Survival of the fittest in celeb fitness program revolution
FROM dancing to “sliding”, celebs including Sam Wood, Rachael Finch and Kayla Itsines are driving a new fitness wave. We road-tested some popular programs — this is how they stacked up.
VIC News
Don't miss out on the headlines from VIC News. Followed categories will be added to My News.
IT’S hard to pin down the numbers, but every day they’re doing it. Often it’s pre-dawn in the lounge room with just the glow of an iPad or mobile phone. Sometimes it’s late at night or when children are napping and private moments can be stolen away. It could also happen somewhere as brazen as the local park. Or the gym, if that suits your style.
It’s mainly women who are at it (but some blokes, too), tens of thousands of them — heart rates up, sweat forming … Say rise and shine to the online exercise and diet revolution.
Aussies are fighting the worldwide obesity trend one star jump, salsa move, strength session and green smoothie at a time, and our celebrity obsession is at its (toned) core.
Since TV trainer Michelle Bridges’ pioneering 12-week Body Transformation in 2010, online programs offering a holistic approach to exercise, diet and mindfulness have boomed. Some involve just 20 minutes of huffy puffy a day, some feel like a second job, but the common denominator is they all have celebrity faces.
After finding love on The Bachelor in 2015, Melbourne personal trainer Sam Wood launched his 28 program in February 2016.
More than 60,000 people have signed up for the 28-day program offering daily 28-minute workouts, meal plans and meditation, plus his “crew” on call and an online community for support.
About 90 per cent of members are female, with subscriptions across Australia as well as in the UK, Canada and Asia. Wood’s companion book launches on Tuesday.
He says feedback from the program has been incredible. “I’ve been truly blown away with the way 28 has changed so many lives,” Wood, 36, says. “People have said things like, ‘I can’t believe how easy and effective it is,’ or ‘I’ve tried so many things and never stuck at them but will be a 28er for life.’ ”
Another TV Bachelor, Sydney chiropractor Tim Robards, has a fitness regimen based on strength training; as has Bridges’ beefcake beau Steve “Commando” Willis. And then there are “it” girls such as model and footy WAG Jesinta Franklin, Gold Coast personal trainer Emily Skye and Sydney mum and fitness trainer Kim Beach with their books and or programs under their own brand of wellness.
You can even train with star surfer Sally Fitzgibbons as part of her new 12-week online program called All Australian Beach Body.
But dedicated followers of fitness in their thousands have turned to Instagram’s poster girl for good health Kayla Itsines.
Time magazine named her in its Top 30 Most Influential People on the internet in 2016 and Forbes this week listed her as the world’s No. 1 fitness influencer, ahead of Skye in third spot. Itsines and her fiance, bodybuilder Tobi Pearce, debuted on 2016’s BRW Young Rich List, reportedly sharing a combined wealth of $46 million.
Off the back of the success of her Bikini Body Guide e-books, in only two years the Adelaide personal trainer has garnered an impressive social media presence (she has 6.7 million followers on Instagram and 11.6 million on Facebook), launched the Sweat with Kayla fitness app, travelled the globe with her boot camps and written a healthy eating and lifestyle book.
In Melbourne in November, together with more than 2200 fans, she cracked five records
on Guinness World Records Day, an annual event that guarantees winners an official place
in the following year’s book. Her “army” can now boast records for the most people to perform squats, do sit-ups simultaneously, perform lunges, star jumps and run in place.
Lou Mooney is co-founder and creative director of Loup (formerly known as The Health Consultancy), a creative company whose first online program was 28 by Sam Wood. Wood has since gone out on his own, but Loup is today behind the martial arts-based TIFFXO program by Tiffiny Hall, a sixth dan black belt master in taekwondo and Angel on TV’s Gladiators in 2008 before starring on The Biggest Loser, and B.O.D by TV presenter and former Miss Universe Australia Rachael Finch.
Mid-year, the business will launch a program aimed at toddlers and parents with The Wiggles’ Emma and Lachy. They’re also working with model sisters Ash and Jess Hart in developing a health and diet program.
Mooney saw the impact the cult of celebrity could have on health.
“Everyone else in the health space — whether that be the government or health insurers — who was trying to achieve mass wellness of people was getting it wrong or was too boring. They didn’t get the power of celebrity and also of engaging content,” Mooney says.
