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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.

Bodybuilding Star Emily Hayden in Two-Piece Workout Gear Says "Do it With Your Entire Heart"

She embraces new challenges with burpees, hikes, and disciplined training.

FACT CHECKED BY Alberto Plaza
Emily Hayden
Emily Hayden/Instagram
FACT CHECKED BY Alberto Plaza

Emily Hayden is a former IFBB bodybuilder turned fitness coach who continues to inspire her followers with her disciplined approach to health and wellness. Recently, she participated in Games Without Borders, an international competition that brought together athletes from across the globe. Sharing highlights on Instagram, Hayden reflected on her journey, writing, “Competing in Games Without Borders (Russian TV show) was an absolute highlight of this year. I’m beyond honored to have traveled & competed there meeting athletes from all over the world.” From burpees to hiking in Iceland, Hayden embraces every challenge with a relentless pursuit of excellence, showing how the values she honed as a bodybuilder now fuel her success in coaching and other pursuits.


1. She Works Hard

Hayden makes sure to work hard. She talked about this in the caption of her recent post. “Whatever you do, do it with your entire heart 🫀Relentless pursuit. Precise execution. Be undeniable. Being a professional athlete isn’t just an achievement won on a particular day. It is an embodiment of excellence. You do not achieve professional status without first living, breathing, sleeping, eating, training, thinking (etc), like a pro.”

2. She Works Out With Others

Hayden likes to hit the gym with friends. She shared this video on Instagram of herself and a friend training together. Hayden captioned the post, “What do you think would happen if you went ALL IN on you? No more holding back, no more half efforts, no more excuses, and no more making yourself small. NO. MORE. Take up space. Face the challenge head on. Dominate what’s in front of you. Give it everything you’ve got. And when you feel like you have nothing left, remember… that moment is exactly why you’re here. Push through and show yourself that you can overcome any obstacle in front of you. Hit a session with @yesandresyes to prep our minds for what’s to come….We’re ready. 🇺🇸 ✈️ 🇷🇺 🎥”

3. She Does Burpees

Emily Hayden.2Emily Hayden/Instagram

In the previous Instagram video, Hayden is seen doing burpees. A Healthier Michigan states that this exercise has a lot of benefits. “A burpee is an easy exercise and can be done in almost any location because it involves no workout equipment and only requires a small amount of space. Burpees workout your entire body and are great for building strength and burning calories.”

4. She Hikes

Hayden likes to hike to keep herself in shape. In this Instagram post from Iceland, she is seen hiking. Hayden captioned the post, “This time last year I was exploring one of the most magnificent places on earth: ICELAND🇮🇸The perspective you gain from simply exploring this beautiful earth is absolutely priceless. I host retreats all over the world, and hosting this one was by far one of the most impactful experiences for me simply because of the awe & wonder that constantly surrounded us every step of the journey. It was pure magic.”

5. She Does Hamstring Curls

Hayden shared this video on Instagram of herself doing hamstring curls. She captioned it, “I have such a deep love for training - I genuinely enjoy the rep by rep process of executing with excellence, intentionality, and the variability that training offers. If you’re in the San Diego area, I do offer 1 on 1 and 2 on 1 personal training, send me a DM if you’re interested & we can chat. I typically only take 2-3 clients at a time.”

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Celeb News

Bodybuilding Star Emily Hayden in Two-Piece Workout Gear Says "Do it With Your Entire Heart"

She embraces new challenges with burpees, hikes, and disciplined training.

Emily Hayden
Emily Hayden/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.

Emily Hayden is a former IFBB bodybuilder turned fitness coach who continues to inspire her followers with her disciplined approach to health and wellness. Recently, she participated in Games Without Borders, an international competition that brought together athletes from across the globe. Sharing highlights on Instagram, Hayden reflected on her journey, writing, “Competing in Games Without Borders (Russian TV show) was an absolute highlight of this year. I’m beyond honored to have traveled & competed there meeting athletes from all over the world.” From burpees to hiking in Iceland, Hayden embraces every challenge with a relentless pursuit of excellence, showing how the values she honed as a bodybuilder now fuel her success in coaching and other pursuits.


1. She Works Hard

Hayden makes sure to work hard. She talked about this in the caption of her recent post. “Whatever you do, do it with your entire heart 🫀Relentless pursuit. Precise execution. Be undeniable. Being a professional athlete isn’t just an achievement won on a particular day. It is an embodiment of excellence. You do not achieve professional status without first living, breathing, sleeping, eating, training, thinking (etc), like a pro.”

