Bodybuilder Alina Popa in Two-Piece Workout Gear is "Elevating the Game"

Alina Popa is lifting up her fellow bodybuilder – in her workout gear. In a new social media post the athlete shows off her impressive physique while highlighting the release of the competitors list for the 2024 Rising Phoenix World Championship. “I eagerly anticipate witnessing the further evolution of the IFBB Pro League #womensbodybuilding division and discovering the fresh talents set to make their mark on stage this year,” she writes. “@mzprettymuscle - reigning Ms Olympia for the last 4 years, elevating the game of the WBB division!” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Lifts Heavy

“There is essentially no difference between my workouts and those of male pro bodybuilders,” Alina told Muscle & Fitness. “Although some of the mass monsters out there are so much bigger than I am, then of course they need to train with heavier weights than I do. But I train as heavy as I need to, and in some cases I am lifting heavier than some men. Remember, bodybuilding is about weight training, not weightlifting. So, nobody who wants results should use the amount of resistance appropriate for the sets and reps dictated by their own workout schedule.”

2. Training Heavy

“I have heard from many women, that when they started training, they were discouraged from training heavy, in a really serious way. This makes no sense to me. It’s like telling a woman in track not to run too fast or pole vaulter not to jump too high. But limiting myself like that never occurred to me. Right from the beginning, I saw my body responding to the training and my goal was to carry this process on as far as I could,” she told Muscle & Fitness.

3. Rowing

In her free time, Alina enjoys rowing. “What an amazing weekend for our @azdragonriders team, racing in Long Beach this weekend. It was a tough and competitive lineup: we had 2 teams in this festival and the team I paddled with made it to Division 1, placing 7th out of 48 boats. Our other boat placed on top in division 3B. I have to say that I am enjoying this sport quite a lot; it’s different, as it is a team sport (different from the individual sport I used to do) and I like every bit of the camaraderie and team spirit that we need in order to be a cohesive moving unit. I love my team! Riders Riders Rawr!!!!” she captioned a post.

4. Hiking

Alina is also a hiker. “Defying gravity on Angel’s Landing. This hike was both breathtaking and heart-pounding!” she captioned a post, adding the hashtag #HikingHighs.” 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

5. Split System Training

Alina does split-system training, working a few body parts in each session, with a goal of hitting all the muscle groups over a period of a week or 10 days. This includes mass-building power exercises like barbell or dumbbell chest presses, squats and deadlifts and isolation movements like leg extensions, curls or dumbbell laterals. “I don’t think you would notice any major differences between the way I train and the workouts of the top Mr. Olympia contenders,” she told Muscle & Fitness.

Bodybuilder and IFBB Pro Alida Opre took to Instagram to say “and the game will go on... 😜😎🦾#womensbodybuilding #beautybody #femalebodybuilding #bodybuilding #fitnessmotivation. She works hard to prepare her body and mind for competitions. Here’s how Alida stays on the right path with her health and wellness goals.

1. She works on her body

She works on sculpting her muscles, putting in the effort needed to reach her fitness goals. “A little memory Romania Muscle Fest 2021💪 Women's physique here. What many people don't understand is that this sport is primarily about proportions, until the overall picture is incomplete, don't move on, fix it😜My motto is to force exercises that you don't like or that don't go well 😎☝️ because that's where the error is in the 'system '. So in training, do what you have to do, not what you like😉#bodybuilding #gym #ifbbpro,” she said on Instagram, translated to english.

2. She enjoys competing

Alida loves competing. “On the weekend @romania_muscle_fest_pro I participated in a competition ❤️ I have been on this stage several times since 2018, I always expect an exciting competition❤️💪. The organization is high-quality, the stage is stunningly beautiful, the team in a good mood is super backstage ❤️👌 this show is not to be missed! Top3🥉,” she said on Instagram, translated to english.

3. She looks at progress

She celebrates her progress and growth. “Bodybuilding is the most prestigious@mrolympiallcit is a privilege to participate in his competition. I could be a part of this over the weekend, I could stand among the best in the world on the ⭕ stage, this experience is fantastic. This season, I switched to the Women's Bodybuilding category, so I qualified for the Ms Olympia class at the Olympia, which is the "king" category of women's bodybuilding,” she said on Instagram, translated to english. “I was in the 2nd challenger, unfortunately I didn't make it to the finals, I finished in 11th place, (1 point behind the top 10.) But I'm happy, for me it's a big thing 🙏 because in Hungary, women's bodybuilding has never achieved such a result, as worthy of hope I represented my country 🇭🇺 at Olympia ❤️Many of you cheered me on, thank you to everyone 🥰🙏it gave me a lot of strength😘.”

4. She’s grateful

She takes a moment to be grateful. “@mrolympiallcsemi-final, it was my biggest wish to get here❤️❤️and it came true🙏Eupholic feeling. My legs were shaking when I went on stage, I wish everyone could experience this when what they really want is fulfilled❤️🙏💪 @starsuitsfitnessbikini @petermolnarofficial @ifbbproleaguehungary @freezersgym,” she said on Instagram, translated to english. According to heart.org, “research has shown that the practice of gratitude is associated with many positive effects in a person’s physical and mental health. Expressing gratitude can improve sleep, mood and immunity, and can decrease depression, anxiety, chronic pain and disease.”

