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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.

Crossfit Athlete Pao David in Two-Piece Workout Gear Says "Dare to Dream"

She follows these steps to keep herself looking and feeling her best.

Jess Kelly
By Jess KellyDec 05, 2024
Jess Kelly
Jess Kelly has nearly a decade of experience covering travel, food, and entertainment.
See Full Bio
FACT CHECKED BY Alberto Plaza
Pao David
Pao David/Instagram
Jess Kelly
By Jess KellyDec 05, 2024
Jess Kelly
Jess Kelly has nearly a decade of experience covering travel, food, and entertainment.
See Full Bio
FACT CHECKED BY Alberto Plaza
Celeb News

Pao David, a dedicated CrossFit athlete, knows that hard work and consistency are the keys to success. Her journey is marked by determination, self-discipline, and a commitment to pushing past limits. Whether she’s setting personal records or encouraging others, Pao leads by example and embraces the power of progress. Recently, she shared her thoughts on Instagram, writing, “Dare to dream that you are more than the sum of your current circumstances. Expect the best. You will be astonished at the results 💥 💫” Here’s how Pao stays committed to her health and fitness.

1. She’s proud

She’s proud of herself. “P.R.O.U.D. 💫One of the hardest challenges I’ve had to face in my life, physically, mentally, and most importantly emotionally… No words can describe what I felt minutes later after crossing the finish line. It’s a feeling and a memory I’ll take with me forever ❤️‍🔥A bird’s confidence doesn’t come from the branch it’s perched on but from the strength of its own wings to fly,” she said on Instagram.

2. She’s focused on her growth

On pictures of her working out, she shared a quote about focusing on your own journey and personal growth, rather than what others are doing. “Don’t compare your INSIDE with everyone else’s OUTSIDE. - Dr. Robert Waldinger 📸: @fernando_yazbek #davidafitness #davida,” she said on Instagram.

3. She puts in the effort

She knows that it’s important to continue putting in the effort to achieve her goals, even when it can be hard. On photos of her on Instagram looking strong and healthy, she said “falling down is a part of life.. getting back up is living ✨.”

4. She's motivated

She lets even little wins motivate her. “We all need small sparks, small accomplishments in our lives to fuel the big ones. The engine in a rocket ship does not fire without a small spark first 🚀May this week be full of small sparks ⚡️📸: @saraineschew_cf #life #fullfilledlife #sparkyourday #selflove,” she said on Instagram.

5. She builds strength

She pushes herself to build her strength mentally and physically. On a slideshow of photos of her lifting weights, she said “push your limits 💥give life to your body and empower your mind 🧠with over 12 years of experience, welcome to Da Vida Fitness: where coaching meets lifestyle.” According to the Mayo Clinic, “as you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you'll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you're not in shape when you begin.”

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Crossfit Athlete Pao David in Two-Piece Workout Gear Says "Dare to Dream"

She follows these steps to keep herself looking and feeling her best.

Pao David
Pao David/Instagram
Jess Kelly
By Jess KellyDec 05, 2024
Jess Kelly
Jess Kelly has nearly a decade of experience covering travel, food, and entertainment.
See Full Bio
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.

Pao David, a dedicated CrossFit athlete, knows that hard work and consistency are the keys to success. Her journey is marked by determination, self-discipline, and a commitment to pushing past limits. Whether she’s setting personal records or encouraging others, Pao leads by example and embraces the power of progress. Recently, she shared her thoughts on Instagram, writing, “Dare to dream that you are more than the sum of your current circumstances. Expect the best. You will be astonished at the results 💥 💫” Here’s how Pao stays committed to her health and fitness.

1. She’s proud

She’s proud of herself. “P.R.O.U.D. 💫One of the hardest challenges I’ve had to face in my life, physically, mentally, and most importantly emotionally… No words can describe what I felt minutes later after crossing the finish line. It’s a feeling and a memory I’ll take with me forever ❤️‍🔥A bird’s confidence doesn’t come from the branch it’s perched on but from the strength of its own wings to fly,” she said on Instagram.

2. She’s focused on her growth

On pictures of her working out, she shared a quote about focusing on your own journey and personal growth, rather than what others are doing. “Don’t compare your INSIDE with everyone else’s OUTSIDE. - Dr. Robert Waldinger 📸: @fernando_yazbek #davidafitness #davida,” she said on Instagram.

3. She puts in the effort

She knows that it’s important to continue putting in the effort to achieve her goals, even when it can be hard. On photos of her on Instagram looking strong and healthy, she said “falling down is a part of life.. getting back up is living ✨.”

