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

MMA Fighter Mackenzie Dern in Two-Piece Workout Gear is "the Best"

Dern's journey from pregnancy to MMA success is truly inspiring.

Leah Groth
By Leah GrothDec 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Mackenzie Dern on the scale during the UFC 298 ceremonial weigh-in at Honda Center.
Cooper Neill/Zuffa LLC via Getty Images
Leah Groth
By Leah GrothDec 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness


Mackenzie Dern is throwing punches – in her workout gear. In a new social media post the MMA fighter shows off her moves and her fit figure in a two-piece exercise set while fighting. The photos were shared by Jaxxon Podcast. “The BEST!” commented a follower. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Restarting Her Body After Pregnancy

Mackenzie became a mom in 2019, which changed her body. “My pregnancy kind of restarted my whole body,” she told the New York Post. “I had a really high fat percentage before I got pregnant. And then breastfeeding and Moa getting [bigger] inside of me, she took a lot of my body fat. I lost a lot of muscle during my pregnancy,” she continued. However, she maintains she was able to reprogram her diet, and “was almost able to start from zero again,” she continued. “I’m getting muscle, I’m working my strength training, and I’m keeping my body fat low. I’m in a way better place now, thankfully.”

Surfing

Mackenzie described her ideal day to the New York Post. “Wake up. Go surf then after get a tan. Just relax on the beach tanning. I like to just lay in the sun,” she said. According to the Australian government’s Better Health, surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength, which also strengthens from the paddling, and leg and core strength. “Once you’re standing up on the board, strong legs and a strong core will keep you up,” they say.

Functional Training

Mackenzie is a fan of functional training. “I dedicated myself 100 percent, but my training was different than before,” Mackenzie told Women’s Health about her new and improved post-pregnancy approach to fitness. “I did more functional training, foc

Strict Diet

Popular,Sushi,Roll,-,Philadelphia,With,Salmon,And,Cream,Cheese.Shutterstock

Mackenzie’s diet is super strict. “I can tell you 10,000 excuses but I really believe what happened with my weight was way back months ago in my last fight. I think it’s my diet, I need to get my diet right,” she explained at a UFC 224 post fight press conference after failing to make weight. Sushi and Brazilian barbecue are two of her favorite meals, she told the New York Post.

Jump Roping

Mackenzie enjoys jump roping. “One step closer everyday! One more battle coming! Always believe in yourself! Be your biggest supporter! No one else can do the work for you, it’s your dream, it’s your hard work! “ she added in a motivational caption. “Not only can the repetitive movement of skipping rope elevate your heart rate, work muscles in the arms and legs and burn calories, it may even provide a quick jolt of joy,” says Nike.

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Fitness

MMA Fighter Mackenzie Dern is "the Best"

Dern's journey from pregnancy to MMA success is truly inspiring.

Mackenzie Dern on the scale during the UFC 298 ceremonial weigh-in at Honda Center.
Cooper Neill/Zuffa LLC via Getty Images
Leah Groth
By Leah GrothDec 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.


Mackenzie Dern is throwing punches – in her workout gear. In a new social media post the MMA fighter shows off her moves and her fit figure in a two-piece exercise set while fighting. The photos were shared by Jaxxon Podcast. “The BEST!” commented a follower. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Restarting Her Body After Pregnancy

Mackenzie became a mom in 2019, which changed her body. “My pregnancy kind of restarted my whole body,” she told the New York Post. “I had a really high fat percentage before I got pregnant. And then breastfeeding and Moa getting [bigger] inside of me, she took a lot of my body fat. I lost a lot of muscle during my pregnancy,” she continued. However, she maintains she was able to reprogram her diet, and “was almost able to start from zero again,” she continued. “I’m getting muscle, I’m working my strength training, and I’m keeping my body fat low. I’m in a way better place now, thankfully.”

Surfing

Mackenzie described her ideal day to the New York Post. “Wake up. Go surf then after get a tan. Just relax on the beach tanning. I like to just lay in the sun,” she said. According to the Australian government’s Better Health, surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength, which also strengthens from the paddling, and leg and core strength. “Once you’re standing up on the board, strong legs and a strong core will keep you up,” they say.

Functional Training

Mackenzie is a fan of functional training. “I dedicated myself 100 percent, but my training was different than before,” Mackenzie told Women’s Health about her new and improved post-pregnancy approach to fitness. “I did more functional training, foc

Strict Diet

Popular,Sushi,Roll,-,Philadelphia,With,Salmon,And,Cream,Cheese.Shutterstock

Mackenzie’s diet is super strict. “I can tell you 10,000 excuses but I really believe what happened with my weight was way back months ago in my last fight. I think it’s my diet, I need to get my diet right,” she explained at a UFC 224 post fight press conference after failing to make weight. Sushi and Brazilian barbecue are two of her favorite meals, she told the New York Post.

