I Answer Your Top 10 Questions! – Kayla Itsines

I Answer Your Top 10 Questions!

Sweat - sweat.com
I Answer Your Top 10 Questions!

I regularly get questions on social media about my approach to health and fitness.

It’s amazing to learn more about what’s important to YOU, the women of the BBG Community. Thank you SO much for sharing your questions with me!

Your questions answered

As promised, here are the answers to some of my most frequently asked questions!

Find out:

Can I do BBG at home?


My BBG program has always been suitable for at home workouts, but it has been updated so that you need less equipment for BBG Week 1–Week 24. 

The ONLY equipment you’ll need is:

  • A mat
  • A chair
  • A skipping rope
  • Dumbbells 

I have also modified the number of reps, and some of the exercises to improve the flow, and made them much easier to do in smaller spaces. All you need is the space for a mat!

There are also substitutions you can use if you don’t have some home gym equipment. For instance, if you don’t have a skipping rope, you can do high knees or jumping jacks instead.

If you don't have dumbbells, you can use household objects like empty milk cartons and fill them with water or sand!

How much exercise did you do while you were pregnant?

For the first 16 weeks, I had morning sickness and had pregnancy fatigue, so I didn’t exercise. 

After that I was able to be a bit more active. I did a lot of workouts at home and my exercises were all modified for pregnancy. I walked as much as I could but I also had restless leg syndrome and sciatica which made me a lot more uncomfortable in the last few weeks of pregnancy. 

At that point I stopped working out, and didn’t start again until after Arna was born – and I had to wait for six weeks after birth to be cleared by my healthcare professionals for postpartum exercise.

Working Out Post Pregnancy

When did you start working out post-pregnancy? 

I was cleared for postpartum training about six weeks after Arna was born.

The first type of exercise I tried was walking on the treadmill, thinking that it would be no problem for me — I was wrong. I only lasted 14 minutes and felt completely exhausted after.

It wasn’t until 12 weeks postpartum that I was able to gradually return to BBG Stronger workouts, but I still had to heavily modify the exercises. 

I also did rehabilitation exercises with help from my physiotherapist and obstetrician to gently heal and rebuild my core strength after having a C-section.

Finally, at 16 weeks postpartum — and what seemed like FOREVER — I was cleared to return to my normal training routine.

Since this time, I have completed 12-weeks of BBG Stronger and right now I’m doing a combination of BBG and BBG Stronger workouts.

How do you stay motivated?

Motivation is affected by lots of different factors, and for many of us, it comes and goes. 

That’s why I don’t JUST rely on motivation to keep me going. Instead, I’m a big believer in creating healthy lifestyle habits. 

Establishing behaviours (such as meal prepping on a Sunday afternoon) as part of your routine can help them to become a permanent fixture in your life. 

Making small changes over time can make it easier for you to stick to these good habits in the long-term.

What do you eat on a daily basis?

I don’t follow any kind of specific diet. 

Instead, the way I like to eat is Mediterranean-style, which means I eat a wide variety of foods with a good mix of protein, carbohydrates and healthy fats in each meal. 

I eat to fuel my body and I mainly eat whole foods – but I don’t deprive myself of the foods I really love! For me, it’s all about balance and taking an approach to healthy eating, and that definitely includes a treat, especially if it’s my Yiayia’s (grandma’s) cooking! 

I love to have a breakfast of eggs on toast with spinach during the week, or smashed avocado on toast on the weekends. For a snack, my go-to is often fruit or Greek yoghurt. Vietnamese rolls (they’re also called cold rolls and summer rolls) are perfect for lunch when I’m on-the-go.

To keep me going with an easy, healthy afternoon snack, I might eat vegetable sticks with dips, and dinner with my family will be lots of shared dishes so I can eat a mix of all the foods I want. 

What do you think of supplements and protein shakes?

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. 

Eating from all food groups means I can fulfil 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.   

When it comes to protein powders, I think generally it is a good idea to choose powders which have minimal artificial flavours and other additives if you are going to use them. 

Spot Reduction

What is the best way to spot reduce?

Firstly, I want to be clear when I say you actually can’t spot reduce

I’ve often heard women ask things like “how can I make my waist smaller” or “how can I reduce the size of my arms” but it’s important to know that you can’t target weight loss from certain areas of your body... BUT you can do things for your health and fitness that will help with overall, WHOLE body fat loss:⁣⁣

  • Eat a healthy and balanced diet⁣
  • Focus on a workout routine that targets your whole body⁣
  • Stay hydrated (make sure you drink enough water!)⁣
  • Be consistent with your workouts⁣

Looking after your WHOLE BODY will give you the BEST results in the long term!⁣

How do you care for your skin?

I’ve actually had a lot of questions over the years asking me how I maintained my clear skin. 

I wanted to clear something up on this topic: my skin has been FAR from perfect in the past! I had acne as a teenager and in my adult years as well. 

There are some things I can recommend in terms of foods you can eat and general skincare tips in a gym environment, but outside of that, I’m a personal trainer, NOT a skincare expert. 

My absolute top tip for looking after your skin is to drink water! Staying well-hydrated is one of the fundamentals for overall health and wellbeing. 

In the gym, there are lots of steps you can take to look after your skin. What I consider to be essentials for the gym are: a clean towel, hand sanitiser and your own mat! 

A second towel for your face is a great idea if you want to freshen up and look after your skin when you’ve finished your workout!

How do you keep your white trainers clean?

Some of you ladies might already know I love cleaning — and that includes keeping my white sneakers looking fresh.

Looking after your gym gear is a great thing to do on a rest day — and you can clean your sneakers in your washing machine. I use a cold cycle and regular washing powder, and I add an old towel to the wash to stop the sneakers from banging around in the wash. 

The main thing to remember is to air-dry your shoes — don’t EVER put them in a dryer.

Can you train when you have your period?

When it comes to periods, every woman has a different experience. 

The main thing to remember is that you CAN exercise during your period if you feel up to it. If your symptoms are more mild, you might feel like you can train as normal, and if that’s the case, there’s no reason to stop training.

If you have really heavy periods, menstrual cramps or feel bloated, exercise may be uncomfortable or unrealistic for a few days. 

When I have my period, I usually have a couple of days when I feel unwell. I won’t train on those days, and I rest until I feel better!

It’s up to you to whether training feels right for you when you have your period. 

I’m always happy to answer your questions! 

I hope these answers to your questions can help you on your own health and fitness journey!

Sharing some of the things I’ve learnt from my own experiences as a personal trainer and new mother has definitely made me feel vulnerable, but I am SO grateful to have gone through everything. 

I LOVE hearing from the #BBGCommunity and finding out what is important to YOU! I can’t wait to answer more of your questions soon.  

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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