Each of the workouts in the Training Guide includes two circuits, which you will complete two times (4 circuits total per workout). I should also mention that the workouts are fairly challenging, and if you don’t have a strong fitness background you should probably spend a week or two doing some light exercise before getting started. Because I already followed a relatively healthy diet, I used this eBook as a general guideline. This is probably the topic I received the most questions about: What counts as a healthy fat? I also noticed my shoulders and arms were a lot more defined, probably because I was mostly running before I started the Bikini Body program and was admittedly ignoring my arms and abs a bit. While this program worked well for me, it’s like any other fitness and nutrition regimen in that you will get out what you put in. For more information about my experience with the Kayla Itsines Bikini Body Guide eBooks, please review the Workouts tab at the top of the page, and click on Kayla Itsines.
That being said, I haven’t been sticking to the routine as much as I was a couple months ago. Then the summer came rolling right in, complete with flex Fridays, long weekends away from home, and fun activities with friends on weeknights. You may remember that on a run last week I was feeling a bit frustrated with my pace, and I mentioned that I felt like I had lost my running mojo. The Kayla Itsines workouts are great for strength training and HIIT, but they can’t replace my love for running.
Last week I mentioned that I’ll be starting track workouts with Anne on most Thursdays, which should help my speed tremendously. I’m looking into fall races within driving distance of DC, so anything from NYC to Virginia Beach would probably work.
Can you believe it’s been more than a month since I’ve posted a What I Ate Wednesday post? The insanity!! I have pretty much omitted cereal from my breakfast rotation (I know, I never thought that would happen either) and I am loving it!
The first is perfect microwave banana oatmeal from Anne, usually with a little natural peanut butter and nuts, seeds, or dried fruit mixed in. I’ve been making oatmeal this way for almost a year now, and I don’t think I could make it any other way again! The other recipe I’ve been loving lately is the two ingredient pancake from Tina (who just had her baby BTW! The first time I tried making these two ingredient pancakes I thought they were sort of watery and weird, but once I got the hang of cooking them low and slow, I realized I had been cooking them wrong! I’ve been making my own salad dressing too which includes a mix of olive oil, balsamic vinegar, mustard, salt, pepper, and a little honey. So what happens later in the week when my friends invite me to a BBQ where I know I will probably want a cheeseburger or hot dog and will be drinking beer? Ok now moving on to the workouts- they have been going great!! I’ve explained how the workouts work here and here, so today I will just tell you that I am still totally loving them. The workouts are challenging but they don’t make me want to die, and I am always, always dripping in sweat at the end. I have honestly not lost that much weight in my 5ish weeks of following this plan (I think this is probably because I was already eating healthfully and was in decent shape before I started), but I can definitely see changes in my body!
The BBG Nutrition Plan (which is called the Healthy Eating and Lifestyle Plan aka HELP…so clever!) is one of the things I was most excited about when I decided to try out the 12-week BBG plan.
You’ll notice that some of the serving amounts seem pretty large (6 servings of grains!) but the portion sizes are actually really small, so it balances out. Not much has changed with my snacks; I still eat an apple almost every day and depending on whether I have any servings of healthy fats left I will also eat some almonds or peanut butter on the side (just 1 tsp.
Here is a tilapia filet with Thai curry sauce that I pulled out of the freezer from the Saucy Fish Co., some broccoli rice, and sweet potato wedges (that recipe is also from Carrots ‘N Cake! Unfortunately (for me) Desserts and Alcohol pretty much have no place in the nutrition plan. I know.
I think the reason I’ve been taking the LISS workouts so easy is because the circuits are so tough!!
I am usually dripping in sweat after each and every workout and feel sore in some spots the next day. Over the weekend I was lounging around on the couch and feeling bad about my body, when I read this blog post on the Skinny Confidential. Kayla had been a trainer for a few years when she realized there weren’t many fitness or nutrition plans geared toward women. I am so thrilled it is the weekend so that I can tackle some house projects while Quinn visits her grandma Tyburski. In fact, yesterday, she tried chewing on a cheese grater and stuck her entire hand in a bucket of paint. Chances are, you might not need all of these things, but I put the groceries on here that are most likely.
