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1 WEEK left of the #SWEATchallenge!! 💪 #BBGcommunity, let's think about WHAT'S NEXT once you've completed the 6 week challenge.⁣ ⁣ If you were already doing my #BBG program before the challenge, the @SWEAT app will ask you what to do next, you can:⁣ ✅Resume your training from before the challenge.⁣ ✅If you want something more difficult now that you've done the challenge, you can skip ahead in your program by clicking "Manage My Program" and scroll ahead a few weeks. ⁣ ⁣ If you hadn't done #BBG before, you can select from the following programs:⁣ ✅BBG - the beginner weeks: This is my 8 week introduction to my original BBG program, it includes low impact exercises with lower intensity 28-minute workouts. If you completed the "Starting Out" challenge program and found it tough, BBG Beginner will suit you. This program uses minimal equipment (you will need a recovery band, resistance band, a chair and dumbbells, but you can substitute this equipment if you need), so if you want to work out at home, you will love it!⁣ ⁣ ✅BBG: This is my original program that I created in 2014, it includes 84 weeks worth of high intensity 28-minute workouts. If you completed the "Challenge Me" challenge program and found the level of intensity suited you, I recommend starting BBG. You can also skip ahead to later weeks of the BBG program if you want more of a challenge. You will only need a chair, skipping rope and dumbbells for the first 24 weeks, so it's perfect for the ladies who are at home right now. ⁣ ⁣ ✅BBG Stronger: This program includes 52 weeks of workouts that are similar to my original BBG workouts, but it's for ladies who have access to a gym or gym equipment. If you are able to go to the gym where you live, and you enjoy weight training, you will love this program!⁣ ⁣ If you have recently had a baby and are looking to rebuild your strength after pregnancy, I also have a Post-Pregnancy program which includes 16 weeks of short, low intensity workouts perfect for new mums.⁣ ⁣ Ladies, do you need any other advice on what to do after the challenge? Ask me in the comments below. 👇⁣ ⁣ www.kaylaitsines.com/SWEATchallenge⁣ ⁣ #BBGathome #SWEATathome
Week 5 #SWEATchallenge ✅ With the SWEAT Challenge almost complete, I want to talk about what you can do to keep motivated and stay on track LONG TERM. ⠀⠀ ✅Set goals for after the SWEAT Challenge. I want you to write down your goals on your phone or on a notepad, whatever works for you. Then write down exactly how you're going to achieve those goals. 💪 ⠀⠀ ✅Continue to take progress photos. Photos are a great way to track your physical changes. Just because the challenge has finished, doesn’t mean you should too. You CAN continue using my #BBG programs in the SWEAT app. 🙌 ⠀⠀ ✅Grab a workout buddy! Find someone in the #BBGcommunity who is going to keep you accountable and you can train with (in-person or virtually). There are so many strong and committed women on the @SWEAT app forum, so you can reach out and connect with women all over the world. 🤝 ⠀⠀ ✅Stay POSITIVE. Some days will be harder than others and some days you will miss a workout. Don’t let those days stop you from continuing on your journey. Consistency is key! 🗝️ ⠀⠀ ✅Focus on YOUR journey. Everyone’s journey is different. Never compare your journey to someone else's. We all have a different story, different goals, and different struggles. 💯 ⠀⠀ #BBGcommunity, how do you stay motivated long term? Share your best tips in the comments below. 👇 ⠀⠀ www.kaylaitsines.com/SWEATchallenge ⠀⠀ #BBG #SWEATchallenge #SWEAT #strongertogether
Ladies, something that I have noticed is that so many women don’t feel comfortable giving themselves a compliment.⁣ ⁣ If I feel proud of something that I have done, I have learned over time to allow myself to say “I feel awesome today, I feel like a superwoman!!”. I have noticed that if I say this in front of other people they will be a bit surprised, or they think I’m joking, and I think it’s because it’s not that common to hear women pump themselves up like that!⁣ ⁣ Think about it ladies, when was the last time you gave yourself a compliment? Like, actually said it out loud?⁣ ⁣ I think it’s so important for us to do this, not only does it help us recognise how amazing we are, it also gives the women around us permission to do the same thing!! ⁣ ⁣ If this is something you find hard to do, I want you to think of just ONE thing that you really like about yourself. It doesn’t need to be a physical thing, it could be something about your personality, or a special skill that you have. Then, I want you to talk about it. Tell your partner, or your friends, or your parents, or whoever is around something about yourself that you are really proud of!! The more you focus on the things you like about yourself, the less you think about things that you don’t. It can help you become more confident and secure in yourself. 💪⁣ ⁣ #BBGcommunity, I want you to give yourself a compliment right now in the comments below!!⁣ ⁣ #BBGatHome #SWEATatHome