Wonder Woman – Gal Gadot Workout (And A Bonus Amazons Workout)

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Ah, Wonder Woman.

The movie that changed the lives of millions.

Every time I think of the scene of Wonder Woman putting on the crown from Antiope and marching into No Man’s Land… My body feels something very real.

I’m currently reading Women Who Run With The Wolves, and in it the author discusses the idea of the Wild Woman archetype. It’s something inside every woman that we’ve lost touch with through the years.

It’s a lot deeper than just a woman out in nature. It’s the basis of who we are when we’re allowed to get in touch with our deepest feelings.

“The archetype of the Wild Woman and all that stands behind her is a patroness to all painters, writers, sculptors, dancers, thinkers, prayermakers, seekers, finders–for they are all busy with the work of invention, and that is the instinctive nature’s main occupation. As in all art, she resides in the guts, not in the head. She can track and run and summon and repel. She can sense, camouflage, and love deeply. She is intuitive, typical, and normative. She is utterly essential to women’s mental and soul health.” – Women who Run With The Wolves

This is something I believe Wonder Woman touches on. That gut feeling. That story that we all feel within our bones but we’re unable to articulate. The reason we feel restless most days.

I’ve seen a lot of movies with women kicking ass. They’re tough, they can shoot guns really well, they are great with stunts… but Wonder Woman was something different in a way I’ve never seen in film.

While you read through this article, feel free to listen to the theme music. (Warning: It will make you want to run around and start jumping on top of every piece of furniture in your home.)

If you’ve followed any of my character workouts, you know I like to break these workouts down into different parts:

  1. What the actor said about getting in shape for the role
  2. My take on the workout (I worked as a personal trainer for years, so I combine that knowledge with what the actor said… also because finding the actual workouts always seems impossible)
  3. The diet
  4. The mentality behind their characters, so you can use it to become mentally stronger
  5. The gear you’d need if you wanted to become the superhero

Gal Gadot’s Workout

If you want to cut right to the chase, this is what her trainer said about the workout and here are two women going through that workout so you can see how it worked.

Gal worked out for six hours a day for six months. But keep in mind, that also included sword training, horseback riding, and other skills she needed for the movie. So although 6 hours sounds intimidating, you could easily do it in less.

Overall, it looks like a lot of high-intensity whole-body training. Every exercise had about 6-to-8 weight training and metabolic exercises.

Each day, you could pick between the following (but be sure to balance each exercise out throughout the week):

  • Squats
  • Deadlifts
  • Push-ups
  • Planks
  • Burpees
  • Bear crawls
  • Mountain climbers
  • Tricep dips
  • Calf raises
  • Donkey Kicks
  • Overhead press
  • Romanian deadlifts
  • Goblet squat
  • Hanging leg raise
  • Bent-over rows
  • Bench press
  • Rope crunches
  • Pull ups (substitute with lat pulldowns if you can’t do them)
  • Overhead squat
  • Crab walk
  • Burpee broad jump

Gal said she works out with two minutes of exercise and two minutes of rest. (Be sure to warm up, too! Gal warmed up with rows, mainly to keep herself safe so there were no injuries before filming.)

So, theoretically, it would look like:

Monday: Squats, mountain climbers, overhead squat, tricep dips, planks

Tuesday: Bear crawls, burpees, tricep dips, overhead press, hanging leg raise, burpee broad jump

Wednesday: Bent-over rows, calf raises, donkey kicks, lat pulldowns (or pull ups if you can do them)

Thursday: Deadlifts, planks, goblet squat, rope crunches, crab walk

Friday: Push-ups, Romanian deadlifts, hanging leg raise, bench press

Then add more exercises as you become stronger. It’s up to you if you want to do things in circuits or one at a time. Doing them in circuits increases your endurance and usually helps with weight loss (depending on your diet), or do them in sets.

(Circuit means you do one exercise, pause for a few seconds, then go right into the next exercise and when you’re done you start at the first exercise again. Sets means you do something like deadlift, then wait about 30-60 seconds, then deadlift again for about three sets.)

