Fitness
Jessica Alba's workouts are tailored to her 'bad knees'
From “Dark Angel” to “Trigger Warning,” Jessica Alba has never shied away from fierce acting roles that challenge her to up the ante on her workout routine.
In fact, she credits one of her breakout roles with igniting her passion for fitness.
“I attribute my athletic body to the martial arts, gymnastics, dance, and strength training I did while filming ‘Dark Angel.’ That’s made me strong and really set the bar,” she previously told Shape, per PopSugar.
While promoting her role in “Mechanic: Resurrection” on TODAY in 2016, the star told Savannah Guthrie she’s dabbled in “a bunch of different disciplines in martial arts” over the years, including Krav Maga.
In her daily life, Alba’s workouts aren’t quite as intense, but they’re still pretty hardcore. As a result, the star has some practical advice for anyone who’s hoping to jumpstart a healthier lifestyle.
“If you can just do it two or three times a week, a little bit of exercise whether it’s yoga or going for a walk or cycling class or something…go for it,” she previously told E! News.
Ready to learn from Alba’s passionate, yet practical approach to fitness? Here’s everything she’s said about her workout routine.
She knows working out ‘sucks’ but still gets herself to the gym
Working out gives you great endorphins but it can be miserable at times, and Alba is the first to admit it.
“I’m not going to lie. Working out sucks. Which is why I love taking classes, because I’m surrounded by other people and that keeps me motivated and accountable,” she told Shape in 2015, per PopSugar.
Alba described the process of working out as “agonizing” while chatting with Extra and said she could think of “anything else” she’d rather do than exercise.
“I’ve figured out now certain things that I like to do and it’s actually become kind of a stress reliever,” she said.
She loves ‘high intensity’ workouts
Alba’s workouts aren’t for the faint of heart. The star previously told Cosmopolitan she prefers to challenge herself and opt for “high energy” and “high intensity” sweat sessions.
“For me it really is about how I feel after I exercise so I’m motivated to do it. I do it for my mental state, to clear my head,” she said.
She’s a fan of hot yoga
Alba has expressed her love for hot yoga on multiple occasions.
“I like to do hot yoga and sculpt yoga,” she told the Los Angeles Times in 2016.
While sharing her morning routine with Self the same year, Alba revealed that she liked to check yoga off her to-do list early on in the day.
“A couple times a week, I wake up at 5:15 for hot yoga class. I need a really good alarm and a strong coffee,” she said.
In 2024, Alba’s personal trainer Ramona Braganza told Shape her client also enjoys Iyengar yoga, which focuses on holding poses longer.
“(She) finds it very beneficial for stretching her body out,” Braganza said.
She’s a cycling devotee
Alba has also been known to wake up bright and early to attend a Soul Cycle class or do an at-home cycling workout.
“I also do spin classes with my friends. I find that working out with my friends to really fun music is, in a way, a meditation,” she told the Los Angeles Times.
She prioritizes strength training
Alba wants to stay strong, but she’s not looking to be a bodybuilder, so she makes it a priority to find time for strength training with “moderate weight,” per Braganza.
“She prefers upper body more than legs,” she told Shape, adding the Alba enjoys weighted slam balls.
She loves to bust a move
Dancing isn’t only fun. It’s actually a great workout. Alba has showcased her killer moves on social media on many occasions and told Women’s Health she adores dance classes.
“That’s fun. Like hip hop class, mixed with like core Pilates-type exercises,” she said.
She does whatever she can to avoid feeling ‘bored’ at the gym
While chatting with E! News in June 2024, Alba admitted that she tends to get sick of her workouts rather quickly.
“I get bored,” she said. “So I do spinning and I do cross training with a mix of weights and cardio. I just try to keep it moving.”
She adjusts her workouts for her problem areas
There’s no one-size-fits-all workout, especially when you’re dealing with knee issues. Just ask Alba, who admitted that she adjusts some exercises to be kinder to her knees.
“30 min cardio -when you you only have 30 min to get it in💪🏽💦 -check out my stories to get my 30 min interval treadmill cardio. I have bad knees so the incline and treadmill is the only way I can,” she captioned an Instagram post in 2018.
Alba’s trainer told Shape, osteoporosis is a concern for the star and said they adjust their workouts together to account for that.
“We focus on overhead exercises using resistance, which helps increase bone density,” she said.
She eats healthy during the week and indulges on the weekend
Alba has a pretty balanced approach to eating that leaves room for healthy foods and splurges.
“Four days a week, I try to eat plant-based, and I don’t drink alcohol,” she told Women’s Health in 2020. “Friday, Saturday, and Sunday, all bets are off. That feels like moderation to me.”
She knows that diet and exercise go hand in hand
Even the best workout routine won’t do much in the long run if you don’t focus on eating healthy as well, so Alba tries to prioritize both diet and exercise.
“With exercise, I get a little more toned and I definitely feel stronger, but my diet is much more important if I’m trying to slim down,” she told Shape, per Us Weekly. “In that case, I usually don’t eat gluten, dairy, fried foods or processed foods. I try to stick to a diet that’s low in sugar and carbs, and high in lean protein and vegetables.”
She felt more comfortable in her skin after becoming a mother
Everyone deals with body insecurities, including Alba. These days she’s comfortable in her own skin, but it wasn’t always that way. In fact, she told Cosmo UK that becoming a mother helped her feel more confident.
“As a teenager — and even in my 20s — I always saw the negative and didn’t focus on the positive, and then I felt like being part of something so life-altering and profound like having a child just made me feel differently about it all. I also thought ‘how do I want my girls to feel about their bodies?’ I don’t want them to have certain hang-ups, so my attitude to myself shifted,” she said in 2015.
Alba also practices gratitude to remind herself how lucky she is that her body takes such good care of her.
“I love my shape because it does what I want it to,” she told Shape, per Us Weekly. “If I want to go on a hike or a bike ride or go for a swim, I know my body will do everything I tell it to. I also appreciate that I can push myself through when I’m feeling tired. There’s always a little extra something to get me past the tired moments.”
She doesn’t beat herself up when she misses a workout
As a mom and entrepreneur, Alba’s schedule is jam-packed at all times, so she doesn’t always find time to squeeze in a workout. And that’s OK with her.
“I always thought, ‘I need to sweat out my weight in water, I need to have muscle failure, I need to feel like I just ran a marathon—that’s how hard I needed to work out,” she previously told Women’s Health.
These days, Alba is kinder to herself when she doesn’t smash her fitness goals.
“I’ve learned to mix it up and not feel like a failure if I’m not, you know, killing myself,” she said.
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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