Gabrielle Reece In Workout Gear Says “You Are Strong Enough”

Gabrielle Reece is sharing some inspirational words with her many fans and followers. The former professional volleyball player shared a stunning picture of herself posing in black Nike athletic bottoms and a matching sports bra, holding a giant volleyball above her head. “We all feel like we have the weight of the world on our shoulders from time to time. Know that you are strong enough to handle it and do all the things you can to support that strength,” she captioned the post. Here’s what Reece’s health, wellness, and training regimen looks like at 54.

1. Land Workouts

Reece does land training on Mondays, Wednesdays, and Fridays. “I don’t want to do the same things each time because that’s boring,” she toldLipstick On the Rim With Molly Sims. “The goal of these workouts is to have worked some cardio, strength training, and balance improvement. Women say ‘I’m afraid I get too big,’ but do not be afraid of a dumbbell. Time under tension, muscle is your best friend. I don’t think you need to work out for an hour. I think you need to be consistent. I think if you sort of really were serious with yourself and said, ‘I busted my [butt] for 30 to 45 minutes, four or five days a week,’ that’s a pretty good start.”

2. Window of Faith

Reece gives herself six weeks to adapt to any new healthy habits. “I call it a ‘window of faith,’ ” she told AARP. “Commit to something — whether it’s walking every day, doing resistance training weekly, getting to bed earlier — then just ride it out for four to six weeks, with no expectations. It will remind you just how adaptable your body is when you just stay the course.”

3. Coconut Oil Coffee

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Reece starts her day with coffee and coconut oil. “I drink coffee with a bunch of fat in it,” she toldLipstick On the Rim With Molly Sims. “I use the Laird Superfood creamers and I use real coconut oil because the MCT upsets my stomach since it’s a derivative. That will get me through until lunch. Then, my diet is just plants and animals. I don’t snack a ton. I know this is hard, but I try to eat dinner three hours away from when I’m going to bed... The food you consume and getting to bed are everything. Get to bed, because you only really recover at night. If you’re eating pretty well, stretching, and walking, that’s already pretty good.”

4. Wellness Philosophy

Reece says wellness is not something you just do. “It just has to be part of your life and your practice,” she told The Chalkboard Mag. It doesn’t mean you can’t eat ice cream, it just means that it can’t be so separate. Everybody makes it a separate practice. But it’s like loving a family member or yourself, it’s just something that you do as well. And the more people can find practices that are an authentic reflection of them in their likes, not only will you do it more, but it will have a richer role in your life and not be separate.

5. Breathing Correctly

Reece says breathing is incredibly important for athletes. “It’s number one, and I would be irresponsible if I didn’t bring it up, because most of us, including myself, don’t breathe well, especially when we’re in an athletic event,” she toldLipstick On the Rim With Molly Sims. “If you can consciously be breathing, unless you’re sprinting, keep your mouth closed. Do not breathe through your mouth. If you’re mouth breathing, it’s usually just going into your chest. It’s short and quick, which means you’re stressing yourself out.”

Powerlifter and strongwoman Chloe Brennan knows the value of persistence and resilience in her sport. Recently, Brennan celebrated a new milestone on Instagram, sharing a video of herself lifting a long-awaited personal best, captioned, “It’s taken me 3 years to add 5KG to my log… 85KG finally ticked off.” Her fitness journey combines intense strength training with strategic restorative weeks to recharge her muscles. Known for exercises like deadlifts and pushing herself beyond comfort zones, Brennan emphasizes the importance of focusing on gains and trusting the process, even through challenging prep sessions. Her mindset and dedication inspire fans to embrace the grind, stay positive, and celebrate each hard-earned achievement.

1. She Strength Trains

Brennan naturally does a lot of strength training to keep herself in shape. ACE Fitness states that lifting 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 Restorative Training

Brennan makes sure to give her body time to recover and doesn’t push herself too hard. One way she does so is by doing restorative training. Brennan talked about this in the caption of this Instagram video. “When your mind and body are feeling zonked from life doing its thing or from hard training or competing it can be super valuable to take a step back and do 1-2 weeks of restorative training where you take a break from hammering your body with heavy loads and just focus on movement quality and feeling good ✌🏻It’s amazing what a bit of a recharge can do, remember. In order to shoot an arrow forward, you must first pull it back.”

