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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.

Nikki Blackketter in Two-Piece Workout Gear Shares Japan Update

“This is by no means everything I brought back from Japan lol..."

FACT CHECKED BY Alberto Plaza
Nikki Blackketter
Nikki Blackketter/Instagram
FACT CHECKED BY Alberto Plaza

Nikki Blackketter is sharing all the goodies she bought in Japan in her workout clothes. In a new social media post the YouTuber shows off her incredible figure in exercise clothes after returning from a trip. “This is by no means everything I brought back from Japan lol, but it’s definitely stuff that I would put in the ✨unnecessary✨ ((but FUN)) category 🧚🏼‍♀️,” she captioned the Instagram video. How does she approach health and wellness? Here is everything you need to know about her lifestyle habits.


1. Weight Lifting

Nikki explained to Simply Shredded how she discovered weight lifting and bodybuilding. “When I was 18 I was a real ‘party girl.’ I was pretty much lost and had no direction in life and didn’t have any good role models to look up to. I finally decided that I was tired of going to school every day with a hangover. I hated the way my body looked and felt. I always thought that lifting weights would make me look ‘bulky.’ Once I found Jamie Eason and some other great fitness models, I decided to try it out; it was fun and I started to see results pretty quickly,” she said.

2. Five Day Split

Nikki does splits. “I have pretty much always done a five day split with three leg days and two upper body days. The first few years, I focused on building a solid foundation. Now I do a lot of isolation for my legs and glutes. I add in cardio here and there when I feel I need it, but I love tossing in plyos to keep my heart rate up,” she said.

3. Her Favorite Exercises

If Nikki had to pick only 3 exercises she revealed to Simply Shredded what they would be:

  1. Step Ups: They are great because they hit my glutes and quads nicely and keep my heart rate up.
  2. Squats: This is an excellent full body compound movement and I have fun hitting new PR’s.
  3. Lunges: Never seem to get easy, but are great for my quads and glutes. I also love the variations you can do with these.

4. Flexible Dieting

Nikki tries not to be too restrictive with her diet. “I follow an ‘IIFYM,’ or ‘flexible dieting,’ diet. I love the balance it creates, and I never feel super restricted! Since I have switched to this type of diet, I have a very healthy relationship with food,” she told them.

5. Five Meals a Day

Vibrant,Salad,With,Spinach,,Avocado,,Strawberries,,And,Feta,Cheese,ServedShutterstock

Nikki detailed her daily diet to Simply Shredded.

  • Meal 1: 2 Whole Eggs, 2 Egg Whites and 2 packets Sugar Free Maple Brown Sugar Oatmeal
  • Meal 2: 4 ounces Chicken, 1 slice Turkey Bacon, 2-3 cups Spinach, ½ cup Strawberries, ¼ cup Reduced Fat Feta Cheese, handful chopped Tomatoes, handful shredded Carrots, 1 tablespoon Olive Oil and 1 tablespoon Apple Cider Vinegar Dressing
  • Meal 3: 4-6 ounces Chicken, 1 cup chopped White Potatoes, 3 ½ ounces Asparagus, and 1 tablespoon Reduced Sugar Ketchup
  • Meal 4: 80 calorie Light and Fit Greek Yogurt, 5 ounces Bell Peppers and ½ cup Strawberries
  • Meal 5: 1 serving Kodiak Power Cakes, 1 Whole Egg, 3 tablespoons Peanut Butter and ¼ cup Syrup

6. Cardio and HIIT Workouts

When she wants to lose weight, Nikki does more intense workouts. “I usually prefer normal cardio, but when I am really pushing for results, I’ll do HIIT. HIIT provides me with results more quickly. When I keep my calories low, I prefer using the Stairmaster,” she said.

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Celeb News

Nikki Blackketter in Two-Piece Workout Gear Shares Japan Update

“This is by no means everything I brought back from Japan lol..."

Nikki Blackketter
Nikki Blackketter/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.

Nikki Blackketter is sharing all the goodies she bought in Japan in her workout clothes. In a new social media post the YouTuber shows off her incredible figure in exercise clothes after returning from a trip. “This is by no means everything I brought back from Japan lol, but it’s definitely stuff that I would put in the ✨unnecessary✨ ((but FUN)) category 🧚🏼‍♀️,” she captioned the Instagram video. How does she approach health and wellness? Here is everything you need to know about her lifestyle habits.


