Maris Racal in Two-Piece Workout Gear Hydrates

Maris Racal is showing off her flat abs – in her workout clothes. In a new social media post the 26-year-old star of Pinoy Big Brother flaunts her chiseled midsection while chugging water. Her Instagram followers went wild over the photo. “wow 😍” commented one. “Pretty,” added another. How does Maris keep herself in such great shape? Here is everything you need to know about her lifestyle habits.

1. Meditation

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Maris starts the day by meditating. “Meditating is really important to me. I do it on a normal day. I do it before I start taping. I always think about the blessings and all the good things that have been happening,” she told Philstar Global. "Of course, after I take it all in, I always think about what my mom says that, whatever we have right now, the material things, we just borrow it all, and that one simple thought always, always keeps me thankful for everything.”

2. Running on the Beach

Maris is a runner. “If you know me I love to,” she captioned a post of herself on the beach in her running shoes. 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.

3. Dancing

Maris gets paid to dance, an effective and fun workout. “I can finally share this!! the official carelessly dance video is now up on my channel!” she captioned a post. Not only does dancing build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

4. Reading

Maris enjoys reading books when she has free time. “Library hangouts to sleep,” she captioned a post. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals.

5. Walking

You can also find Maris going for walks. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. 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.

6. Hydrating

In her latest post, Maris demonstrates the importance of hydration. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Juliana Mota is getting the weekend started off right – in her exercise clothes. In a new social media post the bodybuilder flaunts her amazingly fit figure in a two-piece set, driving her followers wild. “The best way to start the weekend is with a new outfit,” she captioned the Instagram photo. “The fit is beautiful,” commented one of her followers. “On fire 🔥” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Protein and Clean Carbs

Juliana also maintains a healthy diet. “Focus on getting a good source of protein and clean carbs. My two favorite post-workout meals are chicken with rice or whey protein with cream of rice and berries. No secrets here—just simple, effective nutrition! 🥗If you want to maintain a healthy and feminine look, the ‘secret’ you’re searching for is on your plate,” she revealed in a post.

2. Being a Better Version of Herself

Juliana “used to have a very different view of competitions,” she writes in a post. “Today, the only thing I truly want is to become a better version of myself. I don’t care about the rivalry or the animosity between some athletes. I don’t care about comparisons. Even though I don’t care about these things, at the end of the day, it’s still a competition, and the show must go on. My advice is: don’t take anything personally. If someone tries to compare you with other athletes, remember that it’s just part of the game. Don’t take it personally because the results will be determined on stage by the judges. We’re all in the same field, striving for the same goals, maybe for different reasons, but we understand each other better than anyone else does. We may be rivals on stage, but respect and fairness should always be the most important aspects of our journey. Are you seeing the girl in the picture? She’s the only one I compare myself to. She’s come from so far away that everything she’s experiencing now feels like a dream, and she’s grateful for it. Does she want to win some shows? Oh, yes, she does. Does she work for it? Absolutely! And if she doesn’t win a specific show, she will evaluate what she can do to be even better in the next one. She’s ready to learn whatever she needs to keep improving. She’s here to experience situations, feelings, emotions—everything life has to offer. Tomorrow is just one more special moment she wants to live fully.”

3. Changing Intensity

Juliana regularly changes intensity with her workouts. “100 kg on Bulgarian SS 💥It’s not the first time I do it, I have cycles of training where I explore different qualities of my muscles and body. @trainedbyvicente even said, ‘You could have done more reps,’ but I didn’t want to push it too much 😅 it was the first exercise and I wasn’t wearing my knee sleeves or my belt. Guys, intensity is about the weight you use (heavier you lift more intensity you put on it) Everything else is just talk. Do you always need to train this way? No. Is this the only way that works? No. But make sure to periodize your training to use your STRENGTH at the right time,” she revealed in a post.

4. How to Get in Shape Quickly

Juliana revealed how to get in shape quickly. “Since I started my fitness journey, I’ve always tried to maintain a “decent” body fat level throughout the year. Every time I need to cut some weight, we’re talking about 5-6 kg (and half of this is just water retention). I’ve been consistent with my diet for 12 years now, and I’ve been training for 18 years since I started when I was 12 years old. 👶🏻 For someone who has a lot of weight to cut, or someone who is just starting their fitness journey, please be kind and patient with yourself,” she wrote, listing the following suggestions:

✅Start by determining your caloric intake for cutting.

✅Multiply your weight by 0.05 to find out the ideal amount of water and be VERY CONSISTENT with your water intake.

✅Make sure you have all the necessary vitamins and minerals in your diet.

✅Fiber is extremely important.

✅Manage your stress and get enough sleep to recover properly.

✅With all those points in place, add 2 caps of Hydroxycut in the morning before your fasted cardio (if you do it). If not, you can also take it before your training. Just make sure not to take it too close to bedtime to avoid affecting your sleep.

5. Hydration

Juliana makes sure to hydrate, especially because she spends so much time exercising. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Roxanne Russell is sharing a new workout. In a new video the fitness model and influencer shows off her incredible figure in a two-piece workout ensemble while demonstrating a new workout for her followers. “I have the perfect Power Pilates routine for you!” she wrote in the caption. What is the workout and what are some other healthy habits that keep Roxanne in such great shape? Celebwell has the details on her lifestyle habits.

1. Combining Pilates with Strength Training

Roxanne has a unique workout method. “This total body workout incorporates strength training and classic Pilates, utilising combined and isolated movements,” she shares about her latest workout video. Why is it a good idea to combine pilates with strength training? “Increased resistance, promotes strength building and muscle development, increasing muscle tone and definition,” she writes.