2. She Works Out With Others

Hayden likes to hit the gym with friends. She shared this video on Instagram of herself and a friend training together. Hayden captioned the post, “What do you think would happen if you went ALL IN on you? No more holding back, no more half efforts, no more excuses, and no more making yourself small. NO. MORE. Take up space. Face the challenge head on. Dominate what’s in front of you. Give it everything you’ve got. And when you feel like you have nothing left, remember… that moment is exactly why you’re here. Push through and show yourself that you can overcome any obstacle in front of you. Hit a session with @yesandresyes to prep our minds for what’s to come….We’re ready. 🇺🇸 ✈️ 🇷🇺 🎥”

3. She Does Burpees

Emily Hayden.2Emily Hayden/Instagram

In the previous Instagram video, Hayden is seen doing burpees. A Healthier Michigan states that this exercise has a lot of benefits. “A burpee is an easy exercise and can be done in almost any location because it involves no workout equipment and only requires a small amount of space. Burpees workout your entire body and are great for building strength and burning calories.”

4. She Hikes

Hayden likes to hike to keep herself in shape. In this Instagram post from Iceland, she is seen hiking. Hayden captioned the post, “This time last year I was exploring one of the most magnificent places on earth: ICELAND🇮🇸The perspective you gain from simply exploring this beautiful earth is absolutely priceless. I host retreats all over the world, and hosting this one was by far one of the most impactful experiences for me simply because of the awe & wonder that constantly surrounded us every step of the journey. It was pure magic.”

5. She Does Hamstring Curls

Hayden shared this video on Instagram of herself doing hamstring curls. She captioned it, “I have such a deep love for training - I genuinely enjoy the rep by rep process of executing with excellence, intentionality, and the variability that training offers. If you’re in the San Diego area, I do offer 1 on 1 and 2 on 1 personal training, send me a DM if you’re interested & we can chat. I typically only take 2-3 clients at a time.”

Ashlyn Little ahead of the Olympia competitions.
Ashlyn Little/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.

Ashlyn Little is a professional bodybuilder. She competes in the IFBB. Last month, she hit the gym, and shared a stunning post on Instagram. In it, Little showed off her figure as she posed in workout clothes. She also did squats with a machine. She captioned the post, “Just a small girl with a ant 🐜 booty hard at work 👀😂”

She Works Hard

Little talked about the importance of working hard in the caption of this Instagram post. “This shape wasn’t built in a month or a few months or a year or a few years. BUT 10 YEARS… 👏🏼👏🏼👏🏼 my shape has never looked like this and I started my fitness journey in 2014 😳 When I started I never put a time line on how long until I achieved a certain physique. I just told myself as long as I’m able to go to the gym and train and eat healthy that’s what I decided I was going to do. I never turned back and I never got upset for how long it took cause I knew the muscle would come eventually as long as I kept going. Here we are now 10 years later and am I happy with my progress and what I see? YES!! But I’m never satisfied and for that I keep working 😤 Each year I get a little bit better and I learn a lot more! There is NO time line for me. I just love building my physique and I love this lifestyle so for all I care the growth can be slow or fast.”

She Has Support

Little has a lot of support that helps keep her in shape. She talked about this in the caption of this Instagram post. “Hardest thing in prep for me is prep goggles hands down. Seeing one thing when others see something completely different. Constantly thinking ‘am I even going to be good enough?’ During these moments I always lean on my support system to keep my eyes and mind in check. The best advice I can give is to take the thinking out of it completely & never compare yourself to anyone but you. Don’t let the mind wonder. Just do your job and follow the plan. It’s your coaches job to tell you if you’re not on point or where you’re supposed to be. I’ve worked hard on this aspect of prep this year. Not questioning just following my coaches lead. Don’t allow your thoughts to consume your mind and sabotage your prep. I’m thankful for my support system and my coach heading into the biggest show of the year. No worries, no stress, no fears. Just a lot of hard work, following the plan and keeping my mind on the daily tasks at hand AND THATS IT 💯🙏🏼🤍”

She Lifts Weights

Little shared some of her favorite lower body workouts in this Instagram video. In it, she is seen using a barbell and weights. Little captioned the post, “Glutes and hammies my first workout back home post show 🍑 it was so nice to be able to enjoy some time off with my loved ones 🥹🙏🏼 and getting back to work this week has felt so good!!! Love that refreshing feeling of a first workout back 🔥 @ccash15_ifbbpro.”