3. She Does Deadlifts

One strength training exercise that Brennan likes to do is deadlifts. She is seen doing them in this Instagram video. ACE Fitness states that deadlifts are very beneficial. “The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

4. She Pushes Herself

Brennan makes sure to push herself when she is training. This means moving outside her comfort zone. Brennan talked about this in the caption of this Instagram post. “Feeling uncomfortable is part of the process. Being scared to fail is normal. The greatest opportunities and outcomes happen when we step outside of our comfort zone. So embrace the fear, feel the discomfort and do the thing anyway.”

5. She Focuses On Her Gains

Brennan makes sure to focus on the positive things when she trains. She talked about this in the caption of this Instagram post. “The final weeks of prep don’t always feel good, I’ll often feel like all of my gains have escaped but it’s super important to trust the process- you are not your final sessions but the result of all of the work put in up to that point ✌🏻This final session I was struggling to pick up 100kg from the floor- but panic we did not- on the day 100kg popped up lovely and moved 77m in 60 seconds for the event win (I hated every second but that’s not the point 🤣)Stop stressing over one or two bad sessions and remember your result will be a reflection of the bigger picture.”

Shelly-Ann Fraser-Pryce is training for the Paris Olympics. In a new social media post the Jamaican track and field star, 37, shows off her fit figure and determination while on the track. “Momentum takes you forward!🚀,” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She’s “Not Very Strict” About Her Diet

“I’m not very strict about my diet,” Shelly-Ann confessed to Forbes, She eats pasta, rice, dumplings and bananas. “I eat ground provisions because I am forced to,” she laughs. “My husband says I need to eat them.” She also likes chicken and saltfish. “My coach has always said, as an athlete, as I travel all over the world, I am not eating for taste, I am eating to compete. I’ve seen athletes go to meets and they can’t get what they want so they won’t eat. I will eat whatever is there,” she explains.

2. Training at Least 7.5 Hours a Day

Prior to her Forbes interview, Shelly-Ann worked out from 4:30 am until 9 am. But she wasn’t done. After the interview she headed to the gym for two more hours.

3. Strength Training

Shelly-Ann does a lot of strength training. “All the motivation I need,” she captioned a video. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

4. Her Son and Husband Are Her “Strength”

Shelly-Ann was the oldest woman -- and first mom ever -- to win the 100-meter title at World’s. “A victory for motherhood!” she said, according to the AP. "My secret is just staying humble and just know who you are as a person and athlete and just continue to work hard," she told CNN. "It's a wonderful feeling having my son witnessing this.” She added: “Zyon and my husband have been my strength. When everybody else doubted me, they never did. It’s down to them that I am here again.”

5. Running

As a track star, Shelly-Ann has to run a lot. 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.

Jessica Arevalo is a bodybuilder and fitness influencer. She shares a lot of workout videos on her Instagram. In December, she shared an upper body workout on her page. In it, she is seen using dumbbells, landmines, and strength training machines. Arevalo captioned the post, “RENT IS DUE EVERYDAY!😤I don’t know who needs to hear this but GET UP! GET GOING! WE DON’T GET TIME BACK! DO YOUR BEST TODAY HOWEVER THAT MAY LOOK! I BELIEVE IN YA’LL!💪🏼” How does she stay so fit? Read on to see 5 ways Jessica Arevalo stays in shape and the photos that prove they work.

1. She’s Consistent

As you can see from the caption of her post, Arevalo is consistent with working out. The Mayo Clinic recommends this. “Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.”

2. She Strength Trains

Arevalo likes to strength train. She shared this video of herself doing a lot of strength training exercises on Instagram. In it, Arevalo does machine chest presses, military shoulder presses, and bicep curls, among other exercises. She captioned the post, “You have to understand that the journey in life will never get easier, we only get stronger. You make a choice to man up and move forward or make excuses and go backwards. It’s up to you!”

3. She Works Her Upper Body

Arevalo shares a lot of upper body workouts on Instagram, including this video. She captioned the post, “FULL UPPER BODY WORKOUT POWERED BY| @essinutrition. OUTFIT DETAILS| @jessicaarevalocollection. NOW TAKING NEW CLIENTS START YOUR JOURNEY WITH ME TODAY! LINK IN BIO TO SIGN UP!💪🏼 Full upper body workout!👇🏼 Incline Chest Press. Neutral Grip Pulldowns. Landmine Press. Close Grip Seated Row. Lateral Raise Machine. EZ Bar Curls. Skull Crushers. Every exercise I do 4 sets (including 1 warm up set) 8-10 reps & 60 second rests in between! If you try this workout let me know how you like it!”

