CrossFit Athlete Hayley Murillo in Two-Piece Workout Gear Has "a Fun Saturday Training"

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 Does Drills

Roberts does a lot of drills to keep herself in shape. In her recent post, she shared her go-to arm strength drills. Roberts captioned it, “Here are some drills focusing on the common fault of lack of pulling and straight-arm strength. 1️⃣ Banded Kipping Levers. 2️⃣ Lean-Away Pull-Ups. 3️⃣ L-Seated Stomach-to-Bar. 4️⃣ High Chest Iso Hold. 5️⃣ Sweeping Bent Over Row.”

She Takes Care Of Her Mental Health

Roberts is all about taking care of her mental health. She talked about this in the caption of this Instagram post. “The transition out of competitive Crossfit has been a rough one. I always knew it would be, I’m a couple years deep and it still gets to me every.single.day. So why not be my mad erratic self and come up with a new daily focus.”

She Runs

In the previous Instagram post, Roberts is seen running outside. She talked about what she loves about it in the post’s caption. “I’ve always felt a bit of impostor syndrome in regards to my physique vs my athleticism and I believe that there is something so amazingly athletic about running. Yes, I can lift weights, yes I can walk on my hands, but man I would love to gallop like a gazelle.”

She’s Inspired

Roberts opened up about the people who inspire her in the previous post’s caption. “In 2023 I was inspired by so many amazing individuals. Watching my good friends @deiancousins & @lcous1ns run the Sydney Marathon. My incredible friend @emilyjwornes resilience, a constant reminder of the precious gift of physical capability. Following the badass @savannahsachdev on Instagram & so so so many more.”

She Strengthen Her Arches

Roberts shared her tips for strengthening her arches in the caption of this Instagram video. “STRENGTHEN YOUR ARCH POSITION 🏹💪🏽First off, why is it important to have a strong arch? 🤔🔸Increased power and force production 🔹Improved body awareness 🔸Enhances core stability and control 🔹Protects the joint, reducing the risk of injury 🔸Increases movement efficiency for smoother, more fluid movement 🔹Foundational body position used across all skills. 🤸🏽♀️👇🏽 Use these drills 🤸🏽♀️👇🏽 1️⃣ Prone straddle superman leg lifts 2️⃣ Low bar prone superman 3️⃣ Frog reverse hypers 4️⃣ Prone incline plate raise 5️⃣ Single arm prone shoulder flexion 6️⃣ Banded deadstop arch to hollow 7️⃣ Prone lifts off with plates 8️⃣ Gymnastics reverse hypers.”

Balancing Family Life with the Gym

“I think I’m able to balance it pretty easily because I approach training differently than most CrossFit athletes. I’ve learned that, for me, less is more when it comes to being in the gym, so I have a few hours of high intensity training, and then plenty of family time,” Arielle told The Barbell Spin. “I am in the gym from about 11 AM – 1:30 PM, and then sometimes back for an evening session after my daughter goes to sleep. I train around her schedule and am able to make breakfast and spend time with her in the morning, and then we get to enjoy the afternoon and evening together. If I need to take her to gymnastics, dance lessons or to the park, I can, because I’ve gotten my workout done.”

Macros

Arielle counts macros using MyFitnessPal. Her main focus? Consuming enough protein. “Here's a look inside what I eat in a day as a full-time mom & CrossFit athlete! I love when I hit my protein goal! I weight around 150lbs & my goal is to get 150g of protein a day!@myfitnesspalmakes it easy to see exactly how much protein I'm consuming a day 🥩🍗,” she captioned a post.

Cycling

Like most CrossFit athletes, Arielle spends a great deal of time cycling. Here she is on the airbike. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

Hiking

Arielle enjoys outdoor exercise. Here she is hiking in Scotland. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health

Decreasing the risk of certain respiratory problems.

Training While Pregnant

Arielle didn’t let her pregnancy keep her from CrossFit. While she “scaled down her training significantly” she did a noon class four to five days a week. She also focused on eating “a good meal,” such as meat, potatoes, and veggies, throughout her pregnancy. As her pregnancy progressed she reduced intensity. “CrossFit was definitely good for my physical health, but also my mental health,” Loewen said. “Everything about my body was changing. But the one thing I knew was showing up to the noon class and doing the class workout was my mental escape,” she told CrossFit.