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Kayla Itsines: Personal Trainer and founder of the Bikini Body Training Company

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Kayla Itsines is an International Certified Personal Trainer and the Founder of The Bikini Body Training Company. Kayla's career began in 2008, when she began taking Personal Training Courses. Upon graduating, she took a job at a "women's only" personal training center and soon realized that the methods she was instructed to use often fell short and did not provide the results the client was aspiring to achieve. After months of research, she began and developed her own set of exercises that targeted trouble areas; specifically for thighs, abs, arms and buttocks. After leaving the training facility, Kayla started her own company to help women achieve a bikini body in the most efficient and effective way possible, and in 12-weeks or less. She built a large following on both Instagram (she has nearly 800k followers) and Facebook and has written multiple e-book guides to help grow her brand. Through client transformations, healthy eating ideas, and custom personal training methods, Kayla has inspired thousands of women to achieve a healthier lifestyle.

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I had the opportunity to interview Kayla.

1. Why did you want to become a personal trainer?

Once I graduated from high school, I actually started studying beauty therapy. However, my passion for sports led me to personal training, and that's when I discovered how much I loved helping people become healthier and happier! I have not looked back since, and for me it was a life changing decision.

2. What is the mission behind The Bikini Body Guide?

My mission is to end confusion within the health and fitness industry. Fads and scams are prevalent, which has created distrust and insecurity around weight-loss programs. I want people, and especially women, to understand their body, have a trusted framework to learn about health and fitness, and to feel confident with their shape.

3. What makes The Bikini Body Guide different than others?

The biggest difference between other programs, and the Bikini Body Guide is the end goal. Rather than just focused on weight-loss or muscle gaining, it is a complete plan to help you achieve a particular look and feel. With the Bikini Body Guide, you will lose fat, build strength, and also gain confidence. The workouts are not easy, but they are short (each lasts 28 minutes). My meal plan book, H.E.L.P. Guide, also provides a realistic diet, with a lot of flexibility. (New recipe books coming very soon!). Many girls have found success with my guides, and you can see those results here: or

4. Can you describe a typical week of workouts?

Weekly training with the Bikini Body Training Guide consists of: three resistance training workouts (28 minutes), and two sessions of cardio, which are either LISS (low intensity steady state) or HIIT (high intensity interval training). A stretching session is also incorporated each week, to help ease any sore muscles. You can try a free week of my workouts here -

5. Are there certain foods we should cut out or always keep in our diet?

Why? My preference is for a wholesome and non-exclusionary diet. Rather than cutting out certain foods or food groups, I try to make the best choices within these food groups. For example, instead of drinking coke for a sweet drink, I will have an herbal tea or homemade iced tea. Alternatively, I would choose lemon, olive oil and pepper for a salad dressing, rather than a bottled one. Although these modifications are slight, they add up throughout the day, positively impacting how you feel, and how you reach your goals.

6. What is the greatest fitness mistake people make?

Thinking that more exercise will lead to faster results. In order to see results, many people think you need to train twice a day, seven days a week, and carefully monitor your food. This could not be further from the truth! Over training will promote stress within your body, making it more difficult for you to lose fat. Exercising for too long in one session, or even multiple times per day, every day, can raise Cortisol levels (a stress hormone) which can inhibit normal functions, and reaction to training. This includes hormone production, fat loss, & energy production.

7. What would be your number one piece of advice for someone wanting to start to get in shape and get healthy?

Find a simple plan and stick to it. Consistency is key. If you train at 110% and eat 110% perfectly, but only 10% of the time, you will only get 10% results. I would rather eat and train well always and get 100% results. 8. Do you have any role models in the fitness world that has inspired you? I idolize Iza Goulart like there is no tomorrow! I also love Candice Swanepoel! I can't believe she started following me on Instagram. That was possibly one of the best days of my life. 9. What is your number 1 tip for women to achieve their dream body? Consistency! When your body is always trying to adapt to changes, it can’t keep up. If you are more consistent, your body is adapting less, and can function the way it is meant to. Doing less work, more consistently will get better results than someone who exercises randomly, inconsistently, and regularly varies training or eating patterns.

For more information from Kayla and her Bikini Body Guide, follow her on social media:

Instagram: @Kayla_Itsines


Twitter: @Kayla_Itsines

You Tube: Kayla Itsines


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