Fitness Model Katie Chung Hua flaunts her shape figure

Katie Chung Hua, a fitness influencer known for her disciplined approach to health and wellness, recently celebrated a friend's birthday with a series of social media photos, including a few showcasing her in stylish workout gear. Katie's fitness philosophy is rooted in planning, consistency, and smart nutrition. "Set a goal, then create a map of how to get there," she advises. Katie incorporates HIIT workouts, challenging her muscles with every rep, and relies on a go-to list of exercises like planks, lunges, and push-ups to stay fit. Her diet tips focus on balance, protein-packed meals, and counting macros over calories. Katie's lifestyle proves that staying in shape is all about preparation and finding what works for you.

If you want to get in shape, it takes planning says Katie. "The first thing is to set a goal then create a map of how to get there. Having something to follow every day will keep you on track. Then, take a look at your nutrition, immediately cut out soda, sugars, and alcohol," she told Squat Wolf.

Katie recommends high intensity interval training for weight loss. "HIIT workouts are the quickest way to put fat over steady cardio so implement that around 4x a week," she says. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

"Continue to push yourself in the gym. The last 5 reps of every exercise should be a challenge," Katie tells Squat Wolf. "Don't lift just to reach the rep number, use it as a baseline and push yourself. For those of you trying to lean, keep your reps around 12-15. Take before and after photos weekly."

Here are Katie's go-to exercises:

Bench Mountain Climber

Bench Push Up

Bench V Up

Side Lunge

Plank Hip Dips

Ski Jump

Leg Lift

Katie also shared the following diet tips with Squat Wolf:

Counts macros over calories, when you count calories you don't know how nutrient dense or deficient you are.

Eat protein with every meal

Hydrate

Read the labels and cut out all processed foods and ingredients

Be prepared, meal prep

Add greens for fiber and other crucial nutrients

Don't skip breakfast

Eat every 3-4 hours to keep the metabolism working

Shop organic

Find a balance and something that works for your lifestyle. If you have an unattainable diet regimen you won't stick to it.

Link to story: https://bikininewsdaily.com/bnd/FitnessModelKatieChungHu-5310

Fitness Model Whitney Johns flauts her incredible shape

Fitness model, coach, and entrepreneur, Whitney Johns, focuses on her health and wellness, prioritizing hormones and gut health. "Back & Booty Upper Body Workout ?This workout is one of my favorites from my Find Your Fit with Whit programs! Whether you're hitting the gym or working out from home, you can make it happen with moves like these," she said on Instagram. She shares her health process with her community of people along the way on social media to inspire others to care about their fitness goals, as well.

She puts in the work to continuously grow and improve her mental strength. "The right doors won't open for you until you've become the version of yourself that's meant to walk through them ???," she said on Instagram. Confidence and strong self esteem is an incredibly important part of the process. According to the Cleveland Clinic, "your mental strength or resiliency can affect everything from motivation and relationships to performance, decision-making and productivity."

She enjoys the outdoors. "Mother Nature is a gangster ?⛰️?Ever ride on horseback to the top of the waterfall to frolic w/the homies & cold plunge in the natural pools? ??‍♀️ We got this chance on a gorgeous August day in the Wyoming mountains off the grid ??️ Then we got to ride back down to the bottom to experience that waterfall full circle. Highly recommend ??," she said on Instagram.

She's a fan of full body workouts that can be done anywhere. "?Full-Body Dumbbell Workout ?You can do this ANYWHERE! Whether you're at home, at the park, or in the gym, this workout is designed to help you get moving and feel great! ?? Give it a try: 3 sets of 10-12 reps each, depending on your dumbbell weight of choice," she said on Instagram on a series of videos of her working out with weights.

She does cold plunges. "Started my September on the right track ?⛰️??Cold tub sessions never get easier, but I always feel like a million bucks getting out. Let's make this month COUNT. We only have 4 months left of 2024 ? I'm going to make a point of doing something that challenges me, betters me or scares me… every day for the rest of the year," she said on Instagram on a video of her jumping into a cold tub.

She's powerful and proud of how far she's come in her health journey. "A fitness journey is not just about physical transformation—it's about reclaiming personal power and autonomy over your body and life ?I've faced many ups and downs on my fitness journey, battling unhealthy habits that took a toll on my body and mind. But through it all, I found a way to heal by focusing on what I could control- the way I trained my body and nurtured my mental & holistic health," she said on Instagram.

Link to story: https://bikininewsdaily.com/bnd/FitnessModelWhitneyJohns-5235

Fitness Model Lyzabeth Lopez shows off her fantastic physique

Lyzabeth Lopez is sharing about her new fitness challenge in her workout gear. In a new social media post the fitness model and trainer shows off her fantastic physique in a two-piece exercise set while divulging details about her new program. "Sometimes everyone needs their A$? Kicked!!" she writes in the caption. "My approach combines accountability with strong community support, ensuring sustainable results that last. Having guided countless women, from celebrities to entrepreneurs and fellow moms, I've seen amazing transformations thanks to our vibrant community. My focus is on holistic, long-term health practices, not quick fixes."

