#bbgnewbie

20 min tabata/HIIT workout 20 sec work 10 sec rest 8 rounds per exercise ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Jump lunge, lunge, squat, burpee 🔸 Skipping 🔸 Squat jacks 🔸 Lateral mountain climbers ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save this full body workout for when you are short on time or can't leave the house. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Substitute skipping with high knees or jumping jacks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❔ Question time, on average how many steps are you walking every day? I found myself walking a little less the past month and a half so at the beginning of May I committed to walking 10k steps a day minimum. So far I'm averaging 12-14k 💪. What about you babes? What do you do to get your steps in? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #hiit #hiittraining #tabata #hiitworkout #hiitworkouts #tabataworkout #cardioworkout #plyometrics #jumpsquats #jumplunges #mountainclimbers #bbgnewbie #bbgprogress #homeworkout #homeexercises #legexercises #legdayworkout (at Vancouver, British Columbia)

Don't give up, have patience, be consistent and don't doubt - the results will come! Shoutout 📣 to all of you wonderful #bbgnewbie girls who are doing their #12weekchallenge. You're halfway into your first round of 12 weeks of #bbg. I know many of you are not yet satisfied with your results. You see all those incredible transformation pics here on ig and you think you should see more progress already. You're noticing the slight difference but it's not yet what you aim for and you may feel tired of waiting. You're questioning your progress. 👇🏼 I wanted to dedicate my today's #transformationtuesday pic to you. I was having the same thoughts just less than one year ago. Look at these pics. I could see just a small difference after my first round of BBG. I so wanted to see more progress but this was all the progress I had at that point. But I kept on going, workout after workout, week after week. Slowly more and more results were visible. And here I am today, so much closer to where I want to get. I look back and I think all that sweat was and is so worth it and all the hard work is paying off. So, please, girls - keep on going, don't get discouraged. I promise if you don't give up, you will be so proud of yourself soon. . . . . . #transformation #beforeandafter #progress #bbgprogress #bbgtransformation #sweatwithkayla #bbg #weightloss #fatloss #weightlossjourney #getfit #gethealthy #getstrong #justdoit #kaylaitsines #fitspo #fitspiration #fitnessmotivation #fitfam #bbg #strongnotskinny #12weekchallenge #workoutmotivation #motivation #fitnessjourney #bbgjourney #bbgnewbie #fitmom #fitgirl

HOW OLD ARE YOU? Try this FULL BODY workout! Your age determines the reps 😬! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ 𝗖𝗼𝗺𝗺𝗲𝗻𝘁 𝘆𝗼𝘂𝗿 𝗮𝗴𝗲 & 𝗧𝗔𝗚 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗯𝘂𝗱𝗱𝘆 💪 ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ I never wish I'm younger, but damn 32 reps had me wishing a couple times 🤣😁. Time yourself and let me know your age and time. My time ⏱ was 23 min and 35 sec. 🔸32 jump squats 🔸32 barbell deadlifts (135 lbs) 🔸32 barbell front squats (90 lbs) 🔸32 burpees 🔸32 KB swings (18 kg) 🔸32 box jumps 🔸32 push ups 🔸32 knees to feet (1 rep = left leg up, right leg up, and back down) 🔸32 second plank ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ Wearing @ryderwear seamless leggings! They literally don't slide down during any of these movements which is why THEY ARE MY FAV! Code NIKKI10 to save ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ #ryderwear #hiit #justgetfitworkout #fullbodyworkout #cardioworkout #quickworkout #jumpsquats #bbgnewbie #tiu

Don't be afraid to start where you're at. If you're in it for the long haul, which you should be, it's the only way that's going to make your journey sustainable and enjoyable! There is no shame in walking around your neighbourhood or doing body weight workouts in your livingroom. If you told me when I started that I'd have to do all the things I'm doing now, I would never have started. It takes time to get where you want, find what you like and to build long term healthy habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How long ago did you start working out? I started my fitness journey nearly 3 years ago 😋. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #girlswholift #womenwholift #bbg #tiu #fbg #greece #travelblogger #weightloss #slimmingworld #homeexercises #nutritioncoach #bbgnewbie (at Athens, Greece)

