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thekaylamovement - 1.2m posts

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  • Coming at you with one of my favourite VOLUME EATING hacks!🤗
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One of my favorite foods in the world is ice cream. I will have the real deal once or twice a week, and it will usually be in the form of some good quality gelato 🍨 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍓 But lately i have been feeling like something sweet after dinner, and decided to try out some frozen strawberries with vanilla yoghurt!
I find that this satisfies me just like ice cream does, and is MORE NUTRIENT DENSE and also MORE FILLING 🤩
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Don’t get me wrong, you’ll still see me enjoying my gelato/ice cream! 🍦 But here is just a fun and easy alternative to make at home for when that craving kicks in! I have been enjoying this treat most days a week, and find its great for those after dinner sweet-tooth cravings!🤗
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀👈On the left we have one scoop of Haagen dazs strawberry ice cream
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👉On the right we have 200g frozen strawberries( Please excuse that they still have their stems on, by boyfriend froze them and forgot to take them off😂) and 100g yoghurt mixed with a little stevia and vanilla
  • Coming at you with one of my favourite VOLUME EATING hacks!🤗
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    One of my favorite foods in the world is ice cream. I will have the real deal once or twice a week, and it will usually be in the form of some good quality gelato 🍨 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🍓 But lately i have been feeling like something sweet after dinner, and decided to try out some frozen strawberries with vanilla yoghurt!
    I find that this satisfies me just like ice cream does, and is MORE NUTRIENT DENSE and also MORE FILLING 🤩
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Don’t get me wrong, you’ll still see me enjoying my gelato/ice cream! 🍦 But here is just a fun and easy alternative to make at home for when that craving kicks in! I have been enjoying this treat most days a week, and find its great for those after dinner sweet-tooth cravings!🤗
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀👈On the left we have one scoop of Haagen dazs strawberry ice cream
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    👉On the right we have 200g frozen strawberries( Please excuse that they still have their stems on, by boyfriend froze them and forgot to take them off😂) and 100g yoghurt mixed with a little stevia and vanilla
  • 1,943 18 19 March, 2019
  • WORKOUT OAT CRUNCHIES anyone?! 🤸‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The name says it all, I have been LOVING these as my pre/ or post workout snack! Filled with complex carbs and healthy fats to keep me full and fueled throughout my workouts! 🙆‍♀️
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But these are great for an ANYTIME SNACK, I personally have mine with my afternoon tea! Absolutely delicious and totally refined sugar free, high fiber and made with whole-grain ingredients these are an absolute win! ( can be GF if you use GF oats and vegan!)🤗
Here are 6 flavors currently in my cookie jar👇
1. ⭐️Toasted sesame:for those that don’t want nuts in their crunchies!
2. ⭐️Salted caramel: For those with an extra sweet tooth
3. ⭐️Cranberry coconut :this combo never gets old
4. ⭐️Crunchy almond: because I’m obsessed with anything that has almonds 
6. 6. ⭐️Chocolate chunk: with thick chocolate chunks
7. ⭐️Honey: For a traditional classic, nothing else needed!
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RECIPE IN BIO ❤️
  • WORKOUT OAT CRUNCHIES anyone?! 🤸‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The name says it all, I have been LOVING these as my pre/ or post workout snack! Filled with complex carbs and healthy fats to keep me full and fueled throughout my workouts! 🙆‍♀️
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    But these are great for an ANYTIME SNACK, I personally have mine with my afternoon tea! Absolutely delicious and totally refined sugar free, high fiber and made with whole-grain ingredients these are an absolute win! ( can be GF if you use GF oats and vegan!)🤗
    Here are 6 flavors currently in my cookie jar👇
    1. ⭐️Toasted sesame:for those that don’t want nuts in their crunchies!
    2. ⭐️Salted caramel: For those with an extra sweet tooth
    3. ⭐️Cranberry coconut :this combo never gets old
    4. ⭐️Crunchy almond: because I’m obsessed with anything that has almonds
    6. 6. ⭐️Chocolate chunk: with thick chocolate chunks
    7. ⭐️Honey: For a traditional classic, nothing else needed!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    RECIPE IN BIO ❤️
  • 9,330 85 4 March, 2019
