凯拉·伊辛斯Pinterest

I can’t wait to start telling Arna all the AMAZING things about our Greek heritage. If you’ve been following me for a while you would know I am SO proud of everything about my Greek culture, I literally never stop talking about it hahah. ⁣ ⁣ Ladies, what makes you #PROUD to be you? Comment below!!!⁣ ⁣ www.kaylaitsines.com/app @travel_a_little_luxe

Want to make your breakfast even HEALTHIER? ?? Try substituting your morning fruit juice for the real thing. Opting for a piece of fruit means you also get a serve of fibre which can help keep you fuller for longer PLUS lower cholesterol. Try adding fresh or frozen berries to your smoothie OR topping your oats with fruit slices. www.kaylaitsines.com/app @befitrecipes

POST BIRTH RECOVERY PHOTO – WEEK 2 vs WEEK 3 ⁣ ⁣ Time honestly has FLOWN. Visible but minimal physical change for me week to week but mentally I am feeling so much better, AND Arna is just growing SO quickly. I can’t even believe it. My focus over the last week has trying to getting back into my regular healthy eating routine. Not that I’ve been eating unhealthy foods but I’m now starting to re-introduce some of my favourite healthy foods which I was unable to eat or made me feel sick throughout my pregnancy. The main ones for me were RAW FISH and AVOCADO ????. I even ate Asian greens again this week haha! They were my favourite and then I got pregnant and HATED them haha ? #BBGMums, what foods were you excited to include back into your diet after giving birth!?! ⁣ ⁣ www.kaylaitsines.com/app

A rare photo of Ace and Junior actually sitting still ?. They like to be up and about and keeping busy (like their mumma!). I am still very much in my post birth recovery stage and taking things slow, which is a actually a SERIOUS struggle for me. Anyone who knows me, will tell you that, before Arna was born, if I was not in the gym, often I would be there re-arranging or planning for a training session or cleaning up OR I would be at home doing the same thing OR at the office doing the same thing. ALWAYS running around. @tobi_pearce literally has to keep reminding me now to slow down (even though I think I am already trying to slow down hahahah) ?.⁣ ⁣ www.kaylaitsines.com/app

FULL BODY WORKOUT!!!⁣ ⁣ The best part is all you need is a pair of dumbbells and this workout can be completed in the gym OR at home (or anywhere really ?). Perfect for all fitness levels! ⁣ ⁣ ✅Weighted Reverse Lunges – 20 reps (10 each side)⁣ ✅Glute Bridge – 12 reps⁣ ✅Burpee – 10 reps ⁣ ✅Side Raise – 15 reps⁣ ✅Bent-Leg Raise – 12 reps⁣ ✅Heel Tap – 30 reps⁣ ✅Bent-Over Reverse Fly – 15 reps⁣ ✅Star Jumps – 30 reps⁣ ⁣ Break these into 2 different 7 minute circuits for a #BBG style workout!⁣ ⁣ www.kaylaitsines.com/app

How many of you ladies have CUT pasta out of your diet because you were told carbs are bad for you??? ??? ⁣ ⁣ You actually NEED carbohydrates in your diet. Carbs are key for maximum energy, stamina, concentration and recovery. Carbohydrates are particularly important if you are working out regularly because they are the primary fuel for your body (glucose). Some great examples of LOW GI, high fibre carbohydrates include wholegrain breads and cereals, pasta, rice and legumes ?.⁣ ⁣ www.kaylaitsines.com/app @jordyns_channel

THE STAIRS. How many of you ladies use stairs for your #HIITor #LISS training?! Whether you are at home or on holidays (I WISH – its so cold here now haha), “doing the stairs” can be a great way to get outside and/or mix up your workouts for the week. For HIGH INTENSITY try running UP the stairs and jogging down. For LOW INTENSITY try walking up at a steady pace and walking down slowly. Try either for 10 minutes and see how you go! www.kaylaitsines.com/app @iamtravelr

