Slovakian model Veronika Rajek is sunning herself on vacation in beautiful Capri, Italy. Rajek, 27, shared a video of herself relaxing on a lounger in a blue and green bikini, against a background of beautiful ocean water and blue skies. How does Rajek stay so toned and fit? The model is open about her diet and exercise philosophy, and the food she avoids at all cost.
Rajek works out every day and enjoys a healthy diet. "I workout normally like running, squats and abs, 1 hour 30 mins of workout time," she says. "I only eat like Greek salads, tomato soup, grapes with Nutella and strawberries, spaghetti and some Slovak food. If you want to be my friend, you need to cook something for me. I don't eat fast food. I don't eat healthy, but I don't eat trash or junk food. When I was working as a model in Milan and I only had a few Euros I went to McDonald's and didn't know what it was because I was 16. I got a cheeseburger and didn't like it."
Rajek advises someone at the start of their workout journey to keep it simple, and avoid unhealthy foods. "It's easy to get started today," she says. "Even if you don't have deep pockets, you can still live healthier. After all, I was also a girl from a small town who didn't even have three Euros for a gym membership, so I worked out at home, with bottles of water. Good diet advice: you can't eat what you don't have at home, so beware of unhealthy treats that unnecessarily tempt you in the store. Just don't buy them."
Rajek refuses to count calories or follow fad diets. "I have a rather clean healthy diet," she says. "I don't drink alcohol or coffee, I limit meat and I don't even eat raw animal products. I don't diet, I don't fast, and I don't even follow calorie counts. In general, I don't follow influencers who have been working out for a year and already give instructions for the body of their dreams. I don't understand this trend. After all, I know my body best, since I live with it my whole life."
Rajek starts her day with lime water, and swears by early nights for her health and beauty. "Limes are low in calories, high in micronutrients and punch above their weight with regard to both water and fiber content," says Carly Sedlacek RDN, LD. "They're really good for us, but most of us aren't going to make a snack of them. The juice — without added sugar — is the best we can do."
Rajek says if a beginner can afford a trainer, it's well worth it. "If you have a budget for exercise, invest it in a trainer who will teach you how to exercise properly technically and set a tailored diet for you," she says. "And when you don't have a budget, the internet is full of information and YouTube is full of fitness videos. Also, don't be afraid to ask for help if you go to the gym, shyness does not belong there and everyone is willing to give you advice. After all, we all go to the gym for the same thing: to have a better, healthier and fitter body."
(Tue 15) Views: 131Link to story: https://bikininewsdaily.com/bnd/VeronikaRajekisonvacatio-4127
Love Island star Arabella Chi is taking a break from partying on a yacht with Leonardo DiCaprio in Ibiza, Spain, to post some swimsuit selfies. Chi, 32, shared pictures of herself posing in a bikini. The British star is famous for her stunning looks and toned physique—and she's open about the hard work it takes to look the way she does.
Chi doesn't believe in over-the-top New Year's resolutions. "People set way too big goals – once January hits we panic and set unrealistic goals for ourselves!" she says. "Consistency should be a goal, because I feel like people set goals and then lose motivation and just give up. People should say 'I'm gonna have a consistent year, that's gonna be my goal'. Don't put too much pressure on yourself by forcing yourself to go 5 or more times a week. My advice would be to start small and build up to get to where you want to be. 15 mins in the morning before work is sometimes all you need. My 3 minute 'Workout with Arabella' videos are perfect for squeezing in workouts when and where you can."
Chi's favorite snacks are hummus and oatcakes. "If there was a nutrition contest for dips, hummus would win the top prize in the 'best all around' category," says Consumer Reports Health Editor Julia Calderone. "The research suggests that people who eat a lot of pulses do tend to weigh less. They tend to have lower blood pressure, lower levels of bad cholesterol and even a reduced risk of certain diseases like type 2 diabetes, heart disease and even certain types of cancer."
Chi loves mixing up her workouts and eating a healthy diet. "For me the key is to do different things all the time – at the moment weekly I'm doing two cardio sessions, two weight gym sessions, and two yoga," she says. "For me that's what suits my body the most and that way I don't get bored because it's less repetitive. I don't believe in cheat days, I don't cut anything out of my diet. I've tried it all – being vegan, veggie, pescatarian! If I'm craving something, I'll have it; however luckily I do love healthy food. I look at it like a circle… How does that make me feel when I've had it? You have a sugar rush and you feel great, then you come crashing down, whereas with a vegan brownie for example, it's got more nutrition so you feel better for that whole circle."