  • Today is the first day of @kayla_itsines’ 12-week @sweat challenge! 💪🏽😍 I took this photo on January 1 of this year and am excited to see where the #sweat12wc takes me & my body! 🙈 For some motivational tips for staying on track with #bbg2019 or just about any workout routine, check out today’s blog post on stylelullaby.com (link in bio) xx 💕
  • Today is the first day of @kayla_itsines’ 12-week @sweat challenge! 💪🏽😍 I took this photo on January 1 of this year and am excited to see where the #sweat12wc takes me & my body! 🙈 For some motivational tips for staying on track with #bbg2019 or just about any workout routine, check out today’s blog post on stylelullaby.com (link in bio) xx 💕
  • 15,222 278 14 January, 2019
  • How to Keep your meals INTERESTING? 🙆‍♀️
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I like to change up MY PROTEIN source! 🤩
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Yes, chicken, meat and fish are some great protein sources too- but here are some fun and interesting protein sources that you can add to jazz up your meals! 🤗
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❤️1)Edamame: I love steaming mine and eating as is, or tossing into salads or eating it in stir fries. ❤️2)Lentils: One of my favorites because it is so versatile. Delicious in a curry, or eaten cold in a salad ❤️3)Cottage cheese: A nice quick easy option that doesn’t require planning ahead! ❤️4)Tempeh: extremely versatile and delicious in sandwiches, salads, wraps! ❤️5)Eggs: Absolutely delicious boiled, fried or poached. If you’re feeling fancy, you could totally omelette too ❤️6)Greek yoghurt: especially tasty in salad dressings or eating as is! I like to top mine with fruit and choc chips!
  • How to Keep your meals INTERESTING? 🙆‍♀️
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I like to change up MY PROTEIN source! 🤩
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Yes, chicken, meat and fish are some great protein sources too- but here are some fun and interesting protein sources that you can add to jazz up your meals! 🤗
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ❤️1)Edamame: I love steaming mine and eating as is, or tossing into salads or eating it in stir fries. ❤️2)Lentils: One of my favorites because it is so versatile. Delicious in a curry, or eaten cold in a salad ❤️3)Cottage cheese: A nice quick easy option that doesn’t require planning ahead! ❤️4)Tempeh: extremely versatile and delicious in sandwiches, salads, wraps! ❤️5)Eggs: Absolutely delicious boiled, fried or poached. If you’re feeling fancy, you could totally omelette too ❤️6)Greek yoghurt: especially tasty in salad dressings or eating as is! I like to top mine with fruit and choc chips!
  • 7,382 55 7 March, 2019
  • Who here loves CRISPY FRIES? 🍟 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have to say, very little beats tucking into some perfectly crisp potatoes! 😋Potatoes have gotten such a bad rep, but did you know that the actual potatoe is actually extremely nutrient dense, and the reason why it is often associated with being high in calories is because if the way that people cook it?! 🥔 ( ie deep frying, adding lots of butter etc) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I absolutely love my version of French fries, and make it atleast twice a week!!🤩
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👈 On the left we have 100g commercially bought deep fried French fries that are high in trans fats, sodium, and have very little nutritional quality! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉On the right we have 200g plain slice potatoes ( with skin on for extra fiber boost) that has been sprayed with oil spray ( I use avocado) and placed in the air fryer OR oven ( 180 degrees for 15 mins or until golden brown). I also like to top mine off with some sea salt and rosemary for extra flavor but you can top it off with whatever toppings preferred!
  • Who here loves CRISPY FRIES? 🍟 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I have to say, very little beats tucking into some perfectly crisp potatoes! 😋Potatoes have gotten such a bad rep, but did you know that the actual potatoe is actually extremely nutrient dense, and the reason why it is often associated with being high in calories is because if the way that people cook it?! 🥔 ( ie deep frying, adding lots of butter etc) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I absolutely love my version of French fries, and make it atleast twice a week!!🤩
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    👈 On the left we have 100g commercially bought deep fried French fries that are high in trans fats, sodium, and have very little nutritional quality! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    👉On the right we have 200g plain slice potatoes ( with skin on for extra fiber boost) that has been sprayed with oil spray ( I use avocado) and placed in the air fryer OR oven ( 180 degrees for 15 mins or until golden brown). I also like to top mine off with some sea salt and rosemary for extra flavor but you can top it off with whatever toppings preferred!
  • 11,709 121 28 February, 2019

