Brazilian Model Bruna Marquezine shows off her amazing body while vacationing in the tropics

Bruna Marquezine is heating up social media with her latest swimsuit snaps. In one of her latest posts, the model-slash-actress and former flame of soccer star Neymar, shows off her amazing body in a bathing suit while vacationing in the tropics. "Beautiful! I love you," commented one of her followers. "How perfect," added another.

During her recent vacation, Bruno gave her followers a glimpse of what was on the menu. It includes poke bowls, sushi, edamame, and fresh juices.

In a video of her morning routine for Elle, Bruna revealed that she starts every morning with tea. "It has lemon, ginger," she said, adding that she also includes propolis oil, a honey-related product with reported health benefits such as improved immunity, lowered blood pressure, treated allergies and skin conditions, according to a study.

Bruna is open about her body struggles. "I started to hate my body," she revealed in one of her Instagram Stories. "I thought I had to lose weight any way I could. I took laxatives every day for more than three months."

In the same post, she blasted body shamers for making fun of her body. "Being sincere is different to being rude. If someone asks your opinion, then tell them the truth. If a person does not ask, keep quiet," she said. "In none of my photos did I ask you if I am pretty or not. Women's bodies are not only there to please men, or please anyone for that matter, we just want to be healthy and happy. If you have opinions that are likely to offend of make someone feel bad about their body, no matter your intention, just stay quiet and do not comment. I love my body and I am very happy the way I am. I do not want to lose weight. I recently lost a little weight for a role I was playing because it was interesting for the character."

Bruna's nutritionist Patricia Davidson told Metropoles that she refuses to follow diets. "Bruna's diet is very individualized, according to her needs at the moment," she explained. "But, in general, her diet is very rich in vegetables, greens and seeds. We also include essential amino acids to meet your protein demand. Everything is thought out so that she can perform with ease in the midst of her hectic routine."

Link to story: https://bikininewsdaily.com/bnd/BrazilianModelBrunaMarqu-4224

Dallas Cowboys cheerleader Dani McGinnis enjoyed a trip to Mexico

Dallas Cowboys cheerleader Dani McGinnis enjoyed a summer trip at the gorgeous Vidanta Riviera Maya resort on the Yucatán Peninsula, Mexico. McGinnis and her fellow cheerleaders train incredibly hard to stay on top of their game, so when they get a chance to relax they take full advantage of it, and McGinnis is no exception. The dancer posted pictures from her vacation, including one of her lounging in the sun in an orange bandeau bikini. "A week in paradise???," she captioned the post.

McGinnis is a trained Pilates instructor, teaching classes on a reformer machine. "A class is beneficial because the equipment can help support you — removing some of the tension so that you're only working the muscles that you need to work, rather than having to work all of your stabilizing and balancing muscles when using a mat," says trainer Leanne Wonesh. "The equipment just really supports you in a different way that I think can really transform your experience. Then, after a few reformer Pilates classes, you will probably feel more confident about moving to an online mat Pilates class."

McGinnis is an accomplished dancer, which is a non-negotiable for becoming a cheerleader. "Be prepared, not only in the form of dance, of course take every dance class you can," says Dallas Cowboys Cheerleaders director Kelli Finglass. "Practice at other auditions and dance competitions. Video tape yourself. There is so much information now, online. There is no secret to who makes our team and who doesn't. Be prepared in every facet."

McGinnis starts the day with a long walk, followed by a cold almond milk latte and energy bar for breakfast. "The faster, farther and more frequently you walk, the greater the benefits," says the Mayo Clinic. "For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories."

McGinnis makes her own food as much as possible, with her typical go-to meal consisting of greens, avocado, and grilled salmon, which is an excellent natural source of omega-3. "Populations that eat a lot of fish that contain omega-3 fatty acids have a lower instance of heart disease," says Luke Laffin, MD. "We know that people who consume high levels of omega-3 fatty acids by eating fish have a lower risk of cardiovascular events, but that hasn't been borne out in studies about over-the-counter doses of fish oil."

McGinnis drinks coffee throughout the day for energy, usually opting for plant-based milks. "There's really no downside to drinking plant-based milk instead of cow's milk," says Dana Ellis Hunnes, PhD, MPH, UCLA Health senior dietitian. "Although milk is only one small part of a person's diet, plant-based milk along with a plant-forward diet offers many benefits for your health and the environment."

Link to story: https://bikininewsdaily.com/bnd/DallasCowboyscheerleader-4222

Viktoria Varga is soaking up the sun in beautiful Puglia, Italy

Model Viktoria Varga—known as the world's sexiest WAG—is soaking up the sun in beautiful Puglia, Italy. The wife of ex-Southampton star Graziano Pelle shared pictures of herself posing next to a bike in a pink halter-top swimsuit and white shorts, against the background of an ancient stone wall. "Evening ride ?," she captioned the post. "You look so beautiful," a fan commented. Varga has modeled for years and is clearly comfortable being in front of the camera.

Varga follows a common sense approach to health and fitness where she tries to stay active even during her down time. "I don't follow any diet, but I try to eat bread and red meat less," she says. "I work out 4-5 times a week, but it depends on my mood which class I choose. I like Power Pilates and TRX, but I try out every other type of sport too—what's important is to make me sweat! In summertime or during my vacation I try to be more active even if I don't go to gym."

Varga loves to start her day with a cup of espresso coffee, especially when she's in Verona, Italy. Researchers at the University of Verona discovered coffee could have protective benefits against diseases such as Alzheimer's. "Data keeps coming out which show that coffee drinking is protective for health," says Dr Federica Amati from Imperial College London. "Whether you have milk or not doesn't seem to make a difference, but as soon as it's sweetened with sugar, you start losing the beneficial effects. Some studies also suggest that espresso drinking is the best."

