5 Times Stephanie Sanzo Gave a Workout Plan On Instagram

Posted by Florance Siggers on Friday, May 3, 2024
5 Times Stephanie Sanzo Gave a Workout Plan On Instagram

Stephanie Sanzo, known among her fans as “Steph Fit Mum,” is an Australian fitness celebrity and a personal trainer. She has been receiving the limelight ever since she began her journey in the fitness world.

Thanks to that, she currently garners over 2.2 million followers on Instagram and has been receiving several brand endorsement deals, which has been helping her financially. Her popularity has also led her to become a Sweat trainer and have her own training program on the Sweat application.

As a personal trainer, Sanzo has been giving a lot of useful tips to her followers through her Instagram handle. She regularly posts clips of her workouts and gives workout plans in the caption for her followers to follow, if they are keen to keep themselves fit and healthy and attain a great physique.

Here are five times Stephanie Sanzo has given workout plans via her Instagram handle, ranging from the oldest to the newest.

5. Workout for ‘Quads and Hams’ (March 2021)

On March 10, 2021, Sanzo took to her Instagram handle to share a series of clips of her working out. In the caption, she gave a workout plan for her Instagram followers to follow to smash their Quads + Hips.

The first step was “Walking Lunge 4x10ea (20 steps),” followed by Seated Leg Curl 4×10 (or Prone Leg Curl). Then, she told to do “Hack Squats 4×15⁣ (or Leg Press), followed by “Romanian Deadlifts 4×15⁣.”

The last step was “Cable Squats 4×20⁣,” which was to be followed by “Cable Pull Throughs 4×20 .” Additionally, she mentioned that she was using a lot of machine-based movements during her workout session as her body felt really beat up and sore from a deadlift workout that she did earlier in the week.

In the end, she mentioned a good benefit of machine-based exercises which is “that they induce less overall stress on the body.”

4. Workout for ‘Glutes and Hamstrings’ (April 2021)

On April 22, 2021, Sanzo posted a total of seven clips of her workout on Glutes and Hamstrings. As usual, she went on to give some instructions for the fitness enthusiasts to follow.

She started off the caption by writing, “You’ll notice that the reps in this workout range between 10-20 reps throughout the entire session. I’ve found Higher Rep Ranges to be optimal particularly for the Glutes when the desired objective is to increase Hypertrophy / Muscle Mass.”

Then, she went on to mention the instructions. In the start, one had to do “Bulgarian Split Squats 20,15,12,10 (Pyramid).” Then, the second step was to do “Kneeling Leg Curl 20,15,12,10 (Pyramid).”

The third step was to do “Banded Hip Thrusts 4×10⁣,” followed by “Banded Hip Abductions 4×20⁣.” Afterward, one had to do “Cable Rope Pull Throughs 4×15⁣,” followed by “Machine Hip Abductions 4×15⁣.” The last step was to do “Cable Glute Kickbacks 4x20ea .”

3. Workout for ‘Back and Triceps’ (July 2021)

On July 8, 2021, Sanzo, age 34, followed her usual routine of giving helpful workout tips/instructions. This time, the workout was to target one’s Back as well as Triceps.

She started the caption by urging her followers to save this workout and try it for themselves. Then, the instructions were given. In the start, one had to do “DB 1 Arm Rows 4x8ea⁣⁣.” Secondly, a “Lat Pulldown 4×10⁣⁣.”

Those two steps were followed by “Supinated Single Arm High Row 3x12ea⁣⁣,” “Cable Straight Arm Pulldown 3×15⁣⁣,” and “Seated Dips 4×8-10⁣⁣.” In the end, one had to do “Tricep Pushdowns 3×12-15⁣⁣,” and “Close Grip Bench Push-Ups 3xMAX⁣⁣.”

Related: Stephanie Sanzo’s Husband Jamie Has Love And Respect For Her

2. Workout for ‘Back and Biceps’ (August 2021)

On the 18th of August, Sanzo posted a series of her workout videos which was accompanied by the background music “People” by Lightmuzik. Through this post, she gave workout tips to target one’s Back as well as Biceps.

Just like above, in this one too, she urged her followers to save this workout and try it for themselves. The first tip was to do “Kroc Rows 4x8ea⁣.” In the second one, one had to do “Neutral Grip Chin Ups 4xMAX⁣.”

