Shelly-Ann Fraser-Pryce in Two-Piece Workout Gear Says "Momentum Takes You Forward!"

Shelly-Ann Fraser-Pryce is training for the Paris Olympics. In a new social media post the Jamaican track and field star, 37, shows off her fit figure and determination while on the track. “Momentum takes you forward!🚀,” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She’s “Not Very Strict” About Her Diet

“I’m not very strict about my diet,” Shelly-Ann confessed to Forbes, She eats pasta, rice, dumplings and bananas. “I eat ground provisions because I am forced to,” she laughs. “My husband says I need to eat them.” She also likes chicken and saltfish. “My coach has always said, as an athlete, as I travel all over the world, I am not eating for taste, I am eating to compete. I’ve seen athletes go to meets and they can’t get what they want so they won’t eat. I will eat whatever is there,” she explains.

2. Training at Least 7.5 Hours a Day

Prior to her Forbes interview, Shelly-Ann worked out from 4:30 am until 9 am. But she wasn’t done. After the interview she headed to the gym for two more hours.

3. Strength Training

Shelly-Ann does a lot of strength training. “All the motivation I need,” she captioned a video. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

4. Her Son and Husband Are Her “Strength”

Shelly-Ann was the oldest woman -- and first mom ever -- to win the 100-meter title at World’s. “A victory for motherhood!” she said, according to the AP. "My secret is just staying humble and just know who you are as a person and athlete and just continue to work hard," she told CNN. "It's a wonderful feeling having my son witnessing this.” She added: “Zyon and my husband have been my strength. When everybody else doubted me, they never did. It’s down to them that I am here again.”

5. Running

As a track star, Shelly-Ann has to run a lot. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

Andrea Shaw, an accomplished and highly regarded bodybuilder, is back in the gym, inspiring her followers with another intense training session. In a recent Instagram video, Shaw showcases her impressive strength as she works through various exercises using hand dumbbells and machines. “Back to work with @k.j.kreates 🎥 💪🏾🙌🏾 and @mutantnation,” she captioned the post. Known for her dedication to building solid, shapely muscle, Shaw consistently shares her favorite workouts with her followers, offering a glimpse into the discipline required to compete at the highest level of bodybuilding. From chest presses to shoulder raises, her routine focuses on strength, symmetry, and muscle definition. Shaw also emphasizes the importance of patience and personalized training, noting that mastering your body takes time. Here’s a look at the exercises Shaw incorporates into her routine and the wisdom she’s gained from years of experience in the sport.

1. She Uses Weights

Shaw shared some of her fitness secrets with Muscle & Fitness. She says that she likes to lift weights. “I want to build as much solid muscle mass as I can,” she said. “And that means working with heavy weight all the time. But I want shapely muscle, not the kind of slab muscle you see with a powerlifter. So, I have always kept the reps high.”

2. She Works Her Chest

Shaw shares a lot of her favorite workouts on Instagram. In many of them, she focuses on a specific body part. Shaw shared her favorite chest exercises in this Instagram video. She captioned it, “Chest workout. 💪🏾 Hammer Strength Chest Press. Dumbbell Incline Press. Cable Incline Pec Fly. Seated Tricep Press/Pushdowns. 1 Arm Hammer Strength Chest Press. Low Pulley Pec Fly. Cable Chest Flys (Flat). Dumbbell Chest Press (Flat).”

3. She Works Her Shoulders

Shaw shared her favorite shoulder exercises in this Instagram video. She captioned it, “Today’s shoulder 💪🏾 workout: 1. Angled Deltoid Raises (Dumbbells). 2. Incline Bench Front Raises (Barbell). 3. Forward Leaning Front Raises (Barbell). 4. Side Lying Lateral Raise (Dumbbell). 5. Alternating Front Raises (Dumbbell). 6. Tilted Cable Front Raises (Cable Pulley)”

1. She Knows What Works For Her

Shaw talked about developing a specific training style with Muscle & Fitness. “I started out with a more conventional approach to training,” she says. “It was only after many years of working out that I developed my individual approach. It took a long time for me to learn my body. I may very well make changes to my routine in the future. I will go by how I feel and what progress I am making.”

5. She’s Patient

For Shaw, bodybuilding is all about patience. She advised other aspiring bodybuilders to be the same way in her Muscle & Fitness interview. “You can’t really peak that often,” she advises. “And when you try, it means you are slowing down your path to ultimate genetic potential. You can’t really grow when you are on a severe diet all the time.”

Jessica Arevalo is a bodybuilder and fitness influencer. She shares a lot of workout videos on her Instagram. In December, she shared an upper body workout on her page. In it, she is seen using dumbbells, landmines, and strength training machines. Arevalo captioned the post, “RENT IS DUE EVERYDAY!😤I don’t know who needs to hear this but GET UP! GET GOING! WE DON’T GET TIME BACK! DO YOUR BEST TODAY HOWEVER THAT MAY LOOK! I BELIEVE IN YA’LL!💪🏼” How does she stay so fit? Read on to see 5 ways Jessica Arevalo stays in shape and the photos that prove they work.

1. She’s Consistent

As you can see from the caption of her post, Arevalo is consistent with working out. The Mayo Clinic recommends this. “Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.”

