Electro the Gladiator, real name Jade Packer, isn't letting the European fall weather stop her from soaking up some sun. The Gladiators star shared a picture of herself posing in a teal bikini top and combat pants, showcasing her incredibly impressive abs and strong physique. "Inna bit summer ✌🏽," she captioned the post. "That core," an impressed fan commented. Here's what Packer's approach to health and fitness looks like, and what her advice is for those who want to make the most of their gym sessions.

Packer is a big proponent of what she calls the mind-muscle connection. "When we train, we can use certain exercises to target one specific muscle," she says. "This muscle is known as the 'primary mover' or 'target muscle'. Secondary movers are muscles that also engage during an exercise to assist the primary mover. If we divert our focus during a workout to the target muscle specifically – known as mind to muscle connection – the more muscle fibers we will recruit to that area. "Mind to Muscle Connection increases the workload of the target muscle by shifting more force in that direction. Force makes the muscle contract and they grow as a result of maximizing that force – they do not grow as a result of simply moving up and down. Without awareness of Mind to Muscle connection, secondary movers usually end up sharing more of the workload than they should during certain exercises, meaning the primary mover is not receiving its maximum benefit, meaning less hypertrophy for that muscle. Goal: Focus your mind on the target muscle, not the exercise movement itself."

Packer is diligent about stretching properly. "Stretching is another way to increase blood flow to a specific area," she says. "Most people know to stretch before and after a workout to ensure they warm up and cool down correctly. However, intra-workout stretching is something that I implement into my training routine to improve mind to muscle connection. Implementing intra-workout stretching to the target muscle of an exercise, forces additional blood into the muscle and increases the 'pumped' feeling you get when you train. This pump can make you more aware of the muscle due to more sensitivity around the movements they are making. This increase in awareness then gives you a better chance at isolating the muscle during the exercise."

A strong core, encompassing muscles in your abdomen, lower back, and pelvis, offers extensive benefits. Firstly, it enhances balance and stability, making daily activities and physical exercises easier and safer. This improved balance also reduces the risk of falls, particularly in older adults. Secondly, a robust core is essential for good posture, alleviating lower back pain by distributing weight and strain more evenly. It plays a critical role in athletic performance, contributing to greater power and efficiency in a wide range of sports. Additionally, a strong core can improve digestive efficiency and may help in preventing injuries, as it supports the spine and surrounding muscles during physical activities.

Packer recommends really slowing down and focusing on muscles when lifting weights. "Time under tension also makes your muscles work harder against a force for a longer period of time, increasing the amount of micro-tears and maximizing your gains," she says. "How slow should I go? I personally like to use the '3,2,2' technique. Count to 3 seconds on the way down then pause at the bottom for 2 seconds. The point at which you pause is known as the point of maximum contraction – when you are here, squeeze and hold the target muscle to increase blood flow to this area. The final stage is a 2 second drive up to the start of the movement. Performing exercises this way makes 10 reps feel like 20."

Vitamin D, synthesized from sunlight exposure, offers numerous health benefits. Primarily, it enhances calcium and phosphorus absorption, crucial for maintaining healthy bones and teeth. This helps prevent bone disorders like osteoporosis. It also supports immune system function, playing a vital role in defending against infections and reducing the risk of autoimmune diseases. Additionally, vitamin D influences mood regulation and may reduce the risk of depression. Recent studies suggest it may also aid in heart health and lower the risk of certain cancers.