Who Is Kayla Itsines?

Fitness trainer Kayla Itsines represents Australia as the most influential global fitness trainer on the internet, taking the web by storm with her workout videos. On Instagram, she is followed by more than 14 million people. Perhaps that’s why everyone is always so curious as to what she does to become so phenomenally stunning- not just her exercise routine or diet plan, but also how she lives her life!

kayla itsines

Her popularity is such that even Victoria’s Secret Angel Candice Swanepoel follows her! As a result, she is even more inspired. She specifies, “Yes! Candice started following me, which is amazing. I think that she is gorgeous. It was so good to see that a supermodel found my Instagram or program of interest. I think Victoria’s Secret model Izabel Goulart is an inspiration. She is so strong. She is awesome-but I try not to idolize other women. I try to use myself for motivation.”

The cesarean birth of her daughter Arna left Kayla unable to do a single push-up during the summer of 2019. While it might not seem like much to someone who has just started their fitness journey, she sits at the summit of an empire of fitness. Her fitness books are fiercely popular, she has a devoted following on Instagram, she holds classes everywhere from New York to Dubai, and she has developed workouts available on Sweat — an Apple-awarded nutrition and fitness app she started in 2017 that continues to top charts after few years.

“I felt like my body wasn’t mine,” she shares in an interview. She added, “This was my job, but I couldn’t do it. I got down on my hands and knees to do a modified push-up, but fell and hit my chin. I cried.”

Kayla Itsines Body Measurements

kayla itsines

Height 5'5" (165cm)
Weight 115 - 125lbs (52.2 - 56.7kg)
Chest Size34''
Waist Size24''
Hip Size
Birth Year1991
Birth DateMay 21
Body Measurements34-24-35

Kayla Itsines Training Regimen (Workout Routine)

In Kayla’s mind, fitness was always a priority. During her school and college days, she was a fairly active kid. In her words, “I’ve always been active. I am too impatient to not do something with my time. I always wanted to get into the fitness industry. After grade 12, I did my personal training course and basically got straight into it. I started working for a female-only personal training center.”

kayla itsines

Following are some of the strategies Kayla Itsines uses in her training period.

Exercise: Focus on the entire body 

For her clients, she creates her own tailored BBG programs. She uses a combination of bodyweight exercises, plyometric exercises, and strength training in her workouts. What she says is as follows:

“I train with my BBG and BBG Stronger programs which are broken down into key muscle groups—arms and abs, legs and full-body. I designed the programs this way to ensure with each workout there is a specific focus on building different muscle groups throughout the body. I use a combination of body-weight exercises, plyometrics (jump training) and strength-building exercises incorporated into high-intensity circuits for an explosive workout that challenges the body. A big part of my training is also about balance, I compliment the intensity of BBG workouts with low-intensity steady state cardio (LISS) on active recovery days to boost metabolism, increase blood flow and promote muscle recovery.”

Strengthening and building confidence through exercise

Her focus has always been on gaining strength, so when she lost half during pregnancy, she was eager to regain it all after the birth. She describes her most recent routine as follows:

“Since giving birth to my daughter Arna, my focus has been to rebuild my muscle, strength and confidence in the gym. I’m currently completing at least three BBG and two LISS sessions per week and aiming to add an additional session or two each week as I rebuild my strength.

Since having Arna, I’m trying to plan as much as I can to set myself up in the best way possible for the week ahead. I schedule my workouts in my calendar on a Sunday for the week coming week to hold myself accountable. Sometimes life can get in the way and I need to be flexible so if I’m unable to make it to the gym I will complete a BBG workout at home or if I’m short on time I use the ‘quick workouts’ function in the SWEAT app. These workouts run for 15-20 minutes so are great if you want to keep active but are short on time or energy.

When it comes to feeling tired, it is important that you listen to your body. We all have days where we feel tired, flat or unwell so it is important that we can recognise the times we should take a rest day and the days where we can push through, get the workout done and will ultimately feel better for it.”

kayla itsines

Rest days are important too because they keep you motivated for the other days when you are planning on working out. She particularly enjoys planking as an exercise.

The exercises she enjoys the most and the least are:

Kayla procrastinates just like everyone else by doing her least favorite exercise or her favorite exercise that she chooses to do. Her thoughts are as follows:

“My favorite exercise right now would have to be the plank. As an isometric exercise, it is underrated because it ‘looks easy’. A plank engages all core muscles, building foundational strength which can help to improve overall balance and stability. When done correctly, a plank can also engage muscles from your upper and lower body. The great thing about a plank is that there are a number of variations, which means there are options for those who are just starting out or are more advanced in their fitness routine!

My least favorite exercise is the commando because there are so many elements that need to be considered when performing the movement. In order to execute commandos correctly it is so important that the individual has a foundational level of strength as changing position can be fatiguing on your glutes, core and shoulders and, not to mention, tough on your elbows!”

