#BBG mums looking for some inspiration, @bbgbellafit shares how her REALITY has changed her MINDSET and an important message that you are often more capable than you think. YOU are amazing! She says "1 week post baby ➡️ January 1st ➡️ now, 20 weeks into bbg and I’ve noticed many things: You don’t need to restrict yourself to certain foods, just portion it better Some days you’ll feel tired and that’s okay, listen to your body Love yourself in the process And mostly, just have fun! Before I was focusing too much on losing the weight to where I wasn’t letting myself really have anything I craved (i.e. cake, pizza, cookies ) and I’ve allowed myself to do that now as long as I’m not overdoing it. I’ve felt a lot more healthier than before and as I’ve said before, I may not be “super fit” but I’m working towards it and will soon add in a lot more weights to my work out by doing the fierce program 💪🏽."
Something I often hear from ladies in the community is that they feel overwhelmed by the gym and don't know where to start! A great way to build confidence and get comfortable at the gym is to start integrating a few pieces of equipment and workout machines into your routine as it requires a less comlicated learning upfront. For those of you who have just joined a gym, here is an easy to follow #BBGStronger style workout that requires some fundamental pieces of equipment to get you started💧! ✅Seated Row - 12 reps ✅Bench Press - 10 reps ✅Tricep Dip - 12 reps ✅Wall Squat - 30 seconds ✅Glute Bridge - 12 reps
SOOO many people ask if they can get the same amazing results when they workout at home and without a full gym set up. I want to let you know you 100% CAN! My #BBG program and the concept of minimal equipment came about because I was working as womens only, mobile personal trainer for a LONG time. Women would book me in to come to their house, with my own equipment, and train them in their living rooms, outdoors or lounge rooms. I KNOW you can do #BBG without a gym because I've trained women like that for years! You do need a few basic items to complete BBG but I have also listed some alternatives if you don’t have these available! ✅Dumbbells - Two safe, heavy objects (3-6kgs each ) such water bottles (filled with sand ) milk cartons (filled with water haha ) ... or any other household items can be used - get creative! ✅Flat Bench - Any flat, stable surface will be suitable, such as a chair, ledge, park bench or sturdy box (this can also double as your step! ) ✅Kettlebells - You can fill a small backpack with household items OR ziplock bags full of sand (8-15kg ) and use this as a substitute for a kettlebell! ✅Medicine Ball - Dumbbells held in each hand or house hold items of the same weight will work. The backpack idea (above ) will work for this too! ✅Skipping Rope - There is no real substitute for this BUT if you are restricted for space, you could complete 'air skips'. ✅Barbell - You can use dumbbells or two heavy objects which are the same weight eg. I saw a lady use a broomstick with two orange juice cartons on either side ✅Bosu - You can get rid of the bosu all together but you will need to modify the exercises accordingly e.g regular burpee instead of a bosu burpee.
What to bring when you don’t know what to bring 😝😝 A FRUIT PLATTER!! These are amazing for events or even to just leave on the kitchen bench for when your friends (or kids ) are there! Fruit can EASILY stay in the fridge for days or weeks without being eaten.. BUT as soon as you cut it up and place it on a platter .. GONE! If you are looking for something a little more sweet, you can dip the ends of the strawberries in some dark chocolate😍🙌 Photo credit: @naturallyzuzu
Squats are one of the most common exercises you can do, and there are SO many different ways to do one. In this video I’m going to show you how to safely and effectively complete FOUR variations. I have included tips below to help you maintain correct form to get the best results possible. SQUAT ✅This a conventional form of squat. Great for strengthening the glutes AND quads. ✅Ensure your feet are slightly wider than shoulder width. ✅Maintain a neutral spine. ✅Keep your weight through your heels. BOX SQUAT ✅Box squats are a great variation for beginners! ✅The box acts as a guide, something to aim for and assists with keeping bodyweight through your heels. SUMO SQUAT ✅ This variation is great for targeting the glutes and the wide stance assists with extra glute activation. ✅This variation is also REALLY good for working the adductors (inner thigh ). PAUSE SQUAT ✅This simple variation increases the amount of time your muscles are under tension. ✅The pause squat is also an effective way to intensify a regular squat movement with limited equipment.
