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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.

Francia Raisa Shares Swimsuit Photo Having "Happy Birthday"

Here’s how this actress protects her health.

FACT CHECKED BY Alberto Plaza
Francia-Raisa
Francia Raisa/Instagram
FACT CHECKED BY Alberto Plaza

Actress Francia Raisa (Selena Gomez’s friend and kidney donor) is celebrating her birthday the best way she knows how—by wearing a beautiful swimsuit and enjoying the sunshine. Raisa, 35, shared pictures of herself celebrating the big day, posing in an orange bikini and straw hat. “If I’m not in a bikini on my birthday then it’s not my birthday 👙,” she captioned the post. How does she stay so fit? Read on to see 5 ways Raisa stays in shape and the photos that prove they work.


1. Intermittent Fasting

Raisa’s breakfast usually consists of just coffee. "I accidentally started intermittent fasting years ago when I was introduced to coffee,” she says. “So I actually drink coffee on an empty stomach. Is it healthy? Probably not. But I do it. I'm a big fan of plain Greek yogurt with my homemade granola every morning, especially before I work out because we definitely need some substance in our body to burn fat or anything while we're working out.”

2. No Big Meals At Night

Los,Angeles,,Ca.,June,09,,2023:,Francia,Raisa,At,TheShutterstock

Raisa tries not to eat a heavy meal after 6.30 p.m. Her typical diet consists of protein and vegetables, and she loves snacking late at night. "I try to balance it out, depending on how much I have been exercising that day or that week, or if my body is like 'not today,'” she says. “I tend to do yoga late at night. I like it before I go to sleep, but obviously, you're starving afterward. A little granola and yogurt is the best meal to have before you go to sleep."

3. Apple and Peanut Butter

Slices,Of,Apples,With,Peanut,ButterShutterstock

Raisa’s favorite snack is apple with peanut butter. “Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio,” says Walter C. Willett, MD. “Salted peanut butter still has about twice as much potassium as sodium. That profile compares quite favorably with bologna, roast beef, and many other sandwich fixings.”

4. Mental and Spiritual Health

Los,Angeles,-,Sep,9:,Francia,Raisa,At,The,NationalShutterstock

Raisa makes an effort to support her mental health every day. “[I] journal, pray and work out,” she says. “It helps set up my mental and spiritual energy for the day into a positive one. If I skip a day I do notice a difference in my mood and energy and I'm not my favorite person. I journal so I can emotionally pour my feelings on paper and not the wrong ears and they're also letters to God. I pray as my form of meditation and centering my spirit and I work out to release adrenaline and because I like the way my body looks when I do it.”

5. No Sweet Tooth

Raisa isn’t big on sugar, instead preferring a cocktail. "I do not have a sweet tooth at all whatsoever," she says. "Personally, I like the [Ketel One] peach and orange blossom, and then you like pick a garnish, a soda water, and that's it. We're learning so much about our bodies. And I'm entering my mid thirties, so I'm learning about how food just sits in your stomach. I had to learn how to portion better because my eye is definitely way bigger than my stomach."

More For You

Francia-Raisa
Francia Raisa/Instagram
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.

Actress Francia Raisa (Selena Gomez’s friend and kidney donor) is celebrating her birthday the best way she knows how—by wearing a beautiful swimsuit and enjoying the sunshine. Raisa, 35, shared pictures of herself celebrating the big day, posing in an orange bikini and straw hat. “If I’m not in a bikini on my birthday then it’s not my birthday 👙,” she captioned the post. How does she stay so fit? Read on to see 5 ways Raisa stays in shape and the photos that prove they work.


1. Intermittent Fasting

Raisa’s breakfast usually consists of just coffee. "I accidentally started intermittent fasting years ago when I was introduced to coffee,” she says. “So I actually drink coffee on an empty stomach. Is it healthy? Probably not. But I do it. I'm a big fan of plain Greek yogurt with my homemade granola every morning, especially before I work out because we definitely need some substance in our body to burn fat or anything while we're working out.”

