12 Reasons Why Tammy Hembrow Will Be Your New Fitness Inspiration

12 Reasons Why Tammy Hembrow Will Be Your New Fitness Inspiration

If you’re in need of fresh inspiration to ignite your motivation for a new workout routine| it might pay off to follow Tammy Hembrow. Many of Tammy’s followers| her Instagram account has over a million| already describe her as “”goals.”” And it’s easy to see why u2014 the Australian beauty has an amazingly fit body: killer abs| strong quads| and a remarkably toned tush. Tammy has even turned her massive social media following into a business. Users interested in learning some of Tammy’s secrets purchase access to her separate fitness account. But followers on her public account still get to see Tammy’s passion for fitness| alongside pictures of her adorable family and edgy sense of style. Here are all the reasons why anyone looking for more fitness inspiration on her Instagram feed should be following Tammy.

| She’s Got the Bikini Body Down

Tammy is a beach gal at heart and is always hitting the beaches of her native Australia. With that said| Tammy’s followers should expect to see a lot of Summer body inspiration pictures.

| She Loves Her Protein Shakes

Tammy shares on her Instagram that she has a protein shake after every workout. She goes as far as to say that they keep her booty growing.

| She’s Got Killer Workout Style

Right off the bat| you’ll notice that Tammy always has great style. But we love getting to see her stylish workout gear. Because who said you can’t look good while putting in work at the gym?

| She Values a Good Sneaker

Like most fitness girls| Tammy is a total sneakerhead. She often posts some of her favorite kicks from her collection u2014 like this fresh pair of Yeezy Boosts.

| She Knows How to Take a Good #Belfie

Tammy totally knows how to work her angles| and even though she takes her fair share of selfies| she’s not afraid to get cheeky in her pictures.

| She Snacks Healthily

A simple yet delicious bowl of fruit seems to be Tammy’s favorite healthy snack. And Tammy doesn’t discriminate u2014 she’s always munching on a colorful variety that instantly makes us hungry.

| She’s Real With Her Eating Habits

Even though she’s on a strict workout and eating routine| Tammy admits that she likes to occasionally indulge her sweet tooth| and doughnuts are her favorite. She’s just like us!

| She Works Out as a Family

Tammy is blessed in having a handsome trainer for a fiancu00e9. Talk about #relationshipgoals! And we’re sure that both parents will pass down their fitness habits to their adorable baby| Wolf. Because a family that works out together| stays together.

| She’s Dedicated to Her Workout Routine

Tammy’s posts often highlight the importance of sticking to your workout routine. She says the secret to getting her body back after having her baby was sticking to her five-day workout schedule up until the day she gave birth. Now that’s commitment.

| She LOVES Her Squats

With a booty like hers| it’s an easy guess that squats are a big part of Tammy’s workout routine. But she also incorporates weights to help tone the rest of her body.

| She Finds Different Ways to Get a Workout In

When she’s not at the gym or at the beach| Tammy finds other ways to stay active. She often posts pictures of herself on walks with baby Wolf.

| She Proves That Hard Work Pays Off

Tammy loves to inspire her followers to work hard to reach their desired body goals. Tammy admits that| even though she was working out in 2014| she wasn’t doing the correct exercises. She shared before and after pictures to prove the effects of over a year of having a proper booty regimen.

How I Learned to Love Morning Workouts

As a 20-something living in a big city, squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour ¡ª but I want both! So, though I’m definitely not a morning person, I embarked on a mission to master the morning workout. But there was just one little issue . . .

To me, waking up earlier than needed is like a unique form of torture. It’s like there is an epic battle between my motivated self and my lazy self ¡ª a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I’ve felt like I’m getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I’ve come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!

Related: 5 Short Workouts, All 5 Minutes or Less

1. Set multiple alarms

When I say I set multiple alarms, I don’t mean two ¡ª I mean five or six, starting half an hour before I want to get up. If I’m not in the habit of getting up early to hit the gym, my body is not ready for the rude awakening, and I find myself hitting snooze and missing my workout. When you’re just getting into the habit, bombard yourself with obnoxious alarms and know that while you’re totally miserable in the moment, you’ll thank yourself later.

2. Lay out everything the night before

Shorts, check. Sports bra, check. Water bottle, keys . . . check, check. Scrambling around half delirious in the morning is not the most effective way to start the day. I’ve found that when I can plan ahead and have everything ready at arm’s reach, it’s much more likely I’ll make it out the door and to my 7 a.m. Spin class on time.

3. Make it a date

Some days it can be so difficult to get out of bed, especially when I know that there is nothing stopping me from staying snuggled under the covers. But when I know that someone is depending on me to show up, it’s much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run, and you won’t be able to skip out.