Varga has traveled around the world, first as a model, then as a WAG, and is appreciative of how this has changed her perspective. "I'm very lucky that I've been to so many places!" she says. "French Polynesia is the most beautiful place I have ever seen, but my big favorite is South Italy. Salento has the most beautiful, crystal clear sea, the most perfect and untouched landscapes and the food is very delicious there!"

Varga uses small weights and resistance bands to tighten and tone her muscle. "Barbells and dumbbells are classic strength training tools," says the Mayo Clinic. "If you don't have weights at home, you can use soup cans. Other options can include using medicine balls or kettlebells. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats."

Varga never goes to bed without taking off her makeup and applying a good moisturizer. "Micellar water is the best to remove makeup from sensitive areas, which should be followed by cleansing with soap and water," says dermatologist Dr Pallavi Sule. Eye makeup should be removed using a soft flat cotton pad instead of wipes. Dab some micellar water over the pad and apply it over the eyes and lashes. Let it sit for a while, this helps dissolve the product. Next, wash with a good cleanser and moisturize."

Link to story: https://bikininewsdaily.com/bnd/ViktoriaVargaissoakingup-4221

Natalie Roser looking good

Natalie Roser an Aussie model shows off her amazing body. "Mornings," she captioned on social media. "Lovely," commented one of her 1.4 million followers. "Amazing," added another.

"I do a lot of different things, I don't like to stick to one type of exercise because this way my body responds better," Natalie told Grazia. One of her go-tos? "I do a reformer Pilates class where I get in, get it done and tick all the boxes," she says. workout, as it "strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Natalie is all about running. "Cardio is really good for me. Most mornings, I will get up, put on my 2XU tights and go for a three-kilometre run either outside or on the treadmill. I do fasted cardio – this means I train before I've had any breakfast – and I think my body responds really well to that in terms of weight loss or controlling my weight. Everybody is completely different though. I grew up running so I feel like my body is built for that, but it's not for everyone," she added to Grazia.

When she feels more "energised and switched on," Natalie lifts weight. "I hit the gym and do little weight circuits and high intensity training which usually involves skipping, squats, lunges, burpees and ab work. I'll do, like, one minute on, 20 seconds off, four times. I train five days a week. Two days a week, I will choose sleep over getting up and going to the gym," she told Grazia.

Natalie sticks to a healthy and nutrient rich diet, starting with breakfast. "I am a smoothie breakfast girl. I like almond milk, frozen blueberries, banana, protein powder, chia seeds and cacao," Natalie explains. Lunch is a "second breakfast" for her. "I'll have eggs or something with carbs like a sweet potato or potato with leafy greens and salad." As for lunch, she is "usually on the run so she might grab something to go. "If I'm home, I'll cook up some brown rice with spinach, tomatoes and a dash of soy sauce. I keep my lunch pretty basic because I snack a fair bit throughout the day on fruit and nuts," she added. "For me, dinner's where it's at, that's where I load up." She loves chickpea pasta. "It's delicious! I've been having that with a tomato base with heaps of veggies or a coconut cream sauce. I'm a vegetarian but I do try and eat vegan when the option is available. I'm a pretty big eater so I like that that makes me feel full and curbs my carb craving!"

Natalie understands the importance of hydration. "I feel most confident when I'm healthy," Natalie explains. "I don't have to look my best but if I've been taking care of myself, I feel so much better. My skin is clearer if I'm eating well, drinking lots of water and staying off the alcohol – and I'm going to feel a lot better in my bikini even if I haven't worked out as much. Feeling like I'm doing good things to my body is my tip because even if I don't look at the top of my game, in that moment, I'm feeling confident about my progress." According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Link to story: https://bikininewsdaily.com/bnd/NatalieRoserlookinggood-4220

Softball star Korina Rosario enjoyed time this summer in the pool and by the lake

Softball star Korina Rosario enjoyed time in the pool and by the lake. Rosario shared pictures of herself posing in a red, white, and blue bikini, perfectly matching the American flag. She also spent family time watching fireworks and just hanging out in her backyard. "Oh beautiful, for spacious skies…" a fan commented.

Rosario swears by coffee to give her energy throughout the day. "There aren't a lot of downsides to drinking moderate amounts of coffee — and in fact, it can have positive effects on your health," says registered dietitian Devon Peart, RD, MHSc, BASc. "Coffee is made from beans, a plant food. Research is showing that the phenolic components in coffee provide health-promoting effects similar to those in vegetables or fruits."

Rosario's meals consist of protein (usually chicken) and vegetables, for example broccoli. "Cruciferous vegetables are a rich source of compounds known as glucosinolates, which may help fight cancer," say the experts at the Cleveland Clinic. "A number of research studies suggest that a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer."

Fresh apples are just one of the healthy snacks Rosario and her fellow athletes are offered. "Apples are popular for a reason," says Amber Sommer, RD, LD. "They're easy to eat on the go, and they taste terrific. But what most people don't know is that eating them regularly over time can provide a big health boost. When you eat sugary, processed foods like doughnuts, the amount of glucose (sugar) in your blood spikes. But when you eat foods that are high in fiber and lower in sugar, like apples, it keeps your glucose levels steady."

Rosario trains with a strength coach to build muscle. "Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise," the Mayo Clinic recommends. "As long as you take the muscle you are working to fatigue — meaning you can't lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form."

osario enjoys horseback riding when she's on vacation in beautiful spots such as Jackson Hole, Wyoming. "Riding a horse for 45 minutes at a walk, trot and canter can burn up to 200 calories," says Dr. Dennis Sigler, a Texas A&M AgriLife Extension Service horse specialist and professor in the department of animal science at Texas A&M University in College Station. "If you do something a bit more strenuous such as cutting or reining, that can come out to nearly seven calories per minute for the entire length of the riding period."

