[[WARM UP]] Attention, pregnant AND not pregnant ladies. I cannot express the importance of selecting the WARMUP option in the @sweat app PRE workout. Warming up is KEY in preparing both physically and mentally for your workout, it can help your body to move better and it can reduce the chance of an injury. 😊Within the #Sweat app you will find a choice of three different warm up types to complete before you jump (literally😂) into your workout! Cardio: low-intensity cardio, such as walking, cycling, running or rowing. Movement: dynamic stretches and movement preparation-type exercises. Cardio & Movement: this is the one I recommend selecting if you can! Short on time? Don't worry. Each routine is ONLY approximately 7 minutes long 😁 and is so worth taking the time. . www.kaylaitsines.com/app https://www.instagram.com/p/BvYsHB_BymX/?utm_source=ig_tumblr_share&igshid=m2mmpp7rb9ia

Baby muffin update 😁👏 Ask any questions you have about me in the comments below! www.kaylaitsines.com/app p.s her name is not muffin for the people asking 😂 We still can’t decide !! #33weekspregnant https://www.instagram.com/p/BvVyluhB9W8/?utm_source=ig_tumblr_share&igshid=mzq98jllj0e4

[[PERSPECTIVE]] I have been a trainer for 10 YEARS. It's my JOB to workout, to be on my feet all day with clients helping them to be the best, HEALTHIEST version of themselves. I have been fit and active for as long as I can remember!!! I have always loved SPORT and started playing basketball when I was 6 years old. I have been doing my #BBG program FOREVER. That's just how I train and I train hard (when I'm not #pregnant 😂). So ladies remember, unless you have had the exact same LIFE as someone, the same JOURNEY etc, please don't compare yourselves to them. Focus on achieving YOUR goals for your personal journey. Be CONFIDENT. Be YOU. www.kaylaitsines.com/app https://www.instagram.com/p/BvRMQWzhfQC/?utm_source=ig_tumblr_share&igshid=1tag1h9wj8c3m

Did I watch one episode of #MarieKondo and then rearrange my whole house??? Absolutely!!! Just in time for the "nesting" period of pregnancy haha. For the ladies who are wondering what I just said, #NESTING is basically a sudden urge to clean and organise your home ready for your new baby. They say the 'nesting instinct' is strongest in the later weeks coming up on delivery. They also say it's an old wives tale but its REAL I swear haha. www.kaylaitsines.com/app https://www.instagram.com/p/BvN4q88gDwB/?utm_source=ig_tumblr_share&igshid=ctqt2lwrewu7

Throughout my career as a trainer, I've regularly heard people say "I just can't get out of bed in the morning". My philosophy on this has always included, getting better sleep as that makes it easier to wake up, so heres a few tips on how to achieve better sleep:⁣ ⁣ ✅Use night-time settings to reduce the blue light (this light has the biggest impact on receptors) on electronic devices.⁣ ⁣ ✅Try to have a regular bedtime and put your devices down before you start getting ready for bed. ⁣ Set your phone to silent before you go to bed, or turn notifications off so your sleep isn’t disrupted during the night. ⁣ ⁣ ✅Try to avoid using your phone or tablet IN BED. ⁣ ⁣ ✅Be hydrated before sleeping.⁣ ⁣ ✅Make sleep a priority by trying to go to sleep and wake up at consistent times during the week. ⁣ ⁣ https://www.kaylaitsines.com/blogs/education/how-technology-can-impact-your-sleep @lifeofenzo.swe https://www.instagram.com/p/BvNRj-lgBvX/?utm_source=ig_tumblr_share&igshid=3ln65ff4xy0j

