Fitness Influencer Tammy Hembrow in Two-Piece Workout Gear Says "Train With Me"

Tammy Hembrow is sharing a new workout routine in her exercise clothes. In a new social media post the influencer and trainer shows off her amazing body in a two-piece set. “Train w me 💪🏼🤍 workout from @tammyfitapp ofc. I feel SO good after the last TF challenge (even though I missed some of it) I still feel like I saw such good results. I’m fullyyy locked in at the moment in the lead up to the wedding so you will find me skipping no days 🙅🏼‍♀️ nothing like a little extra motivation. You’ll find me doing our ‘gym based glutes’ program til the next challenge,” she captioned the Instagram clip. Keep reading for details about her exercise routine and diet.

1. Meditation

“Meditating really changed my life when I first really discovered its power,” Tammy revealed Instagram post. “One of the first times I tried it I got into a deep meditation & had a full out of body experience completely disconnected from my physical being and there was really no looking back from there. I decided then I would dedicate my life to becoming the healthiest happiest version of myself. Meditating for even just 10 minutes a day can help relieve stress, calm your mind & clear it of negative thoughts, and help you really focus on the present 🍃 There’s no doubt in my mind meditation has helped me not just in daily life but even in my businesses & creativity.” The Mayo Clinic backs up Tammy’s claims. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

• Gaining a new perspective on stressful situations
• Building skills to manage your stress
• Increasing self-awareness
• Focusing on the present
• Reducing negative emotions
• Increasing imagination and creativity
• Increasing patience and tolerance
• Lowering resting heart rate
• Lowering resting blood pressure
• Improving sleep quality

2. Pilates

Tammy also does Pilates, which she says “strengthens your deepest core muscles,” improves posture and alignment, increases flexibility, and helps with strength training. The Mayo Clinic adds that 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, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

3. Dynamic Stretching

Tammy Hembrow/Instagram

Tammy starts her workouts with dynamic 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.”

4. Here Is Her Workout Routine

Tammy Hembrow/Instagram

“Let’s hit legs again,” she writes about her recent video. In it, she does sumo squats to sumo RDLs, reverse lunges, hip thrusts, band abductions, and upright kickbacks.

5. Strength Training

Tammy relies on strength training workouts. “I used to work out a lot more before having my kids but currently, I work out 3-4 times a week,” Tammy told Women’s Best. “I find this is enough for me right now because I’ve been working out consistently for years and I know my body and when to increase or decrease my calories to help with my goals.” What motivates her to exercise isn’t just her body. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids,” she told New Idea about one of her motivations to sweat. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids. Whether it’s a gym workout or HIIT home workout I always try to fit it in when I can.”

Tammy Hembrow is a fitness pro with her own workout app and programs. Hembrow recently shared her favorite lower body workouts in an Instagram video. In it, she is seen doing hip thrusts with a barbell, RDLs with a smaller barbell, glute pull-throughs, cable kickbacks, and cable abductions. How does she stay so fit? Read on to see 5 ways Tammy Hembrow stays in shape and the photos that prove they work.

1. She Tracks Her Meals

Hembrow makes sure to eat healthy. She revealed in the caption of this Instagram post that tracking her food is how she does so. “How I use @tammyfitapp for my workouts & meals 🍓💪🏼 it’s sooo easy to track what you eat - you can even use your own recipes or scan barcodes of what you’re having & it will calculate if you’re macros and calories are aligning with your goals. 🙌🏼 My biggest tip to anyone struggling to see change would be to take advantage of this feature to see just where you might be going wrong.”

2. She Believes In Balance

When it comes to wellness, Hembrow believes in balance. She talked about this in the caption of this Instagram post. “Let’s talk about BALANCE ⚖️ my approach to fitness is never about being ‘all consumed’ by it,” she writes. “(For example I literally had the WHOLE last week off, ate pretty much everything under the sun, lots of fine cheeses, sweets, & spicy margaritas 🌶️🤌🏼). You are going to see the best results if working out is something that consistently becomes a part of your life, it shouldn’t be a chore. Working out should enhance your life, not feel like you are depriving yourself of anything. You shouldn’t feel guilty for eating that chocolate or going out with your friends, BUT you also shouldn’t let it derail your whole routine completely. Make sure you find a balance that works for you, your goals & what YOU want. And ultimately, remember, if you slip up or fall off you can always get back up.”

