Cheerleader Tiyah Ejan Shares photos from Greece

Los Angeles Lakers cheerleader Tiyah Ejan just had the most incredible trip to Greece and Croatia, and is still on cloud nine from the romantic vacation. Ejan put together a highlight reel of her getaway, and included video of herself posing in a speeding boat in a black one-piece swimsuit. "Editing reels is a skill, why must it take so long to make ?? Put together some videos – this trip was so much fun!" she captioned the post. "Can I come next time?" commented a fan.

Ejan loves to dance—but not just cheerleading! She also enjoys taking heels dance classes, and naturally, she's killing it. "Something about taking a heels class w/ women that fully embrace their femininity… Doesn't matter what level, style, or your dance background – it feels amazing to let loose & let go in this no judgment zone ?," she captioned an Instagram video.

Ejan stays strong and toned thanks to regular weight training sessions, which are particularly beneficial for dancers. While some might worry about building "bulk", experts say putting on too much muscle is almost impossible to do by accident. "Just think of the relationship between strength and your performance," says Brent Brookbush, a trainer, physical therapist and president of the Brookbush Institute. "Jumping, lifting, holding positions. Resistance training can help with all of that."

Ejan loves hiking, especially in cold weather locations. "It's a common misconception that being in the cold can give you a cold, but it's not true," say the experts at UofL Health. "In fact, exercise is one of the best ways to strengthen your immune system. Staying cooped up inside may actually expose you to more people who may be harboring this season's latest cold, so getting away from all those folks may actually reduce your chances of catching the same bug."

Ejan indulges her creative artistic side by taking painting classes and making pottery, which research shows is good for mental health. "Studies have shown that expressing themselves through art can help people with depression, anxiety, or cancer, too," say the experts at Harvard Health. And doing so has been linked to improved memory, reasoning, and resilience in healthy older people."

Ejan embraces the farm-to-table concept of enjoying locally sourced food whenever possible. "Produce from local farmers has spent more time on the vine, on the tree or in the ground, so you get better taste and more nutrients," says Melinda E. Cater, MS, RD, LDN. "When it comes to fresh fruit and vegetables, the shorter the time and distance from farm to sale, the higher the levels of vitamins and minerals."

Link to story: https://bikininewsdaily.com/bnd/CheerleaderTiyahEjanShar-4242

Soccer Star Steph Catley shared pictures of herself spending time in the ocean

Australia soccer star Steph Catley is taking a well-earned break from her busy training schedule to enjoy the beautiful sun and sea in Santorini, Greece. Catley, 29, shared highlights from her vacation, including snaps of herself wearing a yellow bikini and she soaked up the sun on a luxury yacht. She also included pictures of herself swimming in the ocean. "A few days to recharge in ???," she captioned the post.

Catley enjoys a balanced diet with plenty of protein. "[Breakfast is] 1 piece of almond butter toast, 1 bowl of oats with shredded almonds, honey and mixed berries," she says. "[Lunch] varies but generally a salad with some sort of meat mixed in or on the side. My favorite combination right now is a chicken salad with spinach, walnuts and pear. [Snack is] a coffee with a small chia pudding bowl, or some fruit… I love different types of pastas, grilled vegetables and potatoes, or stir fries and dishes with brown rice."

Catley's game-day diet is designed to give her as much energy as possible. "It depends what time the game is. But no matter what I eat in the morning or lunch, around an hour and a half before I play I always eat two slices of multigrain toast with peanut butter and sliced banana on top," she says. Her favorite indulgence meal is "a huge burrito bowl from Chipotle with lime and salt chips on the side."

Catley leads by example when it comes to training and competing. "I always give 100 per cent at training and in everything that I do on and off the field," she says. "I'm not the leader that's going to be screaming and shouting at everyone in the change rooms [when something goes wrong]. On the field, I want people to look at me, and think, 'Well, if she's giving 100 percent, always, then I have to give 100 percent'."

Catley and her teammates start the day at 7.30am. "We've been non-stop for the last four to five weeks now. Training, gym, meetings, the lot," she said about preparing for the World Cup. "The rest of the day is made up of ice-baths, massage, physio treatment and often media commitments… But the closer we get to the games, you can see the hard work paying off and everything starting to come together, so the hard work has definitely been worth it."

Catley was thrilled about taking part in the World Cup not just for herself and her team ,but for future athletes. "It's an opportunity for us, as a team, to inspire young girls and young boys," she said. "I had no [female athletes] to look up to growing up, to aspire to be a footballer, compared to what it's like now. As a team, we have the opportunity to perform on the biggest stage on home soil, and I think it's so, so exciting. It could change anything – everything – for football in Australia for young girls and young boys. So to be honest, I wish the World Cup was starting tomorrow. I'm just excited to get going."