The Amazons Workout

Between all of the characters, the Amazons are a little more #swole than Wonder Woman herself. Now, to be fair, Wonder Woman is an actual super hero. She’s given superhuman powers as gifts by the Greek gods.

Also, to keep it real, Gal Gadot would have needed a lot, a lot, a lot of time to get as big as the other women on set (spoilers: not everyone in the movie industry is on steroids, even though that’s the common narrative that people say because it makes them feel better for not working out).

Don’t get me wrong. Gal is in incredible shape, but you can see a lot of the Amazon women had been training for years before they were in the movie. They’re #swolegoals for me.

Overall, the women trained for about four months together. (That video breaks down a good overall idea how their workouts looked. ALSO WARNER BROTHERS PLEASE LET ME COME WORKOUT WITH ALL OF YOU FOR THE NEXT ONE. They’ll never see this but COULD YOU IMAGINE? Okay, nerd moment over.)

A few of the actresses who are fellow Amazonians in the film talked about their past experiences in the fitness world. (The workouts are toward the end.) A lot of them were professional athletes, cops, and fighters before they came on set, which gave them an advantage.

To look like the Amazons vs. Gal Gadot in the movie, you’d train in a completely different style. If you want that look, your best bet is Crossfit or Olympic/powerlifting-style training. Basically, lots of heavy weights and lots of food. You’d follow something much closer to the Emily Blunt – Edge of Tomorrow workout I posted or Jim Stoppani’s Shortcut to Size.

The Diet

When sites break down food for actresses, it always kills me. They almost never take into account someone’s height or muscle mass.

Gal Gadot is 5’10” and every website pegs her around 128 lbs. There’s just no. way. she’s only 128 lbs for this role. It creates an unrealistic expectation for women when they step on the scale. Gal herself said she gained about 17 lbs for this role, so she was closer to 145, so keep that in your mind.

Gal also said she focused on three main things: meals based on green veggies and protein, drinking 1 gallon of water each day, and reminding herself that food is fuel.

I love this approach.

Before you eat something, really analyze how something is going to make you feel.

Those cookies are not going to make you feel well in a few hours no matter how good they sound in the moment (I’m writing this while I’m on a cookie hangover and feeling horrible today, so it’s more of a personal reminder).

Food IS fuel. It’s the basis of everything. Start eating healthy and then have a day of binging and see how you feel the next day.

The water tip is genius, too. Most people do not drink as much water as they should. Period. I thought I drank a lot of water until I started measuring and realized it’s barely even 1/3 of a gallon.

If you want a run-down on different diets from the Amazon warriors: here’s a good overview. Basically, lots of protein, don’t be scared of fats (seriously, ladies, fats are just fine), and timing carbs around workouts.

The Mentality

Wonder Woman is an extremely complex character while at the same time being an extremely simple character. This is going to dive into the complexity of our world, and if you’re just here for the workout and diet, you don’t need to read any further. However, if you’re like me and you love to dive into the complexity of embodying a character you want to workout like and become, keep reading.

To get into Wonder Woman’s state of mind, you have to pursue truth, honesty, love, justice, and compassion before anything else. There’s a reason she struck such a cord with so many people: because we see these values as something lacking around us and within us.

This sounds like an easy idea, but to apply it at every given moment is not always easy. For example, in the movie we see her in a state of panic when she sees men injured from battle, a horse struggling to get through mud while is owner whips him hard (something she struggles to understand), and a mother and baby crying.

She’s overwhelmed.

This is so far from the world she came from where everyone took care of one another.

Look, I’ll keep this from getting too political, but it is politics/greed/fear/anger/etc that has made the world the one she wouldn’t recognize compared to her home. She loves everyone who is struggling and shares that love with the world and those around her. You can’t love Wonder Woman and consider her a role model without at least attempting to embody the traits she believes in the most.

Wonder Woman is ready at any given moment to give everything for the sake of helping someone.

When Steve lies to his bosses, she’s complexed. There is no lying where she comes from. They say what they feel and believe. Although he is a spy and uses it for the greater good, as you go throughout your life, simply think about the times you want to use a white lie to make something easier instead of speaking your truth.