4. She's motivated

She lets even little wins motivate her. “We all need small sparks, small accomplishments in our lives to fuel the big ones. The engine in a rocket ship does not fire without a small spark first 🚀May this week be full of small sparks ⚡️📸: @saraineschew_cf #life #fullfilledlife #sparkyourday #selflove,” she said on Instagram.

5. She builds strength

She pushes herself to build her strength mentally and physically. On a slideshow of photos of her lifting weights, she said “push your limits 💥give life to your body and empower your mind 🧠with over 12 years of experience, welcome to Da Vida Fitness: where coaching meets lifestyle.” According to the Mayo Clinic, “as you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you'll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you're not in shape when you begin.”

Celeb News

CrossFit Athlete Arielle Loewen is "Defying Gravity"

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

Arielle Loewen shows of her Third Place belt
Arielle Loewen/Instagram
Leah Groth
By Leah GrothDec 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Arielle Loewen is walking on her hands – in her two-piece workout gear. In a new social media post the CrossFit athlete shows off her strength and amazingly fit figure in a two-piece exercise set during a competition. “Defying gravity,” she captioned the Instagram photo. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

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.

Fitness

CrossFit Competitor Kara Saunders is "Prioritizing Fitness"

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

Kara Saunders happily waits for her flight at the airport.
Kara Saunders/Instagram
Anna Bechtel
By Anna BechtelDec 21, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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.

Kara Saunders is putting her health first – in her workout gear. In a new social media post the CrossFit athlete shows off her fit figure in a two-piece exercise set while discussing the importance of prioritizing fitness. “I’ve been all kinds of busy lately and haven’t trained as consistently as usual or with any real purpose. I can confirm that life is definitely easier with more exercise!” she writes in the Instagram caption. “I’ve decided to use the holiday season to prioritise my fitness again. I’m not sure why the norm is to let yourself go and feel like a sad human marshmallow with a stomach ache at Christmas time 🤷🏽♀️ but I do not personally want that for myself. The way I see it, things slow down and there’s a little more time to play with, so why not use that time to get after feeling epic!”How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Warm Water in the Morning

Kara starts the day off by hydrating. “Every single morning, as soon as I wake up I have a glass of warm water. I like to stimulate my system after the rest and digest phase and gradually wake it up for the day,” she told Paleo Hero.

Fruits, Veggies, Meat, and Seafood

Kara Saunders shows a snap of her dinner.

Kara Saunders/Instagram

Kara maintains a clean diet. “I pretty much live on fruit, vegetables, a variety of meat and seafood and then some little snacks here and there. I’m quite relaxed with what I eat and don’t need to be entertained by my food. If it’s healthy, clean and hasn’t been tampered with too much I am happy. When I’m competing, my nutrition might look a little different with oats or something like that added in there, but for the better part every meal (including breakfast) is made up of vegetables and meat,” she says.

Using Food as Medicine

Different whole foods, in wooden bowls with a stethoscope promoting wellness

Shutterstock

Kara has a holistic approach to diet. “My background is in nutrition, so I use food as my medicine. I genuinely believe in utilizing nutrition to optimize your body’s functions and avoid significant health concerns and/or using medication. I have always lived this way. I purchase a range of proteins, fruit and vegetables, nuts and seeds, and I rotate them throughout the week. I eat very simple foods with minimal components in each meal. I don’t think nutrition should be entertainment or torture. I don’t eat much-processed food, usually just on an odd occasion with my husband, and I exclude dairy and eggs from my diet entirely. This is partly due to intolerance and my beliefs about the adverse effects of consuming dairy. This is very personal, and I recommend people research what is right for them,” she told Muscle and Health.

She Also Has a Holistic Approach Health

“I have lived a holistic life for as long as I can remember,” she continued. “When we were sick in my family, we turned to food, sleep, mindfulness and exercise, which is precisely what Ultrahuman embodies in one place. I have created a series for anyone to show up each day and benefit from the movement the way I have for many years. I want to be there to help people live their best days, and I love how Ultrahuman provides all of the resources from each element to complement that.”

4 Hours of Training Per Day

Kara spends a lot of time in the gym. “I usually train twice per day for 2 hours on average per session. This might increase significantly in the competitive season and reduce a little in the off season,” she says. “My week is usually Monday, Tuesday, Wednesday, Friday and Saturday as training days and Thursday as an active recovery day and Sunday as a full day of rest. Throughout the week my training varies to include Olympic weightlifting, gymnastics, running, rowing and riding and a lot of skill work within these domains. It's very well balanced and I don’t necessarily do each component every day.”

