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Henry Cavill Reveals Secrets to Staying Strong With Exact Workout

In an exclusive interview with Celebwell, he reveals everything he does to stay in shape.

FACT CHECKED BY Anna Bechtel
henry-cavill-muscletech-6
MuscleTech
FACT CHECKED BY Anna Bechtel

Henry Cavill is one of Hollywood’s most fitness-oriented leading men. The 38-year-old, most celebrated as this generation’s reigning Superman-slash-Clark Kent, recently took on a new role: Chief Creative Officer at MuscleTech, a globally recognized brand of sports supplements. In a new interview with CelebWell, the British actor revealed all of his secrets to staying fit—from grueling workouts and regimented diet to his go-to trick for keeping his muscles looking as large and defined as possible while shooting. Read on to see his 8 essential tips.


1. His Diet Is Extremely Regimented

henry-cavill-muscletech-4MuscleTech

Henry splits his eating up into five meals a day, supplementing his food intake with shakes and supplements. “I wake up in the morning and I have a protein shake, one-and-a-half to two scoops of hundred percent grass fed whey protein, plus a cup and a half of oats, plus a two egg omelet with some ham or turkey in it, and four ounces of filet steak,” he explains. “That's breakfast.” His second and third meal consist of six ounces of check breast with brown rice. His fourth, dinner, is usually five ounces of filet of beef with sweet potato. And, prior to bed he will mix up a beverage. “I'll have a pre-bed shake to make sure I don't go into a catabolic state and that will be, just protein and water,” he reveals.

2. He Cheats Just Once a Week

Fish,And,Chips,In,A,Paper,Wrapper.,Ruddy,Crust,OfShutterstock

Henry does cheat, but just one meal per week. “My cheat meal depends on the week and the country,” he explains. His go-to? Pizza. “You could find pizza from pretty much any country,” he says. Other faves include fish and chips if he is in the UK or a Sunday roast.

3. He Prioritizes Sleep

Red Carpet Arrivals - GQ Men Of The Year Award 2018Matthias Nareyek/Getty Images

Sleep is a crucial part of Henry’s recovery. “I aim for eight, but it depends,” he says about his sleep goals. “So sometimes that is just impossible. So between between six and eight.”

4. His Workouts Are Intense

henry-cavill-muscletech-10MuscleTech

Henry shies away from heavy lifting, despite the fact that he once famously lifted deadlift 495 pounds. “I don't really have a huge benefit towards doing a max bench press,” he admits. “It can be handy for some stuff, but I'm never going to use it.” Instead, his workouts are focused on doing high reps of lower weights, or hypertrophy, which involves pumping the muscles with “as much blood as possible,” in order to put enough pressure on them. “So you're doing micro tears and you're creating size in the muscle and not necessarily huge amounts of strength.”

5. Leg Day Is His Favorite (And Least) Workout

henry-cavill-muscletech-2MuscleTech

“My favorite workout and also my least favorite workout is probably a good leg day,” he says. “There's something enormously rewarding about finishing a leg day. There’s something terrifying about going into it and yeah. I think that's probably probably the right answer, but if I'm feeling pretty tired and I just want to end up leaving the gym looking good, then there's nothing better than shoulder and arms day.”

6. He Does Cardio

henry-cavill-muscletech-3MuscleTech

Henry reveals that he is “trying to integrate more cardio” into his workouts—especially if an upcoming project requires topless scenes. “When I'm coming up to a shirtless scene there will be, I would say 15 minutes to 20 minutes of cardio in the morning and then again another 20 minutes after a workout and 20 minutes before bed." Recently he has been adding interval sprints into his morning training.

7. How He Looks His Most Ripped While Filming

henry-cavill-muscletech-7MuscleTech

Henry’s secret to looking his most chiseled prior to shooting? “Before a show, before I shoot a scene and throughout the day, I will do what we call trying to build a pump and then maintain it,” he explains. “And so that'll be using bands and dumbbells and weights just enough to fill the muscles with blood, to make them look their best and their largest, the most round.” He will continue to train and maintain throughout the day, “which can be exhausting, essentially doing like an eight hour workout,” he admits.

