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Australian fitness star reveals her incredible body transformation – Daily Mail

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Fitness star, 29, debuts her incredible 12 month body transformation – and shares the ‘6-12-25’ fat burning workout behind her toned physique

  • Sydney-based Fitness star Sophie Allen reveals details about her transformation
  • A series of photos show how her body has changed through exercise and diet 
  • She says her body today is the result of consistently sticking to training program 
  • Sophie shares the diet behind her toned abs and her 6-12-25 fat burning workout 

Emilia Mazza For Daily Mail Australia

At just 29 years old, Australian fitness superstar Sophie Allen flaunts a lean physique most can only dream of.

Her transformation has taken 12 months of dedication and although her body has changed drastically, there’s just six kilograms difference between the before and after snaps. 

Recently, Sophie shared a series of side-by-side photos to Instagram revealing her body in September 2017 weighing 60.4kg and in October 2018 weighing 54kg.

‘My biggest physical transformation to date… these are the results of consistently sticking to a training program with progression,’ she said.

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Fitness star Sophie Allen (pictured from left to right) has revealed what a difference a year can make in terms of a physical transformation

Fitness star Sophie Allen (pictured from left to right) has revealed what a difference a year can make in terms of a physical transformation

Here, Sophie reveals the same series of transformation photos, except these are taken from behind

Here, Sophie reveals the same series of transformation photos, except these are taken from behind

Here, Sophie reveals the same series of transformation photos, except these are taken from behind

What is a calorie deficit? 

A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight 

A deficit can be created by reducing input/calories consumed (lower food intake, aka dieting).

The personal trainer explained while the images showed a linear progression, like anyone embarking on a health journey, her results have been up and down.

However, she revealed through trial and error, finding balance helped her achieve success.

‘Following a nutrition plan that had me eating a deficit, sleeping well, managing my stress, including daily movement (daily step goals) and being consistent,’ Sophie said of the actions she took.

The personal trainer has been on a health journey since 2011 following surgery for endometriosis

The personal trainer has been on a health journey since 2011 following surgery for endometriosis

The personal trainer has been on a health journey since 2011 following surgery for endometriosis

Her approach to exercise, one that’s seen the fitness enthusiast carve a set of rock-hard abs, is built a combination of different routines and sees her weight training six days a week.

But one regime she swears by for toned abdomen muscles is the 6-12-25 fat burning workout.

This means she does six reps of an exercise, then 12 reps of another and 25 of another again.

For example, she’ll do six reps of a lunge squat, 12 reps of a leg extension followed by 25 pendulum squats. 

‘Basically, it’s a lactate inducing ‘giant set’ workout, which is designed for the maximum release of growth hormone available,’ she revealed previously

Sophie's approach to exercise, one that's seen the fitness enthusiast carve a set of rock-hard abs is built a combination of different routines

Sophie's approach to exercise, one that's seen the fitness enthusiast carve a set of rock-hard abs is built a combination of different routines

Sophie’s approach to exercise, one that’s seen the fitness enthusiast carve a set of rock-hard abs is built a combination of different routines

Given Sophie expends a significant amount of energy as a personal trainer and fitness coach, it stands to reason nutrition is her top priority.

In addition to keeping a regimented food diary, Sophie is fastidious about eating enough food to stay fuelled and satisfied during the course of a busy day.

‘Yes I eat a lot of food and yes I still have abs and I’m lean. So it’s possible,’ she said.

 In addition to training, the the fitness enthusiast ensures a properly balanced diet keeps her energised throughout the day

 In addition to training, the the fitness enthusiast ensures a properly balanced diet keeps her energised throughout the day

 In addition to training, the the fitness enthusiast ensures a properly balanced diet keeps her energised throughout the day

Sophie Allen’s day on a plate: 

Breakfast: Fried egg whites, peanut butter, macadamia nuts and cinnamon

Post-workout snack: Raspberry and rice milk smoothie with protein powder

Lunch: A Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad

Afternoon snack: Ground turkey, broccoli, avocado and coconut oil

Dinner: A combination of greens, chicken breast or grilled fish, sweet potato and rice.