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CrossFit Athlete Alethea Boon in Two-Piece Workout Gear Does "Bar Muscle Up"

"Foundational strength, progressive dills, keep building strength in those positions..."

Alethea Boon
Alethea Boon/Instagram
Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Alethea Boon is sharing a new workout – in her exercise gear. In a new social media post the CrossFit athlete shows off her strong body and strength in a two-piece workout set. “BAR MUSCLE UP,” she writes in the Instagram video caption. “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.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Found CrossFit

“I got into CrossFit in 2013 after searching on Google a different way to get fit. I had been doing a little bit of running by myself but needed some variety and wanted to work out with people. So, after googling CrossFit I went to my first class and fell in love with the methodology of CrossFit,” Alethea told True Protein on how she discovered the workout. “I had no intention of competing and looking back that worked in my favor. I honed in on technique with little to no weight for months before incrementally putting weights on the resistance exercises and barbells. Movement efficiency overload meant I was able to work good technique and keep pretty healthy as we built up slowly. I also attribute the patient build up in barbell work to the success and reason I was able to make a 3rd Commonwealth Games for NZ on the Weightlifting Team in 2018.:

2. 4 Days of Intense Training

Alethea trains hard. “A typical week consists of 4 days of planned training sessions approximately 2 hours, usually starting at 6pm where I follow a structured program typically consisting of Strength, Gymnastics or Bodybuilding and Conditioning piece or 2. (yes have to move fast to get it all done withing 2-2.5 hours),” she told True Protein.

3. 1 Day of Flexible Training and 1 Rest Day

“I also do one additional day where I like to keep flexible with what I do. It’ll be something I really enjoy, like jump in a class, calisthenics, swim, go for a run or bike or even try something new to keep the mind fresh and excited about moving in different ways. Then there’s always a solid rest day to allow the body to recover,” she told True Protein.

4. Structured Sessions

What does a typical workout look like for Alethea? “I structure my sessions according to what needs the most work. But most structured sessions usually follow this outline. Prehab and Strength is where I spend majority of my time over other biases because let’s be honest, I’m 40, I need the prehab and strength is my weakness, so we make it a priority. Then a short 10minute-15min gymnastics or body building piece for maintenance followed by conditioning piece or 2. I like to do one that stings, short and fast 3-6mins, followed by one slightly longer piece that has me breathing and sweating for 15-20mins. I would absolutely love to be able to do more but we make do with the time that we have and really maximize every minute to focus in on what will get me the most return in a competition setting,” she says.

5. Fueling Up with Food

Alethea makes sure to get enough food in her body for her workouts. “Food is fuel! Adequately getting enough, and enough of the right stuff is key to being able to perform both in and out of the gym. I admit as a busy mum I often tend to forget to eat at times because I am always on the go and on those days and the day after I really feel the lack of energy so being sure to prepack and plan meals and supplements around training to support my lifestyle is crucial to ensure that performance in training is fully optimized,” she explains.

Fitness

CrossFit Competitor Kari Pearce is "Feeling Extra Thankful"

"Stop and think about (or even write down) things we are thankful for."

Kari Pearce poses in front of the ocean while on vacation.
Kari Pearce/Instagram
Anna Bechtel
By Anna BechtelDec 20, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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.

Kari Pearce is a CrossFit competitor. She also has a large following on Instagram. On Thanksgiving, Pearce shared a set of photos on her account of herself and her husband on a hike. She captioned it, “Feeling extra thankful this year for so much that this last year has brought to my life and has taught me. I often feel like Thanksgiving gets overlooked because it is lost between Halloween and Christmas but it truly is a day we can and should stop and think about (or even write down) things we are thankful for. Here are my three that come to mind right away. 1. My amazing husband @m7mcclune who I can’t imagine life without. 2. My amazing family who is always there for me. 3. The memories I have and the opportunities I have been able to create for myself due to hard work and going after my dreams. Now it is your turn. What are you thankful for? I’d love to hear it! Happy Thanksgiving!”

She Hikes

Pearce is seen hiking in her Instagram post. Harvard Health states that hiking has a lot of benefits. “A rigorous hike may offer many of the same physical benefits as interval training, which alternates low- and high-intensity exercise to increase cardiovascular fitness. During a hike, your heart rate goes up as you move up an incline and drops when you head downhill.”

