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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.

Sophie Guidolin’s Exact Workout Routine for Strength and Definition

Fitness expert Sophie Guidolin shares her intense workouts on Instagram, inspiring others to push themselves.

Sophie Guidolin
Sophie Guidolin/Instagram

Sophie Guidolin is a fitness expert and IFBB competitor. She shares a lot of her favorite workouts on her Instagram. In a recent video, she is seen doing pull-ups and RDLs with a barbell. Guidolin captioned the post, “Your self-worth comes on the backside of doing the work. Are you proud of your actions, when no one is looking? Do you say what you say you’re going to do?”


She Does Pull-Ups

Guidolin is seen doing pull-ups in her Instagram video. According to Gymless, this exercise has a lot of benefits. “Pull-ups can give size and strength to your upper body muscles. It allows you to target your lats, biceps, traps, and many more muscles. Practicing this consistently along with other variations that target different muscle groups, inevitably will give you the muscular aesthetics that you’re seeking. A study emphasized this by suggesting that this close kinetic chain exercise is designed to increase the muscular strength and endurance of the upper body and torso.”

She Lifts Weights

Sophie Guidolin lifting weights.

Sophie Guidolin/Instagram

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

She Does RDLs

Sophie Guidolin does RDLs.

Sophie Guidolin/Instagram

Guidolin is seen doing RDLs with a weight in her Instagram video. NASM states that the exercise is very beneficial. “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts.”

She Braces Her Core

Guidolin flaunts her abs

Sophia Goulding/Instagram

Guidolin has an impressive core. She shared her secrets behind it in the caption of this Instagram video. Guidolin revealed that she doesn’t do traditional core workouts, but braces her muscles when she lifts weights. “You’ve probably heard the advice: ‘Breathe in as you lower the weight and breathe out as you lift.’ But when it comes to heavy lifting, people don’t always do that. Instead, I focus on BRACING my core: ➡️ Take a deep breath, tighten your core, and hold your breath as you lift. After the lift, exhale quickly, take another breath, and repeat. This comes naturally - think about how you instinctively hold your breath and brace when lifting something heavy at home. Bracing is especially helpful for big compound lifts, like squats and deadlifts. It’s also great for bodyweight exercises like push-ups and planks, helping you stay strong, stable, and in control. Observe your bracing and see what kind of difference it makes. 🫶”

She Does Squats

Sophie Guidolin does squats

Sophie Guidolin/Instagram

Guidolin likes to do squats to keep herself in shape. She shared this video on Instagram of herself doing them with a barbell. Guidolin captioned the post, “First time under a the bar low bar in a low time and heaviest/highest volume back squatting since 2019. Felt easy. Flew up. Tried not to over commit to the goal and stuck to my numbers. I had 27 minutes exactly to train. 🫣🤯🥵yes, 27 minutes. 👀 school holidays and the twins in my care means I never want to impact my time with them, so this is what had to be done…

That included: 6 sets low bar back squats. 3 sets hip thrusts 150kgs, mind you 🥵👀. Adductor machine. Lying leg curl. Cable pull throughs. And hit my numbers on every single set, meaning I am either taking the piss normally, or dragging my feet. No excuses, just awareness. I seem to perform better under pain, that all too familiar pattern bias is strong 🥵👀🥺 My goals this year scare me, but not as much as failing. 🫶🏼✔️ go all in.”

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IFBB Champ Sophie Guidolin in Two-Piece Workout Gear is a "Beautiful Woman"

The stunner shares her intense workout routine, from weights to resistance bands.

Sophie Guidolin M1
Sophie Guidolin/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.

Sophie Guidolin, a champion of the IFBB and fitness influencer, regularly shares her intense workout routines on Instagram. In a recent reel, she showcased a powerful lower-body workout that included a variety of exercises such as lunges, Romanian Deadlifts (RDLs), hip thrusts, and resistance band training. Sophie’s dedication to fitness and strength training is evident, as she captioned the video, “This chapter of my life is called now or never.” Her workouts focus on building functional strength, enhancing muscle growth, and boosting overall fitness. Here's a breakdown of the exercises she incorporates and the health benefits that come with them.


