Spanish Triathlete Miriam Casillas in Two-Piece Workout Gear Trains

Miriam Casillas, an elite triathlete, has showcased her resilience and dedication across three Olympic Games (2016, 2020, and 2024) and numerous podium finishes, including a silver medal in the 2022 Super League Triathlon. Recently, she gave fans a glimpse into her training and lifestyle by sharing highlights from a video interview on Instagram. Her playful caption, “Tell me in the comments if you liked it, to pull out the agenda and force me to train,” reflects her blend of determination and humor.

From running and biking to swimming and hiking, Casillas embraces a multi-faceted approach to fitness. Her hard work and passion for the sport have driven her to achieve impressive results, inspiring others to stay committed to their goals, no matter the challenges.

1. She Runs

Casillas is seen running in her Instagram video. FloTrack states that running has a lot of benefits. “Just like other forms of exercise, running burns calories while working out. The additional perk about running, though, is you can continue to burn calories even after you stop. The ‘afterburn’ continues to burn calories after your run.”

2. She Bikes

One of the sports that Casillas competes in is biking. A Healthier Michigan states that biking has a lot of health benefits. “Cycling is considered a low-impact exercise because even though it’s a form of cardio and can help you work up a sweat pretty fast, it is done with easy movements that are gentle on your legs, arms and joints. Everyone thinks about biking as great for your legs, and it is, but it’s also good for your balance. Cycling engages your abdominal muscles as you balance and steer, go up hills and around corners, according to information shared by the Cleveland Clinic. It can help improve not only your balance, but your coordination and your posture.”

3. She Swims

The third sport that Casillas competes in is swimming. Better Health states that swimming has a lot of benefits. “Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it's a good way to relax and feel good…Swimming is a great workout because you need to move your whole body against the resistance of the water.”

4. She Hikes

Casillas likes to go for hikes to keep herself in shape. She shared this post on Instagram of herself hiking in Sedona. According to Harvard Health, hiking has a lot of benefits. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”

5. She Works Hard

Casillas makes sure to work hard when she competes. She talked about this in the caption of this Instagram post. “5 at the Grand Finale!!! 🤯I’ve been working for a long time to achieve a result like this. This season was tough, and I couldn’t quite piece everything together until yesterday. We’re enjoying the moment and continuing to work hard. Thank you to everyone who stands by me through the highs and lows.”

Georgina Rodríguez is an influencer and the partner of soccer star, Cristiano Ronaldo. She shares a lot of workouts on Instagram. She recently hit the gym, and shared some workout photos on her Instagram stories. In them, she is seen doing bicep pulldowns. Rodríguez wore black workout gear in them. How does she stay so fit? Read on to see 5 ways Georgina Rodríguez stays in shape and the photos that prove they work.

1. She Bikes

Rodríguez likes to bike ride. In the first photo in this Instagram post, she is seen biking on the beach. Rodríguez captioned the post, “This is how I lived the solar eclipse.” Better Health states that biking has a lot of benefits. “Cycling can help to protect you from serious diseases such as stroke, heart attack, some cancers, depression, diabetes, obesity and arthritis. Riding a bike is healthy, fun and a low-impact form of exercise for all ages. Cycling is easy to fit into your daily routine by riding to the shops, park, school or work.

2. She Swims

One outdoor workout Rodríguez likes to do is swim. As you can see from her previous post, she loves going to the beach. In this Instagram post, she is seen riding a board in the ocean. Swimming.org states that the sport has a lot of benefits. “Swimming uses all the muscles in the body so whether you swim a gentle breaststroke or hammer butterfly, you will get a full body workout. Plus, exercising in water makes your body work harder so 30 minutes in a pool is worth 45 minutes of the same activity on land.”

3. She Goes Outside

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Rodríguez spends a lot of time outside. She shared these photos on Instagram of herself on the beach in the Maldives. Mind.org states that going outside has a lot of benefits. “Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. For example, doing things like growing food or flowers, exercising outdoors or being around animals can have lots of positive effects. It can: improve your mood, reduce feelings of stress or anger, help you take time out and feel more relaxed.”

