Jessica Arevalo is hitting the gym in her two-piece workout gear. In a new social media pos the fitness model flaunts her amazing body in a sports bra and leggings during a rigorous sweat session. “DO THING’S THAT YOU DON’T WANT TO DO & ACT LIKE YOU LOVE IT!” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
Jessica discussed her workout method with Simply Shredded, revealing “The Arnold Way,” is her to-to. “The way my dad taught me, it’s the basics but I’ve done it consistently for 2 years and I’m always progressing. I feel all these fancy ways are too complicated. I like to go in there, lift heavy and isolate each muscle group!” she said. She works out five days a week, taking rest days on Thursday and Saturday.
When trying to cut down she prefers normal cardio over HIIT, “but for my bikini athletes and weight loss clients I do switch it up to both kinds of cardio as they both do work,” she says. “Cardio varies if I’m in comp prep or not. In prep I do 5 days of 20 minute cardio sessions and off-season I do no cardio at all to make maximum size gains.”
Jessica revealed her three favorite exercises to Simply Shredded.
Lunges: “I love lunges because they are the best for keeping those glutes in shape!” she says.
Pull Ups: “Because I love to measure my strength that way and it makes me feel very strong when I can pull my own weight multiple times,” she added.
Plyometrics: “I love plyos because it’s a great full body workout,” she revealed.
Meal 1: ½ cup Oats, Fruit & 6 Egg Whites
Meal 2: 6 oz. Red Meat, 4 oz. Yams, ½ cup of Vegetables
Meal 3: NLA Her Whey Protein, 1 Banana & 1 scoop of Cashew Butter
Meal 4: 6 oz. Chicken or Fish, ½ cup of Brown Rice, ½ cup of Vegetables (Asparagus/Broccoli)
Meal 5: 5 oz. Chicken & 4 oz. Yams
Meal 6: 6 Egg Whites or NLA Her Whey Protein
In a September 15 post Jessica revealed she was 3 months sober. “When I started this journey I never knew it would bring me here 3 months later. So grateful for the strength God has given me everyday on this journey. I often get asked if I will ever drink again and the honest answer is I dont know. I dont plan on it but I take it day by day.🙏🏼I don’t miss the black out nights, hangovers & drama that can come with drinking. I feel so much happier, clear minded and 100% myself sober. Looking forward to this sober journey and all it has to offer!” she wrote.
Kim French is revealing the workout behind her amazing glutes – in her workout gear. In a recent social media post the fitness influencer flaunts her famous behind in a two-piece exercise set during a sweat session at the gym. “Spicy glute focused leg day 🔥🌶That triset will make your buns NUMB 😵,” she writes in the caption of the series of Instagram clips. “Listen ladies, I cannot make you get up and get your workouts done every day, but I can help with exactly what to do to get the best possible results for your efforts!” What is the workout and how does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
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Three months after having her second child, Kim decided it was time to get back into shape. She was 182 pounds, 40 pounds heavier than her pre-pregnancy weight and she was regularly, “binge eating just to get through the sleepless nights,” she told Women’s Health. “So I decided to cut calories and start running, which I had never done before. With my new routine, I started to see changes on the scale, but I felt miserable. I didn’t enjoy running very much, and I was starving all the time on my 1,200-calorie-a-day diet—but I thought ramping up my cardio and lowering my calories was the only way to lose weight. Plus, it was technically working.”
“When I hit 140 pounds, I was back to my more ideal weight, but was completely unhappy with the way I looked. I had lost a lot of body fat, but I was still wobbly—I was, as some people call it, ‘skinny fat.’ My husband, who works out religiously, convinced me to go to the gym with him. I had never been to a gym before in my life, but I agreed to go and just test a few of the weight machines. I was so nervous. I felt very intimidated and thought everyone was going to be looking at me, judging me for not knowing what I was doing,” she continued. “But when I got in there, I realized that everyone was doing their own thing and didn’t really take much notice of me. I tried a few machines and, to my surprise, liked it. I liked feeling sore, I wanted to tone up and get stronger, and I liked lifting more than I liked doing cardio—so I signed up and soon started going to the gym on my own.”
