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  • Bodybuilder Eva Dunbar in Two-Piece Workout Gear Says “Diet is Going Well”

    Bodybuilder Eva Dunbar in Two-Piece Workout Gear Says “Diet is Going Well”

    Eva Dunbar is offering up a post-show update in her exercise clothes. In a new social media post the bodybuilder gives her followers some insight into her diet and training regiment post competition, while showing off her famously strong body in a two-piece workout set. “Diet is going well 5 weeks post show. Eating all the food, training hard, doing the cardio and managing stress. I got the best advice from my first real coach in bodybuilding who was Greg Doucette @gregdoucetteifbbpro I had no idea how valuable it was at the time. ‘The real diet starts the day after the show.’ I decided after competing this year I wasn’t just going to do an offseason. I mean what does that actually even mean. I’m training and eating, cardio, everything just like I’m going to compete. It’s all in the details and I’m taking each day and checking those boxes. Every. Damn. Day,” she writes in the Instagram caption. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

    Eva stresses the importance of having workout buddies and a strong support system. “Nobody does this alone, we each have our support systems and it’s always important to recognize them for their expertise, professionalism and contributions to the most important aspect and that’s the mental game. I am proud of my team, and I am proud of my tenacity to overcome my injury and all the things the universe threw at me since I last competed. Thank you coach @fakhrimubarak_forever_ifbb_pro for all that you do for me, and to my love @derikfarnsworth for always giving me perspective and believing in my abilities when I question them. We comin’ 🔥,” she captioned a post.

    Eva has a “Attitude of Gratitude,” which she claims helps her stay focused. “That’s been one of 2 mantras on repeat daily inside my head preparing for this competition. I can honestly say I have enjoyed EVERY. DAMN. DAY. I’ve always enjoyed the process, but this one has brought me through loss, injury and another level of personal growth I can authentically say I embraced wholeheartedly,” she writes. “I have experienced so much love and support. I feel so grateful. To all my friends, my family, my clients, my love and my coach: Thank you for all your words of encouragement, time, support, truth, love and kindness.”

    Eva allows herself to embrace changes. “There are pivotal points in our journey where a change occurs. Something changes from within. This shift in energy can lead to personal growth, greater self-confidence, and a stronger connection to what truly matters to you. It often feels empowering, as if you’re stepping into a new phase of your life where challenges seem more like opportunities, and you’re more aligned with your ambitions. I’ve entered a new era in my life, and I can feel the momentum,” she wrote in another post.

    Eva also discusses the importance of posing. “Wanted to make a post about posing. It’s easy to show the finish product, but it’s in the details of the journey that to me are important to show. Full transparency I have always been more robotic in my movements. I never felt like the artistry I envisioned on the inside translated well on stage. This was the first year that I finally felt I was more aligned and that I moved more gracefully. A lot less thinking and more feeling. I’m already adjusting my posing and working on how to make it better. You have to practice. If you don’t it shows, not just in the poses themselves but in the energy that you emit on stage. Don’t give away points to someone else because you didn’t put the effort in to make it look effortless. Confidence is the best outfit a woman can wear and this year I felt I made a lot of positive strides that I am proud of. Here’s my final posing routine that I ended up showcasing on stage at the Titan Pro,” she writes.

    Eva’s main form of fitness is lifting weights. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

    • Develop strong bones
    • Manage your weight
    • Enhance your quality of life
    • Manage chronic conditions
    • Sharpen your thinking skills



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  • Tennis Star Angelique Kerber in Two-Piece Workout Gear “Found a New Passion”

    Tennis Star Angelique Kerber in Two-Piece Workout Gear “Found a New Passion”

    Angelique Kerber is picking up a new type of racquet – in her workout gear. In a new social piece the tennis star tries a new sport – padel – while showing off her amazing body in a two-piece exercise set. “Found a new passion @adidaspadel… smaller court, more team play, just as much action 💪🏼🎾😜 Have you tried?” she captioned the series of Instagram snaps. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

    Angelique is obsessed with cycling. “The Peloton Bike has become my constant companion. I even set it up in my hotel room during the Australian Open,” she said in an interview with the brand. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

    Angelique gives it her all when it comes to training. “I need to have long term goals in order to push my limits when exercising. That’s my motivation, my drive, to continuously improve and get better,” she tells Yahoo  Lifestyle. In addition to the Peloton bike, she also uses the brand’s treadmill.