Orzo Caprese – gently toss throw listed ingredients in a bowl based on container servings allowed for 21 Day Fix. BONUS: Anyone who is subscribed to my blog will be getting an email with the coupon code for my 21 Day Fix Meal Plan Guide! The HELP guide starts off by providing this 14 day meal plan, which is full of delicious and easy to make meals. As someone who has come from a background of counting calories and macro’s in the past, the HELP guide is truly a breath of fresh air. Kayla Itsines recently released a new recipe guide that is designed to work with the principles laid out in the HELP guide. Hi, I am a 15 year old currently starting the BBG and wasn’t planning to do the HELP guide because it is very difficult for me to prepare the lunches and in my current situation, 1,600 calories is too low for me. I am following the Dukan method and I am so scared to incorporate carbs that kayla suggests.
I am fussy with what I eat and can not tolerate bananas, pineapple and salmon – which are often featured in healthy eating plan.
However one thing I am struggling with is the amount of fruit, it’s not a lot but I cannot stomach the flavour or texture even when in smoothies.
Another question – can I make my own food plan on the guidelines Kayla has made – 6 grains,5 veggies etc?
Yes, you can definitely make your food plan as the guide is flexible and tells you the minimum amount of servings you need a day (feel free to add more if you feel hungry etc). Secondly I have a big party this weekend and then a wedding the following one which will make it really hard to do the food and exercise.
I have the guides and have started today but just wondered if anyone knew what the opinion of coconut milk is in this plan? I’m starting the guides, but I want to know if it is essential to also purchase the recipe guide and HELP guide in order to get results. Please see what I wrote to Hannah I recommend the guides and think they will help you get the best results possible, but I think you will stil see results regardless.
I think that a nutrition plan that was tailored personally for you by a qualified nutritionist is always going to be the best option.
I’ve been trying to see if anyone else has asked this but I thought I would just ask personally! Okay, I will answer you questions in reverse order – the HELP guide is absolutely adaptable.
I think as long as you are a fan of some sort of lean meat, healthy complex carbohydrate, dairy and fruit then you will be totally fine. Hope this helps and feel free to shoot me an email if you have any more specific questions!
They are truly inspirational photos, and are part of the reason why I’m sure so many women are dying to try her program. You would complete this circuit as many times as you could in 7 minutes (I usually can get through them twice – sometimes more, sometimes less) and then do the second circuit (not pictured).
I do believe anyone can do these workouts to a varying degree, but that does not mean they are easy. Nutrition Guide is very simple and follows the Australian dietary guidelines, which seem pretty similar to the U.S. I did not use her recipes or meal plans, but I did track my servings using the notepad function on my iPhone. You need to figure out what eating plan works for you and adjust the recommendations to fit that. The nutrition plan is also really helpful, and I’m so glad I decided to give these eBooks a chance. When I first bought the eBooks, I followed the workouts to a tee and never missed a single Monday, Wednesday, or Friday workout.
I am still working out 3-4 times a week, but sometimes it’s just a short run with Jack, or 2 of the 3 Kayla Itsines workouts I am supposed to do.
The run itself was fine and was still a lot of fun, but I just didn’t feel as fast or strong mentally as I used to.
I also want to get back into the habit of incorporating long runs into my weekend plans , since it’s one of my favorite things to do (last summer I used to squeeze in my long runs no matter where I was, so I know I can do that again).
I mean, I have said over and over again that I enjoy my workouts most when I am working toward a goal. One big difference for me is that I don’t think Fabio is interested in running another half, so I will probably go out there solo or with a friend, though we will probably be running at different paces.