A typical day for the Sydney-based trainer might see her start the day with a breakfast made up of fried egg whites, peanut butter, macadamia nuts and cinnamon.

She follows this with supplements in the form of BCAAs (which stands for branched-chain amino acid).

BCAAs are proven to increase muscle growth, decrease soreness after a heavy sweat session and keep you alert during a workout.

For a simple post-workout snack, a raspberry and rice milk smoothie with her regular protein powder does the trick.

By lunch when hunger levels have spiked again, Sophie will typically eat a Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad.

 'Yes I eat a lot of food and yes I still have abs and I'm lean. So it's possible,' the fitness star said

 'Yes I eat a lot of food and yes I still have abs and I'm lean. So it's possible,' the fitness star said

 ‘Yes I eat a lot of food and yes I still have abs and I’m lean. So it’s possible,’ the fitness star said

An afternoon snack comes in the form of ground turkey, broccoli, avocado and coconut oil.

Dinner is a combination of greens, chicken breast or grilled fish, sweet potato and rice.

‘For my stressed friends or people who find themselves a little wired at night, try and eat your carbs at the end of the day because it will work to downgrade your cortisol levels,’ she said.

Sophie takes a three-pronged approach to her health, one that focuses on exercise, food and adequate sleep

Sophie takes a three-pronged approach to her health, one that focuses on exercise, food and adequate sleep

Sophie takes a three-pronged approach to her health, one that focuses on exercise, food and adequate sleep

As well as finding balance with diet and exercise, Sophie takes a three-pronged approach to health, one that factors in adequate and restorative sleep.

Speaking previously, Sophie outlined the advantages of a regular sleeping pattern, one that sees you go to bed and waking up at the same time every day.

She said not only does a consistent amount of sleep allow you to feel more energised, but it can also assist with keeping hunger and fat hormones in balance.

Sophie explained an inadequate amount of sleep can see the body overproduce the hunger hormone, ghrelin.

Sophie's dedication to health and fitness has resulted in a physique that's the envy of thousands  

Sophie's dedication to health and fitness has resulted in a physique that's the envy of thousands  

Sophie’s dedication to health and fitness has resulted in a physique that’s the envy of thousands  

While on the other hand, she said restful sleep helps ensure leptin, a hormone related to energy expenditure, is produced in sufficient quantities.

This way your brain receives the correct signals your ‘energy thermostat’ is correctly set.

‘If you are only getting a few hours a night, your ghrelin levels can go up and your leptin levels can go down. This means you are going to be feeling hungrier and less satiated by the food you are eating.’ 

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Body Transformation

My Pregnant Body – 3 Fitness Influencers On The Reality of Working Out Until Birth – elle.com

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This feature is part of ELLE’s ‘Modern Motherhood Series’ – exploring the shifting role of ‘mother’ in society and the women choosing to do things differently.

‘I actually have a baby attached to my breast right now!’, exclaims Simone De La Rue, a.k.a. Instagram’s favourite fitness influencer and exercise mogul, Body By Simone. Despite giving birth just a few weeks ago, the 44-year-old is already itching to get back to her regular workout routine. Why? Because when your body is your job, pregnancy brings with it an entirely different body transformation to the ones De La Rue is famous for.

Equal parts delightful, daunting, and, at times, derailing, pregnancy, and the bodily changes that come with it, can be overwhelming enough for, as Mean Girls put it, ‘regular mums’. But what happens when an ever expanding belly affects more than just your ability to wear that new pair of Levi’s Ribcage jeans? What about when it takes control of your career and sense of self? Oh, and you’ve got hundreds of thousands of Instagram followers scrutinising every stretch mark and sumo squat, while you’re at it.

For three fitness influencers, that was the reality.

