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.

Tammy Hembrow Swears By These 5 Habits to Stay Fit at 30

Join her challenges for workouts, meal tracking, and more for a healthier lifestyle.

Tammy Hembrow during Australian Fashion Week.
Hanna Lassen/Getty Images

Tammy Hembrow is a fitness influencer and expert. She has her own app, called Tammy Fit. Hembrow has a lot of challenges on her app. Recently, she advertised a challenge with a workout video on Instagram. Hembrow captioned the post, “We are 3 days into our first @tammyfitapp challenge of the year & I am more motivated than everrrrr. (Sign ups are still open if you haven’t joined yet - there’s still time to catch up!! - link in bio). Soooo happy seeing so many of my girlies (and guys) in this challenge doing it with me!! And I CANNOT wait to see everyone’s results at the end of the 8 weeks. We got thissss 💪🏼”


She Does Pulldowns

Hembrow is seen doing pulldowns in her Instagram video. Piedmont reports that pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

She Lifts Weights

Tammy Hebrew is seen using dumbbells.

Tammy Hebrew/Instagram

Hembrow is seen doing a lot of exercises with weights in her Instagram video. ACE Fitness states that using weights to workout has a lot of benefits. “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”

She Tracks Her Meals

Hembrow likes to track her meals on her app. She talked about the benefits of this in the caption of this “What I Eat In A Day” Instagram video. “Make sure to take advantage of the calorie/macro tracking features in the @tammyfitapp during this challenge guys. It can be really helpful in reaching specific goals quicker. And it also can help educate you on your food choices when it comes to nutrition, ratios, hidden calories, overeating or under eating etc. honestly I’d recommend any beginner try it out just to get a good feel for how you’re fuelling your body!! I feel like when people think of ‘meal tracking’ it can be seen as something that seems restrictive or something only bodybuilders do. When in reality it can be such a helpful tool and you can learn things that will actually encourage long term habits 🫶🏼🫶🏼”

She Loves Bananas

Tammy Hebrew has a banana snack.

Tammy Hebrew/Instagram

Hembrow is seen enjoying bananas in her “What I Eat In A Day” Instagram video. The Cleveland Clinic states that bananas have a lot of benefits. “A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement. Magnesium is involved in many processes in your body, including: Blood pressure. Blood sugar levels. Building proteins. Maintaining bone. Muscle function. Nerve function.”

She Loves Cottage Cheese

Tammy Hebrew's snack the contains banana and cottage cheese.

Tammy Hebrew/Instagram

Hembrow is seen enjoying her bananas with cottage cheese in the previous Instagram video. Cottage cheese is very healthy. UCLA Health reports, “Cottage cheese’s protein content and low calories make it an ideal food for weight management. Research shows that whether you are trying to lose weight or reduce your risk of overweight or obesity, eating a high-protein diet can help you feel full and satisfied for longer.”

More For You

GettyImages-1170441694-crop
Axelle/Bauer-Griffin/WireImage
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.

Model Tammy Hembrow has never been afraid of showing off her toned body on social media. She just shared a new set of bathing suit photos on Instagram. In them, Hembrow wore a floral bikini, and enjoyed time in the sun. Naturally, she captioned the post, “Sunny Sunday.” How does she stay so fit? Read on to see 5 ways Tammy Hembrow stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Does At-Home Workouts

Saski Collection - Event - Afterpay Australian Fashion Week 2021Brendon Thorne/Getty Images

Hembrow spilled some of her wellness secrets to Women’s Health. She says that she likes to do a lot of at-home exercises. “I will often do some workouts from my at home booty program,” she says. “You only need dumbbells, or I will do a HIIT workout in the lounge room.”

2. She Does HIIT

Fashion Nova x Cardi B Collection Launch Party - ArrivalsSteve Granitz/WireImage

One kind of at home workout Hembrow likes to do is an HIIT workout. She tells Women’s Health that she likes to make HIIT videos for her YouTube channel. “I recently posted an at home HIIT workout on my YouTube channel. I did it in the process of moving house when I was really feeling the need for a pick-me-up."

3. She Gets Enough Protein

2019 MTV Video Music Awards - ArrivalsAxelle/Bauer-Griffin/WireImage

Hembrow broke down her diet to Women’s Health. She says that she makes sure to eat enough protein each day. One thing she does is use supplements and shakes to help her do so. “For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” she explains.

