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CULTURE & LIFESTYLE / HEALTH AND FITNESS

A model trainer reveals hissecret training and diet tips

It's all about prep

Ricardo RiskallaOfficial Personal Trainer for IMG Models Australia, author, nutrition expert and

chef, Ricardo has been featured in Vogue and many publications. He is the secretweapon of many a supermodel and actor.

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Notepads at the ready, you’re about to get schooled inthe art of getting Big Event ready, model style

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I've been fortunate enough to work with some great supermodels and actors that arealways teaching me a few tricks of the trade. I've also lucked out working with someof the top editors in the country, who've taught me even more secrets about looking

special

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of the top editors in the country, who've taught me even more secrets about lookinggood before a big event. Of course, you can't change this to that in a matter of hours.It's important to prep yourself with a healthy lifestyle beforehand - be sure to keepnasties like cigarettes, drugs and alcohol out of your life and you'll reap the benefits.

In my opinion, it's good to start the following protocol a good month before your bigevent. Here we go!

Related story: Australian supermodel Elyse Taylor spills her exerciseand diet secrets

Nutrition

Yes, I know it sounds like a cliché but what you put inside your body always shows.So when we're talking about a major event you want to be glowing from top to toe. Toglow, you need hydration. Two weeks prior to your event, start adding two cups ofthe following homemade cold pressed juice to your lunch and dinner:

70 per cent cucumber juice20 per cent carrot juice5 per cent lettuce juice5 per cent lemon juice

It's also important to NEVER overeat. Overeating has many bad side effects likebloating and weight gain. We don't want to go there. So if you feel too full just oneglass of the juice will do it. Try to reduce your food portions. Buying smaller sizedcrockery helps a lot. I'm a big fan of Chinese bowls - there's a reason why they're sosmall. Ancient Chinese wisdom can teach us a lot.

Also remove all packaged and processed foods from your diet. Basically, cook everymeal from produce that comes from the ground and add lots of raw food to your diet

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to get the maximum nutrients from fruit and vegetables. Always favour vegetablesover fruit. Great vegies for the skin include carrot, pumpkin and sweet potato.

I also highly recommend adding supplements to your diet like spirulina tablets,chlorella tablets, acai powder, macqui berry powder, noni juice and the mostimportant of them all - raw cacao powder.

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Most of us are not resting enough. By this, I mean not sleeping or napping enough.

The rat race can take its toll and the result is an increase in a hormone called cortisol.

Cortisol plays a huge role in the ageing process. So please, two weeks out from your

big event, set an alarm to remind you to go to bed and get eight hours of solid sleep.

Another thing to watch is your technology exposure. Two hours before going to bed,

make sure your bedroom is dark - and I mean super dark. Try 5-20 minutes of deep

breathing exercises before going to bed and also when you wake. It's a simple way to

reduce stress and increase mental focus.

Related story: Put the phone down: why tech-free time is the answer toyour problems

 

Exercise

You wouldn't believe that overexercising could be counterproductive, could

you? Most people think, 'OMG I have all these fat rolls and need to reduce them, so

I'll run for three hours a day!' The intention to do that is good. Is it sustainable and

healthy in the long run? Not at all.

I always say that exercise is something that needs to be done in the right amount -

I always say that exercise is something that needs to be done in the right amount -not too much, not too little and not too intense. If a woman exercises too intensely or

with weights the results won't be harmonious. Beauty and good training come insmall doses.

If a woman has overly muscly arms and legs the overall effect can look overworked,masculine and not sexy at all (this is just my opinion). Also, overworked legs canmake you look shorter than you are. So now you understand one of my main pointsin training models and actors: don't overdo it.

If you've never exercised, I'd recommend starting with walking one hour a day. It'sfree, cheap, tones your legs and is great for relaxation. A good way to fit it into yourroutine is by walking to the shops or to work. You'll also save money in the longrun. I'm always amazed when I travel to countries where people are forced to walk alot - it has the effect of keeping everyone looking great!

If you're already exercising, I recommend yoga, pilates, dancing, light runs and, ofcourse, walking - there is nothing better for toning your legs. Make sure you breatheproperly when exercising - I mean long and deep breaths in and out. Avoid exercisingfor more than one and a half hours a day and be sure to have two or three days whereyou just relax. Book a lymphatic drainage massage on the days you're not exercising.

Related story: Bikini ready: how to train like model Bridget Malcolm

 

Recruit the machines

In the quest of beauty there are some great machines out there.  For the body,try  Velashape  III. Stephen Foyle is the co-owner of Detail Woman and the manbehind the hair of celebs like Kylie Minogue, Delta Goodrem and Eva Herzigova."Velashape is a cellulite and fat reducing treatment utilising bi-polar radio frequencytechnology, infrared heating, mechanical massage and vacuum action," heexplains. It's a great tool and can be used on any part of the body.

A month before the big day you could also try two new procedures - Sublative andSublime. Both must be done on the same day.  "Sublime is a skin contouringtreatment that stimulates collagen and elastin production in the deeper layers of thedermis, " says Foyle.  "Sublative is a skin resurfacing treatment that repairs acne

scars, aged skin and fine lines." Once you've done your double session, it's bestto continue with monthly sessions of Sublime. Be sure to do your research and findsomeone who really knows how to handle the machines.

Can't afford salon treatments? Why not try a daily facial massage using rosehip oil.Massage 5-10 drops into your face for five minutes, morning and night. This will giveyour complexion an amazing glow. If face oils aren't your bag, try applying a quarterteaspoon of raw honey to your skin, leaving it for an hour or more. Honey is a greatnatural healer and skin brightener.

Another tip comes from top Australian beauty editor and founder of Beauticate,Sigourney Cantelo: "A dab of champagne, gold or bronze luminising cream mixed inwith your body moisturiser makes your limbs look amazing - it works as an opticalillusion, drawing the eye down and making legs and arms look longer."

Now, all you need is your red carpet! Are you ready to walk?

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RICARDO RISKALLA / IMG MODELS / MODEL FITNESS TIPS

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