1. Weight Lifting

Nikki explained to Simply Shredded how she discovered weight lifting and bodybuilding. “When I was 18 I was a real ‘party girl.’ I was pretty much lost and had no direction in life and didn’t have any good role models to look up to. I finally decided that I was tired of going to school every day with a hangover. I hated the way my body looked and felt. I always thought that lifting weights would make me look ‘bulky.’ Once I found Jamie Eason and some other great fitness models, I decided to try it out; it was fun and I started to see results pretty quickly,” she said.

2. Five Day Split

Nikki does splits. “I have pretty much always done a five day split with three leg days and two upper body days. The first few years, I focused on building a solid foundation. Now I do a lot of isolation for my legs and glutes. I add in cardio here and there when I feel I need it, but I love tossing in plyos to keep my heart rate up,” she said.

3. Her Favorite Exercises

If Nikki had to pick only 3 exercises she revealed to Simply Shredded what they would be:

  1. Step Ups: They are great because they hit my glutes and quads nicely and keep my heart rate up.
  2. Squats: This is an excellent full body compound movement and I have fun hitting new PR’s.
  3. Lunges: Never seem to get easy, but are great for my quads and glutes. I also love the variations you can do with these.

4. Flexible Dieting

Nikki tries not to be too restrictive with her diet. “I follow an ‘IIFYM,’ or ‘flexible dieting,’ diet. I love the balance it creates, and I never feel super restricted! Since I have switched to this type of diet, I have a very healthy relationship with food,” she told them.

5. Five Meals a Day

Vibrant,Salad,With,Spinach,,Avocado,,Strawberries,,And,Feta,Cheese,ServedShutterstock

Nikki detailed her daily diet to Simply Shredded.

  • Meal 1: 2 Whole Eggs, 2 Egg Whites and 2 packets Sugar Free Maple Brown Sugar Oatmeal
  • Meal 2: 4 ounces Chicken, 1 slice Turkey Bacon, 2-3 cups Spinach, ½ cup Strawberries, ¼ cup Reduced Fat Feta Cheese, handful chopped Tomatoes, handful shredded Carrots, 1 tablespoon Olive Oil and 1 tablespoon Apple Cider Vinegar Dressing
  • Meal 3: 4-6 ounces Chicken, 1 cup chopped White Potatoes, 3 ½ ounces Asparagus, and 1 tablespoon Reduced Sugar Ketchup
  • Meal 4: 80 calorie Light and Fit Greek Yogurt, 5 ounces Bell Peppers and ½ cup Strawberries
  • Meal 5: 1 serving Kodiak Power Cakes, 1 Whole Egg, 3 tablespoons Peanut Butter and ¼ cup Syrup

6. Cardio and HIIT Workouts

When she wants to lose weight, Nikki does more intense workouts. “I usually prefer normal cardio, but when I am really pushing for results, I’ll do HIIT. HIIT provides me with results more quickly. When I keep my calories low, I prefer using the Stairmaster,” she said.

Celeb News

Fashion Blogger Niomi Smart Says "Good to Be Back"

“Welcomed home with a double rainbow 🌈 ."

Niomi Smart arrives at the Nespresso and Change Please launch of their partnership at Outernet London.
Dave Benett/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.

Niomi Smart is a blogger and influencer. At the beginning of the month, she returned home after a long trip. Smart shared a carousel post on Instagram of her recent updates on Instagram at the time. She captioned the post, “Welcomed home with a double rainbow 🌈 . Good to be back, Brighton.”

She Doesn't Push Herself

Smart makes sure to workout regularly, however, she doesn’t push herself too hard. She talked about this in the caption of this Instagram post. “Today after 10 minutes on the bike, I decided to leave the gym. If I had taken a moment to listen to my body before I left for the gym, l would’ve instead gone to my local cafe with my journal and ordered my favourite chai (which is exactly where I am right now!). It’s ok if you don’t feel like a workout today. It’s ok if you get to the gym and decide to leave after 10 minutes! Listen to your body. And let go of any judgement or guilt you may be holding. Our bodies tell us what they need, it’s down to us to tune in to hear the messages.”

She Uses A Stationary Bike

Nikki Smart is seen using a stationary bike.

