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 Hunter Elam in Fitness Apparel Shares "My Training Pillars"

"Train to be more athletic,” she says.

Hunter Elam poses on the beach in a long-sleeve black shirt.
Hunter Elam/Instagram

Hunter Elam is heating up the gym – in her workout clothes. In a new social media post the powerlifter shows off her amazing body in a two-piece exercise set while revealing details about her workout. “My training pillars 🔱Build muscle. Smash your lifts. Train to be more athletic,” she said, revealing what she does on a full training day. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


Stop the Junk Volume

“You’re tired of training 5-6x a week and not seeing progress. You’re tired of the same cookie cutter program that leaves you feeling bored or… Like s**t.. You’re tired of spinning your wheels and attempting to figure out the pieces that are missing in your program. Here are a few tips,” she says. The first? “Cut the junk volume,” she writes. “You’d be surprised at how much you don’t need.”

Track Your Workouts

She also doesn’t wing it when it comes to exercise. “Track your workouts,” she writes in the post. “What gets measured gets managed.”

Stick to the Basics

It doesn’t take a complicated workout to get into shape, according to Hunter. “Don’t major in the minors,” she writes. “The basics aren’t always sexy, but they work.”

Follow a Plan

She also maintains that Effort = Results. “Each week you’re either aiming to

Do more reps, add more weight, or add more reps and more weight,” she says. And, follow a plan. “Following random workouts = Exercising,” she says. “Following a good program =Training towards specific goals. “This is the exact approach I use with my clients who are absolutely crushing it, seeing great results, AND feel good in and out of the gym. My clients only train 3-4x a week. They see MORE results than they used to when they were training 5-7x a week. AND they feel better outside of the gym.”

Here's What She Does on a Training Day

Here is what Hunter does on a training day:

  • Athletic warm up
  • Hang power clean + power jerk
  • Clean grip Deadlift
  • Zercher squat
  • Depth drop to vertical jump
  • Rear foot elevated split squat
  • Dumbbell lateral lunge

More For You

Hunter Elam poses on the beach in a long-sleeve black shirt.
Hunter Elam/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.

Hunter Elam is heating up the gym – in her workout clothes. In a new social media post the powerlifter shows off her amazing body in a two-piece exercise set while revealing details about her workout. “My training pillars 🔱Build muscle. Smash your lifts. Train to be more athletic,” she said, revealing what she does on a full training day. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Stop the Junk Volume

“You’re tired of training 5-6x a week and not seeing progress. You’re tired of the same cookie cutter program that leaves you feeling bored or… Like s**t.. You’re tired of spinning your wheels and attempting to figure out the pieces that are missing in your program. Here are a few tips,” she says. The first? “Cut the junk volume,” she writes. “You’d be surprised at how much you don’t need.”

Track Your Workouts

She also doesn’t wing it when it comes to exercise. “Track your workouts,” she writes in the post. “What gets measured gets managed.”

Stick to the Basics

It doesn’t take a complicated workout to get into shape, according to Hunter. “Don’t major in the minors,” she writes. “The basics aren’t always sexy, but they work.”

Follow a Plan

She also maintains that Effort = Results. “Each week you’re either aiming to

Do more reps, add more weight, or add more reps and more weight,” she says. And, follow a plan. “Following random workouts = Exercising,” she says. “Following a good program =Training towards specific goals. “This is the exact approach I use with my clients who are absolutely crushing it, seeing great results, AND feel good in and out of the gym. My clients only train 3-4x a week. They see MORE results than they used to when they were training 5-7x a week. AND they feel better outside of the gym.”

Here's What She Does on a Training Day

Here is what Hunter does on a training day:

  • Athletic warm up
  • Hang power clean + power jerk
  • Clean grip Deadlift
  • Zercher squat
  • Depth drop to vertical jump
  • Rear foot elevated split squat
  • Dumbbell lateral lunge

Tina Chandler
Tina Chandler/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.

