5 Simple Fitness Habits To Stay Toned Like Mariana Morais

Juliana Mota is getting the weekend started off right – in her exercise clothes. In a new social media post the bodybuilder flaunts her amazingly fit figure in a two-piece set, driving her followers wild. “The best way to start the weekend is with a new outfit,” she captioned the Instagram photo. “The fit is beautiful,” commented one of her followers. “On fire 🔥” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Protein and Clean Carbs

Juliana also maintains a healthy diet. “Focus on getting a good source of protein and clean carbs. My two favorite post-workout meals are chicken with rice or whey protein with cream of rice and berries. No secrets here—just simple, effective nutrition! 🥗If you want to maintain a healthy and feminine look, the ‘secret’ you’re searching for is on your plate,” she revealed in a post.

2. Being a Better Version of Herself

Juliana “used to have a very different view of competitions,” she writes in a post. “Today, the only thing I truly want is to become a better version of myself. I don’t care about the rivalry or the animosity between some athletes. I don’t care about comparisons. Even though I don’t care about these things, at the end of the day, it’s still a competition, and the show must go on. My advice is: don’t take anything personally. If someone tries to compare you with other athletes, remember that it’s just part of the game. Don’t take it personally because the results will be determined on stage by the judges. We’re all in the same field, striving for the same goals, maybe for different reasons, but we understand each other better than anyone else does. We may be rivals on stage, but respect and fairness should always be the most important aspects of our journey. Are you seeing the girl in the picture? She’s the only one I compare myself to. She’s come from so far away that everything she’s experiencing now feels like a dream, and she’s grateful for it. Does she want to win some shows? Oh, yes, she does. Does she work for it? Absolutely! And if she doesn’t win a specific show, she will evaluate what she can do to be even better in the next one. She’s ready to learn whatever she needs to keep improving. She’s here to experience situations, feelings, emotions—everything life has to offer. Tomorrow is just one more special moment she wants to live fully.”

3. Changing Intensity

Juliana regularly changes intensity with her workouts. “100 kg on Bulgarian SS 💥It’s not the first time I do it, I have cycles of training where I explore different qualities of my muscles and body. @trainedbyvicente even said, ‘You could have done more reps,’ but I didn’t want to push it too much 😅 it was the first exercise and I wasn’t wearing my knee sleeves or my belt. Guys, intensity is about the weight you use (heavier you lift more intensity you put on it) Everything else is just talk. Do you always need to train this way? No. Is this the only way that works? No. But make sure to periodize your training to use your STRENGTH at the right time,” she revealed in a post.

4. How to Get in Shape Quickly

Juliana revealed how to get in shape quickly. “Since I started my fitness journey, I’ve always tried to maintain a “decent” body fat level throughout the year. Every time I need to cut some weight, we’re talking about 5-6 kg (and half of this is just water retention). I’ve been consistent with my diet for 12 years now, and I’ve been training for 18 years since I started when I was 12 years old. 👶🏻 For someone who has a lot of weight to cut, or someone who is just starting their fitness journey, please be kind and patient with yourself,” she wrote, listing the following suggestions:

✅Start by determining your caloric intake for cutting.

✅Multiply your weight by 0.05 to find out the ideal amount of water and be VERY CONSISTENT with your water intake.

✅Make sure you have all the necessary vitamins and minerals in your diet.

✅Fiber is extremely important.

✅Manage your stress and get enough sleep to recover properly.

✅With all those points in place, add 2 caps of Hydroxycut in the morning before your fasted cardio (if you do it). If not, you can also take it before your training. Just make sure not to take it too close to bedtime to avoid affecting your sleep.

5. Hydration

Juliana makes sure to hydrate, especially because she spends so much time exercising. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Maria Gabriela De Faria is training with Jennifer Holland – and looking super fit. In a new video shared by both of the stars, they break a sweat during an intense strength and weight training session. “Working out with the destroyer,” she captioned the clip. How does the Superman star maintain her fit physique? Here is everything you need to know about her diet and exercise routine.

1. Vegan Diet

María consumes zero animal products. Her veganism was inspired by her cat. “It might sound crazy but that’s how it all started,” she told Modern Wellness Guide. “I started thinking how crazy it was for me to love and care for my cat and at the same time pay for somebody to kill, cut, and package another animal who feels the same amount of pain, joy, happiness, and desires as my cat,” she said. “It’s a statement about peace, love, and kindness to every single being on the planet.” María’s vegan diet fuels her workouts. “It made me faster and stronger than ever and gave me all the energy I needed to wake up at 4 a.m., work out, and then go on a 16-hour work day,” she said.

2. Regular Hikes

You can often find María hiking, “one of the best ways to get exercise,” the National Parks Service says, Some of the physical benefits include building stronger muscles and bones, improving your sense of balance, improving your heart health, and decreasing the risk of certain respiratory problems. It also offers many mental health benefits, according to a Stanford University study.

3. She Sticks to Healthy Snacks

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María loves to snack. However, she makes sure to keep healthy snack on hand so she doesn’t reach for junk. “When I went fully vegan, I educated myself in terms of what to eat at different times and for different situations. Now I know that success comes with being prepared, so I don’t leave my place without nuts or fruit. It’s just that easy,” she told Modern Wellness Guide.