Smart is seen using a stationary bike in the previous Instagram post. This has a lot of health benefits. Penn State PRO Wellness reports, “A stationary bike workout is a low-impact workout that uses smooth movements to strengthen bones and joints without putting much pressure on them. This makes it a good workout option for people with joint issues or injuries. Your ankles, knees, hips, and other joints can be put under a lot of stress when running, jogging, jumping, or doing other high-impact aerobic exercises.”

She Does Yoga

Smart loves doing yoga to keep herself in shape. She shared this video on Instagram of herself doing poses. Smart captioned the post, “A snippet of a flow I created for my yoga assessment. I do miss these blissful moments practicing in India. The sound of the birds and monkeys, the ocean waves in the distance. Nothing else quite compares. Right now in London I’m hearing sirens, busy footsteps, and rainfall! But isn’t that a perfect example of yoga. To be practiced anywhere, anytime. Go inwards. That’s where the bliss truly is. 🌞”

She Doesn't Let Fear Hold Her Back

Smart shares a lot of advice on her blog posts. In the caption of this Instagram post, she talked about not letting fear hold her back. “There’s a new article on my Substack 🌙.Lately, I’ve been reflecting on how we can transform fear into courage, compassion, and love. Fear can paralyze, but with awareness and acceptance, it can be released to create space for inner peace. Read more through the link in my bio.”

She Swims

Smart spends a lot of time outside, and does a lot of outdoor activities to keep herself in shape. One thing she enjoys doing is going swimming. Smart included some photos of herself swimming in a waterfall in this Instagram post. She captioned it, “Weekend adventures: Hop on the bike and drive West. And on this rainy Sunday morning, there were no exceptions. (Last slide proves how happy this makes me). 🧚🌴💦”

Beauty

Instagram Model Niykee Heaton is "Gorgeous"

From brisk walks with her dog to manifesting her dreams, she shares her secrets to a healthy lifestyle.

Nikyee Heaton/Instagram
Nikyee Heaton/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.

Niykee Heaton is hitting a pilates class – in her two-piece workout gear. In a new social media post, the Instagram model flaunts her fantastic figure in a skintight exercise ensemble as she poses on a reformer. “I actually left the house,” she captioned the series of Instagram snaps. “Boootyful,” one of her followers commented. “Gorgeous,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

She Walks Her Dog

Niykee takes her dog on lots of walks, a great workout according to a 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.

She Manifests

Niykee is a big believer in manifesting. “My key to manifestation is simple. I’ve found that the universe isn’t concerned with what you’re obsessed with. The universe doesn’t give you what you want. The universe gives you who you are,” she captioned a post.

She Slips in Short Workouts

No time, no excuses! Niykee slips in 5-minute workouts throughout her day. “Whenever I can. In between laundry cycles, nap time, food fights. One of the rare times I’m not holding an infant while squatting,” she wrote, sharing a video of her short routine consisting of kettlebell squats, hip thrusts, and lunges.

She Hikes

Niykee enjoys getting outside and going for hikes. The National Parks Service reveals that the physical benefits of hiking include building stronger muscles and bones, improving your sense of balance, improving your heart health, and decreasing the risk of certain respiratory problems.

She Stretches

Sport,Girl,Smiling,And,Stretching,The,Body,In,Fitness,ClassShutterstock

Niykee understands the importance of stretching. “Mood no matter what while working out. I am not that type of person who enjoys exercising, as you can see by the pure anger on my face while I’m still in stretch mode,” she captioned a post. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Pilates

In her latest post, Niykee does Pilates. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, 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, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

Celeb News

Courtney King in Two-Piece Workout Gear Shares Special Gym Selfie

Dip into King’s approach to fitness, nutrition, and self-care with her latest tips.

Courtney King in Two-Piece Workout Gear Shares Special Gym Selfie
Courtney King / 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.

Courtney King is taking mirror selfies at the gym – in her two-piece workout gear. In a new social media post the fitness influencer flaunts her amazing figure in an exercise set during a sweat session. She shared the image via her Instagram Stories. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Nutrition Is Key

Courtney maintains that diet is extra important when trying to get into shape. “Nutrition is key to achieving the physique you want. The saying that you can’t out-train a bad diet is one I believe in 110%,” she told Muscle & Fitness.

Portion Control

Portion control is fundamental, per Courtney. “Of course you would love to eat the whole box of your favorite cereal, but it’s all about balance and controlling the amount you consume. That way, you can eat the things you like most—in moderation,” she says.

