Fitness

Shakira, 47, is all about this last-minute workout before bed

Published

11 hours ago

August 13, 2024

Shakira, 47, is all about this last-minute workout before bed

When Shakira played the Super Bowl halftime show in 2020, she spent months rehearsing and ramping up her workout routine. But the singer already had a great fitness foundation to build on.

“(It wasn’t) a short-term fix. We’ve been working together for nine years—this is a commitment to fitness and wellness,” her longtime personal trainer Anna Kaiser told E! News at the time.

The pair first met in 2004 and Kaiser was instantly impressed with Shakira’s dedication to living a healthy lifestyle.

“Well, she’s very smart and she wants to learn about the body and she wants to know why she’s doing what she’s doing and what her goal is, what she’s trying to accomplish… We have a really good time together and she loves the community and she loves to work out,” she previously told W magazine.

Through a combination of diet (mostly whole foods) and exercise (three to four workouts a week or more when she’s prepping for a tour), Shakira has established a solid health and wellness routine that fuels her hectic lifestyle.

Below, we’ve outlined a few of the 47-year-old’s top fitness tips.

She alternates between strength training and cardio to build endurance

To keep Shakira on her toes, Kaiser likes to alternate between strength training and cardio.

“Some days we do just cardio and then strength and some days we start with strength and then do cardio. We like to mix it up,” she told E! News.

The trainer went on to explain how this approach helps prepare the singer for life on the road.

“I want to make sure that she is improving her endurance so that she can go into a two-hour show and also has the strength and stamina to make it through a five-month tour. It’s about making sure she gets a little bit of everything.”

She prioritizes core workouts

Shakira’s toned tummy is iconic, and she puts in the work to maintain it. Per Kaiser, the star “loves core work.”

The trainer previously shared a six-step routine with Shape to give an idea of just how hard Shakira works to shape her core and outlined several moves, including a side cincher, standing march with weighted crunch, lateral teaser, twisted crunches, three-count crunch with Pilates ball and seated C-curve with overhead towel extension.

She digs dance workouts

Shocking, we know, but Shakira also loves to bust a move when she’s not on stage. Together with Kaiser, she often does cardio dance workouts or adds dance intervals to her workout.

“The dance (component) is so important (for Shakira) to stay connected to her movement, her body, and get her mind off of work,” Kaiser told PopSugar. “You can be so present when you’re doing a dance workout. It’s great for creating new neural pathways and mental stamina.”

She incorporates a lot of protein into her diet

Shakira has a pretty hectic schedule, so she consumes a lot of protein to keep up her energy levels. According to Kaiser, the singer has some sort of protein “in every meal” and looks for creative ways to incorporate protein into her diet.

“We did some protein shakes, protein pancakes, and I would peel a couple of oranges and slice them up and top them with turmeric and cinnamon. It is pretty much about making it fun and different and also the presentation,” the trainer told E! News.

She wears a heart monitor while exercising

Who knew that heart monitors could be a workout game changer? Kaiser previously told Delish that Shakira wears one “religiously” when they exercise together.

“A heart rate monitor is very important because every day is different. Sometimes you may have a ton of energy and other days you may not, but you can hold yourself accountable for knowing how hard you’re working by having a very specific goal to work toward,” she told E! News.

Kaiser went on to explain how heart monitors can help you crush your next workout, saying, “Sometimes you’ll think you’re lifting some very heavy weight but you’ll realize your heart isn’t actually working that hard so you can push yourself a little bit harder.”

She eats regularly throughout the day

It’s no secret that eating more regularly can help fend off cravings and impulse snacking. Kaiser previously told E! News that Shakira eats something every two to three hours.

Kaiser also told the publication that her client loves to eat small meals over the course of the day.

“She’s so busy she has to keep her energy up. (She eats) all throughout the day—really healthy clean food so her body can absorbs the nutrition as much as possible,” she said.

When Kaiser was training Shakira for a world tour, she focused on “revving up her metabolism,” as she previously told Us Weekly.

