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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kelsey Wells In Two-Piece Workout Gear Says “I Can’t Train Without Headphones”

Here are her fitness tips.

FACT CHECKED BY Alberto Plaza
Kelsey.Wells
Kelsey Wells/Instagram
FACT CHECKED BY Alberto Plaza

Health and fitness influencer Kelsey Wells knows that music can push you to work harder and faster during exercise, giving workouts an edge. Wells shared a video of herself wearing blue leggings and a white bandeau top, doing a workout with dumbbells. “What music are you training to!? Sometimes you just need to lift to a really good sad song ya know? Lol. I actually listen to anything from rap or emo to broadway or classical piano— depends my mood! One thing is for SURE tho I can’t train without my headphones 🥲,” she captioned the post. Here’s how Wells takes care of herself inside and out.


1. Meditation and Breakfast

Wells starts the day with mindful meditation. A typical breakfast for the trainer consists of an egg white omelet with vegetables and plant-based sausage. “Having a breakfast that is nutrient and protein-rich and contains minimally-processed foods helps give me the right energy I need to not only get through a solid weight-lifting session but also to help power me through my day,” she told The Newsette. “Working out is my ‘me’ time – I absolutely love it. It helps to clear my head and helps me feel like my best self. I always make sure I have some protein right after my workout – a shake like my oatmeal cookie batter protein shake is a quick, easy and delicious way to refuel my muscles.”

2. Postpartum Fitness

Wells has good advice for women struggling with their postpartum fitness. “The best thing you can do for your body is to rest and recover during those first delicate weeks,” she told Women’s Fitness. “When you’ve got approval to exercise again, go gently and ease into this. I don’t care if you’re an Olympian, you cannot just jump back into what you were doing. Allow your healing to be at the forefront of your fitness priorities.”

3. Exercise As Self-Care

Wells believes even small amounts of activities can be beneficial for health and happiness. “No matter how crazy busy my schedule is, I make time to get a workout in – even if it’s just 15 minutes or a quick walk, every effort counts,” she told The Newsette. “And ladies – ditch the guilt. Try not to look at exercise as an added pressure, instead, think of it as self-care. Taking the time out of your day for much-deserved ‘me’ time helps you to reset, care for your body, and in turn helps you to be the best version of yourself in all your other roles.”

4. Low Impact Workouts

Wells was forced to switch to low impact workouts while healing from an injury. “I had this huge epiphany, where I realized I could train low impact yet keep my physique and get stronger; it was mind blowing how amazing I felt; my body was so happy,” she told Women’s Fitness. “I realized that before, I had been doing too much – I was now doing less than ever yet was feeling stronger, more energized and more alive.”

5. Moderation Is Key

Wells enjoys a balanced diet with room for the occasional treat. “I have the biggest sweet tooth so I’ll usually have dessert almost every night after dinner – whether it be what I had today (greek yogurt, granola and berries) or some fruit with almond butter,” she told The Newsette. “If you are craving something sweet I don’t believe in depriving yourself and having nothing, instead just make a healthier choice. Having everything in moderation is key!”

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Kelsey.Wells
Kelsey Wells/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Health and fitness influencer Kelsey Wells knows that music can push you to work harder and faster during exercise, giving workouts an edge. Wells shared a video of herself wearing blue leggings and a white bandeau top, doing a workout with dumbbells. “What music are you training to!? Sometimes you just need to lift to a really good sad song ya know? Lol. I actually listen to anything from rap or emo to broadway or classical piano— depends my mood! One thing is for SURE tho I can’t train without my headphones 🥲,” she captioned the post. Here’s how Wells takes care of herself inside and out.


1. Meditation and Breakfast

Wells starts the day with mindful meditation. A typical breakfast for the trainer consists of an egg white omelet with vegetables and plant-based sausage. “Having a breakfast that is nutrient and protein-rich and contains minimally-processed foods helps give me the right energy I need to not only get through a solid weight-lifting session but also to help power me through my day,” she told The Newsette. “Working out is my ‘me’ time – I absolutely love it. It helps to clear my head and helps me feel like my best self. I always make sure I have some protein right after my workout – a shake like my oatmeal cookie batter protein shake is a quick, easy and delicious way to refuel my muscles.”

2. Postpartum Fitness

Wells has good advice for women struggling with their postpartum fitness. “The best thing you can do for your body is to rest and recover during those first delicate weeks,” she told Women’s Fitness. “When you’ve got approval to exercise again, go gently and ease into this. I don’t care if you’re an Olympian, you cannot just jump back into what you were doing. Allow your healing to be at the forefront of your fitness priorities.”

