How to get the body of a Model (Victoria’s Secret Angels)

VICTORIA’s Secret trainer Michael Olajide shares the workout used to get the world’s sexiest women catwalk-ready. Follow his three step regimen for your own heavenly-looking figure.

Miranda Kerr modelling for Victoria’s Secret. Picture: AFP 
Source: National Features

Get ready to replace your bingo wings with angel wings and get a bikini body worth baring with a little help from the hottest women on the planet.

Follow the likes of Miranda Kerr, Doutzen Kroes, Rosie Huntington-Whiteley, Candice Swanepoel and Adriana Lima in this get-sexy full-body workout from Victoria’s Secret trainer Michael Olajide.

Here, you can find all the details of the exact workout used to get Kerr, Lima and other Victoria’s Secret Angels in shape.

While you might not be getting ready for a spin on the catwalk, you too can get a heavenly figure thanks to the three-step plan used by the Victoria’s Secret Angels.

This challenging workout targets arms, legs and core.

“For the arms, you don’t want to bulk, you want to keep it sleek,” Olajide says, so intersperse floor moves with boxing moves.

“The legs are the wheels that get us around. They help the Angels walk down that runway,” he says, while the third stage, which focuses on abs and core, will have you “on your way to getting the sexiest core ever”.

“This is going to help you look good and make your life a lot more efficient and fun!”

– Warm up

“Before we do anything, we want to get warmed up, for between 60 seconds and two minutes,” Olajide says. Try a jog or some skipping.

“When your heart rate starts to elevate, that’s cool. Bring it down, shake it loose and then you’re ready to start.”

Begin the workout with the body-weight arm exercises below, then the series of jabs and punches.

– arms

Tricep dips

Get in a seated position with arms behind your back ready for dips. Make sure your hands and fingers are spread wide. Use the heel of your hand to anchor you as you lift yourself off the floor then dip your butt up and down, bending at the elbows, keeping abs and core tight.

Remember to breathe in through your nose and out through your mouth. Try to keep going for 30 seconds but whatever is a comfortable length of time is fine.

- Alternating medicine ball push-up

This is a great exercise for working the pecs as well as biceps and triceps. Take a push up position with one hand on a medicine ball and one hand on the floor. With feet wide apart, do three push-ups, lowering so the chest stops at ball height. Switch arms and repeat.

By not dropping all of the way down, the muscle is kept tight, which avoids adding bulk to the arm area. Do a second set if you want to challenge yourself.

- Row to the chest

In this move you are working on balance and stability and the core has to remain engaged.  Position yourself in a three-point push-up, with your legs wide and one hand under your chest for support. Hold a dumbbell in your other hand and lift it up and down from the floor to the chest. Take your time and repeat for 30 to 60 seconds before switching sides.

- Diamond push-ups

This type of push-up challenges your triceps, as well as your shoulders and chest. Using both hands, make a diamond shape (index fingers and thumbs pointing inwards) and place flat onto the floor. Place your feet wide apart for stability and anchor yourself through the heels of your hands. Raise and lower yourself to the floor for 30 seconds. Rest, then repeat three times.

- Small pulses on the down

With hands under the chest, engage the core to get into full push-up position. Bring yourself partially down – not all the way – and then when you are comfortable with the position, push up and down as fast as you can. Don’t go below the initial part-way down position.

Use the heels of the hands to stabilise and support your position. Repeat for 30 seconds and then rest. Repeat for as long as you comfortably want to.

- Three-point push-up

Assume a push-up position, with one arm on the floor directly under your chest and feet wide apart to stabilise the body, with weight distributed evenly. Engaging your core muscles, bring your other hand up and place outstretched on the floor. Slowly lower your body into the push-up position, then rise. Due to the intensity of the move, repeat for 15 seconds only and then switch sides to the other arm.

Repeat for 15 seconds.

- Triple jab

Stand with feet shoulder-width apart, left foot slightly forward. Jab your left fist out, then part way back, then out and part way back, and finally out and fully back. Continue for 30 seconds, then switch feet so the right foot is forward, and work the right arm for 30 seconds.