“I bumped up the amount of times she ate every day with small amounts of food that would fill her up — she would snack on a creamy asparagus soup that was lightly salted,” she said.

She keeps her body guessing by switching up her workouts

Doing the same workout over and over again can be both boring and ineffective if you’re hoping to challenge your body and mind. That’s why Kaiser encourages Shakira to switch up her routine regularly.

“We’re always working to give her, you know, a new focus, a new area and exercise that she can bring into her everyday life and work on so she feels comfortable with it,” Kaiser told W. “Shakira does that same exercise set for two to four weeks.”

She eats a balanced diet and believes in treating herself

Per Kaiser, Shakira’s diet consists of a lot of fresh veggies, low glycemic fruit and lots of soups. The trainer told E! News that her client typically eats eggs for breakfast, followed by a smoothie, then fish and veggies or a salad for dinner.

“Afternoon is, I know it gets really busy, but we’ll do a soup. There are some really good artichoke soups, or it could be a leek and eggplant soup, carrot ginger, and sometimes with a side of cucumbers with lemon and salt,” she said.

At dinnertime, Shakira often enjoys fish and veggies again or pork chops occasionally.

The singer has a sweet tooth, so she leaves room for treats in moderation.

“It doesn’t have to be something big it can just be something different every day, for example, we would do a cacao topped rice cake or half of a protein bar, or I got her some chocolate tea which kind of feels like a treat with some dehydrated fruit,” Kaiser told E! News. “So it’s about allowing yourself to have a lot of different things in small quantities and keep it as fresh as possible.”

She loves to swim

Swimming is often touted as one of the lowest-impact workouts around, so it’s no surprise that Shakira is a fan. The singer often goes for a dip in the pool late at night, per Kaiser.

“There isn’t a better way to calm your central nervous system and move your body in a yummy way that almost feels like you’re taking a bath before bed but still getting a really good second workout in by working against the resistance of the water with no impact on your joints. It’s lovely but it was late and I’m really proud of us for doing it!” she told E! News.

“It’s those little things that kick it up a notch. She slept really well after those workouts and felt really good the next day. So, yeah, your body is still sweating and losing the water it’s retaining when you’re swimming.”

She incorporates foam rolling into her stretching routine

Kaiser gets creative with Shakira’s stretching routine since the star is hypermobile. Per the Cleveland Clinic, joint hypermobility syndrome is “a genetic condition that involves extreme flexibility along with pain and other symptoms.”

To make sure Shakira is stretching properly, Kaiser incorporates a foam roller into her client’s routine.

“When you’re hypermobile, it’s easy to think your muscles are flexible but your flexibility is really around your joints and not your muscles,” she told E! News. “Foam rolling is really important and making sure we are rolling out her fascia, her feet, her legs, and upper body to make sure she stays nice and healthy.”

Fitness

The 'Coregasm' Is Not a Myth—Here's Why Exercise Can Make You Climax

Published

4 hours ago

August 14, 2024

Press Room

The 'Coregasm' Is Not a Myth—Here's Why Exercise Can Make You Climax

The most common ways to reach orgasm are with your partner or alone with your vibrator, but climax can arrive when you least expect it. In fact, you can accidentally orgasm in a setting that isn’t sexual at all, like at the gym or in the middle of a workout. This phenomenon is called a “coregasm”, which is also known as an exercise-induced orgasm (EIO). It happens while doing exercises like crunches or other movements that engage the lower belly or pelvic muscles. But is it actually a real thing or is it just another myth that sounds too ridiculous to be true?

If you’ve actually experienced a coregasm, you don’t need convincing. You know that a coregasm can feel quite pleasurable, despite the fact that there may be no fantasies or sexual thoughts surrounding its sensation. You may even describe the experience as embarrassing, awkward, and uncomfortable. As you can imagine, not everyone is excited about making their “O face” at the gym.

