Whether it’s BBG, BBG Stronger, PWR, Fierce, Build or BAM – all of the amazing Sweat programs have some similarities and I want to give you some tips & tricks for surviving your first round with the app.
1. Take Before Photos
Try to get some good lighting and wear a cute sports bra & shorts and/or underwear – depending on your comfort level. If you’re like me, you probably won’t feel all that cute but trust me, you’re going to want a cute set to show off that after body & it’s so fun to compare your results in the same outfit.
2. Repeat after me, “It’s only 30 minutes.”
I still give myself this reminder all the time. Whether it’s prior to a workout when I’m lacking motivation or during a workout when I’m tired and sweating and I just want to sit on the couch and drink wine. IT IS ONLY 30 MINUTES – start to finish. Disclaimer: If you’re doing PWR or Build some of the sessions go up to 45 mintues but for the vast majority, all of the workouts are 30 minutes or less. I would never believe you if you told me you don’t have 30 minutes a day to get your workout in. We are all guilty of scrolling through our phone, watching T.V. or sleeping in an extra 30 minutes (usually 4x + this) every day. You’re doing this for you and it’s only 30 minutes.
3. Finish the Reps
These workouts are hard & fast, that’s how you get awesome results in such a short period of time. There will be times when you’re learning a new move or you’re in the middle of a challenging set that the timer will run out before you’ve finished 2 rounds of your set. Finish the reps. Even if it takes me an extra 2 minutes, I always gets through the full 2 rounds of a set before moving to the next set.
4. Find Your Time
I am not a morning person…. at all. I also don’t have time to hit up the gym after work and although I’ll do it in a pinch, I don’t love working out after the boys are in bed at the end of the day. My time is from 4-5 p.m. every day and it’s my lunch hour. My job is flexible and I’m able to eat through my lunch and use this hour at the end of my day as my lunch hour. This is my time. I’m awake, I’m fueled up and I don’t have the craziness of two little ones running around at my feet. Find the time you feel best about your workouts. Experiment with different times and situations. Maybe your time is first thing in the morning, maybe your time is after dinner while the kids are running around with you. We all have a time, you just need to find yours.
5. Be Flexible but Committed
On the tails of my ideal workout scenario is reality – it doesn’t always workout as planned. I’ve had to squeeze in some early morning workouts or get my resistance workouts in back-to-back on a Friday, Saturday, Sunday. Life is going to happen! Just because you miss a Monday doesn’t mean you quit on your week. Be flexible with your schedule and enjoy life but be committed and make sure you do what needs to be done to get in your workouts for the week.
6. Use Proper Form & Stretch
Form is SO IMPORTANT. I will get a better workout using no weights and proper form than I do if I use heavier weights and sacrifice my form. When you use improper form, your body is at risk for injury and often time utilizing the wrong muscle groups or range of motion to make-up for the lack of form. In the same hand, you need to stretch. It’s important for recovery but it’s also important for increasing your range-of-motion (ROM) which will help improve your form and ability to perform different movements and get a better workout as your progress in your fitness journey.
7. Ditch the Scale & Rely on Progress Pics
My advice would be that you do this forever but if you’re not ready to take the plunge, at least ditch the scale for your first 12-week program. My weight didn’t change at all from start to finish and after 2.5 years of following different Sweat programs, I’m still the same weight that I started at. The scale made me want to quit. It got in my head. Some days it told me I’d done well enough to get a treat, other days it told me I shouldn’t eat dinner. Most days it told me all the sweat and work wasn’t making a bit of difference… it just didn’t move. I almost quit at 4 weeks because of the scale but my progress pics saved me. I could not believe the difference in my body in only 4 weeks – yes, it was subtle – but it was noticeable, even to me when compared to my before photo. That sealed the deal for me. I threw out the scale and I’ve been happy, healthy and enjoying my workouts and the changes in my body ever since.
8. Join the Community
This made a world of difference for me. I started a separate, private Instagram account where I followed and connected with a bunch of other girls doing the #bbg program. (Now you would search for #sweat) I made the best friends who are inspiring women and moms. Their journey’s have made me laugh and cry and most importantly they’ve helped me grow and stay accountable to my goal of being a healthier version of myself. It helps to have a friend (or 900).
9. Find Inspiration
If you don’t want to put yourself out there or you’re not quite up for connecting with others yet, there are still plenty of other places for you to draw inspiration. Maybe it’s a Pinterest board, a new outfit, a killer playlist or an inspirational quote… find what drives you and revisit that over & over again.
10. Plan for it
Make sure your phone is charged. Make sure your gym bag is fully packed. Make sure you have time penciled out for your workout. Fail to plan = plan to fail. Make your workouts an important part of your day and plan for them. They’re not optional!
I am such a huge cheerleader for the Sweat app because it has made such a difference in my life. I am forever grateful for an affordable, easy-to-follow, quick, minimal equipment workout program that works! I honestly feel like Kayla had my life right now in mind when she created this program. I don’t have to sacrifice time with my kids or spend over an hour at a gym. I don’t have to spend extra time creating a workout plan for myself or spend tons of money on a trainer or class. I’m passionate about this program because it works if you do.
Now all you have to do is start! I’m here to cheer you on and answer any and all questions you have! Do it for you.