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Sunday Summary: Kayla Itsines Week 1

March 2, 2014

Hey guys!

I hope you all have had a great week. I have to say that this week was a bit of a struggle for me, mentally and physically. I had a lot of work due this week, in the form of readings and presentations, and my attitude was just all over the place. It was pretty strange, but this whole week I have just been in a really negative place, and not feeling particularly happy about my body.

I know it seems silly, and it is pretty easy to mentally beat yourself up, but sometimes it just happens you know. I just want you all to know that you are not alone, and that life is not always perfect and amazing. I try my best to live a healthy and active lifestyle and sometimes things do not always go as planned. But you know what, it is alright, and the important thing is to stay focused on the bigger picture. So what if I may have overeaten this week, there are 52 weeks in a year. So what if my body doesn’t look exactly like the perfect ideal I have in my head? Everything takes time and patience is key. I have always have insecurities over my body and sometimes it is soooo hard to not listen to the little voices in my head telling me that I am not good enough. But what has always helped me (plus yoga now too) is keeping a positive outlook on life and reminding myself that I am doing the best that I can, and reminding myself how awesome I really am.

review of Kayla Itsines Week 1

Kayla Itsines Week 1

Anyway, enough of all that. I bought the Kayla Itsines bikini body guide this week so hopefully that will help be battle my body insecurities over the next few weeks!

review of Kayla Itsines Week 1

For those of you that do not know about Kayla, I talked about her briefly in last week’s Sunday Summary post. She is a very inspirational personal trainer that made waves in the world of social media, not only for her toned body and healthy lifestyle, but for her client transformations. She released her bikini body guide a few months ago and it is basically a complete 12 week training guide to help you achieve that bikini body look (toned abs, arms and  legs). I have already completed most of the first week (just have one more workout left to do) and so far I love it!! She gives advice on cardio, and outlines a three week plan with specific workouts to do during the week which focuses on different parts of the body. The workouts really push you to your maximum and I am really excited to see the outcome at the end of the 12 weeks.

If you have any questions about her Kayla Itsine’s bikini body guide, leave me a question in the comments below. And if you are also doing the training guide, please let me know!! It is always great to find others on the same journey.

Cheers to a positive week everyone!

Honestly yours,


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  • Richelle April 6, 2014 at 8:11 pm

    Please do a post on how you like it?

    • Honestly Fitness April 8, 2014 at 8:03 am

      Hey Richelle,
      Thanks for visiting Honestly Fitness! I was planning on doing a review post at the end of the 12 weeks. You are referring to Kayla Itsine’s bikini body guide, right?
      Honestly Fitness xxx

  • Janice April 10, 2014 at 10:56 pm

    Hi. I’m interested in Kayla Itsines’ ebook and wondering how was the training so far? did u also purchase the nutrition guide?

    • Honestly Fitness April 12, 2014 at 11:02 am

      Hi Janice!
      Thanks for visiting the blog πŸ™‚ I love the training so far – it’s very challenging and I’m seeing the most progress in my legs which is great. I’m 7 week in so I’m excited for the remaining 5.
      I did purchase the nutrition guide but I found it a bit simplistic, so I’m following my own personalised eating plan πŸ™‚
      Hope this helps you!
      Honestly Fitness xxx

  • Tina April 28, 2014 at 11:14 am

    hello! I’m thinking about getting the ebook from Kayla.
    I can’t find anything that helps me to answer my questions, so I’m asking you.
    Can you do all the workouts at home? and do you need extra equipment?
    how often a week is a workout?
    is the nutrition guide helpful? I’m that kind of person who needs a meal plan to stick to a diet, will it help me?

    sorry for the awkward questions but you are my only hope to get answers to my questions πŸ˜›

    thank you sooo much

    • Honestly Fitness April 28, 2014 at 1:53 pm

      Hi Tina!

      Thanks for visiting Honestly Fitness πŸ™‚ You can do all of the workouts at home provided you have the following equipment: a jump rope, two benches (or boxes, or steps) a set of handweights (6-12 kgs), a medicine ball (6-12 kgs), and a bosu ball. The workout amount changes every 4 weeks but on average you do 3 strength workouts and some cardio. You should be able to dedicate 5-6 days for this program, so do not start it if you are reeeally busy!

      I personally did not find the nutrition guide that helpful but that is just me personally. I have quite a lot of nutrition knowledge and I like to plan my own meals and be super flexible and not stick to a guide. If you need a plan with meals to choose from, i would recommend her nutrition guide πŸ™‚

      Let me know if you have any more questions and I hope I helped you!!

      Honestly Fitness xxx

  • Sunday Summary - Honestly Fitness May 4, 2014 at 4:34 pm

    […] is needed for Kayla Itsine’s Bikini Body Guide. Please refer to the comments section on this post to get your […]

  • Paige Ruane May 15, 2014 at 3:52 am

    Hi Honestly Fitness.

