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Evidence-Based

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

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

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

Stephanie Sanzo in Workout Gear Shares "Back and Biceps Workout"

Here’s how she stays in shape.

FACT CHECKED BY Alberto Plaza
Stephanie Sanzo
Stephanie Sanzo/Instagram
FACT CHECKED BY Alberto Plaza

Stephanie Sanzo is a fitness trainer and influencer. She even has her own clothing line. Sanzo recently shared a set of back and bicep workouts on Instagram. She captioned the post, “Here’s a workout to strengthen and build your BACK & BICEPS 🔥💪1. T Bar Rows 10,8,5,10. 2. Lat Pulldowns 4x10. 3. Single Arm High Rows 4x12ea. 4. Single Arm Cable Pulldown 4x15ea. 5. Preacher Curls 15,12,10,15. 6. Alternating Dumbbell Curls 4x15.” How does she stay so fit? Read on to see 5 ways Stephanie Sanzo stays in shape and the photos that prove they work.


1. She Builds Muscle

Sanzo shared her secrets for building muscle in this Instagram reel’s caption. “Here’s a simple formula to creating a well structured workout for muscle growth: ✅ Perform a Heavy Barbell Movement and focus on good technique to improve your overall strength. ✅ Perform a Machine Based Movement and focus pushing to failure to maximise growth. ✅ Perform a Unilateral Movement and focus on individual leg / arm strength to prevent imbalances. ✅ Perform an Isolation (Single Joint) Movement and focus on achieving a deep mind muscle connection to improve symmetry and muscular activation.”

2. She Works Her Legs

Sanzo doesn’t skip leg day. She shared some of her favorite workouts in this Instagram video. Sanzo captioned the post, “This workout was targeting the GLUTES & QUADS 🍑🦵SAVE this post and try it for yourself 📲1. Squats 10,8,5,10. 2. Cable Step Ups 4x10ea. 3. Hip Abductions 4x20ea. 4. Leg Press 4x10. 5. Leg Extensions 4x20.”

3. She Works Her Hips

Sanzo shared her favorite hip exercises in this Instagram post. She captioned it, “Do you know what all of these exercises have in common ?? 🤔They’re all movements that involve Hip Extension 💡The muscles that are activated during Hip Extension are the GLUTES as well as the Hamstrings & Lower Back 🔥Hip Extension movements are great to develop thickness / pop in the glute muscles 🍑Be sure to download my app LIFTit and try out the ‘Peach Strong’ Program for Glute Focused workouts (which contains similar movements to this).”

4. She Works Her Back

Sanzo makes sure to work her back. She shared her favorite exercises in this Instagram reel, captioning it, “Here’s a workout to strengthen and build your BACK & REAR DELTS 🔥💪SAVE this post and try it for yourself 💯🙌1A. Chin Ups 5x5. 1B. Straight Arm Cable Pulldowns 5x10. 2. T Bar Bent Over Rows 4x8. 3. Seated 1 Arm Rows 3x10. 4. High Cable Reverse Fly’s 2x20ea.”

5. She Works Her Shoulders

Sanzo shares her favorite workouts for different body parts on Instagram. In this reel, she’s seen doing shoulder exercises. Sanzo captioned the post, “Here’s a Quick but Effective Dumbbell Only Workout for the SHOULDERS & BICEPS 🔥💪This sort of workout is perfect if you’re short on time or equipment💡If this sounds like you - make sure you check out the Dumbbell Only Programs on my app LIFTit 📲(Available on both the App Store and Play Store). Otherwise SAVE this post and give this one a try for yourself 💯1. Hammer Curl into Lateral Raise 4x8. 2. Bicep Curl into Alternating Arnold Press 4x10. 3. Inward Leaning Single Arm Lateral Raise 4x12ea. 4. Single Arm Preacher Curl 4x15ea.”

More For You

Stephanie Sanzo
Stephanie Sanzo/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.

Stephanie Sanzo is a fitness trainer and influencer. She even has her own clothing line. Sanzo recently shared a set of back and bicep workouts on Instagram. She captioned the post, “Here’s a workout to strengthen and build your BACK & BICEPS 🔥💪1. T Bar Rows 10,8,5,10. 2. Lat Pulldowns 4x10. 3. Single Arm High Rows 4x12ea. 4. Single Arm Cable Pulldown 4x15ea. 5. Preacher Curls 15,12,10,15. 6. Alternating Dumbbell Curls 4x15.” How does she stay so fit? Read on to see 5 ways Stephanie Sanzo stays in shape and the photos that prove they work.