Jump Roping

Mackenzie enjoys jump roping. “One step closer everyday! One more battle coming! Always believe in yourself! Be your biggest supporter! No one else can do the work for you, it’s your dream, it’s your hard work! “ she added in a motivational caption. “Not only can the repetitive movement of skipping rope elevate your heart rate, work muscles in the arms and legs and burn calories, it may even provide a quick jolt of joy,” says Nike.

Celeb News

UFC Fighter Mackenzie Dern in Bathing Suit is "Amazing"

Here's how she stays fit.

UFC Fighter Portraits
Mike Roach/Zuffa LLC via Getty Images
Anna Bechtel
By Anna BechtelJun 21, 2022
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
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.

Mackenzie Dern, the professional UFC fighter, loves to go to the beach. Naturally, she loves to break out her swimsuits. Dern just posted a new photo on Instagram of herself lounging in the sand. She wore a bright yellow bathing suit, and captioned the post with a matching heart emoji. "Amazing," said one fan. How does she stay so fit? Read on to see 5 ways Mackenzie Dern 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’s Focused

In fighting, it’s important to be focused and have the right mindset. Dern tells the NYPost that she always prepares herself for a fight. “I think the mindset needs to be, when I’m going in to fight these girls, they’re not thinking about if their daughter’s, you know, is their daughter OK? Are they crying? Are they hungry? Or anything like that. They’re just focused on beating me, on winning, on [landing] the punches. And so, I think the mindset definitely changed and it’s gonna get me there to be champ material.

2. She’s Motivated

MMA: OCT 08 UFC Vegas 39 Weigh-InsLouis Grasse/PxImages

Dern has a daughter, and she tells the New York Post that being a mother has made her more motivated. “I’m way more focused. I want to win my fights. I want to do good. I want to have good performances. And having someone depend on you, my daughter, it’s not just me.”

3. She Builds Muscle

13th Annual Fighters Only MMA AwardsGabe Ginsberg/Getty Images

Being a professional fighter, you have to have muscle. Naturally, Dern tells the NYPost that she does a lot of strength training and building muscle. “I’m getting muscle, I’m working my strength training, and I’m keeping my body fat low. I’m in a way better place now, thankfully.” Reminder: "Strength training results in specific physiological adaptations. During the initial phase of a strength-training program, noticeable gains are made due to something called neural adaptability, which is an increase in the recruitment of motor units. As the nervous system becomes more efficient and recruiting more motor units, more force is produced. These initial adaptations are often falsely interpreted as muscle size increases," says ACE Fitness.

4. She Loves The Beach

UFC 273: Volkanovski v The Korean ZombieMike Roach/Zuffa LLC

Dern loves to spend time at the beach. She tells the New York Post that her ideal day would be, “Go surf then after get a tan. Just relax on the beach tanning. I like to just lay in the sun.” "An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD). This pandemic of hypovitaminosis D can mainly be attributed to lifestyle (for example, reduced outdoor activities) and environmental (for example, air pollution) factors that reduce exposure to sunlight, which is required for ultraviolet-B (UVB)-induced vitamin D production in the skin," says one study.

5. She Doesn’t Think She’ll Meet Her Goals Right Away

Dern is publicly trying to get into a certain weightclass. She tells Gracie Magazine that this is a long process, and that she doesn’t expect results right away. “You can’t be overconfident,” she says. That’s what got in my way regarding the scale leading up to UFC 224 in Rio; many unexpected things happened at the camp, but I always remained convinced that I was going to suffer but was going to hit the weight… And in the end, it didn’t work out.

Celeb News

MMA Fighter Carla Esparza in Two-Piece Workout Gear is a "Champ"

From swimming in Bermuda to surfing in Costa Rica, she stays fit and consistent in her workouts even during pregnancy.

lighter Portrait.
Mike Roach/Zuffa LLC via Getty Images
Anna Bechtel
By Anna BechtelDec 18, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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.

Carla Esparza is a professional MMA Fighter. Last month, she showed up to Fight Week to support a friend, and shared highlights on Instagram. Esparza captioned the post, “Fight week for @luanapinheiromma !! It was great to get a couple sessions in before you left for your fight, feelin sharp! Luana is such a hard worker, and picks up things very quickly. I’m grateful to have her as a friend and partner, kick butt this Saturday 💪🏽👊🏽😤 #TeamOyama”

She Uses Proper Technique

Esparza makes sure to use proper technique when she’s fighting. She shared some things people need to look out for in the caption of this Instagram video. “2 of the most common mistakes I see with the single. 1.) Having a gap between body and the single leg. This will often cause the head to pop off as you spin to finish the single leg dump. (One exception to this variation is if you have the single leg straightened/extended with the lace, an ideal variation for people with long limbs). 2.) Not keeping the center leg planted as you spin. This can cause you and your opponent to continue to spin together.”

