Bikini Body Guide: Healthy Eating & Lifestyle Plan (Nutrition)

1 Your Eating & Lifestyle Kayla Itsines Healthy Eating and Lifestyle Plan book (Book) is written by The Bikini Body Training Company Pty Ltd (The Bikini Body Training Company).The content in this Book is written with the assistance of two Accredited Practising Dietitians from NPA Pty Ltd. (Nutrition Professionals Australia). These guidelines are not formulated to suit any nutrient deficiencies, allergies or any other food related health problems. If you are an individual with such problems, you should consult an Accredited Practising Dietitian or similar qualified health professional. The information provided in this Book is provided "as is" and for general health improvement recommendations only to promote Healthy Eating and Lifestyle habits.

2 It is not intended as medical advice, and should not be used to diagnose, treat, cure or prevent any medical conditions. You should not use this Book as a substitute for qualified professional health advice, diagnosis or treatment. As the referenced information provides, the entirety of the nutrition recommendations, as well as the educational resources provided, are not only based around the AGHE (Australian Guide to Healthy Eating ) but have been written with the assistance of Nutrition Professionals Australia. Each individual will have their own specific needs and the information contained in this Book is designed as a set of "generic guidelines" only. This Book does not consider any person's specific objectives, situations or requirements.

3 The Bikini Body Training Company makes no warranties or representations, express or implied, as to the currency, accuracy, completeness, reliability or suitability of the information contained or referenced in this Book. The information is subject to professional differences of opinion, human error in preparing this information and unique differences in individuals' Bikini Body Training Company is not liable for any loss resulting from any action taken or reliance made by you on any of the information or material contained in the Book. If you use, or otherwise rely on, any of the information in the Book you are responsible for ensuring, by independent verification, its currency, accuracy, completeness, reliability and relevance to your own personal and individual circumstances.

4 You should always obtain any appropriate professional health advice relevant to your particular circumstances. Copyright and all other intellectual property rights in materials contained in the Book are owned by, or licensed to, The Bikini Body Trading Company. No intellectual property rights or other rights in, and to, the information and materials in the Book are transferred to any person who acquires, or may use, the as permitted under the Copyright Act 1968 (Cth), or any other applicable law in your location, you may not adapt, reproduce, publish or distribute copies of any materials contained in the Book (including, but not limited to text, logos, graphics, photographs, video clips, trade marks, garment graphics, sounds or images) in any form (including by e-mail or other electronic means).

5 Product Itsines DirectorThe Bikini Body Training Company Pty LtdI began my study in 2008 at the Australian Institute of Fitness. Upon completing the AIF Master Trainer course, I began working at a female-only personal training center in Adelaide, South Australia. Soon after, I started my own business called The Bikini Body Training Company Pty Ltd. and from there it began! After such an amazing response to my business in the first 6 months, I began to build an online presence via Instagram and Facebook that essentially became my blog. This is where I started to upload client transformations, Healthy Eating ideas and some training tips for all the women I couldn t reach around the world. In 2012, I also teamed up with my partners company, Fresh Fitness Solutions (founded in 2011), so we could run boot camps in order to service MORE women who wanted our help.

6 It is now 2013 and we pride ourselves on our Bikini body training, helpful nutrition guidelines and most importantly, continuing to help our clients achieve incredible, life changing results. Together, we hope to continue bringing life changing experiences to more and more women around the world! Including YOU!about the Pearce Owner Fresh Fitness SolutionsAfter winning my first Natural Bodybuilding competition in 2011 (WNBF Light-Heavyweight Division), I decided to study personal training at the Australian Institute of Fitness. This was a secondary study to a double degree in Business and Commerce I had recently been studying. Competing in bodybuilding at a competitive level made me realise my underlying passion for the health and fitness industry.

7 My transformation from the 60kg classical musician in high school to a 102kg bodybuilder was hugely motivating for not only myself, but as I soon learned my clients and many others too. I used to be under the impression that success with sport, music and education were most valuable to me. However, I quickly realised that the success of my clients was much more fulfilling and motivating than my own. As my passion for client results grew, I realised that together with my beautiful partner, Kayla Itsines, we could have a positive impact on more women s lives. about the and welcome to my (Helathy Eating & Lifestyle Plan) just for you! Healthy Eating is essential for everyone. I am NOT in the business of promoting exclusionary diets (ie. no carbs ), but I AM in the business of advocating balanced, Healthy Eating based on the Australian Guidelines for Healthy Eating .

8 These guidelines are publically available and can be readily accessed by visiting on these guidelines, this eBook has been developed to suit my market of women aged ~16 25 years who want to obtain what we call a Bikini body . However, to us, a Bikini body is not a certain body weight, size or look, but rather a state where YOU are confident and feel good about yourself to what it is you the past year, Fresh Fitness and I have taken the time to research and write this eBook as the first of two resources for my target market. The information in this eBook is based upon a combination of various research articles (cited throughout) and personal experiences with both my clients and myself. Through the Healthy Eating advice and recommendations provided, this resource is intended to further educate and assist women (in my market) work toward their goals!

9 This eBook will cover all of your nutritional requirements and provide you with a foundation of nutritional knowledge. We acknowledge that everyone is an individual. In this way, we wish to be seen as advocates for positive health with a focus on educating our audience and promoting Healthy attitudes around the Bikini body experience tells me that you need to focus on all aspects of Lifestyle such as Eating , training, resting and rehabilitation in order to reach your goals. Using both eBooks in conjunction with each other can help YOU to obtain the best results in the same way many of my clients have! is a Healthy nutrition plan?Before starting a diet or set of Eating guidelines you need to understand what it is you are actually getting yourself into.

10 The content of my eBook is filled with both structured and flexible, but nonetheless carefully planned, nutritional foods to help you get the best results possible. These guidelines will help you achieve your goals by Eating a variety of MACRO nutrient foods that fill your MICRO nutrient on our own experience, the Australian Guide to Healthy Eating , and the assistance of NPA Pty Ltd., the following information is designed to help women between the ages of 16 25 achieve their goals regardless of weight, height and activity level. The food portions we have provided are based around the AGHE (Australia Guide to Healthy Eating ) and the mentioned recommendations on daily adult energy requirement guidelines. The following section provides some basic advice & recommendations to cover your dietary intake throughout the day.