Skip to content
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.

Rayna Vallandingham Swears By These 5 Habits to Stay Fit for "Cobra Kai"

Learn how actress Rayna Vallandingham maintains her washboard abs with martial arts, strength training, and flexibility exercises.

Rayna Vallandingham arrives as Vanity Fair and Amazon MGM Studios celebrate Awards Season 2025
Phillip Faraone/Getty Images

Rayna Vallandingham is flashing her washboard abs – in a two-piece exercise set from Alo. In a new social media post the actress flaunts her impressive midsection during a workout at the gym. “dojang diaries,” she captioned the series of snaps. “Magnific! Very very beautiful,” commented one of her followers. “♥️More like diaries of a hottie♥️” added another. How does she approach diet, fitness, and self-care? Here are her top lifestyle tips.


Be Consistent

Consistency – at the gym and the martial arts studio – is the key to success. "It is a way of life," Rayna says. "It's not only teaching your body movements and being in synchronicity with your body, but also just like the mental aspect of it."

Fight Your Way to a Hot Body

Rayna is a big fan of martial arts. She has been doing taekwondo since she was 2, earning her first black belt at 6. "In the very beginning, my parents put me in the sport because I was just really shy, and I think they could tell that I needed something," says Vallandingham, who lives and trains in Los Angeles. "Immediately, I just loved it. I felt at home, and every single day, instead of watching Dora, I wanted to go to the dojo,” she told Well + Good. Studies confirm that the practice helps with balance, cognitive function, psychological health, weight loss, and physical fitness.

Work on Strength and Flexibility

Rayna recommends prioritizing strength, flexibility, and power. "Of the three, I think strength and flexibility are the top two," Vallandingham says. "We used to have people stand on my legs and force my knees to come down in butterfly stretch," she says. "I have permanent damage to my body—I have tendonitis [because of this]."

Lift Weights

If you want a strong, lean body like Vallandingham, you must lift for it. The star strength trains, focusing on supersets, doing two moves back-to-back that target the same muscle groups to double down on their gains. One of her favorite exercises is a goblet squat. She stands with her feet shoulder-width apart, folded forward until she can slide her palms underneath her soles (you could also hold your ankles or calves), then bends her knees, lowering her butt toward the floor while lifting her chest, coming into a deep squat. She'll bend and extend her legs several times in this position. Then, it's on to the main event, holding a weight in her hands while bending down into a deep squat. "I love utilizing a Bosu ball—they're pretty much in every single gym," she adds.

Stretch

Rayna never skips stretching. She starts by by lying on the floor with her legs up the wall and then allowing them to open out into a side split. "I let gravity do its work because that's my body telling me, okay, this is where we're at," she says. "My hips are opening on their own, and I'm not having to force anything." “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.”

More For You

Celeb News

People Swear By This Ronda Rousey Workout to Get in Shape

Here's how Ronda Rousey says active and in shape outside the ring.

FOX's Stars On Mars "The Mars Bar" VIP Red Carpet Press Preview
Frazer Harrison/Getty Images
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.

Considered one of the greatest female fighters, Ronda Rousey is a record-setting trailblazer who paved the way for other women entering mixed-martial arts. Throughout her career, the 36-year-old won a bronze medal in judo during the 2008 Beijing Summer Olympics, became the first woman to be inducted into the UFC Hall of Fame and was named the first-ever UFC Women’s Bantamweight Champion upon her arrival. Rousey is no longer in the ring but is highly regarded as a ruthless fighter who showed no mercy on her opponents. The mother of one is focusing on her family and her sustainable farm, but keeps up on her workouts. Here's how Rousey stays in such great shape. Read on.


1. She Believes in Eating Meat in a Responsible Way

In 2017, Rousey and her husband, Travis Browne, started Browsey Acres, a farm in Oregon. The two wanted to live a more sustainable lifestyle and believes in treating animals in an ethical way that includes a healthy diet. "We believe the highest quality life for our animals yields the highest quality product," she wrote on Instagram.

What the Expert Says: ACE-certified trainer and nutritionist Mary Sabat MS, RDN, LD tells us, "Eating meat that is raised in a responsible and sustainable manner, such as the way Ronda Rousey and her husband cultivate cattle on their farm, can offer several benefits:

--Sustainability: Sustainable farming practices aim to minimize environmental impacts. By raising cattle in a responsible way, they can reduce greenhouse gas emissions, preserve natural habitats, and protect water resources.

