FOX Sports Host Shannon Spake in Two-Piece Workout Gear Does a "Stair Run"

Shannon Spake, a popular host on FOX Sports known for her auto-racing coverage, takes her fitness seriously. In addition to her career on screen, Spake keeps herself in shape with a variety of exercises, including stair climbing. She’s been vocal about her dedication to fitness, often sharing workout selfies and insights with her followers on social media. Whether she's squeezing in a workout before work or competing in races, Spake emphasizes the importance of maintaining balance between her career, health, and family. Here’s a closer look at how she stays active, eats healthy, and finds time to compete in races.

1. She Stair Climbs

Spake’s love of stair running has a lot of benefits. ACE Fitness reports, “Stair climbing exercise can be a strenuous, says Alexandra Lempke, PhD, a clinical assistant professor of applied exercise science and the codirector of the Michigan Performance Research Laboratory at the University of Michigan School of Kinesiology in Ann Arbor. When you climb stairs, your heart rate and breathing will increase. ‘Stair climbing for exercise targets the cardiovascular and respiratory systems,’ Dr. Lempke says. It takes a lot of work to move your body mass vertically against gravity.”

2. She’s Active

Spake shared some of her fitness secrets with Inspire Health Magazine. She says that she works out on a regular basis. “I do stay pretty active. I also do boot camp. Like today, I woke up at 5:30, got my kids up, got them to school, went to my boot camp class, came home, rode my bike for 30 minutes and now I’m going to work.”

3. She Eats Healthy

Spake tells Inspire Health Magazine that she makes sure to eat healthy. “I kind of look at food as fuel and how that food is going to make me feel. If I go and eat a big plate of pasta or a pizza or whatever at noon, I’m junk for the rest of the day. I feel tired. I feel full. I don’t have the energy that I would if I had a salad with chicken and some salmon, some good stuff. Now don’t get me wrong. I’ll down some ice cream at night, and I love my wine. I’m not perfect when it comes to nutrition, but I do try to eat really healthy on the road because it’s very easy not to. I’ll make sure that I have protein bars or enough fruit around me if there is no alternative.”

4. She Has Balance

Spake tells Inspire Health Magazine that she has balance in her life. “It always comes to balance. Sometimes something will be 100%, and the other things drop a little bit down. But the next day, you bring the one that was down back up to 100%. Sometimes you might have to tell yourself, ‘You know what? I’m not working today, so I’m going to go volunteer at my kids’ school. I’m going to go to lunch with them and maybe pick them up early so we can spend the rest of the afternoon together.”

5. She Competes In Races

Spake likes to compete in races. She shared her training process with Inspire Health Magazine. “I’ve trained in freezing temperatures, oppressive heat, rain, snow and everything in between. When traveling for work, treadmills and stationary bikes are my best friends, and I’ve probably consumed more protein bars and electrolyte powders in three years than a normal person will in their entire life. I’ve had a herniated disc, tendinitis of the Achilles, and ear infections. I’ve come to rely on acupuncture, anti-inflammatory medications, foam rollers, and heating pads for daily relief just so I can physically and mentally battle my way through tempo runs and brick workouts that can last up to four hours.”

Stacie Tovar, a CrossFit athlete and fitness influencer, recently gave her followers a glimpse into her wellness routine with an inspiring Instagram post. Reflecting on her treadmill run, Tovar wrote, “As a parent, long-term goals like heart health are probably the least of your concerns. Focusing on what you gain from exercise today will keep you active.” As a busy mom, she finds motivation in the immediate benefits of exercise, like feeling better mentally and physically. “I’m a much better mom and wife when I get to slip away... even if it’s for less than 20 minutes.” Her approach highlights the power of self-care and consistency for parents juggling many roles.

1. She’s Motivated

Tovar talked about finding motivation to workout in her Instagram post’s caption. “Since turning a Mom, I am constantly motivated to workout because of how it makes me feel afterwards. I am a much better mom and wife when I get to slip away from the world (even if it is for less than 20-minutes) to clear my mind, sweat, feel better about myself, have more energy, sleep better, and stay calm… just to name a few.”

2. She Does Workouts She Enjoys

Tovar also revealed in her Instagram post’s caption that she has found workouts that she actually enjoys doing, which helps her stay consistent. “To anyone looking for a little motivation today, I challenge you to find an activity you enjoy and focus on the immediate positive effects to keep you consistent. Remember that exercising during your children’s crucial early years benefits your entire family, so finding a will and a way to fit it in pays off significantly. 🤍”

3. She Jumps Rope

Tovar is seen jumping rope in this Instagram video she posted. ACE Fitness states that jumping rope has a lot of health benefits. “Jumping rope can help improve your coordination. Jumping rope is a cyclic activity, which means you perform it for a steady, regular cadence. The steady cadence and rhythm of jumping rope can help improve the coordination between your eyes, feet and hands.”

4. She Does Burpees

Stacie Tovar/Instagram

In the previous Instagram video, Tovar is also seen doing burpees to stay in shape. A Healthier Michigan states that burpees have a lot of health benefits. “A burpee is an easy exercise and can be done in almost any location because it involves no workout equipment and only requires a small amount of space. Burpees workout your entire body and are great for building strength and burning calories.”

5. She Runs

Tovar revealed in her Instagram post that she likes to run to stay in shape. FloTrack states that running has a lot of benefits. “Running has proved to increase your bone mass and prevent age-related bone loss. This exercise helps build up your bones and joints. While the repeated contact between the ground can be harder on some people’s knees, running has been proved to assist in knee strength as well.”