Lyzabeth is a fan of sled pushing. "Work work WORK!! Ladies, if you're looking to level up your fitness game, try pushing heavy sleds! ? Here's why:

Strength Boost: Targets legs, glutes, and core for serious muscle gains.

Heart Health: Elevates your heart rate and improves endurance.

Power & Speed: Builds explosive strength that'll enhance your athletic performance.

Functional Fitness: Perfect for everyday strength and stability.

Metabolic Kick: High-intensity and great for fat loss.

Joint-Friendly: Tough on the workout, easy on the joints.

Core Strength: Engages your core for better stability.

Push through, power up, and see the results!" she writes.

Lyzabeth is a golfer. "Watch the ball!" she captioned a post. A comprehensive review published in the British Journal of Sports Medicine found that 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.

Lyzabeth is a golfer. "Watch the ball!" she captioned a post. A comprehensive review published in the British Journal of Sports Medicine found that 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.

"Embrace failure as a stepping stone, not a setback. In fitness and in life, every failure is a chance to learn, grow, and push beyond your limits," Lyzabeth writes in the same post. "We all fall off track with our healthy eating and workout goals. It's important to remember that setbacks are just a part of the process, not the end of the road. What matters most is how we respond and get back on track. Don't let fear of failure hold you back; use it as fuel to become stronger and more resilient. Keep striving, keep improving, and remember: failure is just a part of the journey to success."

When it comes to glutes, Lyzabeth knows exactly how to train. "When you're training to add size to your legs and glutes, the type and amount of cardio you do, along with what you eat, can affect the gains you're trying to achieve. The best cardio to assist with this goal would include sprint training and lower body HIIT or met-con training. The worst type of cardio would include long-duration, over 60 minutes of steady-state cardio, for example, long-distance runs," she writes.

Lyzabeth also enjoys boxing. In a recent post she demonstrates she has a lot of pack to her punch. Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

Link to story: https://bikininewsdaily.com/bnd/FitnessModelLyzabethLope-5232

Fitness Model Mari Llewellyn flaunts her amazing figure

Fitness model and entrepreneur, Mari Llewellyn, has a community of 1.5 million followers on Instagram that she aims to inspire daily, helping them reach their fitness goals as she works on hers. She reposted her friend's Instagram story, a picture of them on a walk with coffee, laughing, captioned, "we walk." She even puts a healthy spin on her time spent with friends by doing things like going on walks instead of just sitting at a coffee shop. Here are some other ways that Mari stays healthy and in shape.

She focuses on keeping her skin healthy and clear. "My skin journey over the last 10 years has been an emotional one. There has been a lot of inner healing that had to happen, and finding the right skincare," she said on Instagram. She goes on to say "I've had to learn to love and accept myself through the highs & the lows of this journey. I want anyone else who struggles with acne to know that it does get better, and that healing requires patience & self love. Along with healing through proper diet, supplements, and eliminating environmental toxins, the @clearstemskincare products I've used have made an incredible difference. Their clear skin kit which includes GENTLECLEAN, CLEARITY, CELLRENEW, and HYDRAGLOW have been game changers for my skincare routine."

Even when she's sick, she finds the motivation and gets back on track ASAP. "First real session back since being sick & it feels so good!!! wanted to do something quick/full body to get back into it ?? drinking my @bloomsupps sparkling energy ?," she said on Instagram.

On two back to back videos on Instagram, the first one asks "how bad did it hurt?" The next one says, "enough to become the strongest version of myself mentally & physically and change my life forever." The video is captioned, "so much growth between those two clips I can't even wrap my head around it. what a journey, also, me & bby greg on the stair master together," and shows that she makes it a point to recognize progress and celebrate how much she's improved.

She knows how important it is and how far she can come if she stays consistent with her health and fitness goals, and continues to work on herself everyday. "What a wild ride. The last 7 years has been so transformative, so grateful to my younger self for not giving up," she said on Instagram.

She knows that it's important to find a mental and emotional escape, so she enjoys spending time riding horses. "Nothing brings me peace like horses ? ps shoutout to my horse husband who trotted & loped for the first time with zero fear ?," she said on Instagram on video clips of the horses and her riding them. According to heart.org, "a study commissioned on behalf of the British Horse Society found that horseback riding is indeed a good cardiovascular workout. Even just a half hour of riding is considered "moderate exercise," said BHS PR executive Megan Hawkins, "while trotting exerts more energy than playing badminton."

Link to story: https://bikininewsdaily.com/bnd/FitnessModelMariLlewelly-5226

Fitness Model Elisabetta Canalis shows off her amazing figure

Elisabetta is kicking and punching – in her workout gear. In a new social media post the model and ex-girlfriend of George Clooney gets her sweat on during a kickboxing class, showing off her amazing figure in a two-piece exercise set. She shared the videos via her Instagram Stories.

Elisabetta is a fan of pilates. "What I like is that Pilates really defines the muscles," she told People. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the 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.