2. Using Dumbbells

Roxanne adds that using dumbbells “also enable targeted isolation of specific muscle groups, such as arms, shoulders, and back, increasing strength otherwise harder to target with traditional pilates.”

3. Here Is the Workout

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In the clip, Roxanne does a variety of exercises, starting with oblique curls. Then she does a variety of glute bridges – chest press, with chest fly, punches, and oblique curl. She then does ab curls, straight leg crunches, clams, and clams 2.

4. What She Eats in a Day

Roxanne eats vegan and recently shared an example of what she eats in a day in one of her posts. Prior to her workout she has a banana and coffee, followed by breakfast: 100g of Special K with berries topped with @phybaperformance protein shake on top with creatine. She also drank coffee and water. For a snack she munches on apples and peaches, followed by lunch, “a satay tofu bowl and tofu scramble on toast.” For dinner she has Thai Vegan Chick’n Curry with Rice and dessert, “choccie.”

5. Hydration

Roxanne makes sure to drink a lot of water. “Stay hydrated kids,” she captioned a post. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Rachel Dillon is building up her core in her two-piece workout gear. In a new social media post the fitness influencer flaunts her flat abs during a workout video, revealing the moves that helped her achieve her impressive midsection. “partner core challenge🔥,” she captioned the Instagram post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. A Good Balance of Protein, Calories, Fats, and Carbs

Rachel makes sure to get enough protein and calories in to support her goals, along with fats and carbs. "I use MWU Meal Guides and recipes as a base for planning my meals, and then apply little tweaks to suit my preferences - such as swapping ingredients or changing their amounts a little bit. Remember, so long as you are consistent with your targets overall - you can be flexible with your meals!” she told Move with Us.

Her calorie and macro split revolves around:

Calories: 1955

Carbs: 245g

Protein: 120g

Fat: 55g

2. Hydration

Rachel starts the day by hydrating. First thing in the morning she drinks 700m-1L of water. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

3. Coffee

Rachel also drinks coffee. Her order? Medium long black, one shot, dash of oat milk, 2 sweeteners. 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.

4. Here Is What She Eats in a Day

“For breakfast I love to put together Emma’s Turkey & Avocado Bagel recipe from the MWU App, plus 2x quick oat sachets with scoop of protein & raspberries,” she says. “As you can see, I love to eat big meals as this really helps to fill me up and keep me feeling satisfied, as opposed to constantly snacking throughout the day. My breakfast meal also acts as a pre-workout for me, so I like it to be hearty.” After working out she has a green juice and 2x packets of cobs natural popcorn straight after training. “For lunch, I love to make an Avocado & Prawn Bowl,” she says. For an afternoon snack she has 2 rice cakes topped with turkey breast and Black Swan Skinny Tzatziki. “For dinner, one of my go-to's is the delicious Honey Chicken Stir Fry,” she says. “As you can see from my day of delicious eating, nothing is off limits for me.” Overall she believes in an “80% whole foods and 20% soul foods approach, because food is more than just fuel. It’s there to nourish AND support us… and it’s also delicious,” she says.

5. Core Workout

Here is her core workout:

1. 10x Plate Sit Ups
2. 10x Plate Leg Raises
3. 10x Plate Russian Twists
4. 10x Shoulder Taps
5. 20x Mountain Climbers

4 Rounds

Rita Ora is flaunting her washboard abs in a mirror selfie. In a new social media post the singer shows off her super fit midsection in a sports bra and leggings while posing in front of the mirror during a trip to the Big Apple. “Two talk shows, one incredible city!! I cannot wait to be back again New York,” she captioned the series of Instagram snaps. “the city looks good on you 😍” commented Spotify. “Beautiful,” added another follower. How does the singer achieve her fit physique? Celebwell has the details on her top lifestyle habits.

1. Strength Training and Pilates

Rita mixes up her workouts. She lifts weights most of the time, but also sprinkles in other workouts. "I might go to the gym three times a week and then I'll definitely do a Pilates class, so it's not always weights," she recently told Women's Health. “I always travel with 1KG and 2KG dumbbells, ankle weights, and a medium resistance band,” she added. “If I can’t do a workout, I just use the ankle weights and wear them when we’re around town, or at home.”

2. Hydration

Rita maintains that hydration “has made a drastic difference” in her health. She told Women’s Health that “drinking a litre and a half, maybe two litres of water a day,” over three to four months did wonders. The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

3. Portion Control

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Rita focuses on eating smaller portion sizes and eating her heaviest meal at lunch. “I have a light breakfast, a substantial lunch, and then a light dinner,” she told Women’s Health.

4. Her Goal: Strength

"I didn't start working out to get skinnier. I started working out to feel better, and I think it's important for women to know that. Don't be obsessed with being thin. You just have to be fit, healthy, and strong," Rita told Shape. "I've made myself a bit stronger and that was a real achievement for me," she noted. "I'm not going to lie and say I was completely happy with my body before. I knew I could change a few things to improve my stamina, especially onstage."

5. Circuit Training

Rita does circuit training. “I usually work out for one or two hours, depending on how much time I have. I do three circuits and repeat that three times. I mostly focus on my thighs and my bum, so I do a lot of squats and weight lifting. And I do one circuit of cardio,” she told Shape. “What I've learned is that you can take your time with training. You don't have to beat yourself up as long as you get in the workouts that you need. I used to push myself until I felt sick. But I'm approaching it differently now. I enjoy working out. And I like the aftermath-that feeling of contentment."