Link to story: https://bikininewsdaily.com/bnd/SoccerStarStephCatleysha-4241

Kinsey Wolanski shows off her incredibly fit figure

Kinsey Wolanski is happy to be home in her swimsuit. In a new social media post the helicopter pilot-slash-influencer shows off her incredibly fit figure in a bathing suit as she walks on the beach. "Finally after 3 weeks away I am back in Cali and so excited to have my routine," she shared with her 3.7 million followers.

In her Instagram post, Kinsey revealed that has been lifting weights for years and years." 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.

Recently, Kinsey found a more gentle exercise approach. "Now I'm a full Pilates girly and just tons of walking. Finally I feel my body responding the way I want, I have always been curvy and staying lean has always been a struggle but I am really happy with where I am at and loving my new routine," she said in the same post.

Kinsey is an adventurer and loves to hike. She recently took a trip to Patagonia and hiked in the snow. According to the National Parks Service, the physical benefits of hiking include:

Building stronger muscles and bones

Improving your sense of balance

Improving your heart health

Decreasing the risk of certain respiratory problems

Kinsey loves snorkeling and free diving. "Yesterday I got to free dive with sharks and it was the most unreal experience," she captioned a post. Surprisingly, putting on a snorkel and fins and swimming through the water is a great workout. In addition to being a great aerobic exercise and burning calories, other health benefits may include improved cardiovascular function, stress reduction, mood enhancement, and muscular toning.

Kinsey also surfs. "I prefer this life," she captioned an Instagram Reel of all the outdoor activities she loves, including surfing. According to the Australian government's Better Health, 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.

One of Kinsey's go-to self-care rituals is taking baths. How can baths do your body and mind good? They have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits.

Kinsey also does acro yoga. "Just messing around trying to learn some fun new skills. Acro requires you to be so balanced and calm but still flipping through the air….. a hard balance I'm still trying to master haha," she captioned a post. 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."

Link to story: https://bikininewsdaily.com/bnd/KinseyWolanskishowsoffhe-4240

Cheerleader Brittany Spencer shares photos from Lake Tahoe

Professional NBA cheerleader Brittany Spencer spent the last of the summer months traveling and having a good time—and she's got the pictures to prove it. Spencer shared pictures taken from a little jaunt up to Lake Tahoe, including pictures of her climbing into a yacht while wearing a black one-piece swimsuit with matching hat. "LA girlie takes Tahoe ?," she captioned the post.

Spencer has been practicing yoga for years. "My yoga teacher this morning asked the class what brings us joy when starting our day," she captioned an Instagram video. "For me it's practicing yoga & making myself a blueberry lavender latte (thx to @milkhoneystyle recipe?) If you do something you love when you wake up, the brighter the rest of your day will be☀️ What brings you happiness in the morning?"

One look at Spencer's food Instagram shows that avocados feature very heavily in rotation (the account is even called Avocado Brit). "If you can swap out your high-fat processed foods like sausages with avocado, you will be doing yourself a favor," says Zhaoping Li, MD. "Avocados are high in fat, but it's good fat. This counters the public opinion that all fats are bad… Natural food, particularly in place of processed food, is what we want to be eating to prevent disease, to keep ourselves in good health, and that includes keeping our skin healthy."

Spencer loves iced lattes as her energy booster of choice. "Both regular and decaf coffee seem to have a protective effect on your liver," say the experts at Johns Hopkins Medicine. "Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don't drink coffee."

Sushi is one of Spencer's favorite foods, and it's healthy too—seafood is a rich source of omega-3 fatty acids. "EPA and DHA are called essential fatty acids because your body cannot make them," says Anthony DiMarino, RD. "Seafood is one of the best sources of these fats, which improve heart and blood vessel health. Omega-3s have been linked to lower risks of high blood pressure, blood clots and sudden cardiac death."

Spencer fuels her training with high-protein breakfast foods such as eggs. "We are probably more embracing of eggs within a heart-healthy dietary pattern than we were 20 years ago, but it's still a source of dietary cholesterol," says Jo Ann Carson, professor of clinical nutrition at UT Southwestern Medical Center in Dallas. "Eating an egg a day as a part of a healthy diet for healthy individuals is a reasonable thing to do."

Link to story: https://bikininewsdaily.com/bnd/CheerleaderBrittanySpenc-4239

Morgan Romano shares swimsuit photo in the Cancun sun

Miss USA 2022 Morgan Romano is looking back on a wonderful vacation she took last year in Cancun, Mexico. Romano, 25, shared a throwback photo of herself enjoying an outdoor shower in a beautiful resort, wearing an orange one-piece swimsuit. "A year ago in the Cancún sun ☀️," she captioned the post. "Missing this trip and you so much ??," commented Miss Maine 2022 Elizabeth Kervin.