Elisabetta sweats for sweets. "I love sugar, and I know that if I don't work out, I can't eat that," she told People about her motivation to exercise. "Bread pudding has become an obsession. Potatoes any way you can cook them. And carbs! I would love to crave spinach, but it's not going to happen."

Elisabetta understands the importance of fueling her body. "You have to force yourself to eat a lot to have more energy because we rehearse so much. My body has always had curves but I've never had the kind of flat abs I have now — for the first time in my life I can see my abs!" she told Shape "I'm very athletic," she added to SheKnows. "I love sports. I'm never on a diet regimen. I love food. When I'm not on the show, I eat a lot of protein and carbs."

Strength training workouts are also a key part of Elisabetta's approach to fitness. She recently shared a video to social media showing off her routine. It involved a lot of combination exercises, working multiple muscle groups at once as well as small weights. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

Develop strong bones

Manage your weight

Enhance your quality of life

Manage chronic conditions

Sharpen your thinking skills

Elisabetta kickboxes. "Yesterday I won my first kickboxing match, it was a fun and tiring experience but it gave me so much. This sport has introduced me to people who have literally changed my life like Angelo Valente who with his sacrifice, passion and professionalism encouraged me to get in the ring last night… If Angelo didn't believe in me I would never have done this madness," she captioned a recent post about how she discovered the sport.

Link to story: https://bikininewsdaily.com/bnd/FitnessModelElisabettaCa-5207

Fitness Model Bruna Lima shared her workout routines and fitness tips

Bruna Lima is a well-known fitness model and a prominent ambassador for the brand FashionNova. With a large social media following, Lima regularly shares her workout routines and fitness tips on Instagram. Recently, she posted a gym selfie on her Instagram story, where she posed in a white cropped hoodie and tan shorts, showcasing her dedication to fitness. Lima's social media is filled with posts about her lifestyle, including her daily supplement intake, workouts, and overall health journey. She offers insight into her routine, like her commitment to lifting weights and building strength post-pregnancy, without the pressure of rapid weight loss. Lima encourages her followers to give themselves grace as they work toward their fitness goals.

Lima likes to take supplements. She shared her favorites in the caption of this Instagram post. "Supplements that I take daily ⬇️@keforma_america is all about quality & so I know I'm getting the best?1️⃣Collagen- I usually take this first thing in the morning as a shot or in my coffee ? 2️⃣Pre-workout- The CGT Explosion has creatine & glutamine & gives me such clean energy for my workout. 3️⃣Recovery Mass 2.0 in my water at all times. Helps me recover & build muscle mass. 4️⃣Whey Protein- I have a shake at least once everyday! This powder is sooo tasty and blends perfectly."

When it comes to losing the baby weight, Lima is being consistent. However, that doesn't mean she's pressuring herself. Lima shared this video on Instagram of herself in the gym. She captioned the post, "Give yourself grace. Give yourself time ??11 months and I'm finally starting to notice changes. It takes a lot of consistency, following a structured workout plan, and proper nutrition. Make yourself a priority ?"

In the previous blurb's Instagram video, Lima is seen using weights. In it, she is seen doing squats with a dumbbell and weighted machine and using the leg press machine with a weight. According to The Mayo Clinic, using weights has a lot of benefits. "Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age."

Lima has amazing legs. Naturally, this means that she doesn't skip leg day. Lima shared some of her favorite lower body workouts in this Instagram video. In it, she is seen doing leg extensions and leg presses. Lima captioned the post, "The last exercises from today's lower body day with @treinadorkaka KILLED ME? Technique is everythingggg I've been putting in work and eating to grow. Can't wait to see my progress in a few months!"

Lima has an impressive figure. She shared some of her favorite core workouts in this Instagram video. Lima is seen doing plank single leg crunches, plank dips, bicycle crunches, leg drops, and single leg crunches in a glute bridge. She captioned the post, "The truth is recovering from pregnancy is way harder than I anticipated. These are the moves that helped restore my core. Try each move for a minute & repeat 3x ?" Doing core workouts is extremely important. The Mayo Clinic states, "Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles."

Link to story: https://bikininewsdaily.com/bnd/FitnessModelBrunaLimasha-5212

Fitness Model Alice Matos flaunts her amazing body

The Brazilian fitness model, athlete, journalist, and entrepreneur, Alice Matos, prioritizes her health and wellness. "We are what we repeatedly do." In other words, the shape of our dreams is built daily, each choice we make brings us closer or further away from our goals ?this dump is with my partner@rruizmmain this gym with high-performance equipment and impeccable design@lescinqgym," she said on Instagram.

She stays consistent to work towards her health and wellness goals. "We are what we repeatedly do." In other words, the shape of our dreams is built daily, each choice we make brings us closer or further away from our goals," she said on Instagram (translated to english). According to the Mayo Clinic, "any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key."

Starting can be the most difficult part, so it's important to just begin the journey. "The first step is to start, until you get the taste and focus comes along #strongmindstrongbody #alicematos #shape #fitness #lifestyle," she said on Instagram.

