From Fit To Fierce

What do Cameron Diaz, Mathew Macconahey, Madonna, and Ryan Reynolds all have in common? Yes, they are all celebrities and went from ‘fit to fierce’ in a matter of weeks. Some highlights from each one of these stars and advice they give to the general public about taking charge of their nutrition and everyday active lifestyle.

Cameron Diaz first hit the movie screen in Mask opposite Jim Carey. Now she is an establish Hollywood A-lister in her own right, fronting films including There’s Something About Mary, Shrek, The Holiday, The Sweetest Thing and What Happens in Vegas, with a body envied by woman and wanted by men. Well into her thirties Cameron Diaz looks to take care of her body and health with a mixture of diet and exercise. Cameron Diaz started out as a model – so she has always been thin and tall. However, her body turned from slender to toned during training for Charlie’s Angels. Each day Cameron and the other Angels (Lucy Loo and Drew Barrymore) would be put through their paces in order to become comfortable with the martial arts fight scenes that littered the film. Since then Cameron Diaz has taken her exercise seriously.

The Cameron Diaz Resistance Workout

To tone her legs and butt Cameron Diaz concentrates on lunges and piles squats. Both exercise target the quads, hamstrings and glutes. Not only that but exercising the legs also allows Cameron to promote muscle grow and tone not just in her legs but also her upper body. To tone her arms Cameron Diaz will do a number of exercises in any given workout, including:





*Pull ups / Pull downs

*Medicine ball work

And Last But Not Least….

**Boot Camp, Rowing, and Cycling Classes As Seen At Roworx

The Cameron Diaz Fitness Workout

Cameron Diaz performs cardiovascular /aerobic fitness workouts at least 3 to 5 times a week. Exercises will include treadmill running, cycling and cross trainer (A rowing machine :). She has also kept up the martial arts trainer she developed in Charlie’s Angels and Charlie’s Angels 2 – meaning she has built up a strong level of anaerobic fitness and muscular endurance.

The Cameron Diaz Diet

Cameron Diaz eats plenty of protein (skinless chicken and fish)and not to many carbs – allowing her to burn body fat and built / maintain muscle tone. She also eats a hearty breakfast, giving her plenty of energy for the rest of the day.

You won’t see People magazine’s Mathew Macconahey “Sexiest Man Alive 2005” anywhere near a gym. He maintains his Adonis-like physique by enjoying various  calisthenics workouts. The t-shirt-challenged star is often seen doing push-ups by the beach, doing pull-ups at the park, running, swimming, or even rowing 😉 This allows Matthew McConaughey to keep his body lean and sculpted. “Without exercise, I feel like my head doesn’t work right. I just feel better when I work out.  I do sit-ups, push-ups and jogging. I think the body is a beautiful thing, and you should take care of it. Whether it’s going for a run, dancing or loving, my rule is break one sweat
a day.”

The Mathew Macconahey Fitness Workouts

For a Matthew McConaughey-inspired workout, perform these exercises in circuit fashion, one after the other, without rest in between. After the last exercise, rest for a minute or two. Repeat for three to 10 circuits, depending on your fitness level.

*Stop/Go With Single-Leg Squat
Stand on one leg and hop forward five times. Regain your balance and perform five single-leg squats. Continue twice more on the same leg, then repeat on the opposite leg.

*Hand Walk
In a push-up position, “walk” by moving only your hands and ankles. Do not bend your knees and keep your abs tight. After every 10 steps, perform five push-ups. Keep going until you’ve done 30 steps and 15 push-ups.

*Red Light/Green Light/Yellow Light Lunge
Perform walking lundges. Take your first five steps at a normal pace (green light), and then your next five steps as slowly as possible, descending very gradually into the lunge position (yellow light). After the fifth slow lunge, hold the lunge position for five seconds (red light). Do 15 lunges of each type.

*Tree Pull and Raise
Hang from a tree limb, pull-up bar, or monkey bars. Perform one pull-up, lower your body, and then do one leg raise. Repeat eight times.

