10 Women Fitness Leaders Spill Their Best Advice, Secrets, Fave Snacks, and More

March 11, 2024

Photo credit: Jenn Byrne Creative

Celebrities, athletes, CEOs, and fitness influencers often seem untouchable, and it’s easy to forget they’re human, too. But they’re more relatable than you think. We interviewed 10 remarkable women, all leaders in the fitness space, to peel back the layers and reveal the everyday wisdom they carry.

Photo credit: Jenn Byrne Creative

Sadie Lincoln: founder and CEO of fitness & wellness company barre3

What’s the go-to snack that’s always in your bag?

These easy homemade bars have been a staple snack for me and my family for years. I make them in ball shapes, roll them in coconut, and then freeze them so they last longer in my bag.

What’s your go-to pump-up song during workouts?

Time Machine (MK Remix) by Alicia Keys is my current pump-up song, and especially for the barre3 classes I teach. I play it halfway through class to keep everyone in the room focused on their bodies and working hard.

What’s your secret for getting it done on days when you just don’t feel like exercising?

I don’t get it done. That’s my secret. Listening honestly to my body and then honoring what I need is key. I’ve found that the shame of not working out leads to more sedentary behavior. So I’ve learned to let go of shame or disappointment in myself on lazy days. This “lazy” approach may surprise some, but it’s actually made me more motivated and in love with fitness on the days I am ready to crush it.

If you could give 20-year-old you one piece of fitness advice, what would it be?

I would tell her to hang on because I’m going to create a fitness experience and community to heal her deep, hidden pain about not feeling safe in her body. I would tell her that the best possible thing she could do for herself in the meantime is to surround herself with women of all ages, shapes, and sizes who have figured out how to be empowered in their bodies just as they are. I would tell her she doesn’t need to beat up her body to fit in, to belong, or to be safe. I would tell her she is held and absolutely loved just as she is, and she is certainly not alone.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

The universal mistake we all make is forgetting to be present while exercising. That’s why at barre3, we call it a practice. We have to practice each and every time we step into a fitness class being present so we move with purpose. Our human brains are conditioned to either go back in time or jump forward to the future while exercising. Both the past and future are imagined, so it doesn’t serve us to “bounce back” for example, when mending our bodies from having a baby. It also doesn’t serve us to exercise so we look like something else in the future. Both tendencies rob us of being present while exercising and often lead to injuries or feeling disenchanted with our bodies and exercise. When we exercise while being present in our bodies, we move without risk of injury while also challenging ourselves in a deeply rewarding and empowered way.

Bonus: Enjoy 3 months of barre3 online for $45 with code CLEANPLATES3MO.

Courtesy of Lizette Pompa

Lizette Pompa: strength coach, yoga teacher

What’s the go-to snack that’s always in your bag?

Dates or a protein bar.

What’s your go-to pump-up song during workouts?

Oh, I love making playlists for my workouts, my favorite pump-up song right now is Hypnosis by AYYBO

What’s your secret for getting it done on days when you just don’t feel like exercising?

Besides some coffee and a good playlist, I always try to focus on the feeling I get after exercise. I know that it always makes me feel better. I start with a 10-minute warm-up to see how my body responds. If I’m not feeling it post warm-up, I take it as a sign of a needed rest day. More often than not, though, those minutes are just what I need to get me into the mood.

If you could give 20-year-old you one piece of fitness advice, what would it be?

To try different things. There is something for everyone and it doesn’t have to be what the trend is at that moment. Move in different ways, at different gyms, studios, etc., and you will find what works for you.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

Committing to an unrealistic number of training days per week and then perceiving it as a failure when they can’t stick to it. Being flexible is so important. We need to remember that we are training to build a strong and capable body as we age. Life is busy, and missing a few sessions is normal. It’s not about all or nothing, and sometimes less is more.

Courtesy of Dianne Bondy

Dianne Bondy: yoga instructor, speaker, author

What’s the go-to snack that’s always in your bag?

I usually have a Nature Valley peanut butter granola bar, a protein pack with nuts, seeds, dried fruit, and cheese, or a chocolate chip Clif bar and an apple in my bag. I eat a lot on the go. Those are the easiest to transport.

What’s your go-to pump-up song during workouts?