- Punch combination

Standing with feet shoulder width apart, do a quick jab, jab, hook combination with your left fist, then your right fist. Repeat for one to two minutes, making sure your core muscles are engaged and that you are focused and tight in your body. Use your feet to stabilise you as you focus on the upper-body moves.

- Straight punch series

Stand with feet shoulder-width apart. Punch in a forward motion, alternating arms, but don’t fully extend the arms. As soon as each arm is out bring it back into the chest. Pick up the pace and repeat for 60 seconds to work muscle endurance and cardio fitness at the same time.

- Stretch 

For a chest and bicep stretch, kneel with hands on the floor, then stretch the right leg back and the left arm out to the side. Lower your chest to the ground and turn your head away from the outstretched arm. Hold for 10 to 15 seconds then return to the start. Repeat for the opposite side.

- Lunge

When you do a lunge, you are propelling your body forward but doing a squat at the same time. From a standing position bring the left leg forward into a lunge then push back to the starting position. Keep your hands on your hips. Repeat for a total of five to 10 lunges, then switch and do the right leg. Rest briefly, then repeat.

- Reverse lunge

This works the same muscles as the forward lunge but adds the element of balance, which requires you to engage your core as well as giving a great leg workout. From a standing position take your right leg back into a lunge. Return to standing. Repeat, alternating legs. Repeat for
two sets of five to 10 reps on each leg.

- Side lunge

Start from a standing position with strong anchored feet, bring your right leg out to the side into a side lunge and squeeze. This will ensure that you engage the muscle. Don’t go too deep with the lunge, just keep it comfortable for your level of fitness. Make sure you use the ball of the foot to anchor you as you hit the floor. Do five to 10 reps then switch sides. Do three sets in total.

– Put it all together

Finally, consolidate the lunge moves into a complete leg workout. From a standing position, lunge forward with the right leg, return to standing, lunge to the right side and back up, then do a reverse lunge. Repeat for 60 seconds then switch to the same combination using the left leg for 60 seconds. Focus on a safe, controlled movement – don’t rush.

- Calf raise

Stand with feet shoulder width apart. Raise your body up onto the balls of your feet to engage the calf muscles, drop back, then repeat for a total of 10 raises. To mix it up, add an ankle touch. With feet flat on the ground, jump up and touch feet and ankles together before dropping back to the starting position. Repeat for 10. This works the back of the thighs. Alternate the two, with brief resting intervals between, for a total of 60 seconds.

- Stretch

For a quad stretch, stand tall. Lift the right foot up and back, taking hold of the foot behind you with your right hand. Hold. Then do the left. For the hamstrings, kneel then stretch the left leg out in front. Lean forward to hold your shin or foot. Repeat on the right. Hold both stretches 15 to 30 seconds.  

– Core

- Aerotwist
Standing with feet shoulder-width apart, keep the head facing forward and as still as possible. Holding a small hand weight of around one to two kilograms in each hand and using the feet as an anchor, twist the central core section in rapid left-to-right moves, working the muscles hard thanks to the aid of the hand weights. To work the muscles even harder, bring the elbows further back and really pick up the speed. Twist for 30 seconds, or 60 to challenge yourself, rest, then repeat twice more.

- Jump rope

Use a skipping rope to elevate the heart rate and work the core. Start slowly and gradually pick up speed. Finally, double the jumps for each rope pass; this works by tightening the abdominal core for each movement. If you don’t have space for skipping then use small hand weights to mimic the rope handles and work in a similar movement focusing on the core. Aim for 60 seconds.

- The plank

Position yourself with feet slightly apart and elbows on the floor directly under the shoulders, hands flat to the floor. Hold yourself in a straight line, using all of your core muscles to keep yourself lifted off the floor. Breathe in through the nose and out through the mouth. Hold for 30 to 60 seconds, depending on how you feel.

- Around the world plank

From the original plank pose, straighten your arms and widen your feet slightly. Lift the right arm up and forwards, holding for 30 seconds. Drop the arm, then lift the other arm for 30 seconds. Lift the left leg and hold for 30 seconds, then lift and hold the right leg for 30 seconds. Repeat the sequence two more times.