From unplanned c-sections and post-baby body pressure, to surprise cellulite and working out until you’re literally in labour, this is what really happens to your body when you’re an exercise queen and a mother-to-be…

‘Oh god, my whole life is based around my body’

At 43, De La Rue’s pregnancy was deemed ‘geriatric‘, a fact that the celebrity personal trainer wasn’t phased by. ‘I thought that term was hilarious – I’m 43 not 143! Saying that, having tried for so long, I was overjoyed and thrilled to be pregnant, but of course there was a moment when I was like “Oh my goodness, my whole life is based around my body.”‘

This moment of revelation doesn’t happen across the board, however. Being in the midst of a career that relied heavily on her physical fitness didn’t worry Adidas Global Ambassador Adrienne (@adrienne_ldn), for example. ‘I was a dancer in a West End musical when I found out I was pregnant,’ the fitness blogger and mum of one explains. ‘I was conscious about performing in just a bra and pants with my body changing, but mostly it was other people who had concerns, not me. I had so many mothers say to me, “Wave goodbye to your six pack” or “Good luck with the stretch marks”, but for me, I didn’t care about that stuff. I was 23-years-old and if someone said to me “You’ll never wear a pair of size six jeans again” I couldn’t have cared less. I was just ecstatic to be pregnant.’

‘The thought of not doing any exercise didn’t even cross my mind’

For most of us, exercise is an extra-curricular activity, if and when we can be bothered. And if we’re pregnant? It’s probably dropping off the to-do list almost immediately. But when working out is your day job, how do you balance your new baby body with maintaining the one you’re used to? ‘I normally work out for five hours a day so the thought of not doing any exercise didn’t even cross my mind,’ says De La Rue. ‘There are so many benefits of exercise for you and the baby, but it’s also my therapy.’

However, even professionals have to take a time out when nature has other ideas. ‘Because I had IVF, I knew I was pregnant at two weeks, much earlier than most people’, says journalist, personal trainer and new mum, Gemma Yates. ‘I spent the whole first trimester in a constant state of anxiety, so exercise took a backseat as I was just so overwhelmed by the fragility of the whole thing. As someone who worked out 5-7 times a week prior to getting pregnant, not moving was tough both physically and mentally. While the rational part of me knows that exercise doesn’t equal miscarriage, I experienced some bleeding early on after a (gentle) class, which really shook me up.

‘I spent the whole first trimester in a constant state of anxiety, so exercise took a backseat.’

‘As a compromise, I started to walk part of my commute. Surprisingly, it often burned more calories than a gym session. After the reassurance of a healthy 12 week scan – and once the fatigue had dialled down – I was back in the gym three to four times a week, mixing low impact cardio like an incline treadmill walk or cross trainer session with weights and swimming.’

‘You know your body, do what you want to do’

‘When I was pregnant, exercise just wasn’t a thing that expectant mothers did’, explains Adrienne. ‘People were just like “You’re pregnant, you should rest” or recommended deep breathing. Now, you’re encouraged to be active because people actually understand that it’s good for you.’

Turns out, your body knows best. ‘I always say to my pregnant clients, listen to your body, and I had to practice what I preach’, says Simone. ‘I’ve been labelled the cardio queen but that’s actually one of the things I didn’t do throughout my pregnancy because I really struggled with my stamina. It was hard for me because normally I can do it in my sleep, but it didn’t feel good, so I didn’t do it.’

‘I always say to my pregnant clients, listen to your body, and I had to practice what I preach.’

For journalist Gemma, it was all about adjusting her exercise to accommodate her growing baby bump. ‘Squats quickly became sumo squats to accommodate my sumo belly. Your body is flooded with a hormone called relaxin during pregnancy, which loosens your muscles, joints and ligaments, so high impact and unilateral (single arm or leg) exercises were off the cards too.’

‘I kind of felt like I’d grown another bum’

Ever changing boobs, butts and bellies are enough to make any expectant mother feel out of control. Add to that a lifetime of being in peak physical form and a body fat percentage we can only dream of, and gaining weight takes on extra significance. ‘For the most part I loved seeing my body grow and change, but I wasn’t totally immune to the occasional negative thought as the number on the scales went up,’ says Gemma. ‘I remember texting a friend saying “Wow, I’ve gained XX pounds already”, then feeling guilty for being concerned with aesthetics rather than the fact that my body was growing a baby.’

And when you’ve spent a lifetime exercising, pregnancy brings with it yet another surprise: cellulite. ‘One thing I didn’t expect was the scattering of cellulite that appeared on my thighs and bum during the first trimester, or the squishier inner thighs as my body laid down fat stores for breast milk,’ the 32-year-old reveals.