MUSCLES RECOVER: Exercise for muscle recovery

Having her first baby, she found that muscle recovery was very important to her. Since then, she has been busier than ever before. Stretching is something she enjoys doing during her recovery. In her own words,

“As I’m sure many mothers can relate, since having Arna life has been pretty busy. I have always been active and even while growing up I couldn’t sit still. We all need days where we take time to rest, relax and recover, but I think it’s how we use this time which is important.

For me, I like to take this time to focus on my muscle recovery and often use this time to stretch or roll out my muscles. Stretching has so many benefits and has the ability to release muscle tension, aid muscle recovery and increase flexibility. Rolling is a great way to reduce pain and muscle soreness, especially after a big workout as it increases the blood flow and oxygen to muscle tissue which helps your muscles recover.”

kayla itsines

Here is a breakup of what Kayla does in the week to move:

  • Monday: Lower-Body
  • Tuesday: LISS
  • Wednesday: Upper-Body
  • Thursday: LISS
  • Friday: Full-Body
  • Saturday: Express Abs Challenge
  • Sunday: Rest Day

Exercise on Monday: Lower Body

1st Circuit

Double-Pulse Squat

  • Standing with feet shoulder-width apart, start in a standing position.
  • By inhaling and bracing the core. Strive to keep your knees touching your toes as you look straight ahead. Bring your knees to parallel with the ground while maintaining a bent position. An optimal angle between your back and hips is 45-90 degrees.
  • Extend legs slightly by pushing through heels.
  • Squat in the squat position and bend knees.
  • Take a deep breath. Return to starting position by pushing through heels and extending legs.
  • Perform 12 repetitions.

kayla itsines

Jumping Jacks

  • Standing with feet together and hands by sides. Your starting position is here.
  • You can also widen your hips by jumping both feet outwards; this should be your next step. Raise your arms overhead simultaneously.
  • To return to the starting position, jump both feet inward, lower arms, and return to starting position.
  • Count to 20 then repeat.

Reverse Lunge

  • Put your feet together and clasp your hands across your chest. Your starting position is here.
  • With the right foot, take a big step backward, keeping hips square to the front and pelvis neutral. As you lower, keep your chest tall and your core engaged and both legs bent at 90-degree angles. It is important to distribute the weight evenly between both legs.
  • Step up with the right foot to meet the left, exhaling and pressing into the midfoot of the foot. Continue alternating between both sides.
  • Do 12 repetitions per side for 24 repetitions.

X-Mountain Climber

  • Placing both hands on the floor, shoulder-width apart, and placing your feet together behind you, begins step A. Your starting position is here.
  • Keep your left foot on the floor and bend your right knee toward the left elbow as you bring it into your chest. Place the right leg in extension and return to a starting position.
  • A. Keep your right foot on the floor and bend your left knee toward your right elbow, keeping your right foot on the floor. Regain your starting position by extending your left leg.
  • As you alternate between the right and left, continue. Increasing speed gradually, ensuring that the moving leg does not come into contact with the ground.
  • Do 12 repetitions of each side for a total of 24 repetitions.

Circuit 2

Single-Leg Glute Bridge

  • Start in the floor bridge position by lying flat on your back. Slowly press through the heel of the opposite leg after lifting one leg straight up. Here is where you begin.
  • Keeping your tailbone tucked, inhale and exhale while lifting your hips high without letting your lower back arch.
  • During this step, breathe into your pelvis and slowly lower it with control.
  • Replicate this 24 times; 12 on each side.

Ab Bikes

  • Lie on your back, hands behind your earlobes, and raise your head. Lie on your back with your legs bent so that hips are 90 degrees from the knees.
  • Extend the right leg until it forms a 45-degree angle with the floor. Put the left knee to the chest while bringing the right knee to the chest.
  • Step right knee to chest immediately and extend the left leg to create pedaling motion.
  • After grabbing the movement, turn your upper body so that the knee meets the opposite elbow.
  • Complete 40 repetitions on each side.

kayla itsines

Side Plank

  • The first thing you should do is lie on one side. Stand with one elbow on top of the other, feet stacked one on top of the other
  • Straighten your body by lifting your hips. The arm of the op should extend all the way up to the ceiling. Don’t move.
  • A 60-second hold on each side is recommended.


  • Standing with legs shoulder-width apart is the first step. Ensure your knees remain in line with your toes while looking straight ahead.
  • Keep back at a 45- to 90-degree angle to hips and continue bending knees until thighs are parallel to the ground.
  • The body is propelled upwards. Position your legs in a lunging position as you extend and reposition them. It is important to have the left leg forward and the right leg back. It is best if the weight is distributed evenly between both legs.
  • Step up again with your body. Return to the squat position by extending and repositioning both legs. Continue performing lunges and squats alternately. Each foot movement has the same effect as one repetition.
  • Continue for 20 repetitions.