Latest Instagram Posts

  • Sorry not sorry but im posting every food from @thefarmcafe ❤️❤️ This place doeset get enough love for how great it is! This was a almond milk chocolate icecream and strawberry parfait 🍓🍫 The almond milk used to make this is all home made!! So amazing!
  • Sorry not sorry but im posting every food from @thefarmcafe ❤️❤️ This place doeset get enough love for how great it is! This was a almond milk chocolate icecream and strawberry parfait 🍓🍫 The almond milk used to make this is all home made!! So amazing!
  • 40 1 54 minutes ago
  • Had quite the talk with my 5th period class today about the program I’m completing.

Student: “Do you ever want to give up?”
Me: “Do you mean during a workout or overall with what I do as a coach?”
Student: “Both”
Me: “During a workout - of course. Overall, never.” This led to quite the talk about everything I believe in so strongly about health and fitness.  Why goals matter.  Why it became important for me to focus more on my health and fitness.  Why I FIND the time and energy...even on the days it’s not convenient.  And why I continue to throw my booty in the air on the move I will NEVER like or feel comfortable with. 🙄 I’m addicted to that post workout smile though! 😍

Because, honestly, you all >> it’s not all unicorns and rainbows all the time.  Every now and then it rains.  Sometimes storms.  It’s your attitude towards the hard times that really make all the difference.  Habits = consistency. “It's not what we do once in a while that shapes our lives. It's what we do consistently.” - Tony Robbins
  • Had quite the talk with my 5th period class today about the program I’m completing.

    Student: “Do you ever want to give up?”
    Me: “Do you mean during a workout or overall with what I do as a coach?”
    Student: “Both”
    Me: “During a workout - of course. Overall, never.” This led to quite the talk about everything I believe in so strongly about health and fitness. Why goals matter. Why it became important for me to focus more on my health and fitness. Why I FIND the time and energy...even on the days it’s not convenient. And why I continue to throw my booty in the air on the move I will NEVER like or feel comfortable with. 🙄 I’m addicted to that post workout smile though! 😍

