Andreia Brazier in Two-Piece Workout Gear Shares "Jumping Box Workout"

Andreia Brazier is doing box jumps! The four-time Fitness Model World Champion who is “empowering women to unleash their fullest potential” accompanied a video of her doing them with sage advice: “Train smart! Keep your joints safe! You will always need them specially after 40's ......,” she captioned it. What are all the ways she stays in shape?

1. She is Anti-Bad Carbs

Brazier posted a video that says you should avoid “processed foods, particularly those high in sugar, salt, and unhealthy fats,” because “they are addictive and lead to cravings and overeating.” She listed more short-term side effects. “Processed foods are often high in refined sugars, unhealthy fats, contributing to weight gain and obesity.” Not to mention: “The high sugar content in processed foods contribute to glycation, a process that accelerates aging of the skin and other tissues.”

2. She Does Functional Training

“Who needs heavy lifting when you can train smart?,” she captioned one post. “My approach to functional training for longevity is all about shaping and toning your body while keeping it enjoyable and effective! 🏋️‍♀️ Dive into exercises that boost strength, flexibility, balance, and mobility, perfect for everyday activities and injury prevention as you age. From squats to lunges and reaching exercises, we're mimicking daily tasks to keep you agile and independent for years to come. Plus, we've got a stash of core-stabilizing and joint-loving moves to supercharge your overall quality of life!”

3. She Ups Her Protein

Brazier shared a video of protein ice cream. “Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein,” says Piedmont Health. Also: “About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.”

4. She Uses Bands

“Exercise bands can be a safer alternative than traditional weights for older adults because they exert less force on your joints and bones. This means that you can use more stimulus to the muscles with less chance of injury. You can easily control the difficulty and resistance of the exercise band,” says Village Physio.

5. She Does Box Jumps

How to do Box Jumps? Says the NASM:

“Step 1:

Stand with your feet hip to shoulder width apart and toes pointing straight ahead. Draw in the belly button.

Step 2:

Rapidly descend to a depth that feels explosive (typically around a quarter squat) while pulling the arms back to the side.

Step 3:

Quickly and powerfully reverse the pattern and jump up and forward, raising the arms above the head. Land as quietly as possible on the box.

Step 4:

Once balanced, step down off the box. Maintain posture throughout.

Step 5:

Repeat for the desired number of repetitions. Avoid knees collapsing inward, back arching or slouching, or uncontrolled head movement.”

1. She Does Plyometric Exercises

As you can see from her recent post, Brazier likes to do plyometric exercises to stay in shape. She talked about the benefits of these exercises in her Instagram post. “Plyometric exercises develop neuromuscular coordination, leading to better movement efficiency. They target fast-twitch muscle fibers, which contribute to greater muscle strength and endurance also boost cardiovascular health and endurance.”

2. She Does Hip Workouts

Brazier makes sure to do hip workouts. She shared some of her favorites in this Instagram video, and talked about the benefits in the caption. “Having healthy hips enhance your ability to move freely and perform daily activities without pain or restriction. Can help prevent and alleviate pain, reducing the risk of conditions like arthritis and hip labral tears. Strong and flexible hips contribute to better posture and balance, reducing the risk of falls and improving overall stability, improved strength, flexibility, and performance in various sports and daily activities. Healthy hips help distribute weight and stress evenly across the lower body, reducing the risk of injuries to the hips, knees, and lower back.”

3. She Functional Trains

Brazier likes to do functional training to stay in shape. She shared the benefits in the caption of this Instagram post. “Mobility and functional training offer several benefits, including: 🔹Improved Range of Motion: Enhances flexibility and joint movement, reducing stiffness and promoting better overall mobility. 🔹Enhanced Functional Strength: Strengthens muscles and improves coordination for everyday activities, making tasks like lifting, bending, and reaching easier and safer. 🔹Injury Prevention: Reduces the risk of injuries by improving joint stability, muscle balance, and body mechanics. 🔹Better Posture and Alignment: Promotes proper alignment and posture, which can alleviate back pain and other musculoskeletal issues plus many other benefits.”

4. She Does Strength Training

Brazier likes to strength train, and shared this video on Instagram of herself doing some exercises. She captioned it, “Weight training offers several joint-related benefits, including: Increased Strength: Strengthening muscles around joints helps support and stabilize them, reducing the risk of injuries such as strains and sprains. Improved Joint Stability: Resistance exercises improve proprioception (awareness of body positioning) and neuromuscular coordination, which enhances joint stability. Joint Protection: Building muscle strength through resistance training can protect joints from impact and reduce the load on them during daily activities.”

5. She’s Consistent

Brazier makes sure to stay consistent with her wellness. She talked about this in the caption of this Instagram video. “Stay healthy and fit goes much beyond looking good! It is a goal for anyone who wants to maintain their physical and mental well-being and of course their overall health. This goal involves making wiser choices that promote balanced nutrition, regular exercise, sufficient sleep, and stress management. Getting in good shape is much more important than simply having a nice body because it strengthens and improves our overall health, including our mental faculties. A weak, unhealthy body often reflects a weak and unhealthy mind.”

