAR, SO
WHY WOULD YOU FEED YOUR BODY
JUNK AND EXPECT IT TO
RUN OPTIMALLY?

Great Nutrition Will

Increase energy levels Boost your immune system

Help with muscle recovery Give you glowing skin/hair/nails

Enhance your mood Nourish your internal organs

Burn fat Help to get your body run opNmally

Boost your metabolism Build lean muscle

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sample meal

plan

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sample meal plan

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recipes

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Recipes
guilt free food youll love

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Recipes
guilt free food youll love

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Recipes
guilt free food youll love

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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Recipes
guilt free food youll love

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exercises

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EXERCISES
Girls, lets talk exercises !

Are you ready for BBRs 7 day workout rouNne to leaner legs

and a toned booty?

My ulNmate goal is to get you t, strong and condent. Living

a t and healthy lifestyle is not just about looking good but

also feeling great.

Its important to love your body and feel condent and strong.

Thats what has driven me to create this eBook.

To achieve the best results in these 7 days, you have to

commit to it 100%!

Make the commitment to complete the enNre week of

workouts and give it your all! You owe it to yourself!

I promise it will be worth it! I know this will challenge

you, but you know what they say:

If it doesnt challenge you,

it wont change you !

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EXERCISES
Reference table :

The following is Exercise Reference Table explains all of the abbreviaNons I refer to inside each of the workouts.

What youll need :

Youll need access to a gym to complete these workouts.

How many days will i be exercising ?

Youll be exercising on Monday, Tuesday, Wednesday, Thursday, Friday & Saturday.

There are no exercises for Sunday. Instead, I recommend you go for a light walk and stretch to help your body
recover from the weeks exercises.

What is tempo ?

Tempo is the speed of the movement. For example, for Squats it reads 3030 you are to count 3 seconds down
and then 3 seconds up. DB Laying Hamstring Curls is 2010 being 2 seconds down and 1 second up. The rst
number is always the muscle lengthening and then second number is the muscle shortening or contracNng.

R e f e re n ce : E x p l a n at i on :

Set (A1, A2 etc.) These numbers and le`ers represent which exercises go together. For example A1 is to
be tri-se`ed with A2 and A3. B1 is to be super-se`ed with B2 etc.

Sets How many Nmes you are to complete the exercises. For example A1, A2 and A3 are to
be completed 4 Nmes through.

Reps The amount of Nmes you do the specic exercise. For example you are asked to do 15
squats and 20 Romanian Deadlims.

Tempo Tempo is the speed of the movement. For example for Squats you are to count 3
seconds down and then 3 seconds up. Romanian Deadlims are 2 seconds down and 2
seconds up.

Comments Tips to remember when performing the exercise .

BB Barbell

DB Dumbbell
W
KBW W. B O D I E S B Y R A C H E Ke`lebell
L.COM.AU PAGE 20
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Monday
legs

WATCH NOW

Se t Se ts R e ps / E x e r ci s e Te mpo Comme n t s

Time

A1 4 15 BB Squats (wide feet) 3030

A2 4 20 Squat pulses 1010 Stay nice and low!

A3 4 12 BB Romanian Deadlims 2020 Back straight, shoulders


back!

B1 4 12 DB Laying Hamstring Curls 2010 Keep hips pinned into


bench

B2 4 10/leg 1 Leg Glute raises 2020

C1 4 10 Hamstring medicine ball curls 2020

C2 4 10/leg DB Bulgarian Split Squats 2020 Make sure you front knee
doesnt come over your toe
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Tuesday
HIIT

WATCH NOW

What to do :

Each round will last 30 seconds, with 10 seconds transiNon Nme to the next exercise & then a 90 seconds rest

in between rounds. You will be compleNng 4 rounds in total.

Each round includes :

Skipping Thrusters KB swings TRX jumps/Squat jumps

Push up Box jumps Sit ups V-Sits

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Wednesday
core

WATCH NOW

What to do : Finish with :

Each core exercise will last 30 seconds, quick Once you have completed all 4 rounds, nish

transiNons with no rest between exercises. 30 with the following sets of sprints:

seconds rest between rounds. Complete 4

rounds. 30 second sprint with 30 seconds rest x 3

40 second sprint with 20 seconds rest x 3

Each round includes :


50 second sprint with 10 seconds rest x 3

Reverse Crunches Leg raises

Bicycles Spider mans


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Thursday
legs & glutes

WATCH NOW

What to do :

Spend 40 seconds on each staNon and then 10 seconds transiNon Nme between staNons, followed by a 60-90

seconds in between rounds. You will be compleNng 3 - 4 rounds in total and nish with a 2 minute wall sit.

Each round includes :

One legged Step Ups (each side) BB Squats Plate Ins and out jumps

DB Standing lunges Jumping lunges DB/BB Thrusts

Double legged bounds KB Sumo Squats


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Friday
pylos & booty training

WATCH NOW

Se t Se ts R e ps / E x e r ci s e Te mpo Comme n t s

Time

A1 3 10/Leg Unweighted Jumping Bulgarian 2010


Split Squats

A2 3 15 Goblet Squats 2020

A3 3 20 Low Frog Jumps 1010

A4 3 15/Leg Resistance band side kicks 2020 Resistance band required

B1 3 20 sec Kick backs Ankle weights required

B2 3 20 sec Straight leg kick ups Ankle weights required

B3 3 20 sec Up and across Keeping leg straight coming


up high in centre then
across down each side

W WB4
W. B O D I E S B3Y R A C H E L20 sec
.CO M.AU Straight leg kick out side Ankle weights required
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Saturday
hiit

WATCH NOW

What to do :

Reps per exercise: 18, 15, 12

Rest per exercise: As li`le rest as possible. Goal is to get through as quick as you can!

