KAYLA ITSINES

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Австралийский фитнес тренер
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@saridoesbbg !! #bbg2019 #bbgprogress amazing work using my #BBG program If you are a mum who does #bbg, I want you to use the #bbgmums or #bbgmoms hashtag so I can find your amazing photos!!! I have always love these transformations! Especially now that I’m about to become a MUM myself You ladies inspire me every single day www.kaylaitsines.com/app
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Hahahaha 1000000% What time do you ladies get into bed? Are you like me and LOVE bed? OR do you stay awake until all hours of the night ?? www.kaylaitsines.com/app
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[[10 HEALTHY SNACK FOODS]] If you get a little lost for healthy choices at snack time, here are some of my FAVOURITE nutritious snacks: ⁣ 1. Yoghurt and fruit ⁣ 2. Sliced raw veggies and dip⁣ 3. Home made protein balls⁣ 4. Celery and peanut butter⁣ 5. Mixed fruit and nuts⁣ 6. Pita bread and dip⁣ 7. Nice-cream (heathy ice cream) ⁣ 8. Avocado on crackers ⁣ 9. Tuna, tomato and olives on crackers ⁣ 10. Veggie muffins⁣ www.kaylaitsines.com/app @bos.kitchen
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[[ SWIPE BACK AND FORTH ]] #prepregnancy vs #pregnancyworkouts Same but different! I have simply altered one to suit pregnant women or beginners in fitness!! 10-12 reps per exercise for 3 rounds Save this video now and workout later! www.kaylaitsines.com/app
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It's just that time of year when the weather is changing and EVERYONE around me is SICK (even Tobi so he is on STRICT instruction to stay far away from me and muffin haha). If you have been recently sick or injured, getting back into your routine can feel intimidating. Often after taking time off due to illness, you can lose drive and motivation. It can be hard to even know where to begin! Here are my top tips to help you bounce back to your routine: ⁣ ⁣ Don't beat yourself up - I say this SO often. But if you are unwell or injured it's important to listen to your body and take the time you need to heal before getting back in the gym. Instead of feeling guilty, try to focus on excitement to get back to the gym when you are HEALTHY. ⁣ ⁣ Take it slow - Don't rush. Start off with light or MODIFIED versions of your usual workouts and gradually increase your weights/intensity.⁣ ⁣ Be prepared - Make a plan. Knowing what you need to do will make things SO much easier. Start by writing down how many days a week you want to exercise. I like to write down one or two days extra because if something comes up and I get busy, I can relax in the fact that I’ll still be able to fit all my sessions in. ⁣ ⁣ Start fresh - One of my BIGGEST tips when it comes to motivation is finding something that you actually enjoy doing. If you hate running (like me!), don't run. Finding a type of exercise which you genuinely love, will help you to achieve MAXIMUM results and you will be less likely to quit!⁣ ⁣ Find your motivation - One of the best ways to stay motivated/get motivated is to include fitness as a part of your regular routine. For example, we don't always WANT to wash our hair but we know it needs to be done and we will FEEL better if we do. Try thinking of your exercise regime in the same way. ⁣ ⁣ Light workouts - The best exercises to do when first jumping back into routine are ones that focus on flexibility and light cardio. This will get your blood circulating and help your joints get back into the swing of things. My favourites include stretches, yoga and light walking/jogging depending on your fitness level www.kaylaitsines.com/app
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#Easter is here in Australia . That means hot cross buns are everywhere right now. If you love hot cross buns, these are SO delicious and smell amazing! Plus, if you can believe it they're HEALTHYHead to my blog to get the recipe to make these with your family! https://www.kaylaitsines.com/blogs/recipe/healthy-hot-cross-buns (swipe up on my insta story for direct link)
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#bbg2019 #bbgprogress @amy_be_active says “Working out for me started off as something I thought I HAD to do in order to lose weight and "be happier". Never did I imagine that I would actually find exercise that I ENJOY and that has not only helped me to lose weight but also has given me time for MYSELF. I now look forward to working out as it enables me to switch off from the outside world and focus in on time for myself ️ ⠀ ⠀ THIS is why I workout. THIS is why I continue to find time for me. ⠀ ⠀ @kayla_itsines and @tobi_pearce ignited my passion for exercise and through this community, I'm so grateful to all of the BBG girls I've met from around the world for their constant encouragement and motivation - you're amazing! ” www.kaylaitsines.com/app
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Actually me!! I am trying my hardest to focus on resting and staying calm as possible in preparation for bubba! I don’t actually think I’m doing a very good job because everyday I find a new cupboard in my house to clean and rearrange haha For the people who have worked out the time difference and realised I am up at 1am (when I normally go to bed at 9:30 haha) it’s because she’s kicking so much I cannot sleep (so I’ve decided to make toast). Ladies, what are YOU watching on Netflix or Stan right now? I need new shows.. I’m running out www.kaylaitsines.com/app
