The Boys' Nicola Correia-Damude in Two-Piece Workout Gear Says "It's Truth Time"

Fitness influencer Tammy Hembrow is reminding fans and followers that working out is as much about feeling good as it is about looking good. Hembrow, 29, shared a video of herself wearing two-piece workout outfits, using heavy dumbbells. “Remember we all start somewhere. For me training isn't just about aesthetics, it's about the strength & mental gain I get from it. That strong feeling 🤌🏼🤌🏼 nothing quite like it. @womensbest creatine has always been a part of my journey & definitely has helped with my goals along the way,” she captioned the post. Here’s how Hembrow snapped back into shape after having two kids.

1. Working Out With Kids

Hembrow fits her workouts around her family. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids,” the mother-of-two tells Women’s Health. “Whether it’s a gym workout or HIIT home workout I always try to fit it in when I can. 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. 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. There was a lot going on that week and I was feeling it, I decided to film and post it on my channel to show how I can fit in a quick workout throughout your day.”

2. Booty Diet

Hembrow had to fine-tune her diet to get enough protein. "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 Women's Health. "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. I eat every two to three hours. 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. 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!"

3. Postpartum Fitness

Hembrow kept working out throughout her pregnancies. “What helped me bounce back is definitely how I ate and trained as I was pregnant,” Hembrow said. “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. What kept me going is how I wanted to look after the baby. 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.”

4. Waist Binder

Hembrow wore a postpartum binder to help get back into shape again. “For about a week or so, I wore a postpartum binder — they gave me one at the hospital,” she says. “I definitely didn’t just snap back to my pre-baby body once I stepped out of the hospital, you still look pregnant when you step out of the hospital. 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.”

5. Juggling It All

Hembrow has learned to go with the flow since having children. “Being a mum and running a business is still a juggling act for me, I honestly just try my best to manage my time and plan but as a mom, you know that sometimes planning goes out the window,” she tells Women’s Best. “I’ve definitely learned not to beat myself up about failure. You can’t do everything right all the time, failing is a part of being a parent and a business owner. You learn from your mistakes and you’re often smarter from it. I guess you could say becoming a mum made me more resilient in my home life and business.”

Deonna Purrazzo, a powerhouse in the wrestling world, has solidified her success with IMPACT, even winning the Knockout Championship. Having also been a part of WWE’s NXT brand, Purrazzo is no stranger to hard work and determination. Recently, she shared inspiring messages and workout tips in an Instagram collaboration with coach Cezar Bonni.

1. She Worked With A Coach

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Purrazzo shared her journey into wrestling with Yahoo Sports. She says that she worked with a coach to help her train. “Nine years after informing my parents of my career decision, 130 pounds soaking wet, I stepped into a professional wrestling gym for the first time. The gym – The Adams Pro-Wrestling Training Camp - was barely 20 minutes from our house. There were half a dozen trainees. I was the only girl. The coach, Damian Adams, directed us to the ring, which was set up towards the back under a low ceiling.”

2. She Works Hard

Purrazzo tells Yahoo Sports that she makes sure to work hard when it comes to training. “For the next year, I trained like that every Tuesday, Thursday and Saturday mornings. My body toughened up and as I learned the fundamentals of the craft. Training exclusively with men, I see now, wasn’t a disadvantage. My offense had to be extra crisp to be believable against them — and I had to hit the technique on a slam or suplex exactly right every single time. Unlike some of the guys, I couldn’t rely on pure muscle to get the job done.”

3. She Stood Up For Herself

Purrazzo opened up about her decision to leave NXT with Yahoo Sports. She says that she wanted to stand up for herself and receive feedback from them, and they weren’t giving it to her. “After a year of frustration and doing anything I could to please, I finally stood up for myself by — politely — suggesting an alternative: Couldn’t I lose to someone new? Wouldn’t wrestling someone different make sense all around? The answer came back, no, you are losing to the same wrestler. No discussion, no ‘we understand your concern,’ no sign that one side of this professional relationship was prepared to listen to the other. Something changed in me. I thought about it and then I emailed back, with respect, that wasn’t in my own interests and I’d prefer not to be part of that television taping. It was very liberating. I felt like I did when I was wrestling on the independent circuit, ready to take a chance on myself again.”

4. She’s Authentic

While Purrazzo plays a character in the ring, she tells Yahoo Sports that it is pretty authentic to who she is. “When I made my big return to IMPACT Wrestling last summer, it was as a heel and I sewed the experience of the previous year into my character. In my persona’s mind, I’d been held down, treated unfairly and there was every justification to selfishly go after what I wanted. My character — and my real self — would not be asking for permission anymore. I fit in at IMPACT. Its women’s division – the Knockouts – is run by Gail Kim, one of the legends I looked up to as a kid. I hit the ground running, excited to prove what I could do with this new chance.”

5. She Does Cardio

Purrazzo revealed in her Instagram post that she does a lot of cardio to stay in shape. Cardio workouts are important. The Mayo Clinic reports, “During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly. You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.”

Roxanne Perez is a wrestler for the WWE. She makes sure to stay fit for her fights in the ring. Perez shared a video on Instagram of herself doing pull-ups in the gym. She wore a two-piece set of black workout gear in it. Perez captioned the post, “Just a couples workout before #NXTOrlando.” How does she stay so fit? Read on to see 5 ways Roxanne Perez stays in shape and the photos that prove they work.

1. She’s An Advocate

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Perez is known for opening up about her mental health. She tells Metro that she wants to help others who are struggling with the same thing. “It’s so cool. I’ve always wanted to bring mental health into wrestling somehow and never thought it was possible. It’s really cool to be able to change people’s lives. I feel like that’s the most important thing that I’ve always wanted to do. If I can be that voice that helps someone else know that they’re not alone, then that means the world to me.”