The two workout instructions were followed by five more which were “Seated Underhand Grip Rows 3×10⁣,” “Lat Pulldown 3×12⁣,” “Cable Straight Single Arm Pulldown 3x15ea⁣,” “Cable Single Arm Bicep Curl 4x10ea⁣,” and “Dual Cable Bicep Flex Curl 3×20⁣.”

1. Workout for ‘Shoulders and Biceps’ (September 2021)

Just a couple of days ago, on September 29, 2021, the Australian personal trainer posted clips of her workout in which she targeted her Shoulders as well as her Biceps. Like any other time, this time, too, she gave the tips she followed during that workout.

Sanzo, who stands at a height of 5 feet, wrote the first instruction, which is “Seated DB Press 4×10⁣.” Then, one had to do “EZ Bar (or DB) Single Arm Lateral Raise 4x12ea⁣,” which was to be followed up by “EZ Bar (or DB) Single Arm Press 4xMAX⁣.”

After that, the next thing to do was “Sir Charles Raise 4×15⁣,” which was to be followed up by “Cable Reverse Fly 4×15⁣.” In the end, one had to do “EZ Bar Bicep Curl 4×10⁣” and “Seated DB Hammer Curl 4×15⁣.”

Battle of the Rays: UPF vs SPF for Sun Safety

Battle of the Rays: UPF vs SPF for Sun Safety

Are you a sun worshipper who wants to learn more about how to protect yourself from the harsh rays of the sun when playing or working outside?

There are two terms you should get familiar with. While most of us are familiar with SPF (Sun Protection Factor) in the context of sunscreen, UPF (Ultraviolet Protection Factor) is gaining recognition, particularly in the realm of clothing and accessories.

In this article, we will explore the battle of the rays – UPF vs SPF – and unravel the intricacies of these sun protection measures to help you make informed choices for comprehensive sun safety.

Understanding SPF

SPF, or Sun Protection Factor, is a measure of how effectively a sunscreen protects the skin from the sun’s ultraviolet B (UVB) rays. UVB rays are responsible for causing sunburn, and prolonged exposure can contribute to skin aging and increase the risk of skin cancer.

How Does SPF Work?

The SPF number indicates the level of protection a sunscreen provides against UVB rays. For example, an SPF 30 sunscreen theoretically allows you to stay in the sun 30 times longer without burning than if you were unprotected.

However, this is a rough estimate, as individual skin types and conditions can vary.

SPF Limitations

SPF primarily addresses UVB protection but may not offer comprehensive coverage against UVA rays, which contribute to premature aging and can also play a role in skin cancer. 

Achieving the stated SPF requires proper and thorough application, often in larger quantities than people tend to use. Inadequate or uneven application can reduce the effectiveness of the sunscreen. 

Sunscreen effectiveness diminishes over time due to factors such as sweating, swimming, and natural skin oils. Regular reapplication is crucial for maintaining protection.

Introducing UPF

Ultraviolet Protection Factor (UPF) is a measure of how effectively clothing, fabrics, and accessories shield the skin from both UVA and UVB rays. UPF is commonly associated with sun protection clothing, hats, and accessories.

How Does UPF Work?

Similar to SPF, UPF indicates the level of sun protection a fabric provides. For example, a fabric with UPF 50 allows only 1/50th of UV radiation to pass through. UPF takes into account both UVA and UVB rays, offering a more comprehensive approach to sun protection.

UPF Advantages

UPF-rated fabrics are designed to offer protection against both UVA and UVB rays, addressing a wider spectrum of potential skin damage.

Unlike sunscreen, which may require frequent reapplication, UPF protection remains consistent as long as the fabric is worn and not compromised (e.g., by stretching, wetness, or wear).

UPF eliminates the need for repeated application, making it a convenient option for those who may forget or find sunscreen application cumbersome.

Considerations for Sunscreen (SPF)

Different skin types may have varying sensitivities to sun exposure. Individuals with fair skin may require a higher SPF for adequate protection.

Sunscreen is versatile and can be applied to different parts of the body, including the face. Specific products cater to facial use, offering features like non-comedogenic formulations and compatibility with makeup.

When engaging in water activities, it’s essential to choose a water-resistant sunscreen and reapply it after swimming or sweating.

