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  • Bodybuilder Theresa Ivancik in Two-Piece Workout Gear Does Pull Ups

    Bodybuilder Theresa Ivancik in Two-Piece Workout Gear Does Pull Ups

    Theresa Ivancik is an accomplished bodybuilder who frequently shares her intense workout routines and motivational messages with her fans on Instagram. Recently, Ivancik posted a video showcasing some of her favorite upper body exercises, including pull-ups, lat pulldowns, and dual pulley rows. She highlighted her focus and dedication, writing in the caption, “The time that leads to mastery is dependent on the intensity of our focus ✨3 weeks out – @mrolympia.” Ivancik’s commitment to her craft is evident in the hard work she puts in at the gym, and her journey to mastery has inspired many of her followers. Here’s how Theresa approaches her fitness regimen and the healthy lifestyle she embodies.

    Ivancik is seen doing pull ups in her Instagram video. Asphalt Green states that the exercise is very beneficial. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

    Theresa Ivancik/Instagram

    Ivancik is also seen doing lateral pulldowns in her video. This is also a great exercise to do. According to Piedmont, “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

    Ivancik makes sure to do shoulder exercises. In this Instagram video, she is seen using the shoulder press machine. NIFS states that the exercise has a lot of benefits. “Throughout the history of fitness and muscle, one of the sexiest exercises is the overhead press (OHP). The overhead press is used as an assessment of one’s strength, it’s involved in the popular Olympic lifts and many activities of daily living, and it feels pretty darn good to lift something heavy up over your head. With so many variations that can develop strength and stability in the upper body, the overhead press can be a phenomenal tool in a training toolbox.”

    Ivancik shared this video on Instagram of herself walking her dogs. She captioned it, “These are the days we cherish most—those precious moments spent creating memories with our beloved fur babies. Whether it’s a playful romp in the park, a cozy cuddle on the couch, or a spontaneous adventure, our pets bring endless joy and unconditional love into our lives. ✨ Each day offers a new opportunity to bond, laugh, and make unforgettable memories with our furry companions. So, let’s embrace these moments, treasure the joy they bring, and celebrate the special place our pets hold in our hearts. 💞”

    Ivancik is committed to staying healthy. She talked about this in the caption of this Instagram post. “✨Walking that walk isn’t just about moving; it’s about living with purpose and confidence. It means embodying your values and aspirations in every step you take. Whether it’s pursuing your goals, standing up for what you believe in, or simply carrying yourself with self-assurance, walking that walk shows the world who you are. When you walk that walk, you inspire others to do the same. It’s about action, integrity, and making a positive impact. So, lace up your shoes, hold your head high, and stride forward with determination. Your journey is yours to own, and every step counts.✨”



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  • Bodybuilder Monique Jones in Two-Piece Workout Gear Leads “Posing Practice”

    Bodybuilder Monique Jones in Two-Piece Workout Gear Leads “Posing Practice”

    Monique Jones is striking a pose in her workout gear. In a new social media post the bodybuilder works with one of her clients, showing off her muscular body in a two-piece exercise set. “Posing practice with Jenn! 👙#posingcoach #moemuscle #keepitmoving,” she captioned the Instagram post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

    Monique started bodybuilding at sixteen. “I had a gym membership ever since then. I was always intrigued by the weights and the gym atmosphere. A few years go by, about the age of nineteen, I was approached by a trainer and he said ‘with your physique you should try and do a competition.’ I tried it and did my first figure competition in 2001,” she told Promoting Women about how she got her start.

    The bulk of Monique’s workouts involve strength and weight training to build muscle. 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

    Sometimes, Monique takes her workouts outdoors. “Nothing like getting some vitamin D as you get in a great workout routine! 💪🏾#coachjones #moemuscle #keepitmoving,” she captioned a post of an outdoor workout session. 

    Monique loves to dance. “I’m just different on all aspects and I embrace it! I’m not one to be put inside a box. Matter of fact, I dance around that box,” she joked in a caption of an Instagram video. Dancing is a great workout for many reasons. Not only does it build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

    Monique understands the importance of stretching. “Stretching and some good music is good for the soul,” she captioned a post. “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.”