“Our philosophy is to start with enjoyment and you’ll always get the best out of people. Enjoyment first, then we make sure that our experts are OK with everything — the psychologists, the nutritionists and dietitians but enjoyment has to come first.
“With Tiff’s program, her sessions are only 20 minutes so people can get through those.
A lot of women are reporting back saying, ‘I can’t believe it, it’s Monday morning at 6am and I’m actually up and looking forward to my workout. This has never happened before.’ ”
Mooney says the programs don’t focus on weight loss, rather being the best version of yourself.
“We love hearing about the people who are suddenly playing soccer in the backyard with their kids (because they’re fitter),” she says.
“Women aged 25-50 are our heartland, mostly busy mums or busy working women who like the fast workouts and recipes that taste fabulous and stack up health-wise but are quick to get on the table and everyone in the family will like.”
She rejects criticism that celebrities are a mere face of the program.
“We absolutely go into this with our celebrities based on them being involved every step of the way,” Mooney says. “We don’t want just a face. We develop a strategy hand-in-hand with them. It’s about being authentic and what they live and breathe for it to work, from content creation and performing their exercise routines (that people follow) to being in the Facebook community all day with motivational video messaging and responding to questions.”
LAUNCHED in February, Finch’s B.O.D (Body of Dance) is one of the most recent additions to the celebrity fitness fray. Dance is her point of difference and at the end of each month-long program, she promises followers will know two dances.
She developed B.O.D with husband Michael Miziner, the Russian-born ballroom dancer turned instructor she met on Dancing with the Stars in 2010. But she says even those with two left feet — like her before appearing on the show — will be able to keep up and change and
tone their body.
“I’d never danced a day in my life until then … but fell in love with the style of exercise and what dance gave me,” Finch says.
“It wasn’t just the physical element, like the strength or posture, it was the mental component — the intense focus, the clarity, the memory. They’re using (dance) now on patients with Alzheimer’s and Parkinson’s to help their mental capacity. There’s the spatial awareness, the connection, the musicality. Dance started to really help me with my other job on TV and remembering scripts. I was very impressed.”
Finch, 29, worried about her weight as a teenager, but grew up realising you need to choose “good health over body image”. (Her Instagram account is peppered with healthy meals and snacks.)
She thrives on variety and her days are spent tending to daughter Violet, 3½, and newborn son Dominic, as well as TV commitments, writing, filming content for B.O.D and studying personal training.
B.O.D features a nutritionist-approved meal plan with recipes for meat-free Mondays, wheat-free Wednesdays and guilt-free Friday nights, as well as five 30-minute workouts a week and one meditation/stretching session.
“We don’t do squats, we do a plie — there’s more a barre, dancer’s focus.
“It’s a chance for people to get out of their comfort zones and exercise rut, but from the safety of their lounge room.
“Doing something different and trying something else is the key here. So often our bodies get used to the same exercises so we wanted to infuse dance into the fitness world and make it fun and exciting.
“It’s not for the advanced dancer, it’s not too technical. It’s easy but gets you moving. You start with basics — literally left, right, left, right. We’re doing it with you, showing you how.
“You start simple and work your way up. There’s no twists or tricky turns. It’s made for the uncoordinated. If you can move your feet and listen and look, you can do the program.”
We asked some popular fitness programs for access to their regimens for a test run. Here’s what we found when we road-tested nine programs.
28 BY SAM WOOD
Review by Megan Miller
IN Sam Wood’s world, hammy sliders aren’t tasty mini burgers loaded with bacon. They’re an exercise involving plastic fantastics called sliders (right) — or you can use plastic lids
on carpet or socks on floorboards — to do a range of movements such as mountain climbers to work the legs/arms and core.
It’s hard going, but slider exercises only make up about an eighth of Wood’s exercises. The rest are sustainable and user-friendly.
Workouts consist of 28-minute routines (seven cardio or weight exercises for one minute, repeated four times) on weekdays (with Wednesdays a little more stretching based), and active recovery at weekends that you choose yourself. It can be a swim, interval training or one of three guided yoga sessions.
During the routines — which Wood films at his house — you feel guided every step of the way. When Wood reminds you to breathe or not shrug your shoulders, it’s like having him in your lounge room. And he’s spot on, because that’s exactly when you are about to turn purple or your shoulders are up around your ears. He’s also quite funny and sends himself up. I smiled whenever he did a downward dog and joked he was “about as flexible as a bathroom tile”.
You’ll need a mat, and hand-weights (but you can use soup cans).