I was a teenager in the ’80s and a young adult in the ’90s, so I have a soft spot for ‘80s R&B hip-hop [like] Word Up! by Cameo. I’m a big Prince fan. When I hear Let’s Go Crazy, I turn up the resistance on my spin bike. Nineties and early 2000s R&B and hip hop – anything from the early 2000s – from Biggie, 50 Cent, 2Pac. I really love Hypnotize by Biggie; whenever I hear it, I’m ready to go.

What’s your secret for getting it done on days when you just don’t feel like exercising?

I learned this from Fitness coach, Louise Green of Big Fit Girl, that every day doesn’t have to be an all-out push. It’s never all or nothing, it’s always all or something. On days I don’t feel motivated to work out, I remember it’s not about motivation but about consistency. I schedule my sessions ahead of time, and I tell myself, anytime I want to quit, I can. If my body needs something sweeter, I do something a little less intense. l go for a walk or do a gentle yoga practice. It’s about balance. I really love to lift heavy and go hard but I know that going soft is equally as important.

I make sure I get some kind of movement every single day. Sometimes my workouts are only for 15 minutes. I call it the gift of 15 minutes.

If I’m training for a run, I tell myself I’ll just run for 10 minutes, and then if I feel like I don’t want to, I can walk. Ten minutes often turns into 15 minutes, and then 15 turns into 30 minutes, and before I know it, I’m out for 5 to 7K. I don’t put pressure on myself. I just do what I can. Most of the time, the battle is just getting started, but once I get started, I’m ok.

If you could give 20-year-old you one piece of fitness advice, what would it be?

Exercise is not punishment for what you ate or for not living up to some unattainable beauty ideal. Exercise can be fun. Exercise can bring joy. Exercise will help you through a very difficult emotional time. I would tell myself that this 20-year-old body is a miracle. It’s going to do so many wonderful things for you, and you need to treat it with respect. It’s time to stop criticizing yourself for something that’s beyond your control. Beauty standards are moving targets and were never designed for a body like yours.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

Too much too soon. They start a new type of exercise, and they love it. A lot of times, people overdo it and start training twice a day, 5 to 7 days a week, and before you know it, they have a repetitive stress injury.

I know you love it, but make sure that you vary your routine and do other things. Take some rest time. You don’t need to do three classes a day. Too much of anything becomes a law of diminishing returns and increases your chance of becoming injured. Rest is equally as important as movement, as your body needs time to heal to grow stronger.

Courtesy of Joan MacDonald

Joan MacDonald: fitness influencer

What’s the go-to snack that’s always in your bag?

My go-to snack would be a protein bar with the highest amount of protein and the lowest amount of carbs and fat that I can find.

What’s your go-to pump-up song during workouts?

I just listen to what’s playing in the gym when I’m there, or sometimes my favorite 70/80’s songs.

What’s your secret for getting it done on days when you just don’t feel like exercising?

I started doing this right from the beginning. I pretended [my daughter] Michelle, the know-it-all, would know if I skipped something, and I found I always felt better after I’d done my workouts, so it’s not really a problem.

If you could give 20-year-old you one piece of fitness advice, what would it be?

My advice would be to find a way to keep fit throughout my life because it would pay off in the end (I wish I knew then what I know now).

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

I find that a lot of people look at it as a short-term chore instead of a lifestyle challenge that will make them healthy and fit by being the best of who they are meant to be.

Courtesy of Brianna Joye Kohn

Brianna Joye Kohn: celebrity personal trainer, founder of City Girls Who Walk

What’s the go-to snack that’s always in your bag?

My favorite go-to snack will always be something protein-packed that I can throw into my gym bag or purse while I’m out and about. When I’m on my daily coffee run, I love that Starbucks now offers Koia’s Vanilla Bean and Cacao Bean protein shakes in the checkout line, so I can grab one for later. The Vanilla Bean flavor is my favorite — I’m always in the mood for it. I’m also seeing people order two shots of espresso over ice and add a Koia for added protein right in their coffee, which is totally genius.

What’s your go-to pump-up song during workouts?

Any “Big Booty Mix” song by TwoFriends.

What’s your secret for getting it done on days when you just don’t feel like exercising?

