Take rest days, eat dessert and do everything in moderation.Ī lot of my clients have this fleet of motivation on a rest day and wake up thinking 'Yeah, I'm going to do everything!'. 5) BBG is pretty gruelling so how can you avoid the feelings of exhaustion or burning out? We put so much pressure on ourselves and we shouldn't. Yes, you're going to feel a bit crappy for the first week having not exercised for a while, but we shouldn't beat ourselves up about it. I'm not going to be upset about, say I've plateaued and lost motivation, or question if I'm ever going to be able to get into exercising again. Instead, I've been doing walks and training videos to maintain my fitness. For example, I haven't worked out in two weeks as I've been suffering with the flu so have been unable to head to the gym. Women need to stop focusing on plateauing because it's completely normal. When workouts are constantly changing, its more fun. There are women who have been doing BBG for months and have learned to focus on how they feel, rather than how they look. When you work out, you want to continuously push your body in different ways, working different muscle groups, machines, and stimulate your mind.īBG and BBG Stronger are designed in a way that changes every four weeks and increasingly push you each week, without you even realising it. Plateauing happens when you do the same thing over and over again and expect change.
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View full post on Youtube 4) After a few weeks of exercising, a lot of women experience a plateau. Before you know it, your 28 minutes will be up. You can then choose to try another four exercises in another seven-minute circuit or continue with the previous circuit, and repeat it four times. Decide on the number of reps you want to do, for example 10 reps for each exercise, and see how you feel. 3) If you had 30 minutes to workout what would be your key exercises?īBG is broken down into seven minute circuits (total workout time 28 minutes) so I'd suggest doing doing a set of four moves, such as lunges, push ups, ab bikes and triceps dips. There's so many ways to modify a burpee with a tuck jump, squat, push up and even a plank. For example, for people who aren't as experienced with the jumping motion, you could do a gentle step in and step out move. To be honest, I could live without burpees, but they're great because there are so many variations to a burpee that you can change up depending how easy or hard you want to exercise. View full post on Instagram 2) What's the one move you couldn't live without? I may also include a workout for my abs, such as a bent leg jackknife. I'd also add in a dead lift, squat and lunge in order to get my legs moving. It's an upper body workout which means you're working your arms but your core and legs are also engaged. With a chin up, there's a curved bar which you simply grab, pull down, and slowly release. I love to workout with machines, so I'd do something like a lat pull down, and then slowly build up to doing chin ups as part of the cable machine. Or garden): 1) If you had time for only three exercises right now to tone up and build strength what would they be?
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We sat down with Kayla to find out all about her new favourite exercises, how to overcome burn-out, plus how to workout in a room the size of your garden shed (if you're even lucky enough to own a shed.
It's really taken off and women are loving going to the gym and having a better idea of what they should be doing.' 'As a result, Sweat came about and with the launch of BBG Stronger. A lot of girls were asking me "how can I incorporate a leg press into my workout?" or "how can I use a splinter machine?"' she says.
'There are weights in BBG but no inclusion of machines. Speaking of her latest venture into fitness and technology, Kayla explains 'Sweat with Kayla' – an app including specially curated recipes and exercises incorporating weights – came about out of the realisation that women wanted more from their BBG workouts. With Sweat (an app founded by her partner and CEO Tobi Pearce) plus a devoted social media community comprising of millions of fitness enthusiasts across the world on a mission to inspire each other's goals with hashtags such as #bbgsisters, #thekaylamovement, and #kaylasarmy, she's basically unstoppable. They often think they need to stick to cardio machines because men are the only ones allowed to use rowing machines,' she adds.įast forward nine years and Kayla has grown her internationally successful fitness programme, BBG – a 12-week 'Bikini Body Guide' for women - into something of a global movement. 'For a lot of women, the intimidation factor means there are whole sections of the gym they won't approach.
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