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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 Guidolin in Two-Piece Workout Gear Says "Health is Wealth"

Here are her top lifestyle tips.

Leah Groth
By Leah GrothJun 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alberto Plaza
Sophie Guidolin
Sophie Guidolin/Instagram
Leah Groth
By Leah GrothJun 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alberto Plaza
Celeb News

Sophie Guidolin is giving herself a “health is wealth” challenge. In a new social media post the influencer shows off her amazing body in a two-piece, belly-baring sweatsuit as she discusses her daily health habits. “This is simply a ‘health is wealth’ @thebod_ edit style challenge, no weight loss target, or specific end goal except radical accountability and personal growth. There is no group, book or sign up—it is just me, trying to improve myself every day and embrace growth. Feel free to join in at any time, I am posting these as daily vlog styles. Please note, some of these may be super small, trivial acts I am personally performing. However, it is important this is maintainable for me, is simply about being a better human each day and accountability—not preaching, just sharing,” she writes. How does she approach health and wellness? Here are her top lifestyle tips.

1. Fuel Up with Protein and Energizing Carbs

Sophie.Guidolin.4Sophie Guidolin/Instagram

Sophie fuels up in the morning and afternoon with protein and carbs. “Overnight oats are my go-to and I make my own version of ‘Snicker Oats’ which I never get sick of – oats, water, chocolate protein powder, macadamia butter and maple syrup,” she tells Women FItness. “Overnight oats to provide protein and carbs to fuel my morning workout. Then I love eating a big lunch like butter chicken or teriyaki chicken with rice.”

2. Focus on Macronutrients

A,Calorie,Counting,App,Displayed,On,A,Smartphone,Screen,NextShutterstock

Sophie focuses on macronutrients. “Macros stands for macronutrients – the ‘big three’ components of every food: fats, protein and carbs. By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want. First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round,” she tells Women Fitness.

3. Exercise Daily

Sophie.Guidolin .1Sophie Guidolin/Instagram

Sophie works out How often does she work out? “3-4 in a normal week, 4-5 in the lead-up to a competition,” she tells Women Fitness. “The alarm goes off at 4:30am. I get up, get dressed, grab my overnight oats from the fridge (which I eat in the car), hit the gym for a weights session and am back at home before my four children are awake and ready to start their day.”

4. Lift Weights

Sophie.Guidolin.3Sophie Guidolin/Instagram

Sophie recommends weight lifting. “I LOVE weight training. I do minimal ‘traditional’ cardio, but a solid weight session can get your heart pumping as much as a cardio sesh – with a longer after-burn,” she says. For legs, I love squats, sumo deadlifts and hip thrusts. For abs, I actually find that the compound lifts train my core without the need for specific ‘ab’ workouts. For upper body, pull-ups are key. I love rows because they help with my posture (I have scoliosis) and like pull down as it helps develop the muscles required to assist in pull ups!”

5. Count Reps

Sophie.Guidolin.5Sophie Guidolin/Instagram

Sophie stresses the importance of counting reps in a recent post. “There is a rep range of 10-14 that is the golden ticket to hypertrophy, where muscles whisper (or sometimes shout), ‘We’re growing, babe!’ 📈 It’s like baking the perfect cake - the right ingredients, the right time, and boom - masterpiece! 🎂 However, I like to focus on 4-6 reps (SUPER heavy!) then 10-14 reps and then a VOLUME day.... 42+ reps.. hahaha like my 8kg dumbbell curls,” she says.

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Sophie Guidolin in Two-Piece Workout Gear Says "Health is Wealth"

Here are her top lifestyle tips.

Sophie Guidolin
Sophie Guidolin/Instagram
Leah Groth
By Leah GrothJun 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Sophie Guidolin is giving herself a “health is wealth” challenge. In a new social media post the influencer shows off her amazing body in a two-piece, belly-baring sweatsuit as she discusses her daily health habits. “This is simply a ‘health is wealth’ @thebod_ edit style challenge, no weight loss target, or specific end goal except radical accountability and personal growth. There is no group, book or sign up—it is just me, trying to improve myself every day and embrace growth. Feel free to join in at any time, I am posting these as daily vlog styles. Please note, some of these may be super small, trivial acts I am personally performing. However, it is important this is maintainable for me, is simply about being a better human each day and accountability—not preaching, just sharing,” she writes. How does she approach health and wellness? Here are her top lifestyle tips.