What an AMAZING journey and transformation from @keepaiming using my #BBG program. She says "I still can't quite believe that this is my body when I look in the mirror!! 😳 I've never felt this good and was never this proud of myself as I am right now!! I started my @sweat BBG journey on January 14th with Kayla's 12 week challenge! 🏋🏻♀️ My goal was it to get below 65 kg at some point! Now, a little over 6 months later, I did not just complete my goal 💯 but also got stronger & fitter 💪🏼healthier 👩🏻 happier 🥳 and way more self-confident!💃🏻 I lost a bunch of weight (13,7 kg/30 lbs ) 📉 a couple of sizes in clothes (down 4 sizes ) 👗 and quite a few centimetres/inches ⬇️ but I gained so much more!! The way I see myself now and the happiness and lightness I feel everyday is everything! ❤️ Thank you @kayla_itsines !!"
Ladies! Who has a FIT BALL at home?! Not only do they make a great seat 😂 ... no seriously... they do! They are also awesome #postpartum for your core! Keeping a fit ball on hand is a simple way to add an extra level of intensity to your regular body weight workouts. #BBGcommunity, who wants to me to show you some of the exercises you can do with a fit ball?! Don’t forget to share your own if you already do this!!
When times get hard or you feel tired, it can be easy to give up or skip your workout. My top tip for those tough days? Remind yourself WHY you started in the first place and imagine HOW good it will feel when you get there. There is NOTHING more rewarding that accomplishing something you worked so hard to achieve. Every tough day that you overcome will make the result feel even better! You got this!!
As I am now starting to build back my strength #postpartum, one of my PERSONAL goals is to continue to challenge myself, and completing workouts from #BBGStronger is EXACTLY how I’m going to do it. This lower body workout SERIOUSLY challenged me. If you are feeling strong and ready to push yourself, save this video and follow along today! Set a timer for 7 minutes per circuit. Focus on movement quality over quantity. ✅Sumo Leg Press - 12 reps ✅Stop Squat - 15 reps ✅Lateral Lunge (Kettlebell ) - 16 reps (8 each side ) ✅Outward Snap Jump - 20 reps ✅Calf Raise - 12 reps ✅In & Out Jump Squat - 16 reps ✅Goblet Squat (Kettlebell ) - 12 reps ✅Kettlebell Swing (Kettlebell ) - 12 reps If you LOVED this workout, head to the link in my bio to try my BBG Stronger program in the @sweat app today.
Let's talk about CHANGE. Such a simple word that can carry stress and NEGATIVE feelings for so many women. In an attempt to make someone feel better or build confidence, I often hear women saying to each other - ‘you don't need to change’....but sometimes that can do more harm than good. Telling someone “you don’t need to change” when you have absolutely NO idea how they are feeling, could actually be more damaging than supportive. Some women WANT to change more than anything, why not just say “I’ll be there for you”?! As a trainer talking to a new client, the FIRST thing I want to ask you is ”how do YOU currently FEEL about yourself”. Some women don’t FEEL good or may be in a negative situation that requires change! This is why it’s always important to know people's stories before you comment on their lifestyle or needs. Personal training is of course personal and so should our approach be to helping people as we are each unique and overcoming unique difficulties in life. Change can be scary and sometimes uncomfortable BUT change can also be what pushes us to grow beyond our comfort zone and challenge ourselves. As a community I believe it is SO important for us to understand that change can be positive and know when to ENCOURAGE it 🙌🏽. I am by no means suggesting everyone needs change BUT what I am saying is to the women who FEEL they need change, that WANT it and are READY, don’t let anyone’s thoughts or comments limit you from taking that first step. You are unstoppable 💪🏽!
