Following the red carpet at the Golden Globes, the attention turned from the attire to the extensive training that often takes place behind the scenes. With the major award shows in the midst of their season, it’s no surprise that the attention to fitness routines is often in the spotlight.
While it’s no secret that celebrities often change their fitness routines in the lead up to the major shows, the question that remains to be answered is what exactly does it mean to get events ready, and how can the average person think about their fitness in a more realistic way?
To get the inside scoop, we spoke with Alexa Towersey, a health and fitness expert based in Hong Kong who is one of only a handful of fitness professionals in the world to complete the instructor course with the performance training team at Gym Jones.
In the following interview, Towersey opens up about the common misconceptions about getting red-carpet ready, the dangers of the quick fix, and what healthy habits the average person should be looking towards. She also opens up about her fitness routines that the average person can incorporate into their daily lives, as well as what healthy habits she personally follows.
And what does that kind of preparation usually involve?
Alexa Towersey: Preparation can vary from one person to another. A certain type of preparation might suit one person but not another. This might include training, nutrition, and recovery techniques.
The way the body responds to such techniques might differ from one person to another based on a number of factors, such as genetics, lifestyle, hormonal imbalances, and past experiences with physical training.
In terms of training, I have seen women respond well to a variety of exercises such as full-body training, conditioning exercises, and mobility-based exercises such as yoga and Pilates. Training sessions such as resistance training in a circuit format, boxing/kickboxing for cardiovascular training, and yoga for flexibility and recovery can be a good combination.
In addition to physical training, one should consider other factors such as lifestyle and how one lives outside of the gym or training sessions. These factors play a significant role in determining how one responds to a workout routine and how one feels about a workout routine.
In terms of nutrition, I encourage my clients to gain more knowledge about the types of food and how they make them feel. Some people might respond better to certain types of food than others. Instead of following extreme diets and rules about food and nutrition, I encourage my clients to take a more thoughtful and scientific approach to determine the types of food and nutrition plans that can help them.
Just because a certain type of food is considered healthy does not mean that it is healthy for everybody.
Is that realistic for the regular 9-5er?
Alexa Towersey: I think it’s also important to keep in mind that celebrities are, in essence, doing a job, and part of that job is being photo-ready for big events. In many cases, they have access to a full support team in the run-up to events, from trainers and nutritionists and chefs and therapists and massage therapists and stylists, as well as having a bigger budget and more flexibility when it comes to time.
Of course, it is possible for people to make significant and healthy changes within a realistic timeframe. It comes down to making priorities and planning. A busy schedule can be difficult, yes, but making small changes can make a big difference if you prioritize your training and preparation when it comes to food choices and creating a supportive environment.
Are there some healthy strategies that big-name celebrities employ for body change prior to an event that you’d be willing to share?
Alexa Towersey: One thing that people do prior to an event is really simplify their meals and try to focus on nutrient-rich foods. One thing that I really like and that I think could be effective for people is smoothies. I think smoothies are great because you can have everything you need in one meal while still keeping fiber in your diet. Fibre is great for digestion and can really help with energy levels throughout the day.
The thing that really helps people prior to an event is really whatever they can do that helps their digestion and their overall well-being. So if that means massage and other things like that, then that could be really effective for people trying to look their leanest and be their most energetic prior to an event.
The biggest thing that people should take away from this is that whatever they do prior to an event should be positive and should be about their overall well-being and not about extreme measures.
What about the not-so-healthy tricks? What would you caution against?
Alexa Towersey: I’m definitely not a fan of anything extreme, restrictive, or based on a one-size-fits-all approach. I think the key is never making a person unhealthy in their relationship with food. That’s why I’m a little wary of calorie counting. I think it can quickly descend into a source of stress rather than a source of nourishment.
I’m also wary of gimmicks like quick fixes and cleanse diets. I think these are a trend at the moment, and while they may be bandied about by some celebrities, I think they’re a nightmare.
I think I would caution against things like appetite suppressants and supplements and things like “fat burners.” I think these are completely unnecessary and can sometimes have side effects.
I think the problem is there’s so much information out there on the internet. With so many headlines and so much information claiming a person can achieve a certain result, a person gets bombarded with a hundred different things. I think a person gets lost and goes from one gimmick to the next.
I think a person should focus on what works for them, rather than what works for everyone else.
So, when it comes to changing your body shape, is it more important to focus on diet or exercise?
Alexa Towersey: Oh, definitely diet. Now, exercise is also important, of course, but if you’re trying to change your body shape, you have to focus on diet. Even if you have a great exercise plan, if you’re not fueling your body properly, you can only do so much.
So, when it comes to women who want to change their body shape enough to fit into a dress, should they focus on weight training or cardio exercises?
Alexa Towersey: This is where it can get a bit tricky, because there is a big difference between losing weight and losing body fat. So, muscle weighs more than fat, even though it covers less space on your body. So, if you’re doing a lot of weight training and you’re building muscle, you could actually be heavier, but you could still be smaller. So, it’s kind of tricky. So, if you’re looking to change your shape, do you want to change your shape because you want to be stronger and look different, or do you want to change your shape because you want to be lighter?
In a nutshell, it is basically what helps reshape and redefine the body. Cardio can help with body fitness and burning calories. However, if one only uses this, then some people tend to end up being a smaller version of themselves without the definition and structure they wish for.
Are there any supplements you believe are essential when undergoing a red carpet body transformation?
Alexa Towersey: When it comes to a transformation for a red carpet event, it’s not only what’s on the outside that matters. Your skin and how energized and vibrant you look are all part of what will make you shine on the red carpet. Your skin is a reflection of what is going on inside your body. If you are looking tired and your skin is breaking out, then it may be a sign that your body needs a little extra help. However, if you are eating well and taking good care of your body, then there is no need to go crazy. In a general sense, a probiotic, omega 3, magnesium, and a B complex can help if your body is starving for these nutrients.
RESCU: What are your top three tips for attaining a red carpet body?
Alexa Towersey:
First and foremost, prioritize posture-based exercises.
In your exercises, try to include exercises that open your chest and strengthen your back muscles, especially your upper back and core area. Good posture can instantly make anyone look taller and more confident and can have a dramatic effect on your entire look.
Stay hydrated.
Drinking enough water is essential for your health and fitness. Sometimes, when your body is dehydrated, it can hold water more easily, and as a result, your body might look a little puffy. Staying hydrated and avoiding salty food can help your body look more toned and relaxed.
Manage your bloating.
In the run-up to a big occasion, try to stick to simple and easily digestible food and observe how your body reacts to different types of food. Some people might look more bloated with heavy takeaway food, fizzy drinks, a lot of sugar content, and even gum.
Some vegetables might cause gas in some people’s stomachs, and therefore, eating more green vegetables might make you look more relaxed and confident on the red carpet.
