Kayla Itsines' Bikini Body Guide

04:58 Simply Shrinking 6 Comments


 So as of Monday, I will have 6 weeks until my trip to Las Vegas and will be trying my absolute best to eat well and workout consistently before then as I have a whole bikini collection to show off by the pool at Planet Hollywood. I am a big fan of pre-made routines for myself because I just don't have the knowledge and education to plan a reliable regime for myself. That's why I'm going crawling back to the Bikini Body Guide created by Kayla Itsines. 

Kayla is a certified fitness trainer for down under in Australia who has taken the fitness world by storm with her 12 week guides that will work your ass off for weeks 1 to 12 and 12 to 24. These guides can be purchased from Kayla's website and there is also an option to get a free 7 day free workout here to see if the style works for you. Electronic copies of the guides are sent to you directly to keep on your electronic device or print to get a physical copy at hand. 

Kayla also offers a nutrition guide which I think is excellent. It is not a strict meal plan that you should stick to by the gram but it does literally guide you through how to eat better to suit your needs which I think is so refreshing compared to the strict meal plans you find online or in magazines which are not personalised for an individual's needs. It walks you through how to eat more healthily and recognise how to nourish your body properly to support all the extra activity brought about by using the guides. 

The workouts are mix of resistance training, stretching, Low Intensity Steady State (LISS) cardio and HIIT sessions towards the end of the guide. The resistance workouts use minimal equipment so that you can workout using just your bodyweight, or added weights if you wish, for the 28 minute workouts. These include 2 circuits each with the first circuit being performed as many times in 7 minutes, resting, performing the second circuit for 7 minutes, resting, performing the first circuit for the second time, resting and finishing with the second circuit to complete the 28 minutes. You can choose to do the resistance training for 2-3 sessions a week to begin with. They are split up into Legs & Cardio, Arms & Abs and a Full Body workout. These are brilliantly illustrated in the guides so you know exactly what you need to be doing for each move and how your form should be. If you're unsteady in terms of form then don't forget to focus on quality before quantity. It really helps to practise the moves in front of a mirror to see where you need to make adjustments. 

The LISS cardio sessions can simply be walking, slow cycling etc. for 35-45 minutes 2-3 times per week depending upon where in the guide you are up to. The HIIT sessions are 10-15 minutes of interval sprints which are introduced in week 9 onwards in the first guide. The intensity of the workouts increases as you progress into the guide and build up your stamina which adds pressure to your body to respond to the training. How to fit these workouts together into your week and further guidance to consider is all laid out in the start of the guides so that it is very hard to get confused once you have read it through for yourself. 

The equipment required is absolutely minimal. You will need some dumbbells (I sometimes just use my kettle bell), a foam roller for post-workout/stretching sessions, a surface to step up onto and a bosu ball if you have the funds to buy one. This post I wrote on how to start leading a healthier lifestyle has some links to where you can find cheap but reliable fitness wear and equipment. 

Every Sunday night, as of the 6th of September, I will now be posting a weekly catch up of the workouts I have done that week so I can have some accountability to make sure I try my best! I am by no means a serious athlete or some superwoman so I would be classed somewhere around beginner because my workouts have always been basic and things like Insanity scare the life out of me. Hopefully this will act as a long term review of the guides and may help you decide if you want to spend your money on them
XOXO

6 comments:

How To Get Started

05:18 Simply Shrinking 8 Comments

The biggest hurdle I think a lot of people have to overcome when they want to lead a healthier lifestyle is the first hurdle of actually getting started or even knowing where to start. I think it was always the biggest let down for me because I never actually had a solid plan or even any clue what I was doing because I hadn't taken the time to teach myself how to actually be healthier. 

I get asked a lot how people should start their new lifestyle because it is quite daunting if you've never done anything like it before and you're ready for such a big change. It is all the more challenging if you don't have any kind of outside support, whether that be a friend or simply the online community. Every one has been there and it is totally okay to be unsure to the point that you ask for help or have to look something up. Nobody knows everything and there is nothing wrong with that. 

You've guessed by now that 5 seems to be the running theme in my blog so I've put together the 5 step guide to getting started with a healthier lifestyle.

