Ellie Goulding in Boxing Gear Shares “No Cap” Sparring Workout

British singer Ellie Goulding entered 2024 fighting fit and ready for action. Goulding, 37, shared a video of herself sparring with trainer Ruth Raper, dressed in black Adidas shorts and a black tank top for her boxing workout. “No cap. Thank you @ruth_london_90 🤙🏼🙃,” she captioned the post. “Well done girl,” Raper commented. Goulding’s relationship with wellness has changed over the years—here’s how she stays fit, happy, and full of energy.

1. Exercise and Smoothies

Goulding starts her day with a good workout before making a green smoothie. “My morning routine will be some kind of workout, whether it’s Barry’s [Bootcamp], yoga, or even a run outside,” she told The Cut. “I go between New York and London so there’s always interesting runs to do. At the moment I’m loving running to Goldie’s I Adore You. I’m such a big fan of old-school U.K. drum and bass. I usually use the Apple/Nike watch to track my runs. I’ll shove a bunch of things in a NutriBullet — kale, cucumber, water. I try and have a smoothie every day, it’s really filling with protein powder. I love using Vega, because it is vegan and tastes fantastic, and maca powder. Spirulina doesn’t taste great but can easily be masked by a banana and some almond butter.”

2. Aspiring Vegan

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Goulding calls herself an “aspiring vegan”. “It’s challenging, but not impossible,” she told Shape. “You just have to eat or drink a lot of greens. I make green juice for myself almost every day. I put in things like bananas, avocado, spinach, broccoli, whatever's in my fridge, really. Sweet-potato fries and salad are my absolute favorites. They make the perfect meal. I eat a lot of quinoa and nuts, too, but I also love eating chips. It’s actually easy to be a bad vegan because a lot of junk foods are vegan!”

3. Yoga and Treadmill Workouts

Goulding loves both low-intensity and high-energy workouts. “There is a brilliant online yoga school called YogaGlo. For a monthly subscription you can take any class and you can choose the difficulty level and the duration. It’s perfect for someone always on the move,” she told The Cut. “Barry’s is so good. Especially if you start on the treadmill you have no choice but to get right into it. Your heart rate is up within a couple of minutes. Once your heart rate is up, it’s natural to be in the zone. I think if your heart rate is up, it’s connected to your brain in an animalistic sense — your brain is telling you that you’re ready to fight, you’re ready to go.”

4. Fitness Tips

Goulding knows when her body needs more rest and recovery. “[I] slowed down to the extent that I sometimes ‘did nothing’, which also included reading a book (which is of course ‘doing something’, but you get my point!),” she wrote in her book Fitter. Calmer. Stronger. “If I was feeling stressed, I would swap a run for a gentle yoga session. If I felt overwhelmed, I would go for a gentle jog in a park, focusing on breathing and keeping my pace slow. Only when I felt well rested, had eaten properly and felt like I had the necessary reserves of energy would I allow myself to go all out with a fast run or HIIT session.”

5. Loving Fitness Again

Goulding went from overexercising to developing a more kind and nurturing relationship with fitness. “It was obvious from looking around that it was possible to have a healthy relationship with diet and fitness, and in fact these things could underpin a happy and productive life,” she wrote in her book Fitter. Calmer. Stronger. “As I began to slow down, even occasionally doing nothing (a state which I now cherish), I became determined that I would find a way of balancing all of this so that healthy living was truly healthy and where my physical and mental health could support my life without completely defining it.”

UFC Star Michelle Waterson-Gomez doesn’t need extra plates when she’s doing dips at the gym—something she makes fun of in an Instagram post. Waterson-Gomez, 38, shared a video of herself wearing black leggings and a gray t-shirt, doing an upper body workout with the text “When you got a built in weighted… 😅” written over the video. “It’s a struggle lol 😆,” she captioned the post. “Relatable 😅🫠,” a fan commented. Here’s how the MMA star trains, eats, and lives her fittest fighter life.

1. Drills, Boxing, and Tabata

Waterson-Gomez says when it comes to training, nothing is more important than drills. “I also like shadow boxing which is like fighting an imaginary opponent,” she told Women Fitness. “Shadow boxing allows you to fix your mistakes and make your movement smooth so that it becomes second nature. Doing bag work is also a good workout routine. It allows me to work on my power and footwork. One of my favorite things to do to improve my stamina are tabatas. 20 seconds high intensity, 10 seconds rest, seven times, then rest for one min in between sets. Do it three times. This is a very short but very effective way to build your explosive muscles.”