There are several settings to suit most fitness levels. You can start on Rookie (20 seconds on, 40 seconds off) and go up to Maniac (non-stop for a full minute per exercise).
It might only be 28 minutes, but you certainly get a sweat up. Sometimes I pulled up sore afterwards (squat pulses are most unpleasant), but not in agony. I always came back for more.
Wood’s support crew is an email away. Both times I email, they’re back to me within an hour with helpful advice.
The private Facebook group — bar the occasional whinger and weirdo — is hilarious and supportive, with funny memes, ribbing of Wood and congratulations or encouragement for other 28ers. This is where Wood also posts video messages with tips or motivation, or lets you into his day — walking the dog or a Disneyland trip.
There are daily meal plans, with recipes for breakfast, lunch and dinner, plus snacks. Don’t like fish? Swap out a meal from the long list at your disposal.
There are no wacky ingredients. Most times it’s stuff you probably have in your pantry, except maybe acai powder or miso.
No food groups are off limits, just offered in moderation. There are yummy pasta recipes to satisfy that carb craving, haloumi for your cheese fix, and even pies for a pastry hit. We loved the warm satay bowl with roasted cauliflower, and will stick with wholemeal pasta and brown rice now we know they’re actually not too bad.
Each 28-day program starts on the first Monday of each month. I did it for three months and lost 5kg. (But I do food reviewing so couldn’t stick 100 per cent to the meal plans.)
Wood’s program is non-faddish and geared to long-term health. His motto is “progress, not perfection”, and it’s a philosophy that suits me.
Verdict: Sensible and sustainable. $49 a month. Next program starts May 1.
EMILY SKYE
Review by Laeta Crawford
CONFESSION time: I’ve had 5kg to lose for the past 10 years.
Fully clothed, my body looks OK, thanks to years of knowing how to dress for my shape. But remove the clothes and the cracks — or lumps — begin to show.
Needless to say, I’ve worked my way through many diets, gym and online programs. And each time I’ve failed to stay committed.
Enter Emily Skye, a Gold Coast-based fitness model/personal trainer who has amassed more than 1.9 million Instagram and 10 million-plus Facebook followers worldwide.
Her online F.I.T. program (Fitness Inspiration Transformation) consists of several phases, each of four weeks’ duration.
Like many online programs, it includes a meal plan with vegetarian, vegan and lactose and gluten-free options, as well as a weekly shopping list; motivational and mindset videos; and a gym program with home or gym workout options.
She also offers a daily blog with tips and tricks, from avoiding bloating to overcoming unhealthy food cravings.
Signing up to Emily’s Phase 1 (full-body program), I made a few rules for myself — I‘d stick to the exercise every day, but allow myself the occasional treat meal (to save myself the guilt because I knew I’d do it anyway).
As recommended, I took my measurements and “before” pics, for my own personal reference. Not to be shared. Ever.
I then incorporated Skye’s eating plan into my lifestyle to the best of my ability, although I straight up compromised (read: opted out) on her suggested breakfasts, choosing a filling (and more work-friendly) nut muesli during the week, and her omelet or smoothie options on weekends.
With four kids and a fulltime job to work around, I only ever cooked meals for myself
at home that were quick and simple. And yes, for myself.
My kids and hubby didn’t want a bar of Skye. When I could, I mixed up the snacks, lunches and dinners to suit my needs, preparing batches to see me through several days.
Overall, I found the meals I did cook were tasty, if not a little boring.
And while the food can add up — about $150 for the weekly shop — some ingredients, such as the spices, oils and dressings, lasted the distance. But true to form, even with the knowledge that I had to write about it, I self-sabotaged, and failed to follow the eating plan for the hole month.
Surprisingly, I did stick to the fitness part of the program. I chose the at-home workout option, which requires at the very least a set of hand-weights, kettlebell and yoga mat.
Skye has seven warm-ups to choose from and videos demonstrating each exercise
in the workout.
Personally, I found it easiest to print the program and look up the exercise instructions online when needed, although it proved frustrating logging back in at times.
Each workout took at least 30-40 minutes to complete, alternating between lower body, upper body, core, a HIIT (high-intensity interval training) circuit and rest days.
After a month of staying true to the exercise plan, if not the food, I’m happy.
As a bloater from way back, my belly has never felt flatter thanks to a big reduction in my carbohydrate intake (I’ve forgotten what fresh bread tastes like).
