Fitness
Serena Williams says she lost 10 pounds in one week once she stopped breastfeeding
It’s been two years since Serena Williams announced she was retiring from tennis, but the athletic legend isn’t exactly sitting still these days.
“As a mom, I’m actually way more active than what I was during tennis,” the 42-year-old said on TODAY with Hoda & Jenna earlier this year. “Obviously, (with) tennis, I was playing Wimbledons and stuff. But, as a mom, I’m gone all day.”
When she was competing as a professional athlete, Williams maintained an ultra intense training schedule. She even told MasterClass she used to “almost break my body down” so she was “ready for anything.”
Williams doesn’t need such a hardcore workout routine anymore, but she’s hardly resting on her laurels.
Curious about her commitment to fitness? Here are some of the many ways Williams stays in fighting shape.
She enjoys multiple forms of cardio
When she’s exercising at home, Williams keeps up her energy levels by prioritizing her cardio routine.
“I do HIIT workouts (high-intensity interval training), a little stretching, a little strength training, but mostly cardio training,” she told Vogue in 2022.
She’s a fan of the Tonal home gym system
The athlete is also a fan of Tonal, a smart gym company she has invested in.
“I do the cardio exercises on Tonal, which is really helpful for me just to get my body back and used to calisthenics. I don’t necessarily want a trainer in my room or in the gym with me, so just having the Tonal trainers is a relief. It’s just something different from what I’ve been doing for the past 20-plus years, and it’s refreshing,” she told Vogue.
She loves riding her Peloton bike
If you’ve ever owned a Peloton or took one for a spin, you know the endorphins are addictive, and it turns out that Williams agrees.
“Those Peloton people are so inspirational!” she told Self in 2021. “They’ll be like ‘If you can get through this, you can get through your day, so you gotta do it!’ I’m like ‘I got you! I’m here!’”
She knows when to take breaks
Williams goes hard at the gym, but she isn’t afraid to press pause when her body tells her it needs a break. In 2022, she told Vogue she “definitely listen(s)” to her body.
“My favorite type of cardio is running, but my body has to be fit to be able to run or else my knees will hurt. After playing tennis for so many years, you just wear and tear down your knees, so the elliptical has been growing on me, too,” she said.
“I’m basically trying to do cardio every single day–even if it’s, like walking a few miles, it still counts. I had a tough last week, so this week has been a little bit lighter–I took two days off. Next week, I’ll be back to seven.”
She loves dancing
Off the tennis courts, Williams likes to bust a move to stay active. In 2016, the athlete told People she dances “a lot.”
“It’s a fun way to get a workout in instead of going to the gym and jumping on the treadmill for 30 minutes. I really enjoy that,” she said.
She doesn’t ‘live to eat’
Williams enjoys eating, but she tends to approach food with a more practical outlook.
“My philosophy is eat to live. Don’t live to eat,” she told Women’s Health in 2021.
Of course, the athlete has treats herself, but she looks at food as something that enables her to function first and foremost.
“You need it to survive. And (that’s) very hard to live by, cause I definitely love to snack, but this is what I want. These are my goals,” she said.
She’s tried going vegan and enjoyed it
Williams’ sister Venus Williams was diagnosed with an immune system disorder called Sjogren’s (SHOW-grins) syndrome in 2011. The disorder typically causes dry eyes and dry mouth, per the Mayo Clinic, but it can also impact joints, the thyroid, kidneys and liver.
After learning about her sister’s diagnosis, Williams decided to add more plant-based foods to her diet since the sisters were living together at the time.
“I remember thinking, ‘I can’t bring all this bad food into the house,’ so I changed my diet as well. I realized that I didn’t feel weaker, I didn’t feel like (my body) was missing something, and I actually had a lot of energy,” she told Essence in 2022.
Describing herself as an “on-and-off vegan,” Williams told Vogue she was dedicated to veganism for around six years and the experience was “great.”
“Now, I’m trying it out again because I really want to be healthy. And to be healthy, I need to eat healthy. When I don’t eat healthy, I just feel terrible–to be honest, I feel like I almost have pain,” she said. “So now, I eat vegan about six days out of the week. And then if I want, like, some eggs or something, I do that on the seventh day.”
