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

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/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

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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/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/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/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.

Michelle Hunziker, the TV presenter and fitness maven, loves to preach the ideals of self-esteem. In fact, she just shared an empowering new video on her Instagram stories. In it, Hunziker danced in her room. She wore a pink bathing suit top, showing off figure. Hunziker captioned the video, “Self love.” How does she stay so fit? Read on to see 5 ways Michelle Hunziker stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Gives Back

Michelle Hunziker/Instagram

Hunziker is an avid humanitarian. One cause that she is particularly passionate about is violence against women. She has done several events for charity, including this outdoor session, which she shared highlights from on Instagram. She captioned the video, “After these emotions, after these two days spent together with this intensity ... I can only say thank you from the bottom of my heart for having been there and for having fought with us in all senses ... but above all against violence against women. IRON PEOPLE you have been crazy !!”

2. She Swims

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Hunziker loves to go to the beach, since she loves to swim and spend time in the water. She has posted several videos and photos on Instagram of herself at the beach. She posted this reel of herself jumping off a boat in Italy. Hunziker captioned it, “I could literally live on the sea in the sea, explore this magical country from the sea, since the boot is completely immersed and wet by the sea ... look at the horizons and let my soul fly without giving it any boundaries, no restrictions ... what a dream ... I feel a lot of gratitude ... I love to breathe the iodine deeply and feel the breeze that caresses your face at sunset still full of salt on your skin ... a side glance of a dolphin playing with the boat at sea satisfies me more than anything else in the world. I fell in love with this country a long time ago and after the covid I decided to go and visit it to exhaustion ... (as soon as I can between the thousands of daily commitments) to get to know every island, every region, every mountain, every dialect.”

3. She Does Outdoor Workout Events

Michelle Hunziker/Instagram

Hunziker is passionate about fitness, and she wants to share that passion with others. She likes to do outdoor fitness sessions, and advertised one on Instagram. She captioned the video, “Here we are! One year after the success of @ironciapet's first live we are back on the Romagna Riviera with an even more BIG and STRONG event! 2 unmissable days of pure fun, laughter, good Romagna food with ‘foodtrucks’ for you and of course super training and wellness with my entire team of trainers!”

4. She Does Full Body Workouts

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Hunziker shares some of her go-to exercises and workouts on Instagram. In this video, she revealed that she does a lot of full body workouts. In the video, she is seen doing exercises at home with a towel. Hunziker captioned the video, “Here we are ready for a new scary TOTAL BODY workout with our coaches Marco & Costanza! Have you got yourself what you need?”

5. She Does Postural Gymnastics

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Hunziker revealed to Oggi that she has some back injuries and problems, which forced her to change her workout routines. She says that she started to do postural gymnastics to help her back. “I sneezed and my back got stuck. It is there that I discovered postural gymnastics which, together with pilates, changed my life, I never had pain again.”

Luciana Aymar is walking on the beach in her swimsuit. The Argentine field hockey star shows off her flat abs and fit figure in one of her latest social media posts. “Goddess friend,” commented one of her followers on the series of Instagram snaps. “What a woman,” added another. How does she stay so fit? Read on to see 7 ways Luciana Aymar stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Is Disciplined

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Luciana has been disciplined since she was very young. “When I was 17 years old, I had to travel to Buenos Aires every week to train. I would get up on Sundays at 3 a.m. and take a bus to be in Buenos Aires at 7 a.m., to start training at 8 a.m. sharp,” she told Olympics.com. “I came back from Buenos Aires on Thursday to get to my club training on Thursday afternoon. Then I would play on Saturday and go back out on Sunday to Buenos Aires.“I did this crazy routine for many years. My head was determined I would be the best player I could be.”

2. She Trains Hard

Luciana is no stranger to tough workouts. “We started training double shifts every day, lifting weights, running marathons with weight vests on, training in the pool and running on the track,” she told Olympics. “The change in our bodies and in our minds was radical. In four years, we created a group of people passionate about hockey with the clear conviction of becoming the best.”

