Elaine Thompson-Herah in Two-Piece Workout Gear Says "Happy Monday"

Elaine Thompson-Herah is sharing a motivational message with her followers – in her workout gear. In a recent post the Jamaican track and field star flaunts her flat abs in a sports bra and leggings. “Out of difficulties grow miracles. Happy Monday,” she captioned the Instagram post. “Champion Queen!!!🙌🏾🫶🏾💯” commented one of her followers, while many others added fire emojis. How does the athlete approach diet, fitness, and mental health? Here is everything you need to know about her lifestyle habits.

1. Protein and Rice

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Elaine knows a thing or two about nutrition. She has a Bachelor’s Degree in Food Service Management and Culinary Arts, and regularly cooks Caribbean dishes like yellow yam with chicken, rice and peas. National dish ackee and saltfish is another regular dishes, she told Olympics.

2. Fine Tuning Her Body

Elaine treats her body like a vessel. “I feel good. It’s like if you have a car and have to service the car. My duty is to make sure that my body is fine-tuned and always ready for the goal. The key focus is to always stay healthy. The time doesn’t matter right now. What matters is getting through each race fit and healthy. Once I have that, the time will come after. The aim is always to break a world record and defend my title,” she told Citius Mag.

3. Maintaining a “Strong” and “Positive” Mindset

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“For me the mindset is I have to be strong and have to be positive. Push out those negative thoughts and replace them with positive ones. It’s all about getting my workout done each day. Once that is done, I pray to Christ and I’m happy. The key that I walk with every day is believing in myself,” she added.

4. Running

Elaine’s main form of physical fitness is running. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

5. Faith

Elaine is religious and relies on her faith to carry her through difficult times. “Success is not final, failure is not fatal: it is the courage to continue that counts.” Thank you everyone for the massive amount of love you have shown me. So grateful for a nice SB (11:00)😊🫶🏾,” she captioned a post.

Anita Herbert, a fitness model and entrepreneur, is preparing for an exciting new chapter as she expects her first child. Known for her dedication to health and fitness, Herbert continues to inspire her followers with workouts, nutrition tips, and glimpses into her active lifestyle. Recently, she shared a carousel post on Instagram highlighting her joyful November memories, captioning, “November memories 🎞️ the happiest I’ve been in a long time 🥹 I got to spend the entire month with my parents and sister, and it feels so surreal that the next time we’re all together, I’ll already be a mom 😭 I’m beyond excited for this new chapter.”

1. She Cooks

Herbert likes to cook healthy foods for herself. In this Instagram post, she is seen making a healthy pumpkin breakfast cake. Herbert captioned it, “Cake for breakfast?! YES, PLEASE 🤤 This super easy Pumpkin Baked Oatmeal is the perfect high-protein, make-ahead breakfast for those busy mornings!📝 Ingredients: ▪️2 ¾ cups oats ▪️ 1-2 scoops of protein powder (I love @onesthealth ‘s collagen-infused Vanilla Whey—easy to digest and tastes amazing! Order now for almost 50% off for BF SALE! Link in my bio. ▪️2 tsp pumpkin pie spice ▪️1 tsp baking powder ▪️¼ tsp salt ▪️1 cup pumpkin puree ▪️1 cup milk (your choice) ▪️2 large eggs ▪️⅓ cup maple syrup or honey ▪️¼ cup melted butter or coconut oil (can also use applesauce or greek yoghurt for lower fat alternative) ▪️2 tsp vanilla extract. Instructions: Preheat oven to 350°F. Grease a 9x9 dish. Combine dry ingredients, then mix in wet ingredients. Bake for 30 minutes until set. Top with pecans, maple syrup or whipped cream 😋”

2. She Has Recovery Days

Herbert makes sure to prioritize her recovery days. She talked about this in the caption of this Instagram post. “Your reminder to don’t skip your recovery days 🙂‍↕️Up until a few years ago, you would NEVER catch me taking a day off. I thought that hammering my body would lead to faster progress—boy, was I wrong! 🫠 I was overtraining; my body was always achy and fatigued, my progress had stalled, and I felt less motivated to train because I never gave myself a day off. Now, I prioritize 1-2 recovery days each week, usually one on Sundays, where I do not touch weights and only focus on recovery and mobility work. This gives both my mind and body time to recover between sessions.🤍”

3. She Strength Trains

Herbert does a lot of strength training to keep herself in shape. She shared this video on Instagram of herself doing strength training upper body workouts. Herbert captioned the post, “Let’s train back & shoulders⌛️my fav combo! PS those lateral raise 21’s at the end are definitely a burner 🥵 Let’s goooooo!! Superset: 3 sets 1️⃣ Paused assisted pullup - 10 2️⃣ SM shoulder press - 12, 10, 8 3️⃣ SM single-arm bent-over row - 3x10 each side. Superset: 3 sets of 10-12 4️⃣ Cable single-arm half-kneeling lat pulldown 5️⃣ Cable seated row. Superset: 2 sets 6️⃣ Cable rear delt fly - 12 7️⃣ Cable lateral raise 21’s - 7 reps bottom range, 7 reps top range, 7 reps full range.”

4. She Works Her Core

Herbert shared this post on Instagram of herself doing different core workouts. In it, she is seen doing things like v-sit crunches and leg touches. Herbert captioned the post, “15-Min Weekend ABS 🫡 Let’s finish the week strong! Who’s in? @onesthealth. Remember: ❌ Don’t rush through the reps just to finish quickly—that’s not what we want. ✔️ Focus on controlled breathing & fully engaging your core with every rep. 🏋🏻‍♀️ 4 exercises 🔥 3 rounds ⏱ 60 sec each.”