- Aerobliques

Lie down on your right side with your right hand on your left shoulder, left hand on the floor. Use the fingertips or palm of your left hand to press into the ground. In effect you will be doing
a push up, lifting your upper body off the ground every time you push down. Build up to 30 seconds on each side.

- Seated twist with medicine ball

This exercise really works the core. Sit with knees bent and feet together (use a couch or partner to anchor your feet if necessary). Hold the medicine ball with both hands at chest level and twist from side to side. Keep the lower body still to work the abs fully. Do three sets of 30-60 seconds.

- The basic crunch

Lying on the floor, place both hands in a fist position under the butt, raising the head and feet slightly off the ground. Pulse your upper and lower body up and down to work all of the muscles in the abdominal area. This move works all primary and secondary muscles. Do three sets of 25 to 30 reps.

- Final stretch

After working the core muscles and tightening them, it is important to finish by stretching them. Lie flat on your front with your arms outstretched. Walk the heels of your hands towards you, lifting your torso. Keep the head and chin up. Take in a deep breath to expand the ribcage and stretch the abdominals. Hold for 30 to 60 seconds.

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– our model

kirsty welsh, 27, is a health and wellness coach and personal trainer (www.live andsprint.com.au) who keeps fit with full body functional training, interval training and running.

Kelly Osbourne: Sharing diet tips is Great

Kelly Osbourne wants to help her fans slim by launching a competition to meet her personal fitness team.

Kelly Osbourne says it feels “amazing” to share her fitness tips with fans.

The TV presenter has launched a competition on UK TV to help three viewers slim.

The lucky winners will join the Fashion Police reporter in Hollywood and meet the fitness team that helped Kelly to achieve her gorgeous figure.

“I’ve known my trainer Fred since I was 16 and we grew up together. We went through our unhealthy period of life together and now we’ve come through the other end. It’s amazing that I can share everything that I have learned with everyone else,” she told British TV show Daybreak. “It definitely hasn’t been easy [to lose the weight] and for me, food became a bit of an emotional thing. I punished myself with it. But I was also very uneducated on how to eat properly and what was good for my body and what times of day were appropriate to eat.”

Kelly has openly credited her partner on US show Dancing With The Stars, Louis van Amstel, with teaching her how to eat healthily and exercise.

The 27-year-old revealed she lost 69 pounds since her appearance on the competition in 2009 and has managed to maintain her slimmer frame by sticking to a sensible lifestyle.

Kelly added that people should be aware that any diet and exercise overhaul is hard work.

“Nothing comes easy; you have got to really want it. I want people to enter this competition who really want this life change. [Working out] can be really fun, but at the same time it sucks! You’re going to be in pain, so bring your Epsom salts with you,” she laughed.

© Cover Media Group 2012

10 tips for lazy people

Getting fit and healthy can sometimes feel like a major effort. However, there are many health-boosting changes you can make that won’t feel like such a chore. To help make the shift into exercise and healthy living, check out our top 10 health tips for lazy people.

1. Build exercise into your routine Many of us think we need to spend hours working up a sweat at the gym to stay fit. But although intense workouts are beneficial, they can also be extremely off-putting and are not strictly necessary. Research shows that regular daily activity could be more effective than sporadic workouts, so rather than allotting a specific “exercise time” a day, try peppering your day with gentle bits of activity such as taking the stairs instead of the lift, doing the housework, or walking to the shops at lunch.

2. Make your own ‘ready’ meals We all know that eating fresh, home-made produce is good for us, yet many of us are too tired to whip up a culinary masterpiece after a hard day’s work. But rather than falling into the trap of relying on store-bought ready meals that may lack in nutritional value, try making your own healthy versions instead. Cook healthy meals in large batches at the weekend so you have plenty of healthy choices in your freezer for days when you’re too lazy to cook.

3. Get a pet to improve your health If you want big health results without making a big effort, getting a pet could be the way to go. Multiple research studies have shown that pet owners have improved physical and mental health, including lowered blood pressure, better ability to cope with adverse life effects, and lower stress levels. Getting a pet dog may just provide you with that push you need to get out and get active.

