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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.

CrossFit Athlete Madeline Sturt in Two-Piece Workout Gear is "the GOAT"

She loves her bangers.

FACT CHECKED BY Alberto Plaza
Madeline Sturt
Madeline Sturt/Instagram
FACT CHECKED BY Alberto Plaza

Madeline Sturt, a seasoned CrossFit competitor known for her dynamic workouts and engaging social media presence, recently thrilled her followers with a workout video set to Cher’s hit "If I Could Turn Back Time." Known for her rigorous training routine, Sturt showcased her skills on gymnastic rings, demonstrating the high level of fitness and dedication required in her sport. In her Instagram post, she playfully challenged her audience’s taste in music, suggesting that anyone who didn’t find the song a 'banger' was simply lying to themselves. This blend of humor and hardcore fitness exemplifies Sturt’s approach to training—intense yet accessible, inviting her audience to both admire her athleticism and join her in a shared love for classic tunes and tough workouts.


1. She Jumps Rope

Sturt shared some of her favorite workouts in this Instagram post. She captioned it, “Saturday burner.” In the first video, Sturt is seen jumping rope. The Cleveland Clinic states, “Jumping rope can be a good form of cardio, which increases your heart rate and can help decrease your risk of cardiovascular disease…And when you increase your heart rate, you also burn more calories. So, how many calories does jumping rope burn? While it depends on your pace, on average, someone may burn about 100 calories jumping rope for 10 minutes.”

2. She Lifts Weights

Madeline Sturt.3Madeline Sturt/Instagram

In the previous Instagram post, Sturt is seen lifting a barbell. ACE Fitness states that lifting weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Climbs

Madeline Sturt.2Madeline Sturt/Instagram

Sturt is seen climbing a wall in the previous Instagram post. Climbing of all kinds has a lot of benefits. All Climbers states, “Climbing is an endlessly variable series of movements. No climbing surface or route is quite like another, so the work you ask your muscles to perform during a climb changes each time you exercise. This ensures you’re training a greater number of muscles. Research suggests this kind of dynamic muscle activation is much more challenging than simple, repetitive movements.”

4. She Runs

Sturt shared this video on Instagram of herself running on a treadmill. FloTrack states that running has a lot of benefits. “Running releases endorphins, which then trigger a positive feeling in your body. The chemicals released after any exercise improve your mood and decrease anxiety and stress. You get a boost of energy and self-esteem and your sleep also improves. Running can set into motion a continuous cycle of improving different facets of your mental health.”

5. She Uses A Stationary Bike

In the first photo in this Instagram post, Sturt is seen on a stationary bike. Penn State PRO Wellness states that doing this has a lot of benefits. “A stationary bike workout is a low-impact workout that uses smooth movements to strengthen bones and joints without putting much pressure on them. This makes it a good workout option for people with joint issues or injuries.”

More For You

Madeline Sturt
Madeline Sturt/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.

Madeline Sturt, a seasoned CrossFit competitor known for her dynamic workouts and engaging social media presence, recently thrilled her followers with a workout video set to Cher’s hit "If I Could Turn Back Time." Known for her rigorous training routine, Sturt showcased her skills on gymnastic rings, demonstrating the high level of fitness and dedication required in her sport. In her Instagram post, she playfully challenged her audience’s taste in music, suggesting that anyone who didn’t find the song a 'banger' was simply lying to themselves. This blend of humor and hardcore fitness exemplifies Sturt’s approach to training—intense yet accessible, inviting her audience to both admire her athleticism and join her in a shared love for classic tunes and tough workouts.


1. She Jumps Rope

Sturt shared some of her favorite workouts in this Instagram post. She captioned it, “Saturday burner.” In the first video, Sturt is seen jumping rope. The Cleveland Clinic states, “Jumping rope can be a good form of cardio, which increases your heart rate and can help decrease your risk of cardiovascular disease…And when you increase your heart rate, you also burn more calories. So, how many calories does jumping rope burn? While it depends on your pace, on average, someone may burn about 100 calories jumping rope for 10 minutes.”

2. She Lifts Weights

Madeline Sturt.3Madeline Sturt/Instagram

In the previous Instagram post, Sturt is seen lifting a barbell. ACE Fitness states that lifting weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Climbs

Madeline Sturt.2Madeline Sturt/Instagram

Sturt is seen climbing a wall in the previous Instagram post. Climbing of all kinds has a lot of benefits. All Climbers states, “Climbing is an endlessly variable series of movements. No climbing surface or route is quite like another, so the work you ask your muscles to perform during a climb changes each time you exercise. This ensures you’re training a greater number of muscles. Research suggests this kind of dynamic muscle activation is much more challenging than simple, repetitive movements.”