Wonder Woman never backs down from a fight. She will always stand in her truth, no matter the consequences. She walks onto No Man’s Land because she sees no other option. It’s what she must do.

You can use the Wonder Woman mentality in your every day life.

Every day you can choose love over fear.

Every day you can get yourself to the gym because it’s what you must do.

Granted, going to the gym doesn’t feel as life-and-death as saving the world, but it’s also important.

The Gear

The Lasso of Truth. Unfortunately this isn’t something you can buy at the corner store (could you IMAGINE if there was a real lasso of truth?). However, it’s something you can mentally create by learning how to tell when people are lying. An interesting fact about the lasso is that it only breaks when Wonder Woman won’t accept the truth she’s been told. Accepting the truth when you’re told it is important when it comes to embodying everything Wonder Woman stands for.

Bracelets – Technically called the Bracelets of Submission, these bracelets are used to absorb incoming attacks, which is why she can use them to deflect bullets and anything else that intends to harm her. According to Wikipedia, “They were an original creation by William Moulton Marston as an allegory for his philosophy on loving submission and the emotional control associated with it in order to balance out the strength of the human ego.” Meaning, you have the power inside of you to absorb any attacks that come your way. (Okay, it can’t stop bullets, but emotional/verbal attacks aimed at you.)

Tiara – In the movie, the tiara is given to her by her aunt, Antiope. Diana only puts it on before walking into No Man’s Land. Meaning, she only puts it on when she’s ready to embrace who she really is and to pursue her mission in life. There are a million ways you could apply this lesson to your own life, but if you truly want joy, you must find your purpose and pursue it relentlessly.

 

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(Generic disclaimer: *As always with any fitness program, talk to your doctor first / see a trainer / it’s not my fault if you hurt yourself / please don’t sue me / you assume all risk / etc etc. Also, if any exercise ever hurts in a bad way, stop doing it immediately.)

What superhero workout do you want to see next? Leave a comment and I’ll add it to the list!

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Homemade Pumpkin Spice Latte Recipe

Ah, fall time. Pumpkin everything is in full force at every store across America. (Full disclosure: I love everything fall-flavored.)

However, a lot of it is not good for our fitness goals.

Did you know the grande pumpkin spiced latte from Starbucks has 49 g of sugar and 380 calories?

I’m not saying they’re “bad”, because that’s a big blanket statement I rarely like to put on foods. However, there’s lot of ingredients in one from Starbucks, and not a single one of them is even pumpkin. I mean, come on.

Cut the calories and the extra BS by simply making one from home.

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That’s my recipe! P.S. I’ve been sharing more recipes on Instagram, so you should follow me there.

In case you can’t see the picture, you simply brew coffee, then add:

  • 1 tsp of raw (preferably organic) pumpkin
  • Nutmeg (season to taste)
  • Cinnamon (season to taste)
  • Cream (as much as you prefer)
  • Sugar (as much as you prefer)

That’s it. You can adjust and add as much as you like depending on how strong you like certain spices or how much sugar you want.

Even if you add quite a bit of all the ingredients above, it would still be hard to come close to the sugar and calorie content in one from Starbucks.

What You Need to Know About Fish Oil

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Most of us are aware that fish oil is good. It helps your joints, your brain, reducing risks of diabetes, arthritis, it can help your mood… the list goes on.

However, in my never-ending quest to call out the supplement industry on the amount of BS they sell consumers, there are so many horrible fish oil supplements out there.

Right off the bat, according to Labdoor, most fish oils are not even accurate in their labeling. Take a look: here. I’m not a fan of wasting money, and I’m sure you aren’t either. If one of the supplements you take is at the bottom of the list, don’t buy that brand again.

Keep in mind, Labdoor mainly tests for label accuracy and chemicals that hurt your body in the supplement. That DOESN’T mean the ones at the top of the list provide enough omega-3’s, it just simply testing if you are getting what the label says you are.

So, don’t just go to the top of the list and assume those are the best there is.

