Skip to content
Fitness & Workouts
✓Fact-Checked

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@celebwell.com.

Tone Your Body With This "Beginner-Friendly" Esther da Costa Routine

Here is how you can do the workout at home, according to fitness expert Esther da Costa.

Leah Groth
By Leah GrothJul 09, 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:
FACT CHECKED BY Christopher Roback
Esther_de_Costa8
esthermarieyoga/Instagram
Leah Groth
By Leah GrothJul 09, 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:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Esther da Costa is showing off her flat abs – and revealing details about the workout responsible for them. In a new social media post the fitness influencer and founder of Esther Marie Yoga flaunts her amazing body while unveiling her “beginner friendly total tone” workout. “This routine targets and tones the entire body especially the shoulders , glutes and core!” she write. “And it’s LESS than 20 minutes.” What exercises does she do and what other health habits are responsible for her fantastic figure? Here is everything you need to know.

The Workout Is Low Impact and Involves “Small But Powerful Movements”

“Low impact small but powerful movements are suitable and effective in my opinion for all levels / abilities,” Esther explains in the post, adding that “movements like this that are gentle, strengthening and toning are GREAT for restarting your fitness journey after time out.” She adds that the workout is great “If you’re kick starting your fitness journey , getting over a cold or restarting your fitness.”

Beginner Friendly Rotal Tone Workout

Esther_de_Costa1esthermarieyoga/Instagram

Here is the workout:

  • Wide yogi squat: Push “weight into heels and use your core,” she says.
  • Side lying elevated feet clam shell: “Tone the inner and outer hip and improve mobility drill,” she explains.
  • Single leg bridge lift, with twist tuck: The“core glutes and pelvis stability targeted with this one exercise,” she says.
  • Kneeling shoulder push ups: “Honestly these transformed my shoulder strength stability and upper back muscles,” she explains.
  • Lying toe dips: “Showing two different versions here one with more support taken hand back on to move onto too much,” she says. “You feel stable strong with the hand out to the side.” Then, adding on, “this time [do the exercise] with both hands supporting the head.”

Related: I Lost 25 Pounds by Doing These 3 Things

Tips for the Workout

Esther_de_Costa2esthermarieyoga/Instagram

She also offers the following tips for the workout:

  • Do each one of these exercises for 30 seconds
  • Take a rest whenever needed
  • Move slowly and with control
  • Breathe with the movement ,make the exhale heard
  • Move with love for your body.

Eating Disorder Issues

Esther battled an eating disorder, which is how she started her fitness journey. “I was diagnosed with anorexia nervosa just before I turned 18 after an attempted suicide. Was I worried about my weight? No!!! I was feeling so low, incredibly lost and wanted to give up on life,” she said in a post, explaining that “eating disorders are not about food, wanting to look a certain way, wanting to be a certain size, to have a six pack, to be thin.”

Yoga Helps Her Relieve Stress

Esther_de_Costa6esthermarieyoga/Instagram

On her website Ester explains that she discovered yoga in 2016 “during a time in my life of work related stress and intense anxiety,” she says. “I had been practicing mindfulness before 2016 and knew it helped me, but yoga I always thought wasn’t for me. At the time I liked HIIT exercise and was an avid gym bunny, but after tearing my knee and achilles heel in 6 months I took advice from physic and started yoga from home. I started practicing from home and have always predominately had a home yoga practice rather than class attended. Self practice eases my monkey mind, silences my inner critic and settles and soothes me from within,” she adds. Is has also strengthened her body.

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Meditates

Esther_de_Costa7esthermarieyoga/Instagram

Esther also meditates. “I’m not trying to create a whole new style of meditation. I’m trying to make meditation more accessible to as many people as I can,” she explains in a post. “In my experience with meditation, I found the posture away from the wall, straight back, always seated really hard due to my chronic pain.” She recommends the following posture options.

  • Seated with your back against the wall with support
  • Seated on a block to elevate the hips
  • Seated back against the wall to support your back and a cushion under under the legs
  • Reclined resting legs up the wall

💪🔥Body Booster: Low impact workouts can be just as effective at burning fat and building muscle as higher intensity workouts.

workout routineswalkinghiit

More For You

Fitness & Workouts

Tone Your Body With This "Beginner-Friendly" Esther da Costa Routine

Esther_de_Costa8
esthermarieyoga/Instagram
Leah Groth
By Leah GrothJul 09, 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:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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.

