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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 Jen Thompson in Two-Piece Workout Gear Shares "Speed Strength Program"

"Doesn’t this look like fun."

Anna Bechtel
By Anna BechtelNov 06, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
FACT CHECKED BY Alberto Plaza
Jen Thompson
Jen Thompson/Instagram
Anna Bechtel
By Anna BechtelNov 06, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
FACT CHECKED BY Alberto Plaza
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Jen Thompson is a powerlifter and fitness expert. She has her own program, and shares a lot of her tips and workouts on Instagram. Recently, Thompson shared a video of herself lifting a barbell with a wrist wrap. She captioned the post, “Oddly, I was the only one to show up for lifting today…. Thanks to @jeffsnyder671 for coming to cheer and laugh at my misery! Trying hook grip with straps. Last training I suffered from some bicep tendinitis. So I’m trying to stave that off before I hit the heavy sets and go back to mixed grip. Doesn’t this look like fun. You can do my Speed Strength Program with me!!”

1. She Lifts Weights

Naturally, lifting weights is the main way Thompson keeps herself in shape. ACE Fitness states that doing exercises with 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 Declines

One exercise with weights that Thompson likes to do is using the decline bench. She shared this video on Instagram of herself doing them. Thompson captioned the post, “I have always loved decline. They are one of the most underrated exercise?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

3. She Uses Wrist Wraps

Thompson likes to use wrist wraps when she lifts weights. She explained the benefits of using them in the caption of this Instagram video. “I see people roll the bar back in their wrists all the time. You lose power this way. Wrist wraps can help you lock in the bar position in your hand. I LOVE the @a7intl ZEBRA FLEXI 77cm. They are form fitting and never pop off. Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

4. She Has Rest Days

Thompson makes sure to work out on a regular basis. However, she makes sure to have rest days. Thompson talked about this in the caption of this Instagram video. “I find 3 days rest does it for me. Anything longer than that makes me feel too removed from it. You?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

5. She Loves Working Out

Thompson loves to work out, and this is what helps her stay consistent. She talked about this in the caption of this Instagram video. “What keeps you going to the gym??? After 25 years of training, I still love working out. It’s the opportunity to improve every time you enter the gym. But it’s also understanding some days you will have to celebrate the small wins. And that is all right, because eventually it will lead to big wins !!💪 Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

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Celeb News

Powerlifter Jen Thompson in Two-Piece Workout Gear Shares "Speed Strength Program"

"Doesn’t this look like fun."

Jen Thompson
Jen Thompson/Instagram
Anna Bechtel
By Anna BechtelNov 06, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
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.

Jen Thompson is a powerlifter and fitness expert. She has her own program, and shares a lot of her tips and workouts on Instagram. Recently, Thompson shared a video of herself lifting a barbell with a wrist wrap. She captioned the post, “Oddly, I was the only one to show up for lifting today…. Thanks to @jeffsnyder671 for coming to cheer and laugh at my misery! Trying hook grip with straps. Last training I suffered from some bicep tendinitis. So I’m trying to stave that off before I hit the heavy sets and go back to mixed grip. Doesn’t this look like fun. You can do my Speed Strength Program with me!!”

1. She Lifts Weights

Naturally, lifting weights is the main way Thompson keeps herself in shape. ACE Fitness states that doing exercises with 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 Declines

One exercise with weights that Thompson likes to do is using the decline bench. She shared this video on Instagram of herself doing them. Thompson captioned the post, “I have always loved decline. They are one of the most underrated exercise?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

3. She Uses Wrist Wraps

Thompson likes to use wrist wraps when she lifts weights. She explained the benefits of using them in the caption of this Instagram video. “I see people roll the bar back in their wrists all the time. You lose power this way. Wrist wraps can help you lock in the bar position in your hand. I LOVE the @a7intl ZEBRA FLEXI 77cm. They are form fitting and never pop off. Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

4. She Has Rest Days

Thompson makes sure to work out on a regular basis. However, she makes sure to have rest days. Thompson talked about this in the caption of this Instagram video. “I find 3 days rest does it for me. Anything longer than that makes me feel too removed from it. You?? Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

5. She Loves Working Out

Thompson loves to work out, and this is what helps her stay consistent. She talked about this in the caption of this Instagram video. “What keeps you going to the gym??? After 25 years of training, I still love working out. It’s the opportunity to improve every time you enter the gym. But it’s also understanding some days you will have to celebrate the small wins. And that is all right, because eventually it will lead to big wins !!💪 Join my thompsonsgym.programs.app and get access to all my programs, Instructional videos, metrics and an invite into my private community! Link in bio.”

