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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.

Survivor Star Kendra McQuarrie Shares Swimsuit Photo of “Winner”

She’ll always be a winner.

FACT CHECKED BY Alberto Plaza
Kendra McQuarrie
Kendra McQuarrie/Instagram
FACT CHECKED BY Alberto Plaza
Survivor star Kendra McQuarrie may not have won the show—but according to her social media, she won in other ways. McQuarrie shared a picture of herself back in Taos County, New Mexico, posing in a bright one-piece swimsuit while sipping on a drink. “Winner winner chicken dinner,” she captioned the post. “Loving this vibe for you!” a fan commented. Here’s what McQuarrie has to say about her time on the show.

1. Grateful For Survivor


McQuarrie is philosophical about her time on Survivor. “I just got blindsided and I’m just bummed at myself for not following my gut even though I’m a gut player,” she says. “I don’t even care that I’m starving, I don’t even care that it’s raining… I love feeling alive and free and having an adventure. This is the greatest adventure I’ve ever had and I’m so grateful for the opportunity.”

2. She Loves a Challenge

McQuarrie loves new adventures. “I love to challenge myself and put myself in situations to grow as a person,” she says. “Survivor checks all the boxes for me as far as an adventure goes and then some! Walking the Camino Primitivo in Spain by myself definitely prepared me for this game! Walking alone over 15 miles in a day in a new country with nothing but my backpack showed me how determined and resourceful I am.”

3. She’s a Comedian

Kendra.McQuarrie.1Kendra McQuarrie/Instagram

McQuarrie loves making people laugh. “I've been told I'm intimidating,” she says. “I stand at around 5'10". I have broad shoulders. I am confident; I definitely walk into a room with purpose. I hold myself very high. And I have a big personality. So, I take up a lot of space, but I'm hoping that I am also really goofy. I was the class clown in elementary school, middle school, high school. I was a stand-up comedian. I'm always trying to do something to make people laugh. And so I'm hoping that my goofiness, lightheartedness, and ability to make literally anything into a joke kind of takes that off.”

4. Relating To Contestants

`Kendra McQuarrie/Instagram

McQuarrie relates to past Survivor contestants. “I see bits of myself in a lot of strong female players, like Amanda, Michele, and Kim,” she says. “But the first player I really connected with is Carolyn from season 44! Like her, I am not afraid to be myself and let my freak flag fly. I love her authenticity and hope to bring that into the game myself.”

5. She’s Spiritual

McQuarrie is very much into the spiritual side of life. “I'm a spiritual ‘woo’ girl,” she says. “I freaking love astrology. I'm wearing coyote teeth on my earrings. I have all these tattoos; I have crazy hair. I can also pretty much recite any rap song that you throw my way. So I am a lot in one. And I hope that people don't see the competitive, intimidating part of me. I'm trying to give off more, "I'm happy-go-lucky. I love to travel. Astrology." I'm trying to play not as aware and observant as I am, but also still be myself because that is still myself.”

More For You

Kendra McQuarrie
Kendra McQuarrie/Instagram
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.

Survivor star Kendra McQuarrie may not have won the show—but according to her social media, she won in other ways. McQuarrie shared a picture of herself back in Taos County, New Mexico, posing in a bright one-piece swimsuit while sipping on a drink. “Winner winner chicken dinner,” she captioned the post. “Loving this vibe for you!” a fan commented. Here’s what McQuarrie has to say about her time on the show.

1. Grateful For Survivor

McQuarrie is philosophical about her time on Survivor. “I just got blindsided and I’m just bummed at myself for not following my gut even though I’m a gut player,” she says. “I don’t even care that I’m starving, I don’t even care that it’s raining… I love feeling alive and free and having an adventure. This is the greatest adventure I’ve ever had and I’m so grateful for the opportunity.”

2. She Loves a Challenge

McQuarrie loves new adventures. “I love to challenge myself and put myself in situations to grow as a person,” she says. “Survivor checks all the boxes for me as far as an adventure goes and then some! Walking the Camino Primitivo in Spain by myself definitely prepared me for this game! Walking alone over 15 miles in a day in a new country with nothing but my backpack showed me how determined and resourceful I am.”

3. She’s a Comedian

Kendra.McQuarrie.1Kendra McQuarrie/Instagram

McQuarrie loves making people laugh. “I've been told I'm intimidating,” she says. “I stand at around 5'10". I have broad shoulders. I am confident; I definitely walk into a room with purpose. I hold myself very high. And I have a big personality. So, I take up a lot of space, but I'm hoping that I am also really goofy. I was the class clown in elementary school, middle school, high school. I was a stand-up comedian. I'm always trying to do something to make people laugh. And so I'm hoping that my goofiness, lightheartedness, and ability to make literally anything into a joke kind of takes that off.”