Sunscreen is easily portable and can be reapplied throughout the day as needed. It’s a convenient option for on-the-go sun protection.

Considerations for Sun-Protective Clothing (UPF)

UPF clothing is an excellent choice for extended sun exposure, especially in situations where constant reapplication of sunscreen may be challenging. Or if you know that you are the forgetful kind. 

For outdoor activities like hiking, golfing, or gardening, UPF clothing provides consistent protection without the need for frequent sunscreen application.

Individuals with sensitive skin or conditions aggravated by certain sunscreen ingredients may find UPF clothing to be a gentler and more comfortable alternative.

UPF clothing is a popular choice for children and infants, offering a reliable sun protection solution without the concerns associated with sunscreen application on young skin.

Tips for Effective Sun Protection

It isn’t enough to put sunscreen on once a day and think you are going to be protected. Too many people are not using sun protection properly, be it UPF, SPF, or both. Here are some tips for you:

Combine Methods

For comprehensive sun protection, consider combining methods. Use sunscreen on exposed skin and complement it with UPF-rated clothing for enhanced coverage. 

Mindful Clothing Choices

When selecting clothing for sun protection, opt for tightly woven fabrics with a dark color. These generally provide better protection than light-colored or loosely woven clothing.

Accessories Matter

Don’t forget accessories like hats and sunglasses. Choose hats with wide brims and sunglasses with UV protection to shield your face and eyes from the sun. 

Seek Shade

When possible, seek shade during peak sunlight hours (usually between 10 a.m. and 4 p.m.). This reduces direct sun exposure and minimizes the need for constant sun protection measures.

Regular Skin Checks

Stay vigilant about changes in your skin, such as new moles or spots. Regular skin checks and professional dermatological examinations are crucial for early detection of potential skin issues.

Stay Hydrated

Hydration plays a role in skin health. Drinking an adequate amount of water helps maintain skin elasticity and supports overall well-being. Carry a water bottle around with you (BPA-free, please), and take sips regularly. 

Also, pay attention to the color of your pee, and if it’s dark yellow, then drink more water. It’s the easiest way to take care of your body and your skin. Remember, hydration is key to many chemical reactions in your body.

UPF vs SPF – Find the Best Way To Protect Yourself

You know yourself best, so you need to choose between UPF vs SPF based on that knowledge. If you know that you aren’t good at reapplying sunscreen then cover up using clothes with UV protection. 

If you are on top of putting on sunscreen and applying it every 2 hours, then that’s your protection method of choice. 

Also, check out related articles on our website so you can stay informed on all the latest trending topics. There’s no need to get left behind in conversations with your friends.

Learn More about Jaw Disorders and Their Treatment Options

Learn More about Jaw Disorders and Their Treatment Options

Have you ever been told that you grind your teeth while asleep? Or notice that you clench your jaws while awake? Known as bruxism, this happens unconsciously. Although not connected, it can cause a closely related condition known as temporomandibular joint (TMJ) dysfunction.

These conditions can cause effects such as persistent jaw aches, which will disrupt your life. This insightful article delves into the reasons to learn about these conditions and treatment options.

Unraveling the Complexity of Jaw Disorders

For starters, learning about jaw disorders and treatment options will help you know the signs and symptoms to look for. Recognizing those subtle indicators prevents worsening and potential complications. A better understanding of such conditions helps craft interventions such as Botox TMJ, which can alleviate TMJ dysfunction. However, when seeking the treatment, ensure that you do so from approved professionals. 

Understanding the Physical and Emotional Toll

It is expected to downplay conditions like TMJ dysfunction due to misunderstanding of severity. You can also dismiss it as temporary stress-related discomfort. Unfortunately, this can lead to a late diagnosis, which puts you at risk. Learning about the conditions from various platforms will help you understand physical and emotional tolls such as:

  • Chronic pain
  • Headaches
  • Dental issues
  • Muscle tension
  • Sleep disturbance
  • Decreased life quality

With this knowledge, you will know the importance of frequent dental checkups to help early detection. You will also be ready for treatment if need be. 

Improved Patient-Dentist Communication

Communication between you and the dentist about your condition can be daunting if you are green on what they are talking about. This is because most of it will be jargon to you. Learning about the conditions will improve your communication with the dentist because you will have an idea of what they are speaking about. Furthermore, it fosters collaboration in care, which contributes to successful outcomes in your journey to healthy jaws.