2. Training Diet

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Waterson-Gomez is strict with her diet when she’s training to fight. “I stay very hydrated, and eat very clean,” she told Women Fitness. “I try to stay away from processed, fried foods. Towards the end of my camp I stick to leaner meats and lots of green veggies.”

3. Fighting Beauty

Waterson-Gomez refuses to be boxed in by stereotypes of what a fighter should look like. "When I talk to people that have no idea that I fight, their first thing they say is, "Really, you fight? You don't look like a fighter,'" she told PeopleStyle. “I'm like, 'Well, what are fighters supposed to look like?' Some of us like to wear makeup, the red lips, the sexy black dress [too]."

4. Shaped by Martial Arts

Waterson-Gomez says martial arts has shaped who she is today and she couldn’t be more grateful. “It gave me a voice when I was too afraid to speak,” she told Numéro Netherlands. “It gave me the courage to take action when I was petrified with fear. There have been so many times throughout my life when Ifelt lost or stuck, and I leaned on my training as a martial artist to help guide me. Martial arts taught me to be humble, patient, persistent and driven.”

5. Love For Julie Kedzie and Holly Holm

Waterson-Gomez is inspired by and has great respect for fellow fighters Julie Kedzie and Holly Holm. “These ladies inspire me in more ways than one,” she told Women Fitness. “Outside of being amazing people, they carry the spirit of true warriors and I have learned so much from them. I have sweat, bled, cried and celebrated with these two and I would do anything for them.”

Angela Hill is a MMA Fighter, known as Overkill. She recently shared a training video on her Instagram. Hill captioned the video, “BACK AT IT! Quick round in my new @shadowfightgoods gloves after a killer @erodingweakness session at @weckmethod. Me and my team, were motivated, hungry, ready to get what’s ours.” How does she stay so fit? Read on to see 5 ways Angela Hill stays in shape and the photos that prove they work.

1. She Does Conditioning Workouts

Hill shared her daily routine in an interview with ESPN. She says that the first workouts she does are conditioning ones. “I get to the gym at about 8 a.m. ET to get in a quick conditioning set. Here, I'm doing squat raises with just the bars so my arms don't snap off. This is one of my least favorite exercises because it targets a lot of small muscles I'm not used to using. I'm working my way up to a heavier weight but the bar will do for now. After this I'll move on to squats, lunges and presses. Conditioning is my least favorite part of training. It's repetitive, boring and hard. I like to think of it like taking medicine; you hate it in the moment but the results keep you coming back.”

2. She Trains With Her Husband

Hill tells ESPN that she likes to train with her husband. “Adam isn't just my husband, he's my sparring partner, coach, corner man, nutritionist and daily motivator. He's a pretty good catch. Right here he is pulling an eyelash out of my eye. He probably punched the lash loose a few minutes ago doing slip-and-counter drills. That's when your pad holder throws a pad at your face, you duck under it, making him miss, and then you attack while he recovers his balance. Sometimes you forget to duck, ha-ha!”

3. She Does Muay Thai

Hill naturally does a lot of fighting to train. She tells ESPN that she does Muay Thai. “Muay Thai is basically kickboxing with the addition of elbows and knees. It's the most brutal striking martial art and a very intense workout. It helps me in the ring because in MMA the fight always starts standing, so being able to punch, kick, elbow and knee your opponent without getting tired is essential.

4. She Doesn’t Freak Out

Hill shared how she prepares for fights with Yahoo Sports. She says that she doesn’t try to freak herself out before a fight. “The more I get in there, it just feels like another day at work doing my job. The secret to me is that I’ve forced myself to take every day one day at a time. When you build up fight day to be this massive event that could be life-altering, then it could really mess with your psyche and mess with your confidence.”

5. She’s Taking Risks

Hill tells Yahoo Sports that she wants to push herself and take risks. “It’s been hard for me because I do have a technical background and I am a very technical fighter. Opening up is always hard for me because I’m like, ‘Well, if I do this, I might be off-balance. Or if I do this, that could happen. But sometimes, that can hold you back. So I’ve been more open to taking risks and believing in the fact that even if I [expletive] up, I can probably fix it so I shouldn’t hesitate to go. So now I just try to hit, try to score and try to hurt them. It’s been working and fights have been going my way.”

