Tammy Hembrow Swears By These 5 Habits to Stay Fit at 30

Model Tammy Hembrow has never been afraid of showing off her toned body on social media. She just shared a new set of bathing suit photos on Instagram. In them, Hembrow wore a floral bikini, and enjoyed time in the sun. Naturally, she captioned the post, “Sunny Sunday.” How does she stay so fit? Read on to see 5 ways Tammy Hembrow 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 Does At-Home Workouts

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Hembrow spilled some of her wellness secrets to Women’s Health. She says that she likes to do a lot of at-home exercises. “I will often do some workouts from my at home booty program,” she says. “You only need dumbbells, or I will do a HIIT workout in the lounge room.”

2. She Does HIIT

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One kind of at home workout Hembrow likes to do is an HIIT workout. She tells Women’s Health that she likes to make HIIT videos for her YouTube channel. “I recently posted an at home HIIT workout on my YouTube channel. I did it in the process of moving house when I was really feeling the need for a pick-me-up."

3. She Gets Enough Protein

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Hembrow broke down her diet to Women’s Health. She says that she makes sure to eat enough protein each day. One thing she does is use supplements and shakes to help her do so. “For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” she explains.

4. She Eats Complex Carbs & Healthy Fats

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Hembrow makes sure to eat a balanced diet. And that includes fat and carbs. However, she makes sure she’s getting good options for both. “I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats,” she tells Women’s Health.

5. She’s Consistent

Consistency is a big part of Hembrow’s workout routine. She stressed the importance of it in this Instagram video. “You get out what you put in,” she writes. “Working out you gotta stay consistent & put in the work.

Tammy Hebrow is bumping along! The Aussie fitness influencer shows off her growing baby bump in a bathing suit in her most recent Instagram snap. In the caption, the mother-of-two (soon to be three!) reveals one of her biggest health tips. What is it? Read on to find out and see 4 other ways Tammy Hebrow 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 Meditates

“Meditating really changed my life when I first really discovered its power,” she writes in her post. “One of the first times I tried it I got into a deep meditation & had a full out of body experience completely disconnected from my physical being and there was really no looking back from there. I decided then I would dedicate my life to becoming the healthiest happiest version of myself. Meditating for even just 10 minutes a day can help relieve stress, calm your mind & clear it of negative thoughts, and help you really focus on the present 🍃 There’s no doubt in my mind meditation has helped me not just in daily life but even in my businesses & creativity.”

2. Exercise Makes Her Feel Better

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One of the ways Tammy motivates herself to workout is by reminding herself how good it makes her feel. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids,” she told New Idea. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids. Whether it’s a gym workout or HIIT home workout I always try to fit it in when I can.”

3. She Works Out 3 to 4 Times Per Week

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Tammy works out three to five days a week. Her sessions include a little cardio and heavy weights. “I will often do some workouts from my at home booty program – you only need dumbbells, or I will do a HIIT workout in the lounge room,” she told New Idea.

4. Her Diet Is Clean and “Boring”

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Tammy revealed to New Idea that she maintains a very clean diet. “For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” she says. "But I didn’t supplement my meals with these it was always a combination of both. I needed to eat lots to build that area so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats.” For breakfast she usually eats oatmeal, infused with protein powder. Then, post workout, a protein shake, “and love to eat fish, chicken, turkey, beans and vegetables,” she adds. “I’ve been trying to cut back on meat lately which I have found difficult. I usually end my day with oats and protein again. Boring I know!”

5. She Eats Every Few Hours

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Another one of Tammy’s diet secrets? She consumes tiny, but regular meals. “I eat every two to three hours,” she told New Idea. Make a smoothie part of your day; it's a great snack. Use a nut milk and plant-based protein for best results, plus some frozen fruit, spinach and half a frozen banana. Not only do frozen bananas provide a luxurious creaminess and natural sweetness to smoothies, but studies have shown bananas to positively impact gut health by increasing the good bacteria in our bellies and helping to reduce bloat. Better yet, they’re a cinch to prepare. I recommend freezing 10–12 at the beginning of each week. Carefully peel the banana so that it stays intact. (Do not make the mistake of freezing the banana with the peel on, which just basically gives your fruit a bullet-proof vest that you won’t be able to penetrate.) Discard the peel and cut each banana in half. Place up to 12 peeled banana halves into a resealable plastic freezer bag. Remove the air from the bag and seal tightly.