Esther da Costa is showing off her flat abs – and revealing details about the workout responsible for them. In a new social media post the fitness influencer and founder of Esther Marie Yoga flaunts her amazing body while unveiling her “beginner friendly total tone” workout. “This routine targets and tones the entire body especially the shoulders , glutes and core!” she write. “And it’s LESS than 20 minutes.” What exercises does she do and what other health habits are responsible for her fantastic figure? Here is everything you need to know.

The Workout Is Low Impact and Involves “Small But Powerful Movements”

“Low impact small but powerful movements are suitable and effective in my opinion for all levels / abilities,” Esther explains in the post, adding that “movements like this that are gentle, strengthening and toning are GREAT for restarting your fitness journey after time out.” She adds that the workout is great “If you’re kick starting your fitness journey , getting over a cold or restarting your fitness.”

Beginner Friendly Rotal Tone Workout

Esther_de_Costa1esthermarieyoga/Instagram

Here is the workout:

  • Wide yogi squat: Push “weight into heels and use your core,” she says.
  • Side lying elevated feet clam shell: “Tone the inner and outer hip and improve mobility drill,” she explains.
  • Single leg bridge lift, with twist tuck: The“core glutes and pelvis stability targeted with this one exercise,” she says.
  • Kneeling shoulder push ups: “Honestly these transformed my shoulder strength stability and upper back muscles,” she explains.
  • Lying toe dips: “Showing two different versions here one with more support taken hand back on to move onto too much,” she says. “You feel stable strong with the hand out to the side.” Then, adding on, “this time [do the exercise] with both hands supporting the head.”

Related: I Lost 25 Pounds by Doing These 3 Things

Tips for the Workout

Esther_de_Costa2esthermarieyoga/Instagram

She also offers the following tips for the workout:

  • Do each one of these exercises for 30 seconds
  • Take a rest whenever needed
  • Move slowly and with control
  • Breathe with the movement ,make the exhale heard
  • Move with love for your body.

Eating Disorder Issues

Esther battled an eating disorder, which is how she started her fitness journey. “I was diagnosed with anorexia nervosa just before I turned 18 after an attempted suicide. Was I worried about my weight? No!!! I was feeling so low, incredibly lost and wanted to give up on life,” she said in a post, explaining that “eating disorders are not about food, wanting to look a certain way, wanting to be a certain size, to have a six pack, to be thin.”

Yoga Helps Her Relieve Stress

Esther_de_Costa6esthermarieyoga/Instagram

On her website Ester explains that she discovered yoga in 2016 “during a time in my life of work related stress and intense anxiety,” she says. “I had been practicing mindfulness before 2016 and knew it helped me, but yoga I always thought wasn’t for me. At the time I liked HIIT exercise and was an avid gym bunny, but after tearing my knee and achilles heel in 6 months I took advice from physic and started yoga from home. I started practicing from home and have always predominately had a home yoga practice rather than class attended. Self practice eases my monkey mind, silences my inner critic and settles and soothes me from within,” she adds. Is has also strengthened her body.

Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.

She Meditates

Esther_de_Costa7esthermarieyoga/Instagram

Esther also meditates. “I’m not trying to create a whole new style of meditation. I’m trying to make meditation more accessible to as many people as I can,” she explains in a post. “In my experience with meditation, I found the posture away from the wall, straight back, always seated really hard due to my chronic pain.” She recommends the following posture options.

  • Seated with your back against the wall with support
  • Seated on a block to elevate the hips
  • Seated back against the wall to support your back and a cushion under under the legs
  • Reclined resting legs up the wall

💪🔥Body Booster: Low impact workouts can be just as effective at burning fat and building muscle as higher intensity workouts.

Fitness & Workouts

Jeanette Jenkins in Workout Gear Shares “Total Body Workout” Even Beginners Can Do At Home

Jeanette_Jenkins_msjeanettejenkins7
msjeanettejenkins/Instagram
Leah Groth
By Leah GrothApr 17, 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:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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.

Jeanette Jenkins is working up a sweat – in her exercise clothes. In a new social media post, Pink’s personal trainer shares an at-home workout perfect for those new to exercise. “Total Body Workout!” she exclaimed in the caption of the at-home workout. All you need is a set of light weights – or even no weights at all. Here is everything you need to know about the workout, and a few other tips from the celebrity trainer.