She Does Squats

Ashlyn Little doing squats at the gym.

Ashlyn Little/Instagram

Little is seen doing squats in the previous Instagram post and the post from a month ago. Squats have a lot of benefits. Allina Health states, “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 Lunges

In her lower body workout Instagram post, Little is seen doing lunges to keep herself in shape. Lunges have a lot of benefits. ACE Fitness states, “They’re a form of unilateral training, which means you’re working only one limb or side of the body at a time. And 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.”

Celeb News

IFBB Pro Cydney Gillon Says "Love Your Body at Every Stage"

Here is everything you need to know about her lifestyle habits.

Cydney Gillon is seen looking cute and fit at the gym.
Cydney Gillon / 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.

Cydney Gillon is posing and appreciating her body 8 weeks post-show – in her two-piece workout gear. In a new social media post the IFBB pro takes a moment to show off her fit figure and celebrate it with a self-love post. “If you don’t learn anything else from me, learn the importance of a reverse diet, year-round consistency and loving your body at EVERY stage,” she wrote. “So glad I mastered self-discipline before I retired. I really started locking in my ‘retirement mindset’ two years ago so that I was prepared to make the shift.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

6 Small Meals a Day

Cydney Gillon backstage at a competition.

Cydney Gillon/Instagram

Cydney detailed her diet to Kaged explaining that she sticks to 6 small meals per day. “Most of these meals will be fairly small to keep you from exceeding your recommended calories each day. A couple of the benefits of consuming multiple meals a day is that you’ll have a constant supply of amino acids to protect you muscle mass, and you’ll have fuel in your system to help prevent you from cheating,” she said. She aims for 2100 calories per day. “You know that calories count. You aren’t going to get rid of body fat if you’re consuming too many calories each day. The question for you is: How many calories should you take in each day? My suggestion may shock you a bit. I recommend that you consume 15 calories for the body weight you expect to achieve at the end of this 8-week program. And you shouldn’t expect to drop more than about 10 pounds — with a few exceptions — because you’ll also be adding muscle,” she says.

Protein

Cydney Gillon making a protein smoothie at the gym.

Cydney Gillon/Instagram

“When your goal is to cut body fat while retaining or even building muscle tissue, it’s crucial that you consume plenty of protein every day. And it’s also important that you get in protein at regular intervals throughout the day. That’s because you need those free-floating amino acids in your system to make sure that your body isn’t breaking down muscle tissue to fuel your workouts and supply energy for daily activities,” she continues. “My recommendation is that you get in at least 40 percent of your calories from protein. If you’re that person who is consuming 2100 calories a day on this program, that means you need to consume about 210 grams of protein each day.” Protein sources she recommends include egg whites, eggs, chicken, ground turkey, Micropure Whey Protein Isolate and Kasein. “You can also consume other forms of protein such as white fish, fatty fish, seafood, and lean beef. Vegetarian forms will work as well if you don’t eat meat,” she says.

Carbohydrates

Cydney Gillon eating a salad on a stone wall.

Cydney Gillon/Instagram

In total, about 40 percent of your daily intake of calories should come from carbohydrates, according to Cydney. “For women who are consuming 2100 calories a day that means you should get in about 210g of carbs each day,” she says, recommending slow-digesting forms of carbohydrates. “These foods stay with you longer, and they help prevent you from feeling hungry. In addition, they help control the release of insulin, a benefit while you’re dieting. Good examples of slow-digesting carbs that I like are brown rice, oatmeal, and sweet potatoes and yams. These foods also help you replace muscle glycogen, which you burn when you’re training with intensity,” she says. “You can also consume plenty of vegetables and fruits. For vegetables, I like low-calorie green veggies that are high in fiber and nutrients. Examples include zucchini, broccoli, asparagus, Brussels sprouts and spinach. In addition you can get in raw crunchy vegetables such as celery and all forms of leafy greens. With fruits, you should emphasize those that are low in calories and high in fiber. Berries are among the best choices. In addition, you can consume beans and lentils that are high in dietary fiber. Good examples include pinto, black, chickpeas/garbanzo beans and green peas. It’s important to get in plenty to fiber because it provides satiety, and it helps your digestive system working regularly. Not everyone handles a high-protein diet all that well when they begin, and bumping up fiber can help.”

Dietary Fats

Cydney Gillon shows off her washboard abs.