--Animal Welfare: Humanely-raised cattle often enjoy better living conditions, and access to pasture, and are treated with respect and care. This not only aligns with ethical concerns but can also result in healthier and happier animals.

--Nutritional Quality: Grass-fed and pasture-raised cattle can produce meat that is generally leaner and has a healthier balance of fats compared to conventionally-raised counterparts. This can result in meat that is higher in essential nutrients like Omega-3 fatty acids.

--Taste and Quality: Cattle with high-quality genetics, such as Wagyu, are known for producing exceptionally tender and flavorful meat due to their marbling. This can lead to a more enjoyable culinary experience.

--Local Economy Support: Supporting local farmers like Ronda Rousey and her husband can help stimulate the local economy, create jobs, and promote community development.

--Reduced Use of Antibiotics and Hormones: Responsible farming practices may reduce the need for antibiotics and hormones in livestock, which can be a concern in conventional farming due to potential health risks and antibiotic resistance.

--Biodiversity: Sustainable farming often promotes biodiversity by maintaining diverse ecosystems and preserving open spaces. This can have positive ripple effects on local flora and fauna.

--Long-Term Viability: Farms like the one Ronda Rousey and her husband operate to focus on preserving traditional and valuable genetics, which can help maintain the genetic diversity of cattle and ensure the long-term viability of this livestock.

I always say that you are what your meat eats so eating meat raised without hormones, antibiotics, in a loving condition (less stress hormone produced by the animal), and without GMO feed means that your body is not eating, getting that into your system. This is a far superior way to enjoy meat in your diet."

2. She Does Stationary Split Lunge with Leg Resting on a Bench

Ronda.Rousey.2Ronda Rousey/Instagram

Throughout her time in the ring, Rousey has suffered injuries and back in March, she shared how she's recovering. "How do you train with no ACL or cartilage in your right knee as well as a fractured radius? Focus on what you CAN do – I have some of the most versatile training routines on earth, I need to do PT, build strength, retain flexibility, and train technique across multiple disciplines – sometimes all in a single session," she wrote on Instagram. "After over two and a half decades of combat sports training – the smallest misstep could result in surgery," she added. One way she pushed through her recovery is with stationary split lunges with one leg resting on a bench.

What the Expert Says: "The stationary split lunge with one leg resting on a bench, followed by a little hop, benefits Rousey with her knee and wrist limitations by providing a lower-impact leg workout," Sabat explains. "This exercise helps maintain and improve leg strength while reducing stress on her injured knee. The added little hop adds an explosive element, aiding agility and power development without excessive strain on her joints. Additionally, by isolating one leg at a time, she can address strength imbalances caused by her injuries, ensuring balanced muscle development and stability."

3. Side Lunge with Knee Lift

Ronda.Rousey.3Ronda Rousey/Instagram

Another workout Rousey does to stay in shape is side lunges with a knee lift.

What the Expert Says: "Side lunges involve stepping to the side and bending one knee while keeping the other leg straight," Sabat states. "Adding a knee lift after each side lunge helps work the hip abductors and improve balance. It's a lower-impact exercise compared to traditional lunges or squats, which may be easier on her knee."

4. Uphill Running

Ronda.Rousey.4Ronda Rousey/Instagram

In the video where Rousey explains she has no ACL or cartilage in her right knee, she shows a variety of exercises she does including running uphill.

What the Expert Says: "Running uphill is a cardiovascular exercise that can provide a challenging workout while minimizing the impact on the knee," says Sabat. "It's a way for her to work on her cardiovascular fitness without putting excessive stress on her damaged knee joint."

5. She Also Focuses on Her Core

In another video from earlier this year, Rousey shows how she gets her killer abs.

What the Expert Says: "She does some V-up abs as an abdominal exercise that involves lying on the floor and lifting both the upper body and lower body simultaneously, forming a "V" shape with the body," Sabat explains. "This exercise targets the rectus abdominis and hip flexors and can benefit Rousey in several ways:

--Core Strength: V-up Abs is excellent for building core strength, which is essential for overall stability and injury prevention.