“In the beginning, I was following up my weight training with an hour of cardio. I wasn’t that strong and didn’t know exactly what I was doing, so I would just do the exercises on low weight and practice my form. After learning more about technique, I started doing just 30 minutes of LISS (low-intensity steady state) cardio after lifting weights,” she continued. “I liked doing cardio after my weights so I could use up the energy from my pre-workout meal on lifting, and then burn off the rest during a cardio portion. I usually started with heavy compound exercises such as squats, deadlifts, and hip thrusts, and then moved on to isolation exercises. I put a lot of focus and effort into my glutes, cranking out exercises like squats, deadlifts, glute bridges, hip thrusts, and using the hip-abduction machine. But I’d also deliberately mix up every single session to keep my muscles shocked and growing. After a few months of training I started to see noticeable differences in my muscles as they began to grow and tighten. My workouts now: Tuesday is legs/glutes, Wednesday is back/arms, Thursday is legs/glutes and Friday is shoulders. Sometimes this changes depending on my kids’ schedules, but that’s my usual routine.”
She also started eating more. “One of the biggest factors contributing to my success was ditching my 1,200-calorie diet. It was a struggle to get my head around eating all those extra calories since I didn’t want to put weight back on, but I just had to trust the process and forget about the scales. I discovered that the more food I fed my body, the more the muscles would grow, so I kept upping my calorie and protein intake until I was consuming 2,000 calories per day—and this is when I started to see the real progress, especially in my glutes, the area I focused a lot of effort on,” she told Women’s Health. “One thing I wish I had known from the beginning is that weight lifting increases your metabolism, which burns body fat faster—I put myself through such a miserable time with undereating and doing hours of cardio and home HIIT workouts, when what I really needed to be doing was lifting.”
“Now, I still eat 2,000 calories per day over five smaller meals. I eat every three hours starting at 9 a.m. and make sure each meal contains a ton of protein, adding up to at least 150 grams a day to help my muscles repair and build. I track my macros to make sure I am getting the right amount of protein, but I am not too strict about it. If I am hungry and I want a snack, then I have one. I listen to what my body needs, and what it wants—there aren’t any foods I will never eat. On the weekends, I allow myself treats; if I want chocolate then I will eat it, but I just try not to binge, and instead indulge in moderation,” she says.
“Are you ready to bake those cakes?” she asks in her recent post, revealing her go-to exercises for glutes:
DB Deficit Static Lunges – 12 reps per leg x 3. “Adding the deficit creates more ROM,” she says.
Barbell Sumo Deadlifts – 10 reps x 4
Triset x 3
~ Banded DB Hip Thrusts x 10 reps
~ Banded DB 1/2 rep Hip Thrusts x 10 reps
~ Banded Abductions x 50 reps
Smith Sumo Squats – 8 reps x 3
Landmine Squat into RDL – 8 reps x 3. “Notice how I’m not fully extending up and keeping constant tension in my glutes,” she says.
Zanna van Dijk is taking a hike – in her two-piece workout gear. In a new social media post the fitness influencer shows off her fit figure in a hiking outfit, while exploring the Balcombe & Ardingly Reservoir Circular. “This hike near London ticks all the boxes with gorgeous views, ancient woodland and wildflower meadows – but the real highlight is the gigantic Ouse Valley Viaduct,” she captioned the post, revealing that she trekked 12 km. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
Rise and shine is something Zanna takes literally. “This might sound a little random, but I endeavor to get sunlight to hit my retina (aka my eyeballs) within the first hour of waking. This is as a result of listening to the Huberman Lab podcast, which states that this triggers our circadian rhythm helping to regulate our sleep wake cycle. Plus I also try to delay my first caffeinated coffee or tea until a couple of hours after waking, to ensure my body is capable of kick starting without it. Then the caffeine just gives me an extra boost!” she writes on her website.
Zanna walks every day. “If you follow me then you’re probably already aware of this, but I ensure I get outside every single day. Ideally for a minimum of a thirty minute walk. This not only helps me move my body and get my steps in, but it calms my mind and connects me with nature. Nothing quite gives me the feeling that being surrounded by trees, greenery and countryside views does – it is literally food for my soul and dissolves my stress,” she writes.