Tuesday: LISS

In contrast to HIIT, LISS is a low-intensity interval training program. Instead of quick bursts of intense exercise, you should focus on a sustained low-level effort as part of your LISS workout. You should maintain a stable heart rate throughout every exercise session. Walking, jogging, and cycling are all enjoyable activities to do here. A lot has to do with the level of intensity in active recovery rather than the specific activity. Studies show that LISS training can prevent fat from being stored in the wrong places even more effectively than HIIT. (Read more steady-state cardio suggestions to get you started.)

Wednesday: Upper-Body Workout

Circuit 1

Plank Jacks

  • The first step is to begin on your hands and knees.
  • You should put your shoulders above your feet, not your feet above your body.
  • Return to starting position by quickly hopping feet back.
  • You should repeat this 20 times.

Lay-Down Push-Up

  • Put your arms out in front of your stomach while lying on your stomach. Strike the ground with your toes, while kicking your legs behind. Placing your hands on either side of the chest, bring your arms in toward your body.
  • A. Press up through the chest and extend the arms to get your body back into a push-up position. Make sure your back is straight and your abdominal muscles are stabilizing.
  • Extend your arms a few feet in front of you and lower your body to the ground.
  • Perform 12 repetitions.

kayla itsines

Bent-Leg Jackknife

  • Lean on your back and extend your arms over your head. As you elevate your legs, engage your core and engage your legs. The following is your starting position.
  • Draw your knees in towards your chest as you inhale. Keeping the feet together is important. Lift your head and shoulders slowly off the mat and bring your torso and shoulder blades off the mat at the same time.
  • Exhale and extend your legs to return to the starting position, but without lowering your feet.
  • Continue for 15 repetitions.

Side Plank and Hip Lift

  • Lean forward. As you stand on one elbow, keep your body straight, feet stacked on top of each other, and hips lifted.
  • Lift hips slowly until they barely touch the ground, then lower down again.
  • Perform 12 repetitions per side; repeat 24 times

Circuit 2


  • Plank with your feet together and your arms slightly further apart than shoulder-width apart. The following is your starting position.
  • Maintain a straight spine and stabilize your core while releasing and bringing your right hand and left foot together directly below the torso. Get back into the starting position.​
  • Use your left hand and right foot to repeat the exercise. During the specified amount of time, alternate between left and right.
  • Do 12 repetitions of each side for a total of 24 repetitions.

Double-Pulse Push-Up

  • Put your hands slightly wider than your shoulders apart and place your feet together as you begin the push-up. The following is your starting position.
  • When your elbows are bent and your torso is at 90-degree angles, inhale deeply, bend elbows, and lower your torso. Hold your core tight and maintain a straight back.
  • Slightly extend your arms and push through your chest. You will need to bend your elbows to get back into a push-up position. Performing this “pulse” movement two times will provide you with a full-body stretch.
  • Exhale and push through your chest, then extend your arms and return to your starting position.
  • You should repeat this exercise ten times.

Russian Twists

  • Place your hands in front of your chest while you sit on a mat. Kneel and place your feet firmly on the ground. Keep feet together and raise them off the ground so that your legs are almost straight.
  • Hold right hand down so that your torso is thrust to the right. Put your torso in its starting position by unwinding it. Repeat on the left side, twisting the torso to the right. Continue to alternate between left and right.
  • Repeat for 30 repetitions; 15 on each side.

kayla itsines

Flutter Kicks

  • Sit on the floor with both legs raised and engage your core. Your starting position is here.
  • The left leg should be lowered while the right leg is raised simultaneously. Make sure neither leg touches the ground. The motion will resemble that of a scissor.
  • Each side should be repeated 15 times.

Thursday: LISS

Try today’s LISS workout on a rowing machine, an elliptical, or a Stairmaster if you have access to larger equipment. A treadmill walk workout can also be made more interesting by increasing the incline. In case you’re still wondering whether you’re hitting the right intensity during your LISS workout, take the talk test. A conversation should not be difficult if you can breathe easily.

Friday: Full-Body Workout

Circuit 1

Pop Squat

  • Standing with feet wider than shoulder-width apart and toes turned out slightly is the first step. Defend your chest by clasping your hands.
  • Breathe in. Inhale, pushing off your feet, and bringing them together while jumping into the air. Make sure your arms are extended behind you.
  • Back squat in the squatting position. Prevent injuries by maintaining soft knees.
  • Continue for 15 repetitions.