She Swims

Esparza likes to swim to keep herself in shape. While on her babymoon in Bermuda, Esparza did some snorkeling. She shared some photos of herself doing so in this Instagram post, captioning it, “TBT to last week in Bermuda for our babymoon 👶🏻 🌙! Said goodbye to my 2nd trimester (now almost 29weeks😮!). Our final trip as a twosome was amazing, but can’t wait to meet our biggest adventure, our baby boy💙😍. Farewell Bermuda, I will miss your pink sand beaches, caves, and shipwreck snorkeling most of all😊 #bermudatriangle.”

She Surfs

Esparza also likes to go surfing to keep herself in shape. She decided to ride the waves while on a vacation in Costa Rica. Esparza included some surfing photos in this Instagram post. She captioned the post, “Surfin mama (to be) 🏄🏻♀️! Wonderful time in Costa Rica for a beautiful wedding. Pura vida!🤙🏽”

She's Consistent

Esparza makes sure to workout on a regular basis. She shared some of her favorites in this Instagram video. Esparza also talked about consistency in the caption. “In all seriousness, I’ve tried to maintain 4-5 light workouts a week, eat clean, pelvic floor therapy, plenty of water, and rest throughout my pregnancy to do my best to ensure a speedy recovery, healthy pregnancy and labor. Though sometimes no matter what we do, some things like certain pregnancy symptoms and things that come up in labor are out of our control, we definitely can do everything in our power to give ourselves the best chances of success. This is how I like to view my fights, sometimes we can’t control what goes on in the cage, but we can do our best to hedge our bets by training smart, dieting, flexibility, rest, etc. 4 weeks left, wish me the best for a smooth final stretch and labor 😁”

She Works Hard

Esparza talked about her martial arts training and goals in an interview with UFC. “I think anyone’s perfect scenario is like, boom, you walk out, one punch, knockout. For me, I’d definitely like a chance to display all the work that I’ve been doing. I’ve been doing a lot of work in jiu jitsu, I’ve been sharpening up my striking, so I’m hoping that I can real

Celeb News

UFC Star Mackenzie Dern In Workout Gear Says “Face Off Done”

She’s ready for the fight.

UFC Fight Night: Sandhagen v Nurmagomedov Official Weigh-in
Josh Hedges/Zuffa LLC via Getty Images
Ferozan Mast
By Ferozan MastAug 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

UFC fighter Mackenzie Dern is showing off the incredibly strong physique that makes her a force to be reckoned with in the cage. Dern, 31, shared a video of herself wearing black two-piece UFC fighting gear, posing for the cameras before the big event. “Face off done! Tomorrow is going to be a great night! Don’t miss @ufc #ufcabudhabi 🌟🍿,” she captioned the post. Dern is a fighter, a mother, and a former number 1 ranked IBJJF competitor—here’s how she stays fit, strong and happy.

1. Fighting Mom

[instagram https://www.instagram.com/p/CtMfEeIRaQs/Dern says fighting as a new mom taught her to be even tougher than she already was. “Balancing being a new mom and being in fight camp for a fight is such a crazy experience,” she previously told PEOPLE. “The love that I have for my daughter is definitely helping me so much during my camp. Everything else is easy after being a mom!” expand=1 site_id=26817431]

2. Switching Up Training

Dern switches up her training to stay sharp and ready. “One of the things I had to change were the Muay Thai training sessions — a session of just kicks and punches to get my striking sharp,” she told Gracie Mag. “I also started doing an extra session of cardio, even to keep my weight below what I kept it at in BJJ. And the stamina to fight in there for 15, 25 minutes is a little different. There’s no way to rest during battle — only on the stool during breaks.”

3. Support From Dad

Dern’s father encouraged her to start fighting when she was younger. “My father has been heavily involved in my jiu-jitsu career since I began my training at the age of three,” she told Zebra Athletics. “He has taught me almost everything I need to know about how to train and live like an athlete. Once I turned 13 years old, he took me to do everything with him. We would wake up early to workout and hit the mats. He would also take me to seminars and training classes to help diversify my skill set and put me up against fighters who could push me beyond my limit.”

