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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 Heather Connor in Two-Piece Workout Gear Has "Nice Depth"

Here’s how she stays in shape.

Heather Connor at NAPF North Americans.
Heather Connor/Instagram

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


She Lifts Weights

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

She Does Squats

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

She Does Deadlifts

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

Starting From Scratch After An Injury

Mental Health

More For You

Heather Connor at NAPF North Americans.
Heather Connor/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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

She Lifts Weights

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

She Does Squats

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

She Does Deadlifts

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

Starting From Scratch After An Injury

Mental Health

Jessica Buettner
Jessica Buettner/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.

Jessica Buettner is a very successful powerlifter. She is known for winning the IPF World Championships twice. Buettner is recovering from a back injury, and is sharing her recovery process on Instagram. In a video, she is seen doing some weightlifting exercises. Buettner captioned the post, “Training recap 🤡😂 tweaked my back about 3 weeks ago, nothing serious but I’m annoyed at myself for doing it nonetheless because once it seizes up I work long hours standing and it is hard to get back to normal. An ongoing problem for me a couple times a year for the past several years. Anyways, @miketuchscherer has put less specific movements in my program to help me recover and also in the last couple weeks reintroduced squats and deadlifts using the @reactivetrainingsystems framework for doing that and so far it’s been working very well. I also got some advice and adjusted how I stand at work and it’s helping too.”


1. She Lifts Weights

Buettner lifts weights to keep herself in shape. ACE Fitness states that weightlifting has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Deadlifts

Buettner likes to do deadlifts to keep herself in shape. She is seen doing them in this training video on her Instagram. ACE Fitness states that deadlifts have a lot of benefits. “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.”

3. She Does Squats

Buettner also likes to do squats to stay in shape. She shared this video on Instagram of herself doing them. Buettner captioned the post, “I think this is a rep PR on squats but I’m not sure - either way I’m super happy with the way it moved! Queues I still focus on almost every time I squat: -keeping even foot pressure - keeping the bar secure on my upper back. Bracing comes pretty naturally as I warm up, and I do think about things like improving the speed of my descent, and depth. Anyways, happy lifting everyone!”

4. She Hikes

Buettner doesn’t just workout in the gym. She also likes to spend time outside. One thing she likes to do is to go for hikes. Buettner shared this set of photos on Instagram of herself hiking in Malta. She captioned the post, “An amazing day in Malta 📍trained, saw some ancient ruins, a cathedral and some amazing sights. They introduced a one day break in the competition schedule at IPF worlds this year and I’m a big fan.”

5. She Doesn’t Focus On Being Perfect

Buettner doesn’t focus on being perfect, especially on social media. She talked about this in the caption of this Instagram post. “A quick tip to make you feel better if you’re filming yourself in a brightly lit gym. Most people probably know this trick for giving your videos dark Batman vibes, but at any rate remember social media is mostly an illusion and even people like me who don’t edit/photoshop photos still do things like this. Little things that really overemphasize a physique. Anyways have a good day everyone 💪”

Celeb News

Powerlifter Chloe Brennan in Two-Piece Workout Gear is "So Proud of Myself"

She powers through training, focusing on strength, resilience, and growth.

Chloe Brennan.1
Chloe Brennan/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.

Powerlifter and strongwoman Chloe Brennan knows the value of persistence and resilience in her sport. Recently, Brennan celebrated a new milestone on Instagram, sharing a video of herself lifting a long-awaited personal best, captioned, “It’s taken me 3 years to add 5KG to my log… 85KG finally ticked off.” Her fitness journey combines intense strength training with strategic restorative weeks to recharge her muscles. Known for exercises like deadlifts and pushing herself beyond comfort zones, Brennan emphasizes the importance of focusing on gains and trusting the process, even through challenging prep sessions. Her mindset and dedication inspire fans to embrace the grind, stay positive, and celebrate each hard-earned achievement.


1. She Strength Trains

Brennan naturally does a lot of strength training to keep herself 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 Restorative Training

Brennan makes sure to give her body time to recover and doesn’t push herself too hard. One way she does so is by doing restorative training. Brennan talked about this in the caption of this Instagram video. “When your mind and body are feeling zonked from life doing its thing or from hard training or competing it can be super valuable to take a step back and do 1-2 weeks of restorative training where you take a break from hammering your body with heavy loads and just focus on movement quality and feeling good ✌🏻It’s amazing what a bit of a recharge can do, remember. In order to shoot an arrow forward, you must first pull it back.”