Caterpillar Walk and Push-Up

  • The feet should be shoulder-width apart as you stand.
  • Straighten your legs, place hands on the ground, and bend your hips and knees. The push-up position can be achieved by advancing the hand until it touches the ground.
  • Hold elbows bent and lower torso straight until elbows make 90-degree angles with each other. Make sure your back is straight and your core is engaged.
  • As you exhale, push through your chest and extend your arms until you have returned to the push-up position.
  • Hands should be walked back towards feet. Put your feet back on the ground and stand up.
  • Perform 12 repetitions.

Bent- and Straight-Leg Raises

  • Lean forward and extend both legs with your core engaged. Here you are at the starting point.
  • As you breathe in, relax. By exhaling, bend knees and bring them towards the chest. Keeping the feet together is important.
  • As you inhale, extend your legs and return to the starting position, but without lowering your feet to the ground.
  • Let your breath out. Raising legs slowly until they form a 90-degree angle with hips while keeping them extended is a good way to accomplish this.
  • Take a deep breath. As you return to starting position, lower your legs, but don’t lower your feet. Alternate between bent and straight-leg raises.
  • Repeat for 20 reps.

Reverse Lunge and Knee-Up

  • Standing with legs shoulder-width apart is the first step.
  • Then, take a step backward with your right foot after inhaling. Both knees should be bent 90 degrees, enabling the weight to be equally distributed between both legs.
  • Step onto the left foot, while exhaling, and extending your knees. At the same time, raise your right foot so that your knee is at your chest.
  • In step D, lower the right leg without placing its foot on the mat to return to the starting position.
  • Do 12 repetitions of each side for a total of 24 repetitions.

Circuit 2


  • Lie flat on the ground, hands slightly wider than shoulders and feet together in a plank position. You begin at this point.
  • In step B, maintain your straight back and stabilize with your core as you release your right hand and left foot and bring them together underneath the torso. The position is returned to its original state.​
  • Repeat with your left and right hands. Repeat with your left and right feet. During the specified amount of time, alternate between left and right.
  • Repeat for 12 reps.


  • Standing with legs shoulder-width apart is the first step. Hands should be placed on either side of feet on either side of a bending pose at hips and knees.
  • Then, inhale and jump both feet back so that you have your legs fully extended behind you.
  • You should maintain shoulder width between your feet when you jump both of your feet forward between hands.
  • Getting up into the air is as easy as exhaling. Raise your arms overhead and extend your legs below.
  • Start by exhaling and landing in the starting position. Keep your knees soft to avoid injury.
  • Perform 12 repetitions.

Russian Twist

  • Place your hands in front of your chest while you sit on a mat. Lie on your back with your knees bent and your feet flat on the floor. Raising your feet from the floor, straighten out your legs so that they are almost straight.
  • Put your right hand directly beside you on the floor and twist your torso to the right. The torso can be returned to its original position by untwisting. Twist your torso left when repeating. By alternating left and right, continue to do so.
  • The repetitions should be 15 per side.

Lateral Lunge

  • Put your feet together and clasp your hands across your chest.
  • Take a large step to the right, bend your right knee so that it is parallel with your right foot, and descend into a lunge as quickly as you can. Keeping both feet pointed forward, keep your left leg straight but not locked.
  • Push off the right foot to straighten the right leg, step the right foot next to the left foot, and return to the starting position. You should do it in the opposite direction.
  • Perform 24 repetitions per side, for a total of 24.

Saturday: Optional Abs Challenge

It works by setting a timer for 7 minutes and completing the circuit as many times as possible. Take a minute of rest following the seven-minute round. For a total of 3 rounds, repeat these steps twice more.

Circuit 3


  • Start in a plank position with both legs stretched behind you and both forearms touching the ground.
  • Grasp the ground with your right hand; your right hand should be directly below your right shoulder. Similarly, push up the right hand and then the left hand. Swaying hips can be prevented by bracing the core.
  • Release your right hand and lower yourself onto your forearm before releasing your left hand. Start with your left hand and repeat the exercise. Continue to alternate between left and right.
  • Do this for a total of 30 seconds.

X-Mountain Climber

  • Hands shoulder-width apart, foot behind your shoulder. You begin at this point.
  • Bend your right knee, bringing it into your chest and toward your left elbow while keeping your left foot on the floor. Return to starting position by extending right leg.
  • Bending left knee and bringing it to right elbow while keeping the right foot on the floor. Reprise the starting position with the left leg extended.
  • Alternate between the left and right. Increasing speed gradually, ensuring that the moving leg does not come into contact with the ground.
  • Repetition for 30 seconds is recommended.


  • Hold both hands a little wider than shoulder-width apart on the floor, and place both feet together behind you with balls of feet on the floor. In this position, we begin.
  • Release right hand and left foot and bring them together directly beneath torso while maintaining a straight back. The position is returned to its original state.​
  • Step with the left foot and the right hand. During the specified amount of time, alternate between left and right.
  • Repetition for 30 seconds is recommended.

