So This Is How Gal Gadot Carved Her Superhero Physique For Wonder Woman

Gal Gadot may play a badass superhero in Wonder Woman, but what most people don’t realize is that Gal, 32, is somewhat of a superhero in real life as well. She’s pretty much done it all. She’s been a basketball player and a hip-hop dancer; she was even crowned Miss Israel in 2004. That’s not all, though. Gal served two years in the Israel Defense Forces (IDF) as a combat instructor, of all things. You can’t get more badass than that.

At the Critics’ Choice Awards on Jan. 11, Gal was presented with an award she has certainly earned: the #SeeHer award, and Patty Jenkins, Wonder Woman director and screenwriter, presented her with this honor. It’s no surprise that Gal was be the recipient of this award, as she has become an icon of strength and courage for young girls all over the world.

You can’t become Wonder Woman, though, without being fit AF, and we can’t help but be blown away by Gal’s strong biceps and long, lean legs. Here’s what we know about Gal’s fitness routine and diet. If you’re looking to make some changes in your own program, you’ll definitely find some inspiration here.

She Worked Out 6 Hours a Day to Prep For Wonder Woman

A post shared by Gal Gadot (@gal_gadot) on Aug 3, 2016 at 9:30am PDT

Yep, you read that right. On Live With Kelly and Ryan, Gal told the audience she worked out for six whole hours a day to chisel her Wonder Woman physique. She did a combination of strength training at the gym, fight choreography and martial arts, and horseback riding, which she says is much harder than it looks. All the hours paid off, though, because she looks so toned and strong as the world’s greatest superhero.

She Loves Rock Climbing

A post shared by Gal Gadot (@gal_gadot) on Mar 19, 2017 at 8:00am PDT

When she’s not training hardcore for a film, Gal is known to enjoy rock climbing. The proof is on her Instagram, and she often rock climbs with her trainer, Mark Twight, the founder of Gym Jones. We’re guessing this is where her ripped abs comes from, because it takes an enormous amount of core strength to hold yourself up on a rock climbing wall.

Protein and Greens Make Up Most of Her Diet

Whole foods are the name of the game when it comes to Gal’s diet. Although she doesn’t have any dietary restrictions, she and her trainer, Hayley Bradley, decided that protein and fresh greens were the most important components of her diet in order to get strong and stay lean. When she was preparing for Wonder Woman, she also drank a lot of green juices.

She Loves Using TRX Bands and Stand-Up Paddleboarding

Gal previously told Harper’s Bazaar that, when she’s not training for a movie, she loves using TRX bands to get in a good workout. Another one of her favorite exercises is stand-up paddleboarding, which requires an immense amount of core strength. No wonder she’s got washboard abs!

Break It Down: The Squat

Squats work the muscles of your lower body, core, and upper back, making it an ideal exercise for muscle gain, fat loss, and improvements in athletic performance and general well-being.

The move appears simple: You just lower your hips down and stand back up. But this action is easier said than done. Tight hips and ankles, a weak core, muscular imbalances between left and right, and simply not knowing how to do the move can all be hindrances. Luckily, none of these has to stop you.

The cues and options here will help you safely get started or progress your practice.

SquatPhotography by Kelly Loverud; Fitness model: Julianne Lago
  1. Stand with feet about hip width apart and planted firmly on the ground, hands in front of you or on your hips.
  2. Brace your core, and, with control, bend your knees and hips to squat down until your thighs are about parallel to the ground.
  3. Press through your feet to stand up. Squeeze your glutes at the top to achieve a full lockout.

Tip: Keep your chest up and proud by bracing your core and maintaining a neutral spine — neither overly arched nor curved.

Tip: Squat only as low as you comfortably can while maintaining good form and staying pain-free.

Tip: If mobility is an issue, try elevating one or both heels off the floor (thin weight plates do the trick).

Tip: Play with foot positioning. You may find that a small change — like slightly turning out the toes of one foot — makes a big difference in comfort and balance.

Our Favorite Variations

Barbell Back Squat: Perform a squat with a barbell positioned across your shoulders and the meaty part of your upper back (not your neck).

Goblet Squat: Squat with a kettlebell or dumbbell held in front of your body at chest height.

Zercher Squat: Use a barbell or sandbag positioned in the crooks of your elbows.

Who’d Have Thought? I’m In the Best Shape of My Life

(This story was originally published on Next Tribe.) Sometime in my early 50s, I went from being an only slightly out-of-shape 10K runner to being a person I barely recognized in the mirror. My body was big and round and soft in places it had never been, and anything that could sag did. Even sitting…

The post Who’d Have Thought? I’m In the Best Shape of My Life appeared first on Next Avenue.