1. Fuel Up with Protein and Energizing Carbs

Sophie.Guidolin.4Sophie Guidolin/Instagram

Sophie fuels up in the morning and afternoon with protein and carbs. “Overnight oats are my go-to and I make my own version of ‘Snicker Oats’ which I never get sick of – oats, water, chocolate protein powder, macadamia butter and maple syrup,” she tells Women FItness. “Overnight oats to provide protein and carbs to fuel my morning workout. Then I love eating a big lunch like butter chicken or teriyaki chicken with rice.”

2. Focus on Macronutrients

A,Calorie,Counting,App,Displayed,On,A,Smartphone,Screen,NextShutterstock

Sophie focuses on macronutrients. “Macros stands for macronutrients – the ‘big three’ components of every food: fats, protein and carbs. By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want. First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round,” she tells Women Fitness.

3. Exercise Daily

Sophie.Guidolin .1Sophie Guidolin/Instagram

Sophie works out How often does she work out? “3-4 in a normal week, 4-5 in the lead-up to a competition,” she tells Women Fitness. “The alarm goes off at 4:30am. I get up, get dressed, grab my overnight oats from the fridge (which I eat in the car), hit the gym for a weights session and am back at home before my four children are awake and ready to start their day.”

4. Lift Weights

Sophie.Guidolin.3Sophie Guidolin/Instagram

Sophie recommends weight lifting. “I LOVE weight training. I do minimal ‘traditional’ cardio, but a solid weight session can get your heart pumping as much as a cardio sesh – with a longer after-burn,” she says. For legs, I love squats, sumo deadlifts and hip thrusts. For abs, I actually find that the compound lifts train my core without the need for specific ‘ab’ workouts. For upper body, pull-ups are key. I love rows because they help with my posture (I have scoliosis) and like pull down as it helps develop the muscles required to assist in pull ups!”

5. Count Reps

Sophie.Guidolin.5Sophie Guidolin/Instagram

Sophie stresses the importance of counting reps in a recent post. “There is a rep range of 10-14 that is the golden ticket to hypertrophy, where muscles whisper (or sometimes shout), ‘We’re growing, babe!’ 📈 It’s like baking the perfect cake - the right ingredients, the right time, and boom - masterpiece! 🎂 However, I like to focus on 4-6 reps (SUPER heavy!) then 10-14 reps and then a VOLUME day.... 42+ reps.. hahaha like my 8kg dumbbell curls,” she says.

Celeb News

Sophie Guidolin in Two-Piece Workout Gear Says "I Push For My Children, For My Community, For Myself"

"I chose and choose differently."

Sophie Guidolin
Sophie Guidolin/Instagram
Leah Groth
By Leah GrothMar 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Sophie Guidolin is sharing an inspiring message – in her workout gear. In a new social media post the personal trainer exercises in a video compilation, showing off her amazingly fit figure. “I’ve faced some low points. We all have. Life can throw a lemon (or six) 🍋, but it’s how you respond that defines you. Every setback I’ve had could have been my reason to give up, to drop the bar, to hide under a rock, to abandon the dream. But I chose and choose differently. I push for my children, for my community, for myself,” she writes in the caption. How does the 34-year-old approach health and wellness? Here is everything you need to know about her lifestyle habits.

1. Morning Workouts 3 to 5 Times a Week

Sophie.Guidolin.4Sophie Guidolin/Instagram

Sophie begins her day with a workout. “The alarm goes off at 4:30am. I get up, get dressed, grab my overnight oats from the fridge (which I eat in the car), hit the gym for a weights session and am back at home before my four children are awake and ready to start their day, she tells Women Fitness. How often does she work out? “3-4 in a normal week, 4-5 in the lead-up to a competition,” she says.