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  • Tennis Player Marta Kostyuk in Two-Piece Workout Gear “Looks Very Strong”

    Tennis Player Marta Kostyuk in Two-Piece Workout Gear “Looks Very Strong”

    Marta Kostyuk is hitting tennis balls – in her two-piece set. In a new social media post the tennis star shows off her amazing body in her tennis whites, throwing her fans into a frenzy. “It’s just amazing how absolutely fit Marta is!!,” writes one of her followers. “Totally toned muscle 💪.. and very beautiful too.” Another added: “Marta Kostyuk looks very strong.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

    Marta explains how she became a tennis player. “My mom was working a lot when I was small and, I don’t remember it, but my mom told me that I wanted to play tennis so much so I could see her. I have two more sisters, one older and one younger. I was in the middle but it was the period when my mom was working so much as a coach. I didn’t see mom that much. I wanted to see her a lot, so I was practicing. In the summer I was on the court from 8 in the morning to 8 in the evening, from when I was 4 or 5. At the same time I was doing pairs acrobatics, from 5 to 11. We finished fourth place in the national championships,” she told WTA Tour. “Tennis was the main goal, so I decided to stop acrobatics. I had to be so careful with my weight and it was so much stress. Evey day I was coming from school worrying about my weight. When I was 11, I decided to stop.”

    Marta enjoys swimming. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well. 

    Marta also enjoys stand up paddleboarding. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and also a great form of cardio. The water sport can burn an average of 385 calories for a 140 pound male and 436 for a female the same size, per a study conducted by Arizona State University.

    To get her body ready for the court, Marta spends time in the gym strength training. “Warmed up? Yeah, dead,” she captioned a post. 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

    Another stay-fit in the water activity of Marta’s? Surfing. According to the Australian government’s Better Health, surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength, which also strengthens from the paddling, and leg and core strength. “Once you’re standing up on the board, strong legs and a strong core will keep you up,” they say. 

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  • Bodybuilder Pauline Nordin in Two-Piece Workout Gear Shares Push-Up Workout

    Bodybuilder Pauline Nordin in Two-Piece Workout Gear Shares Push-Up Workout

    Pauline Nordin is getting sweaty in her workout clothes. In a new social media post the bodybuilder shows off her incredibly fit figure during an exercise session at the gym. “The lack of heavy looking equipment doesn’t mean the workout feels LIGHT. If it feels TOO LIGHT it does not matter how heavy it is, it’s all relative. But the mind usually stops all development in body, due to fear of reps past 21! The burn starts there, past the “honeymoon” phase of a workout, will you last and keep your passion and love for the game? I will because I keep it INTERESTING and I live to prove myself wrong about myself and to be my BEST PAULINE so I have THE BEST FRIEND IN ME FOR ME in this body life with a 100% guarantee of no fail no flake no let go. That’s the kind of partner I want in my life, someone I know without doubts will BE ALL I NEED AND ALL I WANT. So I’m that! ALL MY LOVE TO YOU ALL! I’ll share the podcast on my story then I will spend my weekend in solitude to meditate and just be happy, but first LEG DAY!!!” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

    Pauline discussed her road to bodybuilding to Simply Shredded. She explains that at 17 she was in the “not eating and doing 500 sit-ups a day” routine. “I accidentally bumped into a Muscle & Fitness magazine and saw the fitness model on the cover. I was terrified, she looked CRAZY, but in some way it caught my attention,” she said. “I realized it took dedication, discipline, a lot of exercise and a strict diet. I liked that and felt this was meant for me. I decided to become a pro bodybuilder, went to my first gym and told the trainer I was going to be onstage in 2002 (3 years later) and I needed to get muscular. Said and done, I trained nonstop for 3 years, went on stage and became the ‘Teen National Champ’ three years in a row and runner up in the Senior Division Under 52 kilograms 2 years in a row.”

    Pauline relies on free weights, “1-8 reps, and old-school compound lifts,” she says. “I don’t have a set routine, but I am always including the compound basic movements like squats, presses, free weight rows, pull-ups. I don’t keep track anymore about sets and reps, I used to do it for a decade and then called it a day. As soon as I write up a routine I get the urge not to follow it so that’s why I improvise and go with what I have mentally prepared for myself the hour before.”