3. She Does Deadlifts

One strength training exercise that Brennan likes to do is deadlifts. She is seen doing them in this Instagram video. ACE Fitness states that deadlifts are very beneficial. “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.”

4. She Pushes Herself

Brennan makes sure to push herself when she is training. This means moving outside her comfort zone. Brennan talked about this in the caption of this Instagram post. “Feeling uncomfortable is part of the process. Being scared to fail is normal. The greatest opportunities and outcomes happen when we step outside of our comfort zone. So embrace the fear, feel the discomfort and do the thing anyway.”

5. She Focuses On Her Gains

Brennan makes sure to focus on the positive things when she trains. She talked about this in the caption of this Instagram post. “The final weeks of prep don’t always feel good, I’ll often feel like all of my gains have escaped but it’s super important to trust the process- you are not your final sessions but the result of all of the work put in up to that point ✌🏻This final session I was struggling to pick up 100kg from the floor- but panic we did not- on the day 100kg popped up lovely and moved 77m in 60 seconds for the event win (I hated every second but that’s not the point 🤣)Stop stressing over one or two bad sessions and remember your result will be a reflection of the bigger picture.”

Celeb News

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

She champions strength and advocacy on and off the platform.

Sarah Lanzillo
Sarah Lanzillo/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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


1. She Lifts Weights

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

2. She Works Hard

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

3. She Does Deadlifts

Sarah Lanzillo.3Sarah Lanzillo/Instagram

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

4. She Took Time Off

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

5. She Does Squats

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

Celeb News

Powerlifter Kimberly Walford in Two-Piece Workout Gear Does "Bench I've Been Proud Of"

Powerlifting champion Kimberly Walford shares her go-to moves for strength and recovery.

Kimberly Walford
Kimberly Walford/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.

Kimberly Walford is a legend in powerlifting, having clinched the IPF Championship title an impressive seven times. Alongside her competitive accolades, she’s a dedicated coach who inspires athletes with her strength and expertise. Walford frequently shares insights into her training routines on Instagram, offering a glimpse of the workouts that keep her at the top of her game. In September, she posted a video of herself performing bench presses, reflecting on her journey and the challenges she’s overcome in mastering this lift. She captioned the post, “With my body mechanics, I have never been at an advantage with bench press. However, I never let it stop me from earning a bench I’ve been proud of as well.” Here’s how she trains and stays motivated.


1. She Lifts Weights

Naturally, Walford lifts a lot of weights to keep herself in shape. Weightlifting is very beneficial. ACE Fitness states that not only does it get your body in shape, but it can help with your confidence. “Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a 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.”

2. She Bench Presses

Walford does a lot of workouts with weights to keep herself in shape. As you can see from her Instagram post, one of them is the bench press. Walford doesn’t just bench press with large barbells, however. She shared this video on Instagram of herself doing them with hand dumbbells. Walford captioned it, “110#_49.69kg Dumbbell Press - DB press have always been one of my favorite accessories. I know working on increasing my unilateral strength will help me on improving my bench.”

3. She Does Reverse Hypers

Walford likes to do reverse hypers to keep herself in shape. She shared this video of herself doing them on Instagram. Walford captioned the post, “Back to another favorite accessory of mine - @roguefitness Rhino Reverse Hypers. Literally had to start with only 2.5kg of bar weight. ✅ ⬆️ Posterior Chain muscles strength. ✅ ⬆️ Back resiliency. ✅ Isolate Glutes and Hammies. Thank you @protim for posting your video!!”

4. She Makes Time To Recover

While Walford works out on a regular basis, she makes sure to recover and to not push her body too hard. Walford talked about this in the caption of this Instagram video. “The beginning of a new training cycle is rough on the body. Light way feels heavy and your body sometimes feels a little like it forgot how to lift. We all go through it. Just know it takes a few weeks for your body to recover. Ride it out. Your CNS system will recover and you’ll be back to feeling normal.”

5. She Does Squats

Kimberly WalfordKimberly Walford/Instagram

Walford is seen doing squats in the previous Instagram video. Allina Health states that squats are very beneficial. “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. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery.”

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
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
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
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.”