4 Things I Learned in 4 Weeks of Kayla Itsines’ Bikini Body Guide (BBG)/Sweat Program

Happy Monday!

4 weeks ago I committed to starting Kayla Itsines’ BBG/Sweat Program… AGAIN! I say again because I first got the PDF version of this program in the fall of 2014, and I have yet to complete the full 24 weeks (BBG 1.0 and 2.0 included) that I have access to.

I have started the program many times, then quit, then started it again. The furthest I have gotten in the program is probably about 9-10 weeks in, at my best. This time will be so much more! I have seen so many great results in the past with this program, but for one reason or another I haven’t stuck to it.

I’ve noticed that I tend to quit when I get happy with my body, but it so important to keep it up for consistency and maintenance. I have gotten my body to a place where I am happy and confident using Kayla’s guides in the past, then I see it all revert back to my “before” picture very quickly.

It’s easy to get stuck in that trap! It’s also easy to get stuck feeling too busy that we can’t prioritize our health & fitness goals. In reality, if we’re seeking out a more healthy lifestyle, then we need to be ready for discipline on the hard days and consistency throughout it all. This requires knowing why you started! If you know why you started, then you can bring that back into focus on the days you’re struggling to get your workout in.

This is my time to finally commit wholeheartedly to my fitness goals, and I am so grateful to have you on this journey with me!

Of course, Kayla Itsines and her team have come out more recently with the Sweat App, which I have tried. It is amazing! It’s so user-friendly, and it helps create the habit of working out with little incentives along the way. They’ve also created different challenges and meal plan information you can access through the app, too.

I love the app! I’m only using the PDFs until I can earn it essentially – I want to commit to at least the BBG1.0 12 week program I have via PDF to ensure I am ready to invest in the app.

Alright – let’s get to it! The four things I have learned in the last four weeks of doing the BBG/Sweat Program: 

  1. Our bodies are capable of some incredible things! If we challenge our bodies in a healthy way, it is amazing what we can do. My week 1 compared to my week 4 has blown me away –  I can do so many more reps of burpees, push-ups, sit-ups without a break now than I could at the beginning! I started off with many modifications to make the workouts possible for me, and it’s so rewarding to slowly let go of those and see my strength develop!
  2. Rhythm can be the difference maker in your workout! Using your breathing as a metronome to your workouts can help keep yourself out of your head and focused on efficiency in your reps. You know how they say “your mind will want to quit before your body? Keep going.” Well, rhythm with your breath can be your ticket out of your head, which is probably focusing too much on wanting to be done with the workout to really push your body (in the best way) to meet your workout goals.
  3. Make your cardio (LISS) fun! It’s not so bad if you find something that you enjoy. Kayla has it set-up for you to do 2-3 LISS cardio each week for 30-45 minutes each time. Now this can get boring if you hate running on a treadmill but can’t think of a better way to get that LISS in. This piece of your program can be something you look forward to if you find an activity you really love to do to fill in this time, whether it’s playing soccer with your friends, swimming laps in the pool, going for a walk with your sibling or partner, taking your dog for a hike (my personal favorite). If you are stuck doing your cardio inside for whatever reason, watch funny videos or motivational talks to fill up your time while you use that elliptical. Don’t limit yourself in LISS to doing something that will check the box off but will leave you bored!
  4. When you’re committed, the results will follow. You gotta find the right reasons for you to get healthy. If you find your why, you won’t need to rely so heavily on searching “fitspo quotes” into Pinterest (although, we do all love some great fitness quotes). Once you discover why it is that you are choosing to get healthy, then the results will follow because you will be disciplined and grounded in that reason to do what you need to do to take care of your body. For me, when I finally switched my motivation from solely looking good in a bikini to investing in my health now so way off in the future I can play with my grandkids and great-grandkids, then the results came easier because I knew why I cared about what I was doing. It wasn’t only to look hot while I float the river, but that is a bonus! It is to take care of myself so I can be there for many special moments for the rest of my life. Fitness and health are huge in preventive care, and that is my why. That keeps me going!

Let me know your why! And if you’ve tried Kayla’s workouts before, what did you think? Are you as big of a fan as I am?

I can’t wait to check back in with you in 4 more weeks to show you my progress with Kayla so far!

Have a wonderful week. xx,


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