Paty Cantú is a very successful singer with a massive fan base. In May, she did a campaign with the brand Puma. She shared some highlights from a shoot on Instagram. Cantú wore a light pink and white sweatshirt and sweatpants. She captioned the post, “Find this look from @andreaenlinea and many more at @pumamexico.” How does she stay so fit? Read on to see 5 ways Paty Cantú stays in shape and the photos that prove they work.

1. She Works Out Regularly

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Cantú shared her workout secrets with Glamour. “I try to do at least 40 minutes of exercise every day that I can, it doesn't matter if I'm leaving work and I'm wearing makeup and then I have to shower again. And even if I do them at six in the morning, I try to give myself that space for my 40 minutes of functional exercises, which are a combination of strength, resistance and balance exercises.”

2. She Takes Care Of Her Hair

Cantú shared her hair care secrets with Glamour. “I always apply moisturizing treatments while I bathe and then I apply the ones that you have to leave on all day. I don't paint it, I did it, but I haven't done it in a long time. Also, I set it free! My hair is naturally Chinese so I leave it loose and natural so as not to do so many processes and subject it to many temperature changes.”

3. She Boxes

Cantú likes to box to stay in shape. She shared this video on Instagram of herself boxing at the gym. Cantú captioned the post, “Boxing Saturday! Practicing my compatriot's gloves...and yes, they stick harder! Hahaha #training #canelo #box”

4. She Does Pilates

Cantú likes to do Pilates to stay in shape. She shared this post on Instagram of herself doing different Pilates workouts on a ball. She captioned the post, “It's been like a year since I uploaded one of these but here you go! #WOD. This workout is 35/40 mins long. All it takes is a pilates ball! 1. Lizard - iron - peak 20 2. Puentes 15 3. Bicicleta 10 4. Alacranes 20 5. Chest press 20. 4 laps!”

5. She’s All About Women Empowerment

In an interview with Billboard, Cantú talked about the importance of female empowerment in the music industry. “I think that the world is listening right now. Many things have had to happen for this moment to come and we just need to not stop, and we’re not stopping. To me, it makes me feel so proud to see my friends, my fellow singers…so many women, we are telling the world how we see it in new music that we’re writing today because we’re not stopping on making new music.”

She said on Instagram, “you ain’t gotta like it, long as God love it! Can’t match my energy.” As she radiates joy and confidence while dancing, it’s clear to see why Shields is a fitness inspiration. The professional MMA fighter and boxer with world championships on her resume of wins, is an inspiration in every way. She prioritizes her health and wellness, putting fitness at the forefront and having a great attitude about it. Here’s what she does to maintain her mental and physical strength.

1. She’s extremely athletic

I guess they shouldn’t come as much of a surprise, but as a world champion, she’s quite athletic when it comes to MMA and boxing. “It’s important for me to be recognized as a two-sport athlete because I want to show that I can do both,” she said. “After all my boxing accolades, there’s still a rule in which boxers don’t go to MMA. I want to change that — and show that I am the GWOAT of combat sports because I can do both.”

2. She strength trains

She focuses on strength training. “My boxing routine requires strength and conditioning workouts in the morning. Then I’ll train again with another two- to three-hour boxing session. I’ll hit the bag or pads with my coach and work on certain combinations. Then it’s working on the game plan and watching film. All that is about three hours.”

3. She does wrestling drills

She makes time for wrestling drills. “I’ll work on wrestling drills for about 45 minutes, then learn how to fight off the cage and against it, also learn how to take somebody down when they’re trying to resist.” According to FloWrestling, “if I were to explain it to a parent looking to put their son or daughter on the mat, there are five things I’d pinpoint as some of the biggest benefits of wrestling; discipline, mental toughness, confidence, physical fitness, and camaraderie.”

4. She does kickboxing

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She enjoys kickboxing and jiu-jitsu specifically as part of her workout. “Two hours later, I have kickboxing, then it’s jiu jitsu. That’s a full day for me every day — unless I break the routine and say, “You know what? I’m gonna give myself a rest.”” According to the Cleveland Clinic, “when you’re feeling tense and frustrated, a good workout can help. Fitness boxing, which is a form of exercise that has roots in traditional boxing, offers a safe outlet for your emotions — not to mention an awesome workout.”

5. She takes a break if she needs to

She prioritizes taking a break if her body needs it. “Having a routine is a great thing for any athlete, but sometimes adding something new to a routine or just giving yourself a break is necessary. If you’re training several times a day all week, by Friday, your body will wear down. I think that messes with some people when they’re unable to finish out the week. When my body says, “Hey, chill out, Claressa,” I’m more than willing to chill out and give my body a rest or cut a workout short.”