    I’ve been searching the internet for an answer to my question but I am unable to find one. I was hoping you might be able to help me on this one.
    I will be starting Kayla’s workout plan. Though I also want to use her nutrition plan too.
    I don’t eat red meat, I eat a lot of seafood and I replace protein sources with other protein sources- quinoa etc.
    WOuld you suggest I purchase this nutrition book and replace the red meat sections myself? OR wait to purchase her vegetarian plan?

    Any advice would be so appreciated.
    Thank you,

    • Honestly Fitness May 15, 2014 at 2:52 pm

      Hi Paige!

      Thanks so much for stopping by Honestly Fitness πŸ™‚ I will try and help you as much as I can.
      Kayla’s current meal plan features quinoa, but as a carbohydrate option and not a protein option. I would honestly suggest that you wait for her vegetarian plan, because it will be much more comprehensive in terms of protein options for vegetarians. I think you would be a little disappointed if you got her current HELP plan to be honest, as it won’t have the answers you are looking for.
      So my advice would be to be patient and wait πŸ™‚ If you want to start her workout plan now, then by all means do so! But I totally get why you would want to start it with her vegetarian nutrition guide.

      Hope I helped, and I wish you lots of luck in your health and fitness goals!

      Alice xxx

  • shay May 29, 2014 at 9:13 am

    Hi:) i just did week one of kayla itsines bbg – and i gained 4 pounds! :(((((( did you notice any weight gain? i dont know why:( i feel very discouraged.

    • Honestly Fitness May 29, 2014 at 11:31 am

      Hi Shay!

      Do not fear! I know how much it can suck to start working out hard and then to see you have gained weight. This could be a number of reasons – you may have gained some muscle, and since it is only the first week, you may not have lost fat yet. Another thought, have you been eating more? When people start working out, they tend to eat more for various reasons (I need more calories, I deserve it bla bla). Really reflect on how your food intake has been and ask yourself whether you have eaten significantly more. Eating a little bit more is fine since you will be using more energy, but do not go crazy. It could also have just been a result of when you weighed yourself – maybe you were a bit more bloated than usual that day or had just eaten or drank some water.

      Just remember that a few pounds fluctuation is completely normal. Do not feel discouraged and NEVER beat yourself up over it!! Just trust the process and be consistent. If over the next month you find you are still gaining weight DESPITE eating enough calories and nutrients for your body and doing the guide, then leave me another comment πŸ™‚ It is also best to focus on how you look more than how you weigh. You may gain muscle but lose fat which will result in a tighter and more toned body even though you may not have necessarily lost any weight.

      Hope this helps you!
      Alice xxx

      • shay May 30, 2014 at 10:15 am

        Thanks! that makes me feel a lot better. also, did you lose weight on the program? and how fast did you start to notice results – my legs are my problem are…did you notice any huge difference in your legs…i am trying to lose 4 inches off my thighs (UGH!!!) thanks again for your quick response!!!

        • Honestly Fitness June 2, 2014 at 10:34 pm

          No problem, Shay! I did not actually lose any weight on the program, just lost some fat and gained muscle/toned up. I am doing the BBG again to try and get more fat/weight loss. I started to notice results about 8 weeks in, it took a while so be patient πŸ™‚ And my boyfriend actually commented on how much tighter my thighs were which was SO nice to hear!!
          Just be patient, consistent, and remember to reflect hard on your progress. Keep me updated!
          Alice xxx

          • Susan May 22, 2015 at 9:13 am

            I’m on 10th week BBG and I gained weight, plus I am much bigger then I was on 6th week! After first month I saw a difference and I was so happy about it but now it feels horrible! I haven’t change nutrition habits or anything during BBG so why am I getting bigger? And it’s not only about the muscles. Can you recommend something to tone it up a bit?

          • Honestly Fitness May 25, 2015 at 4:58 pm

            Hi Susan!
            Gosh, that sounds like a strange situation and I am sorry you are much bigger now πŸ™ Are you making sure to do the recommended amount of LISS as well as the workouts? Are you pushing yourself to the max? I am afraid I am not too sure what else might be making you get bigger :/ Can you provide more details?
            Alice x

  • Brijette June 3, 2014 at 3:40 am

    Hey there,

    I’m so glad i found your blog, its actually amazing!
    anyhow i purchased the bikini body guide today and i’m so excited to start using
    until i realised i didn’t understand how to, or like i have a very basic understanding.
    So i get that i do eau workout for 7 minutes and do that 4 times so it’ll equal up to 28minutes in total BUT since their is 3 lots of the circuit 1&2 so technically 6 circuits in total what do i do with the last circuit 1&2. Also with the 7 minutes circuits do i just do all of circuit 1 for 7minutes then circuit 2, then circuit one then circuit 2 again ?

    haha please help i’m soooo confused and wanted to start this on the second week of June.
    i’ve tried re-reading the ebook but all i just established from that was the 7minute circuit thingo and i checked her website but it only answered the 7 circuit thingo again

    thanks in advance,


    • Honestly Fitness June 4, 2014 at 9:54 pm

      Hi Brijette!