4. She’s Motivated

Arevalo shares what motivates her with Simply Shredded. “Growing up, I had nothing and experienced a lot of hardships and learned at a young age to work hard in whatever I did. I couldn’t give up because I didn’t have anything to fall back on. My motivation comes from how far I have come; I have overcome depression, alcohol addiction, anxiety, panic attacks and every kind of abuse you can think of. The fact that I fought my way out of the impossible lets me know that anything is possible. Now that I can inspire women all over the world is very motivating for me.”

5. She Does Lunges

Arevalo likes to do lunges to stay in shape. She talked about this with Simply Shredded. “I love lunges because they are the best for keeping those glutes in shape!” ACE Fitness states that lunges have a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami.”

Steph Claire Smith loves being a mother, but in addition to motherhood, she’s an entrepreneur, and even a co-host for @kicpod + KICBUMP! She embraces the health and wellness journey, and uses social media to inspire others to do the same. “Some running tips from someone who never thought they’d say they could enjoy a run. When I tell you I used to HATE running, I mean I really hated it. I’d get to 200m and wonder why I’m bothering and hate the fact that I was already struggling. So here’s what I’ve learned and what helps me actually enjoy going for a run! 1. Needing to walk or take a break doesn’t mean the run doesn’t count. 2. Your pace does not matter - stop comparing it to those you see online. 3. Following a program helps you build up to your goal distance safely. 4. Starting your journey with friends or a community helps so much with motivation!! 5. Don’t worry about what your body looks like as you run, it’s gonna jiggle, it’s gonna move, it’s gonna get red and sweaty,” she said on Instagram. Here’s what Steph does to maintain her fit physique.

1. She pushes through difficult workouts

She pushes through tough workout routines. “Not every session is going to feel amazing! There are so many factors that can come in to play when it comes to how we feel doing during any given workout. There were many points throughout my workout today where I questioned if I should just stop right there and then and walk out. And if this was because of energy levels, I would have! I think it’s important to tune into our bodies like that… But I knew I had the energy, and I’ve committed to doing three sessions a week for this challenge,” she said on Instagram. “I just had to get out of my own head, and stop worrying about having to regress or rest, I took the pressure off of the workout needing to look a certain way and just kept at it. I’m so glad I got it done, and I’m proud of myself for sticking to my goal! Don’t let these sessions define the next! You’re incredible.”

2. She sets a good example

She loves being a mom, but doesn’t feel guilty prioritizing her health and setting a good example for her child. “Love him seeing his mumma put in time for herself. Finally got my first workout done of our Express Lift Challenge 💪🏼 We were shooting new Kic workouts last week, plus I was a lil under the weather so didn’t want to push it by visiting the gym, but I finally got to it today and even better… I got to get it done in our new STAX. X Kic collection 🤩Challenge enrollments are still open if you’re wanting to start our gym challenge with me!! If you’re not already subscribed to Kic head to the link in my bio 😘 Lettssss go,” she said on Instagram.

3. She’s strong

She wants to inspire others to focus on building strength. “The workouts that have made me stronger than ever are here and I’m so excited for you to try them. For those of you who get into their first Express Lift workout of the challenge, please let me know your thoughts! I can’t wait to kick butt together for the next 8 weeks,” she said on Instagram.

4. She does pilates

She practices pilates to stay in shape. “A question I get asked a lot is ‘what is your fav training style’ and I always get stuck because I think it’s fairly even between Pilates and strength training in the gym! I think what I love about our Pilates in the app is that I can squeeze them in at home when Harvey’s watching the tv,” she said on Instagram. According to Better Health, “the health benefits of Pilates include improved flexibility, increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body), balanced muscular strength on both sides of your body, enhanced muscular control of your back and limbs, improved [stabilization] of your spine, [and] improved posture,” to name a few.

5. She's confident

In a video she posted on Instagram, she shared photos of athletes with bodies of all shapes and sizes, captioned “just a reminder that elite female athletes look like this!! So beautiful, strong and talented in their own unique ways and we’re here for it. This is your reminder that ‘healthy’ doesn’t look one way.” She wants to spread the word about the importance of confidence and mental strength to her online community.