THE WIN­NING FOR­MULA

Kayla’s for­mula for bikini body con­fi­dence is two-pronged: diet and ex­er­cise.

Australian Women’s Weekly NZ - - THE BODY SPECIAL -

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.

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