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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Alexia Clark in Two-Piece Workout Gear Shares "BSS variation for your next leg day"

Alexia Clark, fitness expert, shares her favorite workouts on Instagram.

Alexia Clark looking fierce
Alexia Clark/Instagram

Alexia Clark is a fitness expert. She shares a lot of her favorite workouts and fitness advice on her Instagram. Recently, Clark shared a video of herself doing variations of the Bulgarian split squat. In it, she wore pink workout clothes. She captioned the post, “I dare you to try this BSS variation on your next leg day! Are you in??”


She Does Bulgarian Split Squats

As you can see from her recent Instagram post, Clark likes to do Bulgarian split squats to keep herself in shape. According to Gymless, this exercise has a lot of benefits. “If having strong legs is at the top of your wish list, then you should definitely incorporate Bulgarian split squats into your routine. This is a single-leg squat variation that is sure to give you benefits to your lower body and core. Moreover, with less load required on the lower back, this exercise may be better than traditional bodyweight squats for developing lower body strength.”

She Does Core Workouts

Clark shares a lot of her favorite core exercises on her Instagram account. In this video, she is seen doing a Jiujitsu inspired core workout with a ball. Clark captioned the post, “This is one of my new faves for CORE and it’s a GREAT workout if you do martial arts to strengthen your guard. I suggest starting with a lighter weight ball to get the motion down and then working your way up. 1. 15 reps 2. 15-20 reps each side 3. 15 reps each side, 4 rounds.”

She Focuses On Hip Mobility

One thing that Clark focuses on is hip mobility. She shared this video on Instagram of herself doing different hip exercises. Clark captioned the post, “Hip mobility is key to unlocking better movement, reducing injury risk, and improving overall strength. Warm-ups that focus on your hips can enhance flexibility, boost performance, and set the foundation for stronger lifts and smoother strides. Don’t skip it—your body will thank you!”

She Does Quad Exercises

As you can see from her Instagram video, Clark doesn’t skip leg day. She does a lot of quad exercises to keep herself in shape. Clark shared this post on Instagram of herself doing bodyweight quad exercises. She captioned the post, “Looking for a body weight exercise to light your quads on FIRE? This is the absolute best quad exercise! I even like it more than using a leg extension machine! The first one is super tough so here are two alternatives you can try!”

She Uses Weights

Clark likes to strength train to keep herself in shape. She shared this set of videos on Instagram of herself doing exercises with weights. According to The Mayo Clinic, strength training has a lot of benefits. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

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Fitness

Bodybuilder Heather Dees Shares "Bigger Legs and Glutes Workout"

Strengthen your legs and glutes for anti-aging benefits and overall health.

Heather Dees in a promo shot.
Heather Dees/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Heather Dees is a professional bodybuilder in the IFBB. She shares a lot of her favorite workouts on Instagram. A few weeks ago, she posted a video of herself doing lower body workouts. Dees captioned it, “It ain’t easy but it’s worth it! My current focus! Bigger legs and Glutes! #callitmybotox #antiaging #antiagingtreatment #im41 ➡️ Research around strong legs and glutes prove to be one of the best anti-aging tools to have in your tool box! Let’s get that #benjaminbutton #effect 🍑🍑🍑🍑🍑NOTHING like a Goooood #booty day! Needing help? DM me! I’ll make sure you’re dialed with nutrition, form, exercises, supplements while monitoring BF% and gains! 💪🏼”

She Does Lower Body Workouts

As you can see from her Instagram post, Dees doesn’t skip leg day. Lower body workouts are extremely important. Piedmont states, “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain. Reduce your risk of injury, particularly in your back and knees. Decrease lower back pain. Prevent injuries.”

She Cooks

Dees makes sure to cook healthy meals for herself. In this Instagram post, she shared her favorite breakfast meal. Dees captioned it, “One of my Favorite Breakfasts that makes the start of my day amazing! @cutlernutrition has coco puff #protein powder (link in bio) that makes my coffee taste like a lil mocha with all the goodness! And this Ninja coffee maker, it’s so easy! Recipe as follows: 1/2 sc protein powder in 12oz of favorite coffee. 2 pieces of Dave’s Killer thin slice bread. 1/2 tbsp smart balance. 2 whole eggs (can sub for just whites). 1/2oz of avocado. Sprinkle of Everything bagel seasoning.”