Link to story: https://bikininewsdaily.com/bnd/SoftballstarKorinaRosari-4219

Olympic gold medal winner Katie Ledecky looking good

Olympic gold medal winner Katie Ledecky is doing what makes her happiest—spending time in the water. The champion swimmer, 26, shared a picture of herself posing in the pool, her aquamarine swimsuit the exact same color as the crystal clear pool water, and wearing a silver Olympics necklace to perfect her look. "I've always loved a good summer swim ?☺️??‍♀️," she captioned the post.

Ledecky trains incredibly hard, with Sunday being her only full day off. "On a hard day, I'll have two swim practices and a weight session," she says. "I swim twice a day, four times a week and once a day, twice a week and then I have Sundays off. I swim nine to ten times a week and then three weight sessions per week. The only day that I don't train is Sundays so even right now when I'm taking a little bit of time off, I'm trying to stick to a pretty regular routine. So oatmeal for breakfast, some sort of egg sandwich for lunch, or eggs with toast and then dinner is what varies the most but it is either carbs or some sort of protein: chicken, steak, salmon, something along those lines."

Ledecky starts the day early, and enjoys food that fuel her workouts. "On a really busy day I would wake up around 5:30 a.m. and have some light breakfast, like oatmeal with a banana, and head to practice and do my swim practice," she says. "Then have chocolate milk and maybe a banana or a granola bar. I then do my weights session and then have some sort of lunch, usually some eggs, maybe an egg sandwich. I usually have a pre-afternoon practice snack, some Greek yogurt with granola is a typical snack for me with some berries. Then I have afternoon practice from maybe 3-5 p.m., and then I'll come back home and make dinner, and maybe an evening snack, a little bit later as well.

Ledecky does deadlifts, squats, pull ups, and chin ups at the gym. "It's pretty full-body because that's what swimming is," she says. "I think core strength is incredibly important in swimming — it's that connecting piece between your arms and legs. So we work on strength and we work on power because you have to have that power coming out of the starting blocks and on all of the turns, as well as a good jump."

Ledecky says regular naps are an important part of her day. "Many people don't realize this about me because I'm a professional athlete, but I love naps," she says. "I'd say that athletes are probably the biggest nappers of all time. If I have the time during the day, I'll definitely squeeze in a nap to recharge for the next workout. When I wake up, it's usually lunchtime, and I'll opt for something light and simple: a salad, sandwich or wrap with chicken and avocado. I definitely need protein throughout my day."

Ledecky and her teammates always shave before a competition. "Before racing and before a big meet, it's really important to make sure you're doing all the little things right and getting as much rest as you can," she says. "A big thing for [my team] is the night before a competition starts, we all shave and so that's when I use my Bic Solei razor. We have a shaving party and we played cards, and after we did that of course we all get to bed super early. It's a lot of fun being with Team USA and we just keep things light."

Link to story: https://bikininewsdaily.com/bnd/OlympicgoldmedalwinnerKa-4218

Kim Kardashian shows off her assets

In one of Kim Kardashian latest social media posts, the reality star rocks a tiny bathing suit while on a tropical beach. "Paradise, she captioned the set of Instagram snaps shared with her 364 million followers. Aside from staying in great physical shape, the mother-of-three knows a thing or two about happiness and success.

"I've never been an unhappy person," Kim told Jay Shetty on his On Purpose podcast recently. "I'm always really happy with my surroundings. I don't need people to make me happy. I'm not really ever searching for something. I'm really content. My babies make me happy, my family, my life. You know, experiences make me happy."

"But when you just look around and when there's like tension and stress, that is just not necessary from work, from relationships, from friends, and you just decide to be still and not try to please everyone, it becomes just really clear and you realize that you just wanna be happy and you wanna share this life and these experiences with your group of people that you trust and you love, and who are super loyal," she told Shetty."Like, life is always gonna be stressful and you can't control half of it. But if you can control what you put out and how you react to all of life's stresses and your response to all of that, and realizing that you could eliminate a lot of those stresses with making yourself happy first and choosing yourself, then you know you're on the right path."

Kim is really good at self-love. "Be comfortable in your own skin. This comes with age, but it really is so important to love yourself before anything else," she told Elle.

"I've been a huge fan of CBD ever since I started feeling overwhelmed, which came with starting law school and having a fourth baby. It was a combination of feeling like I'm not going to have time for myself and thinking this is going to be too overwhelming and not really believing in myself that I can do it or surrounding myself with the people who can help. Whether that's knowing that my kids are taken care of when I'm studying—when you're a mom, you're always worried about your kids—or making sure I have time for my husband and everyone else who's important to me," Kim told Poosh. "I started taking CBD, and it really changed things for me. It calms me down automatically. Once the baby came and school started, I realized I can handle this and it's not as bad as I thought. I think you have to take it situation by situation and really make sure that you don't overwhelm yourself and remember to do things for yourself."

"There are times when I feel unmotivated. But honestly, I'm kind of the opposite … I like to be on my toes. I like a challenge, and I find myself to be extremely mentally strong, but this year I was definitely tested, maybe the most I've ever been, taking on all of these responsibilities. Coming out on the other side though, and knowing I can do it, is always an amazing feeling," she added to Poosh.

Link to story: https://bikininewsdaily.com/bnd/KimKardashianshowsoffher-4217

Tennis Influencer Rachel Stuhlmann Shares Swimsuit Photo for Football Season

Rachel Stuhlmann is ready for football season in her bathing suit. In one of her recent social media posts the tennis influencer flaunts her famous figure in a team spirited swimsuit. "The US Open being over means that football is finally back!?? I'm a Missouri girl- the Chiefs and Mizzou Tigers are my teams❤️?Who are yours?" she captioned the Instagram post with her followers.