2. No Big Meals At Night

Los,Angeles,,Ca.,June,09,,2023:,Francia,Raisa,At,TheShutterstock

Raisa tries not to eat a heavy meal after 6.30 p.m. Her typical diet consists of protein and vegetables, and she loves snacking late at night. "I try to balance it out, depending on how much I have been exercising that day or that week, or if my body is like 'not today,'” she says. “I tend to do yoga late at night. I like it before I go to sleep, but obviously, you're starving afterward. A little granola and yogurt is the best meal to have before you go to sleep."

3. Apple and Peanut Butter

Slices,Of,Apples,With,Peanut,ButterShutterstock

Raisa’s favorite snack is apple with peanut butter. “Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio,” says Walter C. Willett, MD. “Salted peanut butter still has about twice as much potassium as sodium. That profile compares quite favorably with bologna, roast beef, and many other sandwich fixings.”

4. Mental and Spiritual Health

Los,Angeles,-,Sep,9:,Francia,Raisa,At,The,NationalShutterstock

Raisa makes an effort to support her mental health every day. “[I] journal, pray and work out,” she says. “It helps set up my mental and spiritual energy for the day into a positive one. If I skip a day I do notice a difference in my mood and energy and I'm not my favorite person. I journal so I can emotionally pour my feelings on paper and not the wrong ears and they're also letters to God. I pray as my form of meditation and centering my spirit and I work out to release adrenaline and because I like the way my body looks when I do it.”

5. No Sweet Tooth

Raisa isn’t big on sugar, instead preferring a cocktail. "I do not have a sweet tooth at all whatsoever," she says. "Personally, I like the [Ketel One] peach and orange blossom, and then you like pick a garnish, a soda water, and that's it. We're learning so much about our bodies. And I'm entering my mid thirties, so I'm learning about how food just sits in your stomach. I had to learn how to portion better because my eye is definitely way bigger than my stomach."

Celeb News

Kourtney Kardashian Shares Bikini Photo and More Star Snaps

Here is this weekend’s health and wellness roundup, starring Gwyneth Paltrow, Priyanka Chopra, and more.

Kardashian:Getty Images
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FACT CHECKED BY Anna Bechtel
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.

Summer’s not over...yet! While the official end of the steamy season isn’t for another few weeks, stars spent the last weekend of August getting fit and heating up social media in their swimsuits. From Kourtney Kardashian’s cheeky bikini PDA in Europe to Gwyneth Paltrow and Eva Longoria’s fitness fueled feeds, stars made the most of pre-Labor Day weekend. Read on to see what Kourtney Kardashian, Priyanka Chopra, and Victoria Beckham were up to this weekend—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!


1. Kourtney Kardashian: Cheeky in Europe

Kourtney Kardashian flaunted her famous curves and romance with Travis Barker, wearing an incredibly sexy bikini while vacationing in Italy. In addition to steaming up the Riviera shoreline, the loved up duo hit the star-studded Dolce & Gabbana show. Read about how the Poosh founder and reality star stays healthy here.

2. Priyanka Chopra: Bikini Selfies with Hubby

Priyanka Chopra spent the weekend lounging by the pool with her Jonas Brothers hubby. "Sundays like this tho…" she captioned an Instagram photo, with a heart emoji, in which she flaunted her flat abs in a red and black mismatched bikini. How does she stay in such great shape? Read about it here.

3. Vanessa Hudgens: Bikini Weekend with Pals

vanessa-hudgens-sunday-fundayVanessa Hudgens/Instagram

Vanessa Hudgens works out hard during the week so she can spend the entire weekend in her bikini. After The Dogpound revealed her grueling workout last week, the actress flaunted the results of her commitment to fitness in a variety of bikinis, having a blast with pals. See more photos and learn all of her workout secrets here.