She rides the wave, and all the ups and downs that come along with the fitness journey. "And along the way there were many ups and downs. But intense or moderate training, a diet that kicks the bucket and seeks the bucket and regular sleep are the best anti-aging there is ⏳ the thing is to stay constant #strongmindstrongbody #alicematos #shape #fitness #lifestyle," she said on Instagram.

She works hard on her mental and physical strength. "Life isn't about being perfect, it's about being so ridiculously passionate that people think [you're] a little crazy," she said on Instagram (translated to english). Passion for fitness can stem from how incredible you feel when you workout regularly. "People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it's also a powerful medicine for many common mental health challenges," according to helpguide.org.

She focuses on self improvement and making the right choices. "If you don't know what to look for in life right now. Stop self-sabotaging. Start the change today. Look for yourself. Look for becoming the healthiest, happiest, most healed, most present, most confident version of yourself. Then the right path will reveal itself," she said on Instagram.

Link to story: https://bikininewsdaily.com/bnd/FitnessModelAliceMatosfl-5203

Demi Bagby looking good

Over the last few years, Demi Bagby's career as a fitness model and influencer has exploded.

A former gymnast, Bagby's career took a turn after she broke her back while competing. From there, she turned to CrossFit and eventually transitioned into becoming an "Instagram athlete."

Bagby has more than 2.7 million followers on her Instagram page, and she regularly keeps them entertained with fitness videos, clips of her incredible athleticism and the occasional swimsuit photo.

On Friday, Bagby posted a picture of herself in a bikini in the ocean, asking her followers who wanted to come surfing with her.

Bagby regularly shows off her skills in challenges against athletes from different sports.

Link to story: https://bikininewsdaily.com/bnd/DemiBagbylookinggood-5000

Canadian fitness model Lauralie Chapados shows off her impressive physique

Lauralie Chapados, the Canadian fitness model and bodybuilder who has made waves in the industry with her impressive physique and dedication to health and wellness.

With her striking beauty and sculpted muscles, she has garnered a significant following on social media platforms, inspiring others to pursue their fitness goals.

Lauralie’s journey into bodybuilding began as a personal challenge, but it quickly evolved into a passion and career.

Through her hard work and perseverance, she has become a role model for many aspiring athletes, demonstrating that with determination and consistency, anything is possible in the pursuit of physical excellence.

The fitness model showcased her training regime to her fans and all the bodybuilding enthusiasts.

Link to story: https://bikininewsdaily.com/bnd/CanadianfitnessmodelLaur-4835

Hurdler Michelle Jenneke shows off her incredibly toned and muscular figure

Hurdler and fitness model Michelle Jenneke loves sharing her training sessions on social media, and her physique is nothing short of #fitnessinspo material. Jenneke, 30, shared a picture of herself posing on the track in blue Puma running shorts and a matching tank top that emphasized her incredibly toned and muscular abs. "Solid hit out today, 100m hurdles 12.90 +2.3w, 100m 11.64 +1.3w," she captioned the post.

Jenneke trains hard, mixing up cardio (of course) and strength training. "I do three track sessions a week, and they can be from 2-3 hours each, which can be full on," she told Body + Soul. "You do some warm up, a hurdle session, and then a sprint session after that. [I hit the] gym twice a week. It's a lot of heavy weights there, plus full body exercises and quite a bit of plyometric [exercises]. I start with heavy weights, and then I'll do some lighter functional circuit, towards the end. All up, that takes an hour and a half to two hours… and sometimes when I finish a session I just lie on the ground. I think to myself, 'it's just gym, why is it so hard?'"

Jenneke stays active for fun, and genuinely enjoys sports she doesn't necessarily excel at. "I am not a great swimmer but I love spending time in the pool or swimming at the beach during summer," she told Women Fitness. "I don't get much time for team sports anymore but I played soccer for 11 years and played lots of sports as I was growing up, so I still love kicking a ball around or playing Frisbee or touch footy etc. with friends."

Jenneke sometimes eats six meals a day to fuel her training. " It really depends on what my training day looks like, but if I've got training in the morning (which I often do at the moment) I'll have cereal generally before I go out and train," she told Body + Soul. "Then, I actually love having a Milo after a hard session – it's got good levels of protein and iron in it – and then I make myself a second breakfast, which could be muesli with yogurt or bacon and eggs. Lunch is pretty basic – usually I just have a sandwich – and then for dinner I like to keep it simple. I have either some pasta or some rice with meat and veggies."

Jenneke allows herself to gain weight in the off season so she can build muscle. "Once the competition season comes around I drop weight and eat a much healthier diet, with a lot more fruit and vegetables and red capsicum, grape tomatoes and berries replace my sweet tooth cravings," she told Women Fitness. "Regardless of the season I always eat a lot of carbs and pasta or potato are a daily must, plus I eat quite a lot of meat."

Jenneke's travel tips are to always opt for the carry-on instead of checking luggage. "[My musts for competitions are] my race uniform and competition shoes, both of which are obviously really important," she told Escape. "I like to travel with some cones I can put out on the track – they're really useful for warm-ups. I make sure I have a trigger ball and foam roller with me. Lastly, I always bring medication in case I get sick."