8. He Takes These Supplements

henry-cavill-muscletech-5MuscleTech

MuscleTech supplements are a big part of Henry’s fitness plan. “I have my basic line of supplements, my regular stack as we call it,” he reveals. “At the moment I stick to 100% grass fed whey protein, and I have that as part of my breakfast, my post-workout shake and my pre bed shake. I also take a pack of multivitamins every day. I use Shatter Pre-workout if I'm feeling particularly tired before workouts. And I also use Amino Build during my workout to make sure that I'm getting the most out of it.”

8. And Here's How He Reloads His Arms

GettyImages-997188758-cropStephane Cardinale - Corbis/Corbis via Getty Images

We asked Henry how he "reloads his arms"—as seen in the viral GIF from Mission: Impossible—Fallout, where he appears to recharge his arms before punching Tom Cruise. "The secret is, there is no secret. That was a happy accident," he said with a laugh. "I was on set and throwing a lot of punches that day and the tendons in my elbows were starting to get quite sore. So I literally was just throwing elbows out to warm them up before throwing punches again. And it happened to look good. And the director told me to keep on doing it.”

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Celeb News

Henry Cavill Reveals Secrets to Staying Strong With Exact Workout

In an exclusive interview with Celebwell, he reveals everything he does to stay in shape.

henry-cavill-muscletech-6
MuscleTech
FACT CHECKED BY Anna Bechtel
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Henry Cavill is one of Hollywood’s most fitness-oriented leading men. The 38-year-old, most celebrated as this generation’s reigning Superman-slash-Clark Kent, recently took on a new role: Chief Creative Officer at MuscleTech, a globally recognized brand of sports supplements. In a new interview with CelebWell, the British actor revealed all of his secrets to staying fit—from grueling workouts and regimented diet to his go-to trick for keeping his muscles looking as large and defined as possible while shooting. Read on to see his 8 essential tips.


1. His Diet Is Extremely Regimented

henry-cavill-muscletech-4MuscleTech

Henry splits his eating up into five meals a day, supplementing his food intake with shakes and supplements. “I wake up in the morning and I have a protein shake, one-and-a-half to two scoops of hundred percent grass fed whey protein, plus a cup and a half of oats, plus a two egg omelet with some ham or turkey in it, and four ounces of filet steak,” he explains. “That's breakfast.” His second and third meal consist of six ounces of check breast with brown rice. His fourth, dinner, is usually five ounces of filet of beef with sweet potato. And, prior to bed he will mix up a beverage. “I'll have a pre-bed shake to make sure I don't go into a catabolic state and that will be, just protein and water,” he reveals.

2. He Cheats Just Once a Week

Fish,And,Chips,In,A,Paper,Wrapper.,Ruddy,Crust,OfShutterstock

Henry does cheat, but just one meal per week. “My cheat meal depends on the week and the country,” he explains. His go-to? Pizza. “You could find pizza from pretty much any country,” he says. Other faves include fish and chips if he is in the UK or a Sunday roast.

3. He Prioritizes Sleep

Red Carpet Arrivals - GQ Men Of The Year Award 2018Matthias Nareyek/Getty Images

Sleep is a crucial part of Henry’s recovery. “I aim for eight, but it depends,” he says about his sleep goals. “So sometimes that is just impossible. So between between six and eight.”

4. His Workouts Are Intense

henry-cavill-muscletech-10MuscleTech

Henry shies away from heavy lifting, despite the fact that he once famously lifted deadlift 495 pounds. “I don't really have a huge benefit towards doing a max bench press,” he admits. “It can be handy for some stuff, but I'm never going to use it.” Instead, his workouts are focused on doing high reps of lower weights, or hypertrophy, which involves pumping the muscles with “as much blood as possible,” in order to put enough pressure on them. “So you're doing micro tears and you're creating size in the muscle and not necessarily huge amounts of strength.”

