Wish you could afford a personal trainer like the rich and famous? We share some of the workout and healthy eating tips that have kept Victoria Beckham and her workout buddy and husband David active and trim but without the costly gym and personal trainer costs
Fashion designer and former Spice Girl Victoria Beckham is known for her toned physique and healthy lifestyle. But with a busy career and family responsibilities, it can be difficult for freelancers to find the time and money to invest in a personal trainer like she can.
The good news is that you can get Victoria’s workout regime at home, without the expense of a personal trainer. When Victoria isn’t working out alongside her trainer she is working out with her husband David. The couple actually have exercise moves that they do in synch with each other. We share workout videos that follow the Beckhams’ workouts later in this article.
Victoria Beckham’s pre-workout diet
Victoria Beckham reportedly starts her day with a pre-workout drink of apple cider vinegar. Apple cider vinegar is a natural probiotic that can help to boost metabolism, reduce inflammation, and improve gut health.
However, if you have digestive issues check with your GP first before consuming apple cider vinegar on a daily basis. Eating fermented foods is another option for good gut health ranging from Kimchi, sauerkraut and pickled vegetables like gherkins.
One way to eat sauerkraut is to add it on top of rye bread with large heirloom tomato, olive oil and seasoning. This can be for breakfast or as a snack after a workout.
Victoria also avoids processed foods, sugary drinks, and red meat. Instead, she eats a diet rich in fish, fruits, vegetables, and whole grains. She tries to avoid oils and dairy which is not always advisable according to nutritionists. That is because olive oil and Greek yoghurt for example can help build muscle through essential amino acids.
Workout exercises
Victoria Beckham’s workout routine includes a mix of cardio and strength training. She typically does two workouts per day, one in the morning and one in the evening. This could be a useful option for freelancers who are on deadline most days and have a hard time fitting in lengthy workouts in one go.
The following workouts are gender-neutral and can be built up with time with more reps and weights. But what is paramount is that you don’t lift too much too fast as that is a fast track to injuries.
Here is a sample workout routine that you can follow:
Morning workout:
30-minute leg workout
1-hour weight-lifting session
Evening workout:
- 30-minute arm toning and conditioning workout
- Weight-lifting exercises for beginners
You can find tutorials for these exercises online or in fitness magazines. Start slowly and gradually increase the weight and intensity of your workouts as you get stronger. If you are new to weight-lifting, here are some exercises that you can try:
Bench press
A bench press is a compound chest, arm and shoulder, and total upper-body exercise.
How to: Start by choosing a weight that is comfortable for you. Lay flat on your back, on top of a bench, with your legs bent to each side with your feet on the floor. The barbell should be directly over your shoulders while your hands grip the bar slightly further than shoulder width. Engage your core and keep your feet flat on the floor throughout the exercise. Slowly lift the barbell off of the rack, lower it to the chest, and bend your elbows to the side, away from the body. Lift till arms are extended, then lower the bar again, making sure to hit just below the bench line.
How long: Start with a comfortable weight for between 5-10 reps for a set of 3. Increase as strength builds.
Romanian deadlift
A Romanian deadlift is a strengthening exercise focusing on your hamstrings, core, and glutes.
How to: Start with a comfortable weight; you can use dumbbells, barbells or kettlebells. Your feet should be hip-distance apart with a small bend in the knees and your weights ready in front of you. Hinge forward while your torso parallels the floor, remembering to keep your back straight. Grab the barbell with both hands shoulder width apart, push your shoulders back and engage your core. Aim your eyes forward but slightly down to keep your neck in the perfect position, avoiding hyperextension. While pushing your feet firmly into the floor, straighten your back and legs, squeeze your glutes and push out your hips when you reach the top. Repeat by lowering the weight between your legs around knee length, all while maintaining a flat back and slight bend in the knees.
How long: Start with 8-10 reps in sets of 3-5, increasing as strength builds.
Lateral raise
A lateral raise focuses on strength and isolation through weights, working the shoulders and upper back. This exercise involves lifting away from your body and out to the side.
How to: Stand or sit with a weight in each hand with arms by each side. While keeping your back straight, engage your core muscles and slowly lift the weights to the side, in line with your shoulders and parallel to the floor. Then, slowly lift your arms back to the starting position, keeping them under control and not losing your form. Do not exceed your shoulder line when lifting or lean forward when performing the exercise.
How long: Perform this move with a weight you can control; try out with 3-4 sets of 8-12, 12-16 or 20+, repeating 3 or 4 times a week.
Deadlift
Deadlifts are strength-building exercises using weights to gain lower body strength, especially in the quads, glutes, abs, and core. They are also great for hip mobility and stability and a great way to add definition to your body. You can use kettlebells, dumbbells or a barbell.
How to: Start with a comfortable weight and position your feet shoulder-width apart. Engage your core, squat, bend, and grasp the bar outside the knee line. Lift the bar by pushing it upwards through the knees, making sure to breathe out on exertion. The bar should align with the thighs or shins when at full height. Do not bend your back or raise your hips before the bar reaches full height, and make sure to keep the shoulders as far back as possible without leaning back.
How long: Perform at least 3-4 sets of 2-6 reps if you are a beginner, gradually increasing as strength builds. Make sure to use a weight that allows you to keep your form and technique perfect throughout each set.
Workout tips for busy freelancers
If you are a freelancer, it can be difficult to find the time to work out. Here are a few tips:
- Schedule your workouts in advance and treat them like any other important appointment.
- Get creative with your workouts. You can work out at home, in the park, or even at your local coffee shop.
- Find a workout buddy. Having someone to work out with can help you to stay motivated and accountable.
- Even if you can only spare 30 minutes a day to work out, it will make a difference. By following a healthy diet and workout routine, you can achieve your fitness goals.
- If you think you need a personal trainer to get you started and accountable, look for freelance trainers that can meet your budget. You can find them on platforms like Upwork. Here are a few freelance personal trainers to consider.