Fitness app designer and fashion maven Tammy Hembrow is currently expecting her third child, and she also decided to enjoy a day at the beach. Hembrow posted a series of photos and videos on Instagram of her and her family spending time by the water. She also posed in a green bathing suit, looking stunning. She captioned the post, “Days like these.” Read on to see 5 ways Tammy Hembrow 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 Works Out Her Back Muscles

Not many people can remember to work out their back muscles, but Hembrow always does. She posted this reel on Instagram of herself doing back and bicep exercises, including lat pulldowns, single lat pulldowns, and bent over dumbbell rows. She wrote in the caption, “Back is my current faaaave. And it is SO beneficial to help with aches/pains & help support my growing belly.”

2. She Strength Trains

Hembrow has never been afraid of lifting weights and doing strength training exercises. She’s posted several videos on Instagram of herself using weights and strength training. In this series of videos, Hembrow is seen doing tricep and shoulder workouts with dumbbells, lifting a barbell, and pulling a cord.

3. She Doesn’t Skip Leg Day

Hembrow has some impressive legs, and she does a lot of lower body workouts to get them. She’s posted several reels and videos on Instagram of herself doing lower body exercises, including this compilation. In that post, Hembrow is seen doing squats with a barbell and a hand weight, elevated lunges with weights, and donkey kicks.

4. She Works Out While Pregnant

Despite being pregnant with her third child, Hembrow is still finding the time and energy to hit the gym. And she’s doing some intense workouts. She posted this reel on Instagram of herself doing strength training exercises, and captioned it, “18 weeks and getting it done.”

5. She Makes A Protein-Packed Smoothie

In addition to working out, Hembrow also eats a healthy diet, and tries to get a lot of protein into her diet. One of the ways she does this is by making a smoothie that features blueberry cheesecake protein from Women’s Best. She shared her recipe with her Instagram followers in this reel, and it includes a frozen banana, almond milk, shredded coconut, and matcha powder.

Australian YouTube influencer and fitness guru Tammy Hembrow offered recent advice about working out in a gym. “If they're not putting in the effort. If they're not doing the work out slow and controlled and focusing on mind muscle control,” you’re not going to get much out of that workout,” Hembrow posted. Just this week she posted a photo of her having the “funnest day with the funnest humans.” How does she stay so fit? Read on to see five ways Tammy Hembrow 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 Works Out Frequently

Hembrow works out hard to maintain her trim physique. She trains three to five days a week, lifting weights and doing cardio. It's generally recommended to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be broken down into sessions of any length, and it's generally best to spread the workouts out over the week rather than trying to do them all in one or two sessions. However, the specific amount of exercise that's right for you will depend on your age, fitness level, and other factors. It's important to consult with a healthcare provider or a fitness professional to determine the best exercise plan for your individual needs.

2. She Eats Protein

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“For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” Hembrow said. Lean proteins, such as those found in chicken, turkey, fish, and beans, are an important part of a healthy diet. They provide a range of benefits, including:

1. Building and repairing tissues: Protein is a key component of many tissues in the body, including skin, hair, and muscles. Consuming enough protein can help your body repair and rebuild tissues after injury or surgery.
2. Maintaining muscle mass: Protein is important for maintaining and building muscle mass, especially as we age. This can help with weight management and physical function.
3. Supporting immune function: Protein is involved in the production of immune system cells, and consuming enough protein may help support a healthy immune system.

3. She Does High-Intensity Training

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“I will often do some workouts from my at home booty program,” Hembrow said. “You only need dumbbells, or I will do a [high-intensity interval training] workout in the lounge room.” High-intensity interval training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest or lower-intensity activity. HIIT workouts can be adapted to suit a wide range of fitness levels and can be done with a variety of exercises, including cardio, strength training, and functional movement. One of the key benefits of HIIT is that it can be an efficient and effective way to improve cardiovascular fitness and burn calories. Research suggests that HIIT may be more effective at improving cardiovascular fitness than steady-state exercise, and it may also have other health benefits, such as improving insulin sensitivity and reducing body fat. HIIT workouts can vary in length and intensity, but they typically involve performing an exercise at maximum effort for a short period of time (such as 30 seconds to a few minutes) followed by a period of rest or lower-intensity activity (such as jogging or walking). This cycle is repeated a number of times, and the overall workout can last anywhere from a few minutes to an hour or more, depending on the specific program.