Rachel plays tennis on a daily basis. "My love for tennis began when I was only five years old, and I've loved it ever since. My whole life has been tennis," she told Fitness Gurls. What makes it such a great workout? ACE Fitness explains that it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," they say.

"One of the biggest things I have learned is that once you truly start being yourself, things around you start falling into place. There is a certain peace that comes along with being truly you. People will judge you no matter what you do, so you might as well be happy and be yourself," Rachel told Fitness Gurls.

Rachel spends a lot of time at the gym. "There was a short time right after college when I shifted much of my focus from the tennis world to fitness training. I think I was just so excited to be finished with only being able to do tennis-specific workouts and for the first time in my life, I had the freedom to do whatever workouts I wanted to!" she told Fitness Girls, she began "weight training, working out extremely hard" and "went all in; I did two strategic workouts a day," she added. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans .

Rachel practices self-love. "I think every woman should celebrate her body no matter what. I want to empower women, not alienate or make women who don't look exactly like me feel bad. I'm very well aware of Instagram and body ideals and I don't want to be part of a problem for little girls. I show that I'm not just taking pictures of me looking good, I show how hard I work out to get the body that I have," she told The Sun.

Rachel is an avid golfer. "Picked up a new hobby," she captioned a photo of herself out on the course. According to a comprehensive review published in the British Journal of Sports Medicine golf's health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

Rachel prioritizes "focusing on my nutrition," she told Fitness Girls. She follows a "weighed-out meal plan given to me by a nutritionist who helped me reach my goals."

Link to story: https://bikininewsdaily.com/bnd/TennisInfluencerRachelSt-4216

Ivana Knoll Shares Photos From Ibiza

Ivana Knoll is keeping things hot in Ibiza in her bathing suit. In a recent social media post the Croatian model poses up a storm while vacationing in Spain, grabbing attention in her pink swimsuit. "Love you all," she captioned the series of Instagram snaps. "Love you too," responded one of her followers. "Sexy," added another.

Ivana love jet skiing. Not only is the water sport fun, but per Health Fitness Revolution, the average 150-pound rider will burn a surprising 238 calories during a half-hour ride. The sport is also great for cardiovascular endurance.

Because Ivana is so active, she makes sure to hydrate. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Ivana loves soccer. "What is your favourite sport? You know mine," she captioned a post this year of herself kicking around a ball. Mercedes Carnethon, MD, told the American Heart Assocation that soccer is a great workout for many reasons. "It is a game of continuous running and with very little stopping," said Carnethon, an associate professor of preventive medicine at Northwestern University in Chicago. "It also has anaerobic elements – that high intensity where you're sprinting and then resting – you're constantly moving."

Sports researcher Peter Krustrup, who has spent more than 15 years studying the health benefits of soccer, added that recreational-level play and soccer-related exercise drills can help reduce cholesterol and blood pressure. Soccer also can help shift body composition by decreasing fat and increasing lean muscle.

Ivana dances away the calories. "I enjoy dancing, not just in sake of having a fit body, but also for its calming impact on me. Consequently, I will probably dance as much as I could until the pageant, in order of reaching mentioned state of calmness and restlessness," she tells Angelopedia.

In her latest post, Ivana lays on her paddleboard. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and also a great form of cardio. The water sport can burn an average of 385 calories for a 140 pound male and 436 for a female the same size, per a study conducted by Arizona State University.

Link to story: https://bikininewsdaily.com/bnd/IvanaKnollSharesPhotosFr-4215

Christina Mandrell shows off her incredible body

Christina Mandrell is sending her followers into overdrive – in her swimsuit. In a recent social media post the Bachelor star shows off her incredible body in a bathing suit while sending a cryptic message to her fans. "Don't search for Paradise, let it find you," she captioned the series of Instagram snaps. "Hot," commented one of her followers. Many others took it as a hint that she would be appearing in the next season of Bachelor in Paradise.

Christina does a form of high intensity interval training, dubbed EMOM. It stands for every minute on the minute and involves doing a set of exercises each for a full minute and then repeating the set. "Last nights EMOM (every minute on the minute)" she captioned the post, revealing that she did "6 rounds for as many reps as possible" of the following exercises.

Assault bike for calories

14lb Wall balls to 10ft target

Burpee box jump overs

Alternating DB snatches 35lb

Walk walks

1 minute rest

Christina isn't afraid of lifting heavy weights. "Weight a minute," she captioned this photo. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

Because she works out so much, Christina understands the importance of hydration. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Christina loves the water and is also game for a wakeboarding session. "For if I must go, let me at least go throwing thy shakkas," she captioned a recent post. "This was my first time trying to surf on an actual wake boat and I must say, I was pleasantly surprised." Wakeboarding is a great workout for the core and legs, as it forces you to stabilize and balance.

Christina is into bike riding, especially while in South Florida. "Wheelie enjoyed Miami!" she captioned a post during a trip to South Florida. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

Link to story: https://bikininewsdaily.com/bnd/ChristinaMandrellshowsof-4214

Rachel Bush shows off her amazing body while vacationing in Europe

Rachel Bush is looking sexy in Switzerland. In one of her latest posts the wife of Buffalo Bills star Jordan Poyer shows off her amazing body in a bathing suit while vacationing in Europe. "More of fairy tail land," she captioned the series of snaps. "I LOVE YOU," commented her husband. "Dreamy," added another follower.

In her latest post, Rachel goes paddleboarding in the water. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and also a great form of cardio. The water sport can burn an average of 385 calories for a 140 pound male and 436 for a female the same size, per a study conducted by Arizona State University.

In her latest post, Rachel goes paddleboarding in the water. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and also a great form of cardio. The water sport can burn an average of 385 calories for a 140 pound male and 436 for a female the same size, per a study conducted by Arizona State University.

