Rugby Sensation Ilona Maher In Workout Gear Has Fun With Dance Partner Alan Bersten

Rugby star Ilona Maher is clearly having a lot of fun on Dancing With the Stars—including during the hours of dance rehearsals. Maher, 28, shared a video posted by her dance partner Alan Bersten, wearing purple workout gear and sitting on a coach while watching him clown around. “It’s not much, but it’s honest work,” Bersten captioned the post. Maher is an athlete, model, and now a dancer—here’s how she stays fit, strong, and happy.

1. Athlete Diet

Maher’s diet is tailored for athletes, and she can’t start the day without coffee. “Starting with breakfast, eggs are so great with the amount of protein they have so I'm always eating eggs,” she told Eating Well. “I love bacon—it gives me joy—so I'll eat some bacon with it and a piece of toast or some other carb, whether it's oatmeal or potatoes.”

2. Real Protein

Maher enjoys quality protein from real foods. “My lunch and dinner are about the same. I'll have a lot of protein, carbs and a lot of vegetables,” she told Eating Well. “I snack a little more than I used to. I love having a protein source in that snack, whether that's an apple with peanut butter, beef jerky, cold-cut meat, but I don't really like protein bars.”

3. Heat Acclimation

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Maher is trained to play in different environments. “We play in such hot environments sometimes—like Singapore; Hong Kong; Perth, Australia, during heat waves, and as high as 114 degrees—so we get into heat acclimation,” she told Mind Body Green. “Preparing yourself to be able to perform in that environment starts back home… For example, we'll sit in the sauna after we did a bike session in a heated room with sweatshirts and sweatpants on. Or we get into a hot tub with our sweatpants on.”

4. Team Spirit

Maher relies on her teammates to help rebound after a tough game. “You're not out there alone, and you're not losing on your own,” she told Mind Body Green. “You're losing with this other group of women who are going through the same stuff. So it's really important to be with them and connect with them, laugh about it, talk about the parts that went well, the parts that went bad, what to take from it.”

5. Beast, Beauty, Brains

Maher says her “beast, beauty, brains” mantra is about being multifaceted. “I think we put people in boxes like ‘Oh, they're a rugby player. Oh, they're a nurse,’ when people can be so much more than that,” she told Eating Well. “For me, I'm a rugby player, and that's what everybody sees, but I'm also smart. I like to be beautiful and feminine in my own way. To me, I think girls get afraid of trying out new things in fear of being pigeonholed, but I can be all of those things because I get to decide. It's my own narrative I get to write.”

Portia Woodman is a very successful rugby player for New Zealand, and previously played for Ireland. She has won two gold medals at the Rugby World Cup, and two golds and a bronze at the past three Olympic Games. Woodman recently appeared in an Instagram video for the Blues Rugby Team. In it, she posed in her uniform before her game highlights were shown. They captioned the post, “She’s home.”

1. She Plays Rugby

Rugby is the main way Woodman stays in shape. Simply Supplements states that the sport has a lot of health benefits. “While all forms of physical activity can positively impact health, rugby is noted for combining a hugely diverse range of physical activities. Firstly, rugby players cover a surprising distance in each match, at varying speeds. Some studies, in which rugby players were monitored with GPS transponders, suggest that they may travel 5km or more over the course of a match.”

2. She Swims

Woodman likes to swim to stay in shape. She shared this set of photos on Instagram of herself snorkeling. Woodman captioned the post, “Swimming with crush and squirt.” Better Health states that swimming has a lot of benefits. “Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it's a good way to relax and feel good.”

3. She Does Hip Thrusts

Woodman shares a lot of her favorite workouts on Instagram. One exercise that she likes to do is the hip thrust. Woodman posted this video of herself doing them with a barbell. She captioned the post, “Got to update the Hip Thrust PB today!! Thanks @mahinapaul_ your extra hype 👋” Hip thrusts have a lot of benefits. Gymless states, “Hip thrusts, as a compound movement, aid in increasing lower body strength and power, enhancing athletic abilities such as running, jumping, and powerlifting. By strengthening the posterior chain muscles, you can enhance your posture and lower the risk of back pain and muscle strain.”