She also does intense workout sessions. “I do HIIT and weights-based sessions up to five days a week for 45-60 minutes,” Zanna told Women’s Health. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.
Zanna makes sure to get enough rest. “I am naturally an early riser, I love nothing more than starting my day before the world wakes up. I find that my efficiency and productivity peaks in the morning, so the more hours of work I can get done before midday the better. That being said, to enable me to do this I prioritise sleep and ensure that I get to bed early. If my alarm is going off at 5.30am then I am in bed by 9 and asleep by 9.30, giving me an 8 hour sleeping window,” she writes.
Zanna eats clean. “I eat a mostly wholefood plant based diet, so I naturally gravitate towards nourishing ingredients. However, to support my gut health and overall wellbeing I try to ensure that the food I eat isn’t too repetitive. I consciously ensure that on a daily basis I am including a wide variety of whole plant foods in my meals, switching up the legumes, wholegrains, vegetables and fruits which are on our plates. To make this more fun I focus on seasonal ingredients and experimenting with new recipes,” she writes.
Zanna starts her day with protein zoats (oats with courgette) with dark chocolate and raspberries. At noon she has an omelette with spinach, peppers, onion and feta. For an afternoon snack she munches on apple slices with cinnamon and peanut butter. For dinner she eats salmon with steamed broccoli, asparagus and baked sweet potato, and dessert, a mini pot of salted caramel with lucuma ice cream. “My meals have to support my intense training regime,” she tells Women’s Health. “I’ll have protein at most meals to aid recovery.”
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21st April 2021 – Goodlife Health Clubs expands in Queensland
21st March 2020 – Centr app now available to members of Fitness First, Goodlife Health Clubs, Jetts Fitness and Zap Fitness
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5th October 2024 – Flagship Fitness First club to close after 20 years
21st September 2024 – Heart Foundation and Fitness & Lifestyle group partner to deliver new challenge
26th August 2024 – Fitness First Australia launches recovery concept at new flagship Melbourne location
22nd August 2024 – Fitness and Lifestyle Group launches affiliate partnership marketing program
21st May 2024 – Wages victory for staff in battle with Fitness and Lifestyle Group
7th May 2024 – BlueFit and Fitness and Lifestyle Group announce learn to swim partnership
20th February 2024 – Coach Welly wins innovation award at Connected Health and Fitness Summit
8th February 2024 – VMO renews Fitness and Lifestyle Group advertising account
22nd January 2024 – Fitness and Lifestyle Group ‘the Way We Work’ initiative looks to change scheduling and freeze staff pay
17th November 2023 – World Gym Australia links with Coach Welly to elevate member experience
3rd November 2023 – Coach Welly secures pre-seed funding valuing company at $4.25 million
6th February 2023 – Wexer Chief Executive Paul Bowman joins Coach Welly as Chairman
31st January 2023 – Gearing up for growth Fitness and Lifestyle Group appoints new Chief Financial Officer
6th June 2022 – Fitness and Lifestyle Group to close childminding facilities at Fitness First and Goodlife Health Clubs
6th May 2021 – Digital innovation driving growth of Goodlife Health Clubs
21st April 2021 – Goodlife Health Clubs expands in Queensland
21st March 2020 – Centr app now available to members of Fitness First, Goodlife Health Clubs, Jetts Fitness and Zap Fitness
Support our industry news service We hope that you value the news that we publish so while you’re here can we ask for your support?
As an independent publisher, we need reader support for our industry news gathering so ask that – if you don’t already do so – you back us by subscribing to the printed Australasian Leisure Management magazine and/or our online news.
Zoa Linsey-Kumzak is working on her legs in her exercise clothes. In a new social media post the bodybuilder shares an update with her followers during a sweat session at the gym. “Thought I’d better post to let y’all know I’m still here. Just been busy! Don’t worry workouts are always on,” she captioned the Instagram post, adding the hashtag “fitness motivation.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
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Zoa modifies her diet for her workout goals. “In the off-season I might decide to take advantage of the extra work load I just lifted, and have a cheat meal, or a larger post-workout meal after a leg day. However, more frequently, I will utilize the principles of specific nutrient timing and will add a post-workout shake containing a balanced amount of fast acting carbs and protein immediately following my workout, with a solid meal shortly thereafter. I do a lot of volume training and often my leg day workouts may last longer than 1 hour so I will also sip on a carbohydrate drink during my workout. Of course all this shifts when I am on a more restricted diet during ‘cutting’ season and carbohydrates are typically lowered somewhat,” she told RXMuscle.
