Tag: celebrity workouts
Derrick Henry Diet and Workout Routine
Derrick Henry is an American football player. He is a running back for the Tennessee Titans team of the National Football League (NFL). He first grabbed attention due to his larger than usual frame for a running back which earned him a nickname King Henry.
In 2020, he became the eighth player in history to rush over 2000 yards in a season. This article explores his biography, workout and diet routine as well as statistics.
Derrick Henry Statistics
Full Name: Derrick Lamar Henry Jr.
Weight
Height
Age
247 lbs (112 kg)
6’3” (190 cm)
29 years
Date of Birth
Place of Birth
Nationality
January 4th, 1994
Yulee, Florida
American
Derrick Henry Biography
Early Life
Derrick Lamar Henry, was born on January 4th, 1994 in Yulee, Jacksonville in Florida. His parents Stacy Veal and Derrick Henry Sr. were teenagers when he was born. While Stacy Veal went on to become a hemodialysis technician, Henry Sr. took to the life of crime and was absent throughout Derrick’s childhood. Derrick Henry Jr. was raised by his grandmother and developed a really close relationship with her as a result.
He attended the Yulee High School in Jacksonville, Florida and played football, basketball and track. Derrick Henry played as a running back for the Yulee Hornets football team. Most notably, Derrick rushed for 2610 yards and 34 scores as a junior in 2011 to earn first-team All-Coast honors from the Florida Times-Union. Eventually, he finished the high school football career with 12124 rushing yards and broke Ken Hall’s career record in doing so.
Derrick Henry also competed as a track & field athlete for a brief 2-year period while at Yulee. Henry committed to the University of Georgia in 2013 and was listed as the No. 1 athlete in the nation, for players with no designated position, in 2013. He was also listed on ESPN’s list as a five-star recruit.
After a successful college football career from 2013 to 2015, Henry entered his professional career with a number of awards like Heisman Trophy, Doak Walker Award, Walter Camp Award and the Maxwell Award.
Career
When Derrick Henry was drafted by the Tennessee Titans as a running back, some people raised serious concerns over the amount of damage his body has taken during the collegiate career in Alabama. Henry’s reputation as a work horse was cited as the primary reason behind this concern.
However, his massive frame, violent running, speed, long strides and conditioning were favored as the main assets. The Tennessee Titans signed a four-year, $5.40 million contract with Derrick Henry in 2016. He started out as the backup running back to veteran DeMarco Murray.
Henry made his debut against the Minnesota Vikings in the 2016 season. He has been a mainstay of the team ever since and made several big achievements during this time. The 2021 competitive season also saw him suffer a major injury (Jones Fracture) and sidelined him for the rest of the season.
Henry’s playing style is unique as he has a much bigger frame compared to other running backs. His frame is rather comparable to that of a fullback. He is a power back that uses his strength and size to break tackles. He has made a number of records and won several accolades during his professional football career.
Derrick Henry Workout
Being an elite NFL player, Derrick Henry has to ensure that he has all the attributes like speed, strength, endurance, agility and explosive power. To achieve these attributes and maintain performance longevity, Henry follows a six days per week training plan during the off season and takes rest on Sunday for full recovery.
The Tennessee Titans player concentrates more on training with heavy weights at a lower rep range to build strength and power. Henry is known for his astonishing rushing game. It has earned him a moniker King Henry. Footwork, speed and agility are extremely important to level up this aspect of the game and Derrick Henry focuses extensively on improving these leading up to the training camp before OTAs.
Derrick Henry’s training routine at this time focuses on building strength. As a result, he relies extensively on heavy compound lifts as well as sprints. Both these methods are proven to be some of the best ways for strength gain.
Monday – Lower Body Workout
Derrick Henry’s training split has three strength training days – two for the upper body and one for lower body. He starts the training week with a lower body workout which sets tone for the rest of the week. This training session focuses on strength gain and Henry performs the exercises maintaining a 6 to 8 rep range for maximum benefits. He clubs this training session with speed training. This includes sprints on a flat surface to really build endurance and athletic strength.
Speed Work
20-minute sprints on a treadmill or flat surface like running track
Tuesday – Cardio
An elite NFL player needs sharp and quick reflexes, explosive strength as well as the ability to reset quickly. To build these facets of his athletic abilities, Henry performs footwork drills on Tuesday. He starts with some warm-up on the elliptical machine and then performs speed and footwork drills which also include uphill speed drills. In addition to sharpening his weapons, these cardio sessions also burn a lot of calories and strengthen the cardiovascular system.
Wednesday – Upper Body Workout
The second strength training session of the week focuses on upper body workouts. However, it is a simple combination of only two exercises, power cleans and bench press. Derrick Henry can lift up to 350 lbs on the power cleans and 440 lbs on the bench press.
Thursday – Sprint Work
Although the 29-year-old does the sprint work throughout the week, it takes center stage on Thursday. Derrick Henry does a lot of uphill sprint work in this training session and does several 20-yard uphill sprints.
Friday – Upper Body Workout
Another upper body workout follows on Friday as Derrick Henry performs power cleans and bench press. The training session includes:
Power Cleans (Rep until failure)
Bench Press (Rep until failure)
Saturday – Active Recovery
Derrick Henry takes recovery seriously and performs active recovery drills like Yoga, stretching and long walks on Saturday to allow the body to take a step back and recover from the wear and tear.
Sunday – Complete Rest
Things come at a complete halt after a tedious work week as Derrick Henry gives his body a break. Usually, he does a hot and a cold plunge, dry needling and some ART (Active Release Therapy) to rejuvenate his body. These methods help relieve stress, reduce tensions and soreness as well as the chances of injury.
Derrick Henry Diet
To fuel his workout and maintain energy levels throughout the day, Derrick Henry consumes a 3500 calorie diet. He focuses on eating a low carb, high protein diet that keeps him satiated for long and keeps the consumption of empty calories at bay. Strong bones are the foundation of an injury free tenure in a masculine sport like American Football.
To strengthen the bones and prevent injuries, Derrick Henry consumes a lot of milk. Additionally, he believes hydration is the key to overall health and drinks at least a gallon of water every single day.
Derrick Henry focuses on cutting down fat and gaining muscle mass during the off-season. Tennessee Titans dietician and his personal nutritionist as well as chefs help him stay committed to the diet.
Derrick Henry’s diet consists of balanced portions of protein, carbohydrates and fats along with minerals, fiber and vitamins. He costumes most of the protein through lean protein sources like eggs, chicken breast and lean cuts of beef. To meet the daily nutritional requirements, the 29-year-old also consumes supplements like Whey protein, multivitamins and fat burners.
A typical day of eating in Derrick Henry’s routine looks like this:
Breakfast
Scrambled Eggs
Protein Shake with Greens
Oatmeal
3 Glasses of Milk
Fresh Fruits
Lunch
Grilled Chicken
Mashed Potatoes
Green Salad
3 Glasses of Milk
Dinner
Grilled Steak
Vegetables
Brown Rice
Pasta with Shrimp
3 Glasses of Milk
Supplements
Whey Protein
Multivitamins
Fat Burner
Personal Life
Derrick Henry is a devout Christian. He holds a bachelor’s degree in communications from Alabama. His grandmother has a special place in his heart as she raises him to be the person he is today. Henry has been in a relationship with Adrianna Rivas since 2016. The couple has a daughter, Valentina Allure Henry, born on May 18th, 2020.
To Conclude…
Although his grandmother protected him and raised him to be a consummate professional, Derrick Henry was exposed to all the factors that could have derailed his life. However, he stayed on the path of hard work and commitment to become a renowned figure in the sports world.
Aaron Donald Workout Routine and Diet Plan
Aaron Donald is an American Football player. He is a defensive tackle for the Los Angeles Rams of the National Football League (NFL). Donald has been named Defensive Player of the Year numerous times and he is considered among the best defensive players in the sport. This is his complete profile, biography, workout, diet as well as statistics.
Aaron Donald Statistics
Full Name: Aaron Charles Donald
Weight
Height
Age
280 lbs (127 kg)
6’1” (185 cm)
32 years
Date of Birth
Place of Birth
Nationality
May 23rd, 1991
Pittsburgh, Pennsylvania
American
Aaron Donald Biography
Early Life
Aaron Charles Donald was born on May 23rd, 1991 to working class parents in Pittsburgh, Pennsylvania. He attended Penn Hills High School where he played high school football. However, it was not a natural progression of his interests. As a kid, Aaron was lazy and did not have a fruitful routine in his day. His father introduced him to training to add structure to his daily routine. By the time Aaron turned 12, he and his father used to wake up as early as 4:30 AM and train in the basement of their house. The discipline thus imbibed in Aaron helped him pursue the athletic career.
During his collegiate athletic career, Aaron Donald played as a reserve defensive end. As a sophomore, Donald moved up in the starting lineup in 2011 and turned it into a breakthrough campaign. In the senior season, the Pittsburgh native became one of the most effective defensive players in the NCAA. He received the ACC Defensive Player of the Year honor and was also an All-American.
Related: Strongest NFL Players in the World
Career
Aaron Donald was drafted by the St. Louis Rams in the first round in the 2014 NFL Draft. The Pittsburgh native signed a $10.3 million four-year rookie contract with the St. Louis Rams. Donald made the regular season debut against the Minnesota Vikings in the 2014 season and also got his first career start against the San Francisco 49ers. He became one of the rookies selected for the 2015 Pro Bowl and also won the 2014’s NFL Defensive Rookie of the Year award.
His career has only progressed after that point. Donald is regarded as one of the greatest defensive players in the history of the NFL. He has won several awards for his contribution to the sport. Some of which include:
Super Bowl Champion
3-time NFL Defensive Player of the Year Award – 2017, 2018 and 2020
2-time Sporting News NFL Player of the Year Award – 2018 and 2020
5-time Pro Football Focus Defensive Player of the Year – 2015, 2017, 2018 and 2020
7-time First Team All-Pro selection – 2015 to 2021
9-time Pro Bowl Selection – 2014 to 2022
Aaron Donald Workout Routine
Aaron Donald was accustomed to a fitness and health oriented lifestyle even as a child. He woke up at 4 AM every single day to work out with his father. These training sessions lasted two hours and took place in the basement of their family house. This discipline developed in early life stayed with Aaron for the rest of his life and kept his interest in training alive.
