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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.

Kira Walkenhorst in Two-Piece Workout Gear Does an "Overhead Kick"

“Wild foot contacts seem to be in trend this year."

FACT CHECKED BY Alberto Plaza
Kira Walkenhorst
Kira Walkenhorst/Instagram
FACT CHECKED BY Alberto Plaza

The German Beach volleyball player, Kira Walkenhorst, was featured on Instagram via @germanbeachtour in a video of Kira kicking the ball backwards over the net when her hands couldn't get to it captioned (translated to english), “wild foot contacts seem to be in trend this year 😄@kirawalkenhorstfinds her inner Cristiano and goes for an overhead kick - successful #germanbeachtour #gbt #beachvolleyball.” She still maintains a lot of the same drive and dedication and that starts with training to build mental and physical strength.


1. She pushes her body

On Instagram, translated to english, she said, “I have often been at the point where my body told me to stop playing sports. This year, too, it was a struggle to get through the first tournaments, but I always managed to come back. I am happy that things are improving physically again and that it is now much more fun to be on the sand.”

2. She factors in protein

Protein bars keep her fueled and energized. “After strength training, you're well taken care of by sanaponte and the delicious protein bar -Eiweiß Pro to go-. One more motivation to go to the gym 🤗 -Advertising- @sanaponte,” she said on Instagram. Just make sure you pair the protein with a balanced meal. According to the Mayo Clinic, “protein shouldn't be the entire meal, but should be paired with fruits, vegetables and whole grains. If you think you need more protein, consider adding more beans, lentils, soy or seafood rather than processed supplements.”

3. She works in the gym

She brings drive and dedication to her workouts. “Athletic training in winter is not exactly my "favorite discipline." But the training for the muscles that no longer exist due to the operation is really hard. But what the heck. True to the motto "Get up - pursue your goals!" it's all about gritting your teeth and working hard,” she said on Instagram.

4. She likes to switch up her workouts

She likes to mix things up with her workouts. On Instagram, Kira captioned a photo of her on a climbing wall saying, “a little variety in training. I am again in @ninfly.muenster😜💪🏻 What fun!! 🔥 ❤️🔥 Soon there will be another great TV event with me. But it's still a secret. What do you think? Where will I be at? #ninjawarrior #kirawalkenhorst #NinflyMuenster #NinjaTraining #beachvolleyball #volleyball #NinflyMünster.”

5. She does strength training

On a post on Instagram of her weightlifting, she captioned it, “last strength training before the German Championships. Who of you is competing in Timmendorf?” According to the Mayo Clinic, “your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.”

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Celeb News

Kira Walkenhorst in Two-Piece Workout Gear Does an "Overhead Kick"

“Wild foot contacts seem to be in trend this year."

Kira Walkenhorst
Kira Walkenhorst/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.

The German Beach volleyball player, Kira Walkenhorst, was featured on Instagram via @germanbeachtour in a video of Kira kicking the ball backwards over the net when her hands couldn't get to it captioned (translated to english), “wild foot contacts seem to be in trend this year 😄@kirawalkenhorstfinds her inner Cristiano and goes for an overhead kick - successful #germanbeachtour #gbt #beachvolleyball.” She still maintains a lot of the same drive and dedication and that starts with training to build mental and physical strength.


1. She pushes her body

On Instagram, translated to english, she said, “I have often been at the point where my body told me to stop playing sports. This year, too, it was a struggle to get through the first tournaments, but I always managed to come back. I am happy that things are improving physically again and that it is now much more fun to be on the sand.”

2. She factors in protein

Protein bars keep her fueled and energized. “After strength training, you're well taken care of by sanaponte and the delicious protein bar -Eiweiß Pro to go-. One more motivation to go to the gym 🤗 -Advertising- @sanaponte,” she said on Instagram. Just make sure you pair the protein with a balanced meal. According to the Mayo Clinic, “protein shouldn't be the entire meal, but should be paired with fruits, vegetables and whole grains. If you think you need more protein, consider adding more beans, lentils, soy or seafood rather than processed supplements.”

3. She works in the gym

She brings drive and dedication to her workouts. “Athletic training in winter is not exactly my "favorite discipline." But the training for the muscles that no longer exist due to the operation is really hard. But what the heck. True to the motto "Get up - pursue your goals!" it's all about gritting your teeth and working hard,” she said on Instagram.

4. She likes to switch up her workouts

She likes to mix things up with her workouts. On Instagram, Kira captioned a photo of her on a climbing wall saying, “a little variety in training. I am again in @ninfly.muenster😜💪🏻 What fun!! 🔥 ❤️🔥 Soon there will be another great TV event with me. But it's still a secret. What do you think? Where will I be at? #ninjawarrior #kirawalkenhorst #NinflyMuenster #NinjaTraining #beachvolleyball #volleyball #NinflyMünster.”