Romano says she is of course extra careful about diet and exercise in the run up to pageants and competitions, especially if she knows she will be wearing a bikini, but for the most part she lives a very healthy lifestyle. "It's not just because of this industry—I've always eaten pretty healthy, I was a competitive dancer my whole life," she says. "I did ballet, and you have to fuel your body with good fuel to be able to perform your best. It's a lifestyle for me. It's always been that way."

Romano refuses to follow any restrictive diets that eliminate entire food groups, saying it would not be sustainable for her. "I don't restrict anything, I don't count calories, I don't weigh myself," she says. "It's about balance. I eat pretty healthy in the week but, for example, this past weekend I was in Charleston, North Carolina and I went to Mexican for dinner. And then at midnight I had a Chick-fil-A sandwich. If my body is telling me you want ice cream, I'm going to go get ice cream and not feel bad about it."

Romano prefers at-home workouts to gym sessions, although she enjoys classes. "I used to do CrossFit but it's hard on your body," she says. "I had good results but it was too much." Romano always fuels herself before a workout. "I can't function if I'm hungry.I have low blood sugar, I will pass out, I'll be cranky… they'll be asking me questions in an interview and I'll just be like 'I don't know.' I can't think straight. I have got to eat"

Romano describes herself as having a "Hannah Montana-like double life" where she is a chemical engineer by day and training for pageants by night. "My chemistry teacher in high school told me about [engineering]. But on the other side, I grew up being a competitive dancer my whole life and loving being a performer and being on stage; and I was a girly girl, and I loved to dress up and wear heels and wear crowns. It's so funny. We have so many photos of me as a little girl in plastic crowns, and now I'm Miss USA, so I guess I was destined for it."

Romano is passionate about being a role model for young girls who want to be in STEM. "We need more women (in STEM) and that starts at a younger age because your curiosity and the things you're passionate about start to shape when you're young," she says. "If kids aren't being told about STEM, how would they know to ever pursue it? I went through elementary, middle and high school and no one ever talked to me about STEM opportunities. I just stumbled upon it and checked the box for chemical engineering and had no idea what to expect."

Link to story: https://bikininewsdaily.com/bnd/MorganRomanosharesswimsu-4238

Lis Vega flaunts her amazing body

Lis Vega is motivating her followers – in her swimsuit. In a recent social media post the Cuban actress and singer flaunts her amazing body in a bathing suit top while sharing a motivational message with fans. "What are you going to do today with what you have, to continue learning, to follow your purpose, transcend and reach the hearts of others ???♾️ WHAT ARE YOU GOING TO DO TODAY FOR YOU!" she captioned the Instagram post. "Wow," commented one of her followers.

Lis maintains a healthy, gluten-free diet. She starts her day with a bowl of gluten-free oatmeal with scrambled egg whites with corn. Lunch is a chicken breast with whole wheat pasta. Three things she avoids? White flour, gluten, and canned food.

Lis relies on strength training to keep her in shape. She shares photos and videos of her gym sessions on social media, which consists mostly of primarily weight and strength training. She also isn't afraid of lifting heavy weights, which help build and tone her muscles. 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.

Lis spends a lot of time dancing, and loves sharing videos on social media. 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.

Lis also does a lot of cardio, including spinning on a bike. "It not only helps tone legs and glutes, but also helps you tone The torso and the limbs superior so it's a very thorough exercise. It serves as both to burn fat, or to improve physical and cardiovascular condition," she captioned the post. 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.

Lis advocates self-love and acceptance. "Do not look for your ideal body in other people's bodies, build yours, become your greatest pride, love the process and listen to your inner voice saying YOU CAN, one more day," she wrote in a post, urging her followers to exercise to take care of their mental, emotional, and physical health. "Create habits that nourish you daily and raise your frequency," she added.

Link to story: https://bikininewsdaily.com/bnd/LisVegaflauntsheramazing-4235

Ricki-Lee is having a blast in Cabo San Lucas

Ricki-Lee is steaming up Cabo San Lucas in one of her latest social media posts the New Zealand-born Australian singer shows off her swerving curves in a black bathing suit while vacationing at the ultra luxe Nobu Los Cabos resort. "Hola Mexico," she captioned the Instagram snap, getting flooded with comments by her followers. "Jessica Rabbit!" wrote one. "Hourglass," added another.

Ricki-Lee works hard for her body. "I'm not one of those girls who is naturally thin and can eat whatever I want. I am consistent with the food I eat day in day out and I work my ass off in the gym … literally!" she wrote on Instagram in 2015.

"I go through phases where I let go a little bit and relax my training and indulge in my guilty pleasures more than usual … we all do!" Ricki-Lee wrote in the same post. "And I think it's good for the soul to do that. But for the most part, my life is routine. I eat the same clean foods every day."

Ricki-Lee exercises almost every day. "I train hard 6 days a week," she wrote in her post. Physical activity is anything that gets your body moving. 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.