4. Relating To Contestants

`Kendra McQuarrie/Instagram

McQuarrie relates to past Survivor contestants. “I see bits of myself in a lot of strong female players, like Amanda, Michele, and Kim,” she says. “But the first player I really connected with is Carolyn from season 44! Like her, I am not afraid to be myself and let my freak flag fly. I love her authenticity and hope to bring that into the game myself.”

5. She’s Spiritual

McQuarrie is very much into the spiritual side of life. “I'm a spiritual ‘woo’ girl,” she says. “I freaking love astrology. I'm wearing coyote teeth on my earrings. I have all these tattoos; I have crazy hair. I can also pretty much recite any rap song that you throw my way. So I am a lot in one. And I hope that people don't see the competitive, intimidating part of me. I'm trying to give off more, "I'm happy-go-lucky. I love to travel. Astrology." I'm trying to play not as aware and observant as I am, but also still be myself because that is still myself.”

Danni.Boatwright
Danni Boatwright/Instagram
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.

Survivor season 11 star Danni Boatwright is lucky enough to have a beautifully landscaped yard complete with pool in her Western Shawnee, Kansas home, and takes advantage of it year-round. Boatwright, 48, shared a picture of herself on social media posing in a bright red one-piece swimsuit, her pool and lush green lawn in the background. “So excited!” a friend commented. Boatwright is a hardened extreme reality TV veteran—here’s how she maintains the endurance of a winner.

1. Training Before the Jungle

Boatwright made sure she was prepared for the hardships of the jungle before taking part in Survivor season 11 in Guatemala. “I trained really hard before I left, working out with a trainer and really preparing myself for the physical challenges I knew I would face in the jungle,” she says. “I also worked on puzzles to prepare my mind and watched all prior seasons of the show and read books on it, as well.”

2. Puzzle Challenges

White,Details,Of,Puzzle,On,Orange,Background.Shutterstock

Boatwright says her biggest weakness when it comes to Survivor is doing puzzles. “I can be the first to the puzzle, and since I knew I was coming on, I've been doing puzzles,” she says. “Like, my eight-year-old beats me at puzzles. So I don't know how much I've improved. It's just because I've never had a passion for them. I'm so ADD and I'm just always on the go, I never sit down to figure those things out, so I've never had any interest in them. Since I knew I was coming back on, I've been working, working, working on them, so we'll see if maybe I have improved in that area.”

3. Swimming Model

Boatwright once took part in a photo campaign for Speedo Swimwear. “During my modeling career I did an international campaign for Speedo Swimwear that featured all Olympic swimmers—and then lil’ ol’ me,” she says. “I was booked because Speedo thought I had the physique of a swimmer. Guess I missed my calling in life! Maybe I could’ve been an Olympic medalist!”

4. Back On TV

Boatwright was thrilled to return for Survivor: Winners at War 29 seasons after winning in Guatemala. “I don't think, really, I've changed as a person,” she says. “Like, I'm still that same person. My values haven't changed. The only thing that's changed is becoming a wife and a mother, which I think really works great for helping prepare you for Survivor. Because just raising kids, it's a lot of work, a lot of dedication, and a lot of patience. I feel like I'm constantly hunting down hidden immunity idols because I'm trying to find a shoe or a sock or a uniform. So, I've had some practice there. Then, just in being married, marriage is a lot of work. It has great rewards, but it's definitely… you've got to work at it just like you do in the game of Survivor with your relationships you have.”

5. Losing 30 Pounds

Boatwright lost 30 pounds during the 2005 competition, which she made a point of regaining once she was back home again. “We had a wonderful cast. Unfortunately, since tribes swapped I got to meet some other people and it was really great fun as far as that goes, but those conditions were just brutal,” she says. “I mean, I lost 30 pounds. So, at 5'10" I came home 96 pounds. That's awful. Just diarrhea, we were sick from the lake water and we had to eat maggot-infested corn because maggots got into our corn and it was bad. Really bad.”

Parvati.Shallow
Parvati Shallow/Instagram
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.