It’s okay to say ‘NO’?. ⁣These days, many of us have such busy lives that it can start to feel ‘normal’ not to have time to ourselves. It can start to feel ‘normal’ to be constantly tired or burnt out. Ladies, I am here to tell you that it is NOT ‘normal’. It’s okay to take a day off, to cancel your plans, to say your busy and just rest. Rest and rehabilitation are so important for your mind AND body. When I start to feel stressed or overwhelmed, I like to sit down and plan out my week ahead. What NEEDS to be done? What can be RESCHEDULED? What can WAIT? Figure out what your priorities are and go from there ????‍♀️. Add things in as you can and do what feels right for your body! ⁣⁣ ⁣⁣ www.kaylaitsines.com/app @cushandwizdom

If you have just started following me, I was recently blessed to give birth to a beautiful baby girl a couple of weeks ago ?. This means I am on full REST (until cleared by my doctor) to allow my body to recover post birth. So I’ve decided to share a few of my favourite workout videos, to keep providing you, the #BBGcommunity, with the very BEST health and fitness content possible. Are you enjoying looking back on these workouts as much as I am?!?! Let me know in the comments!!! ⁣ ⁣ Try this FULL BODY bench workout. Perfect for the ladies who get to the gym and just want to GET IT DONE ??. 12-15 reps per exercise for 4 ROUNDS! www.kaylaitsines.com/app

A lot of ladies have been asking “What are the BEST healthy snacks for me to have during the day?”. I recommend around 2 snacks per day! One in the late morning and one in the late afternoon. For me, one of these snacks will generally be FRIUT salad. If I am feeling like I want more, I will add greek yoghurt with honey and cinnamon on the side! (I also have this for dessert occasionally) In the afternoon I will often have some raw cut up veggies with a homemade dip like hummus, baba ganoush or guacamole ?. www.kaylaitsines.com/app @rachels.fit.kitchen

@tobi_pearce and I went on a big hike in Positano last year together. I can’t WAIT until we can start taking Arna with us on adventures like this ???. We are excited to watch her grow and experience everything the world has to offer. When Tobi and I travel we LOVE to exercise outside. Hiking is one of our favourite things to do (which by the way, I said I would never do and now I love it ?)! Ladies, how do you like to stay fit when you are on holiday??? www.kaylaitsines.com/app

???@jorjas_journey found her CONFIDENCE again with my #BBG program. #BBGProgress#BBGCommunity⁣ ⁣ She says “? Before BBG at the end of 2017 to the End of Round 2 last week! ? My first round doing the BBG I had great progress after the 12 weeks! However as soon as I finished the challenge I was like “yep that’s me done!” and over time slowly slipped back into my old habits. I put back on over half the weight I had lost and started going to the gym and trying out different diets to try get it off as quickly as I could and nothing worked. I was losing confidence and wanted to get back to my body before – which I achieved through the BBG! So I thought “why not do it again?!” So I did! But this time around it wasn’t just going to be for the 12 weeks and then I stop working hard, it was going to be a lifestyle change! ? I’ve changed my diet, my sleep routine, my water intake and best of all my mindset! Excited to say that this time I’m not stopping and I’m starting another Round of the BBG this week!! For those of you in the #sweat12wc – keep pushing because it’s so worth it!! ? Round 3 here I come!! ??”⁣ ⁣ www.kaylaitsines.com/app

I am Pinterestpired by fitness, by food, culture and by the beauty of the WORLD. I am Pinterestpired by my family and my precious baby girl. I am Pinterestpired by the strength and perseverance of the #BBGCommunity ???. ⁣ ⁣ WHAT INSPIRES YOU??? Comment below!!! ?⁣ ⁣ www.kaylaitsines.com/app @iamtravelr

This is SO important. Ladies we are stronger TOGETHER ??. #BBGcommunity I am proud everyday of the way you encourage and lift each other up. Tag someone who YOU are proud of below?! @bossbabe.inc ⁣ www.kaylaitsines.com/app

Its been so nice to stretch the last couple of days!! When I was pregnant, I couldn’t even SEE my toes hahahah. Seriously though, even just doing up my shoe laces the BIGGEST struggle !! ⁣ ⁣ These exercises are perfect for the ladies who struggle with tight hamstrings or flexibility. ⁣ ⁣ Try and hold each stretch for 45 seconds – 1 minute! Try this for 3 rounds ❤️. I would also recommend a 5 minute walk to warm your legs up before hand (especially if its cold where you are right now). www.kaylaitsines.com/app

