[S1 E51] Best of the Rebellion 2023: Taking your fitness to the next level

Written By Kaileigh Bautista

Are you ready for a little rewind? 

With this episode, we’re diving back into our  "Best of the Rebellion" sharing with you the absolute crème de la crème of fitness insights and moments from our episodes this year. 

Think of this episode as the highlight reel, where we're spotlighting the most impactful and game-changing insights from the past year. These aren't just any clips – they're the ones that left you, our listeners buzzing with inspiration, motivation, and that "aha" feeling.Picture this as a reunion of all the moments that had you nodding your head, saying, "Yes, this is exactly what I needed!"

From heart-pounding sessions on the secrets of High-Intensity Interval Training (HIIT) to those bite-sized, yet powerful microworkouts that became instant favorites, we're bringing back the magic. And it's not just about the workouts – we're delving into the personal side too. Ever wondered how your menstrual cycle and your fitness goals work together? Well, we've got the answers and personalized strategies to make it work for you. Oh, and sculpting those glutes? We've cherry-picked the best advice and exercises to have you saying goodbye to average and hello to a stronger, more defined lower body. Last but not least, we're giving you an exclusive pass into the thrilling world of bodybuilding – from the foundational techniques that set the stage to the advanced strategies that take it to the next level.

So, make sure you join me as we continue our journey through the standout moments of 2023,

In today’s episode, we cover: 

  • [00:06:41] The secrets behind High-Intensity Interval Training and how it can revolutionize your fitness routine

  • [00:19:38] The benefits of micro-workouts and you can incorporate them into your day

  • [00:27:58] Four phases of your cycle and how to align them with your workout routine for best results

  •  [00:36:55] What exercises should you implement to grow your glutes and how long it takes to see results 

  • [00:46:16] The pressure to conform in bodybuilding world and how it effects female competitors 

  • [00:51:22] Understanding the numbers on your scale and why BMI doesn't work


Resources mentioned :

Connect with me: 

Fave Show Quotes:

You should probably not exceed one to three times per week doing a true HIIT workout. I would suggest you do a one to five work to rest ratio;  essentially that would be 10 seconds of all-out work, 50 seconds of rest.

HIIT can be a really good mechanism for challenging your cardiovascular capacity without having to do long-term endurance cardio.

Micro-workouts done the right way can actually produce the results you want while building your endurance in the process.

I tend to recommend you try to do your movement in the morning, possibly before you do any work.

A lot of us have this “all or nothing” perfection mentality where we do not think there's any room for nothing. But actually almost being as perfect as you can when it comes to listening to your body, sometimes requires nothing.

The scale is literally measuring your gravitational pull here on Earth - the more mass you have, the heavier that number will be; the less mass you have, the lower that number will be. More mass in general is not innately unhealthy, it very much depends on a lot of factors.

Kaileigh Bautista

holistic lifestyle wellness coach + womens health advocate. Passionate about helping women access their best health with more simplicity and less toxic polarization.

https://kaileighlauren.com
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[S1 E52] Best of the Rebellion 2023: Mindset & Lifestyle Hacks
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[S1 E50] Best of the Rebellion 2023: Nutrition top hits