Ashley Nocera in Workout Gear "Focuses on Mobility"

Ashley Nocera is a fitness model and influencer. She has a presence on Instagram and YouTube. Nocera shared a video on Instagram of herself stretching in April. She captioned the post, “I’ve been focusing more on my mobility and flexibility lately - working on some areas I feel need attention. I believe in order for my body to be able to lift heavier and perform at a top level, prioritizing these type of workouts is key.”

1. She Strength Trains

Nocera likes to strength train to stay fit. She shared this video on Instagram of herself doing box jumps, squats, lunges, stretches, and the agility ladder with different weights. Nocera captioned the post, “TAG A FRIEND 🙌🏼 After being on set for the last month, it feels so good to start getting back into a consistent flow again in the gym.”

2. She Does Burpees

Nocera likes to do burpees to stay fit. She shared this video on Instagram of herself and Carrie Underwood doing them. A Healthier Michigan states that burpees have a lot of benefits. “A burpee is an easy exercise and can be done in almost any location because it involves no workout equipment and only requires a small amount of space. Burpees workout your entire body and are great for building strength and burning calories.”

3. She Works Out With Others

As you can see from her previous Instagram post, Nocera likes to work out with others. She shares a lot of videos of herself working out with others on her account. Better Health states that working out with someone else has a lot of benefits. “Exercising with a friend or loved one can make it more fun, and increase your chances of sticking to your exercise plan.”

4. She Swims

Nocera likes to swim to stay in shape. She shared a photo in this Instagram post of herself in a pool. Better Health states that swimming has a lot of benefits. “Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness, helps you maintain a healthy weight, healthy heart and lungs, tones muscles and builds strength, provides an all-over body workout, as nearly all of your muscles are used during swimming.”

5. She Improves Flexibility

As you can see in the Instagram post, Nocera wants to work on her flexibility. The Mayo Clinic states that having flexibility has a lot of benefits. “Improve your performance in physical activities. Decrease your risk of injuries. Help your joints move through their full range of motion. Increase muscle blood flow. Enable your muscles to work most effectively. Improve your ability to do daily activities.”

Ashley Nocera, a well-known fitness influencer, has captured the hearts of her audience by combining humor and fitness. With a knack for making workouts fun, she often shares comedic videos that showcase her creativity and dedication to staying in shape. In a playful Instagram post from July, Nocera is seen lifting a barbell in various spots around her house—even on the roof. The video, captioned “When your parents tell you to clean the house 😅,” highlights her entertaining yet effective approach to fitness. Known for her engaging social media presence, Nocera inspires her followers to stay active and embrace a healthy lifestyle in a lighthearted and enjoyable way.

1. She Lifts Weights

In her Instagram video, Nocera is seen lifting weights. ACE Fitness states that this is very beneficial. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Does Burpees

Nocera likes to do burpees to keep herself in shape. She shared this video of herself and Carrie Underwood doing them on Instagram. Burpees are very beneficial. The Cleveland Clinic states, “Burpees are brutally efficient as a workout tool, meshing cardio and strength training into an extremely high-intensity package. In seven simple movements, the exercise works your body from top to bottom.”

3. She Hikes

Nocera likes to go for hikes to keep herself in shape. She shared these photos and a video on Instagram of herself hiking up stairs and on a trail. Nocera captioned the post, “The climb speaks to our character, but the view speaks to our soul 🫶🏼” Harvard Health states that hiking is very beneficial. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”

4. She Does Squats

Nocera likes to do squats to keep herself in shape. She included two videos in this Instagram post of herself doing them with weights. Nocera captioned the post, “Been working hard in the lab the last few weeks. Trying to make these booty gains 🍑 👊🏼” Allina Health reports that squats are very beneficial. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

5. She Swims

Nocera enjoys swimming to stay in shape. She shared these photos on Instagram of herself in the pool, captioning them, “Winters almost here.” The Mayo Clinic states that swimming is very beneficial. “Swimming is often touted as a great workout for all ages, offering benefits not only for the body, but also for the mind. As a form of exercise, swimming keeps your heart rate up and builds muscle strength. It also can be a great form of stress relief.”