Best of all, I’ve lost about 2kg and I’ve toned up. A bit. But the biggest difference is in my measurements — about 6cm off my waist and a few off my thighs.
Verdict: Small victories. From about $65 a month (US$48.95)
THE ROBARDS METHOD
Review by Jen Kelly
HE’S famous as Australia’s first “Bachelor”, so it’s little wonder Tim Robards’ naked, muscular torso features heavily in his fitness program. But it wasn’t Robards’ undoubtedly impressive physique that enticed me to sign up, rather it was the refreshing absence of rapid weight-loss gimmickry and irritating claptrap about bikini-body readiness.
The Robards Method (TRM), informed by Bachie Tim’s years as a personal trainer and chiropractor, is all about building your best body, with three workouts a week and paleo-inspired meals.
TRM sent me a resistance band, T-shirt, and wooden rings, which I was assured could be set up in a park, gym, garage or even a tree.
Easier said than done. Finding a high bar with enough space underneath was trickier than expected, and the one I found was part of playground equipment, which I had to dodge for certain exercises.
As for boisterous kids trying to use the playground to, you know, actually play, it was a battle to keep them from commandeering my rings to practise somersaults.
Workouts generally required some combination of high bar, low bar, wall and rings. Of course, if you’re lucky enough to live near a workout station, you’re laughing. Crappy weather also wiped
out a few workouts.
Given TRM promises “a personal trainer in your pocket”, I’d envisioned getting hot and sweaty with Robards as he worked out in a video, music pumping loudly.
Instead, an app shows step-by-step photos of Robards (often baring that rippling shirtless torso) demonstrating each exercise, with written instructions — no audio. Of course, videos chew up mobile phone data — so photos do make sense away from wi-fi.
While there’s no cardio, I ended each workout sweaty and breathless with the satisfaction that only tired, aching muscles can bring. Despite only managing one or two workouts a week, after two months I feel much stronger and more toned, and the scales budged 2kg.
The workouts are coupled with TRM’s 721 nutritional formula — eat 70 per cent “super clean”, 20 per cent “sensible” and 10 per cent “relaxed”. I took the gung-ho approach, diving into a seven-day meal plan ($49.95 gets you nutritional advice, recipes and two 28-day meal plans including weekly shopping lists).
After two hours in the supermarket, my purse $200 lighter, my pantry heaved with the likes of quinoa, coconut water, goji berries, chia seeds, slivered almonds and enough vegies to feed
a small village.
Unfortunately, most days require two to three cooked meals — who has time for that around work and kids?
If sourcing obscure ingredients, dicing, cooking and prepping all day Sunday burned as many calories as working out, I’d be a size 10 by now. Instead, within a week I was exhausted and cranky.
But it was a revelation how huge and satisfying the meals were — it’s the first time since I can’t remember I haven’t had 3pm daily cravings for sugar-loaded treats.
The recipes are simple and most are delicious. The “super clean” pesto and pumpkin chicken salad is hands-down the best I’ve ever eaten.
On the flip side, anyone who can eat chia pudding or a “super green smoothie” made from green apple, cucumber, spinach, mint and coconut water for breakfast is a better person than I’ll ever be.
It turns out 10 per cent “relaxed” is not nearly relaxed enough for me, and after a few stressful weeks I threw in the clean-eating towel.
While I’m no TRM convert, all’s not lost. I still use some of the recipes, I’ve kept up
a few of the exercises — and the kids at the playground are having a ball with those rings.
Verdict: Not swept off my feet.
$99 for a starter pack (including wooden rings, resistance band and T-shirt or singlet), plus $32.28 a month for fitness membership
JESINTA FRANKLIN
Review by Susie O’Brien
HOWEVER little I eat and however much I exercise, I’m never going to look like Jesinta Franklin (nee Campbell), the model wife of AFL star Buddy Franklin. That woman could wear a full-length Lycra onesie two sizes too small and still look amazing.
Despite this, I signed on to follow the regimen outlined in her book, Live a Beautiful Life, for four weeks. It’s all about going on a “journey”, “keeping it natural” and being your own unique “cool”. As someone who hasn’t been cool since 1991, I did like the idea of looking hip doing bum squats while sipping green goddess smoothies.
The book’s focus is on regular exercise, eating healthy, wholesome food, and drinking lots of water. There was also a welcome section on incorporating rest days into the regimen. For me, days of rest are so important I sometimes have them seven days a week.