Side Plank and Oblique Crunch

  • Put the left forearm on the right side of your body and begin in the side plank position with the feet stacked. Straighten your body from head to toes by extending your hips. Behind your right ear, place the right fingertips. Your starting position is here.
  • Engage your core and bring the elbow and knee of your right leg together.
  • On the other side, repeat the move in the reverse direction.
  • Do this for a total of 30 seconds.

Bent-Leg Jackknife

  • Leaning forward, extend the arms overhead. As you elevate your legs, engage your core and engage your legs. Your starting position is here.
  • Draw your knees in towards your chest as you inhale. Keeping the feet together is important. Lift the head and shoulders off the mat while simultaneously bringing the arms to your feet, lifting your head, and bringing your hips up.
  • After exhaling, lower your arms and extend your legs to return to your starting position, but do not touch the ground with your feet.
  • Do this for a total of 30 seconds.


  • Lying on your back, arms at your sides, assume position A.
  • Step B. is to separate both legs in a “V” shape by lifting them a few inches above the ground.
  • Put your hands on your hips and cross your right leg over your left. Make a “V” with your legs again, and then bring them together, crossing the left over the right.
  • Do this for a total of 30 seconds.

It’s not just about fitness but it also helps people to be happier, according to her. Her BBG guideline is far different from other guides out there. She says that she is not promoting weight loss, but rather empowering people in their health, happiness, and confidence. She doesn’t advocate losing a great deal of weight in an unhealthy manner. Rather, she advocates fat loss and lean living.

Moreover, Kayla also loves doing ab exercises, and she does it in an incredibly creative way! It helps strengthen the whole core. Her favorite ab exercise is the jackknife. She comments, I love training abs, so I love the abs part. One of my favorite moves is the jackknife, which is weighted. You lay on the ground with a weight in your hands, and you bring the weight to your knees and release your legs and arms at the same time.”

She says two of the biggest challenges for summer are sometimes tiresome workouts and vacations. Secondly, people are usually pressed for time so they would rather do a quick workout than spend hours at the gym. She says, “I’ve just written a post about this on my blog-how to torch 200 calories in 14 minutes. It’s four exercises and you can do them anywhere.”

She says that to make her workouts fun, “It’s better to change it up-find ways to use a park bench, instead of a box in the gym. In my guide, there are substitutes for everything-like benches for chairs-and most of the program is based on body weight.”

Kayla’s after-workout selfies are also super popular, and here is her secret to take good selfies:You look as good as you feel. I’m confident and I can stand there any day, any time, and take a picture.”

That was all about the workout routine that Kayla follows. Besides this, she is also careful about what goes in her system too. Thus she makes quite healthy choices when it comes to food. In the next section, we have covered all about her food choices.

Kayla Itsines Diet and Nutrition

Within her BBG guide, Kayla has included some delicious food ideas and recipes to help you eat healthier throughout the day. Her recipes are all inspired by the real-life foods that she eats! As she explains,

The guide is based on wholesome foods. What I promote is not excluding things from your diet. Health can happen without starving or restricting yourself. I’ve also allowed for a cheat meal, like a piece of cake. You can have it within a 45-minute window during the day-it’s not a whole night out of drinking and eating greasy foods. I don’t drink myself.

I’ve recently had a lot of questions from members of the BBG Community asking me what I eat each day.

I think it’s SO important to share that I don’t follow any kind of specific diet — for me, it’s all about taking a balanced approach to food that is realistic in the long-term.

I like to eat Mediterranean-style and lots of Greek food — that means a wide variety of vegetables and fruits as snacks, and a good mix of vegetables, protein and carbohydrates for my meals.

I LOVE food! I believe it should bring people together and I eat wholesome dishes that give me enough energy to perform at my best.”

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Especially after an intense workout, Kayla eats to fuel the body

The number one practitioner for eating balanced meals is Kayla. As long as she is feeling like it, she will eat a piece of cake if she wants to!

“And as a trainer, I feel that it’s SO important that I have enough fuel to get me through each day and my workouts, and that’s how I encourage my clients to think about food too!

That means my meals are an important part of my day! I want to make sure I’m getting all the nutrition I need to train, and I don’t believe in restricting myself from any kind of foods, because it’s not a realistic approach to eating. From my experience with training women, I’ve also observed that if you cut out a certain kind of food or food group, you actually end up craving it all the time!

If I want to eat something like cake, chocolate or biscuits, I will, but not every day. I actually don’t crave sweets that often because I don’t restrict myself to only eating certain foods. It’s all about BALANCE!”

Here is what she eats for breakfast, lunch, and dinner:


  • Veggies with toast and Turkish coffee
  • Scrambled eggs with chili
  • Sauteed mushrooms, tomato, avocado
  • Piccolo Latte

“If I’m eating breakfast at home, I’ll often have a lot of vegetables with two pieces of toast.

