Hiiii there:) If you follow me on instagram you might have noticed I have a new hobby:
It doesn’t matter which beauty perspective you prefer about body types: there’s one thing that is really important. Feeling awesome in your body. We all can’t deny that we gain a little weight during the winter. It’s just because of all those pastries from grandma during the holidays and drinking warm chocolate milk with cream because it’s cold that we gain maybe just a little bit (which is totally worth it btw). Now that summer’s getting closer we all want one thing: get our summer bodies back!!
Me and Demi get questions alllll the time about our workout routines, so let´s share! Last month Demi was in London, where she worked out with Russel from Skinny Bitch Collective – an expert on workouts for models. Starting from minute 2:30 you can see her very intense workout routine, do you think you can keep up?
Since the last time we talked about the right workout gear, it’s time for the next step in our journey to better workout results: your eating habits. In order to get the body you want, you will have to work on the outside as well as on the inside, for which the right nutrition is vital. I talked to model coach Paultje Column for some tips.
People always ask me what I do to stay in shape but I never really know what to tell you guys. Besides eating healthy you obviously have to go to the gym every now and then (I am aiming for a minimum of 1-2x per week). I know, I know: it might not be your favorite activity, but having the right workout gear does make you feel more prepared and comfortable. These are my workout essentials:
As you might remember, a while ago Hunkemöller gave me the cutest workout outfit ever so obviously I had to test it! The written review is already on the blog, but now you can also enjoy a ‘tag along’ workout video with Modelworkout! I asked Paultje Column from Modelworkout to show me a full body workout which is not too hard to do by myself and will give me a fit body for summer, so here it is guys… You think you can keep up?! As you can see in the video I am most definitely NOT the biggest workout hero myself so don’t be shy and give it a try. Let’s get this ‘Operation Bikini’ started! P.s. I also have a Surprise Giveaway for 2 of my newsletter subscribers, so make sure to keep reading! If you weren’t subscribed yet, make sure to do it now so you are up in the running for my future giveaways!
Besides, I also took advantage of the opportunity to ask Paultje some questions about his career as professional coach and trainer of models. Read the interview down below to learn more about his tips for getting that perfect body!
Last week I visited the organization Model Workout in Amsterdam while I was there for the fashion week, and I got a personal training session from their coach Paultje Column! I will be sharing everything that I learned very soon… but let’s start at the beginning: what to wear for a good workout? In this blog I will be reviewing an outfit from the New Sylvie Sport Collection of Hunkemöller, let’s check it out!
The First Impression
BOOM, let’s get started! To be honest I was kinda nervous for my training with Paultje (I heard that he loves to kick ass), but after putting on my poweroutfit I already felt a bit better… at least I would look kinda cute while biting the dust. The materials are supercomfy and I love the color combination: cute pink meets strong black. And not to miss: the subtle leopard print in the pants adds an extra fun factor, love it!
Anway, you must be wondering… was I comfortable while working out? Actually I felt great! The Pants fitted like a second skin and I could follow all the movements without any problems. A small detail that I really appreciate is the little pocket in the back where I can keep some essentials, you never know when you might need them!
Usually I prefer to wear a croptop during workout because I overheat otherwise, but it seems like Hunkemöller was prepared for this problem: the Shirt has little holes in the section of the shoulders to let the fresh air flow, simple but effective! The shirt has a loose fit so it’s easy to move around and feel comfy.
I was wondering if the Sport Bra would support enough during the workout… I mean, it’s beautiful and I love the little push-up effect… but will it be strong enough to hold my 70C cup? It turned out my worries were not necessary at all: the double straps kept everything thightly in place! I know that the S in the front of the bra is for Sylvie, but I prefer to think it’s for Superwoman. How awesome would that be, am I right?!
So there you go Hunkemöller, I absolutely adore your Sylvie Sport Collection! Thanks for making workout a little bit more fun :)
Lots of Love,
P.s. Thanks for helping me out with making pictures Stef Hartog! And thanks for letting me do the retouching, I certainly need the practice haha
Sometimes it’s so hard to get up from the couch and go to fitness… I mean, I think we all agree on what is more comfortable, am I right? Especially if you have to go to the gym and it’s cold outside: Thanks, but no thanks! However, it’s super important for your body to get enough exercise for SO many reasons, as Lady Goldapple explained in her blog last week. That’s why I am dedicating this blog to all of you lazy girls to help you get your ass off the couch, YOU CAN DO IT!
1. Get Social! It’s easy to skip a workout if it’s up to yourself. Try to exercise together with a friend: it will be more fun, you can help each other with tips AND it makes it harder to cancel last-minute: your friend is counting on your support!
2. Reward Yourself: Exercising becomes way more interesting if there is a reward ahead of you once you finish. What makes you happy? If you finish your workout you are allowed to enjoy it! Do you like taking naps? Go for it. Perhaps a delicious lunch? Take your time to cook something nice and relax. Watching your favorite series? Check out two chapters instead of one! You will enjoy it more since you feel like you worked for it and really deserved it.