Tina Chandler is sharing her gratitude in her workout gear. In a new social media post the bodybuilder shows off her impressively strong body while posing for a photo and expressing thanks. “Hallelujah!” she captioned the post. “You are great,” commented one of her followers, while another added fire emojis. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


1. From Gymnastics to Weight Lifting

Nina explained to Kevin Saunders that she started weight lifting at 13 after years of training as a gymnast. “I read muscle magazines like Muscle & Fitness to learn lifting techniques and form. I also watched ESPN’s Body Shaping by Cory Everson religiously to see how the experts worked out,” she said. “In gymnastics, I learned a strict discipline for training on a regular schedule. I used this same discipline towards lifting weights, learning all that I could, and training every day. I created a schedule and stuck to it, just as we did in gymnastics.”

2. Healthy Lifestyle

Tina “made a promise to myself” and “made an adjustment on my mindset” to make healthy living a lifestyle. “I asked myself why I would go back to eating like ‘normal’, for example 3 meals a day with happy hour and brunches, when this OTHER way obviously was optimal for my performance, health, and wellbeing! I really started to look at this for myself and decided that eating 6 meals as opposed to 3 main meals would become my everyday ‘NORM’. I never wanted to get out of shape again, and after that I never did. After all, it had taken me 30 years to finally find answers and gain control of my body and life, I wasn’t about to lose it now! I learned that no number of tricks, gimmicks, fasting, or vegetarianism would amount to this knowledge. I was excited to have some answers about fitness and food.”

3. High Quality Products

Sport,Diet,Nutrition,And,Fitness,Equipment.,Jar,With,Whey,ProteinShutterstock

Tina shares a few things she has learned over the years. “I learned that good products matter!” she said. “I’m a big fan of Lee Labrada who made the transition from being a top bodybuilder to having the most trusted products and supplements in the bodybuilding world. Labrada Nutrition developed some of the purest products and his Proplete Whey Isolate Protein Powder was my favorite throughout most of my competing years. Labrada products are still made with great ingredients and formulas, helping pros get the right nutrition for this very demanding sport.”

4. Rest

She also learned that “rest is important,” she says. “In fact, rest and recovery are just as important as great workouts and excellent nutrition. There were times when my body was pushed so far, and I would come down with a cold or something similar. I learned that proper rest and recovery would get me back on track faster as opposed to pushing through or overdoing it.”

5. Working on Weaknesses

“I learned to LOVE to work on my weaknesses!” Tina adds. “Recognize your weaknesses and embrace them fully. Along the way, I noticed certain body parts were not as developed as the others. I would not have gotten to 8th in the world if I had not fully embraced and learned to love to work those areas I wasn’t as fond of! I reprogrammed my mind to actually LOVE working some of my least favorite areas to work. I used to hate working biceps, now I love it! Work on your weaknesses!”

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

Bodybuilder Alina Popa in Two-Piece Workout Gear is "Elevating the Game"

The star shares her intense workouts and fitness tips for the 2024 season.

Alina Popa
Alina Popa/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.

Alina Popa is lifting up her fellow bodybuilder – in her workout gear. In a new social media post the athlete shows off her impressive physique while highlighting the release of the competitors list for the 2024 Rising Phoenix World Championship. “I eagerly anticipate witnessing the further evolution of the IFBB Pro League #womensbodybuilding division and discovering the fresh talents set to make their mark on stage this year,” she writes. “@mzprettymuscle - reigning Ms Olympia for the last 4 years, elevating the game of the WBB division!” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


1. She Lifts Heavy

“There is essentially no difference between my workouts and those of male pro bodybuilders,” Alina told Muscle & Fitness. “Although some of the mass monsters out there are so much bigger than I am, then of course they need to train with heavier weights than I do. But I train as heavy as I need to, and in some cases I am lifting heavier than some men. Remember, bodybuilding is about weight training, not weightlifting. So, nobody who wants results should use the amount of resistance appropriate for the sets and reps dictated by their own workout schedule.”