4. Cut travel time

My gym is a 10-minute walk from home (or five-minute jog, if I’m feeling ambitious . . . ), and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier, finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn’t an option, running outside or doing a video in your living room can help you sneak in a workout, no matter how short on time you feel.

5. Leave no escape

At my gym, signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So to get myself out of bed and into the gym, I’ve started signing up for morning classes the night before. If I know there are consequences for not showing up, it’s more likely that I’ll get up and get my act together. If your gym is more forgiving, make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in ¡ª when your money is on the table, getting to the gym will seem easy.

6. Don’t sweat a slipup

Some days I miss the mark and end up skipping my workout, especially after indulging a little too much the night before. It’s important to accept that I’m not going to make my goal every time. If you miss a workout, don’t beat yourself up; just pay attention to what went wrong ¡ª were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body, and learn from what didn’t work instead of getting upset.

7. Plan a reward

Call me crazy, but one of my favorite treats is a refreshing, rich iced latte. Since they can be pretty pricey, I try to keep this delicious treat to something I enjoy on the weekend only. But I’ve found that if I promise myself a slightly sweet, strong, and milky cup of deliciousness on the way to work if I hit the gym first, it’s easier for me to face the day knowing that a treat is coming my way.

8. Crash early

OK, I admit it ¡ª this is the puzzle piece I consider my weakness. I’m a night owl, and as hard as I try to hit the hay at 9 p.m., I’ll just toss and turn until my body decides it’s ready for sleep, usually around 1:30 a.m. I’ve found the longer I work at adjusting my schedule, the easier it becomes, but there are still days I wish that I was able to magically pass out. I’ve learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help, so be sure to shut off the screens when you’re trying to go to bed earlier than normal.

9. Remember the results

I never expected that switching my workout routine from after work to before it would affect my mood throughout the day, but I swear it has. Though I may feel sluggish getting out the door, once I’ve sweated out my morning weariness, I leave the gym feeling seriously refreshed and invigorated. Maybe it’s the endorphins, or maybe it’s the fact that the day is now full of possibilities ¡ª but I am ready to hit the ground running. If you’re struggling to find the motivation, just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.

Image Source: POPSUGAR Photography / Benjamin Stone

How I Learned to Love Morning Workouts

As a 20-something living in a big city| squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour but I want both! So| though I’m definitely not a morning person| I embarked on a mission to master the morning workout. But there was just one little issue . . .

To me| waking up earlier than needed is like a unique form of torture. It’s like there is an epic battle between my motivated self and my lazy self a sort of tug-of-war between the comfort of my large| plush bed and the energizing hum of the gym. And though I’ve felt like I’m getting into the swing of things| I sometimes lose momentum and struggle all over again. Still| I feel like I’ve come closer to conquering this all-consuming battle| and the more I work at it| the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas| the morning is yours!

Related: 5 Short Workouts| All 5 Minutes or Less

1. Set multiple alarms

When I say I set multiple alarms| I don’t mean two I mean five or six| starting half an hour before I want to get up. If I’m not in the habit of getting up early to hit the gym| my body is not ready for the rude awakening| and I find myself hitting snooze and missing my workout. When you’re just getting into the habit| bombard yourself with obnoxious alarms and know that while you’re totally miserable in the moment| you’ll thank yourself later.

2. Lay out everything the night before

Shorts| check. Sports bra| check. Water bottle| keys . . . check| check. Scrambling around half delirious in the morning is not the most effective way to start the day. I’ve found that when I can plan ahead and have everything ready at arm’s reach| it’s much more likely I’ll make it out the door and to my 7 a.m. Spin class on time.

3. Make it a date

Some days it can be so difficult to get out of bed| especially when I know that there is nothing stopping me from staying snuggled under the covers. But when I know that someone is depending on me to show up| it’s much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run| and you won’t be able to skip out.

4. Cut travel time

My gym is a 10-minute walk from home (or five-minute jog| if I’m feeling ambitious . . . )| and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier| finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn’t an option| running outside or doing a video in your living room can help you sneak in a workout| no matter how short on time you feel.

5. Leave no escape

At my gym| signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So to get myself out of bed and into the gym| I’ve started signing up for morning classes the night before. If I know there are consequences for not showing up| it’s more likely that I’ll get up and get my act together. If your gym is more forgiving| make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in when your money is on the table| getting to the gym will seem easy.

6. Don’t sweat a slipup

Some days I miss the mark and end up skipping my workout| especially after indulging a little too much the night before. It’s important to accept that I’m not going to make my goal every time. If you miss a workout| don’t beat yourself up; just pay attention to what went wrong were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body| and learn from what didn’t work instead of getting upset.

