Sara Sigmundsdottir in Two-Piece Workout Gear is "Empowered"

Sara Sigmundsdottir is a professional weightlifter. Naturally, she has to stay fit on a consistent basis. Sigmundsdottir shared a video of herself in the gym on Instagram recently. In it, she is seen doing assisted crunches and using an exercise bike. She captioned the post, “Maybe she’s born with it, maybe it’s the new midnight blue top @lskd.” How does she stay so fit? Read on to see 5 ways Sara Sigmundsdottir stays in shape and the photos that prove they work.

1. She Uses An Exercise Bike

Sigmundsdottir likes to use a stationary bike, as you can see in her post. Penn State PRO Wellness states that this has a lot of benefits. “Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance. The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.”

2. She Does Crunches

Sara Sigmundsdottir/Instagram

Sigmundsdottir also likes to do crunches, and is seen doing them in the video. The Mayo Clinic states that crunches have a lot of benefits. “The abdominal crunch is one of the most common exercises used to train the abdominal muscles. The abdominal crunch targets the abdominal muscles, which are part of your core muscle group. The stronger your core muscles, the easier it is to do most physical activities and sports.”

3. She Hikes

Sigmundsdottir likes to go on hikes to stay in shape. She shared these photos on Instagram of herself hiking in Iceland. Sigmundsdottir captioned the post, “Connecting with Mother Earth in the Westfjords of Iceland. 📍Dynjandi. 📍Bolafjall. 📍Látrabjarg. 📍Rauðisandur. 📍Laugarnessundlaug. Thank you @bluecarrental for providing me with the best vehicle for them rough roads up west. Thank you @ice_caravan for providing me with the best hotel on wheels that I could bring everywhere. P.s if you want to see more of this beautful scenery of Iceland…. 🔜 youtube.”

4. She Rows

Sigmundsdottir likes to use a rowing machine to stay fit. She is seen doing so in this set of gym photos she posted on Instagram. She captioned the post, “Aaaand were back in action , not bad starting this training phase in Mcquaids HQ.” The Cleveland Clinic states that rowing has a lot of benefits. “You may not think about the way you carry yourself as a strength thing, but it is. Strong core and back muscles help maintain your posture and reduce pressure on your spinal column. And — while the brain is crucial to balance and coordination — so are our muscles. They help us react quickly and prevent falls.”

5. She Lifts Weights

Sigmundsdottir likes to lift weights to stay in shape. She shared this video on Instagram of herself doing so, captioning it, “Where focus goes energy flows.” ACE Fitness states that this 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.”

Emily Hayden is a fitness trainer with a large following on social media. She is about to participate in a secret project and is making sure to train hard for it. Hayden recently shared a workout video with a friend on Instagram. In it, they are seen doing things like box jumps, slamming weighted balls, and pushing weighted carts. She captioned the post, “What do you think would happen if you went ALL IN on you? No more holding back, no more half efforts, no more excuses, and no more making yourself small. NO. MORE.” How does she stay so fit? Read on to see 5 ways Emily Hayden stays in shape and the photos that prove they work.

1. She Pushes Herself

Hayden makes sure to push herself when she works out. She talked about this in the caption of her post. “Take up space. Face the challenge head on. Dominate what’s in front of you. Give it everything you’ve got. And when you feel like you have nothing left, remember… that moment is exactly why you’re here. Push through and show yourself that you can overcome any obstacle in front of you.”

2. She Strength Trains

Emily Hayden/Instagram

Hayden likes to strength train to stay fit. In her Instagram video, she is seen using a weighted ball and a weighted cart. According to ACE Fitness, these exercises have 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.”

3. She Works Out With A Friend

As you can tell from her video, Hayden likes to work out with a friend. Better Health states that having a friend workout with you can push you. “When you exercise with a friend who’s around the same fitness level as you, you’re more likely to encourage each other and to push a little harder (to increase intensity, for example) than you might do on your own. A friend can bring out your competitive side and spur you on. When you’re ready to give up, the sight of your friend powering on might be just the incentive you need to keep going.”

4. She Does Squats

One workout that Hayden enjoys doing is squats. She shared this video on Instagram of herself doing them with a barbell. Hayden captioned the post, “Do it because you deserve the life that excellence produces. Do it for you. What would you go after if anything was possible? Go after that. How would you show up if you weren’t worried about the judgements of others? Show up like that.”

5. She Uses A Resistance Band

Hayden likes to use a resistance band when she trains her glutes. She shared one of her favorite exercises in this Instagram video. In it, Hayden puts the band on her waist, stretches it out, and does forward bends with a weight. Hayden captioned the post, “Try this on your next glute day! It’s one of my favorite glute exercises. Focus on the efficiency & fullness of each squeeze and give it a full slow stretch at the bottom of the rep. Let me know what you think 💞tag me in your stories if you try it!”