Laying out my clothes the night before makes it easier for my future self to stay motivated because it’s one less thing for me to think about.

If you could give 20-year-old you one piece of fitness advice, what would it be?

I would tell myself not to work out just to “look fit” but to do it to feel my best. That mentality shift makes a world of difference.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

I often see people taking too many classes and changing their diet too quickly, thinking it will get them to their goals faster. In reality, slow and steady wins the race. You need to give your body time to adjust to the new routines and goals to make a lasting impact.

Courtesy of Stacy Sims

Dr. Stacy Sims: female athlete performance physiologist, female human performance expert for Momentous

What’s the go-to snack that’s always in your bag?

I have two go-tos that are protein-oriented, as it’s often hard to find really great protein sources on the go as a vegetarian. The first is caffeine hit balls that I helped formulate with my friend and phenomenal chef, Hannah Grant. They’re a blended mix of Medjool dates, oats, almond butter, cold brew coffee, cocoa powder, and Momentous’ Essential Plant Based Protein in Chocolate. The second is a few travel packs of Momentous Protein and Vital Aminos (great to drink).

What’s your go-to pump-up song during workouts?

I’m a huge fan of SubFocus, Wilkinson, and Becky Hill, so these DJs/artists are always on my playlists

What’s your secret for getting it done on days when you just don’t feel like exercising?

Exercising is just part of who I am. If I have low motivation, I imagine the feeling I have at the end of a great workout, where my body and mind are set and ready to take on the day.

If you could give 20-year-old you one piece of fitness advice, what would it be?

Strength train! Lift weights and build that muscle. Don’t fall into the long cardio/endurance trends without building strength.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

Women following trends based on male data. For example, fasted training, zone 2 training, and high repetition, hypertrophy-type resistance training. Ask yourself what’s best for your unique physiology and question where the data came from (e.g., which population — young men? Young women? Trained? Untrained?), because it’s a disservice to your motivation and hard work to follow trends without asking where those trends originated.

Courtesy of Betina Gozo

Betina Gozo Shimonek: certified functional strength coach, Hyperice performance advisor

What’s the go-to snack that’s always in your bag?

Beef jerky sticks, almonds, and fresh fruit.

What’s your go-to pump-up song during workouts?

Missy Elliot or anything from Dreamville.

What’s your secret for getting it done on days when you just don’t feel like exercising?

Don’t think, just do. I often work out first thing in the morning when I don’t have time to talk myself out of it.

If you could give 20-year-old you one piece of fitness advice, what would it be?

Start small and celebrate your small wins. Don’t compare yourself to anyone else, and always meet yourself where you’re at. Life will throw a lot of things your way, so make sure you’re always giving yourself grace. If you don’t feel like moving, trust me, you should; it’s usually the cure.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

Most people do too much too fast or too much in general, and they don’t prioritize their recovery. Taking time to do purposeful recovery with things like self-myofascial release, recovery, and rest, using tools like the Hypervolt, Normatec, or other tools that Hyperice has to offer is just as important as all the intense workouts.

Courtesy of Ingrid Clay

Ingrid Clay: Centr personal trainer

What’s the go-to snack that’s always in your bag?

GimMe seaweed snacks and Brazil nuts. I keep them in my car, too.

What’s your go-to pump-up song during workouts?

On the treadmill for a run, it’s Pop That by Drake, French Montana, and Rick Ross. I’ll play it on repeat and run for an hour. It also makes me run faster. Last year, it was Cosmic Love [by Florence & The Machine and The Pharcyde]. I’m all over the place. Lifting weights, it’s Dreams and Nightmares by Meek Mill.

What’s your secret for getting it done on days when you just don’t feel like exercising?

I have to give myself real pep talks, like, “Just get up and get there, get up, girl, come on,” “You’ll be happy when you finish; you got this!,” “Girl, let’s go! Stop messing around.”

If you could give 20-year-old you one piece of fitness advice, what would it be?

