Gym Crush – Kayla Itsines

Kayla with her 11 million followers on Instagram is one of the biggest internet fitness celebrities. Through her Bikini Body Guide (BBG), Itsines has helped thousands of women reach their fitness goals.

Itsines (pronounced it-seen-ess) didn’t have a clue about Instagram before her cousin asked her to post her clients’ transformation pictures on the platform. Kayla teaches her followers to overlook the number on the scale, and focus on becoming strong.

Kayla Itsines – The Fitness Mogul

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SURPRISE 🎁 … just in time for Christmas ladies😁🙌 NEW WORKOUTS ✅ I’m SO EXCITED😍💪 I have extended my #BBGstronger program by another 12 weeks!! ✅ Also, there are now BRAND NEW ‘targeted body part workouts’ if you want to get ultra specific, ‘quick workouts’ for ladies on the go, extra recovery sessions… and so much MORE… all on the NEW @sweat dashboard 😍😍🔥📲 Download @sweat for the biggest update ever! 🙌 www.sweat.com/app ❤️ Check out @sweat for more 😉😉

A post shared by KAYLA ITSINES (@kayla_itsines) on Dec 9, 2018 at 3:04pm PST

Itsines was born on 21st May 1991 in Australia. While she loved playing sports growing up, she wasn’t interested in fitness, and the gym overwhelmed and intimidated her.

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Time to laugh 😂 Let me start by saying – It is INCREDIBLE to see so many ladies joining our #BBGCommunity every day. I know that making a CHANGE and commitment to live a healthier life can be scary. I am SO proud of the BBG Community for doing this every single day. So in honour of all of you overcoming challenges and facing fears, I thought I’d share a few things I am afraid of! My three fears are kind of funny so I hope this makes you smile/laugh but I also want you to think about YOUR fears and how you can push past them to become EVEN stronger.⁣ ⁣ ⒈ Coral😆 – Yes, I mean coral from the sea. I think it just looks like mould and I HATE it. I tried to go snorkelling with @tobi_pearce once but ended up almost hyperventilating and swimming back to shore SO fast that he thought I had seen a shark 😂. ⁣ ⁣ ⒉ Live fish🤢- Seriously though. My first job was in a women's personal training centre and there was a fish tank..RIGHT NEXT TO THE PHONE WHERE I WORKED. Once one of the fish died and I literally saw the rest of the fish EAT THE DEAD FISH (they locked the tank and I didn’t have the key) I was TRAUMATISED 😩 ⁣ ⒊ Mould – I actually cannot be in a room with it. If I see food that has gone mouldy, I won't be able to eat that kind of food for an entire week. I cannot STAND it😂 ⁣ I hope this made you LAUGH⁣. Ladies, what are some funny things you are scared of ? ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 13, 2019 at 10:52pm PDT

Kayla gathered the courage to step into the gym when her sports coach asked her to start somewhere. To her surprise, she didn’t find working out with weights intimidating, and on the contrary, enjoyed it.

Finding Her Calling

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#postpartum Setting goals can help make your DREAM, a REALITY. Set yourself small targets, create a timeline and hold yourself ACCOUNTABLE until you reach your goal!! ⠀ ⠀ #SWEATNATION is all about creating healthy habits. Not just goal setting but STICKING to your goals and implementing them as a part of your life! This is why, starting July 22nd, those 30 days are so important. The SWEAT NATION 30 day challenge can change your life by helping you build habits – you just have to start.⠀ ⠀ I have the timeline set for you, I WILL BE holding you accountable for your workouts YOU just need to commit yourself to 30 days, show up and get it done! ⠀ ⠀ 30 days of @SWEAT. 30 days #BBG. 30 days to change your life forever! Let’s do this 👏👏👏🙌🙌. ⠀ ⠀ Join using the link in my bio!!⠀ ⠀ https://sweat.onelink.me/VjFS/spKIsweatnation2019⠀

A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 9, 2019 at 5:13pm PDT

The more time Kayla spent training in the gym, the more her passion for fitness grew. It was not long after joining the gym that Itsines gave up her original plan of becoming a beauty therapist.

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⠀ ⁣LISS training = low intensity steady state training. Unsure what that means? Let’s use WALKING as an example. Walking is a perfect example of LISS, BUT not just any kind of walking, you need to be walking at the same pace for a certain period of time (not starting and then stopping). The way I perform LISS is on a treadmill. I use the @SWEAT count down timer from 30 minutes and I walk at 5.8kph (Note: I live in Australia – so 5.8k/ph for me is around 3.6mph if you are in 🇺🇸 – it should be a fast walk). I do not change the pace OR add an incline. This is called LISS training and can be applied to cycling, swimming, jogging and more. Speaking of LISS! I recently uploaded an Instagram story of me walking on the treadmill and mentioned that I never walk on an incline. I got a lot of DM’s asking “why?” and honestly there is no magic to this. I just dislike it 😂! I personally don’t like making my LISS workouts harder than they NEED to be. I leave that for my resistance workouts🤣. For now, I’m very happy with my fast walk while watching netflix haha! ⠀ ⠀ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 1, 2019 at 4:53am PDT

With her newly-found calling, Kayla started studying to become a Master Trainer at the Australian Institute of Fitness. Soon after her graduation, she found a job as a trainer at a gym in Adelaide.