She Hikes

Dees shared this video on Instagram of herself and some friends hiking in Utah. She captioned it, “I wouldn’t say I’m a ‘hiker’ .. is that a term?! Lol! But I will accept invites when friends ask, and I am never disappointed in my #beautiful Home Town #UT 🍁🌲🏔 I am always in awe just looking at the #Mountains !! Being in them is another level! #BloodLakeTrail is about a 6 mile round trip! Elevation was 10,076ft Max .. carrying #Roomi some of the way definitely increased the intensity haha! So fun! Thanks for the invite @vdreadre .. with @karliita_1 & Sandi we had 4 decades between us! Love being around my #women ! 💖”

She Dances

Dees likes to dance to keep herself in shape. She shared this video on Instagram of herself dancing with an instructor. Dees captioned it, “THERAPY! .. Dance lessons have become therapy through movement and connection. That is the best way I can describe my new found love for soul coast dancing! I have found there’s so many parallels to the way you move through life & how you move through dancing! Grounding, getting out of my head, being in flow not control, trusting myself are all tools that have came through #soulcoastdance … as I have learned from @jakeytrim !”

She Doesn't Make Excuses

Dees doesn’t believe in making excuses. She talked about this in the caption of this Instagram video. “Why do you tell yourself you can’t?? Time to get rid of all the excuses! No to age limiting beliefs, Yes you do have time, Yes you can feel good again, Yes your body will! Stop the reasons! The time is going to pass either way… make the time for health, make the time to feel good about yourself! We are here to Help!”

Celeb News

Powerlifter Kristy Hawkins Shares "Squat Workout"

Here is everything you need to know about her lifestyle habits.

Kristy Hawkins poses for a headshot for the Antheia website.
Kristy Hawkins/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kristy Hawkins is getting a workout in and explaining why she opted out of Queen of the Platform. In a new social media post the powerlifter shows off her strength and impressive physique in a two-piece exercise set during a workout. “So this was my last squat workout before flying out to Florida to compete at Queen of the Platform, and I felt some tearing in my right outer quad halfway up. The swelling was not that bad so I thought there was about a 50/50 chance I could still compete. I flew out here, weighed in, and warmed up to about 200kg before making the difficult decision to pull out of the meet. It’s a pretty minor injury but I still felt a sharp pain that let me know it was not going to be a good day. I just need a little more time to heal,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here are all of her top diet and fitness tips.

Cardio Doesn't Always Cut It

Close,Up,Shoes,Woman's,Muscular,Legs,Feet,During,Running, TreadmillShutterstock

Kristy, a PhD, was overweight as a teen. She told Muscle & Fitness that she struggled and used extreme dieting to lose weight, and developed an eating disorder. She also devoted a lot of time to “work off” the excess weight with cardio and dance.

Take a Walk

Kristy understands the importance of getting her steps in. Luckily her dog, He-Man the Pug, who accompanies her to the gym, motivates her to walk. 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.

Swim

Kristy also enjoys swimming — and so does He-Man. “Had to repost from @he_man_the_pug because I love him so much and am slightly sorry I traumatized him. But I loved how he kept trying to climb on top of my shoulders,” she joked in a caption about one of their swimming sessions. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Train Your Brain

Aside from being one of the best female powerlifters of all time, Kristy is always training her mind. She is actually a biologist! “Not powerlifting-related but this is how @he_man_the_pug and I spend our days. I’m proud to be a co-founder and CSO of Antheia using synthetic biology to revolutionize the way plant-inspired medicines are manufactured. #dogsofantheia #science,” she captioned a post.

Lift Weights

However, it wasn’t until she started strength training that she was able to heal. “In the same way my brain seemed natural to respond to learning about science and math,” she explains to Muscle & Fitness, “my body responded to exercise and training. I found that developing these two aspects of my life – mind, and body – created a balance that I found extremely rewarding.”