In spite of the naturally gifted athletic frame and immense strength, Aaron always strived to be the hardest worker in the room. He keeps committed to the craft. A lot of this can be attributed to the tough and disciplined upbringing his father gave him.
Aaron Donald follows a six-day training week followed by one rest day for recovery. He draws motivation from his team members who have a similar drive and level as him.
A typical training week in Aaron Donald’s off-season routine looks like this:
Monday – Abs Workout
Core strength is of utmost importance in Aaron Donald’s athletic endeavours. It requires a lot of hard work but develops Aaron’s core strength, stability and balance. It includes:
Tuesday – Lower Body Workout
One cannot ignore the lower body and still be a top XX player. Aaron Donald dedicates Tuesday’s training session to the lower body and ensures that all the major muscles like quadriceps, hamstrings, glutes and calves get the necessary amount of work.
Wednesday – Speed and Agility Training
Aaron is a defensive tackle and it is essential for him to react quickly, be fast and flexible. Agility training helps improve posture and endurance. It also reduces the chances of injury. The speed and agility training includes:
Sprints
10 meter sprints (3 reps)
25 meter sprints (3 reps)
Agility
Suicide Sprints (3 reps)
Agility Ladder (3 reps)
Burpees (3 sets of 10 reps)
Thursday – Cardio Session
To increase endurance and stamina, Aaron Donald performs cardio exercises on Thursday. These are typically exercises like treadmill, exercise bike or elliptical machines that get the heart rate up, burn fat and strengthen the cardiovascular system.
Friday – Upper Body Strength Workout
Aaron Donald dedicates the Friday training session to upper body strength exercises. This training session is a combination of compound and isolation movements that help gain muscle mass and strength.
Saturday – Full Body Strength Training
A full body strength training session follows the upper body workout and Aaron Donald does following exercises:
Sunday – Rest Day
Giving the body time to recover from the wear and tear is also equally important, especially when you have to aim for performance longevity as a professional athlete. Aaron Donald takes rest on Sunday to let his body recuperate. However, he might go out for easy walks or do some active recovery drills like stretching.
Aaron Donald Diet
Most NFL players include high amounts of protein in their diet. The total share of protein may be as high as 40 percent of the total caloric intake in most cases. However, Aaron Donald takes a much more balanced approach. His diet consists of 20 percent protein, 30 percent fat and nearly 50 percent carbohydrates.
He has to eat nearly 5000 calories every single day to sustain and provide energy to his large and muscular frame. Getting that many calories involves a lot of eating throughout the day.
Los Angeles Rams dietician Joey Blake guides Aaron through the diet and helps him adjust the caloric intake based on his observations.
A typical day of eating in Aaron Donald’s routine looks like this:
Breakfast
2 Protein Smoothies with Greens
5 Cups of Milk
Morning Snacks
2 Protein Smoothies
5 Cups of Milk
Lunch
2 Protein Smoothies
5 Cups of Popcorn
8 Cups of Rice
25 Ounces of Lean Fish Like Salmon
5 Cups of Milk
Afternoon Snacks
2 Protein Smoothies
5 Cups of Popcorn
5 Cups of Milk
Dinner
2 Protein Smoothies
5 Cups of Popcorn
7 Cups of Rice
30 Ounces of Fish
5 Cups of Milk
Late Night Snacks
2 Protein Smoothies
5 Cups of Popcorn
5 Cups of Milk
Supplements
Whey Protein
Multivitamins
Vitamin D
Vitamin B12
Personal Life
Aaron Donald’s desire to help his parents retire has been one of the major driving forces in his career. He has also received a degree in Communications from the University of Pittsburgh. Aaron Donald is married and has a son born in 2021. Additionally, he has two children, a son and a daughter, born from a previous relationship.
To Conclude…
At 32 years of age, Aaron Donald is in the absolute prime of his physical and mental abilities. He has risen to the ranks of one of the greatest defensive players in the history of the sport through sheer will, hard work and unwavering commitment to the craft. The Pittsburgh native is a shining example of what one can achieve with discipline and consistency.
Jennifer Nicole Lee Diet And Workout Routine
Jennifer Nicole Lee is an American Fitness advisor and author. She is best known for her books and articles that give advice on weight loss and healthy living. Jennifer is also the winner of the 1997 Miss Bikini America contest and her physical transformation journey has been nothing but an inspiration for millions of people around the world. This article explores her biography as well as workout and diet routine.
Jennifer Nicole Lee Statistics
Full Name: Jennifer Nicole Lee
Weight
Height
Age
145 – 155 lbs (65.8 – 70.3 kg)
5’9” (175 cm)
47 years
Date of Birth
Place of Birth
Nationality
June 13th, 1975
Rochester, New York
American
Jennifer Nicole Lee Biography
Early Life
Jennifer Nicole Lee was born in Rochester, New York on June 13th, 1975 to Italian parents. She spent her early years there but the family shifted the base to Tennessee. Jennifer finished her schooling there and also earned a bachelor’s degree in foreign relations from the University of Tennessee at Knoxville.
She got married, had children and everything went perfectly. However, Jennifer was not happy with one aspect of her life – unhealthy eating, lack of exercise and the resultant weight gain.
Career
Jennifer decided to change her life for good and adapted to a healthy lifestyle. As a result, she lost nearly 70 lbs weight during the process and soon became known as a fitness guru due to her knowledge of fitness. However, the situation further changed for good and the mother-of-two took steps towards launching her career as a fitness advisor.
Confident in her newfound passion for fitness, Jennifer entered the 1997 Miss Bikini America contest. Although she had no prior background of athletics, bodybuilding or any such activity, the then 23-year-old emerged victoriously at the show. Additionally, this achievement further boosted her confidence and Jennifer Nicole Lee decided to go full throttle in her career as a fitness advisor and never looked back after that.
After getting recognition through her work as fitness advisor, JNL also launched two clothing lines. The Jennifer Nicole Lee Collection through Rogiani is a brand designed by Elisabetta Rogiani for fitness model photoshoots. The second brand, JNL Clothing Line, includes streetwear as well as gym wear.
In 2011, Jennifer opened a production studio containing photography and videography studios, hair and make-up styling along with coaching for fitness models.
Jennifer Nicole Lee has authored several books on fitness and lifestyle and she has also appeared in several fitness magazines.
Jennifer Nicole Lee published works:
The Mind, Body & Soul Diet: Your Compete Transformational Guide To Health, Healing and Happiness
Jennifer Nicole Lee Fitness Model Diet: JNL’s Super Fitness Model Secrets to A Sexy, Strong, Sleek Physique
The Fitness Model Program
The Sext Body Diet
101 Things Not To Do If You Want To Lose Weight
Get Fit With Jennifer Nicole Lee
Get Fit Now With Jennifer Nicole Lee
Bikini Model Diet
DVD Series – Fabulously Fit Moms
The New Mom Workout
Total Body Workout
Lower Body Burn
Super Energized Workout
Upper Body Blast
Sleek and Sexy Workout
Jennifer Nicole Lee Workout
Jennifer Nicole Lee believes in consistency and staying ready to flaunt the bikini body at any given time. As a result, she trains six days a week and does not take a day off unless it is extremely necessary.
She approaches the fitness routine more as an inseparable aspect of her lifestyle than a mere activity that helps her look good. However, she believes in constantly exploring new training methods and bringing more variety to her training routine.
This approach has multiple benefits. Frequent changes to the training routine keeps mental fatigue and boredom at bay. Additionally, it enables the body to adapt to different types of activities, making it inevitably versatile in performing physical tasks.
However, the 47-year-old has learned that performing warm-up and active cooldown drills before and after a hard day’s work is of utmost importance to keep the injuries at bay and prepare the body for workouts.
Maintaining cardiovascular health is undeniably a key component of healthy living. So not surprisingly, Jennifer Nicole Lee does a lot of cardio activities that raise the heart rate and burn a large number of calories. Rope skipping is one of her preferred cardio exercises. Swinging, jogging and long walks are also incorporated in the training routine for variety.
Jennifer Nicole Lee’s training week
To get a toned body and gain strength as well as muscles, the mom of two does weight training at least three days a week. These sessions include compound and isolation movements. While she adheres to free weights for the most part, Jennifer is not opposed to machine exercises either.
Jennifer Nicole Lee’s training week is split into six separate training sessions dedicated to shoulders & biceps, legs, chest and triceps and back as well as two cardio sessions. These are a combination of compound and isolation movements to work each and every part of the body for complete development.
Monday – Shoulder / Biceps Workout
Jennifer’s training week starts with an intense shoulder and biceps workout that sets the tone for the rest of the week. The training session includes compound and isolation movements that target all three parts of the shoulder muscles – anterior, medial and posterior deltoid muscles.
She includes two biceps exercises – dumbbell curls and hammer curls to work these pulling muscles in the arms. Since arms get the stimulation during most pushing and pulling movements, Jennifer Nicole Lee does not include too many biceps exercises in her routine. Out of the shoulder exercises mentioned below, the mother of two includes any three in each workout.
Shoulders
Biceps
Tuesday – Legs Workout
Legs or lower body represents literally one half of the human body. While many gym bros tend to avoid training legs, Jennifer Nicole Lee is far more wise. Tuesdays in her training routine are reserved for leg workouts. The relatively lengthy training session includes several exercises that work all the major muscles in the legs like quadriceps, hamstrings, glutes as well as calves in addition to other supporting muscles. The leg workout typically includes following exercises:
Quads
Calves
Hamstrings
Wednesday – Cardio
Cardio exercise is one of the most effective ways to keep excess weight at bay. It is also a proven way to maintain and improve the cardiovascular health, which is crucial to maintain from the longevity point of view.
Jennifer Nicole Lee reserves her Wednesdays for a cardio session and performs different exercises like rope skipping, long walks and jogging to get her heart rate up.