Survivor: Cook Islands star Parvati Shallow hosted a retreat in Costa Rica last month and was incredibly moved by the experience. Shallow, 41, shared pictures of herself with a group of women posing on the beach in bikinis, looking and feeling fantastic. “Flying home with the fullest heart from leading our Villains women’s retreat in Costa Rica. Truth be told, I considered canceling this retreat. Life is moving fast and I didn’t have space in my calendar to do this. It just didn’t make sense. But, I am so grateful I moved things around, carved out the time and made the effort to show up. Because I am transformed from this brief time in nature with these beautiful, soulful women. I am present in my body and my heart in a new way. Feeling vibrant and deeply alive. When we stop trying to make sense and simply show up, life rewards us with unexpected miracles ✨,” she captioned the post.

1. Perils of Fame

Shallow says the trappings of fame and money overwhelmed her after winning Survivor. “From as early as I can remember, I’ve lived for adventure and experience– discovering what I’m capable of and pushing past my limits,” she says. “When Survivor showed up in my life, I went for it three times. At 25, I won the game and the million-dollar check that went with it. Returning home, without a plan or support system to help me re-integrate into non-reality TV life, I was lost. I had an excess of money and no sense of self. I fell into a fast-paced, Hollywood party crowd and numbed out with alcohol and luxury. From the outside, my life looked delightful. But, I felt like an empty shell.”

2. Life Coach

Shallow started her own coaching company to try and help others. “Now that I am a mom, my deepest driving desire is to model faith and self-trust, to show up with courage and a knowing that everything in life—even the hard stuff—is happening to help us grow into who we’re meant to be,” she says. “This is why I started PS Coaching. I know that when people take the time to get to know themselves, build self-trust and move toward their dreams with courage — the world will become a more fun and loving place to be.”

3. Helping Others

Shallow encourages a holistic approach to helping clients. “I help people to re-establish their most important relationship—their relationship to self—so that they can create their most joyful lives and know that they can handle anything that shows up along the way,” she says. “We work on three levels: body, mind, and soul. Each aspect of ourselves requires a different type of support and understanding. I combine my own personal life experience with my formal training in yoga, meditation, energy healing, and self-development to personalize programs that support individuals and groups on every level of being.”

4. Recruited By Survivor

Kaunas,,Lithuania,2023,May,24:,Most,Popular,Tv,Show,SurvivorShutterstock

Shallow says Survivor went after her and not vice versa. “I actually got recruited,” she says. “I tried out for The Amazing Race with a girlfriend of mine. And they remembered me from finals. So they called me and asked if I wanted to do Survivor and so I just made a tape and went through the finals and went through tons of interviews.”

5. Stereotyped As the Flirty Girl

Shallow thinks her abilities were underestimated when she went on the show, and used it to her advantage. “I think I got stereotyped as being the ditzy, sorority girl or something,” she says. “Like the flirty, cute girl. I knew that was kind of going to be my little niche when I got there. I figured that out once I landed on the island. But I knew personally that I'm a lot tougher and a lot stronger and a lot smarter than a lot of people think. So I kind of used, actually, that stereotype to my advantage and was able to fly a little bit under the radar and be underestimated. And that's what got me so far, I think, in the game.”

Sugar.Kiper
Sugar Kiper/Instagram
FACT CHECKED BY Alberto Plaza

Jessica “Sugar” Kiper is heating up social media in her swimsuit. In a recent post, the Survivor star shows off her amazing body in a bathing suit while hanging out with a pal. “My gf stopped by with flowers & told me some extra cool news!” she captioned the Instagram snap. How does the reality star approach diet and fitness? Celebwell rounded up her top lifestyle habits.


1. She’s “Not At All in Shape”

When on the show, Sugar says that her acting skills helped her. “I am totally not physically fit. I’m not at all in shape,” she told Brooklyn Paper. “I’m an actor…I could lie.”

2. After Survivor She Was “Crazy for a Long Time”

Sugar struggled after the show. “After Gabon, I was bats--- crazy for a long time. I was just floating through life and not paying attention. Eating ALL my friends' leftovers off their plates, and you know, married the director of a movie I was filming two weeks later—a COMPLETE STRANGER (so... not heeding the doctor's warnings AT ALL). It's taken me years and years to come to grips with the PTSD, and mixed emotions over the ‘game,’” she told Entertainment Weekly.

3. She Sleeps and Eats “Whatever” She Wants

Jessica has no desire to go back on Survivor. “I sleep with four pillows and a heating pad and for as long as I like! I eat whatever I want, whenever I want and I get to choose the awesome enlightened people I surround myself with. I enjoy my comfort and loved ones way too much nowadays. I'm gooooooooood,” she told Entertainment Weekly.

