DJ Tigerlily in Workout Gear "Smashed It"

Tigerlily is a successful DJ. In May, she ran a marathon, which was part of her post-partum fitness journey. At the time, she shared some highlights from the day on Instagram. Tigerlily captioned the post, “2024 - the year of doing scary things! 🌶️🔥❤️ Half Marathon PB well and truly smashed yesterday in Sydney! Despite a couple of hiccups in our training schedule in the lead up to yesterday’s event, @salyates_ and I totally smashed it. And the best part…? We had the most fun doing it all!” How does she stay so fit? Read on to see 5 ways Tigerlily stays in shape and the photos that prove they work.

1. She Runs

As you can see from her Instagram post, Tigerlily has turned to running to stay in shape. She talked about the impact this has had in the caption. “One year post-partum and feeling stronger, fitter, and more in love with my body than ever before. This journey has taught me that our bodies are capable of incredible feats, and embracing the process has brought a newfound appreciation for the strength within. Here’s to pushing boundaries, breaking records, and embracing every moment of the journey!”

2. She Does A Variety Of Workouts

Tigerlily likes to do a variety of workouts. She shared her favorite workouts in her Women’s Health interview. “I train 5 days a week. Usually it’s a combination of running, reformer pilates and weight sessions at the gym. I also go for two walks a day with my dog and try to incorporate a few sessions of yoga at home each week to help my body recover from the training. I love moving my body so much, it’s really important for my sleep and my mental health!”

3. She Does Fitness Challenges

Tigerlily tells Women’s Health that she likes to do fitness challenges. Specifically, she does the 1000 rep challenge. “This morning was the first weekday in our Sydney lockdown so I did an 1000 rep challenge at the park. It included 100 of each of the following exercises with a warm up run and warm down run. Squats, Heel taps, Pushups, Glue Bridges, Split Squats, High Knees, Bicep Curls, Tricep Dips, Planking shoulder taps and Burpees!”

4. She Believes In Balance

Tigerlily talked about her approach to eating in an interview with Women’s Health. “For me it’s all about balance,” she says. “I love to eat lots of fresh fruit and veggies each day but I also love snacking on salty things like chips and crackers… so I tried to make 80% of my day healthy and fresh, and let myself be flexible with the other 20%. Little habits that I have picked up which definitely help me to stay healthy are drinking lots of water throughout the day, making smoothies that are packed with fruit and veggies, and ensuring that my cupboards are always full of snacks for when I get peckish.”

5. She Eats A Plant-Based Diet

Tigerlily eats a plant-based diet. She shared some of her favorite meals in her Women’s Health interview. “Breakfast at the moment is avocado, tomato, celery and kimchi on sourdough toast. I don’t know what it is about this combination but I’m in love! Quick lunch break in between work (zoom meetings at the moment) means I grab a Ruffie Rustic Foods Frozen meal from the freezer. The portobello mushroom risotto with white beans is currently my favourite. Afternoon snacks are usually lentil chips, carrots with hummus, or fruit! My favourite dinner at the moment is mushroom meat tacos, loaded with homemade guac, and veggies!”

Michelle Jenneke is a track and field athlete known for doing the hurdles. Jenneke has even competed in the Olympics. She also recently competed in Finland, and shared some highlights from the day on Instagram. Jenneke captioned the post, “Season best of 12.69 tonight at the @kuortanegames 😆 Great night with solid races from the Aussie contingent! Thank you Finland!!!” How does she stay so fit? Read on to see 5 ways Michelle Jenneke stays in shape and the photos that prove they work.

1. She Does A Variety Of Workouts

Jenneke shared some of her favorite workouts with Body & Soul. She says that she does a variety of different things. “It’s a lot of heavy weights there, plus full body exercises and quite a bit of plyometric [exercises]. I start with heavy weights, and then I’ll do some lighter functional circuit, towards the end. All up, that takes an hour and a half to two hours… and sometimes when I finish a session I just lie on the ground.”