7. Plan a reward

Call me crazy| but one of my favorite treats is a refreshing| rich iced latte. Since they can be pretty pricey| I try to keep this delicious treat to something I enjoy on the weekend only. But I’ve found that if I promise myself a slightly sweet| strong| and milky cup of deliciousness on the way to work if I hit the gym first| it’s easier for me to face the day knowing that a treat is coming my way.

8. Crash early

OK| I admit it this is the puzzle piece I consider my weakness. I’m a night owl| and as hard as I try to hit the hay at 9 p.m.| I’ll just toss and turn until my body decides it’s ready for sleep| usually around 1:30 a.m. I’ve found the longer I work at adjusting my schedule| the easier it becomes| but there are still days I wish that I was able to magically pass out. I’ve learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help| so be sure to shut off the screens when you’re trying to go to bed earlier than normal.

9. Remember the results

I never expected that switching my workout routine from after work to before it would affect my mood throughout the day| but I swear it has. Though I may feel sluggish getting out the door| once I’ve sweated out my morning weariness| I leave the gym feeling seriously refreshed and invigorated. Maybe it’s the endorphins| or maybe it’s the fact that the day is now full of possibilities ¡ª but I am ready to hit the ground running. If you’re struggling to find the motivation| just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.

Image Source: POPSUGAR Photography / Benjamin Stone

Instant Inspiration Straight From the Chalkboard

Instant Inspiration Straight From the Chalkboard

A little inspiration goes a long way, and sometimes it’s just a few words etched on a chalkboard that can make all the difference. During a journey to lose weight and become healthy and fit, everyone has moments where they feel unmotivated or want to give up, so bookmark this page to read through on days when you need instant inspiration.

Instant Inspiration Straight From the Chalkboard

Instant Inspiration Straight From the Chalkboard

A little inspiration goes a long way| and sometimes it’s just a few words etched on a chalkboard that can make all the difference. During a journey to lose weight and become healthy and fit| everyone has moments where they feel unmotivated or want to give up| so bookmark this page to read through on days when you need instant inspiration.

How to Say Yes to Early-Morning Workouts

When your alarm goes off, do you curse its very existence and hit the snooze button eight times before finally dragging yourself out of bed? While you may not be one of those naturally perky turkeys who happily wakes up an hour before work to slip on their sports bra for a sweat session, if you find you’re skipping out on exercise altogether because you’re too busy or too tired, then you might have to learn to love morning workouts. Here’s how a nonmorning person like yourself can turn into an early-rising morning exerciser.

Related: Hate Morning Workouts? You Should Probably Read This

Tuck yourself in early: You can’t go to bed at midnight and expect to rise and shine at 5 a.m. with barrels of energy for a kick-butt morning workout. Get into the habit of going to bed early enough so you get at least eight hours of zzz’s. Induce sleepiness: Not sleepy enough to fall asleep early? Try limiting your caffeine during the day, and be finished with your last caffeinated drink by 4 p.m. Warm baths, a cup of tea, a calming sleep-inducing yoga sequence, ditching the TV and computer use before bed, eating these foods, and sticking to a regular exercise routine can help you fall asleep more easily and help you have a more restful, solid night of sleep.Get personal: Find creative ways to inspire morning workouts. Remember, it doesn’t even have to do with the workout ¡ª conjure up an image of that cute guy you’ve seen at the gym lately, or get excited about a tasty new breakfast idea you can enjoy post-workout. If you need a bigger push to get you through the actual workout, getting to listen to new songs from your favorite artist or the next chapter in that riveting book on tape might be just the thing. Or maybe the excitement of using new sneakers or trying a different running route. If you have something you’re looking forward to once you wake up, you’ll find it impossible not to get out of bed. Make a date: You know you love Zumba and your gym only offers it at 6 a.m. Make an appointment with a trainer or plan to meet a fitness buddy at the park to go for a run. Scheduling morning workouts with specific times is a surefire way to get you there.Go ahead and reward: Either give yourself a little treat after each morning workout or make a goal to exercise every day, Monday through Friday and on the last day, buy yourself a new fitness top, get a pedicure, or go to the movies with a friend. Rewards are huge motivators, and thinking about the pleasure that comes after your hard work may give you that emotional push out of bed.Image Source: POPSUGAR Photography / Ericka McConnell

How to Say Yes to Early-Morning Workouts

When your alarm goes off| do you curse its very existence and hit the snooze button eight times before finally dragging yourself out of bed? While you may not be one of those naturally perky turkeys who happily wakes up an hour before work to slip on their sports bra for a sweat session| if you find you’re skipping out on exercise altogether because you’re too busy or too tired| then you might have to learn to love morning workouts. Here’s how a nonmorning person like yourself can turn into an early-rising morning exerciser.