These days I have been switching back and forth between two awesome breakfast recipes that came from some of my favorite bloggers. If you’re looking for something new to eat for breakfast I would definitely give these a try! The night before I’ll usually pack my greens and veggies in a giant tupperware container, and then I put the grains and protein in a separate, smaller container. I make this on Sundays too and then pour it into little individual containers to bring to work. Of course when my alarm goes off at 5:30 I want to either throw my phone at the wall, pull the blankets over my head, or basically do anything to get out of bed and workout, but the thought of how I will feel once my workout is over always gets me up and moving. I’ve noticed that when I lay in certain positions, my legs no longer touch where they once did, and my love handles and behind look smaller (to me). Two weeks ago I told you about how I purchased the Bikini Body Guide eBooks from Kayla Itsines (affiliate link, FYI), and you guys seemed really interested in them! I’ve lost about 5 pounds in two weeks, although I have to say most of that was probably bloating from all the junk I ate and drank right before I started.
As I have explained before, it’s basically like following the old food pyramid recommendations we all grew up with. One slice of bread, for example, counts as one serving, so a sandwich would be two servings. The picture below includes one container of blueberry Chobani, a sliced banana, and organic coconut granola. Carrots and hummus still make a perfect snack (I usually count hummus as one of my healthy fats though, so I have to be careful how much I have). I am trying to include more lean meats and lots of veggies, but that has always been a priority for me. However, since the BBG plan is a 12-week program, I’m trying to be realistic about things.
I’m on week 3 right now, and for weeks 1-4 you complete 3 resistance training workouts (circuits) and 2-3 low intensity steady state (LISS) workouts like a light jog or power walk.
Once she realized how much people liked her plans, she created two eBooks so her workouts and nutrition plan could be available to people all over the world. At the time, I had not used Kayla Itsines’ HELP guide alongside her workouts so I had not formulated much of an opinion over them.
The only meals that didn’t really work for me were the juices (as I do not have a juicer) but they can be easily adapted to make something else which is explained in the discussion of food groups.
I feel like it provides a healthy and sustainable guide to healthy eating that will keep you full and satisfied. I bought it because I was curious and love the variety of easy to make yet delicious looking recipes contained within it!
I think you should be fine if substituting it and it seems as if there is really no choice if eating fruit makes you sick! I find that i don’t have the time to prepare different meals for each day and would rather have the same breakfasts snacks and lunch and just change my dinner around the guidelines she has suggested.
I make my own food plan based around the HELP guidelines and it has been working well for me. Honestly, that is more of a personal question: you should ask yourself if you feel strong enough to get back into it and complete the workouts with proper form or if you think you need to redo some workouts before you can get back into it. Since you are eating less than the guide recommends, just slowly start to build up your calories.
Kayla is all about balance so even if you cannot follow the guide those 3-4 days, there is no reason you do not need to wait until after to start. Lots of healthy eating plans that I have followed before have included it as ok but not sure about this plan as haven’t got the recipe guide and cannot find a mention of it in the nutrition guide? I can only assume it would count under the dairy section, unless you are using full fat coconut milk to make curries.
I had a pretty sound understanding of nutrition when I started with just the guides, but when I did BBG 1.0 my second time, I used the HELP guide and lost 7 pounds. I just wasn’t going to go exactly by the food guide, but do similar things or just eat healthy meals at times! Yeah, as long as you are being mindful of what you eat and are eating clean, I am sure you will still see results in the stomach area.
I am now on week 7 and determined to finish but I am not seeing a single change in my body!
It does give a 2 week meal plan to follow but I usually make my own meals following the servings suggested. From what I’ve heard the big difference is that the vegetarian one includes protein options such as fish, tofu, tempeh and etc.
I just started kaylas BBG (I?m on week one) and I?m so confused with the help guide, because I?ve counted macros all my life.
