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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.

Aly Raisman in Two-Piece Workout Gear is "Listening to My Body"

Learn how Olympic gymnast Aly Raisman stays healthy and positive with wellness secrets, goal-setting, and a healthy diet.

Aly Raisman attends Free Future 2024: Preventing Gender Violence Around the World.
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Aly Raisman is an extremely successful gymnast. She competed in the 2012 and 2016 Olympic Games, and has won six medals in events there. Raisman also finished in 4th place on season 16 of Dancing With The Stars, alongside partner Mark Ballas. She is also an advocate for survivors of sexual assault. Raisman shared one of her wellness secrets in a recent Instagram post. She captioned it, “Over the past several years, I’ve learned the importance of listening to my body. I love learning more about how to optimize my recovery. @Whoop helps me track my Recovery, Sleep, and Strain. Doing this everyday has helped me take better care of myself. Wishing you all a healthy 2025 & beyond!


She's Positive

Raisman is all about having a positive mindset. She talked about this with ESPN. "It's not like I literally stare at myself in the mirror first thing in the morning, but it's just like if I'm in the mirror instead of picking out something I don't like -- of course I'm not perfect. If I have a negative thought in my head I try to change it and remind myself I'm only human."

She Sets Goals

Raisman shared some of her wellness secrets in an interview with Cosmopolitan. She says that she makes sure to set a lot of goals. “I start each morning by setting goals and thinking about how to accomplish as much as I can. Everything I do, every minute I sleep, all my training, and everything I eat is meant to fuel and take care of my body. I'm going to give it all I have with no regrets!”

She Loves Water with Lemon

Glass,With,Water,And,Lemon,On,Wooden,TableShutterstock

Raisman shared some of her diet secrets with Cosmopolitan. She says that she makes sure to stay hydrated, and loves water with lemon each morning. “Like I usually do, I started the morning with a hot water with lemon because it's supposed to be good for my metabolism, and I just love the taste. I always eat the lemon pulp too — it gets less sour after soaking in the warm water, and it's supposed to be super-healthy.”

She Eats A Lot of Veggies

Raisman makes sure to eat a healthy diet. In her Cosmopolitan interview, she revealed that she eats a lot of veggies. “Tonight, I ate a small piece of grilled salmon with a cup of whole wheat pasta and loads of vegetables including broccoli, carrots, and parsnips (I love them!). I really try to fill up on colorful veggies every night.”

She Recovers

Raisman shared some of her recovery secrets in her Cosmopolitan interview. “I unwound with another hot bath and all of my products: Revision Skincare hydrating serum, retinol, DEJ face and eye creams, and a firming night treatment to relax and get ready for bed. Then I foam-rolled my muscles and got in bed.”

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Fitness

Kayla Nicole Shares "Full-Body Workout"

Discover Kayla Nicole's full-body workout routine in her two-piece workout gear.

Kayla Nicole attends 2024 FOX Winter Press Day at Fox Studio Lot
Andrew Toth/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.

Kayla Nicole is getting a full body workout in – in her two-piece workout gear. In a new social media post the fitness founder flaunts her amazing figure in a flat belly baring exercise set while exercising. “Full-body workouts are really the cheat code, babe! One session, and you’re hitting everything—arms, legs, core. It’s like multitasking for your body, and the results? Chef’s kiss. Strong, sculpted, unstoppable—you in? Here’s a full body burn from @thebank_fitcamp. Complete 12-15 reps of each exercise for 3-4 rounds,” she captioned the post from her Tribe Therepē account. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Yoga

During an Alo Moves retreat in Cabo San Lucas, Mexico, Kayla showed off her yoga pose. “t’s always such a treat getting to work out with their incredible instructors in real life - rather than from the training app like I usually do at home. Super grateful for trips like these that leave you feeling grounded, centered and refreshed,” she captioned the post.

Running and Jogging

Running, or rather “jogging,” is part of Kayla’s routine. 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.