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Sitting at a desk all day?? Quick tips for 9-5 desk jobs! Stay active - This can be HARD if you're flat out busy. Even if you just walk for 20 minutes in your lunch break, this can make all the difference!⁣ ⁣ Plan your workouts - Try to plan your week’s workouts ahead of time. I like to plan mine on a Sunday night before the week begins. Try using the planner feature in the SWEAT app.⁣ ⁣ Stay hydrated - Water is everything! Try keeping a 1L drink bottle at your desk that you regularly drink from and refill. That will help you to keep track of your intake!⁣ ⁣ Pack your lunch - It’s SO much easier to reach for unhealthy food at work when you’re hungry and unprepared! Try to pack your lunch every day, rather than eating out on your lunch break. This can save you money (BONUS) as well as help you be better prepared to make healthier choices when hunger strikes. ⁣ ⁣ Head to the blog for more! https://www.kaylaitsines.com/blogs/lifestyle/how-to-be-healthier-at-work @travel_a_little_luxe
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@lc.hammerfit says “When starting this program I wasn’t sure what to expect, but what I did know is that I wanted to feel and look STRONG! I’ve always done cardio trying to be “skinny” so after seeing all these before and after pictures of STRONG women I knew I had to try. And what I discovered after doing these 12 weeks is I have in fact been doing it wrong the whole time! And what I’ve gotten out of it is SO much more than physical but SO much mental clarity as well. I feel better; all around. So thank you @kayla_itsines for creating such an empowering program for women.”. visit www.kaylaitsines.com to learn more www.kaylaitsines.com/app
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[[ SWIPE BACK AND FORTH ]] ⁣ #prepregnancy vs #pregnancyworkouts.⁣ ⁣ I said I would upload a few exercises that I DO to help with my posture, so here they are! These are some of exercises I have used to increase back muscle control and improve my overall posture. To make this a full workout, try 10-12 reps of each exercise (per side if it’s a single side exercise). It’s important to keep these slow and controlled! It’s not about how much weight you lift or how fast you are going, it’s about making sure you have the correct technique in place to work your muscles the RIGHT way ️. www.kaylaitsines.com/app
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Ladies, I have been getting a LOT of questions about where I am getting my pregnancy modifications from for my workouts. ALL my pregnancy workouts have been modified by ME. I am passionate about providing the best #pregnancysafe workout content so I have taken extra steps to make sure that everything is safe! #Pregnant ladies I would LOVE to know if you have been ENJOYING my modified workouts? Comment below! www.kaylaitsines.com/app
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Chickpeas are sooooo good! I ALWAYS forget about them!!! Not only are they a SUPER versatile base for your salad, they are a great source of vitamins, minerals and fibre. They also high in protein making them perfect meat replacements for vegetarian and vegan diets!! I have written this before, but for the ladies who are stuck for salad dressings - you can ALWAYS fall back on olive oil, salt, pepper, oregano and lemon. .... (literally use this for everything - including marinating meats and seafoods) @kalememaybe
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SO inspiring!!! @hofficially_gettingfit #BBG2019 #BBGprogress "12 weeks of work. 12 week progress. When I started this program it was not to lose weight. I was 11months postpartum and honestly was probably under the weight I started pre-baby (due to muscle loss) I have no idea my weight then or my weight now as we don’t own a scale. All I know is that person on the left was tired, not sleeping and needed something to do just for herself after 11months of sleep deprived nights,stressing about pumping enough milk to send with my son to school and trying to be a good wife, mom and coworker/employee. So I started this program. Are there physical changes? Absolutely! I’m more toned, my arms are stronger, I have more endurance etc etc. All those things are great but It’s the other changes that I notice more and am happier about. I sleep better, I have more energy, my husband comments on how I’m just in general much happier, and I am more present when I’m spending time with my family. It’s those things that are what matter most because it’s a showing of my true health. So thank you @kayla_itsines for creating this program. More so thank you for creating a community of women who support each other, lift each other up and encourage each other. I most likely wouldn’t have kept going if it weren’t for the inspiring women I follow despite the improvements I was seeing in my life. These women are so amazing and powerful and encouraging. So thank you ladies! Bring on the next 12 weeks!” www.kaylaitsines.com/app