4. She Eats Complex Carbs & Healthy Fats

Oatmeal,Porridge,With,Strawberries,,Almonds,And,Banana,In,White,Bowl.Shutterstock

Hembrow makes sure to eat a balanced diet. And that includes fat and carbs. However, she makes sure she’s getting good options for both. “I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats,” she tells Women’s Health.

5. She’s Consistent

Consistency is a big part of Hembrow’s workout routine. She stressed the importance of it in this Instagram video. “You get out what you put in,” she writes. “Working out you gotta stay consistent & put in the work.

3rd Annual #REVOLVEawards - Arrivals
Presley Ann/WireImage
FACT CHECKED BY Anna Bechtel
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.

Tammy Hebrow is bumping along! The Aussie fitness influencer shows off her growing baby bump in a bathing suit in her most recent Instagram snap. In the caption, the mother-of-two (soon to be three!) reveals one of her biggest health tips. What is it? Read on to find out and see 4 other ways Tammy Hebrow stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Meditates

“Meditating really changed my life when I first really discovered its power,” she writes in her post. “One of the first times I tried it I got into a deep meditation & had a full out of body experience completely disconnected from my physical being and there was really no looking back from there. I decided then I would dedicate my life to becoming the healthiest happiest version of myself. Meditating for even just 10 minutes a day can help relieve stress, calm your mind & clear it of negative thoughts, and help you really focus on the present 🍃 There’s no doubt in my mind meditation has helped me not just in daily life but even in my businesses & creativity.”

2. Exercise Makes Her Feel Better

Saski Collection - Event - Afterpay Australian Fashion Week 2021Don Arnold/WireImage

One of the ways Tammy motivates herself to workout is by reminding herself how good it makes her feel. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids,” she told New Idea. “I honestly feel better when I get my workout in, less sluggish and I find it easier to keep up with my kids. Whether it’s a gym workout or HIIT home workout I always try to fit it in when I can.”

3. She Works Out 3 to 4 Times Per Week

Christian Cowan AW/20 Fashion ShowPaul Bruinooge/Patrick McMullan via Getty Images

Tammy works out three to five days a week. Her sessions include a little cardio and heavy weights. “I will often do some workouts from my at home booty program – you only need dumbbells, or I will do a HIIT workout in the lounge room,” she told New Idea.

4. Her Diet Is Clean and “Boring”

Klarna STYLE360 Hosts Saski Collection By Tammy Hembrow Presentation/See & ShopThomas Concordia/Getty Images

Tammy revealed to New Idea that she maintains a very clean diet. “For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” she says. "But I didn’t supplement my meals with these it was always a combination of both. I needed to eat lots to build that area so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats.” For breakfast she usually eats oatmeal, infused with protein powder. Then, post workout, a protein shake, “and love to eat fish, chicken, turkey, beans and vegetables,” she adds. “I’ve been trying to cut back on meat lately which I have found difficult. I usually end my day with oats and protein again. Boring I know!”

5. She Eats Every Few Hours

The Hembrow Sisters Shoot Global Campaign For boohoo CollectionChris Hyde/Getty Images

Another one of Tammy’s diet secrets? She consumes tiny, but regular meals. “I eat every two to three hours,” she told New Idea. Make a smoothie part of your day; it's a great snack. Use a nut milk and plant-based protein for best results, plus some frozen fruit, spinach and half a frozen banana. Not only do frozen bananas provide a luxurious creaminess and natural sweetness to smoothies, but studies have shown bananas to positively impact gut health by increasing the good bacteria in our bellies and helping to reduce bloat. Better yet, they’re a cinch to prepare. I recommend freezing 10–12 at the beginning of each week. Carefully peel the banana so that it stays intact. (Do not make the mistake of freezing the banana with the peel on, which just basically gives your fruit a bullet-proof vest that you won’t be able to penetrate.) Discard the peel and cut each banana in half. Place up to 12 peeled banana halves into a resealable plastic freezer bag. Remove the air from the bag and seal tightly.

Saski Collection - Event - Afterpay Australian Fashion Week 2021
Brendon Thorne/Getty Images
FACT CHECKED BY Anna Bechtel
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.

