Wendy Fortino is sharing a new mirror selfie – in her two-piece workout gear. In a new social media post the bodybuilder shows off her strong body dressed to sweat in an exercise set. “Home from work…workout then sauna,” she captioned the Instagram Stories image. How does she approach diet, fitness, and self-care? Here are all of her top diet and fitness tips.
Go for a Run
Wendy starts the day by pounding pavement. “I get up first thing in the morning for a 45 minute run. I have to run pretty intense to get something out of it,” she told Hard Fitness. “In the evening, I do another 30 minutes of cardio on the stepmill. I have to go at such an intense pace to work a sweat!” 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.
Lift Weights
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Wendy’s main form of fitness is lifting weights. She strength trains 4-5 days per week and also does split training. “I work chest & shoulders, back, and glutes/hamstrings. These are the areas that Matt wants me to develop. I will rotate between workouts,” she says. The Mayo Clinic explains that 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
Do Gymnastics
Wendy also does gymnastics. “I also practice my gymnastics skills 3-4 times/week,” she says. “I train very hard.” There are physical and mental benefits of gymnastics, explains Pinnacle Gymnastics. Physical benefits include flexibility, balance, and muscular strength. “These skills improve bone health and delay the development of high blood pressure,” they say.
Pay Attention to Nutrition
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Wendy understands the importance of focusing on nutrition. “I will probably coast in with about 200 grams of carbs (from white/brown rice), 120 grams of protein (from tilapia), and 50 grams of fat (from almond butter),” she says about her pre-contest diet. In general she aims for “significant amounts of carbs and good fats.”
Hydrate
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Wendy understands the importance of hydration. However, she doesn’t drink a lot before shows. “I didn't drink anything the day of shows. It didn't feel like torture, though. It's not as bad as people think. It was so funny - the other day, someone from the gym asked me if I was a figure competitor, and then proceeded to ask me if I ‘like, dehydrate myself all the time and stuff?’ I said, ‘of course not! I would never be able to train the way that I need to if I were always dehydrated. The body can do just fine on little water for a day or two.”
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Julianna Pena/Instagram
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