Fitness trainer Zuzka Light is certified in “integrative nutrition, oxygen advantage, movement & mobility, [and] somatic exercise.” Approaching 1 million followers on Instagram, she has a massive community online that she aims to inspire and motivate. “Join me in the ZGYM for daily training & Mobility at ZuzkaLight.com,” she said on Instagram on a series of photos and videos of her demonstrating mobility drills. Here’s what Zuzka does to maintain her health.

1. She gets a quick workout in

She squeezes in a quick workout session. “The 15 Minute Fit Slide workout series in the ZGYM is one of my favorites for strengthening abs and core. If you implement these workouts into your weekly schedule often, you’ll see great results,” she said on Instagram on a video of her going through the motions.

2. She motivates

She aims to motivate her community to just start being active. “To all my female friends and hard working women out there: It doesn’t matter what your starting point is. You can be a complete beginner, non athletic, not coordinated, and completely out of shape. You don’t have to be in shape to start exercising - that’s the whole point of doing beginner workouts at first,” she said on Instagram.

3. She enjoys hiking

She takes her sweet dogs on hikes and enjoys spending plenty of time outside getting some fresh air. She posted, “6 miles morning hike with Mia & Misha 🐶👧 Mia is still learning how to behave on hikes but she’s making great progress,” on Instagram, on a series of photos of her and her pups taking in the view.

4. She stays consistent

Zuzka Light/Instagram

She remains consistent. “Do you get easily discouraged when you see slow progress? The people who are able to stay consistent with their diet and training are no different than you. They just think differently. This is what they do: 1. They are patient and focus more on healthy habits than on their goals. 2. When something is not working for them, they change their approach,” she said on Instagram. “3. They consider the consequences of instant gratification and frequently remind themselves that avoiding temporary discomfort, such as exercise, will lead to much greater pain in the future. 4. They reward themselves emotionally for every positive action they take. 5. They hype themselves up instead of constantly telling themselves how much they dislike sweating, exercising, or eating healthy.”

5. She works on her mobility

She works on expanding her mobility. “Does your mobility need some work? If you can’t touch your toes, having issues with chronic pain, or if you’re hitting a plateau in your strength training or calisthenics, then regular mobility workouts can really help with that,” she said on Instagram. “The human body was made to move, and the aches, stiffness and even pain that many people experience can be attributed to the fact that many people simply don’t move enough. Or, at the very least, they don't move in such a way that keeps the joints flexible enough to move through their full range of motion (ROM)—something that helps people maintain their independence as they age—throughout one’s life,” according to ACE Fitness.

Brooke Ence is a trainer and fitness influencer. Naturally, she shares a lot of workouts on Instagram. Last week, she shared her favorite hip workouts on Instagram. In it, she is seen doing a stretch while close to the floor. Ence captioned the post, “Keep those hips happy! Tag me if you try this one.” How does she stay so fit? Read on to see 5 ways Brooke Ence stays in shape and the photos that prove they work, and visit her page to see the exercises in action.

1. She Improves Her Mobility

Brooke Ence/Instagram

Ence makes sure to improve her mobility. She shared some of her favorite workouts in this video. In it, she is seen getting up and down from a box. Ence captioned the post, “Working on your mobility can: 1. Enhance flexibility: Mobility exercises help improve joint range of motion, making movements more fluid. 2. Lead to better performance: Increased mobility can improve exercise technique and efficiency, allowing for greater strength, power, and endurance during workouts. 3. Prevent injury: By addressing muscle imbalances and tightness, mobility work can reduce the likelihood of injury. 4. Improve quality of life: Incorporating mobility exercises into your routine promotes better posture, reduces stiffness, and enhances overall physical comfort, contributing to a better exercise experience.”

2. She Does Core Workouts

Brooke Ence/Instagram

Ence has an amazing core, and she does a lot of workouts to keep it in shape. She shared some of her favorites in this Instagram video. Ence captioned the post, “Crunches alone won’t carve out that core! 😅 Here’s the real deal: 1️⃣ Toes to Bar (or Knee Raises for a scaled version) 2️⃣ Plank Rollout (or stick to a solid plank if you’re not there yet). 3️⃣ Windmill.”