You can often find Rachel hitting the slopes. "Do you ski or snowboard? I started skiing as a kid, got bored so I learned how to board," she captioned a photo while on a snowboarding trip to Aspen.

Rachel also understands the health benefits of hiking, "one of the best ways to get exercise," according to the National Parks Service. "No matter what type of trail you find yourself on, hiking is a great whole-body workout—from head to toe and everything in between," they say. Some of the physical benefits include building stronger muscles and bones, improving your sense of balance, improving your heart health, and decreasing the risk of certain respiratory problems.

In her latest post, Rachel sits by the water in her swimsuit with a book in hand. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals.

Link to story: https://bikininewsdaily.com/bnd/RachelBushshowsoffherama-4213

Brylie St. Clair shows off her amazing figure while enjoying a lake

Brylie St. Clair is boating in her bathing suit. In a recent social media post the "world's sexiest softball player" shows off her amazing figure in a swimsuit while enjoying lake life with her friends. "Let me drive the boat," she captioned the Instagram post from Weiss Lake, Alabama. "Pretty," commented one of her followers. "Babe alert," added another.

Brylie regularly shares photos of her horses and is an avid equestrian. "All kinds of happy," she captioned a recent snap. According to the American Heart Association, riding horses is great for your health. Not only does it boost cardiovascular health, but builds core strength, burns calories, and lowers blood pressure. It is also great for your mental health as it helps relax you.

Brylie takes walks on a regular basis, and luckily has canine workout buddies. "Labs are the best," she captioned this photo. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

In her recent post, Brylie jet skis with a pal. According to Health Fitness Revolution, the average 150-pound rider will burn a surprising 238 calories during a half-hour ride. The sport is also great for cardiovascular endurance.

Brylie clearly works hard to get her flat abs, but she also relies on a midsection-tightening treatment called EmSculpt Neo treatment. The non-invasive treatment that contours the body using radio frequency and high-intensity electromagnetic energies to provide simultaneous fat elimination and muscle toning in a combined 30-minute session. According to the company, in just 30 minutes, it stimulates over 24,000 supramaximal muscle contractions, achieving the equivalent of 12-16 weeks of HIIT training in just four sessions.

Brylie clearly works hard to get her flat abs, but she also relies on a midsection-tightening treatment called EmSculpt Neo treatment. The non-invasive treatment that contours the body using radio frequency and high-intensity electromagnetic energies to provide simultaneous fat elimination and muscle toning in a combined 30-minute session. According to the company, in just 30 minutes, it stimulates over 24,000 supramaximal muscle contractions, achieving the equivalent of 12-16 weeks of HIIT training in just four sessions.

Link to story: https://bikininewsdaily.com/bnd/BrylieStClairshowsoffher-4212

Witney Carson is taking advantage of the warm September climate in Los Angeles

Dancer Witney Carson is taking advantage of the warm September climate in Los Angeles to catch some rays before the fall weather arrives. Carson, 29, shared pictures of herself lounging in the sun, wearing a white swimsuit patterned with red strawberries. In a very cute touch, even her manicure had matching little red strawberries on it. "A strawberry summer ?," she captioned the post. "The matching nails and suit yassss queen," commented pal Iskra Lawrence.

Carson starts the day with her own special banana pancakes. "I love starting my morning by making banana pancakes at home," she says. "Banana pancakes are a perfect way to use up any old bananas that might be lying around your kitchen, AND it's healthy with no flour. For this recipe, you will need one banana, big scoop of almond butter and two eggs (this makes about 10-12 pancakes). Combine banana mashed up, almond butter and eggs. Stir until banana is smooth and consistent with the eggs. Oil a griddle or frying pan over a medium high heat and pour the batter onto the pan. Cook until the pancakes are a golden brown on both sides and enjoy! I love to top these with berries and a little honey."

Carson enjoys kickboxing workouts several times a month. "I try to do kickboxing three times a month, maybe once a week," she says. "I actually work with an MMA fighter in LA, so it's super fun to do actual real kickboxing. It's not just like in Pilates where they kind of just punch the air. You're punching into the pads and kicking. I like the patterns. For me mentally, having patterns to memorize helps my brain remember dance steps. Having that memorization is really important. Also it's just a really good workout. You let out all of your anger and all your stress and punch stuff. Who doesn't want to just punch stuff and have a workout?"

Carson makes a point of drinking enough water for both health and beauty. "The most important thing is to drink as much water as you can throughout the day – it will keep your skin healthy, your body healthy, and your mind," she says. "Nothing feels as good as being healthy does!"

One of Carson's go-to healthy snacks are peanut butter apples. ​​"Peanut butter apples are a perfect sweet treat," she says. "They are so quick and easy to make and help keep things on the healthier side. Simply cut an apple in half and spread peanut butter on both sides. You can leave it as simple as this, or for a little extra savoriness, I like to drizzle caramel or chocolate on top. You can also add crumbled pretzels or mashed up Reese's pieces if you are looking for a little extra indulgence."

Carson has learned to truly appreciate her body after years of struggling with low self-esteem. "Being a dancer growing up and even throughout adulthood (especially throughout adulthood) I've always been self conscious about my weight and how I looked," she says. "I've struggled with this and that's why I was hesitant to post these photos. I didn't feel I looked a certain way, 'good enough' and that was a sad thought to me. I'm learning to celebrate my body the way it is now and celebrate the small successes to a HEALTHY body, spirit and mind.

Link to story: https://bikininewsdaily.com/bnd/WitneyCarsonistakingadva-4211

Vanessa Hudgens is posing against a beautiful beach sunset

Actress Vanessa Hudgens is 34 and in the best shape of her life. The High School Musical star is featured in a new promotional snap from Caliwater Cactus Water, posing in a one-piece cutout swimsuit against a dramatic beach sunset. "The moment you've all been pine-ing for is here! our newest flavor, my favorite, Pineapple is here! ??? tap to shop! Xoxo, V," she captioned the post. "Gorgeous!" a fan commented.

