Fitness Trainer Sjana Elise Earp in Two-Piece Workout Gear Shares "3 Life Lessons"

Sjana Elise Earp is a well-known fitness trainer and influencer who often shares her journey of physical and mental wellness with her large following on Instagram. Recently, she posted a yoga video accompanied by a heartfelt message reflecting on the lessons she’s learning and how she’s growing as a person. Earp wrote in her post, "It’s time to stop resisting the abundant dance of life, and F L O W." She believes in balancing self-care, mindfulness, and fitness as key components of her healthy lifestyle. Here's how she maintains her well-being, inside and out.

1. She Focuses On Herself

In her post’s caption, Earp talked about the importance of focusing on herself. “Knowing your ‘why’ is essential. If I'm doing something to please someone else, then I'm neglecting my own needs. When I say yes to someone else, I'm ultimately saying no to myself. And understanding and acknowledging the dissonance between those points, opens up a whole chamber of wounds and trauma, but also makes space for so much LOVE!”

2. She Takes Care Of Her Mental Health

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Earp also wrote in her post’s caption that she is taking care of her mental health. “I’m just now realising that I'm terrified of being alone with my own mind and haven’t yet learned to trust myself to make healthy decisions without external accountability. I no longer want to self isolate and indulge in those same self sabotaging behaviours and limiting thought patterns so I'm leaning in to practices like yoga and other wellness practices to teach myself how to be kinder to myself and how to simply BE.”

3. She Loves Saunas

Earp revealed in this Instagram post that she likes to go to saunas. She captioned it, “One of my go-to practices while traveling is definitely saunas!! We try to hit a sauna at least every other day while here in Bali and I feel so so good for it! 🤗🔥 We went and hung out at the @theasamaia for a contrast session of sauna, ice plunge and hot tub after our workout and the whole set up here is seriously DREAMY!! Bear and I kept saying how we can’t wait to create a recovery sanctuary like this in our own home one day!”

4. She Does Yoga

Sjana Elise Earp/Instagram

As you can see in her recent Instagram post, Earp loves to practice yoga to keep herself in shape. The British Heart Foundation states that yoga has a lot of health benefits. “Yoga has been shown to help with anxiety, stress and depression, conditions which affect many people who have suffered a cardiac event or have undergone cardiac surgery. If you have a heart condition, regularly practicing yoga can be a way of helping to deal with stress and therefore helping you to cope with your condition. It can also help to increase feelings of wellbeing. Some people find it helps with depression.”

5. She Does Pilates

Earp revealed in this Instagram post’s caption that she likes to do Pilates to stay fit. The Houston Methodist states that Pilates is very beneficial. “Pilates is a type of exercise in which you perform a series of controlled movements that flow into one another with precision. As far as what muscles Pilates works, it's technically considered a total body workout. In working the entire body, though, Pilates' movements are primarily designed to target your core muscles, including your: Abdominal muscles. Hip muscles. Gluteal muscles. Lower and upper back muscles. Inner thigh muscles.”

Janet Layug is modeling exercise clothes and driving her followers wild. In a new social media post the Ms Olympia champion shows off her trophy winning body in a pink workout set. She shared the video via Instagram. “Super cute,” commented one of her followers. “Pretty in pink😍💓🌸,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. How She Got Into Bodybuilding

In an interview with Goss, Janet explained how she got into bodybuilding. “I’ve always been very active since a young age. When I first started [training] I didn’t know much about training. I had the mindset that you had to look skinny, and to achieve it do intense cardio and eat light is how to lose weight and to stay fit. I think we all know that that’s far from the truth. I also went to school for nursing. I was definitely intrigued by nutrition, the body, and things related to physiology. Beginning to learn how to train and be on a healthier diet was already something along the lines of what I was interested in in my career,” she explained. However, one day on social media she saw this division within bodybuilding called Bikini, “and I looked at their bodies and they had muscle,” she said. “They were tone and lean. I really admired that look and thought to myself, “I want to set a goal and train like a bikini athlete.” I got a trainer and I started doing research on my own about training and learning about dieting. I didn’t know any of it. It was a lot of work to learn all that.”

2. She Takes the “Holistic” Approach

“I believe the holistic approach is everything. You will not be successful if you don’t have a mental balance along with that physical training. If you don’t have a support system with you. It’s a process to teach people what you’re doing. Not everyone will get it at first, but you give people the chance and be like, ‘Hey, this is what I’m doing.’ Not everyone will support it or your goals. Sometimes you have to just focus on yourself and do what you have to do to get there,” she says.

3. She Educated Herself

“I think it’s important that everyone educates themselves on health and wellness and training and eating better. That’s what began my journey. I learned so much about myself and about my health during my prep along the way. Beyond that, I learned so much about my work ethic and staying persistent and resilient. When people talk about competing at bikini or any other division, you learn so much more than anything physical. There’s so much mental that you can apply in your daily life as well,” she says.