4. Victoria Beckham: Bikini Selfie with Her Daughter

Victoria Beckham flashed a rare smile in her swimsuit! The former Spice Girl and fashion designer shared a bikini selfie with her daughter, Harper.

5. Eva Longoria: Flaunted Flat Abs Before a Trampoline Workout

longoria-beyond-yoga@evalongoria / Instagram

Trampoline queen Eva Longoria showed off her impressive home gym and uber fit body in her Instagram stories. In one of the shots, she rocked a metallic print ensemble from Beyond Yoga prior to a group workout class, in which she jumped her way to fitness on a JumpSport trampoline.

6. Bella Hadid: Went to Work in Her Bikini

bella-hadid-walkman

Bella Hadid, who spent most of the summer in her bikini, got to wear it to work! The stunning supermodel flaunted her uber fit figure during a photoshoot. Want to know how she achieved her chiseled curves? Read about it here.

7. Gwyneth Paltrow: Tracy Anderson Method Workout Queen

gwyneth-paltrow-workout

Goop founder Gwyneth Paltrow refuses to use the weekend as an excuse to avoid working out. The 48-year-old shared a clip of her virtual workout with Tracy Anderson, her go-to trainer. “This lady has been keeping me healthy for fifteen years!!! But it’s still really hard,” she captioned it.

London Lifestyle Awards 2022
Dave Benett/WireImage
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.

Francine Lewis is celebrating her birthday in her bathing suit. The Britain's Got Talent star shows off her fantastic figure in one of her latest social media posts, wearing a red swimsuit while vacationing in Dubai. “Thank you all so much for all your birthday messages,” the 47-year-old captioned the Instagram post. How does she stay so fit? Read on to see 5 ways Francine Lewis stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Had Plastic Surgery and Regrets It

London Lifestyle Awards 2022Dave Benett/Getty Images

Francine recently opened up about her plastic surgery regrets to The Sun. “I feel like I’m on a rollercoaster I wish I’d never got on, and now can’t get off,” she said about her 2003 boob job. While it was suggested to swap them out earlier, she waited until 2020 when she experienced swelling in her left breast. “Getting breast implants is not a one-off operation. This is something you have to keep doing to maintain them and now I’m stuck in such a horrible situation.”

2. She Takes Time for Self-Care

Francine takes time out of her busy life to indulge in self-care. “Happiness is when your in a swimming pool!! Had the most amazing few days away and loved using the spa. It's been a while so we all really enjoyed it,” she captioned this post.

3. She Drinks Hot Water with Lemon

"Break" - Drive-In World Premiere - VIP ArrivalsDave Benett/WireImage

In a blog post detailing her morning routine, Francine revealed that she starts her day with a cup of water with lemon. “I often take one to bed with me ready for the morning and then will also get a fresh hot water with lemon once I’m up,” she said.

4. She Exercises

Francine also exercises in the morning. “Now, this doesn’t mean that you have to enroll in 6am spinning classes or endure an intense bout of exercise in the gym first thing in the morning. It’s all about figuring out what form of physical activity that you personally enjoy and that will help push you to get out of bed. This could be going for a walk, doing some yoga in your living room, dancing while you eat your breakfast… whatever floats your boat!” she wrote on her blog.

5. She Eats Breakfast

Francine fuels up in the morning with food. “They say that breakfast is the most important meal of the day, but you should also try and make it one of the most enjoyable. So many of us dismiss a proper morning meal as a waste of time, instead choosing to rush out of the house with an insubstantial cereal bar. However, indulging in a flavorsome breakfast can give your spirits an incredible lift,” she wrote on her blog.

Saint-Laurent : Photocall - Paris Fashion Week - Womenswear F/W 2022-2023
Dominique Charriau/WireImage
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.