Thursday – Chest and Triceps
The push day workout which primarily targets the chest and triceps is crafted for complete development. Jennifer Nicole Lee includes pressing movements and flyes in the chest routine for improving pushing and adduction strength of the upper body. Triceps workout includes exercises that work the muscles from different angles and positions to emphasize all three triceps heads. The training session includes:
Chest
Triceps
Friday – Back
Jennifer Nicole Lee trains back on Friday and the short training session includes three effective exercises:
Saturday – Cardio
Another cardio session caps the training week as Jennifer Nicole Lee keeps Saturday specifically for exercises like rope skipping, jogging and long distance walking.
Sunday – Rest
Having been in the fitness industry for the most part of her life, Jennifer understands that rest and recuperation is as important as hard training. She spends time with her family and takes rest throughout the day to get ready for another week of intense work.
Jennifer Nicole Lee Diet
Jennifer Nicole Lee follows one simple dietary rule irrespective of her schedule and location – eating small meals throughout the day. She believes in eating every three hours to maintain energy levels, keep the metabolism fired up and avoid drop in blood sugar irrespective of whether you’re hungry or not. These meals need not be full hefty meals. Instead, they can be small meals or snacks that have sufficient protein and complex carbohydrate content to keep her satiated for a longer time.
Jennifer focuses on eating healthy foods and voids sugar laden, processed foods at all costs. She focuses on eating lean protein through natural sources like chicken, fish or lean cuts of red meat. Combined with complex carbohydrates like brown rice, sweet potatoes and healthy fats like flaxseed oil, coconut oil and Omega-3 oil. Combined together, these foods make for perfectly balanced meals with sufficient macronutrient profiles.
Vegetables that are rich in fiber, vitamins and minerals as well as carbohydrates are also an important constituent of Jennifer Nicole Lee’s diet.
Although the 47-year-old believes in getting most of the nutrients through whole foods for the most part, it can be difficult to meet the daily requirement given the hectic and busy urban lifestyle. As a result, Jennifer Nicole Lee consumes supplements like whey protein and vitamins to meet the daily requirement of nutrients.
Breakfast
Egg White Omelet
Coconut Oil
Spinach
Asparagus
Mushrooms
Whole Grain Bread
Tomatoes
Water
Mid-Morning Meal
Protein Shake
Ground Flax Seeds
Omega-3 Oil
FlaxSeed Oil
Coconut Oil
Lunch
4%Ground Antibiotic Free, Organic Grass Fed Lean Beef Hamburger
Wheat Bread
Hummus
Spinach
Late Afternoon Meal
Protein Shake
Ground Flax Seeds
Omega-3 Oil
FlaxSeed Oil
Coconut Oil
Dinner
Grilled Fish
Caribbean Vegetables
Salad
Carrot Ginger Dressing
Glass of Red Wine
Personal Life
Jennifer Nicole Lee was married to Edward Lee. The couple has two sons, Jaden and Dylan. Jennifer and Edward divorced in 2014. She now lives with her two sons in Miami, Florida.
To Conclude…
Jennifer Nicole Lee’s physical transformation and subsequent career trajectory proves that there is no right or wrong time to take necessary steps and do the things that can bring a positive change to your life.
Jamie Eason Workout And Diet Routine
Jamie Eason is a personal trainer, fitness model, former NFL cheerleader and writer from the USA. She is a cancer survivor and a torchbearer of body positivity and fitness. Eason is a perfect representation of femininity and this article takes a look at the diet and workout routine that helped her beat obstacles and lead a healthy life.
Jamie Eason Statistics
Full Name: Jamie Eason Middleton
Weight
Height
Age
115 lbs (52.2kgs)
5’ 2” (157 cm)
47 years
Date of Birth
Place of Birth
Nationality
April 10, 1976
Houston, Texas
American
Jamie Eason Biography
Early Life
Jamie Eason was born on April 10, 1976 in Houston, Texas. She graduated with a degree in speech at Texas A&M university in 2001. Her passion for fitness was kindled during college days as Eason took weight training classes for a kinesiology credit.
Eason had settled in job and decided to try her luck at joining the Houston Texans cheerleader squad as a hobby. Although she got selected from a pool of 1600 applicants and started working as a cheerleader, the then 22-year-old was diagnosed with breast cancer and had to let go of her place in the squad.
Taking up a desk job did not help her either as the sedentary lifestyle put a negative impact on her health. However, Eason succeeded in transforming her body with the help of a diet plan given by her nutritionist.
Career and subsequent success
Jamie Eason started competing at fitness competitions. She received the Pro card in her first show at the Hardbody Entertainment Model Search at the 2006 Olympia. She is also the winner of World’s Fittest Model competition.
However, becoming a successful fitness model was not easy as it seems. Jamie reached a point where she thought her career was not heading anywhere but pushed through the tough times trying to figure out her place in the industry.
“All those times I was struggling and not heading anywhere, I really tried to focus on being the best just as a person and as an individual. So I kept training really hard and I kept just trying to look right,” Jamie Eason told in an interview with The Pro Exposure.
Eventually, the Texan was noticed by magazines after improving the quality of her photoshoots. Jamie Eason became a spokesperson for Bodybuilding.com and has now established herself as a fitness writer and model.
“I just really wanted to establish myself as a personality and not just a fitness model because there’s so many good looking people and it’s like how was I going to stand apart…” Jamie Eason says.
She has authored several workout and diet plans that have helped bodybuilding enthusiasts reach their fitness goals. Eason has become one of the foremost female figures in the fitness industry and promotes a more ethical approach to female fitness and modelling. She encourages women to not show too much skin in modelling and regrets some of her photoshoots where she wore revealing clothes.
Jamie Eason Workout
Jamie Eason maintains a healthy, lean and aesthetically perfect physique. Anything and everything beautiful is built with consistent efforts invested over a long period of time and so is Eason’s physique. Jamie Eason follows a well-structured training plan that aims to improve all the aspects of fitness and not just aesthetics.
Weight training and cardio are the primary constituents of Eason’s training routine. She also incorporates HIIT and CrossFit training in her routine to improve cardiovascular endurance and functional strength.
Unlike many fitness models, Jamie Eason lifts really heavy in the gym and maintains a lower rep range for most of the exercises to focus more on strength gains. She claims that heavy weight training has helped her become stronger not only physically but also mentally.
Training Split
Her training routine includes five training days – one each for back, shoulders and chest & arms while two days are dedicated for lower body training. It ensures that she trains every muscle group at least once every week. When Jamie Eason is extremely busy and cannot follow the five-day routine, she makes it a point to hit the gym at least two to three days per week and perform a full body training circuit.
“I tend to gain muscle easily in my upper body and struggle with adding size to my legs, so I hit every part of my body once a week but train my legs twice, usually quads with calves and hamstrings with glutes,” Jamie Eason told T-Nation in an interview.
While the primary emphasis lies on weight training, Eason includes short cardio training sessions like stepmill, treadmill, plyometric drills and outdoor runs in her workout. Altering between these activities on a regular basis makes workouts that much interesting and breaks the monotonous nature of exercise.
Eason’s weight training is a combination of compound as well as isolation movements that focus on every muscle.
Supersets and drop sets
To get the most out of her workouts, Jamie Eason includes different supersets and drop sets in her workouts. In supersets, the person performs sets of two different exercises back to back. So instead of performing all the sets of exercise A and then proceeding to the exercise B, the person doing a superset performs the first set of exercise A followed by the first set of exercise B and so on.
The rest periods between two sets are usually very short which results in overall reduced workout time. Additionally, it increases the aerobic intensity of the workout while keeping the muscles under tension for a longer time to build muscles faster. Therefore, supersets are a value proposition for those looking forward to building a lean and athletic physique. Jamie Eason supersets many different exercises in her training routine to reap these benefits.
She also includes drop sets in her workouts. This is one of the oldest systems of increasing training intensity to get better results in less time. Simply put, drop set training allows you to train beyond failure and bring about hypertrophy more effectively. A standard example of drop set is:
Perform a set to failure
Reduce (drop) the weight and perform the same exercise to failure
Reduce (drop) the weight again and perform the exercise to failure again
So by reducing the weight after reaching failure, the person is able to pump out a lot more reps and achieve muscle growth in a relatively shorter time. Jamie Eason takes full benefit of these training methods to make gains and includes them in her training routine.
Day 1- Back Workout
Day 2 – Shoulder Workout
Day 03 – Leg Workout
Day 4 – Chest and Arms Workout
Day 5 – Leg Workout
Seated Leg Curls – 1 set of 20 reps with light weight, 3 sets of 10 reps + 1 drop set
Smith Machine Squats – (wide leg stance) 3 sets of 15 reps
Leg Press – 3 sets of 15 reps or last set performed to failure
Stiff Leg Deadlifts – 3 sets of 15 reps
Lying Leg Curls – 3 sets of 10 reps or last set performed to failure
Superset – Seated Calf Raises (3 sets of 10 reps) and Calf Presses on the Leg Press Machine (3 sets of 20 reps
Cardio – 1 mile run
Jamie Eason Diet
Jamie Eason has one of the best built physiques. She has settled herself in an extremely disciplined dietary practice that focuses on moderate protein and low fat intake. Eason’s relationship with carbohydrates changes according to her fitness goal at a given point in time.
When Eason is trying to cut weight and get shredded, she reduces her carbohydrate intake. During a bulking phase where she is trying to add more mass to her physique, the 47-year-old increases the carbohydrate intake.
“When I’m trying to gain muscle in the off season, I’ll up my intake of healthy fats, such as peanut butter and avocado, but avoid combining carbs and fats together. Instead I’ll eat protein with fats and veggies and carb load, avoiding fat, about every third day,” Jamie Eason told T-Nation.
She consumes a whole food diet and keeps the processed food, sugar and simple carbohydrate intake to a bare minimum if not eliminate it altogether. Eggs, vegetables, lean meats, homemade protein bars are some of the foods that Jamie recommends.
To keep her body functioning at the best level possible, she gives a lot of importance to hydration. The former NFL cheerleader tries to drink plenty of water after waking up in the morning and makes sure to drink water throughout the day.
She treats herself with favorite foods once in a while but uses low calorie alternatives like raw sativa and natural maple syrup as sweeteners.
