Style & ShowbizHealth

Vogue's seven steps to a fabulous body

HealthBy Vogue Williams
Let Vogue be your personal trainer
Let Vogue be your personal trainer

I’m glad that Christmas and New Year are finally over. Like everyone else, I completely overindulged and am so ready to get back to being healthy.

I don’t think that anyone should be on a diet at all; you need to change the way you eat to be healthy, instead of just dieting.

I think there are certain times of the year when you have to totally let go and have fun – and at Christmas, eating rings around yourself is highly advisable! 

I am quite healthy most of the time and all the drinking over December has made me feel awful and even affected my skin. 

So today I want to share some of my top tips for starting your health kick in the right way.

I don’t ever diet and I’m never hungry. It’s not sustainable to be on a diet for all of your life, and diets only ensure one thing...failure.

Last year I changed the way I trained and ate and my body totally toned up.

I’ve been the same weight all year, although I do go through phases where I’m not as toned as I’d like to be – as in right now!  

I think everyone has different goals in the New Year; mine is to get back to the way I was before Christmas. 

I have changed the way I train massively over the last couple of years. I used to spend 50 minutes in the gym four times a week. 

One day I would do only cardio on the running machine, stepper and rower and then spend the other three days doing weight training. 

This was way too long in the gym and, secondly, way too much time doing cardio. Any cardio I do now is just spurts - like a minute sprint on the running machine during sets, 200 metres rowing, or I would include burpees and mountain climbers. 

I train alone quite a bit, but avoid it whenever I can because I find it seriously boring; it’s so much better having a training buddy.

I do personal training sessions when I can and do a lot of classes. 

I recently used a training app, E-Fit, which is a well-established app, and they helped me put together my own session with one of their trainers. It’s like having your own personal trainer as it shows you exactly how to do each exercise and will bring you through an exact session.

I use my app quite a bit as I don’t have a trainer in London when I’m there. Personal training sessions can be quite expensive, so the app is a great way to train without the cost.

I train in The Gym Howth whenever I’m home and I love it there. I would spend between 30 to 40 minutes training, five to six times a week.

I think weights and high-intensity cardio are the only way to go for training. 

I love training outdoors when the weather is nice and there are so many different exercises you can do when training outside. Instead of using weights, you just use your body as a weight. When you see a wall or a bench use that as your place to train.

I do press-ups, wall jumps, tricep dips and lunge jumps. These are my weighted exercises and then bear crawls are my cardio which look a bit ridiculous but are so good for your body. 

I also do sprints and mountain climbers or burpees. I like to do at least seven exercises and I do each round four times and add in some ab crunches as well. 

So here’s a sample outdoor workout I designed with the EFIT app.

 It can be your personal training buddy for 2016!

BEAR CRAWLS OR SPRINTS (30 seconds)

Make sure to stretch well before exercise.

I do 30 bear crawls, but if you feel silly doing them, do 30 second sprints instead.

WALL JUMPS (15)

1. Stand with your feet shoulder-width apart, at a comfortable distance from the step.

2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself on to the step.

3. Land lightly in a squat position.

LUNGE JUMPS (16)

To make it easier you can do lunge walks

MOUNTAIN CLIMBERS

This describes itself really, crawl along on all fours!

BURPEES

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground. 
3. Kick your feet back, while keeping your arms extended. 


4. Immediately return your feet to the squat position. 
5. Jump up from the squat position.

TRICEP DIPS

1. Sit with your back to a bench or chair.
2. Place your hands on the bench so your fingers are pointing to you.
3. Lift your buttocks off the ground and straighten your legs so only your heels are on the floor.


4. Bend your elbows out behind you to lower your buttocks towards the floor.
5. Push back up until your elbows are straight.

PRESS UPS

1. Get into plank position, with your arms just outside shoulder position


2. Lower yourself down until your face almost touches the surface.
3. Raise yourself back up.