At the moment, I’m eating tomatoes, capsicum (pepper) and cucumbers from my garden, and if I feel like it, I might add some avocado. I drizzle olive oil over the vegetables, along with some fresh basil, dried oregano, and salt and pepper.

I eat my toast with olive oil (yes, that’s even more olive oil — what can I say, I’m Greek!) as I prefer it to butter. I’m lactose sensitive (I used to have lactose intolerance as a kid) so I try to limit my dairy intake where I can, and in the case of butter, I actually just don’t like the taste. I’ll also have a Turkish coffee with breakfast at home.

If I’m eating breakfast at a cafe, I’ll often order something like scrambled eggs with chilli — I love spicy foods! Or I might get sauteed mushrooms, tomatoes and avocado. I’ll eat either dish with toast, as I wake up hungry! I often want to eat before I do anything else.

I usually have a piccolo latte (it’s a small version of a cafe latte) with lactose-free milk when I’m out for breakfast.”

She shares some of her favorite breakfast recipes with her fans:

#1 Avocado & Toast With Poached Eggs

  • 2 slices of toasted rye bread
  • 1 large poached egg
  • ½ or 1 sliced tomato
  • 25 grams of sliced avocado
  • A glass of Organifi Red Juice

 #2 Quinoa porridge with fresh figs

Calories: 581 – Sat fat: 1.7g – Sugar: 47.1g – Serves: 1


  • ½ tsp pure vanilla extract
  • 125ml semi-skimmed milk
  • 60g quinoa flakes
  • 100g low-fat plain yogurt
  • 2 tsp pure maple syrup
  • 2 medium figs, sliced


  1. Bring 125ml water, the vanilla extract, and half of the milk to a boil in a small saucepan.
  2. The quinoa should be added after reducing the heat. After simmering for 5 minutes, stirring occasionally until thickened.
  3. While that is happening, mix the yogurt and maple syrup in a small bowl.
  4.  Serve the quinoa porridge by pouring it into a bowl. Serve with remaining milk, sliced figs, and maple syrup, and yogurt mix.


  • Tuna salad with brown rice
  • Pasta with some protein
  • Rice paper rolls
  • Stuffed Capsicum
  • Sushi
  • Salad Rolls

“At lunchtime, I like to keep it really simple!

If I’m at home, I’ll often make a quick tuna salad. All you need is canned tuna, brown rice, fresh basil, cucumber, tomato, capsicum (pepper) and red onion. My dressing is just olive oil, dried oregano, balsamic vinegar, salt and cracked pepper. It’s a healthy lunch you can make in under 5 minutes — just chop up the vegetables and basil and put them in your bowl, add tuna and dressing and you’re good to go!

If you want to get more creative, there are plenty of ways you can mix things up. You could try adding pasta instead of brown rice or try different proteins — you can add salmon, prawns/shrimp, chicken or cheese for new flavours.

Other favourite lunches are rice paper rolls (they’re also called summer rolls or cold rolls), sushi, a crunchy salad roll with some kind of protein. If I visit Yiayia and Papou, I might eat a favourite Greek dish like stuffed capsicum (pepper).

My general approach is that I’ll eat some kind of protein with rice or pasta and salad or vegetables.”

She gave out some of her favorite lunch recipes to her fans on Instagram:

#1 Moroccan Chicken Pitta

Calories: 284 – Sat fat: 1.2g – Sugar: 8.4g – Serves: 1


  • ¼ tsp cayenne pepper
  • ¼ tsp ground cinnamon
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp smoked paprika
  • 1 tsp sea salt
  • ½ garlic clove, crushed
  • juice of ½ lemon
  • 100g chicken breast fillet, cut into thin strips
  • 1 spray of oil
  • 1 small handful of baby spinach leaves
  • ¼ medium red pepper, deseeded and thinly sliced
  • ½ carrot, grated
  • ½ tomato, chopped
  • ½ wholemeal pitta bread


1. In a small bowl, combine the cayenne pepper, cinnamon, cumin, coriander, paprika, salt, garlic, and lemon juice. Stir until well blended. Ensure that the chicken is well coated with the spice mix before adding it. Refrigerate for 30 minutes while covered with cling film.

2. An oil-sprayed nonstick frying pan should be heated on medium heat. The chicken strips need to be cooked for about four minutes on each side, or until they are lightly browned. Set aside after being removed from the heat.

3. As an appetizer, layer the spinach, pepper, carrot, and tomato between the pita halves.


  • Pasta Dishes
  • Salads
  • Roasted Vegetables
  • Meat Dishes
  • Thai Food

“My dinners vary a LOT!

Most nights I have dinner with Tobi, Arna, my parents, my sister Leah and her partner Mitch, and sometimes my aunt and uncle as well.