Related: Hate Morning Workouts? You Should Probably Read This

Tuck yourself in early: You can’t go to bed at midnight and expect to rise and shine at 5 a.m. with barrels of energy for a kick-butt morning workout. Get into the habit of going to bed early enough so you get at least eight hours of zzz’s. Induce sleepiness: Not sleepy enough to fall asleep early? Try limiting your caffeine during the day| and be finished with your last caffeinated drink by 4 p.m. Warm baths| a cup of tea| a calming sleep-inducing yoga sequence| ditching the TV and computer use before bed| eating these foods| and sticking to a regular exercise routine can help you fall asleep more easily and help you have a more restful| solid night of sleep.Get personal: Find creative ways to inspire morning workouts. Remember| it doesn’t even have to do with the workout conjure up an image of that cute guy you’ve seen at the gym lately| or get excited about a tasty new breakfast idea you can enjoy post-workout. If you need a bigger push to get you through the actual workout| getting to listen to new songs from your favorite artist or the next chapter in that riveting book on tape might be just the thing. Or maybe the excitement of using new sneakers or trying a different running route. If you have something you’re looking forward to once you wake up| you’ll find it impossible not to get out of bed. Make a date: You know you love Zumba and your gym only offers it at 6 a.m. Make an appointment with a trainer or plan to meet a fitness buddy at the park to go for a run. Scheduling morning workouts with specific times is a surefire way to get you there.Go ahead and reward: Either give yourself a little treat after each morning workout or make a goal to exercise every day| Monday through Friday and on the last day| buy yourself a new fitness top| get a pedicure| or go to the movies with a friend. Rewards are huge motivators| and thinking about the pleasure that comes after your hard work may give you that emotional push out of bed.Image Source: POPSUGAR Photography / Ericka McConnell

12 Easy Ways to Have Your Healthiest Year Ever

Every year we make resolutions with the best intentions, but keeping them up for a full 365 days just isn’t always realistic. If a resolution is too complicated or challenging, there’s a good chance we won’t stick to it for the entire year. But setting goals doesn’t have to be so much work; committing to tiny tweaks can actually lead to big results. These resolutions are ones you can actually keep ¡ª little changes to your daily routine that will leave you feeling your healthiest ever!

Pack your lunch: Not only does bringing your own food to work save calories, but it also helps save money. Both your body and your budget will be better than ever.Maximize your morning: Whether you take time to hit the gym, stretch, or just relax with a cup of coffee, jump-start your day by making the most of your a.m.Revamp your pantry: The key to cooking your way to weight loss is having a pantry stocked with the goods you need. Dump your old items for these healthy staples.Drink more water: Don’t stress out over an exact number of glasses, but set a goal to just stay a little more hydrated. If you are craving a snack, grab water first, and start to keep a water bottle at your desk or in your bag for easy access.Try a new form of fitness: Even if you love your go-to workout of choice, trying something new will challenge you both mentally and physically. You may just find an exercise you can’t quit when you give something new a try.Eat more vegetables: You don’t need to try a fancy diet; just eat as many vegetables as you can every day.Get up and move: Don’t let yourself get stuck sitting all day. Walk, dance, wave your arms around ¡ª do anything you can to move daily.Smile: It may feel unnatural at first, but forcing yourself to smile can actually improve your mood. If you find little things that put a grin on your face, every day will feel just a little bit better.Be nice to yourself: We all have days where we wish we could have been healthier, but don’t beat yourself up just because you ditched the gym. Love yourself and your body, even when you’re struggling more than usual.Stretch: No matter how much time you can devote to it, make it your mantra to stretch more. Improve your posture and keep your muscles healthy by giving them a little extra love.Rest up: Make sleep a priority. Try turning in 20 minutes earlier or turning off the screens an hour before you hit the hay.Go outside: Soak up a little extra sunlight and reenergize your body by stepping outside, even for a brisk walk around the block.Image Source: POPSUGAR Photography

12 Easy Ways to Have Your Healthiest Year Ever

Every year we make resolutions with the best intentions| but keeping them up for a full 365 days just isn’t always realistic. If a resolution is too complicated or challenging| there’s a good chance we won’t stick to it for the entire year. But setting goals doesn’t have to be so much work; committing to tiny tweaks can actually lead to big results. These resolutions are ones you can actually keep little changes to your daily routine that will leave you feeling your healthiest ever!