The Mathew Macconahey Diet

Paleo eating is becoming a popular method of eating, and for good reason. If our bodies are genetically programmed to eat meat, veggies, fruit and nuts, then why feed it processed grains and refined sugars? The body does not want that junk in there, it wants nourishing energizing food. For great results, eat what fuels your daily activities, supports muscle growth, but not fat gain. It’s a simple concept, but following the plan is the part you’re going to have to challenge yourself with. Although once adapted, you’ll find that Paleo features many health benefits, and is also delicious! Another tool McConaughey uses is Intermittent Fasting; sporadic bouts of non-eating windows. This is a taboo approach to eating when you look at the media, telling us to eat 6-8 small meals a day, or risk losing our metabolism. Come on guys, this doesn’t even make sense! Once again, think about human genetics. A combination of Paleo eating and Intermittent fasting is a dangerously effective way at blasting fat and maintaining a lean physique. Follow McConaughey’s lead here, the guy obviously knows what he’s doing. Treat your body well, feed it well, and it will look good. It’s really as simple as that!

Madonna is one fit woman that has her eye on health. To be Madonna’s personal trainer must not be an easy task since I am guessing it takes a lot to keep ahead of Madge in the gym. Her current trainer has some of the tricks she has up her sleeve for keeping A-listers fit. For most women in their late 40s, wearing a purple leotard and matching stilettos would be more than a little unforgiving on the figure. Not, however, if your name is Madonna. Striding across the stage on the first London date of her tour, the 51-year-old singer’s revealing outfit only highlighted her incredibly toned body. Without an inch of fat – or heaven forbid, cellulite – the singer’s punishing exercise regime to prepare for the rigours of touring was clearly paying off. This has included spending up to three hours a day in the gym, extensive yoga and pilates sessions, not to mention gruelling weight training exercises.It is no wonder that Madonna needs to stay in shape. Stretching over two hours, her show involves seven costume changes, more than 21 energetic numbers, not to mention hauling herself up and down a number of large stage props, including a massive crucifix. Her gruelling exercise regime – and limb-twisting gyrations – have not however been without criticism.
The Madonna Workouts

First make sure you have 30 minutes of your favorite songs on your iPod. Then find yourself a rowing machine at Roworx. Sprint for one song, skip for one song, and then sprint again for one song. Work up to a 30-minute work-out. Then move on to toning (below). Start with 10 repetitions and work up to 100 – these should be done every other day. If in any doubt about your health, always check with a doctor.

Toning Exercises

*Arm Raise: Using 3lb – 5lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps. Single arm overhead pulse: Using 3lb – 5lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other.

*Ballet Grand Plies: Stand with heels together, toes slightly apart. With a straight back, bend at the knee as low as you can, then go back up again. Work up to 100 reps.

*Abdominal Crunches: Lie on the floor with arms at your side, your legs in front of you. Raise yourself slightly until you feel a “crunch” in your abs and then lie back down. The key here is to do it with your legs straight out in front of you, as that will really work your stomach without bulking it up. Work up to 100 reps.

*Piking: Lie flat on the floor, arms at your sides. Lift straight legs up to ceiling to 90 degrees and then gently lower. Without pausing, lift them back up again. Your upper body should remain flat on the ground. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

**Advanced Piking: Lie on the floor, legs straight out in front of you with your arms on the floor stretched out over your head. Hold onto a 3lb weight and bring your hands up to meet your legs when you raise them to a 90-degree angle and lower your arms and legs back down to the floor at the same time. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

The Madonna Diet

The Madonna so seriously concerns to what she eats that any food intake does not remain without attention of her personal dietitian. Because of rigid rules of the Madonna’s diet categorically does not accept the meal prepared by “strangers”, and singer almost never eats at restaurants. – After all I do not know, from what they are prepared, – Madonna explains.