Quick trip to the gym today for my #BBGStronger workout (modified to suit me postpartum )💪🏻💧. Since BBG Stronger requires a mixture of free weights and machines and is something I can't complete at home, it's so important for me to plan my workouts in ADVANCE. This way I can make sure @tobi_pearce or my family (usually my MUM, bless her ) are free to watch Arna while I get my @SWEAT on. Lately I have been working out at night because I feel like it’s the most convenient for me, but sometimes I’ll have a chance to get to the gym during the day. I like to make sure I know Arna is sleeping before I leave for the gym. Remember ladies, there is NO right time of the day to workout. Whenever you have TIME, is the right TIME. www.kaylaitsines.com/app
Ladies, one of my top tips to help beat any dips in motivation is to accept that you may have setbacks! No matter how much you plan, sometimes life gets in the way and you might not be able to fit in your workout, and that’s OKAY. If time is your concern, another option is to look for a quicker alternative! On days when I am short on time and can’t fit in a #BBG workout, I use the 'quick workouts' feature in the @SWEAT app. These range from 15 - 20 minutes, can be done at home and are a great way to keep active when you can't fit in a full session! Rather than dwelling on the workouts you didn't do, focus on the small wins and not the setbacks. You've got this 💪🏽!
If you are currently struggling with or recovering from an injury, it can be really difficult to find ways to incorporate exercise back into your routine. One of the MOST common requests I get are for exercises which are easy on the wrists, so, here are some wrist-friendly options to help minimise pressure on the area!! ✅Push Up (Dumbbells ) - 10 reps ✅Seated Row - 12 reps ✅Lat Pulldown - 12 reps ✅Tricep Pushdown - 15 reps Tip: Often the most pressure is applied to the wrists when they are in an extension position (when the roof of your hand is bent upward, or towards you ). To combat this, try keeping your wrists in a neutral position (with a clenched fist with minimal flexion or extension 👊🏼 ) to offset the pressure.
Something I see SOOO often is ladies feeling overwhelmed trying to change lots of big aspects of their life at the same time; like their diet, routine and training. @learning2loveburpees shares an important message about setting small, ACHIEVABLE goals to transform your motivation into a habit. LOVE THIS! 🙌🏽 She says "Start small. Just 30 minutes a day. Break a sweat. Repeat again tomorrow. Next week tackle the meal prep. Or the 64oz of Water. Or even the laundry (if you’re feeling adventurous 😜 ) But know that it’s okay to start with one small goal at a time, because eventually those goals will become habits and those habits are going to change your life. ❤️"
Ladies, who LOVES including things like spinach, spirulina or even avocado in their smoothie bowls?! There are so many benefits of a green bowl AND with the right flavour combinations they can also be delicious! Here are some great ways to incorporate a little green goodness into your smoothie bowls: ✅Ingredients like baby spinach and avocado have almost 'NO' flavour, especially when blended with sweet fruits like banana, berries, pineapple or mango. Baby spinach is a great source of iron and calcium which is so important for energy and bone health while avocado provides lots of healthy fats that are great for your skin, heart and more! ✅ Spirulina is an amazing plant-based protein source that is packed with antioxidants but does have a STRONG taste that not everyone loves. Any type of fruit will tone down the flavour, but it actually goes really well with cacao. Try combining spirulina with frozen banana, cacao powder and your choice of milk for a delicious chocolate smoothie option! ✅In just one serve of nut butter, you'll get a range of nutrients including protein, fibre, vitamins, minerals and healthy fats. It's also the perfect way to make green bowls taste great! Peanut butter in particular has a strong flavour so you only need a small amount of it to give your smoothie bowl for a super nutty taste! Photo Credit: @myberryforest
#BBGcommunity member @jorjabbg shares how positive changes to her lifestyle have improved how she FEELS mentally and physically. Jorja says "Posting for my own motivation! 🙌The girl on the left was unhappy with the way she felt all the time (probably from a diet that consisted mostly of fast food and chocolate! ) and wanted to improve herself and focus on following a healthy lifestyle. I am SO proud of myself for taking the steps to transform not only my body but also my mind and for pushing through all the workouts and early mornings to achieve what I have! I’ve never FELT better! 💖 My progress was not linear - when I finished the 12 weeks the first time in 2018, I slipped back into old habits and put on half the weight I had lost back on. I was going to the gym and trying to eat better but the results weren’t showing so I went back to the BBG because it worked for me the first time! I finished the 12 weeks and then did the same thing.. whoops! 😅 So I am now currently on Week 3 and ready to stick to it this time even after the 12 weeks because I love what it does for me not just physically, but mentally as well. I have never felt better and can’t wait to see my progress again after round 3! 💕 . Well done to all the girls who are still pushing through those workouts - it’s so worth it!! 🙌❤️"
Ladies, you do not need to make BIG changes to start forming healthy habits. Start SMALL. If you catch the bus to work, get off one stop early. If you always take the lift (elevator ), use the stairs. It's about making little changes everyday. It's about figuring out what's achievable for YOU and being CONSISTENT. After a while, you'll be doing it without even realising!!