4. Prepared For Defeat

Dern is not afraid of losing a fight. “I never fight afraid of losing. Defeat, to me, is a horrible feeling that I try to never feel, and that’s why I train so much,” she told Gracie Mag. “At this UFC event, I had problems with my camp, but not to the point of fearing defeat — if I did fear it, I wouldn’t even go in to fight… I know we can never be 100% certain we’re gonna win, but your spirit has to go in calm, confident in the good result.”

5. Win Some, Lose Some

Dern says she lost 50,000 Instagram followers when she announced her pregnancy. “Obviously, there were people following me who were just thinking, Oh, she’s a hot girl that fights,” she told Women’s Health. “And the assumption is that if you get pregnant, you’re not coming back—or if you do, you’re going to be soft inside. Fans are very important for us, because that’s how we sell our fights. But in the end, I’m glad I lost them. Now I have real fans who appreciate all my phases. I gained those 50,000 followers back—and then some.”

Celeb News

MMA Fighter Aspen Ladd Asks "What Makes You Happy?"

Discover how professional MMA fighter Aspen Ladd finds balance and joy in her active lifestyle.

Aspen Ladd poses on the scale during the UFC 273 official weigh-in
Jeff Bottari/Zuffa LLC via Getty Images
Anna Bechtel
By Anna BechtelDec 14, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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.

Aspen Ladd, a professional MMA fighter, is celebrated for her resilience and strength both in and out of the ring. Known for her rigorous training and recovery rituals, Ladd often shares glimpses of her active lifestyle on Instagram. In a recent post, she posed the question, “What makes you happy?” while sharing her appreciation for activities that keep her grounded and healthy. Whether she’s hiking to hidden waterfalls, training with intense upper-body exercises, or enjoying moments with her dogs, Ladd’s routine showcases the balance between discipline and joy.

She Hikes

Ladd spends a lot of time outside. One activity that she likes to do is going for hikes. Ladd shared these photos from one of her hikes on Instagram. She captioned it, “This is the tallest waterfall that I’ve ever seen in California. We went on a run/ hike in that area today. I live close to it and found the thing on a random adventure one day . As far as I know, there is no evidence of this one online or on any app …I don’t even think it has a name 🤔”

She Spends Time With Her Dogs

Ladd has three dogs, whom she features on her social media accounts. She likes to spend time with her pups. Ladd shared this video on Instagram of herself petting her dogs outside. She captioned the post, “What’s something small that makes you unreasonably happy? Here’s a few of mine. Seeing my dogs freak out from joy on the daily. Pretty sunsets and bright stars. My spot on the couch. Lighting a nice smelling candle. Annnd trolling my siblings ( I have many to choose from 😂).”

She Does Upper Body Workouts

Ladd does a lot of upper body workouts to keep herself in shape. She shared this video on Instagram of herself doing pull-ups with a knee swing. Ladd captioned the post, “Out of all of the many things this particular exercise works it definitely gets my grip the worst 😬 Monday things with @gamefitsac.”

She Does Lunges

Ladd shared this video on Instagram of herself doing a workout class outside. One exercise she is seen doing in it is lunges. Ladd captioned the post, “A typical @gamefitsac morning…kinda awful, kinda great, but always happy you did it 😂” ACE Fitness states that lunges have a lot of benefits. “Lunges primarily target the lower body muscles, but they’ll call on your core muscles, too, because they’re a unilateral (one-sided) exercise. Lunges can be a top strength exercise to add to your fitness routine. There are dozens of ways to vary them, either by altering the move or adding resistance — and the payoff for doing them is big, namely a stronger lower body.”

She Runs

In the previous Instagram post, Ladd is seen running up a hill as a part of her workout class. According to FloTrack, running is very beneficial. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

Fitness

Love Island's Sophie Piper Is Living "Island Life"

Discover how Love Island beauty Sophie Piper embraces island life with diet, fitness, and self-care tips.

Sophie Piper at a Gordon's event.
Dave Benett/Getty Images
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 Piper is embracing island life – in her swimsuit. In a new social media post, the Love Island beauty shows off her fantastic figure in a swimsuit during a tropical vacation at Kandima Maldives with Josh Ritchie. “Island life,” she captioned the series of Instagram snaps taken at the picturesque resort. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

She Doesn't Go Under the Knife

Images of a woman saying no to plastic surgery.

Shutterstock

Sophie claims she hasn’t gone under the knife. “It’s your own body, you can do what you want to,” she told Grazia, weighing in on the show’s reputation for girls getting work done. “I wouldn’t have surgery myself; I don’t want it. I’ve got such a low pain tolerance as well; I’d be squirming around.”