--Balancing Muscular Development: Focusing on core exercises like V-ups can help maintain a balanced level of muscular development when other exercises may be limited due to injuries.

--Reduced Impact: Since V-up Abs is a floor-based exercise, it places minimal strain on the knees and wrists, making it a suitable choice for someone with these specific limitations."

Sabat adds, "In summary, Ronda Rousey's workout routine appears to be designed to maintain her overall fitness and conditioning while considering her knee and wrist injuries. The exercises she's chosen focus on lower-impact movements, balance, stability, and core strength to support her athletic performance and injury recovery."

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.

Cobra Kai star Alicia Hannah-Kim is saying farewell to her iconic villain character in the final season of the hit Netflix show. Hannah-Kim, 37, shared a picture of herself wearing black leggings, sneakers, and a matching tank top, posing on the gym floor for a mirror selfie. “Kim being Kim... I was so happy when I looked back after the shooting... Good bye Kim Daeun,” she captioned the post. Hannah-Kim is the first female sensei in the Karate Kid universe—here’s how she stays fit, strong, and healthy.

1. Whole Foods and Yoga

Hannah-Kim has a holistic approach to health and beauty. “I’m very careful with what I eat,” she told New Beauty. “I think that I’m not manic, but I’m very much a ‘whole foods’ kind of person. I don’t drink alcohol, I drink a lot of water and tea. I’ve been doing yoga for over 10 years now and that’s really the foundation of my health truly.”

2. Muay Thai Training

Hannah-Kim has a martial arts background, which helped with her Cobra Kai stunt work. “I wasn’t trained in karate, but I had trained in Muay Thai, which is Thai kickboxing,” she told HollywoodLife. “That’s very intense. I was definitely sort of mildly confident going into the training. I have a bit of a background in dance. I do a lot of yoga. I’m pretty athletic. So I thought that I would be able to handle myself, but the training was full on. The stunt team is no joke.”

3. Role Model

Hannah-Kim is proud to represent strong Asian women on screen. “When I was younger, I don’t remember anybody that looked like me on Australian television,” she told KTLA. “I never really stopped to dwell on it, to be honest. Now, thinking about young Asian girls that are going to watch this show and, sort of, be inspired by the fierceness and the strength- I just feel very lucky to be a part of a show that’s as impactful and far-reaching as Cobra Kai.”

4. SPF 50

Hannah-Kim wears SPF 50 every day. “When people show me their sunscreens and they’re like, ‘Oh, this foundation has SPF 25,’ I’m like, ‘Oh, bless your heart.’ It’s 50 or nothing!” she told New Beauty. “I carry a sun stick, and I have a wide array of hats that I will wear. I’m just doing my best to protect myself from the almighty sun. I’m not a dermatologist, so you don’t have to listen to me. All I know is that I bow at the altar of SPF.”

5. Massage Obsessive

Hannah-Kim says massage is her favorite thing in the world. “I would say the Raven Spa in Santa Monica is an old favorite of mine,” she told New Beauty. “That’s a classic West Side joint. People from the cast know this—wherever I am, you can always rely on me to give you a recommendation for a good massage therapist. It’s the first thing that I look for, especially if the job is so physical. Especially in Atlanta, where we were doing so much stunt fighting and training. It was crucial to me for recovery. I was passing out the number of my therapists to the rest of the cast, and so everyone was staying in good shape. I always know what’s up with the spas.”

FASHION-INDIA-LAKME-VARUN CHAKKILAM
Prodip Guha/Getty Images
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.

Indian actress Sara Ali Khan is giving her 45 million Instagram followers a look at what a typical core workout looks like. Khan, 28, shared a video of herself wearing green shorts and a sports bra, doing slow, controlled abdominal exercises on a Pilates reformer machine. “Start your day right, hold your core tight. I shall invest in some more gym wear soon! Till then I’m more than happy in my green,” reads the text over her post. Khan famously lost almost 90 pounds through diet and exercise—here’s how the star keeps it off and focuses on her health.