1. She Builds Muscle

Sanzo shared her secrets for building muscle in this Instagram reel’s caption. “Here’s a simple formula to creating a well structured workout for muscle growth: ✅ Perform a Heavy Barbell Movement and focus on good technique to improve your overall strength. ✅ Perform a Machine Based Movement and focus pushing to failure to maximise growth. ✅ Perform a Unilateral Movement and focus on individual leg / arm strength to prevent imbalances. ✅ Perform an Isolation (Single Joint) Movement and focus on achieving a deep mind muscle connection to improve symmetry and muscular activation.”

2. She Works Her Legs

Sanzo doesn’t skip leg day. She shared some of her favorite workouts in this Instagram video. Sanzo captioned the post, “This workout was targeting the GLUTES & QUADS 🍑🦵SAVE this post and try it for yourself 📲1. Squats 10,8,5,10. 2. Cable Step Ups 4x10ea. 3. Hip Abductions 4x20ea. 4. Leg Press 4x10. 5. Leg Extensions 4x20.”

3. She Works Her Hips

Sanzo shared her favorite hip exercises in this Instagram post. She captioned it, “Do you know what all of these exercises have in common ?? 🤔They’re all movements that involve Hip Extension 💡The muscles that are activated during Hip Extension are the GLUTES as well as the Hamstrings & Lower Back 🔥Hip Extension movements are great to develop thickness / pop in the glute muscles 🍑Be sure to download my app LIFTit and try out the ‘Peach Strong’ Program for Glute Focused workouts (which contains similar movements to this).”

4. She Works Her Back

Sanzo makes sure to work her back. She shared her favorite exercises in this Instagram reel, captioning it, “Here’s a workout to strengthen and build your BACK & REAR DELTS 🔥💪SAVE this post and try it for yourself 💯🙌1A. Chin Ups 5x5. 1B. Straight Arm Cable Pulldowns 5x10. 2. T Bar Bent Over Rows 4x8. 3. Seated 1 Arm Rows 3x10. 4. High Cable Reverse Fly’s 2x20ea.”

5. She Works Her Shoulders

Sanzo shares her favorite workouts for different body parts on Instagram. In this reel, she’s seen doing shoulder exercises. Sanzo captioned the post, “Here’s a Quick but Effective Dumbbell Only Workout for the SHOULDERS & BICEPS 🔥💪This sort of workout is perfect if you’re short on time or equipment💡If this sounds like you - make sure you check out the Dumbbell Only Programs on my app LIFTit 📲(Available on both the App Store and Play Store). Otherwise SAVE this post and give this one a try for yourself 💯1. Hammer Curl into Lateral Raise 4x8. 2. Bicep Curl into Alternating Arnold Press 4x10. 3. Inward Leaning Single Arm Lateral Raise 4x12ea. 4. Single Arm Preacher Curl 4x15ea.”

Celeb News

Bodybuilder Andrea Shaw in Two-Piece Workout Gear Shares "Another Leg Day"

"Having specific glute and hamstring focused days is something new for me..."

Andrea Shaw
Andrea Shaw/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.

Andrea Shaw is tackling leg day – in her workout gear. In a new social media post the bodybuilder shows off her amazing figure and impressive strength during an intense workout session at the gym. “Another leg day in the books. Having specific glute and hamstring focused days is something new for me as of this past prep but I’m enjoying it,” she captioned the Instagram clip. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.


1. Her “Life Is Bodybuilding”

Andrea devotes herself to staying in shape. “There is a lot that goes into it,” she told BarBend. “My life is bodybuilding — almost exclusively for three months out of the year. I have to give it my best.”

2. She Trains Every Day

“I train every single day,” she said. “The goal is to work out seven days a week and to train each body part twice a week. The average person training is hitting a body part once a week. So, after four weeks, they’ve only trained that body part four times. If I train everything twice a week, I’ve hit that body part eight times in that same four weeks.”

3. Back Day Workout

On back day she focuses on her lower back, lats, and traps, while indirectly working her biceps. She does 10 exercises performing sets at a fast pace.

  • Rack Pull: 5 x 8-12
  • Pendlay Row: 4 x 8-10
  • Barbell Shrug: 4 x 8-12
  • Barbell Upright Row: 4 x 8-12
  • Bent-Over Barbell Shrug: 4 x 8-12
  • Wide-Grip Pull-up: 2 x 6
  • Narrow-Grip Pull-up: 2 x 6
  • Bent-Over Straight Arm Pulldown: 4 x 12
  • Wide-Grip Pulldown: 4 x 12
  • Face Pull: 4 x 12

4. Chest and Glute Day Workout

Shaw does two chest-specific moves on these days, including the side-by-side chest press. She also does glute bridges into the workout with dumbbells and five sets of farmer’s carry.