When we eat together as a family, we have a lot of share dishes on the table, and we each eat a selection of the dishes we like!

Usually, there are pasta dishes, salads, roasted vegetables and meat including skewers, baked chicken schnitzel, or gyros (yiros/kebab).

My aunt is Thai, so we also have Thai dishes with our family dinners, which I LOVE. She’s originally from northern Thailand and the curries and noodle dishes she makes are spicy and SO good!

My basic principle for dinner is to always include protein, carbohydrates, and LOTS of vegetables.”

This is her favorite dinner recipe that she shares on her social media account:

#1 Coconut chili prawns with greens

Calories: 483 – Sat fat: 5.5g – Sugar: 7g – Serves: – 2


  • 120ml light coconut milk
  • finely grated zest and juice of 1 lime
  • 1 garlic clove, crushed
  • 1 fresh, long red chili, finely chopped
  • 2 tsp fish sauce
  • 2 tbsp reduced-salt tamari or soy sauce
  • 20 medium raw prawns, peeled and deveined, tails intact
  • 120g brown rice
  • 240g pak choi, chopped
  • 15 green beans, trimmed and halved
  • 80g sugar snap peas, trimmed
  • 1 tbsp chopped fresh coriander
  • 20g sesame seeds
  • lime wedges, to serve


  1. In a large bowl, whisk together the coconut milk, lime zest and juice, garlic, chili, fish sauce, and tamari (or soy sauce). Then add the prawns and mix well. If you have the time, marinate the pork for 1-2 hours in the fridge, covered with cling film.
  2. 30 minutes of soaking in cold water will tenderize 10 wooden skewers. The prawns will not burn when you cook them this way.
  3. Stir the rice and 300ml of water in a small saucepan over high heat. Bring to a boil, then cover and allow to rest for 20 minutes. The heat should be reduced to medium-low. In a saucepan, simmer the liquid for 20-25 minutes, until it is absorbed and the rice is tender. Put the covered pot aside for 5 minutes after removing it from the heat.
  4. Depending on how much sun is shining, heat the barbecue. Other than that, you can use the grill in a medium-high setting. Prawns should be threaded onto skewers. Grill each side for about 3 minutes or until you like the way it tastes. Once the marinade is applied, brush again.
  5. Put 5 cm of water in a saucepan and place a steamer basket inside. Set the water to a boil over high heat and cover with a lid, then lower the heat to medium. The pak choi and green beans should be steamed for three minutes while covered. You may steam the sugar snap peas a second or third time, or until they are crisp-tender.
  6. It’s time to combine everything and sprinkle over the sesame seeds and coriander. Sliced limes are served on the side. The Kayla way to traditional Australian cuisine.

#2 Special Turkey Wrap

  • 80 grams of sliced & cooked turkey
  • ½ of a sliced tomato
  • ½ cup of sliced lettuce leaves
  • 50 grams of tzatziki
  • 1 wholemeal sandwich wrap
  • A cup of organic green tea.

#3 Orange & Beetroot Salad With Salmon

  • 100 grams of cooked salmon fillet
  • 1 complete orange
  • 90 grams of cooked brown rice
  • 10 grams of walnuts
  • 1 medium-sized roasted beetroot
  • ¼ sliced red onion
  • 1 cup of rocket leaves
  • 1 tsp of red wine vinegar for the dressing


  • Fruits with greek yogurt and honey
  • Raw vegetables with tzatziki

“My main meals are my primary concern for nutrition and as an energy source.

If I feel that I have enough energy on a particular day, then I won’t always eat a snack. However, I think it’s important that you listen to your body, so if I’m hungry, I eat!

There are so many easy healthy snacks you can eat throughout the day. I’ll often have fruit (at the moment, I’m eating apricots from my friend’s house and the fresh figs from Yiayia and Papou’s garden are amazing!), and I might add some Greek yoghurt and a drizzle of honey and some cinnamon on top.

If I want a savoury snack, I’ll have raw vegetable sticks and my favourite dip, tzatziki — it’s made with Greek yoghurt and it’s SO easy to make at home.

Greek yoghurt is low in lactose, so it’s dairy that I can really enjoy.”

She shares a few of her favorite snack recipes with her fans:

#1 Morning snack: Rice crackers with beetroot dip

Calories: 193 – Sat fat: 0.3g – Sugar: 4g – Serves: 1


  • 1 small beetroot, scrubbed and grated
  • 75g tinned cannellini beans drained and rinsed
  • ¼ garlic clove, crushed
  • pinch of ground coriander
  • pinch of ground cumin
  • pinch of sweet paprika
  • juice of ½ lemon
  • sea salt and ground black pepper, to taste
  • 12 plain rice crackers


  1. Using a food processor, blend the beetroot, cannellini beans, garlic, coriander, cumin, and paprika with 2 tsp water. Salt and pepper to taste, along with lemon juice.
  2. Incorporate the beetroot dip into a serving bowl with the rice crackers.