2. She Strength Trains

Arevalo likes to strength train. She shared this video of herself doing a lot of strength training exercises on Instagram. In it, Arevalo does machine chest presses, military shoulder presses, and bicep curls, among other exercises. She captioned the post, “You have to understand that the journey in life will never get easier, we only get stronger. You make a choice to man up and move forward or make excuses and go backwards. It’s up to you!”

3. She Works Her Upper Body

Arevalo shares a lot of upper body workouts on Instagram, including this video. She captioned the post, “FULL UPPER BODY WORKOUT POWERED BY| @essinutrition. OUTFIT DETAILS| @jessicaarevalocollection. NOW TAKING NEW CLIENTS START YOUR JOURNEY WITH ME TODAY! LINK IN BIO TO SIGN UP!💪🏼 Full upper body workout!👇🏼 Incline Chest Press. Neutral Grip Pulldowns. Landmine Press. Close Grip Seated Row. Lateral Raise Machine. EZ Bar Curls. Skull Crushers. Every exercise I do 4 sets (including 1 warm up set) 8-10 reps & 60 second rests in between! If you try this workout let me know how you like it!”

4. She’s Motivated

Arevalo shares what motivates her with Simply Shredded. “Growing up, I had nothing and experienced a lot of hardships and learned at a young age to work hard in whatever I did. I couldn’t give up because I didn’t have anything to fall back on. My motivation comes from how far I have come; I have overcome depression, alcohol addiction, anxiety, panic attacks and every kind of abuse you can think of. The fact that I fought my way out of the impossible lets me know that anything is possible. Now that I can inspire women all over the world is very motivating for me.”

5. She Does Lunges

Arevalo likes to do lunges to stay in shape. She talked about this with Simply Shredded. “I love lunges because they are the best for keeping those glutes in shape!” ACE Fitness states that lunges have a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami.”

Meggan Grubb has a massive online community of 1.3M followers. The fitness influencer aims to inspire others to be the best version of themselves. “Ready to builddddd + get into a solid lifting routine again!!! Who wants some help with that too + fancies doing it with me,” she asked on her Instagram stories, posing in the gym for a mirror selfie. Here’s what Meggan does to maintain her health and wellness, and continue working towards her fitness goals.

1. She keeps moving

Meggan Grubb/Instagram

She continued to move and feel good throughout her pregnancy. “Feel so so sooo lucky to have been able to continue to move throughout my pregnancy and fill my body with endorphins, energy, strength and power. Exercise makes me feel so happy and makes me feel like me, I’ve never been more grateful for my body being able to move + grow my little baby too,” she said on Instagram. “Don’t get me wrong, training throughout pregnancy is 10000% not for everyone - it’ll depend on your symptoms, if you’re high risk and what you did prior to being pregnant so I in no way want this to make any mamas feel pressured but..If you can and you WANT to, keep going and keep moving that bod mama. Whether it’s weightlifting, pilates, yoga, walks! Movement will help you feel happier, healthier, lighter + actually helps with the aches and pains even if it feels like there’s no way it could. It really really will 💕 the mental strength you’ll gain from pushing through the harder days will be so beneficial too.”

2. She stays motivated

She remains motivated and active, keeping up with her routine and fitness goals. “Healthy happy strong women, let’s say it louder!!! Tag someone who needs to hear this today. Can’t wait to tell my baby girl this forever,” she said on Instagram. According to Health Direct, “most people struggle with motivation, but it is even more challenging if you have mental health issues such as depression or anxiety. Here are some tips: set yourself one specific, achievable goal. Think about how to include that goal in your life, what you need to do to make it happen. Then put a timeframe on it (such as one week or one month). Break your goal into small, easy tasks and set regular reminders to complete each step. Use your family and friends as support – tell them about your goals and encourage them to help keep you motivated.”

3. She factors in quick and effective workouts

She fits in quick, effective workouts. She posted “30 minute glutes ✨Your weekly reminder that you don’t need to spend hours in the gym, a 20-30 minute blast is SO beneficial 🤌🏼For my busy gals on the go this booty session is perrrrrrfect. I’m currently writing + testing sessions just like this for a new summer programme where all the workouts are going to be super compact but still effective for when you have less time, are on holiday this summer or just want something quick but killer for the muscles,” on Instagram to inspire those with minimal time to still factor in a workout.

4. She wants to be an inspiration

She wants to inspire her family to be active and healthy as they grow. “One thing I’m so passionate about now I’m a mum is to ensure Winnie grows up in an environment where she can see and feel how positive being active can be. She’s so much more likely to carry that feeling towards movement into her adult life then. It’s really hard getting into fitness as an adult if you don’t have any kind of foundation, I think it’s a huge reason the fitness industry was extremely male dominant for years. So many women grew up believing fitness was for boys, PE was for boys, we would get bulky and ‘manly’ if we did it,” she said on Instagram.

5. She’s positive

She stays positive with a healthy, happy mindset. “A mid week feel good reminder for you 🍓✨❤️‍🩹🌸 life’s way way too short to live seeing the glass half empty!! Look for the best in the people you meet, not the worst. Be silly like it’s 2k12 again. Tell the people you love that you love them as much as you can, it’s not weird!! Enjoy each day, the exciting ones AND the mundane ones - (cos there’s usually lots of them too.) Sit in the slower moments and be present. Look up and notice the little things and joys in life. Send this to a bestie who needs a lil positive pick me up today, cos they deserve it,” she said on Instagram.