    Because, honestly, you all >> it’s not all unicorns and rainbows all the time. Every now and then it rains. Sometimes storms. It’s your attitude towards the hard times that really make all the difference. Habits = consistency. “It's not what we do once in a while that shapes our lives. It's what we do consistently.” - Tony Robbins
  • 19 2 4 hours ago
  • How do I find time to workout?! This is a question that I get ALL time. It may sound simple, but I just make the time for it, I make it a priority. I work full time outside of the home, and have two boys, aged 5 and 3, and I’m pregnant with babe number 3 (if you hadn’t noticed 😂🤰🏼). I carve out time each week and usually get in 4-5 workouts. My workout schedule is usually the same each week, but each day is different, if that makes sense.
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Monday - I bring gym clothes to work, and head to the gym straight after.
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Tuesday - We have a running club at work, and up until a few months ago, I was running 2-3 miles. I’ve switched to walking for the time being.
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Wednesday - I work from one of our other locations, which is closer to one of my gyms. I get to work early and then hit the gym on my lunch break.
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Thursday - My work offers either a weekly fitness or yoga class, which I almost always participate in, if my work load allows.
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Friday - Rest day
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Saturday - My husband and I take turns going to the gym.
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Sunday - Rest day. Although I plan to start doing a little prenatal yoga since I’m only 8 weeks away from my due date.
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I hope this helps! Basically, you just have to find a schedule that works for you and your family. If you have a family, then you definitely need a good support system. And most importantly you have to want to make it happen! If you do, then you’ll find a way.
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#bbg #bbgmoms #bbgmums #bbgstronger #bbgcommunity #bbgfam #bbgmomsover35 #kaylaitsines #kayla_itsines #thekaylamovement #sweat #sweatwithkayla #kaylasarmy #fitmom #fitness #fitmama #32weekspregnant #fitpregnancyjourney #fitpregnancy #pregnant #healthymom #strongwomen #balancingfit #sweat12wc
  • How do I find time to workout?! This is a question that I get ALL time. It may sound simple, but I just make the time for it, I make it a priority. I work full time outside of the home, and have two boys, aged 5 and 3, and I’m pregnant with babe number 3 (if you hadn’t noticed 😂🤰🏼). I carve out time each week and usually get in 4-5 workouts. My workout schedule is usually the same each week, but each day is different, if that makes sense.
    .
    Monday - I bring gym clothes to work, and head to the gym straight after.
    .
    Tuesday - We have a running club at work, and up until a few months ago, I was running 2-3 miles. I’ve switched to walking for the time being.
    .
    Wednesday - I work from one of our other locations, which is closer to one of my gyms. I get to work early and then hit the gym on my lunch break.
    .
    Thursday - My work offers either a weekly fitness or yoga class, which I almost always participate in, if my work load allows.
    .
    Friday - Rest day
    .
    Saturday - My husband and I take turns going to the gym.
    .
    Sunday - Rest day. Although I plan to start doing a little prenatal yoga since I’m only 8 weeks away from my due date.
    .
    I hope this helps! Basically, you just have to find a schedule that works for you and your family. If you have a family, then you definitely need a good support system. And most importantly you have to want to make it happen! If you do, then you’ll find a way.
    .
    .
    #bbg #bbgmoms #bbgmums #bbgstronger #bbgcommunity #bbgfam #bbgmomsover35 #kaylaitsines #kayla_itsines #thekaylamovement #sweat #sweatwithkayla #kaylasarmy #fitmom #fitness #fitmama #32weekspregnant #fitpregnancyjourney #fitpregnancy #pregnant #healthymom #strongwomen #balancingfit #sweat12wc
  • 101 0 4 hours ago
  • spinning into spring
  • spinning into spring
  • 43 1 4 hours ago
  • Finally after over a month of its too cold/dark outside to go to the gym I’m back! Started a new program @toneandsculptapp thanks to @les_lessbbgplease! Let’s go!!! 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️
  • Finally after over a month of its too cold/dark outside to go to the gym I’m back! Started a new program @toneandsculptapp thanks to @les_lessbbgplease! Let’s go!!! 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️
  • 28 4 7 hours ago
  • How we finished today’s workout. Baby on the kitchen floor, mom covered in spit up after taking a break to feed the munchkin but we did it! Now time for a late lunch and a little chill time with a baby who doesn’t want an afternoon nap 👌🏼
  • How we finished today’s workout. Baby on the kitchen floor, mom covered in spit up after taking a break to feed the munchkin but we did it! Now time for a late lunch and a little chill time with a baby who doesn’t want an afternoon nap 👌🏼
  • 75 1 8 hours ago
  • So one of my favorite things about my job is the fact that we have group fitness classes ALL day long and we can workout whenever we want🙌😩💛 the only teeny tiny issue I’ve been having is with the 2pm bootcamps or 3pm workouts... cause, like, I already had lunch and dinner is miles away. And, naturally, I’m always ravenous (especially post-workout!!!) - so my recommendation is to hoard little bit-sized snacks so you’re able to easily refuel after a workout without totally messing up your meal schedule. Some of my favorite snacks are protein shakes, nuts, or bars like these fab @squareorganics bars. If you have any other snack suggestions PLZ SHARE!
  • So one of my favorite things about my job is the fact that we have group fitness classes ALL day long and we can workout whenever we want🙌😩💛 the only teeny tiny issue I’ve been having is with the 2pm bootcamps or 3pm workouts... cause, like, I already had lunch and dinner is miles away. And, naturally, I’m always ravenous (especially post-workout!!!) - so my recommendation is to hoard little bit-sized snacks so you’re able to easily refuel after a workout without totally messing up your meal schedule. Some of my favorite snacks are protein shakes, nuts, or bars like these fab @squareorganics bars. If you have any other snack suggestions PLZ SHARE!
  • 85 6 8 hours ago
  • Spent the day outside, meeting with different friends, and drinking tons of coffee! 
Also, started training for a half marathon with my friend. I’ve always wanted to do one and I’m finally committing woo! 
Hope you babes are crushing Wednesday!
  • Spent the day outside, meeting with different friends, and drinking tons of coffee!
    Also, started training for a half marathon with my friend. I’ve always wanted to do one and I’m finally committing woo!
    Hope you babes are crushing Wednesday!
  • 60 5 9 hours ago
  • first day of wearing my fitbit and smashed my daily goal! also managed to drink my whole two litres of water too! it was my sister's birthday today so no workout but overall a great day!!
  • first day of wearing my fitbit and smashed my daily goal! also managed to drink my whole two litres of water too! it was my sister's birthday today so no workout but overall a great day!!
  • 21 1 9 hours ago
  • I simply wanted to document this sporty look 💁🏻‍♀️ and tell you that whatever is in your mind and whatever your heart beats the most for – everything can seem impossible, until someone crazy enough comes along and make it possible ✔️
  • I simply wanted to document this sporty look 💁🏻‍♀️ and tell you that whatever is in your mind and whatever your heart beats the most for – everything can seem impossible, until someone crazy enough comes along and make it possible ✔️
  • 62 5 9 hours ago
  • Just casually stretching it out 🌸 I haven’t been working on my flexibility consistently for the last couple months and safe to say whatever I gained I’ve now lost 🙈 CONSISTENCY really is KEY when you’re trying to progress in anything. I’ve been on holiday so not been too bothered about training, but now I’m back home and ready to get back into my routine 👊🏼
  • Just casually stretching it out 🌸 I haven’t been working on my flexibility consistently for the last couple months and safe to say whatever I gained I’ve now lost 🙈 CONSISTENCY really is KEY when you’re trying to progress in anything. I’ve been on holiday so not been too bothered about training, but now I’m back home and ready to get back into my routine 👊🏼
  • 63 2 12 hours ago
  • BOOTY WORKOUT 🍑

I’m BAAACKK in London. Got back yesterday evening and jet lag got me, but still got myself to the gym to film some content for ya babes 💕

Get that peach workin and feelin the burn with this one 🔥

1️⃣ Dumbbell Hip Thrusts
2️⃣ 90 Degree Banded Squats
3️⃣ Cable Kickbacks
4️⃣ Hip Abductors

15 reps each side, 3-4 sets, 60 secs rest between sets

Like, swipe and save my lovelies ✨

Song - Rihanna - Kiss It Better

Outfit -
Bra - @lululemon 
Leggings - @lululemon 
Trainers - @puma
  • BOOTY WORKOUT 🍑