Sarah Sjöström won a gold medal, two silver medals, and one bronze at the 2016 and 2020 Olympic Games, for swimming. Sjöström shared some of her favorite workouts in an Instagram video. In it, Sjöström is seen doing lunges, lateral pulldowns, and shoulder presses with dumbbells. She captioned the post, “Monday gym.” How does she stay so fit? Read on to see 5 ways Sarah Sjöström stays in shape and the photos that prove they work.

1. She Gets Enough Protein

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Sjöström also talked about her diet in her Irmas World interview. She says that she makes sure to eat enough protein. “There is no special diet. But during my hard training periods I try to make sure I eat enough protein and carbs to recover better. I don’t count calories, I have just learned how much I need. I also try to eat breakfast, lunch, dinner and snacks in between meals at the same time every day. During competitions, I have protein/energy bars and after competitions and trainings protein and carb shakes or bars help me regain my energy.”

2. She Takes Care Of Her Hair & Skin

Spending so much time in the water can be rough on your hair and skin. Sjöström shares how she manages it with Irmas World. “I have to put on face cream every time I get out of the pool, especially if I’m training in the sun (training camps with a outdoor pool) or during the winter in Sweden. 
I’m not using shampoo and conditioner much, and I’m not brushing my hair after every session. My hair gets used to the water and chlorine if I’m not using too many products . Then my hair gets stronger and much better quality.”

3. She’s Consistent

Sjöström shared her training routine in an interview with Irmas World. She says that she makes sure to be consistent. “Monday to Saturday I do a morning swim, Tuesday and Thursday also an afternoon swim. Monday, Wednesday and Friday afternoon it’s gym, Pilates or climbing. I never count how many hours I train. It always depends on what kind of session I’m doing. But usually it’s 8 swim session and 3 ‘dryland’ sessions.”

4. She Does Pull-Ups

Sarah Sjöström/Instagram

Sjöström is also seen doing pull-ups in her Instagram post. NASM reports that these are a great workout to do. “Biomechanically, pull ups use shoulder adduction as the elbows pull down and back from the sides during the movement, training the lats and upper back in a slightly different way than chin ups. Pull ups use the lats, rhomboids, traps, shoulders, posterior deltoids, and brachialis. Because of the overhand grip, your lats will do the majority of the work since they are getting less help from the biceps.”

5. She Strength Trains

In her Instagram post, Sjöström is seen strength training. According to Reid Health, strength training can help with your metabolism. “Increasing lean muscle mass increases your metabolism. According to the Mayo Clinic strength training builds muscle tissue which burns more calories than fat tissue. With consistent workouts your body fat will decrease and your clothes will be noticeably looser.”

Fitness and health guru, Dani Reardon, is incredibly passionate about yoga, ceremonies, and sound. She reposted a workout photo from @seikridstudio, captioned “💪🏼SCULPT your way to strength + flow! ✨Join us every Monday from 5–6 PM for a powerful Sculpt Class with the incredible @dani.reardon at SEIKRID! This high-energy class combines: 🔥 Cardio to get your heart pumping 💥 Core work to build stability and strength 🧘‍♀️ Vinyasa flow for flexibility and mindfulness 🏋️ Weight training to tone and empower. Led by Dani—a former professional bodybuilder and athlete—you’ll experience her expert guidance and contagious energy as you challenge yourself in this dynamic, full-body workout. Whether you’re here to sweat, strengthen, or connect to your power, Sculpt Class is for you. Let’s build something amazing together!” She wants to teach and inspire others on their mental and physical health journey.

1. She practices yoga

Dani Reardon/Instagram

She loves practicing yoga and teaching others along the way. “Join us tonight for a double feature with Dani at SEIKRID! @dani.reardon ✨🔥 First up is Hot Power Vinyasa, where you’ll get to push your boundaries, meet parts of yourself, and maybe even find a little fun along the way—Dani’s power vinyasa classes are a ceremony in their very nature, and 👀keep an eye out for Dani’s signature dancing warrior!⚔️🌙 Then, settle into Restorative Yoga + Sound, where Dani will guide you into deep rejuvenation, accompanied by her favorite sound instruments,” she reposted on Instagram from @seikridstudio.