Link to story: https://bikininewsdaily.com/bnd/HurdlerMichelleJennekesh-4685

Sommer Ray flaunts her beautiful and natural body

Sommer Ray is one of the most successful fitness models of all time. She shares a lot of workout secrets on social media and her website. Ray also has her own skincare line, IMARAÏS. Ray recently hit the gym, and made sure to look cute doing so. She shared a photo on her Instagram story of herself in a brown top and gray pants.

Ray shared some of her diet secrets in a post on her blog. In it, she revealed that while she tries to eat healthy, she also doesn't deny herself. "On the weekends, and on some weekdays, too, I also like to have a drink — typically, tequila — and whatever else I'm craving. If I want a slice of pizza, I have a slice of pizza. I want to look good, but I also want to enjoy life.

For Ray, protein plays a big role in her diet. "I try to eat 70 grams of protein a day to maintain my glute muscle mass by starting most mornings with a protein shake, my first of six small meals throughout the day," she wrote on her blog post. "Sometimes, I'll prepare grilled chicken, veggies and steamed white rice for each of these meals, but more often I'll eat out.

Ray loves to eat out, however, that doesn't mean that she eats a ton of unhealthy food. She shared her secrets for finding healthy options at restaurants on her post. "I love In-and-Out Burger! I take my burger without the bun. Then I get my starch later from starchy veggies and whole grains. At Jersey Mike's I'll usually double down on turkey to fill myself up with protein. At regular restos (like I said, I love eating out) I look for seasoned chicken with veggies and sweet potatoes for carbs.

In her blog post, Ray revealed that she does hamstring curls. She also says that she has found ways to do more intense curls. "Instead of just lying face down and hooking my ankles behind the bar to engage the back of my legs to bring the bar towards my butt (as directed), I lie face-up with my upper back on the pad, the soles of my feet on the ground, and the bar positioned against my hips. Then, I engage my hamstrings and butt to lift my hips against the resistance until my body forms a straight line between my knees and shoulders.

For Ray, skincare means finding long-term solutions. She tells Heatworld that this is how she developed IMARAÏS skincare with this in mind. "Growing up I struggled with acne and dry skin, so skincare has always been something that's fascinated me. Topical solutions just never seemed to work quite right, and I always wanted to avoid heavy medications or chemicals. I developed IMARAÏS with my own personal experiences in mind but also taking into account that everyone's skin is unique. I always have my friends try out my IMARAÏS gummies, and they get hooked quickly as they just taste so good! I feel that most people don't need a 12-step skincare routine, we need long-lasting solutions that start from within and effective ingredients. That's exactly what IMARAÏS stands for."

Link to story: https://bikininewsdaily.com/bnd/SommerRayflauntsherbeaut-4681

Fitness model Stephanie Sanzo is sharing some inspirational fitness tips

Fitness model and influencer Stephanie Sanzo is sharing some inspirational fitness tips with her social media followers. Sanzo posted a picture of herself posing in a gray Nike sports bra and black shorts, her hair pulled into a ponytail. "Here's 4 simple tips to make sure you stay on track with your goals for 2024…

Wake up at the same time each day

Find a hobby that you enjoy and do it weekly

Hit your daily caloric and water intake goals

Spend time with others and seek different perspectives

These things might seem small… But they make a HUGE difference to your overall mindset, well-being, energy & productivity ?What's something you're going to do differently in the this year ?? ?," she captioned the post.

Sanzo is thrilled that more and more women feel comfortable in the weight room. "The interest in strength training for women is increasing every year, which is great to see," she told ISSUU. "I believe the more we experience women training with weights, the more accepting the public will become. The benefits of weight training are endless, including an increase in strength and muscle mass, improved metabolism, reduced risk of injury, increased bone density and regulated hormones. Weight training has helped me grow emotionally, far beyond how I have grown physically. Self-belief is built every time you try something new – but true confidence is built when you achieve something you never thought possible! I could never have fathomed the possibility of deadlifting 100kg (let alone 160kg) when I first started training."

Sanzo has developed a tailored workout for strength and muscle. "My training is now a 'powerbuilding' hybrid, so I get the best of both worlds," she told ISSUU. "Most sessions are structured on three main components: a strength component focusing on lower rep ranges of one to eight; a hypertrophy (muscle building) component focusing on moderate rep ranges of five to 12; and an assistance component, which helps strengthen the muscle groups required for the primary movements – I focus on unilateral (lunges), machine (leg press) and isolation movements (leg extension), and higher rep ranges of 10 to 20."

Sanzo gets her protein through meat, fish, and eggs, rather than supplements. "I struggle with irritable bowel syndrome and find that many supplements tend to cause stomach upset (for me personally)," she told Business Insider. "For those who are incorporating supplements into their diet, my biggest advice is to always prioritize your nutrition as no supplements can ever make up for a bad diet… Above all, it is so important to always listen to your body, prioritize eating a nutritious and balanced diet, drink plenty of water, and get sufficient sleep."