Hudgens enjoys mixing up her workouts, but doesn't focus as much on cardio these days. "My fitness has taken a turn," she says. "Cardio has been put on the back burner, and I'm very OK with that. The things that have become the most important are balance and mental health. During the pandemic, when everything was paused, I created a little community. I'd get my friends together over Zoom and we would do Isaac Boots's live workout classes."

Hudgens sticks to a pescatarian diet with whole foods. "My overall food philosophy is, if it's real, I'll eat it," she says. "Many things are processed and contain chemicals and ingredients I can't pronounce. I want real food. If I'm in Italy, and I see them making pasta by hand, or if it grows from the earth, that's real. I stay away from the processed stuff. I also don't eat meat. I'm a pescatarian. What animals go through is so inhumane. That's not a system that I support."

Hudgens is a big fan of healthy plant-based fats, as in delicious avocados. "I eat a whole avocado a day," she says. "I need high fats. If I'm not getting enough, my body holds on to calories. We've been trained to think that fats are bad, but they're so good—a source of energy and sustenance that keeps you going through the day. That's the only way I can not eat carbs."

Hudgens has replaced cardio sessions with strength training and Pilates. "As the world started to reopen, I found myself obsessed with Dogpound. I go with my best friend; we're extremely competitive," she says. "We have the best time — the amount of dancing we do between sets is ridiculous. Everyone knows when we're at the gym. They say they hear us before they see us. I do squats with a rack, and I love to see how much weight I can add to the bar. That's empowering. And I've just gotten back into Pilates with a reformer. It works your muscles like nothing else."

Hudgens considers working out a form of therapy. "If I ever get to the point that I'm not happy with my body, I'll do something about it," she says. "You will always have the power to do something. Sometimes it will take a little longer than you would like, and sometimes it may be a little more extreme. But if you honestly have a goal, you can do it. You just need to figure out the right way to get there… Working out is like moving meditation. I feel you can work through things better in movement than being stagnant. You're pushing through and surviving, and you know you will succeed and get through it no matter how uncomfortable it is."

Link to story: https://bikininewsdaily.com/bnd/VanessaHudgensisposingag-4210

How Daniela Ruah got back in shape after having a baby

Daniela Ruah is spending time outdoors in her swimsuit. In one of Daniela Ruah latest social media posts, the NCIS Los Angeles star shows off her incredible body in a bathing suit.

When asked about how she got in shape after having a baby, Daniela responded that she turned to a fitness professional. "It was mostly gym work with a personal trainer, jogging, working out with the kids, and eating healthily," she told Parade magazine in 2017.

Daniela does yoga — on paddleboards. "So far so good…" she captioned a vacation snap showing off her moves. There is a laundry list of reasons to do yoga, explains Harvard Health. "Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood," they said. "People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating."

In an Instagram video, Danila discussed a few of her go-to workouts. "Started with a 5k stationary bike," she revealed. Whether you use a spin bike or a traditional bicycle, the Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

In the same video, Daniela says that she "ran 1 mile at the end." According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. "For every mile run, the average person will burn approximately 100 calories," they say.

Daniela also loves to dance and even participated in Dancing with the Stars in Portugal. "I love dance, regardless of my participation in Dancing with the Stars, I have a dance background. I majored in dance in college," she told Parade. Dancing is a great workout for many reasons. Not only does it build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

Link to story: https://bikininewsdaily.com/bnd/HowDanielaRuahgotbackins-4209

Gymnast Rebeca Andrade loves hanging out in a bikini

Olympic gold medalist Rebeca Andrade is getting a very sweet shout-out on social media from boyfriend Luiz Cleiton, who posted a video of the athlete. Andrade, 24, is seen posing in a bikini next to a pool, stretching in the sunshine. "Post to honor this wonderful woman next to me. Happy 1.4 to us. ? Thank you for everything you have done and do for me. I am very grateful to have you as my life partner. I love you too much ❤❤❤ ," Cleiton captioned the post. "Happy day baby, I love you! ❤️I'm thankful to share life with an amazing man like you!" Andrade responded in the comments.

Andrade says there is one piece of equipment she will never get bored of. "What gives me the most individual pleasure are the parallel bars," she says. "They are my favorite. I love it. If I could, I would work with them my whole life. But what I imagine doing best is jumping. I believe that coaches, teachers and people think the same way. After all, I won Olympic gold on this device, right?"

Andrade says a good relationship with your coach is essential for success. "I talk a lot with my coach and we trust in each other," she says. "We always try to be really safe, and do floor in the correct moments. He believes in me. I'm never going to lie to not do it. So, when I really tell him that I can't do it, it's because I cannot and he always respects that… The main goal is to be healthy and happy."

Andrade says a good relationship with your coach is essential for success. "I talk a lot with my coach and we trust in each other," she says. "We always try to be really safe, and do floor in the correct moments. He believes in me. I'm never going to lie to not do it. So, when I really tell him that I can't do it, it's because I cannot and he always respects that… The main goal is to be healthy and happy."

Andrade loves dancing in her down time. "[I love] going to the beach, I love cinema and I really enjoy singing, dancing and playing my keyboard," she says. "I sing everything: country music, pagode, samba, MPB, foreign music… I'm also very happy in the moments when I'm calm in my singing with Luiz Ramos, my boyfriend. He is also an athlete, bodybuilder. He pulls some irons. We help each other and exchange incentives."