#2 Afternoon snack: Berry swirl

Calories: 238 – Sat fat:2g – Sugar:34.7g – Serves: – 2


  • 170g frozen mixed berries, thawed
  • 300g low-fat plain yogurt
  1. In a high-powered blender, combine half the berries and half the yogurt, and blend until smooth.
  2. You can serve the remaining yogurt in a bowl. Using a spoon, mix the berry yogurt into the mixture. The remaining berries should be layered on top. The recipe is simple but delicious.

#3 Strawberry Protein Smoothie

  • 1 scoop of vanilla protein powder
  • 160 grams of fresh strawberries
  • 150 grams of low-fat, low-calorie yogurt
  • 250mL of fat-free milk (can also be coconut or almond milk)

#4 Minted Yogurt, Celery, And Carrots

  • 100 grams of low-fat yogurt with chopped mint leaves
  • 1 large stalk of sliced celery
  • 1 small sliced carrot


  • Kayla loves some bedtime tea: “Most nights as part of my routine to wind down before bed I’ll have a cup of herbal tea. I like to have something like chamomile or peppermint tea as they don’t contain any caffeine so perfect to have before bed and they also aid sleep and digestion.”

Kayla Itsines Supplements and Extras

Kayla is more about getting her vitamins and minerals completed from food sources rather than taking on any kind of supplements. She says, “I get asked this question a lot! I know it can be a bit confusing when there is so much information out there about this topic. Personally, I prefer to get my vitamins and minerals from whole food sources, but that is what works for MY body.”

She says that eating 5 to 6 meals per day with a 3-hour gap in between helps her stay focused and completed her energy quotient too. She can get all her nutrients completed. In her words, “Eating from all food groups means I can fulfill my daily requirements, which provides me with the energy I need to fuel my body. That being said, I know that we’re all different and some women may have allergies or intolerances that can restrict the food they can eat. Supplements may help when this is the case, but it’s always best to seek the advice of a healthcare professional to find out exactly what is best for you.”

However, if you have a super busy lifestyle like Kayla herself does, you can go on and take some protein powder in your diet for that extra protein. It will help you retain your muscles. In her words, “When it comes to protein powders, I think generally it is a good idea to choose powders that have minimal artificial flavors and other additives if you are going to use them.”

Kayla Itsines Additional Information

1. She’s obsessed with her dogs. 

Ace and TJ are two fleecy Siberian huskies owned by Kayla. They are really adorable dogs. She has a lot of Instagram photos of them trying to become lapdogs, along with pictures of the pair growing up. Following up with her LISS cardio includes walking between them each day, according to Kayla.

2. She’s Team Athleisure.

Those are the costumes of our ideals. Kayla always makes fun of how she carrying athletic wear all of the time and hardly wears any normal clothing.

3. She’s a neat freak.

According to Kayla, she looks forth to do a lot of housework on her off days and posts them on social media too. (You do you, girl.) Taking some “me time,” she’ll annihilate the R&B and then properly scrub the sink along with taking a few reflector selfies with devices. As a result of her disordered boyfriend, Tobias Pearce, she has become plagued with cleanliness and try to keep all things as clean as possible.

kayla itsines

4. She balls hard.

Kayla became active as soon as she started playing basketball at a very tender age. The girl is only 5 feet 3 inches but tells that she jumps high and runs fast. She calls the court her amusing area even though she is still a baller as on date.

5. Her relationship with her boyfriend/business partner is adorable.

It is not a secret that these two are intertwined as they play together, perform together, and even live together. Flubbing off, training, and looking unbelievably beautiful are some of the things their relationship consists of.

6. She loves a good inspirational quote.

We all do, don’t we? Occasionally, she picks a quote from her own collection, but most are from the internet that she finds amusing. Many people put stress on believing in themselves through the highs and lows of life. Deliver the message all around.

7. She’s a travel junkie.

A fitness star who is promoting her app generally travels all around the world and gets back. Whenever Kayla has a moment to relax, you can find her alongside the poolside, like in that photo from Bali.

8. She works out in a studio 10 minutes from her home.

In Adelaide, Australia, Kayla takes most of her gym selfies from her personal fitness studio, which is just a few streets away from her house. She gives training to her clients and gets sweaty in her three-room studio.

9. She’s super close with her family.

Kayla gives her parents the credit for making her who she is today because they always encouraged her to go outside at a very young age and move among people. She comes from a traditional Greek family and spends as much time with them as possible. Kayla has usually quoted in her interviews as having “no sob story.”

Kayla Itsines Social Media Information

kayla itsines

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YoutubeKayla IKayla Itsinestsines

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