@kayla_itsines

We all know that working out releases endorphins, so why not try one of my BBG Zero Equipment express workouts for a quick mood booster? These workouts are less than 15 minutes, and are suitable for EVERYONE! 🙌⁣ ⁣ If you’re home right now and have a spare 15 minutes, open SWEAT and try one of my express workouts today! You can thank me later. 😜⁣ ⁣ www.kaylaitsines.com/BBGZeroEquipment⁣ ⁣

OBLIQUES WORKOUT (Side Abs)⁣ I love doing workouts that specifically target my abs at least once a week, because building your abdominal and core strength requires quite targeted exercises. Having a strong core is important for SO many reasons - it helps to avoid lower back pain, gives you good balance and stability, and can also help to improve your posture.⁣ ⁣ Let's do this ladies!⁣ ⁣ ✅ Alternating Straight-Leg Jackknife - 24 reps (12 each side)⁣ ✅ Russian Twist - 30 reps (15 each side)⁣ ✅ Side Plank & Oblique Crunch - 24 reps (12 each side)⁣ ✅ Single-Leg X Mountain Climber - 20 reps (10 each side)⁣ ✅ Spider Push-Up - 12 reps (6 each side)⁣ ⁣ Complete 3 laps!⁣ ⁣ This workout requires no equipment, so you can easily do it from home! Add it into your routine this week and let me know how you go in the comments below! 👇⁣ ⁣ www.kaylaitsines.com/BBGatHome⁣ ⁣

👏 @stefittie progress using my program! I LOVE how Stephanie knows her health and fitness journey is ultimately about how she FEELS. Staying active, fit and strong helps her to feel confident, and THAT'S what is important. 😍 Stephanie says: "My wedding has definitely helped motivate me to eating better and working out more. Not that there is anything wrong with how I looked before, I just wanted to feel more proud and confident in myself. Although I look beautiful in my before picture, I wasn’t proud of my eating and working out habits. ⁣ "I wanted to shout out @kayla_itsines for creating the @sweat app because it has helped me stay accountable for working out! Please note too that you should always want to work out and eat healthy for YOU! My wedding has just helped motivate me even more to stay committed ❤️" If you're looking for workouts you can do anywhere, at any time, my new program is for YOU! All of the exercises in my workouts require NO EQUIPMENT, so you can just grab your water bottle and you're ready to start. 💪 Download @SWEAT and start training with me today! www.kaylaitsines.com/BBGZeroEquipment⁣ ⁣

Papou teaching Arna how to feed the chickens! ⁣ These two are BEST friends. Arna literally runs towards Papou whenever she hears his voice! 😍⁣ ⁣ Those of you who have been following me for a while will know that my Yiayia and Papou have an amazing fruit and vegetable garden, and they also have chickens!⁣ They grow lots of their own food, and they also swap food with their neighbours and share it around. They grew up in Greece and were taught that whether they eat their produce, share it with neighbours or feed it to the chickens, nothing should go to waste!⁣ ⁣ I absolutely love that Arna is learning these lessons about food from my grandparents. I think it's so important to teach children where our food comes from, and how important it is to eat fresh and healthy food. She is definitely still learning though... after the chickens took the food from her, she squealed and decided she wanted it back. 😂⁣ ⁣ , are there things you hope your kids learn from older generations? Tell me in the comments!

BBG ZERO EQUIPMENT EXPRESS WORKOUT! 💪 Train ANYWHERE with this BBG Zero Equipment express workout. You can still achieve amazing results and get a great workout in minimal time, and with no equipment. If you have a spare 10 minutes, give this workout a go! Let's do this. 🙌 ✅ Bent-Leg Sit-Up & Reach - 30s ✅ Push-Up & Shoulder Tap - 30s ✅ Single-Leg Romanian Deadlift & Knee-Up - 60s (30s per side) ✅ Double-Pulse Jump Lunge - 30s ✅ Jumping Jacks - 30s ✅ Curtsy Lunge - 30s ✅ Rest - 30s Complete 2 laps! For more of my BBG Zero Equipment express workouts, download SWEAT and get started today! kaylaitsines.com/BBGZeroEquipment