Fitness

Fitness Influencer Jeanette Jenkins Shares "Total Body Workout"

Jeanette Jenkins shares her total body workout routine and lifestyle habits for the new year.

Jeanette Jenkins attends the HollyRod Foundation DesignCare Gala at Rolling Greens
Rodin Eckenroth/Getty Images
Leah Groth
By Leah GrothJan 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Jeanette Jenkins is unveiling a total body workout in honor of the new year – in her two-piece workout gear. In a new social media post, Pink’s personal trainer shows off her fantastic figure in an exercise set while demonstrating a variety of moves. “No Equipment! No Excuses! Total Body Workout! 🔥Share with your friends or save for later!” she writes. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Here Are The Details

How many reps should you do? “Get it in! 10-15reps per exercise,” Jenkins instructs. “10-15reps or 30-45secs of each move.” She recommends doing a total of two to three sets. In the Instagram clips she demonstrates each exercise, so follow along!

Here Are The Exercises

Jeanette Jenkins is pictured doing Push-Up + Ankle Taps.

Jeanette Jenkins/Instagram

1. Side Plank + Oblique Crunch

2. Side Lunge + Cross Body Kick

3. Warrior 3 Balance + Leg Reach 10x + Hold 30secs

4. Push-Up + Ankle Tap

5. Reverse Lunge + Rotation

6. Mountain Climbers

7. Squat Jump + Cross Touch (Low Impact remove jump)

8. Plie Squat on Toes

9. High Knees

10. Abs/Obliques Cross Body Toe Touch

Learn To Love Exercise

And, change your attitude! “Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.”

Hydration

Hydration is also key. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

Diet

If you want to get in shape, you will have to modify your diet as well. “Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins told Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step is understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”

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CrossFit Stunner Andrea Nisler in Two-Piece Workout Gear Shares "a Good Week of Lifting"

These are her favorite strength exercises and how she stays fit year-round.

CrossFit Stunner Andrea Nisler in Two-Piece Workout Gear Shares "a Good Week of Lifting"
Andrea Nisler / Instagram
Anna Bechtel
By Anna BechtelDec 09, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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.

Andrea Nisler, a dedicated CrossFit athlete, motivates her followers with her strength-focused workout routines. Recently, she shared a video on Instagram showcasing a variety of dumbbell exercises, including squats and Romanian deadlifts (RDLs), captioning it, “A good week of lifting - that is all 🙂 Looking forward to continuing to make it the focus this winter. Being strong > cardio (imo).” From lifting heavy to balancing cardio, Nisler demonstrates how to build both strength and endurance for optimal fitness.

She Lifts Weights

As you can see from her Instagram post, Nisler likes to lift weights to keep herself in shape. ACE Fitness states that using weights has a lot of benefits. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints. 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 Squats

Nisler is also seen doing squats in her Instagram video. According to Allina Health, squats have a lot of health benefits. “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.”

She Does RDLs

Nisler is also seen doing RDLs in her Instagram video. ACE Fitness states that the exercise has a lot of benefits. “The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

She Uses A Fitness Bike

Nisler likes to use a stationary bike to keep herself in shape. She shared this video on Instagram of herself riding one at different intervals. Penn State PRO Wellness states that using a stationary bike has a lot of benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”

She Uses A Treadmill

Nisler also likes to walk on a treadmill to keep herself in shape. She is seen doing so in the beginning of this workout video on her Instagram. Healthy Talbot states, “Treadmills provide outstanding cardiovascular exercises, which can significantly enhance your heart health. Thanks to their ability to maintain constant heart rates throughout the exercise. If you’ve high cholesterol or cardiovascular issues, this can be very beneficial. They can help to diagnose cardiac issues like heart disease and artery blockages. Under normal circumstances, your body may not exhibit symptoms of these heart conditions. However, when put under pressure through a workout, those symptoms will be displayed.”

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Olympic Weightlifter Maddison Pannell in Two-Piece Workout Gear Shares "Lifetime Snatch PR"

She combines strength, technique, and smart recovery in her training.

Maddison Pannell
Maddison Pannell/Instagram
Anna Bechtel
By Anna BechtelNov 15, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
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.

Maddison Pannell, an accomplished weightlifter with a substantial social media following, continues to inspire her fans with her dedication to strength training and recovery. Recently, Pannell shared a video of herself hitting a lifetime personal record in the snatch, captioning it, “LIFETIME SNATCH PR. 88/110.” Known for her focus on proper technique and form, Pannell breaks down her lifting progress in detail, showing her commitment to perfecting every lift. She also emphasizes the importance of muscle repair and recovery, keeping a high-protein diet and supplementing with creatine monohydrate to support her training. By balancing intense workouts with mindful recovery, Pannell showcases how dedication and smart nutrition fuel her success in weightlifting.

