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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 Tia-Clair Toomey in Two-Piece Workout Gear Says "Thank You Scotland"

Her powerhouse training blends strength, cardio, and endurance.

Anna Bechtel
By Anna BechtelNov 15, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
FACT CHECKED BY Alberto Plaza
Tia-Clair Toomey
Tia-Clair Toomey/Instagram
Anna Bechtel
By Anna BechtelNov 15, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
FACT CHECKED BY Alberto Plaza
Celeb News

Elite CrossFit athlete Tia-Clair Toomey recently wowed fans with her performance at the Rogue Invitational in Scotland, where she faced off against the best in the sport. Sharing highlights on Instagram, Toomey expressed gratitude for the “electric” crowd and the event’s organizers, stating, “THANK-YOU Scotland for a fantastic experience.” Known for her rigorous training, Toomey’s fitness routine combines strength training, cardio, and high-intensity exercises like pull-ups, jump rope, and running. In addition, she utilizes a fitness bike for low-impact cardio, supporting heart and lung health. As a dedicated competitor, Toomey shows that maintaining peak performance takes a mix of strength, endurance, and discipline, inspiring her followers to embrace a dynamic approach to fitness.

1. She Strength Trains

In her Instagram post, Toomey is seen lifting a heavy bag, which is a type of strength training exercise. According to The Mayo Clinic, strength training has a lot of benefits. “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.”

2. She Jumps Rope

Tia-Clair Toomey.3Tia-Clair Toomey/Instagram

In her Instagram post, Toomey is also seen jumping rope. Piedmont states that jumping rope has a lot of benefits. “It’s an amazing total body exercise that engages all of the major muscle groups,” says Clinton Maclin, ACSM CEP-CPO, an exercise physiologist and safety coach at Piedmont Atlanta Fitness Center. “You can use it to warm up or as a stand-alone exercise, and it incorporates cardiovascular exercise and resistance training. You are guaranteed to burn more calories jumping rope for five minutes than you would walking on a treadmill for five minutes.”

3. She Does Pull-Ups

Toomey shared this workout video on her Instagram. One exercise she is seen doing is pull-ups. NASM states that pull-ups have a lot of health benefits. “Pull ups and chin ups are extremely effective when it comes to building upper body and back strength. Gradual progression over time will allow you to perform chin ups and pull ups with good form to reduce the risk of injury and to see the results that you’re looking for. Incorporate these exercises into your fitness routine for a fun yet challenging upper body exercise that’s sure to yield great results.”

4. She Uses A Fitness Bike

Tia-Clair Toomey.4Tia-Clair Toomey/Instagram

In the previous Instagram video, Toomey is also seen using a fitness bike. According to Penn State PRO Wellness, using a fitness 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.”

5. She Runs

Toomey likes to run to stay in shape. She shared this video of herself on the track on Instagram. Toomey captioned the post, “@rogueinvitational said there will be a possibility of being outside for a brief period of time. Please pack accordingly. First thing I packed were my @roka sunnies. 😎 Any guesses what we might be doing outside?”

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CrossFit Athlete Tia-Clair Toomey in Two-Piece Workout Gear Says "Thank You Scotland"

Her powerhouse training blends strength, cardio, and endurance.

Tia-Clair Toomey
Tia-Clair Toomey/Instagram
Anna Bechtel
By Anna BechtelNov 15, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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.

Elite CrossFit athlete Tia-Clair Toomey recently wowed fans with her performance at the Rogue Invitational in Scotland, where she faced off against the best in the sport. Sharing highlights on Instagram, Toomey expressed gratitude for the “electric” crowd and the event’s organizers, stating, “THANK-YOU Scotland for a fantastic experience.” Known for her rigorous training, Toomey’s fitness routine combines strength training, cardio, and high-intensity exercises like pull-ups, jump rope, and running. In addition, she utilizes a fitness bike for low-impact cardio, supporting heart and lung health. As a dedicated competitor, Toomey shows that maintaining peak performance takes a mix of strength, endurance, and discipline, inspiring her followers to embrace a dynamic approach to fitness.

1. She Strength Trains

In her Instagram post, Toomey is seen lifting a heavy bag, which is a type of strength training exercise. According to The Mayo Clinic, strength training has a lot of benefits. “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.”