Fitness app designer and fashion maven Tammy Hembrow is currently expecting her third child, and she also decided to enjoy a day at the beach. Hembrow posted a series of photos and videos on Instagram of her and her family spending time by the water. She also posed in a green bathing suit, looking stunning. She captioned the post, “Days like these.” Read on to see 5 ways Tammy Hembrow stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Works Out Her Back Muscles

Not many people can remember to work out their back muscles, but Hembrow always does. She posted this reel on Instagram of herself doing back and bicep exercises, including lat pulldowns, single lat pulldowns, and bent over dumbbell rows. She wrote in the caption, “Back is my current faaaave. And it is SO beneficial to help with aches/pains & help support my growing belly.”

2. She Strength Trains

Hembrow has never been afraid of lifting weights and doing strength training exercises. She’s posted several videos on Instagram of herself using weights and strength training. In this series of videos, Hembrow is seen doing tricep and shoulder workouts with dumbbells, lifting a barbell, and pulling a cord.

3. She Doesn’t Skip Leg Day

Hembrow has some impressive legs, and she does a lot of lower body workouts to get them. She’s posted several reels and videos on Instagram of herself doing lower body exercises, including this compilation. In that post, Hembrow is seen doing squats with a barbell and a hand weight, elevated lunges with weights, and donkey kicks.

4. She Works Out While Pregnant

Despite being pregnant with her third child, Hembrow is still finding the time and energy to hit the gym. And she’s doing some intense workouts. She posted this reel on Instagram of herself doing strength training exercises, and captioned it, “18 weeks and getting it done.”

5. She Makes A Protein-Packed Smoothie

In addition to working out, Hembrow also eats a healthy diet, and tries to get a lot of protein into her diet. One of the ways she does this is by making a smoothie that features blueberry cheesecake protein from Women’s Best. She shared her recipe with her Instagram followers in this reel, and it includes a frozen banana, almond milk, shredded coconut, and matcha powder.

Christian Cowan AW/20 Fashion Show
Paul Bruinooge/Patrick McMullan via 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.

Australian YouTube influencer and fitness guru Tammy Hembrow offered recent advice about working out in a gym. “If they're not putting in the effort. If they're not doing the work out slow and controlled and focusing on mind muscle control,” you’re not going to get much out of that workout,” Hembrow posted. Just this week she posted a photo of her having the “funnest day with the funnest humans.” How does she stay so fit? Read on to see five ways Tammy Hembrow stays in shape and the photos that prove they work. And to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Works Out Frequently

Hembrow works out hard to maintain her trim physique. She trains three to five days a week, lifting weights and doing cardio. It's generally recommended to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be broken down into sessions of any length, and it's generally best to spread the workouts out over the week rather than trying to do them all in one or two sessions. However, the specific amount of exercise that's right for you will depend on your age, fitness level, and other factors. It's important to consult with a healthcare provider or a fitness professional to determine the best exercise plan for your individual needs.

2. She Eats Protein

The Hembrow Sisters Shoot Global Campaign For boohoo CollectionChris Hyde/Getty Images

“For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” Hembrow said. Lean proteins, such as those found in chicken, turkey, fish, and beans, are an important part of a healthy diet. They provide a range of benefits, including:

  1. Building and repairing tissues: Protein is a key component of many tissues in the body, including skin, hair, and muscles. Consuming enough protein can help your body repair and rebuild tissues after injury or surgery.
  2. Maintaining muscle mass: Protein is important for maintaining and building muscle mass, especially as we age. This can help with weight management and physical function.
  3. Supporting immune function: Protein is involved in the production of immune system cells, and consuming enough protein may help support a healthy immune system.

3. She Does High-Intensity Training

Saski Collection - Event - Afterpay Australian Fashion Week 2021Don Arnold/WireImage

“I will often do some workouts from my at home booty program,” Hembrow said. “You only need dumbbells, or I will do a [high-intensity interval training] workout in the lounge room.” High-intensity interval training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest or lower-intensity activity. HIIT workouts can be adapted to suit a wide range of fitness levels and can be done with a variety of exercises, including cardio, strength training, and functional movement. One of the key benefits of HIIT is that it can be an efficient and effective way to improve cardiovascular fitness and burn calories. Research suggests that HIIT may be more effective at improving cardiovascular fitness than steady-state exercise, and it may also have other health benefits, such as improving insulin sensitivity and reducing body fat. HIIT workouts can vary in length and intensity, but they typically involve performing an exercise at maximum effort for a short period of time (such as 30 seconds to a few minutes) followed by a period of rest or lower-intensity activity (such as jogging or walking). This cycle is repeated a number of times, and the overall workout can last anywhere from a few minutes to an hour or more, depending on the specific program.

