Bodybuilder Kim Chizevsky-Nicholls in Two-Piece Workout Gear Takes New Role as "Health Coach"

Kristy Hawkins is feeling “jacked” – in her workout gear. In a new social media post the powerlifting shows off her award-winning body in a two-piece exercise set during a lifting session at the gym. “Some lifts this past week that made me feel jacked—seated dumbbell press @ 90lb x11, hammer strength rows @ 4 and 1/4 plates x8, and incline dumbbell press @ 110lb x5ish. #pugsandpowerlifting,” 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. From Cardio and Dance to Bodybuilding

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Kristy, a PhD, explained to Muscle & Fitness that she was overweight as a teen. She tried to use extreme dieting to lose weight, and developed an eating disorder. She also tried to “work off” the excess weight with cardio and dance.

2. Exercise and Training Helped Healed Her

“In the same way my brain seemed natural to respond to learning about science and math,” she explains to Muscle & Fitness, “my body responded to exercise and training. I found that developing these two aspects of my life – mind, and body – created a balance that I found extremely rewarding.”

3. Walking Her Dog

Kristy is rarely found without her dog, He-Man the Pug, who accompanies her to the gym. She also takes him on lots of 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.

4. Swimming

Kristy also swims with He-Man. “Had to repost from @he_man_the_pug because I love him so much and am slightly sorry I traumatized him. But I loved how he kept trying to climb on top of my shoulders,” she joked in a caption about one of their swimming sessions. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

5. She Works in Biology

Aside from being one of the best female powerlifters of all time, Kristy has a career. “Not powerlifting-related but this is how @he_man_the_pug and I spend our days. I’m proud to be a co-founder and CSO of Antheia using synthetic biology to revolutionize the way plant-inspired medicines are manufactured. #dogsofantheia #science,” she captioned a post.

Dana Shemesh is sharing her transformation story in her workout gear. In a new social media post the bodybuilder shows off her strong physique in an impressive before-and-after photo. “Yes it’s me! #nevergiveup #transformationtuesday,” she captioned the Instagram snap. What is her story and how does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Found Fitness

On her website, Dana, who was born in Israel, explains how she found fitness. “Growing up, I loved dancing, art and playing volleyball. Being the youngest in my family made me both very competitive and independent. At age 18—like most young people in Israel—I served in the military for two years. After the army, I had studied graphic design at Hadassah College in Jerusalem and for several yearsI’d been working as an art director in the largest advertising firm in Tel Aviv. For years, it had been my dream, but it didn’t take long for me to feel exhausted and drained sitting at my desk, staring at a screen all day,” she says. “Through the stress of deadlines and long hours, I began to daydream and wonder about what would come next. My personal life also felt like it had been coming apart; I’d broken up with the boyfriend I’d had for the last nine years. My mom had just been diagnosed with cancer. I felt tired and unhealthy. So I decided to change my life; At 29 I stopped smoking and started to workout in a gym for the first time in my life! and I love it! I lost 25 Lbs and I felt healthier, and happier! That journey would soon completely change my life.”

2. Bodybuilding

Dana also revealed how she got into bodybuilding. “One day, a friend took me to a bodybuilding show in Israel. I loved seeing the impressive combination of strength, proportions and aesthetics—an art, like sculpture in real-life. It was a revelation that women could be strong and beautiful at the same time, and I was inspired to begin the journey myself. Soon, at 35 years-old, I stepped on stage and won 1st Place in my first bodybuilding competition in Israel. I was overwhelmed and full of joy and pride for what I was able to do in such a short time. Even if I hadn’t won that first show, I understood that there are huge rewards for persistence and determination,” she writes.

3. Self-Discipline

According to Dana, “Self-discipline is a superpower,” she writes in a post. “Unlock your superpower with self-discipline! Level up your productivity and achieve your goals like a champ. Stay focused, motivated, and accomplish anything you set your mind to. Embrace the power within you today!”

4. Age Is Just a Number

In her recent post, Dana reminds her followers that “age is just a number.” She writes: “It’s not just a myth it’s my lifestyle! What you choose to believe and what you choose to do daily, that what you’ll have in your life. BUILD YOUR LIFE NOW! Take responsibility on your health, on your body, on your future, on your happiness! 🙌 Yes it’s not easy but it worth it ‘Cause you have only one time to live! You can change your body any time you decide to, but don’t wait too long, ‘cause when we’re getting older it’ll be harder! If I did it you can do it too! Let me help you to MAKE YOUR BEST VERSION OF YOURSELF.”

5. Challenging Yourself

“IF IT DOESN’T CHALLENGE YOU IT DOESN’T CHANGE YOU!” she adds in the post. “Challenges are what change us and help us improve! Don’t be afraid of it! Challenges are part of how we grow. If you want to learn something new, it is, by definition a challenge. Life without challenges would be, at the least, quite boring. I’m not saying that we need to do wild and crazy challenges every day, but doing nothing challenging is really boring. While some may have a high tolerance for boredom, eventually everyone will want something more. So how do you challenge yourself? What change do you want to make? What would you like to improve? What is your dream? What makes you happy? Ask yourself and start today!”