Heidi Powell is hitting golf balls – in her workout gear. In a new social media post the fitness influencer shows off her amazing figure in exercise clothes while revealing exactly why she loves to golf. “There’s something about the quiet of the course —the crack of the ball, the birds, the wind — that drowns out the noise in my mind. Calms the anxiety of a future that isn’t even here yet. Quiets the what-ifs and the worries of single mom-hood, and life in general. No music needed for this video. Sometimes the best soundtrack is the one nature’s already playing. No therapy quite like this,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits. 

Heidi recently revealed her ab fab secret — an “incredible core secret called a ‘vacuum,'” she wrote in a post. “This is an exercise I’ve done for ✨YEARS✨ that has single-handedly trimmed my waistline, tightened my belly and given me better posture, helped heal my Diastasis Recti, and…even improved some bladder-control issues. 👀😂 Are you ready to learn my ONE + ONLY ab move?!” She went on to explain how to do it: 

• Perform a deep inhale completely inflating your lungs, then exhale all of the air out.

• At the bottom of the exhale, hold your breath and “draw in” (not the same as SUCKING IN) your abs, as if there is a string connected to the back of your belly button, pulling it up + in toward your spine.

• With breath still held + continuing to keep your drawn in position, place arms behind head 🔭+ twist from side-to-side, performing 3 sets of 10 for starters, with one minute rest between sets.

• Perform this DAILY at a routine time. I do it every time I shower. Work up to 5 sets of 20 over time.

Heidi shared a recipe for her drink to bust “hunger cravings,” explaining why it works. “The consumption of dietary fats triggers our pyloric valve (or sphincter… yes, I went there) to close off. This is the sphincter (there it is again) between our stomach and our small intestines, so essentially whatever is IN our stomach at the time STAYS in our stomach to keep us feeling fuller longer,” she writes. 

1️⃣ SCOOP 1 TBSP of PB 🥜 🥄

2️⃣ EAT it! 🤤

3️⃣ DRINK 1 big ‘ole glass of H20 💦

4️⃣ SET a timer for 15 minutes ⏱️

5️⃣ WAIT until the timer goes off and THEN like ✨MAGIC✨ your craving will have v a n i s h e d 😱

You can get fit in just 7 minutes, according to Heidi. “It’s quick. It’s effective. It’s total body,” she writes. “You don’t NEED resistance, but you can use a backpack or water jugs if wanted!”

• 30 Secs: Reverse Lunges (to modify: hold onto a chair for stability, limit your range of motion as needed…or do marching soldiers!) 🫶🏼
• 30 Secs: Romanian Deadlifts (mod: bodyweight good mornings)
• 30 Secs: Bent Over Rows (mod: standing rows with a towel)
• 30 Secs: Overhead Press (mod: shoulder taps)
• 30 Secs: Hollow Hold (mod: bent knee hold)
• 30 Secs: Side Planks (mod: knee down side plank)

“Rest for 1 minute. Then repeat one more round for 7 total minutes!” she concludes. 

“Ready to light up those glutes + legs in just 10 minutes? Let’s crush it together,” she says, recommending doing the following exercise for 4 rounds. “It’s quick, it’s intense, and it’s a leg day game-changer.”

• 10 Pulsing Goblet Squats
• 10 Sliding Hamstring Curls
• 10 Each Way Lateral Banded Walk + Kick
• 10 Each Way Dumbbell Forward Lunge

Heidi also relies on golf for her body and mind. A comprehensive review published in the British Journal of Sports Medicine found that golf’s health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.