    I’m BAAACKK in London. Got back yesterday evening and jet lag got me, but still got myself to the gym to film some content for ya babes 💕

    Get that peach workin and feelin the burn with this one 🔥

    1️⃣ Dumbbell Hip Thrusts
    2️⃣ 90 Degree Banded Squats
    3️⃣ Cable Kickbacks
    4️⃣ Hip Abductors

    15 reps each side, 3-4 sets, 60 secs rest between sets

    Like, swipe and save my lovelies ✨

    Song - Rihanna - Kiss It Better

    Outfit -
    Bra - @lululemon
    Leggings - @lululemon
    Trainers - @puma
  • 68 2 12 hours ago
  • #Repost @jamieleepurnell
・・・
Progress is a long journey and it should be enjoyed 💕
-
Results won’t come over night this is 3 year progress from 2016, 2017 to now! When you start on your fitness journey whatever your goal is; it’s not about a quick fix it’s about investing in yourself and accepting that the road will be long, you’ll face obstacles - these are all learning curves that we learn from and build on to improve in all aspects of life! I see women/men who have such quick results and sometimes it gets me down to think why haven’t I had results as quick as that? But that’s cause we’re all unique and different! Don’t compare YOUR life to anyone else’s - what you see on here or learn of peoples journeys because that is unique to them and that is your power that your journey is unique to you and no one else can have that! Own your progress and enjoy every step of the way 😊😊
  • #Repost @jamieleepurnell
    ・・・
    Progress is a long journey and it should be enjoyed 💕
    -
    Results won’t come over night this is 3 year progress from 2016, 2017 to now! When you start on your fitness journey whatever your goal is; it’s not about a quick fix it’s about investing in yourself and accepting that the road will be long, you’ll face obstacles - these are all learning curves that we learn from and build on to improve in all aspects of life! I see women/men who have such quick results and sometimes it gets me down to think why haven’t I had results as quick as that? But that’s cause we’re all unique and different! Don’t compare YOUR life to anyone else’s - what you see on here or learn of peoples journeys because that is unique to them and that is your power that your journey is unique to you and no one else can have that! Own your progress and enjoy every step of the way 😊😊
  • 160 2 13 hours ago
  • What does my SWEET TOOTH have me SNACKING on this week? 🤩
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We all know I love a good treat for a snack, and these all just seem to be hitting the spot this week! 😋 Quick and easy to prepare, these are tasty AF👇
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1)🥨Protein fudge: if you’re a fan of nut butter, I highly recommend you make this! Recipe can be found in my BIO! ( calories in Bio) 
2)🍫Date, choc & nut butter: probably one of the best snacks ever! I slice one medjool date( even yummier when you freeze them) and put in 1 tsp nut butter and top it off with 2-5 chocolate chips! Tastes like a caramel fudgey treat! Coming in at around 114 calories
3)🍇Grapes and feta: For a delicious savory sweet combo! i take 1 cup grapes and crumble 50g reduced fat feta. Coming in at around 97 calories 
4)🍏Apple pie yoghurt: I simmer 1 chopped apple in 3 tbsp water, cinnamon and honey OR stevia. Then once it’s cooked, I pour it over 100g low fat organic yoghurt. Coming in at 130cals ( stevia) and 150 cals( 1 tsp honey) 
5🍠Sweet potato crips & nut butter: I thinly slice ( using a  mandolin) 100g sweet potato, and spray it with some oil spray & salt. I then bake it in the oven at 110 degrees celsius for 1-2 hours, and finish them off in the air fryer for 5 mins until crispy! I enjoy dipping them in 1 tsp nut butter. Coming in at 141 calories 
6)🍞Cinnamon toast: I used one slice of whole-grain toast and top it off with 2 tsps nut butter and a sprinkle of cinnamon! Coming in at 153 calories
  • What does my SWEET TOOTH have me SNACKING on this week? 🤩
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    We all know I love a good treat for a snack, and these all just seem to be hitting the spot this week! 😋 Quick and easy to prepare, these are tasty AF👇
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1)🥨Protein fudge: if you’re a fan of nut butter, I highly recommend you make this! Recipe can be found in my BIO! ( calories in Bio)
    2)🍫Date, choc & nut butter: probably one of the best snacks ever! I slice one medjool date( even yummier when you freeze them) and put in 1 tsp nut butter and top it off with 2-5 chocolate chips! Tastes like a caramel fudgey treat! Coming in at around 114 calories
    3)🍇Grapes and feta: For a delicious savory sweet combo! i take 1 cup grapes and crumble 50g reduced fat feta. Coming in at around 97 calories
    4)🍏Apple pie yoghurt: I simmer 1 chopped apple in 3 tbsp water, cinnamon and honey OR stevia. Then once it’s cooked, I pour it over 100g low fat organic yoghurt. Coming in at 130cals ( stevia) and 150 cals( 1 tsp honey)
    5🍠Sweet potato crips & nut butter: I thinly slice ( using a mandolin) 100g sweet potato, and spray it with some oil spray & salt. I then bake it in the oven at 110 degrees celsius for 1-2 hours, and finish them off in the air fryer for 5 mins until crispy! I enjoy dipping them in 1 tsp nut butter. Coming in at 141 calories
    6)🍞Cinnamon toast: I used one slice of whole-grain toast and top it off with 2 tsps nut butter and a sprinkle of cinnamon! Coming in at 153 calories
  • 841 10 13 hours ago
  • & we’re off! ✈️
  • & we’re off! ✈️
  • 273 7 15 hours ago
  • I am on #pwr2019 week 4. 
Working out over my lunch break, and going for a run when I get home. The seasonal depression is lifting! 🌞
  • I am on #pwr2019 week 4.
    Working out over my lunch break, and going for a run when I get home. The seasonal depression is lifting! 🌞
  • 96 4 16 hours ago
  • Some mornings my client & challenge follow-ups look like this. 🤷🏻‍♀️ Whatever works, right?!
•
I love waking up and seeing my girls getting results and feeling fiiiired up!
  • Some mornings my client & challenge follow-ups look like this. 🤷🏻‍♀️ Whatever works, right?!