3. Exercise As Self-Care

Wells believes even small amounts of activities can be beneficial for health and happiness. “No matter how crazy busy my schedule is, I make time to get a workout in – even if it’s just 15 minutes or a quick walk, every effort counts,” she told The Newsette. “And ladies – ditch the guilt. Try not to look at exercise as an added pressure, instead, think of it as self-care. Taking the time out of your day for much-deserved ‘me’ time helps you to reset, care for your body, and in turn helps you to be the best version of yourself in all your other roles.”

4. Low Impact Workouts

Wells was forced to switch to low impact workouts while healing from an injury. “I had this huge epiphany, where I realized I could train low impact yet keep my physique and get stronger; it was mind blowing how amazing I felt; my body was so happy,” she told Women’s Fitness. “I realized that before, I had been doing too much – I was now doing less than ever yet was feeling stronger, more energized and more alive.”

5. Moderation Is Key

Wells enjoys a balanced diet with room for the occasional treat. “I have the biggest sweet tooth so I’ll usually have dessert almost every night after dinner – whether it be what I had today (greek yogurt, granola and berries) or some fruit with almond butter,” she told The Newsette. “If you are craving something sweet I don’t believe in depriving yourself and having nothing, instead just make a healthier choice. Having everything in moderation is key!”

Celeb News

Lindsey Vonn in Two-Piece Workout Gear Is Back On Her “Grind” 

Here are the details about her latest work and everything you need to know about her health habits.

A Year In TIME
Mike Coppola/Getty Images
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Lindsey Vonn is getting her sweat on – and flaunting her fit figure. In a new social media post the skier shows off her amazing body in a two-piece workout look while executing a workout at the gym. “Back on my @redbull grind and man, it feels good! Getting as strong as I can… think I might have a plan for the knee, but first I need to get,” she captioned the Instagram Reel. What exercises are helping her get strong and what other health habits does she practice? Here is everything you need to know.


1. Here Is Her Latest Workout

According to Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant, Lindsey’s workout includes:

  • Single leg hip thrust
  • Standing abduction machine (can be done with a band)
  • Lying hamstring curl
  • Inverted row
  • *Back extension
  • *Side plank hip adduction
  • TRX push up

2. She’s Training to Be “Lean and Fit” with Weight Training

Lindsey admits she has gotten "a lot leaner" after retiring from skiing. "I used to do things that were so sport specific, so I had to be bigger," she told New York Post's Alexa magazine. "But everyone is like, 'Oh my God, you're in the best shape of your life.' It's like — yes and no. I'm not training for my sport anymore, I am training to be lean and fit,” she said. She has dramatically decreased her body fat with the help of trainer Gunnar Peterson. "Different training. Different diet. Crazy!" Her workouts are no joke, and she trains three to four times a week. "Whatever you like doing is what you should be doing," she told Women’s Health. Her workouts are a combo of strength and weight training, using a lot of weighted balls, battle ropes, lifts, squats. You can check out another one of her workouts here

3. She Also Does Two Cardio Workouts a Week

Lindsey supplements her weight and strength training with two cardio workouts a week, but you won’t find her running on the treadmill. "I have a doctor's note that says I should never run again in my life, and I'm okay with that," she says. Instead she cycles or surfs.

4. She Also Walks After Dinner

"I have to go outside and walk the glucose off with my dog," Lindsey says about her post-dinner strolls. According to science, you should too. 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.

5. Her Diet Is “Clean”

Fresh,Blueberries,And,Kiwi,Slices,On,A,Wooden,Blue,Background,Shutterstock

Lindsey no longer follows her “ski season” diet of “a lot of protein and carbs,” she told People. Phil Goglia revamped her diet when she retired, and it now involves a lot of water, eating clean food, and timing her meals. “I try not to eat too much in the morning before I work out,” she told Women’s Health. Post-workout Lindsey eats “egg white omelets with broccoli, chicken, and pepper, and stuff like that.” For lunch, she might have chicken or salmon with kale or cabbage. For dinner, her plate is filled with a mix of protein and veggies – like chicken salad with avocado or a zucchini pasta with bolognese meat sauce. Almonds, kiwis, and blueberries are go-to snacks. Overall she tries to eat a lot of plant-based foods. “Listen, the kitchen can be intimidating to anyone. But I’m here to tell you: You can do it. And with the new year, let’s do it better, together. I’ve got 14 places to help you start eating more plant-based foods,” she captioned a recent post, suggesting the Just Egg cookbook to her followers.

Celeb News

CrossFit Athlete Kelsey Kiel in Two-Piece Workout Gear is "Grateful"

How CrossFit star Kelsey Kiel balances competition with personal joy.