Chi treats her training as self-care, rather than a punishment to be done as quickly as possible. "It is very hard, but I make it a priority. Training makes me feel good so I don't see it as a grueling added stress to my calendar, I see it as me-time and the time I like to relax."
Chi treats exercise as a form of self-care and mental health support. "Fitness is a key form of meditation for me and I think everyone needs their own, especially in London which is such a fast-paced city," she says. "It's so important to find a sense of calmness and a time where you can just switch off and have you-time. I meditate and go to the gym. When I work out, I'm not with my phone and disconnect, and have some me-time where I switch off from the world. I think that's important."
(Fri 11) Views: 127Link to story: https://bikininewsdaily.com/bnd/ArabellaChienjoysshowing-4117
Lalisa Manobal is showing off her body in a bathing suit. In one of her latest social media posts the Blackpink rapper, more commonly known as Lisa flaunts her incredible figure in a rare swimsuit snap. "The queen of K-pop commented one of her millions of Instagram followers, while another called her the "sexiest idol."
Lisa spends a lot of time dancing. When the rapper appeared on the reality show Youth With You as a judge, she revealed that she practices her dance routines for 12 to 15 hours a day. 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.
Lisa also drinks coffee, which offers so many health benefits per the Cleveland Clinic. "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.
Lisa doesn't starve herself and instead fuels her body with food. "If you don't have anything to eat, you don't have energy," she told Youth With You competitors.
Prior to releasing her solo album, Lisa "tried harder to manage my physical strength and health with the thought of, 'If you're going to do it, do it right!'' since she would have to "fill the stage" on her own. "I worked out every day and did Pilates steadily to keep in shape and gain strength. It definitely helped a lot," she told Vogue.
Lisa believes in the power of positive thinking. "I always try to think positively. Even if I'm stressed out, I cheer up by looking at our cats and thinking about Blinks!" she told Vogue.
(Sat 12) Views: 127Link to story: https://bikininewsdaily.com/bnd/LalisaManoballikesshowin-4122
Gymnast Aleah Finnegan is taking some well-earned time off from her intense training regimen to enjoy the beautiful climate in Florence, Italy. Olivia Dunne's BFF shared some highlights from her trip, including snaps of herself sitting next to a sparkling blue pool, wearing a bright yellow swimsuit. Behind her was the stunning Florence cityscape, complete with dreamy spires and blue skies. "Look both ways before crossing Florence Road," she captioned the post.
Finnegan's go-to breakfast is a bowl of oats and oat milk mixed with peanut butter, with chocolate chips, banana, salt, a drizzle of honey, and blueberries on top. "Oatmeal is a great option whether you make it simple or dress it up with fruit, seeds and nuts," says Andrea Dunn, RD, LD, CDE. "But besides just being an Instagram-worthy bowl of goodness, oatmeal offers a particularly impressive benefit. Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%."
Finnegan loves swimming as a low-impact and fun way to work out. "As cardiovascular exercises go, swimming offers a little less wear and tear on the body than other options," says exercise physiologist Christopher Travers, MS. "It's a good choice for just about anyone. The buoyancy of the water takes the weight off. It also adds resistance, but it's low impact."
Finnegan is proud of her Filipino heritage and sees herself a role model. "If they look at me and are like, 'Hey she's Filipino. I'm Filipino, too. Maybe I can do that one day," she says. "To be able to inspire people like that because of my ethnicity would be amazing. Filipino gymnasts don't get a lot of recognition, especially competing for the Philippines. I love how diverse gymnastics can be at the national level. It shows how connected we are through this one passion. I'm proud that I could represent the Philippines."
Finnegan is hoping to qualify in September for the 2024 Paris Olympics. "I think we're just seeing where this journey goes, you know," she says, adding that right now she is focusing on "Rest, lots and lots of rest. Maybe a three-week long nap, I hope. But I think just taking time to rest my body and rest my mind. Then, we'll pick it up again."