3. Go Oldskool: Make your workout fun by doing one of those oldskool 80’s/90’s fitness videos. They don’t take too long, have nostalgic upbeat music, and don’t forget the oh so amusing exercise outfits! Make this workout even better by asking a friend to join, there is enough to laugh and talk about!
4. Multitask: I love biking in the gym since it gives me free hands to play with my phone or read a book. The time (and calories) will fly without you even noticing! Fitness was never this easy.
5. Exercise with Daily Movements: If you don’t even feel like putting on your workout outfit, try making mini workouts out of your daily routines! Dance like crazy when you go out to party, take the stairs instead of the escalators, and clean your house like your life depends on it!
6. Create Anticipation: Do you like watching series or reading books? If you do, you must be familiar with the crazy anticipation for the next chapter… what is going to happen next time?! Try to use this anticipation to motivate yourself to workout: get an audiobook which you are ONLY allowed to listen to while you are working out, and let’s see how much more hours in the week you will spend on exercise ;)
7. Pay Yourself, Not the Gym: Instead of going to the gym, pay yourself every time you do fitness on your own. It will save you money, and in six months you will be allowed to buy yourself a present with what you have been saving! Keep your motivation strong by imagining what you could do with all that money, it will help you get through a tough workout!
Nowadays HIIT Workout – High Intensity Interval Training – can be found anywhere and is considered as one of the most efficient ways to burn fat. I also did HIIT Workouts for a long time in order to get the ‘perfect’ model measurements, but got more and more frustrated as the time was passing. I was sporting three to four times a week, following a HIIT Trainings program made by a professional coach… why wasn’t this working?
Of course, I had an amazing endurance. Beautiful abs and tight arms and shoulders where also visible. However, the area around my hips and thighs didn’t become skinnier like the rest of my body. At first I thought that perhaps I was doing something wrong during the workout, or maybe I just had to keep on working. A perfect body needs time… right? After training for half a year I came to a model apartment in Milan and one night I was talking with a few of my roomies. Soon they told me I was crazy that I was following such an intense trainings program. They told me that it’s way better to go fast-walking or biking for a few hours each day in order to get a slimmer body, something of which I thought wouldn’t burn enough calories – especially compared to HIIT Workout! After that conversation I decided to do some research and figure out how I could optimize my workout routine.
Actually the principle is very simple: pretty much all the coaches are in love with HIIT Workout. You burn lots of calories, boost your metabolism, improve your endurance and strengthen your muscles. However, this last point is exactly the reason why HIIT workout doesn’t work for most of the models. Indeed, my fat percentage was very low in the period that I did HIIT workouts, but my muscles grew so much that I even gained some extra centimeters. The annoying thing about this is the fact that muscles are much harder to get rid of than fat, which brings you into even more troubles. Models barely have fat so the only thing they can achieve with HIIT workout is the gaining of muscles, not good!
Another notable point is the fact that models that are trying to lose weight often barely eat any calories and carbs, which will result in overloading their nerve system once they complete such an intense workout. The less you eat, the less energy your body gets. If you are going to force yourself with HIIT workouts your body will overload and it can damage your muscles. Canadian sprintcoach Charlie Francis describes this process as a cup of thee – everything can be poured into the cup until it overflows. HIIT Workout is a no-go for girls on a diet! Do you want to learn more about HIIT Training? Click here and here for two interesting articles.
But Then What?
As my wise roomies already said: bike and walk regularly! This helps burning calories without pressuring your muscles, which will make sure they won’t grow more. Something which I also find very important is a good stretch after workout: this is not only vital for cooling down, it will also stretch out your muscles so they will stay long and lean.
Do you think your legs are already too muscled and you want to slim them down asap? It sounds cliché but the best you can do is Yoga or Pilates! Personally I had no clue on how to start with yoga; I travel so much so I wasn’t able to take classes. For me the 30 Days Yoga Challenge was a fantastic solution. Every day you follow instructions of a yoga teacher on YouTube for 20 minutes, who shows you several exercises for varying muscle groups. After the 30 days you will know all the basic movements and you can easily do them on your own!
Besides the cardio and yoga it’s also essential to regularly do some power training for the rest of your muscle groups in order to keep your body in top shape! After my cardio I usually spend 30 minutes on abs, chest, back and arms. This doesn’t have to be intense like a HIIT Training. After all, you are not supposed to be mega muscled!
A model has lots to think about when it’s about her body, and a suitable workout is definitely a part of it! I hope I was able to help some girls get to their model measurements with this article. If anyone else has more great ideas please share your knowledge with the rest of us, comment down below!
Spread the Love,
P.s. this article got translated from the Dutch original, which I wrote for Modelworkout. I got so many request that I’m sharing it in English with you now!