Austrailian personal trainer Kayla Itsines, 23, has become an internet sensation (she has over 1.9 million followers on Instagram: @kayla_itsines) thanks to her Bikini Body Training Guide that gets impressive results. ELLE put a session with Kayla to the test (via Google Hangout, she was in Adelaide, we were in London) at the launch of Lorna Jane's SS15 collection at House of Fraser (available now).
We took five minutes post-workout to chat with Kayla, once we tore ourselves away from eyeing up the new collection. ELLE loves this Lorna Jane Tempest Bra, £42 and Lorna Jane Wrapped Up Tight, £62.
What is your USP?
My Instagram page is not just about me, it emphasises the inspirational healthy lifestyle transformations of the girls [who follow my guides]. I believe it is SO important to highlight their journey as nothing is more motivating than your own personal progress.
You started at a women-only gym do you think women should train differently to men?
I think it comes down to how men and women want to look! Different training styles will generate different results. Generally, women want to look lean, strong and toned, which is what my Bikini Body Training Guide aims to achieve.
Any advice for women who derail during that time of the month?
I always tell girls to listen to their body and rest when it’s needed. When it comes to eating, it’s important that you don’t let ‘that time of the month’ be another roadblock on your road to a healthy lifestyle. Consistency is key! I think it’s important to have a close friend or family member that can help motivate you and help you stay on track when you’re not feeling your best.
What would be your motivational advice for anyone who doesn't know where to start with getting fit?
Consistency, consistency, and once more… consistency! When starting out, it is important that you make SMALL changes that are realistic for you to maintain in the long run. The more consistent you are with these changes, the faster they will become habit! Then you will only need yourself for motivation as your results will encourage you to keep on track. Additionally, when you are starting out, make sure to listen to your body and rest when it’s needed, as you don’t want to burn yourself out.
How many days a week and for how long should we be working out?
My training schedule is the same as my Bikini Body Training Guide. This consists of 3-4 resistance training sessions a week and a combination of HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State) training on the alternate days. My workouts circuits consist of high intensity, plyometric exercises and only take 28-minutes, which is less than 2% of your day!
For most women it's abs, butt, thighs and arms that are an issue what would be the best exercise you could advise for each?
• Abs: Weighted bent leg jackknifes
• Butt: X-hops
• Thighs: burpee tuck jump
• Arms: In and out push ups
It's not possible to spot reduce, these exercises are fantastic to get these specific muscle groups working and achieve the overall goal of looking both lean and toned.
Nutrition is a huge part of a healthy lifestyle what are three things you do each day that you think all women should?
1. Include protein into as many meals as possible, particularly your main meals.
2. Eat small regular meals. This can help regulate your blood-sugar levels, and minimise those nasty cravings!
3. Don’t cut out carbohydrates, they are NOT the devil! Carbohydrates (the good ones) are our bodies preferred source of energy. I always try and eat carbohydrates at both breakfast and lunch. Some of my favourites include wholemeal bread or wholemeal wraps, rice, and even veggies!
What are the fitness or health trends you're seeing in Oz right now?
I see 2015 as having a large focus on yoga/rehabilitation and high-intensity workouts. I think that women are becoming more aware of the importance of rehabilitiation, which is why yoga is going to take off! Foam rolling is also a trend people are jumping on to incorporate into their weekly routine in 2015, which is fantastic! Individuals are becoming more time poor than ever which is why I think that high-intensity workouts, which allow you to burn as many calories as possible in a as little time as possible, are only going to grow in popularity!
Amy Lawrenson is an established health and beauty journalist with over 13 years experience working for titles including ELLE, Women's Health and Byrdie. Today, Amy is based in Amsterdam and works as a freelance journalist creating copy for various brands and
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