Alessandra Ambrosio

Brazilian supermodel Alessandra had a huge incentive to lose weight after having baby daughter Anja, back in 2008, at the time she had only 3 months to get ready to walk the Victoria’s secret runway and be watched by millions. She lost 20 kilos in those three months and looks amazing! "I’d been eating everything! and once you get used to that it's hard to stop" she says. second helping and daily ice-cream was ditched in favor of lots of salads, brown rice and tiny portions, combined with workouts lasting up to three hours a day. "there’s no magic, close your mouth" she says "don't eat any chocolates or sweets... lots of healthy food, working out a lot, lots of cardio."

Alessandra's trainer Leandro Carvalho helped to get her in runway shape, Alessandra was limited with her exercise routine after having had a c-section, she couldn't do lunges, crunches or sit ups for a while so instead she relied on walking and climbing as well as incorporating ankle weights where she could. Cardio was then added to her routine and did Leandro's Brazilian buttlift workout which involved ballet, squats, lunges and a Brazilian form of fight-dancing called capoeira.

SIMON SAYS... - issue 25

RUSSH - november/december 08 - issue 25

Uber trainer Simon Anderson says "Get Set' for the season of sunburn! Here's his wet 'n' wild beach fitness tips, dripping with fun, and sure to give you that babewatch bod you want for Christmas.

Summer lovin', had me a blast... Summer lovin', got a bad rash... met a girl, dum dee dum dee... Ahhh, how good is summer? I love it! Nothing gets me more excited. Straight after this love letter to you, i'm gonna slip into my custom-made Borat mankini, slop on some 100 percent UV baby oil and slap myself down on the sand for some serious searing. So gear off, gorgeous people - it's beach fitness time! Girls, trust me, the look that you, the girls, the boys and all the magazines will love this summer is fit, firm and fun. Think Giselle, Cameron and Jennifer Aniston - they got hot and stay hot by getting outside in the great outdoors and shaking with what mamma nature gave them. They hike, they paddle, climb mountains and save whales and after they've done all that, they run their finger through sun-kissed hair, throw on some hot denim 'n' heel combo, and go out looking incandescent to whip their boyfriends at air hockey. Their bodies are the result of hitting life head on and getting involved with nature, not spinning the wheels on a bike to nowhere while listening to music you don't like. So let's put the gym membership on hold and find out how we can get you to have fun in the sn with your fitness this summer.
Let's start with one of the best ways to add some kick to your calf, and tone the thigh for when the skirt goes high - soft sand running. Now girls, this is a bitch of an exercise. It'll burn your lil' calves hotter than the flames from Lindsay Lohan's crotch and make your glutes shout at you to go sit on the couch. But stick with it. the calories burnt in a 30 minute session on the sand are 20 to 30 per cent more than on stuff that isn't sand. Start off on the harder bits near the water and progress up the soft sand as you get fitter. When you can do half an hour on the soft stuff give yourself a bowl of Nutri-Grain and challenge Candice Falzon to a man-slam session at the Clovelly Hotel, 'cause you are now an ironwoman!
After you've put the time in on the and worked up a hell of a summer sweat, grab your goggles, your sensible one-piece cossie and be cool in the pool. Swimming is not only an awesome way to work just about every muscle in your body, it's just so bloody Australian! Combine the benefits of the increased lung capacity with the resistance your muscles get from the water, and you have a winning exercise for sculpting your body with streamlined proportions.
The coolest way to get in shape this summer is to wax up your thruster and learn to surf. For the upper body, there's not much better you can do to tone the back and shoulders. Yeah, it's a tricky thing to master, but half the fun is in falling down. You're at one with the ocean, the sun on your back and saltwater washing away your cares. Even getting on a boogie board and getting amongst it is enough to get a feel, but nothing beats the thrill of standing up and gliding across the open face of a wave. And while i don't want to create an army of surfing size queens, bigger is sooooo much better when it comes to learning to surf. The extra foam and length of a longboard, or Malibu, make the process of paddling and getting to your feet that much easier than riding a short board.
The latest and greatest trend in a surf style fitness is stand-up paddle boarding. It's done on a long and buoyant board which you stand on, propelling yourself along with a paddle. Your balance is tested, your butt gets a workout and as a lot of the power is generated from your core, your stomach is pushed to the brink. And then you gotta paddle! And it's good fun too. I'm typing this article in beautiful Noosa, and i just got back from having my first ever go at paddle boarding, and while i can't say "like a duck to water". i got the hang of it fairly quickly. It's the closest thing to walking on water and gets ten points in the all-over body workout stakes.
Girls, summer should be about having a blast, and these sports will not only enhance the smile factor, but polish your bod so it shines and sparkles. The best way to do them is to do them all - gotta do the sand run to get your wheels a workin', and you must, you must do the swimming for the bust! While the surfing will make you the queen of the beach. Remember to slip, slop, slap and this will sure be a summer to remember. You don't get too many summers in life, so treasure them, grab the heat by the horns and charge, charge, CHARGE! Train Hard.

SIMON SAYS... - issue 28

RUSSH - may/june 09 - issue 28

In his never ending quest to bring you the best up to the minute fitness tips personal trainer to the stars, Simon Anderson, has opened his rolodex and called in the catwalk crew. So standby for some supermodel sweatiness...