4. She Runs

Sturt shared this video on Instagram of herself running on a treadmill. FloTrack states that running has a lot of benefits. “Running releases endorphins, which then trigger a positive feeling in your body. The chemicals released after any exercise improve your mood and decrease anxiety and stress. You get a boost of energy and self-esteem and your sleep also improves. Running can set into motion a continuous cycle of improving different facets of your mental health.”

5. She Uses A Stationary Bike

In the first photo in this Instagram post, Sturt is seen on a stationary bike. Penn State PRO Wellness states that doing this has a lot of benefits. “A stationary bike workout is a low-impact workout that uses smooth movements to strengthen bones and joints without putting much pressure on them. This makes it a good workout option for people with joint issues or injuries.”

Fitness

CrossFit Stunner Kristin Holte Shares a "Leg Crusher With a Twist"

Do squats, lunges, push-ups, and sit-ups for a strong core and toned muscles.

Kristin Holte backstage at Idrettsgala.
Kristin Holte/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.

Kristin Holte is a professional CrossFit athlete. She shares a lot of her favorite workouts on Instagram. Holte recently shared a lower body workout on her page. In it, she is seen doing squats, lunges, push-ups, and sit-ups. Holte captioned the post, “A little spicy treat for you to kick off 2025🎆”

She Does Squats

Holte is seen doing two different kinds of squats in her Instagram video. Squats have a lot of health 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

Kristin Holte does lunges.

Kristin Holte/Instagram

Holte is seen doing two kinds of lunges in her Instagram post. The Mayo Clinic states that lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

She Does Push-Ups

Kristin Holte is pictured doing a set of push-ups.

Kristin Holte/Instagram

Holte is seen doing push-ups in her Instagram video. This exercise has a lot of health benefits. Harvard Health reports, “The push-up engages your body from top to bottom. It works several muscle groups at once: the arms, chest, abdomen (core), hips, and legs. Push-ups also can be modified as needed…A study published in the February 2016 issue of the Journal of Physical Therapy Science found that the chest muscle activity was greater when push-ups were performed with the hands placed halfway inward from their normal position. Hands placed outward work the triceps more.”

She Does Sit-Ups

Kristin Holte does sit-ups.

Kristin Holte/Instagram

Holte is seen doing sit-ups in her Instagram video. According to The Cleveland Clinic, these are very beneficial. “Sit ups are great for tightening your core. They strengthen and tone your rectus abdominus, transverse abdominus and oblique abdominal muscles as well as your neck muscles. The American College of Sports Medicine recommends three sets of 8 to 12 repetitions three times per week.”

She Doesn't Give Up

Holte is all about never giving up. She talked about having this attitude at her first CrossFit games competition in this Instagram post’s caption. “10 years ago I qualified for my first @crossfitgames in Carson, CA. During the workout ‘Triple 3’ I made a decision that I believe has been a defining moment of my career. After 3k Row and 300 Double Unders we started the 3 mile run and it early became clear that this would be a battle between @atunnicliffetobias and myself. It was incredibly hot and really hard to follow Anna, cause she was running FAST. When we turned the last corner (about 400 m from the finish) I was so tired, my whole body hurt and Anna increased the pace drastically. I debated to just give up and let her win without a fight. I told myself that second was still a good placement in an event at my first CrossFit Games appearance. Then I remembered what I promised myself before Games: make yourself proud! So I chose to not give up, I chose to stay in the fight and finish strong with the mantra from @crossfitinvictus ‘Full effort is full victory’ 🏆”

Andrea Solberg smiles while enjoying the sunshine.
Andrea Solberg/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.

Harriet Roberts, a successful CrossFit athlete, is known for sharing her expertise and training techniques with her followers on Instagram. Her posts often include detailed explanations of her routines, breaking down complex movements into manageable components. Recently, she shared a video demonstrating effective upper body pulling drills. In the caption, Roberts emphasized the importance of targeting specific weak points with focused drills to improve overall strength and technique. Here’s a closer look at the habits that keep Roberts in peak condition.

She Uses A Stationary Bike

Solberg shared this photo on Instagram of herself using a stationary bike. Penn State PRO Wellness reports that this has a lot of health benefits. “A stationary bike workout is a low-impact workout that uses smooth movements to strengthen bones and joints without putting much pressure on them. This makes it a good workout option for people with joint issues or injuries.”

She Hikes

Solberg shared some of her favorite activities in this Instagram post. One thing she is seen doing is hiking. Piedmont states that hiking has a lot of benefits. “Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers. Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight.”

She Runs

Andrea Solberg and a friend give their run a thumbs up.

Solberg is seen running in the previous Instagram post. Running has a lot of benefits. FloTrack states, “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure.”

She Lifts Weights

Andrea Solberg is seen lifting weighs.

