Fitness, Life


I receive emails and direct messages almost daily, most of which include the same exact questions. So, I thought why not compile the most frequently asked questions that I receive and answer them all in one post. So, if you’re new to my account or you have questions about my lifestyle, here are some details about my transformation:

15970205_10158177479170160_1779765149_nQUESTION: How much weight have you lost?

I have lost 65 pounds and 23 inches overall.

QUESTION: How long did it take you to lose weight?

It has taken me just under 2 years.

QUESTION: What is your fitness routine?

I use Kayla Itsines’ BBG (Bikini Body Guide) which is a program that combines circuit training and cardio. I use her PDF guided workouts from both BBG 1.0 and BBG 2.0, and I do some additional weight training.

QUESTION: What do you do for Cardio?

There are 2 types of Cardio that I do, LISS and HIIT. LISS stands for Low-Intensity Interval Training. For LISS, I walk on the treadmill at a high incline (10-15%) at a moderate to brisk pace for 35-40 minutes. For HIIT, I will either run sprints (30 seconds on/30 seconds off) on the treadmill for 10 minutes OR I will do a series of plyometric exercises (again 30 seconds on/30 seconds rest).

QUESTION: How many days a week do you workout? How long are your workouts?

I aim to workout 4-6 days a week, with a minimum of 1 rest day per week. My workouts range from 30 minutes to 1 hour.

QUESTION: What does your workout schedule look like?

I typically schedule 1 Leg workout, 1 Upper Body workout, 1 Ab workout, and 1 Cardio session each week. If I do any additional workouts I decide which type of workout I will do based on muscle soreness. (Ex: If my legs are sore, I will opt for an upper body workout instead of a leg workout or Cardio.)

QUESTION: Do you have a personal trainer or go to the gym?

No, I do not have a personal trainer. No, I do not have a gym membership. I do all of my workouts at home using what equipment I have. This equipment includes: A treadmill, dumbbells of various weights, barbell (with plates), medicine ball, stability ball, Bosu ball, resistance bands, and workout benches.

QUESTION: What diet do you follow?

I do not follow a specific diet or meal plan. I eat a largely plant based diet, however I do eat some dairy and grains. My diet is typically High Carb/Moderate Fat, meaning the majority of the calories that I consume come from carbohydrates. I do not eat meat or eggs (This is a personal choice that is unrelated to weight loss).

QUESTION: What kind of foods do you eat?

Because I don’t follow a meal plan, I don’t schedule what or when I eat. However, things that are a staple in my diet include: Smoothie bowls, protein shakes, cold pressed juices, Greek yogurt, fruits, vegetables, nuts, rice, and soup, amoung many other things.

QUESTION: How many calories do you eat?

I do not count calories or macro-nutrients, I simply eat intuitively. Remember that different things work for different people, some people prefer tracking, I prefer not. Because I don’t count calories I do not know exactly how many calories I consume daily, however my estimate would be between 1800 and 2000.

QUESTION: Do you have “cheat” meals?

Yes. I personally believe that balance is key, so I do not restrict myself of the foods that I love. I have “cheat days” weekly and allow myself treats in moderation.

QUESTION: Do you use a waist trainer?

No, I do not, nor have I ever used a waist trainer.

QUESTION: Do you use fat burners or weight loss products/supplements?

No, I do not use fat burners, diet pills, or any products targeted at weight loss. The only product that I supplement with is protein powder (I use both whey and plant-based protein powders.)

Always remember that different things work for different people. It’s best to experiment in order to find out which diet, exercise, and lifestyle works best for you. And when in doubt, always seek the advice of a professional. 

– SK


  1. Hello, I want to know about your circuits in bbg. How much reps do you usually do for each circuit? Your story is very inspiring and encouraging.


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