Finnegan has learned the power of positivity when it comes to competing. "Everyone around me who has just been so supportive and those people who aren't, as well," she says. "Those who are like, you're crazy, what are you doing? But I mean, God's given me the talent, the ability and the body to be able to continue to perform and so that's what I'm going to do… I think I'm just going to see how it goes with my body. I have some little issues that I've got to take care of, but nothing's set for the next competitions."
(Sun 13) Views: 120Link to story: https://bikininewsdaily.com/bnd/GymnastAleahFinneganisen-4121
Gal Gadot is soaking up the sun in her swimsuit. In one of her latest social media posts the Israeli actress shows off her amazing body in a bathing suit while enjoying the final days of summer. "There is nothing better than spending time in the sun ❤️☀️My heart is full and my soul is happy. Thank you," she captioned the Instagram post.
"I grew up being a dancer. So learning how to do the action – it's like a dance. It's choreography, they call it action choreography. I love it. You play with your body, you play with your brain," Gal recently told Vogue.
Gal is one of the few stars who tries to do as many of her own stunts as possible. "The team of stunt women that I work with I take everywhere with me because I couldn't do what I do without them. I try to do as much of the action as they let me. It's important for me to do this, because I feel like action and the performance is made not just with the choreography but also by the intention of the action. And to me, it's so important to have both," she told Vogue.
Who is Gal's inspiration and real life Wonder Woman? "My mom. It's a cliche of an answer, I know. But I have such an incredible force of a mum that raised us to be grateful. And I think that grateful people are very happy because they are always happy with what they have. So she taught us to be grateful. And to dare. She always put such good healthy seeds of confidence and self empowerment in me and my sister and she is my true wonder woman. And she is just such a good person too," she told Vogue.
Gal doesn't just kick butt on the screen. Like every Israeli, Gadot served her country in the armed forces, working as a combat trainer for the Israeli Defense Forces.
In an exclusive interview with Vogue Hong Kong, the actress reveals some of her favorite comfort foods. "So if we're talking about Israel, I love bourekas, it's like a pastry with a crispy dough and cheese in it." She also loves pita bread with falafel, salad and tahini, and a classic American cheeseburger with fries and a good ol' mac and cheese.
(Wed 16) Views: 115Link to story: https://bikininewsdaily.com/bnd/GalGadotshowsoffheramazi-4129
Halsey is taking a mirror selfie in her swimsuit. In one of her latest social media posts the singer and mom shows off her slender figure in a black bathing suit while posing in front of the mirror. "July things. august, be sweet," she captioned the post with her millions of followers.
If you want flat abs a la Halsey, you will have to work for it. One the singer's most defining physical assets are those washboard abs. In an interview with SiriusXM Halsey revealed that "a lot of sit-ups" were responsible for her amazing midsection.
Halsey stays active outdoors. Two of her favorite calorie-blasting activities are Hiking and rocking climbing. Apparently, she even goes rock climbing naked. She captioned this Instagram post, "don't go rock climbing naked. or do. do you." "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.
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.
Halsey makes sure to indulge in self-care. She recently took a break and chilled out during a spa vacation. "lightning fast post tour re-charge before the rocket that is @af94_ takes off!" she captioned a post filled with pictures of herself getting face masks and relaxing.
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.
(Sat 12) Views: 108Link to story: https://bikininewsdaily.com/bnd/SingerHalseyshowsoffhers-4119
Amelia Gray Hamlin is modeling in her swimsuit. In one of her latest social media posts, the daughter of Harry Hamlin and Lisa Rinna shows off her amazing body in a bathing suit. "I'm a fairy," she captioned the photo shoot, frolicking in a wooded lake area. "You ARE," commented fellow nepo baby Scout Willis. "Icon," added another follower.
In a recent interview with W, Amelia revealed that she manifested her modeling career. She sai that after relocating from Los Angeles to New York City, she purchased a stack of fashion magazines, out images from W, Perfect, and CR Fashionbook, and created a dream board. "We burned candles and played music and guided meditations while we sat on the floor, boarding for probably five hours," she said. "I know it sounds hoo-ha witchy, but I really believe in the power of positive thinking."
The model is all about self-care. "I am an extremely introverted person, which is of course a blessing and a curse. After a shoot, it is very important for me to mentally recharge, as I probably have another one the following day. I need to decompress from the character(s) that I have been putting all my energy into all day so that I can master a new one tomorrow!" Amelia told Vogue France.