4. Exercise while watching TVBlobbing out in front of the telly can be the quickest way to pile on the pounds. However, couch potatoes needn’t despair; there are many ways to keep healthy and active in front of the screen. To boost your fitness while watching TV, squeeze a mini-workout into each commercial break – try sit-ups, skipping or a quick run up and down the stairs. The golden rule is simply to keep moving, with research suggesting that even fidgeting while sitting can burn up to 350 calories a day.

5. Do a crossword puzzle If you really can’t find the energy to put yourself through a workout, take the opportunity instead to work on another area of your body – your brain. Boosting your mental health is just as important as improving your physical wellbeing, and luckily this can be done from the comfort of your couch. Research has found that frequent participation in mentally stimulating activities can reduce your risk of Alzheimer’s disease, so rather than switching on the television when you get in from work, give your brain a challenge and reach for a crossword, Sudoku puzzle or book instead.

6. Have leisurely meals If there’s one instance where being lazy is an advantage, it’s when you’re eating your meals. Taking long, leisurely meals – as opposed to eating on the run or multi-tasking – is a great way to look after your digestive system and also help you lose weight. By eating more slowly and focusing on your food, you will enjoy and savour it more and cut the risk of overeating. Also, because it takes 20 minutes for your body to register the feeling of being full, by eating more slowly you will feel full after less.

7. Order a fruit and vege box If compiling your own healthy shopping lists feels too much like hard work, save time and energy by letting someone else do the work. Many farms and health food stores now deliver seasonal fruit and vegetables to local areas on a weekly basis, making it easy to try varied healthy produce without setting foot out your door. Alternatively, for those who want more and have pennies to spare, several companies now offer the option of having prepared healthy meals delivered direct to your home.

8. Hit the dance floor Although the idea of a workout fills many with dread, there are plenty of ways to stay fit without it feeling like hard work. If you struggle to get motivated for an organised exercise session, try turning a night out into a workout instead. Hitting the floor for a dance is a great way to get fit, burn calories and tone and strengthen the body. More importantly, you’ll be getting a fun workout that won’t feel like exercise.

9. Supplement your diet Keep falling off the healthy eating wagon? Try complementing your diet with a good quality nutritional supplement or “superfood”. It’s no substitute for a healthy eating regime, but on those days when your good intentions slip by the wayside a good supplement should help tide you over. Try a multi-vitamin complex or a natural “superfood”, such as spirulina, wheatgrass or bee pollen, which is packed with nutrients to help keep your health on track.

10. Get lots of sleep Laziness is generally considered to be detrimental to your health. However, when it comes to sleeping, it can actually pay off. Research has found that sleep can help you live longer, boost your memory and reduce stress; it has also found that getting less than five hours a night can lead to accidents, weight gain and increased risk of heart disease. Maybe it’s too much of a good thing, but getting a regular eight hour’s sleep is a cheap and simple way to boost your health.

Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life

Get fit like 50 Cent: The phenomenally fit superstar rapper reveals his strategic six-week workout plan for achieving a ripped body—and developing the mental toughness to stay in shape for a lifetime.

Pre-order now:

Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life

Shapeshifter Workout Program Review

The Shapeshifter Body Redesign Program is a downloadable bodyweight training program that integrates equipment-free workouts, diet advice, and other lifestyle factors into a six week body transformation program. This product review will cover the pros, cons, and help you figure out if it’s right for you.

Shapeshifter will help you lose weight and build muscle to reshape your physique using workouts that can be performed anywhere, but this is much more than just a new workout routine. Adam Steer and Ryan Murdock are known as the bodyweight coaches in online fitness circles, and they’ve compiled all of their combined experience to produce an effective body transformation system. The three main components of the Shapeshifter program are: bodyweight workouts, diet and nutrition techniques, and other lifestyle strategies. When combined together, these three elements create a powerful force to transform your body in only six weeks.

If you’ve dieted in the past without training, you’ll probably notice a big difference in your results once you implement all three of these elements together. This is exactly what the bodyweight coaches meant to accomplish with their Shapeshifter program.

When you purchase Shapeshifter, you’ll receive exercise videos and PDF manuals, warmup and cooldown videos, workout tips, along with simple diet and lifestyle coaching via articles and videos, and much more.

