Tag Archives: personal trainer

Australian Fitness Expert Shares Top 10 Takeaways From Over 100 Celebrity and Model Diets and Workouts

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fitness expert, fitness and diet tips, lose weight, Australian personal trainer and nutritionist Rachael Attard is sharing the most coveted secrets from celebrities and models – the exercise and diet plans that are responsible for their amazing figures. The influential fitness expert has gathered and studied the workout and diet regimens of more than 100 celebrities and models, and is now sharing her top 10 takeaways to inspire and educate others.

“Celebrities are in the spotlight and constantly demonstrating the highest standards of health and fitness,” said Attard. “Their exercise and diet routines are among the top questions I get from clients, so I’ve taken a close look at their strategies to share with others who might want to try them for the same amazing results.”

TOP WORKOUTS:

Cardio is top-of-mind for everyone when it comes to weight loss, maintenance and getting toned, and celebrities are no exception. Boxing is the go-to cardio workout for many, including leading ladies Jennifer Aniston, Salma Hayek, Kate Beckinsale and Sophie Turner; singer Dua Lipa and models Hailey Bieber and Lais Ribeiro.

Low impact exercise options such as Pilates or yoga are popular among singer Dua Lipa; actresses Margot Robbie and Emma Stone; and iconic model Naomi Campbell, who enjoy this mindful option following days of intense cardio or strength training sessions.

Among the more alternative fitness options, superstar singers Beyoncé, Jennifer Lopez, Ariana Grande and Taylor Swift are able to burn calories while rehearsing for tours with dance-based cardio, giving them the toned legs and defined abs on stage that are the envy of everyone.

Celebrities who call Los Angeles home, including model Kaia Gerber, are likely to go hiking – taking advantage of the many trails with close views of the infamous Hollywood sign.

Resistance training, also known as strength training, is the exercise of choice for model Sofia Richie; actresses Penelope Cruz, Emma Stone, Kate Beckinsale and Sophie Turner; and singer Adele who revealed a major weight loss earlier this year. This method utilizes resistance to muscular contraction to build muscle and improve anaerobic endurance.

TOP DIETS:

Among the most consistent diet tips from celebrities and models is to drink plenty of water. Countless celebrities attribute hydration to not only getting them through workouts, but making them feel full while also ensuring healthy skin.

Smoothies are among the most popular breakfast and lunch choices for celebrities, including singer Ariana Grande, Australian model Belle Lucia, former Spice Girl Victoria Beckham and actresses Emma Stone, Kate Beckinsale and Sophie Turner.

A dose of healthy fat in the form of avocado on toast is the go-to lunch for Pussy Cat Doll and Masked Singer host Nicole Scherzinger, while a commitment to regular juice cleanses has proven successful for actresses including Salma Hayek.

An eating pattern that cycles between periods of fasting an eating is a current trend called intermittent fasting, which is popular among actresses Vanessa Hudgens and Scarlett Johansson. Regardless of the fasting cycle chosen, each option reduces caloric intake for weight loss or maintenance.

“When it comes to clean eating and counting calories, celebrities are committed to a consistent lifestyle of healthy choices, but fall victim to cheat meals just like the rest of us,” said Attard. “Celebrities almost unanimously agree that pizza is their downfall, including actress Vanessa Hudgens.”

Rachael Attard is a certified personal trainer and nutritionist who holds a Bachelor of Science degree from the University of Queensland, a Cert III and IV from the Australian Institute of Fitness, and a Certificate in Sports Nutrition from the International Society of Sports Nutrition. She is best known for her 3 Steps to Lean Legs Program, developed from her years of training women and helping them feel good in their skin, and fall in love with exercise and their bodies. Her in-depth blog post featuring the diet and exercise regimens of 100 celebrities and models can be found online, at https://www.rachaelattard.com/category/blog.