2. Training Heavy

“I have heard from many women, that when they started training, they were discouraged from training heavy, in a really serious way. This makes no sense to me. It’s like telling a woman in track not to run too fast or pole vaulter not to jump too high. But limiting myself like that never occurred to me. Right from the beginning, I saw my body responding to the training and my goal was to carry this process on as far as I could,” she told Muscle & Fitness.

3. Rowing

In her free time, Alina enjoys rowing. “What an amazing weekend for our @azdragonriders team, racing in Long Beach this weekend. It was a tough and competitive lineup: we had 2 teams in this festival and the team I paddled with made it to Division 1, placing 7th out of 48 boats. Our other boat placed on top in division 3B. I have to say that I am enjoying this sport quite a lot; it’s different, as it is a team sport (different from the individual sport I used to do) and I like every bit of the camaraderie and team spirit that we need in order to be a cohesive moving unit. I love my team! Riders Riders Rawr!!!!” she captioned a post.

4. Hiking

Alina is also a hiker. “Defying gravity on Angel’s Landing. This hike was both breathtaking and heart-pounding!” she captioned a post, adding the hashtag #HikingHighs.” According to the National Parks Service, the physical benefits of hiking include:

  • Building stronger muscles and bones
  • Improving your sense of balance
  • Improving your heart health
  • Decreasing the risk of certain respiratory problems

5. Split System Training

Alina does split-system training, working a few body parts in each session, with a goal of hitting all the muscle groups over a period of a week or 10 days. This includes mass-building power exercises like barbell or dumbbell chest presses, squats and deadlifts and isolation movements like leg extensions, curls or dumbbell laterals. “I don’t think you would notice any major differences between the way I train and the workouts of the top Mr. Olympia contenders,” she told Muscle & Fitness.

Hunter Henderson
Hunter Henderson/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.

Hunter Hendersson is updating her fans on her bodybuilding journey – in her two-piece workout gear. In a new4 social media post the athlete shows off her strong body during an exercise session at the gym. “Kicked off week 2 with the @rpstrength app last night,” she writes. “I'm really liking my program/diet right now and having a lot of fun with it. I don't know that I've ever been this happy🥹 I had a nice waddle to me after this one. Fun fact: I originally learned to squat on a smith machine at planet fitness. Had no idea what I was doing back then. My first time under a barbell was horrific😂 Always makes me smile when I get to use a smith. We all start somewhere. Wherever you are on your journey, KEEP GOING.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


1. Intense Training

Hunter follows an intense training schedule. “I train five days a week, including a squat day with extra bench and a deadlift day with bench. On the other three days, I don’t touch a barbell. Those are accessory or bodybuilding days with machines and super fun workouts,” she told Bar Bend. “We also have what we call a “creatine” day with active recovery movements like box jumps, medicine ball slams; explosive and athletic-type movements.”

2. Walking on Incline

Running,Machine,A,Safe,Way,To,Exercise,At,Home,AsShutterstock

Cardio is also key, she revealed in another interview with Bar Bend. “I think it is so important for cardiovascular health. Just like recovery in general, if you are sitting on the couch and not moving your body, not stretching those muscles, you’re going to get tight, and you’re going to eventually get injured,” she said. “I utilize those three days that I’m not lifting weights, I utilize that time to go walk. Honestly, I just do incline walking for about 25 to 30 minutes, and that’s it. I’m done.” She adds that she “solely” does it for a recovery purpose. “I don’t do this for a fat loss or at least that’s not my emphasis. I’m not doing this for like a fat loss thing. It’s just solely for recovery and keeping the body moving, keeping myself healthy. That’s all.”

3. Healthy Diet

One of the biggest misconceptions about bodybuilders? “I’d say that you can eat whatever you want and perform great. A lot of people have crap diets and they don’t put an emphasis on health. Health should be your number one priority. If you don’t have health then you can’t have that 600-pound deadlift. You can’t have this world record squat,” she says. “People just come into this with this idea that they’re going to be this huge monster. Super strong. They forget to check their blood pressure. They forget to get their labs drawn. People just have this misconception that it’s all performance. They kind of just leave their bodies behind, I guess. People don’t put enough emphasis on health. They don’t put enough emphasis on the diet, and they pay for it.”