2. She Eats A Healthy Breakfast

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Jenneke also shared her diet secrets with Body & Soul. She shared her favorite breakfasts for training day. “It really depends on what my training day looks like, but if I’ve got training in the morning (which I often do at the moment) I’ll have cereal generally before I go out and train. Then, I actually love having a Milo after a hard session – it’s got good levels of protein and iron in it – and then I make myself a second breakfast, which could be muesli with yoghurt or bacon and eggs.”

3. She Dances

Jenneke likes to dance before a meet. "The dancing preparation is good," Jenneke said to The New Zealand Herald. "People see me doing a dance on the track and it's part of my enjoyment ... I love being there and I love racing and that's how I express that. If you watch me during my warm up I'm dancing the whole way through it. I've always got music playing and I'm just really getting into it, it's how I pump myself up for the race."

4. She Swims

Jenneke loves to swim to stay in shape. She shared this video on Instagram of herself snorkeling in the ocean. Jenneke captioned the post, “A little taste of my amazing holiday in the Whitsundays last week 🌴⛵️ @suncoastcharters @hamiltonisland #gopro 🎶 Born To Be Yours - Kygo & Imagine Dragons.”

She Trains Consistently

Jenneke shared her training secrets with Body & Soul. She says that consistency is important. “I do three track sessions a week, and they can be from 2-3 hours each, which can be full on. You do some warm up, a hurdle session, and then a sprint session after that.”

Zhang Weili is a successful MMA fighter. She competes in the UFC’s Strawweight Division, and is the recent champion. Weili showed off her belt in a new post on Instagram. In it, she held the belt while wearing red workout gear. She captioned the post, “I like my new kit. Thanks to the designer.” How does she stay so fit? Read on to see 5 ways Zhang Weili stays in shape and the photos that prove they work.

1. She Boxes

Weili likes to box to stay in shape. She shared this video on Instagram of herself sparring with a trainer. Weili captioned the post, “Change yourself little by little. Make progress every day. Continue up UFC300 we're getting closer.” Boxing has a lot of health benefits. “Boxing combines punching drills and conditioning exercises that can improve your heart health, strength, endurance, balance and coordination,” physical therapist, Dr. James Edwards said to The Cleveland Clinic.

2. She Runs On A Treadmill

In order to get some cardio in, Weili likes to run on a treadmill. She shared this video on Instagram of herself on a treadmill. Weili captioned the post, “Continue to change yourself little by little.” HealthyTalbot.org states that using a treadmill has a lot of benefits. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases. Cardiovascular exercises control cholesterol levels in the blood, preventing artery blockage. They increase high-density lipoprotein and reduce low-density lipoprotein in the blood.”

3. She Weight Trains

Weili likes to weight train to stay in shape. In this video she posted on Instagram, she is seen doing kettlebell swings and lifting a barbell from the floor. Harvard Health reports that weight training has a lot of benefits. “A recent meta-analysis found that people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits. The study found that just 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes, and from cancer and heart disease specifically, compared to those who did no strength training. The benefits plateaued after one hour, and decreased after two hours. U.S. exercise guidelines recommend that adults do strength training for all major muscle groups twice a week. This can be accomplished through a variety of workouts, including weightlifting, exercises like push-ups and sit-ups, and some types of yoga.”

4. She Works Out In The Morning

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Weili makes sure to workout on a regular basis. She makes sure to exercise each morning. Weili shared her routine in an interview with CGTN Sports Scene. “I get up at six in the morning, before having my breakfast at seven. Then I go outside for fitness training at eight. Around nine o’clock, I arrive at the training site, where I start practicing for the next two hours. I train for three and a half hours before noon.”

5. She Learns From Her Losses

Weili shared her training routine in an interview with ESPN. In it, she talked about what she took away from a losing match. "Even though I lost to Rose in April, I learned something more important than simply winning that fight," Zhang said. "I learned how to stay focused and fix my weakness and how to improve myself. I think I'll be stronger this time. As I return, I think you'll see a better Weili this time."