Andrea Solberg/Instagram

Solberg is seen lifting weights in the previous Instagram post. She shares a lot of other posts of herself lifting weights. According to ACE Fitness, doing this has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

She Works Out With Others

Solberg is also seen running with a friend in the previous Instagram post. Better Health states that this has a lot of benefits. “If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up. And as your exercise becomes routine, perhaps after a few weeks, you’ll both find it less challenging and will more likely stick to your commitment.”

Anikha Greer is seen posing at a Crossfit event
Anikha Greer/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.

Anikha Greer is a successful CrossFit athlete. She shares a lot of her favorite workouts on Instagram. Recently, Greer posted a video of herself using a fitness bike. She captioned it, “Made myself proud for the most part, and my body listened to my brain for the most part- so I can’t be mad about that! Always want to be better at the things I’m not so great at but good things take time 🤓” So how does she stay so fit? We found out.

She Uses A Fitness Bike

As you can see from her post, Greer uses a fitness bike to keep herself in shape. Penn State PRO Wellness states that doing this 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 Plays Volleyball

Greer likes to play volleyball to keep herself in shape. She shared this photo on Instagram of herself playing on the beach. Greer captioned the post, “Rest days are for *real* sports lol 🏐 honestly I LOVE getting to play other sports and have been trying to do some more of that to give my brain a break. Vote for ur fav rec. sport below!!! I think I may have a three way tie tbh.”

She Does Burpees

Greer likes to do burpees to keep herself in shape. She shared this video on Instagram of herself doing them with a box jump at the gym. Greer captioned the post, “If burpees have taught me anything about life it’s that ur not done until you’re standing up again 😅🫠” The Cleveland Clinic states that the exercise has a lot of health benefits. “Burpees are brutally efficient as a workout tool, meshing cardio and strength training into an extremely high-intensity package. In seven simple movements, the exercise works your body from top to bottom.”

She Runs

Greer likes to run to keep herself in shape. She shared this video on Instagram of herself and a friend running on a track. Better Health states that running has a lot of benefits. “Regular running or jogging offers many health benefits. Running can: help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of kilojoules, help maintain a healthy weight.”

She Lifts Weights

Greer shared this video on Instagram of herself lifting weights to workout. The Mayo Clinic states that this has a lot of benefits. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

Celeb News

CrossFit Athlete Alethea Boon Shares "30-Day Challenge"

From stretch challenges to weightlifting, she stays consistent and in shape.

Alethea Boon smiles big at the gym.
Alethea Boon/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.

Alethea Boon, a seasoned CrossFit athlete and fitness expert, inspires her followers with her dedication and innovative approach to staying in shape. Known for her impressive strength and flexibility, she frequently shares workout tips and fitness challenges on Instagram. Recently, Boon posted a video highlighting her 30-day stretch challenge, emphasizing the importance of consistency and perseverance. From weightlifting to stretching, here’s how she keeps herself in peak physical condition.

She’s Consistent

Boon makes sure to stay consistent with her workouts. She talked about this in the caption of her recent post. “We all have our reasons for challenges. Mine is 1 press to handstand 🤸♀️ each day for 30 days. Why? To gain consistency facing something I personally find hard each day! Lots being learned as we go, I'm nearly there, staying focused and looking forward to pushing to the end. Here we go!”

She Stretches

Alethea Boon is seen stretching.

Alethea Boon/Instagram

As you can see from her Instagram post, Boon likes to stretch to keep herself in shape. Harvard Health states, “Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

She Lifts Weights

Boon likes to lift weights to keep herself in shape. She shared this video on Instagram of herself doing weight training. Boon captioned the post, “Day 1 of the Level 2 Burgerner Strength Weightlifting course is proving to be a valuable experience, filled with some great takeaways delivered through whiteboard & video theory discussion, combined with a healthy dose of hands-on practical learning. From physical assessment before even touching a barbell to all things Snatch! We delved further into points of performance for block work and drills ... and I mean so so so many valuable drills, to some fun building to a heavy for the day. It's been great to connect with new friends who share similar passions while having fun and gaining knowledge that can be immediately applied to our own training and coaching. I'm looking forward to day 2!”

She Does Bar Muscle Ups

Boon likes to do upper body workouts, like bar muscle ups. She shared this video on Instagram of herself doing them. Boon captioned it, “BAR MUSCLE UP. There are many ways to learn a skill, many drills for the same skill, and not everyone responds to learning the same drills that is where coaching comes in (I can help here) BUT the fundamental of skill acquisition remains the same: ⭐️ Foundational strength ⭐️ Progressive dills ⭐️ Keep building strength in those positions ⭐️ Continue drills and progress. Rinse and repeat, repeat, repeat 😉”

She Walks

Boon likes to walk to keep herself in shape. In this Instagram reel, she is seen walking on the beach. Boon captioned the post, “Morning Connect. True-Fuelled. Meaningful and with gratitude. Get ready for something exciting! ... 🙊 🤫” Harvard Health states that walking has a lot of benefits. “Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.”

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.

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.

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.”