4. Electrolytes

Hunter prioritizes hydration, drinking water enhanced with electrolytes. “I have utilized LMNT for awhile now to combat the effects of dehydration. I am not sponsored by this company I just genuinely love their product and I want you guys to have a chance to try it out! 0 sugars, only 1 carb, and all the sodium, magnesium, and potassium our bodies need to perform at our best,” she wrote i a post.

5. Be Patient

What is Hunter’s advice to aspiring bodybuilders? “Enjoy the process and take your time. You have to understand the long game. It won’t happen overnight. The most important part is to have fun. Enjoy the training sessions, too. If you’re not having fun with this, what’s the point?” she told Bar Bend.

Celeb News

Brenda Perlaza Shows Off Incredible Figure Going "Viral"

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

Brenda Perlaza on the beach
Brenda Perlaza/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.

Brenda Perlaza is flaunting her fantastic figure in a tiny bikini. In a new social media post the influencer, who calls herself La Barbie Negra, looks flawless as she poses on the beach in a neon yellow swimsuit. “#viral,” she captioned the series of Instagram snaps. “Wow Wow,” one of her followers commented, while several others added fire emojis. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Jogging

Brenda enjoys jogging. 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.

Walking Her Dog

She also takes her dog on long walks. Going for a daily walk can be a game changer, 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 reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Dancing

You can also find Brenda dancing to burn calories. Dancing is an excellent workout for many reasons. It builds strength and promotes flexibility, helps you lose weight, and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop or die from heart disease than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues

Swimming

Brenda spends a lot of time in her swimsuit so it isn’t surprising she loves to swim. According to the CDC, swimming is a good way to get regular aerobic physical activity. 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, multiple studies support the mental health benefits of swimming.

Hydration

Finally, Brenda hydrates, especially after a long workout or sun exposure. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Claudia Romani
Claudia Romani/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.

Model and influencer Claudia Romani isn’t just making waves with her glamorous beachside posts—she’s living the healthy lifestyle to match. Recently, Romani shared a video on Instagram, taking a refreshing dip in the pool with the caption, “Kisses from the 305.” But her fitness routine goes beyond just swimming. From her plant-based diet to her dedication to animal welfare, Romani’s habits reflect a balanced approach to wellness that keeps her looking and feeling her best. Here are the five key ways Claudia Romani stays in shape while living life to the fullest.

She Swims

As you can see from her Instagram post, Romani likes to go to the beach. Naturally, she likes to swim to keep herself in shape. Romani shared this video on Instagram of herself taking a dip in a pool. She captioned it, “Kisses from the 305.” According to The Cleveland Clinic, swimming has a lot of health benefits. “Like other forms of cardio, swimming can help you burn calories and lose weight. According to the U.S. Centers for Disease Control and Prevention (CDC), a 154-pound person who swims slow freestyle laps for 30 minutes burns 255 calories. But that amount varies depending on your weight, speed and stroke.”

She's Vegan

Vegan food, vegan bacon, vegan cheese, vegan chocolate pudding

Claudia Romani/Instagram

Romani is open about following a vegan diet. She shares a lot of posts on her Instagram story highlights of herself enjoying vegan foods. The American College of Lifestyle Medicine states that being vegan has a lot of health benefits. “Overall, nutrition from plant-based diets is typically of higher quality than omnivorous diets, as assessed by the Alternative Healthy Eating Index (AHEI).28 A whole food plant-based (WFPB) diet is one made up of predominantly unprocessed fruits, vegetables, whole grains legumes, nuts and seeds, and excludes animal foods, with certain selective supplementation of vitamins B12. Sometimes D. Intentionally planned, WFPB diets provide sufficient nutrient intakes for all stages of life and can be therapeutic for chronic disease and overall health and healing.29 The plant-based dietary pattern protects against overconsumption of nutrients that lead to obesity and disease,30 particularly animal protein, saturated fat,31 trans-fats, cholesterol simple sugars,32 and sodium.33, 34”

She Loves Salads

Vegan Cobb Salad

Claudia Romani/Instagram

A vegan food that Romani enjoys is salad. She shared this Instagram story of herself enjoying a vegan cobb salad. Bupa states that salad is very beneficial. “Salads can contain several foods which are prebiotics. These are foods which act as fuel for healthy bacteria. It also provides a type of indigestible fibre, which can be beneficial for your gut health. Foods to consider including in your salad can be onions, garlic, kale, carrots, and asparagus.”