The road to health and fitness is NOT easy. Developing healthy habits and living them every day is HARD. Don't think of your tough days or setbacks as failures...instead think of them as an opportunity. To LEARN, to re-focus, to remember WHY you started and why you're going to keep on going. Each lesson we learn gives us the wisdom and experience we need to be resilient and to PERSEVERE 😤💪🏻. #BBGcommunity, what lessons have YOU learned on your health and fitness journey to help you achieve your goals!?
#BBG WEEK 4!! Ladies, who else is on Week 4?! I have SLIGHTLY modified this legs workout to suit my needs. As I rebuild my strength #postpartum, I am gradually starting to increase the difficulty of my workouts to CHALLENGE myself (and this WAS challenging 😅 ). Follow along with me OR in the @SWEAT app. Reps below. Let's do this 🔥🏃🏼♀️ Circuit 1 ✅Burpee - 10 reps ✅Jump Lunge > Alternating Lunge - 20 reps (10 each side ) ✅Knee-Up - 24 reps (12 each side ) ✅Sumo Squat - 15 reps Circuit 2 ✅Skipping - 50 reps ✅Walking Lunge - 24 reps (12 each side ) ✅Reverse Lunge & Knee-Up - 30 reps (15 each side ) ✅Jump Squat > Split Squat - 15 reps
Just over a month ago I shared with you that one of my personal goals was to REBUILD my lean muscle mass and strength because when I am fit and strong physically, I FEEL stronger and more confident - and that’s the true goal 🙌🏽! Obviously this is a journey and I’m not there just yet 😅 BUT, since getting back into a consistent workout routine with #SWEATNATION I can feel myself getting STRONGER and more CONFIDENT every single day. Today I just wanted to take a moment and thank all the AMAZING women in the #BBGCommunity that have have joined and trained with me through #SWEATNATION. Ladies, seeing your journeys and the support YOU provide to myself and others is AMAZING, so THANK YOU! TOGETHER we are stronger 💪🏽 #SWEATNATION together with @underarmourwomen helping to reach and inspire more amazing women around the world. #UAHOVRApex
What's YOUR next adventure?! Now that we've almost completed #SWEATNATION, it's time to start thinking about what comes NEXT, and importantly how can you take everything you have learned and turn it into your lifestyle. Whatever your plans are, wherever you go, remember that the healthy habits we have formed are here to help us for LIFE. Think about how you can incorporate your new and improved habits into your every day life, for the long term. Be flexible! The schedule you have planned this week, may not work for you the following week. Staying agile is KEY to helping achieve your health and fitness goals 🏃🏼♀️👏🏼. Photo Credit: @brettmurrayphotography
Arm day 💪🏻? This workout is a perfect quick arm burn if you are short on time. If you’re after a challenge, try adding these moves to the end of your regular workout to really finish STRONG! For a quick workout or end of workout challenge, try doing 3-4 rounds ⬇️! Shoulder Press - 12 reps Tricep Extension - 12 reps Bicep Curl - 12 reps Rest - 30 seconds
Don't let the fear of getting STARTED hold you back. Be BRAVE and take a chance on changing your life for the better. Keep moving forward and NEVER let anything or anyone stop you from reaching your full potential 🙌🏼✨.