Golf

Kayla loves golf. “Please feel free to save this under ‘athletic girls I follow.’ Thank you so much. 🤭🏌🏽♀️My kinda Wednesday, truly,” she captioned a post. Golf offers lots of benefits per the British Journal of Sports Medicine. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

Pilates

Company,Of,Fit,Sportspeople,Doing,Mermaid,Exercise,On,Pilates,MachinesShutterstock

Kayla does Pilates. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Strength Trains

Kayla strength trains, which she does in her recent post. 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

Celeb News

British Gymnast Becky Downie in Two-Piece Workout Gear Says "It's Giving"

Downie shares her fitness, wellness, and advocacy journey.

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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.

Becky Downie is a world-class gymnast with an incredible career spanning three Olympic Games (2008, 2016, and 2024). Known for her talent on the uneven bars, she earned a silver medal at the 2019 World Championships. Recently, Downie shared a series of photos on Instagram, posing confidently in black workout gear and white sneakers, with the playful caption, “It’s giving …. Brand with the 3 stripes 🖤.”


A seasoned athlete, Downie balances intense training, a disciplined diet, and self-care to stay at the top of her game. She’s also an advocate for positive change in gymnastics, speaking out on issues in the sport. Whether she’s in the gym or on the world stage, Downie’s resilience and dedication inspire fans and fellow athletes alike.

1. She Prepares Herself

Downie talked about her wellness secrets in an interview with Women Fitness. She says that she makes sure to prepare herself for competitions. “Having the experience of being an Olympian definitely helps me prepare mentally, and also, I know physically what I need to be ready for in terms of the competition preparation. It’s an incredible experience, but it can become overwhelming, so being able to understand when I need to take a step back is good.”

2. She Does Two Workouts A Day

Downie broke down her fitness routine in her Women Fitness interview. “My home training routine consists of two workouts a day,” she says. “My morning session included 30-40 minutes of cardio followed by 1-1.30hrs of body conditioning and rehabilitation. I then do another session later in the afternoon which includes more body conditioning, followed by more gymnastic skill specific drills.”

3. She Eats Healthy

Top,View,Of,Organic,Yogurt,Topped,With,Avocado,And,BlueberryShutterstock

Downie makes sure to eat a healthy diet. She shared her favorite foods in her Women Fitness interview. “Breakfast can range from eggs / vanilla & banana porridge / chicken sausages. Lunch is always a low sugar protein bar and fruit. I like to keep things light before flipping around in the gym. After training I always have a protein shake with skimmed milk and then once I’m home I have dinner which is usually some meat / fish, vegetables or salad and some rice or lentils. My top 5 foods I love and would always be in my diet….. grilled chicken, sushi, blue berries, avocado and bananas.”

4. She Takes Care Of Her Skin

Downie broke down her skincare routine to Women Fitness. “My two favourite brands are Carbon Theory and Glamglow. I use Carbon theory soap everyday morning and night and then use their cleanser or a glamglow moisturiser. I also love to use baby oil or body butter every evening after a hot bath. I avoid using body moisture before training as it makes me extra sweaty and it can make gripping difficult in training. Five skin boosters ….. Use a good facial wash / moisturise your face / wearing reduced makeup when training helps keep my skin fresher / A good body moisturiser to keep skin hydrated and for me to combat the chalky gym / Exfoliating body and facial wash is brilliant to use 2-3 times a week.”

5. She Spoke Out

Downie and her younger sister, Ellie, notably spoke out about certain treatment they received in the gymnastics world. She talked about this in an interview with The Guardian. "I have been told by a person of significant importance - in the national team environment - that a lot of coaches do not agree with what we've done. Maybe I did open my mouth a year too soon, I'm not sure. If this is the sacrifice [an Olympics] then this is the sacrifice, change needs to happen. I’m proud of what I did and I don’t regret it."

Celeb News

Bodybuilder Natalia Coelho in Two-Piece Workout Gear is "Strong and Stylish"

Natalia Coelho shares her stretching routine and training secrets with her followers.

Natalia Coelho
Natalia Coelho/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.

Natalia Coelho, a top-tier bodybuilder and fitness competitor in the IFBB and Ms. Olympia, is constantly sharing her journey with her followers. In a recent Instagram post, she encourages her audience to focus on flexibility, captioning a video of herself stretching with, “Breathe, stretch, and get centered.” Known for her discipline and dedication, Coelho emphasizes that success comes from hard work, consistency, and goal-setting. In another video, she’s seen powering through different exercises, reminding her followers that dreams need action to come true. Whether it's preparing meals in advance, incorporating foam rolling into her daily routine, or sticking to her strict leg workouts, Coelho takes a comprehensive approach to fitness. She’s also keen on learning, frequently tuning in to podcasts that enhance her knowledge about the body and fitness. Here’s a deeper look into the training and self-care habits that help Coelho excel on the bodybuilding stage.