Do 10 to 15 Reps

Jeanette_Jenkins_msjeanettejenkins2msjeanettejenkins/Instagram

Jenkins recommends 10 to 15 reps per exercise. “I’m using 10lbs Dumbbells but if these movements are new for you then I recommend 3-5lbs to start!” she adds. “You can also do it with no weights & it will still be effective!”

Here Are the Exercises

Jeanette_Jenkins_msjeanettejenkins1msjeanettejenkins/Instagram

  1. Side Lunge + Single Arm Press
  2. Squat + Overhead Shoulder Press
  3. Push-Up + Side Plank
  4. Sumo Squat + Upright Row + Medial Delts
  5. Triceps Kickbacks + Single Leg Lift
  6. Reverse Lunge Front Kick + Biceps
  7. Standing Oblique Crunch
  8. Back Row + Back Fly + Back Taps

Pay Attention to Diet

Jeanette_Jenkins_msjeanettejenkins3msjeanettejenkins/Instagram

“Whether you’re looking to burn fat or strengthen your muscles, you must pay attention to your meal plan just as much as your workout plan,” Jenkins explained during an interview with Abbott. “In general, most people don’t understand how many calories they eat in a day or how many calories they should be eating. If you are trying to burn body fat or slim down, you need to have a calorie negative at the end of the day.” The first step? Understanding “what you are eating and how many calories are in your chosen foods,” she claims. “There are 3,500 calories in one pound of fat. If you have a calorie negative of -500 a day, you can achieve a calorie negative of -3500 in a week (7 days) to help you burn off 1 pound of fat. It takes time to learn about the food you put in your body, but it’s necessary, and that knowledge you gain will remain with you for a lifetime. Also, take time to meal prep. Spending an hour at the beginning of your week planning meals will save time and calories.”

Make Sure to Hydrate

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

Jenkins also emphasizes the importance of being well-hydrated before, during and after exercise. “It would be best if you started well-hydrated before you even get moving. Signs like dark urine color will tell you that you need to up your fluid intake before hitting the gym. During a workout, we activate our sweat glands to help cool down the body, which depletes our internal water levels. Dehydration occurs when fluid losses exceed fluid consumed through both foods and drinks. It can impact everything from athletic performance and muscle recovery to mood, alertness, concentration and short-term memory,” she told Abbott.

RELATED: I Dropped 15 Pounds in 2 Months with the 90-30-50 Diet

Don’t Dread Diet and Exercise

Jeanette_Jenkins_msjeanettejenkins5msjeanettejenkins/Instagram

“Lastly, don’t look at exercise and diet as something to dread,” says Jenkins. “Healthy living and moving your body are a way of life and don’t happen overnight. Most importantly, don’t forget a positive attitude. It will set you up for long-term success.” And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

💪🔥Body Booster: If you are new to exercise, start with light weights and work your way up to heavier ones to avoid injury.

Fitness & Workouts

Kelsey Rose Flaunts Washboard Abs and Reveals 3 “Secret Sauce” Moves

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothJan 03, 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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.

Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin

Strength in teamwork. Two young attractive female athletes exercise on the beach doing squats with a sunrise and ocean in the background. The focus is soft and dreamy.
Shutterstock
Leah Groth
By Leah GrothApr 17, 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:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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.

Do you want to do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.

Here Is the Workout

Grace_Albin_fitstylegrace1fitstylegrace/Instagram

“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.

  • jump squat into triple-pulse squat.
  • twist squat with knee lift.
  • triple-pulse lunge into kick.
  • cross cross squat.
  • reverse lunge into plank.
  • floor tap lunge into knee lift.

Do Pilates and Strength Training

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Grace encourages “a fusion of Pilates technique with traditional fitness,” she told Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”

It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stick to Workouts You Love

Grace_Albin1fitstylegrace/Instagram

What is the absolute best workout, according to Grace? One you will actually do. She recommends trying “a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

RELATED:5 Exercises for Wrinkle Reduction

Snack on Protein and Fiber

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.

Related: This Is Exactly How to Lose Body Fat This Year

Get Your Steps In

Grace_Albin2fitstylegrace/Instagram

Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.

💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.

