Monthly Archives: May 2014


Kayla Itsines

Kayla Itsines ……where do I start…firstly I have such serious body envy (you should see her abs). But not only does Kayla have a seriously incredible physique but she is also qualified personal trainer who really knows her stuff about nutrition and exercise. She has her own bikini body guides which are aimed to help get you in the best shape of your life. Kayla has a HUGE social following (check out her facebook here), I first found out about Kayla through instagram and with her combination of client transformations, bikini body workouts and healthy recipes and tips I knew I  just had to talk to her! Here Kayla shares with The Nutritionista her advice on how to get the ultimate bikini body as well as some videos of her working out….and if they don’t motivate you I don’t know what will x

Kayla Itsines for The Nutritionista;

When asked what style of workout I recommend I stand quite strongly beside the fact that no single style of resistance training or cardio is perfect. With my own training and the training of my clients I like to include various styles of exercise ranging from body weight, high resistance, plyometric, LISS (low intensity steady state) and HIIT (High Intensity Interval Training).

It is good to have a range of exercise as it will provide you with a complete program. By incorporating multiple styles of training for women it is possible to streamline their results and get the end result sooner, easier and of course maintain it. I find maintenance is sometime the most difficult phase, so when creating a program it is good to make it sustainable.

This in mind however I would have to say I really enjoy training ab circuits. This has been my favourite muscle group and training style for a long time, probably almost since I started training. There is nothing better than the feeling of sore abs from your workout yesterday.

Kayla Itsines Abs

Workout frequency is heavily dependent on what your goals are. Of course you can understand, someone trying to lose weight will have different requirements to someone who is just maintaining. Typically, I find 3 days of resistance training per week to be enough for a broad range of people.

Its not all about exercise however, a healthy diet is fundamental to the longevity and consistency of an individuals results. Not only while going through the “weight loss” phase but also while maintaining their energy levels. As you start to get tired it is very easy to lose motivation so keeping energy high is very important. I have inserted an example day from my Healthy Eating and Lifestyle Guidelines below. I have just removed the food amounts/weights of course.

I recommend changing your foods regularly to get variety but make sure you try to maintain a consistent intake of calories, macornutrients and micronutrients.

Example Day

Breakfast: oats and berries


Low fat milk

WPI (whey protein powder – optional)

Berry mix


Snack: Peanut butter with celery & carrot


Lunch: Chicken and Salad wrap

Wholemeal wrap

Chicken breast

Low fat cheese

Fresh salad mix

Low fat dressing


Snack: fruit



Dinner: Beef Salad

Lean beef


Green vegetables

Olive oil

Low fat feta

I have listed above a daily meal plan. Aside this, sometimes snacks such as iced berry tea and dried fruit can be good alternatives and low calorie ways to fill your snacks. When it comes to maintaing a healthy balanced diet there are two basic problems that occur all the time. Firstly, people expect results after one workout. Of course, this is not going to happen and is very unrealistic. This sort of mindset only sets you up for failure and will quickly demotivate you. The next most frequent problem is consistency. Doing less work, more consistently will get better results than someone who exercises randomly, inconsistently and regularly varies training & eating patterns.

The goal of my bikini body guides is to bring confidence & health to women through exercise, healthy eating and lifestyle advice, in a motivating yet educational way. Whether this occurs through weight loss, increased muscle tone, fitness or even a change in mindset is irrelevant. Through science based information and user friendly planning I aim to bring the amazing confidence that coincides with a bikini body, to every woman that desires it. With these guides I aim to steer clear of the “fads” in the industry and try and also answer a few questions that are regularly asked. These include questions about carbohydrate intake, types of cardio and lifting weights to not get bulky. My book isn’t about promoting an unrealistic ideology and this alone separates it from many. I try to take an educational approach to helping women achieve confidence from within, and an improved healthy lifestyle. Of course, through this process the girls lose fat, tone up and love the results they see both inside and out. I don’t promote a fad. Everything I state in the book if it is scientific, is referenced where possible. I feel this adds a certain validity to the information that lacks in many other online products.

And finally my biggest tip is constancy. As I briefly talked about in the “common pitfalls” section of this article. Set a realistic goal that can be obtained with a realistic lifestyle. Stick to that and you won’t go through the ups and downs. People who start to full on or go to hard too early, always end up off the rails eventually but usually further backward from where they started.