Skip to content
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.

Powerlifter Amanda Lawrence in Two-Piece Workout Gear is "Training Hard"

Amanda Lawrence shares her dedication to intense training as competition nears.

FACT CHECKED BY Alberto Plaza
Amanda Lawrence
Amanda Lawrence/Instagram
FACT CHECKED BY Alberto Plaza

Amanda Lawrence, a powerhouse in the powerlifting world, keeps her followers motivated with intense training updates on Instagram. Recently, she posted videos of herself bench pressing and deadlifting, captioned, “Happy Saturday! We still out here training hard 💪🏼 12 weeks until @sbdsheffield 👀.” With her unwavering commitment, Lawrence demonstrates the grit and preparation required for competitive lifting.


1. She Lifts Weights

Weightlifting is the main way Lawrence stays in shape. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Squats

Lawrence is seen doing squats in this Instagram video. Squats are a great exercise to do. Allina Health reports, “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

3. She Works With A Coach

Lawrence shared her training secrets with Muscle & Fitness. She says that she works with a coach to help her train correctly. “I was training with straps all the time and with non-calibrated plates, on incorrect bench heights. It made things hard when you actually had to train on standard equipment on game day. I had a lot of changes I wanted to make from the Grand Prix in March of this year to Worlds. I hired a new coach, Joey Flexx, and he changed everything for me. I purchased calibrated plates, got a rack and everything, and started training on the correct equipment. Now, I have a different perspective on what I can improve upon.”

4. She Eats A Lot Of Protein

Calorie,Counting,Using,A,Mobile,Application.,Healthy,Eating,And,DietShutterstock

Lawrence shared her typical diet with Muscle & Fitness. She says that she eats a lot of protein. “I eat the same things a lot, over and over. That’s just what works for me. I like a high protein diet—at least one gram per pound of body weight—because you need that just to perform and fuel. I go a little bit lower carbs, but make sure I get enough to fuel my performance. I follow a Renaissance Periodization diet, and they have an app you can use to track macronutrients in a plan that’s customized to your goals. It has set food choices that you can pick from. For example, if you need to get 30 grams of protein in and you want to eat specific foods, the app will tell you exactly how much to eat of specific foods to hit the nutritional value of 30 grams, or whatever fits your needs.”

5. She Protects Her Muscles

Lawrence makes sure to protect her muscles from injury. She shared how she does so with Muscle & Fitness. “I know my body’s limits, and I’ll purposefully not go through with a rep if something feels funny. Of course, I always have spotters, but knowing my limits has allowed me to continually push weight faster than others without getting injured. Before a lift, I’ll stretch a lot, use rollers, and do hip circles to loosen up my hips for both squats and deadlifts. I don’t do a ton of post-lift stretching, but I use recovery creams and make sure to eat a healthy diet. When it comes down to it, if you’re going to get injured, you’re going to get injured. There’s no way to prevent it, but just don’t be stupid and know when to stop.”

More For You

Celeb News

Powerlifter Amanda Lawrence in Two-Piece Workout Gear is "Training Hard"

Amanda Lawrence shares her dedication to intense training as competition nears.

Amanda Lawrence
Amanda Lawrence/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.

Amanda Lawrence, a powerhouse in the powerlifting world, keeps her followers motivated with intense training updates on Instagram. Recently, she posted videos of herself bench pressing and deadlifting, captioned, “Happy Saturday! We still out here training hard 💪🏼 12 weeks until @sbdsheffield 👀.” With her unwavering commitment, Lawrence demonstrates the grit and preparation required for competitive lifting.