1. She Stretches

As you can see from one of her Instagram post, Coelho makes sure to stretch. She also shared this video of herself stretching on Instagram. Coelho captioned it, “Did you stretch today??👇‼️ If you are seeing this post, use it as your reminder to stretch—> it’s time for you to get up and STRETCH!!! 🤍‼️ 👉Many times the aches and pains you may be having is related to a stiff body… take 5-10 minutes to stretch your body out. 👏You know you always feel a lot better afterwards, so make the time to move & stretch your body today, and everyday!! 💪”

2. She Uses A Foam Roller

A way that Coelho likes to stretch is using a foam roller. She shared this video on Instagram of herself using one. Coelho captioned the post, “How often do you guys stretch and work on your mobility?? 💯🏆 if you know me well, you know I don’t go anywhere without my foam roller. Stretching and doing my mobility exercises have been religiously part of daily routine for years 🔑”

3. She Works Her Legs

Coelho makes sure to work her entire body. And that means that she doesn’t skip leg day. Coelho shared some of her favorite lower body workouts in this Instagram post. In it, she is seen doing leg presses and squats. Coelho captioned the post, “#MsOlympia @ifbbpronataliacoelho 2⭕️24 💖 Are you guys Team Leg Press or Team Squat? What’s your fave leg day exercise? Tell me below!! ⬇️💪”

4. She Meal Plans

Healthy,Chicken,Breast,With,Creamy,Sauce,And,Fresh,Garden,SaladShutterstock

Coelho shared some of her training secrets in an interview with Muscle and Fitness. “I always take my time and prepare my food in advance,” she revealed. “That’s the key to success right there. I used to create all different recipes with the foods that were in my diet plan, but not anymore. To be honest, I don’t really care about the taste of foods anymore, and just eat for fuel. I keep it simple and eat clean and plain foods.”

5. She Learns New Things

Coelho tells Muscle & Fitness that she likes to listen to podcasts that teach her ways to help her bodybuilding career. “Most of the podcasts I watch are educational or with the purpose of learning something that can make me a better athlete, bodybuilding ambassador, person, or human being. I love to understand how the human body works, from how our neurons interact with each other to how our gut neurotransmitters communicate and can control our feelings, thoughts, and emotions. All the bodybuilding podcasts that I watch religiously keep me up to date on everything that is happening in our industry.”

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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.

Megan Roup is a celebrity trainer, and she is the founder of The Sculpt Society. Her clients include, Rachael Harris, Dakota Johnson, and Miranda Kerr. Roup shared a workout video on Instagram last week. In it, she is seen doing things like leg circles and hip thrusts. Roup captioned the post, “Making time for movement 🫶 I am a firm believer that less really can be more when it comes to your workout routine.”


1. She’s Consistent

Roup makes sure to be consistent with workouts. In the caption of the Instagram post, she talked about the importance of this. “It’s so much better to build a sustainable habit than to push yourself too hard and burn out. I commit to shorter and more effective workouts so I can consistently show up, even on days when I’m feeling tired or unmotivated.”

2. She Works Her Lower Body

Roup shares a lot of her favorite workouts on Instagram. In this video with Miranda Kerr, she shared her favorite lower body workouts. They are seen doing fire hydrant kick backs, leg circles, and leg lifts. Roup captioned the post, “How I train supermodel and @koraorganics founder & CEO @mirandakerr 💪🏻 Try these @thesculptsociety booty exercises on the right side and repeat on the left!”

3. She Doesn’t Use Equipment

Roup doesn’t always need equipment to workout. She shared this equipment-free full-body workout on Instagram. In it, she’s seen doing mountain climbers and jumps. Roup captioned the post, “Traveling this summer? The NEW on-demand 20 min full body uses NO equipment and is the perfect combo of sculpt and dance cardio! Have you tried it yet? If it’s a favorite, make sure to use the ‘favorite’ feature to come back to workouts you love on TSS.”