The basis of the Madonna’s diet is made by traditions of an ancient Japanese cuisine!
Allowed: vegetables, fruit, brown rice, sesame grains, miso-soup (with noodles from soya flour), beaters “nori” (vegetarian dry), and seaweed.

Not allowed: all meat products or others of an animal parentage; milk and eggs; any products, the last processing or clearing; sugar, caffeine and alcohol; any products of an artificial parentage or the past a chemical processing.

Menu option per day:

Breakfast: porridge cooked on water.
Dinner: brown rice with vegetables.
Supper: miso-soup or veggie soup.

Rules which it is important to adhere:

1. Eat only when you hungry, and swallow food only after you will carefully chew. It is considered that to chew each piece 50 times are necessary on the average.
2. Everyday food intake should be made according to following proportions: 10 am percent – liquid, 30 percent – vegetables, 10 percent – beans and other 50 percent – grain plus are a little fruit and nuts.
3. It is necessary to drink tea considerable quantity.

Ryan Reynolds has been many questions about nutrition and fitness and here is some advice he wants to give you on nutrition and fitness.

The Ryan Reynolds Fitness Workouts

‘Workouts were about 2-3 hours. Generally starting off with sit-ups. Then heavy weights for muscle bulk. I’m a pretty scrawny guy so we cut cardio entirely and just focused on bulking up. Weight training involved a variety of exercises too numerous to mention at reps of about 8-12, for 6 days a week. After the first week I was longing for the sweet release of death, but soon enough got really into it. I’d work one body part per day, as in: chest day, back day, shoulder day, leg day, with arms mixed in. Don’t know what I was benching. I remember it wasn’t anything to brag about. “If you hate your workout, you’re not going to do it,” explains Reynolds.  Customize your fitness plan to meet your needs. He found it “meditative” to do ab exercises first instead of last. The first time I lifted a barbell for BLADE was the end of July, 2003. I had to be ready to go by mid December, however when we shot the scenes in question it was January, 2004, so, basically, 5 months.’


The Ryan Reynolds Diet

DIET: I ate something pretty much every 2-3 hours, never “stuffing” myself, but never letting myself get hungry. Tons of water throughout the day… BREAKFAST: 1/2 cup egg whites and 2 eggs. Oatmeal – no sugar, a *protein bar 2-3 hours later. (the best oatmeal is this stuff called McCann’s Steel Cut Oatmeal. It takes about a half hour to cook, but you just make enough to last a couple weeks. add apple sauce and cinnamon to improve the taste.)

LUNCH: chicken and veggies/brown rice. a *protein bar 2-3 hours later.

DINNER: fish or chicken with salad and vegetables. balsamic vinegar for dressing. couple more ** Optimum Whey Protein Shakes throughout the night and right before bed.

The Ryan Rynolds Typical Diet

Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Mid Morning snack: protein bar

Lunch: albacore tuna wrap or chicken and salad

Mid-afternoon snack: protein shake (whey and water), protein bar, or apple and almonds

Dinner: broiled fish or chicken, brown rice, vegetables, and salad

Evening Snack: protein shake

While eating a protein/carb mix every 2 hours all day, I’d wind up having about 8 – 10 “tiny” meals instead of 3 big meals over the course of a day. This is by the far the most important thing to do in order to add lean, solid mass. No carbs at night, but plenty during the day. This kind of diet kept my blood sugar even and gave me the requisite energy needed for the physicality of the role…”Never do any of that carb-starve crap,” Reynolds says. Instead, watch the clock. He ate most of his carbohydrates post-workout, and none after 8pm. My trainer (and Jessica Biel’s) was a guy named Darren Chapman. He’s one of the most inspiring individuals I’ve ever met. A member of the UK’s Olympic bobsled team, he’s as adept at the nutritional training as he is the physical training. Also, a great guy that doesn’t mind me calling him every swear word ever heard in any language. He showed me how important the process of visualization is. Visualizing the transformation I had to make, I believe was key to making it happen. With this information, I began training as though preparing for the Olympics.

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Jack Nunn

Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.

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