2. She Jumps Rope

Tia-Clair Toomey.3Tia-Clair Toomey/Instagram

In her Instagram post, Toomey is also seen jumping rope. Piedmont states that jumping rope has a lot of benefits. “It’s an amazing total body exercise that engages all of the major muscle groups,” says Clinton Maclin, ACSM CEP-CPO, an exercise physiologist and safety coach at Piedmont Atlanta Fitness Center. “You can use it to warm up or as a stand-alone exercise, and it incorporates cardiovascular exercise and resistance training. You are guaranteed to burn more calories jumping rope for five minutes than you would walking on a treadmill for five minutes.”

3. She Does Pull-Ups

Toomey shared this workout video on her Instagram. One exercise she is seen doing is pull-ups. NASM states that pull-ups have a lot of health benefits. “Pull ups and chin ups are extremely effective when it comes to building upper body and back strength. Gradual progression over time will allow you to perform chin ups and pull ups with good form to reduce the risk of injury and to see the results that you’re looking for. Incorporate these exercises into your fitness routine for a fun yet challenging upper body exercise that’s sure to yield great results.”

4. She Uses A Fitness Bike

Tia-Clair Toomey.4Tia-Clair Toomey/Instagram

In the previous Instagram video, Toomey is also seen using a fitness bike. According to Penn State PRO Wellness, using a fitness 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.”

5. She Runs

Toomey likes to run to stay in shape. She shared this video of herself on the track on Instagram. Toomey captioned the post, “@rogueinvitational said there will be a possibility of being outside for a brief period of time. Please pack accordingly. First thing I packed were my @roka sunnies. 😎 Any guesses what we might be doing outside?”

Celeb News

CrossFit Athlete Andrea Solberg Looks "Happy"

Andrea Solberg smiles while enjoying the sunshine.
Andrea Solberg/Instagram
Anna Bechtel
By Anna BechtelDec 13, 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.

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.”

Celeb News

CrossFit Stunner Andrea Nisler in Two-Piece Workout Gear Shares "a Good Week of Lifting"

These are her favorite strength exercises and how she stays fit year-round.

CrossFit Stunner Andrea Nisler in Two-Piece Workout Gear Shares "a Good Week of Lifting"
Andrea Nisler / Instagram
Anna Bechtel
By Anna BechtelDec 09, 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.

Andrea Nisler, a dedicated CrossFit athlete, motivates her followers with her strength-focused workout routines. Recently, she shared a video on Instagram showcasing a variety of dumbbell exercises, including squats and Romanian deadlifts (RDLs), captioning it, “A good week of lifting - that is all 🙂 Looking forward to continuing to make it the focus this winter. Being strong > cardio (imo).” From lifting heavy to balancing cardio, Nisler demonstrates how to build both strength and endurance for optimal fitness.

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.”

Celeb News

CrossFit Athlete Haley Adams Says "See You Soon"

Adams shares her CrossFit journey and fitness secrets in a stunning Instagram post.

Haley Adams is seen smiling during the Rogue Invitational Cross Fit - Aberdeen
Ian MacNicol/Getty Images
Anna Bechtel
By Anna BechtelDec 14, 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.

Haley Adams, a standout CrossFit athlete, continues to captivate fans with her unwavering dedication to fitness and resilience. In a recent Instagram collaboration, Adams and her friends hinted at their upcoming appearance in Miami, posing confidently in the gym. The post, captioned “Broadway Girls are comin to Miami, see you soon @wodapalooza 😏,” showcases her vibrant energy and determination. After a year-long break from competition, Adams returned stronger than ever, embracing a challenging journey back to peak performance. From intense weightlifting sessions to maintaining a balanced outlook on nutrition, she embodies the grit and grace of a true competitor.

She Worked Hard

Adams took a year off from competing professionally. When she returned, she made sure to work hard. Adams talked about this in the caption of this Instagram post, “One year ago, I decided to compete again. Watching this footage reminds me of the challenging and humbling journey back after 10 months away. There were many many days I wanted to give up. returning to my previous level felt impossible. but I stuck with it, embraced the journey, and everything fell into place. comeback year complete 🫶”

She Lifts Weights

Haley Adams is seen lifting weights.