2. Protein and Energizing Carbs

Chocolate,Coconut,Chia,Seeds,Overnight,Oats,On,A,Dark,WoodenShutterstock

Sophie’s go-to breakfast? “Overnight oats are my go-to and I make my own version of ‘Snicker Oats’ which I never get sick of – oats, water, chocolate protein powder, macadamia butter and maple syrup,” she tells Women FItness. “Overnight oats to provide protein and carbs to fuel my morning workout. Then I love eating a big lunch like butter chicken or teriyaki chicken with rice.”

3. Weight Training and Minimal Cardio

Sophie.Guidolin.2Sophie Guidolin/Instagram

Sophie’s go to workout is weight lifting. “I LOVE weight training. I do minimal ‘traditional’ cardio, but a solid weight session can get your heart pumping as much as a cardio sesh – with a longer after-burn,” she says. For legs, I love squats, sumo deadlifts and hip thrusts. For abs, I actually find that the compound lifts train my core without the need for specific ‘ab’ workouts. For upper body, pull-ups are key. I love rows because they help with my posture (I have scoliosis) and like pull down as it helps develop the muscles required to assist in pull ups!”

4. MACROS Diet

Sophie.Guidolin.3Sophie Guidolin/Instagram

Sophie follows the MACROS Diet? “Macros stands for macronutrients – the ‘big three’ components of every food: fats, protein and carbs. By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want. First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round,” she tells Women Fitness.

5. 10 to 14 Reps

Sophie.Guidolin.1Sophie Guidolin/Instagram

In a recent Instagram post, Sophie discusses counting reps. “There is a rep range of 10-14 that is the golden ticket to hypertrophy, where muscles whisper (or sometimes shout), ‘We’re growing, babe!’ 📈 It’s like baking the perfect cake - the right ingredients, the right time, and boom - masterpiece! 🎂 However, I like to focus on 4-6 reps (SUPER heavy!) then 10-14 reps and then a VOLUME day.... 42+ reps.. hahaha like my 8kg dumbbell curls,” she says.

Celeb News

Sophie Grace Holmes Shares "Gym Session This Morning"

Learn about her workout routine, diet, and self-care habits

Sophia Grace Holmes is seen on a run.
Sophia Grace Holmes/Instagram
Leah Groth
By Leah GrothDec 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 Grace Holmes is getting her sweat on in the morning – in her workout gear. In a new social media post the marathon runner shows off her svelte figure wearing a sports bra and leggings in a mirror selfie. “Gym session this morning,” she wrote across the Instagram Stories image. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

She Has Cystic Fibrosis

Sophie was diagnosed with Cystic Fibrosis at four months old and was told she might not live past 16.“Cystic fibrosis is a genetic disease that affects your lungs and digestive system, inherited from birth - although I was actually diagnosed very late,” she told Women’s Health. She added to Strava that she ended up in the hospital at 19 and was told by doctors she "only had a couple of years to live,” she said. “I think this is where the power of naivety can sometimes kick in. I sat there in the hospital thinking ‘I don’t believe you. I don’t have time to die. There are all these things I want to do with my life.’”

Running "Saved My Life" She Says

“Running saved my life. If I hadn’t gone on my journey and decided to challenge myself through running in different ways, who knows whether or not I’d still be here today,” Sophie told Strava. “I believe fitness saved my life, because it’s given me experiences and memories, and it’s also shown me what I am capable of. My happiest times and my happiest memories have been the ones where I've been leaning into the most discomfort.”

Goal Setting

Sophie recently revealed that her goal for 2025 is to complete “12 challenges in 12 months,” she wrote in a post. “I thrive and love big challenges but next year is about being able to achieve smaller but just as significant goals throughout the year to fit into life and staying fit and strong simply say YES to anything. The main goal being I want to see how fast and strong of a runner I can become and add in some different types of adventure to take me back to the mountains, trying new things to push me out of my comfort zone and with few things set already and a dream race in place which I’ll talk about soon its turning into an incredible year. And Also the building blocks to get as strong as I can ready for the big challenge I want to do after…I love setting goals.”