@misssaraholson_bbg continues to make amazing progress, with my #BBG and #BBGStronger programs. She says "Here is my 12 week progress from #bbg ! When I started I was wanting to tone up my body a bit more. Especially my arms and abs. I had taken the previous month off trying to find a program that I was wanting to do. I feel like BBG Stronger has helped bring me closer to the results that I'm wanting."
#BBG is designed to be flexible and allow you to set your OWN weekly routine. The day and time you complete your workouts is completely up to you! I encourage you to learn to integrate the BBG program into your lifestyle and make your workouts work for you and your needs! Here’s what you need to know: •There are 3 #resistance sessions per week. These are your 28 minute workouts! • 3 cardio ( #LISS ) sessions. This could be a 30 minute fast walk (no breaks ). •1 active recovery and 1 rest day. Your active #recovery means stretching and/or foam rolling. #Rest is your time to relax, no workout! Here is an example week: ✅Monday - Morning #BBG workout (legs ) - 28 minutes ✅Tuesday - Walk on lunch break - 30 minutes ✅Wednesday - Morning #BBG workout (arms and abs ) - 28 minutes ✅Thursday - Fast walk on treadmill in evening- 30 minutes ✅Friday - Evening #BBG workout (full body ) - 28 minutes ✅Saturday - Fast walk outside PLUS recovery session - 30 minutes ✅Sunday - REST 💤
#SWEATNATION WEEK 4 👏🏼👏🏼👏🏼!! #BBGCommunity, I am so PROUD of how absolutely dedicated you have been, working HARD on your journey to life long healthy habits. Now that we are headed towards completing our challenge, I want you to take a moment to think about how you FEEL right now. Do you feel proud? Do you have MORE energy? Are you feeling STRONGER? Now think about how amazing it would be to feel this way for the REST of your life. SWEAT NATION is only the beginning ladies. The habits we form TODAY, lead us towards a better TOMORROW.
#SWEATNATION ladder challenge number 2!! This time it's ARMS. If you are short on time and looking for a quick arm burn, this ladder workout is a GREAT way to work your shoulders, biceps AND triceps. If you want a SERIOUS challenge, try adding this to the end of your regular resistance workout to finish STRONG 💪🏻. Perform 1 rep of each exercise, then 2, then 3, until you get to 10! Bicep Curl - 1,2,3 etc Shoulder Press - 1,2,3 etc 🔥🔥🔥
I KNOW pizza is something that many of the ladies in the #BBGCommunity enjoy and I am here to tell you...it doesn't HAVE to be unhealthy. Loading your pizza base with TONNES of fresh veggies is a great way to make sure you get all the nutrients you need from your meal. I LOVE the idea of this beetroot hommus spread as a sauce. Who else likes to get creative with their healthy pizza toppings? Comment below!! Photo credit: @legallyplantbased
#BBGCommunity, #SWEATNATION is not about physical results. SWEAT NATION is about setting a foundation of healthy habits and making health and fitness a part of your routine. It's about learning how to CONTINUE to implement those healthy habits to ACHIEVE results. It's about creating a positive relationship with our bodies for life! This is EXACTLY what @sophonthemove has done using my #BBG program. What an absolutely incredible effort and inspiring message! She says "Proud. Proud of how far I’ve come physically. But more important: Proud of how far I’ve come mentally. It’s not easy sharing the left picture because it’s from two years ago when life hit me hard. Looking at myself brings back feelings of loneliness, selfdoubt, heartbreak and failure... I felt ugly and disgusting even though nothing was wrong with my body. The problem was in my head! I’m SO PROUD of myself for crawling back into the light. For fighting. For somehow making it through. That’s the only transformation I care about right now 💪 You see that smile on the right? I meant it! I took this picture today and I’m doing better than I ever was! If you’re in a place of selfdoubt and pain right now, I want you to know that you are STRONG! You will make it through, even if you don’t know how rn! You are beautiful and your light shines so bright already, don’t let anybody take it from you! The world needs you and if you feel like nobody cares: I do! Because I’ve been where you are and if I made it through, you can do, too!!" YES. You CAN 👏🏼. Start today and create healthy habits to help guide your way to results with SWEAT NATION. Head to the link in my bio to get started.