Yasmin Brunet is a model and entrepreneur with more than 7 million followers on Instagram. Why so popular? She’s fit and shows you how. “Another day, another workout,” she captioned one recent post, where she can be seen sparring with a coach. How else does the 36-year-old stay so strong? Read on for her wellness habits that you can adopt, too.

1. She Loves Her Pooch

Brunet is seen smooching a pooch in one video. “One notable benefit is that dogs force you to get up and move. One research study found that dog owners are more likely to report regular physical activity than people who don't own dogs. Activities associated with dog ownership, like feeding, grooming, playing and letting them outside, all increase physical activity levels. Physical activity improves blood flow, induces muscle contraction and reduces joint stiffness,” says the Mayo Clinic.

2. She Uses Battle Ropes

“Battle Rope training allows for safe and effective ways to train force production in all three planes of motion, as an integral part of any well-rounded strength and conditioning program,” says NASM. If you are looking for a tool that recruits multiple core musculature in movements, then the Battle Rope is that tool. High to moderate levels of activation have been found in obliques, erector spinae, and gluteus medius (Calatayud, 2015).”

3. She Does Squats With Kettlebells

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“Kettlebell training is a flexible and useful strategy for improving players' performance in a variety of sports. It adds value to athlete training programs by enhancing strength, power, endurance, explosive power, and postural coordination,” says one study.

4. She Does Crunches

Yasmin Brunet/Instagram

Before boxing, Brunet does some light crunches on an stability ball. To get set up, “sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock,” says ACE Fitness.

5. She Boxes

“The calories you burn during boxing can help you maintain or achieve a healthy weight,” says the Cleveland Clinic. “One study compared boxing training versus moderate-intensity walking in people with a body mass index (BMI) of greater than 25 (which is considered having overweight/obesity). The researchers noted reductions in BMI, waist circumference and body fat percentage in the boxing group, while the walking group showed no changes.”

Natacha Oceane is living her best life – in her exercise clothes. In a new social media post the influencer flaunts her amazing body in a two-piece workout set while spending time with her besties. “A generous helping of the best friends going, becoming a beginner again, a splash of ✨vertigo✨, and a garnish of badass girls conquering the world 🧗‍♀️🚣‍♀️ Making the most out of every minute 🥹🪁 🏄‍♀️ 👩‍❤️‍💋‍👩🦋🐠👧🏼🪸🥖,” she captioned the Instagram photos. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Lower Body Plyometric Workout

“Level up lower body days w some accessible plyos + explosives to help you move better,” Natacha writes in a post. “Plyometric (v low ground contact time) and explosive (near maximal force in ‘every’ rep) exercises are huge for moving more like an athlete: more power, fast twitch muscle fibres, better running economy, stronger bones, fewer injuries etc etc 🌈🦋 So they’re always staples for functional development, alongside all ya classics like squats, lunges + hip hinges ofc.” She went on to reveal her “fave, more accessible movements to sprinkle into lower body days!”

2. Snap Step-Up and Knee Drive + Skater Hops

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Natacha Oceane/Instagram

Snap step-up and knee drive (10 reps/side x 3): “Pause between reps if it helps you maintain your balance: all that matters is that we’re really *snapping* forcefully downwards+upwards together,” she says.

Multidirectional skater hops (30s x 3): “Stay up on your toes to minimise ground contact time. Slow it all down to start and once you’ve found your rhythm you’ll be unstoppable.”

3. Weighted Snap Step-Up and Knee Drive + Pogo Hops to Box Jumps

Natacha Oceane/Instagram

Weighted snap step-up and knee drive (8-12 reps/side x 3): “Just like before but on a smith so we can focus a little less on stabilisation and instead max out our power generation. A light weight works: we still want <1 second knee drives,” she says.

Pogo hops to box jump (30s x 3): “Quick, low pogo hops (staying up on the toes and without much knee flexion) straight into a box jump,” she adds.

4. Explosive Quarter Squats + Rapid Single Leg Calf Raises

Natacha Oceane/Instagram

Explosive quarter squats (15 x 3): “Full-range barbell squats are king but explosive low-range squats all the way up into a calf extension can really help with sprinting, accelerating, vertical jump and just becoming ✨dynamic,” she says.

Rapid single leg calf raises (10-15 per side x 3): “Speedy down, speedy up! I do mine with my non-working knee up to help minimise knee flexion.”

5. DB Hang Power Clean + Sprints

DB hang power clean (15 x 3): “Extend at the hips (drive them forwards) quickly and snap up. Land with slightly bent knees if you’re going for heavier weight!” she says.

Sprints: “>80% sprints (so generally <30seconds) with +1min of rest to really target your power,” she writes.