I'm a dancer. When I'm well (right now I'm dealing with an injury, so no exercise for me--boo!), my dance schedule typically consists of pointe on Sundays, advanced technique on Tuesday mornings, intermediate technique on Friday mornings, and rehearsal for the Irish dance company I'm in on Friday afternoons.
I also take the bus, which means walking a lot more than the average American (didn't notice where you're from, OP, sorry).
As far as my eating habits go: I eat what I want, when I want, but do my best to keep it in check. I look (and feel!) my absolute best when on a raw diet. My best photos were taken when I was raw. Right now, I'm averaging only 60% raw on a daily basis, BUT I'm working on getting it at least to 70-75%, and today I'm 100% raw so far.
Also: Green tea. It's not technically raw, but I don't count that as non-raw food, since plain green tea is so chock-full of awesome.
Melbourne, Victoria, Australia
I would love to know also, how traveling models stay fit and healthy when travelling, i struggle so badly lately, when im traveling, i hardly do much of my excerise and eat, i try to eat healthy if i cant find anything healthy, i generally end up not eating much at all..
When i am not traveling i am at the gym, trying to make up for loss of time out of the gym.. but when i get into my routine, i am off again..
i would love to hear from other models as well how they stay fit or in shape..
My current routine:
Monday~ Squats, Barbell shrugs, leg press, leg extension, leg curls, calf presses
Tuesday~ heavy bench day, close grip bench, dips, dumbbell shoulder press, triceps pushdowns
Thursday~ Squat, Deadlift, bent barbell rows, seated rows, pulldowns, one arm dumbbell rows
Friday~ Light Bench day, incline bench, side lateral raises, curls, nosebreakers
There are a million threads, asking this exact same question. Lots of resources.
Monday: legs and butt (barbell squats, stiff-leg deadlifts, extensions and seated curls, calf press) + 15 minutes intervals on treadmill, alternating fast walk with 7mph run
Tuesday: back (cable pulley rows, lat pull downs, pull-up, hyperextensions, "good mornings", and 1-2 rear deltoid exercise)
Wednesday: chest (flat bench press, incline bench press, dumbbell flyes, pushups with different hand positions)
Thursday: legs and butt (Smith Machine lunges, single leg deadlifts, add/abduction, glute-specific mat work, or glute-ham raises)
Saturday: HIIT intervals, 15 minutes, plus whatever else I feel like doing, generally core-specific mat work.
Sunday: arms and shoulders (different sorts of curls, preacher bench, tricep pull-downs, extensions and dips, shoulder press, lateral and front raises, plus 1-2 rear deltoid exercise).
I know there are better ways to split things. I'm kind of laid back about how I split workouts, so it could be better, but I try not to be a hard-ass. I divide up rear delts the way I do, because I have really poor development back there, and try to train that area twice per week. I don't do a separate shoulder day, because it's hard to fatigue my shoulders, unless they're pre-fatigued already, by working them after either arms or back. Doing shoulders after doing arms, I generally manage to have shoulder muscle soreness the next day. I don't get that if I train them separately.
Food: I'm a vegan. I eat every 3-4 hours. Breakfast is a huge, cooked meal for me. I eat as much as I can possibly hold at breakfast, then fruits and nuts make up a large portion of my diet for the rest of the day until dinner, with one large smoothie after a workout (banana and berries, almond butter, hemp and pea protein, coconut milk). I typically have a salad with some type of beans for dinner, or spiralized raw zucchini with marinara sauce and tofu/beans for my last meal. Sometimes, raw soup, warmed up a little on the stove. I'm aware that's not for everyone, and I wouldn't advise others to eat that way, but it does work well for me, and I really enjoy my food.
I have a toddler to chase and a ton of housework on a regular basis, so that is part of my daily workout. I try to walk at least 2 miles every day after the gym to clear my head and also burn a few more calories.
I prefer low impact workouts that are easy on the joints. I do a lot of yoga and pilates based exercises because I think strengthening and stabilizing the core is the most important thing. I do the elliptical for my cardio instead of running because running messes up my knees and hips. I get stiff and then its hard to get into poses on shoot days.
My "real" exercise routine is this:
Monday - 1.5 hrs Yoga and 30-45 mins weight lifting to recover from the weekend.
Tuesday - 45-60 mins elliptical, 30-45 mins weight lifting, 15-20 mins calisthenics (pushups, crunches, planks, etc)
Wednesday - 1.5 hrs Pilates or 1 hr Ballet Beautiful workout MAYBE 30-60 mins on stationary bike if Mary Helen Bowers didn't completely destroy me
Thursday - 45-60 mins elliptical and 1.5 hrs yoga
Friday - 1.5 hrs Pilates and 30-45 mins weights
Saturday and Sunday - Whatever I can fit in. Weekends are insanity around here. Usually this is just walking and pushing my toddler in the stroller, chasing her around a playground all day, and sometimes once she's asleep I manage to do 15-20 mins calisthenics, a stationary bike workout, or some weights.
As far as diet and exercise, I eat as clean and organic as humanly possible. I avoid sugar, salt, soda, white breads, pasta, and dairy since all those things contribute to bloating. I also try to only eat raw or steamed fruits and veggies since most of the nutrition in them gets lost in the cooking process. For protein I only consume lean meats, egg whites, and, nuts, and legumes. I see food as fuel rather than something which brings pleasure, which is vital to effective dieting and exercising. That's not to say that I don't enjoy food and try to make it as yummy as I can, but I don't get hung up on the fact that I can't eat my grandmother's squash casserole once a week or have chocolate cake every night. I do allow myself treats since I think denying yourself of cravings only leads to binging, but when I do indulge I pick times when I won't be shooting in a week or less and I indulge very little. I find that I enjoy things more if they are in small quantities.
right now I take bellydance classes two times a week, dance kinetics two times a week and ballet once a week if I make it since money and time have been tight and I had to let go of my beautiful semi-private classes. Once in a while I take pole dance (ballet and pole work great together).
Since I m an instructor as well, I train myself at home with yoga, pilates and bellydance as well anywhere from two to four times a week.
Also, when I have dance gigs my endurance goes waaay up just because of the work I put in.
I would like to train more, but even when I could scrunch up the time, there s no money to cover it. I see and feel the progress of my regime and think it s doing a great job.