Ricki-Lee also reveals that she indulges. "I plan my 'cheat meals' and work hard to earn them and I savour every mouthful! And then I'm sweating it off the next day in the gym," she wrote in the post.

Ricki-Lee revealed her daily diet in an Instagram Story. She starts with a banana and coffee with soy milk and sugar for breakfast. Lunch is a bowl filled with carrot, hummus, cherry tomatoes, pickled onions and a can of tuna, seasoned with tablespoons of homemade ginger sauce. Dinner options include peanut butter chicken in lettuce cups or with broccoli, a Mexican chicken salad bowl with guacamole and hot sauce, grilled fish with salad or green vegetables, and sesame soy garlic chicken with broccoli.

"To keep it tight, up and perky you have got to put the work in," Ricki-Lee says about why she does a combination of high intensity workouts, lifting weights and plenty of squats, squat jumps and lunges. "One of my favourite's is a step-up into a reverse lunge," she said. "I really enjoy watching my body change as I work with weights or if I do more cardio. I find it fascinating."

"For me it's just about how I feel and when I go for a run or when I do an awesome workout, I feel strong, alive and awake," Ricki-Lee told News.com.au. "I feel like I can take on the whole world, that's why I eat healthy and that's why I workout — not for any other reason."

Link to story: https://bikininewsdaily.com/bnd/RickiLeeishavingablastin-4237

Miley Cyrus looking good in front of the camera

Miley Cyrus might have evolved from being a TV star, but she still knows how to take an amazing picture. Cyrus, 30, shared a dramatic photo of herself on social media, posing in a gold one-piece swimsuit against a background of a swimming pool, ocean, and palm trees. "You broke your own heart but you'd never say that," she cryptically captioned the post. "My goodness you look gorgeous and you know it," a fan commented.

Cyrus loves working out, treating it as a fun activity rather than a chore. "My physical appearance is always an extension of my creativity," she says. "I am very literal when it comes to externally representing the 'era'. Outside of music, physical fitness is my most passionate creative outlet. I find so much fun in choreographing my workouts. I think there is a greater chance of maintaining a fitness commitment if you don't think of it as work but as play."

Cyrus is diligent about taking care of her skin—and admits she hasn't always got it right. "I'm so obsessed with being clean," she says. "My skin was always so bad that I felt like any time anyone else did my makeup it would just take me back. I think it's important for girls to just try and really take care of their skin and keep it clean." One thing she won't try again is dermaplaning. "You know that famous photo of Marilyn Monroe shaving her face? I tried that once because I felt like that was a beauty secret, and it was insane. Don't shave your face, ever. I walked out looking like my brother."

Cyrus learned beauty and style lessons while working on Hannah Montana. I learned about routine and dedication when it comes to skincare while on the set of Hannah Montana," she says. "It's so important to keep up with a consistent skincare routine, and to be dedicated in order to get the results you want. Wearing a wig on set taught me to respect drag queens at a very young age! The art of creating a glamorous alter ego and looking at wigs costuming and make up as more than just self-decoration, but also armor."

Cyrus has learned how important downtime and self care are for both her health and her looks. "I basically have it down to a science these days," she says. "Taking care of yourself from the inside out is so important. Your beauty routine is a form of self-love because it means you're taking time out of your day to check in with yourself, mentally and physically… I struggled with acne, triggered by juggling school, work, filming, not to mention all the stage makeup, when I was younger. I finally realized that something that works for someone else might not work for me, so I saw a dermatologist and learned that there isn't a one-size-fits-all solution to skincare."

Cyrus keeps her style incredibly simple when she's not working. "On my days off I am usually in all black; there is something classic [about it] – you could find a girl from each generation I've admired wearing something similar," she says. "I like that it's mysterious and doesn't draw too much attention to me. Then, when I am on stage, I use color and fabric to enhance the emotion of the music."

Link to story: https://bikininewsdaily.com/bnd/MileyCyruslookinggoodinf-4236

Miss Universe RBonney Gabriel Shares Photos From Honduras

Miss Universe 2022 RBonney Gabriel is singing the praises of Honduras after enjoying a cruise vacation in the beautiful country. Gabriel, 29, shared pictures of her trip on Instagram, highlighting the beauty of Roatan's stunning sea and skies. The model posted snaps of herself looking gorgeous in a blue one-piece cut-out swimsuit, lounging on a deck and enjoying delicious food and drinks with friends. "Almost missed our call time to get back on the ship because I did not want to leave this beautiful place ??," she captioned the post.

Gabriel works out with a trainer and lifts heavy weights, and eats the same thing every day. "Every day I have oatmeal and two eggs in the morning," she says. "And then lunchtime is shrimp and green beans. And then there's a snack in between. There are rice cakes – I always have rice cakes in my purse or my car… And then dinner is salmon and veggies. I stay consistent with that almost every day… Even when I was traveling somewhere, I would meal plan and bring [my food] on the plane in a big cooler."