5. She works out with her son

She encourages and supports her workouts being combined with family time, hitting the gym with her son. “Back training with my son 🥰 The time has come when he already helps with the last two repetitions😜💪 by the way, he pushed me through my training program👀😃@boldogvili #backday #backprogress,” she said on Instagram, translated to english.

Kristin Pope is a very successful bodybuilder and fitness coach. She has a large following on Instagram. Pope recently shared some stunning photos of herself in gray workout clothes. She captioned the post, “Said: I wanna be cool, I don’t wanna be pretty. Check my stories, hosting free intro consult calls for coaching on Friday. Details on nutrition coaching & training plans in profile!”

1. She Wants To Break Records

Pope is always pushing herself to do better. One thing she wants to do is break records. Pope talked about this in the caption of this weightlifting Instagram video. “To break the masters American Record - it would take getting back to my all time best snatch. Might take a very long time lol but do you think I could do it? 😂🤔@dynamicpursuit. I have training plans for all strength sports!! You can do the Weightlifting track and train with me. 🤗 Check out the details linked in my bio!”

2. She Focuses On Herself

Pope makes sure to focus on herself. Specifically, she focuses on things that she can control. Pope talked about this in the caption of this Instagram post. “Less caption, more action. 😤 Had a big setback, but we change the plan, not the goal. Entering a ‘fxck your feelings’ era these next few weeks. Focus on what you can control. Do what you can, and do it well. #dymamicpursuit. Come train with me! New workouts release on Sunday for my bodybuilding program 🔥 details in bio.”

3. She Lifts Weights

Kristin Pope/Instagram

In the first blurb’s Instagram video, Pope is seen lifting weights. She is also seen strength training in the previous link. ACE Fitness states that strength training and using weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

4. She Does Pulldowns

Pope shared this video on Instagram of herself doing different workouts in the gym. One thing she is seen doing is pulldowns. Piedmont states that doing these can be very beneficial. “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.”

5. She Uses A Rowing Machine

Kristin Pope/Instagram

In the previous blurb’s Instagram post, Pope is seen using a rowing machine. Piedmont reports that this is very beneficial. “Treadmills and elliptical machines get all the attention, but the rowing machine can give you one of the most efficient, effective workouts at the gym. Rowing not only torches major calories, it also tones the entire body.”

Aleesha Young, a professional bodybuilder, is an inspiring force in the fitness world. Known for her impressive strength and dedication, she shares her passion through workout videos and motivational posts on Instagram. Recently, Aleesha shared a video of herself lifting weights, captioned, “Just playing with some iron.” For Aleesha, fitness is more than a routine; it’s a lifestyle built on self-confidence, resilience, and positivity. Whether she’s lifting heavy, jumping rope, or promoting body positivity, Aleesha’s approach to health is dynamic and empowering. She emphasizes that all bodies are valid and encourages her followers to celebrate their individuality. Aleesha also finds balance by spending time with her beloved dog, highlighting the emotional and physical benefits of pet companionship. Here’s how Aleesha stays strong, healthy, and grounded.

1. She Lifts Weights

As you can see from her Instagram video, Young likes to use weights to workout. ACE Fitness states that these exercises have a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

2. She Jumps Rope

Aleesha Young/Instagram

Young has an Instagram story highlight dedicated to sharing her favorite workouts. In this video, she is seen jumping rope. ACE Fitness states that jumping rope has a lot of benefits. “Jumping rope can help increase the intensity of circuit-training workouts. Strength-training workouts that alternate between different muscle groups can increase heart rate and provide a cardiorespiratory benefit. Adding one or more jump-rope stations to a circuit is an easy way to increase the intensity of the overall workout. If you enjoy making your own exercise circuits, add two to three minutes of steady rope jumping at the end for an additional calorie-burning opportunity.”

3. She Does Squats

Aleesha Young/Instagram

In her fitness Instagram story highlight, Young shared a video of herself doing squats with a barbell. The Cleveland Clinic states that squats have a lot of benefits. “Squats are a type of high-intensity, high-impact, weight-bearing exercise that may contribute to increased bone density — how strong your bones are…This is important for everyone, but especially for anyone who’s in or approaching menopause. As much as 20% of bone loss can occur within your first five years of menopause. But regular physical activity can help protect your bones. Studies show that high-intensity squats are one of a few types of exercises that can even increase bone mineral density in people who already have osteoporosis.”

4. She Promotes Body Positivity

Young is a big believer in body positivity. She shares a lot of posts promoting this on Instagram. Young shared this video of rugby player Ilona Maher talking about body image. She captioned the post, “All bodies are valid, beautiful, and should be celebrated. @IlonaMaher’s inspiring words are more important than ever. I’ve always been ‘muscular’ for a girl body image was something I really struggled with, that is why #SIZEMATTERS was created Every Size Matters… we definitely need @ilonamaher_fans_page on the #sizematters team bringing awareness to this very topic.”

5. She Spends Time With Her Dogs

Young likes to spend time with her pup. She shared this video on Instagram of her dog. Young captioned it, “On #nationaldogday Max definitely deserves the Spotlight… This handsome boy has been with me through it all and loves unconditionally 💋” Harvard Health states that having a dog can have health benefits. “Ongoing research is showing that the health benefits of owning a dog are undeniable. Dog owners have lower blood pressure and healthier cholesterol levels, and a lower risk of heart disease, than non-owners.”