Sanzo no longer veers into extremes with her diet. "Something I am really passionate about is transitioning from the word 'diet' to 'eating style'," she told ISSUU. "My eating style has evolved so much over the past 10 years: I went from eating a block of chocolate a day, to living off chicken and broccoli when I was fitness modeling. It's taken me a long time to find a healthy balance that suits my goals and lifestyle. It's recently been discovered that gut health is directly tied to our emotions, so I do my best to avoid any foods that cause stomach upset – FODMAPS are a great starting point."

Sanzo advises weight training newbies to seek professional help to get started. "Don't try and do it alone," she told Business Insider. "Find a trainer that you admire or a program that you feel inspired by and get to work. Be a student in the gym and outside of the gym by seeking knowledge around training, technique and nutrition to further your own understanding."

Link to story: https://bikininewsdaily.com/bnd/FitnessmodelStephanieSan-4558

Jen Selter shares some fitness tips

Fitness model Jen Selter is sharing some highly encouraging and realistic fitness tips for 2024. Selter, 30, posted a video of herself working out in a green two-piece outfit, using dumbbells and resistance bands.

"Some tips to help you stay motivated:

Set Realistic Goals

Create a Routine

Track Progress

Find a Workout Buddy

Mix It Up

Reward Yourself

Listen to Your Body

Be proud of yourself at every step of your fitness journey. It's not just a destination, it's a lifestyle??," she captioned the post. Here's what Selter's diet and workouts look like, and her advice for living your best life.

Selter's enviable glutes are the result of plenty of lunges and squats. "Some of my favorite lower body movements are squat and lunge variations, stairmaster intervals and kickbacks," she tells New Beauty. "I like working them into my workout routine by doing them in two-movement supersets, or Tabata-style, to get my heart rate up. I share all of my workout tips and a complete lower body and booty guide on my app with Fitplan. You get a free week trial, and it's where I share all my secrets to reach your lower body's best potential!"

Selter swears by hydration and cheat meals for a happy, balanced life. "There's only so much you can do in a gym, nutrition is just as important! It's crucial to fuel your body with the proper nutrients to recover fast and build muscle," she tells New Beauty. "But that doesn't mean there's no room for cheat meals! A healthy life and a healthy diet is all about balance. By far, my number one accessory is my water bottle, I need it to stay hydrated. Sometimes I forget to drink enough water both in and out of the gym. I also love having a pair of gloves to assist me when I'm lifting weights. I like Props Athletics gloves, or any gloves that have a nice design."

Selter is not one of those fitness influencers who skips breakfast. "Breakfast is my favorite meal of the day!" she tells Women Fitness. "I usually start my mornings with a smoothie which I make myself with my BlendJet which is a portable blender. My shakes are blended with a mixture of fruits, nuts, oat milk, and coffee. Following my shake I will have eggs or oatmeal, I usually alternate. On the weekends I enjoy cooking protein pancakes which are delicious. I have recipes on my Instagram, blog, and YouTube. I'm all about moderation! I don't believe in depriving yourself of the things you love most. For example, I LOVE dark chocolate. I don't remember the last day I went a day without having it! But I don't over indulge. I also LOVE my cheat meals, and have a cheat meal once a week."

Selter feels empowered after sharing her battles with anxiety on social media. "After sharing on my stories that I've suffered from anxiety, so many of my followers reached out with such a strong sense of support and advice," she tells Women Fitness. "It made me realize that so many people are struggling with mental health disorders and no one really talks about it. So many people were saying 'but your life seems so perfect.' That is just a social media facade. So I would say the best part is that I have this AMAZING community that I am so thankful for. The worst part is that sharing my personal life can be a bit intimidating. However, sharing this inner struggle with my followers has taught me so much."

Selter wants everyone to feel confident in themselves and appreciate their own unique qualities. "My first bit of advice is to eliminate all negative thoughts and negative energy about who you are. No one is perfect, embrace your flaws! It's what makes you, YOU," she tells New Beauty. "Your goal should be to be the best version of yourself, and that means finding confidence and having a positive outlook on who you are. I always recommend waking up and writing down a few things you love about yourself and using them as a mantra throughout the day. Avoid comparing yourself to others and stay focused on you, your goals and your best qualities. For every negative thought, replace it by two good ones, and don't stop until you appreciate your beautiful self."

Link to story: https://bikininewsdaily.com/bnd/JenSeltersharessomefitne-4533

Sommer Ray is enjoying a trip to Colorado

Fitness model Sommer Ray is enjoying summer fun and activities on a trip to Colorado. Ray, 26, shared pictures of herself posing next to two inner tubes in a black and white cheetah-print bikini, against a background of mountains and trees. She completed the look with a hat, sunglasses, and tank top over her swimsuit. "Tuuubin'," she captioned the post.