Navigating the Path to Long-Term Oral Health

Oral health is not one thing, and disorders like bruxism and TMJ can recur if you don’t take care of your oral health. Learning about them and gaining a better understanding will help you in navigating the path to long-term oral health. This is because you will know about the risk factors and proactive measures to take to prevent the recurrence. With this knowledge, you will know when to seek medical attention.

Informed Decision-Making for Treatment Options

Learning about these conditions will help you in making informed decisions when choosing treatment options such as Botox TMJ. You will be better placed to discuss it with your dentist, ask relevant questions, and select approaches that align with your preference. As a result, you will have a better chance of getting well fast because of collaboration and your input in the process.

Jaw disorders like bruxism are common, although lesser known, due to a lack of awareness. Unfortunately, their effects can impact your life negatively. That’s why it is essential to use the information you have read here and learn about them. Doing so will prevent the risk of the conditions worsening and impacting your well-being.

Different Shampoo Types: Which One is Right for You?

Different Shampoo Types: Which One is Right for You?

Prior to picking a hair shampoo, it is vital to understand what it does, how it relates to your scalp and hair type, and how to use it. You might easily conclude that a shampoo is strictly formulated for hair cleansing.

But it’s also vital to consider your scalp when picking the right shampoo type. A good shampoo product is formulated to cleanse both your scalp and hair of oil, dirt, and haircare product build-up.

Think of it in this manner – conditioner is for the ends of your hair, while shampoo is for the roots and scalp. In terms of haircare routines, one type definitely doesn’t fit all. You may need to go several days in between your washings.

On the other hand, those with oilier strands may need to wash each day. From clarifying and moisturizing to volumizing and thickening shampoo bar options which type best suits your hair and scalp? Let’s dive deeper into the world of shampoos to identify the perfect match for your hair.

Thickening Shampoo

Just like everyday/normal shampoo, thickening shampoo is used to wash hair. However, thickening shampoo products are specifically designed to create the look of thicker, fuller, individual hair strands.

If you’re suffering from hair thinning, an issue caused by hair follicle miniaturization, a thickening shampoo might be the perfect option for you. Miniaturization takes place when your hair shafts become increasingly thinner over time. This leads to the look of a limp and weak hair head.

Hair thickening shampoo products are formulated to fight against this major problem using an array of active ingredients to plumpen the appearance of those miniaturized hair, providing it with more volume.

These products temporarily thicken your individual hair strands. Thickening shampoo works best for thinning, thin, and fine hair.

Clarifying Shampoo

Hairstyling products such as creams and sprays lead to residue buildup. Clarifying shampoo products feature a high level of sodium lauryl sulfate that helps eradicate product buildup. It’s best for greasy and oily scalps, as well as individuals who use haircare and styling products.

Experts recommend using clarifying shampoos once after two weeks to sidestep damaging your natural hair strands and leading to scalp imbalances. Scalp imbalances result from a clarifying shampoo’s drying nature. Once you apply a clarifying shampoo, always follow up with a high-quality conditioner.

Chelating Shampoo

Much stronger compared to a clarifying shampoo, a chelating shampoo goes beyond the removal of dirt and oil. In addition to removing oil and dirt, a chelating shampoo also eliminates the chlorine, minerals, and metals that originate from hard water that most people use.

This type of shampoo features ingredients that help break the bond between your hair and mineral deposits. Phytic acid, sodium gluconate, and EDTA are some of the main components available in a chelating shampoo. While EDTA offers stability, it helps break down any mineral deposits available due to the use of hard water.

Sulfate-Free Shampoo

Sulfates are surfactants. They’re key in eliminating dirt and oil from the scalp. But they usually strip off natural oils, causing brittle and dry hair.

Also, sulfates lead to redness, itching, and dryness for individuals with curly, dry, and colored hair, as well as sensitive scalps. Due to this, many shampoo manufacturers are creating sulfate-free shampoo products.

These aren’t the only types of shampoos available. You’ll also find colored hair shampoo, volumizing shampoo, dry shampoo, organic shampoo, fine hair shampoo, and oily hair shampoo, among others. With the right shampoo type, you’ll enjoy the benefits of healthy, fuller hair.

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