6 Tips On How To Survive Through Kayla Itsines' Bikini Body Guide (BBG)

I started using Kayla Itsine's Bikini Body Guide (BBG) about one and a half year ago. It was a difficult journey. I started, and I stopped due to some ailments. I restarted, and I stopped due to some ailments again. So it was going on/off/on/off for this long.

I tried her guide not because I wanted a bikini body, I don't even own a bikini. I tried her BBG because I thought it is the most convenient systematic home workout available in the market.

I don't quite fancy jogging. I don't quite like going to a fitness centre to workout because travelling takes up time. So the easiest way is, perhaps, to follow a systematic guide which I can do at home.

However, I have to admit that working out at home, without any companion(s) pushing you, without any instructor hounding you, can be a very challenging task. You need a lot of self-discipline to keep it going. 

Having been through this one and a half year, I have a better idea what is going on with my own body, I am ready to restart BBG, in fact I am doing really fine on BBG now. Are you also on BBG or keen to start on it? Here's what I believe that keeps me going:

1. Follow Kayla Itsines' Social Media
I follow her Facebook (FB) and Instagram (IG). She will post the progress of some of the ladies who did her programme with great results. If this solid evidence that proves her guide works is not convincing enough, I don't know what else would.

2. Follow Other Fitpo's Social Media

Beside following Kayla on FB and IG, I also follow some fitpo on IG. Following them simply inspires me to work harder and stay focus. These are the ladies I follow:

- Jamie Teo
Local celebrity and fit mommy who needs no introduction. She spends time working out at home everyday. Can you imagine that? And her abs ... ... I drool ... ...

- Dawn Sim
Mom of 4 (say wow!) and she is a yoga instructor She runs a yoga studio recently. Her 3 girls also enjoy yoga-ing with her. Her littlest is barely one year old and she is already back to her pre-pregnancy fitness. What say you?

Jasmine Chong
Another yoga studio owner (Yoga Lab). I have a package with Yoga Lab because I visit them whenever I need to drop the boy for choir practice on weekday. Sometimes Jasmine will post some tutorial videos/photos on some yoga poses.

Jia Min
Jia Min is my favourite yoga instructor in Yoga Lab.  She is very skinny but very, very strong. Her yoga poses will cause your jaw to drop, really, not joking.

- Sara
She is religious in BBG. Seeing her work-out videos will just motivate me to keep it going.

- Kellen Lemos
Kellen is not using BBG but all her videos in IG consist of short yet high intensity workouts which one could do at home. Each of her workout is targeted on certain of part of our body. It is perfect for target area workout.

3. Condition Your Body Before You Start
Whoever told you BBG is an easy workout is a liar. It is not an easy workout but it doesn't mean it is an impossible workout. After all, there are many ladies who have finished Guide Book 1 and even 2 round the globe. But, if you have not been exercising for a long period of time, you should condition your body first before starting it. You could probably consider jogging for 3-5km, climb the stairs (10 storeys) or sometime like that twice a week first. When you no longer feel breathless on such cardio exercises, you could head on to BBG.

  See what I mean? It is not that easy a workout.

4. A Little Investment
I see a little investment needful to kick start this BBG home workout. Of course, you need sports bra (haha, I don't need to show you picture right?). I also have a pair of sports shoes which I would only wear indoor (because I don't want to dirty my house), an exercise mat, a pair of dumbbells (I use 2kg), a heavy book (as medicine ball), a skipping rope, an ikea storage stool (as bench) and a pair of elbow guards for commandos exercise to prevent abrasion to my elbows.

5. Do It Thrice A Week
Kayla Itsine's workout consist of 2 circuits and they are to be repeated once. Each circuit is 7 mins, so the total workout time is 28 mins. For a start, I do not suggest you stress yourself with the timing. It is okay to just finish 2 circuits without repeating them. It is okay to drag the timing. Until today I am unable to finish the entire workout under 28 mins, but I will complete the 2 circuits and repeat them. The key is to persevere on, and make the workout a habit yet not burn yourself out and drop it totally.

6. Eat Well
Yes, you need to eat well. Eating is 80%, exercising is 20%. You can't expect bingeing and hoping that exercise will correct your input. 

Lastly, if you would like to have a copy of Kayla Itsines' BBG book 1, please click on this link to download. Enjoy your workout! Sweat it out!

Nestle Breakfast Cereals - No Grain, No Gain

[Media Invite]

I have stopped buying breakfast cereals, particularly cornflakes, for a long while although AJ loves to eat them. I am concerned about the genetically-modified corn. But AJ has been craving for breakfast cereals, eventually, I gave in, buying only organic cornflakes for him.