4. She Cooks

Roup likes to cook. She shares a lot of healthy recipes on Instagram. In this post, she made overnight oats. “Quick, easy and delicious! These PB&C (Peanut Butter and Chocolate) Overnight Oats have been my go-to recently on busy weeks. I love @califiafarms Organic Oatmilk because it’s organic and has no oils or gums. Plus it’s so creamy, especially in these overnight oats. The perfect way to get a head start on your day!”

5. She Does Dance Cardio

Roup is a big fan of dance cardio. She talked about her love of it in the caption of this Instagram post. “I grew up thinking I needed to spend hours on a treadmill or an elliptical and I hated every second of it. Can anyone else relate? Dance cardio has truly shifted my relationship with cardio into a fun one! I now look forward to an uplifting, mood boosting, release I experience when I incorporate dance cardio into my weekly routine. I also intentionally keep my dance cardio classes simple so that all levels feel successful.”

Celeb News

Influencer Kayla Itsines in Two-Piece Workout Gear Shares "No Equipment Abs Workout"

The superstar shares workouts, diet tips, and fitness advice for a healthy lifestyle.

Influencer Kayla Itsines in Two-Piece Workout Gear Shares "No Equipment Abs Workout"
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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.

Kayla Itsines, the globally renowned fitness influencer and creator of the Sweat app, continues to inspire millions with her dedication to health, fitness, and well-being. Through her social media platforms, Kayla shares not just workouts but also insights into her personal lifestyle, from the importance of balanced meals to the need for intentional training. Her approach is holistic, emphasizing both physical fitness and mental wellness. Whether she’s demonstrating a high-intensity workout, offering advice on how to train with purpose, or reminding her followers of the importance of self-care, Kayla's message is clear: fitness is a lifelong journey. In this article, we delve into some of Kayla's key fitness philosophies and routines, offering a glimpse into how she maintains her incredible physique while inspiring others to do the same.


1. She Eats Balanced Meals

Itsines reflects on the importance of balanced meals, a practice deeply rooted in her upbringing. She expresses gratitude for having grown up in a household where food was treated with respect and care, always reflecting a healthy mindset. The meals she enjoyed were not just nutritious but also delicious, embodying the word "balanced." Her Mediterranean background played a significant role in shaping this approach to food, where every meal was a celebration and a way to bring family together. Now, as a mother, she strives to pass down the same philosophy to her children, Arna and Jax. Kayla emphasizes that food should never be something you feel you need to "earn," advocating for a healthy and guilt-free relationship with eating.

2. She Mixes High Intensity Workouts With Weight Training

For those who love to combine high-intensity workouts with weight training, Itsines has created the perfect routine. She recently shared a fun and challenging workout that includes both strength and cardio elements, ensuring a full-body burn. The workout begins with a warm-up to stretch and open up the hips, preparing the body for the intense session ahead. The main workout consists of exercises like Goblet Squats, Single Leg Hip Thrusts, and Romanian Deadlifts, all interspersed with bursts of skipping to keep the heart rate up. Kayla's passion for fitness shines through as she encourages her followers to save the workout for later and enjoy the satisfying burn that comes with a well-rounded routine.

3. She Encourages You to Train Intentionally

As a personal trainer, Itsines often encounters people who train without clear intentions, simply following random workouts they find on social media. While platforms like Instagram and TikTok can provide workout inspiration, Kayla warns against blindly copying routines from unqualified sources, especially if they don't align with your personal fitness goals. She advises her followers to train with purpose, starting by identifying their "why"—the reason they are dedicating time to working out. By understanding their goals and seeking guidance from certified professionals, individuals can achieve better results. Kayla emphasizes the importance of consistency and following a structured plan, but also suggests that beginners explore different workout styles to discover what they enjoy most before committing to a specific regimen.