1. She Lifts Weights

Weightlifting is the main way Lawrence stays in shape. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Squats

Lawrence is seen doing squats in this Instagram video. Squats are a great exercise to do. Allina Health reports, “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

3. She Works With A Coach

Lawrence shared her training secrets with Muscle & Fitness. She says that she works with a coach to help her train correctly. “I was training with straps all the time and with non-calibrated plates, on incorrect bench heights. It made things hard when you actually had to train on standard equipment on game day. I had a lot of changes I wanted to make from the Grand Prix in March of this year to Worlds. I hired a new coach, Joey Flexx, and he changed everything for me. I purchased calibrated plates, got a rack and everything, and started training on the correct equipment. Now, I have a different perspective on what I can improve upon.”

4. She Eats A Lot Of Protein

Calorie,Counting,Using,A,Mobile,Application.,Healthy,Eating,And,DietShutterstock

Lawrence shared her typical diet with Muscle & Fitness. She says that she eats a lot of protein. “I eat the same things a lot, over and over. That’s just what works for me. I like a high protein diet—at least one gram per pound of body weight—because you need that just to perform and fuel. I go a little bit lower carbs, but make sure I get enough to fuel my performance. I follow a Renaissance Periodization diet, and they have an app you can use to track macronutrients in a plan that’s customized to your goals. It has set food choices that you can pick from. For example, if you need to get 30 grams of protein in and you want to eat specific foods, the app will tell you exactly how much to eat of specific foods to hit the nutritional value of 30 grams, or whatever fits your needs.”

5. She Protects Her Muscles

Lawrence makes sure to protect her muscles from injury. She shared how she does so with Muscle & Fitness. “I know my body’s limits, and I’ll purposefully not go through with a rep if something feels funny. Of course, I always have spotters, but knowing my limits has allowed me to continually push weight faster than others without getting injured. Before a lift, I’ll stretch a lot, use rollers, and do hip circles to loosen up my hips for both squats and deadlifts. I don’t do a ton of post-lift stretching, but I use recovery creams and make sure to eat a healthy diet. When it comes down to it, if you’re going to get injured, you’re going to get injured. There’s no way to prevent it, but just don’t be stupid and know when to stop.”

Celeb News

Powerlifter Kristy Hawkins Shares "Squat Workout"

Here is everything you need to know about her lifestyle habits.

Kristy Hawkins poses for a headshot for the Antheia website.
Kristy Hawkins/Instagram
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.

Kristy Hawkins is getting a workout in and explaining why she opted out of Queen of the Platform. In a new social media post the powerlifter shows off her strength and impressive physique in a two-piece exercise set during a workout. “So this was my last squat workout before flying out to Florida to compete at Queen of the Platform, and I felt some tearing in my right outer quad halfway up. The swelling was not that bad so I thought there was about a 50/50 chance I could still compete. I flew out here, weighed in, and warmed up to about 200kg before making the difficult decision to pull out of the meet. It’s a pretty minor injury but I still felt a sharp pain that let me know it was not going to be a good day. I just need a little more time to heal,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here are all of her top diet and fitness tips.

Cardio Doesn't Always Cut It

Close,Up,Shoes,Woman's,Muscular,Legs,Feet,During,Running, TreadmillShutterstock

Kristy, a PhD, was overweight as a teen. She told Muscle & Fitness that she struggled and used extreme dieting to lose weight, and developed an eating disorder. She also devoted a lot of time to “work off” the excess weight with cardio and dance.

Take a Walk

Kristy understands the importance of getting her steps in. Luckily her dog, He-Man the Pug, who accompanies her to the gym, motivates her to walk. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Swim

Kristy also enjoys swimming — and so does He-Man. “Had to repost from @he_man_the_pug because I love him so much and am slightly sorry I traumatized him. But I loved how he kept trying to climb on top of my shoulders,” she joked in a caption about one of their swimming sessions. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Train Your Brain

Aside from being one of the best female powerlifters of all time, Kristy is always training her mind. She is actually a biologist! “Not powerlifting-related but this is how @he_man_the_pug and I spend our days. I’m proud to be a co-founder and CSO of Antheia using synthetic biology to revolutionize the way plant-inspired medicines are manufactured. #dogsofantheia #science,” she captioned a post.