Full day of eating
As mentioned before, Jamie Eason’s diet plan changes according to her goals. She typically eats three full meals and three snacks throughout the day to stay energized. Eason’s day starts with a hefty breakfast of 5 to 6 egg whites and raw vegetables. Lunch and dinner constitute lean meats and vegetables.
To keep the metabolism running and avoid energy drain between meals, Jamie Eason munches on healthy snacks like chicken muffins and homemade protein bars. This helps her satisfy the hunger pangs and stay away from unhealthy snacking options.
A typical day of eating in Jamie Eason’s routine looks like this:
Meal 1 – Breakfast
5 to 6 Egg Whites
Raw Vegetables
Meal 2 – Mid-Morning Snacks
Chicken Muffins OR
Homemade Protein Bars
Meal 3 – Lunch
6 Ounces White Meat or Chicken Breast
Salad and Raw Vegetables
Meal 4 – Mid-Afternoon Snacks
Chicken Muffins or
Homemade Protein Bars
Meal 5 – Dinner
6 Ounces of Lean Meat
Salad and Boiled Vegetables
Meal 6 – Bedtime Snack
5 to 6 Egg Whites
Protein Shake
Jamie Eason Personal Life
Jamie Eason describes herself as a devout Christian and says family and Jesus Christ as the two main priorities of her life. She met workout enthusiast Michael Middleton in church and the couple got married in July 2012 after a year of dating. The couple has two sons born in 2013 and 2016, respectively.
To Conclude…
From beating cancer to establishing herself as a fitness model, trainer and author in an already crowded industry, Jamie Eason has done it all. All the struggle and overcoming obstacles has added multiple layers to her personality and enriched her. She is indeed a shining example of someone that turned every obstacle into an opportunity to achieve success in life.
Pink’s Diet And Workout Routine
Alecia Beth Moore Hart, better known by her stage name P!nk (stylized version of the name ‘Pink’) is an American singer, songwriter and actor. She is referred to as ‘Pop Royalty’ because of her distinct voice and energetic stage presence. A winner of the prestigious Grammy award, P!nk has a lasting legacy in the music industry. This article explores her diet and workout routine along with a short biography to shed light on the factors that help P!nk stay healthy and give 100 percent in each and every performance.
Alecia Beth Moore Hart AKA P!nk Statistics
Full Name: Alecia Beth Moore Hart
Weight
Height
Age
130 lbs (59 kg)
5’4″ ( 162.4 cm)
43 years
Date of Birth
Place of Birth
Nationality
September 8, 1979
Doylestown Township, Pennsylvania
American
Pink Biography
Early Life
Alecia Beth Moore was born on September 8, 1979 in Doylestown, Pennsylvania. Her mother, Judith Moore was an ER nurse while her father James Moore was an insurance salesman. From age 4 to 12, Alecia trained as a competitive gymnast, which impacted her performing style heavily after becoming a musician. She also developed a passion for music in her childhood. Writing songs was Pink’s way to express her feelings. Middleground, the first band that she was a part of, was disbanded after losing a Battle of the Bands competition.
However, Alecia continued her music journey and adopted the name P!nk (written – Pink henceforth in the article) during her time performing in Philadelphia clubs.
Career
Pink formed an R&B group, Choice, but it was disbanded after creating a few songs. Following this, she signed with LaFace record and her debut single, There You Go, released in February 2000 became her first top 10 hit on the Billboard Hot 100 chart. She gained further recognition for her collaborative single Lady Marmalade for Moulin Rouge!
Pink’s second album, Missundaztood released in 2003 was a huge hit as well and produced international hits like ‘Don’t Let Me Get Me’, ‘Just Like A Pill’ and ‘Get The Party Started’. It sold millions of copies around the world and firmly established Pink as a global star of her generation.
She then went on to win the Grammy Award of Best Female Rock Vocal Performance for the third album Try This. However, the album did not do nearly as well on the charts as her previous work. But the Pop Royalty found her way back to the top of the charts with subsequent albums I’m Not Dead (2006) and Funhouse (2008).
Pink continued to impress with her work and has released successful albums like The Truth About Love, Beautiful Trauma and Hurts 2B Human. The 43-year-old has released over 135 million copies worldwide, making her one of the best-selling musicians around the world.
Pink Workout
Training and workout is not merely a way to keep fit for Pink. She is an energetic and strong performing artist. As a result, Pink has to nurture and strengthen her body to be able to perform with the same energy every single time and entertain the fans.
The most astonishing thing about Pink’s impeccable fitness level is the fact that she manages to maintain it while raising kids with her husband Carey Hart. In doing so, she follows a very simple training principle – Do not cut the corners, there is no shortcut.
An advocate of body positivity, Pink does not obsess over body composition. Instead, she pays attention to how she feels internally. This approach naturally eliminates the tendency to compare your own body with others.
While everyone can certainly achieve their fitness goals all by themselves, having a good coach can really help elevate the game to a whole new level. Pink has worked with Fitness coach Gregory Joujon-Roche who was crucial in formulating her training plan. She also worked with coach Jillian Michaels after giving birth to her children. Even now, she relies heavily on fitness coach Jeanette Jenkins’ advice. Her coaches’ primary responsibility is to ensure that Pink performs her exercises with correct techniques for the specified Duration.
Pink loves different fitness activities and Yoga, strength training, martial arts, gymnastics, biking, tennis as well as surfing are regular forms of activities in her routine. The 43-year-old trains six days a week and allows her body to rest and recuperate on Sunday.
Her high intensity training week looks like this:
Monday – Cardio, Abs, Chest and Shoulders
1 Hour of Cardio on the treadmill at 2 percent incline with abs intervals
Abs circuit – 4 rounds during treadmill
Accordion Crunches
Side Bridges
Superhumans
30 minutes of weightlifting – chest and shoulders workout
Dive Bombers
Dumbbell Bench Press
Chest Flyes
Cable Flyes
Barbell Military Press
Lateral Raises
Front Raises
Tuesday – Legs Workout
1 hour morning run
1 hour of weightlifting – legs workout
Advance martial arts training using 10 lbs dumbbells
Combination 1 – Jab Cross – 25 reps
Combo 2- Jab Cross Roundhouse – 25 reps
Jab-Cross Roundhouse Kick and Jab Cross Hook – 25 reps
Snap And Roundhouse kick – 50 kicks
Roundhouse Kicks – Rapid fire 50 kicks
Thai Knee Abs
Wednesday – Abs Workout
1 hour cardio on the treadmill at 2 percent incline with abs intervals
30-minute abs workout (all exercises performed to failure)
Knee Ins
Tucks and Holds
Toe Touches
V-Ups and Pike
Torso Rotations
Hip Flexions with a Punch
Yoga and stretching
Thursday – Arms Workout
1 hour morning run with sprints
1 hour arms workout
Advance martial arts training using 10 lbs dumbbells
Combination 1 – Jab Cross – 25 reps
Combo 2- Jab Cross Roundhouse – 25 reps
Jab-Cross Roundhouse Kick and Jab Cross Hook – 25 reps
Snap And Roundhouse kick – 50 kicks
Roundhouse Kicks – Rapid fire 50 kicks
Thai Knee Abs
Friday – Chest and Shoulders Workout
1 Hour of Cario on the treadmill at 2 percent incline with abs intervals
Abs circuit – 4 rounds during treadmill
Accordion Crunches
Side Bridges
Superhumans
30 minutes of weightlifting – chest and shoulders workout
Saturday – Legs Workout
1 hour morning run
1 hour of weightlifting – legs workout
Single Leg Squats
Lunges
Leg Extensions
Mountain Climbers
Lunge Side Kicks
Wall Squats
Calf Raises
Skater Lunges
Advance martial arts training using 10 lbs dumbbells
Combination 1 – Jab Cross – 25 reps
Combo 2- Jab Cross Roundhouse – 25 reps
Jab-Cross Roundhouse Kick and Jab Cross Hook – 25 reps
Snap And Roundhouse kick – 50 kicks
Roundhouse Kicks – Rapid fire 50 kicks
Thai Knee Abs
Sunday – Rest
Pink Diet
As a 5’4″ tall person weighing 130 lbs, Pink can be mistaken as ‘overweight’ by people obsessed with weight loss. However, the 43-year-old is known for putting on high-energy performances in her live shows. She does not abide by the so-called standards and only focuses on being healthy and fit without worrying too much about what the scale shows. But that does not mean she is giving in to any toxic ideas about body positivity. Pink adheres to a balanced and nutritious whole food diet to be able to give everything to her art.
“I try to eat really healthy most of the time. When I am not on tour, I’ve done the Vegan thing, although I sometimes eat chicken and fish.”
Dietary preferences
A food lover by nature, Pink likes to eat her favorite foods without being overly restrictive about the diet. Having the priorities straight helps her set more realistic and sustainable goals in terms of weight and body composition.
“I know I’m not at my goal or anywhere near it after Baby 2 but dammit I don’t feel obese. The only thing I’m feeling is myself,” Pink wrote in an Instagram post shared after giving birth to her child.
While maintaining a healthy weight is important for Pink, she struggled with excessive weight gain during the Covid-19 pandemic as a result of lifestyle change as well as hip and neck surgeries. However, she has the discipline and track record of keeping her body in peak form and was able to shed all the excess weight soon after.
“Having breaks is good for my voice. Not so good for the body. Especially during Covid, I gained 36 lbs. All I did was make sourdough and then eat the sourdough. And then I had not just the hip surgery but double disc replacement in my neck.”
“And then I had not just the hip surgery but double disc replacement in my neck. So now I’m the bionic woman. I’ve lost those 36 pounds, and I am stronger than I’ve ever been in my life,” Pink said in an interview with Variety.
Love for growing and cooking food
Pink has followed a mostly vegetarian diet since she was 15. However, she started eating chicken when she was pregnant with her daughter Willow. The 43-year-old also includes fish in the diet. She tries to keep her caloric intake at a maintenance level but when on tours, the hectic schedule and energy expenditure allows her to eat a little extra.
A proud mother of two, Pink loves cooking for her family. Serving delicious food to the kids and husband is one of the things Pink looks forward to the most when she returns from the tours. According to her social media posts, she and her family are really good at growing their food as well. Figs, sunflowers and pickles are some of the foods she has grown in her house garden.