One of the finest aspects of the Shapeshifter Program is that it’s action-oriented, which is extremely important with a product like this – where lifestyle change requires massive action-taking in order to succeed. The Shapeshifter system was developed to take you by the hand and show you exactly what you need to do to follow the program – every single day. Everything is outlined for you in advance so that nobody has an excuse not to succeed. These are focused action-items that will help kick-start your progress and get you on the right track to achieving your physique goals. It doesn’t get any simpler than this to follow a body transformation program.

One of the other major advantages that this program offers is that no exercise equipment is required. You can do the workouts anywhere and anytime – whether at the gym, at home, or anywhere else you can find a little floor space. On top of that, most of the workouts can be finished in 20-30 minutes, making them very flexible for those with busy schedules.

The main thing that makes this workout program different from others is its holistic approach. There are six different training methods included in the exercise program: cardioflow, afterburners, neuroboost sessions, three dimensional strength training, Shapeshifter stack, and Shapeshifter regen. This goes well beyond your traditional strength training and cardio routine. This program hits body transformation from several different angles, and even includes specific strategies to speed up your recovery between training sessions.

This program was designed with the beginner in mind. You don’t need to be familiar with working out, dieting, or anything else related to them to start the Shapeshifter Program. Instead, you’re encouraged to follow the program exactly as outlined and trust the system to work in-and-of-itself.

Regarding overall product quality and professionalism, this product is superb, especially compared to competing programs. Shapeshifter is a high-value product because it delivers a complete body transformation system for less than the cost of a couple personal training sessions. When you take into account everything that comes with the package, they could easily charge hundreds of dollars for this. So, if you’re looking for value, then this is definitely a contender.

Now, a product review wouldn’t be fair if it didn’t mention some of the product-related cons. Overall, there aren’t many disadvantages, but there are a few things you should know before you buy. Some of the product content isn’t actually from the authors, but rather guest contributions in the form of articles and videos. Also, some of the diet advice is controversial in a few nutrition circles. There are a few sections of the instructions that are vague, too. As can be expected, there were also some bugs and typos with the resources and software, but nothing major.

As you can see, these minor issues don’t overshadow the true value of the program itself. What matters most is that the program fulfills its claims. This will truly help you transform your body over the course of 6 weeks if you’re willing to put in the effort and do the work.

If you are the type of person who is ready and willing to work hard to shed unwanted fat and build some lean muscle, and you want to be taken by the hand and shown exactly what to do every day, then you will be well-served by the Shapeshifter Program. This is the perfect workout program for beginners and especially for people who have been on a diet or training program before, but failed. That said, almost anyone with an interest in physical fitness and body transformation would benefit from this program – not just beginners.

Upon first glance, it’s obvious that an immense amount of time, thought, and effort went into the development and creation of this system. With everything that is included in the complete package, the low price makes it an incredible value for your dollar. If you’re ready to finally reshape your body, and you want to get started today, then learn more at the link banner:

Zumba Fitness Core Available For Kinect and Wii

Majesco Entertainment Company, an innovative provider of video games for the mass market, announced today that Zumba Fitness Core is now available on Wii and Kinect for Xbox 360. The first and only video game designed to sculpt your abs, Zumba Fitness Core is packed with an array of new features including 40 new songs and routines, 33 international dance styles from around the world, fitness goals, nutrition tips and hot new choreography that targets your core within a total body workout.

The newest addition to the hit Zumba Fitness video game franchise that has sold more than eight million copies worldwide, Zumba Fitness Core is supported by a playable Kinect for Xbox 360 demo now available for download from the Xbox LIVE Marketplace for Xbox 360.

Zumba Fitness Core For Wii Zumba Fitness Core For Xbox 360

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“As a leader in the interactive fitness space, we are committed to delivering distinct experiences that offer players a fun and effective way to reach their fitness goals,” said Jesse Sutton, Chief Executive Officer, Majesco Entertainment. “Zumba® Fitness Core focuses on the #1 area women want to transform—their abs—with a deep at-home workout solution that includes an incredible soundtrack, wealth of dance styles, multiplayer support and fitness features from goal setting to calorie tracking to work out customization.”

“Zumba and Majesco have once again created a revolutionary game,” added Alberto Perlman, Chief Executive Officer, Zumba Fitness. “Who wants to do painful crunches when you can dance, have fun and get amazing results? Everything from the graphics to the music to the tracking makes this game one of the best products we have ever created.”