Kristy Hawkins is feeling “jacked” – in her workout gear. In a new social media post the powerlifting shows off her award-winning body in a two-piece exercise set during a lifting session at the gym. “Some lifts this past week that made me feel jacked—seated dumbbell press @ 90lb x11, hammer strength rows @ 4 and 1/4 plates x8, and incline dumbbell press @ 110lb x5ish. #pugsandpowerlifting,” 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.

1. From Cardio and Dance to Bodybuilding

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Kristy, a PhD, explained to Muscle & Fitness that she was overweight as a teen. She tried to use extreme dieting to lose weight, and developed an eating disorder. She also tried to “work off” the excess weight with cardio and dance.

2. Exercise and Training Helped Healed Her

“In the same way my brain seemed natural to respond to learning about science and math,” she explains to Muscle & Fitness, “my body responded to exercise and training. I found that developing these two aspects of my life – mind, and body – created a balance that I found extremely rewarding.”

3. Walking Her Dog

Kristy is rarely found without her dog, He-Man the Pug, who accompanies her to the gym. She also takes him on lots of walks. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Swimming

Kristy also swims with He-Man. “Had to repost from @he_man_the_pug because I love him so much and am slightly sorry I traumatized him. But I loved how he kept trying to climb on top of my shoulders,” she joked in a caption about one of their swimming sessions. 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.

5. She Works in Biology

Aside from being one of the best female powerlifters of all time, Kristy has a career. “Not powerlifting-related but this is how @he_man_the_pug and I spend our days. I’m proud to be a co-founder and CSO of Antheia using synthetic biology to revolutionize the way plant-inspired medicines are manufactured. #dogsofantheia #science,” she captioned a post.

Shanique Grant took a blast to the past this Halloween –in her exercise clothes. In a new social media post the bodybuilder flaunts her famously fit figure in a 1980s inspired workout costume. “80s tunes, 80s moves, 80s gains #Halloween was a HIT! 🪩💅🏾,” she captioned the Instagram photo. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. High Protein Diet

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During a live Q&A with fans she dished on her diet. During the off season she keeps it clean and tries to eat less calories. She also eats between 350-500 grams of protein per day. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

2. Tennis

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Grant picks up a racquet in her off time. “I love doing tennis, it’s a great form of cardio. You really get that stamina up, get that heart rate up, burn tons of calories, and you get your steps in…it's a great time overall,” she told Muscle & Fitness. “It’s very, very competitive too, so I love that part.” According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," they say.

3. Here Is Her Outdoor Workout

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Grant recently shared her outdoor workout.

• Dumbbell bent-over rows: 4×12-15
• TRX Rows (neutral grip into pronated grip): 4×15
• Biceps curl: 3×12
• Banded triceps pushdown: 3×10
• TRX bodyweight curls: 4×12
• Bench dips: 3×10-12
• Ankle weighted walking lunges with kickbacks: 4×10-15

4. Discipline and Consistency

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Consistency is key, per Grant. She captioned a video of herself doing some lower body workouts, "THE WEEKEND DOESN'T MEAN PUT YOUR GOALS ON HOLD. Learn to rest, not stop!" She also posted this photo of herself in workout gear, and captioned it, "Nobody wants to tell you why discipline is so important. Discipline is the strongest form of self-love. It is ignoring current pleasures for bigger rewards to come. It's loving yourself enough to give yourself everything you've ever wanted."

5. What She Eats in a Day

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In a recent Instagram she reveals what she eats on an average day. For breakfast she eats scrambled eggs with spinach and oatmeal with strawberries, a total of 755 calories. Lunch is salmon with rice and steamed broccoli, 658 calories. Dinner is potatoes, collard greens, and steak or chicken or a small fried chicken sandwich, around 568 calories.