Demi Moore is celebrating a big birthday. And she’s proving that she hasn’t aged since the beginning of her career. In a photo she posted to her Instagram story, Moore posed in a gray bathing suit. Her amazing abs and legs were on full display. How does this 60-year-old stay so fit? Read on to see 5 ways Demi Moore stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Embraces Herself At Any Age

Moore does not let her age define what she can and can’t do. She tells People, "I remember hearing someone say that when women get older, they shouldn't have long hair. And something about that stuck with me. Like who says? It made me feel like, well, if it can grow and it's not unhealthy, then why shouldn't we? I'm not comfortable with rules that don't seem to have any real meaning or justification."

2. She Limits Her Hair Treatments

Moore has amazing hair, and she makes sure to take care of it. In her People interview, Moore revealed some of her hair secrets. She says that she tries not to do too much to it if she can. "I've done everything to my hair. I've shaved it. I've dyed it. I've had a bob. When I'm not working, I try to do as little to it as possible. It's stressful even having someone touch it. If I don't have anywhere to go, I don't put heat on it—I just try to let it do its own thing. And I don't wash it too often."

3. She Eats Healthy

Saint-Laurent : Photocall - Paris Fashion Week - Womenswear F/W 2022-2023Stephane Cardinale - Corbis/Corbis via Getty Images

One of Moore’s haircare secrets? A healthy diet. She tells People that eating healthy keeps her hair healthy. "I get regular tiny trims," she says. "The rest comes from the inside out. You have to eat well, all those things."

4. She Swims

Moore spends a lot of time in the water. She posts a lot of photos on Instagram of herself by the water. She shared these photos of herself in the pool. Moore captioned it, “Cooling off in the Tropez suit.” Swimming has a lot of benefits. The CDC reports, “Swimming can improve mood in both men and women. For people with fibromyalgia, swimming can decrease anxiety, and exercise therapy in warm water can decrease depression and improve mood.”

5. She Does Activities With Her Dog

demi-moore-birthdayDemi Moore / Instagram

Moore has an adorable dog named Pilaf. She posts a lot of photos and videos of her dog on Instagram. Moore does a lot of activities with Pilaf. She shared this video of the two of them at the beach. She captioned it, “Swimming lessons with Pilaf!” The CDC reports that there are a lot of benefits of owning a dog. “There are many health benefits of owning a pet. They can increase opportunities to exercise, get outside, and socialize. Regular walking or playing with pets can decrease blood pressure, cholesterol levels, and triglyceride levels. Pets can help manage loneliness and depression by giving us companionship.”

AracelyArámbula
Aracely Arámbula/Instagram
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.

Aracely Arámbula is celebrating her birthday this week. She shared a new set of photos on Instagram to celebrate. In them, she posed in a red bikini with yellow and green strings, a brown headband with tan stripes, and a white cover up. She captioned the post, “March 20th!!! Beautiful and magical date I LOVE YOU LEO HAPPY BIRTHDAY 🎂🎁🎉🎈🎊 !!!! Love you brother!!!!!” How does she stay so fit? Read on to see 5 ways Aracely Arámbula stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Screens For Cancer

Arámbula speaks out about a lot of causes. One thing she promotes is being screened for cancer. She encouraged others to do this in the caption of this Instagram post. Arámbula wrote, “Today and every day remember that the most important thing is our #díainternacionalcontraelcáncerdemama today we have to remind women but it is an act of life for all, men and women for all human beings take care of our body, keep it healthy and prevent any disease possible. ✨🙏🏻✨ Today #Salud #autoexplorate Check yourself out and don't stop going to a health center to make yourself #mastografía prevention is living with quality #PorlaSalud and for the love of you don't stop checking yourself.”

2. She Supports Animals

Another cause that Arámbula supports is animal rights and getting pets adopted. She shares a lot of adoptable pets on her Instagram. Arámbula posted this photo encouraging pet adoption. She captioned it, “Let's help these beings of LOVE with pure innocence and who only know how to give you the best unconditionally when you see a puppy or a kitten on your way. ⬛ 🐈 🐱 Don't hesitate to offer him water, you don't know how long he's been walking the streets without drinking and without eating. 🙏🏻 🐶 ♥️ Our world needs more empathy and generosity, let's help these beings.”

