Influencer Tammy Hembrow in Two-Piece Workout Gear Says "Pilates is a Perfect Addition"

Tammy Hembrow is doing Pilates – in her two-piece workout gear. In a new social media post the influencer flaunts her flat abs in a red crop top and matching shorts during an exercise session. “Pilates has become such a perfect addition to my weight training & I can’t wait for you guys to see the benefits too,” she writes in the caption. Do you want to get in shape like Tammy? Here are some of her top diet and fitness tips.

1. Get Your Zen On

“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 agrees. “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. Exercise 3 to 4 Times a Week

Regular workouts keep Tammy fit. “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.”

3. Eat Lots of Protein

Tammy makes sure to eat 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 told New Idea about her diet. “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.” She starts her day with oatmeal infused with protein powder, followed by a protein shake after breakfast. She loves “fish, chicken, turkey, beans and vegetables,” for dinner. “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!” She eats small, frequent meals. “I eat every two to three hours,” she told New Idea.

4. Change Your Diet Up Per Your Goals

Tammy Hembrow/Instagram

Tammy understands that adapting your diet to your current goals is key. “I don’t like to limit myself too much if I’m working towards a specific goal. For example, if I want to reduce my weight, I will choose to switch to a weight loss meal plan which involves eating fewer calories. Lucky, I have low and high-calorie plans in my App Tammy Fit so I usually follow the recipes in there and switch between regular, vegetarian and sometimes vegan,” she told Women’s Best.

5. Pilates

In her recent post, Tammy 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 and heightened mind-body awareness.

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 !!”

Sami Clarke, an influencer and co-founder of the workout series Form, is known for sharing her dynamic and effective fitness routines on Instagram. In a recent post, she showcased a full-body workout class she taught, dressed in tan workout clothes and radiating energy. She captioned the post, “DONE & DONE @acquired.style 😂! I love these girls so much, I am always so inspired by them! 30 Minute Full body burn complete! 🔥” Sami’s workouts are known for their intensity and effectiveness, combining strength training, Pilates, and functional exercises. Here’s a closer look at some of the key moves from her recent session and how they contribute to overall fitness and strength.

1. She Does Squats

In the featured Instagram video, Clarke is seen doing squats. Piedmont states that squats have a lot of health benefits. “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.”

2. She Does Side Planks

Sami Clarke/Instagram

Clarke is also seen doing side planks in her recent Instagram video. Harvard Health states that planks have a lot of benefits. “This simple move is the ideal exercise for strengthening crucial core muscles. As you go about your day, almost every move you make revolves around your core — from picking up items on the floor to twisting to see if the coast is clear when driving.”

3. She Uses A Resistance Band

In this Instagram video with Form, Clarke is seen doing exercise with a resistance band on her legs. She does things like abductors with toe taps, leg drops, and bicycle holds. Clarke captioned the post, “SAVE this pilates core finisher to add to the end of your next workout! All you need is a booty band + enough space to move your body. Crush this from your living room, bedroom, or the gym! This core burn is the mat portion of this week’s new weekly workout on FORM — your 30 minutes Full Body Pilates Sculpt!”

2. She Does Pilates

Sami Clarke/Instagram

As you can see from her previous post, Clarke likes to do Pilates to stay in shape. The Cleveland Clinic states that Pilates has a lot of benefits. “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”

In this Instagram video with Form, Clarke is seen doing exercise with a resistance band on her legs. She does things like abductors with toe taps, leg drops, and bicycle holds. Clarke captioned the post, “SAVE this pilates core finisher to add to the end of your next workout! All you need is a booty band + enough space to move your body. Crush this from your living room, bedroom, or the gym! This core burn is the mat portion of this week’s new weekly workout on FORM — your 30 minutes Full Body Pilates Sculpt!”

4. She Works Her Upper Body

Clarke makes sure to work her upper body. She shared one of her favorite workouts in this Instagram video with Form. In it, she is seen doing things like around the worlds and prayer hand pulses. Clarke captioned the video, “Today’s new workout is all about giving your upper body some love! Day 9 of the Mind Body Energy Program is this Energizing Upper Body Pilates — intention to shake out what’s not serving you, while lengthening & sculpting those arms!”

5. She Does Pilates

Sami Clarke/Instagram

As you can see from her previous post, Clarke likes to do Pilates to stay in shape. The Cleveland Clinic states that Pilates has a lot of benefits. “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”