It is important to listen to your body and rest when it tells you so - taking a day or two off will not affect your progress.

If your body is overly sore, it is recommended to take it easier: do the low impact exercises or take a rest day. Soreness is not the best indicator of progress and pushing yourself too hard may prevent you from doing the exercises with good form. However, if your body can handle it, it is okay to continue in with the program/video you are doing.

Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.

Just pick up where you left off. It's not recommended to cram multiple workout days into one. This can lead to overextending yourself and is not the way the program was meant to be followed, and won't get faster results by cramming multiple days together. This isn't a competition, nor does the program have a deadline. Take things one day at a time.

Working out on your period is a personal choice. Some people may have intense cramps or headaches, in that case, it is not recommended to do any sort of high intensity exercise. However, if you are feeling fine, it is also okay to work out during your period.

A rest day is exactly as its name suggests. Rest! Some light walking, stretching, yoga or even laying on the couch are great rest day options. Remember, rest days are PART of the program and should be taken when suggested. Resting also allows you to perform better in the future.

Two weeks or even two months is a short period of time, and changes come at different speeds for different people - some may see results faster and some slower. Additionally, there is really no such thing as "quick results" and attempts at trying to do so may hinder your progress. Rather than focusing on short-term results, it is important to stay generally consistent with new habits you're forming. Over-exercising and under-eating are not often discussed, but are often the reason why progress stalls - remember, we want to find sustainability in our habits.

This depends entirely on what results you are looking for. In general, working out is just half the battle. You need to maintain a healthy lifestyle, including exercise and a (mostly) healthy diet - you don't have to eat clean/healthy all the time, but it will definitely be beneficial in the long run. If you're looking for healthy meal options, I have tons of meal ideas and What I Eat videos that contain healthy recipes and are (most importantly) YUMMY as well. Healthy food can be tasty too!

Keep in mind that how sore you feel is not an indicator of how hard you worked out. When you first start working out, your body may feel more sore because it's not used to exercising. The more you workout, the more your body adapts to the exercises which could be a reason why you don't feel as sore. Make sure you have proper form and are doing the exercises correctly. Otherwise, there is no need to worry about how sore you "should" be feeling.

Mind muscle connection is key in any exercise you are doing. You can explore different positions to help you find the most muscle engagement.

For some areas such as our upper body, our dominant hand tends to be our dominant arm as well. Some of us have a weak left leg, a weak left glute etc. There are many reasons for that, but if you do feel like there is an imbalance, incorporating uni-lateral exercises can help. This is because it allows you to focus on one side at a time and make sure you are doing the movement correctly on the body part.

Here's a useful video on the topic: https://www.youtube.com/watch?v=vN_jTQuSkjg

It is alright to do the same program twice, but it's recommended to take a one week break in between programs as your body needs to heal and repair.

The number of calories burnt in any workout video varies greatly for everyone. It is very dependent on various factors such as age, height, genetics, your intensity etc. Rather than focusing on how many calories you burn in a single workout, you should focus on consistency, and maintaining a healthy lifestyle.

It's important to work out for the right reasons. Wanting to look a certain way is great and all, but it's not going to be enough to keep you going. Establish realistic short-term (weeks and months) and long-term (years) goals to remember why you started. Ultimately, you should want to work out for long-term success in health and fitness. It's just like anything in life and requires discipline. This is why consistency is key! Nothing in life worth having is easy and you only get out what you put in.

There are many ways you can hold yourself accountable when it comes to working out. Having a fitness planner or somewhere you can track your workouts is one method. Additionally, my Discord server is a great way to find like-minded individuals to support and motivate you. Having a workout buddy can also help you stay accountable!

Working out should be fun, and something you look forward to! If it's not, you might want to consider changing up your routine and find exercises that you enjoy. Challenge yourself, but also have fun in the process.

Do not measure your progress based on the weights on your scales! It's not an accurate representation of your progress as there's muscle gain, water weight, and other factors to consider. Some of you may be at your optimal weight and there's only so much difference the scales will show. What I would recommend is taking progress photos, same angle, start of the day, same time, do it once a week. At the end of the program, look at your physical change and also how you FEEL. Feeling stronger, more confident and happier makes a huge difference in your everyday life and those are things people often forget about.

Living a healthy lifestyle is about eating in moderation and finding a balance. It's not about restricting yourself from certain foods, unless it's for medical reasons. Some foods, such as fruit, vegetables, wholegrains, meat and dairy, are more nutritionally dense than others, and it is recommended that these make up the majority of your diet. That being said, it's fine to treat yourself every now and then - just make sure you don't overdo it.

If you want more information on what healthy eating looks like, Brazil has published some of the best guidelines in the world (and they're in English, Portugese and Spanish). They explain the importance of healthy eating very well, and even give examples of what to eat. Most countries also publish their own guidelines - you can try Googling dietary guidelines along with your country name, e.g. dietary guidelines Australia, for more information.

If you're feeling peckish between meals, there's a chance that you're not eating enough at your main mealtimes. If you feel like you're eating enough, but you still want a snack, there's plenty of options for you: things like fruit, vegetables, nuts, seeds, yoghurt, cheese, etc. As usual, be mindful about how much you're eating - a handful of nuts should be plenty. A cookie or brownie every now and then can also make for a delicious snack - just remember, everything in moderation!

Yes. Unless there is a medical reason, there's nothing stopping you from eating whatever you want! Focus on eating nutritionally dense foods such as fruit and vegetables where possible, but don't deprive yourself of other foods that you might enjoy! Any food can be incorporated into part of a healthy diet.

Macronutrients (or "macros") are the nutrients which your body needs in a large quantity, on a regular basis. These include protein, sugars (carbohydrates) and fats. Micronutrients are nutrients your body needs in smaller amounts. You may have heard of iron, calcium, vitamin C and vitamin D - these are just some examples of micronutrients.

A healthy, balanced, diet generally includes all of these macro and micronutrients in sufficient amounts; while eating highly processed foods often has an imbalance in these.

It's important to remember that everyone has different needs, especially when it comes to how much they should be eating. There are numerous factors that come into play, including age, height, gender, weight, activity levels, medical and health conditions, etc. It's best to consult your doctor (or a registered dietitian) for a better understanding of this topic.

Please keep in mind how important it is to eat. Skipping meals or eating too few calories is not healthy and can have damaging effects on your long-term health. While it's true that a caloric deficit can help you lose weight, you should make sure your goals are realistic (1 lb or 0.5 kgs per week) in order to sustain the weight loss in the long term.

Bloating is a buildup of gas in the stomach and intestines, which can cause minor pain or discomfort but is generally temporary. The causes for bloating can vary from person to person, so there's no "one-size-fits-all" cure, but maintaining a healthy diet and exercise may help. If you experience bloating regularly, or notice that you experience bloating after eating certain foods, you should consult your doctor for further advice.

Recommending a specific diet is difficult, as it requires an understanding of your specific needs and goals. For individualised advice, it's recommended that you talk to your doctor (or a registered dietitian) for advice on whether it's suitable for you. Just be aware that many fad diets, especially overly restrictive ones, are usually not sustainable in the long term and can actually do more harm than good. Also be mindful of meal plans that you find online - while they might work for some people, they won't necessarily work for everybody.

Intermittent fasting (or IF) is a pattern of eating, and not a diet in itself. A lot of the evidence seems to indicate that, and the very least, there's nothing inherently wrong with it. As usual, it's recommended that you seek guidance from your doctor or a registered dietitian if you're interested in adopting this way of eating.

I do not recommend taking any fat burner pills, skinny teas or anything of the sort. They are not necessary in meeting your fitness goals, and may be detrimental to your health.