Amanda Bisk is talking about her comeback story – in her exercise clothes. In a new social media post the fitness influencer shows off her amazing body in a crop top and workout shorts. “Would love to hear your comeback story if you have one!👇🏼 Let’s make an inspiration bubble for those second guessing themselves to just jump in and take a chance! 🥰Whatever you’re missing, dreaming of, longing for…just do it. 2 months back at this sport and I’m happier than ever ✨ I don’t know where I’ll end up, but honestly I don’t care. Every day I wake up and I look forward to this journey 🫶🏼,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here are her top diet and fitness tips.
1. Exercise Every Day
Amanda is a big advocate of daily exercise. “I am a big fan of mixing up the type of exercise and fitness I do, so from week to week my exercise routine changes alot,” she revealed on her blog. “All up, I aim to move my body for an hour each day.” She takes a rest day, “where I might only stretch and do a walk. If I feel run down or overtrained I make sure I take a day off. Its all about listening to your body.”
2. Stretch
Amanda makes sure to stretch. “I usually start my day with a stretch or yoga and a few bodyweight exercise's (situps, squats etc), usually between 15-30min depending on how much time I have,” says Amanda. “Flexibility is all about consistency. I stretch everyday. I stretch in the morning for 15-30min (sometimes also in the evening) and before and after I exercise. If you are looking to improve your flexibility, the more you stretch the quicker you will see improvements,” she continues. “I use a combination of stretches I have learnt from gymnastics and athletics and combine this with yoga. In the morning I do a few sun salutations (a sequence in yoga) to warm up my body, then I stretch my legs and hips and do splits, then finish off with shoulders and backbends.”
3. Run
Amanda runs a lot. “I do an intense workout like a strength session or sprints 3-4 times a week,” she reveals on the blog. Here is an average spring session:
- x2 walk/skip/jog warm up laps
- Stretch
- Running Drill + 30m run through after each
- x8 50m sprints @80% (walk back recovery)
- Stretch
4. Stay Active with Other Sports
The days she isn’t at the gym or track she does “something different like tennis, bike riding, basketball, walking with a friend or going to a local pilates or air yoga class,” she writes on the blog. Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.
5. Maintain a Balanced Diet
“I have experimented with a few different ways of eating but what works best for me is a varied and balanced approach to food,” Amanda says about her approach to diet. “This includes LOTS of fruit and vegetables, fish, eggs, grains (including breads and pasta), legumes, nuts, dairy and meat. I also believe it is totally ok to enjoy those 'not so healthy' foods (my vice is icecream!). Those hearty meals or cheeky treats are good for the soul! But remember it is about moderation,” she says. “My meals usually consist of majority vegetables (full of vitamins and minerals), a portion of carbs (to fuel my muscles and brain) and protein (to build a strong body and keep me full). I choose mostly vegetarian options (a big influence from my mum, who is fully vegetarian) but I do eat meat when I feel like it.”