2. She pushes through the nerves

She powers through any nerves and remains thankful. “Closing in on the Full Moon Sound Ceremony at Seikrid Studio. Feeling excited and a little nervous. Maybe like I always do. Maybe because I’m bringing new instruments. Or maybe it’s because working with the energy of the moon, sound, and cacao lends itself to a powerful, yet beautiful and transformational journey for all of us,” she said on Instagram on a photo of her at the beach with her instruments. “I am truly humbled that I get to facilitate this sacred evening and be immersed in some of my favorite things. What a gift. I am also humbled that there has been so much interest in people wanting to join us. There are just a few spots left and I trust who ever shows up is exactly who is supposed to be there. In the meantime, doing my best to keep myself steady and centered. Chanting, practicing, and tuning in - letting the energies and instruments guide me. Grateful.”

3. She went from weight training to sculpting

She now focuses more on sculpting her body through yoga, than becoming jacked in the gym. “Once upon a time in a gym far far away…And now in a yoga studio much much closer we are sculpting on Monday nights. The time changed and is now 5pm. My sculpt classes are taking on a ‘shape’ of their own, we warm up and open the body and breath with traditional yoga poses and then move onto strength training with weights and cardio bursts,” she said on Instagram on a photo of her in the gym.

4. She’s confident

She knows that confidence is key. “This little light of mine ✨Used to be too scared to shine. When mine met yours it would run and hide. But in time I came to find. I wanna shine so bright. It makes this whole world smile. And pay back the beautiful feeling. That allows me to be. Whatever I wanna be. And I am gonna be. Free and easy,” she said on Instagram, on a photo of her smiling, relaxing by the water. According to the Cleveland Clinic, “saying positive affirmations to yourself has been shown to help people with boosting their confidence and building better habits.”

5. She’s active

On a series of photos of her in Peru with a group of friends, she captioned it “beyond excited to see, pray, dance, hike, and sing with this crew. I remember the moment we manifested this together in Peru, and now here we are and it’s actually happening. Thanks universe ✨🙏✨ I can’t wait to see what you have in store for us this time… See you beautiful souls in a few hours!” She loves to stay active and spend time outside with her community.

Jen Widerstrom is a fitness expert and podcaster. She is currently training with gladiators. Wiederstrom shared her secrets for staying motivated in a video on Instagram. In it, she is seen on a treadmill. Widerstom says in the video, “I don't want to be here. Want to be here, be here, but come anyways. I'm not homesick because I'm loving every minute here with our pierce, but time is weird. I've got enough in my system to feed a small horse. I miss my bed. I miss the people I care about. But the one thing that always makes me feel better is a gym. I'm going to walk for 10 minutes. I'm going to pick up something heavy, move it slow, move it well, and then go have breakfast with the rest of the gladiators. Lots of protein, lots of water, lots of coffee, and the world will be right again. Just didn't want you guys to think I was perfect.”

1. She Uses A Treadmill

In her Instagram post, Widerstrom is seen on a treadmill. According to Healthy Talbot, this has a lot of benefits. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases.”

2. She Strength Trains

Widerstom shares a lot of fitness tips on Instagram. She shared three in this post’s caption. In it, she revealed that she does a lot of strength training. “Heavy Strength Training. You need to push your effort to an 8 or 9/10 RPE (rate of perceived exertion) in your lifting sessions, 2-3x weekly. (🧐Do you have a strength program yet? Let me know below.)”

3. She Eats Protein

In the same post’s caption, Widerstrom talked about her diet. She revealed that she eats a lot of protein. “Consistency in Protein. Thanks to trailblazing research by @drstacysims we now know that women NEED 1.8-2.2g of protein per kilo of their bodyweight throughout EACH DAY and ideally 40g of that protein is consumed within 30 minutes of completing your workout!”

4. She Takes Care Of Her Gut

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Widerstrom also revealed in the previous post that she prioritizes her gut health. “Feeding My Microbiome. Believe it or not, your gut health is responsible for generating hormones that regulate your metabolism keeping you at a leaner body composition, building muscle, optimize bone density, and even supports your sleep quality! To begin to build a better relationship with your Microbiome, focus on consuming 25g fiber from plants DAILY. Try zucchini, cucumber, mushrooms, spinach, green peas, cauliflower.”

5. She Works Her Arms

Widerstrom shared her favorite arm workout in this Instagram video. She captioned it, “My ☝️ favorite arm combo for creating hard but *not bigger* arm muscles! 5 ROUNDS of: 6-10x Half-rep Tricep Push ups. SS. 10-12x Triple-pump Banded Curls. SS. 60-90sec REST. YOU SHOULD BE GASSED by the end of this!! And if you’re not, it means you need to go slower on your push-ups (keep those 90° angles in your elbows) and heavier on your bands while still hitting full extension of your biceps after every third pump!!”