Cydney Gillon/Instagram

Dietary fats are also important. “In fact they should make up about 20 percent of your daily intake. Dietary fats are not the enemy when you’re trying to reduce body fat; they can be very beneficial so long as you don’t over consume them,” she says. “While every gram of fat contains 9 calories per gram (as compared to about 4 calories per gram for carbs and protein), one of the benefits of consuming fats is that they digest slowly and provide satiety, which is crucial in helping you stay on your nutrition program while shedding body fat.” She recommends consuming equal portions of “healthy” and “saturated” fats. “Healthy fats such as Omega 3s and 6s protect your heart and spur growth. While most people in the Western world tend to get in plenty of Omega 6s, they often have a deficit in Omega 3s. Good sources of Omega 3s include fatty fish such as salmon and sardines. These may not be your favorite foods, but you can also supplement Omega 3s if you aren’t getting in enough of them from foods,” she says.

Hydration

Cydney Gillon practices posing in the mirror.

Cydney Gillon/Instagram

“Don’t forget that you need to take in plenty of water every day. That’s especially true when you’re training with intensity and cutting calories to reduce body fat. I like to drink water when I get out of bed first thing in the morning,” she says. “Remember that all low- or no-calorie beverages such as tea and coffee also provide fluids, so you don’t need to cut these while you’re on my 8-week Fat-loss Figure Trainer. My recommendation is that you get in about 1 gallon of water each day.”

Celeb News

Fitness Influencer Hannah Bower Shares "Full-Body Workout"

Bower shares her pregnancy-friendly full-body workout and tips for staying consistent.

Hannah Bower poses for a photo.
Hannah Bower/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.

Hannah Bower, a fitness influencer and mother-to-be, proves that staying active is possible even during pregnancy. Currently expecting her third child, Bower continues to share her favorite workouts with her followers on Instagram. In a recent post, she demonstrated a modified full-body workout tailored for the busy holiday season, featuring exercises like hamstring curls and pull-ups. Captioning the post, “A quicker full body workout for the busy holiday season! 👌🏽,” Bower inspires her community to stay consistent and adapt workouts to fit their individual needs.

She Does Hamstring Curls

Bower is seen doing hamstring curls in her Instagram post. She talked about what she likes about the exercise in her post’s caption. “I did hamstring curls instead of crab marches because at 30 weeks pregnant those bad boys didn’t feel great on my pelvis! 🥴 There is ALWAYS ways to modify and get the most out of your training for YOU.”

She Lifts Weights

Hannah Bower is seen using a barbell during a workout.

Hannah Bower/Instagram

Bower is seen using a barbell in her Instagram post. ACE Fitness states that lifting weights has a lot of health 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 Deadlifts

Bower is seen doing deadlifts with a barbell in her Instagram post. ACE Fitness states that exercises like deadlifts with a weight can have 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.”

She Does Pullups

Hannah Bower does pull-ups.

Hannah Bower/Instagram

Bower is seen doing an easier version of a pull-up in her Instagram video. Pull-ups have a lot of benefits. Asphalt Green states, “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.”

She's Consistent

Bower talked about the importance of staying consistent with workouts in the caption of this Instagram post. “In order for something to become a habit, you have to keep doing it even through the times you don’t feel like it. Discipline is created through being consistent. We all know motivation isn’t a constant continuous thing you just have. It comes and goes.”

Celeb News

Molly Ava in Two-Piece Workout Gear Says "Live Your Life"

She shows off her strong body in a two-piece look.

Molly Ava
Molly Ava/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.

Molly Ava is urging her followers to take a break from fitness when you need it – in her workout gear. In a new post, the fitness influencer reveals that she put on weight during a recent vacation, but she is okay about it. “LIVE YA DAMN LIFE GIRLIE ✨,” she wrote in the Instagram caption, showing off her strong body in a two-piece look. How does she approach diet, fitness, and self-care and what is her latest message? Here is everything you need to know about her lifestyle habits.


1. She Once Tried Fat Burning Pills and “Teatox”

Young,Woman,Holding,Packs,Of,Pills,And,Measuring,Tape,InShutterstock

Molly reveals that in 2019 she decided she wanted to lose weight and tried instant fix products, but they didn’t work. “I came to my fitness journey an unhealthy, depressed student, drinking too many VKs and relying only on mac and cheese ready meals and fruit pastilles for fuel. So what did I do? I bought a teatox and some fat burning pills (I wish this was a joke), and clearly that didn’t work. I just had the runs and a weird tummy,” she wrote in an Instagram post.