The exercise component involves a four-week cycle that starts with a bang with 300 exercises and a 15km bike ride. I got about halfway through the first day and ran out of time and inclination. The simple daily exercises were more useful and easy to stick to. It was also good they didn’t involve a gym membership or expensive equipment.
The routine was often too time-consuming (some days Franklin suggested a one-hour power walk, which is hard for a mother of three who works fulltime), but I found it got me into some good habits. Ultimately, I lost 2kg, although after the first week I was a bit hit and miss in my “journey”.
I tried to follow some of Franklin’s beauty tips as well, and made a batch of gua sha mixture. This consists of bicarb soda, coconut oil and vodka, which is rubbed over the body.
My skin didn’t feel “heavenly and supple” but I did enjoy smelling vodka as I drifted off to sleep.
The food component was both weird and wonderful. It was great to start the day with a healing turmeric juice, but it was time-consuming to prepare before work. Fresh turmeric was hard to find.
I also liked many of Franklin’s smoothie recipes, but the berry one looked like the gunk left
in the juicer drawer. The sunshine smoothie was a family hit, but who’s got time to dice fresh pineapple before catching the 8.05am city express?
The dinner recipes are worth the cost of the book alone — there is a chicken and vegetable curry, pad thai and even roast lamb. When I had run out of the special ingredients like coconut oil and quinoa, they still worked well.
After two weeks, though, my family got a little tired of it all. Nut milks? No thanks. Snack seed bars? Where’s the Uncle Toby’s, Mum? And I couldn’t get them across the line on roasted brussels sprout salad.
At the end of a month of somewhat ad-hoc adherence to the program, I did feel fitter and healthier. It was fun living the supermodel lifestyle for a while, even if I didn’t quite end up with the bod (or bloke) to match.
Verdict: Great food and fitness
Live a Beautiful Life, Hachette Australia, RRP $35
TIFFXO
Review by Brigid O’Connell
GONE is Tiffiny Hall’s tough-love attitude that she dished out as a former star of Gladiators and a trainer on The Biggest Loser.
The taekwondo black-belt instead uses an upbeat, high-five style persona in her month-long TIFFXO health plan that delivers on its promise of sensible, healthy eating, improved mental fitness and heart-pumping workouts.
Each week, you get a daily ninja-style workout video, a lesson about using mindfulness in everyday life, recipes for three meals a day, and a video for a session of Poomsae, a slow-moving sequence of taekwondo positions.
For six days a week there was a 20-minute exercise video to follow. Typically this was
a martial arts-style workout; think lots of shadow boxing, skipping sans rope, and karate-style kicks.
Most moves were bouncy, so those with knee or lower-back problems would need to reduce the intensity. It also meant I couldn’t do this workout inside, as I shook the TV and kitchen crockery too much.
Each day there was also “Tiff 10”, an extra 10-minute higher-intensity effort for an extra challenge or for those who could only spare a short amount of time that day.
The moves were sensible, well explained — even if a little repetitive — and there was always the option to crank up the effort, or take it easier that day.
You might feel stupid pretending to punch an invisible speed ball, or yelling out as you karate kick, but sessions did get your heart rate up and left you sweating; sorry, “shining”.
Tiff will constantly remind you “we don’t sweat, we shine”. A catchcry that didn’t really work for me.
A helpful part of the video workouts was the percentage countdown, which let you know how much of the workout you had completed.
Meals were low in carbohydrates and high in proteins. Say goodbye to eating bread, potatoes, sugar and white flours.
Instead your pantry will be filled with vinegars, rice malt syrup, coconut oil, nuts, eggs, wholemeal pastas and wraps, natural yoghurt and natural protein powders.
Overall, meals were filling and not a stretch for those who are already healthy eaters.
Often I felt I was buying too many separate ingredients and using small amounts for the majority of meals.
But over the month I found I came back to many of these leftover ingredients again.
If you’re the kind of person who needs to share your progress to keep you accountable to your exercise goals, the closed TIFFXO Facebook page will help.
This is where fellow ninjas are encouraged to post “welfies” — workout selfies — after your latest exercise boast. This wasn’t for me. I did see that Tiff regularly replied to people’s comments, as well as posting short motivational videos.
The convenience of being able to do a workout at whatever time suited you that day was appealing.