#bbg2019 #bbgprogress @brittianycook says “ 3 months postpartum ➡️ 19 months postpartum using #BBG in the @sweat app! Tip: Take pics of yourself to track your progress rather than weighing yourself all the time. I can’t even begin to tell you how many times my clean eating and workouts have been on point only to step on the scale and see that silly number go up. Not going to lie when you are feeling so good physically and mentally and you see that, it can really feel like you are being punched in the face because let’s face it we got #goals. You have to realize though you are so much more then a number. Put that scale away and go by how you feel! Do you have extra energy through out the day now that you are getting those great workouts in? Can you tell that you’re happier and mentally stronger since making positive changes in your daily routine? If so GET👏 IT 👏GIRl👏! That is TRUE progress right there! You got this" www.kaylaitsines.com/app https://www.instagram.com/p/BvNEe-IgWzH/?utm_source=ig_tumblr_share&igshid=31flj6tqpinu

Taking it slow this week! #33weekspregnant and getting SUPER TIRED. BUT doing these quick workout sessions has been helping me have the energy to get through the day. I am actually SO HAPPY and grateful to have been able to workout during my pregnancy. It has helped me keep my MIND and BODY healthy in preparation for this little muffin. I have been listening to my body, taking as many days off as I need and that's normal and so fine! I know you ladies are absolutely killing this week! So proud of ALL of you. Loving your progress photos right now! They are keeping me motivated 😁www.kaylaitsines.com/app https://www.instagram.com/p/BvMAfNOAYlB/?utm_source=ig_tumblr_share&igshid=s69v24g9x46x

LISS - low intensity steady state training. I personally prefer walking on a treadmill for 30 minutes while watching Netflix on my phone! (new episodes of Blacklist just came out- so excited haha). I have also realised that you can place your phone on the treadmill and FaceTime your best friends. Then they can entertain you for 30 minutes haha. It works perfectly for me! I'm currently reducing my walk speed from 6.0kph to 5.0kph. This feels comfortable for me now and it's so important to listen to your body. How do you ladies get your LISS sessions in? www.kaylaitsines.com/app https://www.instagram.com/p/BvD1o0-A04X/?utm_source=ig_tumblr_share&igshid=12khsktpw9vnd

STOP setting unrealistic goals for yourself! An example of an unrealistic goal is: "I am going to go to the gym everyday, starting Monday". Instead try to focus on on the SPECIFICS of how you are going to get there. For example: "I am going to try to get to the gym twice next week, starting 7am Monday. I know I am going to need to allow a certain amount of time and have these things prepared. I will also need to have bread and fruit at home so I can eat in the morning before the gym. Plus, I will organise my clothes and makeup bag so I’m ready to go straight to work". Set your goals and plan how you are going to get there! Failure to plan, is planning to fail. @puredash www.kaylaitsines.com/app https://www.instagram.com/p/BvBudEjgsfH/?utm_source=ig_tumblr_share&igshid=4c7zcobxam2k

#bbg2019 #bbgprogress Check out @thatfitchicknatalie story! "Lately, the women in my life have been commenting on how my 🍑 is looking💥 and I honestly haven’t noticed. My legs and butt are the areas that change the least and the slowest to show gains, so I don’t document it as much as I should. It doesn’t stop me from working them out tho 😉It’s a shame I don’t have better before pics but that’s bc I never take photos of my derrière. Learn a lesson from me, even though you don’t plan on sharing the photos, take them! Take lots of them so you have something to go back and compare to. 😜" www.kaylaitsines.com/app https://www.instagram.com/p/BvAxsn-A-of/?utm_source=ig_tumblr_share&igshid=1b8j9qz1vtass

No shoe laces - no problem haha!! Trying to put my shoes on in the morning is becoming increasingly harder - I now have to SIT down to put my sneakers on! (I look so awkward) 😂 BUT LADIES, can you believe I’ve only got about 6-8 weeks to go! I’m sooooo excited 😁😁. I can’t wait to meet this little muffin! My grandparents are already arguing about the name of the baby, so this should be interesting haha😂 What do you think she will be called??? Comment below 💪. www.kaylaitsines.com/app #32weekspregnant https://www.instagram.com/p/Bu_LIORAEhj/?utm_source=ig_tumblr_share&igshid=onhti6x9pm28