Apart from the routine cooking for herself and family, Pink likes to explore cooking and even likes to take cooking classes for vacation.
Pink’s Full day of eating
Drinking plenty of water is one of the simplest and yet the best things one can do for good health and metabolism. Pink starts out by drinking nearly 20 ounces of water every morning.
To boost the energy levels and metabolism in the extremely busy schedule of work, social and family commitments, she relies heavily on superfood shakes. Pink’s trainer Gregory Joujon-Roche swears by the benefits of a superfood smoothie made with coconut water, avocados, Flaxseed oil and Blueberries. Needless to say, that is something the mother of three consumes with coffee on the breakfast table.
The four hours a day training routine also necessitates taking nutrition very seriously. After all, a rigorous training routine with a poor diet is a recipe for breaking the body down. Therefore Pink ensures that she eats healthy meals consisting of foods like Vegetables salads, grilled Chicken or Salmon and superfood smoothies throughout the day.
The high-intensity workouts cause enough energy expenditure for the 43-year-old to indulge in a calorie-dense favorite food like Halloumi Cheese on a regular basis.
“I’m obsessed with Halloumi. I grill it for salads with truffle oil and dandelion greens. The more exotic the greens, the better. I don’t care if people think Halloumi’ squeaky. They’re wrong,” Pink told Food & Wine in an interview.
Here’s the summary of the meals Pink eats on a typical day:
Breakfast
Coffee
Superfood smoothie filled with coconut water, Avocado, Blueberries, Flaxseed oil
Lunch
Grilled Halloumi – Semi-hard Greek cheese made from Goat’s milk
Vegetable salad with cabbage, carrots, pepper, spinach and onions
Dinner
Grilled Chicken or Salmon
Steamed Vegetables – Cauliflower, Broccoli
Couscous
Organic Green Tea
Supplements
Superfood shakes
Wellness Shorts and Super Shots
Pink Personal Life
Pink was in a relationship with professional motocross racer Carey Hart since 2001 and they decided to get married when Pink proposed to him during a race. Their wedding took place on January 7, 2006 in Costa Rica. Following a brief separation in 2008, they got back together after seeking counselling. Pink gave birth to her first child, a girl, in 2011 and the second child, a boy, in 2016.
To Conclude…
Pink is a huge proponent of body positivity and she leads the movement by example. However, it is also noteworthy that the 43-year-old singer does not conform to any toxic ideas and misinterpretation about body positivity. She has prioritized maintaining a healthy body weight and overall fitness and the positive outcome of this approach is on full display in her performances.
Demi Bagby Workout And Diet Routine
Demi Bagby is an American bodybuilder, CrossFit athlete, Martial artist and social media influencer from San Diego, California. She has been involved in many different sports and fitness activities since a very young age and has become a shining example of overcoming a crippling injury to become a flag bearer of fitness and peak performance. This article takes a closer look at her inspiring story as well as diet and current workout routine.
Demi Bagby Statistics
Full Name: Demi Brooke Bagby
Weight
Height
Age
115 lbs (52 kg)
4’11” ( 150 cm)
22 years
Date of Birth
Place of Birth
Nationality
January 10, 2001
San Diego, California
American
Demi Bagby Biography
Early Life
Demi Bagby took her first steps towards a sports and fitness lifestyle as a child. Her brothers played soccer and her father coached the sport. Naturally, she was inclined towards it. However, she expressed interest in competitive cheerleading when in sixth grade. The family respected Demi’s decision by supporting her to go ahead.
Bagby got an admission in the cheerleading gym in spite of having no experience on one condition – she had to learn the necessary skills before their first competition. The San Diego native opted for taking private lessons as well since she did not feel confident with her skills. She trained by herself in the comfort of home.
“I’d take these rectangular cushions from outside by our pool and put them in the living room and start flipping. That’s where I did my first ever backflip,” Demi told in an interview with Men’s Health.
As months went by, Demi got remarkably better and the pace of her progression astonished even the coaches. But something that starts well does not necessarily end well. Bagby suffered a horrendous back injury on the last day of cheerleading practice. As she was descending down during a basket toss, Demi was dropped and the impact immediately broke her back.
It took Demi one full year to recover completely from the injury and the process raised her pain threshold exponentially.
“Unless I die, nothing’s ever going to hurt that much,” She says.
Introduction to CrossFit training and subsequent success
Discovering CrossFit training played a crucial role in Bagby moving on from the injury. She decided to check out a CrossFit gym after a display sign awakened her curiosity. The then 14-year-old was intrigued to see the gym and knew what she wanted to do next.
“I walk in, and it;s a little gym with black mats, pull-up bars and an open floor… And I’m like, ‘Wow, this is crazy.’ It just looked so cool. Like, this open space means you do something here.”
Gymnastics and conditioning were Demi Bagby’s favorite aspects of competitive cheerleading. She could do a whole lot of it in CrossFit and do light lifting work as well. Once again, Demi started making rapid progress in CrossFit and competed in the teen competition at CrossFit Open, placing 517th in the US for 14 to 15-year-old girls. She returned the following year and jumped to the 23rd place in the world.
The young prodigy never looked back after finding her way forward. She never stopped learning new things and added ocean surfing, wake surfing, snowboarding and skateboarding to her long list of accomplishments.
Demi Bagby started posting her progress on Instagram and other social media platforms. She soon shot up in fame and started gaining followers at a rapid pace. But more than the means to become famous, Instagram was always the means to track her progress.
“It’s a journal of my skills. I can watch myself surfing and say, ‘I know what feeling I had when I was carving, and this is what it looks like.”
Demi Bagby Workout
Demi Bagby’s Instagram and YouTube channel content give a fair idea about her training philosophy. Fitness is not merely a function of her strive for achieving peak performance level but a motivating factor in all aspects of her life.
She gives her all to fitness and training. Also, Demi Bagby likes to constantly learn new things and not get comfortable with what she is already good at. Her training philosophy revolves around the principle of trying new things and learning through failure as well as success.
“I’ll do something and know that it’s not right or I’ll get hurt and be like, ‘I know what I did. I need to never do that again,’ rather than someone saying, ‘Don’t do that,’” Demi Bagby said in an interview.
Demi’s training routine is a mix of different disciplines like calisthenics, plyometrics, CrossFit as well as combat sports. The workout routine mentioned below isn’t a hundred percent accurate summary. Instead it gives a broad idea about how she trains based on various social media posts on her Instagram and YouTube channel.
Monday- Calisthenics
Calisthenics is nothing but a fancy epithet for body weight exercises. It is a training method where the person relies on his own body weight for resistance to build muscle strength and other attributes necessary for leading a healthy life.
It is an excellent way to work mainly for two reasons – you don’t need to spend on equipment or gym as your body and a little bit of open space is the only real estate required to perform calisthenics workout. Calisthenics is a holistic way of training and helps improve functional strength instead of being focused heavily on the aspects like aesthetics or body composition.
Push-ups, pull-ups or bodyweight squats are some most common examples of bodyweight training. Demi Bagby starts her training week with calisthenics training and does a full body circuit on Monday.
Repeat the circuit three times
Tuesday – Muay Thai
Being a mix of aerobic and anaerobic training, Muay Thai offers great benefits in terms of strength and endurance. The aerobic elements of Muay Thai training like jump rope, battle rope, running and shadow boxing helps improve the cardiovascular strength required for maintaining the optimal function of the human body.
Every Tuesday in Demi Bagby’s training schedule is reserved for this art of eight limbs and she does not cut any corners when it comes to learning this craft. Apart from the health benefits, no one can deny the efficacy of Muay Thai in self defense situations.
The Muay Thai training session typically consists of:
2.4 mile Run on the Treadmill or outside
Jump Rope or Battle Rope – 3 sets of 100 reps
Shadow Boxing – 3 sets of 25 reps per side
Pad Work or Sparring – 3 sets, 50 reps
Bag Work – 3 sets, 1 minute intervals
Meditation and Stretching
Wednesday – Yoga
For those with a superficial understanding of the practice, Yoga is beneficial improving flexibility, muscle coordination and balance. However, the more experienced individuals will tell you that the most potent benefits of Yoga go above and beyond that. The ancient Yogic practice helps with managing stress, improves mental health and makes positive changes in every aspect of life.
Demi Bagby practices different forms of training like calisthenics, CrossFit and Board Sports to name a few. To maintain focus on each one of those disciplines without mental fatigue setting in, Yoga practice must help her immensely. The Yoga session in Demi Bagby’s routine looks like this:
Downward Dog – Hold for 10 breaths
Crescent Lunges – Hold for 5 breaths
Warrior II – Hold for 5 breaths
Triangle – Hold for 10 breaths
Plank Hold – Hold for 10 breaths
Low Plank – Hold for 5 breaths
Upward Facing Dog – Hold for 10 breaths
Tree Pose – Hold for 5 breaths
Half Pigeon Pose – Hold for 10 breaths on each leg
Seated Forward Hold – Hold for 5 breaths
Thursday – Surfing
Surfing is a good full body workout in that it engages the shoulder and back, core as well as lower body muscles. Its benefits for the cardiovascular system cannot be denied. Additionally, it is an amazing way to spend time in a natural environment and reduce stress and anxiety.
Demi Bagby enjoys surfing as much as she loves to train in the gym or outdoors. Also, a full body activity like surfing can really put the gains made with body weight and strength training to test and give a person an idea about their level of fitness.
Friday – Calisthenics
Demi Bagby is back to working calisthenics on Friday. She goes through a full body training circuit to improve functional strength and muscle coordination.
L Sits – Hold for 45 seconds
Squats – As many reps as possible in 45 seconds
Push-Ups – As many reps as possible in 45 seconds
Hanging Leg Raises – As many reps as possible in 45 seconds
Kettlebell Swings – As many reps as possible in 45 seconds
Pull ups – As many reps as possible in 45 seconds
Repeat the circuit for 3 rounds
Saturday- Cardio
Demi Bagby’s Saturdays start with a long run along the beach with her dog. On some occasions, she also rides the exercise bike to get the cardio work in.