Celeb News

Valentina Lequeux in Two-Piece Workout Gear Shares "Complete Leg Day" Workout

"This was a big squat workout, so I didn’t do as much accessory work as usual."

Valentina Lequeux
Valentina Lequeux/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Valentina Lequeux, a fitness coach known for her inspiring workout routines on Instagram, recently shared a comprehensive leg day workout that focuses on building lower body strength. In her post, she mentioned that this particular session was heavy on squats, with fewer accessory moves than usual due to her being on her time of the month, making the workout more challenging. "COMPLETE LEG DAY— ✌🏼LIKE + SHARE. This was a big squat workout, so I didn’t do as much accessory work as usual. I’m also on my TOTM (time of the month) so I’ve been feeling pretty awful to do a hardcore workout," she captioned the post. Here’s a breakdown of Valentina’s key exercises and the benefits they offer for building strength and maintaining overall fitness.


1. She Walks On A Treadmill

In her Instagram video, Lequeux walks on the treadmill to warm up. Walking has a lot of health benefits. The Mayo Clinic states, “Regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness. Strengthen your bones and muscles.”

2. She Uses Weights

Valentina Lequeux.3Valentina Lequeux/Instagram

In her Instagram video, Lequeux is seen using weights to workout. ACE Fitness reports that using weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

3. She Does Squats

Valentina Lequeux.1Valentina Lequeux/Instagram

Lequeux is seen doing a lot of squats in her Instagram video. Squats are a great exercise to do. Allina Health stated their benefits in an article. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Does Hamstring Exercises

Valentina Lequeux.2Valentina Lequeux/Instagram

Lequeux likes to do hamstring exercises. In her Instagram video, she is seen doing hamstring curls. ACE Physical Therapy & Sports Medicine Institute states that having strong hamstrings is very important. “Strengthening hamstring muscles is critical for many reasons. If the strength is not adequate to handle all of the stresses associated with everyday life, they will be injured. When they are strong enough to handle ‘life,’ they can prevent injuries to the low back, hips and entire lower extremity.”

5. She Works Her Upper Body

Lequeux shared some of her favorite upper body exercises in this Instagram video. She also shared her tips for building a strong upper body in the caption. “To form an hourglass figure you want your shoulders to be broader than your waist and your glutes to be symmetrical with your shoulders. You want to focus on building your upper & lower muscles. And building takes time so don’t worry you’re not going to become the hulk overnight.”

Celeb News

Valentina Lequeux in Two-Piece Workout Gear Shares "Full-Body HIIT"

"This routine will help with your nutrition choices this coming weekend."

Valentina Lequeux
Valentina Lequeux/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Valentina Lequeux is a very successful fitness model. She shares a lot of her workout videos on Instagram. In May, she shared a full-body high-intensity interval training workout on her page. She is seen doing things like lunge jumps, plank twists, and push-ups. Lequeux captioned the post, “FULL BODY HIIT 💦 This routine will help with your nutrition choices this coming weekend. Go ahead and have that drink, just train hard.”


1. She Like To Workout Outside

Lequeux likes to workout outside. She captioned her Instagram post, “It’s getting warmer outside, so there’s little to no excuses to take your fitness outdoors especially with this minimal equipment routine.” UC Davis states that going outside has a lot of benefits. “Being outdoors can also have relaxing effects on our minds. Nature can provide a mental break by allowing us to temporarily escape the demands of everyday life. It can also boost your creativity and problem-solving abilities. For example, if you're having a mental block writing a paper or can't seem to solve a problem at work, step outside for a breath of fresh air. Take an easy walk around your neighborhood or office, and you just might find the answers you were looking for.”

2. She Weight Trains

As you can see in her Instagram post, Lequeux likes to weight train. She wrote in the caption, “All you need is a kettlebell, I’m using the 18 lb @bellsofsteel kettlebell.”

