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kayla_itsines

KAYLA ITSINES

💍👨‍👩‍👧 @Tobi_Pearce & Arna 🌸🤱🏻 💧 @SWEAT TRAINER 📲 and programs Click here to workout👇👇

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Something that plays a big role in my life is FOOD. Growing up in a Greek family, food has always been THE most important thing in the world. We believe food brings people together ... and that is true for all areas of my life, not just with my family. If I'm having a business meeting, we're eating! If I'm getting to know someone, I want to do it over coffee or food. I've also been lucky enough to have some really special meals when I've travelled, but I always want to know if there's an amazing restaurant I should try when I'm overseas. So ... I want some tips for my next trip - where did you eat the most amazing food? Let me know in the comments below!⁣ ⁣ Photo credit: @delafuentecam

YES!! Focus on you. Your best is always going to look different to somebody else's. I love this from member @mum_sweatlife 🙌🏼💕⁣ ⁣ ⁣ ⁣

[ Who is your favourite mummy account ??!]] Although I have learned so much as a new mum, I love getting tips and tricks from other pregnant and post-pregnancy mums on how they GET IT DONE on a daily basis, eg baby clothes, baby sleeping tips, baby meals. I want to hear from YOU girls in the ! Who are your favourite accounts to follow for motherhood advice? Tag them in the comments below!

I created my program to help women around the world feel stronger and more confident! Hearing stories like this one from @getfit_mama make me so happy and proud. ⁣ ⁣ She says: "This is 7 months difference. 2 January to today 22 August.⁣ ⁣ Btw this picture makes me happy because you can see how much more confidence I’ve gained along the way. I was so insecure, tired and felt so down but now you can see I feel so much more empowered and more confident. It’s so amazing when you find your lost self again and you bring that human back and taking control of your life again." ⁣ ⁣

If you're someone who is looking to avoid load/weight-bearing exercise (eg. running/walking or any activity when your feet are striking the ground), swimming is a great alternative that will still work your entire 🌊. BUT remember ladies, to incorporate cardio as a part of your weekly (Low Intensity Steady State) sessions you need to maintain a steady pace for 30 minutes. Steady pace means avoid stopping and starting 😬💪⁣ ⁣ Photo Credit: @emmett_sparling

⁣ ⁣ This is an ab burn (filmed pre-pregnancy) for all the ladies who are NOT recovering . All you need is a bench and some dumbbells and you're good to go! ⁣ ⁣⁣⁣ ✅Straight Leg Raise + Hip Lift - 12 reps ⁣ ✅Straight Leg Jackknife - 15 reps ⁣ ✅Raised Leg Sit Up + Twist - 20 Reps ⁣ ✅Bent Leg Jackknife - 15 Reps ⁣ ✅Bench Hops - 20 Reps ⁣ ✅Raised Leg Sit Ups - 20 Reps ⁣⁣ ⁣ Try 4 laps OR as many rounds as you can do in 10 minutes! 💪🏻🔥 www.kaylaitsines.com/app

A great way to measure your activity day to day is to track your steps using fitness wearables (I honestly don't know what I did before I got my watch). I aim for 10,000 steps per day! To give you an idea... a brisk, steady 30 minute walk on the treadmill is about 3000-4000 steps, so I make sure I get as many extra steps in as possible, any way I can, during the day. Don't forget making small changes like taking an extra trip to the kitchen to fill up your water or taking the stairs instead of the lift all count towards your step goal. Set yourself targets What is your step goal and what do you do to make sure you achieve it? 😃⁣⁣Comment below!

When someone first suggested to me to eat frozen grapes, I was honestly so confused. I tried it last Summer and it was the BEST IDEA EVER. It’s like you are eating a tiny cold dessert. You don’t have to do anything special, just seperate the grapes from the stem, place them in a bowl and into the freezer for an hour! This is awesome for any hot days where you are craving something cold and sweet! 🙌💪☀️⁣ ⁣ Photo Credit: @miebepaul

1000000% times YES. this is why you make me so proud, every, single, day. I absolutely love seeing you cheer each other on. Amazing words from @mum_sweatlife.

CLEANING . I'm honestly obsessed with keeping my sneakers looking fresh (and cleaning in general haha). It's actually a lot easier than you might think ... these are my top tips for cleaning white sneakers 👟👟⁣ ⁣ ✅ Place an old white towel to the wash with your workout shoes. That way the sneakers won’t bang around in the washing machine ⁣ ✅ Add one scoop of washing powder. NO Napisan, stain remover, bleach or fabric softener. ⁣ ✅ Use a cold wash setting as warm water may damage shoes. My machine has a quick wash cycle that takes about 50 minutes — so I use that. ⁣ ✅ Air dry once the cycle is finished. Just like when you are cleaning your workout clothes, don’t use a dryer!⁣ ⁣ Hope you enjoy having clean sneakers as much as I do 🤣! P.S. for people who have smelly shoes you can add a cap full of vinegar.⁣ ⁣ Photo Credit: @stylerunner

I REALLY love this message from @bethdoesbbg using my program. ⁣ ⁣ She says: "When I first started working out with I loved seeing that most transformations took a long time. They weren’t 12 week, lost 50 pounds, got my pre-baby back transformations. They were little changes week by week that added up to big changes 6, 12, 18 months later. It made me feel better when, after working my off for 4 weeks, I didn’t see any changes, and only saw minimal ones after 8. So if you’re sitting there comparing your pics, wishing you were further along or frustrated that the weight isn’t coming off or the muscles aren’t showing, I see you. Hang in there and keep working hard. Do your workout today, and think about how far along you’ll be in 6, 12, or 18 months."⁣ ⁣ Consistency and commitment is key 💪🏽!⁣ ⁣ ⁣ ⁣

I cannot wait for my tomatoes to be ready in my garden (hahah SO Greek). I eat a LOT of tomatoes as part of my diet and here are some of my favourite, healthy ways to eat them. ⁣ ⁣ ✅In a fresh Greek salad😍🙌⁣ ✅Sliced on wholemeal toast with basil, mozzarella, salt and cracked pepper ⁣ ✅Crushed to make pasta sauce ⁣ ✅Stuffed with herbs and rice to make yemista (Greek stuffed tomatoes)⁣ ⁣ Photo credit: @walderwellness

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