💪Gabrielle's (@lella.fit) progress using my program! What an incredible transformation and message. It's so amazing that Gabrielle has come to learn that leading a healthy and balanced lifestyle is not about restriction at all. Looking after our health is about being the happiest and strongest version of ourselves.⁣ ⁣ Gabrielle says: "There's plenty of times that I've been told, 'life's short - eat the cake'. Like it's a metaphor that indulgence is really living & that my fitness lifestyle is restrictive, or sad. But the truth is... if I had 6 weeks left to live, I'd still go to the gym, I'd still run, I'd still drink water, get enough sleep & sweat... I'd spend it moving my body - for fun, & fitness, for a challenge, & an adventure, for joy & for pleasure & with effort."⁣ ⁣ I want all of you ladies to be able to experience the love of health and fitness that Gabrielle has developed through her training! Download @SWEAT to start your fitness journey today! 🙌 Whether you want to work out in the gym with my BBG Stronger program, or work out using no equipment with my new program , I am here for you ladies. Let's do this!⁣ ⁣ www.kaylaitsines.com/BBGathome⁣ ⁣

"How do I find the motivation to work out?"⁣ This is a question that I get asked SO frequently. My answer is this: You don't just FIND motivation to work out, you have to CREATE it. ⁣ ⁣ Sometimes you might get a wave of motivation that will help you start a new fitness routine, or to set a new goal for yourself. But I don't recommend just waiting around for that wave. The truth is, there are ways to create motivation for YOURSELF, and your health and fitness is in your hands! ⁣ ⁣ I often talk about the difference between motivation and discipline, and say you can't rely on motivation to keep you in a good routine. You have to be disciplined. But if you're lacking discipline, then you will need motivation to get started! So, how can you create motivation to work out? ⁣ ⁣ Here are my tips:⁣ ⁣ ✅ Think about what your goals are. Write them down, then create a really specific plan for how you are going to achieve each goal. For example, create a plan for when and where you are going to get your workouts done, then you can schedule your workouts in @SWEAT which can help to hold you accountable.⁣ ✅ If you can, create a space in your house where you're going to do your workouts. With , you can do all the workouts within the space of your mat, so it doesn't have to be a large space - but it's good to have your own zone for training. When I know WHERE I'm doing my workout, I feel much more motivated to complete it, as it removes that extra decision I have to make!⁣ ✅ Find an accountability buddy. Reach out to the through social media and find someone who has similar goals to you, then motivate each other to get started (and to keep going!) by sending encouraging messages of support.⁣ ✅ Make your workouts fun! When you actually enjoy your workouts, you will be way more motivated to do them. I like blasting my favourite music during mine. You can listen to my playlists in SWEAT as you workout, too. 🙌⁣ ✅If you're planning to do your workouts in the morning, have your gym gear ready the night before so you're all good to go! ⁣ ⁣ , share your tips for getting motivated in the comments below!⁣ ⁣

I LOVE making a big batch of pesto. In my family we call this sauce 'pesto' but I know this isn't the traditional way pesto is made, it's our version! I store this sauce in the fridge but you can also put it in ice trays in your freezer and it will last up to 6 months. Then you can just defrost a cube and it will be fresh and ready to add to your meal! ⁣ ⁣ I add this sauce to SO many of my meals. You can add it to pasta, use it as a pizza base, and put it on top of meat dishes. It's SO good. SWIPE ACROSS to see how I made it today.⁣ ⁣ I don't really measure anything, haha, but these are the ingredients I use when I make it:⁣ ⁣ ✅ Baby spinach ⁣ ✅ Fresh basil leaves⁣ ✅ Parmesan cheese⁣ ✅ Slivered almonds⁣ ✅ Garlic clove, crushed⁣ ✅ Lemon juice⁣ ✅ Olive oil ⁣ ✅ Salt & pepper⁣ ⁣ Add all of the ingredients except for the olive oil into a food processor and blend. While blending, slowly add the olive oil and continue until you get a smooth consistency. ⁣ ⁣ Try it and let me know what you think in the comments below! 👇⁣ ⁣ Photo credit: @whatsgabycookin