4. She Runs On The Treadmill

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As you can see in this Instagram video, Rodríguez likes to run on a treadmill. According to Healthy Talbot, using a treadmill can help with weight loss. “Jogging or running on a treadmill helps to lose weight as well as burn fat quickly and effectively. Yet it’s easier on your knees and joints than outdoor running. This is the most popular advantage of working out on a treadmill workouts. Besides, these workouts burn calories at a faster rate than other aerobic exercises. To burn calories even faster, you just need to run longer and faster on the machine.”

5. She Weight Trains

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As you can see from her Instagram stories, Rodríguez likes to strength train. New Mexico State University states that strength training has a lot of benefits. One benefit is that it can improve your everyday activities. “Regular strength training lowers the risk of having limitations in daily activities due to a lack of muscular fitness. These daily activities might include carrying children or groceries, climbing up and down stairs, moving furniture or heavy boxes, engaging in sporting activities or hiking, and even standing for long periods of time.”

Clara Fernández, a renowned track and field star and a pole vaulter with a substantial Instagram following, recently excited her fans by posting a video of her training and competition routines. In her latest post, Fernández is seen engaging in various fitness activities, captioning it, “Can’t wait to start.” She highlights her rigorous training regimen which includes running and weightlifting, showcasing her dedication to enhancing her athletic performance. Fernández’s routine not only illustrates her physical prowess but also her commitment to maintaining peak condition for pole vaulting. Her followers get a glimpse into the disciplined world of a professional athlete who balances intense physical training with engaging her audience through social media.

1. She Runs

In her Instagram video, Fernández is seen running. FloTrack states that running has a lot of benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

2. She Lifts Weights

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Fernández is seen doing a squat with a barbell in her Instagram video. ACE Fitness reports that weights have a lot of benefits. “Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.”

3. She Does Squats

Clara Fernández/Instagram

In her recent Instagram video, Fernández is seen doing squats. Allina Health states that squats are a great exercise. “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.”

4. She Does Planks

Fernández shared this workout video on Instagram. In it, she is seen doing a side plank while lifting a weight. Planks have a lot of benefits. The Cleveland Clinic says, “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”

5. She Swims

Fernández shared this Instagram video of herself swimming. Better Health states that swimming has a lot of health benefits. “Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness.”

Spanish pole vaulting champion Clara Fernández is one of the most impressive athletes competing right now, and she trains incredibly hard to be a winner. Fernández shared pictures of herself wearing a swimsuit on her social media, and it’s clear from the post that building and maintaining muscle is something she has done for years. But how exactly does she train? Here are the exercises Fernández swears by for strength, speed, and agility.

1. She’s a Runner

Fernández’s training includes plenty of running—including long-distance running. "Any type of aerobic exercise has a positive effect on the heart," says Dr. Dan Meyer, chief of cardiac transplantation at Baylor Scott & White Health in Dallas. "Running is such an efficient mode of exercise. It can be relaxing and a stress reliever at times. I find it having as much emotional benefits as physical."

2. She’s Also a Swimmer

Fernández’s athletic background includes swimming, which is a great full-body workout. “Swimming works the heart and lungs,” say the experts at Harvard Health. “This trains the body to use oxygen more efficiently, which is generally reflected in declines in the resting heart rate and breathing rate. It uses the arms, the legs, and other muscle groups in between. This improves muscle strength and flexibility.”

3. She Cycles

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Cycling is another major part of Fernández’s background and training. “Cycling is one of the healthiest and low-impact forms of exercise - meaning it causes less strain and injuries than most other workouts,” say the experts at the University of Montana. “So it's a hobby you can continue to enjoy throughout your long life. And, unlike other forms of exercise, you won't dread doing it. Even if you take cycling seriously and go at it hard, the blood pumping and wind in your face is still exhilarating, even when it's difficult.”