2. Then, She Discovered Lifting

"So I sat myself down at the start (well February because January was, if you’ll pardon the pun, a shit show) of 2019, and said enough was enough,” she continued in the post. "I bought a gym guide, some protein powder and set myself some goals. I was going to stick to it this time. For the first 2+ years of this journey all I cared about was being small. I just wanted to be lean and slim, I enjoyed lifting I loved feeling strong, but the overriding goal was so be small."

3. She Also Realized You Need to Eat More to Get in Shape

"It’s not just something you wake up with, but one day after realising both my boobs and a** had done a runner I knew I couldn’t live life under 2000 calories forever and something needed to change,” she continued in the post. "So with the help and encouragement of @gymwithwarr we both embarked on our first bulk and honestly it changed my life. I had never felt such enjoyment from food, without any guilt, my body worked so much better, my mental health was a million times more positive, my hair was thicker my skin was healthier and best of all MY LEGS WERE GROWING. I felt like a beast, I trained hard, I kept going and I accepted learning and growing through the tough times, self-doubt and some incredibly testing body image days."

4. Strength Training

Molly’s workouts are now focused around strength training and lifting weights. She does old school moves like chest presses, rows, single leg step ups, and Bulgarian split squats. “Speedy full body(ish) workout,” she captioned a post. “One of those days where you need to be in and out but you want to get the PUMP 🔥 Shoulders, back and lower all HIT 🫶🏼Reps and sets on screen, 60-120s rest between sets (as needed).”

5. It’s Okay to Take Breaks, She Says

Molly’s message in her latest post, is that it’s okay to take breaks from your routine. “This past weekend was the FIRST weekend I’ve had at home in over a month, Life has been a liiiil crazy to say the least but I wouldn’t change a moment of that 🫶🏼I had a whole 9 days of ALL food out on my holiday, 4 days on a hen do, 2 days for Taylor swift, and many other meals out in between and that’s ok it’s been AWESOME 🍕Stepping on the scales after a busy period can be a little scary, especially if you have a fat loss goal, but gaining weight does not reflect on YOU as a person in any way shape or form so don’t you forget that. Am I rushing to loose this weight? No im back at my maintenance calories and kindly letting my body do its thing,” she wrote.

Fitness

German Model Leonie Hanne Stuns in Style

From coffee perks to Pilates workouts, learn her daily habits for a balanced lifestyle.

Leonie Hanne at the 2024 CFDA Fashion Awards
Lexie Moreland/WWD via Getty Images
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.

Leonie Hanne is living her best life in Thailand – in her swimsuit. In a new social media post, the German model flaunts her fantastic figure in a $750 Missoni bathing suit while enjoying a boating day in the tropics. “She dreamed of a tropical adventure 🦋,” she captioned the series of Instagram snaps. “Stunning,” commented one of her followers. ”So beautiful,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Coffee

Leonie enjoys the perks of caffeine. In one of her posts from Thailand, she drinks a cup of coffee at the poolside. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “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.

Pilates

Leonie does Pilates at the super exclusive London studio Pilates in the Clouds. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

At-Home Workouts

Leonie tries to get a workout in daily, preferably in the morning. I still try to get up early to maintain a sense of routine. I start every day with a quick at-home workout and a homemade acai bowl, before starting work on emails and content creation. I’ve been getting really into TikTok lately, it’s funny and keeps me feeling energised!” she told Arcadia.

Community

It takes a village, according to Leonie. “Community is key! The people you surround yourself with are more important than ever, as we are all trying to find ways to stay connected without being physically present. Speaking to people either on the phone or through social media can shift your mindset and motivation more than ever before,” she says.

Small, Healthy Habits

Leonie focuses on maintaining small, healthy habits. “Do something every day that brings you joy. Even if that means having something small to look forward to, like having your favourite snacks around the house or changing into an outfit that makes you feel good about yourself,” she says.

Fitness

Love Island's Sophie Piper Is Living "Island Life"

Discover how Love Island beauty Sophie Piper embraces island life with diet, fitness, and self-care tips.

Sophie Piper at a Gordon's event.
Dave Benett/Getty Images
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.

Sophie Piper is embracing island life – in her swimsuit. In a new social media post, the Love Island beauty shows off her fantastic figure in a swimsuit during a tropical vacation at Kandima Maldives with Josh Ritchie. “Island life,” she captioned the series of Instagram snaps taken at the picturesque resort. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

She Doesn't Go Under the Knife

Images of a woman saying no to plastic surgery.