      Thank you so much, I am so happy you like Honestly Fitness πŸ™‚ Haha, let me help you as much as I can – There are 4 exercises in each circuit. You need to do the specified amount of reps for each exercise and then if you have completed all of the exercises in the circuit and your timer still has not gone off, just repeat the circuit again. You basically go through all of the exercises in a circuit for the specified amount of reps until your timer goes off.
      Once you have completed circuit 1, you do the same thing for circuit 2. And then just repeat the process – so for example you do circuit 1, circuit 2, circuit 1, circuit 2. And you should only rest for 60-90 seconds between each circuit.

      Does this make sense now? I hope it does, but if it doesn’t please leave me another comment explaining what you don’t understand and I will keep trying to help you until you do πŸ™‚

      Thanks again for stopping by, Brijette xxx

  • Michey August 9, 2014 at 9:06 am

    So happy I found your website! And you actually answer back and help people! Hopefully you see this and give me an answer- I just purchased the BBG and am kind of confused, I want to start in 2 days so it gives me time to understand what I’m doing haha.

    So week 1-4 all I do is the circuits on monday, wednesday and friday?
    And on tuesday, thursday and saturday all I do is LISS? which is just a 40 minute fast walk?

    Please let me know- it just doesn’t seem like enough haha, thanks so much!

    • Honestly Fitness August 14, 2014 at 2:15 pm

      You can arrange the workouts for whatever days work for you πŸ™‚ But yes, you essentially only do the circuit workouts three days a week, and the LISS workouts for however long and how much Kayla tells you to do. It is essentially a fast walk, all the information you need should be in pages 1-20.

      And remember, quality over quantity! It may not seem like a lot but the circuit workouts are INTENSE and the LISS is to encourage fat burning. Running burns your sugar stores.

      Hope this helps, and remember you can always head to if you need more help πŸ™‚

      Alice xxx

  • Dina August 18, 2014 at 11:01 pm

    So glad I found your website! Im a bit confused with the nutrition guide…I don’t know how many calories I should be eating each day and how I should count my macros. I know about the required daily servings. Today was my first day and I followed her sample meals, I felt like I ATE A TON….I just don’t know how to incorporate meals or snacks I would like to eat like for example QUESTBARS, and different kind of healthy meals. Please help me, I’m just lost

    -Dina πŸ™‚

    • Honestly Fitness August 28, 2014 at 4:09 pm

      Hi Dina,
      Yeah, see this is why I personally am not the biggest fan of the nutrition guide. It is a blanket guide, meaning it is not personalized and is just an example of a healthy way to eat.
      The guide is approximately 1,500 calories and I believe the reason for the higher serving of carbohydrates is because you are doing very high intensity workouts which tend to also burn a lot of sugar. So you need a lot of energy, and carbohydrates are a fantastic source of easy energy. In terms of quest bars, maybe you could email and see what they say? I am not too much help on that part, I am sorry. It seems like Kayla wants you to follow the guide quite strictly along with the workouts. And like i said, I do not like that it is so general. I just continued to eat healthily πŸ™‚
      Alice xxx

  • Sara February 20, 2015 at 5:46 am

    Hey Alice,
    I’ve just started this week with the BBG1.
    I was wondering did you eat protein bars? If so, when did you and is this 1 protein portion on the HELP schedule?
    Thank you in advance !:)

    x Sara

    • Honestly Fitness February 20, 2015 at 11:02 pm

      Hey Sara,
      Congrats for starting the BBG! I eat protein bars rarely and when I did, I had the same problem you did; I had no idea what serving they classified as! I would assume that it would count as a protein serving but it might be best to email Kayla’s team directly to ask. I know her stance is to try and get nutrition in from whole foods as opposed to supplements (unless you’re making your own protein bars?).
      Hope this helps and good luck,
      Alice x

  • souz July 7, 2015 at 3:45 am

    Hey Alice,

    I just kick started by BBG! In the workout plan its mentioned we need medicine ball,roller,bosu ball
    i workout in my home and i don’t have any of these,can you suggest any other alternatives to replace?And do you also have protein smoothies post workout?

    -Souz XO

    • Honestly Fitness July 7, 2015 at 4:25 pm

      Hey Souz,
      That’s awesome and well done!! I think Kayla has some suggestions on her website – you can use a dumbbell instead of a medicine ball. A foam roller is not necessary, and unfortunately there is no substitute for a bosu ball πŸ™
      I usually have a protein Shake pre-workout because I go to the gym as soon as I wake up at 6am πŸ™‚
      Hope that helps!
      Alice x