1. Know Your Needs

This runs along the whole weight loss idea of eating very little which is perpetuated by the media and uneducated "fitness" fanatics. The most vital thing is properly fueling yourself otherwise you can't be expect to function sufficiently. The key factor is getting enough energy and this can vary from person to person depending upon height, weight, build and exercise levels. As mentioned in previous posts, I would recommend the IIFYM calculator at IIFYM.com to know what your specific needs are. There is no use finding out how much a fitness blogger or a celebrity eats because 9 times out of 10 it just won't work for you. 

You'll need to decide what your fitness aims are too! Do you want to just generally be active and maintain your current size? or do you want to lose body fat or do you even want to build up muscle? All 3 require different things and so that's why one food intake does not fit all of us when it comes to being healthier. The workouts for each are different so you'll need to pick an exercise routine for yourself. 

2. Find A Routine

Finding exercise you enjoy is hard but totally worth it in the end. There are a multitude of different workout styles which can suit our needs whether you prefer pilates, dance, boxing, weights, circuits, yoga, suspension workouts etc. I would say to try different ones and see which you really like doing because there is no point doing a routine you don't like and having to struggle to make yourself do it each week because you don't look forward to it. Being more active is definitely easier if you love the activity. 

Finding a ready-made routine helps bridge that knowledge gap if you don't know what moves work which part of your body or how long to do them for. It can be like having your own personal trainer but not having to fork out a bunch of money for the real thing if you don't require very specific advice. You can buy DVDs such as the Jillian Michaels routines which I adore. You can look on YouTube for Blogilates or Fitness Blender for videos you can workout a long to or buy guides online such as The Bikini Body Guide plus you can find free print outs from places such as Women's Health. Before starting them you'll need some basic fitness equipment too!

3. Get The Basics

Frugality is one of my best skills and I don't think anyone needs hundreds of pounds worth of fitness equipment to get fit. I started out with a supportive sports bra, some old t shirts, leggings and some trainers I bought for £20. Yes it is really lovely to have all the nice new Nike or Adidas gear in the latest patterns but, lets face it, it isn't going to make you healthier faster.

 A quick look online and it is very easy to find a comfortable sports bra which will do the job just fine. eBay, Marshalls, Ross, Argos and Sports Direct are a god send for this kind of thing; you can find trainers suitable for your needs, foam rollers for under £15, sports bras for under £10 and the odd piece of reduced branded fitness wear as a nice treat for sticking to your routine. The absolute minimum that I think anyone can get into fitness with is a workout mat, some supportive trainers, hand weights, a water bottle and a comfy sports bra which can all be bagged for under £40. Whilst eating better and working out, it can be very useful to track your progress and keep yourself accountable so that you see what is working and what isn't.



4. Keep Accountable & Track Progress

Being accountable and voicing that I wanted to be healthier to my friends and online followers made me accountable and really helped me stick to my goals. Before I would just keep the idea quiet and then I could worm my way out of it but with people asking me how I was doing or joining my routine I was more likely to stick to it. 

If one of your friends, family members or your partner is interested in being healthier than you could do it together and support each other on a day to day basis. There are also groups like Weight Watchers, Slimming World and just general support groups where you can meet and put your mind at ease because your challenge is being lessened. 

You don't necessarily have to tell people you actually know and you can remain anonymous online if that makes you feel better about it. You don't have to tell people what workouts you did, how much you weigh, what clothes size you are etc. but just writing or speaking about what your aims are or how you're feeling can help with the challenge of being healthier. 

I reviewed a few apps in my last post which can be used to track intake, maintain a social circle of like-minded individuals and see your progress. Having accountability in an online forum like Tumblr, Instagram or Blogspot to use as a diary, post progress and get out your feelings is something I think would help a lot of people whether or not you have many followers or if many people read it. The accountability it brings will help you stick to your healthy lifestyle in the long run. 


5. Think Long Term 

The one major thing that I feel makes SO many people give up is that we always want quick results. Health isn't something to be rushed and saying you want to lose a certain amount each week or a certain amount by a certain date is pressuring yourself. All that pressure can build up, stress you out and make you give up. I felt so much better generally when I stopped thinking I had to lose 2lbs a week or that I wanted to be slimmer for a holiday. Health is about caring for yourself in the long run and if you take as many numbers out of it as you can then it makes it a lot easier. 