She Does Burpees

Pearce shared this video on Instagram of herself doing burpees. She shared a burpee challenge in the caption of the post. “The best way to warm up for @crossfitgames 24.1: 1. Put on your favorite song (Thunderstruck by AC/DC) 2. Do a burpee every time they say thunder. 3. By the end your heart rate will be up and you’ll be nice and warm 😜You’ll never think about the song the same way! Good luck to everyone taking on the open this weekend! 💪🏻 And this song is fitting anytime you want to get in a few extra burpees as well!”

She Does Pull-Ups

Pearce does a lot of pull-ups to keep herself in shape. She opened up about why this exercise is important to her in the caption of this Instagram post. “One goal that I have for myself is no matter where I’m at in my life, I want to be able to do a strict pull up! I remember being one of the few girls in elementary school that could do pull ups. People would say, well that’s just because you’re a gymnast. And while yes, that might be true. Other girls would have been able to do them too if they hadn’t been put down all the time. Instead of telling someone they can’t do something, how about we encourage them until they can 😉 A shout out to all my women out there doing things they were once told they wouldn’t be able to ❤️”

She Does Compound Movements

Pearce revealed in this Instagram video that she likes to do compound exercises to keep herself in shape. She captioned it, “Two of my favorite movements: Rope Climbs and Bench Press! I love compound movements (working more than just one muscle group) and have been sticking to those recently to get the most bang for my buck while working out. I dare you to give this combo a try if you’re looking for a simple but good muscle building pair! If you don’t have a rope, you can do pull ups 😉”

She Swims

Pearce likes to swim to keep herself in shape. She included a photo of herself in the pool in this Instagram post from Puerto Vallarta. Pearce captioned it, “Mexico agrees with me.” The Mayo Clinic states that swimming have a lot of benefits. “Swimming is often touted as a great workout for all ages, offering benefits not only for the body, but also for the mind. As a form of exercise, swimming keeps your heart rate up and builds muscle strength. It also can be a great form of stress relief.”

Fitness

Sharvari's Beach Workout is Hardcore Tire Training in Black Outfit

Discover how rising star Sharvari dominates the fitness game with strength training, yoga, padel, boxing, and running.

Sharvari's Beach Workout is Hardcore Tire Training in Black Outfit
Prodip Guha/Getty Images
Anna Bechtel
By Anna BechtelFeb 16, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Sharvari isn’t just making waves in the film industry—she’s dominating the fitness game too. Known for her roles in Munjya, Maharaj, and Vedaa, the rising star proves that strength and discipline extend far beyond the big screen.
In her latest Instagram post, Sharvari showcased her grit with a hardcore beach workout, flipping a massive tire in the sand. Dressed in a sleek black workout set, she didn’t just make the workout look effortless—she made it look empowering. Adding a playful pun to her caption, she wrote, “Never tyre’d of a good beach workout.”
So, how does she stay in such incredible shape? From strength training to boxing, here’s a look at her go-to fitness moves.

She Strength Trains

In her Instagram post, Sharvari is seen doing a strength training exercise. The Mayo Clinic says that strength training 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.”

She Does Yoga

Sharvari shares a lot of her favorite workouts on Instagram. One thing she likes to do is yoga. Sharvari posted this video of herself doing poses on her page. John Hopkins Medicine states that yoga is very beneficial. “Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.”

She Plays Padel

Sharvari likes to play padel to keep herself in shape. She shared this set of photos on Instagram of herself on the court. Playing padel has a lot of health benefits. Everybody Health & Leisure says, “It improves cardiovascular fitness, helps to build strength and endurance, enhances coordination and promotes overall physical and mental well-being. Not to mention, it’s a fantastic way to burn calories.”

She Boxes

Another thing that Sharvari does to keep herself in shape is box. She first picked this up when training for the film, Vedaa. She shared this set of photos on Instagram of herself punching a bag. Sharvari captioned the post, “BEAST MODE on for Vedaa! ⚠️☠️🥊 Took up boxing to become Vedaa... Now I am ready to pack a punch or be strong enough to take a brutal beating 💪#Vedaa coming to a theatre near you on August 15th.”

She Runs

Sharvari likes to run to keep herself in shape. She shared this set of photos on Instagram of herself running on the beach. She captioned the post, “Decided to seas the day!” Better Health says that running is very beneficial. “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.”

Natasa Stankovic in Two-Piece Workout Gear Shares "Wednesday Challenge"

Stankovic shares her go-to workout moves, from squats to lunges, cardio, Pilates, and strength training.