    Angelique takes regular yoga and meditation classes to maintain her mental health, especially ahead of a big tournament like the Australian Open. She explains that she is “willing to invest whatever it takes” to reach her goals. “For me it is extremely important to find a way to balance my body and mind, and remain passionate about what I’m doing,” she says. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

    • Gaining a new perspective on stressful situations
    • Building skills to manage your stress
    • Increasing self-awareness
    • Focusing on the present
    • Reducing negative emotions
    • Increasing imagination and creativity
    • Increasing patience and tolerance
    • Lowering resting heart rate
    • Lowering resting blood pressure
    • Improving sleep quality

    Angelique understands the importance of recovery, otherwise there is “no improvement and a much higher risk of injury,” she says. “I’ve been on the professional tour long enough to understand when my body needs a break,” she told Yahoo. “It takes time to understand that when you’re a young athlete that is restless and eager to make it to the top. But eventually I learned to listen to my body and it’s been the key ever since to having a long career with very little interruptions due to injuries. Taking a rest day when I need it, also helps me give my mind a break. I absolutely need time to relax and reset in order to play my best tennis.”

    Tennis is Angelique’s main form of fitness. According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. “While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding,” they say.



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  • Peloton Star Emma Lovewell in Two-Piece Workout Gear is “Excited About Getting Stronger”

    Peloton Star Emma Lovewell in Two-Piece Workout Gear is “Excited About Getting Stronger”

    Emma Lovewell is back in the gym after baby! In a new social media post the celebrated Peloton instructor flaunts her post-baby body in a a t-shirt and bike shorts during a workout in her home studio. “The general rule is that you can start working out at 6 weeks postpartum. But you don’t have to start at 6 weeks, you can wait longer,” she writes in the post. “I’m choosing to take my time but also excited about getting stronger. These were some of my first workouts since Sky was born (besides walking, hikes, and carrying a heavy AF car seat around). 10 min postnatal core (yes it’s weird taking my own class, but I thought it was cute to show Sky her mama on the screen) 20 min @rebeccakennedynyc beginner full body from the beginner strength collection 10 min yacht rock Lane Break cool down. I felt proud of myself for moving my body, no matter how short or simple it was. Feels good to sweat and move!” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

    On her blog Emma shares her top diet and fitness tips, starting with healthy eating. “If you want to see and feel change, you have to change not only what activities you’re doing but also what kind of food you’re putting into your body,” she says. “I’m not here to give you a meal plan, or a new diet, but if I’m starting a new routine, I want to see results. So I usually have to make some changes to my diet.” She herself cuts out bread and pasta, and starts eating more complex carbohydrates like sweet potatoes, vegetables and fruits. “I completely stay away from processed foods, and I limit the amount of dairy I consume,” she continues. “If you want to make some small but effective changes, try cooking most of your meals, and eating whole foods and vegetables (baked salmon, roasted broccoli, and sweet potatoes for example. Or a healthy bowl!)”

    Next, create a routine. “Check your schedule and put in time to do the work. If its rolling out of bed and doing a 10 min core workout in your pajamas right when you wake up at 7am, then do that! And plan for that. Set up your mat next to your bed before bed, and set your alarm. If you commit to the same time each day you’re more likely to do it!” she says.

    Her next tip is finding your community and leaning on them. “We need people to help us stay committed and to talk about what we’re going through. Find your community who has similar goals as you, and chat with them often. How are you feeling after a week of this new program? What are some helpful tips that you’ve learned, that you can share with your friend? What have they learned and can share with you? You’re not suppose to do this life alone, so use your team and your people!” she writes.

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    Next, she suggests documenting your progress. “Whether that are photos/selfies before, during and after the program, or keeping a journal to document what you’re doing and how you’re feeling. You can keep a journal to write down your meals and activity and then also pay attention to how you’re feeling. Were you low energy? Did you eat enough that day? Were you feeling amazing? Then write it down and document it! Social media is a great way to hold yourself accountable, and keep documentation of your new program,” she says.