Sunday- CrossFit Workout
It would not be an overstatement to say that CrossFit gave Demi Bagby’s aspirations a second wind and allowed her to pursue an active lifestyle after the career ending back injury. She goes through an intense CrossFit training session every Sunday which concludes her training week.
Clapping Ring Push-Ups – 2 sets of 5 reps
Muscle-ups – 2 sets of 5 reps
Backflip Wall Balls – 2 sets of 5 reps
Backflip Burpees – 2 sets of 1 to 5 reps
Pistol Squats – 2 sets of 5 reps on each leg
Flag Raises – 2 sets of 5 reps
One Arm Toes to Bar – 2 sets of 5 reps on each arm
Bar Rope Climb – 2 times through
Demi Bagby Diet
Hydration is the key to maintaining healthy body function, especially when you are as active as Demi Bagby. The 22-year-old gives utmost importance to staying hydrated and makes sure to drink enough water throughout the day and during her training sessions to fuel performance.
Demi’s diet includes a balanced mix of Complex carbohydrates, fats, vitamins, other micronutrients and most importantly, protein and fiber. Ice cream is her weakness and she can walk miles to have a scoop of her favorite flavor. However, Demi practices immense self control and does not waver from a strict diet plan necessary for maintaining peak physical health.
She follows a simple dietary routine of three meals per day. It consists of simple and nutrient dense whole foods that are not laden with calories.
While chicken, eggs and Salmon are the primary sources of protein in her diet, vegetables, fresh fruits, brown rice and oats serve as healthy sources of fats, carbohydrates, vitamins and minerals.
A full day of eating in Demi Bagby’s routine looks like this:
Breakfast
Whole Grain Oats
Fresh Fruits
Scrambled Eggs
Greek Yoghourt
Lunch
Grilled Chicken
Brown Rice
Steamed Vegetables
Dinner
Grilled Salmon
Brown Rice
Steamed Vegetables
To Conclude…
Demi Bagby has overcome life altering injuries at a very young age and that has helped her build an unbreakable mind and body. Still in her early 20s, Demi has a lot of time left to take her fitness career and business endeavors to a whole new level. Her progress in different disciplines of training shows that if you have the drive and a right mindset, nothing can stop you from achieving the highest levels of human capabilities.
Mike Thurston Workout And Diet Routine
Mike Thurston is a fitness influencer, personal trainer and entrepreneur from the United Kingdom. He is best known in the YouTube fitness community for sharing fitness and bodybuilding related content. Thurston is also the owner of a health and fitness company. This article summarizes Mike Thurston’s biography, diet and workout routine as well as statistics.
Mike Thurston Statistics
Full Name: Mike Thurston
Weight
Height
Age
210 lbs (95 kg)
6’0″ ( 183 cm)
32 years
Date of Birth
Place of Birth
Nationality
August 9, 1990
England
British
Mike Thurston Biography
Mike Thurston was born in the United Kingdom and raised in Leeds, England. He was an active kid and participated in various sports like cricket, football and athletics while growing up. However, Rugby was his true passion at the time.
He lifted weights to build a stronger physique to be able to play the sports. But weight training became Mike’s passion and he started training in his school gym to get a dream physique.
Thurston graduated with a degree in economics and management and moved to Spain to promote nightclubs and bars as a job. He returned to England and worked as a retail store manager as well. However, these jobs did not allow him to focus on the diet and training that he was so passionate about. But great genetics allowed Mike to maintain the physique irrespective of an ideal routine.
At age 22, Mike Thurston decided to pursue fitness as a career and became a certified coach a year later. Along with his friends, Mike founded a health and fitness company in Newcastle. With hard work and a brief period of struggle, the Englishman finally succeeded in the business. He also started posting enriching content on his YouTube channel to help others achieve their fitness goals. At the time of this article’s publishing, Mike Thurston’s YouTube channel has 1.43 million followers.
Mike Thurston Workout
Mike Thurston’s training philosophy revolves around doing things the right way at the right time. Many people have speculated anabolic steroid use as the reason behind Thurston’s incredible physique. However, he claims that most of the gains in his physique were made in the early to mid-20s when it is incredibly easy. He has worked hard over the last few years to maintain it with proper diet and training.
Thurston trains six days per week and his current training split includes dedicated training sessions for chest, back, shoulders, legs and arms along with HIIT training. This enables him to focus on each and every muscle group in the body and make complete gains without any leaving weak areas.
The 32-year-old makes changes to his training plan at a four to six week frequency to ensure that his body is challenged constantly and does not get complacent staying in a certain routine for an extended period of time. He performs most of the exercises for three to four sets with an 8 to 12 rep range.
A typical training week in Mike Thurston’s routine looks like this:
Monday – Chest Workout
Tuesday – Back Workout
Wednesday – Shoulder Workout
Thursday – Leg Workout
Friday – Arms Workout
Saturday – HIIT Training Routine
Sunday – Rest
Mike Thurston’s Favorite exercises for each muscle group
Mike Thurston follows an excruciatingly elaborate training plan to grow and maintain his physique. But almost everyone finds asking that one question to themselves: If I could do only one exercise for every muscle, which ones would I choose? Thurston has an answer for this question and each one of his chosen exercises have a strong logic behind them.
Chest
It is common knowledge that pressing movements are the best for developing pushing strength of the upper body. However, Thurston is a little more specific about it and feels that incline dumbbell press is his favourite chest exercise. While explaining the reason for choosing this one, the 32-year-old said:
“It just allows you a little bit more freedom of movement particularly when it comes to hand positioning and also elbow positioning… Because there is a little bit more external rotation whenever you’re doing an incline press, it’s usually a little bit more joint friendly to the shoulder.”
Back
As the old saying goes – “If you want the back to grow, you’ve gotta row!” T-Bar rows are an excellent compound movement for building a strong and thick back. In Mike Thurston’s case, T-Bar rows offer chest support and enable training without putting a lot of stress on the spine. Therefore T-Bar row is his favourite back builder.
“The reason I would choose a T-bar row over anything else is mostly because of the chest support. So the T-bar row with chest support means that I can really take my back to complete failure without my spine giving up first. That’s usually the case I found typically at my level of training experience.”
Back is a large muscle group and therefore it is impossible to work it fully with only one exercise. Therefore, Thurston’s second favourite movement is the neutral underhand grip pulldown to focus on the latissimus dorsi / lats.
Shoulders
Shoulder muscles are crucial in performing most of the upper body movements like pushing, pulling, lifting to name a few. Additionally, they are a capping element aesthetically and underdeveloped shoulders can really bring down the aesthetic appeal of a muscular physique. Therefore, developing the deltoids, especially the medial deltoids is crucial.
Machine lateral raises are Mike Thurston’s personal favorite for developing this muscle group. Since the anterior and posterior deltoid muscles are stimulated during compound pushing and pulling movements, medial deltoid is the only part that would need specific exercise.
“What I would really want to work on is the mid-delts because the physique without the mid-delts looks kind of weird. mid delts help get that v-taper and most people have pretty sh***y mid delts to be honest. So don’t neglect them.”
Additionally, Thurston would prefer doing the exercise on the machine instead of dumbbells for the following reason:
“We’re training he delts where it’s relatively strongest in the lengthened position. This is something dumbbell lateral raises won’t do. There’s minimal resistance.”
Legs
When it comes to the lower body, Mike Thurston would include three exercises, one each for the quadriceps, glutes and hamstrings. For the quads, pendulum squats would be his go-to option. Because:
“The reason why it’s so good first of all, is because of the back support, okay? Whenever I do free weight squats, whether it be front squats, back squats, I usually find this when I’m loading myself with a lot of weight, there’s a lot of tension which is going on my lower back and it’s usually my lower back that gives away before my quads. Secondly, it’s very easy for almost everybody to get to the full depth to allow for the full range of motion to occur.”
While many people claim that compound movements can be made more hamstring focused by modifying the position, foot placement etc. Mike Thurston would include seated leg curls as the hamstring isolation movement in his routine.
“First of all, it will put your body in a position where your hamstrings are naturally fully lengthened, which is great. So whenever you’re training them, there’s resistance being applied in the lengthened position and the mid-range as well which is optimal.
And finally, the glutes. If Thurston was supposed to go with only one exercise to work the glutes, he would go with the Smith machine Bulgarian split squats. Using the Smith machine eliminates the need to control the weight as it moves along a fixed trajectory.
Arms – Single Arm Preacher Curls (Biceps) and Crossover Cable Triceps Extensions (Triceps)
Preacher curls are arguably the most effective movement for bicep isolation as the arm is firmly pressed against the pad. There are very few exercises that come anywhere close to this movement for bicep development. Needless to say, this is Thurston’s favorite bicep exercise as well. He says:
“The reason why I would choose a single arm is because it is more joint friendly… And I would choose preacher curl because it offers that support. It eliminates any cheating or any rocking or any of your torso or even movement of the elbow joint.”
Full elbow flexion and stability in the shoulder joint are two of the most important criteria for triceps activation. Crossover cable triceps extensions check both these boxes and occupy the spot of favorite triceps exercise in Thurston’s training routine.
“I like this because of the good profile, the good resistance profile. You train the triceps in the lengthened mid-position. The majority of the resistance is going to be here in the lengthened position, the mid position and then the resistance tapers off in the shortened position when it’s relatively weaker. So that’s ideal. And secondly, the angle at which I’m going to be pulling is a lot more joint friendly at the elbow.”
Mike Thurston Diet
Mike Thurston follows a strict diet plan and does not deviate from it unless there is a strong reason. He rarely indulges in cheat meals that do nothing beyond satisfying the taste buds. Needless to say, his muscular physique is an outcome of things done right in the gym as well as in the kitchen.
To fuel growth and avoid feeling too hungry or too full at any given time of the day, Mike Thurston eats six small meals spaced out throughout the day. His day starts fairly early but the 32-year-old avoids consuming anything other than plain water for the first three to four hours, especially coffee. He explained the reason for adapting this practise in one of the videos on his YouTube channel and said:
“If you have coffee the first thing in the morning when you wake up, you’re going to get an afternoon slump which actually makes a lot of sense because I was always getting a chronic afternoon slump and I think it most likely has been down to the fact that I would just crumble myself with coffee…” Thurston said, quoting noted neuroscientist Andrew Huberman.