Why you need omega-3’s

Your body can’t produce omega-3’s. It’s something you need to get in a supplement. Of course, ideally you’d be getting it from your food each day, but not everyone can afford eating quality fish each day. Not to mention, a lot of fish is farmed (which can be good or bad depending on the fish), has mercury, or the label is lying. (Source #1, Source #2.)

^ Seriously, though. You should read those articles. As a passionate sushi-eater, it makes me livid. I haven’t figured out how to guarantee that your fish is what it says it is, but the day I do I’ll be blogging about it.

The benefits of omega-3’s

“University of Pittsburgh researchers recently reported that in adults age 35-54, the higher their blood levels of DHA, the better their performance on tests of nonverbal reasoning and mental flexibility, working memory, and vocabulary.” Source.

Fish oil can also help your body fight against air pollution. Source. For me, this is huge. I live in Denver and am moving to Los Angeles within the next year. Both cities have horrible air pollution, basically where the recommended level is “Don’t go outside” every single day. (Yeah, you won’t find that on a travel guide.)

For lifters, fish oil has also been shown to help with muscle-building. Scientists aren’t exactly sure why or how, but they believe it has something to do with assisting muscle protein synthesis.

How much you need

Generally, you need 1,500 mg of DHA and 1,500 of EPA per day.

Now, when you look at most fish oils, they barely have ~100-150 DHA per pill. So yes, you’d need to take a lot of pills to get your daily amount. Also, most brands will make claims like, “Doctors only recommend 300 DHA and EPA a day,” which is not true. They just want to claim their amount is right.

How can they do that? “The FDA does not regulate omega-3 dosages, and the manufacturer is responsible for determining that the serving sizes recommended are safe for the public. FDA approval is not needed to sell any dietary supplements containing omega-3, provided these ingredients were approved for use before 1994.” (Source.) THIS is exactly why I eye-roll at so much of the supplement industry.

However, there are also rarely any pills with an equal amount of DHA and EPA, so you basically are stuck either overdosing or underdosing for each.

In case you’re like, “WHAT DO I TAKE?”, I take Jim Stoppani’s Omega Jym. I’m not linking it because I don’t want anyone to think I’m getting some kind of monetary kick back for writing this. That’s truly what I take. In 4 pills I get everything I need daily and on days where I go on a sushi binge or eat fish, I cut back.

What else you need to know

You can also take your fish oil in liquid form. Not everyone can or likes to swallow pills daily. Here’s some info on liquid vs pill fish oil.

There are also vegetarian options out there for omega-3’s, but that would require additional research depending on what you’re looking for.

Be sure to read the entire label. Most companies include other BS into their supplements.

For example, a quick google search of algae omega-3’s as an alternative brought up a pill that has carrageenan and caramel color as additional ingredients. You just want a fish oil, why do they feel the need to add an essay of other ingredients?

My goal is always to arm you with the information, research, and studies you need to know so you can make the best decision for you and your health.

Should You Count Macros? A Beginner’s Guide to IIFYM

If you’ve been around the fitness side of the internet for any length of time, you’ve heard of macro counting, also called IIFYM (if it fits your macros).

Once you know how it works, it’s not too hard to follow. The biggest thing is finding the right numbers for your body and your goals, which we’ll cover.

What are macros?

Macros are:

  • Carbohydrates
  • Fats
  • Protein

These are the three major macronutrients (“macros”) your body needs.

Every food label has these counted on the package, and the general premise of IIFYM is that you have a daily allowance of carbs, fats, and proteins that you must hit every single day.

1 gram of carbs = 4 calories.
1 gram of fat = 9 calories.
1 gram of protein = 4 calories.

When you have the right number of macros for your body, it equals the right number of calories for your current goal (weight loss, maintenance, muscle gain).

Let’s just cut right to the chase:

Does macro counting work?

Yes and no. (Helpful answer, I know.) I’ll explain.