4. She Eats Frequently and Enjoys Protein Shakes

“I eat every two to three hours,” Hembrow said. “For breakfast I usually eat oats with Women’s Best protein powder. I always have protein shakes after my workouts and love to eat fish, chicken, turkey, beans and vegetables.” The best protein shake for you will depend on your individual needs and goals. Here are a few things to consider when choosing a protein shake:

  1. Protein source: Protein shakes are made with a variety of protein sources, such as whey, casein, soy, pea, and rice. Some people may prefer one source over others based on personal preference or dietary restrictions.
  2. Amount of protein: Protein shakes can contain different amounts of protein per serving, ranging from as little as 5 grams to as much as 30 grams or more. The amount of protein you need will depend on your age, sex, weight, and activity level.
  3. Other ingredients: Protein shakes can contain a range of other ingredients, such as carbs, fats, vitamins, and minerals. Consider what other nutrients you need and whether the shake you're considering provides them.
  4. Taste: Protein shakes can come in a variety of flavors, so choose one that you enjoy and that you'll be more likely to drink regularly.

“I needed to eat lots to build that area, so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats,” Hembrow said. Carbs can affect blood sugar, according to the Cleveland Clinic. Eating a lot can raise blood sugar levels, which puts you at risk for diabetes. But eating too few carbs can have the opposite effect, raising the risk of hypoglycemia, which is bad for your health.

GettyImages-1136482798-crop
Frazer Harrison/Getty Images
FACT CHECKED BY Anna Bechtel
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.

Tammy Hembrow, the Instagram model, fitness maven, and YouTuber, is currently expecting her third child. And she and her boyfriend are spending time at their native Australia’s beaches. Hembrow posted an adorable photo of her happy couple lounging on the sand. She wore a bright pink bathing suit. “🌺♥️ our lil beb in there 🥰🥰 we can’t wait to meet you,” she captioned it. How does she stay so fit? Read on to see 5 ways Tammy Hembrow stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


1. She Eats Healthy When She’s Pregnant

Hembrow has an incredible post-baby body, which ​​has led several women clamoring for her secrets. She revealed that one of her biggest secrets was eating healthy while she was pregnant. “What helped me bounce back is definitely how I ate and trained as I was pregnant,” Hembrow said in a YouTube video. “I ate very clean, I had a lot of veggies, a lot of protein, and I tried to only limit my treats to the weekends, so during the weekdays I was eating clean all the time.”

2. She Stays Motivated

Saski Collection - Event - Afterpay Australian Fashion Week 2021Don Arnold/WireImage

In the same vlog, Hembrow says one of her best post-baby weight loss secrets is staying motivated. She says that this helped her stay consistent with working out. “What kept me going is how I wanted to look after the baby,” she says. “I knew I wanted to get fit again after the baby, and be in the best shape I could be, so I wanted to make it easier for myself by staying active while I was pregnant. I wasn’t in a rush or anything, but as soon as I got home I was eating clean, I was wearing the postpartum binder, and then I started working out about six weeks after the birth.”

3. She Does Workouts At Home

2019 MTV Video Music Awards - ArrivalsDimitrios Kambouris/Getty Images

While Hembrow does like to visit the gym every now and then, she mostly works out at home. She says that her workouts aren’t super complicated, and don’t take that much time, so she can easily slide them into her schedule. “I will often do some workouts from my at home booty program – you only need dumbbells, or I will do a HIIT workout in the lounge room,” she says to New Idea.

4. She Gets Enough Protein

Grilled,Chicken,Breast,With,Salsa,Pineapple,,Avocado,And,Sweet,RedShutterstock

Hembrow has a muscular figure, and in order to maintain that, she makes sure to get enough protein into her diet. She says that she goes for supplements like powders, and lean proteins like turkey. “For me, lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed, so supplements like protein shakes helped too,” she tells New Idea.

5. She Eats Complex Carbs

The Daily Front Row's 5th Annual Fashion Los Angeles Awards - ArrivalsFrazer Harrison/Getty Images

Hembrow tells New Idea that she isn’t afraid to incorporate carbs into her diet. However, she says that she mostly eats complex and healthy carbs, as opposed to the simple ones that people tend to avoid. “I needed to eat lots to build that area so I also ate lots of complex carbohydrates like brown rice, oatmeal, potatoes and healthy fats.”

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 … 🤷🏻♀️👀😆❤️🙌”