 

Boris Johnson’s Workout Secrets. (Yes, Really)

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THE WINNERS WORKOUT


Boris Johnson’s personal trainer, Jon Denoris reveals the secrets behind Boris’s workout routine

After a month working with his new personal trainer, Jon Denoris, the new Mayor of London Boris Johnson can do 100 push up’s p/session, has lost 8kg and three inches of his waistband, as well as making significant life changes.

As part of Jon’s new ‘Pop Up Gym’ initiative to improve fitness and office diets in preparation for 2012 London Olympics, he has released a bespoke workout plan; similar to Boris Johnson’s to help readers get fit at work.

7AM – Power Smoothie

Blend two scoops of strawberry whey protein, two tablespoons of bio yoghurt, a handful of granola and a cup of skimmed milk. Add ice to finish. Drink one third immediately.

7.30AM – Clock-face drill

A simple ten-minute exercise routine. Begin in the starting position for a press-up, spin your body round like clock hands with your bellybutton as the axis. Randomly choose clock-face positions to spin to.

7.40AM – Power Smoothie

Finish the Power Smoothie made earlier.

8AM – Commute

In honour of our new mayor, take a Boris bike to work or walk at a brisk pace.

11AM – Desk based exercise

Break up your morning with a quick ten-minute stretch.

With your left hand, grip the underside of your chair. Slide to the right hand side of your chair and then pull down with your left arm. Whilst doing this, turn your head to the right and place your right hand on your head. Apply gentle pressure before swapping.

11.10AM – Snack

Elevenses are the highlight of most office workers’ mornings. Ensure that your meal contains a combination of protein and carbohydrates, such as peanut butter on wholegrain toast, orange segments and cottage cheese or nuts and an apple.

1PM – Lunchtime workout

If the office doesn’t subscribe to the Pop Up Gym classes, Denoris recommends a circuit based routine designed to be done in the office or in a nearby park. Do 20 reps for each exercise and then repeat as many times as possible in half anhour.

· Body weight squats. With your hands across your chest and your backside stickingout, lower your thighs so that they are parallel to the floor. Hold and then rise slowly.

· T-stand push-ups. When at the top of your push-up, rotate the body and stretch one arm out to the side and then up to the sky. Follow by switching sides.

· Lateral lunges. Begin by standing with both legs together and then lunge sideways, bending your knees. Follow by touching your feet with both hands, keeping the trailing leg straight. Return to a standing position before alternating legs.

· Single-arm rowing. Once squatting, lean forwards, sticking your bum out until it is 45degrees to the floor. Whilst using one arm to stabilise yourself, pick up your bag and lift it up and down ten times. Then alternate.

· Bicycle kicks. Lying on your back, cradle your head with your hands. Bring your shoulder blades off the ground whilst bending your knees. Alternate, touching each elbow to the opposite knee.

1.45PM –Lunch

Aim for a vegetable and protein-rich lunch. For example, two grilled mackerel fillets on a bed of spinach, with olive oil and lemon to taste.

4PM – Desk stretch

Place your left leg on a chair or staircase. Bend your knee, extend your right arm until vertical and pulse forwards until you feel a gentle stretch through the hip. Alternate sides.

4.10PM – Snack

Similar to the morning snack, mix up protein with carbohydrates. Denoris suggests pitta bread and tuna or a hard-boiled egg and a whole wheat bagel.

6.30PM – Commute home

Again on a bike or walking.

7.30PM – Dinner

Denoris recommends chicken stir-fried in peanut oil with garlic chilli soy sauce, sweet chilli sauce and basil leaves. Serve with brown rice.

00.00AM – Bedtime

Constantly restricting sleep is an easy way to gain weight. Keep your sleep and waking times consistent. Aim for between six to eight hours a night.

Seb Morgan’s Fitness Column: What’s your excuse?

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WHAT’S YOU’RE EXCUSE?

