Joana Sanz in Two-Piece Workout Gear Shares "A Little Bit of the Month"

Joana Sanz is giving her followers a glimpse into her life over the past few weeks – including a new mirror selfie from the gym. In a social media post the model wife of Dani Alves flaunts her famously fit figure in exercise clothes before a workout. “A little bit of the month,” she captioned the series of Instagram snaps. “You are beautiful and strong,” commented one of her followers. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Running

Joana Sanz/Instagram

Joana loves to run. “No pain no gain,” she captioned one of her Instagram Stories, running fast and hard. When she doesn’t feel like hitting the gym she runs in place with exercise bands around her ankles for resistance. 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.

2. Boxing and Kickboxing

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Boxing and kickboxing are also part of her routine and she regularly shares her workouts via her Instagram Stories. “You know what? You can do whatever you want,” she wrote on one of them. Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

3. Strength Training

Joana is also a fan of weight and strength training. She shares her workouts via her Instagram Stories. 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. Coffee

Joana loves a cup of coffee. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

5. Healthy Diet

Joana keeps her diet healthy and clean. She enjoys cooking her own meals. For lunch she might have a chicken skewer, a small scoop of rice, veggies, and hummus or a colorful salad. She also loves fish, including salmon. For breakfast, she might have a slice of wheat toast topped with eggs and sliced avocado.

Joan Smalls is a very successful model. She has worked with Victoria’s Secret and Estee Lauder. Smalls shared a stunning new photo on her Instagram story recently. In it, she wore a white workout bra and gray pants. Smalls captioned the post, “Let’s get it.” How does she stay so fit? Read on to see 5 ways Joan Smalls stays in shape and the photos that prove they work.

1. She Keeps Her Skin Moisturized

Smalls shared some of her beauty secrets in an interview with Harper’s Bazaar. She says that she makes sure to keep her skin moisturized. "I love Estée Lauder Advanced Night Repair, the serum. I always mix that in with my moisturizer. Even though the bottle says 'Night,' I still use it throughout the day so I get the benefits all the time."

2. She Works Out While Traveling

Joan Smalls/Instagram

Smalls does a lot of traveling. However, she always makes sure to still work out when she’s on the road. She shared her secrets for doing so in her Harper’s Bazaar interview. "I always make sure whatever hotel I'm staying in has a gym. And then I work out for 30 minutes or an hour with a little bit of cardio and core work, and I hit my glutes and legs."

3. She Eats A Healthy Breakfast

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Smalls shared some of her diet and fitness secrets in an interview with WSJ Magazine. She says that she makes sure to eat a healthy breakfast each day. “I’ll do oatmeal,” she said. “Other times I’ll do scrambled eggs, turkey bacon and a piece of toast, slice of avocado. Other days it’s fruit. Before I eat, I tend to drink water.”

4. She Does A Variety Of Workouts

Joan Smalls/Instagram

Smalls tells WSJ Magazine that she does a variety of different exercises. “I’ve been doing 45 minutes [a day]—it’s mostly resistance training with my own body. I’ll do planks, I’ll do different types of sit-ups, anything that’s for my core because I have scoliosis. I do a lot of glute work: kickbacks, squats, fire hydrants. Cardio, I’ll do maybe three times a week. When I was in Puerto Rico, I’d run outside because it gave me a nice view to be outdoors and running in between palm trees. I haven’t done Muay Thai in over a year now, and I’m starting to miss it. I believe a girl should always be able to throw a good punch. It’s a good self-defense.”

5. She Enjoys Working Out

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Smalls enjoys working out. She talked about this in an interview with Vogue. “I actually like working out. It’s such a stress reliever when you’re just focusing on yourself and not thinking about anything else except the music and your body. I always believe as a woman it’s powerful to be able to pull your own body weight and be able to defend yourself.”

Athlete and model Ana Cozar has amassed nearly 4 million Instagram followers who look to her for fitness inspiration and wellness tips. "What is your motivation?" she asked her followers on Instagram (translated to English), showcasing her dedication to health. Through hard work, discipline, and determination, Ana continues to prioritize her fitness and overall well-being. From sharing her leg and ab workouts to pushing herself mentally and physically, Ana offers a glimpse into the routines that keep her looking and feeling her best. Here's a breakdown of how Ana maintains her incredible physique and stays motivated.

1. She works on her legs

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She prioritizes strengthening her legs and working her lower body. “Good evening!!!! Here is my full leg workout for today. ➡️ I did 3 sets of each x 15 reps per leg. ✔️ If you like this workout, save and share with your partner,” she said on Instagram (translated to english).

2. She pushes through

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Just as it’s important to maintain physical strength, she knows it’s so crucial to maintain mental strength, as well, pushing through tough times and never giving up. “I will never quit , I will persevere, I will be physically harder & mentally stronger , thank GOD 🙌🏽,” she said on Instagram (translated to english).

3. She shares her workouts

Ana Cozar/Instagram

She shares her workouts with her following to inspire others. “FIRST WORKOUT OF THE YEAR 🥳😍➡️ Save this complete leg workout: 3 sets of haka squats x 21 reps, changing foot position every 7 reps, 5 sets of free squats x 12 reps 100k, 3 sets of Bulgarian x 15 reps per leg, 3 sets of pistols on horizontal press x 15 reps per leg, 5 sets of squats in smith x 12 reps, 3 sets of press x 15 reps, 3 sets of Bulgarian in haka, [and] 1 set of drop set squats 24 reps lowering weight every 8 reps,” she said on Instagram (translated to english).

4. She works on her abs

Ana Cozar/Instagram

On a series of videos of her working her ab muscles, she said “Happy Flex Friday 🦾❤️‍ABSSSSSSS 🔥🔥🔥 SAVE & SHARE 📥 Each exercise 4 sets x 15-20 reps,” she said on Instagram (translated to english). She knows it’s important to strengthen her ab muscles and work on her core. “Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles help athletes, such as runners. That's because weak core muscles can lead to more fatigue, less endurance and injuries,” according to the Mayo Clinic.

5. She does CrossFit

Ana Cozar/Instagram

On a series of photos of her crushing it at the gym, she said “crossfit time 🔥@aefitnessclub,” on Instagram (translated to english). She knows how important it is to maintain her physical strength, and CrossFit is an effective way to get the job done.