    Shutterstock

    Pauline also does cardio. “I also do cardio 6 days a week. I alternate between short intense sessions (20 min) @ 85-90% MHR and slower ones at 70% MHR,” she says. 

    Here are Pauline’s 3 favorite exercises:

    1. Deadlifts: “Because they shape the whole body,” she says.
    2. Shoulder Presses: “Because they give the illusion of broader shoulders and a smaller waist,” she explains. 
    3. Bent Over Barbell Rows: “The king of upper body muscularity,” she says. 

    “I super emphasize on veggies, I don’t eat grains except for wheat bran on ‘plan A’ days which is a ‘Veggie/Protein/EFA’ diet. On plan B days I refeed which means about 100-300% more calories and almost all carbs from oats, rice, pumpkin, jello pudding etc. I use lots of BCAAs and fish oil supplements in my diet as well. I am an AST sports science athlete and use their products and I follow my own diet concept: FIGHTER DIET!” Pauline says.

    • “Meal 1: Wheat bran, Whole flax cooked to Porridge, added vanilla Vp2, Cinnamon, Truvia
    • Meal 2: Egg whites, CLA & Fish oil
    • Meal 3: Egg whites
    • Meal 4: Pre workout shake with BCAA’s, Glutamine & Beta-alanine
    • Meal 5: Vp2 shake with BCAA’s, Glutamine, NAC
    • Meal 6: Veggies, Chicken or Egg whites or Pink salmon, some Shirataki noodles & mustard
    • Meal 7: Chocolate protein powder with cocoa powder and coconut shreds plus stevia to sweeten it”

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  • Influencer Emily Sears in Two-Piece Workout Gear is One of “Two LA Girlies at Griffith”

    Influencer Emily Sears in Two-Piece Workout Gear is One of “Two LA Girlies at Griffith”

    Emily Sears is heating up the Hollywood Hills – in her two-piece workout gear. In a new social media post the Australian influencer-slash-model and her beloved pooch take a hike up to Griffith Observatory. She made sure to show off her famous physique, wearing a belly-baring pink exercise outfit. “Two LA girlies at Griffith 🦮,” she captioned the series of Instagram snaps. “🔥🔥Wow 🔥🔥,” commented one of her followers. “So cute,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

    Emily makes sure to keep a lot of fruit and veggies on hand for healthy eating. “In order to plan healthy meals for the week, I like to stock up on organic produce and fresh herbs at local farmers’ markets once or twice a week and grab what’s in season. I like to switch it up and grab different green produce each time so I don’t get bored, plus farmers markets tend to have more interesting varieties of veggies to choose from!” she captioned a post. 

    Emily is a big fan of Pilates. “Hello from the reformer #pilates,” she captioned a post. “Pilates I love u,” she added in another. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body’s inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

    Emily is a surfer girl. “Beach bum,” she captioned a photo of herself, walking with her surfboard. According to the Australian government’s Better Health, surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength, which also strengthens from the paddling, and leg and core strength. “Once you’re standing up on the board, strong legs and a strong core will keep you up,” they say. 

    One way Emily winds down at the end of a day? Soaking in the hot tub. “Join me?” she captioned a photo. If you don’t have access to a hot tub, just take a bath. They have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits.


    Emily enjoys hiking, as she does in her recent post. 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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  • IFBB Pro Valentina Mishina in Two-Piece Workout Gear Says “This is Freedom for Me”

    IFBB Pro Valentina Mishina in Two-Piece Workout Gear Says “This is Freedom for Me”

    Valentina Mishina is celebrating her freedom in Miami – showing off her abs. In a new social media post the IFBB pro flaunts her flat abs in a two-piece workout set posing for a mirror selfie. “You know why do I like Miami that much? Because you don’t need to pretend. You can just be you. In swimsuit and fancy slippers walk around and go in your building without any pressure and judgement. This is freedom for me. I live in my own world and focus on more important things in life than just how I look. Love it about USA in general actually,” she captioned the Instagram snap. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

    Bodybuilding and strength training is Valentina’s go-to workout method. 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

    Valentina does a lot of glute workout. “The largest and one of the strongest muscles of the human body is musculus gluteus maximus – the large gluteus muscle. It forms most of the shape and appearance of the buttocks. Because to give her the necessary stimulus, you gotta sweat,” she wrote in a social media post. Some of the exercises she does for her glutes are hip thrusts and “any form of squatting,” she revealed in another post.