Who has felt like this before? 😂⁣ Ladies, let's switch our mindsets and focus on getting the most out of our workouts no matter what the weather is like! One of the best things about is that you can literally do it ANYWHERE. All you need is a mat or a towel and you're good to go. If it's nice weather, you can work out on a balcony, in your backyard or at the park. But if it's raining you can also easily work out in your living room because you hardly need any space for this program! You can do all of the workouts within the space of your mat.⁣ ⁣ , where do you live and what is the weather like where you are? Are you doing your workouts indoors or outside?⁣ ⁣

BBG ZERO EQUIPMENT ABS! ⁣ Ladies, if you're looking for a quick ab workout, I've got you covered. This BBG Zero Equipment ab workout is less than 10 minutes, and all you need is the space of your mat or towel. If you're short on time you can do this workout on its own - or you can add it to the end of another workout for an extra ab burn. Let's go! 💪⁣ ⁣ ✅ High Knees - 30s⁣ ✅ Plank Jacks - 30s⁣ ✅ Toe Tap - 30s⁣ ✅ Burpee - 30s⁣ ✅ Side Plank & Oblique Crunch - 60s (30 each side)⁣ ✅ Jump Lunge - 30s⁣ ⁣ Complete 2 laps! 💧⁣ ⁣ For more workouts like this, download @SWEAT and start your 7-day free trial today! 🙌⁣ ⁣ kaylaitsines.com/BBGZeroEquipment⁣ ⁣

🙌 @diefrauha progress using my program! It makes me SO happy to see women regaining their strength and confidence using my program after they have given birth. 💪I also LOVE the way this community comes together to encourage each other every day - that support makes SUCH a difference on your health and fitness journey.⁣ ⁣ Sarah says: "Determination, motivation from all the girls of the kept me going! 🙏🏼 A big shout out to all those amazing girls who lifting me up every day! 🥰 The last 3 months I have changed not only my eating habits, I also restarted @kayla_itsines . What you can see is only my physical change, but more important is I‘ve changed my mindset completely. Feeling stronger, again able to do incline push ups in a row. Feeling comfortable in my body, wearing my old clothes again, and being proud what I achieved. This are all positive side effect of hard work."⁣ ⁣ I designed my Post-Pregnancy program for women who are looking for low-impact workouts to ease back into training. My program is suitable for postpartum women, including women with Diastasis Recti (abdominal separation), after your medical professional has provided clearance to begin light exercise. Once you have clearance, download @sweat and get a 7-day free trial! ⁣ ⁣ www.kaylaitsines.com/BBGatHome⁣ ⁣⁣

IMPROVE YOUR FORM! 💪⁣ One of the most important (and one of my favourite!) things about being a personal trainer is helping my clients to become more confident and educated with their workouts. A huge part of this is correcting their form where possible. Here are a few common mistakes I’ve seen over the years - these are all very simple to correct and improve with practice. ⁣ ⁣ Crab Walk⁣ ✅ Keep your knees in line with toes⁣ ✅ Drive your knees outwards⁣ ✅ Keep tension on the resistance band throughout the movement⁣ ⁣ Curtsy Lunge ⁣ ✅ Keep your knee in line with your ankle⁣ ✅ Don’t step too far away from your body⁣ ✅ Slow it down⁣ ✅ Engage your core⁣ ⁣ X Plank ⁣ ✅ Lower your hips back into a plank position⁣ ✅ Keep your legs in a neutral position⁣ ✅ Slow it down⁣ ⁣ , you can practice these exercises at home, and if you have a big mirror try and check your form as you go! ⁣ ⁣ kaylaitsines.com/BBGatHome⁣ ⁣