Ladies... what are you doing to make yourself HAPPY today? Whether it's planning an overseas trip, cooking a meal for the people you love OR sweating it out in the gym (or all of the above ) do it for YOU. Part of living out the healthy habits we've developed during #SWEATNATION includes taking time out to do the things you love and that make you feel AMAZING, inside and out. Don't rely on anyone else to make you happy, take your health and happiness into your OWN hands. Photo Credit: @delafuentecam www.kaylaitsines.com/app
The countdown is on!!! Just over ONE WEEK left of #SWEATNATION and I’m SOOO PROUD of every one of you 👏🏼🎉. What's important to remember is that the habits we have established over the last month are here to support us for LIFE. Now it's time to make sure they become part of our every day... If you’ve struggled to fit in all of your workouts you could consider adjusting the volume OR reworking your daily schedule. For example, if waking up in the morning has been hard for you, why not try working out in the evenings instead? Use this week to figure out what is REALLY going to work for you moving forward. Head to my Instagram story now and plan YOUR FINAL WEEK OF #SWEATNATION 🔥. #SWEATNATION together with @underarmourwomen helping to reach and inspire more amazing women around the world.
Do you have a "salad" that you eat EVERYDAY? If you are someone who meal preps salad to bring to work, it can be really easy to get stuck using the same ingredients everyday. I know a LOT of ladies I've spoken to have said it's like they're on auto-pilot when they go to the supermarket for work lunches 😂. While it's great to have something that works for you, it's also important to get a variety of nutrients into your diet. If you're stuck for ideas, adding some nuts, rice or seeds to your salad can be a really easy way to mix things up and add even MORE goodness to your already healthy lunch 🥜🍓. Photo Credit: @realandvibrant
One of the GOALS I hear from many of women in the #BBGCommunity is to be able to safely and effectively complete a push-up. Whether you are new to fitness or have been training for a while, it's important to remember that completing any exercise with the correct form is KEY to avoiding injury and achieving the best possible results. In this video I wanted to show you how you can progress and continue to challenge yourself with push-ups as you get STRONGER. Here are some tips you can apply to each of these variations to help you safely learn and build on your technique. ✅Ensure your elbows are below your shoulders (On a 45 degree angle to your torso ) ✅Engage your core and maintain a straight line from head to toe/knee (Avoid letting your hips dip ) ✅Keep your eye level neutral (Look ahead, not at your toes ) ✅Keep your hands parallel with your body ✅Focus on slow and controlled reps, particularly if you are a beginner
Life is TOUGH isn't it Ace 😂💤. He is REALLY taking his rest day seriously... and you should too!! Part of our 30 days of #BBG/ #BBGStronger for #SWEATNATION includes 1 REST DAY every week. This could either mean complete rest (like Ace haha ) OR active rest. 'Active' rest simply means keeping your body moving, without over exerting yourself. Some great ways to stay active on your rest day could include a gentle walk, stretching or yoga💪 www.kaylaitsines.com/app
The road to health and fitness is NOT easy. Developing healthy habits and living them every day is HARD. Don't think of your tough days or setbacks as failures...instead think of them as an opportunity. To LEARN, to re-focus, to remember WHY you started and why you're going to keep on going. Each lesson we learn gives us the wisdom and experience we need to be resilient and to PERSEVERE 😤💪🏻. #BBGcommunity, what lessons have YOU learned on your health and fitness journey to help you achieve your goals!? https://sweat.onelink.me/VjFS/spKI Photo credit: @besttraveltrips