3. She Works Out Her Legs

Arámbula doesn’t skip leg day. She shared this video on Instagram of herself doing back leg lifts with a machine weight. She captioned the post, “What do you think about my exercise routine today to keep our body fit and healthy? Tell me, have you already moved today? I send you many kisses.”

4. She Swims

Arámbula likes to swim to stay in shape. And she doesn’t just swim alone. She shared this photo on Instagram of herself and her husband going for a dip in the pool. Arámbula captioned the post, “Vierneeeesssssss and my #ArAfamilia and my beautiful Uriel knows it...... 😘♥️ #happy #weekend. May they have all the #positive energy and all the HEALTH. ✨🙏🏻✨ Many #kisses my beautiful #ArAfamilia.”

5. She Dances

Arámbula loves to dance to keep herself in shape. She likes to meet up with her loved ones and dance to the newest songs. She shared this video on Instagram of herself dancing in a garage with friends. Arámbula captioned the post, “FRIDAYYYYYY and #lacuerpa knows it!!!! Enjoying the exercise and to close with golden brooch starting to dance to this song by my dear.”

Fitness

German Model Leonie Hanne Stuns in Style

From coffee perks to Pilates workouts, learn her daily habits for a balanced lifestyle.

Leonie Hanne at the 2024 CFDA Fashion Awards
Lexie Moreland/WWD via Getty Images
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.

Leonie Hanne is living her best life in Thailand – in her swimsuit. In a new social media post, the German model flaunts her fantastic figure in a $750 Missoni bathing suit while enjoying a boating day in the tropics. “She dreamed of a tropical adventure 🦋,” she captioned the series of Instagram snaps. “Stunning,” commented one of her followers. ”So beautiful,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Coffee

Leonie enjoys the perks of caffeine. In one of her posts from Thailand, she drinks a cup of coffee at the poolside. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Pilates

Leonie does Pilates at the super exclusive London studio Pilates in the Clouds. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as 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, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

At-Home Workouts

Leonie tries to get a workout in daily, preferably in the morning. I still try to get up early to maintain a sense of routine. I start every day with a quick at-home workout and a homemade acai bowl, before starting work on emails and content creation. I’ve been getting really into TikTok lately, it’s funny and keeps me feeling energised!” she told Arcadia.

Community

It takes a village, according to Leonie. “Community is key! The people you surround yourself with are more important than ever, as we are all trying to find ways to stay connected without being physically present. Speaking to people either on the phone or through social media can shift your mindset and motivation more than ever before,” she says.

Small, Healthy Habits

Leonie focuses on maintaining small, healthy habits. “Do something every day that brings you joy. Even if that means having something small to look forward to, like having your favourite snacks around the house or changing into an outfit that makes you feel good about yourself,” she says.

Fitness

Love Island's Sophie Piper Is Living "Island Life"

Discover how Love Island beauty Sophie Piper embraces island life with diet, fitness, and self-care tips.

Sophie Piper at a Gordon's event.
Dave Benett/Getty Images
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.

Sophie Piper is embracing island life – in her swimsuit. In a new social media post, the Love Island beauty shows off her fantastic figure in a swimsuit during a tropical vacation at Kandima Maldives with Josh Ritchie. “Island life,” she captioned the series of Instagram snaps taken at the picturesque resort. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

She Doesn't Go Under the Knife

Images of a woman saying no to plastic surgery.

Shutterstock

Sophie claims she hasn’t gone under the knife. “It’s your own body, you can do what you want to,” she told Grazia, weighing in on the show’s reputation for girls getting work done. “I wouldn’t have surgery myself; I don’t want it. I’ve got such a low pain tolerance as well; I’d be squirming around.”

She Gets Her Steps In

Stand Up Paddle Boarding

Sophie loves paddle boarding. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and cardio. Water sports can burn an average of 385 calories for a 140-pound male and 436 calories for a female of the same size, per a study conducted by Arizona State University.