One thing I didn’t expect was the scattering of cellulite…or the squishier inner thighs.’

However, for women more used to six packs than Spanx, a little extra to love was exactly that. ‘Growing up, I always had an athletic body that I was bullied for,’ says Adrienne. ‘I had no boobs, no hips, I basically looked like a boy. Now, it’s cool to be a woman with muscles, but it never used to be. So, when I got pregnant and my body changed, I loved it. I went from an A cup to an E when I was feeding and had boobs for the first time in my life. Being pregnant validated my womanhood so I loved my new body and embraced it.

‘Although, I’d be lying if I said I wasn’t worried about stretch marks. I slathered myself day and night in different oils – Bio oil, vitamin e cream, coconut oil, olive oil, you name an oil and I was slathering myself in it. I was very shiny and very sticky for my whole pregnancy!’

For Simone, her ‘new’ body came with unexpected perks. ‘As a teenager I used to carry my weight in my glutes and quads so that’s the area that I put on the weight. I kind of felt like I’d grown another bottom, although my husband was quite happy with that. I had a booty!’

‘Prepare to experience daily discharge dilemmas’

Instagram might tell another story, but even fitness influencers experience the gross parts of pregnancy. For London commuter Gemma, the daily struggle was real. ‘Commuting in a heat wave that peaked at 36 degrees (hotter than you’re legally allowed to transport cattle in) was not fun,’ she divulges. ‘I was in my first trimester and nauseous 24/7. I thought morning sickness entailed actually being sick, but apparently not. An ever-present need to pee also made the hour long commute unbearable. It was a particularly cruel catch 22 – the heat and pregnancy made me insatiably thirsty, but I was terrified to take a sip in case I peed myself on the central line.’

‘I thought morning sickness entailed actually being sick, but apparently not.’

For Adrienne, the bladder woes took a different turn, ‘Jude came almost three weeks early so when my waters broke at home I was like “Oh did I just lose bladder control or is this my waters breaking?”‘

Ultimately, we’re all going through the same weird bodily functions as each other, whatever your BMI. Or as Gemma puts it, ‘Prepare to experience daily discharge dilemmas. Is this too much discharge? Too little discharge? Is it too thick/watery/yellow? Accept that ferocious sneezes and coughs will, at some point, be accompanied by a little bit of pee. And if you’ve got a dog, he or she will come in handy to blame your newfound flatulence on. Oh, and if you’re not farting, you’ll probably be constipated.’

‘I exercised right up until the day before I was induced’

Nausea and flatulence aside, when you’re used to exercising everyday, even pregnancy won’t get in the way. ‘In the first and third trimesters I was exhausted and tired and emotional and didn’t feel like I had the strength to work out as much, but I still worked out five to six days a week’, says Simone.

A commitment that Gemma echoed during her own pregnancy, ‘I didn’t feel I had to exercise, but I definitely wanted to. Towards the end of the third trimester those treadmill walks felt like climbing Everest and my face would be so red I looked like I’d had a chemical peel, but in the end I exercised right up until the day before I was induced. At 1.5 stone heavier than my usual weight, that was hands down the toughest yoga class I’ve ever done.’

‘Whose belly is this? Who belongs to this body?’

Understandably, most women have mixed emotions when it comes to their post-baby body and the delightful pressure society puts on them to immediately ‘get it back’ once they’ve given birth. And the majority of them don’t have an keen social media following awaiting their next work out tutorial. When you’re put on a pedestal as an expert on ‘getting a hot bod’, how do you balance social media’s expectations and the human reality of giving birth?

‘Post-pregnancy, I’m struggling’, says Simone. ‘Everyone posts pictures of themselves with their body back but they don’t show the in between or the build up to that. I had a c-section which wasn’t how I imagined or dreamed my delivery to be and it’s making my recovery a lot longer. I’ve always worn a bra top and leggings for work and I’ve always had a six pack, which is something I’m proud of. Now, I don’t know what my belly is going to look like, it’s got a new scar from the birth, but I’ll happily share that with all of my followers because the reality is that right now I still look pregnant.’