Lan meats, eggs, vegetables and fresh fruits are the primary constituents of Mike Thurston’s diet. He avoids consuming dairy products and relies on almond milk, oat milk and peanut butter instead. When it comes to veggies, nothing is off the table.
“One of the most satisfying foods, Satiating is that feeling of fullness, is the white potato… The basic, boring white potato is the most satiating food. So get them into your diet, particularly if you are cutting and you’re hungry,” Mike Thurston advised in one of his YouTube videos.
A typical day of eating in Mike Thurston’s routine looks like this:
Meal 1
4-Egg Omelet
1 Slice of Bacon
½ Avocado
Veggies including Tomatoes, Onions and Mushrooms
Meal 2
1 cup of Oatmeal with Peanut Butter and Honey
Fresh Fruits Including Blueberries and Raspberries
1 Cup of Almond Milk
Meal 3
1 Scoop of Vegan Protein Powder with Oat Milk and Fruits
Meal 4
Teriyaki Salmon
Brown Rice
Steamed Broccoli
Meal 5
Brown Rice Cracker
1 Banana
Meal 6
Minced Beef
Baked Potatoes
Green Beans
To Conclude
Mike Thurston’s success story shows that you don’t have to get stuck doing things that don’t give you satisfaction. Pursuing your dreams is the risk worth taking if you are really passionate about doing something.
Scott Herman Workout And Diet Routine
Scott Herman is an American fitness YouTuber, actor, entrepreneur and model. He is best known for sharing motivational fitness content on his YouTube channel ScottHermanFitness. He has also appeared in reality TV shows and a number of photoshoots for brands. This is his complete profile, biography, diet and workout routine as well as statistics.
Scott Herman Statistics
Full Name: Scott Herman
Weight
Height
Age
87 kg (191.8 lbs)
5’10” (178 cm)
38 years
Date of Birth
Place of Birth
Nationality
October 18, 1984
Lawrence, Massachusetts
American
Scott Herman Biography
Early Life
Scott Herman was born in Lawrence, Massachusetts on October 18, 2023. He spent his childhood in Lawrence and played various sports like football and wrestling during school days. Although he had a very normal family life and upbringing, little Scott was bullied as a kid and felt the need to get physically stronger. Watching superhero serials on the television gave him the motivation to take first steps in the fitness journey with his father’s weight training set in the house basement.
Scott Herman’s father became his first coach and he ensured that his son learned the basics of weight training in a proper way. Scott outgrew his dad’s weight set after training for a while. To get a free membership of Gold’s gym, the teenager applied to clean there for three hours every Saturday. He soon developed the passion for weightlifting. Although weight training was initially a way to channel his anger against bullying, it soon became an integral part of his life.
He obtained a college degree in business from Merimack college while managing his training and a small DJ business.
Career
As his training journey progressed, Scott Herman got more and more confident with his physique. He then moved to New York to find work in the television industry. The Massachusetts native soon bagged a role in the show The Real World that filmed strangers as they lived together. He enjoyed his time on the show and was chosen because of his perfect physique.
He then entered the Iron Abs competition hosted by Men’s Health and managed to pull off a win. This increased his popularity and he rode high on the wave of this success. Scott Herman was invited for many fitness events and many high-profile brands sponsored him for photoshoots as well.
Scott’s journey through the fitness and television industry gave him a lot of exposure and a boost of confidence. He soon started a YouTube channel to help others reach their fitness goals. The success of the channel skyrocketed over time and at the time of this article’s publishing, Scott Herman’s YouTube channel ScottHermanFitness has 2.77 million subscribers.
Scott Herman Workout
Scott Herman believes in making consistent and steady progress at a moderate rate, especially if you are new in the fitness journey. For those taking their first steps in free weights training, Herman advises to build a strong foundation by building muscle endurance through compound lifts like bench press, deadlifts and squats.
Herman recommends starting the weight training journey with as many free weights as possible to improve functional strength and balance. Machines eliminate or significantly reduce the need to control the weight which may not engage the stabilizing muscles that support the target muscles. Also, the weights on machines move along a fixed trajectory. Therefore, using free weights initially is essential to build a proper form and to engage stabilizing muscles.
Herman firmly believes in training frequency and states that he has never taken an off-season in his fitness journey. Additionally, he does not have separate bulking and cutting phases either. The only downside to this method is the pace. Herman believes that gains are made at a relatively slower rate with his method.
The 39-year-old does not necessarily use one exercise more than the other. However, overhead dumbbell extensions, dumbbell bench press and deadlifts are his favorite exercises. He feels that dumbbell exercises are some of the best options for building a toned physique. Therefore, no wonder that the two dumbbell exercises found their way on the list of Herman’s favorite exercises. The third one, deadlift, is without a doubt the king of all lifts and its efficacy in building overall strength.
Scott Herman’s personal training routine
Scott Herman’s personal training routine focuses on high-volume training. He trains for five days every week and gives his body rest on Saturday and Sunday. High-volume training coupled with high-frequency training is one of the most effective ways to make maximum strength and muscle gains.
Apart from abs exercises, he does not use machines too much and mostly relies on free weights, preferably dumbbells. His training splits focus on targeting every muscle group in the body and has dedicated days for chest, shoulder and back, legs, arms and abs training.
Monday – Chest Workout
Herman starts his training week with chest training. His chest day combines presses and flyers. While compound pressing movements like dumbbell press improve the pushing strength of the upper body, movements like cable crossover improve the chest and arms’ ability to adduct (bring together the muscles). As a result, it is advisable to incorporate both types of movements in the chest training routine for complete development. Herman performs dumbbell bench press and cable crossover variations to work the pectoral muscles from different angles and positions to emphasize different parts of the muscle.
His chest training session includes:
Tuesday – Shoulders and Back Workout
After working the pushing muscles on Monday, Herman targets the major upper body pulling muscles – back – on Tuesday. Once again, back exercises can be broadly divided into two categories. While vertical pulls like pull-ups and lat pulldowns help build a wide back, horizontal pulls like rows help add thickness to the back. Hence, a combination of these two movement patterns enable overall, complete development of the back.
Herman combines the back training with shoulders. He ensures that anterior and medial deltoids get sufficient work with movements like shoulder press, front and lateral raises. Since the posterior deltoid / rear delt muscles get activated during other compound lifts Herman does not necessarily include rear delt specific movements in every training session.
His back and shoulder workout consists of:
Back Exercises
Shoulder Exercises
Wednesday – Leg Workout
Neglecting legs is one of the biggest mistakes you can make in the fitness journey. Afterall, it is not wise to ignore literally one half of the body that forms a strong foundation. Scott Heman is obviously not among that lot and approaches his lower body training with utmost sincerity. Squat is the primary compound movement of his leg training. It works all the major muscles in the lower body including quads, hamstrings, glutes and even calves. In many ways, squats are the ultimate lower body exercise. In addition to squats, Herman performs isolation movements like leg curls, leg extensions, calves raises and machine hip adduction to target the lower body muscles individually.
The training session includes:
Thursday – Arms Workout
Arms are the most visible muscle group on the physique. As a result, having toned and muscular arms is a must for an aesthetically good physique. However, aesthetics is a secondary goal as having strong arms is essential for performing a majority of everyday activities. Scott Herman works his arms with a variety of exercises to work from different angles and in different positions to target different parts of the muscles. Biceps and triceps respond best to moderate weights and high volume.
The 39-year-old’s arms training routine looks like this:
Friday – Shoulder and Abs Workout
Herman wraps up the training week with this split. Abs are the primary target muscles in this workout and he sprinkles a few shoulder movements as well. As mentioned before, Scott Herman uses a cable machine for crunches and includes other core exercises like side planks, russian twists and hanging leg raises to work different parts of abdominal muscles from different angles.The Friday training session looks like this:
Saturday – Rest
There is no better way to recover from the stressful training sessions than simply allowing the body to rest and heal itself. Scott Herman believes that good quality sleep is the number one remedy for recovery. Therefore he takes Saturday off to get rejuvenated for the next week’s training.
Sunday – Cardio
To maintain and improve the cardiovascular health and to burn calories, Scott Herman does cardio two to three days per week in addition to his free weight training routine. Typically, he does only cardio on Sundays and the training session includes:
Footwork warm-up to maintain ankle strength
20-minute run on a treadmill at a 3% incline and 8 mph speed
Scott Herman Diet
Scott does not like to leave any loose ends when it comes to his nutrition. After all, a perfect physique is a combination of training and diet. Things can take a hit if one of these two aspects are neglected.
Scott Herman prefers to plan his full day of eating well in advance. He decides the macronutrient intake for the day and ensures that it is met through healthy and home cooked whole foods. He does not make changes to his diet frequently and eats pretty much the same food everyday to ensure the macronutrient intake is sufficient.
Herman includes protein in each one of his meals and also incorporates a healthy portion of vegetables in the diet. While his diet does not necessarily contain ‘delicious’ foods, Scott Herman believes that it is a cost you have to pay for having a god-like physique. After all, you can’t be a couch potato with a pack of nachos and expect to have a physique like Scott Herman’s, can you?
That being said, the 39-year-old YouTuber does indulge in his favorite foods once in a while BUT in moderation. His caloric intake and micronutrient profile for a typical day looks like this:
Energy – 2800 to 3100 Calories
Protein – 200 to 220 Grams
Carbohydrates – 250 to 350 Grams
Fats – 80 to 100 Grams
Full Day of Eating in Scott Herman’s Diet
Herman starts the day with a wholesome breakfast that is high in protein. The rest of his meals also focus on sufficient protein and vegetables. Chicken, eggs, fish and Whey protein are the primary sources of protein in Scott Herman’s diet. On the other hand, brown rice, whole wheat pasta and whole wheat bread provide sufficient carbohydrates. Milk, egg yolk and a variety of vegetables provide fats, vitamins and other essential nutrients. His typical meal plan for a day looks like this:
Breakfast
Rolled Oats
Whole Wheat Toast
Whole Eggs
Milk
Whey Protein
Lunch
Grilled Chicken
Brown Rice
Vegetables
Dinner
Fish
Mixed Vegetables
Whole Wheat Pasta
To Conclude
Scott Herman’s training approach and reliance on free weights might seem regressive to many as new evolved training methods promise far better and quicker results. However, his journey shows that if you believe in your training principles and stick to them without wavering, it is possible to reach your fitness goals slowly but surely.