She Works Out Consistently

Photo of a Crunch Fitness

Claudia Romani/Instagram

Romani makes sure to work out on a regular basis. She shares a lot of Instagram stories in her highlights of herself at the gym. The Mayo Clinic says that regular exercise is extremely important. “Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the

She Supports Animals

Romani has her own charity, Help Miami Cats. She talked about how she started this in the caption of this Instagram post. “❤️ Guys!!!! I have always loved cats and had many growing up. When I moved to Miami Beach I met a great calico named Chacha and learnt that cats were brought to the city by Mayor Lummus … against rodents. Cats rely on volunteers for their food and water and there’s a huge amount of them. There’s a city program to Spay and neuter with the wonderful @sobecats ladies and the feeding is made official by a City Sanctioned badge, yet new cats keep getting dumped daily sadly and there’s a never ending amount of work, emergencies and so on. I was on a feeding rotation but during the pandemic I was left alone caring for so many as people left town or couldn’t afford feeding anymore …I decided to start my own non profit @helpmiamicats . We feed close to 200 and when Batman got paralyzed took him and other special needs cats under my care … @stevensachs69 with the cat room and the amazing people involved devote their lives to these special souls … My life has changed a lot too … way less spare time, way more sweat and tears and lost the person I had by my side who had sadly other priorities … yet gained so much love from these lovely creatures !!! If you can please get involved in any way … follow @helpmiamicats , share, volunteer, adopt … donate … Only together we can make their world a better place !!! And yes … just me feeding the kitties and talking to them … 🤷🏻♀️👀😆❤️🙌”

Grace Charis Stuns in Golf Course Video and Reveals Her 5 Fitness Secrets
Grace Charis / 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.

Grace Charis is more than just a golf influencer—she’s a powerhouse on and off the course. Known for blending her love of the sport with a lifestyle that keeps her fit and fabulous, Charis recently shared a video on Instagram, inviting followers to “Come play this par 3 with me!” Decked out in a sleek white visor, matching skirt, and light pink top, she showcased not just her swing but her toned physique. So, how does she stay in such great shape? From perfecting her golf game to hitting the gym, here are the five fitness habits that keep Grace Charis on top of her game.

She Golfs

Golf is the main way Charis keeps herself in shape. Better Health states that the sport has a lot of benefits. “Golf provides a stimulating mental challenge combined with a healthy walk in pleasant surroundings and can be played by people of all abilities and ages. Golf can be played on your own or in a team. It may be a casual pastime or a competitive activity. 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.”

She Swims

Charis likes to swim to keep herself in shape. She shared these photos and videos on Instagram of herself snorkeling in Japan. The Cleveland Clinic says that swimming has a lot of health benefits, including building your muscles. “The built-in resistance that water provides helps build muscles and makes you stronger. And because water is more resistant than air, swimming does this faster than land workouts like running and biking.”

She Lifts Weights

Charis shared some of her favorite workouts in this TikTok. In it, she is seen doing a lot of workouts with weights. According to ACE Fitness, 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 Does Glutes Bridges

Charis is also seen doing glute bridges in her TikTok. NASM states that this exercise has a lot of benefits. “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles. By increasing glute activation and strengthening the glutes, not only will your form get better in other exercises, but you might also gain the added benefit of reduced low back pain in your everyday life.”

She Does Lunges

Charis is also seen doing lunges with weights in her TikTok. Lunges are very beneficial. The Mayo Clinic reports, “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. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”