Hey guys! So the ones that follow me on Snapchat (pascalemiau) and Tumblr might already know this: I started Kayla Itisnes' Bikini Body guide. I bought the guide last week and told you guys about it on Snapchat. I have only started it yesterday because I wanted to start on a Monday not in the middle of the week.



 I did not only purchase the BBG, I also bought her H.E.L.P nutrition guide and also her foam roller (guide included). Unfortunately the foam roller hasn't arrived yet.

I've been following Kayla since she had around 500k followers and I loved watching her workout videos. Now she has over 3.3 million followers and constantly uploads amazing transformation pictures. I know lots are fake but she actually uploads real ones and links the girl in the picture so you can check her out too. I was really curious to try those guides out.

I've gained weight recently just because I didn't eat healthy enough and didn't go to the gym anymore.  I actually ate quite healthy but I eat way too much... even if I wasn't hungry anymore. I used to weigh 52kg (I'm 1.70) and now I'm 58. My goal is to go back to 52 kgs, tone my legs and also build abs & muscles on my arms and back. I'm going to Ibiza in fall and I want to start looking good in a bikini. I've been a top athlete for over 12 years, practiced almost 20h a week and I still know how to do exercises, I know lots of them and I could've easily done this myself. But I love having a guide and it's so compact, everything's in there. There's information about building muscles, rehabilitation etc. in the nutrition guide there's so much information about nutrition, portions, what my body needs and which vegetables and fruits are high in vitamin c/fiber etc.

The best thing about her guide is that you can do all the exercises at home! No gym is needed! I will go to the gym though because I have a subscription but I will also do my exercises at home. I bought a thick yoga mat and some dumbbells. You can replace dumbbells with anything you can grab comfortably which should be around 3-6kg.. a suitcase, a heavy book, a bag.. anything. And the second best thing is that the workouts are only 30 minutes long. They're so exhausting and my muscles were so sore the next day.

If you're thinking about buying her Bikini Body Guide and Nutrition Guide I can already say the nutrition plan isn't worth the money. Because I already eat quite healthy, lots of veggies, lean meat and fruit it wasn't something new for me. I do now know the portion size which is important and didn't know before. I also eat 5 times a day now. Also for me there were so things I didn't know inside in the information section, what I mentioned before. But If you're new to eating healthy then I'd totally recommend it.

I cannot say much about her workouts already because I've only done one so far but I can already say they're very exhausting and tough.. even for me. Sweat was literally running down my legs and I'm not even kidding. No wonder they apparently work.. and that was the first day. Of 3 months. I'm probably gonna be dead in the end.

I took a "before photo" before I started with the whole guide, measured my belly, thighs and waist. I will do the same things when I've finished BBG 1.0.

To keep me motivated I thought about making a Tumblr account or an Instagram account where I share my thoughts, post motivational pictures and bodies, talk about workouts, my goals for the week, how I felt, what I ate today etc. basically a workout diary. I'm not sure about that though but if you want me to do this please leave a comment :)


I'm not strictly going to follow her nutrition guide but I now know exactly what foods to eat, what not to eat, how much of it, when and all that stuff which gives me a guideline. Like if I want to have carrots for a snack instead of a nectarine then I'm going to eat my carrots. If I want to have a wrap for dinner instead of vegetable curry, then I'll have a wrap.


Here's an example of a workout. The workouts are as I said before only 30 minutes long. There are two circuits.

This is how it works: in circuit 1 you set your timer for 7 minutes, you do all the exercises as many times or as many seconds as it's written and your goal is to complete all exercises as many times as possible within those 7 minutes. Then you have a quick break and start with circuit 2 where you do the exact same thing. Then it's time for circuit 1 again and circuit 2 for the second time. Then all you do is stretching and foam rolling and you're done for the day!

The next day is cardio day. It's always like that, one day workouts and the next day cardio only.

LISS means low intensity steady state, which is cycling, or jogging in a normal pace.. not too fast, not too slow. 35-45 minutes

HIIT means high intensity interval training, which means you're jogging/cycling "normally" for 30 seconds and then you sprint for 30 seconds, then at normale pace for 30 seconds, then again sprint for 30 seconds. HIIT is only around 10-15 minutes long.


Foam rolling is very important as well. There's lots of benefits:

  • Increased blood flow to your muscles, which improves delivery of oxygen during your workout.
  • Helps to relieve muscle tension, especially after a hard workout.
  • You can control how much pressure you apply to the area, which means you can really focus on areas that are sore and need more work.
  • Increased range of motion. The action of foam rolling can help to stretch out and lengthen your muscles, which can help you get more out of your workout.
  • Decrease recovery time. Foam rolling can help with muscle repair so you aren’t left feeling as sore and sorry the next day.
  • It can help to reduce cellulite. Improved blood flow can also help with the removal of toxins from your muscles, meaning that foam rolling may help to reduce the appearance of cellulite.(Source: https://www.kaylaitsines.com/blogs/news/44396547-amazing-benefits-of-foam-rolling)

PS: the guides come as ebooks but I got mine printed at a copy shop!