1. She Uses Weights

Sophie Guidolin.2Sophie Guidolin/Instagram

In her Instagram video, Guidolin is seen using weights. ACE Fitness states that weights have a lot of health benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Lunges

COLUMBUS, OH - MARCH 01: Morgan Glodowski (252), Etila Santiago (621) and Sophie Guidolin (256) compete in Amateur Bikini G at the Arnold Sports Festival on March 1, 2018, at the Greater Columbus Convention Center in Columbus, OH.(Photo by Frank Jansky/Icon Sportswire via Getty Images)Getty Images

Guidolin is also seen doing lunges to stay in shape. ACE Fitness reports that these are very effective. “They’re a form of unilateral training, which means you’re working only one limb or side of the body at a time. And unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

3. She Uses A Resistance Band

Fitness,Woman,Doing,Exercise,For,Glutes,With,Resistance,Band,OnShutterstock

In her Instagram video, Guidolin is seen with a resistance band around her waist. Using bands to workout with has a lot of benefits. According to Harvard Health, “They can prepare your muscles for the many types of movements you make throughout the day, such as when you stretch, bend, lift, or simply rise from a chair. In addition, training with bands improves muscle power, which helps you avoid falls and risk of injury.”

4. She Does RDLs

Fit,People,Are,Going,To,Do,Deadlift.,Horizontal,Indoors,ShotShutterstock

Guidolin is seen using weights to do RDLs or Romanian Deadlifts in her Instagram video. ACE Fitness states that these exercises are very beneficial. “When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

5. She Does Hip Thrusts

Sophie Guidolin.5Sophie Guidolin/Instagram

Guidolin is also seen doing hip thrusts in her Instagram video. Gymless states that hip thrusts are extremely effective. “Strong glutes are not only for aesthetic appeal; they serve a key functional purpose in supporting the posterior chain of muscles around the spine. Hip thrusts are also known for their capacity to develop and define glute muscles, contributing to their popularity on social media. After all, who doesn’t appreciate the look of a well-crafted pair of glutes?”

Sophie.Guidolin
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.

Australian health influencer Sophie Guidolin knows first-hand how hard it is to lose weight, especially after having babies. Guidolin, 34, shared a video of herself working out in a variety of different exercise outfits, reminding her followers how important it is to take time for themselves. ️Imagine how YOU could feel in 30 days?!⁣⁣ You will never regret spending time working on YOU. Turn your time into your transformation 🙏,” she captioned the post. Here’s what Guidolin’s fitness regimen looks like, and her best advice for postpartum moms who want to get back into shape.


1. Fitness Journey

Sophie.Guidolin.3Sophie Guidolin/Instagram

Guidolin overhauled her entire health and fitness regimen after gaining 66 pounds through pregnancy. “I gained almost 30 kgs through inactivity and poor nutritional choices, and also developed gestational diabetes,” she told Kidspot Australia. “I suffered from ‘gymtimidation’ and had absolutely no idea how to train when I started. I grew massive shoulders and carved obliques because they were the only body parts I knew how to train! I burned up hours on the treadmill in a bid to get leaner, and I was under-eating, although I didn’t know that at the time.”

2. 2500 Calories a Day

Sophie.Guidolin.6Sophie Guidolin/Instagram

Guidolin took up weight training, upped her calories from 1200 to 2500 a day, and couldn’t believe the results. “The rush I got from weight training was more than anything I had ever experienced,” she told Kidspot Australia. “I still love that feeling of completing a hard training session, and the body confidence that being strong brings. I also realized I could eat all the foods I loved and still achieve the physique I wanted. It was like a magic trick – all of a sudden, exercise transformed from a drudge to a passion, and I could eat anything I wanted. I now eat chocolate, burgers and ice-cream. I just track it and am aware of what I put into my body.”

3. Tracking Her Macros

Sophie.Guidolin.2Sophie Guidolin/Instagram

Guidolin enjoys a balanced diet and tracks her macros to make sure she’s getting all the nutrients she needs. “By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want,” she tells Women Fitness. “First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round.”