Lift Weights

However, it wasn’t until she started strength training that she was able to heal. “In the same way my brain seemed natural to respond to learning about science and math,” she explains to Muscle & Fitness, “my body responded to exercise and training. I found that developing these two aspects of my life – mind, and body – created a balance that I found extremely rewarding.”

Celeb News

Powerlifter Sarah Lanzillo in Two-Piece Workout Gear is "So Beautiful"

She champions strength and advocacy on and off the platform.

Sarah Lanzillo
Sarah Lanzillo/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.

Sarah Lanzillo, a professional powerlifter and strong woman, has built a reputation not only for her impressive feats in strength but also for her advocacy. In August, she showed support for Presidential candidate Kamala Harris, sharing a post on Instagram where she posed in a “Childless Cat Lady” shirt—a playful nod that many had adopted to voice their endorsements of Harris. Here's how she stays so fit.


1. She Lifts Weights

One of the main ways that Lanzillo stays in shape is weightlifting. ACE Fitness states that doing this has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Works Hard

Lanzillo makes sure to work hard when she trains. She talked about this in the caption of this Instagram video of herself training. “Deadlifts ✅The Competition weights for the ladder are: 405, 455, 495, 525, and 560. My goal is to get though the 1st 3 🙏🏼🙏🏼 it’s absolutely insane to see some of the women flying through this event 😬😬😬💪🏼💪🏼💪🏼💪🏼 💪🏼”

3. She Does Deadlifts

Sarah Lanzillo.3Sarah Lanzillo/Instagram

In the previous Instagram video, Lanzillo is seen doing deadlifts with a barbell. According to NASM, this exercise is very beneficial. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts. The move was introduced to the masses in the 90s by Romanian weightlifter Nicu Vlad (an Olympic and World Weightlifting champion) and his coach Dragomir Cioroslan. The two invented the move to help Nicu strengthen his back for the clean and jerk. Today, RDLs are commonly used to strengthen the posterior chain, using the core muscles to stabilize and the hamstrings and glutes to drive the movement.”

4. She Took Time Off

Lanzillo took time off from competing, and opened up about this in the caption of this Instagram video. “I’ve taken this whole year off competing to focus on my health. My body was so confused with the constant ups and downs of competing. Gain weight… lose weight… back and forth…I honestly haven’t lifted anything heavier than 225 in MONTHS and my body is thanking me for it. It doesn’t hurt when I get out of bed. My elbows don’t chronically hurt. My hips aren’t in pain every second of the day. My spine isn’t compressed after every workout. I feel good! I’m not saying I won’t EVER get back into competing BUTTTT this time off has done my body good 🥰🥰🥰”

5. She Does Squats

Lanzillo is seen doing squats with a barbell in this Instagram video. The Cleveland Clinic states that squats are very beneficial. “‘Squats are integral to athletic training programs, enhancing speed, agility, strength and power across various sports disciplines,’ says sports and exercise medicine physician Matthew Kampert, DO…’Squats primarily target the muscles in the thighs, hips and buttocks, leading to enhanced stability, balance and overall lower body strength.’”

Fitness

Fitness Influencer Amanda Bisk Shares "Fitness Challenge"

Discover Amanda Bisk's fitness routine and lifestyle habits.

Amanda Bisk gives a playful peace sign.
Amanda Bisk/Instagram
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.

Amanda Bisk is offering a new fitness challenge – in her workout gear. In a new social media post the influencer flaunts her incredibly fit figure in a two-piece exercise set while demonstrating some moves. “15min workouts, Pilates & yoga everyday,” she wrote in the caption of the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Stretching

Amanda understands the importance of stretching. “I usually start my day with a stretch or yoga and a few bodyweight exercise's (situps, squats etc), usually between 15-30min depending on how much time I have,” says Amanda. “Flexibility is all about consistency. I stretch everyday. I stretch in the morning for 15-30min (sometimes also in the evening) and before and after I exercise. If you are looking to improve your flexibility, the more you stretch the quicker you will see improvements,” she continues. “I use a combination of stretches I have learnt from gymnastics and athletics and combine this with yoga. In the morning I do a few sun salutations (a sequence in yoga) to warm up my body, then I stretch my legs and hips and do splits, then finish off with shoulders and backbends.” Why should you consider 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.”