“Coregasms can range from mild, barely noticeable sensations to pretty powerful and explosive situations,” says Michelle Herzog, AASECT-certified sex therapist. “Each person will experience each coregasm in unique ways, as few people report having coregasms and few people have even ever heard the word.” Nevertheless, it seems more common for women to experience coregasms than men.

Could your exercise bike become better at making you come than your partner? Let’s found out.

What causes a coregasm?

Image Credit: Getty

Exercise and certain forms of intense core physical activity seem to set a coregasm in motion. “Most common exercises include sit-ups or crunches, lower abdominal contractions, weight lifting, cycling, climbing, or yoga,” says Sarah E. Wright, PsyD., a certified sex therapist. “It is unclear whether these are the result of muscle tension alone or due to some movement of the clitoris during exercise which results in orgasm.”
While using an ab roller or ab wheel during her workout, Sarah usually experiences orgasms. To use an ab roller, you get on your knees, hold it in both hands, and roll out while engaging your core and keeping a flat back (means you’re down looking at the floor as you roll out which targets your deep core). The farther you roll out, the more you’ll feel it in your lower abdomen.
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However, according to Isabelle Uren sex expert at Bedbible, “I’ve only experienced a full coregasm once, but during intense core exercises at CrossFit, I can feel the sensation building again. I believe it could happen again, but only if I push through the point of exhaustion.” After that, she just stopped and let the feeling subside because it distracted her in a high-intensity group workout.
How does it feel and how common is coregasm?

Image Credit: Getty

“Most people will say it feels good. After all, orgasms release a host of pleasurable neurochemicals regardless of how they’re summoned,” says Wright. A recent study estimates that about 10% of people have experienced coregasms.
“The first time it happened I was working with a female trainer in NYC and she told me to do 30 rollouts,” Sarah says. “Somewhere between 20-25 rollouts, I started feeling a tingling sensation in between my legs. As she encouraged me to complete the 30 roll-outs, I felt a full orgasm take over my body.” She incorporates 100 ab rollouts into her routine 3-4 days a week. Out of those sessions, she typically experiences a coregasm 1-2 times.
When it comes to the intensity, Isabelle says that it wasn’t super intense and definitely felt different to a clitoral or vaginal orgasm. It felt like a warm wave of pleasant sensation that spread through the front of my lower body. “It also didn’t feel particularly sexual, as I wasn’t turned on, but it did feel quite nice! It also happened pretty quickly, and the feeling didn’t really linger after,” she says.
Who can have a coregasm?

Image Credit: Getty

There’s no rule about who can or can’t orgasm this way. “Many people find improved orgasms with exercise or yoga, so this may be another step in that direction,” says Herzog. “However, many people who have coregasm report experiencing them in childhood during physical education or other physical activities.” Anyone who remembers the classic ‘Wayne’s World’ line about the feeling from climbing the rope in gym class may be able to relate.
Sarah describes coregasms as a seven out of 10 intensity. She notices her pelvic floor muscles contracting and her body might shake a little, after that she definitely feels pleasure, and she likely looks flushed afterward. She can sense it building up as she is rolling out and engaging her core. When she keeps going, it eventually takes over her body.

Sometimes I’ll workout even longer if I feel it coming on, just to experience the pleasure that coregasm brings.
Sarah E. Wright PsyD., certified sex therapist
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“Now that I do 100 rollouts about three to four days a week, I don’t feel the coregasm until closer to the end of my workout,” Sarah says. “Sometimes I’ll workout even longer if I feel it coming on, just to experience the pleasure that coregasm brings.”
How to have a coregasm (and how to avoid it)

Image Credit: Getty

Exercises focused on the pelvic floor seem to be most likely to result in coregasm. “Crunches, sit-ups, or Roman leg lifts (arms braced with legs hanging free and then raised either to a 90 degree angle or tucking the knees up towards the chest) have been the most commonly reported,” says Wright. While it’s unlikely to happen during the first crunch, it might occur around the 50th.
Sarah works out five to six days a week, consisting of lifting and reformer pilates. This means she has a pretty strong core, which is necessary in order to achieve coregasms.
Conversely, Isabelle says that she usually takes two to three CrossFit classes a week and tries to practice a little yoga (asana and pranayama). When she experienced a coregasm, she had just started CrossFit and was also writing a review of the Elvie pelvic floor trainer for work.
“Many people who report having these types of orgasms also report some ability to control them by knowing their limits,” says Herzog. Therefore, If you do not desire a coregasm, simply stop the exercise once any degree of sensation is experienced in the genitals. “Coregasms commonly occur when someone is feeling exhausted and stumble upon the experience accidentally,” she adds.