4. Moms Need Food

Sophie.Guidolin.5Sophie Guidolin/Instagram

Guidolin has sensible advice for women trying to get back into shape after having a baby. “Moms need food!” she tells Women Fitness. “Too often, moms will prioritize making a healthy lunchbox for their kids, pureeing organic vegetables for their babies or cooking a healthy dinner for the whole family… but then subsist during the day on coffee, muffins or the kids’ leftovers. You can’t train without energy, you won’t sleep well on a sugar roller-coaster, and you certainly won’t get the fitness and physique results you want without planning your food. It’s as simple as making yourself a lunchbox when you make the kids’. Or cooking a double batch of dinner, and storing single-serves in the fridge to ensure you’ve got a wholesome meal on hand.”

5. Dreams and Determination

Sophie.Guidolin.6Sophie Guidolin/Instagram

Guidolin credits her parents with giving the confidence to reach her goals and follow her dreams. “They truly believed that [I can do anything] and allowed me to not only believe it but make decisions with that as my entire life philosophy,” she told Kidspot Australia. “It’s why I don’t flinch when the alarm goes off – I have an opportunity to create the life and career I want, so I leap out of bed ready to conquer the day. My body transformation has been years in the making and started not with the goal of winning a trophy but to prove to myself and my kids that you can do anything you set your mind to.”

Sophie Guidolin
Sophie Guidolin/Instagram
FACT CHECKED BY Alberto Plaza

Sophie Guidolin is sharing inspiration with her followers in her workout gear. In a new social media post the IFBB champ shows off her amazing body – including her flat abs – in a two-piece exercise set. “FOCUS ON WHAT YOU STAND TO GAIN,” she writes in the caption. “Too often, we focus on what we’re trying to LOSE. But true transformation happens when we shift our mindset to everything we stand to GAIN. When you make that shift, you start to enjoy the process, focus on your growth, and keep showing up. It’s not just about physical change - it’s about building strength, confidence, and resilience.” How does she approach diet and fitness? Here are 5 rules followers.


1. Rule 1: Exercise Every Day

Sophie Guidolin.1Sophie Guidolin/Instagram

Sophie exercises “3-4 in a normal week, 4-5 in the lead-up to a competition,” she tells Women Fitness. “The alarm goes off at 4:30am. I get up, get dressed, grab my overnight oats from the fridge (which I eat in the car), hit the gym for a weights session and am back at home before my four children are awake and ready to start their day.”

2. Rule 2: Use Fuel As Food

Chocolate,Coconut,Chia,Seeds,Overnight,Oats,On,A,Dark,WoodenShutterstock

Protein and carbs keep Sophie’s body fueled for fitness. “Overnight oats are my go-to and I make my own version of ‘Snicker Oats’ which I never get sick of – oats, water, chocolate protein powder, macadamia butter and maple syrup,” she tells Women FItness. “Overnight oats to provide protein and carbs to fuel my morning workout. Then I love eating a big lunch like butter chicken or teriyaki chicken with rice.”

3. Rule 3: Strength Training Over Cardio

Sophie Guidolin.2Sophie Guidolin/Instagram

“I LOVE weight training. I do minimal ‘traditional’ cardio, but a solid weight session can get your heart pumping as much as a cardio sesh – with a longer after-burn,” she says. For legs, I love squats, sumo deadlifts and hip thrusts. For abs, I actually find that the compound lifts train my core without the need for specific ‘ab’ workouts. For upper body, pull-ups are key. I love rows because they help with my posture (I have scoliosis) and like pull down as it helps develop the muscles required to assist in pull ups!”

4. Rule 4: Balance Macronutrients

Sophie keeps tabs on her macronutrients. “Macros stands for macronutrients – the ‘big three’ components of every food: fats, protein and carbs. By tracking your macros against your nutritional and body compositional goals, you can eat the foods you love and still get the body you want. First you work out your daily caloric intake, based on your body composition and activity level. Then you calculate your goal intake of fats, protein and carbs. Then you track your food (I use MyFitnessPal) to ensure you don’t over- and under-eat a particular macro. It’s a flexible way of mindfully eating, which allows me to eat out with my kids, travel without dietary restriction, and live lean year-round,” she tells Women Fitness.