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[[ STRESS ]] Let's be real. No matter who you are, you're probably going to find yourself in STRESSFUL situations from time to time for a variety of reasons. I’m a BIG believer in the benefits of exercise for reducing stress and how practising SELF-CARE can help you to focus on what your body and mind need. There are lots of things that stress can impact in relation to your health, and I think its important to understand what they are, and why. Check it out here - https://www.kaylaitsines.com/blogs/education/what-stress-does-to-your-body @greeceunlimited
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Hi everyone! So this has been something that has been on my mind for WEEKS. I want to answer your questions about whether I'll be uploading photos of muffin on my Instagram. This could change in future but right now I'd like to say that it's not something I want to be doing on a regular basis. I obviously have been very open so far with my pregnancy journey but I want to make it very clear, I'm NOT a blogger or pregnancy lifestyle expert. I'm a PERSONAL TRAINER to millions of women all over the world and that will always be the focus of this Instagram. There are SO many amazing women on Instagram who share their journey from start to finish, who blog about their birth and share the details. My goal is to provide as many women as possible with the BEST health and fitness content. My focus OFFLINE as always, is my family. Which is why I will not be posting frequently about my daughter. I WILL however be posting photos after she is born but this will not be a regular/daily occurrence. I want to keep that part of my life as private as possible. As I mentioned, there are SO MANY amazing mummy bloggers out there so please, if you are looking for tips and tricks about being a mum - follow those pages. If you want a personal trainer in your pocket - you've got it. I have every intention of getting back into the swing of this as soon as I have clearance and am able If you are a mummy blog page, comment below for ladies to follow! www.kaylaitsines.com/app
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This could not be MORE relevant for me right now . I honestly feel so grateful to have had such incredible support from my friends and family throughout my entire pregnancy. Not to mention the support and advice YOU all have provided me with over the last nine months. This #BBGcommunity is the actual BEST. I am SO excited to continue our journey together as I move into this new chapter of my life. Ladies, what would you like me to provide MORE information on moving forward? Comment below! www.kaylaitsines.com/app
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[[ GLUTES ]] - LADIES!! Here are some #pregnancysafe glute exercises you can do ANYWHERE. Also perfect for beginners www.kaylaitsines.com/app #36weekspregnant
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[[ SLEEP ]] A lot of people don’t realise HOW MUCH goes on while you are asleep. It may feel like “sleep” to you, but your body is working hard to heal and repair! That’s why it is SO important to get a good nights sleep (if you are able to) Find out exactly what your body is doing to help you while you sleep now on my Instagram story! Swipe up or visit https://www.kaylaitsines.com/blogs/education/what-happens-to-your-body-when-you-sleep www.kaylaitsines.com/app @adventures.of.zo
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I know a lot of ladies are interested to know what kind of food I eat to stay healthy! A few things I eat EVERY week to keep me feeling energised are lentil soup, pasta with red sauce, home made pizza, boiled greens with lemon (vilta or horta for my Greek friends), home made spinach and cheese pastry (spanakopita) plus SALAD with most meals. I also try to have grilled seafood, home grown fruits and sushi! Now you know what I eat, I want to know what YOU ladies eat. Comment below! www.kaylaitsines.com/app
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[[ ARE YOU HUNGRY AFTER BREAKFAST? ]] If you are only having a small meal for breakfast such as a piece of fruit or a juice, you may not be eating enough to get you through to your mid-morning snack or lunchtime! Ideally, your breakfast should contain a healthy balance of protein, carbohydrates and healthy fats. The most common mistake people make with their breakfast choices is eating ‘breakfast’ labelled foods that aren't necessarily appropriate. Most pre-packaged, quick breakfast options like sugary cereal, sweet muffins and pancakes are highly processed and don't keep you full. If you can, try and make your OWN breakfast everyday so you know what you are putting into your body. Alternatively, if you have to eat on the go, try and keep it healthy eg a piece of fruit, a yoghurt and some nuts but just make sure you eat enough and get a balance of nutrients in! A healthy breakfast will help keep you full and energised until your next meal! https://www.kaylaitsines.com/blogs/lifestyle/77991110-why-am-i-so-hungry-after-breakfast @elleshungry
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[[ FITBALL ]] I could not recommend MORE having a fit ball in the house. They are great for activating your core and the perfect addition to your regular body weight workout! Try adding a few of these into your next training session! www.kaylaitsines.com/app
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ARMS, ABS, LEGS OR FULL BODY?! What will YOU be working on in your next @sweat session ??? Comment below! www.kaylaitsines.com/app