Hope this helps you, and bear in mind that most of these meals are high energy, so you should not be gorging on the dipped dark chocolate every few hours, for example! This workout should take you 28 minutes total, not counting any time for resting between circuits (4 circuits x 7 min each = 28 min).
After that you would repeat the process until you’ve done circuit 1 twice (14 minutes) and circuit 2 twice (14 minutes) for a sweaty and challenging 28 minute workout. Bikini body or not, this program is a really good routine to follow if you’re looking for something new to keep you on track with your nutrition and fitness goals.
I was also tracking what I was eating, and throwing in a few other workouts here and there for good measure.
I would like to keep doing the Kayla Itsines workouts for cross-training purposes, but I might cut them down to twice a week instead of three times a week. I also am thinking about the Navy-Airforce Half because I have a coupon code (oooh yeah) and it will be a little easier for me logistically, but it’s on Sept. It will be weird not to have my biggest supporter by my side, but he has promised to at least cheer me on from the sidelines! This will also give me a chance to talk more about my progress with the Kayla Itsines eBooks (affiliate link, FYI), which will hopefully be helpful since you guys have had a LOT of questions!!
A lot of the time I will wind up having another salad of sorts, but usually with some different roasted vegetables (hot) mixed in with a couple of wedges of Laughing Cow cheese so it gets all melty. I wanted to order something healthy but also something I was going to enjoy eating, so I went with grilled fish tacos.
Fabio commented the other day on how my legs look leaner and stronger, and it was totally unprompted so I believe him! I got a lot of comments, emails, and tweets with your questions, so I thought today would be a good time for an update.
I grew up not understanding healthy food AT ALL and was basically (unknowingly) addicted to junk food. Especially with summer right around the corner and some fun plans on the agenda which involve being in a bathing suit. I thought I was really good at eating a lot of veggies before, but it turns out I was no where close to getting six servings (it was more like 3-4).
Being on the nutrition plan does help keep me from ordering out too often, and it also encourages me to steer clear of unnecessary alcohol with dinner, but I’ll get to more on that in a minute. Knowing myself, my social life, and my sweet tooth, there is just no way I won’t eat any sweets or alcohol for twelve weeks. I want this plan to be something I feel comfortable following well beyond the 12 weeks, and omitting drinks and sweets all together just won’t work for me. I probably should be taking the LISS workouts more seriously, but I walk a lot every day anyway to and from the metro plus when walking Jack, so I like to think if I just take Jack a little further than usual or go for a quick run that counts. As I explained before, you have 7 minutes to run through the circuit as many times as you can (usually 2 for me) and then one minute of rest before moving on to circuit #2. Almost immediately her clients starting seeing great results, and since then she has been a huge success.
She just wants women to work hard and feel proud of how they look. I also loved that the transformations seemed to come from real girls with real bodies like mine, so I was intrigued. I read a few more reviews online, and then decided to try them out!
The foods she recommends eating are all wholesome and clean, and there is no room for any junk food or sweets (except fruit). When measuring my peanut butter I noticed that I used to use way more than just a teaspoon (oops) and sometimes I added trail mix for crunch, which was adding a lot of fat and calories. I re-did Kayla Itsines Bikini Body Guide and I am now on week 10 of my third round of Kayla Itsines Bikini Body Guide. Since using the HELP guide in conjunction with the bikini body guides, I have lost 8 pounds so far I still have a ways to go in terms of getting more toned and etc, but I feel so much closer to my goals with the help of the HELP guide! I hope this review of Kayla Itsines HELP guide and recipe guide has helped you and cleared up any questions you may have regarding them. While I haven’t tried any of her stuff, I love to see people adopting new healthy habits and routines because they are excited about them.