4. She Does Pull-Ups

Woodman shared this workout video on her Instagram. One exercise she is seen doing in it was pull-ups. Woodman captioned the post, “Last gym sesh for the week… feature training with our young guns 🤣” Asphalt Green states that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest.”

5. She Uses Weights

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In the previous two Instagram videos, Woodman is seen using weights to workout. ACE Fitness states that using weights has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

The White Lotus cast is steaming up social media in their swimsuits. Meghann Fahy shared a photo of some of the actors and actresses from the show’s second season, lounging on the beaches of Italy in their bathing suits. “Sizzley Sicily,” she captioned the photo, which included Simona Tabasco, Aubrey Plaza, Leo Woodall, Adam DiMarco, Haley Lu Richardson, and Beatrice Granno. How do the cast members stay so fit? Read on to see 7 ways the cast of The White Lotus 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. Meghann Fahy Hydrates

Meghann Fahy’s top tip? Hydration. “I down a massive Yeti water bottle, pre-coffee. Hydrating myself is key. I drink so much more water than I even care to drink because I think that it really really helps me get through those 14-, 15-, 16-hour days that we pull sometimes. It helps mentally and physically, and it’s great for my skin,” she told Women’s Health. “On days I can sleep till 7:00, I go to Orangetheory or run. I live in [Brooklyn], so I run by the water a lot,”

2. Simona Tabasco Loves Outdoor Exercise

True to her last name, Simona Tabasco likes to keep things spicy and even has a [chili-pepper tattoo on her forearm]. “Yes! I love it,” she told Vulture about being named after hot sauce. “I love that it’s in my name and part of me. But specifically, it reflects my personality — or at least half of it. There’s a side to me that’s quite quirky and spicy.” She also enjoys outdoor exercise. Two of her favorite forms of fitness? Swimming and hiking.

3. Haley Lu Richardson Dances

Fun fact: Haley Lu Richardson was a competitive dancer before she became famous, and it is still her go-to fitness form. “I danced for like eight or nine years. I was super focused and committed to that; all I did was go to school and then dance and get no sleep. That’s when I learned about self-motivation and committing to something, and also about how much I love entertaining and telling stories. And I think dance and acting have those things in common,” she told The Last Magazine.

4. Leo Woodall Hikes

Leo Woodall enjoys hiking. “Still sore from getting that Uber to the tippy top,” he joked about his Runyon Canyon hike in Los Angeles. Physical benefits of taking a hike include building stronger muscles and bones, improving your sense of balance, improving your heart health, and decreasing the risk of certain respiratory problems. It also offers many mental health benefits, according to a Stanford University study.

5. Aubrey Plaza Loves Yoga

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Aubrey Plaza explained to The Cut that she believes wellness is “being conscious of what you’re putting into your body and on your body, and taking care of yourself.” She starts her day with water, followed by a smoothie, coffee, and ginger tea. As for her workouts, she loves yoga and basketball. “I’ve been playing since I was a kid,” she said.

6. Adam DiMarco Plays Basketball

Aubrey isn’t the only White Lotus star who shoots hoops. Adam DiMarco also stays in shape with the help of basketball.

7. Beatrice Granno Walks

Beatrice Granno loves to go for walks, a great way to stay in shape according to science. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Mel Reid is celebrating on the green in her workout gear. The golf star recently shared a moment with fellow golfer Celine Boutier after she clinched a win against Lexi Thompson during the 2024 Solheim Cup. Dressed in white shorts and a star-spangled top, Reid, known as one of the fittest golfers in the world, stays in shape through a combination of challenging workouts and balanced priorities. From intense gym sessions to goat yoga, Reid has embraced a holistic approach to fitness and personal well-being. Here’s how she keeps her body and mind sharp while navigating her professional and personal life.

1. She Has a Trainer

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2. She Does Density Workouts

Golf Magazine

Reid shows off her impressive gym skills in a video for Golf Magazine. Her trainer, Macdonald, was also on hand to explain her intense workout regime. “It’s a 15-minute density set, which means we’re going to do five exercises in a circuit fashion.” Each exercise is done in about one minute.‘What we’re trying to do is get some strength and power but in an endurance fashion,” Macdonald said.

