A Model Body for a Modern Woman

Written exclusively for Purifyne Cleanse clients by Dan Roberts Personal Trainer to Stars (By Vogue)

Exercise, Nutrition and Sleep are the 3 pillars on which a healthy body is built. These are the fundamentals to having your body feel, look and perform at it’s best. 

In this little exercise resource book developed exclusively for Purifyne clients I shall be going through some key concepts, practical tips and guidelines to help you achieve your personal best.

This guide draws upon my background of being the in-house Personal Trainer and Nutrition advisor to two international model agencies. The guide is simple to follow and explains a series of exercises, all of which I've used to help tone up, firm and sculpt some of the most recognized models and Hollywood actresses in show business today.

Exercise is movement

Exercise is not just running, stretching or lifting weights, it is anything that moves your body: from the synergy of fluid breath and movements of Qi Gong, to the endurance and skill of rock climbing. Exercise is just another name for moving.

You should also understand that exercise is your “real friend”! Apart from it helping you to look good, live longer, be more energetic, improve your mood, burn calories, move more gracefully and, most importantly, make your body and mind truly connect.

Genetics can only help so much and this will become increasingly apparent as you head towards your 30’s and over. The exercises in this booklet will help you to look lean, slender and healthy.

The benefits of regular exercise

Aesthetic – You can directly control your body composition (your muscle to fat ratio) through exercises: your body will slowly start losing its natural tone and definition if you don’t maintain a training regime, regardless of how well you eat and how regularly you cleanse.

Kinaesthetic Awareness – the more you exercise, the more you understand your body in relation to the pace around it. Think of a Ballerina or Kung Fu expert, they don’t trip or stumble when they walk, to the contrary, they have so much grace and fluidity. All of this can be taught, and the way you move can be trained: through posture, balance and movement training, and pro-perception exercises.

Energy – When you are ‘fit’ you have more energy because both your heart and lungs adapt to the stresses of exercise and they essentially become stronger and more efficient.  Energy is vital for our wellbeing, and getting energy naturally through fitness has no side effects.

Mental Health – When you exercise your “feel good” chemicals - endorphins – are released. Dopamine, a “happy” chemical – is also increased: this can most commonly be achieved through endurance training. The phenomena is also called ‘Runners High’ and this is one of the reasons why exercising can become addictive, in a good way though.

Stress Management – Short or long-term stress can cause your body to store calories as fat cells. In recent years there has been much more research on female responses to stress. The key thing is to remember that exercise helps distress. Studies suggest that group training is best when stressed out as it fulfils the biological need to ’befriend’.  

I recommend that you train daily if you want to achieve results quicker. Your training should be more intense on some days and less so on other days.  You should try to train 4 to 5 days a week for 45 minutes. For total fitness, within each week there should be a balance between the 5 types of exercises listed below:

1. Aerobic awareness
2. Flexibility awareness
3. Kinaesthetic awareness
4. Posture training
5. Strength training