4. Triathlon Star

Fernández takes part in triathlons (seriously, is there anything she can’t do?). Training is crucial for anyone wanting to take part in a triathlon, experts say. “Triathletes can suffer injuries from the compound effect of adding too much training without proper care and guidance,” says Gautam Yagnik, MD, an orthopedic surgeon with Miami Orthopedics and Sports Medicine Institute at Baptist Health South Florida. “Cross-conditioning is important and a key training element for triathletes, but proper preparation, stretching, hydration, periods of rest and other precautions should be taken to avoid overuse injuries.”

5. Dog Lover

Fernández loves animals, especially dogs, which are known to have health benefits for their owners. “An extensive number of studies in a wide range of journals and disciplines support that interactions with pets contribute to good health and quality of life and healing from serious illnesses and conditions,” says Dr. Maria Iliopoulou, an alumna of the MSU College of Veterinary Medicine. “Pets can influence our emotional state, our sense of security and acceptance, and even our positive outlook on life.”

Austrian long jump champion Ivona Dadic works hard and plays hard—but even her play is beneficial to the intense training regimen she has as an athlete. Dadic, 29, shared pictures of herself taking a cold dip in a natural pond in beautiful Turcini, Montenegro, wearing a red bikini that showed off every inch of her muscular physique. “Perfect cooling down after a hard training session 😊,” she captioned the Instagram post. Dadic has a work ethic typical of an Olympian —so how exactly does she do it? Here are 5 ways the track and field star trains, eats, and competes.

1. Training vs Competing

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Dadic finds competing a walk in the park compared to her training. “Training should be so hard that this enables you to have no fear even in the toughest of competitions,” she says. “It should be easy compared with what you do every day… Technique is not necessarily a product of talent. It can be influenced easily with hard work and that can help you to gain a lot of points. For example, in the past I was not such a good hurdler. But we worked a lot on my technique and changed this year from an eight-step to a seven-step approach to the first hurdle, which is a big benefit for an athlete of my height. But changes like this take a lot of time and you have to be tough and believe in what you do to get through these times.”

2. Training Six Hours a Day

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Dadic’s training regimen is hardcore, to put it lightly. “I train six days a week for about six hours a day,” she says. “The training is very sprint-heavy, of course there is also strength training, especially legs and upper body. In addition to the individual disciplines, we also have running units of around 40 minutes on the training plan. Since a heptathlon competition lasts two days, endurance is also required and you should be well prepared.” Dadic’s training makes working out for fun difficult. “Although I like to go horseback riding or play tennis on vacation, it's difficult to get excited about sporting hobbies in addition to training,” she says. “That's why I prefer to devote a large part of my free time to my friends and family.”

3. Healthy Training Diet

Dadic has a sweet tooth that she keeps under control while training. “Although I don't have a specific diet plan, nutrition is an important issue,” she says. “You eat consciously, especially before competitions. The sense for this develops over time or it arises through common sense. I'm currently trying to avoid meat, which works quite well. But sometimes I can't resist sweets when I'm not competing.”

4. Weightlifting Superstar

Dadic allows fans a sneak peek at her workouts via her social media—and she’s clearly not afraid of weights. “It’s not just cardiovascular exercise, such as running or aerobics, that can benefit your heart,” says Emma Mitchell, physiotherapist at Bupa UK. “Strength training is also good for your heart health. Some studies have shown that just one hour of weightlifting per week can reduce your risk of having a heart attack or stroke as you get older. This may be because strength training can help to reduce your blood pressure and might lower your risk of obesity too.”

5. Mountain Runs

Dadic didn’t allow pandemic lockdowns to interfere with her training regimen. “When the situation came to a head in the week before March 16, I packed hurdles, javelins and a few other things in the car so that I could train at home in a reasonably meaningful way,” she says. “There is also a perfectly equipped gym at my friend Dario's house in Steyr. And a special training plan was worked out, for example with intensive mountain runs on lonely forest roads for stability over the 800 meters, hurdle training on the asphalted alley in front of the house or jumping exercises on the gravel paths of a park just around the corner. There, to the amazement of the few walkers, I was even [doing] shot put a few times.”