It was only when I attended the recent media invite by Nestle last week that I got to know Nestle's Breakfast Cereals like Koko Krunch, Honey Stars and Cheerios are made with whole grain as the number one ingredients. That set my eyes opened because I know how important it is to eat whole grain rather than refined grain.

The panelist (left to right) - Ms Ece Durukan (Nestle), Ms Gladys Wong (Chief Dietician, Khoo Teck Puat Hospital), Edmund Tay (blogger) and host, Jamie Yeo

 Ms Ece Durukan, Regional Nutrition and External Affairs Manager at Nestle Breakfast Cereals for Asia, Middle East and Africa

It is quite alarming to know that 94% of the children surveyed (6 to 12 years old) do not meet the whole grain intake recommendation and 6 out of 10 children in Singapore do not consume any whole grain in their diet at all! That means, they have been consuming refined grain!

Whole grain is the sum of 3 parts of a grain and is an important source of fibre, B vitamins and protein. Replacing refined grain with whole grain will result in lower body weight, Body Mass Index and cholesterol levels, as well as reducing risk of cardiovascular disease and type-2 diabetes.

We eat brown rice and red rice at home, and if we take bread, usually it is wholegrain or wholemeal bread. And now, I realised I have more options. As Nestle's Breakfast Cereals like Koko KrunchHoney Stars and Cheerios are made with whole grain as the number one ingredients, and they have now reduced the sugar and sodium content significantly, I felt more at ease letting AJ consume them. 

What about you? Have you been making an effort to feed your family with whole grain instead of refined grain? We can start by making baby step. Start with giving them whole grain breakfast. How about a bowl of Koko KrunchHoney Stars and Cheerios with milk? Switching to whole grain can be easier than you think!

MILO : Going Beyond Grades – Nurturing Resilient Singapore Children Who Never Give Up

[Media Invite]

Recently MILO launched a new social campaign to inspire and instill the values of perservance and a #NeverGiveUp attitude among school-going children this exam season.  It is such as timely campaign that reinforces MILO’s core values of nurturing and nourishing kids in Singapore to do their best despite challenges.

On 1 September 2016, MILO also had a panel discussion “Going Beyond Grades – Nurturing Resilient Singapore Children Who Never Give Up”, of which I had also attended.

Spearheaded by key opinion leaders like Dr Sanveen Kang-Sadhnani (Principal Clinical Psychologist at Thomson Paediatric Centre), Dr Kalpana Bhaskaran (Manager for Nutrition Research under the School of Applied Science and Head for the Glycemic Index Research Unit at Temasek Polytechnic), Mr Edmund Lim (previously a principal of a primary school and vice-principal at both the primary and secondary schools), and the moderator of the discussion, Ms Amy Cheng (actress and mother-of-two).

The discussions are aligned with the recent reforms by the Ministry of Education (MOE) to the PSLE scoring system and the admission scheme into secondary schools. The changes mark a decided shift away from the excessive focus on grades to developing a child’s skill and talent.

All the key opinion leaders here agreed that we should all encourage our children to try their best in pursuing their personal goals, cultivating desire to fulfill their potential and optimize their capabilities.  Building character and tenacity in children is crucial in the development of a well-rounded adult.

MILO also shared some highlights from SGBreakfast Study – A Study of Breakfast Habits of Singapore Primary and Secondary School Children. The study examined the breakfast habits of Singapore primary and secondary schools children, and it revealed that 12.3% of Singapore children aged 6-12 years old skipped breakfast. There was also a tendency for the number of breakfast skippers to increase with age. This is a worrying trend as skipping breakfast impacts a child’s mental and physical strength to deal with everyday challenges. The study also showed that more than 50% of the children and adolescent felt irritable, tired and were not able to concentrate without breakfast.

“What our children consume in the morning for breakfast is vital in sustaining them throughout the day and in helping them focus in school. Eating breakfast is a key to maintaining a healthy weight and people who eat breakfast are less likely to be overweight,” said Dr. Bhaskaran. She also highlighted that not all breakfasts are created equal and parents should look for healthier breakfast choices that are low in Glycemic Index (GI) as food with low GI releases energy slowly and prevents sugar level from rising or dropping too rapidly, thus helping us feel full longer. Food choices such as oats, multi-grain bread, and even MILO powder prepared with milk are low-GI options which make a convenient and healthier breakfast choice.

I always make it a point for AJ to have his breakfast before going to school. If he has a long day ahead, the breakfast will be heavier (chia seeds pudding, oatmeals, eggs with bread, noodles, etc), if he has a short day, his breakfast will be lighter (bread with chocolate spread/butter, breakfast cereal with milo, etc).

What kind of breakfast does your child have?