Stefanie Williams is strengthening her core – in her workout gear. In a new social media post the fitness expert shows off her amazing body in workout gear while unveiling an effective workout that helped her achieve it. “Total core 🔥🔥Trust me you are just going to want to try this & add this into your weekly routine. Tag a friend so you can both do it it then debrief on how good it is 😮💨🔥,” she wrote in the caption of the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
1. Endometriosis Struggle
Stefanie Williams/Instagram
Stefanie suffers from endometriosis, which inspired her fitness journey. “Around 2018, I was feeling extremely tired, which wasn’t helped by my endometriosis, and I experienced my biggest dip in terms of my Instagram account and my mental health. Once I had laparoscopy surgery, I decided to start actually looking after myself and prioritising me instead. When I moved my account more into the lifestyle side of things, people said I’d lose followers, but it wasn’t worth my mental state trying to please others. I’m so glad I did it. I’ve always said that fitness is a part of my life, but it’s by no means my whole life,” she told Women’s Fitness. “However, once I had my endo operation, I decided I needed to take my health more seriously. Things had got to a point where I had to ask myself if my tiredness was down to endometriosis or because I’d stopped working out and started eating loads of sugar. I had to be very real and brutal with myself because I realised I wasn’t helping myself in that situation.”
2. Walking and Training
Post surgery, she knew she “needed to get moving and start doing things with joy to move more consistently,” she told the publication. “I started walking loads, then jogging, and doing shorter bodyweight workouts, which I absolutely love. With my schedule, it’s very much about seeing what I can fit in while enjoying it, too. When I started moving my body this way, that’s when I started seeing the best results, because I was more consistent and under less pressure, rather than saying, ‘Right, I’m training five days a week and doing legs this day and upper body that day.’ Now, I very much work my entire body two or three times a week, doing 20-minute strength, HIIT and mobility workouts from my WeGLOW app, although I do love to train my legs a bit more, too.”
3. Nutrition
Stefanie stresses the importance of a healthy diet. “I think exercise and good nutrition go hand in hand. For me, it’s all about eating lots of wholesome wholefoods to keep me going because I exercise a lot and am always moving here, there and everywhere. I think some people assume I don’t eat much or that I only eat salad, but my mum always cooked healthy homemade meals for me and my family, my husband and I are real foodies,” she says. “I love sandwiches, baked potatoes and beans on toast – some of my colleagues say I eat like a student! But I do think there’s a lot of confusion surrounding healthy eating these days. The key is to figure out what works for you, and that comes with time, not from copying other people’s diets.”
4. Protein
Stefanie understands the importance of protein. “When I first got into fitness, I felt like I had to get loads of protein in by drinking protein shakes. But that didn’t work for me – I like to eat my food! I prefer to get all my nutrients from my meals, so I like food in its natural form and not super processed. I eat three meals a day, but I’m also a snacker and I constantly graze on fruit throughout the day,” she says. “I also make little homemade protein bars in bulk so I can grab them anytime, but I prefer to take 10 minutes out of my day to sit down and eat. Don’t get me wrong, if I’m having a busy day, I might have to grab a sandwich after a workout and eat it on-the-go just to get some food in me. But when I’m in the office, I take time out to eat. I like to remember that I’ve eaten something, rather than finishing a phone call and realising I’ve eaten my lunch without noticing or enjoying it!”
5. Here Is What She Eats in Day
Stefanie unveiled everything she eats in a day to Women’s Fitness.
MORNING
- 6.30am: Hot water with lemon
- 6:31am: Matcha with almond milk
- 7.00am: A handful of cashews before the gym and a big bottle of water (‘I drink lots of water throughout the day, and also love
mixing blackcurrant squash with sparling water.’)
- 08:00am: Peanut Butter Overnight Oats (WeGLOW recipe)
- 08:10am: Apple
- 10:00am: Oat milk flat white (homemade or shop bought) with an On-The-Go Protein Bar (WeGLOW recipe)
- 11:30am: Pear
AFTERNOON
- 13:00: Sweet potato with a can of tuna, mayo, sweetcorn, and jalapeños (baked with toppings on top)
- 15:00: Another apple or pear and a can of Diet Coke
EVENING
- 19:00: Fillet of fish with roasted vegetables
- 20:30: One crumpet with a bit of Flora (and sometimes strawberry jam for extra sweetness) with a Fresh Mint & Lemon Tea (our WeGLOW recipe also adds a touch of maple syrup – it completely makes it!)
6. Here Is Her Core Workout
Here is Stefanie’s core workout. She recommends doing 30 seconds each exercise “with minimal rest,” she says. “Then move on the the other side & finish with 60 seconds press ups.”
🍓plank hold
🍓elbow to floor touches
🍓plank pulses
🍓hip dip with leg raise
🍓 needle through
🍓press ups