Rounds: 3

Each round includes :

Bike sprint (30 seconds) Weighted burpee Dips Push ups

Bent over rows Tricep press Dead lims

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Woo! You did it !


keep reading for to see the bonus content . . .

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THE IMPORTANCE OF GOAL SETTING


Why is goal setting so important?

Without goals, what are we aiming for? SeVng goals gives us a sense of direcNon and drive. It gives us
something to focus on and conNnuously work towards reaching.

Making a lifestyle change isnt always easy! We understand that! Our goal for you is to give you the very best
chance in making these posiNve changes and creaNng new habits and rituals to live a more fullling and posiNve
life. We will help you transform not only your body, but your mind and spirit as well!

There is a reason why you are reading this, and why we are here together today. There is some area of your life
that you would like to improve. Everyone has something they would like to improve about themselves or their
quality of life around them.

Smart Goal Setting . . .

S Specic [Goals must be specic, not generalised eg.

lose weight If you lose 100g then you have achieved


that goal, so then do you give up??]

M Measurable [Make sure you are able to measure how

you are progressing towards your goal]

A A`ainable [Set goals you know you are able to reach]

R RealisNc [Are the goals you have set realisNc to

achieve in the Nmeline you have set?]

T Timely [Set a date that you MUST achieve this goal by.

This is a great way to keep you accountable too and track


your progress against.]

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SELECTING THE RIGHT PERSONAL TRAINER


6 things you need to know . . .

I understand my style of training is quite intense and may not be for everyone, and that some people like to
take an easier opNon which is ne! But I cannot guarantee those girls results.

But what I do wish for EVERY girl is that you know exactly how to choose a great trainer or mentor whether
that is myself or not. There is nothing I hate more than hearing all of those disastrous stories of how girls spend
their hard earned money and precious Nme, only to be led down the wrong path and taught bad habits and
techniques that leave them in just as bad or worse of a posiNon as they were when they started.

Below I have listed my top 6 things your trainer must do for you . . .

1. Really, and I mean REALLY understand the importance of nutriNon! Make sure they have a cerNcaNon in
nutriNon just a personal trainer cert III & IV is not suce these days! Sad to say but there is too many
trainers these days recommending terrible nutriNonal advice and doing their clients more harm than good!

2. They MUST help you to understand nutriNon yourself. If they cannot do that, chances are they dont know
themselves. The goal is to be able to live a healthy maintainable lifestyle yourself so that you dont need
someone looking over your shoulder 24/7 telling you what you can and cannot eat. You should walk away
at least understanding the basics of nutriNon of what macronutrients and micronutrients are and how to
use them eecNvely to fuel your body.

3. Explain nutrient Nming (what foods to eat at what Nmes each day according to your daily acNvity) This plays
a MAJOR role in your recovery and performance whether you are looking to tone up, build muscle or drop
body fat.

4. Incorporate weights and dierent styles of training into your program. Resistance training does wonders for
the body. Your programs should always be fresh and non-repeNNve.

5. Make it personal! Its called personal training for a reason! You dont just want to be another number. We
are always reachable around the clock for our girls which I believe is how it should be. Your trainer should
be with you every step of the way. If they like their space and dont want you contacNng them outside of
sessions, maybe they should look for a new job.

6. Work with you on developing an unbreakable mindset. Without a great mindset, you are doomed for failure.
If your trainer really wants the best results for you, they will help to put you in a state of mind where no
workout is too hard but instead you will embrace the challenge driving to achieve your end goal in mind!

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Whats next

rachel?

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Where to from here Rachel?


if you loved this sneak peak . . .

And you're looking to achieve the lean legs and toned booty youve always wanted, then I'd love nothing more
to help you achieve this with my full course...

6 weeks to lean legs & a toned booty . . .

Id like to invite you on an exclusive 6 week online journey where I will personally work with you every step of
the way to help you achieve the lean legs and toned booty youve always wanted!

No ma`er where you are in the world, this challenge can work for you! Interested? Keep reading to learn more.

W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 31
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Whats included in the 6 week program rach?

6 Weeks Worth of Workouts


3 x weighted leg and booty sessions, 1 x plyometric
Prizes to be won!
First place wins $500 Cash + a Customised Meal

and booty toning session, 1 x full body HIIT and Training Program + a Sports Supplement Pack

session, 1 x upper body HIIT session PLUS there will be runner up prizes!

7 Day Meal Plan Weekly Check Ins With Me!


Where I will monitor your progress with with

My BBR Nutrition guide progress pictures and measurements!

My BBRRecipe Book Access to my Private Facebook


With over 50 amazing healthy recipes Forum
Where we will all interact together!

Professional Supplement
Advice My Guide to Effective Goal
Setting

Exclusive Access To My Private


Training Platform I'll be doing it with you !
Complete With Video DemonstraNons

I will also give my personal details so you can


contact me whenever you need my help . . .
W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 32
how do i get started ?
6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Please click here to get started with my 6 Weeks To Lean Legs & A Toned Booty Program!

LET'S GO!

BBR's 100% Money Back Value Guarantee


We are so confident that you will absolutely LOVE this program,
that if you don't agree for any reason and can't see the enormous
value included in the program, we will give you a 100% refund.
No questions asked!

check out my instagram for more amazing


booty transformations
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6 W E E K S TO L E A N L E G S & A TO N E D B O OT Y ( O N E W E E K S N E A K P E A K )

Copyright 2016
BODIES BY RACHEL

All Rights Reserved.


No part of this publicaRon may be reproduced,
stored in a retrieval system or transmi/ed in any form
or by any means, electronic, mechanical, photocopying,
recording or otherwise, without the prior
wri/en permission of Bodies By Rachel.

W W W. B O D I E S B Y R A C H E L . C O M . A U PAGE 34

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