3. She Prioritizes Her Family

After retiring, Luciana is focused on her family. “Today my energy is set on trying to live a normal life, learning to live in a relationship with another person and not with my sport,” she told Olympics. “When I stopped playing I distanced myself to be able to fully release my sport.”

4. Exercise Makes Her Happy

Luciana’s workouts now fuel her happiness. “After several months we are gradually returning to a training routine, today with the only objective of being active. Training does me good physically and emotionally. It is always a place, a space that makes me happy,” she captioned a post.

5. She Does Cardio and Strength Training

In the same video, Luciana lifts weights and rides on a spin bike – a great cardio workout. She also goes for lots of walks with her children, and does running drills as part of her training. Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

Sasha Gollish is a fitness coach, running enthusiast, and influencer who shares her journey and tips on Instagram. Known for her inspiring content, Gollish encourages her followers to embrace fitness, resilience, and self-love. Recently, she shared a heartfelt post about her mission, writing, “Join me on my journey as I aim to be a better mentor, advocate, and inspiration paving the way in sport, research, and advocacy.” A runner at heart, Gollish combines her expertise in fitness with a passion for creating inclusive spaces, especially for women. From promoting self-love to bouncing back from setbacks, Gollish proves that fitness is about more than just physical health—it’s about building strength in mind and body.

1. She Runs

Gollish shares a lot of running content on her Instagram. She shared this post of a race she did. Valley Oaks Health states that running has a lot of health benefits, including helping with your sleep. “The positive impacts of a run extend beyond the finish line and into bedtime. Studies show that aerobic exercise such as running can significantly improve the quality of sleep, even for those suffering from insomnia. Running has also been linked to a reduction in daytime drowsiness, meaning you’ll have more energy for your day and less fatigue to fight through.”

2. She Maximizes Her Workouts

When Gollish works out, she makes sure to get the most out of it. She shared her tips for maximizing workouts in the caption of this Instagram post. “5 Tips to Maximize your Training Gains. 1️⃣ Include a proper warm up 2️⃣ Strengthen your accessory muscles 3️⃣ Incorporate both strength training and cardiovascular stimuli 4️⃣ Do things you love that move your body 5️⃣ Maximize your sleep to recover better (psst This is where a natural sleep supplement like @thirdzyhq can do wonders).”

3. She Wants To Inspire Others

One thing that Gollish is passionate about is inspiring others, particularly women. She revealed in the caption of this Instagram post that this is why she’s a fitness coach. “As a researcher, coach, and advocate, I’m passionate about creating supportive spaces where women can feel strong, confident, and connected. This study is about much more than fitness—it’s about finding strength, resilience, and community through sport. ✨🤝🏃‍♀️💥 We want to help you to build inclusive environments where every woman feels empowered to move her mind and body. 🏃‍♀️💥”

4. She’s All About Self-Love

Gollish wants to promote the concept of self-love. She talked about this in the caption of this Instagram post. “Yup, I’m human. And every time I open these photos from the @wabudapest23 championships, instead of seeing an amazing accomplishment, I see my thunder thighs. I don’t see the strength and the beauty in my thighs immediately. I compare them to what I think my thighs are supposed to look like. My thighs are meant to look exactly as they do. Because they allow me to continue to pursue the things I love at a high performance level. Give yourself a little self compassion and a lot of self love.”

5. She Doesn’t Let Setbacks Define Her

Gollish does a lot of races, and they don’t always go well. However, she doesn’t let these setbacks define her and hold her back. Gollish talked about this in the caption of this Instagram post. “I had a blast out there! The views were incredible. Why was I focused on the views? Because my calves seized 1k into the race. So I kept having to turn around and face downhill to stretch them out. Instead of getting angry and frustrated with myself and circumstance I just embraced it. Bad races happen. They don’t define you. What defines you is how you react, not even in the moment but overall (yes, it is ok to be mad sometimes!). Thank you to every human who made me laugh and smile out there, especially @michellesammet for capturing this video towards the finish.”