4. She Plays Tennis…Sort Of

You might find sugar on the tennis court. “We played for about 10 minutes, but we were both so bad that it was a lot of fun & we laughed a lot… then vowed to start playing for fun soon, because it’s probably way more of a delight if you’re actually good at it!” she captioned a photo of herself during a match.

5. Coffee

Sugar enjoys the perks of coffee. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Celeb News

15 Amazing Bodies of Survivor Stars

Here’s how they stay in shape.

Los,Angeles,-,Dec,19:,Kara,Kay,At,The,"survivor"
Shutterstock
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.

Survivor contestants are known for their incredible resilience, both mentally and physically. So here we delve into the lives of 15 Survivor stars who have not only conquered the challenges of the game but have also maintained impressive fitness and wellness routines in their everyday lives. From yoga enthusiasts to endurance athletes, these individuals continue to inspire their fans with their dedication to health and self-improvement. Join us as we explore the remarkable journeys and fitness regimens of these Survivor legends, starting with the iconic Parvati Shallow and spanning a diverse range of passions and activities that keep them in top shape.


1. Parvati Shallow

Premiere Of CBS' "Survivor" 20th Season - ArrivalsDavid Livingston/Getty Images

Parvati Shallow is considered one of the greatest Survivor players of all time, having played four seasons, made it to the end in two, and winning Survivor: Micronesia. Shallow currently works as a life and meditation coach, sharing her tips on Instagram. In the caption of this post, she writes, “Take your space. Even just 3 minutes of stillness and paying attention to your breath, counts. Even if all you can claim right now is just 3 deep breaths, that’ll do it.”

2. Kara Kay

Los,Angeles,-,Dec,19:,Kara,Kay,At,The,"survivor"Shutterstock

Kara Kay finished fourth on Survivor: David vs. Goliath. She does a lot of outdoor activities to stay in shape. Kay shared this photo of herself biking in an Ironman on Instagram. She captioned the post, “Ironman 70.3 Morro Bay in the books! It was rad to be surrounded by incredible people with the most positive mindsets. I came out of this experience with a newfound respect for endurance athletes, and I’m stoked I made it through to the end! Thank you to everyone who inspired and coached me along the way, to those who rooted me on throughout, and to those who went out of their way to be there at the event.”

3. Ethan Zohn

Change the Game: The Seventh Annual Grassroot Soccer World AIDS Day GalaTheo Wargo/Getty Images

Ethan Zohn is one of Survivor’s biggest fan-favorites, appearing on three seasons, and winning the third season, Survivor: Africa. Zohn had a public battle with cancer, and is open about his health and wellness. He revealed in this Instagram post that he likes to go hiking. “Finally climbed Mt. Washington,” he wrote in the caption. “Hanging with friends and hiking Tuckerman’s Ravine to the top was a great way to end the summer! Highest peak in the Northeast at 6,288 feet. Where should I go next?”

4. Tyson Apostol

"Survivor: Blood Vs Water" Season FinaleTibrina Hobson/WireImage

Tyson Apostol has competed in four seasons of Survivor, won Survivor: Blood vs. Water, and appeared on the first season of The Challenge: USA. Apostol is considered one of the show’s most impressive physical competitors. He currently plays pickleball, and even hosts a podcast about it. Apostol shared this video on Instagram of himself on the court.

5. Michele Fitzgerald

Los,Angeles,-,May,18:,Michele,Fitzgerald,At,The,Survivor:Shutterstock

Michele Fitzgerald has the distinction of never being voted out of Survivor, since she won Survivor: Koah Rong and made it to the end in Survivor: Winners At War. She has also appeared on three seasons of The Challenge. Fitzgerald likes to swim to stay in shape. She shared this video of herself in a pool on Instagram, captioning it, “Pretty cool.”

6. Natalie Anderson

Survivor - San Juan Del Sur "Blood Versus Water"Paul Archuleta/FilmMagic

Natalie Anderson is a reality TV icon. Before Survivor, she and her twin sister, Nadiya, appeared on two seasons of The Amazing Race. The twins would then compete on Survivor: San Juan Del Sur, which Natalie went on to win. Anderson revealed that after the season, she got into CrossFit. She shares a lot of workout videos on Instagram. In this video, she is seen weightlifting. Anderson captioned the post, “To hit a lifetime Personal Best at 37 years old sitting at the lightest consistent weight I've been (minus starving Survivor weight 💀) makes me so happy and proud. Never underestimate what your body is capable of.”

