Alayah Benavidez in Two-Piece Workout Gear Shares Her Sunday Routine

Alayah Benavidez is giving her followers a glimpse into her Sunday routine – in her workout clothes. In a new social media post The Bachelor star shows off her curvy figure in leggings and a crop top. Come spend a super productive Sunday with me,” she writes in the caption of the Instagram video. “Every Sunday looks a little different but for me Sunday is all about recharging my life in whatever area it needs that week! Sometimes that’s extra time with the Lord at church, some weekends I need a refill of family time with brunch at my parents house, or extra movement with coffee walks or Barre. Some weekends I just need to refill my fridge and my energy by taking it easy and a good nap. Either way Sunday is always my favorite day of the week.” How does the beauty queen approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Protein and Veggies

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While training for pageants, Alayah kept her meals clean and carb-free. “My meals mainly consisted of chicken breast and lots of veggies with little to no carbs,” she told Alamo City Moms. Post pageant, she would indulge. “I ate pizza, but I really wanted hot wings from Wing Stop!” she said.

2. Strength Training

Alayah rises and exercises. “As far as my workout, I did 5:00 A.M. cardio and then engaged in some type of strength training in the evenings. Lifting weights and doing Pure Barre were great for strength training!” she said. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

3. Reading

Reading is an important habit for Alayah. “I’m dyslexic and I didn’t understand that when I was in [my early years of] school. I wasn’t diagnosed until high school. I loved reading, but English class was difficult for me and I didn’t understand why. [My] Read the Way [campaign] is a way to communicate with my community that reading is important. It leads to improved mental health and affects poverty and crime rates. Reading has such a profound domino effect on our society. If a child is not reading on grade level by the third grade, their chance of ever graduating from high school decreases sharply. Seventy-five percent of inmates are illiterate. Literacy matters, and it affects children’s outcomes,” she told Alamo City Moms.

4. Bubble Baths

Alayah has a go-to form of self-care: baths. “A bubble bath and a book is my ultimate happy place. When I’m feeling sad, or stressed, or need to decompress, I’ll lay in the bubble until the water goes cold. So to be able to enjoy a peaceful solo date with this gorgeous tub over looking the sunset was the highlight of my weekend,” she captioned a post.

5. Coffee Walks

“Coffee walks” with a friend are part of Alayah’s Sunday routine. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Iya Villania-Arellano is all about staying active, even while expecting her fifth child. In a recent social media post, the actress and singer shared her workout routine, showing off her strong physique during an intense gym session. “3 Rounds (High effort),” she detailed about a challenging set that included rowing, power snatches, and overhead squats. Iya's commitment to fitness is unwavering, even as she navigates pregnancy at 38 years old. She’s known for her love of AMRAP workouts, healthy juices, and working out with her husband. How does she balance it all? Let’s explore her approach to fitness, diet, and self-care during this special time in her life.

1. Exercising While Pregnant

Villania is currently pregnant with her fifth child. “Moving while I still can 😅 5th pregnancy and just doing what I’ve done in the past. Can’t help but also worry at times because I am 38yrs old with this pregnancy 😅 but I like to trust that my body will honor the work that I’ve put in and as long as I also honor and respect my body thru this journey, it will tell me what I need to do 🙏🏼 God’s trusted me with this for a reason so I’ll do my best to honor Him with the gift of movement and carrying this child the best way I know how ❤️ Praying this will be as smooth as the other 4,” she wrote in the same post.

2. AMRAP Workouts

Vaillania is a fan of AMRAP workouts, which stands for “as many reps (or rounds) as possible." Here is an example of one of her workout routines:

Alt. Shoulder press (45secs)

15sec rest

Weighted walking lunge (45secs)

15sec rest

Row (45secs)

3 ROUNDS

Squat and DB Snatch (45secs)

15sec rest

Push Press (45secs)

15sec rest

Side raises (45secs)

15sec rest

3 ROUNDS

Jabs and squat (45secs)

15sec rest

Side step squat (45secs)

15sec rest

Ski erg (45secs)

15sec rest

3 ROUNDS

3. Healthy Juices

Iya loves to drink nutritious juices. “Getting my juice on! 😊 and yes, I am still eating on top of taking my juice 😊 I am not on a juicing diet whatsoever! I just really look forward to my juices when I want something refreshing, especially in this summer heat 😊 just another way to get other nutrients into my body too,” she captioned an Instagram post.

4. Workout Buddy

Iya is a fan of the workout buddy system. Her go-to partner? Her husband! She told PhilStar that she and her husband like to break a sweat together. ​​"We get on the bike together, we train in our weights together. We bike more at home because of pollution, traffic, sun."

5. Low-Carb Diet for Weight Loss

When Iya wants to slim down, like after she has a baby, she follows a low-carb diet. “It’s only because I want to lose the baby fat, but once I get into my regular weight,” she practices moderation, she told PhilStar. Her Instagram feed is filled with all the healthy dishes she whips up in the kitchen.

Tia Blanco is a successful surfer. She is also a big fan of doing yoga. Blanco is making sure to do yoga each day. In April, she shared a video on Instagram of herself doing poses. Blanco captioned the post, “Daily yoga challenge 🧘‍♀️ Handstand ➡️ Standing Splits ➡️ Dancers Pose.” How does she stay so fit? Read on to see 5 ways Tia Blanco stays in shape and the photos that prove they work.

1. She Does Yoga

Blanco does a lot of yoga, and according to Harvard Health, this has a lot of health benefits. “Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance. Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.”

2. She’s Vegan

Tia Blanco/Instagram

Blanco is a vegan. She talked about her diet in an interview with Outside Online. “I eat a balanced vegan diet rich with nuts, seeds, beans, and legumes. Even the quinoa I eat is rich in protein. I like protein shakes because I like the taste of them, not because I’m protein-starved.”

3. She Prepares Her Own Food

Tia Blanco/Instagram

Blanco likes to prepare her own food. She talked about this with Forks Over Knives. “I started adopting my mom’s love for cooking when I started traveling to compete. She and my mema taught me a lot about cooking, and I’m really thankful for them. I love preparing raw foods and cooked foods, [but] I would say that the way I eat really depends on the weather. For example, in the summer I’m eating more fruits, and in the winter I’m eating more hearty foods and veggie soups.”

4. She Does Core Workouts

Blanco makes sure to work her abs. She shared her favorite workouts in this Instagram post. Blanco captioned the post, “Core burnout today 🥵 15 side dips (each side). 15 side, reach throughs (each side). 10 Superman plank crunches (each side). 10 plank seesaws. 10 shoulder taps (each side). 1 min plank hold. 10 plank reaches during last part of plank hold. 15 reverse crunches. 30 bicycle crunches.”

5. She Works Her Legs

In order to ride the waves, Blanco needs to have a strong lower body. She shared some of her favorite leg workouts in this Instagram post. Blanco captioned the post, “Thought I’d share one of my go to circuits that I sneak in during nap time 😜 1. 30lb kettlebell deadlifts 15x. 2. 30lb sumo squats 15x. 3. Squat w lateral leg raise 10x each leg. 4. Standing hip extension 10x each leg (optional 10 sec hold). 5. Donkey kick with band 15x each leg. 6. 20lb Hip thrust 10x (optional 10 sec hold). 7. Two 10lb split squats 10 each leg. Repeat 3 times.”