Fitness Influencer Meghan Callaway in Two-Piece Workout Gear Shares "Step Up" Tips

Here Are The Details

How many reps should you do? “Get it in! 10-15reps per exercise,” Jenkins instructs. “10-15reps or 30-45secs of each move.” She recommends doing a total of two to three sets. In the Instagram clips she demonstrates each exercise, so follow along!

Here Are The Exercises

1. Side Plank + Oblique Crunch

2. Side Lunge + Cross Body Kick

3. Warrior 3 Balance + Leg Reach 10x + Hold 30secs

4. Push-Up + Ankle Tap

5. Reverse Lunge + Rotation

6. Mountain Climbers

7. Squat Jump + Cross Touch (Low Impact remove jump)

8. Plie Squat on Toes

9. High Knees

10. Abs/Obliques Cross Body Toe Touch

Learn To Love Exercise

And, change your attitude! “Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.”

Hydration

Hydration is also key. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

Diet

If you want to get in shape, you will have to modify your diet as well. “Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins told Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step is understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”

Stretching

Amanda understands the importance of stretching. “I usually start my day with a stretch or yoga and a few bodyweight exercise's (situps, squats etc), usually between 15-30min depending on how much time I have,” says Amanda. “Flexibility is all about consistency. I stretch everyday. I stretch in the morning for 15-30min (sometimes also in the evening) and before and after I exercise. If you are looking to improve your flexibility, the more you stretch the quicker you will see improvements,” she continues. “I use a combination of stretches I have learnt from gymnastics and athletics and combine this with yoga. In the morning I do a few sun salutations (a sequence in yoga) to warm up my body, then I stretch my legs and hips and do splits, then finish off with shoulders and backbends.” Why should you consider stretching? “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Running

Amanda is also a runner. “I do an intense workout like a strength session or sprints 3-4 times a week,” she reveals on the blog. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

Balanced Diet

As for diet, she focuses on keeping it balanced. “I have experimented with a few different ways of eating but what works best for me is a varied and balanced approach to food,” Amanda says about her approach to diet. “This includes LOTS of fruit and vegetables, fish, eggs, grains (including breads and pasta), legumes, nuts, dairy and meat. I also believe it is totally ok to enjoy those 'not so healthy' foods (my vice is icecream!). Those hearty meals or cheeky treats are good for the soul! But remember it is about moderation,” she says. “My meals usually consist of majority vegetables (full of vitamins and minerals), a portion of carbs (to fuel my muscles and brain) and protein (to build a strong body and keep me full). I choose mostly vegetarian options (a big influence from my mum, who is fully vegetarian) but I do eat meat when I feel like it.”

Tennis, Biking, basketball, Etc

Amanda maintains an active lifestyle. If she isn’t at the gym she will be doing “something different like tennis, bike riding, basketball, walking with a friend or going to a local pilates or air yoga class,” she writes on the blog.

Daily Exercise

Amanda works out daily. “I am a big fan of mixing up the type of exercise and fitness I do, so from week to week my exercise routine changes alot,” she revealed on her blog. “All up, I aim to move my body for an hour each day.” She takes a rest day, “where I might only stretch and do a walk. If I feel run down or overtrained I make sure I take a day off. Its all about listening to your body.” How often should you workout? Physical activity is anything that gets your body moving. According to the current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity each week.