5. Leg Day Is His Favorite (And Least) Workout

henry-cavill-muscletech-2MuscleTech

“My favorite workout and also my least favorite workout is probably a good leg day,” he says. “There's something enormously rewarding about finishing a leg day. There’s something terrifying about going into it and yeah. I think that's probably probably the right answer, but if I'm feeling pretty tired and I just want to end up leaving the gym looking good, then there's nothing better than shoulder and arms day.”

6. He Does Cardio

henry-cavill-muscletech-3MuscleTech

Henry reveals that he is “trying to integrate more cardio” into his workouts—especially if an upcoming project requires topless scenes. “When I'm coming up to a shirtless scene there will be, I would say 15 minutes to 20 minutes of cardio in the morning and then again another 20 minutes after a workout and 20 minutes before bed." Recently he has been adding interval sprints into his morning training.

7. How He Looks His Most Ripped While Filming

henry-cavill-muscletech-7MuscleTech

Henry’s secret to looking his most chiseled prior to shooting? “Before a show, before I shoot a scene and throughout the day, I will do what we call trying to build a pump and then maintain it,” he explains. “And so that'll be using bands and dumbbells and weights just enough to fill the muscles with blood, to make them look their best and their largest, the most round.” He will continue to train and maintain throughout the day, “which can be exhausting, essentially doing like an eight hour workout,” he admits.

8. He Takes These Supplements

henry-cavill-muscletech-5MuscleTech

MuscleTech supplements are a big part of Henry’s fitness plan. “I have my basic line of supplements, my regular stack as we call it,” he reveals. “At the moment I stick to 100% grass fed whey protein, and I have that as part of my breakfast, my post-workout shake and my pre bed shake. I also take a pack of multivitamins every day. I use Shatter Pre-workout if I'm feeling particularly tired before workouts. And I also use Amino Build during my workout to make sure that I'm getting the most out of it.”

8. And Here's How He Reloads His Arms

GettyImages-997188758-cropStephane Cardinale - Corbis/Corbis via Getty Images

We asked Henry how he "reloads his arms"—as seen in the viral GIF from Mission: Impossible—Fallout, where he appears to recharge his arms before punching Tom Cruise. "The secret is, there is no secret. That was a happy accident," he said with a laugh. "I was on set and throwing a lot of punches that day and the tendons in my elbows were starting to get quite sore. So I literally was just throwing elbows out to warm them up before throwing punches again. And it happened to look good. And the director told me to keep on doing it.”

Weight Loss

5 Celebs Reveal How They Stay So Slim

Keep the weight off safely and effectively using these tips from the pros.

2021 Times Square New Year's Eve Celebration
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FACT CHECKED BY Baron Ginnetti
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Celebrities have access to the gyms, fitness studios, and equipment—as well as the top trainers money can buy. This is why when they reveal all of their secrets, tips, and tricks to staying fit, we listen. Celebwell has compiled #fitspiration from the hardest bodies in Hollywood, who have prioritized physical fitness so that they can not only look great, but feel amazing as well. Read on to learn about how stars like Jennifer Lopez, Halle Berry, and Kim Kardashian stay in sensational shape, and the photos that prove they work—and to get beach-ready yourself, don't miss these essential Best Celebrity Bikini Photos Ever!


1. Jennifer Lopez Works Out “Harder and Smarter”

Global Citizen VAX LIVE: The Concert To Reunite The WorldEmma McIntyre/Getty Images

Jennifer Lopez’s awe-inspired figure in her fifties is a true testament to her devotion to healthy living. In the May 2021 cover story of InStyle's The Beauty Issue, she revealed that she has majorly upped her fitness game as she has gotten older, focusing on quality not quantity. "In my 20s and 30s I used to work out but not like I do now. It's not that I work out more; I just work out harder and smarter. And it doesn't take me as long as it did in the past. I do it more for my health than I do for looks, which is funny. When you do things for the right reasons, you actually look better!"