1. Her Fitness Goals

Khan changes up her fitness goals depending on her work—for example, having to look a certain way for a certain role. “But my fitness endeavor started before the realization that I wanted to become an actor,” she told Elle India. “My fitness goal is to wake up every morning and get in at least an hour of some form of exercise so I am a stronger and happier version of myself. I think the hormones that one has going after a good workout and just the feeling of satisfaction and conviction in yourself after a good workout is irreplaceable. That feel-good-serotonin that just rushes through your body is my goal.”

2. Moody Day Workouts

Two,Pieces,Of,Broken,Chocolate.,One,Piece,More,Than,Another.Shutterstock

Khan does specific workouts to lift her mood when she needs a boost. “Usually a swim or a boxing session helps,” she told Elle India. “But if it's an extremely low day, and then I think a piece of chocolate that guilts me into working out even harder the next day keeps me going.”

3. 90-Pound Weight Loss

Successful,Weight,Loss,Diet,Concept.,Cropped,View,Of,Young,IndianShutterstock

Khan lost almost 90 pounds and transformed her life. “My weight loss journey has been a profound learning experience, unveiling crucial insights into wellness and self-care,” she told Lifestyle Asia. “The massive impact nutrition has on overall fitness has been my key takeaway from my journey. It is rightly said beauty truly begins in the kitchen. I have come to appreciate the nourishing power of natural ingredients for nurturing my skin from within.”

4. Yoga, Meditation, and Self-Care

Khan has a holistic approach to health and beauty. “I think beauty tips are very subjective because it depends on how comfortable you are with the products you use,” she told Lifestyle Asia. “But for me a couple of these things are essential on a daily routine basis – a good, nourishing shower gel with skin conditioners, an effective sunscreen and lots of water throughout the day. I usually keep an hour in the day to meditate or practice yoga which also lets me unwind and relax.”

5. Her Fitness Advice

Sara.Ali.KhanSara Ali Khan/Instagram

Khan has good advice for fitness beginners. “Don’t get disappointed if you don’t see immediate results, anything worth it takes time,” she told Elle India. “Look good, feel good, work harder—I work out better when I look better so dress for yourself in the gym. Set a weekly target for yourself with a reward system, so you can keep going. Working out is just half the battle, eating right is as important. Change up your routine; body, mind and souls enjoy variation in workout!”

Celeb News

Paige VanZant In Workout Gear Does Sled Exercises At the Gym

She's pushing a very heavy sled across the gym with a smile on her face.

UFC 251: Ribas v VanZant
Getty Images
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.

MMA fighter Paige VanZant is used to dealing with heavy weights—but even though she makes it look effortless, her training is seriously intense. VanZant, 30, shared a video of herself wearing brown shorts and a black sports bra, pushing a very heavy sled across the gym with a smile on her face. VanZant is open about the incredible discipline it takes to train like an athlete and prepare for fights—here’s what her diet, fitness, and training routine looks like, and her best advice for anyone who wants to be strong.


1. She's Dedicated to Her Regime

VanZant is strict and dedicated to her workout regimen. “I’m in the gym every day twice a day,” she told Women Fitness. “Since I have switched over to professional boxing my schedule comprises of boxing every day, sometimes twice a day. And strength and conditioning three days a week. I do all of my training at American top team, a world renowned MMA and combat academy.”

2. Fighting Diet and Cheat Days

VanZant is careful about her diet, but makes a point of making her healthy food as delicious as possible. “Dieting is a huge part of being any sort of professional athlete,” she told Women Fitness. “My husband and I love cooking and we really enjoy making healthy meals together. I like to think of myself as a chef and have competed on many cooking shows. We of course have our occasional cheat day here and there. But once we have a flight scheduled it’s down to business. Then after we fight we go a little bit crazy and eat everything in sight.”

3. Intense Training and Relaxing Workouts

VanZant is active even on her “off” days, going on hikes to relax. “Every day is different, it depends on what day of the week it is,” she told Vogue. “We have lots of classes, wrestling, jujitsu. I do a lot of Pilates, yoga, CrossFit as well. I also try to include one relaxing workout through the week like hiking. When I gear up for a fight I try to cut out a lot of the fun outdoorsy workouts and do a lot more training in the gym. I do more cardio, and I run a lot if I can. I do a lot more sparring and more combat throughout the week.”