Dom Mazzetti AKA Mike Tornabene’s Workout And Diet Routine
Dom Mazzetti is a fictional character portrayed by Mike Tornabene. He is best known as the Bro Science Guy or Brofessor and pokes fun at the typical muscular ‘gym bro’ through his content. Over the years, Dom Mazzetti has become an inseparable part of Tornabene’s identity, at least on the internet. This article explores Mike Tornabene’s journey that led him to Dom Mazzetti and also sheds light on the diet and workout routine that helps him stay in an excellent shape.
Dom Mazzetti Statistics
Full Name: Mike Tornabene
Weight
Height
Age
185 lbs (83.9 kg)
6’1” (185.5 cm)
33 years
Date of Birth
Nationality
May 15, 1989
American
Dom Mazzetti Biography
First steps into comedy
Mike Tornabene had a flair for the dramatic since childhood. He met Gian Hunjan, a friend for the lifetime and the co-creator of Dom Mazzetti all the way back in the second grade. They immediately clicked together and started their artistic journey then and there. The duo worked together at a restaurant during the senior year of high school. The duo would write comedy pieces together and entertain the restaurant staff when they ate dinner.
“That restaurant was filled with savages and criminals- it was straight comedy. I would say the restaurant was the true start of our comedy partnership,” Mike Tornabene says.
The ‘business partners’ had to part ways to pursue higher studies. While Tornabene went to New York University for college education, Gian called Temple University his home. They continued to write and during the college years, they wrote a few television scripts as well as a feature length comedy screenplay.
While in their senior year of college, Tornabene and Gian decided to kick start their comedy business, which, at the time, started as a mere Facebook page. However, they soon started posting comedy sketches on the page as well as on their newly started YouTube channel. A series of videos called ‘Intern’ was the first piece of work posted on the channel.
Initial struggle and making the ends meet
Gian and Mike graduated from the college in 2010 and decided to move to the city to pursue their dream. However, dreams come crashing down when they are not backed by financial stability. The duo was hellbent on realising their dreams, no matter how distant they seemed to be. As a result, they spent the entire summer of 2010 to make some extra money and raise funds for sustaining the business. In Tornabene’s own words:
“We spent the summer stuffing mailboxes with flyers advertising our willingness to do any job for extra cash to “fund our dream.” We did some pretty strange work that summer, including picking up an autistic kid from camp and driving him home or taking him on trips. We took him to the Shore, we even took him to Denny’s.
At the time I was also studying to get my personal trainer certification so I could work at a gym in the city for my day job. All of which had absolutely nothing to do with what I went to school for. In October 2010 we moved to the Upper East Side, where we worked day jobs and did the comedy thing at night.”
Inception of Dom Mazzetti and subsequent success
Around a year after starting their business, Mike and Gian had the idea of making a sketch around the UPS bomb scare in 2010. It used Dom Mazzetti as a character and satirized the process of dealing with a bomb scare. The video was a huge success and the duo decided to use him for another video.
The Dom Mazzetti content started getting viral across all platforms. Realizing the huge potential this idea had, Mike and Gian started posting the Dom Mazzetti content every couple of weeks and the views started pouring in.
The character eventually developed different facets and became a multi-layered complex act as time passed by.
“We started to focus more on aspects of college life, and that was where Dom Mazzetti was definitely influenced by my time at NYU,” Tornabene said in an interview with NYU Local.
But was Mazzetti always intended to be the character he is now? Not really. According to Mike Tornabene, Dom Mazzetti was initially envisioned to be ‘this middle-aged, dumb, italian character’ that they wrote for a sketch about cooking.
Slowly but surely, Dom Mazzetti became one of the most popular characters on the internet. Mike Tornabene weaved many sketches with Dom Mazzetti and ‘bro-science in fitness’. It became Mike and Gian’s most successful venture. So much so that Mike’s name is now literally synonymous with Dom Mazzetti, their identities intertwined seamlessly.
Dom Mazzetti / Mike Tornabene’s advice to young creators
Mike Tornabene was able to build an independent creative career because of a platform like YouTube. The freedom to take decisions and having full control over the content has enabled him to express his creative side with utmost sincerity.
“The biggest upside to YouTube is you have complete control over your content and it is great for getting exposure. More and more people are turning to YouTube as a main source of entertainment, which is very good for people like Gian and I who make a living off of YouTube and are also looking for bigger opportunities through our work,” Mike Tornabene said.
Everything has a downside and so does YouTube and the internet. While advising aspiring people in the industry in an NYC Local interview, Mike Tornabene shed light on some of the downsides of a YouTube career and opined:
“While the rise of YouTube has made it easier to get discovered, the downside to anything on the Internet is it is very easy to get tossed into the fad category. When you live on the Internet, or really anywhere now in the entertainment industry, you have to stay relevant and always be on top of your game or people will forget about you.”
However, Dom Mazzetti has risen way above these factors since his inception in 2011. At the time of this article’s publishing, Mike Tornabene’s YouTube channel BroScienceLife that features Dom Mazzetti has 2.52 million subscribers. The future only looks brighter for Mike and Gian as they are optimistic about their own and the character’s prospects going forward. According to Mike:
“As writers we are always seeking opportunities in the film and television world, whether it’s taking Dom Mazzetti to the next level or just growing the Mike & Gian brand.”
Dom Mazzetti Workout
Mike Tornabene’s character Dom Mazzetti takes a completely different approach to fitness and encourages them to not take life and training routine too seriously. He even makes workout video parodies and takes hilarious jabs at the typical muscular gym bro.
However, that does not mean Tornabene is not serious about health and fitness. He only intends to give a simple message through his funny videos – Take a chill pill and don’t stress too much over workout or any other area of life.
Behind the funny character, lies a fit man with ripped physique in Mike Tornabene. A consistent and serious training routine is at the root of Tornabene’s fitness. He trains five days a week and maintains the routine fairly consistently in spite of a busy schedule.
He prioritizes overall fitness over specific goals like aesthetics etc.
A typical training week in his routine looks like this:
Monday – Biceps Workout
Mazzetti’s training week starts with training those big and muscular guns. He plays with a bunch of efficacious isolation exercises to stimulate different muscles like biceps brachii, brachialis and brachioradialis muscles that form the biceps. All these exercises work the biceps from different angles and emphasize different parts of the biceps muscles.
For instance, dumbbell preacher curls isolate the biceps brachii muscles more than any other exercise because of the arms placement. On the other hand, concentration curls emphasize more on the brachialis and the Brachioradialis muscles and also activate the triceps.
The short but effective biceps workout includes:
Tuesday – Triceps Workout
This session is dedicated to the biggest muscle group in the arms and similar to the biceps workout on the previous day, it includes different exercises that work triceps from different angles and positions to target all three triceps heads for uniform triceps development for hypertrophy and strength gain.
Overhead movements like overhead cable triceps extensions and skull crushers work the muscles from the lengthened position while cable and rope pushdowns work the muscles from neutral position.
The triceps workout looks like this:
Wednesday – Full Body Circuit (3 Rounds)
Fitness is a function of multiple aspects that include but are not limited to strength, flexibility, speed and explosive ability. Therefore, including isolation as well as compound movements and different training methods is the best way for building overall fitness and performance longevity.
After working with isolation movements for two days, Dom Mazzetti focuses his attention on compound bodyweight movements and does the following full body training circuit on Wednesday:
Thursday – Conditioning Workout
A carefully crafted conditioning workout can improve muscle coordination, improve posture, negate strength imbalances, stabilise joints and strengthen the supporting muscles. Mazzetti goes through a vigorous conditioning routine every Saturday. It encompasses:
Friday – Abs Workout
A strong core bestows your body with stability and balance which are required for almost every activity like running, walking, carrying load or performing any other activity or sport. Therefore, having an effective core workout program can translate its benefits into every other area of an active person’s life.
Sadly, most people obsess over the ‘six-pac’ look and take their core training routine in the wrong direction. But not Dom Mazzetti. His abs / core workout focuses on strengthening the core and includes:
Saturday and Sunday – Rest
Dom Mazzetti Diet
Being in the acting / content creation business, Dom Mazzetti has to look a certain way and ensure that his physique adheres to a certain standard. Nothing can influence the body composition quite like a nutritious and healthy diet.
Tornabene / Mazzetti steers clear of processed foods, sugar laden or fried foods that contribute little to health and well being beyond satisfying the taste buds. He follows a strict diet and eats six meals every day to nourish his body and soul.
His diet includes nutrient dense whole foods that provide ample protein, fats, carbohydrates and other nutrients to maintain his body in a tip-top shape.
A typical day of eating in Dom Mazzetti’s routine looks like this:
Meal 1
Scrambled Eggs
Fresh Fruits
Steel Cut Oatmeal
Meal 2
Protein Shake with Peanut Butter
Meal 3
Grilled Chicken
Steamed Vegetables
Meal 4
Pre-workout Shake
Banana (1 full)
Meal 5
Grilled Fish
Steamed Vegetables
Meal 6
Peanut Butter
Poached Eggs
Fresh Fruits
Supplements
Mass Gainer
Creatine
Whey Protein
Pre Workout Formula
To Conclude
Since the advent of the internet and rise of content creators in the fitness niche, concepts of body transformation, fitness, health and lifestyle have become a lot more complex than they actually are.
Dom Mazzetti or should we say Mike Tornabene, has taught us that fitness, health and life in general does not need to be too serious or mundane. It can have an element of fun to it and still be effective.
Adam Levine Workout And Diet Routine
Adam Levine is an American singer and songwriter. He is the lead vocalist of the Pop Rock band Maroon 5 and the erstwhile band Kara’s Flowers. Over the years, Levine has released notable albums like Songs About Jane, Overexposed and Hands All Over to name a few. He has also served as the judge /…
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