Please don't think that you can suddenly eat clean and workout like a maniac for 30 days before a holiday and be 3 sizes smaller or magically happy with your body. What will you do after that? Put weight back on and go back to how you felt before the trip? It just isn't sustainable and it isn't healthy. None of the quick fixes work and I wouldn't even recommend them to start with. If they worked then everyone would do them. 

Treat your body like you would treat your own child; nourish and nurture it so that it can grow and function to the best of its abilities. Learn to give it rest and time to recuperate without piling on the pressure. Being healthy is just as much about caring for your mental health as it is about your physical health. Adopt a routine which you know that you could sustain in the long run and one that doesn't make you feel negative. 


These are the basics but I think they make a good jumping off point for most people. It is important that if you do have any specific physical or dietary needs that you speak to your medical professionals who can recommend suitable alternatives for you. These are the things that helped me get through my changes and stick to it for so long. I have maintained my weight of ~155lbs for 2 years now and I know it is possible to stick to your new routine if you're ready to make the effort for yourself and your health!


XOXO

8 comments:

5 Favourite Fitness Apps & Teryaki Chicken

04:17 Simply Shrinking 14 Comments





I finally have my own desk space in our new house so hopefully (after months of promises) I can finally write on here with a bit more predictability! This post is going to be on my 5 favourite fitness apps for workouts, food intake and progress tracking plus the super simple recipe for my teryaki chicken doburi! 


Apps and technology make fitness so much more easier for me because it allows me to have a support network and a way to actually track my progress so I can physically see how far I have come and what I'm capable of. For me, at the start of my weight loss, it really helped me in terms of support because I was too scared to publish a lot of stuff on my Tumblr or discuss it with my friends so, whether you're a beginner or an expert, apps are useful for anybody.

 1. My Fitness Pal 

Originally I started using myfitnesspal just on my desktop and then discovered the app which made everything easier. It allows you to manually set your personal goals and enter in your daily food intake. You can do this by simply searching for the food by name or scanning the barcode using the camera on your phone. The database is absolutely huge so anybody would be hard pressed to find a food that it isn't have. MFP allows you to enter in meals which you can save and enter into your diary at a later date which is a great time saver. MFP is wonderful for tracking progress too; you can enter your weight and measurements which are then collated into a graph which you can set the scale for depending on how long you want to see your results across. The one side of the app I don't use is the exercise tracking aspect because I don't find the burns to be accurate so I used my own Polar FT4 watch to track my calorie burns. MFP is like the Facebook of the fitness app world as you can add friends, uploaded statuses, add photographs and contribute to online discussions. It is 100% free to sign up but I do have one word of caution. The math used by MFP to obtain daily intake goals appears to be skewed dependent on what information a user inputs. It has told me, and numerous others, to have a daily calorie intake of 1200 which is obviously far too low. To get round this, I used the IIFYM calculator at www.iifym.com and manually input the result from that calculator into MFP. 

2. Nike+ Running 

This is definitely my favourite run tracking app to choose from the multitude that you can find on any app store. Nike's design is sleek and easy to navigate with excellent mid-run prompts to let you know what distance you have covered and your times. If you have a new enough version of most phones or ipods, you can just put your running shoes on and go because the app is free. It can either use cellular data to track you to output a map of your route or simply create a diagnostic output of your run to indicate speed and distance. The big bonus to this app is the rewards and the ability to challenge your previous times or distances, which are all synced together for comparison, with the ability to add your friends too. The badges and trophies helped me challenge myself on a personal level because I really dislike running with others. Although it feels super weird the first time you finish a run and an athlete like Serena Williams is unexpectedly speaking into your headphones!   