    I love waking up and seeing my girls getting results and feeling fiiiired up!
  • 162 4 17 hours ago
  • Just a little reminder that you can’t live a full life on a empty stomach 👋🏼 #heroicalife
  • Just a little reminder that you can’t live a full life on a empty stomach 👋🏼 #heroicalife
  • 467 40 18 hours ago
  • Which workout will give me the best results? I often see people ask this question. Spoiler alert, there’s no specific one. People fixate too much on doing certain exercises for the sake of looking a certain way. It’s sad to see that they treat it like a chore rather than something to be enjoyed. I like to get a sweat on, but for me working out is about clearing my head, getting in a positive mindset and having some time to myself. There are so many more benefits to moving your body than just physical results, never forget that. 💕
  • Which workout will give me the best results? I often see people ask this question. Spoiler alert, there’s no specific one. People fixate too much on doing certain exercises for the sake of looking a certain way. It’s sad to see that they treat it like a chore rather than something to be enjoyed. I like to get a sweat on, but for me working out is about clearing my head, getting in a positive mindset and having some time to myself. There are so many more benefits to moving your body than just physical results, never forget that. 💕
  • 114 14 18 hours ago
  • It’s only three months of the new; but already I have learned so much of this year. I’ve learned everything is temporary. Moments✨, feelings, people, flowers🌹. I’ve learned love is about giving, e.v.e.r.y.t.h.i.n.g... and letting it hurt &ache. I learned vulnerability is always the right choice because it is easy to be cold❄️ in a world that makes it so very difficult to remain soft. I’ve learned all things come in twos🌓. Life&Death - Pain&Joy - Salt&Sugar - Men&Woman👫 - 🔳Black&White - Twinflames; Me&You. It is the balance of the universe. ⚖️ It’a a 50/50 ratio which makes a full 100%. The past few months have been hurting & yet have been só good. With laughter & magic moments.✨ I made friends out of strangers; &even strangers out of friends. When feeling absolutely broken, with ache in the heart; I’ve learned that a box of berries🍓 would fix about everything. I’d just go and get them from the store; while wander around - stare at stuff and read weird grocery tags 🏷.. &if they would not; there’d always be my mothers arms.👩‍👧💕 I’m learning to focus on warm energy, &become a better lover of the earth. 🌿☀️ For if we can’t learn to be kind & honest to each other - how will we ever learn to be kind to the most desperate parts of ourselves? ♥️A.
  • It’s only three months of the new; but already I have learned so much of this year. I’ve learned everything is temporary. Moments✨, feelings, people, flowers🌹. I’ve learned love is about giving, e.v.e.r.y.t.h.i.n.g... and letting it hurt &ache. I learned vulnerability is always the right choice because it is easy to be cold❄️ in a world that makes it so very difficult to remain soft. I’ve learned all things come in twos🌓. Life&Death - Pain&Joy - Salt&Sugar - Men&Woman👫 - 🔳Black&White - Twinflames; Me&You. It is the balance of the universe. ⚖️ It’a a 50/50 ratio which makes a full 100%. The past few months have been hurting & yet have been só good. With laughter & magic moments.✨ I made friends out of strangers; &even strangers out of friends. When feeling absolutely broken, with ache in the heart; I’ve learned that a box of berries🍓 would fix about everything. I’d just go and get them from the store; while wander around - stare at stuff and read weird grocery tags 🏷.. &if they would not; there’d always be my mothers arms.👩‍👧💕 I’m learning to focus on warm energy, &become a better lover of the earth. 🌿☀️ For if we can’t learn to be kind & honest to each other - how will we ever learn to be kind to the most desperate parts of ourselves? ♥️A.
  • 141 10 23 hours ago
  • In PNG Brendon and I learnt that we are “just friends”, and will remain so until we are married 😅. In PNG there is no such thing as monogamy before marriage.
  • In PNG Brendon and I learnt that we are “just friends”, and will remain so until we are married 😅. In PNG there is no such thing as monogamy before marriage.
  • 36 3 20 March, 2019
  • 🚢
  • 🚢
  • 28 2 20 March, 2019
  • Lucky find! In the middle of almost no where there was a convenience store and they had vegan icecream!! So good!
  • Lucky find! In the middle of almost no where there was a convenience store and they had vegan icecream!! So good!
  • 72 5 20 March, 2019
  • Literally at the airport right now 😂time to fly home from Vegas 😩 David loooves being early and prepared for everything which is the polar opposite of me haha do you show up to the airport early?? ✈️ #tiuteam #tiuloveyourbody #bbg
  • Literally at the airport right now 😂time to fly home from Vegas 😩 David loooves being early and prepared for everything which is the polar opposite of me haha do you show up to the airport early?? ✈️ #tiuteam #tiuloveyourbody #bbg
  • 212 15 20 March, 2019
  • Badly needed this greens coz im'mah feelin' sick right now!💚 #happytummy #gogreen
  • Badly needed this greens coz im'mah feelin' sick right now!💚 #happytummy #gogreen
  • 37 2 19 March, 2019