We’ll talk about the problems first:

  1. Labels aren’t always correct.
    Calorie counts on food can be off by 20%. 20%! The FDA also doesn’t check the accuracy of food labels before they are sold to you. You could be consuming two hundred extra calories (or more) that you didn’t even know you were eating. A study published in the Journal of the American Dietetic Association found that on average, packaged food contained 8% more calories than their label claimed, and restaurant meals were closer to 18% more (You can read more: here). So, this means you could count your macros perfectly every day and still be baffled on why you aren’t getting the results you want.
  2. The apps that track macros can be wrong.
    I’ve tried MyFitnessPal a lot and it doesn’t want to play nice. If you make your own food and don’t eat packaged foods for every meal, expect it to be slightly off compared to if you figured it out yourself.
    Plus, if you have any food allergies (I do), the data on these apps for substitutions will drive you nuts.
  3. People quit too early.
    If you want to try macro counting, you need to stick with it for at least two weeks if not longer. Too many people try it for a week, don’t lose weight, and quit. Plus, sometimes you picked macro numbers that aren’t right.
  4. Macro counting does not consider other health factors.
    This is the biggest personal problem I have with IIFYM. People eat fast food because “It’s in my macros, bro!”, but here’s an article from a professor at Harvard University about why processed food makes us fatter. Yes, of course it’s mostly calories in vs. calories out, but I’m not going to pretend like all processed foods are just wonderful.
    There may not be enough studies for the internet science nerds who barely even lift, but I’ll continue eating organic forever even if other people find it a waste of money.
    If you have thyroid issues, metabolism problems, needing to avoid salt, prefer to eat less sugar, or just don’t want to eat a bunch of processed shit food, you can still count macros but just know you have to figure those other things out yourself.
    Also, if you’re a 24/7 ball of stress (like I can be with a huge deadline for work), that absolutely throws everything to shit. Stress/anxiety/depression/sleep deprivation all completely throw off important factors in your body that can negatively impact your results.
  5. Macro counting does not account for micronutrients.
    I always have used the analogy that macros are like a car: it’s the whole shell, the seats, the great color, basically the whole external part. Then, micronutrients are like the gas and the oil in that car. You can drive on almost empty for both of those, but the damage will catch up with you.
    Micronutrients are the vitamins and minerals that your body needs to thrive.
    These are not counted in a macro-counting diet. That’s why I think so many of these “fitness professionals” suffer endlessly from fatigue, soreness, bad moods, inflammation, and a long list of other issues, because their cars are running on empty.

Now that you know some of the major problems, here are some reasons you might want to try macro counting:

Balanced dieting

When we just count calories (the common weight-loss approach), there’s no determination on where we specifically get those calories. Getting all your calories from carbs in a day is much, much different than getting a balance from protein, fats, and carbs.

So, macro counting helps you get those calories from the three most essential areas.

I know, I know, everyone always says it’s simply calories in vs calories out, but if you want a much longer post on why that’s not always accurate, here you go.

Essentially, your lifestyle has more to do with your calories than you think. This is why Michael Phelps eats thousands and thousands of calories a day but he’s not morbidly obese whereas the rest of us eat a few extra hundred calories here and there and see it in our bodies.

However, most of us sit for the entire day (whether we want to admit it or not), so we’ll assume that our macros fit within the average recommendation.

How many macros do you need?

This is a complicated answer. Through years of testing, the best thing I have found is to simply experiment with your own diet.

I know, that’s a super frustrating answer, but every time I’ve tried someone’s “set” macros, they don’t work well and I wouldn’t want to just tell you some numbers and you take them as the only possible numbers.

Macros can change depending on your activity level, metabolic type, body fat percentage, goals, and personal preference.

Mentioning metabolic type, there’s a book called the Metabolic Typing Diet that’s absolutely fascinating around the idea that our diet today is heavily influenced by where our ancestors came from. In today’s modern world, we can eat food from a grocery store that comes from anywhere on the planet whereas our ancestors could only eat locally. Depending on where they lived, his claim is that we have a certain preference toward certain diets.

That’s just a side note, and not something you need to know to count macros, but if you’re determined to learn, it’s worth a read.

But generally this is a decent macro break down, or at least somewhere to start:

1 gram of protein per pound (although I gained size eating less than that).
0.5 gram of fat per pound.
0.5 – 2 grams of carbs per pound.