Going Viral

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⠀ ⁣They think they're helping 😂😂😂. But seriously I have LOVED being outside in the sun this week, getting my workouts in AND spending quality time with Ace and Junior. This workout is great for BEGINNERS, anyone looking to build strength or rebuild their strength #postpartum (LIKE ME 😃). You probably can't SEE what the exercises are so I've listed them all below. This is a perfect one to do at HOME if you have minimal equipment BUT can also be completed in the gym.⠀ ⠀ ✅Modified Incline Mountain Climber ✅Reverse Lunge⠀ ✅Squat Pulse⠀ ✅Commando (Knees)⠀ ✅Alternating Bent-Leg Raise ⠀ ✅Sumo Squat⠀ ⠀ Complete as many laps as possible in 10 mins 💪🏻!!⠀ ⠀ www.kaylaitsines.com/app⠀

A post shared by KAYLA ITSINES (@kayla_itsines) on Jun 30, 2019 at 4:00am PDT

With time, Kayla’s clients started seeing results and her cousin asked her to post the before and after pics of her clients on Instagram. Within a few months, Itsines’ posts started going viral and people started asking her for training advice.

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Today I feel like I’m back!! I want to take a minute to express how THANKFUL I am for the journey I have been on over the last year. Before having Arna like any woman, I will admit that I never really truly understood just how difficult it was for new mums, physically and emotionally to start all over again. I might appear to be “back to normal” but my body, just like every other woman who has been through 9 months of pregnancy and birth, is still so tender through post birth recovery. Emotionally this time in my life has just been SUCH a rollercoaster (#BBGMums you know what I mean). From the joy of becoming pregnant, to the morning sickness and constant reflux. From being active and energised to being exhausted and not wanting to leave the house. From the pain of giving birth to the absolute pure happiness of holding my baby in my arms for the first time. To being a new mother and having to learn, grow and adapt, second by second to keep up with my beautiful baby girl (she is growing SO quickly). And now? With a whole new found respect for my body, I am starting to rebuild my strength again! I can’t wait to start again! ⁣ ⁣ #BBGCommunity who’s with me 👊👊? ⁣ ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Jun 13, 2019 at 6:56pm PDT

As her follower count grew, Kayla identified the opportunity and worked hard on building her brand. All her efforts paid off and she successfully established herself as an authority in the female fitness industry.

World Tours!

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I could not get enough #LISS sessions in when I visited #LA last year (#prepregnancy). When the weather is warm, getting out for a walk is one of my favourite things to do. Unfortunately in Adelaide (South Australia) the weather is NOT warm at the moment. That said, it has actually been really nice getting rugged up and taking Arna for walks around my neighbourhood. It's about all I have clearance for at the moment and the fresh air (even though it's FREEZING) has been amazing in helping me clear my head and take time out for myself. Who is keen for MORE on my #postpregnancy LISS sessions? Comment below. ⁣⁣ ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Jun 7, 2019 at 3:53pm PDT

As Kayla’s popularity grew, many people started asking her to organize meet-ups. As always, she listened to them and organized a world tour where she organized free fitness boot camps for everyone attending.

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"Do I NEED to workout in the gym?" Absolutely not! If you don't like the idea of going to the gym or simply prefer to workout at home or outside, there SO many options at your disposal. This video (SUCH a serious #prepregnancy throwback) is a great example of how you can get creative with your workouts OUTSIDE of the gym. If the weather is warm where you are, why not grab a couple of friends and workout together☀️🙌🏼. If you are someone who PREFERS to workout in the gym, all you need is a bench! Try 10-12 reps per exercise for 3 rounds!! ⁣ ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Jun 1, 2019 at 9:26pm PDT

Kayla relies on aerobic exercises to help her clients achieve their goals. She always focuses on the goals of other people as opposed to her own. Itsines has built a community where people help each other on their journey towards success.

Keeping It Real

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At this point in time, I am not working out much or really at all right now. Whilst I'm slowing down and taking some rest time, I thought it would be great to know, what are the most important questions you want answered in relation to your health and fitness journey??? Comment below! www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Apr 28, 2019 at 2:58am PDT

Kayla Itsines is one of the most humble people you’ll come across in the fitness industry. She admits that she’s nervous to meet the girls who follow her programs because she follows their journey to health on Instagram and Facebook intensively.

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What better day to talk about BODY POSITIVITY & CONFIDENCE than International Women’s Day 😍👏 . As a personal trainer, I’ve always focused on trying to help women integrate health and fitness as a part of their life. I want you ladies to really experience the strength that comes from fitness, both mentally and physically. I want all women to feel not just good but amazing about themselves — to make wellbeing, balance and a positive mindset a priority. You all deserve to feel confidence in your life, in yourselves and in your bodies. For me being pregnant right now, it’s also SO important for me to bring my baby girl into a world with these same values. Let’s celebrate what it means to be women and be empowered! EMPOWERED WOMEN EMPOWER WOMEN! Tag a woman below who empowers you and swipe across to view some incredible women around the world spreading this message together! #IWD2019 #bbgcommunity www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Mar 7, 2019 at 7:05pm PST

Kayla routinely shares her workout plans on Instagram for her fans to follow. She’s one of the few people in the fitness industry who keeps her fans as her priority. We wish her the best for her future endeavors.

Who is your gym crush?

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