  • Flat Dumbbell Bench Press: 6 x 8-12
  • Side-by-Side Chest Press: 6 x 8-12
  • Glute Bridge: 5 x 8-12
  • Farmer’s Carry with Dumbbells: 5 sets

5. Leg Day Workout

On leg day Andrea starts with warmups and then moves onto doing 25 total sets of a chosen exercise.For example, she might go on the leg curl machine, select a weight, and perform a single rep each, rest a minute, then do two reps with the same weight, followed by three, and on and on until 25 reps. She ends up doing 325 reps. “When I finish that, my legs are humming,” she joked.

Celeb News

Fitness Influencer Sonia Isaza in Two-Piece Workout Gear Shares "Upper Body Workout"

Isaza shares her top exercises for a strong, defined upper body.

Sonia Isaza
Sonia Isaza/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.

Sonia Isaza, a renowned fitness influencer, has built a large following by sharing her rigorous workouts on Instagram. Recently, she posted a clip highlighting her favorite upper body exercises, from lifting weights to push-ups, dressed in sleek black workout attire. Her post, captioned, “GOOD GOOD MORNING! 🙋🏽 ♀️Top rail work today! With the teacher @belen_workouts 🔥💪🏽,” showcases her dedication to strength and muscle definition. With her diverse workout routine, Isaza is committed to achieving and maintaining a powerful physique, inspiring her followers to embrace fitness for both health and resilience.


1. She Lifts Weights

In her Instagram video, Isaza is seen using a large dumbbell, a smaller one, and hand ones. Lifting weights has a lot of benefits. ACE Fitness states, “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.”

2. She Does Bicep Curls

Sonia Isaza.2Sonia Isaza/Instagram

Isaza is seen doing bicep curls with the smaller dumbbell in her Instagram video. Gymless states that this exercise has a lot of benefits, since it works a lot of muscles at once. “The primary muscles worked are the biceps and latissimus dorsi. The secondary muscles worked are the pectoralis major, rear deltoids, traps, teres major, abdominals, obliques, forearms, and posterior and anterior deltoid.”

3. She Does Push-Ups

Sonia Isaza.3Sonia Isaza/Instagram

Isaza is also seen doing push-ups in her Instagram video. This exercise is very beneficial. NASM states, “A push-up is an exercise you can do anytime, anywhere, but only if you learn the how, what, when, and why of it. Incredibly, this ONE exercise can help you torch calories, build and tone muscle, gain strength, and positively impact your overall fitness, function, and performance. Due to its versatility, mastering this exercise can be vital to unlocking your true fitness potential.”

4. She Does Tricep Curls

Sonia Isaza.4Sonia Isaza/Instagram

Isaza is seen doing tricep exercises, like curls, in her Instagram video. Doing tricep exercises has a lot of benefits. An essay in the IPL states, “Triceps are major muscles of the upper body which are useful for the movement of the arm. The triceps play a crucial role in ensuring that our shoulders are well-balanced. Arm flabbiness is a result of excess fat which results from changes that occur with age. Hormonal changes as one grows older cause a reduction in metabolic rate which means that fewer calories are burned during the day.”

5. She Does Ab Workouts

Isaza does a lot of ab workouts to stay in shape. In this Instagram video, she is seen doing things like plank slides and plank holds. The Mayo Clinic states that core workouts are very important. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

Celebrity Sightings In West Hollywood - April 1, 2023
MEGA/GC 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.

Stacy Keibler is breaking a sweat in her workout gear. In a new social media post the former WWE star shows off her fit-at-44 body in tight exercise clothes while executing a hardcore workout at the gym. “Get ready to feel the burn! 🔥 This workout is a game changer for a booty-pumping session,” she wrote in the caption, revealing all the details about her routine. “The best,” commented her Pilates trainer, Nonna Gleyzer. “Can’t believe how hot she still is,” added another follower. Do you want to try Stacy’s workout at home? Celebwell has the details.


1. Barbell Back Squats and Dumbbell Shoulder Press

Stacy.Keibler.4Stacy Keibler/Insatagram

Stacy starts with Barbell Back Squats, “a compound exercise that works multiple muscles” including all of your leg muscles – quads, hamstrings, calves, abductors,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. The move also works your back muscles and traps “because you have to squeeze your shoulder blades together to keep the bar on your back and not on your spine.” She does 10 reps, then moves onto Dumbbell Shoulder Press, doing 20 res, 10 on each side.

2. Smith Machine Curtsy Lunges and Smith Machine RDLs

Stacy.Keibler.3Stacy Keibler/Insatagram

Next up, Smith Machine Curtsy Lunges. Do 20 reps, 10 each side, she suggests. Then, Stacy does Smith Machine Romanian Deadlifts. An RDL, or Romanian deadlift is “one of the most top exercises for working the hamstrings (back of legs) and glutes (butt),” says Gamble. She does 10 reps.

