Survival of the Fittest
Personal trainers’ personal workouts (and diets.
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Photography by Chris Ware
You know they help you stay in shape, but ever wonder what trainers do to keep their own physiques in optimum condition? We asked six local personal trainers to give us the goods—the equipment, the routines, the reps—on how they stay perfectly toned.
53, 5’5”, 135 lbs
Owner, Underground Fitness
Scarsdale (914) 725-8200
Calories burned per workout: 1,400
Calories consumed per day: 2,000-3,000
Workout: Marla Past does one hour of cardio on the treadmill or elliptical trainer every day and weight-trains three days on, one day off. Her warm-up includes 15 minutes of abdominal work. “For my abs, I do a lot of leg lifts and side bends with free weights for my obliques, as well as leg pull-ups on a free bar, where I hang and do my pull-ups with weight. As a glute-buster, I extend my leg with a free weight to build muscle.” Afterwards, “I work my back and biceps on Mondays with pull-ups and free weights.” She works her chest and shoulders on Tuesdays; Wednesdays are for legs and triceps. “For legs, I start with twenty-pound dumbbells in each hand and fifteen squats. As I progress in weight, I lessen the reps until I get to four squats with seventy-five-pound dumbbells.” She leg-presses up to 250 pounds, four reps, on the final set, with leg-extension and hamstring work that varies. “I do squats with free weights because it not only works the legs but also brings fresh blood to the heart and lungs. I always rest after legs because it’s very intense.”
Diet: Past’s 2,000- to 3,000-calories-a-day diet consists mostly of lean, organic protein—seafood, chicken, turkey, egg whites, and whey protein—and a lot of “good carbs,” especially fruits and whole grains. “The only way people can build muscle after thirty is if they’re on a sound diet.” She credits the soundness of her diet to Alan Massrour, a holistic physician who specializes in nutrition. A typical dinner consists of 12 ounces of broiled fish and a huge tossed salad with olive oil.
30, 6’3”, 240 lbs
Master Trainer, formerly with New York Sports Club
White Plains, (914) 428-2020
Calories burned per workout: N/A
Calories consumed per day: 1,500-2,000
Workout: “I work out at least five days a week for about ninety minutes each day,” says Darren Owens. His regimen includes 30 to 45 minutes of cardio—boxing, hip-hop dancing, or using the elliptical, and 45 minutes of weight training using free weights, functional training, and stability bands. He stretches for 10 minutes. “I sit down and do active stretching, which is using your own body to stretch your muscles, as opposed to a machine.”
Diet: Owens eats lots of vegetables and protein and goes easy on the carbs. “Salads and vegetables are my thing. I put chicken and salmon in my salads, into wraps, and I make salmon, turkey, and chicken burgers.”