Haley Adams/Instagram

In the previous Instagram video, Adams is seen lifting weights. ACE Fitness states that this can have a lot of 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 Doesn’t Stress About Her Diet

Adams has learned to not stress about her diet. She opened up about this in the caption of this workout video she shared on Instagram. “Celebrating the small wins ❤️🩹 Any kind of carb or calorie during training used to scare me. I already restricted my calories enough so I didn't want to ‘waste’ them. I PROMISE you, you’ll feel 100x better. drink the carbs. eat the gummies. our bodies need fuel to perform🫶”

She Does Lunges

In this workout video on her Instagram, Adams is seen doing lunges. According to The Mayo Clinic, these have a lot of health 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 Uses A Fitness Bike

Adams is seen using a stationary bike in this Instagram post. Doing this can have a lot of health benefits. Penn State PRO Wellness says, “Cycling is an excellent way to get your heart pumping. Cardiovascular or aerobic workouts, such as cycling, strengthen your heart, lungs, and muscles. They also improve the flow of blood and oxygen throughout your body. This, in turn, can benefit your health in a number of ways.”

Fitness

Track Athlete Eilish McColgan Has One of Her "Best Sessions"

From running marathons to pool exercises, she does it all!

Eilish McColgan of Great Britain in action in the Women's 10,000m Final during the Paris 2024 Summer Olympic Games
Tim Clayton/Corbis via Getty Images
Anna Bechtel
By Anna BechtelDec 27, 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.

Eilish McColgan is a successful track athlete. She has won a gold and a silver medal at the Commonwealth Games, two silvers and a bronze at the European Championships, and a bronze at the European Indoor Championships. McColgan recently shared a set of photos on Instagram of herself running. She captioned it, “A very good day at the oval office! 🔥💪Surprised myself yesterday with one of my best sessions in months... AND on day 1 of my cycle.”

She Runs

Running is one of the things that McColgan does to keep herself in shape. She shared this post on Instagram of herself running a marathon. She captioned it, “Last race of 2024 in the bag! 💰 (Race recap) Battled for 4th place today in what was by far the toughest race I've ever done! It took a LOT of mental strength to finish, with my legs hitting a brick wall around 18km... but it helped that I was catching and passing some of the other elite women who had started to suffer, too! Delhi was hit with a huge spike in humidity and pollution levels in the days leading into the race. The air was SO thick. Never experienced anything quite like it! 🤣 Breathing was already hard through the first 5km, which made it a long slog to the finish line. 🫁I decided very early on I was going to run on my own and at my own pace, letting the main pack go ahead. Trying to pick off as many people as I could over the 2nd half. I think someone said I was around 10th at halfway, but in all honesty, I didn't have a clue. I just kept trying to catch and pass the next person. I was actually pretty gutted to find out I was only a few seconds off the podium in the end!”

She Does Activation Exercises

McColgan shared some of her favorite activation exercises in this Instagram video. In it, she is seen doing things with resistance bands and exercises like pogo jumps and step ups. McColgan captioned it, “Here's some of my favourite activation exercises for endurance runners 🏋🏼♀️The winter months tend to be heavily focused on longer, slower endurance work, so I like to throw in some activation & conditioning work the evening before key interval sessions. 🔑It helps to keep my fast twitch muscles firing and stops me from getting too sluggish and heavy legged from all the additional running. 🏃🏼♀️💨”

She Hikes

McColgan likes to hike to keep herself in shape. She shared this post on Instagram of herself hiking in Vietnam. McColgan captioned it, “What a day in HaLong Bay! 😍🫶After eating our way around Hanoi, we headed out to 'sea' the sights... 😜Vietnam so far has been a dream. Can't believe we've waited this long to visit - it's certainly lived up to the hype!! 🇻🇳”

She Does Pool Exercises

McColgan likes to do pool exercises. She shared this video on Instagram of herself doing things like high knees and squats in the water. McColgan captioned it, “Not your typical pool day! 😜 🏊♀️👙Training is a little different at the moment... Instead of running, we are spending time in the gym building strength and addressing weakness on my left side. The goal with rehab is to progress things gradually every week, and this pool session does just that - keeping my ligaments and tendons moving. I'll try to share more of my rehab videos over the next few weeks! 💪”

She Pushes Herself

McColgan makes sure to push herself when she trains. She talked about this in the caption of her Instagram post. “Female athletes have it touuuuugh.. so this is literally my biggest win of the year, as usually I run (and feel) absolutely pants. 💩But despite my legs feeling like two bricks, I somehow muscled out sub 5min mile pace (3:05km) for my final 2mile rep. Ooft it hurt. (And I've been on the sofa ever since! 😅).”

Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images
Anna Bechtel
By Anna BechtelFeb 22, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen 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 Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram
Anna Bechtel
By Anna BechtelFeb 20, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says that this has a lot of 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 Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “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.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “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. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram
Anna Bechtel
By Anna BechtelFeb 19, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, 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.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”

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