SUSHI! As all the #BBGMumswould know, during pregnancy sushi and raw fish are a recommended “no no”. Now that beautiful Arna is born, I am right back to including raw fish into my diet again because I LOVE it and because it’s such a good source of omega-3 fatty acids. I never used to eat sushi until @tobi_pearce forced me to try it a few years back!!! If I had never met Tobi, I would NEVER have even tried raw sushi but I’m so glad I did!! Ladies! Don’t be afraid to try new and different foods. You never know it might end up being your favourite ??!!! www.kaylaitsines.com/app @dennistheprescott

Seriously Pinterestpired by this amazing postpartum transformation from @amarycana23 using my #BBGprogram. #BBGprogress#BBG2019⁣⁣⁣ ⁣⁣⁣ She says “16 weeks of Kayla Itsines BBG done.⁣⁣⁣ I was 6 weeks postpartum in the first pic and tomorrow I’ll be 22 weeks pp. I’ve lost 3 stone from my heaviest before Stan was born and I’ve got about 10lb to go to my happy weight.⁣⁣⁣ ⁣⁣⁣ Exercising with 2 kids is frigging hard but it’s important for me mentally and physically to take that time each week to do it. I want them to grow up seeing exercise as fun and the norm too.⁣⁣⁣ ⁣⁣ I’m not posting this cos I think I look like a fitness model (hi stretched tummy skin) but just to be real and open about what a lot of us look like after babies!” ⁣⁣⁣ ⁣⁣⁣ www.kaylaitsines.com/app

Do you LOVE smoothies but HATE banana ??? ⁣ ⁣ This is such a common complaint I hear from smoothie lovers all over the world!!!! Unfortunately bananas are often the base ingredient used in smoothies as they add flavour and texture. This can be a problem if you are allergic or dislike banana. Luckily there are a few GREAT alternatives you can use as a delicious base to any smoothie. These include avocado, frozen mango, nut butter, cauliflower, cottage cheese and chia seeds! Ladies, have you used any of these ingredients in your smoothies before?! Let me know in the comments!!!⁣ ⁣ www.kaylaitsines.com/app @alison__wu

One of the best ways to set out achieving your health and fitness goals is to make it a HABIT. Easier said than done right? ACTUALLY it is simpler than you think. Here are 5 tips to help you beat your struggles and make fitness a part of your daily routine: ⁣ ⁣ ✅Set Goals – Set SPECIFIC goals. Rather than saying, ‘I want to get fit’ focus on a particular goal that you can visualise eg ‘I want to be able to do 10 push ups on my toes’. When you reach your goal, set a new one! ⁣ ⁣ ✅Find A Routine You Like – Pushing yourself through a workout style you hate isn’t going to help you form a healthy relationship with exercise. Find an activity you enjoy doing and you’re far more likely to stick to it.⁣ ⁣ ✅Get A Workout Buddy – Having that person to keep you accountable, is a great way to make working out a habit. If someone is waiting for you at the gym, you’re FAR less likely to leave them hanging.⁣ ⁣ ✅Be Ready For Setbacks – When starting a new fitness routine, it’s SO common to hit a roadblock. If this happens, try to focus on the positives eg. I have WAY more energy VS I feel like I’m not seeing ANY results yet⁣ ⁣ ✅Make Every Step Count – Track your progress and activity! You’ll be amazed with what you can achieve. ⁣ ⁣ www.kaylaitsines.com/app @cushandwizdom

#prepregnancy LEG WORKOUT!!!⁣ ⁣ This workout is HARD! I did 3 rounds and my legs were SO sore ??. I would recommend this workout for the ladies who have been working out for a while OR anyone looking to SERIOUSLY challenge themselves.⁣ ⁣ ✅High Knees – 40⁣ reps ✅Double Snap Burpees – 12 reps⁣ ✅Goblet Sumo Squat – 12 reps ⁣ ✅Double Pulse Squat – 12 reps⁣ ✅Step Ups – 12 reps⁣ per side ✅Jump Squat – 12 reps ⁣ ✅Crab Walk – 24 reps⁣ ✅Alternating Lunges – 24 reps ⁣ ⁣ www.kaylaitsines.com/app