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[[PUSH-UP PROGRESSION]] There are SO many different kinds of strong... just like there are so many different ways to do a push up!! Ladies, please do not call a push up on your knees “a girl push up”.. it’s just a push up. Here are some different types of PUSH UPS that ANYONE can do! We all start somewhere #yougotthis www.kaylaitsines.com/app
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[[CALM]] The biggest piece of advice I have been given throughout my pregnancy is to stay CALM (easier said than done right?!) To me being ‘calm’ is not about putting my feet up to relax, it's all about mind set. SLEEP apps and relaxation apps have helped me so much with this. I struggle to switch my brain off PARTICULARLY at night so these are perfect for me! Ladies, any recommendations on amazing apps you have been using to wind down ?? Let me know in the comments! www.kaylaitsines.com/app @luxuryworldtraveler
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[[AVO + TOAST]] I know I say this ALL the time but this is one of my FAVOURITE breakfasts 🥑. So quick to make when you are short on time and super easy to make at the office. Head to the blog for MORE quick, healthy breakfast recipes. https://www.kaylaitsines.com/blogs/lifestyle/4-quick-healthy-breakfasts-for-the-office Pic: @kalememaybe
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[[AT HOME BEGINNER WORKOUT]] We ALL have days where we don't feel like leaving the house. But guess what?! You don't HAVE to go anywhere to get this workout in!! You can do it right in front of your TV ⁣⁣ ⁣⁣ 10 Sit Squats⁣⁣ 15 Band Pull Aparts⁣⁣ 12 Bicep Curl (Band) ⁣⁣ 15 Clam (per side) ⁣⁣ ⁣⁣ 3 rounds! OR set a 14 minute timer and see how many laps you can get through. ⁣⁣ ⁣⁣ www.kaylaitsines.com/app #36weekspregnant
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#bbgprogress #bbg2019 @dee_unveiled says “Recovery from childbirth is seriously underestimated. Your body goes through a hell of a lot over 40 weeks and certainly in delivery. I forgot how trying the first 6+ weeks are as there is 7 years between my first and second child, but the postpartum struggles are real. Even after the worst is over, the last thing you want to do when you are hanging on to extra baby weight and sleep deprived, is jump up and down and do burpees and lunges! But, I made it a priority to focus on my health and fitness and I needed to start somewhere and stop making excuses. I had so much success with BBG after I had my daughter, I knew exactly where to start. So I began at BBG week one and slowly but surely, it got easier and I got stronger. Fast forward to today, 9 months after the birth of my son, and I am motivated as ever and so pleased that I really dedicated some time to working on myself” www.kaylaitsines.com/app
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HAHAHA lifting puppies is weight training right? Okay ladies, who had trouble introducing their dogs to their newborn?? I laugh now, but I’m a little nervous! If I show Ace or Junior my tummy they run outside hahahhaa someone help! Any tips of tricks ? Pic: @triplewhitemag
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When you’re at work all week, sometimes it can be SO hard to fit everything into a two day weekend. Having to fit in family and friends, grocery shopping, cleaning, gardening, appointments AND getting your workout in can often seem impossible. If you're TOO flat out and miss your workout, don't stress. Remember you need time to RELAX and refresh for the week ahead too. If this happens, focus on PLANNING when you will fit your NEXT workout in! Sit down, write a ‘to-do’ list and slowly work your way through it! Put each item in your calendar like you would an appointment ... and don’t forget your workout! 28 minutes, 3 times a week! #BBG @condenasttraveller
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[[ STRETCH MARKS ]] Something I get asked about daily is if I have stretch marks or not. So just an update, I am #36weekspregnant and I do NOT have any stretch marks, YET. In saying that, I now put oil on my tummy 3 times a day The oil blend I use contains avocado oil, apricot kernel oil, macadamia oil, rosehip oil, acai oil and I mix that with coconut oil! Just so everyone knows, I don’t mix all of those separately haha it comes in one product! When I found out I was pregnant, I started to put oil on my tummy every night. The more my tummy grew, the more I applied, bit by bit. For me, the easiest way to remember how much to oil your belly is by trimesters 1st trimester Once per day (at night) 2nd - trimester Twice per day (morning and night) Third trimester 3 times a day ! (morning, afternoon, before bed) Stretch marks can be caused by many factors and in some cases cannot be prevented. For me, I just make sure I’m always super hydrated inside and out and whatever happens, happens!! I will upload a blog about my pregnancy skincare routine AFTER I give birth, who knows, I might get stretch marks in the last couple of weeks!! I know a lot of women have had this happen so we will just wait and see www.kaylaitsines.com/app
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@xeniafs progress using my #BBG program Check out my 28 minute workouts at www.kaylaitsines.com/app (link in bio)