    Valentina regularly shares videos of herself dancing. Dancing is a great workout for many reasons. Not only does it build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

    Valentina calls golf her “hobby.” Here she is hitting balls. A comprehensive review published in the British Journal of Sports Medicine found that golf’s health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

    Valentina also rides horses. “And here I come to you with a new portion of stories about how it all began and what I encountered. #aboutmyself #horseriding #lifequotes #life #enjoythemoment #nature #horses #enjoylife #lifegoals #fitnessmotivation #fitgirls,” she captioned a video of herself horseback riding. According to the American Heart Association, riding horses is great for your health. Not only does it boost cardiovascular health, but builds core strength, burns calories, and lowers blood pressure. It is also great for your mental health as it helps relax you.



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  • Influencer Isabelle Shee in Two-Piece Workout Gear Says “Play a Hole With Me”

    Influencer Isabelle Shee in Two-Piece Workout Gear Says “Play a Hole With Me”

    Isabelle Shee is working on her swing – in her exercise clothes. In a new social media post the golfer-slash-influencer flaunts her amazing figure in a two-piece set while on the course, driving her followers wild. “You are so beautiful,” commented one. “Nice par!!!” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

    Golf is Isabelle’s go-to sport. A comprehensive review published in the British Journal of Sports Medicine found that golf’s health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

    In the winter you can find Isabelle snowboarding. “Feeling 29 & fine in Austria,” she captioned a post of herself snowboarding in the Austrian Alps. According to the University of Rochester, snowboarding, like skiing, is a great cardiovascular workout. “Because they are also weight-bearing exercises, they strengthen your bones as they tone your muscles,” they say. “Cardiovascular or aerobic exercises also work to reduce your risk for chronic diseases, and lower blood pressure. They also help you maintain a healthy body weight. Through regular aerobic exercise like skiing and snowboarding, you lower your risk of developing conditions like diabetes and heart disease, having a stroke, and perhaps even getting cancer.”

    Isabelle also enjoys kickboxing. “Nothing like some early morning kickboxing to start off the day,” she captioned a clip of herself working with her trainer.  Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness. 

    Isabelle spends a lot of time at the Dogpound where she does strength training workouts. In this clip she executes curtsy lunges, monster walks, and plank variations. “Love working out with old & new friends in NYC @modelinsider_ @dogpound 🤩👯🏋🏻‍♀️ @molly_ertel,” she captioned the post. 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

    Isabelle got her nickname as “Sock Girl” after following in the footsteps of fellow golfer Paige Spiranac, who “opened up the door for golf influencers,” she told NY Post. “It was around 2016 when I decided to stop pursuing the LPGA and turned to social media,” Shee said. “It was around the time that Paige got much exposure and opened up the door for golf influencers. I just happened to be a female golfer at the time, so I’d say I got really lucky.”



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  • IFBB Competitor Nathalia Melo in Two-Piece Workout Gear Says “The Scale is a Tool”

    IFBB Competitor Nathalia Melo in Two-Piece Workout Gear Says “The Scale is a Tool”

    Nathalia Melo, a highly successful fitness coach and IFBB competitor, is well-known for sharing her fitness journey and expert advice with her large Instagram following. Her posts are packed with motivation, practical tips, and personal insights into living a healthy and balanced lifestyle. Recently, she took to Instagram to share a powerful message about using the scale as a tool in weight management, emphasizing that there’s no shame in wanting to lose weight or in using the scale to track progress. “If you want to lose weight, there is no shame in saying it… and, there is also no shame in utilizing a tool to measure that! Note that I am not talking about obsessing over it, but rather acknowledging that IT IS a tool. Not a perfect tool, but an accessible one,” she wrote, encouraging her followers to approach their fitness goals with confidence and realism. Beyond this, Nathalia shares plenty of practical tips and insights into her daily routines that keep her at the top of her game. Here’s a closer look at some of her go-to habits and practices that help her maintain her incredible physique and healthy lifestyle.