2. Vanessa Hudgens Uses Group Fitness to Stay Motivated

"Asking For It" Private New York ScreeningGary Gershoff/Getty Images

Vanessa Hudgens relies on the buddy system to stay motivated at the gym. "I'm the type of person that needs to be in a class," Vanessa told Popsugar. "I need someone telling me what to do, and I love being in a group environment because I'm very competitive, so it pushes me to work harder than I would if I was by myself." One of her favorite workouts is the incredibly hardcore boot camp style studio The Dogpound. "HOT GIRL SUMMER IN FULL EFFECT," the gym recently wrote on Instagram, sharing a video of Hudgens and singer GG Magree crushing their intense HIIT workout.

3. Halle Berry Makes Sure to Keep Evolving Her Fitness Regimen

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Halle Berry is committed to healthy living and continues evolving her fitness plan with trainer, Peter Lee Thomas."I've always been fit, and have always thought about fitness and taking care of my body. It's only changed in terms of how I've been adding to my fitness regimen," she told Harper's Bazaar. "It used to just be working out with weights, and then I got into Pilates, and then I got into yoga, and now I'm into martial arts." Another one of her secrets is her attitude toward exercise. "You just have to have the will and the desire," she recently told Harper's Bazaar about what it takes to stay fit. "And you have to make up your mind that it's important. That's the hard work that people have to do."

4. Kim Kardashian Focuses More On Weights, Less On Cardio

Balenciaga : Front Row - Paris Fashion Week Womenswear Fall/Winter 2020/2021Pierre Suu/Getty Images

In 2018, Kim Kardashian revealed that she was getting into her best shape ever with the help of a new trainer, Melissa Alcantara. "I’ve been working out really hardcore with a bodybuilder for one year. September is our one-year anniversary,” 37-year-old Kim told E! News, via People. “I work out about an hour-and-a-half every single day, heavy weights. I don’t do a lot of cardio." Her trainer later revealed details about their workout sessions to Women’s Health. "85% of our training is weight training, and the other 15 is made up of cardio." Recently, Kim shared on Instagram that she added treadmill sprints to her routine. treadmill sprints. "Been sprinting every day!" she wrote in an Instagram Story, with a video of herself running fast on the treadmill. "I've been seeing changes!"

5. Kate Hudson Is a Pilates Queen

2020 Vanity Fair Oscar Party Hosted By Radhika Jones - ArrivalsToni Anne Barson/WireImage

Kate Hudson does a mixture of workouts to maintain her super toned physique, but one of her go-tos has always been pilates. "I know I'm at my strongest is when I'm doing my Pilates because it never gets easier. The more you do Pilates the harder the things you can do become," she told Women’s Health. "I love how flexible I feel and I like what it does to the shape of my body."

Los Angeles Premiere Of Universal Pictures "Jurassic World Dominion" - Arrivals
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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.

Chris Pratt has been in countless blockbusters like Guardians of the Galaxy, Jurassic World, Jurassic World: Dominion, and more after getting his start as goofy Andy Dwyer in Parks and Recreation. In his spare time, he spends a lot of time at the gym. Clearly. How does he stay so ripped? Read on to see 5 ways Chris Pratt stays in shape and the photos that prove they work.


1. He Stopped Drinking

Genesis Invitational - Preview Day 1Joe Scarnici/Getty Images

Chris focused hard on his diet and decided to stop drinking while training. He swapped out a pint of beer for a plate full of chicken and broccoli. Cutting out drinking allows him to focus on working out and healthy eating without the empty wasted calories.

2. He Eased Into Training

Los Angeles Premiere Of Universal Pictures "Jurassic World Dominion" - ArrivalsAxelle/Bauer-Griffin/FilmMagic

He worked his way up in the gym. “To begin with, it was let’s train every other day, with some days off,” said former Navy Seal and celebrity trainer PT Duffy Gaver. “After all, you don’t get fit in the gym, you just get beat up in the gym. You get fit recovering in bed and at your dinner table.”