2. She Trained With Her Boyfriend

In an interview with Fightful, Perez revealed how she trained for the WWE. "I definitely did my homework, especially training at Booker T’s school. He prepared me. My boyfriend, Gino Medina, he’s awesome and he prepared me for that tryout. I was ready. He had me doing some crazy cardio. He’s done a tryout before, so he’s like, ‘Yeah, this is what they do,’ and it was way less than what he had me do. But I was over prepared. So that was good."

3. She Worked Hard

Perez tells Fightful that she worked hard to get to where she is. “As a kid, my dream was going to WWE and I was like, ‘I don’t know how I’m gonna get there, but I’m gonna do it.’ Then I find out about the indies and I found out how you can just work your way up throughout the indies and one day maybe they’ll call me. That’s what I wanted to do. I wanted to make a big enough name for myself to where I don’t have to beg. They will contact me and be like, ‘Hey, we want you because your work spoke for yourself.’ When I got there, it was crazy to do my tryout and people were like, ‘Yeah, we know you.’ I would never have expected to come into a WWE tryout and people be like, ‘Yeah, you’re good.’"

4. Subhead Goes Right Here

5. She Does Pull-Ups

As you can see, Perez does pull-ups to stay in shape. NASM states that this exercise has a lot of benefits. “Pull ups and chin ups are a multi-joint movement, meaning that they engage multiple muscle groups (lats, biceps, shoulders, and upper back). They promote overall upper body muscle development and can lead to some serious strength gains.”

Nathalia Melo is offering some fitness tips for mom in her workout gear. In a new social media post the IFBB pro shows off her amazing figure while on the elliptical machine, while sharing a “message to moms who struggle with fitness.” In the clip she explains that the mistake many moms make is attempting to utilize the strategies that worked for them before their lives got so busy. For example, “If I eat a bit too much I am going to do extra cardio,” she says. She recommends moms “finding a different strategy” more conducive to their current lifestyle. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Morning Workouts

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Rise and exercise is Nathalia’s strategy. “One thing I do everyday to keep some sense of normalcy is to train every morning as soon as I wake up. I ask my husband to keep the kids while I train, and that makes a good start of the day,” she told Better Bodies.

2. 20 Minute Workouts

Nathalia recommends slipping in short workouts when you can. “My best advice is to schedule the workout but not obsess over it, because with kids, life always happens… Even if you can just get 20 mins in, remember that it is still better than nothing,” she says, recommending the following routine:

4 Rounds

20 (Each Leg) Banded Kickback

20 Banded Dumbbell Squat

20 Banded Single Leg Scattered Deadlift

30 Secs Banded Side To Side Shuffle Jump

15 (Each Leg) Banded Alternating Forward Lunge

3. Being Her Own Superhero

“Growing up, I didn’t feel like anyone was going to come and ‘save me’...From being given the scraps from the adults’ plates to being told I was the second-best option by the very people I looked up to, I felt powerless and small. Working on my body gave me a sense of control when I had so little of it in other areas of my life. Nobody in my family believed that spending money on a gym was “worth it,” so at 14, I decided to take matters into my own hands. I saved up my allowance for six weeks just to pay for one month of gym membership.- and did so repeatedly for months. This meant I could only go to the gym every other month, but I made it work. I wanted to be in sports, too, but that cost money—something that wasn’t prioritized in my house. Sports were the first to go whenever things got financially tough. So, I looked for options that were free and joined a nearby club. I ended up swimming for over a decade—not because I loved it, but because it was my only opportunity to be involved in sports as a child and teenager. I’m not sharing these stories for pity or praise. I’m sharing them to show you that: The unkind things others do to you don’t define you—they define them. Use these experiences as lessons to rise above. You can be the first in your family to do something great. Their path doesn’t have to define yours. If you want something badly enough, you’ll find a way. Finally, STOP waiting for someone to come and save you when you have the chance every day to save yourself! Become your own damn superhero!🦸🏻‍♀️🦸🏻‍♀️🦸🏻‍♀️,” she wrote in a post.

4. Controlling What She Can

“PCOS, ADHD, 2 kids in 14 months, a transatlantic move w/ 2 small kids, 40yo, likely perimenopausal, no family help nearby, working full-time, Immigrant, daughter of a single mom, SA as a child…These are all things that I could use to define me. Or to justify as to why I can’t accomplish ‘x, y or z’. But, the truth is that the moment I use things outside my control to justify a lack of progress or results, I am removing my agency. I can’t control my health conditions, I can’t control what happened to me as a child, and I can’t control aging,” she wrote in another post. “I find it so disempowering and quite sad to use uncontrollable variables as a reason to not work towards something. Focusing on the things we CAN control: activity, the food we eat, what content we consume, how much water we drink… is an empowering experience, it gives us agency over the outcome. Life is made of choices, and focusing on the variables we can’t control is to be making a daily choice to be a victim. Everyone has challenges (some more than others), so let’s make the daily choice to focus on what we can control and let go of what we can’t!”

5. What She Eats in a Day

Nathalie detailed her diet to Muscle & Fitness.

Meal 1 : 5 Egg whites, 1 cup oats, 1 ½ cup Berries

Meal 2: 5 oz Salmon, 1 cup Steamed broccoli, 4 oz Sweet potato, 1 Apple

Meal 3: 5 oz Chicken breast, 1 cup Steamed vegetables, 1 Wholewheat tortilla wrap ( up to 15g of carbs per wrap), 1 Banana

Meal 4: 1 Nonfat plain Greek yogurt, 1.5 oz Raw almonds (roughly a handful)