4. She Eats Frequently and Enjoys Protein Shakes

“I eat every two to three hours,” Hembrow said. “For breakfast I usually eat oats with Women’s Best protein powder. I always have protein shakes after my workouts and love to eat fish, chicken, turkey, beans and vegetables.” The best protein shake for you will depend on your individual needs and goals. Here are a few things to consider when choosing a protein shake:

1. Protein source: Protein shakes are made with a variety of protein sources, such as whey, casein, soy, pea, and rice. Some people may prefer one source over others based on personal preference or dietary restrictions.
2. Amount of protein: Protein shakes can contain different amounts of protein per serving, ranging from as little as 5 grams to as much as 30 grams or more. The amount of protein you need will depend on your age, sex, weight, and activity level.
3. Other ingredients: Protein shakes can contain a range of other ingredients, such as carbs, fats, vitamins, and minerals. Consider what other nutrients you need and whether the shake you're considering provides them.
4. Taste: Protein shakes can come in a variety of flavors, so choose one that you enjoy and that you'll be more likely to drink regularly.

“I needed to eat lots to build that area, so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats,” Hembrow said. Carbs can affect blood sugar, according to the Cleveland Clinic. Eating a lot can raise blood sugar levels, which puts you at risk for diabetes. But eating too few carbs can have the opposite effect, raising the risk of hypoglycemia, which is bad for your health.

Tammy Hembrow, the Instagram model, fitness maven, and YouTuber, is currently expecting her third child. And she and her boyfriend are spending time at their native Australia’s beaches. Hembrow posted an adorable photo of her happy couple lounging on the sand. She wore a bright pink bathing suit. “🌺♥️ our lil beb in there 🥰🥰 we can’t wait to meet you,” she captioned it. How does she stay so fit? Read on to see 5 ways Tammy Hembrow 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 Eats Healthy When She’s Pregnant

Hembrow has an incredible post-baby body, which ​​has led several women clamoring for her secrets. She revealed that one of her biggest secrets was eating healthy while she was pregnant. “What helped me bounce back is definitely how I ate and trained as I was pregnant,” Hembrow said in a YouTube video. “I ate very clean, I had a lot of veggies, a lot of protein, and I tried to only limit my treats to the weekends, so during the weekdays I was eating clean all the time.”

2. She Stays Motivated

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In the same vlog, Hembrow says one of her best post-baby weight loss secrets is staying motivated. She says that this helped her stay consistent with working out. “What kept me going is how I wanted to look after the baby,” she says. “I knew I wanted to get fit again after the baby, and be in the best shape I could be, so I wanted to make it easier for myself by staying active while I was pregnant. I wasn’t in a rush or anything, but as soon as I got home I was eating clean, I was wearing the postpartum binder, and then I started working out about six weeks after the birth.”

3. She Does Workouts At Home

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While Hembrow does like to visit the gym every now and then, she mostly works out at home. She says that her workouts aren’t super complicated, and don’t take that much time, so she can easily slide them into her schedule. “I will often do some workouts from my at home booty program – you only need dumbbells, or I will do a HIIT workout in the lounge room,” she says to New Idea.

4. She Gets Enough Protein

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Hembrow has a muscular figure, and in order to maintain that, she makes sure to get enough protein into her diet. She says that she goes for supplements like powders, and lean proteins like turkey. “For me, lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed, so supplements like protein shakes helped too,” she tells New Idea.

5. She Eats Complex Carbs

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Hembrow tells New Idea that she isn’t afraid to incorporate carbs into her diet. However, she says that she mostly eats complex and healthy carbs, as opposed to the simple ones that people tend to avoid. “I needed to eat lots to build that area so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats.”