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Let's talk about CHANGE. Such a simple word that can carry stress and NEGATIVE feelings for so many women. In an attempt to make someone feel better or build confidence, I often hear women saying to each other - ‘you don't need to change’....but sometimes that can do more harm than good.⁣ ⁣ Telling someone “you don’t need to change” when you have absolutely NO idea how they are feeling, could actually be more daging than supportive. Some women WANT to change more than anything, why not just say “I’ll be there for you”?!⁣ ⁣ As a trainer talking to a new client, the FIRST thing I want to ask you is ”how do YOU currently FEEL about yourself”. Some women don’t FEEL good or may be in a negative situation that requires change! This is why it’s always important to know people's stories before you comment on their lifestyle or needs. Personal training is of course personal and so should our approach be to helping people as we are each unique and overcoming unique difficulties in life.⁣ ⁣ Change can be scary and sometimes uncomfortable BUT change can also be what pushes us to grow beyond our comfort zone and challenge ourselves. As a community I believe it is SO important for us to understand that change can be positive and know when to ENCOURAGE it 🙌🏽.⁣ ⁣ I by no means suggesting everyone needs change BUT what I saying is to the women who FEEL they need change, that WANT it and are READY, don’t let anyone’s thoughts or comments limit you from taking that first step. You are unstoppable 💪🏽!⁣ ⁣

I’m sure everyone has moments in life where you don’t want to do anything, let alone get up and workout! 😴⁣ ⁣ If you are feeling down or overwhelmed, you might be surprised how much a workout can lift your mood and clear your mind. One of the great things about exercise is that it releases feel-good endorphins so you almost always feel better after it.⁣ ⁣ Remember, you are not in this alone. The community is behind you and you CAN do this!

Quick trip to the gym today for my workout (modified to suit me postpartum)💪🏻💧. Since BBG Stronger requires a mixture of free weights and machines and is something I can't complete at home, it's so important for me to plan my workouts in ADVANCE. This way I can make sure @tobi_pearce or my family (usually my MUM, bless her) are free to watch Arna while I get my @SWEAT on. Lately I have been working out at night because I feel like it’s the most convenient for me, but sometimes I’ll have a chance to get to the gym during the day. I like to make sure I know Arna is sleeping before I leave for the gym. Remember ladies, there is NO right time of the day to workout. Whenever you have TIME, is the right TIME. ⁣ ⁣ www.kaylaitsines.com/app

Ladies, one of my top tips to help beat any dips in motivation is to accept that you may have setbacks! No matter how much you plan, sometimes life gets in the way and you might not be able to fit in your workout, and that’s OKAY. If time is your concern, another option is to look for a quicker alternative! On days when I short on time and can’t fit in a workout, I use the 'quick workouts' feature in the @SWEAT app. These range from 15 - 20 minutes, can be done at home and are a great way to keep active when you can't fit in a full session! Rather than dwelling on the workouts you didn't do, focus on the small wins and not the setbacks. You've got this 💪🏽!

If you are currently struggling with or recovering from an injury, it can be really difficult to find ways to incorporate exercise back into your routine. One of the MOST common requests I get are for exercises which are easy on the wrists, so, here are some wrist-friendly options to help minimise pressure on the area!! ⁣ ⁣ ✅Push Up (Dumbbells) - 10 reps⁣ ✅Seated Row - 12 reps ⁣ ✅Lat Pulldown - 12 reps ⁣ ✅Tricep Pushdown - 15 reps ⁣ ⁣ Tip: Often the most pressure is applied to the wrists when they are in an extension position (when the roof of your hand is bent upward, or towards you). To combat this, try keeping your wrists in a neutral position (with a clenched fist with minimal flexion or extension 👊🏼) to offset the pressure.⁣ ⁣

Something I see SOOO often is ladies feeling overwhelmed trying to change lots of big aspects of their life at the same time; like their diet, routine and training. @learning2loveburpees shares an important message about setting small, ACHIEVABLE goals to transform your motivation into a habit. LOVE THIS! 🙌🏽⁣ ⁣ She says "Start small. Just 30 minutes a day. Break a sweat. Repeat again tomorrow.⁣ ⁣ Next week tackle the meal prep. Or the 64oz of Water. Or even the laundry (if you’re feeling adventurous 😜)⁣ ⁣ But know that it’s okay to start with one small goal at a time, because eventually those goals will become habits and those habits are going to change your life. ❤️"