Everyone posts pictures of themselves with their body back but they don’t show the in between.’

As another new mum that had a last minute c-section, Adrienne swapped her strong pregnant body for a post-birth one that could barely walk, let alone exercise. ‘After hours and hours of pushing and then having a c-section, I just felt like everything was hanging on by a thread,’ she says. ‘The thought of going to the toilet for the first time was terrifying, I remember thinking “I’m just not going to poo”. For the first couple of days I was almost too scared to eat because I thought everything was going to fall apart and rip open.’

‘I knew that to get strong again my body needed adequate rest and recovery’

However often people might say the ridiculous phrase ‘too posh to push’, there’s nothing casual about having a caesarian. And for a new mum that’s used to storming through a couple of cardio classes without breaking a sweat, being physically incapacitated is a psychological and physical challenge.

‘One of the first things that ran through my mind when the C word was mentioned was the six week recovery period,’ says Gemma. ‘I’ll admit that before I went into hospital I imagined myself working out again a week or so post birth. Yeah right! The post-op pain is more agonising than I was prepared for and simply walking was a monumental task – it honestly felt like I’d never set foot in a gym again. But I knew that to get strong again my body needed adequate rest and recovery, and it was four weeks before I braved some restorative core exercises recommended to me by a women’s health physio.’

‘It honestly felt like I’d never set foot in a gym again.’

Moving forward, being a new mum doesn’t mean sacrificing exercise altogether, more a change of pace. ‘Six months of lifting significantly lighter weights followed by 6 weeks of no training has left my strength and muscle mass seriously depleted – 4.5kg weights felt more like 10kg,’ reveals Gemma. ‘I can no longer do a press up unless it’s on my knees, leg pressing 130kg is a distant memory and the post-workout DOMS are real. But, I’m a big believer in reframing things – instead of seeing of it as a set back, it’s a chance to start over and retrain my body.’

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Lara Worthington shares her diet secrets, and they're not as hard as you'd think – Now To Love

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There’s no denying it – Lara Worthington is #bodygoals.
And while she’s transformed herself from a bronzed Aussie beach babe into an international style icon, her look has always been about being fit and healthy.
“Exercise is my favourite part of the day because it’s my own time,” the 31-year-old says.
“I’m not on my phone, working or thinking about anything.”
Fit and toned: Lara’s healthy lifestyle is paying dividends. (Image: Instagram / @Laraworthington)
Clearly, working out plays an important role, not only when it comes to Lara’s enviable look, but also her wellbeing.
Eating well is vital, too, she asserts.
“I feel more energetic, fit and toned,” she adds of her “mostly vegetarian/pescetarian” diet.
Lara’s fitness and diet regimen is totally working. The model mama, who’s married to Aussie actor Sam Worthington, 42, and shares two sons Rocket, four, and Racer, two, is at the top of her game career-wise.
The mum-of-two couldn't be looking better as she juggles kids and work. *(Image: Getty)*
The mum-of-two couldn’t be looking better as she juggles kids and work. (Image: Getty)

So what does Lara do to stay in shape?

In addition to being an ambassador for Tiffany & Co, a smoking hot Lara is also currently fronting the Albus Lumen resort 20 swimwear campaign.
“My routine is all mat work. Lots of sit-ups and leg lifts at high repetition at a low weight, no more than five kilos,” she says, adding it’s something she picked up from her hubby’s personal trainer and wellness coach Rodney Johnson.
And when she travels, Lara says she only uses 5kg weights of the hotel gyms to train.
But since moving to LA from New York, she’s also gotten back into exercising outside. ‘I love outdoor activities and I run a lot,’ she explains.
“I also do Ballet Beautiful – it really works your body in a different way compared to the gym.”
WATCH: Lara Worthington on being a working mum. Story continues after video…
According to celeb fitness trainer James Duigan, daily workouts combined with a sensible daily eating plan like Lara’s can result in a “5kg loss in up to ten days”.
Not that the mum-of-two denies herself, either.
“I eat a lot of salad, rice, beans and bread,” the blonde beauty reveals.
And occasional treats are allowed, too.
“I love pizza,” she admits.
“That’s Sam’s favourite food, so we eat pizza at least twice a week.”
Lara’s looking better than ever – and pizza’s on the menu! Sign us up!

