Kayla Itsines@kayla_itsines

💍 @Tobi_Pearce


8,085 posts 10,478,551 followers 359 following

Kayla Itsines

Do you get muscle cramps??? These happen when your muscle forcibly contracts involuntarily. This can happen at night, while you are exercising or during your daily activities — the time that it occurs often depends on the cause of the muscle cramp😖. 😴Muscle fatigue is a common cause of cramping, both during a workout and when you are resting. Because exercise stimulates muscles and causes them to contract and lengthen, cramps can happen when your muscles become tired. This then makes it harder to ‘turn off’ muscle contraction. 🦵If you tend to get muscle cramps during workouts in hot weather, this can be a sign of dehydration muscle cramps. Basically, your body is losing fluids, which means it doesn’t have enough sodium and electrolytes, which are vital for functionality. This can then affect nerve function, causing muscles to contract involuntarily. There are many things you can do to help - like staying hydrated, foam rolling after your workouts and warm up and cool down properly! There are also certain foods you can eat if you suffering from cramping like banana, watermelon, seeds, sweet potato and green leafy vegetables (to name a few)! I have actually written a blog about this for the ladies wanting to read more! You can visit my website www.kaylaitsines.com/blog and look up “how to stop muscle cramps” in the blog section 🧡🧡


Kayla Itsines

One of my most requested videos! BEGINNER ABS 👏💪 This is for people wanting to build up their core/abs! You can set the reps to whatever suits you but I’ve put some in there that everyone can use as a guideline ! Try these for 3 rounds and see how you go! You can even add some of these into your full body workouts ❤️ www.kaylaitsines.com/app


Kayla Itsines

@celmids 👏 Week 1 vs Week 16 of my #bbg program!! She says “15 kgs lighter and 1000x more happier, healthier and more confident!!” 😁👏💪 www.kaylaitsines.com/app


Kayla Itsines

You CAN do it. I don’t let me clients say “I can’t”. I used to make them do 5 burpees. I told them they have to say “I will try my best”, “I’m finding this difficult right now”, “I’ll keep practicing”. My best example of this is when my new clients see the jump box and say “NO WAY, I can’t!!” even before they have tried it. Whether they make that first jump or not, we keep practicing every week until they CAN do it with ease💪👏 I love the look on their faces when they make that jump - it literally makes my day! You CAN do it ladies, just keep practicing and keep at it, you got this ❤️ www.kaylaitsines.com/app


Kayla Itsines

@the_lavender_lifestyle progress using my #bbg program!!! For my 28 minute workouts visit the link in my bio OR www.kaylaitsines.com/app 💪☀️😍


Kayla Itsines

Your FIRST ever workout session - You either get a rush of confidence and power ... or you feel absolutely exhausted and want to sleep! The next two days/ week are the hardest. You are sore in places you have never been sore in before, you don’t know if you have injured yourself or if the pain is normal ... and you have no idea when you will walk properly again. You have no motivation to do ANOTHER session like that because your muscles are just TOO sore! You tell yourself “I’ll start again Monday” and maybe you do ... or maybe you are still feeling sore an unmotivated and you tell yourself “another day”. ☀️Can I just say ladies, this is TOTALLY normal. Totally - 100% - NORMAL. It’s normal to feel sore, demotivated, confused and frustrated!
The first session is ALWAYS a shock - whether is good or bad.
If it makes you feel better, no matter how long you have been training for, no matter how fit you are, no matter how well you eat .... you can STILL get sore, you can still be puffed out, you can still feel unmotivated and you can still have a bad day of eating.
No one is perfect.
We are ALL learning just as you are.
All fitness levels, all different body types, from all different places in the world ... we are doing this together.. and everything you say, everything you feel - is normal... and it DOES get better - you get better.
Keep at it ladies!
You got this.


Kayla Itsines

@mrsdavisxo completed 12 weeks of my #BBG program PLUS the pre training portion so.. 16 weeks of BBG DONE!! Soooooo proud 😍👏💪☀️ www.kaylaitsines.com/app


Kayla Itsines

I’m my happiest when I’m training clients! I just LOVE watching people work for what they want. I love watching people push themselves and I LOVE when they suddenly do things they said they previously “couldn’t”. Working hard and having respect for your body is SO ATTRACTIVE! Keep at it ladies - you may not get told it everyday ... but you in the gym, sweaty, puffed out and tired.... someone sees you, someone respects you and someone finds that VERY attractive ... even if you don’t at the time💪☀️www.kaylaitsines.com/app


Kayla Itsines

Looking for glute exercises ? Here are some of my favourite glute exercises! LEG PRESS, HIP EXTENSION, SQUAT AND ROW, GLUTE KICK BACK, DONKEY KICK 💪💪✅ 12-15 reps per exercise for 3-4 rounds 😁😁 www.kaylaitsines.com/app


Kayla Itsines

The most stunning view 😍☀️ Who’s planning their holiday next year ? Where is everyone going?? Comment below! www.kaylaitsines.com/app @giuliopugliese


Kayla Itsines

For the ladies who have trouble activating their glutes, try these few band exercises BEFORE or DURING your training session! 💪 www.kaylaitsines.com/app


Kayla Itsines

@katigotfit used both the postpartum program and my #bbg program in the @sweat app!!! Seriously, so proud😍😍💪👏www.kaylaitsines.com/app