Fitness

Weight Loss Tips: 10 Most-Effective Exercises To Help You Lose Weight

Published

18 hours ago

August 13, 2024

Press Room

Weight Loss Tips: 10 Most-Effective Exercises To Help You Lose Weight

These exercises are not only effective for weight loss but also offer various health benefits

Working out can help you lose weight by increasing the number of calories your body burns, which, when combined with a balanced diet, creates a calorie deficit necessary for weight loss. Certain exercises, particularly those that involve high-intensity cardio, strength training, and full-body movements, are especially effective in promoting weight loss. Regular physical activity not only helps with weight loss but also improves overall health by enhancing cardiovascular fitness, building muscle, and reducing the risk of chronic diseases. In this article, we share a list of exercises that can help you lose weight.

10 Most effective exercises for weight loss

1. Running

Running is a high-intensity cardiovascular exercise that burns a significant number of calories in a short period. It engages multiple muscle groups, increasing heart rate and promoting fat loss. Running improves cardiovascular health, strengthens the leg muscles, enhances lung capacity, and reduces stress.

Best Deals On Running Shoes: Shop Now On Myntra

Photo Credit: Pexels

2. Cycling

Cycling is a low-impact exercise that burns calories and improves endurance. It targets the lower body. Cycling strengthens the heart, improves joint mobility, boosts mental well-being, and enhances muscular endurance.

Cycle at a fast pace if you want to burn calories and improve stamina

Photo Credit: iStock

3. Swimming

Swimming is a full-body workout that combines cardio and strength training. It burns calories by engaging almost every muscle group while being gentle on the joints. Swimming improves cardiovascular health, builds muscle strength, and enhances flexibility.

Photo Credit: iStock

4. HIIT

HIIT (High-Intensity Interval Training) involves short bursts of intense exercise followed by brief periods of rest. This approach maximises calorie burn and boosts metabolism, even after the workout is finished. HIIT improves cardiovascular fitness, increases fat loss, and enhances insulin sensitivity.

Photo Credit: iStock

5. Strength training

Strength training (weight lifting) builds muscle mass, which increases the body’s resting metabolic rate, allowing you to burn more calories even when at rest. It also improves overall body composition. Weightlifting boosts metabolism and enhances physical performance.

Photo Credit: iStock

6. Jump rope

Jumping rope is a high-intensity cardio exercise that burns a significant amount of calories. It also improves coordination and engages multiple muscle groups, including the legs, core, and arms.

Health benefits: Jumping rope strengthens the lower body and boosts metabolism.

Photo Credit: iStock

7. Rowing

Rowing is a full-body workout that engages both the upper and lower body muscles. It’s a low-impact exercise that burns calories and builds endurance. Rowing strengthens the heart, improves muscle tone, and increases stamina.

Fun Indoor Exercises to Stay Fit During the Rainy Season

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8. Burpees

Burpees are a full-body exercise that combines strength and cardio. They rapidly increase your heart rate and burn calories while improving muscular endurance. Burpees boost cardiovascular health, enhance strength and flexibility, improve coordination, and increase overall stamina.

Photo Credit: iStock

9. Yoga

While not traditionally seen as a high-calorie-burning exercise, yoga can aid in weight loss by improving mindfulness and reducing stress, which can prevent overeating. Certain forms like Vinyasa or Power Yoga are more intense and can burn more calories.

try these yoga poses for pain management

Photo Credit: Unsplash

10. Walking

Walking is a low-intensity exercise that burns calories, especially when done at a brisk pace. It’s accessible to most people and can be easily incorporated into daily routines. Walking improves cardiovascular health, strengthens bones and muscles, reduces the risk of chronic diseases, and enhances mood.