2. She Works Her Core

Lequeux shared her core workouts in this Instagram video. “15 minute CORE AMRAP 🔥 Set a timer with 15 minutes & perform as many series of these moves as you can (see below for rep count). Rest as little as possible at the end of each round. Make every rep count!⁣ 1. Ball slams x15 each side. 2. Weighted sit up w/med ball toss x20 reps⁣. 3. High plank w/kettlebell pass x15 each hand⁣. 4. Weighted floor rock into pistol squat x10 each leg.”

4. She Works Her Legs

Lequeux shared her lower body workouts in this Instagram video. “Full Leg Day 👌🏼 This was the only workout so did in Texas, we went to @lgndbarbell (not an ad) what a cool spot, check it if you live in Huston it’s top notch for any of my bodybuilding or powerlifting peeps.⁣ I did a warm up that isn’t shown in this vid, sorry I completely forgot to film it! But it’s so good you have to do it before the working sets:⁣ X2 rounds of:⁣ 1.Kettlebell swings: x15⁣. 2.Leg extension: x12⁣. 3.Hamstring curl: x8⁣. 4.Back extension w/oh plate press & hold: x12⁣.”

5. She Does HIIT

As you can see from her Instagram post, Lequeux likes to do HIIT. Circle Health Group states, “HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. During the high-intensity intervals, your heart rate and breathing rate increase substantially. Over time, this helps to improve your aerobic capacity, also known as VO2 max, which is the maximum amount of oxygen your body can use during intense exercise. A higher VO2 max is associated with improved stamina and endurance.”

Celeb News

Fitness Trainer Sami Bossert in Two-Piece Workout Gear Shares "The Perfect Fall Collection"

She reveals her perfect fall workout collection and shares fitness tips.

Sami Bossert
Sami Bossert/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Sami Bossert, a highly successful fitness trainer with a large Instagram following, frequently shares her favorite workout clothes and fitness tips. With the arrival of fall, she recently showcased her new seasonal wardrobe in a video on Instagram, featuring brown, blue, and red tones. She captioned the post, "And just like that…🍁 the perfect fall collection is now available to shop!! —> ptula.com What item(s) are you grabbing or would you loveeee from this collection? 🍂" Along with sharing her style, Bossert stays dedicated to her health and fitness, motivating her followers with a mix of light and intense workouts that focus on strength and well-being.


1. She Does Light Impact Workouts

Bossert makes sure to do intense workouts. However, she prefers to do light impact workouts as well. Bossert shared some of her favorites in this Instagram video, captioning it, “A fun little light impact (but certainly not light intensity) warmup on this weeks BONUS Full Body Day inside my app 😜 Ooo baby it was a fun one! Week 2 of the Challenge has commenced and we’re moving into Week 3!! So so proud of my team for sticking to it to the best of their abilities 👏👏”

2. She Works Out Regularly

Bossert makes sure to workout on a regular basis. She talked about this in the caption of this Instagram post. “You’ll put time into the things that you really care about and matter to you. Your physical health and wellness should be one of them. 💪🏼Tomorrow begins my newest challenge inside my fitness app! SWEAT IT OUT. Sign up with the link in my bio. Wanna just give my app a try? Try it for FREE for a week!”

3. She Does Lower Body Workouts

Bossert likes to do lower body workouts like squats and lunges to stay in shape. She shared this video of herself doing them on Instagram. Bossert captioned it, “Hardest part of this was editing it down to be under 90 seconds for this darn reel 🤣 But here we are !! A few common questions I hope I answered for you in this video are: Q : What can I do if lunges hurt my knees? A : The Smith Machine is a great tool where you can perform multiple versions of squats and lunges and helps pull some of that impact and weight off of your knees.”

4. She Does Glute Bridges

Sami Bossert.4Sami Bossert/Instagram

Bossert shared this video on her Instagram story of herself doing glute bridges. NASM states that the workout has a lot of benefits. “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles.”