5. She does strength training

On a post on Instagram of her weightlifting, she captioned it, “last strength training before the German Championships. Who of you is competing in Timmendorf?” According to the Mayo Clinic, “your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.”

Celeb News

CrossFit Athlete Kels Kiel in Two-Piece Workout Gear Shares "a Lil Training Dump"

She builds strength and endurance with weights, box jumps, running, and more.

Kels Kiel
Kels 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.

Kels Kiel is a highly accomplished CrossFit athlete who has built a significant following on social media, where she shares her intense training sessions and fitness insights. In a recent Instagram post, Kiel offered fans a peek into her workout routine with a compilation of videos featuring weightlifting, running, box jumps, and lunges. She captioned the post, “A lil training dump as of late,” showcasing her dedication to diverse and challenging exercises. Known for her strength and athleticism, Kiel incorporates functional movements and varied training methods to enhance her fitness, demonstrating the power of consistency and effort in achieving elite performance. From barbell squats to lunges, her workouts are a testament to her commitment to building both power and endurance.


1. She Lifts Weights

In her Instagram post, Kiel is seen lifting weights. ACE Fitness states that doing this has a lot of health 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.”

2. She Runs

Kels Kiel.2Kels Kiel/Instagram

Kiel likes to run to stay in shape. In her Instagram post, she is seen running with a weighted cart, and running on the treadmill. FloTrack states that running has a lot of benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

3. She Does Box Jumps

Kels Kiel.3Kels Kiel/Instagram

Kiel is seen doing box jumps in her Instagram post. Joho Fitness states that this exercise has a lot of health benefits. “In box jump training you work all of your leg muscles and strengthen your core using your own body weight. Box jumps boost your muscular endurance and muscular strength, while also getting some cardiovascular work involved.”

4. She Does Lunges

Kels Kiel.4Kels Kiel/Instagram

Kiel is seen doing lunges in her Instagram post. 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. It doesn’t matter what lunge variation you do, as all of these muscles will be targeted, says Jonathan Olonade, a corrective exercise specialist and NASM-certified personal trainer with Life Time in Cinco Ranch, Texas.”

5. She Does Squats

Kels Kiel.5Kels Kiel/Instagram

Kiel is seen doing squats with a barbell in her Instagram video. The Cleveland Clinic states that squats have a lot of benefits. “Here’s a quick look at the many benefits of squats, also known as bodyweight squats or air squats: Works major muscle groups. Burns calories. Strengthens your core. Improves lower body strength. Enhances stability and balance. Betters your posture. Helps with flexibility and mobility. Promotes healthy bones. Helps prevent injuries.”

Celeb News

Fitness Trainer Kaisa Keranen Does "Jiu Jitsu Prep"

Learn her smart exercise tips and approach to diet.

Kaisa Keranen poses for a photo.
Kaisa Keranen/Instagram
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.

Kaisa Keranen is getting her body ready for martial arts – in her two-piece workout gear. In a new social media post the fitness trainer shows off her moves, wearing an all-black exercise outfit. “Jiu jitsu prep,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Her Relationship with Exercise Goes Through “Seasons”

Kaisa adapts her approach to exercise regularly. “Just like my life, my body and my relationship to movement go through seasons,” she told Thorne. “I’m currently in an intense season in my personal life, so my movement is an outlet for me. Workouts are intense because I need a space to be intense and to get that out.”

She Works Out Smart

Kaisa focuses on working out "smart" – not hard. "I want to be moving and feeling good in my body when I’m 85 years old, so these days I try to remember it’s all about smart movement that is sustainable and that my body feels good doing,” she says.

Her Top Tip with Exercise? Just Start

The phrase 'Just Start' illuminated on a wooden background.​Her Top Tip with Exercise? Just Start!Shutterstock

What is her top tip when it comes to fitness? “My number one tip is to just start,” she says. “No matter who you are or where you are – just start! A daily movement habit will absolutely change your life – even just five minutes a day. So remember that anything is better than nothing.”

She works Out Daily

Kaisa exercises seven times a week. Four of the days she works out with a trainer, one day she films workouts, and one or two times a week she does mobility-related recovery exercises. Generally she sticks to strength training, power work, and agility. Her least favorite? Aerobic conditioning. 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

Food As fuel

Kaisa views food as fuel for performance. “I am the queen of leftovers and could eat the same thing for an entire week straight,” she says. “Although I love food, I see it much more as fuel than something that needs to constantly vary or taste great.”

Celeb News

Perfect Match's Izzy Fairthorne in Two-Piece Workout Gear "Won't Skip the Gym"

She shared a video of herself doing back kicks with a cable.