3. He Did Strength Training And Floor Exercises

Los Angeles Premiere Of Amazon's "The Tomorrow War" - ArrivalsFrazer Harrison/FilmMagic

After a quick warm-up to get his heart pumping and blood flowing, Chris would move into high intensity interval training and a lot of burpee reps.

https://www.esquire.com/uk/life/fitness-wellbeing/a35916826/chris-pratt-workout-guardians-of-the-galaxy/

4. He Did HIIT

Athlete,Sporty,Group,Cardio,Exercise,Burning,Calorie,Hiit,In,FitnessShutterstock

With very little breaks as part of the workout routine, Chris would essentially bodybuild. Weightlifting, combined with high intensity interval training and the right diet is what led Chris to have a muscular, ripped body.

5. He Was Committed

Celebrity Sightings In Los Angeles - February 13, 2020BG017/Bauer-Griffin/GC Images

His dedication paid off. “I think Chris’s body at the time was working for the type of actor he was, but it was time for a change,” Gaver said. “I’m extremely proud of the work I did with Chris because it took him from being a character actor of sorts to being a leading man. And a really highly sought-after leading man.” According to the Mayo Clinic, having a growth mindset can be more beneficial than people think. “Folks with this outlook understand that they can develop their abilities and adapt them to different situations.They know mistakes are inevitable, which helps them recover more quickly from setbacks.”

Celeb News

Chris Hemsworth Shares Intense Workout That Gets Him Ripped

The Extraction 2 star is getting ready for his next role.

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Ryan Pierse/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.

Actor Chris Hemsworth is perhaps best known for his role as Thor in the Marvel Cinematic Universe but he had another huge hit recently with Netflix’s Extraction—so much so that he’s training now for the sequel. Hemsworth just shared a video of his intense HIIT workout, as he gets ready for the role. Read on to learn more about it, and to see seven ways Chris Hemsworth stays in shape and the photos that prove they work—and to get more fitspiration, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!


1. He Does Body Weight Functional Movements

According to a recent Instagram video, Hemsworth is doing a different workout to prepare for his role in Netflix’s Extraction sequel. Hemsworth wrote “Transitioning from heavy weight training to a lot more body weight functional movements concentrating on agility, strength, and speed.” In the video, Hemsworth is seen boxing, doing squats, push-ups, and core exercises.

2. He Does Bodybuilding Workouts

Celebrities Visit Build - June 13, 2019Jim Spellman/Getty Images

Hemsworth worked with trainer and former Navy SEAL, Duffy Gaver, on a bodybuilding workout. Gaver says to Muscle & Fitness that he kept Hemsworth’s methods simple. “We’ve pretty much stuck to the original template,” Gaver says. “Of course we’ve had some variation over time to keep things interesting and prevent plateaus, but this is the basic template.”

3. He Weight Lifts

For his role in the Marvel movies, Hemsworth would lift weights regularly, and worked with Luke Zocchi on his plan. "For this last Thor, we stuck to a regime of push/pull. It would be split into five days: push for a chest day, pull for back, legs, shoulders, and arms," Zocchi explains to Eat This, Not That!.

4. He Eats Red Meat

Men in Black: International London PhotocallJeff Spicer/Getty Images

Hemsworth’s diet consists of a lot of red meat, according to his trainers Luke Zocchi, and Duffy Garver. "Sometimes, I'm surprised how much red meat he eats 'cause it's like he just doesn't get sick of steak—he can just eat it any time of the day, at breakfast or whatever," says Zocchi to Eat This, Not That!. "He loves it. It's weird. In his genetic makeup, that's what he likes to do." Garver echoed Zocchi’s statements to Muscle & Fitness. “People see Chris and they think he was on steroids, but he didn’t touch a single substance,” Gaver says. “It was just red meat, heavy weights and some protein powder. He crushed every single workout. He simply decided to look like Thor.”