Kelsey Kiel
Kelsey Kiel/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kelsey Kiel, a prominent CrossFit athlete, recently shared glimpses of her life on Instagram, including quality time spent with her family, partner, and beloved dog. Her post reflects a heartwarming weekend filled with adventures, football, pumpkin picking, and cozy coffee moments. Kiel expressed her sentimentality, saying, “I miss Jojo already. Such a good weekend with my mom, my guy and of course, Oliver. 🥹♥️ adventures, football, pumpkins and coffee. I’m grateful!!” This showcases not just her physical strength but also the strong bonds she cherishes with her loved ones, highlighting the balance she maintains between her rigorous training regimen and a fulfilling personal life.


1. She Works Hard

Kiel makes sure to work hard when she trains. She talked about this in the caption of this Instagram video. “The truth is - I’ve been chasing a competitive dream in some way shape or form for almost 10 years. Taking this time for ME has filled my cup (and then some♥️). But it’s hard when I’m used to my body looking a certain way. But the truth is I had to fight to be lean. I had to count and track everything I ate and drank. When I finally gave myself the necessary grace and time away from that, I’ve evolved and my body has followed suit.”

2. She Works On Self-Love

Love,Yourself,Concept.,Note,On,The,Mirror,With,Good,Quote.Shutterstock

Kiel is working on self-love, especially when it comes to her body. She also talked about this in the caption of the previous Instagram video. “I’m going to fight to love this body in this season of life. I’m going to be better about speaking kindly to myself. It’s hard and I think it’ll be something I have to actively work on (always and forever), but I must, and you must, because this is our one precious life and why should we go through it being so damn hard on ourselves?”

3. She Lifts Weights

Kiel likes to lift weights to stay in shape. She is seen lifting a barbell in the previous Instagram video. Kiel also shared this post of herself weightlifting, captioning it, “Stayin’ skrong 👸🏼✨ // 225, 235, 245 for 1+1 🤝” ACE Fitness states that weights have a lot of health benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

4. She Does Yoga

Kiel shared some of her favorite ways to stay fit in this Instagram post. One thing she is seen doing is yoga. Harvard Health reports that yoga has a lot of health benefits. “Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.”

5. She Walks

Kelsey Kiel.5Kelsey Kiel/Instagram

Another exercise that Kiel is seen doing in the previous Instagram post is walking. Harvard Health states that walking has a lot of benefits. “A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.”

Celeb News

Influencer Danielle Pascente in Two-Piece Workout Gear Feels "Strong and Powerful"

How Danielle Pascente combines balances with her workouts for a healthy lifestyle.

Danielle Pascente
Danielle Pascente/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Danielle Pascente, a well-known influencer and fitness coach, has built her success by embracing a balanced approach to health and fitness. She’s committed to pushing through tough exercises she doesn’t enjoy and always ensures she never skips a warmup. Pascente’s dedication is evident in her consistent approach, reminding her followers that staying on track is key to reaching their goals, even with a busy schedule. From high-intensity treadmill intervals to the importance of fueling her body in ways that suit her, Pascente demonstrates that a well-rounded routine is essential. Her message is simple: listen to your body, find what works for you, and stay committed to achieving a balanced and healthy lifestyle.


1. She Does Workouts She Hates

You’re not going to love every workout–there are some exercises that are hard to tolerate even though they’re effective. Pascente has a list of ones she hates, but she still does them because “they’re good for me.” Wearing mint green shorts with black trim and a teal-colored sports bra, Pascente showed which moves she doesn’t enjoy but will continue to do.

-Bulgarian split squats

-Pull-ups

-Barbell back squats

-Lateral raises

2. She Never Skips a Warmup

Warming up before a workout is recommended because it helps improve performance, boosts energy, reduces stress on the heart, and helps increase flexibility. Pascente admits she can overlook things in a session, but warming up is essential. “I’m mostly the chilliest trainer ever, but skip the warm up and you’re ☠️ to me 🤣🤣🤣🤣I will die on this hill. Not nearly as much as people die on the hill that burpees are the worst exercise ever (agree to completely disagree) but I think a lottttt of us can agree that warming up before exercise IS IMPORTANT.”

3. She Does Treadmill Intervals

To switch things up, Pascente will do treadmill intervals and shared what the workout looks like in an Instagram video.

“Warm up: 5 minutes, walk pace, incline 2%

WORKOUT:

➡️3 - 30 second sprints. 30 seconds recovery between each. Increase your sprint speed by 1 each time. Make sure you choose a pace you know you can increase and still hold for 30 seconds. The last one SHOULD push you! Mine were 9.0, 10.0, 11.0. Next time, I’m going to try pushing 10, 11, 12.