Gabriel takes great pride in being a role model for younger Filipino-Americans. "I'm actually the first Filipina American Miss USA and since I won, there are little girls that message me, they say they see themselves in me," she says. "I need girls to believe in themselves, and diversity just makes every[body] feel seen 'cause we all wanna feel seen and heard at the end of the day."

Gabriel had to get used to using industrial amounts of self-tanner when taking part in the pageant. "I use self-tanner, which is something that was kind of new to me before pageants," she says. "When you put a fake spray tan on, if you wash your body or if you shower, it comes off. So during the competition, it's two weeks long. I get my spray tan right before I check in. I want to preserve it all the way until finals two weeks later. I only showered a few times, which is kind of gross If you think about it because we're beauty queens. We're supposed to be so clean and glamorous. But by the time finals come around, I feel so dirty because I've only showered a few times. I'm really trying to preserve my spray tan."

Gabriel is allowing herself some rest and relaxation after winning the competition. "My current version of self-care is treating myself to pizza and ice cream," she says. "When my life gets more stable, self-care will involve going for walks in the morning, doing yoga, and journaling. I keep a journal with me wherever I go and like to write down five things I'm grateful for, no matter how hectic my schedule is. That keeps me centered."

Gabriel's passion for fashion started at a young age. "I loved looking at Vogue magazine and seeing the creative editorials," she says. "I also grew up going to the thrift store with my mom. I would find vintage pieces, and my mom would take them home and make new pieces for me. One time we purchased a puffy purple dress. It was an adult size, but she transformed it into my Halloween costume. Seeing her transform that piece inspired me, and I started making my own pieces. I fell in love with working with my hands and making something my own."

Link to story: https://bikininewsdaily.com/bnd/MissUniverseRBonneyGabri-4234

Alexis Loomans is heating up social media

In one of her latest social media posts the beauty queen girlfriend of Florida Gators Quarterback Graham Mertz shows off her incredible body while frolicking in the ocean with her football stud."My ?!" Mertz commented on the Instagram video.

Alexis is a big fan of cardio. She starts her workout by walking on the treadmill for 45 minutes at 5.0 miles per hour, she shared in a TikTok video detailing her "model workout." Then she runs for 10 minutes at 6.5 mph.

Alexis follows her cardio workout with a variety of strength training exercises. She does a leg circuit, doing 45 reps per exercise. She follows it with an ab circuit, again doing 45 reps per exercise.

Alexis is all about the perks of coffee. On a recent trip to New York she held onto an iced coffee. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. "It acts on your brain to improve memory, mood, reaction times, and mental function," they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

You can also find Alexis on the court — the tennis court that is. "Making plays out of town like I'm Jordan," she joked in a recent caption. 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.

One of Alexis's favorite activities on vacay? Walking on the beach with her beau. 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.

Link to story: https://bikininewsdaily.com/bnd/AlexisLoomansisheatingup-4233

Mercedes Villador is living her best life at the ocean

Mercedes Villador is living her best life at the ocean – in her swimsuit. In a new social media post the former flame of singer Luis Miguel flaunts her model body in a bathing suit while frolicking on the shoreline. "I'm so very happy at the sea," the catwalk crawler captioned the Instagram post with her followers.

Mercedes enjoys taking walks on the beach. 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.

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

Mercedes understands the importance of hydration. During a recent trip to Miami Mercedes stayed at the ultra-luxe Setai. She shared lots of photos and videos of herself hydrating with water and also drinking straight out of a coconut. 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.

During a recent vacation, Mercedes shared photos of herself on a variety of hikes. According to the National Parks Service, the physical benefits of hiking include:

Building stronger muscles and bones

Improving your sense of balance

Improving your heart health

Decreasing the risk of certain respiratory problems

Mercedes also loves spending her vacations paddleboarding, which is great for the core and also a good form of cardio, explains The American Council on Exercise (ACE). 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/MercedesVilladorisliving-4232

Broncos cheerleader Berkleigh Wright is not ready to say goodbye to summer

Denver Broncos cheerleader Berkleigh Wright isn't ready to say goodbye to summer (or her swimsuits) just yet. The Sports Illustrated Swimsuit finalist took some time off from her busy schedule as an account manager and professional NFL cheerleader to get some R&R at the Clayton Members Club & Hotel in Denver. Wright shared pictures of herself posing in a white one-piece swimsuit, with a white shirt and straw hat. "Summer's not over until Clayton says it's over ☀️," she captioned the post.

Wright starts the day with a cup of matcha green tea to wake up and hit the ground running. "I'm all about the look good, feel good, work good vibes," she says. "I always like to wake up and do my full skincare [routine], put on a fresh face and make sure that I'm setting myself up for success and a productive day."