5. He Eats About 4,000 Calories A Day

Chris Hemsworth Launches TAG Heuer Autavia CollectionRyan Pierse/Getty Images

According to Insider.com, Hemsworth tries to eat 4,000 calories and 300 grams of protein a day, which he is able to do because of his high metabolism. Hemsworth crafted his diet with the help of chef and food expert, Sergio Perera. “Chris eats a bit more red meat than usual, but limits it to daytime as it requires more energy to digest. This is unless he trains later in the evening, in which case he may have a lamb chop after his workout," says Perera to Men’s Health. “It’s important Chris eats a lot of food to bulk up.”

6. He Drinks Shakes At The Beginning Of The Day, And After A Morning Workout

Green,Detox,Smoothie,From,Avocado,And,Baby,Spinach,In,AShutterstock

According to Men’s Health, Hemsworth likes to drink at least one shake each day. Hemsworth drinks a shake in the morning. "Chris’ day always starts with a large green shake made up of 5-6 different types of leafy greens and vegetables, low-glycemic fruits, nuts, seeds, fats and small amounts of sea salt to aid in electrolyte balance, nerve transmission and glucose metabolism," Hemsworth’s friend and food expert, Sergio Perera told Men’s Health. Perera also disclosed that Hemsworth drinks a post-workout shake four out of five weekdays.

7. He Loves The Water

Hemsworth is a native Australian, and grew up going to the beach. Hemsworth told Men’s Journalthat he and his wife live on a beach town, and he loves to go surfing. “My wife is always saying, ‘Come on, let’s do something different.’ And I’m like, ‘If it’s as good as surfing, sure.’”

Celeb News

Newlywed Ben Affleck Looks Radiant and Healthy

Affleck just turned 50 and is in the best shape ever.

"The Last Duel" New York Premiere
Arturo Holmes/Getty Images
FACT CHECKED BY Alex Miller
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.

Ben Affleck, who was spotted in Italy honeymooning with Jennifer Lopez, just celebrated his 50th birthday and looks as buff as ever. Things are looking up for Affleck: He is rumored to make his last appearance as Batman/Bruce Wayne in the upcoming superhero sequel film Aquaman and the Lost Kingdom and may even make a cameo appearance in old friend Kevin Smith’s Clerks III movie. Read on to see five ways Ben Affleck stays in shape and the photos that prove they work.


1. He Bulks Up for Films

August,21,2020:,Batman,From,Dc,Comics,Looming,Over,GothamShutterstock

Affleck had to get in shape to play Batman in several DC movies. He gained about 24 pounds of muscle mass for the role in just a couple months.

2. He Cut Out Dairy and Sodium

Los Angeles Premiere Of Amazon Studio's "The Tender Bar" - ArrivalsSteve Granitz/FilmMagic

Affleck eliminated dairy from his diet and reduced his sodium intake. He ate six smaller meals per day to better control his energy level and metabolism. And he ate fewer carbohydrates in the form of whole grains.

3. He Works With a Personal Trainer

The Last Duel New York PremiereAstrid Stawiarz/Getty Images

Affleck worked with personal trainer Walter Norton Jr., with whom he worked in the past for movies such as The Town. That mutual history helped when it came to adopting a new fitness regimen, Norton said.

4. He Works Out Safely

Amazon Studios Presents Los Angeles Premiere Of "The Tender Bar" - ArrivalsFrazer Harrison/Getty Images

He works out hard but takes care not to injure himself, Norton said. “We did what we needed to do to take care of him and protect his joints,” he added.

5. He Consulted a Nutritionist

Celebrity Sightings In New York City - September 26, 2021Gotham/GC Images

Affleck also worked with California-based nutritionist Rehan Jalali, who is known for his “six-pack” diet regimen that includes oatmeal, leafy greens and whole grains. The diet also includes lean protein (salmon, egg whites, turkey) and supplements such as protein powders and a non-steroidal muscle enhancer.

