Kayla Itsines: [00:01:46] Yes. Yeah.

Kayla Itsines: [00:01:51] Yes. This is my first.

Kayla Itsines: [00:02:01] Oh, my God. It’s so different having a baby and just changes everything. And I think it just changes your whole mind perspective, your priorities, like how you would try and things that you prioritize. It’s everything. Your baby. And that’s all we really care about. So it’s been great.

Kayla Itsines: [00:02:28] Yeah, I felt what every woman has ever felt. And I think it was a big shock to me to be able to go into a gym and feel so conscious or feel anxiety or feel scared and didn’t really. I never thought that that would be me. But having a cesarean, you just like you’re on edge, like any surgery, any major surgery, you’re just on and you think, you know what’s going to happen. And so I just had to work it out on the back of that. I’ve just released two new programs because of it. So, yeah. Blessing.

Kayla Itsines: [00:03:07] Well, BBG, the original BBG. Everyone knows it’s the high-intensity program. And I felt that women who probably didn’t know what to do when they got into a gym didn’t know where to start. Someone perhaps over the Christmas period, had a big break. Getting back to the gym, I maybe did it by jumping to a high intensity program. Maybe they wanted something for because you just don’t have to be a beginner to do the beginner program. It’s just something that builds a foundational strength to be able to go into something like BBG. You be pretty strong or wherever you want to go in in your fitness and your health path. But yeah, it’s something for that woman that needs a little bit of guidance in the gym.

Kayla Itsines: [00:03:54] Yeah. They can transition to it. It’s a smooth transition straight into it. So it’s at add on weeks.

Kayla Itsines: [00:04:04] Yeah, definitely. There’s a big difference. An outlet that really quickly because I was like, okay, we can when I was pregnant like. Right. Just need a program that can transition you. That’s not how it works. You need a post-pregnancy program which is very specific to post-pregnancy, especially if you’ve had a cesarean. So I made sure that I kept that in mind when creating my program. And then from there, once you go, you have to get clearance first. A much better program that you can start a beginner program. But you don’t necessarily go train for beginner, post-pregnancy.

Kayla Itsines: [00:04:47] So if you’re pregnant, every pregnancy is different. So I can’t sit here and tell you you can do this while pregnant. You can do that while you’re pregnant. When I was pregnant. I was sick for so long, I couldn’t work out or I just did my best like. So I’m not going to sit here until any pregnant person that they need to work out. If you don’t feel like working, then you don’t need to work out. With post-pregnancy. You need to make sure that you have clearance. So what happens is the journey is you give birth. You then have a waiting period. And that is decided by your doctor. A cesarean is just a minimum of six weeks. So you do nothing basically for six weeks. You can go for light walks if you can. But it is a major surgery.

Kayla Itsines: [00:05:21] If you have natural birth or whatever you want to call it? You have a clearance from your doctor and then you’re able to get back into what they like to call light exercise, which you have absolutely no idea what that means. Hence why I created the post-pregnancy program because I got cleared. Imagine a doctor saying to you right now. Cool. You’re cleared. Ok. But what am I cleared for? Oh, you’re free to just, you know, go back into light training. You know who I am? You know what I do? What does light training mean? So I was very confused. And that’s why I created post-pregnancy to do the post-pregnancy program as many times as you want until you feel comfortable and then you move into to beginner or wherever you want to go.

Kayla Itsines: [00:06:13] Yes. So I think one of the main things that women automatically think is my abs, my stomach to go. That is the last thing you think about. You want to think about your core stability, but you also want think about things like posture. If you’re breastfeeding, like you’re like this. So your back is, anything you want to think about, increasing your back strength, your shoulder strength, things that you can do to be able to hold a baby. So these are the things that I keep in mind, like even squats, pelvic floor stuff. There was so many things that you need to do rather than thinking of my abs, I want my abs back.

Kayla Itsines: [00:07:03] Absolutely, looking after your baby after so many things you should put your focus on. And I’m a trainer. You know, I’m the one that could sit here and so the world and say, you know, you need to do this. And you did. You don’t. If you’ve just given birth, there are so many things that you need to focus on. The last thing that you want to think about is what your stomach looks like. That is just…

Kayla Itsines: [00:07:35] My life completely change. I can’t even I don’t even remember what my life was before. I don’t even know how much time I had in my day to just do whatever I wanted to do for now. I think the thing that has like is it has been a blessing, is a routine for Arna. So I’m able to work out her routine.

Kayla Itsines: [00:07:53] When she was about six weeks old, she developed reflux and colleagues at the same time, which for anyone who doesn’t know reflux is always that burning sensation of milk coming back up. And then the colic is when they can’t get the gas out. So your, stomach is like constantly if it a screaming & screaming, and you sort of have to kind of diagnose yourself, I guess. So there was like a period of time with that. But my life completely was consumed by trying to work out why my baby was crying all the time. Do you feel that the worst mother in the world and then suddenly doesn’t have colic anymore and suddenly she doesn’t have reflux and your lactating again, her routine changed. You just constantly working around. Feel like I’m babbling. You just want a fast forward. Yeah. My routine and my day is constantly changing.