So for example, modify the suggested serving portions and slowly increase them over the weeks. You will always have an unexpected turn of events and won’t be able to stick to eating perfectly all the time. Personally, I just stuck to the plan 100% for a few weeks, and then started experimenting with stuff like coconut milk, almond milk, and seeing how I could fit them into my foods. I definitely think it is worth the purchase (and the HELP and recipe guide have some really yummy recipes), but no, I do not think it is essential. You should email Kayla’s team as everyone who purchased the older version of the HELP guide received an updated one for free. I just like using the HELP guide because it takes a lot of the planning out of it (in terms of planning meals to have haha). Not weight loss and no definition, the only thing that has changed is that my booty has got more shape to it! You can purchase the guides together and save $19, or you can choose to just buy just one of the eBooks. It was also a little more vague, whereas the Training Guide gives you specific instructions for each day of the program. The plan sort of reminds me of the old food pyramid because it recommends having things like 5 servings of vegetables, 2.5 servings of dairy, 2 healthy fats, etc. I did two last year and the Cherry Blossom 10 Miler earlier this spring, so it seems only natural that I should put another race on my calendar for the fall.
Something about warm chicken and rice in a cold salad just sounds much better to me than a completely cold salad. I don’t usually wind up eating all 6 servings of grains, but I get a lot closer than I thought I would. FYI, this would count as one serving of dairy, 1 serving of fruit, and 1 serving of grains). I have been trying to squeeze them in wherever I can, which means replacing my beloved turkey and cheese sandwiches with giant veggie-packed salads. I usually have a banana with breakfast and an apple as my snack, and then that’s that.
Also, I continue to look at the Kayla Itsines transformations on her website to keep my motivation up.
Just because it’s a healthy fat doesn’t mean you can eat as much of it as you want! I have to say that there was a huge difference when I used both guides in conjunction, which is why I decided to write a review of Kayla Itsines HELP guide for you all.
No fancy or expensive ingredients The HELP guide then discusses the five food groups and the minimum amount you should be getting per day.
I personally think you will be fine with the newer recipe guide (and the recipes are tastier and easier to make in my opinion)! Since fruit is primarily composed of carbohydrates and fiber, I would suggest eating foods with similar nutritional properties such as high fiber crackers, hummus with veggies and etc. I want to know if the guide will work even though I don’t specifically follow the HELP guide but instead follow a different dietary program. When I started using the Bikini Body Guide (BBG) eBooks, I was at the heavier end of my usual range. I also run out of dairy and healthy fat servings before I even make it to dinner time, so that’s been a bit of a change. These usually include mixed greens, baby spinach, tomatoes, cucumber, carrots, and feta cheese. I do think that you need to find what works for you as everyone’s dietary needs are different. I do have the HELP guides but not given them ago as I do eat quite similar to them anyway, and feel that there is so much food to consume in them! There are a few meals in the HELP guide (like homemade juices) that I can’t make so I just make something else lol. The foods recommended in the plan are all wholesome and clean, and there is no room for any junk food or sweets (except fruit).
I am now one pound less than my typical low weight range, so take that as you will (1 pound loss or 5).
Other add-ins include any leftovers we might have laying around like chicken, roasted veggies, quinoa, or rice. Plus, it is only AUD$19.97 which comes out to roughly USD$15 which is not that much money at all. I would suggest experimenting with a variety of foods and different amounts and see what works for you. Trust me, you need to eat to get good results and keep your metabolism in good order, and eat the correct things! The plan does allow for one “cheat meal” a week, which is to both help you stick to the plan, and reset your metabolism so you don’t fall into a plateau.
I have literally received more than 100 questions about this, and although I will do what I can to address them, I encourage you to buy the guide yourself and try it out.
I could also do the Woodrow Wilson Bridge half again, but I think I want to switch things up and try a new race. I also have to be careful to avoid processed foods, since they aren’t recommended on the meal plan. Kayla acknowledges that this is a guide and that everyone has different needs, but that the HELP guide is a fantastic guide, especially for someone who does not know how to eat in a healthy manner.
The Nutrition Guide also provides sample recipes and meal plans, as well as a science section in the back explaining why it’s important to eat certain types of foods and steer clear of others.
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