4. She Recommends Working with a Trainer

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Janet recommends working with a professional to achieve your goals in the gym. “I didn’t know anything about training or about nutrition but I took it upon myself to do research to educate myself. If you really want to take it to the next level, you want to take it to someone who has the certified training and knowledge to teach you the proper ways because sometimes you can end up teaching yourself bad habits that aren’t good for you and you wouldn’t even know it. That’s why it’s important to get someone who is certified. Sometimes you don’t see exactly what you’re doing and you teach yourself wrong moves. When you have a pair of eyes on you to help you do things properly, that’s the way to go,” she says.

5. Strength Training

Janet is a big advocate of strength training. “I never lifted a weight. I only ran on the treadmill and I had to learn and teach myself how important it is to do weight training. You burn more fat that way. Your metabolism goes up. You need resistance training. It’s good for your bones and your muscles. It’s hard for some people to understand that it does increase the fat burning process as opposed to just cardio,” she says. “Sometimes there’s this misconception that if you train hard then you’re going to gain all of this muscle. Honestly, it’s so far from the truth. There’s so much that’s involved with building muscles. You’d have to eat a lot of protein and a lot of calories, and that’s not really in our frame in our daily lives. Lifting is how we get that nice sculpted body. It’s how we shred the pounds. I really advocate that you have to do both cardio and weight training in order to reach your fitness goals optimally.”

Casey Samsel is sharing some insight into her approach to fitness. In a new social media post the influencer and trainer flaunts her amazing figure while opening up to her followers. “I’m happy to get back to maintenance with my training. I haven’t been in this good of a position since last year🙌🏼 but this is by far my best ever for my overall conditioning and my metabolism alongside of my current aesthetics, but sadly I’m struggling with my mind in the gym right now, here is why 👇🏼I want more out of my fitness journey. All of these things I have done for my body I want to use in my life. I have no other goals but to feel well, sleep well, digest well, and perform well! More rest, more grub. Same amount of focus. Less pressure,” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Doesn’t Have a “Typical” Training Routine

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When asked about a typical training routine in the gym, Casey revealed she doesn’t have one. “Tough question! No routine is ever the same! My workouts very from heavy, light, fast, slow, with pulses, half-reps, pauses, etc.” she told Hard Fitness.

2. Here Is Her Pre-Contest Diet

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“My pre-contest diet has also changed with every competition. A few things that remain the same are: Water decrease and slow increase along with carb decrease and a sudden increase about two days before the stage. Everything else pretty much remains the same! My pro debut in May will have an entirely different approach to peak week,” she says.

3. She Motivates Herself

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“My motivation is myself. I was never good at much growing up and I certainly found something that I'm good at. Doing well with bikini competitions has made me love the process. All of the dieting, hard workouts, preps, and show preparation keep me motivated! I look up to many fellow IFBB Pro Bikini competitors, but there are also some NPC competitors that keep me inspired to do what I do everyday. One of them is my very own Bikini client and friend,” she told Hard Fitness.

4. Lift Weights and Eat Over Cardio and Starvation

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In a post Casey revealed that she spent her “young adult years” worrying about how she looked. “I drove myself 😵‍💫 with restriction & low-calorie diets, & HOURS of cardio. I skipped class when I hated my body & didn’t want anyone to see me. Instead, I would go for a run until I couldn’t feel my legs & plan a nice little “vaca” from food (for however long I could hold out). This led to a vicious cycle of overeating & “burning it off” for almost 5 months. It destroyed my mind, then destroyed my body,” she said. “I was scared to eat and to stop burning calories. I was terrified of being in my own mind & body for what it would uncontrollably think & do next. It took only less than 5 months of consistent poor eating habits & catabolic activity to completely destroy my mentality, my social life, & my metabolism. My internal health mentally & physically suffered & I spent the next year & a half self-loathing & beating myself up and not knowing how to fix it. I ended up disliking my body more, isolating myself little by little, & losing so much trust for my own judgment in what to do next…Eventually, I had to do the hard stuff. I had to eat more, run less. I had to look my daily fears of food in the eyes & come to the realization that I needed to slowly build confidence in integration of food & calories and ACCEPT what I had done to get to a place where my body had nowhere else to go but up. I had to consume more calories (slowly), I had to re-trust the method (daily), I had to stop thinking about cardio & make sure my body had the energy from the food I was eating in order to heal & adapt to a healthier metabolism. It was HARD, but I committed to having a body I loved on the outside, by revamping what I needed to on the inside. I’m here to tell you that because I have gone through this process of metabolic decline & damage, & gained more body fat, & had less confidence in EVERYTHING than I started with. I went through over a year of metabolic & MENTAL recovery (far longer than the amount of time it took to drag myself to the bottom). A year was a BLIP in time and 1000% worth everything that I possess now. Now I live, eat, & train for sustainability with my future in mind.

5. Hiking

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Casey also hikes. She revealed in her recent post, “we’re hitting the mountains of Colorado in a week! So catch me outside, how bout dat?” 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