Of course, there’s so many people out there who get shredded and look great on a completely different set of numbers.

Some people go completely zero carb, some have high carb, some have low or high fat, etc.

If something isn’t working for a week or two, change the numbers, especially in the fat or carb section (going low protein isn’t really helpful), but be sure to do one at a time. Don’t just drop both fats and carbs from your diet.

The BIGGEST Tip

It’s not sexy or fun like a cool app, but I highly, highly highly recommend keeping a food journal.

Just go to the store and get one of those cheap, big notebooks like you used in school.

It’s annoying at first, but after a few days you’ll be able to see your health from a larger picture.

Instead of just writing what you ate and your macros each day, also track things such as:

  • How you feel
  • How much sleep you had
  • How each meal makes you feel (your mood, your digestion, etc)
  • Your focus
  • Your productivity and energy
  • How stressed you feel throughout the day

Of course, you don’t have to track all of those categories, but I do and it’s been the biggest lightbulb.

For example, I thought I functioned better with higher carbs, but I realized through my tracking that I was always much happier and way more productive with a protein and veggie lunch. I’m also not such a raging bitch when I actually make the time to have a huge breakfast, not just a light meal or skipping it all together. It seems obvious when I write it out, but when you’re so focused on other things it’s not always that obvious.

I learned my natural flow of energy and what my body preferred to eat at certain times of the day, what foods were not working, what foods were working, how much sleep I needed each day, and I’m sure there’s still so much to learn as I keep this up.

I just quit my macro counting apps and switched to paper a few months ago, but it’s been the best tool yet.

If you have any macro counting tips or questions, feel free to leave them in the comments below!

Also, SUBSCRIBE, because I share tips and give free downloads for making your fitness journey easier.

5 Tips for Eating Healthy on A Budget

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“Healthy food is so expensive!”

We’ve all heard that or been guilty of saying that, haven’t we?

The thing is, it’s not always true.

People look at stores like Whole Foods, a store that recently got in trouble for overcharging customers, and think they can’t afford to eat well.

Sure, Ramen is insanely cheap, but have you seen the price of things like McDonald’s recently? In 2005, a Big Mac was $3.06 and in 2012 it was $4.45. Are they insane?

(Also, I know, I know, economics/inflation, etc., but roll with my point.)

That doesn’t mean eating healthy is always cheap, either. However, there are tricks here and there to eating well and also saving money.

Here are 5 of my favorite tips right now:

  1. Ripe vegetables and fruit.

There are quite a few stores here in my city that offer discounted fruits and veggies (even organic!) when they’re fully ripe and only have a limited amount of shelf days left.

Instead of throwing them away, there are a few stores that discount them to get rid of them. People are so weird when they hear this because they think it means it’s like moldy and full of bugs or something. It’s just ripe. Chill, weirdos.

2. Specialty stores.

I just discovered this secret recently, but I am OBSESSED with small, specialty grocery stores. I have spent a ridiculous amount of money at this Asian market just a few blocks from my house.

Compared to the bigger stores, this small store has rice for a FOURTH of the price. I eat an insane amount of rice, so I am in all kinds of heaven. They also have boxes that contain hundreds of tea bags for just $3. IT IS HEAVEN.

Don’t be scared to try stores that you haven’t been in before.

3. Buying in bulk.

When most people think of bulk, they only think of stores like Costco. While I’m wildly in love with Costco, I also have learned that a lot of stores sell items in HUGE quantities through their online options. Which leads to point #4:

4. Online shopping.

You guys, there is SO MUCH cheap, healthy food online. There are so many stores that want to get customers hooked on their online shopping option that discounts are basically everywhere. Plus, having food delivered is awesome, let’s keep it real.

5. Meals that make a lot of servings.

Going back to my earlier point, I love rice. I have a rice cooker that pretty much makes everything heaven. Cooking a whole batch makes about five meals for the next few days.

Any healthy meal options that are just single serving is a quick way to blow through your food budget if you need to save money.

 

Excuses are for suckers. Don’t let expensive food get in the way of your goals. Hack the system and make it happen.