Fitness & Workouts

Jessica Alba’s Trainer Ramona Braganza in Workout Gear Shares “Best Glutes Exercise Ever” 

ramonabraganza2
ramonabraganza/Instagram
Leah Groth
By Leah GrothApr 23, 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:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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.

Do you want to know the workout behind Jessica Alba’s famous backside? Her trainer, Ramona Braganza, unveils the “best butt exercise ever” in a new Instagram post that is “used by all my celeb clients, and you have to admit they have great Glutes,” she writes. Here is the workout – and everything you need to know about her method.

Use Dumbbells or a Barbell and Make Sure to Stay in Proper Form

close up of man holding weight in gymShutterstock

“Proper form is a must with this one to avoid injury and work your way from lighter weights to heavier,” she explains. “You can use dumbbells or a barbell for most leg exercises. We will be switching out to barbells on the next leg series.”

Romanian Deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

The exercise she recommends is the Romanian Deadlift. Romanian DeadLift, or RDL, can do major damage to your back. “If done improperly with a rounded back, this exercise can cause major stress on the lower lumbar area of your back and result in a possible lumbar disc injury,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. To do it safely, she suggests tightening your entire core “so that it helps brace your back, keep a neutral spine the entire time, and lift with your legs (like you're pushing them into the floor) instead of your back.”

Don’t Forget to Warm Up

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

Braganza reminds us that you should always start with a “quick warmup cardio” and stretches. “For recovery make sure to do a stretch after, use foam roller or theragun if needed, Epsom salt bath helps too.”

3-2-1 Method

ramonabraganza1ramonabraganza/Instagram

Braganza created her trademark 321 Training Method while working with a blockbuster star. “I developed it when Jessica Alba and I were shooting many films on location, so I needed something effective, requiring minimal equipment, flexible whether you have 20 minutes, half an hour, or a full hour to train,” she recently told our sister site, Celebwell.

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

Do 3 Cardio Workouts

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

The first part of the method, three, stands for three cardio workouts. “An example of cardio could be either treadmill, spinning, or dance.

Complete 2 Circuits

ramonabraganza3ramonabraganza/Instagram

Then, you move on to circuit training. She recommends doing two circuit workouts. “Usually it’s three in a row exercises that train specific body parts on different days,” Braganza said.

Now, Do 1 Part Core

ramonabraganza4ramonabraganza/Instagram

The final part of the workout is the core. She recommends doing a short workout to flatten and strengthen the midsection.

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Meditation

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Sometimes her sessions with clients involve meditation. She maintains that Alba meditates before and after their sessions. “Our workouts have become more of a mind body spirit evolution as Jess is now in her 40s which includes meditation before we train that raises our vibrations to give us a positive mindset and finishes with a gratitude meditation,” she said.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Avoids These 10 Foods to Stay Lean All Year Long

Diarmid Murphy murphysmethods_onlinecoach
​Skipping Meals
Copyright murphysmethods_onlinecoach/Instagram
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
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.

The good news? You can slim down by eating delicious food. The bad? You might have to ditch some of your favorite ones. Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle with sustainable methods. In a new post, he gets real about his own nutrition plan. “Foods I avoid to stay lean all year round,” he captioned the Instagram post.

“When trying to get lean there are no foods you must completely avoid,” he writes. “And I do still enjoy these foods in moderation… But some make it much harder to stay in a calorie deficit due to their high calorie density, low satiety, or ability to trigger overeating. So you got to be weary of them.”

Highly Processed Foods

The first category on his list? Highly processed foods, “like fast food, pastries, and deep fried items pack a ton of calories with little nutritional value, making it easy to overconsume without feeling full,” he explains.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sugary Drinks

He also avoids drinking his calories. “Sugary drinks, fruit juices, and excessive alcohol add empty calories without providing satiety, so it’s best to minimize them,” he writes.

Highly Calorie Coffee Drinks

Another beverage no-no? “High calorie coffee drinks like fancy lattes, frappuccinos, and creamy coffees from cafés can easily pack 300-600 calories due to added syrups, cream, and full fat milk,” he says.

Cheese and Fatty Dairy

“Cheese is delicious but very high in calories per gram, meaning just a small amount can add up quickly,” he says. “Full fat dairy like heavy cream and full fat yogurt can also be sneaky sources of extra calories.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ultra Processed Snacks

Don’t cave and munch on unhealthy snacks. “Ultra-processed snacks like crisps, biscuits, and sweets are engineered to be addictive and are often loaded with refined carbs and unhealthy fats that spike hunger,” he writes.

