Lisa Lanceford in Two-Piece Workout Gear Has "Massive Win" at the Gym

Walking

Michelle makes sure to get her steps in. You can usually find her walking around Miami. 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.

Motivation in the Mirror

What motivates Michelle? “I would say the mirror. There’s nothing more motivating than when you find a new vein! Am I crazy? Probably, but it’s true! Progress is what motivates me to keep pushing harder and not give up. Also it’s extremely motivating to have so many female fans,” she told Simply Shredded.

5 Hardcore Workouts Per Week

Here is what Michelle’s workout looks like, as she detailed it to Simply Shredded:

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Thursday: Rest

• Off

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

Here Is What She Eats in a Day

Michelle shared a sample menu of what she eats in a day with Muscle & Fitness.

Breakfast: Protein pancake or chocolate peanut butter overnight oats

Snack 1: Stuffed avocado tacos or tuna tartar

Lunch: Cashew chicken lettuce wraps or noodles with creamy avocado pesto

Snack 2: Peruvian ceviche or yogurt protein cups

Dinner: Teriyaki ginger tilapia or coconut chicken curry

Cardio for Weight Loss

To “cut down” or lose weight, do lots of cardio, advises Michelle. “I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest,” she said.

She Lifts Weights

As you can see from her Instagram post, Nisler likes to lift weights to keep herself in shape. ACE Fitness states that using weights has a lot of benefits. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints. 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 Squats

Nisler is also seen doing squats in her Instagram video. According to Allina Health, squats have a lot of health benefits. “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.”

She Does RDLs

Nisler is also seen doing RDLs in her Instagram video. ACE Fitness states that the exercise has a lot of benefits. “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.”

She Uses A Fitness Bike

Nisler likes to use a stationary bike to keep herself in shape. She shared this video on Instagram of herself riding one at different intervals. Penn State PRO Wellness states that using a stationary bike has a lot of benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”

She Uses A Treadmill

Nisler also likes to walk on a treadmill to keep herself in shape. She is seen doing so in the beginning of this workout video on her Instagram. Healthy Talbot states, “Treadmills provide outstanding cardiovascular exercises, which can significantly enhance your heart health. Thanks to their ability to maintain constant heart rates throughout the exercise. If you’ve high cholesterol or cardiovascular issues, this can be very beneficial. They can help to diagnose cardiac issues like heart disease and artery blockages. Under normal circumstances, your body may not exhibit symptoms of these heart conditions. However, when put under pressure through a workout, those symptoms will be displayed.”

She Strength Trains

In her Instagram video, Löwes is seen working out with weights. She is also seen doing this in this video. In the latter post’s caption, Löwes talked about her journey with strength training. “I used to train more like this in the beginning of my fitness journey then I transferred into more sets and fewer exercises. Now I’m back to enjoying both! Lots of exercises with light/medium weights, slow motions, lots of mindful muscle connection leaves your muscles exhausted. It’s so nice to work out a sweat using weights from time to time! I never get sweaty moving heavy weights.. The workout 💪🏼1. Side To Side Lunge 3x10/side 2. SM Reverse Hypers 4x15 3. SM Deep Pause Squat 3x12 4.Standing DB Abductions 3x15/side 5. Cross Over Kickbacks 2x15/Side 6. Cable Kickbacks 2x15/Side 7. SM Front Squats 3x10 8. Cable Lunges 2x15/side.”

She Does Bodyweight Exercises

Löwes likes to do bodyweight exercises to keep herself in shape. She shared one of her favorite circuits in this Instagram video. Löwes captioned it, “Let’s go! 🫵🏼🌤️Always loved these bodyweight circuits, especially in the sunset light! 😉🧘♀️ Moving your body is a luxury! You don’t need all that fancy gym gear to get a sweat sess in which is enough to release endorphins and turn up the mood 🧠Try 30 sec of each move x 5 1️⃣ Reverse Lunge Crunches 2️⃣ In & Out Jumps 3️⃣ Mountain Climber Runs 4️⃣ Upside Down Plank Walks 5️⃣ Jumping Lunges.”

She Does Lunges

Löwes likes to do lunges to keep herself in shape. She is seen doing them in the previous two Instagram links. Lunges have a lot of health benefits. The Columbia Association states, “Lunges may look simple, but there’s a lot going on at the same time, which works wonders for your balance and mobility. Since you work one leg at a time, you’re also activating your stabilizer muscles for better stability.”

She Does RDLs

Löwes likes to do RDLs to keep herself in shape. She shared this video on Instagram of herself demonstrating the proper technique for them. Löwes captioned it, “🔺Common mistakes:

- Not bending your knees enough
- Letting your back/upper body fall forward rather than your hips pushed back
- Taking a very narrow stance with toes facing straight forward instead of a hip with stance with toes pointing slightly outwards
- Allowing the weight to go all the way down to the floor rather than stopping at knee hight.
Hope this helps! 💪🏼🩷”

She Does Core Workouts

Löwes shared some of her favorite core workouts in this Instagram video. She captioned the post, “4 Standing Exercises For Abs/Core that I personally like 🔥1️⃣ Cable Crunches - always in my core routine! (Abs) 2️⃣ Kettlebell Circles - tougher than they look! (Core) 3️⃣ Kettlebell March - (Core) 4️⃣ Oblique Cable Crunches - (Obliques).”

She Runs

Williams shares a lot of her favorite workouts on her Instagram. One thing she likes to do is run. Williams even ran the New York City Marathon. She shared this post on Instagram of her experience, captioning it, “NYC MARATHON!! Wow what an unforgettable day. 8 weeks ago when I got this opportunity, I had only ever really ran 5Ks. These last few weeks have been filled with pushing myself both mentally and physically, I really didn’t know if I could do it. But I have learnt every time I take on a new challenge I get far more back in return. I pretty much smiled my way around the 26.2 miles yesterday. NYC crowds are just sooooo incredible. I wanna say a huge thankyou to the number of strangers who cheered me on as well as my incredible friends who gave me so much energy! Feeling very proud and very grateful to @newbalance x @bambambaklava and especially @austinbensmith who assured me I could do it when I almost pulled out. 🩵”

She Swims

Williams likes to swim to keep herself in shape. She shares a lot of posts on Instagram of herself enjoying time by the water. Williams shared this post highlighting a trip she took to Europe. In it, she is seen going for a dip in the sea. Williams captioned the post, “European summer 🩵 the oh so blue Mediterranean.”

She Pushes Herself

Williams is always striving to push herself to try new things. One thing she tried was going scuba diving. Williams shared this photo on Instagram of her experience. She captioned the post, “It’s A-OK 👌 I’ve realized I feel my best when I try new things and push myself out of my comfort zone. Things that scared me before. Sometimes it’s good to remember being scared should not get in your way of trying something new 🤍💙”

She Plays Tennis

Another thing that Williams likes to do to keep herself in shape is playing tennis. She shared this set of photos of herself on the court on Instagram. The Columbia Association states that tennis has a lot of benefits. “Tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you.”

She Hikes

Williams likes to go hiking to keep herself in shape. She shared this set of photos on Instagram of herself and her friends hiking in the Grand Canyon. “Hello!! Channeling my inner Lara Croft.. Just spent the last two weeks off the grid exploring the Grand Canyon - traveling down the Colorado river, white water rafting and camping with a group of 15 of us. It was already a scary trip for me as I have never done anything like this but an extra challenge from having fractured my wrist 3 weeks before! But the challenges made it 100 x more rewarding! Will share some pictures to try and show you just how incredible the Grand Canyon is 🙌🏽 Very proud of myself for doing it and grateful to be one of the few people who get to see this part of the world in this way!”