Ray keeps her protein intake high to fuel her workouts. "I try to eat 70 grams of protein a day to maintain my glute muscle mass by starting most mornings with a protein shake, my first of six small meals throughout the day," she says. "Sometimes I'll prepare grilled chicken, veggies and steamed white rice for each of these meals, but more often I'll eat out. I love In-and-Out Burger! I take my burger without the bun. Then I get my starch later from starchy veggies and whole grains."

Ray works out five times a week for 90 minutes at a time. Two of those workout sessions are focused on her glutes. "If my glutes are sore, I tell myself, 'I probably shouldn't work them today,'" she says. "I just listen to my body. There's not a certain exercise or specific workout that's beneficial. I switch it up every day and try to make it fun, because as soon as it feels like a job, you don't want to do it."

Ray doesn't believe in working out for short-term benefits, instead emphasizing how important it is to have a healthy lifestyle. "I feel that people lose motivation when they get motivated for the wrong reasons," she says. "Girls may want to workout for that summer bod, or after going through a bad breakup. But I always make sure my motivation comes from the intent of my wanting to better myself."

Ray says she only competes with herself these days. "I started competing in the NPC [National Physique Committee] when I was 16 years old," she says. "I stood next to girls in their 20s/30s and was being compared to them, yet nothing was comparable—we were simply at different stages of life (muscle doesn't mature until you're in your 20s). So believe me, I know what that feeling is like. But honestly, I never compared myself, so it didn't matter that the judges did. I was confident in the hard work and the dedication I put in for myself. So at the end of the day, I know myself and I'm content in the woman I am. And when you are, you are incomparable. My only competition is myself and wanting to better myself everyday."

Ray works hard and knows how important it is to relax and reset. "On the weekends, and on some weekdays, too, I also like to have a drink — typically, tequila — and whatever else I'm craving," she says. "If I want a slice of pizza, I have a slice of pizza. I want to look good, but I also want to enjoy life."

Link to story: https://bikininewsdaily.com/bnd/SommerRayisenjoyingatrip-4084

Jen Selter is enjoying her trip to the Dead Sea

Fitness model and influencer Jen Selter is on a long-awaited trip to the Dead Sea. Selter, 29, shared pictures of herself floating in the water and posing on the beach in a hot pink bathing suit. "The only time to be salty ? Bucket list ✅ Dead Sea in Israel," she captioned the post.

Selter never skips breakfast. "Regardless if I am in serious exercise mode or not; eating healthy is always a part of my daily routine," she says. "A typical day for me starts with either oatmeal, or egg whites and toast for breakfast. I truly believe breakfast is the most important meal. It provides the energy I need to keep me going for hours and keep me as productive as possible! For lunch, I usually will have a salad with tons of veggies. The more colorful the salad, the better!"

Selter enjoys protein-packed dinners with dark chocolate for dessert. "In between lunch and dinner I always have a protein bar; it's the easiest snack to refuel with and the easiest to have when on the go," she says. "Dinners are always different. I will have anything from a nice pasta dish, grilled chicken and veggies, a nice steak — or of course, my absolute favorite, sushi! In terms of dessert, dark chocolate is definitely my go-to."

Selter does a combination of cardio and strength exercises five times a week. "Results don't happen overnight," she says. "But they do happen with hard work, dedication and keeping consistent. Stay consistent with your workouts and never stop trying. I like to separate my training into leg day, upper body, core and cardio. I always work out for an hour."

Selter is strict about avoiding alcohol as part of her diet, and isn't interested in nightlife and drinking culture. "I know I should be going out and networking," she says. "But I'd rather stay at home and watch Netflix."

Selter says there are no short-cuts to getting her enviable glutes. "Consistency leads to results," she says. "Diet is also important. I eat every few hours to keep my metabolism running and I try to stay away from overly processed foods. Lots of lean meat, vegetables and fresh fruit. Fitness is a lifestyle. You must be mentally prepared to commit to it and be consistent with your health and fitness lifestyle in order to see results and as we know results don't happen overnight."

Link to story: https://bikininewsdaily.com/bnd/JenSelterisenjoyinghertr-3983

Lauren Drain Is living it up on a much needed vacation

Lauren Drain is living it up in the tropics in her swimsuit. The fitness model shows off her incredibly fit figure in one of her latest social media posts, wearing a tiny bathing suit as she stands beside a swimming pool. "Vacation needed!" she captioned the Instagram post.

Lauren, who famously escaped the Westboro Bible Baptist Church, which she grew up in, maintains that exercise is healing for her. "It was very therapeutic," she told Fox News. "There were times in my life where I experienced a lot of anxiety and depression. For me, it was an amazing outlet. … I got my confidence from fitness and it's really empowering. … As a nurse, I saw people at the bedside needing heart transplants, open-heart surgery. I really wanted to get on the preventative side of health care. And I just love empowering others."