3. NTC 

Continuing the Nike theme, Nike Training Club is perfect for anyone who doesn't want to fork out for a PT and who isn't confident enough to design their own workout routines. The NTC app is yet another well designed piece from Nike which can be personalised to meet your own needs i.e. building general strength, losing body fat etc. The workouts are laid out step by step with the app prompting you of when you need to change move or rest etc. The workouts vary in lengths and intensity from basic stretching and yoga across to high intensity circuit workouts. I think the best part about the NTC is that you can shift around the design of the workouts to incorporate less strenuous moves if you're just starting out or have a repetitive injury. Typically of Nike, the app can be used to create long term workout regimes that include a running schedule and the completed runs sync from the Nike+ Running app straight to NTC. The accountability you could create between these two apps would be a push for anyone struggling with maintaining their schedule. 

4. Coach to 5K Apps 

Yet another app for which there are a ton to choose from! The basis for these apps is to train an individual from a beginner runner up to being able to run 5k much more easily. The apps work by prompting the runner via their headphones as to when to run and when to talk with the aim of reducing the amount of time walked gradually over time so that you can eventually run at a steady pace for a 5k. I was dubious at first because I am genuinely a very bad runner but the time splits used are generally quite easy to get through because you're aware that you can take a break soon. I used my coaching app at the same time as my Nike+ running app by turning it on and running it in the background but make sure to keep the coaching app as the main open one. The app I used, and the majority of others I assume, use prompts through the headphone to indicate when to start/stop and what distance that you have covered. I would suggest anyone that is struggling with running to try this even just for a couple of runs because I saw a difference after only 3 uses. There are free versions of these apps and also those which are paid for so it is worth having a look through the reviews and picking whichever sounds best to you! 

5. Fitbit 

I am a sucker for fitness gadgets and especially Fitbits. I had the Fitbit Ultra a few years back and recently purchased the Fitbit flex so I could track my daily activity again. There are much cheaper options out there but the Fitbit has always stuck out to me in terms of compatibility, comfort and tracking capabilities. I think that the Ultra and Flex are the best two models if you don't want to spend too much money. The Ultra tracks everything that the Charge tracks but it costs about £50 more to be able to wear it on your wrist. The Flex doesn't track stairs like the Charge does but, once again, it is £30 cheaper. I sync my Fitbit daily to my phone and you can also add friends on the app/website to complete daily or weekly challenges in terms of your activity. If you don't have the money to spend on something like this then there are numerous pedometer apps for phones or you can purchase a cheap pedometer which works just as well. I have been asked quite a number of times if I would suggest using a Fitbit to track workouts but I am more inclined to say that you're better off spending your money on an accurate heart rate monitor (like a Garmin or Polar) instead of the Fitbit Charge HR which doesn't give out the most accurate readings because it lacks a chest strap. 

So those were my 5 top personal favourite fitness apps. There are a few more that I use but I find those to be the ones that I depend on the most. I hope it guides people towards something that they may find useful for their fitness! 



It is pretty much common knowledge that you just cannot keep me away from Wagamamas but since my boyfriend and I have moved into our own house it is important that we don't just go and blow £50 on a dinner (no matter how incredible it is). To feed my addiction, I started making restaurant food at home on my own budget and it seems to have been a big hit. On Sunday I made us Teryaki Chicken Donburi which is what I eat every single time I set foot inside Wagamamas. I got a couple of requests for the recipe (super simple) so I thought it best to chuck it on here! 

Ingredients
Brown microwaveable rice
Spring onion (1 per person)
Carrots (1 per person)
Sesame seeds (1 Tablespoon per person)
Lambs lettuce or water cress (Handful per person)
Chicken Breast (400g)
Teryaki Sauce (2 Tablespoons)

This is one of the most simple recipes and a case of just throwing everything together. I fry the chicken breast without oil and season with some salt & pepper until its browned on the outside and fully cooked through. You could also grill it if you prefer and that is actually what they do at Wagamas but I am all about speedy cooking. 
Add in two tablespoons of the teryakyi sauce and stir through the chicken. Keep on the heat until it thickens and has coated all of the meat. Microwave the rice (yes I am too lazy to cook rice) and split is between the two bowls. Shred the carrot using a peeler to create ribbons. Slice the spring onion in whatever size chunks or strips you like. 
Wash and tear up the lambs lettuce water cress into more manageable pieces and make sure to get the soil off the roots thoroughly before drying it. Put the rice in the bottom of the bowl, layer on the carrots, add the leaves and then the spring onions. Chuck on the chicken and then sprinkle with the sesame seeds. 
Eat until you're fit to burst!  