Amelia unwinds with books. "Reading for me is the ideal way to detach at the end of a working day. I am really into Abraham Hicks, Joe Dispenza or Wayne Dyer books to name a few. Right now I am reading The Untethered Soul by Michael A. Singer, which I can highly recommend," she told Vogue.
"My parents taught me how important kindness is," Amelia told Vogue. "I truly live by the idea that the most beautiful woman can walk in the room and quickly become the ugliest simply by how she treats others. My parents also taught me to work harder tomorrow than I did today."
"I have so many dreams. A lot of that involves of course covers of magazines and campaigns. But, at the end of the day, I want to be known as an artist that inspires people. I want to represent unapologetic and unique beauty from the inside. I want to embrace my flaws and insecurities to inspire others to love themselves for who they are. Everyone deserves to feel beauty and confidence. I hope I can play a role in that," Amelia told Vouge.
(Sat 12) Views: 94Link to story: https://bikininewsdaily.com/bnd/AmeliaGrayHamlinismodeli-4120
Chilean-Australian model Pia Whitesell is looking zen and happy in the summer sunshine, judging by her recent social media activity. Whitesell, 39, shared pictures of herself relaxing by the ocean in a beautiful white bikini, sipping on a drink and cuddling her pup. "Feliz ????," she captioned the post. Whitesell's down-to-earth Aussie beauty looks effortless but she works hard to give that impression.
Whitesell is a big fan of Pilates. "I practice Pilates and I'm still really active with my boys," she says. "We're always in the ocean and I like to race them down the street when we're out for a bike ride. Burning sage or palo santo during my beauty routine makes it feel more like a wellbeing ritual. Also, I try not to over-wash my hair. I'm always swimming in the ocean, so popping on a hair mask helps."
Whitesell loves using her sauna and being active with her sons. "I have an infrared sauna, so I use that a lot," she says. "And I have an unheated pool, so I go from the sauna to the pool. I really do love infrared – you can have a moment of escapism. It's like, 'Boys, I'm in the sauna. Do not disturb.' Being in the ocean and outdoors as much as possible with my boys. Whether it's at a basketball court or going for a coastal walk, racing up the street. I have these boys with this insane athletic ability. They smash me!"
Whitesell starts the day with a brief meditation session. "I like to start with a 10-minute meditation session because it keeps me grounded and it's a great way to start the day!" she says. "I then start my morning beauty ritual—which involves curling my lashes every morning without fail and applying SPF, a light concealer and maybe bronzer—I like to keep it supernatural. I then wash my hair and let it dry naturally or if I have time I'll go over it with a curler to give it a slight bend and comb it through for that beachy wave look."
Whitesell enjoys mixing up her workouts. "I work with Fluidform [Pilates] and have been doing it at home now for some time," she says. "[Kirsten King's] whole philosophy as a Pilates teacher is about poise and lengthening. I switch it up with going to the gym and listening to hip-hop while running on the treadmill or on the step machine."
Whitesell doesn't obsess about her age. "Age has never been something I felt I identified with," she says. "I've lived a life that called for great maturity and responsibility at a young age, and also one that calls for me to race my sons on our skateboards down our street to get ice cream. I'm more focused on how I'm feeling, how my physical and mental health are tracking, and I'm always trying to make sure that I'm doing all of the things I love, with the people I love. I don't think 'age' is relevant to how we live our lives. I think it all comes down to experience and connection."
(Fri 11) Views: 84Link to story: https://bikininewsdaily.com/bnd/PiaWhitesellislookingzen-4118
Julia Rose is hitting the beach in 105 F heat, and showing off her tan in the process. Rose, who previously had an on-again-off-again relationship with Jake Paul, shared pictures of herself laying on the sand in classic "hot dog legs" pose. She's also seen walking up stairs to the sand, wearing a white bikini. "Perfectly cooked hot dogs/legs?" she jokingly wrote on her beach selfies.
Rose starts the day with lemon and water, and swears by coconut oil for her beautiful complexion. "I have had trouble with my skin in the past so I live by drinking a big glass of warm lemon water right when I wake up and drinking as much water as possible throughout the day," she says. "Also rubbing coconut oil on my face before going to sleep."