5. She Uses A Resistance Band

Sami Bossert.5Sami Bossert/Instagram

In the previous video, Bossert is also seen using a resistance band. Harvard Health states that these have a lot of benefits. “They can prepare your muscles for the many types of movements you make throughout the day, such as when you stretch, bend, lift, or simply rise from a chair. In addition, training with bands improves muscle power, which helps you avoid falls and risk of injury. Bands are especially helpful if you have trouble gripping or holding dumbbells, or need greater control when doing exercises, such as if you're recovering from an injury or dealing with joint pain.”

Fitness

Racer Bianca Bustamante Shows Off Her Strength

Racecar driver Bianca Bustamante shares her top lifestyle tips for diet, fitness, and self-care in 2025.

Bianca Bustamante
Pauline Ballet - Formula 1/Formula 1 via Getty Images
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Bianca Bustamante is revving up her engine in 2025 – in her workout gear. In a new social media post, the racecar driver reveals she is taking “the next major step” in her physical journey as a race driver “and I’ve set the target high!” she says in a new Instagram post, filled with video clips of herself lifting heavy weights at the gym. “Never been more motivated in my life, it’s not physically easy for a girl in this sport, but I’m super excited to take on this new challenge and the next big step on my racing journey,” she added. How does she approach diet, fitness, and self-care? Here are her top lifestyle tips.

Lifting Weights

Bianca spends hours at the gym where she focuses on strength training along with endurance, cardio, reaction time, and reflexes. “You know, to be a driver, it’s a complete package. It takes strength. It takes mental fortitude. It takes reflexes, smart thinking, and survival skills,” she told MEGA Active. “Sometimes it's for the body, sometimes it's for the mind. Nothing more peaceful than early sessions,” she captioned an Instagram post of one of her sessions.

Double Down On Training

Bianca Bustamante at the gym.

Bianca Bustamante/Instagram

In her recent post, Bianca reveals that she working extra hard at the gym. “I’ve been working hard over the years to build a solid foundation, but in 2025, I’ll be working with @j_w_90 and I’m doubling down on my training. Increasing to two workouts a day not just on lifts but aerobic endurance, as well as a better focus on nutrition and rest, in order to raise the bar to compete in the higher formulas,” she said.

Fueling Your Body With Protein

Bianca makes sure to eat enough protein in order to build more muscle and stay as lean as possible to meet the weight requirement. “It’s been a really cool journey seeing my body develop and transform into this whole different person I never knew I could become,” she said. In her new post she added that she is meal prepping. “I’m soooo all in that im even learning how to cook & meal prep better than ever before,” she writes.

Taking Cold Plunges

As for recovery, cold plunging is part of Bianca’s training regime. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

Working On Self-Esteem

Positive self-talk is also important. “Of course, I put a lot of pressure on myself, but in the end, I always tell myself that as long as I give my best and I learn from it, any mistake I make is valid,” Bianca explained. “I always try to repeat that to myself that I am valid. I’m here for a reason and there’s nothing I would rather do than be here.”

Celeb News

Brenda Perlaza Shows Off Incredible Figure Going "Viral"

Here is everything you need to know about her lifestyle habits.

Brenda Perlaza on the beach
Brenda Perlaza/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Brenda Perlaza is flaunting her fantastic figure in a tiny bikini. In a new social media post the influencer, who calls herself La Barbie Negra, looks flawless as she poses on the beach in a neon yellow swimsuit. “#viral,” she captioned the series of Instagram snaps. “Wow Wow,” one of her followers commented, while several others added fire emojis. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Jogging

Brenda enjoys jogging. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

Walking Her Dog

She also takes her dog on long walks. Going for a daily walk can be a game changer, 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 reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Dancing

You can also find Brenda dancing to burn calories. Dancing is an excellent workout for many reasons. It builds strength and promotes flexibility, helps you lose weight, and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop or die from heart disease than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues

Swimming

Brenda spends a lot of time in her swimsuit so it isn’t surprising she loves to swim. According to the CDC, swimming is a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, multiple studies support the mental health benefits of swimming.