Swimming

As part of her workout split, which she shared on Instagram, Sophie swims. “Weeks out from @newyorkcity_marathon,” she wrote. Why does she swim? “I swim for recovery and to reduce impact plus benefits for my engine and lungs for running,” she said in the post. She does two 30 minute swims per week. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Hiking

Sophia Grace Holmes poses for a after gym selfie.

Sophia Grace Holmes /Instagram

Sophie loves to hike and mountain climb. She even summited Mount Kilimanjaro in 2015, two years after she was told she had years to live. According to the National Parks Service, the physical benefits of hiking include:

  • Building stronger muscles and bones
  • Improving your sense of balance
  • Improving your heart health
  • Decreasing the risk of certain respiratory problems

Celeb News

Sophie Guidolin in Workout Gear Gives Inspirational Fitness Advice

“Turn your time into your transformation.”

Sophie.Guidolin
Ferozan Mast
By Ferozan MastJan 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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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.

Australian health influencer Sophie Guidolin knows first-hand how hard it is to lose weight, especially after having babies. Guidolin, 34, shared a video of herself working out in a variety of different exercise outfits, reminding her followers how important it is to take time for themselves. ️Imagine how YOU could feel in 30 days?!⁣⁣ You will never regret spending time working on YOU. Turn your time into your transformation 🙏,” she captioned the post. Here’s what Guidolin’s fitness regimen looks like, and her best advice for postpartum moms who want to get back into shape.

1. Fitness Journey

Sophie.Guidolin.3Sophie Guidolin/Instagram

Guidolin overhauled her entire health and fitness regimen after gaining 66 pounds through pregnancy. “I gained almost 30 kgs through inactivity and poor nutritional choices, and also developed gestational diabetes,” she told Kidspot Australia. “I suffered from ‘gymtimidation’ and had absolutely no idea how to train when I started. I grew massive shoulders and carved obliques because they were the only body parts I knew how to train! I burned up hours on the treadmill in a bid to get leaner, and I was under-eating, although I didn’t know that at the time.”

2. 2500 Calories a Day

Sophie.Guidolin.6Sophie Guidolin/Instagram

Guidolin took up weight training, upped her calories from 1200 to 2500 a day, and couldn’t believe the results. “The rush I got from weight training was more than anything I had ever experienced,” she told Kidspot Australia. “I still love that feeling of completing a hard training session, and the body confidence that being strong brings. I also realized I could eat all the foods I loved and still achieve the physique I wanted. It was like a magic trick – all of a sudden, exercise transformed from a drudge to a passion, and I could eat anything I wanted. I now eat chocolate, burgers and ice-cream. I just track it and am aware of what I put into my body.”

3. Tracking Her Macros

Sophie.Guidolin.2Sophie Guidolin/Instagram

Guidolin enjoys a balanced diet and tracks her macros to make sure she’s getting all the nutrients she needs. “By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want,” she tells Women Fitness. “First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round.”

4. Moms Need Food

Sophie.Guidolin.5Sophie Guidolin/Instagram

Guidolin has sensible advice for women trying to get back into shape after having a baby. “Moms need food!” she tells Women Fitness. “Too often, moms will prioritize making a healthy lunchbox for their kids, pureeing organic vegetables for their babies or cooking a healthy dinner for the whole family… but then subsist during the day on coffee, muffins or the kids’ leftovers. You can’t train without energy, you won’t sleep well on a sugar roller-coaster, and you certainly won’t get the fitness and physique results you want without planning your food. It’s as simple as making yourself a lunchbox when you make the kids’. Or cooking a double batch of dinner, and storing single-serves in the fridge to ensure you’ve got a wholesome meal on hand.”