3. She Does Goat Yoga

Goat Yoga has become increasingly popular over the last few years, and Reid has tried out the hot fitness craze in a post captioned “In the presence of greatness. G.O.A.T.” Reid has a goat on her back and is in a yoga pose. According to Arizona Goat Yoga, the out-of-the-ordinary workout has several benefits, including stress release, increased mindfulness, mood enhancement, and a connection to nature and animals.

4. She Has a Strong Communtiy

Reid often travels for work with her wife and their baby, which is challenging, but she explained how they make it work in an interview with LPGA.“The people that have been very welcoming and open to staying with us have made a huge difference,” Mel said. “It gives us a little bit of a break at the end of the day because they want to just hang out with Kai, as well. He is starting to recognize faces. He sees Emily (Kristine Pedersen), and he sees Carlota (Ciganda), and he sees Olly (Brett), and he gravitates to them. I think that's a cool experience, not just for us but for them as well.”

5. Learning Balance and New Priorites

Reid shifted her focus to motherhood when their son was born, and golf is no longer the top priority. “Golf is secondary, if not third, now to be honest with you,” Mel explained in the LPGA interview. “I've always played golf for myself and tried to prove to myself that I can do this. The competitiveness inside of me, it's almost taken that away a little bit. I can have a bad day, and it sucks, but it doesn't suck anywhere near as much as it used to. I have to find that little fire in me again to see what my purpose is on the golf course. That's probably been the biggest challenge for me this year.”

Louise Redknapp is letting fans see what her live performance dance rehearsals look like. Redknapp, 49, shared a video of herself wearing black pants and a white shirt, going through a routine with her team. “A little look behind the scenes at Mighty Hoopla rehearsals 🤍 been having so much fun putting this show together for you! See you at 6.40pm this Sunday xxx,” she captioned the post. “How does she still look soooo amazing 😍🔥,” a fan commented. Here’s how the British singer stays fit, happy, and full of energy.

1. She Loves Pilates

Redknapp enjoys Pilates workouts on the reformer machine. "I love Pilates on the tower or on the reformer just because it's quick and it feels like a proper workout,” she told HELLO!. “One of my best friends is a pilates instructor so get through the whole hour. I think that's why I love it so much because I just lie there, my legs in straps doing an exercise and we're chatting away so it's lovely, just a nice thing to go and do."

2. Peloton and Love Island

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Redknapp likes to ride her stationary bike while watching TV. “I've got a Peloton at home,” she told HELLO!. “I watch Love Island and go for a bike ride in the lounge, [people] must be looking [at me] like 'what was she doing?' If I've got a night in, I get on the Peloton, bike ride, do a few situps, then I'm done.”

3. Natural Beauty

Redknapp credits her preference for a natural look for her glowing skin. “I think it has something to do with the make-up I wear and the products I put on my skin,” she told Women’s Fitness. “I have always used quite a dewy base on my face which perhaps gives it a slight shine. I prefer a natural look to a full-on face of glam make-up.”

4. Grounded Life

Redknapp says she lives a very grounded life. “I am very aware I have had an amazing life and a great career, which has not come easy and has required a lot of hard work,” she told Women’s Fitness. “As long as I surround myself with the right people, I am OK. My two sons are my absolute world. The media speculate why I am not out there in the papers being photographed dating or with a new man on my arm, but I have not chosen to take that path. My priority is and always will be to be the best mum I can to my kids, who are my pride and joy.”

5. Not a Gym Bunny

Redknapp is not always motivated to work out. “If someone said to me, 'do you want to meet for a drink and a bit of dinner on Tuesday night or go to the gym?' I mean, I'm always going to meet my mate for dinner,” she told HELLO!. “The gym is not at the front of my priorities. I'm not a big gym bunny… I'd love to do yoga but after about three minutes I start thinking about all the other things I should be doing rather than sitting in this position and thinking I haven't got time for this today.”