Hydration

Finally, Brenda hydrates, especially after a long workout or sun exposure. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Claudia Romani
Claudia Romani/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Model and influencer Claudia Romani isn’t just making waves with her glamorous beachside posts—she’s living the healthy lifestyle to match. Recently, Romani shared a video on Instagram, taking a refreshing dip in the pool with the caption, “Kisses from the 305.” But her fitness routine goes beyond just swimming. From her plant-based diet to her dedication to animal welfare, Romani’s habits reflect a balanced approach to wellness that keeps her looking and feeling her best. Here are the five key ways Claudia Romani stays in shape while living life to the fullest.

She Swims

As you can see from her Instagram post, Romani likes to go to the beach. Naturally, she likes to swim to keep herself in shape. Romani shared this video on Instagram of herself taking a dip in a pool. She captioned it, “Kisses from the 305.” According to The Cleveland Clinic, swimming has a lot of health benefits. “Like other forms of cardio, swimming can help you burn calories and lose weight. According to the U.S. Centers for Disease Control and Prevention (CDC), a 154-pound person who swims slow freestyle laps for 30 minutes burns 255 calories. But that amount varies depending on your weight, speed and stroke.”

She's Vegan

Vegan food, vegan bacon, vegan cheese, vegan chocolate pudding

Claudia Romani/Instagram

Romani is open about following a vegan diet. She shares a lot of posts on her Instagram story highlights of herself enjoying vegan foods. The American College of Lifestyle Medicine states that being vegan has a lot of health benefits. “Overall, nutrition from plant-based diets is typically of higher quality than omnivorous diets, as assessed by the Alternative Healthy Eating Index (AHEI).28 A whole food plant-based (WFPB) diet is one made up of predominantly unprocessed fruits, vegetables, whole grains legumes, nuts and seeds, and excludes animal foods, with certain selective supplementation of vitamins B12. Sometimes D. Intentionally planned, WFPB diets provide sufficient nutrient intakes for all stages of life and can be therapeutic for chronic disease and overall health and healing.29 The plant-based dietary pattern protects against overconsumption of nutrients that lead to obesity and disease,30 particularly animal protein, saturated fat,31 trans-fats, cholesterol simple sugars,32 and sodium.33, 34”

She Loves Salads

Vegan Cobb Salad

Claudia Romani/Instagram

A vegan food that Romani enjoys is salad. She shared this Instagram story of herself enjoying a vegan cobb salad. Bupa states that salad is very beneficial. “Salads can contain several foods which are prebiotics. These are foods which act as fuel for healthy bacteria. It also provides a type of indigestible fibre, which can be beneficial for your gut health. Foods to consider including in your salad can be onions, garlic, kale, carrots, and asparagus.”

She Works Out Consistently

Photo of a Crunch Fitness

Claudia Romani/Instagram

Romani makes sure to work out on a regular basis. She shares a lot of Instagram stories in her highlights of herself at the gym. The Mayo Clinic says that regular exercise is extremely important. “Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the

She Supports Animals

Romani has her own charity, Help Miami Cats. She talked about how she started this in the caption of this Instagram post. “❤️ Guys!!!! I have always loved cats and had many growing up. When I moved to Miami Beach I met a great calico named Chacha and learnt that cats were brought to the city by Mayor Lummus … against rodents. Cats rely on volunteers for their food and water and there’s a huge amount of them. There’s a city program to Spay and neuter with the wonderful @sobecats ladies and the feeding is made official by a City Sanctioned badge, yet new cats keep getting dumped daily sadly and there’s a never ending amount of work, emergencies and so on. I was on a feeding rotation but during the pandemic I was left alone caring for so many as people left town or couldn’t afford feeding anymore …I decided to start my own non profit @helpmiamicats . We feed close to 200 and when Batman got paralyzed took him and other special needs cats under my care … @stevensachs69 with the cat room and the amazing people involved devote their lives to these special souls … My life has changed a lot too … way less spare time, way more sweat and tears and lost the person I had by my side who had sadly other priorities … yet gained so much love from these lovely creatures !!! If you can please get involved in any way … follow @helpmiamicats , share, volunteer, adopt … donate … Only together we can make their world a better place !!! And yes … just me feeding the kitties and talking to them … 🤷🏻♀️👀😆❤️🙌”