“My nutritional strategy is simple. Eat every 2.5 hours with a balanced meal of carbohydrates, protein and healthy fats,” says Zoa. “I eat 6-7 meals throughout the day, depending on how long my day is. I will typically keep carbs in all these meals right up to the last week of the show; however the portions of carbs get smaller as the protein portion stays high. I eat mostly whole foods and limit the amount of shakes I use and try to pick a wide variety of nutritional sources. As I said I will take in a post-workout high-glycemic carb/protein shake immediately following the workout, but from there it is whole foods.”
Zoa understands the importance of stretching. “I received the BEST STRETCH, I could feel my circulation improve, I felt lighter and more able to move. And that’s just one session! I highly recommend adding this to your self-care,” she writes in a post
“If I can help it I don’t do cardio in the off-season. Occasional low-intensity cardio is valuable to keep the heart healthy and energy levels high, however too frequently and you run the risk of tiring out and having your workouts suffer,” says Zoa. Again this is very individual and also depends on your genetics, diet and training intensity while in the weight room. For me, I train my legs very intensely and find that too much cardio makes me weaker and less able to handle the volume I like on leg day. I don’t necessarily believe that cardio itself holds back growth, but under-eating and over-training will cumulatively lower your body’s ability to recover and put on those extra pounds of muscle you want in the off-season.”
“Definitely legs are one of my favorite body-parts,” to train, says Zoa. “However of course it is sometimes a ‘love-hate’ relationship! Leg workouts are some of the most brutal workouts you can put yourself through, but the most gratifying in the sense of that when you leave the gym you KNOW whether you put it all out on the line or not. However, the longer I train and the more dense my muscle has become it has become easier and easier to get that same feeling of intensity on most of my other body parts. It’s all about your ability to focus in on that muscle and push it to the extreme.”
Intuitive eating is a philosophy of eating that helps you guide your eating based on your internal hunger cues. There is no theoretical diet pattern to follow, and the focus lies on eating by listening and understanding your body and its hunger signals. Following intuitive eating is a great way to build a healthy relationship with food and your body. In intuitive eating, there are four different types of hunger. In a video on Instagram, Sohee Carpenter, a popular fitness coach, simplifies these four types of hunger and explains how it is valid to honour each of them with a balanced perspective.
Here Are 4 Different Types Of Hunger We Experience:
1. Physical Hunger
Physical hunger is the typical type of hunger you feel when your body requires food. It stems from a biological need for energy from food. You can feel it by a “grumbling in your tummy or perhaps you’ll be cranky or low on energy,” Carpenter shares. It is important to eat and not suppress your physical hunger. Also Read: Watch: Why Do We Sometimes Feel Hungry Right After Eating A Meal? Expert Explains In Viral Video
2. Practical Hunger
Practical hunger is when you are “not physically hungry now, but are eating to curb future physical hunger,” Carpenter shares. For example, if you are about to leave the house for several hours, running errands around town, it might be easier for you to eat a proper meal at home first so you don’t have to worry about food while you are gone.
3. Emotional Hunger
Emotional eating is when you eat in response to emotions. “Contrary to popular belief, while we do not want to turn to food as our sole coping mechanism for dealing with negative emotions, emotional eating in and of itself is not a bad thing,” Carpenter explains. Food can be a source of great comfort and gratitude when consumed with a positive attitude. Also Read: How To Know If You Are Really Hungry Or Not? Expert Explains How To Listen To Your Body
4. Taste Hunger
There’s always room for dessert, right? Taste hunger is eating something because you are in the mood for it. If you enjoy some ice cream after dinner, you’re satisfying your taste hunger. Craving that specific type of burger and going to the mall to eat it is a sign of satisfying your taste hunger.
Recognizing which type of hunger you are experiencing can help you be more in touch with your body’s needs. “It is ok to eat for reasons other than physical hunger,” adds Carpenter.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