Entertainment India - March 2023
Prodip Guha/Getty Images
Anna Bechtel
By Anna BechtelFeb 16, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Natasa Stankovic isn’t just a content creator—she’s a fitness inspiration. Known for sharing intense workout sessions on Instagram, she keeps her followers motivated with creative exercise challenges and dynamic routines.

In her latest post, Stankovic teamed up with Aleksandar Illic for a lower body blast, pushing through variations of squats and lunges. Dressed in a sleek two-piece workout set, she captioned the session, “Wednesday challenge,” proving that fitness is all about consistency and fun.

So, how does she maintain her lean, strong physique? From strength training to Pilates, here’s a look at Stankovic’s go-to workout moves.

She Does Squats

Stankovic does squats to keep herself in shape, as you can see in her Instagram video. Piedmont says that this exercise has a lot of health benefits. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do. Although the movements appear relatively simple, squats can take time to master. Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center, says practice will pay off…Hardwick explains that squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

She Does Lunges

Stankovic is also seen doing lunges in her Instagram video. The Mayo Clinic reports that lunges are very beneficial to do. “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 Cardio

Stankovic likes to do cardio workouts to keep herself in shape. She shared this video of herself doing fast box jumps in different directions on Instagram. Stankovic captioned it, “Morning cardio challenge.” Cardio exercises have a lot of benefits. The Cleveland Clinic says, “When you work your heart and other muscles of your body during cardio exercise, this increases oxygen supply to your whole body, allowing all muscles to work harder and more efficiently. Over time, regular cardio exercise allows your muscles to adapt to an increased workload, making regular activities seem easier.”

She Does Pilates

Stankovic shares a lot of her favorite workouts in an Instagram story highlight. In some of the stories, she is seen doing Pilates exercises on a reformer. Pilates is very beneficial. The Cleveland Clinic says, “One of the reasons Pilates is such a good workout is that it specifically focuses on building core strength.”

She Strength Trains

Stankovic likes to strength train to keep herself in shape. She shared this Instagram story of herself using dumbbells. ACE Fitness says that strength training and using weights has a lot of health 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.”

Kim French in Two-Piece Workout Gear Shares "Real Results" Workout

Learn how she sculpts her powerhouse physique with deadlifts, lunges, squats, and more.

Anna Bechtel
By Anna BechtelFeb 15, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Kim French is more than just a personal trainer—she’s a fitness coach who empowers thousands through her Believe App and Instagram workouts. Known for her structured, effective home training plans, she proves that you don’t need a gym full of heavy weights to build serious strength.

In a recent Instagram post, French shared a glimpse of her at-home training, reminding followers that smart training delivers "REAL results." Rocking a sleek two-piece workout set, she showcased some of her go-to exercises, emphasizing that with the right strategy, anyone can see progress.

So what’s in her routine? From deadlifts to hip thrusts, here’s how French sculpts her powerhouse physique.

She Does Deadlifts

French is seen doing deadlifts in her Instagram post. This exercise has a lot of benefits. NASM says, “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

She Does Lunges

Another exercise that French is seen doing in her Instagram post is lunges. NASM says that they are very beneficial. “The lunge is a versatile, simple and effective movement for lower body training. Various positions, planes of motion and speeds can all yield different training adaptations for the exerciser. Lunges are the gift that keeps on giving!”

She Does Squats

French is seen doing squats in her Instagram video. According to The Cleveland Clinic, squats are very beneficial. “Here’s a quick look at the many benefits of squats, also known as bodyweight squats or air squats: Works major muscle groups. Burns calories. Strengthens your core. Improves lower body strength. Enhances stability and balance. Betters your posture.”

She Does Hamstring Curls

French is seen doing hamstring curls in her Instagram post. According to The Mayo Clinic, hamstring curls are very beneficial. “The seated hamstring curl is an exercise you can do with a weight machine to work the muscles in the back of the thigh. As the name implies, the seated hamstring curl targets the hamstring muscles here in the back of the thigh. Strong hamstring muscles help to protect your ligaments in the knee.”

She Does Hip Thrusts

French shared this video on Instagram of herself doing hip thrusts. She captioned it, “Hip Thrusts are no doubt one of the best exercises for building your Glutes but of course with any exercise, the form has to be correct for you to see the maximum benefits…✖️ Feet too far forwards will engage your hamstrings more ✖️ Feet too close to you will engage your quads more ✔️ Feet placed so your calves are vertical will engage your glutes more.”

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