    Finally, celebrate your successes. “Did you finish the first week of your program? Or did you finish the entire program? Now it’s time to celebrate! Don’t be shy. We need to acknowledge our accomplishments and include the people who supported you along the way. Also, CONGRATS! And keep going!” she says.



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  • The Valley Star Michelle Saniei in Two-Piece Workout Gear is “Holding on to the Good Times”

    The Valley Star Michelle Saniei in Two-Piece Workout Gear is “Holding on to the Good Times”

    Michelle Saniei is taking a hike in her two-piece workout gear. In a new social media post the star of The Valley shows off her taut tummy in a belly baring exercise outfit while getting some exercise at Runyon Canyon in Los Angeles. “Holding onto the good times,” she captioned the Instagram snap. “Beauty,” one of her followers commented. “Ur body is tea🔥,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

    Michelle makes sure to get her steps in. “I’m a walker. I know people laugh, but I love to walk. I literally walk every single day of my life. Whether it’s 30 minutes an hour, I try to get at least 10,000 steps in in the morning,” she said on the When Reality Hits podcast. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

    Michelle enjoys ice skating. “Winter in LA,” she captioned a photo of herself on the ice. According to Harvard Medical School, ice skating will burn up to 200 calories per hour. It is also great for joint and muscle health and helps improve balance and coordination.

    Michelle strength trains. “I do have a gym membership. I’m not that good, but I just think consistency of always moving your body is number one,” she said during the podcast. “The first day back is always the hardest!” she captioned a post of herself lifting weights. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

    • Develop strong bones
    • Manage your weight
    • Enhance your quality of life
    • Manage chronic conditions
    • Sharpen your thinking skills
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    The reality star doesn’t diet, but maintains a healthy lifestyle. “I don’t consider myself like ever having a diet because I eat whatever I want,” Michelle revealed on the podcast. She says it’s more about having good habits.

    Michelle takes a hike in her recent post. “I live by a hiking trail, so I hike a couple of times a week,” she said during the podcast. According to the National Parks Service, the physical benefits of hiking include:

    • Building stronger muscles and bones
    • Improving your sense of balance
    • Improving your heart health
    • Decreasing the risk of certain respiratory problems

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  • Fitness Model Jessica Arevalo in Two-Piece Workout Gear Says “Act Like You Love It”

    Fitness Model Jessica Arevalo in Two-Piece Workout Gear Says “Act Like You Love It”

    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.

    1. Lunges: “I love lunges because they are the best for keeping those glutes in shape!” she says.
    2. 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.
    3. 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.



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  • Fitness Model Jessica Arevalo in Two-Piece Workout Gear Says “Act Like You Love It”

    Fitness Model Jessica Arevalo in Two-Piece Workout Gear Says “Act Like You Love It”

    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.

    1. Lunges: “I love lunges because they are the best for keeping those glutes in shape!” she says.
    2. 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.
    3. 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.



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  • Wrestler Taya Valkyrie in Two-Piece Workout Gear Goes on “Rampage”

    Wrestler Taya Valkyrie in Two-Piece Workout Gear Goes on “Rampage”

    Taya Valkyrie is going on an AEW Rampage! In a new social media post the All Elite Wrestling star shows off her famous figure in a two-piece workout set while chatting with Deonna Purrazzo. Her followers went wild over the Instagram video. “Taya is iconic 🔥,” commented one of them. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

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    Valkyrie feels lucky to have a career in wrestling, likening it to Charlie and the Chocolate Factory “when he gets the golden ticket,” she said during an interview with Chris Van Vliet. “That was the way that I thought about it. I actually bought myself the book when I got signed to remind myself how I felt in that moment. It was such a big deal for me, I don’t come from wrestling. It was just years, 12 years of hard work. I was poor and didn’t have a lot of support, so I had to carve my own path. The opportunity to go there, I’m like ok. A lot of people were like ‘You should have known better. Blah blah blah…’ But it wasn’t about that. It was about do I at least try or do I spend my whole life wondering what if?””