Wright was a finalist in the Sports Illustrated Swim Search competition (no surprise there!). "I took this leap of faith because I feel that Sports Illustrated [Swimsuit] is a world-class organization that embodies everything I strive to be as a woman," she says. "It extends beyond beauty: they stand for being a strong individual with depth, brains, kindness and integrity. A brand that celebrates everyone's differences, exhibiting that our imperfections are what makes us beautiful. SI Swim helped me embrace those ideals in myself, and now I strive to imprint that mindset in others."

Like a true Colorado girl, Wright is at home on the slopes. "It's well documented that skiing and snowboarding benefits cardiovascular health, overall fitness, strength, coordination, balance and more," says the Canadian Ski Council. "Regardless of your health and fitness goals, strapping on a pair of skis or a snowboard is sure to fulfill some of them. Due to the versatility of skiing and snowboarding, it can encompass the benefits of a cardio workout, high-intensity interval training (HIIT) session, and strength training session, all in one fun activity."

Wright's advice she would give her younger self is all about self-love and confidence. "Listen to your heart. If something is on it, it is there for a reason. Some things are only meant to be in your life for a reason or a season. Letting them go with grace will make room for what is meant to stay. Find your people and hold them close. Kindness is cool. Your authentic, genuine, weird and quirky self is the MOST beautiful thing you can be."

Wright wants to use her platform with the Denver Broncos and Sports Illustrated to be a role model for younger women. "Winning SI Swim Search to me means being a part of something bigger than myself," she says. "Being a member of the Sports Illustrated family and having this powerful platform would help me further myself as a mentor and reach a wider audience of our youth. A mentor that demonstrates to our younger generation that you are not limited by your external factors, but rather unlimited by the person you can become from the inside out."

Link to story: https://bikininewsdaily.com/bnd/BroncoscheerleaderBerkle-4231

Heptathlete Lauryn Davey is heating up the North Sea

Lauryn Davey is heating up the North Sea in her swimsuit. In one of her latest social media posts the Heptathlete flaunts her famous figure in a bathing suit while vacationing in Nordsjö. "Never been so jealous of a fish in a lake before," commented one of her followers. "No.1 girl crush," added another.

A heptathlete is someone who competes in seven different sports. One of the basic ways Lauryn trains is by running – a lot. 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.

Lauryn knows how to recover from heavy training – a soak in the hot tub. "Off SZN," she captioned a photo of herself indulging in a little heat therapy.

Strength and weight training is also an important part of Lauryn's regiment. 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.

Lauryn loves riding bikes. 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.

When Lauryn is on vacation she keeps her body moving. One of her go-to activities is paddleboarding. "It's not as easy as it looks," she captioned a post. 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.

Finally, Lauryn loves to swim, 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.

Link to story: https://bikininewsdaily.com/bnd/HeptathleteLaurynDaveyis-4230

Cowboys cheerleader McKenna Gehrke shares some photos from Mexico

Dallas Cowboys cheerleader McKenna Gehrke had the best trip to the Grand Luxxe At Vidanta Riviera Maya, calling the experience "unforgettable". Gehrke and her fellow dancers posed together in blue bikinis on a sun lounger, with Gehrke also posting a picture of herself standing on a bridge in a brown bikini. "My fav Mexico moments ??️?," she captioned the post. "I haven't stopped thinking about those tacos," commented Cowboys cheerleader Camille Sturdivant.

Gehrke's background in dance made her a shoo-in for the Cowboys cheer team. "I started dancing when I was two years old and have been technically trained in ballet, pointe, tap, jazz, contemporary, modern, musical theater, hip hop, and pom," she says. "In high school, I made the nationally ranked Cherry Creek Varsity Pom Team as a freshman and danced for all four years, serving as captain my senior year. In college, I made the University of Arizona Pomline as an incoming freshman and spent the last four years performing on the sidelines, serving my junior year as Co-Captain and my senior year as Captain."

Gehrke's favorite workout is Pilates, which is especially beneficial for dancers. "Fine-tuned as dancers are, when we're at our peak, dancing at least six days a week, several hours a day, it's grueling, and the repetitive motion puts stress on the same muscle groups again and again," says trainer Judi Bar. "As human beings, we are creatures of habit," Bar notes. "We walk a certain way, we take the stairs a certain way, we stand a certain way and we sit at our desk a certain way. So, our muscles get imbalanced because of overuse. What Pilates does is help to counteract that."

Gehrke was inspired to become a cheerleader thanks to her mother. "My mom was an NFL Cheerleader, and I've always looked up to her; being able to hear about her experiences on the sidelines inspired me to pursue my dream of also becoming an NFL Cheerleader," she says. "Being a DCC has been a lifelong dream, so I would have to say making this team is my biggest accomplishment!"