She Skis

When Sophie hits the mountains, she throws on a pair of skis. “Ski club,” she captioned a photo. Research has linked downhill skiing to several health benefits. In addition to promoting physical fitness, it may decrease the risk of cardiovascular and metabolic diseases. Studies have also found that the more frequently a person skis, the prevalence of known hypercholesterolemia, systemic hypertension, diabetes, the frequency of mental stress, and the occurrence of memory deficits decline.

She Loves Group Fitness

Fitness,,Sport,,Training,,Gym,And,Lifestyle,Concept,-,Group,OfShutterstock

“You’ve got to be body confident,” Sophie told Grazia. One of her favorite sweat methods? Group fitness. “A few gym classes can’t hurt,” she said.

She Goes Snorkeling

On her recent Maldives vacation, Sophie and Josh snorkeled in the crystal clear water. Surprisingly, putting on a snorkel and fins and swimming through the water is a great workout. In addition to being a great aerobic exercise and burning calories, other health benefits may include improved cardiovascular function, stress reduction, mood enhancement, and muscular toning.

Fitness

Tammy Hembrow is "More Motivated Than Ever"

Join her challenges for workouts, meal tracking, and more for a healthier lifestyle.

Tammy Hembrow during Australian Fashion Week.
Hanna Lassen/Getty Images
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.

Tammy Hembrow is a fitness influencer and expert. She has her own app, called Tammy Fit. Hembrow has a lot of challenges on her app. Recently, she advertised a challenge with a workout video on Instagram. Hembrow captioned the post, “We are 3 days into our first @tammyfitapp challenge of the year & I am more motivated than everrrrr. (Sign ups are still open if you haven’t joined yet - there’s still time to catch up!! - link in bio). Soooo happy seeing so many of my girlies (and guys) in this challenge doing it with me!! And I CANNOT wait to see everyone’s results at the end of the 8 weeks. We got thissss 💪🏼”

She Does Pulldowns

Hembrow is seen doing pulldowns in her Instagram video. Piedmont reports that pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

She Lifts Weights

Tammy Hebrew is seen using dumbbells.

Tammy Hebrew/Instagram

Hembrow is seen doing a lot of exercises with weights in her Instagram video. ACE Fitness states that using weights to workout has a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

She Tracks Her Meals

Hembrow likes to track her meals on her app. She talked about the benefits of this in the caption of this “What I Eat In A Day” Instagram video. “Make sure to take advantage of the calorie/macro tracking features in the @tammyfitapp during this challenge guys. It can be really helpful in reaching specific goals quicker. And it also can help educate you on your food choices when it comes to nutrition, ratios, hidden calories, overeating or under eating etc. honestly I’d recommend any beginner try it out just to get a good feel for how you’re fuelling your body!! I feel like when people think of ‘meal tracking’ it can be seen as something that seems restrictive or something only bodybuilders do. When in reality it can be such a helpful tool and you can learn things that will actually encourage long term habits 🫶🏼🫶🏼”

She Loves Bananas

Tammy Hebrew has a banana snack.

Tammy Hebrew/Instagram

Hembrow is seen enjoying bananas in her “What I Eat In A Day” Instagram video. The Cleveland Clinic states that bananas have a lot of benefits. “A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement. Magnesium is involved in many processes in your body, including: Blood pressure. Blood sugar levels. Building proteins. Maintaining bone. Muscle function. Nerve function.”

She Loves Cottage Cheese

Tammy Hebrew's snack the contains banana and cottage cheese.

Tammy Hebrew/Instagram

Hembrow is seen enjoying her bananas with cottage cheese in the previous Instagram video. Cottage cheese is very healthy. UCLA Health reports, “Cottage cheese’s protein content and low calories make it an ideal food for weight management. Research shows that whether you are trying to lose weight or reduce your risk of overweight or obesity, eating a high-protein diet can help you feel full and satisfied for longer.”