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Chanelle Hayes weight loss: Big Brother star reveals impressive body transformation – OK! magazine

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Chanelle Hayes is on a new health and fitness regime in a bid to lose weight   [Wenn]

Chanelle Hayes revealed her impressive weight loss on Instagram after embarking on a new health and fitness regime. 

In the photos, the 31 year old can be seen showing off her slimmer physique following a two-hour work out in the gym.

Sporting a pair of tight black leggings and a fitted pink top, the mum-of-one had clearly worked up a sweat after taking part in two exercise classes.

Alongside the images, the former Big Brother star wrote: “Before and after two solid hours of HARD WORK. #instagramvsreality #bodypump #bodyattack”.

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Chanelle Hayes Chanelle revealed her impressive weight loss on Instagram as she worked out in the gym [Instagram]

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And just a day before, Chanelle took to Instagram to reveal her favourite pair of black jeans are now “falling down”.

Sharing a side-by-side snap of the outfit, the media personality said: “This top is a size 18 and was tight on me and didn’t even cover my bum at back or reach below my fly zip at the front! 

“Now it is completely baggy and hangs down to the back of my knees! I may still have a long way to go but for me, this #transformationtuesday makes me feel very proud! Also, the black jeans literally don’t fit without falling down now!”

Of course, fans were quick to encourage Chanelle to carry on with her journey, as they commented on how “amazing” she was looking.

“Well done girl keep it up . You have done amazing xxx,” one person wrote, whilst another quipped: “You’re amazing you show us the struggles of real people and real mums.”



Chanelle Hayes reveales dramatic weight loss in a Bikini -  photocall at the Trafalgar Hotel    Featuring: Chanelle Hayes  Where: London, United Kingdom  When: 20 May 2014  Credit: Lexi Jones/WENN.comThe mum-of-two has made no secret of her struggle with her weight over the years [Wenn]



Chanelle Hayes outside ITV Studios    Featuring: Chanelle Hayes  Where: London, United Kingdom  When: 30 Jun 2017  Credit: Rocky/WENN.comThe 31 year old revealed she was embarking on a healthier lifestyle following the birth of her son Frankie [Wenn]



A third person gushed: “You’ve done amazing well done. Deffo taking some inspiration.”

Chanelle, who has made no secret of her struggle with her weight in the past – has revealed she has been yo-yo-ing from a size eight to a size 18 after the birth of her two children.

In 2014, the reality star lost four stone, but shortly after she admitted to gaining a further six stone before the birth of her second child, Frankie, with ex-boyfriend Ryan Oates.

Chanelle Hayes in 2007 after Big Brother at a size eightChanelle Hayes was a size eight in 2007, when she shot to fame on Big Brother [Wenn]

Chanelle Hayes shared these throwback pictures in 2017Chanelle Hayes shared this throwback picture in 2017 [Chanelle Hayes/Instagram]

Chanelle is a doting mum to eight year old Blakely and one year old FrankieChanelle is a doting mum to eight-year-old Blakely and one-year-old Frankie [Instagram/Chanelle Hayes]

In 2017, Chanelle took part in a candid interview with Phillip Schofield and fitness fanatic Davina McCall on This Morning.

The media personality revealed: “I want to have more children – not right now obviously because it’s basically impossible – but it’s something I want.

“I’m an 18 now. I’m too heavy. I’m on painkillers now because I’m too heavy for my frame. I can barely get up with my back. And it’s more so when my left knee is hurting, getting out of breath doing things, that’s not cool.”

Chanelle Hayes with her boyfriend Ryan Oates and her son Blakely Hayes-Bates from a previous relationshipChanelle split from ex boyfriend Ryan Oates following the birth of son Frankie [Chanelle Hayes/Instagram]

Chanelle Hayes weight loss gym trousers too big The former Big Brother star often keeps fans up to date on her fitness journey [Instagram]


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