Gehrke's energy booster of choice is any coffee which, as she says, she cannot live without. "I'm certainly familiar with a lot of research showing that coffee has a mildly beneficial effect in protecting against issues like stroke, diabetes and cardiovascular problems," says Steven K. Rothschild, MD. "Keep in mind that the research focuses on the benefits of black coffee, which we're still learning about. But we definitely know the harms associated with the fat and sugar you find in a lot of coffee drinks."

Gehrke grew up in Colorado, so she prefers the beach over the mountains for a change of pace. "[A perfect day is] waking up in the Colorado mountains with a fresh cup of coffee, hiking with my friends or family, and ending the day eating some yummy food and listening to music with the people I love," she says. "[I cannot live without] My family and coffee!"

Link to story: https://bikininewsdaily.com/bnd/CowboyscheerleaderMcKenn-4229

Model Abby Champion shares swimsuit photos

Abby Champion is celebrating her longtime boyfriend's birthday in her swimsuit. In one of her latest social media posts, the model pays tribute to her love, Patrick Schwarzenegger, with a photo of the two in their bathing suits. "Happy birthday to my sweet, handsome, hardworking, and goofy boyfriend! I love you so much!" she captioned the Instagram snap.

Abby is one of the many celebrities who is all about pickleball. She recently hit the court in Idaho, captioning a photo of herself and friends, "adult camp."

Abby and Patrick are both athletic. You can often find the couple taking long walks together, wherever they are traveling. 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.

Abby also appreciates a good hike. According to the National Parks Service, the physical benefits of hiking include:

Building stronger muscles and bones

Improving your sense of balance

Improving your heart health

Decreasing the risk of certain respiratory problems

Abby loves to ride bikes. You might find her pedaling around outdoors, or leaving a SoulCycle class with Patrick. 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.

Abby has a no-excuses policy when it comes to exercise. "Jet lagged gym time," she captioned a photo from Paris, France. Physical activity is anything that gets your body moving. 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.

Abby, who lives in southern California, spends a lot of time in the water swimming and surfing. 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.

Link to story: https://bikininewsdaily.com/bnd/ModelAbbyChampionsharess-4228

Patriots cheerleader Emily Marshall enjoyed a fun-filled trip to Secrets Cap Cana Resort and Spa in Punta Cana

New England Patriots cheerleader Emily Marshall enjoyed a fun-filled trip to Secrets Cap Cana Resort & Spa in Punta Cana, with fellow cheerleaders Taylor Yeley and Katie Suh. Marshall posted a photo of herself and Yeley posing in blue and teal bikinis, and another snap with Suh posing in a pink flora bikini. "Be casual on 3!!!" Marshall jokingly captioned the post. "Haha I love you," Yeley commented.

Marshall says dancing is her favorite thing in the world. "We're called cheerleaders, but pretty much everyone has a dance background," she says. "I love watching football, but my passion for dance is definitely what made me want to join the team. It's just an extra bonus that I get to dance on the NFL field for my hometown team."

Marshall is a financial analyst for TRC Companies. "I started out as a project coordinator in [TRC's] Boston office, and eventually one of the financial-analyst positions for the environmental sector became available, so now I am the analyst for three of our national practices," she says. "Pretty much everyone on the [cheerleading] team either has a full-time job or is a full-time student."

Marshall and her fellow dancers have an intense training regimen. "We practice two days a week throughout the summer and it's basically just rapid-fire learning material, so that [during football season] we don't have to spend too much time actually learning dances," she says. "The season really starts in mid-August or so with the pre-season games, and that is craziness… We pretty much have games every other week, throughout the beginning of September through the end of December, which maybe doesn't sound very hectic, but it felt very hectic, because the second you're done with one, you're preparing for the next."

Marshall loves cooking at home, especially baking pumpkin oatmeal and chocolate chip cookies. "If you try to eat heart healthy, then pumpkin is for you!" says Kaela Ketcham, RD, LDN. "Heart-healthy eating consists of choosing foods that are low in fat, salt and sugar, but high in fiber. You can check off the box on all those when it comes to pumpkin. Per half-cup serving, canned pumpkin has almost no fat, practically no salt and no added sugar. Say goodbye to guilt and hello to flavorful nutrition that is full of fiber."

Marshall is obsessed with her cute pups. Research shows pet owners enjoy specific benefits related to bonding with and caring for animals. "There is now a large amount of data confirming that pets are good for your psychological health and may increase, not only the quality of your life, but also your longevity," says Stanley Coren PhD., DSc, FRSC. "The benefits are not just short term but last well beyond the time that the pet is in the room, and the positive effects build up over time."