Protein and Veggies

Courtney stresses the importance of protein and produce. “Be sure to include protein in your meals throughout the day. I get my protein from lean whitefish, chicken, ground turkey, eggs, and whey protein shakes,” she says. As for veggies, they’re “packed with fiber, vitamins, and minerals, so make sure to get enough servings of colorful, healthy vegetables each day,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Healthy Carbs and Fat

She also eats healthy carbs and fat. “Carbs are not evil. I incorporate lots of carbs into my diet depending on the times I train and what I’m training for. Carbs I prefer include oatmeal, quinoa, rice (brown and white), sweet potatoes, essential flaxseed bread, and Cheerios,” she says. “Avocados, walnuts, almond butter, olives, and flaxseed oil are healthy fats that are always welcome in my diet.”

Keep a Food Journal

Courtney suggests writing down the food you eat. “Having a notebook or a journal to track your progress can have a very positive effect. It holds you accountable for what you’re eating each day,” she says. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Celeb News

Influencer Nikki Metzger in Two-Piece Workout Gear Boxes

Enjoy Nikki Metzger’s lifestyle tips for staying strong, playful, and empowered.

Nikki Metzger
Nikki Metzger/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.

Nikki Metzger, a dynamic fitness influencer, trainer, and owner of Scottsdale BODI, is a force to be reckoned with in the health and wellness community. With a background as a Nike Master Trainer and Women's Health Next Fitness Star, Nikki is known for her versatile approach to fitness, blending strength, sensuality, and a touch of fun in her routines. Whether she's in the gym boxing, dancing, or even pole dancing, Nikki’s passion for movement and self-expression is palpable. In this article, we explore some of Nikki's favorite activities and how she incorporates them into her life to stay strong, empowered, and connected to herself.


1. She Plays Pickleball

Nikki Metzger has recently embraced a new sport: pickleball. She shared a glimpse into her "pickleball era" with a fun Thursday morning date with her husband, Nick. After dropping their son, Mase, off at school, the couple walked over to the Phoenician Scottsdale for a pickleball lesson, followed by a leisurely breakfast in Old Town Scottsdale. Nikki’s playful approach to fitness is evident as she humorously noted that, although she took pictures on a tennis court, the real action happened on the pickleball court. This new addition to her routine reflects Nikki’s love for staying active in varied and enjoyable ways.

2. She Pole Dances

Metzger’s fitness journey has taken a unique and empowering turn with the introduction of pole dancing into her routine. With a playful nod to her continued "pole era," Nikki shared a fun video, emphasizing that this form of exercise is here to stay in her life. Pole dancing allows Nikki to combine fitness with sensuality, providing her with a creative outlet that strengthens both her body and her confidence. This activity has become a favorite for Nikki, showcasing her ability to embrace different forms of movement that challenge her and keep her feeling empowered.

3. She Takes Strength Classes

Metzger is no stranger to strength training, and she recently gave her followers a peek into her post-strength class recovery routine. As a seasoned trainer and business owner, Nikki understands the importance of pushing her limits while also prioritizing recovery. Her dedication to strength training highlights her commitment to maintaining a strong and resilient body, which she balances with other forms of exercise to create a well-rounded fitness regimen.

4. She Dances

Nikki Metzger has found a powerful way to reconnect with her feminine side through dance. In a recent post, she reflected on how dance has helped her merge the strength of being a "fierce boss babe" with the grace and sensuality that she craves. As a business owner who often operates in a high-energy, masculine mode, Nikki appreciates the balance that dance brings to her life. She even treated herself to a boudoir photoshoot to celebrate her body and the journey it has been through, encouraging other women to do the same as a form of self-empowerment. Nikki’s dance sessions are more than just a workout—they’re a celebration of strength, sensuality, and self-love.

5. She Boxes

Returning to her roots, Nikki Metzger recently shared her experience of getting back into boxing. Although she admits to being a bit rusty, Nikki found the session invigorating and a great way to release stress. Boxing, with its combination of strength, speed, and agility, is one of Nikki’s favorite ways to stay in shape. She also gave a shoutout to her instructor for delivering a killer class, complete with intense core rounds. Nikki’s return to boxing highlights her love for high-energy workouts that challenge her both physically and mentally, reminding her of the powerful and capable athlete she is.

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 … 🤷🏻♀️👀😆❤️🙌”