I’m too weak, too slow, too big. I ate too much for breakfast, I got a headache, its raining, my dog is sick I can’t right now. I’m not inspired, it makes me sweat, it makes me smell bad, I’m allergic to stuff, I’m fat, I’m thin, its too hot, I’m not right I got shin splints, I’m distracted, I’m exerting myself too much, I’d love too really but I can’t, I just can’t my favorite show is on, I’ve got a case of the Monday, the Tuesdays, the Wednesdays; I don’t want to do this, I want to do something else after new years, next week I might make a mistake.

I’ve got homework, I feel bloated, I got gas, I got a hot date, my coach hates me, my mam won’t let me, I bruise easily, its too dark, its too cold, its too hot, this is dangerous, sorry I don’t have a bike, I don’t have trainers, I didn’t get enough sleep, its not in my DNA,Ii don’t want to look all tired out, I need a better coach, I don’t like getting tackled, I’m not the athletic type, I don’t want to get sweaty, I have better things to do, I don’t want to slow you down, do I have to do this?, as soon as I get a promotion, as soon as I get some money I have no money I might sit this one out…what you’re excuse….pick one, I bet you have heard it before or maybe even said it yourself.

Go on, be honest. be savagely honest with yourself. no one else needs to know. what is you’re excuse and is it real? Really think about it. Is it something that acutely holds you back?, that really stops you going out and doing something, some form of health and fitness activity. has it taken you’re leg or even legs? an arm even? is you’re day so full that you don’t have time to make a cuppa and sit down? Do you have so little money you cant go to the park for a run, jog, WALK.

Let me ask you….really? Is that really the truth….or an excuse.

Last year we saw a great feat of human courage in the rugby world cup and recently the six nations, soon we will all be watching the triumph that is the Olympics and even more so the Para-Olympics and let me ask you when you watch that event and its amazing human beings. Do you think they made an excuse when it was cold, raining, hot, not enough time to do school work, normal work, we’re tired at waking at dumb o’clock, the training was too hard, they failed, they lost that race, they got bitten, they had personal issues, had lost an arm, leg, both legs…….do you think they made an excuse.

And don’t give me the…oh yeah, but they had support, they’ve trained for year etc…as I tell people I train or fellow Brazilian jujitsu players….everyone has to start somewhere.

At this current moment I’m watching Frank Skinner on sport-aid swim for the very first time and seeing a smile appearing on his face as he realizes he overcome one hurdle of the biggest fear of his life is incredible….I’m also smiling at his personal achievement.

He did so again….why cant you?, whats you’re excuse.

My personal excuses are, I’m smaller than everyone else, I’m not as strong, I’m getting older, there’re too far head of me in the game, there’re just so much better and these are the excuses i use to push me that little bit harder….but that’s me, you have to find you’re own.

Now i do understand that if you think you need a little push or guidance but a little to intimidated to go to the gym and see all these muscle men (who in all honestly are probably training wrong…HA) it can be scary and then you’re let of on you’re own and then PT’s coming up saying “can i help you, yeah i’ll show you for 5 mins, you want more it will cost”.

So if you find yourself in this position I’m going to advice the original and leading park fitness group, British Military Fitness. they train in over 100 park across Britain with over 400 instructors who are either ex or current serving servicemen and ladies but don’t be fooled by the Military bit…….its a very fun, engaging session lasting only an hour where you are guided, instructed and supported by you’re instructor and the other members of you’re group and whats more than a gym…the members communicate, talk, share, support and even get together after the sessions or weekends.

Its a great environment and is basically a personal training session with someone who is not just out to get you’re money to pay there gym-rent, they are there to really help you.
Yes,I am being bias as I am an instructor but what i have seen really has taken my by surprise and for anyone who feels a bit nervy of taken that first step, we are there all the way with you…plus you’re first session is free.

To find out more and a park near you search ‘British Military Fitness’ or ‘BritMilFit’ into a search engine.

If you have a goal, we’ll get you there. Remember; I’m with you all the way.

Seb is a free-lance personal trainer, you can follow him on twitter at @sebmorganpt