Australian personal trainer Kayla Itsines insists her Bikini Body Guide has nothing to do with the way women look. It’s a philosophy of confidence.
That message has entranced her 6.2 million Instagram followers, where she shares staggering before-and-after shots submitted by disciples of her diet and fitness regimen.
Itsines’ own social media reveals little about her personal life. Most of the images she shares orbit around fitness: enviable abs, mountains of fresh fruit and inspirational quotes, such as “Stop waiting for Monday, January first or anything else. Start now,” and “Exercise is therapy.” There’s no mention of calories cut or pounds and inches lost.
Her original 12-week workout plan consists of a few cardio sessions a week, alternating with punishing plyometric and bodyweight exercises, such as burpees, pushups and jump lunges. She also launched an app, Sweat With Kayla.
Itsines’ book, The Bikini Body 28-Day Healthy Eating and Lifestyle Guide: 200 Recipes & Weekly Menus to Kick Start Your Journey, was released in late December. It focuses on food, not just fitness. The recipes are reasonable — there are carbs, dairy, fat and cheat snacks. There’s even a recipe for “nachos,” albeit one subbing cheese and tortilla chips for mint yogurt and toasted whole wheat pitas. The first 100 pages are mostly a guide to the Bikini Body ideology, which revolves not around body fat percentage but “health, confidence and strength” as aspirations.
The Star caught up with Itsines from Australia, where she is based.
What’s the difference between having a stereotypical “bikini body” as portrayed in media and the “bikini body” mentality you encourage?
To me, a bikini body is when you feel good and are confident in yourself. I want women to know that they don’t have to follow strict diets, or look a particular way to be body confident. I think being healthy is about feeling good, it’s not determined by a number on the scale.
What’s the greatest threat to any fitness and nutrition plan?
Well, everyone is different. For one person, finding the motivation to work out might make it hard to follow a fitness routine. For someone else, it might be difficult to find the time to work out or to prepare healthy meals. It varies from person to person.
What do you say to women who will need more than 28 days to achieve their weight and fitness goals?
The great thing about my book is it teaches you healthy habits that are maintainable for the long term. Those 28 days are just the beginning! My book is designed to teach you about healthy eating and fitness, and that information can be used everyday for the rest of your life.
Why choose to base your meal plan on the Australian Guide to Healthy Eating, when low-carb diets are trendier?
I think it’s really important to fuel your body with a variety of foods from all of the food groups. I want women to have the energy to do anything and everything. One problem lots of women find with diet trends is they are not easy to maintain long term. I’ve made it my own personal mission to show people that a healthy, balanced diet doesn’t mean you need to restrict your eating or remove entire food groups or nutrients.
What do you say to people who feel they don’t have the time to cook or to work out?
So many people struggle with busy schedules. Meal preparation is so helpful if time is a problem, that way you have something healthy to eat when you are busy. I think versatile workouts you can do anywhere can be a good option if you have a busy schedule too. The great thing about the workouts in my Sweat With Kayla app is that you only require the space of your own body and minimal equipment to work up a sweat in 28 minutes.
What do you tell people who are setting a new year’s resolution to eat healthier or get in shape?
I think that’s amazing. Any step you make towards being healthier and more confident is a step in the right direction. Try setting both short- and long-term goals, and find a friend to workout with. It can be easier to stick to a routine when you have that extra motivation and support.
We know you don’t drink alcohol, but do you experience food cravings and if so, do you indulge in a cheat meal? What is your go-to cheat meal?
I get cravings, just like everyone else. I think the occasional treat is fine, the key is moderation. As I mentioned, I’m a big believer in being realistic with food choices, so if I go out for dinner for a special occasion and I feel like having a piece of cake, then I’ll have a piece of cake. It’s important, even for me, to enjoy the foods you love which can also help with overindulging and cravings.
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