They work with supermodels, A-list actors and reality TV stars. So when it comes to looking and feeling good, who better to advise than a celebrity personal trainer?
Below, Kacy Duke, Mary Helen Bowers and Justin Gelband share their tips for living a healthy lifestyle, whether you’re craving the muscles of an action hero or the rested, dewy face of a runway king.
What is a balanced lifestyle?
Good diet and exercise are important, but you need to consider all of your habits if you want to live healthier. It’s much easier to get active or stick to a nutritious eating plan when you’ve had a good night’s sleep — and adequate rest may depend on your stress level. If you want to improve your body, you must also think about your mind.
Duke, Bowers and Gelband all believe that a healthy lifestyle comes down to four factors:
- Incorporate exercise into your routine
- The food you eat
- sleep quality
- manage stress.
How to integrate sport into your everyday life
Duke’s A-list clients include Denzel Washington and Dakota Johnson – as well as con artist Anna Sorokin invent Anna Fame. The personal trainer said variety, mindset and positive thinking are keys to incorporating exercise into your routine.
“I always say create an interesting life. Decide what you want and what works for you,” she said news week.
Gelband, sometimes known as the “model whisperer,” has worked with pop stars, sports illustrated Centerfolds and Victoria’s Secret models. He said a common mistake people make is trying to set a time frame for training.
“People have this big notion that if you don’t exercise for an hour or two, you haven’t exercised. Everyone should be able to find 20 minutes a day for themselves.
“Walk to work or on your lunch break. Take 25 minutes to shoot a video when you get home—as long as you’re moving.”
Ready to start exercising? Here are five common mistakes to avoid, according to experts.
The food you eat
Bowers is the founder of Ballet Beautiful, a classical dance-inspired fitness company. She has coached Kirsten Dunst and Zooey Deschanel and helped Natalie Portman prepare for her Oscar-winning performance Black Swan.
Bowers, a former New York City Ballet dancer, believes moderation is the secret to a healthy, balanced diet.
“I love incorporating fresh fruits and vegetables, drinking lots of water, and eating local,” she said. “I stay away from highly processed foods but don’t have any major restrictions. I treat myself to chocolate, coffee and cheese every day.”
Eating produce in a variety of colors is critical to a balanced diet, as is taking the time to enjoy your food, Bowers said news week.
“Put in all sorts of vegetables – the more colorful it is, the healthier it is. Put it on a plate, set yourself a beautiful table [and] make it pretty You deserve it.”
Gelband recommends not eating after 8 p.m. and boosting your metabolism with intermittent fasting. However, the “fast” should include the time you spend sleeping to make the process more manageable.
“If you eat very late, your body is just a pile of food [the next day]. When you get used to intermittent fasting, your body changes immensely,” he said.
Put away your digital devices and take time to relax before bed. “I try to turn off my phone and read a physical book over a cup of tea,” Bowers said.
Duke said she struggled with sleep during the making of invent Annain which she was played by Laverne Cox.
“It was a lot not knowing how everything was going to play out. It was exciting, but at the same time I was terrified,” she explained.
She’s still experimenting with different methods, but a healthy lifestyle during the day has the biggest impact on sleep quality in the long run.
“You can’t turn off whatever you’re going through in your world,” she said. “But when you have a good day with exercise and eating right, you feel like you deserve a good night’s sleep.”
Try these simple exercises from meditation teachers to unwind before bed. If you sleep through the night but wake up tired, you might not be getting enough restorative deep sleep – here are some ideas to fix the problem.
Stress management tips
“Anxiety can feel constant,” Bowers said, so it’s important to “find everyday healthy outlets to escape stress and quiet the mind, like exercise or a walk.”
Gelband recommends deep breathing techniques to help you calm down, as well as gentle exercises like Pilates and yoga.
“Breathe deeply in and out, close your eyes. Anything that keeps your body relaxed and open,” he said.
Focusing on happy memories can also help reduce daily stress, according to Duke. “Gratitude is the best attitude. Find something to be happy about and remember the greatness within you.”
https://www.newsweek.com/easy-follow-lifestyle-tips-celebrity-personal-trainers-duke-gelband-bowers-1704105 Easy-to-follow lifestyle tips from famous trainers