Hop off tread and complete this circuit. Interval is 30/10 (30 seconds on, 10 rest)

1️⃣DB SQUAT TO PRESS

2️⃣MOUNTAIN CLIMBERS

3️⃣DL TO LUNGE SNATCH

4️⃣DECLINE PUSH UP

Hop back on tread and repeat this 3-4 times. I made it through 4 rounds - but honestly - this shit gassed me - it’s tough with the added circuit for sure. But in true me fashion - of course I’d program this madness 😂😤”

4. Consisteny is Key

Colored,Paper,With,The,Words,Consistency,Is,Key.,Consistent,Self-educationShutterstock

Pascente is a busy mom on the go, but never skipping workouts is key for her fitness journey. In an interview with Perfect Bar she said, “If I’m consistent with that, everything else falls into place. I travel a lot too so sometimes it’s hard to find a rhythm, but when I carve out time and actually schedule all my workouts I feel much better! Workouts just set the tone for my day. They help me make better decisions (food wise) throughout the day and recharge my mind and body!”

5. Find What Works Best For You

Pascente fuels up for workouts in various ways like enjoying a big breakfast beforehand, but reminds followers that everyone is different. “I said it once and I’ll say it 20 more times - you’ve got to do what works for you. There is no one size fits all approach to how we eat or fuel our bodies and the timing in which we do it.” She also stated, “I think nutrition in general is so specific and unique to each individual. I get asked a lot how I fuel before and after my workouts and that looks wildly different based on preference, time you wake up, time you might exercise, etc. This is just a small glimpse on fuel surrounding a workout but it’s also constantly changing if my schedule shifts a bit.”

WSJ. Magazine 2022 Innovator Awards
Dia Dipasupil/Getty Images
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Karlie Kloss is taking bathroom selfies in her swimsuit. The supermodel shows off her famously fit figure in one of her latest social media posts. “Can’t leave the bathroom without taking a selfie,” she captions her Instagram Stories snap. How does she stay so fit? Read on to see 5 ways Karlie Kloss stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Does HIIT and Pilates Fusion

Karlie trains with Starr Hawkins of Baby Mama Fitness, whose trademark workout is a fusion of Pilates and high intensity interval training (HIIT). Hawkins also trains clients at Barry’s and Gotham Gym, the New York City workout studio where Karlie frequents. "Pilates relies on isolated, controlled movement and has allowed me to build up my core and strengthen my legs and arms," she previously told T Magazine.

2. She Gets Her Vitamin D

WSJ. Magazine 2022 Innovator AwardsDimitrios Kambouris/Getty Images

Being outdoors is part of her self-care routine. “Spending quality time outside is a big part of my overall wellness and personal happiness,” she told Vogue. “This past year, I made it a goal to spend even more time outside. It’s amazing how much fresh air and sunshine can uplift your mood, and that was a driving force behind these pieces.”

3. She Runs

“Oh, I love running,” she told Paper in June 2021, revealing that she had just started it up again. “No matter where I am, I always have to go for a run because all you need is a pair of sneakers,” she continued. “It's just to get outside and go, just a mental drive to push yourself to do it. And with pregnancy and quarantine, it was hard to get outside and be able to keep up that normal part of my routine. I don't know why but it took a little extra mental motivation to lace the sneakers back up and get out there. It just felt so good.”

4. She Makes Sure to “Squeeze” Workouts In

W Magazine 50th Anniversary Presented By LexusDimitrios Kambouris/Getty Images

“I am a girl on the go; I’m always running between flights, and then going to set and catching another flight and trying to squeeze a workout in,” Karlie recently told Harper’s Bazaar UK.

5. She Exercises to Feel Good

KarliKlossKarli Kloss/Instagram

Karlie exercises “to feel strong and challenge my body to reach new goals. Movement feeds my mind and gives me energy throughout the day,” she told T magazine. "Excessive sitting is a fairly new problem in human history. Two hundred years ago, 90% of the world lived in agricultural communities. People sat for three to five hours per day but only to take breaks from working. Modern Americans sit for 13 to 15 hours per day," says the Mayo Clinic. "Here are a few ways to incorporate movement into your day:

  • Use a standing desk when possible.
  • Set a reminder to stand and move at least once per hour.
  • Take a walk over lunch.
  • Walk during phone or conference calls."
Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images

Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen lifting weights. According to ACE Fitness, doing this has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

She Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram

Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says 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.”

She Does Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “Unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. 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.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram

Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”