As someone who is a regular in the gym, swapping this program for the month did see me maintain my cardio fitness. Those looking for more toning or muscle strength gains would need to ramp up the weights significantly on what Tiff suggested, and supplement the program with dedicated strength training.
Her tone is upbeat and encouraging, but it was at times a bit too nicey-nice for me. You’ll be told regularly that, “You’re awesome, we’re awesome,” and each workout starts with a stretch to “give yourself a big kiss and a hug”.
But if you’re looking for an easy-to-follow plan that will increase your cardiovascular fitness, while giving you options to swap meals and workouts depending on your time availability that day, then this will fit easily into your week.
Verdict: Workout for body and mind
$49 a month, next program starts May 1
THE COMMANDO
Review by Luke Dennehy
WITH his good looks and muscles, there is no doubt Steve “The Commando” Willis has built a successful brand.
He was discovered on The Biggest Loser, making his debut on the weight-loss show in 2007, and immediately grew a fanbase. He ended up falling in love with co-star Michelle Bridges and they have built a brand together as perhaps Australia’s fittest power couple.
So it’s only natural that Commando has his own fitness program for dedicated fans — the Get Commando Fit program.
It’s a 12-week program that is longer than a lot of other similar programs, with the Commando promising to change your life for the better, from exercise to nutrition to a more positive state of mind.
To start, you can choose from four standards — Get Active, Get Fit, Get Fit Intermediate, and Get Fit Advanced.
I chose the Get Fit Intermediate, as the past year and a half I’ve been training regularly at another fitness fad that is huge in Australia at the moment — F45.
The first week of Get Commando Fit is educational, with a week of instructional and motivational videos to get you ready. I found this made doing the program less scary when it really kicks off in week two. When you begin, you put in your measurements and what you want to achieve. My aim was pretty modest — to lose 3-4kg.
I am the first to admit I have to make changes to my diet, I’ve had a longstanding soft drink addiction — my drink of choice is Coca-Cola. I also love a hot chip, always have, and glass or three of wine after work.
So the nutrition side of things is fantastic. Commando’s mantra is all about natural, unprocessed food, a lot of it made from scratch.
There are meal and snack plans, and you get a shopping list at the beginning of the week to make all the meals. Some are really tasty.
My favourite recipes include the American-style turkey chilli, breakfast banana smoothie, cajun chicken drumsticks, ham and pineapple pizza — very unlike traditional ham and pizza — and Texan pork with vegetables.
Training wise, for the intermediate program you need a gym, with everything from dead lifts, pull-ups, using a rowing machine, burpees and running part of the program. Commando has videos on all the exercises, as well as motivational videos to get you through.
You enter your times as you go, and there is a diary feature and Commando communities to get involved in.
The issue for me — and this is no excuse, according to Commando — is that 12 weeks is a long time to be so disciplined. We are all so busy.
The meal plan takes quite a bit of preparation, and I found that difficult to stick to after a few weeks. I also got a bit off track as the program went on with the training.
So how did I go? I lost 5kg in the first six weeks. This showed me anything is possible, especially if you change your diet and cut out processed food, sugar and alcohol.
The last six weeks I wasn’t as disciplined, and Commando would not have been happy. I would give myself a 5/10.
I would say the Get Commando Fit program is very good, but you have to be very motivated to make that lifestyle change, and to get the best out of it.
Verdict: Hard work pays off
Next program starts on May 1, 12 weeks, $199.
KIM BEACH #noexcuses
Review by Michelle Pountney
A TREE change last year resulted in my suburban good exercise and diet habits being left behind, and a more slothful self, loving the more relaxed pace of country living.
But as our lifestyle slowed, my waistline (and other bits) expanded and the bit of exercise I was doing — playing basketball on a Sunday night — became much more of an effort. Various exercise programs floated across my Facebook feed, along with a vague desire to get out of the rut, so I had no excuse to pass up the chance to road-test the Kim Beach #noexcuses program.
Eight weeks later, there’s no looking back and I’m contemplating doing the program again as life threw a few curveballs my way in the past couple of weeks of the program. Despite the hiccups, I’m 6.5kg lighter, cut a total of 30cm in circumference from my arms, chest, waist, hips and thighs, and my fitness levels are vastly improved.
The KB program’s premise is fairly simple — eat up to six small meals a day with carbs and protein in the morning, and good fats and protein in the afternoon. It’s also about balancing blood sugar levels to avoid cravings and insulin production, which contributes to storing fat.