Rose swears by staying hydrated and making an effort to work out every day even if it's only a mini-workout. "I played softball pretty much from the time I could walk all the way through college," she says. "DRINK LOTS OF WATER. I know people say it all the time, but it makes such a difference. Also, mix up workout routines and keep things interesting. Even getting up and hiking, or 15 minutes of cardio is better than nothing."
Rose loves horseback riding, which is a great way to bond with an animal, get exercise, and enjoy the fresh air. "How's that saying go again? You can take the girl out of Texas but…." she captioned an Instagram post of herself wearing a crop top, jeans, and trucker hat while on horseback.
Rose loves animals, especially dogs and baby goats. "Dogs are very present. If someone is struggling with something, they know how to sit there and be loving," says Dr. Ann Berger, a physician and researcher at the NIH Clinical Center in Bethesda, Maryland. "Their attention is focused on the person all the time… The foundations of mindfulness include attention, intention, compassion, and awareness. All of those things are things that animals bring to the table. People kind of have to learn it. Animals do this innately."
Rose has learned to embrace her imperfections. "I have learned that some days are going to be better than others," she says. "Some days you wake up feeling confident and beautiful and other days you don't feel like getting out of bed. But pushing through it and learning to love yourself through the process is important. I define beauty as being confident and loving every inch of yourself. I know it sounds cheesy and I know it's way harder than it sounds but learning to love yourself, even your scars… that's beautiful."
(Tue 15) Views: 82Link to story: https://bikininewsdaily.com/bnd/JuliaRoseishittingthebea-4128
Love Island presenter Maya Jama is fully in her element on a sunny vacation during Leo Season. Jama, 28, shared lots of pictures and video of her fun-filled trip, including a snap of herself posing in an orange-and-white zebra-print bikini, and another where she's taking a selfie in a plaid ruffled swimsuit. "Leo season ♌️ & all thattttt?," she captioned the post.
Jama prefers dancing over grueling gym sessions. "I'm not very consistent," she says. "My friends always joke that the fact I'm in somewhat okay shape is because I dance so much. My exercise is my partying because I will be the first one on the dance floor and the last one to leave – I go for it! That's at least some cardio, surely? I wake up the next day with my knees hurting, thinking: I put in a shift last night. I'm quite a hyperactive person anyway so I move around a lot – I'll be honest that I don't love the gym. I just do it because I need to look after my insides more than anything. Everyone's got to work out at some point! I like the rowing machine because it doesn't feel that hard."
Jama loves the way exercise benefits her mental health. "I just think [working out] helps your mental health so much anyway," she says. "There's a difference in how I feel if I go out and do some exercise versus just staying in bed all day. I notice how it impacts my brain and how I'm feeling."
Jama tries to carve out time in the morning for a workout before the work day starts. "When I'm away filming, I try to wake up early so I can fit in a workout before arriving on set," she says. "It helps get me in the zone. I previously did a South African road trip with Alice Liveing for work and she taught me that quality over quantity is key. I'm really busy at the moment so it's easy to just say, 'I don't have the time to work out', and quit. Alice showed me that it's not how long you train for, but how you train that counts."
Jama makes her own hair masks from kitchen ingredients. "I often do homemade hair masks," she says. "I mix olive oil, eggs, avocado, honey and warm it slightly in the microwave. I run it through my hair, then put a plastic bag over it so it gets a bit sweaty and steamy. Leave it for an hour and wash it off. My mum told me about it years ago, and I've been doing it ever since."
Jama is a big fan of sauna and spa sessions in her down time. "I do like to spa," she says. "I only do it if I've got a working trip abroad and there's a day off in between, or I'll extend. For a while, back in the day, I didn't really have days off and just worked all the time. If I could get a holiday, it would just be extending wherever I was working for an extra day – then I would stay in the spa the whole time. I like the steam room and going from the sauna to freezing cold water. I'm half Swedish and the Swedish side of my family, like my mum and nan, always went in a hot sauna and then jumped into freezing cold water when we were young. They said it tightens your pores and, you know, anti-ageing and all those things, so I try to do it."
(Fri 11) Views: 78
Link to story: https://bikininewsdaily.com/bnd/MayaJamasharedalotofpict-4116