Lauren's initial transformation happened in 2014 over a 14 week period. "I signed up for my first WBFF (World Beauty Fitness & Fashion) show and trained my ass off – literally. Remember, competition prep is not the same as normal training. I was able to cut through all my excess fat, which revealed the muscle definition I had underneath. I went from 135+ lbs to about 122 lbs," she says on her website. "Since then, I've worked to build more muscle mass in all the 'right' places, becoming stronger, healthier, and happier in the process. The booty and legs you see now are not genetic blessings or surgical projects, they're the product of hard work. I see girls on social media time and time again calling themselves fitness models, fit chicks, etc… when in reality, most of them were blessed at birth when they won the genetic lottery."

Lauren eats healthy most of the time. "I don't diet – I live an 80/20 lifestyle. Healthy eating 80% of the time and indulge in more fun foods the other 20%. I eat 4-5 meals a day anywhere from 1600-2400 cal depending on my training levels & body goals. Starvation & crash diets are not a solution," she wrote on Facebook.

Lauren's workouts are intense. She does a lot of strength and weight training exercises, similar to body building.

When she isn't in the gym, you can find Lauren on long walks and hikes with her family. She regularly shares photos on social media of their expeditions. "Hiking is one of the best ways to get exercise. 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," says the National Parks Service.

Link to story: https://bikininewsdaily.com/bnd/LaurenDrainIslivingitupo-3514

Bárbara de Regil show her toned body in Los Cabos

Mexican actress Claudia Bárbara de Regil Alfaro, known simply as Bárbara de Regil, is recognized for her leading role in the telenovela "Rosario Tijeras". In addition, she is a famous fitness model who is dedicated to sharing exercise routines and healthy recipes.

In fact, she stands out for having one of the most athletic bodies among celebrities, since she has a well-defined figure that she usually shows off with outfits that leave little to the imagination and recently lit up with a bikini that she showed off from Los Cabos, Baja. Southern California.

The actress showed off her tanned skin with a tiny animal print bikini.

"Sometimes... just sometimes, when I can't take it anymore and I feel like giving up. I think of all the people who would love to see me fail. AND I GET UP," the 35-year-old actress wrote in her post, she always shares positive and motivational messages.

Likewise, the model wrote a text with comforting words where she mentioned that it is okay if they sometimes feel sad, angry, or bad since they cannot be happy all the time. "It's okay to not always be okay. Don't put pressure on yourself to want to be okay all the time," she advised.

Link to story: https://bikininewsdaily.com/bnd/BrbaradeRegilshowhertone-3370

Tammy Hembrow showed off her near-flawless figure as she soaked up the sun poolside at her Gold Coast mansion

The fitness model, 28, stripped down to a skimpy floral bikini as she posed with her head facing towards the sun in a sizzling photo.

In another photo, the mother of three leaned forward slightly to reveal faint lines across her taut midsection, which she called her 'tummy wrinkles'.

'Grateful for the sun, for tummy wrinkles and for the book I'm currently reading. Your turn,' Tammy Hembrow captioned the post.

It comes after her rumoured break-up with fiancé Matt Poole, who has been notably absent from Tammy's recent outings.

The couple, who recently welcomed their first child together, have been facing split rumours for weeks.

Tellingly, Tammy was not wearing her engagement ring at a recent fashion launch.

And a few weeks ago, Matt celebrated the NRL Grand Final in Sydney - and his fiancée was nowhere in sight.

The couple began dating in 2020 and became engaged in November 2021, two weeks after which they announced they were expecting their first child together.

Link to story: https://bikininewsdaily.com/bnd/TammyHembrowshowedoffher-3363

Tammy Hembrow is pregnant with her third child and poses while she reflects on the life-changing moment she took up meditation

The fitness model flaunted her growing baby bump as she posed for an impromptu photoshoot in a green string bikini.

The 27-year-old shared pool-side pictures of herself in a zen-like state, before reflecting on how much meditation has impacted her life.

'Meditating really changed my life when I first really discovered its power,' Tammy Hembrow began 'One of the first times I tried it I got into a deep meditation and had a full out of body experience completely disconnected from my physical being and there was really no looking back from there.

'I decided then I would dedicate my life to becoming the healthiest happiest version of myself. 'Meditating for even just 10 minutes a day can help relieve stress, calm your mind and clear it of negative thoughts, and help you really focus on the present.'

She then went on to add that adopting the spiritual practice has aided her with her businesses and creativity.

Tammy's inspiring post comes one day after she happily showed off her blossoming baby bump.

Link to story: https://bikininewsdaily.com/bnd/TammyHembrowispregnantwi-2785

Sommer Ray is celebrating her mom in a bikini photoshoot

Sommer Ray is celebrating the woman who put her on planet Earth and making it double bikini action for Mother's Day 2021. The 24-year-old fitness model literally gets it from 56-year-old mom Shannon Ray.

Sommer share some pictures, ones seeing the blonde wow in a tiny orange bikini as mom Shannon went even edgier in animal-print.

Shannon, posed with her stunner daughter in a series of beachy and fun shots. The hang-out is taking in the killer bodies and year-round tans.

Sommer told: "Happy mother’s day to my best friend, my queen, my rock, my everything!!"

Link to story: https://bikininewsdaily.com/bnd/SommerRayiscelebratinghe-2097