Kayla Itsines: [00:08:41] Absolutely. Then worse like not the worst thing, but like a thing that like I just couldn’t do is try and fit it all into my routine. That doesn’t work. Yeah. I have terrible routine and then I’m like, okay she’s sleeping. Three, two, one dog two hours.

Kayla Itsines: [00:09:11] So something is better than nothing. It’s basically what I would say to someone. So whether you have five minutes, two minutes, whatever, that’s what I really started doing. That is how I am here today, about to move to by active boot camp, by literally going to gym and doing a two-minute workout, because that’s all I could do. Even my first workout I thought in my head was going to be a workout. I went to the gym, walked straight back out. I have absolutely no idea what was going on. So I’m too scared. I’m honestly too scared. I’m happy to admit that now walked onto the treadmill, got on the treadmill last 14 minutes on the slowest walk possible, got off crying. I’m being honest. that’s that’s me as a trainer and athlete my entire life. That’s what happened to me. So something better than nothing. So just do a little workout. At Dubai Active I’m going to show women how to work out in 2 minutes.

Kayla Itsines: [00:10:07] Even twenty minutes is great. And that’s why we didn’t been so popular. But even post-pregnancy, I make some of the workouts. Eight minutes.

Kayla Itsines: [00:10:37] So the first thing that I think people don’t want to hear, but that you can never, ever rely on motivation to get you going. Motivation is very fleeting, comes and goes whenever it feels like you might watch something, become really motivated and excited or do anything at all. You get a period and you’re not interested in anything. So you have to rely on discipline. And the way to do that is things like looking in your workouts, like you would have an appointment getting a friend that’s going to motivate you to get you off the couch, surround yourself with people like a community that will motivate you to do more. Get them music playlist and actually organize your life, plan your workout. So someone that sweat up is amazing because it has you work out there. Show you the video. Tells you how long you’ve got. People need more education around why they’re doing what they’re doing. Get educated, you know, the benefits of doing something, you’re more likely to stick to it.

Kayla Itsines: [00:11:46] So I try and combine things that I love with fitness. One thing that like I have like a solid praise. I feel this is me, OK? Netflix will stand whatever channel that you want. Combined with cardio. I will not go to a gym unless I know that I can phone on the treadmill and watch my favorite TV show while working out because there is nothing more boring than walking on a treadmill listening to gym music. There’s nothing more boring. A living will likely last two minutes and go home. I combine like things I love. I watch my favorite TV show and walking at the same time. And some friends, like some strollers, have phone attachments. If you walk down the backstreets and you know, when you walk in without any cars, you can actually watch the show.

Kayla Itsines: [00:12:39] You know, I’m really bad with any sort of any of those shows. It is. But yeah.

Kayla Itsines: [00:13:02] You know, you like what you’re doing? You like that’s fine. I’m going to. And then if you sort of stay in your head, I’m only going to watch it when I’m on the treadmill.

Kayla Itsines: [00:13:19] Other than my walks? No, I want to be really honest with that. I’m not like I get up in the morning and stretch because I get up in the morning and I’m like I gotta get everything ready. It’s a bit crazy. The only thing that like I mean, I do do which is like take a warm job or go to sleep because otherwise, like my body is like. I feel like very tense. It was winter in Australia for so long, it never ended. So just making sure like. But other than that was eating well, I’m staying hydrated. Well, the personal trainer things, I think. Yeah.

Kayla Itsines: [00:13:57] I think like try and incorporate or involve your kids as much as you can in your lifestyle. That was like the best thing for me. I like was almost too focused on Arna’s routine. I forgot that, like, maybe we can go out, maybe we can go to the pool together. But being a kid doesn’t mean like her sleeping. And me working out at a gym maybe is like her coming to the gym with me or ask going for a walk or going for a swim together. Still stay active. I think that like made our relationship so much stronger.

Kayla Itsines: [00:14:28] And so she has always been the first memory I have. Honestly, is the doctor being like, how is she looking at you? I put her on my chest and instead of putting her head down like a normal baby, look that I have neck strain. She nearly lifted her head up and just stared at me in my face. The doctors like this is so weird. So she’s always been super strong. So right now she’s seven months old and he put her on the ground and she pulls her self up. I was a very early walker. I feel like she’s mini me.

Kayla Itsines: [00:15:08] Absolutely. I think, like my parents were big on us being active. They were pushy, but they were big enough being active. They didn’t couldn’t have video games or phones. Obviously, we didn’t have phones. I didn’t have a phone in high school. But, yes, I want her to be active with us. Both me and Toby are active.

Kayla Itsines: [00:15:26] Oh, no absolutely. No BBG kids.

Kayla Itsines: [00:15:34] Thanks for having me.