Running

Amanda is also a runner. “I do an intense workout like a strength session or sprints 3-4 times a week,” she reveals on the blog. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

Balanced Diet

As for diet, she focuses on keeping it balanced. “I have experimented with a few different ways of eating but what works best for me is a varied and balanced approach to food,” Amanda says about her approach to diet. “This includes LOTS of fruit and vegetables, fish, eggs, grains (including breads and pasta), legumes, nuts, dairy and meat. I also believe it is totally ok to enjoy those 'not so healthy' foods (my vice is icecream!). Those hearty meals or cheeky treats are good for the soul! But remember it is about moderation,” she says. “My meals usually consist of majority vegetables (full of vitamins and minerals), a portion of carbs (to fuel my muscles and brain) and protein (to build a strong body and keep me full). I choose mostly vegetarian options (a big influence from my mum, who is fully vegetarian) but I do eat meat when I feel like it.”

Tennis, Biking, basketball, Etc

Amanda maintains an active lifestyle. If she isn’t at the gym she will be doing “something different like tennis, bike riding, basketball, walking with a friend or going to a local pilates or air yoga class,” she writes on the blog.

Daily Exercise

Amanda works out daily. “I am a big fan of mixing up the type of exercise and fitness I do, so from week to week my exercise routine changes alot,” she revealed on her blog. “All up, I aim to move my body for an hour each day.” She takes a rest day, “where I might only stretch and do a walk. If I feel run down or overtrained I make sure I take a day off. Its all about listening to your body.” How often should you workout? Physical activity is anything that gets your body moving. According to the current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity each week.

Heather Connor at NAPF North Americans.
Heather Connor/Instagram
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.

Heather Connor is a professional powerlifter. She shares a lot of her favorite workouts and training process on Instagram. Connor recently posted a video of herself doing squats with a barbell. In it, she wore a white shirt and green shorts. Her followers gave her a lot of compliments in the comments section.

She Lifts Weights

Naturally, lifting weights is the main thing that keeps Connor in shape. ACE Fitness states that using weights has a lot of benefits. “Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.”

She Does Squats

Connor is seen doing squats in her Instagram video. According to The Cleveland Clinic, squats have a lot of health benefits. “Proper squatting form requires you to reaaaaally engage your core — the muscles of your stomach, pelvis, hips and lower back. These large muscle groups support every move you make, both large and small, so keeping them strong helps keep you well. Strong core muscles play a role in: Maintaining good posture. Relieving back pain. Lowering your risk of injuries like hip flexor strains and sports hernias.”

She Does Deadlifts

Another strength training exercise that Connor does to keep herself in shape is deadlifts. She shared this video on Instagram of herself doing them with a barbell. Connor captioned the post, “207.5kgs/457.5lbs for a huge PR to finish out the last heavy deadlift session before my comp next weekend 😈” ACE Fitness states that deadlifts have a lot of benefits. “When performed correctly, the deep muscles of the spine work to maintain stability, while the hips allow the movement of flexion and extension. The lift can help strengthen the posterior chain muscles responsible for extending the hip and knee when the foot is planted on the ground. Finally, the RDL can improve endurance strength of the deep core stabilizers responsible for controlling the position of the spine, as well as strengthen the forearm flexors responsible for developing a strong grip.”

Starting From Scratch After An Injury

Mental Health

Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images

Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen lifting weights. According to ACE Fitness, doing this 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.”

She Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram

Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says that this has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

She Does Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “Unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram

Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”