    Nathalia Melo/Instagram

    In this Instagram post, Melo shared some of her favorite breakfast recipes. One thing she enjoys making are egg white muffins with veggies. Egg whites have a lot of health benefits. Trios Health states, “If you’re open to a change, utilizing just the whites of the egg every now and then can benefit your heart, particularly if cholesterol is a concern. Egg whites are low in calories, high in protein and have no cholesterol.”

    Nathalia Melo/Instagram

    Another recipe that Melo included in her Instagram post was overnight oats with protein powder. Oats have a lot of health benefits. Harvard Health reports, “Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body.”

    Nathalia Melo/Instagram

    The final recipe Melo included in her Instagram post is a smoothie. According to John Hopkins Medicine, smoothies have a lot of benefits. “Smoothies are popular for good reason. Whirling healthy, whole ingredients together in a blender can give you great nutrition that’s delicious and easy to enjoy on the go.”

    Melo makes sure to stay hydrated. She shared this video on Instagram of herself drinking water in the gym. She captioned the post, “How much water do you drink a day?” According to Harvard Health, getting enough water is very important. “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.”

    Melo loves to swim to stay in shape. She shared this post on Instagram of herself wading in the ocean. The Cleveland Clinic states that swimming and spending time in water can help build muscle. “The built-in resistance that water provides helps build muscles and makes you stronger. And because water is more resistant than air, swimming does this faster than land workouts like running and biking.”



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  • IFBB Competitor Nathalia Melo in Two-Piece Workout Gear Says “The Scale is a Tool”

    IFBB Competitor Nathalia Melo in Two-Piece Workout Gear Says “The Scale is a Tool”

    Nathalia Melo, a highly successful fitness coach and IFBB competitor, is well-known for sharing her fitness journey and expert advice with her large Instagram following. Her posts are packed with motivation, practical tips, and personal insights into living a healthy and balanced lifestyle. Recently, she took to Instagram to share a powerful message about using the scale as a tool in weight management, emphasizing that there’s no shame in wanting to lose weight or in using the scale to track progress. “If you want to lose weight, there is no shame in saying it… and, there is also no shame in utilizing a tool to measure that! Note that I am not talking about obsessing over it, but rather acknowledging that IT IS a tool. Not a perfect tool, but an accessible one,” she wrote, encouraging her followers to approach their fitness goals with confidence and realism. Beyond this, Nathalia shares plenty of practical tips and insights into her daily routines that keep her at the top of her game. Here’s a closer look at some of her go-to habits and practices that help her maintain her incredible physique and healthy lifestyle.

    Nathalia Melo/Instagram

    In this Instagram post, Melo shared some of her favorite breakfast recipes. One thing she enjoys making are egg white muffins with veggies. Egg whites have a lot of health benefits. Trios Health states, “If you’re open to a change, utilizing just the whites of the egg every now and then can benefit your heart, particularly if cholesterol is a concern. Egg whites are low in calories, high in protein and have no cholesterol.”

    Nathalia Melo/Instagram

    Another recipe that Melo included in her Instagram post was overnight oats with protein powder. Oats have a lot of health benefits. Harvard Health reports, “Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body.”

    Nathalia Melo/Instagram

    The final recipe Melo included in her Instagram post is a smoothie. According to John Hopkins Medicine, smoothies have a lot of benefits. “Smoothies are popular for good reason. Whirling healthy, whole ingredients together in a blender can give you great nutrition that’s delicious and easy to enjoy on the go.”

    Melo makes sure to stay hydrated. She shared this video on Instagram of herself drinking water in the gym. She captioned the post, “How much water do you drink a day?” According to Harvard Health, getting enough water is very important. “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.”

    Melo loves to swim to stay in shape. She shared this post on Instagram of herself wading in the ocean. The Cleveland Clinic states that swimming and spending time in water can help build muscle. “The built-in resistance that water provides helps build muscles and makes you stronger. And because water is more resistant than air, swimming does this faster than land workouts like running and biking.”



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