Pack your lunch: Not only does bringing your own food to work save calories| but it also helps save money. Both your body and your budget will be better than ever.Maximize your morning: Whether you take time to hit the gym| stretch| or just relax with a cup of coffee| jump-start your day by making the most of your a.m.Revamp your pantry: The key to cooking your way to weight loss is having a pantry stocked with the goods you need. Dump your old items for these healthy staples.Drink more water: Don’t stress out over an exact number of glasses| but set a goal to just stay a little more hydrated. If you are craving a snack| grab water first| and start to keep a water bottle at your desk or in your bag for easy access.Try a new form of fitness: Even if you love your go-to workout of choice| trying something new will challenge you both mentally and physically. You may just find an exercise you can’t quit when you give something new a try.Eat more vegetables: You don’t need to try a fancy diet; just eat as many vegetables as you can every day.Get up and move: Don’t let yourself get stuck sitting all day. Walk| dance| wave your arms around ¡ª do anything you can to move daily.Smile: It may feel unnatural at first| but forcing yourself to smile can actually improve your mood. If you find little things that put a grin on your face| every day will feel just a little bit better.Be nice to yourself: We all have days where we wish we could have been healthier| but don’t beat yourself up just because you ditched the gym. Love yourself and your body| even when you’re struggling more than usual.Stretch: No matter how much time you can devote to it| make it your mantra to stretch more. Improve your posture and keep your muscles healthy by giving them a little extra love.Rest up: Make sleep a priority. Try turning in 20 minutes earlier or turning off the screens an hour before you hit the hay.Go outside: Soak up a little extra sunlight and reenergize your body by stepping outside| even for a brisk walk around the block.Image Source: POPSUGAR Photography

The 10 Biggest Running Mistakes You’re Making

Whether you’re new to running or have a few races under your belt, the way you run might be the reason you can’t seem to shake off those lead legs. Take a look at this checklist to be sure you aren’t holding yourself back with these running mistakes. Changing one of these bad habits may just be the key to your next easy, breezy run.

    You don’t switch your route: Same time, same route can make for a boring workout ¡ª and stats that don’t ever improve. Switching up your route will challenge different muscles, keep you motivated, and improve your running skills. Don’t stick to your tried-and-true trail; find a new running route with these tips.You don’t fuel right: You may be able to power through a short run without any food, but if you’re going long, you need fuel and water. Time your run so it’s two to three hours after a meal, or have a snack full of carbs and protein (like one of these pre-workout snacks) about 30 minutes to an hour before you go for a run. Don’t forget to drink plenty of water well before you step out; drinking too much right before you go can cause cramps.You don’t warm up: Starting your run at full force is not a good idea. You’ll feel sluggish, tight, and discouraged if you don’t warm up before that sprint. Do a light jog or five minutes of brisk walking before starting your actual run.You don’t cool down: You came, you conquered, you’re done with your run. Don’t stop now, however; you still need to take a few minutes to stretch your warmed muscles to help you recover. These postrun stretches will help increase your flexibility and reduce muscle soreness.You don’t check your form: Running may seem natural, but a few body adjustments can make a big difference, allowing you to run faster, longer, and more efficiently. Make a mental note to pay attention to your running form every once in a while; your shoulders should be relaxed and down, your arms should swing parallel to the ground (without crossing your midsection), and your head should be up and looking forward, not down. Get more tips on proper running form here.You don’t challenge yourself: If you want to be a better runner, you need to up your pace. Intervals and tempo runs help you increase your speed in the short term, so that in the long run, you become a faster, better runner.You run in the wrong gear: Sweat-soaked cotton shirts, shoes without enough support, and pants with chafing seams ¡ª all of these can cut a run short or at least make you not want to go out again. Invest in a few key pieces once you’ve upped your mileage; you’ll be surprised how much what you wear matters. Don’t worry, we’ve got you ¡ª check out our list of what not to wear when running here.You push yourself too hard: Challenging yourself is great, but doing too much too soon is a common cause of runner burnout, not to mention injuries. Start off slow and gradually increase your pace as you get more comfortable. Remember not to ramp up your mileage too quickly; increase your total by only 10 percent every week.Your strides are too long: It may feel good to bound down that trail, but if you make a habit of taking too-long strides, you may tire more quickly. Shorter strides are also easier on your knees, so if you find yourself going long, shorten your steps to see if it feels better.You’re not consistent: It’s not going to get easier unless you stick with it. Try to run three times a week if you want to become a better runner; you’ll be amazed at how much easier that three-miler seems after just a few weeks of running.

Related: If You’re Running and Can’t Lose That Belly, Try This

Image Source: POPSUGAR Photography