Rebeca Andrade shows off her winning medals at the Olympic Games Paris 2024
Michael Reaves/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.

Rebeca Andrade is an Olympic gymnast. She is the most decorated Olympic athlete from Brazil, having won two gold medals, three silvers, and a bronze. Andrade recently shared some highlights of her native Brazil on Instagram. In some of them, she posed in a swimsuit while wading. Andrade captioned the post, “SC-&-RS🏕️🌅❤️ Being free is a paradox. It's committing to the life you want, without running away from the work that it entails. It's building freedom every day, with conscious choices and, mainly, with the acceptance that freedom is not the absence of limits, but the autonomy to know which ones are worth it and which ones are not. Being free is being willing to carry the weight of your own life and still find it funny.”

She Swims

In her Instagram post, Andrade is seen swimming. The Cleveland Clinic says that swimming has a lot of benefits. “Swimming takes much less of a toll on your body than, say, running or riding a bike. That’s because exercising in water lessens the impact of your body weight on your joints.”

She Does Gymnastics

Gymnastics is the main way Andrade stays in shape. British Gymnastics states that the sport has a lot of benefits. “When you take part in gymnastics, or any sport for that matter, your body releases chemicals called endorphins. These also help to trigger a positive feeling in the body which can have a positive impact on your happiness and mental wellbeing. This can help to combat feelings of anxiety and depression.”

She Prioritizes Safety

Andrade talked about her training approach in an interview with the Olympics website. She says that she and her coach prioritize her safety, and that she will skip floor sessions if she isn’t able to do it. "I talk a lot with my coach and we trust in each other. We always try to be really safe, and do floor in the correct moments. He believes in me. I'm never going to lie to not do it. So, when I really tell him that I can't do it, it's because I cannot and he always respects that.”

She Sets Goals

In her Olympics website interview, Andrade talked about her commitment and goal setting. Specifically, she talked about her goal to make the Olympic team. “The other [goal], which is the main one, is for us to qualify as a team,” Andrade said. “I think it will be very important for me, for my team, and the focus is on that, whatever happens there, the result is a consequence of our work, of our commitment. But I really want to be there with my team and be happy and healthy.”

She Cooks

Andrade makes sure to eat healthy. She also likes to cook a lot of her own meals. She shared some of her favorite things to make in an interview with NPR. “There was one that was with potatoes and cheese, chicken. There’s cake. There’s cookies. A lot of things.”

Brandi Glanville at "The Traitors" New York Press Junket
Joy Malone/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.

Brandi Glanville has never been one to hold back, whether on reality TV or her unfiltered podcast. Best known for her time on The Real Housewives of Beverly Hills, the US and UK versions of Celebrity Big Brother, and The Traitors, Glanville always speaks her mind. Her podcast, Brandi Glanville Unfiltered, recently stirred up some drama when she called out Real Housewives stars for struggling on The Traitors and suggested the show stop casting them. Many fans saw this as subtle shade toward Phaedra Parks, who excelled in the previous season.

Beyond the headlines, Glanville has shared glimpses into her personal wellness routine, from skincare secrets to unconventional self-care methods. Here’s a look at how she stays feeling and looking her best.

She Uses Eye Patches

Brandi Glanville is seen wearing eye patches

Brandi Glanville/Instagram

One thing that Glanville does to take care of her skin is use under-eye patches. In this Instagram post, she revealed the brand she used on Celebrity Big Brother. Glanville captioned it, “One of the #1 questions we get from fans since leaving #bigbrother is what brand of under eye patches were we wearing constantly on the show...The answer is @peterthomasrothofficial!! They are amaze! #ThanksMarissa 💋 (Blogging about all the products, will be posting on @bbeautyunfltrd soon).”

She Walks

Brandi is seen walking her dog

Brandi Glanville/Instagram

Glanville likes to walk her dogs to keep herself in shape. She shared this video on Instagram of herself and her pup walking in Los Angeles. Glanville captioned the post, “On our way to do some podcasting.” Harvard Health says that walking is very beneficial. “Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.”