3. More Dumbbell Shoulder Press’ and Smith Machine Sumo Squats

Stacy.Keibler.2Stacy Keibler/Insatagram

Exercise 5 is a Dumbbell Shoulder Press, 20 reps with 10 on each side. Then she does 10 Smith Machine Sumo Squats. How does a Sumo squat differ from a traditional squat? In a regular squat, feet are positioned shoulder length apart with toes and knees facing forward, just slightly turned out. However in a sumo squat your feet are in a wider stance and toes and knees are pointed in opposite directions.

4. More RDLs and Standing Mountain Climbers

Stacy.Keibler.5Stacy Keibler/Insatagram

For the 7th exercise, Stacy returns to Smith Machine RDLs doing 10 Reps, and the 8th, Standing mountain climbers, 20 reps, 10 on each side.

5. More Curtsy Lunges and Push Ups

She returns to Smith Machine Curtsy Lunges, 20 reps, 10 each side, and for her final exercise she does 10 Incline Push Ups.

Celeb News

WBFF Pro Stephanie Sanzo in Two-Piece Workout Gear Shares "Sumo Deadlift"

Dive into her workout routine and secrets to staying consistent.

Stephanie Sanzo
Stephanie Sanzo/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.

Stephanie Sanzo, a trainer, WBFF pro, and co-host of the Steph & Jamie podcast, inspires her followers with her dedication to fitness and consistency. She regularly shares her workout routines and tips on Instagram, offering a glimpse into how she maintains her incredible strength and physique. Recently, she posted a video of herself performing a sumo deadlift with a 145 kg (320 lb) barbell, demonstrating her impressive lower body strength. In addition to her training app, Lift It, Sanzo shares advice on staying disciplined, tracking progress, and using visualization to reach fitness goals. Here’s a look at her fitness routine and the mindset that keeps her motivated.


1. She Works Her Lower Body

Sanzo doesn’t skip leg day. She shared some of her favorite exercises in this Instagram video. Sanzo captioned it, “Here’s a workout to target your QUADS & GLUTES 🦵🍑SAVE this post and try it for yourself 👌🔥 1. Squats 5,4,3,5. 2. Walking Lunges 10,8,6,10. 3. Hack Squats 4x10. 4. Hip Thrusts 15,12,10,15. 5. Hip Abductions 4x15. Otherwise be sure to download my app @liftit.app to access my full training programs 📲Check my bio & start your 7-Day FREE Trial now 🙌”

2. She Does Rows

Sanzo loves doing rows to stay in shape. She shared this video of herself doing the three kinds of rows. Sanzo captioned it, “Here’s everything you need to know about ROWS… 👉 Wearing the Army Abs Zip Tank and Cargo Shorts by @firmabs_brand 🔥Rows can be performed with virtually any piece of equipment - but the major difference between all the various types of rows is the way your body is positioned 💡Here’s a guide between the 3 main positions:1️⃣ CHEST SUPPORTED POSITION 👉 This position is great to eliminate momentum & helps reduce the involvement of the core / lower back ✅ Best used to isolate the back & improve muscular activation of the back muscles 2️⃣ SEATED / KNEELING POSITION. This position is great to increase the range of motion of the movement & to develop core strength. ✅ Best used for building muscle throughout the entire back. 3️⃣ BENT OVER POSITION 👉 This position is great to develop strength in the posterior chain (from the back down to the glutes & hamstrings). ✅ Best used for powerlifters or athletes to improve their functional strength.”

3. She’s Consistent

Sanzo showed off her body transformation in this Instagram post. She revealed her secrets behind it in the caption. One thing Sanzo did was be consistent. “TAKE NON-STOP ACTION

👉 Make a commitment to be consistent above all else. ❌ Never wait for motivation & don’t expect to ‘feel like’ doing what needs to be done. ✅ Exercise the DISCIPLINE to follow the plan to the best of your ability regardless of how you feel.”

4. She Tracked Her Progress

A,Strong,Sportswoman,Is,Doing,Workouts,In,A,Gym,WhileShutterstock

In the previous Instagram post’s caption, Sanzo also revealed that tracking her progress was another thing she did. “TRACK YOUR PROGRESS 👉 Measure your results relentlessly ❌ Don’t leave things to chance (if you don’t measure it - you can’t manage it) ✅ Write down your stats, take photos & keep a record of EVERYTHING to ensure you remain on track and accountable at all times.”

5. She Uses Visualization

Sanzo also revealed in her Instagram post caption that visualization was another thing she practiced. “VISUALISE THE OUTCOME 👉 Regularly see yourself achieving it in your mind ❌ Working towards something that you feel incapable or unworthy of accomplishing will never work ✅ Take a moment each day to visualise yourself accomplishing your goal & experience the feelings that come with it (until you feel like you ARE 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 … 🤷🏻♀️👀😆❤️🙌”