Andrade is philosophical about the reality of winning and losing. "I want to be happy. Happy and healthy," she says. "Like I always say, the result is a consequence of what I did before. Sometimes, the best you wanted doesn't happen, you know. But if I'm happy, if I've been sure that I did my best inside on the floor, if I'm sure I wouldn't change anything, do anything differently, if I did my best technique, if I gave my best smile, if I was on my best day of joy and everything, I think it's worth it for me. Life is made of wins and losses. It's part of it, and I'm prepared for whatever may come. So, I really want to be happy. I want to be healthy to be able to do my best and show as much as I can to the world once again and be proud of the athlete that I am."

Link to story: https://bikininewsdaily.com/bnd/GymnastRebecaAndradelove-4208

Tennis Star Eugenie Bouchard share pictures of herself posing in bikinis

Canadian tennis star Eugenie Bouchard is asking fans for their input on her style choices—and that includes swimsuits, too. Bouchard, 29, shared pictures of herself posing in a variety of different outfits, with one snap showing her posing in a soft pink bikini and white shirt on top. "1 2 3 or 4," she captioned the post. "Magnifique," a fan commented, with others giving their opinions on which outfit they liked the best.

Bouchard spends four to six hours on the court every day. "I spend most of my time on the tennis court," she says. "I wake up at 8 and eat eggs for the protein, fruits, and orange juice. Then I hit the tennis court for two hours working mainly on my technique. After lunch, I spend about another two hours on the tennis court before heading to the gym. As a tennis player, I have to work on my strength and cardio. I find the game of tennis has become more physical, and players are spending more time at the gym… When I do have some free time, I lie on the couch and relax, physically and mentally. It's important to take time away from tennis. When I can, I head to Montreal to visit my family. I'm not there often because I train in Florida. I miss my siblings, but it's the sacrifice I've made."

Bouchard says she eats 5 bananas a day, and claims other athletes also eat a lot of the fruit. "They're full of nutrients and easy on the gut. Very few people have problems digesting bananas," says registered dietitian Elyse Homan, RD, LD. Bananas are high in potassium and vitamin C, as well as B6. "One banana will give you one-quarter to one-third of the vitamin B6 you need in a day," Homan says.

Bouchard relies on massages and physiotherapy to relax after matches. "In the match, you have so much adrenaline going. It takes a couple of hours for your body to relax after that," she says. "Night matches are especially tough, because it's 11 p.m. or midnight and I need to try sleeping, but I just finished [playing]. A lot of times I can't sleep until 2 or 3 a.m. I try to think about something else besides the match that just happened, because I'm usually still worked up about it. I watch TV or try to keep it really low key."

Bouchard's focus in her training is to put on muscle, as she believes it will give her the edge over the competition. The athlete has posted video on her social media of herself hitting the gym and combining strength and resistance training to get stronger and fitter. "I want to get stronger. I want to get bigger. I want to put on muscle," she previously said. "I feel like in the past year I haven't been strong enough on the court."

Bouchard says her social media doesn't always reflect the amount of time she spends training. "People can say I'm not spending enough time training and things like that," she says. "I'm like, 'OK, do you work 24 hours a day?' I train six hours a day and then I go to the movies, but what I will post will be about the movies because—to me—that's the most interesting part of my day since I play tennis and work out every single day of my life! I don't need to try to prove to you that I'm working out. I know what I'm doing every single day, and I don't need people's acceptance of what I do. I'll post whatever I want, and I don't care what people say."

Link to story: https://bikininewsdaily.com/bnd/TennisStarEugenieBouchar-4207

Robin Bone workout schedule is insane

Canadian pole vault, hurdle, and long jump athlete Robin Bone is showing off her incredible skills on the beach. Bone shared a video of herself wearing a bright pink bikini as she performed cartwheels and backflips on the sand, making it look effortless. "Annual off-season beach gymnastics—have to make sure I can still flip ?," she captioned the impressive post. "I can't even imagine being this athletic and coordinated," a fan commented. "Beach Barbie!" commented fellow Canadian track and field athlete Rachel Hyink.

Bone's workout schedule looks the same day to day:

7:00am: Eldoa exercises and Mobility

7:30am: Warm-up + pre-training activation exercises

8:30am: Technical work/ speed training/ speed endurance

10:30am: Circuit/complex work to end track session

11:00am: Pre-weight training snack/break

11:30am: Weight training

12:45pm: Cool-down/mobility

1:00pm: Ice bath/Contrast therapy

1:30pm: Lunch/Break

3:00pm: Athletic Therapy Treatment w/ PT/Chiro/RMT.

One of Bone's favorite upper body strength exercises is the Stability Ball Body Saw to Pike Pushup. "In a push-up position place your feet onto the stability ball with your hands remaining on the ground roughly shoulder width apart," she explains. "Once in this position push back towards the stability ball rolling onto your shins creating a flat line from your shoulders to your body. Then roll forward into a pike position with your hips above your shoulders. Once in this pike position, do a push-up keeping your hips above your shoulders. Throughout this exercise it is vital to keep a strong and stable core. (For beginners, start with just the body saw before working your way to adding in the pike push-up!)"

Bone's dietary staple during training days is coffee and a bowl of oats with chia seeds, fruit, and almond butter. "Oatmeal is one of the most affordable whole grains, perfect for hungry athletes on a budget," says Nancy Clark, MS RD CSSD FACSM. "At least half your daily grains should be whole grains. Oats for breakfast give you a good start to reaching that whole grain goal for the day. Oats have about 5 grams of protein per ½ cup dry serving. A good protein target for breakfast is at least 20 grams, so cook the oats in 1 cup milk (dairy milk, 8 g protein, or soy milk, 7g protein) and stir in 2 tablespoons of peanut butter or ¼ cup of nuts (8 g pro), and you'll have a super sports breakfast!"