The eight weeks are split into four, two-week stages. The first is settling into the program, the second tweaking the food and increasing training, the third jumps up the exercise to shock the body, and the fourth involves carbohydrate cycling to fire up the metabolism.
I found the biggest challenge was eating all the food. Eating five meals with the option of a sixth (a snack after dinner during the first two weeks) was a little daunting.
But the meals were delicious, so hubby and daughter unwittingly joined the program for dinner and the occasional lunch. I’d cook pasta or rice for them but have zoodles (zucchini noodles) with mine. I know spiralised vegetable noodles have been a “thing” for a while, but my $12 Kmart spiraliser is my new best friend, making it easier to add extra vegies to a meal.
I found it easy to stick to the program at home, but harder when out as I often forgot to take my prescribed snack and didn’t eat those extra meals. I found the weeks where I skipped more of those in-between meals my weight loss was smaller. Same for water.
I strayed during the final carb cycling two weeks of the program. Hubby had neck surgery and five days in hospital 90 minutes from home, and some unplanned follow-up surgery. There were a few times when takeaway won the day, but a pup with energy to burn means I still got in a half-hour walk.
The daily workouts were easy to follow with a minimum of equipment at home. The KB #noexcuses program has options to work out at home, or at the gym. Many participants opt for a combination of both, and though I largely followed the home program, I mixed it up with weights sessions and cardio classes at the gym. Do what works for you.
I’m not sure the horses and dogs have come to terms with me running up and down the paddock doing HIIT workouts and sprints, but the pup was definitely calmer after a moderate-cardio day involving walks and runs.
The #noexcuses program, emailed to you after joining, also has a full explanation and pictures illustrating each exercise to ensure your technique is good.
At first glance, the entire program can seem daunting, but breaking it down into weekly blocks, with shopping lists, makes it much easier. There is a fair bit of preparation time involved but if you nail that on a Sunday afternoon, it makes the whole week smoother.
Added to that is the wonderful online support from the Kim Beach team and everyone doing the program at the same time. Participants get a 10-week membership to the #noexcuses Facebook group, a brilliant source of support. The collective knowledge and meal ideas help keep you on track.
Verdict: Just do it
Eight-week #noexcuses program $99.95.
KAYLA ITSINES — SWEAT
Review by Andrea Hamblin
HIS face said it all. My mainly meat-eating man friend looked up with eyebrows raised, holding out his plate like Oliver Twist. Not long before that, his features had been twisted in a different way. Incredulous, he’d stared at the ingredients on the bench and declared dinner was heading for disaster.
After all, what kind of chef doesn’t put red meat or sour cream in a taco? And how was 10g of “low fat” cheese going to cut it? But a mouthful into the meal and he was eating his words.
It was my first week using the Kayla Itsines “Sweat” app, and these yummy fish tacos served in low-fat wholemeal wraps were apparently helping me on my way to a new bikini body.
When it came to food, the set menu was usually tasty and there was enough variety to curb boredom. Followers of the program don’t need to be a master chef and the recipes don’t require too many foreign or fancy ingredients from specialty stores.
When my bottomless pit other half wasn’t around, though, I did worry about waste. For example, a taco recipe might call for half a tomato and a quarter of an onion, and there would be no use for those later in the week.
However, the app did help me kick my habit of buying lunch at work.
Having a daily fitness program in the palm of my hand was also useful. Due to an ongoing illness, I am not at my normal fitness level and needed a push to get moving again. The exercises were all set out and that took the hassle out of deciding what to do and made it easier to stay motivated.
The downside to working out using the app was there was no one there to check my form and once or twice I hurt myself slightly from not doing the exercises correctly.
Because of a health problem, I was incapable of performing some tasks, so it would have been handy to have advice on how to adjust the program to my needs.
With this in mind, I wouldn’t want to jump straight into the program after years of inactivity or without an understanding of technique. The upside is, the programs are tough, and I definitely worked up a sweat.
After such a workout, my body needed fuel. While the food on the “Sweat” menu was tasty, sometimes there was just not enough. Or not enough of the foods I know my body thrives on.
A day on the “Sweat” app goes like this: green smoothie in the morning followed by
a handful of almonds and grapes for a snack. Lunch is a chicken and salad wrap, in the afternoon there could be a boiled egg on crispbread and dinner offerings include ratatouille or homemade burgers.