The 7 Best Training Apps

Whether you’re gym-averse, looking to track your latest vert, or trying to perfect your swim form, the right app can help you reach your training goals, says Los Angeles–based personal trainer Mike Donavanik. But with countless options hitting the market every day, it can be hard to find the right fit. We want you spend your time training and playing outside, not scouring the app store, so we picked Donavanik’s brain for the best options that meet outdoor athletes’ needs. Here are his seven picks.

1. Freeletics Bodyweight

To get strong and lean without picking up a weight, use this app, Donavanik says. It creates personalized 10-to-30-minute bodyweight workouts, pulling from a library of more than 140 different exercises. The routine is based on how often you want to work out, your performance goals, and your fitness level. After each workout, the app analyzes your work and adjusts future training sessions accordingly.

2. FitRadio

Although not a traditional training app, FitRadio’s music and remixes keep the outdoor athlete dialed in when they’re cruising on singletrack or pushing the pace during a tough uphill climb. Input your planned running/cycling/climbing cadence ahead of time, and the app will suggest playlists to keep up. “There’s nothing worse than being in the zone during a run and having a super-slow-tempo song come on and mess with your momentum,” Donavanik says.

3. Asana Rebel

Yoga is key for boosting mobility, recovery, and core strength, but it’s often neglected by outdoor athletes who spend most of their time logging big miles. This simple follow-along app makes getting started so much easier, Donavanik says. “All you need is the download and an exercise mat.”

4. Strava

Strava remains one of the best tools to track your training on a per ride/run basis and from a more meta perspective. It provides real-time feedback on pace, distance, and elevation gain and maintains a record of all your previous efforts. To bring out your competitive side, the app creates public leaderboards for local loops and straightaways, plus monthly challenges for you and your community.

5. MoonBoard

It’s not designed for outdoor use, but the MoonBoard indoor climbing app can improve all your trips to the crag, Donavanik says. Use it to explore, sort, and filter thousands of climbing problems. Sync it to any LED MoonBoard (found at many local climbing gyms) to see the problem illuminated on the wall. You can also save your favorite problems and connect with other climbers for group training sessions.

6. AllTrails

Discover, rate, and save more than 50,000 trail maps around the world with AllTrails, while gaining access to info on difficulty, special features, and user reviews and photos. The app also gives you driving directions for getting straight to the trailhead—perfect for staying fit on the road where you’re less sure of your surroundings.

7. MySwimPro

“A lot of people hear how great swimming is for fitness and health, but they have no idea how to create a workout around it. This is a great solution,” Donavanik says. MySwimPro gives structured swimming plans and video demos to help you build from the ground up.

Even the Fashion Set’s Favorite Fitness Mogul Was “Allergic” to Exercise

There’s nothing more relatable than hearing Alexandra Bonetti Perez, founder of Bari Studio, a New York-based fitness studio that’s garnered one hell of a cult following, utter the words, “I was scared of fitness, I was allergic to it”. How could a successful wellness entrepreneur have hated something she’s created a career out of? How did she turn disdain for fitness into a passion? And create an addictive, unique workout? (We tried it for 5 weeks and it transformed more than just our bodies.) We caught up with Bonetti Perez at her Manhattan studio to talk about the moment she realized she needed to make a life change, how she fell in love with the power of fitness, and why she doesn’t set restrictions on vacation.

 

How a prior disdain for exercise evolved into a successful fitness career:

“I’ve never been a fitness fanatic—I never grew up doing sports. I was scared of fitness, allergic to it. I couldn’t throw or catch a ball for my life. I always stayed away from movement. I graduated college and started working hundred-hour weeks—super intense, weekends, long nights—and a lot of travel. A few years in, it really caught up with my body; I was exhausted and I felt terrible. I was always tired, wasn’t sleeping well, and gained a ton of weight. It just got to a point where I was like, ‘I need to do something about this,’ and take control of my body and my life and how I felt about everything. I started going for really short runs and I loved it. Every city that I landed in, I would just go for a run. It was a really different, fun way for me to get to know where I was working that week. Those runs just changed everything. I started losing weight, sleeping better, and really got addicted to the power of fitness.

“Running, or for me at least, was great but it wasn’t a 360 approach. So I started going to the gym, and did some weight training, worked on my abs, Pilates—I started doing all these different methods, and I didn’t have time for all of it. I didn’t have time to be going so many different places, so I started creating my own thing at the gym; sort of mix and match of a bunch of workouts that work for me— well-rounded, hour-long workout. Five years in, I’m consulting, and I was thinking, what’s next for me? Where do I want to go? I was on vacation with my family and my mom was like, ‘Why don’t you do something in fitness? You’re so into it,’ and I was like, ‘That is the most ridiculous idea I’ve ever heard.’ That night, I couldn’t stop thinking about it. I put my business plan together and six months later, I quit my job, got certified in Pilates, and opened Bari.”