Shutterstock

Sophie claims she hasn’t gone under the knife. “It’s your own body, you can do what you want to,” she told Grazia, weighing in on the show’s reputation for girls getting work done. “I wouldn’t have surgery myself; I don’t want it. I’ve got such a low pain tolerance as well; I’d be squirming around.”

She Gets Her Steps In

Stand Up Paddle Boarding

Sophie loves paddle boarding. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and cardio. Water sports can burn an average of 385 calories for a 140-pound male and 436 calories for a female of the same size, per a study conducted by Arizona State University.

She Skis

When Sophie hits the mountains, she throws on a pair of skis. “Ski club,” she captioned a photo. Research has linked downhill skiing to several health benefits. In addition to promoting physical fitness, it may decrease the risk of cardiovascular and metabolic diseases. Studies have also found that the more frequently a person skis, the prevalence of known hypercholesterolemia, systemic hypertension, diabetes, the frequency of mental stress, and the occurrence of memory deficits decline.

She Loves Group Fitness

Fitness,,Sport,,Training,,Gym,And,Lifestyle,Concept,-,Group,OfShutterstock

“You’ve got to be body confident,” Sophie told Grazia. One of her favorite sweat methods? Group fitness. “A few gym classes can’t hurt,” she said.

She Goes Snorkeling

On her recent Maldives vacation, Sophie and Josh snorkeled in the crystal clear water. Surprisingly, putting on a snorkel and fins and swimming through the water is a great workout. In addition to being a great aerobic exercise and burning calories, other health benefits may include improved cardiovascular function, stress reduction, mood enhancement, and muscular toning.

Fitness

Tammy Hembrow is "More Motivated Than Ever"

Join her challenges for workouts, meal tracking, and more for a healthier lifestyle.

Tammy Hembrow during Australian Fashion Week.
Hanna Lassen/Getty Images
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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Tammy Hembrow is a fitness influencer and expert. She has her own app, called Tammy Fit. Hembrow has a lot of challenges on her app. Recently, she advertised a challenge with a workout video on Instagram. Hembrow captioned the post, “We are 3 days into our first @tammyfitapp challenge of the year & I am more motivated than everrrrr. (Sign ups are still open if you haven’t joined yet - there’s still time to catch up!! - link in bio). Soooo happy seeing so many of my girlies (and guys) in this challenge doing it with me!! And I CANNOT wait to see everyone’s results at the end of the 8 weeks. We got thissss 💪🏼”

She Does Pulldowns

Hembrow is seen doing pulldowns in her Instagram video. Piedmont reports that pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

She Lifts Weights

Tammy Hebrew is seen using dumbbells.

Tammy Hebrew/Instagram

Hembrow is seen doing a lot of exercises with weights in her Instagram video. ACE Fitness states that using weights to workout has a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

She Tracks Her Meals

Hembrow likes to track her meals on her app. She talked about the benefits of this in the caption of this “What I Eat In A Day” Instagram video. “Make sure to take advantage of the calorie/macro tracking features in the @tammyfitapp during this challenge guys. It can be really helpful in reaching specific goals quicker. And it also can help educate you on your food choices when it comes to nutrition, ratios, hidden calories, overeating or under eating etc. honestly I’d recommend any beginner try it out just to get a good feel for how you’re fuelling your body!! I feel like when people think of ‘meal tracking’ it can be seen as something that seems restrictive or something only bodybuilders do. When in reality it can be such a helpful tool and you can learn things that will actually encourage long term habits 🫶🏼🫶🏼”

She Loves Bananas

Tammy Hebrew has a banana snack.

Tammy Hebrew/Instagram

Hembrow is seen enjoying bananas in her “What I Eat In A Day” Instagram video. The Cleveland Clinic states that bananas have a lot of benefits. “A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement. Magnesium is involved in many processes in your body, including: Blood pressure. Blood sugar levels. Building proteins. Maintaining bone. Muscle function. Nerve function.”

She Loves Cottage Cheese

Tammy Hebrew's snack the contains banana and cottage cheese.

Tammy Hebrew/Instagram

Hembrow is seen enjoying her bananas with cottage cheese in the previous Instagram video. Cottage cheese is very healthy. UCLA Health reports, “Cottage cheese’s protein content and low calories make it an ideal food for weight management. Research shows that whether you are trying to lose weight or reduce your risk of overweight or obesity, eating a high-protein diet can help you feel full and satisfied for longer.”