    Valkyrie told Mint Condition Muscle that she relies on a personal trainer to help her stay in shape. “I immediately got a trainer because I knew that that was, especially if I was going to, as I started wanting to do competition, I didn’t know even where to start. Back in the day, it was a lot harder to get information about this kind of stuff if you don’t know where to even look for it. So I remember asking a friend who had done a fitness competition before about how she got into it. And so I went and met with Nathan Harwood, who’s still a very good friend of mine who still is one of the top coaches for WBFF, and he basically was the first person that I went to who introduced me to proper workouts. I was nervous and stuff, but I never, I don’t know, I didn’t overthink it. I think that that comes because I was 18 years old and I just didn’t know any better. You’re innocent and don’t know what you’re walking into. So I didn’t really think too much about it and I kind of just naturally fell in love with it and just it instantly became part of my life.”

    In a recent social media post Taya opens up about her mental health struggles. “Didn’t know if I felt comfortable to post this but the change has me shook. March last year, I was depressed, anxious, starving myself but couldn’t lose a single pound. Started documenting my hair growth because my hair was literally breaking off and falling out. The self talk was so negative and I felt like I was spiraling internally. It was about 6 month until I turned 40 and I refused to go into this new stage of my life feeling the absolute shit that I did. I started to really take a look at myself and had to turn it around,” she wrote on Instagram. “I worked first and foremost on my mental health, really learning how to cope. A lot of this I had internalized and didn’t share with ANYONE. But slowly, I started to turn things around for myself. It began my year of healing and getting my confidence and motivation back. Because it was LONGGGG GONE. Now fast forward to last night when I took this photo. Holy crap, I did that. I’m the happiest I’ve been in years. My confidence and motivation is back, my hair is growing again and honestly, nobody can tell me shit. I somehow look younger and feel it too! Our bodies and minds are insane. A lot of us struggle but nobody would even know it. Be kind to YOURSELF and to others. It’s rough out there.”

    Taya enjoys hiking.  “I’m outdoorsy now 💁🏼‍♀️,” she captioned a post of herself on a trail with her pomeranian. According to the National Parks Service, the physical benefits of hiking include:

    • Building stronger muscles and bones
    • Improving your sense of balance
    • Improving your heart health
    • Decreasing the risk of certain respiratory problems

    One way Taya stays fit on the road? She goes for lots of walks. Here she is getting her steps in while visiting Vancouver. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.



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  • Fitness Influencer Kim French in Two-Piece Workout Gear Shares “Glute-Focused Leg Day”

    Fitness Influencer Kim French in Two-Piece Workout Gear Shares “Glute-Focused Leg Day”

    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.
    • Single Leg Leg Press – 10 reps per leg x 2

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  • Yellowjackets Beauty Sammi Hanratty in Two-Piece Workout Gear Says “Smile”

    Yellowjackets Beauty Sammi Hanratty in Two-Piece Workout Gear Says “Smile”

    Sammi Hanratty, known for her role on Yellowjackets, is embracing a healthy and active lifestyle, even during pregnancy. In a recent Instagram post, she looked radiant in her two-piece workout gear, showing off her glowing body and positive energy. Captioning the post with a simple “Smile,” Sammi gave her fans a glimpse into her self-care and wellness journey. Here’s a closer look at her diet, fitness, and self-care habits.

    Hanratty might play a cannibal on Yellowjackets, but in real life she doesn’t touch animal products. ​”Everything I’m eating is Beyond Meat, just because I’m vegan, so they just reassure me that every time blood sprays in my face, ‘Don’t worry! It’s vegan!’” she told The Daily Beast.

    Sammi doesn’t drink alcohol. “Reflecting on my sobriety and how far I’ve come. These events are so fun but can also be stressful. It’s times like the last week where alcohol is constantly starring me in the face begging to touch my lips again. Every time that I choose sparkling water or a mocktail, I’m filled with the reminder that I’m choosing my health, happiness, and peace. It’s not always easy but it’s extremely important. I’m so thankful to those who are constantly supporting me and it’s always so beautiful to meet fellow sober creators♥️There are more of us than people know. If you’re struggling know I see you and I love you!” she captioned a recent post.

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    “I’m vegan and allergic to everything,” Sammi told Interview. If she was in the wilderness, like her character, she doesn’t think she could survive. “The bigger problem is that I’m allergic to everything, and I don’t think the wilderness does gluten-free,” she shared. “Unless I have a foraging book with me, I don’t think I would make it.”