Yesterday was the first day I trained chest in 5 ½ weeks. Back in April I hurt my shoulder which made all pushing movements hurt 😭. RIP my fav training day. As devastating as injuries can be when they effect what you love to do, it's important to listen to your body, rest, rehab and train in a way that supports recovery. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On an unrelated note what's your favourite pump up song 🎶 right now? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #goaldigger #strongereveryday #girlswhoworkout #girlswithmuscles #fitgirls #strongisexy #girlswholift #fatloss #hustleforthatmuscle #bbgprogress #bbgnewbie #tiu #toneitup #lululemon #vancitylife #mealprepmonday #athleticwear #nutritioncoach #vancity (at Vancouver, British Columbia)

This is not even close to what I look like right now 🙅‍♀️! My eyes feel like they're bleeding from staring at my computer 🖥 for 10 hours. Speaking of which, my new YouTube video is up answering a bunch of FAQs! Link in bio. I specified the times of each question so you don't need to listen to all 29 minutes 😂 you don't want to know how long it was before 🙈! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What's your favourite season? Mine is hands down summer! 👙+☀ = 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❔ I'll be filming a, "What I eat in a day when I don't meal prep" this week. Any other requests? ♥ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bikinibodyguide #bbgweek1 #bbgnewbie #fbg #tiu #nutritioncoach #intermittentfasting #greece #intuitiveeating #absworkout #absaremadeinthekitchen #paleofriendly #girlswithmuscles #girlswholift #bikinibody #cleaneats #healthyeating #bbgprogress #abexercises #abworkout #strongnotskinny #strongisexy #igfitness # #leangains #hustleforthatmuscle (at Greece)

5 week mini cut results 🔸I didn’t start my cut with a 🔸weight loss goal in mind. 🔸I lowered my calories slowly. 🔸I never ate below 1900 calories. 🔸I trained consistently. 🔸I continued eat cheese, bread, pasta + peanut butter 🔸I never did more than 30 min. of cardio a day 🔸I tracked what I ate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These results aren’t crazy drastic, and in my opinion that’s good. Fat loss takes time and 5 weeks is a very short period of time in the grand scale of things. Personally I'd rather lose fat slowly and continue to eat as much as possible as opposed to cutting calories drastically and not being able to stick to my calories or training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re trying to shed a bit of extra weight, take a second to think about how long it took you to put on that weight. Chances are you didn’t gain it all in a week or two. It probably took a while, perhaps it was months or years of eating a little too much here and there. So, why do we expect results to be immediate and drastic? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also, basing all your progress on the number on the scale can also causes you to lose sight of your other achievements. In the last 5 weeks: 🔸I increased my cardio endurance 🔸Lost fat + a couple inches 🔸Refocused my training and had 4 PRs 🔸Created meals that were delicious! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lastly, if you’re only checking one area for progress daily (ex. Do I have abs yet?) you'll likely get discouraged. You need to look at your body as a whole, especially considering you can’t target fat loss. And remember to track your progress in multiple ways (scale, measurements, how clothes fit). To be honest, I personally noticed more progress in my butt and legs despite those changes being tough to see in these pics. Progress comes in so many forms! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can read more about my cut via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #transformationtuesday #bbgprogress #bbgtransformation #toneitup #absaremadeinthekitchen #fatloss #eatcleantraindirty #justgetfitminicut #bbgnewbie #mealprepsunday (at Vancouver, British Columbia)

To the girl who told me, "you use to look beautiful and feminin and now you're no longer either" - you are the problem, not me. I'm a beauty and a beast because I choose to live in a way that empowers me. . Humans come in different shapes, sizes and with a variety of strengths and talents! No one has the right to determine your worth with their words or actions! . Remember, it costs you nothing to be kind or empowering. And if you can't handle me at my girl gang of awesomeness #byefelicia ✌️. I tagged some of my favourite accounts for girl empowerment! 💪 . . . . . . #shecandoboth #gymsharkwomen #ootd #bbgprogress #fitnessmotivation #fitgirls #fitnessgirl #motivation #girlswholift #mealprepideas #postworkout #transformationtuesday #bodyconfident #bodypositivity #bbgnewbie #mealprepsunday #selflove #mealprepmonday #strongisexy #bbgtransformation #bbgprogress #fatloss #eatcleantraindirty #hustleforthatmuscle #girlswholift (at Vancouver, British Columbia)