THE WINNING FORMULA
Kayla’s formula for bikini body confidence is two-pronged: diet and exercise.
Her weekly exercise regimen consists of three 28-minute resistance workouts (focused on legs, arms and abs, and full body); two or three low-intensity cardio sessions (such as walking, swimming or cycling) for 30-45 minutes; and one rehabilitation session involving a 5-10 minute walk followed by stretching exercises. Her suggested meal plans are flexible and use food from all six food groups (grains; healthy fats; fruit; vegetables and legumes; dairy products; as well as lean meat, seafood, eggs and meat alternatives). While the portion sizes seem small, Kayla recommends eating three meals and two snacks a day. Below is a sample meal plan from her book: Breakfast: Chia Berry Yoghurt and Muesli Snack AM: Peachy Keen Smoothie (contains peach, banana, rolled oats) Lunch: Vegetarian Salad Wrap with Hummus Snack PM: Rice Crackers with Minted Yoghurt Dinner: Niçoise Salad with Fresh Salmon and Feta Cheese
Before and after photos from some of Kayla’s followers on Instagram.
The Bikini Body 28-Day Healthy Eating & Lifestyle Guide, published by Macmillan, is available now.