Nicky Whelan in Workout Gear Says "Train. Eat. Sleep. Repeat"

Nicky Whelan is in training mode – in her workout clothes. In a new social media post the Aussie model shares her regimented routine while in Bangkok, showing off her amazing body in the process. “Train 🥊Eat 🍱Sleep 😴repeat 😵‍💫,” she captioned the Instagram post. How does she approach diet, exercise, and self-care? Here is everything you need to know about her lifestyle habits.

1. Health Is Her “Foundation”

Nicky revolves her life around diet and exercise. “My schedule is very intense—we shoot long days. It’s hard to also train on those days. But keeping a healthy, happy mind is my foundation, then everything else falls into place. These days I change up my training a lot,” she told Muscle & Fitness.

2. Boxing

Nicky is always down for a good fight. “I love boxing and UFC,” she told the publication. Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

3. Skating and Surfing

Nicky, from an Australian beach town, loves board sports. “I grew up skateboarding and surfing, so we head to the beach a lot on weekends,” she said. Skateboarding is an excellent workout that combines cardio, strength, and balance training, explains Beyond the Board. “It's a fun way to get fit, tone muscles, and improve overall health while having a blast!”

4. Several Small Meals

“As for diet, I eat small meals all day,” Nicky told Muscle & Fitness. “I start every day with a green shake in my blender, then follow that with coffee.”

5. Hiking

In a recent series of snaps taken in Europe, Nicky goes for a hike. “A few pics from my summer so far ! London, Ibiza and a touch of Paris. My heart is smiling with all the new friends I made and adventures I went on. 🥰Time to go home and be with yoda. ❤️ I have lots more travelling this year… quick pit stop in LA 🤓#grateful #LOVE #Travel 👙✈️🏩,” she captioned the post.

6. Martial Arts

In her recent social media post, Nicky gets fit with the help of martial arts. Studies confirm that the practice helps with balance, cognitive function and psychological health in addition to weight loss and physical fitness.

Fitness model Emily Skye welcomed a baby 18 months ago, and finally feels like herself again. Skye shared a video detailing her journey back to fitness, emphasizing that while postpartum recovery does take time, it absolutely is possible. “My fitness journey over the past 18 months! To [those] who said I couldn’t do it, & that my body was ruined after having babies: It took time but I DID IT & I am stronger & fitter than I’ve ever been before & I’ve never loved my body more! I did it for ME & my family so I am my best mentally & physically. ☺️⁣ There’s so much that happens in between a ‘before & after’ - a LOT of hard work, sweat & tears!! I don’t train for an “after pic” anyway, I train for LIFE! 🙌🏼⁣.” Here’s how Skye stays fit and strong.

1. How To Get Those Abs

Skye encourages anyone who wants nice abs to try strength training. “It’s not about doing heaps of ab work,” she tells PEOPLE. “You can’t spot reduce. Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat. You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles."

2. Typical HIIT Workout

Skye recommends doing HIIT circuits three times a week. Here is a routine she recommends, as told to PEOPLE:

1. 30 seconds of squats
2. 30 seconds of mountain climbers
3. 30 seconds of V-ups
4. 30 seconds of push-ups

“I’ll do those four exercises back-to-back with no rest, and that completes a round,” Skye tells the publication. “I aim for 10 rounds, but if you’re a beginner, you can aim for four or five rounds. I aim to have no rest at all, but if you’re a beginner, you can take 30 seconds to a minute of rest. If you want an efficient and effective workout, those circuits are great because you could do them in 20 minutes.”

3. No Crazy Diets

Skye enjoys a balanced diet and avoids drastic diet fads. “I don’t deprive myself, I eat a variety of whole foods,” she tells Trimmed & Toned. “I stick to almost a Paleolithic diet but include sweet potato, pumpkin, brown/black rice, natural yogurt & cottage cheese. My body and mind function far better eating this way. I don’t believe that diets, quick fixes and depletion diets are healthy for you and they put a lot of strain on your body as well as being unmaintainable. I keep a relatively lean body throughout the year and I’m always within a month of being ‘comp ready’.”

4. Eat Enough Food

Skye recommends avoiding processed foods for the most part—but she encourages women to eat enough calories to fuel their workouts. “Some things are okay in packets, but mostly processed foods are packeted, so stay with the fresh food section of the shop,” she tells PEOPLE. “If you stay there, you can’t go wrong. A lot of people don’t eat enough food. They think if they eat less or calorie-restrict they’ll burn more, but your body will adapt to that, which means it slows down your metabolism and will store food as fat. You’ve got to eat enough food to keep everything going.”