Bone's dietary staple during training days is coffee and a bowl of oats with chia seeds, fruit, and almond butter. "Oatmeal is one of the most affordable whole grains, perfect for hungry athletes on a budget," says Nancy Clark, MS RD CSSD FACSM. "At least half your daily grains should be whole grains. Oats for breakfast give you a good start to reaching that whole grain goal for the day. Oats have about 5 grams of protein per ½ cup dry serving. A good protein target for breakfast is at least 20 grams, so cook the oats in 1 cup milk (dairy milk, 8 g protein, or soy milk, 7g protein) and stir in 2 tablespoons of peanut butter or ¼ cup of nuts (8 g pro), and you'll have a super sports breakfast!"

Bone is known for wearing a helmet when competing, after suffering a concussion when she was 16. "In high school I knew people were talking about it but I just never cared," she says. "My dad was a football coach and I was always tagging along, so wearing a helmet didn't seem like this embarrassing thing. It never seemed silly to me. When I was a freshman at these track meets, I could hear the whispers. It just motivated me. It showed me how much I care about pole vault and why I could be just as good as the people making fun of me."

Link to story: https://bikininewsdaily.com/bnd/RobinBoneworkoutschedule-4206

Professional tennis player Aryna Sabalenka shared pictures of her trip in Mallorca, Spain

Belarusian professional tennis player Aryna Sabalenka took some time over the summer for some much-needed rest and relaxation in Mallorca, Spain. Sabalenka, 25, shared pictures of her trip, including ones of her posing in a cheetah print bikini, standing on rocks by the ocean. She also shared a video of herself paddleboarding in the water. "Few days off? #good #recovery #isthekey," she captioned the post. "Well deserved! Enjoy life! ????‍♂️?‍♂️?" a fan commented.

Sabalenka has learned to focus on playing her best, no matter how she feels. "I've been really aggressive on court since a very young age," she says. "And sometimes when you're not feeling your best, someone from outside could watch your match thinking, like, Oh, my gosh—she's crushing it, she's playing amazing, but you're feeling like, No—the ball is not going the right direction. When you're just not feeling your best, this thing can just destroy you inside, and you'll start going crazy, missing a lot for no reason. So it's really important just to do your job and not care about the feelings—to learn how to play your best when you're not feeling your best. If the ball is going in, it's okay for today."

Sabalenka shared a typical workout via her social media. "And we start over again ???," she captioned the post, which shows the following movements:

Knee Tap Toe Squat

Split Stance UL OH Rot Press (Heels Up)

OH Anti Rot 1

OH Anti Rot 2

OH Anti Flex 1

OH Anti Flex 2

Stick T-Spine Rot (Tension)

Kneeling T-Spine Rot (Resisted)

UL Hip Rot.

Circuit Training

Sabalenka shared a circuit workout via her Instagram:

"Another CIRCUIT for you guys?

Open – Activate – Stabilize Hit the Floor, the Pelvic Floor?

Rotational Shift to OH Swing X30sec each

Kneeling Rotational Row X30sec each

Wall Sit OH MB Swings – Right to Left Hips Alternates X30sec

Lat Weighted Hip Shifts X30sec

RFE Heels Up Rot Swings X30sec each

Breathing Sit up w/ Towel X 30sec

Wall Sit- OH Swing Wide Base- Center Swing X30sec

Cable Reverse Woodchop – Standing with Weightshift X 30sec each

Do as many rounds as you like?Have fun ?

Rotational Shift to OH Swing X30sec each

Kneeling Rotational Row X30sec each

Wall Sit OH MB Swings – Right to Left Hips Alternates X30sec

Lat Weighted Hip Shifts X30sec

RFE Heels Up Rot Swings X30sec each

Breathing Sit up w/ Towel X 30sec

Wall Sit- OH Swing Wide Base- Center Swing X30sec

Cable Reverse Woodchop – Standing with Weightshift X 30sec each

Do as many rounds as you like?Have fun ?

Sabalenka allows herself to relax with tequila and steak. "It depends on the mood—if I'm not in a good mood, I'll just go for a shot," she says. "If I'm in a good mood and just want to enjoy my night, I'll go for a margarita. I'm pretty good at controlling myself—I'm stopping myself after a couple of shots—but I do like tequila, especially a good one. To the vegetarians who are going to read this, I'm so sorry—but I really love eating steaks."

Link to story: https://bikininewsdaily.com/bnd/Professionaltennisplayer-4205

Gymnast Olivia Dunne flaunts her incredibly fit figure while in Gulf Shores, Alabama

Olivia Dunne is partying it up with her pals in her swimsuit. In some of her latest social media posts the gymnast flaunts her incredibly fit figure in bathing suits while in Gulf Shores, Alabama. "So much room for activities!!!" she captioned a series of Instagram snaps, sharing a few others via her stories.

Olivia orders a vanilla latte with oat milk at Starbucks every day. Should you drink coffee? The Cleveland Clinic says yes, as 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 say.

Olivia goes for lots of walks, a great daily habit. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Surfing is another athletic hobby of Olivia. "Totally tubular," she captioned Instagram photos of herself surfing in Hawaii. The Australian government's Better Health maintains that surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength, which also strengthens from the paddling, and leg and core strength. "Once you're standing up on the board, strong legs and a strong core will keep you up," they say.

Tennis is also part of Olivia's fitness game. "Serving looks," she captioned a post from the tennis court. According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," they say.

Routine helps Olivia achieve her fitness and scholastic goals. "First, I wake up and go to the class, where I'm usually with my teammates. I study [at the communications center] and get schoolwork done," she told New York Post. After class, "I come home, eat lunch and go right to the gym, where I train for hours," she continued. "I have conditioning before or after practice, which takes place at football operations. Then, I go straight to the dining hall to eat dinner. After that, I come home [to my dorm] and do my work stuff at night."

Link to story: https://bikininewsdaily.com/bnd/GymnastOliviaDunneflaunt-4204