4. Fitness Goals

VanZant advises anyone wanting to get fit to start slowly and set realistic goals—you don’t have to work out like an MMA fighter to reap the rewards. “Just taking a cardio kickboxing class [can be helpful],” she told Vogue. “You can go into a gym and it’s all cardio-based and you get to learn a little bit of self-defense as well. When I started MMA, I got into the best shape of my life.”

5. Dancing With the Stars

VanZant loved her stint on Dancing With the Stars, as she has a background in dance. “Competing on Dancing With the Stars by far was one of the greatest experiences I have been able to take part in because of my successful MMA career,” she told Women Fitness. “I actually grew up dancing and had been away from it for the past 10 years. Being on the show helped me get back in touch with my roots. I absolutely loved my partner Mark Ballas. We are still very good friends and chat every now and then. I would love to be able to compete on the show one more time and redeem myself and my second place trophy. As a professional fighter I really want that first place win.”

ZelinaVega
Zelina Vega/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.

WWE star Zelina Vega is showing off the impressive results of her intense training routine, on social media. Vega, 33, posted highlights of her life recently, including a stunning snap of her posing in gray sweats and a matching sports bra, looking strong and toned. “Thank you all for the bday love yesterday. Means more than you know. Never know what helps fuel a person to keep fighting. Or just to simply not feel alone. Love you guys. Now, back to work💪🏽,” she captioned the post. Vega works hard to stay strong and ready for the ring—here’s how she does it.


1. HIIT and Muay Thai

Vega does plenty of HIIT workouts mixed up with martial arts. “I workout probably, like, six days a week,” she told Muscle & Fitness. “My husband [Malakai Black] likes to make these, like, powerlifting routines for me and then we also mix it up with Muay Thai. So, it’s a lot of different things that I feel like helps me a lot in the ring, whether it’s strength-wise, speed-wise, so yeah, it’s tough but you gotta fit it in.”

2. Diet Advice From The Rock

Dwayne,Johnson,At,The,Afi,Fest,2016,Premiere,Of,'moana'Shutterstock

Vega enjoys a vegan diet, and brings her own food on the road. “It is very difficult to eat though, I will say that, because you are just so busy running around all the time,” she told Muscle & Fitness. “Like even with [media calls], I completely forgot to eat, but I learned this from Dwayne Johnson: He had a timer on his phone that showed ‘OK, it’s time to eat’ and he would stop what he was doing and he’d make sure he gets his meals in, and then he would continue doing what he was doing.”

3. Video Game Star

Kid,Holding,Playstation,5,Controller,With,Street,Fighter,6,LogoShutterstock

Vega appeared in the Street Fighter 6 video game as a commentator, and would love to expand to other games. “I've always loved Mortal Kombat and Tekken 2,” she told Screen Rant. “I think what's cool about the fighting game community is that I think we just kind of support all games. It's not even just after one, that's all you can ever be. But also, I would love to be a part of something that has to do with Naruto or Demon Slayer or something like that, because I'm such a big anime head that I'd love to kind of blend those two. Because obviously, I've played Naruto and Ninja Storm, stuff like that. So in some ways, I'd like to find a way to blend the anime gaming space there.”

4. Puerto Rico Pride

Vega is thrilled about the increased diversity in the wrestling world. “It has always been important to me. I’m Puerto Rican from New York,” she told TV Insider. “We’re all very proud of who we are. My family, I’m proud of them and feel like I’m representing them. I’m also representing the culture while I’m doing what I’m doing. I want that to reflect well on all of us as Latinos and Latinas. You think of Eddie [Guerrero] and Rey [Mysterio], but I wanted people to initially, especially in NXT, to think of me. That was a huge thing for us.”

5. Pre-Fight Ritual

Vega has a moving ritual before she gets in the ring for a fight. “I have a moment where I talk to my dad,” she told HOLA! USA. “I call my guardian angels. I go through my list: my dad, my uncle, my grandfather. I mean, even my little puppy that I lost. So I get to talk to them and tell them to be there with me because, without them, I wouldn’t be where I am. And even though they’re gone, I feel them making sure that I’m safe in the ring. I always say, ‘Make sure I’m safe, make sure I remember everything, make sure that the fans love it.’”

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 … 🤷🏻♀️👀😆❤️🙌”