5. Dreams and Determination

Sophie.Guidolin.6Sophie Guidolin/Instagram

Guidolin credits her parents with giving the confidence to reach her goals and follow her dreams. “They truly believed that [I can do anything] and allowed me to not only believe it but make decisions with that as my entire life philosophy,” she told Kidspot Australia. “It’s why I don’t flinch when the alarm goes off – I have an opportunity to create the life and career I want, so I leap out of bed ready to conquer the day. My body transformation has been years in the making and started not with the goal of winning a trophy but to prove to myself and my kids that you can do anything you set your mind to.”

Celeb News

IFBB Champ Sophie Guidolin in Two-Piece Workout Gear Says "Focus on What You Stand to Gain"

Here are the 5 fitness rules she follows.

Sophie Guidolin
Sophie Guidolin/Instagram
Leah Groth
By Leah GrothNov 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alberto Plaza

Sophie Guidolin is sharing inspiration with her followers in her workout gear. In a new social media post the IFBB champ shows off her amazing body – including her flat abs – in a two-piece exercise set. “FOCUS ON WHAT YOU STAND TO GAIN,” she writes in the caption. “Too often, we focus on what we’re trying to LOSE. But true transformation happens when we shift our mindset to everything we stand to GAIN. When you make that shift, you start to enjoy the process, focus on your growth, and keep showing up. It’s not just about physical change - it’s about building strength, confidence, and resilience.” How does she approach diet and fitness? Here are 5 rules followers.

1. Rule 1: Exercise Every Day

Sophie Guidolin.1Sophie Guidolin/Instagram

Sophie exercises “3-4 in a normal week, 4-5 in the lead-up to a competition,” she tells Women Fitness. “The alarm goes off at 4:30am. I get up, get dressed, grab my overnight oats from the fridge (which I eat in the car), hit the gym for a weights session and am back at home before my four children are awake and ready to start their day.”

2. Rule 2: Use Fuel As Food

Chocolate,Coconut,Chia,Seeds,Overnight,Oats,On,A,Dark,WoodenShutterstock

Protein and carbs keep Sophie’s body fueled for fitness. “Overnight oats are my go-to and I make my own version of ‘Snicker Oats’ which I never get sick of – oats, water, chocolate protein powder, macadamia butter and maple syrup,” she tells Women FItness. “Overnight oats to provide protein and carbs to fuel my morning workout. Then I love eating a big lunch like butter chicken or teriyaki chicken with rice.”

3. Rule 3: Strength Training Over Cardio

Sophie Guidolin.2Sophie Guidolin/Instagram

“I LOVE weight training. I do minimal ‘traditional’ cardio, but a solid weight session can get your heart pumping as much as a cardio sesh – with a longer after-burn,” she says. For legs, I love squats, sumo deadlifts and hip thrusts. For abs, I actually find that the compound lifts train my core without the need for specific ‘ab’ workouts. For upper body, pull-ups are key. I love rows because they help with my posture (I have scoliosis) and like pull down as it helps develop the muscles required to assist in pull ups!”

4. Rule 4: Balance Macronutrients

Sophie keeps tabs on her macronutrients. “Macros stands for macronutrients – the ‘big three’ components of every food: fats, protein and carbs. By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want. First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round,” she tells Women Fitness.

5. Rule 5: Strive for 10 to 14 Reps

Sophie Guidolin.5Sophie Guidolin/Instagram

Sophie strives for a certain number of reps, she explains in a recent post. “There is a rep range of 10-14 that is the golden ticket to hypertrophy, where muscles whisper (or sometimes shout), ‘We’re growing, babe!’ 📈 It’s like baking the perfect cake - the right ingredients, the right time, and boom - masterpiece! 🎂 However, I like to focus on 4-6 reps (SUPER heavy!) then 10-14 reps and then a VOLUME day.... 42+ reps.. hahaha like my 8kg dumbbell curls,” she says.

Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images
Anna Bechtel
By Anna BechtelFeb 22, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen lifting weights. According to ACE Fitness, doing 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.”

She Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram
Anna Bechtel
By Anna BechtelFeb 20, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says that 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.”

She Does Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “Unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram
Anna Bechtel
By Anna BechtelFeb 19, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”

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