Daniela Ruah Fitness & Diet Secrets
Daniela Ruah, best known for her role as Special Agent Kensi Blye on "NCIS: Los Angeles," is a testament to the power of functional fitness and disciplined nutrition. Born in Boston and raised in Portugal, Ruah has always led an active lifestyle, which she maintains today while balancing her acting career and motherhood. Her fitness philosophy centers on strength, agility, and longevity, often incorporating high-intensity interval training (HIIT) and compound movements that mimic the physical demands of her action-packed roles. Beyond the gym, Daniela is a strong advocate for a balanced, high-protein diet that fuels her body for long days on set and active playtime with her children. In this guide, we break down the exact routines and dietary habits that keep Daniela Ruah in peak condition.
Daniela Ruah Body Stats & Physical Details
5'8" (173 cm)
135 lbs (61 kg)
41
December 2, 1983
Portuguese-American
NCIS: Los Angeles, Macbeth, Red Tails
Daniela Ruah's Complete Workout Routine
Daniela Ruah follows a well-structured workout routine that balances different types of exercise throughout the week. Here's a detailed breakdown of her weekly fitness schedule:
Lower Body Strength
- •Barbell Squats – 4×10
- •Deadlifts – 3×8
- •Walking Lunges – 3×12 each leg
- •Glute Bridges – 4×15
- •Leg Press – 3×12
HIIT & Core
- •30-minute Tabata circuit
- •Battle ropes – 5×30 seconds
- •Plank variations – 5 minutes total
- •Russian Twists – 3×20
- •Mountain Climbers – 3×30 seconds
Upper Body Pull
- •Pull-ups (assisted if needed) – 3×8
- •Dumbbell Rows – 3×12
- •Lat Pulldowns – 3×10
- •Face Pulls – 3×15
- •Bicep Curls – 3×12
Active Recovery
- •45-minute Yoga flow
- •Foam rolling
- •Light swimming or walking
Upper Body Push
- •Overhead Press – 3×10
- •Push-ups – 4×15
- •Dumbbell Chest Press – 3×12
- •Tricep Dips – 3×12
- •Lateral Raises – 3×15
Functional Circuit
- •Kettlebell Swings – 4×15
- •Box Jumps – 3×10
- •Sled Pushes – 4 rounds
- •Burpees – 3×12
- •Medicine Ball Slams – 3×15
Rest
- •Complete rest
- •Focus on hydration and mobility
Daniela Ruah's Daily Diet Plan
Daniela Ruah consumes approximately 1,800–2,000 calories per day. Here's what a typical day of eating looks like:
Breakfast (450 cal)
- • Oatmeal with protein powder and almond butter
- • Black coffee
- • Two egg whites
Lunch (550 cal)
- • Grilled chicken breast
- • Large mixed green salad with pumpkin seeds
- • Sweet potato
Snack (200 cal)
- • Greek yogurt with blueberries
- • Small handful of walnuts
Dinner (500 cal)
- • Baked cod or sea bass
- • Sautéed kale with garlic
- • Quinoa
Daniela Ruah's Fitness Transformation Story
Daniela Ruah has maintained a consistent level of fitness throughout her decade-plus run on NCIS: Los Angeles. She famously continued to perform many of her own stunts well into her pregnancies, adapting her workouts to focus more on mobility and core stability while working closely with trainers. Her transformation is less about a single dramatic change and more about the evolution of her body as an "action star," developing functional muscle that serves both her on-screen presence and her off-screen life as a busy mother.
Daniela Ruah's Top Fitness Secrets & Tips
Prioritizes sleep for recovery
Never skips a warm-up
Includes explosive movements for athleticism
Drinks green tea for a metabolism boost
Frequently Asked Questions About Daniela Ruah
Does Daniela Ruah do her own stunts?
Yes, Daniela performs a significant number of her own stunts on NCIS: LA and trains specifically to handle the physical demands.