  • RESISTANCE BAND BOOTY EXERCISES🍑⁣⠀
-⁣⠀
Grab a your Booty Bands & a bench or couch (for at home) & let’s get that booty growing! These exercises are simple & effective💪🏼 It will definitely get those glutes on fiyaaa🔥⁣⠀
-⁣⠀
WORKOUT: ⁣⠀
1️⃣Kick out: 4 sets of 15 reps (each side)⁣⠀
2️⃣Laying down kick up: 4 sets of 12 reps (each side)⁣⠀
3️⃣Single leg hip thrust: 4 sets of 20 reps (each side)⁣⠀
4️⃣Side to side step: 3 sets of 30 reps (total)⁣⠀
-⁣⠀
GOOD LUCK😬😈⁣⠀ Shop Fitpro Booty Bands via link in bio
⁣⠀
📸@kiki_rojass⁣⠀ #wearitlikeyoumeanit #beactivewear
  • RESISTANCE BAND BOOTY EXERCISES🍑⁣⠀
    -⁣⠀
    Grab a your Booty Bands & a bench or couch (for at home) & let’s get that booty growing! These exercises are simple & effective💪🏼 It will definitely get those glutes on fiyaaa🔥⁣⠀
    -⁣⠀
    WORKOUT: ⁣⠀
    1️⃣Kick out: 4 sets of 15 reps (each side)⁣⠀
    2️⃣Laying down kick up: 4 sets of 12 reps (each side)⁣⠀
    3️⃣Single leg hip thrust: 4 sets of 20 reps (each side)⁣⠀
    4️⃣Side to side step: 3 sets of 30 reps (total)⁣⠀
    -⁣⠀
    GOOD LUCK😬😈⁣⠀ Shop Fitpro Booty Bands via link in bio
    ⁣⠀
    📸@kiki_rojass⁣⠀ #wearitlikeyoumeanit #beactivewear
  • 86 5 19 March, 2019
  • This is a lookout in Rabaul that our mate Junior kindly took us to at the end of our day trip. Pretty damn breathtaking #Rabaul
  • This is a lookout in Rabaul that our mate Junior kindly took us to at the end of our day trip. Pretty damn breathtaking #Rabaul
  • 31 2 19 March, 2019
  • I feel a bit like a Super Hero in this outfit 😆 If I could have a super power I’d love to be super strong 💪🏻 but if I’m honest the only power I’m channeling at the moment is Super Tired! 😴I’m finding it a lot harder to exercise now that I’m working shifts, I’m either home late or recovering from the day before so whenever I do get chance to workout I try and make the most of it. Let’s just say I have a new found appreciation for girls that hold down a full time job, a family and manage to get to the gym, I don’t know how you fit it all in! 😂 #womenaremysuperheroes
  • I feel a bit like a Super Hero in this outfit 😆 If I could have a super power I’d love to be super strong 💪🏻 but if I’m honest the only power I’m channeling at the moment is Super Tired! 😴I’m finding it a lot harder to exercise now that I’m working shifts, I’m either home late or recovering from the day before so whenever I do get chance to workout I try and make the most of it. Let’s just say I have a new found appreciation for girls that hold down a full time job, a family and manage to get to the gym, I don’t know how you fit it all in! 😂 #womenaremysuperheroes
  • 68 7 19 March, 2019
  • yaaaaa! got myself a new fitbit! absolutely loved my old one and hope this one is even better!!
  • yaaaaa! got myself a new fitbit! absolutely loved my old one and hope this one is even better!!
  • 42 3 19 March, 2019
  • I’m taking a good care of my skin in the hope that it will thank me later ❤️
.
.
Since about 12 weeks of my pregnancy I started moisturising my body on the daily which for me was such a huge task as i never used to do it daily! But it’s as if my skin was begging me for it and I was left with no choice but to just do it. .
.
I am going in between Bio Oil and a normal body moisturiser every day as I find using oil on the daily is a bit of a task 😬 However there are so many oil based lotions on the market @labangbody being one of them that I really want to try one day! .
.
I find that because  I’m moisturising my skin every day - it gives it elasticity to stretch and stay plumb. But I still have a long way to go in this pregnancy so will need to see if it works😊 Do you moisturise every day?
  • I’m taking a good care of my skin in the hope that it will thank me later ❤️
    .
    .
    Since about 12 weeks of my pregnancy I started moisturising my body on the daily which for me was such a huge task as i never used to do it daily! But it’s as if my skin was begging me for it and I was left with no choice but to just do it. .
    .
    I am going in between Bio Oil and a normal body moisturiser every day as I find using oil on the daily is a bit of a task 😬 However there are so many oil based lotions on the market @labangbody being one of them that I really want to try one day! .
    .
    I find that because I’m moisturising my skin every day - it gives it elasticity to stretch and stay plumb. But I still have a long way to go in this pregnancy so will need to see if it works😊 Do you moisturise every day?
  • 48 16 19 March, 2019
  • Shoutout to @michela_north for getting me to CrossFit today... Also shoutout for photobombing all my pictures🙃😂
  • Shoutout to @michela_north for getting me to CrossFit today... Also shoutout for photobombing all my pictures🙃😂
  • 117 4 19 March, 2019
  • Als ich in Jordanien im Einsatz war, war das unser täglicher Spruch mit dem wir / ich mich motiviert habe!
—
Mein Ziel war es nach 9 Wochen Einsatz abzunehmen, mich in meinem Körper wieder wohl und sexy zu fühlen und fit zu sein!
—
Alles das habe ich geschafft! Und wenn ich das schaffe, schafft es jeder!
—
Was ich gelernt habe? Setze realistische Ziele die du in einem bestimmten Zeitraum schaffen willst... Z. B. #bbg12weeks komplett durchziehen.
--> 12 Wochen täglich 30 min für Fitness einplanen.