She Has A Dog

Brandi Glanville's rescue pup

Brandi Glanville/Instagram

As you can see from the previous Instagram post, Glanville has pet dogs. And according to Harvard Health, this can be beneficial. “A growing body of solid research shows that owning a dog can: provide companionship, help you be more active, make kids calmer, more secure, and more responsible, improve the lives of older individuals, help you be calmer, more mindful, and more present in your life, make you more social and less isolated, ease stress.”

She Worked With A Breath Coach

Brandi Glanville arrives at the grand opening of Villa Azur Las Vegas in the Grand Canal Shoppes at The Venetian Las Vegas

Denise Truscello/Getty Images

Glanville revealed to Us Weekly that she works with a breath coach to help with her mental health. “I’m still doing cosmetic stuff, but at the same time trying to fix myself. I eat better and breathe and actually exercise. I’m getting there. I just started with this journey, but I can actually do things. My body can do things now that I couldn’t do five years ago.”

She Uses CellSound

Glanville revealed to People that she used the CellSound treatment on her stomach. "I mean, to be honest, I haven't worn a crop top in years, and I literally feel comfortable going out in a crop top, which is so bizarre," she says. "Not that I feel like everyone should do that, but I can go work out with a crop top on and not feel like I have my mommy stomach and I shouldn't sit down. So it's definitely empowered me in that aspect."

Kat McNamara
Michael Buckner/Variety/Penske Media via Getty Images
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Kat McNamara is a successful actress. She is known for her role in fantasy and superhero projects like Shadowhunters, Girl vs. Monster, and Arrow. McNamara just shared her fitness challenge for the year on Instagram. In a recent video, she is seen doing Pilates exercises on a reformer. McNamara received a lot of praise in the comments. She captioned the post, “Switching it up!💥New year, new workout adventure! Thanks @laurajquinn for once again putting me through my paces! 🤣 We’ve come a long way from ballet to @alo! 🩰”

She Does Pilates

McNamara is seen doing Pilates in her Instagram video. The Cleveland Clinic says that this exercise has a lot of health benefits. “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”

She Boxes

Hanging,Pink,Womans,Boxing,Gloves,Isolated,On,Pastel,Background.,3d​She loves boxingShutterstock

McNamara shared some of the things she did to stay in shape for Shadowhunters in an interview with Women’s Health. One thing she did was box. “It builds the shape of muscles I needed to look like a fighter, and it's just plain fun," she says.” Boxing has a lot of health benefits. The Cleveland Clinic says, “Regular physical activity, including boxing, can lower your blood pressure, your cholesterol and your risk of heart disease.”

She Does Leg Workouts

Kat McNamara attends the premiere of "Annette"

Michael Buckner/Penske Media via Getty Images

McNamara tells Women’s Health that she doesn’t skip leg day. "I know most people hate leg day, but I kinda love it. It's what makes me feel strongest." Piedmont says that leg workouts are extremely important. “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance.”

She Does HIIT

Kat McNamara attends The Creative Coalition's Seventh Annual Television Humanitarian Awards

Vivien Killilea/Getty Images

While on Shadowhunters, McNamara did a lot of HIIT. "In order to do the fight scenes, I needed a lot of upper body strength because I would be holding weapons all day," she says to Women’s Health. "High intensity interval training turned out to be the perfect thing for me. I was able to keep up my cardio stamina and build upon that so I could do the fight scenes, which are basically just sprints."

She Consistent

Kat McNamara at the opening night for the 20th anniversary of the HollyShorts Film Festival

Vivien Killilea/Getty Images

McNamara tells Women’s Health that she makes sure to stay consistent with her workouts. “There were days when I was tired. There were days when the last thing I wanted to do was pick up a weight...but I just had to physically get myself there—to take a deep breath and remember why I was doing it and why I was there. I think that can go for any kind of physical goal that someone has—half the battle is the mental battle.”