Jamie Little, the well-known NASCAR TV host, recently shared some highlights from her trip to California on Instagram. Enjoying time with family and friends, she posted about hiking, swimming, and soaking up the sun. Jamie also revealed some of her favorite workouts, showing her dedication to staying fit and strong. From running to intense strength exercises, she keeps herself in top shape both on and off the track.

1. She Hikes

Jamie Little / Instagram

As you can see in her Instagram post, Little is seen hiking. Harvard Health states that hiking has a lot of benefits. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”

2. She Runs

Jamie Little/Instagram

In this Instagram story, Little shared some of her favorite workouts. She revealed that she likes to go on a mile run. FloTrack says that running has a lot of benefits. “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. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

3. She Does Squats

Jamie Little/Instagram

Little also revealed in her Instagram story that she does 100 squats with 30 pound weights. Piedmont states that squats have a lot of benefits. “Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center, says practice will pay off. ‘One of the best things you can do is practice the squat,’ he says. 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.”

4. She Does Pushups

Jamie Little/Instagram

In the same Instagram story, Little revealed that she does 100 pushups. Allina Health states that the exercise is very beneficial. “The push-up: Strengthens your entire body. Burns calories. Because the push-up involves large muscle groups (arms, legs, back, abdomen) your heart has to pump harder, enhancing circulation and burning oxygen. Protects from lower back and shoulder injuries.”

5. She Works Her Core

The last exercise Little revealed she does in her Instagram story are core exercises. The Mayo Clinic states that these are crucial to do. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

Rebecca Grant, a host on FOX Sports, is dedicated to staying fit and frequently shares her workout routines on Instagram. Recently, she posted a series of exercises from her training program, including leg lifts, plank slides, and hip thrusts. “Fitness is my way of life,” she captioned the post, encouraging followers to comment on which workout looked the toughest. Here’s a look at how Grant stays in shape and the activities she enjoys most.

1. She Uses Ankle Weights

In her Instagram post, Grant is seen using ankle weights to do exercises like donkey kicks. University Hospitals state that wearable weights have a lot of benefits. “Exercising with wearable weights help improve: Muscle strength and endurance. Resting metabolism. Bone density. Mobility. Injury prevention.”

2. She Uses A Resistance Band

Rebecca Grant/Instagram

Grant is also seen using a resistance band in her Instagram post. ACE Fitness states that these have a lot of benefits. “Muscle-strengthening workouts help improve blood pressure and lower your risk of hypertension (high blood pressure) and heart disease. In fact, research finds that strength training with resistance bands improves measures of heart health, including blood pressure, in the elderly.”

3. She Does Hip Thrusts

Rebecca Grant/Instagram

In her Instagram post, Grant is also seen doing hip thrusts. Gymless states that these can be very effective. “Hip thrusts, as a compound movement, aid in increasing lower body strength and power, enhancing athletic abilities such as running, jumping, and powerlifting. By strengthening the posterior chain muscles, you can enhance your posture and lower the risk of back pain and muscle strain.”

4. She Golfs

Grant likes to golf to keep herself in shape. She shared this video on Instagram of herself on the course. Grant captioned it, “Lunchtime #golf #lesson #workinprogress ⛳️ Has anyone tried out the new @taylormadegolf #stealthdriver I’m looking for as much distance as I can get 😂🏌🏻‍♀️🪐 Anyone have any #golftips for me? I’m working on keeping my feet down and finishing my #swing 👍🏻”

5. She Bikes

Grant also enjoys bike riding as a way to keep herself in shape. She shared this video on Instagram of herself riding. Grant captioned it, “Feeling incredible this #friday with @lookingvibrant999 🌴🍊 Let’s hear your #weekend plans! For me it’s lots of #bikerides #cooking #golf and #movies like #topgun 😍🚴🏻‍♀️ How #cute is this #huffy #beachcruiser all I’m missing is a little basket 🧺🐶”

Dani Speegle is a well-known CrossFit athlete with a large following on Instagram. She recently enjoyed a trip to Italy, where she shared hiking photos from her adventure. She captioned the post, “Just a constant battle to try and not say ‘I like that boulder…..that’s a nice boulder…’ whenever I look out at a view 🫏.” Speegle’s love for the outdoors and her fitness routine are key to her success. Here’s how she stays fit and active:

1. She Hikes

As you can see from her post, Speegle likes to go for hikes to stay in shape. Piedmont reports that hiking is very beneficial to your health. “Going up and down hills gets the heart pumping, creating a great cardio workout. 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.”

2. She Lifts Weights

Speegle shares a lot of workout videos on Instagram. One thing she does to stay in shape is use weights. Speegle is seen lifting a barbell and using hand barbells in this video. She captioned it, “Happy that quarterfinals is over tbh 😂 back to training we go 🙌🏼” ACE Fitness states that lifting weights 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.”

3. She Does Lunges

Speegle also shared this video on Instagram of herself working out with Sam Dancer. In it, she is seen doing lunges with weights. Lunges have a lot of benefits, according to ACE Fitness. “If you're doing front and back lunges, you’ll primarily be working the gluteus maximus, adductors, and quadriceps. Side lunges will work the gluteus medius more. And if you’re taking bigger steps forward and back, you’ll use more of the glute muscles, while smaller steps will target the quadriceps more.”

4. She Uses An Exercise Bike

Dani Speegle/Instagram

Speegle is also seen on an exercise bike in the previous Instagram video. Penn State PRO Wellness states that doing this can be very beneficial. “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 Swims

Speegle spends a lot of time outside. One thing she likes to do is swim. Speegle shared this set of photos on Instagram of herself and a friend enjoying drinks while swimming. She captioned the post, “Imagine hating us and we’re just out here collecting sea glass 😂” Better Health states that swimming is very beneficial. “Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it's a good way to relax and feel good.”