I found myself hungry and cranky, particularly in the morning when breakfast was just a fruit smoothie. So to feel I had enough fuel in the morning I found it necessary to bulk up smoothies with some whey protein powder. Previously, when I’ve strictly followed nutrition advice, I’ve filled up on fresh vegies, salad and protein such as egg whites and lean meat. So I thought it was odd to be told to eat processed foods like wraps and crispbreads.
For a meal plan to be sustainable, and to be enough to fuel me on very active days, it would need to consist of whole foods to fill me up, more greens and more protein — more often.
There’s no doubt Itsines’ program has helped some women drop the kilograms. With more than 6.7 million Instagram followers and fans around the world, she has to be doing something right. I did lose about a kilo but wasn’t a fan of eating so much yoghurt, fruit, or getting carbs from wraps and crispbreads.
And, given that muscle weighs more than fat, I know weight is not a great indicator of change. Perhaps if I’d followed the app for more than a month I would have ended up with Insta-worthy abs, like Kayla. But somehow I doubt making real, long-term changes to my health is that simple.
Verdict: Try, but don’t expect miracles
$55 for three-months. kaylaitsines.com
BODY OF DANCE (B.O.D) by RACHAEL FINCH
Review by Shelley Hadfield
REMEMBER heading out to dance the night away in the name of fun? Well, now you can do it and call it exercise — without even having to leave the lounge.
When I heard about Body of Dance by Rachael Finch, I was keen to pull on the leg-warmers and give it a shot.
B.O.D is a bit more than 2017’s take on jazzercise. As the name suggests, there is a dance program, but also a full meal plan and online community. It involves learning two dance styles a month. I did two months of the program. In the first month I learnt hip hop and the cha-cha; in the second month, there was jazz and salsa.
Dance sessions are interspersed with strength and toning sessions, with many exercises similar to what you might experience at a pilates class. There is also a weekly stretch session. All up, there are six videos a week to follow — most ranging between 24 and 28 minutes, including warm-up. The number of dance videos was reduced from three a week in the first month to two a week in the second month. However, they can be repeated as often as wanted.
During the first month, I went to a friend’s house in the morning to do the program. There is some shame in doing hip hop at 6.15am in your friend’s lounge while her husband is getting ready for work. I’m sure it wasn’t a pleasant experience for him either.
There was lots of giggling from us — and Finch. The beginner sessions were not difficult, though they did have a bit of a Rock Eisteddfod-feel, at times. But the advanced jazz sessions, in particular, were beyond me.
I tried a couple of times and couldn’t master even the first two steps in the advanced jazz video, so stuck with the beginner session.
The strength and toning sessions, taking in planking and such horrid exercises as half-burpees and renegade rows, were a killer.
The exercise program was versatile enough that I could do it any time of the day or night and the kids could join in — and pick on me when my whole body shook while I planked. And it was actually fun, making it feel not like exercise at all — just the thing for an exercise-phobe like me.
Generally speaking, the meals were delicious. I could easily live on the zucchini lasagne, lamb koftas or cheese spinach almond pies alone for the rest of my life. But there were lots of other great meals, too.
And the date balls were to die for.
The idea that anyone has time to make 15 different breakfasts over the month seems ludicrous — and expensive. I chose an easy breakfast out of the original booklet on the website, which showed some example meals — overnight oats with Greek yoghurt and cinnamon. It was the simplest dish I could find, as well as being yummy and satisfying.
Like all these programs, it’s about time and dedication. It’s not as easy as grabbing a sandwich or as inexpensive. I found the easiest thing was to make a handful of meals in bulk and rotate them for lunch and dinner.
So, the results. Not as great as I would have hoped, but February would have otherwise been a blowout for me, with lots of social functions and weekends away. I tried not to be too hard on myself. And Finch always had a positive word for her “beauties” on the program Facebook page.
In the end I lost just shy of 3kg and 3cm around my waist, and walked away feeling good. I would definitely do B.O.D again. Having done I Quit Sugar two years ago, B.O.D didn’t feel as onerous or require a similar level of deprivation. And, with all that dance, it was much more fun.
Verdict: Dancetastic
$49 a month, next program starts May 1.
‘Angels’: Hero Coles workers save mum’s life
A mother of three has opened up on how her life was saved after she suddenly collapsed while doing a routine supermarket shop.
Wildlife and traffic fears over music festival
Wildlife advocates fear a weekend music festival in central Victoria will endanger native animals including rescued joeys.