Walking can help you have a relaxed state of mind

Photo Credit: iStock

These exercises are not only effective for weight loss but also offer various health benefits, including improved cardiovascular health, increased muscle strength, better mental well-being, and enhanced flexibility. Regularly incorporating a mix of these exercises into your routine can lead to sustainable weight loss and overall health improvement.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

Fitness

Ollie Thompson: 5 ways to manage your exercise routine in sunny August

Published

1 day ago

August 13, 2024

Press Room

Ollie Thompson: 5 ways to manage your exercise routine in sunny August

Our fitness expert Ollie Thompson suggests ways to maintain your exercise routine as the temperatures rise.

As the temperatures rise in August, maintaining your exercise routine can be challenging, especially for those of us not typically exercising in a cool, air-conditioned gym. High temperatures and intense sunshine can make outdoor activities daunting; however, with a few smart adjustments, you can stay active and healthy throughout the hottest month of the year. Here are five tips to help you manage your exercise routine in sunny August.

Personal trainer, Ollie Thompson, wellbeing consultant and creator of Welltolead. Picture: Keith Heppell

1. Exercise in the morning or evening

One of the simplest ways to beat the heat is to schedule your workouts for the cooler parts of the day. Early mornings and late evenings are generally the best times to exercise outdoors in August, especially if you’re a runner. The temperatures are lower, and the sun’s rays are less intense, reducing your risk of heat-related issues such as dehydration and heat stroke. Plus, these times often offer a peaceful, quiet environment, which can make your workout more enjoyable and less stressful.

2. Stay hydrated

Hydration is crucial, especially when exercising in the summer heat. Water helps regulate your body temperature and keeps your muscles and joints working efficiently. Make it a habit to drink water before, during, and after your workouts. For longer sessions, consider drinks with electrolytes to replace the minerals lost through sweat. Soluble hydration tablets or powder can be useful in this instance. For some people, reducing coffee intake could also be a sensible strategy, as a high caffeine intake of 400mg+ can contribute to dehydration, particularly if you’re not drinking enough water throughout the day.

3. Wear light and breathable clothing

Choosing the right workout gear can make a significant difference in your comfort and performance. Opt for light-coloured, loose-fitting clothing made from breathable fabrics like cotton. This will help keep you cool by allowing sweat to evaporate more easily. Don’t forget to wear a hat, sunglasses, and suncream to protect your face and eyes from the sun.

4. Exercise in a well air-conditioned gym

When the outdoor heat becomes unbearable, taking your workouts indoors can be a great alternative. Exercising in a well air-conditioned gym allows you to stay active and perform at a high level without worrying about the temperature. Gyms also offer a variety of equipment and classes, providing opportunities to mix up your routine and explore a different style of training. If you prefer group activities, many gyms offer classes like yoga, Pilates, or spin that can keep you cool while you work up a sweat.

Additionally, the summer months are often the quietest months for commercial gyms as there are fewer students around and more people are away on their summer holidays. For people inexperienced within a gym setting, it’s the perfect time to dip your toe in without the worry of it being overcrowded.

5. Listen to your body

Finally, it’s essential to pay attention to how your body feels during your workouts, especially in extreme heat. Symptoms like dizziness, nausea, excessive sweating, and fatigue can be signs of heat exhaustion. If you experience any of these, stop exercising immediately, move to a cooler place, and hydrate. It’s okay to modify or shorten your workouts during very hot days. The goal is to stay active and healthy, not to push yourself to the point of harm.

By following these five tips, you can continue to enjoy your exercise routine throughout the warmer weather that August has to offer. Remember, staying active is crucial for maintaining your health and well-being, but it’s equally important to do so safely and smartly.

See you again in September, where I’ll be breaking down how to exercise to develop a robust, pain-free body.

Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.