1. She Strength Trains

Naturally, strength training is the main way Pannell keeps herself in shape. ACE Fitness states that doing this has a lot of health 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.”

2. She Has Proper Technique

When Pannell is weightlifting, she makes sure to do it properly. She shared what the proper technique for lifting is in this Instagram video. Pannell captioned the post, “I have been working / focusing on keeping my sternum over the bar above my knee while my legs keep pushing up and back. You can see me here start pulling back with my shoulders after the knee, before I start pushing with my legs, which is the thing I was thinking about NOT doing LOL. Usually around 75 kg is when I start losing my technique, so this snatch wasn't the best I've ever done but its still progress.”

3. She Prioritizes Muscle Repair

Pannell makes sure that her body doesn’t fall apart when she’s lifting. She talked about her secrets in the caption of this Instagram post. “As you all know, I have dealt with and continue to deal with Injury often. I have not been in deficit for two-plus years solely because I know how important it is to get optimal macro and micronutrients for muscle repair. I was already prioritizing protein intake, so this wasn’t something I had to change in my diet, but if you are not, I would highly recommend it because a high-protein diet can help repair muscle damage.”

4. She Increased Her Carbs and Fat Intake

Pannell makes sure to eat healthy. She also revealed in the caption of the previous Instagram post that she increased her carbs and fats to help with muscle recovery. “I started eating my maintenance calories and raised my carbohydrate intake, which is also great while injured because your body can use the protein for muscle repair, not just for energy needed while in a deficit. I raised my fat intake to help decrease inflammation.”

5. She Takes Creatine Monohydrate

In the previous Instagram post, Pannell revealed that she takes creatine monohydrate to help with muscle recovery. “Creatine Monohydrate: If you are already not taking it, well, for starters, one key element of effective recovery is to abstain from the activity and give the body time to heal. Of course, when you’re inactive, you’re going to lose muscle mass. Supplementing with creatine when you return to training can help you rebuild that muscle faster and, in some cases, has even been shown to prevent some of the initial muscle loss.”

Celeb News

Powerlifter Hunter Henderson Enjoyed "Push Session"

Henderson shares her intense push workouts and secrets to success.

Hunter Henderson is pictured out on the Vegas Strip.
Hunter Henderson/Instagram
Anna Bechtel
By Anna BechtelDec 19, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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 Henderson, a powerhouse in the world of professional powerlifting, continues to push boundaries both in the gym and in competition. Known for her incredible strength and dedication, Henderson recently gave fans a glimpse of her training routine on Instagram, showcasing a dynamic push session featuring bicep curls and pulldowns. In the caption, she celebrated her progress, sharing her excitement about reaching personal bests and the discipline required during her four-week mini cut. With her consistent work ethic and passion for the sport, Hunter exemplifies how strength, perseverance, and a love for the process can lead to extraordinary results.

She Lifts Weights

In her Instagram post, Henderson is seen lifting a lot of weights. ACE Fitness states that doing this has a lot of health 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 Works Hard

Henderson opened up about her experience at the 2024 Arnold Sports Festival to Barbend. She says that she made sure to work hard to get to that moment. “That experience meant so much to me. I got to squat in the Cage with wraps. I took 650 pounds and did an AMRAP (as many reps as possible); I got three reps. That was sentimental because the last time the Cage was up was in 2019 and I was on the outside watching. I was getting into powerlifting, and no one knew who I was. I watched them in the Cage and told myself that one day I would be the best in the world and lift in it.”

She Works Out With Others

Henderson revealed in her Barbend interview that she has two training partners, and that this helps push her. “I have never trained around another woman at my level. Every day is a competition with Brianny; we push and want the best for each other. Brianny is a special person to me. She is my greatest friend. Even when she’s hitting big lifts in training, she’s texting me about my goals. Her ability to give and support others is special.”

She Works Out Regularly

Henderson shared her training routine with Barbend. “I train five days a week, including a squat day with extra bench and a deadlift day with bench,” she said. “On the other three days, I don’t touch a barbell. Those are accessory or bodybuilding days with machines and super fun workouts. We also have what we call a ‘creatine’ day with active recovery movements like box jumps, medicine ball slams; explosive and athletic-type movements.”

She Enjoys What She Does

Henderson enjoys being a weightlifter. She talked about the importance of doing what you love in her Barbend interview. “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?”

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
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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
Anna Bechtel
By Anna BechtelJan 21, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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.”

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