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FOR ACTORS: WORKING OUT FOR A ROLE?
-------------- FEATURE STORY: WORKING OUT FOR A FILM By Rachel Galvin
DIET: About 4,000 calories a day
Breakfast: usually a protein shake blended with egg whites, oils, vitamins and minerals.
Snacks: More protein shakes
Lunch and dinner: fish and lots of green vegetables.
EXERCISE: She worked out 45 to 60 mins. per day, five to six days per week. Ten-minute warm-up on the treadmill, light stretching, leg swings, lunges and squats, alternating between a cardio workout (30 minutes of interval training -- running hard interspersed with walking) and full-body circuit training, which included ab exercises, chest presses, lat pull-downs, squats, crunches on a stability ball with numerous reps.
DIET: Eating every three hours, she ate a combination of protein and carbohydrates, keeping portions small.
Breakfast: veggie egg-white omelet and fruit or high-protein Kashi cereal with soy milk or oatmeal mixed with protein powder.
Snack: apple and almonds or fruit with yogurt.
Lunch: salad with chicken, a veggie turkey wrap on whole wheat tortilla.
Dinner: Chicken or fish, vegetables.
A WORK IN PROGRESS
What about Rachel Galvin? (That would be me) Luckily, I got off easy in the Kurt Donath superhero saga "As the Cape Flies" (new title) I just completed as I was playing an out of shape superhero. I am still working on short zombie flick Tommy Nelson's "End of the Living," which did not require too much physically on my part, although the idea of me wearing an exercise outfit with biker shorts was enough to propel me to action (my costume needed to be changed because I looked awful!)
My next film "The Trap" by D.S. Ullery requires a bit more effort on my part as I play a tough street chick. It was my decision to buff up for this one and I look forward to the challenge.
EXERCISE: I have just started playing with this but this is what I am doing and maybe by penning it here, it will keep me accountable. I am walking every day, but on every other day, I do more. Last night, for example, I walked briskly for an hour then I did about ten sets of stairs on the way back. Then I did squats, leg lifts, sit ups, other core strengtheners, butt lifts, kickboxing moves and jumped on the bed! This is my cardio day. Other cardio days, I will probably start jogging a bit (I hate jogging) and do bicycle.
On every other day, I have weight-training days. I still walk at least 30 mins. minimum, sometimes I will do two to three short walks. I do bicep curls with 5 pound weights, butterfly moves, tricep curls, dead weight lifts. I use my stretchy cords to do leg pushes, interesting sit ups and additional arm exercises , followed by sit ups, leg lifts, squats, lunges, knee lifts, side leg lifts, inner thigh workout, kickboxing moves. I may do some throughout the day.
DIET: Today, is what I call a protein day. I had oatmeal from Starbucks with nuts, berries and brown sugar. I will soon get a Matcha Tea smoothie from Jamba Juice with protein powder. Then for dinner, I am going to try to have chicken or fish with veggies. I probably will have at least a half of a cookie (which is my weakness). I should be eating more often.
On Carb days, I load up. I have a granola bar (which has protein too) for breakfast and lunch and last night had eggplant parm (should have gotten baked). Had 1 1/2 eggplants and about two to three tablespoons of pasta (portion control). I also had a small salad (should have been larger) Then I had a cookie. I need to implement more fruits and veggies. The other day, I had Asian noodles instead and the key is that I immediately workout (go for a walk) to burn off those excess carbs. Now, I am not a trainer or nutritionalist but I know that what I am doing is probably not the best. Yet, I already am toning up so I feel good about that! I am giving myself 8 weeks to be in top shape. For those in the same boat, good luck and please share your routines for us through your blogs!
Fight Choreography 4 from tomleeman www.extremedelray.org on Vimeo. -----
DIET: About 4,000 calories a day
Breakfast: usually a protein shake blended with egg whites, oils, vitamins and minerals.
Snacks: More protein shakes
Lunch and dinner: fish and lots of green vegetables.
EXERCISE: She worked out 45 to 60 mins. per day, five to six days per week. Ten-minute warm-up on the treadmill, light stretching, leg swings, lunges and squats, alternating between a cardio workout (30 minutes of interval training -- running hard interspersed with walking) and full-body circuit training, which included ab exercises, chest presses, lat pull-downs, squats, crunches on a stability ball with numerous reps.
DIET: Eating every three hours, she ate a combination of protein and carbohydrates, keeping portions small.
Breakfast: veggie egg-white omelet and fruit or high-protein Kashi cereal with soy milk or oatmeal mixed with protein powder.
Snack: apple and almonds or fruit with yogurt.
Lunch: salad with chicken, a veggie turkey wrap on whole wheat tortilla.
Dinner: Chicken or fish, vegetables.
A WORK IN PROGRESS
What about Rachel Galvin? (That would be me) Luckily, I got off easy in the Kurt Donath superhero saga "As the Cape Flies" (new title) I just completed as I was playing an out of shape superhero. I am still working on short zombie flick Tommy Nelson's "End of the Living," which did not require too much physically on my part, although the idea of me wearing an exercise outfit with biker shorts was enough to propel me to action (my costume needed to be changed because I looked awful!)
My next film "The Trap" by D.S. Ullery requires a bit more effort on my part as I play a tough street chick. It was my decision to buff up for this one and I look forward to the challenge.
EXERCISE: I have just started playing with this but this is what I am doing and maybe by penning it here, it will keep me accountable. I am walking every day, but on every other day, I do more. Last night, for example, I walked briskly for an hour then I did about ten sets of stairs on the way back. Then I did squats, leg lifts, sit ups, other core strengtheners, butt lifts, kickboxing moves and jumped on the bed! This is my cardio day. Other cardio days, I will probably start jogging a bit (I hate jogging) and do bicycle.
On every other day, I have weight-training days. I still walk at least 30 mins. minimum, sometimes I will do two to three short walks. I do bicep curls with 5 pound weights, butterfly moves, tricep curls, dead weight lifts. I use my stretchy cords to do leg pushes, interesting sit ups and additional arm exercises , followed by sit ups, leg lifts, squats, lunges, knee lifts, side leg lifts, inner thigh workout, kickboxing moves. I may do some throughout the day.
DIET: Today, is what I call a protein day. I had oatmeal from Starbucks with nuts, berries and brown sugar. I will soon get a Matcha Tea smoothie from Jamba Juice with protein powder. Then for dinner, I am going to try to have chicken or fish with veggies. I probably will have at least a half of a cookie (which is my weakness). I should be eating more often.
On Carb days, I load up. I have a granola bar (which has protein too) for breakfast and lunch and last night had eggplant parm (should have gotten baked). Had 1 1/2 eggplants and about two to three tablespoons of pasta (portion control). I also had a small salad (should have been larger) Then I had a cookie. I need to implement more fruits and veggies. The other day, I had Asian noodles instead and the key is that I immediately workout (go for a walk) to burn off those excess carbs. Now, I am not a trainer or nutritionalist but I know that what I am doing is probably not the best. Yet, I already am toning up so I feel good about that! I am giving myself 8 weeks to be in top shape. For those in the same boat, good luck and please share your routines for us through your blogs!
Fight Choreography 4 from tomleeman www.extremedelray.org on Vimeo. -----
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