 

For someone who has never done Bari, it’s…

“A ready good cardio-sculpting recipe that makes you feel amazing. What I always tell people is: it’s a method that feels unexpected, but intuitive. There are movements that you’ve maybe never done before, or have never mixed in the way that we mix them, but when you’re in them and doing them, they just feel really good on your body.”

What wellness means to her:

“Being truly happy with yourself. You can’t really be happy if you don’t feel good, something hurts, or you’re not sleeping or you’re not eating well. That can really run your body down, and if you have a rundown body, it’s just hard to operate as a happy person. When you start making decisions for yourself that make you really happy, like, do you want to pursue this career? Do you want to be a mom? Do you want to work out everyday? I think that leads to well-rounded wellness. What ties everything together for me in fitness is that fitness makes you confident about yourself, and when you’re confident, you make those decisions for yourself. You stop thinking about what other people want or expect from you.”

 

The one thing she can’t go a day without:

“Meditation. I do Vedic meditation, and I meditate twice a day for 20 minutes. It sounds like a ton of time, but it has been a game-changer in my life.”

What she thinks is too oft overlooked:

“Sleep, for sure. I think sleep is so, so basic and important for health.”

How she gets a good night’s sleep:

“I think sleep is a discipline. Going to bed at the same time, early enough to really give you a good rest. In the past three weeks, my husband and I have started turning off our phones two hours before we go to bed. When we first set that goal, we thought it would be absolutely impossible to do, and then we started doing it and it’s been really nice. I enjoy my evenings when I’m not connected to phones.”

 

The strangest thing she ever tried for wellness:

“I believe in all of these random things. [Laughs] I’ve eaten clay. I don’t do it regularly, but I have done it. I love everything cosmic. I have an astrologist, a healer that I work with on a regular basis.”

Why being healthy on the road doesn’t mean being restrictive:

“If it’s a trip for pleasure, do whatever feels good. You’ll be back in your routine in no time. But if you travel for work, staying active really is key. The computer is just so sedentary that movement gives you life. I think making it a point to stay active, even if you’re doing a 15 minute video in the morning before you go to work is so important.”

 

Want more stories like this?

Turns Our Saying F*ck on the Treadmill Makes Your Workout Better
Bella Hadid’s Nutritionist’s Surprisingly Simple Approach to Wellness
The Psychology Behind Why You Can’t Get Yourself to the Gym

Stability Ball AB Workout – full length workout video

Stability Ball Ab Workout

Today we are doing a stability ball AB workout that you can do ANYWHERE! There are a few key parts to having great abs: 1. Nutrition 2. DECIDE it is possible to have abs! 3. Do the RIGHT exercises. I love bodyweight exercises and I love to add a stability ball because it makes it even more challenging. So let’s do it! Grab a ball and a mat and let’s go!

ab workout with stability ball pin

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Stability Ball Ab Workout #1: Knee Roll Out

Put your kees on the mat with your forearms on the ball. Do a slow roll out on the ball. Make sure you are contracting your abs, breathing, and not straining your back while doing this. Try to do at least ten of these.

Stability Ball Ab Workout #2: Standing Roll Out

Same as above, but this time do it from a standing position. It gets a little harder when you stand. If it’s TOO advanced, stay on your knees and work toward being able to do this.

Stability Ball Ab Workout #3: Forearm Circles

From a plank position on the ball, do small circles with your arms. Keep your back flat, core engaged, and start going clockwise. When done, switch to counterclockwise. Again, if it’s too hard on your feet you can do this from your knees.

Stability Ball Ab Workout #4: Plank Stabilizers

From a plank position on your hands, put your feet up on the ball and hold. Tuck your ribs down, core engaged, glutes tight and hold. How long can you hold it?! Hold it as long as you can.

Stability Ball Ab Workout #5: Ab Tucks

From a plank on your hands, feet on the ball, tuck your feet in toward your chest. Make sure you are breathing while you are doing this.

Stability Ball Ab Workout #6: Pikes

Get on your hands and put your feet on the ball. Roll all the way up into an upside down V with your toes on the ball. You should REALLY feel these! 🙂

Stability Ball Ab Workout #7: Combo

If you’re able to do all of the above, move into the combo move! Reset, put your hands on the floor, feet on the ball. You are going to bring it in for an ab tuck, then take it out, and into a pike. It’s a combo of #5 and #6!

YOU DID IT! Good job! There is NO magic number for these — you always want to do it until you really feel it in your abs. I love using a stability ball because it really helps to increase the intensity, especially when working your abs!

Be HAPPY… Be HEALTHY… Be FIT!

-Natalie Jill

3 Days to your best you FREE! Click HERE

 

 

The post Stability Ball AB Workout – full length workout video appeared first on Natalie Jill Fitness.