Enjoy!
Remember that any questions can be sent to my email address simplyshrinking@gmail.com

xoxo

14 comments:

Food Ideas & Eating Cheaply

08:03 Simply Shrinking 4 Comments
I've decided to make a blog post which includes some of my regular main meals/snacks and how I shop to save money because frequently I've had questions about how expensive people find it to eat healthy or that they can't get hold of the expensive "super foods" that are very popular within diet culture.

 I have always been frugal and my Mother has always introduced me to good healthy foods that won't burn a hole through your purse. I'm from a hearty Russian stock that believes in eating well, not wasting foods and not spending a fortune. I have never been one to cook with some strange ingredients or ones that are far too expensive beyond my means. My meals are simple in terms of ingredients and their preparation so they may be useful to some people that are low on ideas or on funds. Below is a list of the foods I will eat for breakfast, lunch, dinner and snacks. As I said, they are very simple so I won't include recipes but I gladly will if people request them. 


- Breakfasts 

  • Porridge sachets made with semi skimmed milk - topped with a selection of the following: peanut butter, organic chocolate spread, chia seeds, dark chocolate chips, cinnamon, honey, almonds, banana, raspberries, blueberries 
  • wholemeal toast with peanut butter, chia seeds and sliced banana
  • wholemeal french toast made semi skimmed milk, agarve syrup and eggs 
  • wholemeal toast with 2 eggs (scrambled with semi skim, fried or poached) and chilli sauce to taste
  • wholemeal pancakes with banana and peanut butter or bacon
  • soft boiled eggs, wholemeal toast and avocado 


- Lunches
  • wholemeal bread sandwich with English mustard, smoked cheese, sliced pickles and thinly sliced ham 
  • cream of chicken soup with sweetcorn
  • tinned tuna in sunflower oil with mayo, sweetcorn, mayonnaise, black pepper and brown pasta 
  • chicken pieces with mayonnaise, red pepper, wholegrain mustard, sweetcorn and brown pasta 
  • tinned tuna in a salad of mixed leaves, green beans, new potatoes and vinaigrette dressing
  • mixed leave salad, sliced ham, red peppers, cherry tomatoes and salad cream 
  • chicken Vietnamese spring rolls made with noodles, red peppers, carrots, cucumber and spring onion with satay dipping sauce  


- Dinners
  • spiced roasted chicken thighs with sweet potato, red onions, red peppers and cherry tomato with a little red or green pesto 
  • chicken thighs or breasts roasted in lime, coriander and garlic served with rice and asparagus 
  • chicken fajitas on wholemeal raps with guacamole, salsa, lettuce, re-fried beans and red peppers
  • quorn chilli made with a basic store bought chilli sauce, sweetcorn, garlic, kidney beans, a bit of BBQ sauce, red peppers and red onions served with rice 
  • quorn spaghetti bolognaise made with a basic store bought sauce and then red peppers, red onions, mushrooms, red wine, garlic, squirt of lemon juice and served with brown pasta 
  • diced chicken on skewers with red peppers and red onions roasted in the oven in a satay sauce (store bought) 
  • roasted chicken, lambs lettuce (or similar), shredded carrot, teryaki sauce and mixed with rice 
  • aubergine fried in olive oil, coriander and garlic served with salad 
  • steak (as a treat because it is pricey) with sweet potato mash and asparagus 
  • chicken kiev (store bought) served with sweet potato mash or fries and roasted red onion
  • chicken sweet and sour with a basic sauce, red peppers, pineapple, water chestnuts, red onions and rice 
  • fish goujons with peas, sweetcorn and mash potatoes 


- Snacks 
  • Aldi delight bites
  • nakd bar - cocoa, apple pie and cashew cookie
  • rice cakes - savory or rice covered 
  • Alrpo Soya puddings - dark chocolate or vanilla 
  • fruit - oranges, apples and satsumas 
  • popcorn 
  • babybel 
  • smoothies - made with frozen fruit, dates, spinach and water 
I should not that when I fry something, I don't use oil because I bought a non-stick pan which means I can cook my eggs and meat without adding extra oils. I do use a small bit of oil when I roast my vegetables but not when I cook meats because the natural juices come out so I cover them in aluminium foil to keep them moist. 