5. Mantra For Life

Skye’s personal mantra for life is based on forgiveness. “NEVER let what someone thinks or says about you define you, she tells Trimmed & Toned. “You know who you are better than anyone! Completely remove the negative and poisonous people from your life – to do that means to cut all ties with them physically and mentally. Make a conscious effort to not allow them to affect you in any way. Forgive these types of people for the person they choose to be and let them go. Holding onto hate and anger is not healthy and will only bring YOU down and subsequently makes you unhappy! Take control of yourself, your actions, feelings and your life. NOBODY can take away your happiness without your consent!”

WWE Star Natalya Neidhart gives the same energy to training as she does when fighting in the ring—no wonder she’s such a force to be reckoned with. Neidhart, 41, shared an intense picture of herself wearing black shorts and a sports bra, holding on to ropes. “My home away from home. @thedungeon2.0,” she captioned the post. Neidhart has developed a fantastic training and diet routine over the years—here’s how she does it.

1. No Crazy Workouts

Natalya Neidhart/Instagram

Neidhart’s workouts are balanced and doable. “I don’t do crazy amounts of cardio. I don’t lift extremely heavy weights. I don’t beat myself up if I have a cheat meal,” she told Bar Bend. “If I can only get to the gym three days a week, that’s fine. If I get to the gym six days a week, that’s even better. I used to beat myself up if I had a cheat meal. The next day I’d be doing crazy amounts of cardio trying to burn off what I ate the night before. Now, I feel like I’ve taken all that pressure off myself.”

2. Clean and Jerk

Natalya Neidhart/Instagram

Neidhart focuses on Olympic lifting at the gym, with her favorite move being the clean and jerk. “You’re lifting weight off the ground and you’re throwing it up, so you’re giving your body a whole-body workout,” she told PEOPLE. “And it definitely imitates us throwing people down in the ring!”

3. Training For the Fight

Natalya Neidhart/Instagram

Neidhart’s preparation for competitions is understandably intense. “The days leading up to Wrestlemania we really watch what we eat, and I hit the gym no matter what,” she told PEOPLE. “When you’re walking out in front of 70,000 people you want to look your absolute best, because it’s not just those people that are watching you live, it’s 170-plus countries around the globe that are tuning in.”

4. Food Journal

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Neidhart keeps track of her food for accountability. “When I kept the food journal in my iCloud notes, it really made me more accountable,” she told Bar Bend. “Then I would try to cut off my eating past 8 p.m. It really helped me lose weight and keep it off. I don’t need to have anything big and heavy past 8 p.m., and then when I’m on the road and wrestling, I try to keep that same thing in mind. If I need something after a match I’ll have a protein shake, or some cottage cheese, or a Greek yogurt.”

5. Supplement Queen

Natalya Neidhart/Instagram

Neidhart is a big fan of taking supplements for health and beauty. “I’m always looking for really good supplements for my hair, for my skin, for my nails, and for my brain,” she told Bar Bend. “I love fueling my body with the best of the best. I’ve only had one surgery in 16 years. I’ve been wrestling for 16 uninterrupted years in the company, and I feel like all these vitamins and supplements help me so much. They keep bones and ligaments strong.”

Henry Cavill is one of Hollywood’s most fitness-oriented leading men. The 38-year-old, most celebrated as this generation’s reigning Superman-slash-Clark Kent, recently took on a new role: Chief Creative Officer at MuscleTech, a globally recognized brand of sports supplements. In a new interview with CelebWell, the British actor revealed all of his secrets to staying fit—from grueling workouts and regimented diet to his go-to trick for keeping his muscles looking as large and defined as possible while shooting. Read on to see his 8 essential tips.

1. His Diet Is Extremely Regimented

MuscleTech

Henry splits his eating up into five meals a day, supplementing his food intake with shakes and supplements. “I wake up in the morning and I have a protein shake, one-and-a-half to two scoops of hundred percent grass fed whey protein, plus a cup and a half of oats, plus a two egg omelet with some ham or turkey in it, and four ounces of filet steak,” he explains. “That's breakfast.” His second and third meal consist of six ounces of check breast with brown rice. His fourth, dinner, is usually five ounces of filet of beef with sweet potato. And, prior to bed he will mix up a beverage. “I'll have a pre-bed shake to make sure I don't go into a catabolic state and that will be, just protein and water,” he reveals.

2. He Cheats Just Once a Week

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Henry does cheat, but just one meal per week. “My cheat meal depends on the week and the country,” he explains. His go-to? Pizza. “You could find pizza from pretty much any country,” he says. Other faves include fish and chips if he is in the UK or a Sunday roast.

3. He Prioritizes Sleep

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Sleep is a crucial part of Henry’s recovery. “I aim for eight, but it depends,” he says about his sleep goals. “So sometimes that is just impossible. So between between six and eight.”

4. His Workouts Are Intense

MuscleTech

Henry shies away from heavy lifting, despite the fact that he once famously lifted deadlift 495 pounds. “I don't really have a huge benefit towards doing a max bench press,” he admits. “It can be handy for some stuff, but I'm never going to use it.” Instead, his workouts are focused on doing high reps of lower weights, or hypertrophy, which involves pumping the muscles with “as much blood as possible,” in order to put enough pressure on them. “So you're doing micro tears and you're creating size in the muscle and not necessarily huge amounts of strength.”