3. She Swims

Hembrow loves to swim to stay in shape. She shared this video on Instagram of herself in the water. She captioned it, “My therapy is any body of water & @tammyfitapp 🫶🏼🌊 train with me, link in bio. What it includes: ♥ gym/home programs. ♥ Meal plans (vegan, veg, GF, allergy friendly etc). ♥Pilates, yoga, meditations & affirmations. ♥ Calorie calculator. ♥ Weight/strength tracking. ♥ Water tracker. ♥ Support from the Tammy Fit team & exclusive Facebook groups. ♥ CONSTANT updates & MUCH more.”

4. She Does Yoga

Hembrow loves to do yoga to stay in shape. She shared this video of herself doing poses on Instagram. Hembrow captioned it, “The @tammyfitapp really helped me through some tough times the past couple years. One of my favourite things about the app is our guided meditations, affirmations & yoga 🧘🏼‍♀️🌅 whenever I'm feeling overwhelmed or stressed it's always soooo good to be able to go back to that and really just try to bring myself back to the present. I hope that if you use the Tammy Fit app you really take advantage of those features because I know just how powerful they can be ✨”

5. She Strength Trains

As you can see from her Instagram post, Hembrow likes to strength train. She also uses weights in this video on Instagram. Hembrow captioned the post, “Sign ups for our next @tammyfitapp challenge are officially open!!! 🫶🏼 Show up for yourself, even when you don't 'feel' like it or aren't feeling motivated. Trust me that's when it counts the most !!”

Fitness influencer Tammy Hembrow is reminding fans and followers that working out is as much about feeling good as it is about looking good. Hembrow, 29, shared a video of herself wearing two-piece workout outfits, using heavy dumbbells. “Remember we all start somewhere. For me training isn't just about aesthetics, it's about the strength & mental gain I get from it. That strong feeling 🤌🏼🤌🏼 nothing quite like it. @womensbest creatine has always been a part of my journey & definitely has helped with my goals along the way,” she captioned the post. Here’s how Hembrow snapped back into shape after having two kids.

1. Working Out With Kids

Hembrow fits her workouts around her family. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids,” the mother-of-two tells Women’s Health. “Whether it’s a gym workout or HIIT home workout I always try to fit it in when I can. I will often do some workouts from my at home booty program – you only need dumbbells, or I will do a HIIT workout in the lounge room. I recently posted an at home HIIT workout on my YouTube channel. I did it in the process of moving house when I was really feeling the need for a pick-me-up. There was a lot going on that week and I was feeling it, I decided to film and post it on my channel to show how I can fit in a quick workout throughout your day.”

2. Booty Diet

Hembrow had to fine-tune her diet to get enough protein. "For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too," she tells Women's Health. "But I didn’t supplement my meals with these, it was always a combination of both. I needed to eat lots to build that area so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats. I eat every two to three hours. For breakfast I usually eat oats with Women’s Best protein powder. I always have protein shakes after my workouts and love to eat fish, chicken, turkey, beans and vegetables. I’ve been trying to cut back on meat lately which I have found difficult. I usually end my day with oats and protein again. Boring I know!"

3. Postpartum Fitness

Hembrow kept working out throughout her pregnancies. “What helped me bounce back is definitely how I ate and trained as I was pregnant,” Hembrow said. “I ate very clean, I had a lot of veggies, a lot of protein, and I tried to only limit my treats to the weekends, so during the weekdays I was eating clean all the time. What kept me going is how I wanted to look after the baby. I knew I wanted to get fit again after the baby, and be in the best shape I could be, so I wanted to make it easier for myself by staying active while I was pregnant.”

4. Waist Binder

Hembrow wore a postpartum binder to help get back into shape again. “For about a week or so, I wore a postpartum binder — they gave me one at the hospital,” she says. “I definitely didn’t just snap back to my pre-baby body once I stepped out of the hospital, you still look pregnant when you step out of the hospital. I wasn’t in a rush or anything, but as soon as I got home I was eating clean, I was wearing the postpartum binder, and then I started working out about six weeks after the birth.”

5. Juggling It All

Hembrow has learned to go with the flow since having children. “Being a mum and running a business is still a juggling act for me, I honestly just try my best to manage my time and plan but as a mom, you know that sometimes planning goes out the window,” she tells Women’s Best. “I’ve definitely learned not to beat myself up about failure. You can’t do everything right all the time, failing is a part of being a parent and a business owner. You learn from your mistakes and you’re often smarter from it. I guess you could say becoming a mum made me more resilient in my home life and business.”