A lot of the "super foods" that are popularised in modern diet culture, such as in magazines and within social media, are quite over-hyped and over-priced but I do think that they can be accessible to most people at reasonable prices if you do still want to include them and I have found a few places (for the most popular ones) where you can get them at cut prices. I have listed more money savings tips for you: 
  • Aldi - pretty amazing for their selection of fresh meats and vegetables as well as the frozen selection. I buy the frozen chicken breasts which cook in 20 minutes, the packets of rice for 49p and the frozen fruit for my smoothies which works out cheaper than the fresh produce. They also have wholemeal crisps, rice cakes and snacks bars
  • Costco - I buy my nakd bars, peanut butter and chia seeds here. It may seem expensive when you go to pay but it works out much cheaper in the long run. The membership is pricey so it is worth seeing if anyone you know has one. 
  • eBay - I recently bought coconut oil from eBay for £6 for 1 litre instead of £6 for 250ml in Tesco. I know a lot of people use it for cooking but I actually use it as a hair masque which I suggest everyone tries. You can find other things like Quest bars, chia seeds etc. on there too if you do a quick search 
  • Bulk cooking - if you find fresh produce reduced then it is worth cooking it or portioning it out and putting it into freezer bags to use at a later date. This is also useful when you're in a rush and really do not fancy spending time cooking. 

That is all the tips and meal ideas I can come across for now so feel free to ask for more detailed recipes or ask me any questions which you would like answered.

 If you would like it, then please drop me an email at simplyshrinking@gmail.com and I will send across my shopping list for you or let me know if you would appreciate it being posted here! 
XOXO

4 comments:

Magazines - Killing Their Readership

07:13 Simply Shrinking 7 Comments

I am so sorry I haven't been posting for so long! I'm kind of getting into the swing of things at my new job and I'm also trying to finalise my Master's Degree thesis which is a killer. 

I got the idea for this post when I was going for one of my treat meals at the weekend. We went for our usual Chinese takeaway (who can't say no to beef in Cantonese sauce??) and whilst I was waiting I picked up one of those trashy magazines that they have lying around.


I don't think I can really say which one it was but they're all pretty generic when we think of their target market and they're packed with celebrity stories. This one had the done to death story about the Geordie Shore girls "battling" to see who could lose the most weight. I flipped right through without really properly reading it but on the final page was an eating plan which caught my attention. It was apparently the eating plan of a British TV personality and it laid out her diet for the day. 


It was packed with the generic brown rice and salmon, nuts for snacks etc. that makes you question why you're sat in the Chinese takeaway wanting your food to hurry up. The basic calorie count for each meal was next to each of them so I added it up and found that it was just under 1200 calories. Cue the alarm bells already! 


The vital statistics of the celebrity in question gave her BMR to be around 1400. Worse still the whole bloody thing was endorsed by a sports nutritionist who said that her daily intake was "fantastic" and it was a "great way" to lead a healthy lifestyle. I know I always say to not completely trust an amateur but now this just reaffirms that we're not supposed to trust the media and maybe we should always question the word of "professionals". 


It is disheartening to think that a young person could pick up that magazine and think what has been portrayed in it is the ideal for them. I hope that we can learn and teach more readily that these magazines just want to sell copies and don't have your best interests at heart. I don't care which celebrity has lost weight or had a nip-slip but I certainly do care if they have taken a total disregard for their readers to make a couple of quid.

By all means take some recipe or workout ideas but always be cautious if you want to follow a meal plan which is not designed specifically for your needs. If you like the meals in it then make the portions bigger or add more snacks to get the energy intake up to a healthy level. I didn't even follow the meal plans that came with the Ripped In 30 video because it wasn't made for me. This is why I'm always skeptical of people on Tumblr selling meal plans because how do you know if they're fully qualified? I do not believe in unqualified people thinking that they can be paid to give any sort of plans just because they've lost some weight on their own.

The media portrays that we have to eat less to be healthier but in reality we should be eating better quality foods! 

7 comments:

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