    Sammi is a fan of TRX  workouts. “These are some videos from my current workouts💪🏻 since going vegan my workouts have improved greatly🙌🏻 I was always told the opposite would happen but I feel stronger and healthier,” she captioned this Instagram image.

    Sammi is a fan of HIIT workouts. “Time to get back into my workout out routine. I’m going to @TrainingMate everydayyy. what is your workout routine?? A unique 45-minute circuit of high-intensity interval training group fitness class combining cardio & resistance exercises,” she tweeted. 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.



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  • CrossFit Athlete Annie Thorisdottir in Two-Piece Workout Gear Says “Everything Works Out”

    CrossFit Athlete Annie Thorisdottir in Two-Piece Workout Gear Says “Everything Works Out”

    Annie Thorisdottir is sharing a motivational message with her followers – in her workout gear. In a new social media post the CrossFit athlete shows off her impressive physique in a two-piece exercise set during a workout clip. “I don’t know who needs to hear this…but everything works out,” she writes over the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

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    After her training sessions Annie relies on a certain “fruit based” smoothie “with protein mixed into it, and spinach, ginger,” exclaiming “it’s so tasty, like it’s so good!” to Women’s Health. Fruit is the “base” with “2 cubes of frozen pineapple-blueberry mixed fruit” and “100g of fresh ginger’” and a “handful of spinach.” She also adds 3g of whey protein, one scoop of glutamine and creatine. She calls it a “nutritional explosion” and “sometimes it almost tastes like a pina colada,” she says. She adds it is a “quick and easy way to get a good amount of calories after training.”

    Annie has a history in fitness. “Before CrossFit I was a gymnast and I was looking for something challenging, so I signed up to random competitions all over Iceland and one of those competitions was a CrossFit competition,” she told Women’s Health. “I didn’t really know what it was but I was quite competitive and I succeeded and actually ended up winning the whole competition! It opened the door for me to believe that I could participate in anything that I want to participate in.” She still practices. “I train two to three times a day. Physically my training varies, maybe it will be gymnastics; I’ll be working on gymnastics conditioning, that’s the first session, so gymnastic techniques or gymnastics strength,” she says.

    Her “second session will be Olympic weight lifting and strength training and squats, then the last session would be more control work,” she continues. “I have one day a week for a physio day or a lower volume day where I will train once and then I have one day a week for active recovery.”

    “I will dedicate one day a week to active recovery so I go for an easy swim or an easy warm up and dynamic stretching to help my body recover,” Annie says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

    Annie Thorisdottir/Instagram

    Annie eats a big meal in the morning. “On a typical training day I would eat four fried eggs, three pieces of bacon and then a little oatmeal and that would be my breakfast. Then I would train and after that first session, I would have a smoothie with banana, protein powder, and some almonds. This is high calorie so I have it before another session,” she tells Women’s Health. For lunch, “I tend to have a chicken salad, and then I will train again before having a snack like a banana or a protein bar, and then I’ll make dinner. Dinner can be pretty much anything, meat, salad, I actually do have fajitas probably three times a week!” She focuses on eating whole food. “For me, it’s all about remembering to eat enough high-quality food! I’ve tried Paleo; I’ve tried a lot of diets and I think what they all taught me was what’s going inside my body effects my training – most importantly where I get carbohydrates. I stopped eating bread and pasta and just saw how it affected me, I stopped eating dairy and saw how that affected me. I then added things back into my diet to see if I felt any different. I would say I kind of eat paleo but I add some extra carbohydrates and I eat dairy as well. Paleo didn’t really work for me because I don’t think I was getting enough carbs, so I wasn’t recovering well enough, I lost a lot of weight. I also don’t count my macros, no.”

    Annie has a unique self-care method. “I do contrast bathing [treating muscles by immersion in cold and hot water to reduce swelling and inflammation] every other day. We have a hot tap and a cold tap at the gym, so if I’m pushing myself really hard on something I might even do it in between training sessions, just to get the body and the nervous system ready for the next session,” she tells Women’s Health.

    Annie also understands the importance of rest. “It’s sleep that really matters for recovery, that’s when the body is really focused on healing itself,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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