7. Michaela Bradshaw

Celebrity Sightings in Los Angeles - December 13, 2016GP/Star Max/GC Images

Michaela Bradshaw appeared on back to back seasons of Survivor. She competed on Millennials vs. Gen X and Gamechangers. Bradshaw became known for her ability in challenges, which naturally got her an invite to The Challenge. Bradshaw shared this video on Instagram of herself doing plank exercises with a resistance band.

8. Libby Vincek

Texas Motor Speedway Media DayRichard Rodriguez/Getty Images

Libby Vincek first appeared on Survivor: Ghost Island. She is currently appearing on The CW series, Fight To Survive. In addition, Vincek is a personal trainer and shares a lot of workout videos on Instagram. She is currently expecting her first child, and shared this lower body pregnancy workout. Vincek captioned the post, “5 MINUTE LOWER BODY FINISHER!

I’ve been doing this with all of my clients and gosh it just burns so good! Whether you’re pregnant or not this one is sure to leave you 🔥 up! 20 lateral lunges. 15 hip flexor extensions. 10 heel elevated pulses + 5 squats + 10 pulses. Squat hold until failure! (We get 30-40 seconds in).”

9. Chris Underwood

Red Carpet Event For CBS' "Survivor" FinaleTasia Wells/Getty Images

Chris Underwood was the winner of the thirty-eighth season of Survivor, called Edge of Extinction. He is currently competing on The Challenge USA 2. In both shows, Underwood became known for his physical strength. One thing he likes to do to stay in shape is going surfing. Underwood shared this photo of himself at the beach on Instagram, captioning it, “Living for the next wave.”

10. Sebastian Noel

Shutterstock

Sebastian Noel appeared on Survivor: Ghost Island and on The Challenge USA 2. In his spare time, he works as a fisherman, and spends a lot of time diving. Noel shared this video on Instagram of himself snorkeling. He captioned it, “Missing the gin clear waters and exotic corals of Fiji. Loving my @diver_usa wahoo print fins. 💧🪸🤿 Time to go back to my second home!!”

11. Desi Williams

2016 Miss USA Preliminary CompetitionEthan Miller/Getty Images

Desi Williams first appeared on Survivor: Heroes vs. Healers vs. Hustlers. She has also appeared on both seasons of The Challenge USA. Williams likes to hike to keep herself in shape. She shared this hiking video on Instagram, captioning it, “Movement + Nature are essential to my mental health 🏃🏽‍♀️ 🍃A little anxiety is normal, and we all experience it, but you’ve gotta find a healthy way to cope. I do love working out, but more importantly, I love the way I feel when I’m done.”

12. Stephanie Gonzalez

Celebrities Visit SiriusXM MiamiJason Koerner/Getty Images

Like Vincek, Stephanie Gonzalez appeared on both Survivor: Ghost Island and Fight To Survive. Gonzalez likes to snorkel to stay in shape. She shared this video on Instagram of herself in the water, captioning it, “New oceans to explore, new shark species to meet, & new friends @oceanoutfittershawaii to make memories & a little reunion with my Hawaiian big brother from another mother to top it off… CONCLUSION: 5 Out of 5 star of epic experience.”

13. Noelle Lambert

2021 U.S. Paralympic Trials - Portraits and Practice SessionChristian Petersen/Getty Images

Noelle Lambert appeared on Survivor 43, being the third amputee to appear on the show. Lambert is also a Paralympian, competing in track and field. She shared her training process for the event on Instagram. In this set of photos, Lambert is seen weightlifting and running.

14. Chelsea Meissner

"Survivor: One World" Finale And Reunion ShowJim Spellman/WireImage

Chelsea Meissner first appeared on Survivor: One World, where she came in third. She then appeared as a cast member on Bravo’s Southern Charm. She shared these photos on Instagram of herself swimming in Honduras. Meissner captioned the post, “Working on my mind being just as clear.. Peek my highlight reel to view my recent video journal of the breathtaking island of Roatan.”

15. Jaime Lynn Ruiz

jaime-lynn-ruizjaimelynnruiz/Instagram

Jaime Lynn Ruiz appeared on Survivor 44 earlier this year. She likes to garden and grow her own food, and shares highlights on Instagram. In this video, she is seen picking carrots in her garden. Ruiz captioned the post, “February Carrot Harvest 🥕👩🏽‍🌾❤️ They are perfect!”

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

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

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

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.”