Want Tone and Fitness After 40? Try Kayla Itsines BBG/SWEAT

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BBG/ SWEAT by Kayla Itsines is a fabulous work out to attain and maintain fitness and improve tone after 40 (or actually any age!). This program improves strength, stamina, and tone! Let me give you a bit of back ground on this program!

What is BBG/SWEAT?

Kayla Itsines is a personal trainer from Australia that provides a variety of workouts that are appropriate for all ages and fitness levels! I began using her work out programs in 2017 and have experienced astonishing results with regards to my tone and my strength and my overall fitness! My youngest daughter started using one of the programs called Bikini Body Guide or BBG as Kayla Itsines calls it. Don’t let this title scare you! It is appropriate for people whose goal isn’t a bikini body! If fitness is your goal then this is your program!

BBG workouts are available in PDF as well as in an app format. I used the PDF initially, but then progressed to the point of using her app. There is a variety of programs, however, the one that I am familiar with and use are her basic BBG programs on her SWEAT app. She has guidance for gym work outs that incorporate free weights and weight machines as well as yoga. I do not use the gym/weight work outs so I will not speak to those in this recommendation review. She also has a nutrition guide that I do not use and will not review here.

What Does the BBG/SWEAT Program Entail?

The BBG PDF and the SWEAT application that I use provide a list of exercises with instructions, recommended weights if any, and repetitions for each exercise.

She has four exercises per circuit. Each circuit is 7 minutes long. You repeat each circuit twice with 30 seconds to 1-minute rest between making the total work-out is 30 minutes. The program consists of resistance training, cardio, recovery and a weekly challenge. There are three resistance work outs are divided up into legs, abs, and arms.
Beginner circuits are more total body and as you progress through the program the work outs are more focused. Kaila also recommends cardio 4 times per week. The cardio recommendations includes three Low Intensity Steady-State (LISS) and one High-Intensity Interval training sessions per week.

The yoga routines are considered resistance training for her app and will count towards the three resistance training trophies that the app tracks.

SWEAT recovery recommendations include two stretching type activities.

She also includes a fun, short and intense weekly challenge! These are fast moving and higher rep work out of the familiar movement that were done during the week. So essentially this plan is for exercising daily.

I found that the program exercises are easy to modify! For example, I have a difficult time with completing the full push up, so I modify with knees down and my strength is still improving and my tone is still fabulous!

Who Do I Recommend This Program For?

  • anyone who is able to commit to 30 minutes 3 times a week.
  • those who likes to sweat!
  • whoever loves a challenge!

I have personally been using this fitness program for over a year and I love it!

In keeping with the theme of my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, this is one of the BEST movement plans for me. Why is it the BEST? Because I DO IT!

Follow the link to her website and start your journey! She offers some great discounts!

Kayla Itsines

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Go to my website fitnessafter40withnursechrisp.com/book/ to order my book  or click to Buy Now!

Please like, comment and share with anyone that you think would benefit from this information!

Nursechrisp

Wellness for Mid Life

Second Chance Health

Learn to Love Active Living and Clean Eating! Here is your second chance, don’t miss it!

Just in time to begin a spring program!

A wellness guide written by a nurse practitioner and woman who has a TON of experience personally and professionally with helping adults regain their health!

If you are experiencing many of the common mid life ailments, this ebook is for you! I will always be available for clarifications, questions and guidance!

I can’t wait for you to read it and begin your journey!

Buy Now!

Rapha Christine Pereira FNP-C

Plan for Fitness Success After 40!

person holding white stylus

Benjamin Franklin is supposed to have said, “If you fail to plan, you are planning to fail”. This commonly used phrase reveals an intimate understanding of the human mind.

I believe that there are two types of people in this world….those that can forget about eating and those that wake up wondering what they are going to eat! There is one of each in my household and I’ll give you one guess which one I am!

My dear husband will come to me complaining of a headache and my first question to him is usually “When did you eat last?” to which he replies after a pause, “Well, maybe dinner last night”, this never happens to me. Often I wake up planning my meals for the day. My husband eats for sustenance.

Planning is very necessary for those of us who do not eat for sustenance!

How do I do I stay on track and work my plan?

Step One:  Plan, plan and plan some more!

I. Know what your week looks like
II. Plan your meals
III. Have go to snacks available

Step Two:  Assess yourself for real physical hunger when you are thinking about eating outside of your plan!

I. If your stomach is gurgling, take a small snack (proper sized portion of a high quality clean food such as nuts, fruit, even a piece of dark chocolate).
II. If you don’t detect physical hunger, move to step three…

Step Three:  Determine what the real issue is…are you bored? Are you anxious? Emotional?

I. Whatever the feelings are, acknowledge them, and get up and do something!

Step Four:  Move!

I. Go for a walk
II. Go for a run
III. Add N.E.A.T to you day

Step Five:   Don’t skip meals

Step 6:   Keep tempting foods out of the house!

Identifying the best plan for you, that is the one that you will follow, is sometimes difficult. Fortunately for you I have simplified the process in my new ebook, Second Chance at Health- Learning to Love Active Living and Clean Eating!

My book will help you to identify the best plan that you will enjoy, which means that you will find that it is sustainable! In my book you can find some of the best and most successful weight and health management plans that I have come across. I will give you instructions on which one fits your likes, and dislikes, lifestyle and even your health needs! I take you through the process about how to identify your best movement plans and even some trouble shooting suggestions!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Go to my website fitnessafter40withnursechrisp.com/book/ to order my book now!

Please like, comment and share with anyone that you think would benefit from this information!

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