PARTY YOUR ABS OFF™ in Zumba® Fitness Core as celebrity Zumba® instructors guide you through routines set to a range of current chart-topping hits, era classics, exclusive re-records and genre-blending fusion tracks that together with new Zumba® original songs, deliver 33 dance styles—the most diverse range included in any Zumba® Fitness video game to date. Choose from 45 different pre-set classes or customize your workout to suit your specific preferences. New fitness features include both nutrition and lifestyle tips, plus personal and community goals you can work toward to keep motivated. With multiplayer support for up to four players on Wii™ and two on Kinect for Xbox 360, players can throw a dance-fitness party in their living room.

Majesco Entertainment also revealed today the new Zumba® Wear Core Avatar Collection on the Xbox LIVE Marketplace for Xbox 360. Show off your virtual style with the ‘Rock Your Core’ V-Bra Top, Team Spirit Jersey, Electric Leggings and Lighten Up Outfit. Players can also participate in Breast Cancer Awareness Month by purchasing a Party in Pink avatar outfit for 240 Microsoft Points. For a period of 6 months from October 2nd, 2012 to April 2nd, 2013, Majesco will donate 100% of your purchase of the specially marked Party in Pink Zumba Wear Avatar outfit to Susan G. Komen for the Cure®. To buy the Party in Pink outfit, please click here.

Developed by Zoe Mode and rated E10+, Zumba Fitness Core is available now for the suggested retail price of $39.99 on Kinect for Xbox 360 and Wii Zumba Fitness Core . For more information about Zumba Fitness Core, please visit the Link Below.

Fitness tips for the office

As we head into autumn and the evenings begin to close in, it becomes easy to let exercise fall by the wayside. Long, stressful days behind a desk can also have a negative impact on health, happiness and productivity.

ThinQ Fitness, online fitness provider, has created a series of tips and workouts to help combat deskbound inactivity to inject a burst of feel good energy. 

Research from the Journal of Occupational and Environmental Medicine has found employees who spent 2.5 hours a week being physically active were more satisfied with the quantity and quality of their work. Dedicating just 30 minutes a day to some sort of activity can really make a difference.

Anna Lovelock, Fitness Director at ThinQ Fitness, says: ““Sitting at a desk all day can lead to tension in the lower back and the shoulders, this 15 minute workout stretches these areas out and  provides a welcome escape to work, even if it is just for a few minutes at  time.”

Time and financial pressures are the biggest barriers preventing many people from exercising. ThinQ Fitness offers advice on how to build exercise into your daily routine without breaking the bank.

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Here are the Top Ten Tips for burning calories during a work day in the office:

Take the stairs not the lift: You may get out of breath walking the stairs but if you opt to take the lift instead your fitness will never improve. Build up you speed and the number of times you walk the stairs over time.

Get up: Each hour, walk to the water fountain or across the office. Just moving around every so often will increase your calories burn.

Take a break: Lunchtimes are the ideal time to get outdoors and walk. Choose a local park and ask a colleague to go for a walk and talk with you.

Office workout: Get moving at your desk with this quick blast of movement in a 15 minute desk workout.

Walk, don’t phone: Face-to-face chats can be more constructive than e-communications, and the exercise will add to your daily cardio tally.

Computer Squat Thrust: Start on the chair, lift your bottom off the just slightly; hold that position whilst you complete the letter or spreadsheet entries. Ok, that’s one squat done, four more to go.

Boring Meeting Buttock Squeeze: As each presentation slide comes up squeeze those buttocks hard, hold for 30 seconds and release.

Desk yoga: Try a 20-minute gentle yoga session that can be done at your desk!

Do the tea run: The perfect excuse to get up and carry cups requiring strength and balance. You also have the added benefit of doing people a favour (just hold off the biscuits!)

Desk balances: Sat at your desk, straighten your legs out in front of you and hold for 30 seconds, strengthening your upper legs and tummy muscles.

ThinQ Fitness is an affordable solution to exercising at work or at home, with some videos free of charge or others costing as little as 49p. Visit www.thinqfitness.com for more information.

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