Celebrity Sightings In London - August 17, 2023
Ricky Vigil/GC Images via 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.

Izzy Fairthorne is a reality TV star. She first appeared on season three of the Netflix series, Too Hot To Handle. She then appeared on Perfect Match, a dating show featuring several Netflix reality stars. Fairthorne shares a lot of workout videos on Instagram. In May, she shared a video of herself doing back kicks with a cable. Fairthorne captioned the post, “Love language.” How does she stay so fit? Read on to see 5 ways Izzy Fairthorne stays in shape and the photos that prove they work.


1. She Does Back Kicks With A Cable

Fairthorne doesn’t skip leg day. As you can see from her Instagram post, she likes to do back kicks with a cable and weight. She is seen doing them in this Instagram video, where she does a lot of lower body workouts. Fairthorne captioned the post, “Fave glute exercises at the moment 🍑Save and give them a try!! If your glutes aren’t shaking I’ll be impressed.” She also does them in this video, and captioned it, “Hope this helps.”

2. She Uses Weights

In her glute workout Instagram post, Fairthorne uses a lot of weights to workout. British Weight Lifting shared that using weights has a lot of health benefits. “Improved posture is a physical benefit that can also improve your confidence. And muscle-building exercises often result in people experiencing a better sleeping pattern – which, if you have ever suffered from sleep deprivation, you will know that a good night’s sleep can greatly benefit your general mood and outlook on life.”

3. She Does Squats

In her glute workout Instagram video, Fairthorne is seen doing squats with a barbell. Allina Health states that squats are a great exercise for someone to do. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Works Her Upper Body

Fairthorne makes sure to work her upper body. She shared some of her favorites in this Instagram video. In it, Fairthorne is seen doing face pulls, lateral pull downs, and single arm pull downs. In the video, Fairthorne wrote, “Let’s build that hour glass figure.” She captioned the post, “Don’t neglect upper body girlies.”

5. She Does Hip Workouts

Fairthorne makes sure to do hip workouts. She likes to do hip thrusts. Fairthorne and a friend are seen doing hip thrusts in this Instagram video. Gymless reports that hip thrusts have a lot of benefits. “Hip thrusts are a controlled and powerful movement, mainly focusing on the glutes, hamstrings, lower back, and core. This exercise is vital for developing a stronger posterior chain, contributing to improved athletic performance, alleviating lower back pain, and enhancing overall physique.”

Celeb News

Lauren Kettering in Two-Piece Workout Gear Does "Leg Day With Bestie Caitlin Dang"

Lauren hit the gym with a friend and shared a video on Instagram showcasing their lower body workout routine.

"It Ends With Us" New York Premiere - Arrivals
John Nacion/Variety via 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.

Lauren Kettering is a successful influencer, widely recognized for her dance videos on TikTok. She’s also known for sharing her fitness journey with her followers, regularly posting workout videos on her social media. Recently, Lauren hit the gym with a friend and shared a video on Instagram showcasing their lower body workout routine. Curious about how she stays in such great shape? Read on to discover 5 ways Lauren Kettering maintains her fitness, complete with photos that highlight her dedication.


1. She Works Out With A Friend

As you can see from her Instagram video, Kettering likes to work out with friends. According to Better Health, working out with a friend has a lot of benefits. “Exercising with a friend or loved one can make it more fun, and increase your chances of sticking to your exercise plan. Exercising with a friend is a great way to keep you motivated. It’s also a great way to meet new people. It can even save you money. Exercise with someone around the same fitness level as you so you can spur each other on.”

2. She Does Squats

Lauren Kettering.2Lauren Kettering/Instagram

Kettering does a lot of lower body exercises. In her Instagram video, she is seen doing squats. According to Allina Health, squats are a great workout. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

3. She Lifts Weights

Lauren Kettering.3Lauren Kettering/Instagram

Kettering is seen using weights in her Instagram video. ACE Fitness states that lifting heavy weights has a lot of benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

4. She Does Abductors

Lauren Kettering.5Lauren Kettering/Instagram

Kettering is seen using the abductor machine to work her hips in her Instagram video. Coach.org states that doing exercises like these have a lot of benefits. “Exercises geared toward strengthening the hip abductor muscles can be vital in preserving joint integrity and mitigating the discomfort often associated with hip and knee pain. By introducing movements such as side-lying leg lifts, clamshells, or using a hip abduction machine, individuals can develop stronger, more resilient muscles in this region.”

5. She Works Her Core

@laurenkettering

Little workout for festival weekend🤸‍♀️

Kettering makes sure to work her core. In this workout video she posted on her TikTok, she is seen doing v-sit crunches. The Mayo Clinic says that doing core workouts is extremely important. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

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.”