Link to story: https://bikininewsdaily.com/bnd/PatriotscheerleaderEmily-4227

Odeya Rush flaunts her incredibly fit figure in a bathing suit

Odeya Rush is boating in her bathing suit. In a recent social media post the Goosebumps and Cha Cha Real Smooth actress flaunts her incredibly fit figure in a bathing suit while on the water. "Mrs Worldwide," she captioned the series of Instagram snaps. "Goddess," commented one of her followers. "Prettiest girl," added another.

Odeya abides by the power of positive thinking. "I really like Louise Hay. I love her books and her audio," she told Byrdie. "Sometimes when I wake up in the morning and I'm stressed, I need just to be reminded of how you control your own thoughts and how you can take this thought and shift it into a positive place. So yeah, I love Louise Hay. She's really helped me. And really just watching what you're saying to yourself, because so quickly you can wind up in a really negative place out of nowhere and your thoughts just spiral. So when bad thoughts come up, I try as much as I can to cancel them out with something positive or to shift my focus to something else, because the more I do it the more I know it'll be a habit for me."

Odeya confessed to Refinery 29 that she "struggled with acne for a long time," but learned how to deal with it. "I had pimples here and there growing up, but at 20 years old, I developed a face full of acne. When you're working and constantly having to be on camera, it can bring you down because a part of you wants to cover it up — but the more makeup you put on, the worse you're making it. My acne started calming down last year, but I still get blemishes," she said. She has a trick for dealing with the mental aspect of skin woes. "It's about looking in the mirror and not focusing on it. Repeating the affirmation that I have clear skin has helped me. With acne, you think everybody is looking at it, but it's not as big of a deal as you're making it in your head."

Rush loves getting outdoors and going for a hike. According to the National Parks Service, the physical benefits of hiking include:

Building stronger muscles and bones

Improving your sense of balance

Improving your heart health

Decreasing the risk of certain respiratory problems.

Odeya loves walking on a beach in the warm sun. "I do better in the heat, let's just say that! I grew up in a very, very hot climate. I'm just better in the heat, I get cold super easily," she told Byrdie. 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.

Odeya keeps her skincare routine simple. "I was using so many different random things that I'd read about—every person you meet when you have acne recommends something, and that doesn't mean it's right for you," she told Byrdie. "My skin is much better now. I use Supergoop Unseen Sunscreen every day, and I use a hyaluronic acid from the Ordinary, and I also use a .5 retinol at night—that made the biggest change in my skin, I think. So now I've found what's right for me, but I wish I'd found it back then."

Link to story: https://bikininewsdaily.com/bnd/OdeyaRushflauntsherincre-4223

The girlfriend of Manchester United star Scott Mctominay Cam Reading Shares some Photos

Cam Reading is bidding adieu to summer in her swimsuit. In one of her latest social media posts, the girlfriend of Manchester United star Scott Mctominay rounds out the summer season with a bathing suit blast of a vacation with her gal pals. "Last Summer holiday of 2023 complete," she captioned the series of Instagram snaps.

Cam spends a lot of time hiking, a great whole-body workout, "from head to toe and everything in between," says the National Parks Service. 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. It also offers many mental health benefits, according to a Stanford University study.

Cam makes sure to drink plenty of water. Why do you need to hydrate? 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, explains the Mayo Clinic.

Cam is a white wine drinker. While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.

Another outdoor activity Cam loves is stand-up paddleboarding. 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.

Cam is also a swimmer, which is a great method of 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.

Link to story: https://bikininewsdaily.com/bnd/ThegirlfriendofMancheste-4226

The Indian actress Shanaya Kapoor shows off her gorgeous body

Shanaya Kapoor is looking pretty in pink. In one of her most recent social media posts, the Indian actress shows off her gorgeous body in a vibrantly hued bathing suit. "Happy Sunday," she captioned the series of Instagram snaps. "How can u be so beautiful," asked one of her followers.

Shanaya Kapoor is looking pretty in pink – in her swimsuit. In one of her most recent social media posts, the Indian actress shows off her gorgeous body in a vibrantly hued bathing suit. "Happy Sunday," she captioned the series of Instagram snaps. "How can u be so beautiful," asked one of her followers.

Kapoor spends a lot of time at the gym, sharing photos on Instagram. In this video she does lateral pulldowns at the gym. "Getting there," she captioned it. She captioned another photo of herself, "Weights before dates."

"A day without coffee is like…I'm kidding, I have no idea," Kapoor jokingly captioned a photo. In all seriousness, she drinks coffee every single day. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. "It acts on your brain to improve memory, mood, reaction times, and mental function," they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

You can often find Kapoo on the trails, as she loves hiking. According to the National Parks Service, the physical benefits of hiking include:

Building stronger muscles and bones

Improving your sense of balance

Improving your heart health

Decreasing the risk of certain respiratory problems

Shanaya takes a lot of walks, especially when she is on the beach. 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.

Link to story: https://bikininewsdaily.com/bnd/TheIndianactressShanayaK-4225

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