5. She Works Her Legs

Herbert doesn’t skip leg day. She shared some of her favorite glute workouts in this Instagram post. Herbert captioned the post, “Spicy GLUTE sesh for all my girlies!🫡 Final days to enter my 6-week transformation challenge—ladies, don’t miss out! 👀check our new workout split on the last slide! soooo excited! 🔗 link in bio to join and start your FREE pre-challenge week now! Workout: 1️⃣ SM glute-focused step-down: 3x10 each side. Superset: 3x10 each side 2️⃣ DB FFE B-stance RDL 3️⃣ DB shin-banded step-out squat 4️⃣ Single-leg hip thrust combo: 3x20 each side (10 full range straight into 10 top range, for a total of 20 reps on each side) 5️⃣ Cable bench-assisted PAUSED kickback: 3x 12 each side (P.S. If you find that your non-working leg is overly engaged during kickbacks, this is a grearlt alternative to try!) Let’s crush it!!”

Elizabeth Marks is a former army sergeant. She is also a swimmer who competes in the Paralympics. Marks will be competing in Paris, and shared a set of photos from the trials on Instagram. She captioned it, “Late to announcement post (as usual), but for a reason. Paris 2024 ♥️. Incredibly grateful to be named to my 3rd Paralympic Team. Today feels strange. I’m grateful, excited and sad. To my teammates that won’t physically be in Paris I will do my best to make you proud. Thank you for pushing me and supporting me everyday. I’m so fortunate to have y’all in my life. Congratulations to the 2024 Paris team, excited to see all of you thrive.”

1. She Hikes

Marks likes to go for hikes. She shared these photos on Instagram of herself and her friends hiking in Alaska. Harvard Health states that being outside has a lot of mental benefits. “A number of small studies hint that spending time in green space — nature preserves, woodlands, and even urban parks — may ease people's stress levels. Giving the growing consensus that stress contributes to high blood pressure and heart disease risk, anything you can do to mitigate stress is likely helpful. In that realm, the benefits of hiking remain anecdotal, but outdoor enthusiasts tend to agree.”

2. She Trains With Others

When Marks trains, she likes to have a partner with her. Marks shared these photos on Instagram of herself swimming with a friend. Iowa State reveals that group exercise has a lot of benefits. “Exercising with others can also satisfy some basic psychological needs. Any kind of exercise can help someone feel in control of their choices, but the social support from a group can reinforce a sense of autonomy. Similarly, group exercise can increase feelings of mastery – thanks to growing competence, for example, at spinning or step aerobics. And it will certainly increase your connectedness with others. People naturally choose to keep up fulfilling behaviors in the long term and they promote mental health – a win-win.”

3. She Works Her Upper Body

Marks shared this video on Instagram of herself doing an upper body workout. “Go to @usarmywcap for nutrition tips and workouts provided by our awesome team at WCAP 🖤 credit: @usarmywcap... 2 minute warm up - Skier. 4x6-12 Chest press /super set with pull ups. 4x6-12 Incline press /super set with rows. 4x6-12 Flys /super set with high row. 4x6-12 Bicep curl /super set with overhead tricep extensions.

4. She Strength Trains

As you can see in the previous Instagram post, Marks is seen using weights. ACE Fitness states that this 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.”

5. She Swims, Naturally

"Swimming is one of the most effective ways to burn calories. A gentle swim can burn over 200 calories in just half an hour, more than double that of walking. And a faster swim would see that chocolate bar gone quicker than if you went running or cycling," says Swimming.org. "As well as being a great form of cardiovascular exercise, swimming just 30 minutes a week can help to guard against heart disease, stroke and type 2 diabetes."

Jen Thompson is a powerlifter and fitness expert. She has her own program, and shares a lot of her tips and workouts on Instagram. Recently, Thompson shared a video of herself lifting a barbell with a wrist wrap. She captioned the post, “Oddly, I was the only one to show up for lifting today…. Thanks to @jeffsnyder671 for coming to cheer and laugh at my misery! Trying hook grip with straps. Last training I suffered from some bicep tendinitis. So I’m trying to stave that off before I hit the heavy sets and go back to mixed grip. Doesn’t this look like fun. You can do my Speed Strength Program with me!!”

1. She Lifts Weights

Naturally, lifting weights is the main way Thompson keeps herself in shape. ACE Fitness states that doing exercises with 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.”

2. She Does Declines

One exercise with weights that Thompson likes to do is using the decline bench. She shared this video on Instagram of herself doing them. Thompson captioned the post, “I have always loved decline. They are one of the most underrated exercise?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

3. She Uses Wrist Wraps

Thompson likes to use wrist wraps when she lifts weights. She explained the benefits of using them in the caption of this Instagram video. “I see people roll the bar back in their wrists all the time. You lose power this way. Wrist wraps can help you lock in the bar position in your hand. I LOVE the @a7intl ZEBRA FLEXI 77cm. They are form fitting and never pop off. Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

4. She Has Rest Days

Thompson makes sure to work out on a regular basis. However, she makes sure to have rest days. Thompson talked about this in the caption of this Instagram video. “I find 3 days rest does it for me. Anything longer than that makes me feel too removed from it. You?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

5. She Loves Working Out

Thompson loves to work out, and this is what helps her stay consistent. She talked about this in the caption of this Instagram video. “What keeps you going to the gym??? After 25 years of training, I still love working out. It’s the opportunity to improve every time you enter the gym. But it’s also understanding some days you will have to celebrate the small wins. And that is all right, because eventually it will lead to big wins !!💪 Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”