Manchmal stehe ich dafür sogar um 4 Uhr auf, wenn ich weiß ich hab abends keine Zeit.
-
Ab nächste Woche bin ich in #bbgweek11 und da mein Partner die nächsten 3 Wochen nicht zuhause ist, werde ich dazu meinen #körperresetten mit #whole30. Meine Erfolge werde ich hier posten.
Ab Montag geht es los 😁

#bbgweek11 #bbg #fitness #fitnessjourney #run #kaylaitsines #sweatwithkayla #thekaylamovement #strong #strongnotskinny #crossfit #lovesport #fit #ausreden
  • Als ich in Jordanien im Einsatz war, war das unser täglicher Spruch mit dem wir / ich mich motiviert habe!

    Mein Ziel war es nach 9 Wochen Einsatz abzunehmen, mich in meinem Körper wieder wohl und sexy zu fühlen und fit zu sein!

    Alles das habe ich geschafft! Und wenn ich das schaffe, schafft es jeder!

    Was ich gelernt habe? Setze realistische Ziele die du in einem bestimmten Zeitraum schaffen willst... Z. B. #bbg12weeks komplett durchziehen.
    --> 12 Wochen täglich 30 min für Fitness einplanen.

    Manchmal stehe ich dafür sogar um 4 Uhr auf, wenn ich weiß ich hab abends keine Zeit.
    -
    Ab nächste Woche bin ich in #bbgweek11 und da mein Partner die nächsten 3 Wochen nicht zuhause ist, werde ich dazu meinen #körperresetten mit #whole30 . Meine Erfolge werde ich hier posten.
    Ab Montag geht es los 😁

    #bbgweek11 #bbg #fitness #fitnessjourney #run #kaylaitsines #sweatwithkayla #thekaylamovement #strong #strongnotskinny #crossfit #lovesport #fit #ausreden
  • 13 0 19 March, 2019