She used to adjust her diet while training
Athletes’ bodies need more fuel to stay energized, so Williams used to make a habit of loading up on carbs when she was in her tennis heyday.
“The only time I eat pasta is when I’m playing/training. Usually, you’ll never see me eating pasta otherwise. Cause I feel like I’ve had to eat it so much in my career. It’s just like, I never want to see pasta again,” she told Women’s Health in 2021.
She likes to stay hydrated
Williams aims to drink a gallon of water or more each day to stay hydrated.
“That is one thing that I make sure that I always do,” she told CNBC in 2020.
While chatting with Glamour in 2021, Williams elaborated on the importance of drinking plenty of fluids.
“Hydration is super important for everything from skin to muscle recovery, so I try to make sure I always have water next to my bed. I also avoid snacking, especially sugar, as that tends to keep me awake longer,” she said.
The tennis star also swears by Gatorade to perk her up when she wakes up feeling dehydrated or tired.
Pregnancy didn’t stop her from working out
Pregnancy can feel like a workout in and of itself, but Williams still hit her fitness goals during her two pregnancies.
In 2023, she took to YouTube to share one of her pregnancy workouts and admitted that it’s “very difficult” to stay in shape while you’re expecting a child.
“I learned that when you’re pregnant, you burn so many calories as much as a triathlon athlete. So I’m trying to take advantage of that and continue to burn those calories,” she said.
Williams noted that her hips are especially tight during pregnancy and started her workout with warmup stretches.
After using the elliptical machine (and adding some arm exercises with a weighted ball), the athlete uses the treadmill while doing arm exercises with dumbbells.
While focusing on her legs and glutes, Williams did some squats and also added in some more arm exercises, all while her daughter Olympia watched.
She gave herself time to get back to the gym after giving birth
Staying in shape is a priority for Williams, but she also has a practical attitude when it comes to post-baby weight loss. After giving birth to her second daughter Adira in 2023, the athlete took her time building up her strength.
Two months after she welcomed her baby girl, Williams posted a photo of herself in the gym with her eldest daughter.
“Olympia watching me try to get my ab muscles working again. Here comes fitness!” she captioned the post.
In January 2024, Williams took to Instagram to post a video of herself lifting weights.
“Alright, I’m getting back into the swing of things,” she said in the brief clip. “This is not my usual weight, but it’ll do until I get back to where I need to be.”
A month later, the mother of two posted a relatable reflection about body image on her Instagram post.
“Loving yourself is essential. I find that I have to remind myself of that self-love through all different stages in my life. Right now I love that my body is not picture perfect. I love that I smell like milk — that milk sustains @adiraohanian I love getting to know a new version of my body. It is a change, but it’s a change that has been well worth it. So start this week, knowing that you are loved, and that starts with you,” she wrote. “Ok, now I’m about to go to the gym 🤪.”
In May 2024, Williams updated her Instagram followers on her postpartum weight loss journey. The star shared she’s been working hard to fit into a denim skirt she bought to wear after giving birth. While she’s not quite there yet, she promised to keep working toward it — something her followers applauded her for.
She’s raising confident daughters
Bodies come in all different shapes and sizes, and Williams wants to teach her daughters that they’re beautiful.
“What I’ve learned about embracing my power and strength and what I would like to pass on to my daughter is to love who you are,” Williams said during an interview with Tonal home gym in 2022 before second daughter, Adira, was born.
“And that’s really the message that I’ve always passed on. I definitely want her to embrace herself and love herself and understand that it’s important to have self-confidence.”
She had an easier time losing pregnancy weight after she stopped breastfeeding
After giving birth to her first daughter, Williams was surprised that she had a hard time losing her pregnancy weight while breastfeeding.
“What I’ve learned through the experience — everybody is different, every person is different, every physical body is different,” she said in 2018 at a news conference. “For my body, it didn’t work, no matter how much I worked out, no matter how much I did, it didn’t work for me.”
After she stopped breastfeeding, the athlete said she lost 10 pounds in one week.
“It was crazy. I just kept dropping. That’s when I learned that everything was different,” she said. “Sorry to go on about that, but I wanted to say that so women out there know that’s not true. Everyone takes things different. I think it’s important for us to share that message.”
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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