5. Rule 5: Strive for 10 to 14 Reps

Sophie Guidolin.5Sophie Guidolin/Instagram

Sophie strives for a certain number of reps, she explains in a recent post. “There is a rep range of 10-14 that is the golden ticket to hypertrophy, where muscles whisper (or sometimes shout), ‘We’re growing, babe!’ 📈 It’s like baking the perfect cake - the right ingredients, the right time, and boom - masterpiece! 🎂 However, I like to focus on 4-6 reps (SUPER heavy!) then 10-14 reps and then a VOLUME day.... 42+ reps.. hahaha like my 8kg dumbbell curls,” she says.

Celeb News

IFBB Champ Elisa Pecini in Two-Piece Workout Gear Shares "Intense Routine"

"Ready, balanced meals make all the difference to my performance."

Elisa Pecini
Elisa Pecini/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.

Elisa Pecini is pontificating about the importance of nutrition in her workout gear. In a new social media post the IFBB champ exercises and discusses why it’s crucial to fuel your body with healthy food. “In the intense routine of workouts, cardio, work, keeping up with nutrition is essential. Having healthy, practical options makes it a lot easier to focus on what really matters. This is why having ready, balanced meals always on hand makes all the difference to my performance,” she writes in the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


1. Her Go-To Glute Workout

Pecini shared her favorite glute workout with Muscle & Fitness:

  • Machine Hip Abduction: 5 x 15 — Pecini adds a loop band just above her knees.
  • Smith Machine Reverse Lunge: 3 x 15 — Pecini performs these with her front foot elevated.
  • Landmine Sumo Deadlift: 4 x 12
  • Machine Weighted Glute Bridge: 4 x 12
  • Straight-leg Cable Glute Kickback: 4 x 12

2. Here Is Everything You Need to Know About Her Diet

“My diet changes several times during preparation but these are minor adjustments. It is composed of carbohydrates: rice, oats. Proteins: chicken, fish, egg white, whey protein and sometimes red meat. And lipids like avocado, nuts, peanut butter, olive oil,” Elisa told Mo Marketplace, “What changes in my off-season and pre-contest diet are the quantities as the foods are basically the same. In the off-season, I have 1 free meal a week, and most of the time it's a hamburger, but my favorite dish is to go to a good restaurant and eat grilled salmon with black rice and vegetables without having to weigh the food. I use supplements in my diets like whey protein, bcaa, glutamine, l carnitine, caffeine, pre-workout and all I use are from NewMillen because it’s the brand I know and trust, I don’t like to risk what I don’t know. In pre-contest 1200 to 1500 and off-season 2300kcal per day.”

3. Her Go-To Should Workout

Here is Elisa’s go-to shoulder workout, she revealed to Muscle & Fitness.

  • Standing Shoulder Abduction: Sets: 7, Reps: 12
  • Seated Unilateral Shoulder Abduction: Sets: 3, Reps: 12
  • Arnold Press: Sets: 3, Reps: 12
  • Dumbbell Front Raise: Sets: 3, Reps: 12
  • Upright Row: Sets: 3, Reps: 12
  • Dumbbell Crucifix Hold: Sets: 3, Reps: To failure

4. Only One Rest Day Per Week

“I train 6 days a week. My rest day is on the seventh day which is usually on Sundays. My training routine for the week varies a lot according to the competition phase, at the moment it looks like this: shoulder, buttocks, back, shoulder, buttock, and chest,” she told Mo Marketplace. “I always vary my workouts and never repeat the same workout, I always like the various stimuli, do slow, focused exercises, sometimes use a drop set, sometimes use more load but always maintaining the quality of movement and amplitude, for me variations in a workout are very important.”

5. Cardio

Elisa finishes off her workout by walking. “My cardio is always after the 30-minute workout I like to do with the treadmill at a moderate speed(a brisk walk),” she said. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Pauline Nordin
Pauline Nordin/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.

