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KAYLA ITSINES

Co-Creator of the ‘BBG’ programs - @tobi_pearce . SWEAT Trainer . New BBG Stronger Program now available in the SWEAT app . Click here

http://kaylaitsines.com/app

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Explore kayla_itsines's Instagram #bbgprogress  @lo_marissa progress using my #bbg program  She says “I just finished BBG 2!!!!!!! 
.
My progress from pre-BBG (left) to the end of BBG 2 (right). It's not just about weight loss. It's about the GAIN in confidence, the GAIN in self-worth, and the GAIN in lifelong friendships and community. " www.kaylaitsines.com/app 1610734447883515996_7210007

#bbgprogress @lo_marissa progress using my #bbgprogram She says “I just finished BBG 2!!!!!!! . My progress from pre-BBG (left) to the end of BBG 2 (right). It's not just about weight loss. It's about the GAIN in confidence, the GAIN in self-worth, and the GAIN in lifelong friendships and community. " www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram  which one would you choose ?? @davidgrr www.kaylaitsines.com/app 1610597522707092227_7210007

which one would you choose ?? @davidgrr www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram #bbgprogress  @workinforabs progress using my #bbg program  She says “ Today I workout because of how it makes me feel.. strong, confident and full of energy. I live a happy and healthy life and I'm planning to live the rest of it this way" www.kaylaitsines.com/app 1610518789212096607_7210007

#bbgprogress @workinforabs progress using my #bbgprogram She says “ Today I workout because of how it makes me feel.. strong, confident and full of energy. I live a happy and healthy life and I'm planning to live the rest of it this way" www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram What to do when you only have ONE piece of equipment  I am using a 10kg barbell (22lbs). If you CAN, do your chest press on a bench, but if you can't get a bench, the floor will do Set a timer for 10 minutes and keep going until the timer goes off 
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12 x Bent over row 
12 x Reverse lunges per leg 
12 x Bicep curls 
12 x Chest press 
12 x Straight leg jackknife .
www.kaylaitsines.com/app  music - Timmy Trumpet - Punjabi (out on Monday!!) 1610186852874531869_7210007

What to do when you only have ONE piece of equipment I am using a 10kg barbell (22lbs). If you CAN, do your chest press on a bench, but if you can't get a bench, the floor will do Set a timer for 10 minutes and keep going until the timer goes off . 12 x Bent over row 12 x Reverse lunges per leg 12 x Bicep curls 12 x Chest press 12 x Straight leg jackknife . www.kaylaitsines.com/app music - Timmy Trumpet - Punjabi (out on Monday!!)

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Explore kayla_itsines's Instagram Be Strong. Be Confident and ALWAYS stick to your morals !! www.kaylaitsines.com/app 1610117418545819398_7210007

Be Strong. Be Confident and ALWAYS stick to your morals !! www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram #bbgprogress  @coconutandchoco progress using my #bbg program  She says “It's not about the weight you lose, but about the CONFIDENCE you gain ✨www.kaylaitsines.com/app 1610008984546550509_7210007

#bbgprogress @coconutandchoco progress using my #bbgprogram She says “It's not about the weight you lose, but about the CONFIDENCE you gain ✨www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram lazy lounge day today!! What day do you take as YOUR rest day?? www.kaylaitsines.com/app @stylerunner 1609905585079610876_7210007

lazy lounge day today!! What day do you take as YOUR rest day?? www.kaylaitsines.com/app @stylerunner

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Explore kayla_itsines's Instagram When preparing lunches, always leave a bottle of the your dressings at work! It's so easy to forget them when you are preparing your salads for lunch! 
Don't forget to boil some rice or quinoa to add to your salads for a bit more energy throughout the day!!  www.kaylaitsines.com/app @projectsunny 1609834771537893255_7210007

When preparing lunches, always leave a bottle of the your dressings at work! It's so easy to forget them when you are preparing your salads for lunch! Don't forget to boil some rice or quinoa to add to your salads for a bit more energy throughout the day!! www.kaylaitsines.com/app @projectsunny

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Explore kayla_itsines's Instagram HOW DO YOU DEAL WITH DOMS? Let's back track for a second. What is DOMS? This stands for delayed onset muscle soreness. It can FEEL like your muscles are aching or are BRUISED the next day from the small myofibril tears. This can not necessarily be prevented, but it can be slightly reduced by doing a few things after your workout. First STRETCH.... this doesn't mean touching your toes once and then leaving the gym haha. This means a full 10-20 minute stretch and foam roll session. Second, Magnesium!! Powder is best with a hot bath and a GOOD sleep!! Finally, hydration. drink a decent amount of water to keep your muscles hydrated so they can recover faster. Don't over do it... DOMS isn't just "sore muscles", it can be very painful for some people if you're new to the gym and take a few days for your body to feel back to "normal". As an FYI, it's also important to be conscious of whether you have an INJURY or DOMS. 
www.kaylaitsines.com/app 1609776510692314434_7210007