3. She Rows

Brooke Ence/Instagram

One piece of gym equipment that Ence likes to use is the rowing machine. She shared her tips for rowing in the caption of this Instagram video. “Struggling with your rowing form? 🚣 You’re not alone. Here are 3 tips to improve your technique and get more from your workouts: 1. Slow down for more power. 2. Reach back to the starting position before your knees bend to start the next rep. 3. Elongate your body for a smoother motion. Watch the full video for a detailed breakdown of these tips!”

4. She Warms Up

Brooke Ence/Instagram

Ence doesn’t skip a warm up. She shared her favorite workouts in this Instagram video. Ence captioned the post, “Preachin’ the warm up gospel! 🔥💪 Never skip the warm up – it’s the secret sauce to crushing those workouts. Proper prep sets the stage for a great workout. Don’t just break a sweat - make it count! I filmed this entire warm up, lift, and metcon and it’s up on my YouTube now! Click the link in my bio to go watch! 2 Rounds: 20 Leg Lifts. 15 Band Pull Throughs. 20 Glute Bridges. 5 each side TRX (or band) Assisted Pistol Squats. 5 each side Band Resisted Lateral Jumps.”

5. She Strength Trains

Brooke Ence/Instagram

A lot of Ence’s workouts involve weights. She shared this video on Instagram of herself using dumbbells. She captioned the post, “Got a set of dumbbells? That’s pretty much all you need. 🤷‍♀️Today’s just get-it-done workout from @nakedprogram: * 3x 15ea Alt DB Bench (neutral grip). * 3x 20 Inverted Pull-Up. * 3x 10 W/Y Press. Then into 12:00 AMRAP: * 200m Row. * 15 Wallball. * 10 Push-Up.”

Niamh Cullen is a successful fitness influencer and trainer, known for motivating her followers with her dedication to wellness. Recently, she shared some behind-the-scenes shots of herself before and after teaching a double spin class, wearing black workout clothes. “Before double,” she captioned one photo, followed by “After double” on another. Cullen’s commitment to fitness and inspiring others is evident in both her personal routine and the encouragement she gives to her community.

1. She Works Out In The Morning

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Cullen shared some of her fitness secrets with VIP Magazine. She says that one way she works out consistently is by doing so in the morning. “I do my usual things, prep my gym gear for the morning, I get moving first thing when I wake up whether it be a walk, a run, a zoom class, yoga or just simple stretching. I find when you start your day off with some sort of movement this will help you keep you motivated.”

2. She Schedules Workouts

Cullen tells VIP Magazine that she likes to schedule workouts. “I also plan out my days, so for example it could be Monday run day, Tuesday mobility, Wednesday HIIT- get a little plan going. Set goals and little targets. I also keep in touch with my friends and we do things together. My friends now join my lives that I’m giving every Tuesday and Thursday so it’s helping them keep motivated because there is always one 100% committed and another not feeling motivated so the encouragement of others will always keep you going.”

3. She Does Mobility Workouts

Niamh Cullen/Instagram

Cullen shared some of her favorite workouts with VIP Magazine. “One thing I would recommend is mobility sessions/workouts as these are great for opening up your body, to get those important stretches in,” she said. “We aren’t moving a lot now with these restrictions so bodies can be tight. Hips and legs can feel so free with just some simple moves.”

4. She Does Bodyweight Workouts

Niamh Cullen/Instagram

Cullen is a big fan of bodyweight workouts. She tells Evoke, “The best kind of training is actually bodyweight training so for anyone who was used to going to the gym, doing their weights and strengths, there’s so much that you can do with bodyweight at home. There are exercises with a chair, you can do exercises with 2 liter bottles of water, you don’t actually need equipment, all you need is a nice space, some water, and a good playlist and you can really get going.”

5. She Uses A Stationary Bike

Niamh Cullen/Instagram

As you can see from her Instagram stories, Cullen uses a stationary bike to stay in shape. Penn State PRO Wellness states that using a stationary bike has a lot of health benefits. “Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly.”