Love your body, love yourself, and enjoy the ride. It will all come. Don’t rush, and enjoy the moments that don’t seem great; they will make you a better person.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

The most common mistake I see in people’s fitness journeys is their impatience. They often seek quick results and jump from one diet trend to the next in search of instant gratification. Instead, it’s crucial to stay committed to the long-term journey of self-improvement and embrace the process. Enjoy the ride, knowing that progress takes time, and be accepting of the days when things don’t go as planned. It’s important to remember that perfection isn’t the key to success; rather, focus on commitment and consistency. I wish more people would love who they are. That’s why I like Centr so much; it stresses consistency and doing your best. It starts where you are and can grow with you. It doesn’t stress sexy or skinny; it stresses healthy. Centr, as does I, truly believes in, ‘Be your best, healthiest self!’

Courtesy of Dani Speegle

Dani Speegle: Crossfit athlete, Dymatize fitness expert

What is the go-to snack that’s always in your bag?

I always have gummies of some sort, to keep energy up during the longer sessions. I love little treats between blocks in a session. It’s like, ok, get through this gnarly workout and you can have some Sour Patch Kids. You got this. I also always have Dymatize ISO100 in the Cocoa Pebbles flavor on hand for fast recovery with a treat-like taste.

What’s your go-to pump-up song during workouts?

Enya — Orinoco Flow. It’s a banger.

What’s your secret for getting it done on days when you just don’t feel like exercising?

I remember all the people who are watching me. All the people who are looking to me for motivation and inspiration. If I don’t get up and go to the gym and put in the work, I’m not only letting myself down, but also the people who support me.

If you could give 20-year-old you one piece of fitness advice, what would it be?

Live your life. Be healthy. Be strong. There’s a lot of life to live — and while being in the gym is important, don’t forget that there’s more to life than working out. That said, being in the gym and being healthy lets you live your life, so be sure to care for yourself and put in the time.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

Comparing yourself to others. I know it’s hard with social media, but everyone had a starting point, so you can’t compare your timeline with anyone else’s. It might be year 10 for them, while you’re on day 10. Also, as we all know, social media can be one big highlight reel. So, when you look at someone who never seems to have an off day, it’s important to remember that they do. Everyone has their bad days. We’re all human. This journey to better your body is yours.

Courtesy of Maria Blacutt

Maria Blacutt: over 50 athlete, Dymatize fitness expert

What’s the go-to snack that’s always in your bag?

I always carry a dry scoop of Dymatize ISO100 hydrolyzed whey protein isolate in a shaker cup. It’s a great snack because it’s nonperishable, and I just add water when I’m ready to consume it. Having a healthy snack in my bag prevents me from making unhealthy food choices when I’m hungry and tired. Of course, it’s ok to have treats or some fast food. But for me, I prefer enjoying those foods when I’ve planned for them and can really savor them. Protein is also the most satiating of all the macros, so it makes me feel full and satiated.

What’s your go-to pump-up song during workouts?

I was a teen in the ‘80s, so my favorite pump-up song is Thunderstruck by AC/DC.

What’s your secret for getting it done on days when you just don’t feel like exercising?

I rely on my discipline, not my motivation. Motivation is a fleeting feeling. Discipline is the determination to seek your goals even if you don’t feel like it. Motivation is doing what needs to be done when you want to do it. Discipline is doing what needs to be done when you don’t want to do it. I always repeat to myself: Successful people do hard things; things other people aren’t willing to do. I can do hard things, even if I don’t feel like it.

If you could give 20-year-old you one piece of fitness advice, what would it be?

I would tell myself to focus 80% of my training on the staple, compound lifts: squats, deadlifts, bench, pulldowns, upright presses, and rows, and 20% of my training on accessory lifts, which target specific smaller muscles. Do not do any weird and wonderful exercises promoted on social media just because they look cool. A great physique is built with the basic compound lifts.

What’s the most common mistake you see people making in their fitness journeys, and how can they avoid it?

The biggest mistake people make by far in their fitness journey is that they do too much too soon, and they end up overwhelming themselves and eventually quit. People tend to make the resolution of getting fit and proceed to go to the gym for two hours, seven days a week and/or they proceed to cut calories way too low and put themselves on a diet that will make them hungry and miserable. The key to success is sustainability. People should incorporate small sustainable changes in their lifestyle, little by little and with patience. Rome wasn’t built in a day and building a strong, athletic physique is no different. Small sustainable changes, just like laying small bricks in the construction of a building, is the ultimate key to success.