HOW DO YOU DEAL WITH DOMS? Let's back track for a second. What is DOMS? This stands for delayed onset muscle soreness. It can FEEL like your muscles are aching or are BRUISED the next day from the small myofibril tears. This can not necessarily be prevented, but it can be slightly reduced by doing a few things after your workout. First STRETCH.... this doesn't mean touching your toes once and then leaving the gym haha. This means a full 10-20 minute stretch and foam roll session. Second, Magnesium!! Powder is best with a hot bath and a GOOD sleep!! Finally, hydration. drink a decent amount of water to keep your muscles hydrated so they can recover faster. Don't over do it... DOMS isn't just "sore muscles", it can be very painful for some people if you're new to the gym and take a few days for your body to feel back to "normal". As an FYI, it's also important to be conscious of whether you have an INJURY or DOMS. www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram #bbgprogress @bbgnursetobe  progress using my #bbg program  She says “ Lately i haven't seen that big of a difference in my transformation pictures, but when i go back to the first one i took before even starting bbg, im very satisfied with my progress ! Im especially thankfull for my posture" www.kaylaitsines.com/app 1609446130407784854_7210007

#bbgprogress@bbgnursetobe progress using my #bbgprogram She says “ Lately i haven't seen that big of a difference in my transformation pictures, but when i go back to the first one i took before even starting bbg, im very satisfied with my progress ! Im especially thankfull for my posture" www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram Always accept, learn and move forward 
www.kaylaitsines.com/app 1609377953598610449_7210007

Always accept, learn and move forward www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram My little cousin is SOOOO cute!! I was walking the dogs at the beach and saw him hahaha had to steal him for a bit!! I held him in the air and said "can I eat your little face" and he just kept laughing  Best sound ever!!!! www.kaylaitsines.com/app 1609253167300050860_7210007

My little cousin is SOOOO cute!! I was walking the dogs at the beach and saw him hahaha had to steal him for a bit!! I held him in the air and said "can I eat your little face" and he just kept laughing Best sound ever!!!! www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram It's SUCH a beautiful day today!! I'm off to the beach to go "walking" with the dogs ☀️☀️ aka - they will get way too excited and pull me through the sand into the water   www.kaylaitsines.com/app 1609148583738880869_7210007

It's SUCH a beautiful day today!! I'm off to the beach to go "walking" with the dogs ☀️☀️ aka - they will get way too excited and pull me through the sand into the water www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram yessssss!! bruschetta! I love warm tomato, basil, salt, pepper and baby bocconcini on toasted garlic ciabatta bread!! www.kaylaitsines.com/app @nidhikushshah 1609083698350940818_7210007

yessssss!! bruschetta! I love warm tomato, basil, salt, pepper and baby bocconcini on toasted garlic ciabatta bread!! www.kaylaitsines.com/app @nidhikushshah

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Explore kayla_itsines's Instagram My goal this year was to get STRONGER! I have 3 months left and I feel like I'm doing pretty well!! How did you go with your goals this year?? www.kaylaitsines.com/app 1608987244760440090_7210007

My goal this year was to get STRONGER! I have 3 months left and I feel like I'm doing pretty well!! How did you go with your goals this year?? www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram #bbgprogress  @ourbalanceinprogress progress using my #bbg program  www.kaylaitsines.com/app 1608760859575991539_7210007

#bbgprogress @ourbalanceinprogress progress using my #bbgprogram www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram love this so much! www.kaylaitsines.com/app 1608683838313434517_7210007

love this so much! www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram Warm up exercises!! A lot of girls were asking me how I warm up BEFORE my workouts. Here are some example exercises that you can do  I set a 5 minute timer and run through 20 reps of each exercise!! www.kaylaitsines.com/app 1608530558002253737_7210007

Warm up exercises!! A lot of girls were asking me how I warm up BEFORE my workouts. Here are some example exercises that you can do I set a 5 minute timer and run through 20 reps of each exercise!! www.kaylaitsines.com/app

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Explore kayla_itsines's Instagram Getting up super early is sometimes really hard... but I feel like once you are UP, you feel SO MUCH BETTER. Some mornings, there is nothing more I want to do than to lay in bed all morning, but I choose to get myself up and into the shower and I never ever regret it! I am SO MUCH more productive when I'm up earlier and I feel so much more organised too!! One morning this week, just hop out of bed and get straight into the shower nice and early. Even if you have no where to go, just try it and see how much more productive you are that day!! www.kaylaitsines.com/app @vicky.healthydreams 1608332743376379668_7210007

Getting up super early is sometimes really hard... but I feel like once you are UP, you feel SO MUCH BETTER. Some mornings, there is nothing more I want to do than to lay in bed all morning, but I choose to get myself up and into the shower and I never ever regret it! I am SO MUCH more productive when I'm up earlier and I feel so much more organised too!! One morning this week, just hop out of bed and get straight into the shower nice and early. Even if you have no where to go, just try it and see how much more productive you are that day!! www.kaylaitsines.com/app @vicky.healthydreams

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Explore kayla_itsines's Instagram @tanjabraun_daily 8 months of BBG  #bbgprogress !!
www.kaylaitsines.com/app 1608295614600619279_7210007

@tanjabraun_daily 8 months of BBG #bbgprogress!! www.kaylaitsines.com/app

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