4. She Cares For Her Body

Itsines recently shared her experience of working with massage therapists and physiotherapists, emphasizing the importance of self-care, even for fitness professionals. Despite being a personal trainer herself, Kayla acknowledges that she, too, needs help from healthcare professionals to manage the physical demands of her job. She was surprised by a comment suggesting that as a trainer, she shouldn't need external help, a misconception she quickly dispels. Kayla explains that most athletes and trainers regularly work with professionals to prevent injuries and maintain their bodies, particularly when training at a high level. She shares that her most common injuries come from demonstrating improper techniques in her "what not to do" videos, and she also faces challenges from having had two children. Kayla stresses that taking care of your body is a lifelong commitment, one that doesn't end with achieving a fitness certification or reaching elite status.

5. She Works Her Core With This “No Equipment Abs Workout”

Kayla Itsines loves to work her core, and she recently shared an intense ab workout to help her followers do the same. The routine, which she demonstrated alongside Demi, consists of exercises like Ab Bikes, Leg Raises, and Side Plank Crunches, all designed to target the abdominal muscles effectively. With three rounds of this challenging sequence, Kayla promises a core workout that will leave you feeling the burn. She encourages those looking for a new challenge to try the workout through the Sweat app, offering a 7-day free trial to get started. This ab-focused session is perfect for anyone wanting to strengthen their core and achieve a toned midsection.

Chanel Coco Brown poses at The Venetian.
Chanel Coco Brown/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.

Chanel Coco Brown isn’t just sharing workout tips—she’s living them. The professional influencer, known for her vibrant wellness content on Instagram, recently posted an inspiring message to her followers as the year wrapped up. Dressed in sleek two-piece workout gear, Brown encouraged everyone to keep pushing their fitness goals, reminding us, “The year isn’t over yet, making each day count 🔒.” With a mix of motivational wisdom and seriously strong routines, Brown shows how discipline and dedication fuel her fitness journey. From Pilates to pulldowns, here’s how she stays in peak shape.

She Disciplined

When it comes to fitness, Brown is disciplined. She talked about this in the caption of this Instagram video. “I’M TALKING TO YOU 🗣️ it’s Monday, let’s go! This is what I do when I don’t want to go to the gym 👉🏽 I put my shoes on, get in the car, turn up to the gym, still I don’t want to workout and that’s okay, it’s okay to not want to do something but what we’re still going to do is show up. We’re going to show up because that is how we’re going to build self-discipline, that is how we’re going to build a habit, a habit that will take you from where you are to where you want to be. It’s okay to not want to do something, you can crawl back to your home comforts, but nothing grows from comfort zones and we can’t always let our thoughts or mood dictate our actions. Get uncomfortable, learn to be okay with uncomfortable. Complain throughout the whole workout if you want to, take it slower, have a mediocre session if that suits you, because it’s not about this single session it’s about the bigger picture - you showed up, even when you could have made 100 excuses, you showed up because you’re levelling up. Self-discipline baby.”

She Does Pilates

Brown likes to do Pilates to keep herself in shape. She shared these photos on Instagram of herself at a class. The Cleveland Clinic states that Pilates has a lot of benefits. “Pilates is a form of strength training, but it doesn’t look like some of the other strength training exercises you might be familiar with. Pilates focuses more on improving muscle tone than building muscles, but the result is similar: greater stability and endurance. Pilates isn’t going to bulk you up — if anything, it’s designed to cultivate a longer, leaner look. Still, it can lay a strong physical foundation for muscle-building activities — and may even reduce your likelihood of injury.”

She Does Treadmill Exercises

Brown shared some of her favorite exercises in this Instagram video. One thing she is seen doing in it is walking on a treadmill. Healthy Talbot states that these exercises have a lot of benefits. “Treadmill working is an aerobic/ cardio exercise. Studies demonstrate that aerobic exercise can minimize the risk of heart diseases. Moreover, they can strengthen your heart muscles. This helps to lower blood pressure and allows the heart to pump blood more efficiently. Most doctors recommend aerobic exercise to people suffering from cardiovascular diseases.

Cardiovascular exercises control cholesterol levels in the blood, preventing artery blockage. They increase high-density lipoprotein and reduce low-density lipoprotein in the blood.”

She Does Squats

Chanel Coco Brown

Brown is also seen doing squats in the previous Instagram video. Allina Health reports that they have a lot of health benefits. “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.”

She Does Pulls-Downs

Brown shared this video on Instagram of herself doing back exercises, including pulldowns. This exercise is very beneficial. Piedmont states, “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability.”

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.