Whitney Johns in Two-Piece Workout Gear Shares 20-Minute Workout

Whitney Johns is sharing a new workout video – in her exercise clothes. In a new social media post the fitness trainer and influencer flaunts her flat abs in a two-piece set while revealing “a super efficient 20-minute full body workout that fits perfectly into even the busiest schedules!” In the clip she does a variety of exercises, in a “dumbbell-only circuit ideal for at-home workouts or for those who prefer to find a quiet corner at the gym. It’s designed to give you a fantastic workout without needing hours at the gym,” she says. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. No Diets

Whitney refuses to diet. “I get a lot of people who want to build their glutes, but they also want to be on a diet,” she told Muscle and Fitness. “You can’t really build that muscle on a calorie deficit.” Instead, she fuels her body to build muscle. “As long as you are doing a clean-calorie surplus, you have to remember you are ‘doing it for the glutes!”

2. Macro Tracking

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“I really encourage my clients to track their macros,” Whitney told Muscle and Fitness. “Even if that’s just a couple of times per week because meal serving sizes are so deceiving. I hate tracking macros too, but if you can make yourself do it, you will find out if your protein intake is on point, or if your calorific intake is on track, and then you will know you are getting somewhere.”

3. 80/20 Rule

Whitney abides by the 80/20 rule with veggies, lean protein, and healthy fats with the occasional cheat meal. “If you can do just one cheat meal instead of a cheat day or week, you will fulfill those cravings without derailing your whole diet,” she told Dumb Blonde. Her style of eating is Paleo, she says.

4. No Dairy, Higher Fat, Lower Carb Eating

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Whitney keeps dairy to a minimum. "When it comes to my diet that works best for my body: I try to stay dairy free, higher fat and lower carbs… but sometimes that Ice Cream craving is just the most,” she said via Greatestphysiques.

5. Fitness to Improve Your Internal Health

“My love of fitness started when I was 16 years old. I grew up suffering from severe migraines, chronic pain, mental health, and gut health issues. I got fed up feeling poorly all the time, so I took matters into my own hands and started searching for solutions,” Whitney revealed Fitness Gurls. “I spent years researching and self-testing. It became clear that to heal my body, I had to make nutrition and lifestyle choices that were going to improve my internal health, not just my outer physique.”

Georgina Ellenwood is having a good day on the track. In a new social media post the heptathlete opens up about the realities of being an athlete, showing off her amazingly fit figure in workout shorts and a tank. “I think the times my body has impressed me vs disappointed me.. is about equal. The trick is to also take them with equal weight. 💁🏼‍♀️What I’m saying is.. if you’re going to let one bad day define you, then at least let one good day do the same. Today was a good day. I am the world’s greatest athlete in all of existence 😀😀😀😀,” she captioned the Instagram post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her workout routine.

1. Fueling Up with Food

Georgina fuels her body with healthy food. “Everyday I eat toast with an egg, turkey bacon and coffee for breakfast,” she told Running Magazine. For lunch she might grab “vegetables and dip, almonds and beef jerky or a smoothie,” she adds. “I drink lots of smoothies. I want to make sure I’m never going too long without eating.”

2. Meal Prep

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Georgina is also a fan of meal prepping, so she can ensure healthy eating. “I meal prep for dinner too, to save time at the end of a long day,” she told Running Magazine.

3. A Two-Minute Ab Exercise

Georgina attributes her flat abs to a quick but intense workout. “This is a two-minute ab exercise,” Ellenwood told Running Magazine, “but it burns. I think people think they need to do 10 or 20 minutes of abs to really get it, but if you do this two-minute workout three times a week, you’ll definitely get stronger.” The routine features four exercises – a hollow hold, leg flutters, arm raises, and suitcase crunches – each which should be performed for 30 seconds without rest. “People can do something like this for two minutes, no matter how hard it is,” she says.

4. Weight Lifting

Georgina spends a lot of time weight lifting, and has managed to increase her strength over the years. “The same weight, across different years. The weight room has always been intimidating for me. All I wanted to do was run/jump/throw. I never thought I was very strong, and my body had many limits when it came to ‘range’ (don’t even get me started on overhead squats). Since I’ve spent more time in the weight room regaining strength and doing rehab.. my confidence in lifting has become a very lovely byproduct!!!” she captioned a post.

5. Swimming

Georgina spends a lot of time swimming. “New year.. just as crazy! A little dip to start off 2024,” she captioned a post. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.