Pauline Nordin is getting sweaty in her workout clothes. In a new social media post the bodybuilder shows off her incredibly fit figure during an exercise session at the gym. “The lack of heavy looking equipment doesn’t mean the workout feels LIGHT. If it feels TOO LIGHT it does not matter how heavy it is, it’s all relative. But the mind usually stops all development in body, due to fear of reps past 21! The burn starts there, past the “honeymoon” phase of a workout, will you last and keep your passion and love for the game? I will because I keep it INTERESTING and I live to prove myself wrong about myself and to be my BEST PAULINE so I have THE BEST FRIEND IN ME FOR ME in this body life with a 100% guarantee of no fail no flake no let go. That’s the kind of partner I want in my life, someone I know without doubts will BE ALL I NEED AND ALL I WANT. So I’m that! ALL MY LOVE TO YOU ALL! I’ll share the podcast on my story then I will spend my weekend in solitude to meditate and just be happy, but first LEG DAY!!!” she captioned the post. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


1. How She Discovered Bodybuilding

Pauline discussed her road to bodybuilding to Simply Shredded. She explains that at 17 she was in the “not eating and doing 500 sit-ups a day” routine. “I accidentally bumped into a Muscle & Fitness magazine and saw the fitness model on the cover. I was terrified, she looked CRAZY, but in some way it caught my attention,” she said. “I realized it took dedication, discipline, a lot of exercise and a strict diet. I liked that and felt this was meant for me. I decided to become a pro bodybuilder, went to my first gym and told the trainer I was going to be onstage in 2002 (3 years later) and I needed to get muscular. Said and done, I trained nonstop for 3 years, went on stage and became the ‘Teen National Champ’ three years in a row and runner up in the Senior Division Under 52 kilograms 2 years in a row.”

2. Free Weights

Pauline relies on free weights, “1-8 reps, and old-school compound lifts,” she says. “I don’t have a set routine, but I am always including the compound basic movements like squats, presses, free weight rows, pull-ups. I don’t keep track anymore about sets and reps, I used to do it for a decade and then called it a day. As soon as I write up a routine I get the urge not to follow it so that’s why I improvise and go with what I have mentally prepared for myself the hour before.”

3. Cardio

Woman,Runner,In,Silhouette,On,White,Background.,Dynamic,Movement.,SideShutterstock

Pauline also does cardio. “I also do cardio 6 days a week. I alternate between short intense sessions (20 min) @ 85-90% MHR and slower ones at 70% MHR,” she says.

4. Her 3 Favorite Exercise

Here are Pauline’s 3 favorite exercises:

  1. Deadlifts: “Because they shape the whole body,” she says.
  2. Shoulder Presses: “Because they give the illusion of broader shoulders and a smaller waist,” she explains.
  3. Bent Over Barbell Rows: “The king of upper body muscularity,” she says.

5. Here Is What She Eats in a Day

“I super emphasize on veggies, I don’t eat grains except for wheat bran on ‘plan A’ days which is a ‘Veggie/Protein/EFA’ diet. On plan B days I refeed which means about 100-300% more calories and almost all carbs from oats, rice, pumpkin, jello pudding etc. I use lots of BCAAs and fish oil supplements in my diet as well. I am an AST sports science athlete and use their products and I follow my own diet concept: FIGHTER DIET!” Pauline says.

  • "Meal 1: Wheat bran, Whole flax cooked to Porridge, added vanilla Vp2, Cinnamon, Truvia
  • Meal 2: Egg whites, CLA & Fish oil
  • Meal 3: Egg whites
  • Meal 4: Pre workout shake with BCAA’s, Glutamine & Beta-alanine
  • Meal 5: Vp2 shake with BCAA’s, Glutamine, NAC
  • Meal 6: Veggies, Chicken or Egg whites or Pink salmon, some Shirataki noodles & mustard
  • Meal 7: Chocolate protein powder with cocoa powder and coconut shreds plus stevia to sweeten 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

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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 … 🤷🏻♀️👀😆❤️🙌”