Ladies, who LOVES including things like spinach, spirulina or even avocado in their smoothie bowls?! There are so many benefits of a green bowl AND with the right flavour combinations they can also be delicious!⁣⁣ ⁣⁣ Here are some great ways to incorporate a little green goodness into your smoothie bowls: ⁣⁣ ⁣ ⁣⁣ ✅Ingredients like baby spinach and avocado have almost 'NO' flavour, especially when blended with sweet fruits like banana, berries, pineapple or mango. Baby spinach is a great source of iron and calcium which is so important for energy and bone health while avocado provides lots of healthy fats that are great for your skin, heart and more! ⁣⁣ ⁣⁣ ✅ Spirulina is an amazing plant-based protein source that is packed with antioxidants but does have a STRONG taste that not everyone loves. Any type of fruit will tone down the flavour, but it actually goes really well with cacao. Try combining spirulina with frozen banana, cacao powder and your choice of milk for a delicious chocolate smoothie option! ⁣⁣ ⁣⁣ ✅In just one serve of nut butter, you'll get a range of nutrients including protein, fibre, vitamins, minerals and healthy fats. It's also the perfect way to make green bowls taste great! Peanut butter in particular has a strong flavour so you only need a small amount of it to give your smoothie bowl for a super nutty taste!⁣⁣ ⁣⁣ Photo Credit: @myberryforest

member @jorjabbg shares how positive changes to her lifestyle have improved how she FEELS mentally and physically.⁣⁣ ⁣⁣ Jorja says "Posting for my own motivation! 🙌The girl on the left was with the way she felt all the time (probably from a diet that consisted mostly of fast food and chocolate!) and wanted to improve herself and focus on following a healthy lifestyle. I SO proud of myself for taking the steps to transform not only my but also my mind and for pushing through all the workouts and early mornings to achieve what I have! I’ve never FELT better! 💖 ⁣⁣ ⁣⁣ My progress was not linear - when I finished the 12 weeks the first time in 2018, I slipped back into old habits and put on half the weight I had lost back on. I was going to the gym and trying to eat better but the results weren’t showing so I went back to the BBG because it worked for me the first time! I finished the 12 weeks and then did the se thing.. whoops! 😅 So I now currently on Week 3 and ready to stick to it this time even after the 12 weeks because I love what it does for me not just physically, but mentally as well. I have never felt better and can’t wait to see my progress again after round 3! 💕⁣⁣ .⁣ Well done to all the girls who are still pushing through those workouts - it’s so worth it!! 🙌❤️"⁣

Ladies, you do not need to make BIG changes to start forming healthy habits. Start SMALL. If you catch the bus to work, get off one stop early. If you always take the lift (elevator), use the stairs. It's about making little changes everyday. It's about figuring out what's achievable for YOU and being CONSISTENT. After a while, you'll be doing it without even realising!! ⁣

The road to health and fitness is NOT easy. Developing healthy habits and living them every day is HARD. Don't think of your tough days or setbacks as failures...instead think of them as an opportunity. To LEARN, to re-focus, to remember WHY you started and why you're going to keep on going. Each lesson we learn gives us the wisdom and experience we need to be resilient and to PERSEVERE 😤💪🏻. , what lessons have YOU learned on your health and fitness journey to help you achieve your goals!?⁣

WEEK 4!! Ladies, who else is on Week 4?! I have SLIGHTLY modified this workout to suit my needs. As I rebuild my strength , I gradually starting to increase the difficulty of my workouts to CHALLENGE myself (and this WAS challenging 😅). Follow along with me OR in the @SWEAT app. Reps below. Let's do this 🔥🏃🏼‍♀️⁣ ⁣ Circuit 1 ⁣ ⁣ ✅Burpee - 10 reps ⁣ ✅Jump Lunge > Alternating Lunge - 20 reps (10 each side)⁣ ✅Knee-Up - 24 reps (12 each side)⁣ ✅Sumo Squat - 15 reps⁣ ⁣ Circuit 2 ⁣ ⁣ ✅Skipping - 50 reps ⁣ ✅Walking Lunge - 24 reps (12 each side)⁣ ✅Reverse Lunge & Knee-Up - 30 reps (15 each side)⁣ ✅Jump Squat > Split Squat - 15 reps⁣

Just over a month ago I shared with you that one of my personal goals was to REBUILD my lean muscle mass and strength because when I fit and strong physically, I FEEL stronger and more confident - and that’s the true goal 🙌🏽! Obviously this is a journey and I’m not there just yet 😅 BUT, since getting back into a consistent workout routine with I can feel myself getting STRONGER and more CONFIDENT every single day. Today I just wanted to take a moment and thank all the AMAZING women in the that have have joined and trained with me through . Ladies, seeing your journeys and the support YOU provide to myself and others is AMAZING, so THANK YOU! TOGETHER we are stronger 💪🏽⁣⁣ ⁣⁣⁣⁣ ⁣⁣ together with @underarmourwomen helping to reach and inspire more azing women around the world.⁣⁣

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