5. Leg Day Is His Favorite (And Least) Workout

MuscleTech

“My favorite workout and also my least favorite workout is probably a good leg day,” he says. “There's something enormously rewarding about finishing a leg day. There’s something terrifying about going into it and yeah. I think that's probably probably the right answer, but if I'm feeling pretty tired and I just want to end up leaving the gym looking good, then there's nothing better than shoulder and arms day.”

6. He Does Cardio

MuscleTech

Henry reveals that he is “trying to integrate more cardio” into his workouts—especially if an upcoming project requires topless scenes. “When I'm coming up to a shirtless scene there will be, I would say 15 minutes to 20 minutes of cardio in the morning and then again another 20 minutes after a workout and 20 minutes before bed." Recently he has been adding interval sprints into his morning training.

7. How He Looks His Most Ripped While Filming

MuscleTech

Henry’s secret to looking his most chiseled prior to shooting? “Before a show, before I shoot a scene and throughout the day, I will do what we call trying to build a pump and then maintain it,” he explains. “And so that'll be using bands and dumbbells and weights just enough to fill the muscles with blood, to make them look their best and their largest, the most round.” He will continue to train and maintain throughout the day, “which can be exhausting, essentially doing like an eight hour workout,” he admits.

8. He Takes These Supplements

MuscleTech

MuscleTech supplements are a big part of Henry’s fitness plan. “I have my basic line of supplements, my regular stack as we call it,” he reveals. “At the moment I stick to 100% grass fed whey protein, and I have that as part of my breakfast, my post-workout shake and my pre bed shake. I also take a pack of multivitamins every day. I use Shatter Pre-workout if I'm feeling particularly tired before workouts. And I also use Amino Build during my workout to make sure that I'm getting the most out of it.”

8. And Here's How He Reloads His Arms

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We asked Henry how he "reloads his arms"—as seen in the viral GIF from Mission: Impossible—Fallout, where he appears to recharge his arms before punching Tom Cruise. "The secret is, there is no secret. That was a happy accident," he said with a laugh. "I was on set and throwing a lot of punches that day and the tendons in my elbows were starting to get quite sore. So I literally was just throwing elbows out to warm them up before throwing punches again. And it happened to look good. And the director told me to keep on doing it.”

Arabella Chi is revealing her daily summer ritual! The Love Island star shows off her swimsuit body in her latest social media post, and offers details about how she spends her days. “Eat , tan , sleep , repeat,” she captioned the photo of herself in a black bathing suit. How exactly does the reality star keep herself in such great physical form? Read on to see 5 of Arabella Chi’s top tips for staying in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. Mix Up Your Workouts

’“I’ve always been to the gym and mix up my training and I think that’s why I’ve always been able to maintain it for such a long period of time because I love to switch up my training,” the star told OK! “For me at the moment I try and get in five or six sessions a week. I’ll do two cardio sessions, two weighted gym sessions and two yoga sessions and my yoga that I do is very chilled and relaxed which, in the industry I’m in is very, very good for my mind because it’s such a fast-paced industry.”

2. Do HIIT Workouts

Arabella revealed the details about her HIIT style workout to Boux Avenue, which consists of three rounds of four exercises, finished off with a 30 second HIIT exercise and a 30 second rest period. The first round: Backwards lunge, sidewards lunge, donkey kick-backs, glute bridges, and jumping squats. Round 2: Hammer curls, bent-over rows, shoulder taps, side planks, burpees. Round 3: Toe tap crunches, arm & leg extensions, lying leg & arm raises, Russian twists

3. Start Small with Exercise

Arabella suggests not pushing yourself too hard when it comes to fitness goals. When asked what fitness advice she would give others, she told Boux Avenue, "Don't put too much pressure on yourself by forcing yourself to go 5 or more times a week. My advice would be to start small and build up to get to where you want to be. 15 mins in the morning before work is sometimes all you need."

4. Get Your Zen On

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Arabella stresses the importance of self-care. "I meditate and go to the gym,” she said to Boux Avenue about her de-stressing method. “When I work out, I'm not with my phone and disconnect, and have some me-time where I switch off from the world. I think that's important."

5. Don't Diet

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"I don't believe in cheat days, I don't cut anything out of my diet. I've tried it all – being vegan, veggie, pescatarian! If I'm craving something, I'll have it; however luckily I do love healthy food,” Arabella explained to Boux Avenue about her diet. “I look at it like a circle… How does that make me feel when I've had it? You have a sugar rush and you feel great, then you come crashing down, whereas with a vegan brownie for example, it's got more nutrition so you feel better for that whole circle."