After many weeks, I have JUST started eating #avocado again after looking at it earlier in pregnancy made me sick 😂! NOW I am eating a quarter of an avocado WITH LEMON 2-3 times a week. I will add this to my breakfast meal which currently consists of two eggs, two pieces of sourdough bread, chilli kale AND avocado 💪. What do you ladies eat for breakfast?? Comment below! www.kaylaitsines.com/app https://www.instagram.com/p/Bu-ifQ4g7n2/?utm_source=ig_tumblr_share&igshid=1ny2guytwnvvn

The results WILL come, be patient. Don't get upset if you don't feel results after just a few days! If you are doing things the right way, your results will be amazing...BUT you can't rush it. So don't cut your calories or train for extra hours each day. Do your best, workout and eat well. Be patient and I PROMISE you will look back and it will all be worth it when you get there. www.kaylaitsines.com/app https://www.instagram.com/p/Bu-Qn4gAoYW/?utm_source=ig_tumblr_share&igshid=15rgsbkw60w9c

Now I KNOW not everyone following me is pregnant haha so I am going to be uploading these videos for you ladies to do (who are not pregnant!!!) Here is a full body workout for you! Try and set a timer for 14 minutes and see how many laps you can do! www.kaylaitsines.com/app https://www.instagram.com/p/Bu8mFPkgPpr/?utm_source=ig_tumblr_share&igshid=vzslgasgdytp

Getting motivated, being disciplined and creating healthy habits can be really hard. When you combine that with all of the usual stress life can throw at you, sometimes it can be overwhelming. If you feel like this is impacting your ability to stay healthy here are a few simple tips to help ease that and get you back to where you want to be. ⁣⁣ ⁣⁣ ✅ AVIOD CAFFEINE - avoiding stimulants like coffee can help to reduce anxiety! ⁣⁣ ✅ TALK TO A FRIEND - even though you may not feel like it helps... it does. Sometimes you just need to say things out loud. ⁣⁣ ✅ DEEP BREATHING - not just one deep breath...ACTUALLY sit down for a few minutes, breathe in for 7 seconds, hold it, breathe out for 4 seconds. Repeat 10 times at your own pace.⁣⁣ ✅ NAP - a quick 20-40 minute nap is sometimes all you need! ⁣⁣ ✅ A BATH - my personal favourite. A bath will help relax your muscles and mind. You can even do your deep breathing IN THE BATH. This also doubles as a great way to help muscle recovery if you throw in some magnesium salts. www.kaylaitsines.com/app @condenasttraveller https://www.instagram.com/p/Bu73IxsgD0D/?utm_source=ig_tumblr_share&igshid=3hzoj78dzvlc

Do you ever get that a feeling like "I NEED SUGAR"??? In some circumstances, you can actually be correct about your body needing SOMETHING. The human body is smart, it often gives you signals that make you feel like what you need (not always what you want). When you are feeling low in sugar, try a fruit salad and a big bottle of water! Fruit is a naturally sweet great alternative when you're on a sugar low 🍉🍇🍒. www.kaylaitsines.com/blogs/lifestyle/4-healthy-ways-to-satisfy-a-sweet-tooth ! @miebepaul https://www.instagram.com/p/Bu7iFv9Arcr/?utm_source=ig_tumblr_share&igshid=yv04pgpefh15

#32weekspregnant!! This has been the best trimester ever! Here is another pregnancy safe workout for you ladies ☺️. I will be uploading a non pregnancy workout later today so you ladies can have both options!!! (It’s 8am here in Adelaide) This workout should be done at your own pace. When I did it, I set a timer for 20 minutes and did as many rounds as possible (with breaks between each round). I then went for a 10 minute cool down walk and did some stretching 😀. www.kaylaitsines.com/app https://www.instagram.com/p/Bu7K1eBnYtq/?utm_source=ig_tumblr_share&igshid=1np7grz4i65ud