She Gets Her Steps In

Stand Up Paddle Boarding

Sophie loves paddle boarding. The American Council on Exercise (ACE) agrees that paddle boarding is great for the core and cardio. Water sports can burn an average of 385 calories for a 140-pound male and 436 calories for a female of the same size, per a study conducted by Arizona State University.

She Skis

When Sophie hits the mountains, she throws on a pair of skis. “Ski club,” she captioned a photo. Research has linked downhill skiing to several health benefits. In addition to promoting physical fitness, it may decrease the risk of cardiovascular and metabolic diseases. Studies have also found that the more frequently a person skis, the prevalence of known hypercholesterolemia, systemic hypertension, diabetes, the frequency of mental stress, and the occurrence of memory deficits decline.

She Loves Group Fitness

Fitness,,Sport,,Training,,Gym,And,Lifestyle,Concept,-,Group,OfShutterstock

“You’ve got to be body confident,” Sophie told Grazia. One of her favorite sweat methods? Group fitness. “A few gym classes can’t hurt,” she said.

She Goes Snorkeling

On her recent Maldives vacation, Sophie and Josh snorkeled in the crystal clear water. Surprisingly, putting on a snorkel and fins and swimming through the water is a great workout. In addition to being a great aerobic exercise and burning calories, other health benefits may include improved cardiovascular function, stress reduction, mood enhancement, and muscular toning.

Fitness

Tammy Hembrow is "More Motivated Than Ever"

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

Tammy Hembrow during Australian Fashion Week.
Hanna Lassen/Getty Images
Anna Bechtel
By Anna BechtelJan 21, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓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 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.”

Health

Jennifer Aniston Swears by These 7 Habits to Stay Fit at 55

Here is everything you need to know about her approach to longevity

Jennifer Aniston
Steve Granitz/FilmMagic
Leah Groth
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

It’s hard to believe that Jennifer Aniston is 55 and turning 56 in February! Since soaring to fame in 1994, the Friends star has hardly aged in the three decades that have passed – and she has never been secretive about her devotion to health and wellness. Her hard work over the years has paid off through her strong and lean body and ageless looks. Here is everything you need to know about Jennifer Aniston’s approach to longevity.

She Maintains a High Protein Diet

Jennifer Aniston arrives to the 76th Primetime Emmy Awards

Frazer Harrison/Getty Images

"My nutrition is very much the same. It's usually a lot of high protein, vegetables, salads, soups,” she tells People. “I do 80/20. I give myself days where I can have whatever I want. I don’t deprive myself,” she added to TODAY. Why should you consider amping up your protein intake? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Cheats on Occasion

Jennifer Aniston is seen out in NYC

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Jennifer allows herself to indulge in “everything I would possibly want on a weekend,” she told People. Her cheat meal “depends,” she says. “I mean, dare I sound repetitive, but Mexican food is a real favorite of mine. It's not even that much of a cheat, to be honest. Or a cheeseburger or pizza or pasta — all that stuff.”

RELATED: Olivia B. Flowers Flaunts Fit Physique in "Christmas in Cana"

She Tries to Get Enough Sleep

Jennifer Aniston stops for photos at the Emmy FYC Event for Apple TV+'s "The Morning Show"

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“My bigger challenge is sleep. I think that’s all part of our nutritional hygiene — the amount of water we get as well as the amount of sleep we get. It’s the combination of all of those things that make your workouts the most effective," she told TODAY.

She Exercises in the Morning

Jennifer Aniston attends the PaleyFest

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She Exercises in the Morning

She Does P.Volve Workouts

Jennifer Aniston at the 30th Annual Screen Actors Guild Awards

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“I’ve become gentler with myself,” she says of her approach to fitness, which has “definitely evolved” over the years. “I find that I can be gentler on my body and still get the benefits of a great workout,” she told Prevention. She specifically loves P.Volve workouts, a functional fitness that helps you “function throughout the day” and “work out your essential muscle groups to keep your body strong,” she says. “So you can live a long, healthy, strong life.”

She Hydrates

Jennifer Aniston arrives to the 29th Annual Critics Choice Awards

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Aniston prioritizes hydration, drinking a whopping 100 ounces of water per day. "But occasionally I just have to have a Diet Coke—there's nothing like it!" 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.

She Does Pilates, Spinning, Elliptical, and Running Workouts

Jennifer Aniston on the red carpet for the 81st Golden Globe Awards

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“I had an injury last fall and I was only able to do Pilates, which I absolutely love. But I was missing that kind of sweat when you just go for it,” she recently told InStyle. “I'm going back to my 15-15-15, which is a 15-minute spin, elliptical, run. And then just old school: I can chase myself around a gym. I need some kind of movement, even if it's just 10 minutes a day on a trampoline.”

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