Fatty Spreads, Sauces, and Dressings

Be careful of condidiments. “High fat spreads, oily dressings, and creamy sauces can turn a low calorie meal into a calorie bomb, so portion control is key,” he says.

“Healthy” Nuts, Seeds, Granola, and Even Avocado

Sometimes, “healthy” foods aren’t good for weight loss. He says that “healthy” high-calorie foods like nuts, avocados, and granola “are fine in moderation but can add up fast if not tracked properly.”

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Conclusion

The bottom line? It’s all about moderation. “Instead of thinking about avoidance, focus on high protein, high volume foods that keep you satisfied while staying within your calorie target,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

NASHVILLE - JUN 5: Michelle Monaghan attends the 2019 CMT Music Awards at the Bridgestone Arena on June 5, 2019 in Nashville, Tennessee.
Shutterstock
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Fact: Michelle Monaghan just entered the final year of her forties. On March 23, the seasoned Hollywood actress, who is the talk of the town with her latest role in the third season of White Lotus, turned 49. This might come as a shock to anyone watching her galavanting around every episode in tiny swimsuits, showing off her flawless and flat-abbed figure. Recently, she has revealed some of her top diet and fitness tips, and we plan on stealing all of them.

Protein-Packed Breakfast

Michelle starts the day with a protein-packed breakfast. "Breakfast is my fuel for the day. It might be a bowl of goat's-milk yogurt with granola, berries, and raisins, and maybe shaved almonds and flaxseed thrown in, and a banana smoothie,” she dished to Women’s Health.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Protein, Veggies, Whole Grains

LOS ANGELES, CA. October 10, 2024: Michelle Monaghan at Warner Bros TV Group\u2019s Fall TV Party.

Shutterstock

"I don't think they make sense,” Michelle says about diets. “Ultimately, it's eating sensibly...but if I'm at a restaurant, all bets are off!" She eats salads “three or four times a week.” Turkey sandwiches with avocado and a slice of Swiss cheese are another favorite, and also homemade soup, "broccoli, cauliflower, butternut squash—make a big batch and you have it for days," she says. Fish, including trout and salmon, paired with steamed or roasted veggies or brown rice, is one of her favorite dinners.

Strength Training

Michelle Monaghan at the 2024 Baby2Baby Gala Presented by Paul Mitchell held at the Pacific Design Center in West Hollywood, USA on November 9, 2024.

Shutterstock

Michelle works out with a trainer three days a week doing strength training. Her hour-long sessions consist of exercises like cable work, squats, lunges, and step-ups. “It's a push to make myself go—it's hard!" she says. "But whenever I get off my lazy butt, I'm happy I did,” she says.

Pilates

“Pilates is my everyday self-care,” she revealed in a recent post. She added to Shape that the elongating workout is “really challenging,” adding. “I find that it's a good balance for my running, which makes my muscles tight. Pilates loosens me up.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Soul Cycle

“I also love SoulCycle. I played a Spin instructor in a movie, and at the time I thought, There's no way I'm getting on a bike. But SoulCycle had just opened in L.A., so I went with friends. The lights were off, candles were burning, and we were hooked. It's like church!”

Green Juice

LOS ANGELES, CA - OCTOBER 28, 2010: Michelle Monaghan at the Los Angeles premiere of her new movie "Due Date" at Grauman's Chinese Theatre, Hollywood. October 28, 2010 Los Angeles, CA

Shutterstock

She is also a fan of drinking her nutrients. “I try to drink green juice three times a week— kale, celery, spinach. Sometimes that replaces my coffee," she told Women’s Health. "I also bought a Vitamix blender. It purees everything."

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Hiking

LOS ANGELES - NOV 15: Michelle Monaghan at the 40th Anniversary of the Rolex Awards for Enterprise at Dolby Theater on November 15, 2016 in Los Angeles, CA

Shutterstock

Outdoor exercise is also part of her routine. “Years ago, when I started working out, it was about getting my body in shape. But now the mental benefits outweigh the physical ones. That's why I love going for a hike in the morning. There's something about climbing a mountain that's symbolic-you set your intention and what you want to focus on. I think about what I have to do today or what I have to accomplish this week. It allows me that space where there's no one else around," she added to Shape. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.