4. Strength and Weight Training

To get ready for Superman: Legacy she spent a lot of time at the gym: “Now you know why I’ve been working out like a crazy person.” Her routine consists of a lot of weight and strength training exercises, using hand weights and body weight.

5. Cooking

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María loves to cook. “It takes no time to cook some rice and roast some veggies,” she says. “Just eat what comes from the earth, like rice, quinoa, all types of beans, all kinds of veggies, all fruits, all the nuts,” she added, revealing that she also stays away from processed foods. “Make sure your food is full of color and life.”

6. Here Is Her Workout

In their workout video the women do “a combination of dumbbell squats and step ups,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. They also do kneeling alternating ball slams and a “Plank up burpee but just without the jump at the end,” she says.

Sofía Vergara is heating up social media in her swimsuit. In a new social media post the 51-year-old actress shows off her age-defying figure, wowwing her followers. “One week til first day of summer ☀️😍 get your bathing suit game ready,” she captioned the series of Instagram snaps. Here is how she approaches diet, fitness, and self-care to look half her age.

1. Pilates

Vergara, who has “bad knees,” uses the Pilates Megaformer for her workouts and trains with Jennifer Yates. “With this machine, I was able to figure out what worked for me. I don’t love it at all, but I love how my body’s changing,” she said. 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.

2. Balance with Food

Vergara “already changed [her] mentality about food” when she moved to Los Angeles in 2005. “If you live here, you can’t always order the high-fat dishes like pasta with truffles. You have a little sushi, and when you’re out with your girlfriends you order a nice salad,” she said. “When I do indulge, I exercise a bit harder the next day. My workout motto is really simple: No pain, no cake!”

3. Five Workouts a Week

[instagram https://www.instagram.com/p/C3tCAbByIaz/?img_index=1Vergara exercises almost every day. “We work out at least five times a week for 50 minutes to an hour, depending on her schedule,” her trainer Jennifer Yates, founder of Studio Metamorphosis, told People. “She’s dedicated!” Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans. expand=1 site_id=26817431]

4. Glute Work

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“She loves working the butt,” Yates told People. “We do a lot of squats and deadlifts and a lunges [on the machine], and we do a lot of things off the machine as well. Recently we’ve been combining some of the heavier weights for the lower body because she’s trying to put a little more mass on, so we’ve been doing a lot of work with kettle bells. She’s really strong!”

5. Hotel Workouts

Vergara doesn’t skip workouts just because she is on vacation. “She’ll take weights and resistance bands with her,” says Yates.

MMA star Claudia Gadelha is making her grand return to the MMA world. Gadelha, 35, shared the news via an Instagram post of her sparring in shorts and a sports bra. “I’m thrilled to announce my official comeback to the MMA scene! After years of grinding different and newfound hobbies, the call of the octagon never truly left me. With a renewed sense of passion and purpose, I’m ready to put my gloves back on once again. This comeback isn’t just about stepping back into the cage; it’s about reclaiming my place among the best, pushing boundaries, and inspiring others to never give up on their dreams. So, get ready for an epic return to the action-packed world of MMA – I’m back and stronger than ever! 💪” she captioned the post. Here’s how the fighter stays fit, strong, and ready to get back into the ring.

1. Rest and Recovery

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Gadelha says her pre-match routine is based on recovery and a good diet. “I try to prioritize recovery today, more than when I was in Brazil, because I didn't know anything about it,” she told Thorne. “All I did was go hard every day. The UFC PI has been teaching me a lot about recovery and now it’s a must for me. I meditate for 5 to 10 minutes and write down my goals for my sessions I have during the day.”

2. Big Brazilian Breakfast

Gadelha enjoys a big breakfast to fuel her training. “I love my breakfast, so I cook a very nice Brazilian breakfast every morning to be nourished for my hardest session, which is always in the a.m.,” she told Thorne. “I love waking up to a nice cardio session, so even on my rest days, I wake up and go for a nice run or a high intensity session. I work out two to three times a day. Usually a strength and conditioning session and two technical sessions.”

3. Healthy Lifestyle

Gadelha isn’t interested in a “summer body”—she wants a strong body for all seasons. “Wherever I am in the world I will always find a place to go take care of my body and my mind,” she captioned an Instagram post. “Gyms, yoga studios, healthy restaurants and outside activities are always in my search. Because my health is not a summer project, it’s my lifestyle.”

4. Workout Regimen

Gadelha genuinely loves working out. “I train 6 days per week, with 2-3 sessions per day,” she told The Abs Company. “The training intensity goes up a lot in Fight Camp, with 3 hard sessions per day. I tend to do 75 percent cardio, and 25 percent strength training. I love to workout! It makes me feel so good during and after. I really feel satisfied after a good workout..and have that great feeling of accomplishment when I’m done. I like to use the X3S to work my abs. I only do X3S type of movements for my ab training.”

5. Tea and Supplements

Gadelha takes Thorne supplements as part of her health and wellness regimen. “I have been trying to learn new ways for helping my body and brain stop a little bit so I can rest, but my nonstop mindset can keep me away from a good night’s sleep sometimes,” she told Thorne. “I didn't care when I was younger, but now I know how important a good night of sleep is for my health and recovery, so I do everything I can to have a good night of sleep. I put my cell phone away, drink a hot tea, and take my Thorne Melaton-3 around 9 p.m. to be able to sleep at least eight hours every night.”