Let me start by saying this: people know me. I'm kind of a big deal. I put the 'it' in fitness. Before i came along, it was called 'fness' and no one was doing it. When i speak, people listen, important people. Think of a celebrity body overhaul that has made your jaw drop and i'm likely to be the guy responsible, 'cause I’ve worked with everyone. Pick a famous body part: Madonna's pointy boobs in her Blonde Ambition tour? My techniques. J-Lo's butt? Fleshed out by me. Carmen Kass's giraffe-like legs - she was 4'8" before we started training. For this edition of Simon Says, I'm spilling the beans on my famous friends and sharing with you the exercise routines that keep them in the spotlight, strutting the catwalk and gracing the covers of magazines. But this is top secret, okay? This is between you and me. I tell no one else. Can you keep a secret? Then read on!

"Doin' it outdoors" ...Giselle

When i started working with giselle bundchen she had two wishes: to never step foot inside a gym to train; and, no matter how hard it got for her (no matter how loud her curiosity screamed). to keep our relationship purely professional. she loves being outdoors and goes crazy for activities that challenge all the muscles in her body at once, while wearing sunscreen. She loved how beach volleyball made her legs burn without building. She then took the newfound strength in her million dollar pins to mountain hiking, an awesome workout for the stuff that sticks out of your shorts. Bundchy, as i used to call her, toned her upper-body thought surfing and rock climbing and being the free spirit she is, even mastered the trapeze - incredible! Cross-training gace Giselle variety, increased co-ordination and a body that Victoria kept a secret.

"G is for Gym, G is for Great" ...Cindy

Cindy Crawford and i were destined to work together. We both love people with funny sounding names, working hard at the gym and moles - I'm covered in them! She has one little Coco Pop, while i got Kellogs. So to whip Cindy into shape i just went back to the basics. We met at the gym three times a week and she knew she would be training hard. We warmed up for 10 minutes on the treadmill, lifted weights hard and heavy for 30 minutes then absolutely sashayed her on a variety of cardio vascular machines for 20 minutes. On the days we didn't meet, she did an hour of low to moderate cardio, walking or bike riding, to condition her body to burn fat as fuel. And of course Cindy ate like a supermodel, lots of green vegies, lean protein and small portions. This is the best way to get in shape that i know - bunker down, hit the gym and go hard, just like Cindy.

"Mad for the Mat" ...Christy

With Christy Turlington i knew her lithe frame would buckle under the rigors of arduous gym training. I knew CT needed to get strong from the inside out. I sensed that she was looking for more than just muscle. Christy and i communicated, often without speaking, about her desire for spiritual nourishment. I suggested yoga. The rest is history. Three yoga classes and one pilates session a week keep Christy's tone in her limbs, strength in her core and her spirit spot tickled. And, combined with regular walking, yoga was practiced during both her pregnancies. Christy's spiritual enlightenment has shaped her nutrition principles, and she strives to get her food from soil to plate with as little intervention as possible. If you're thinking of stretching your way to slimness, open your mind to engaging in a little extra cardio vascular exercise to help burn off energy. CT could get away with just yoga to keep her bod svelte, but then she is a supermodel. Unless it takes you more than $10,000 to get out of bed, get out right now and go for a walk!

There you have it - three super workout styles for three super models. Now you've got choices - you can pick one style and embrace it like nothing else; you could choose one way, and do it for a month before moving on to the next - Giselle for May, Cindy for June and Christy for July - or go completely crazy and do 'em all in one week! The mind boggles. Whatever you choose, realize that they all have their place and when combined with good food will give you results you want. So strap on your stilettos, whack some George Michael Freedom '90 in your sony Walkman and go get training. In the words of drag-queen, Rupaul, "supermodel... you'd better work!" Train Hard.

Rihanna

The r'n'b singer has been given alot of praise for her body. With all the controversy about her and Chris Brown it's been rumored that she's working extra hard at the gym and is making a slow and successful comeback. good on her i say!

I have a large assortment of information about Rihanna's diet and exercise regime. She is on her second fitness comeback now so im not sure how much it has all altered. She was on a typical low-carb diet but is apparently now on the zone diet.

I think it all started in preparation with the filimg of her 'umbrella' video clip, so i will start by posting a small article i found and then work my way down. Happy reading!

'Rihannah has always been hot. But one look at those mile long legs in the music video for her single umbrella and there's no denying she's totally changed her body. "i wanted to make a complete transformation," she says. In the two weeks prior to shooting, she hit the gym every day and worked out regularly with a trainer. The focus? strength training, mixed with runs on the treadmill three times a week. "We worked on the arms; I didn't want manly, muscular arms. (But) my legs are my main focus. I'm obsessed."
Since then she's cut the gym visits back to two or three days a week, but says the pain was worth it. "My arms are more chiseled," she says. "In the video for umbrella my body was great. The work paid off!"
But she didn't just revamp her fitness routine, Rihanna also whipped her eating plan into shape. Her old habits of snacking on junk food were replaced by diet high in protein and vegies. "it wasn't so much losing weight as being fit and toned and healthy."
These days menu includes egg whites with turkey bacon for breakfast; salad or soup for lunch, and grilled chicken for dinner. She snacks on fruit and drinks plenty of water. "Now im working out and trying to eat healthy. That's making me lose more weight without even thinking about it. My legs are leaning out and i love my ... everything!"'

Rihanna's workout playlist:

- Timbaland Presents Shock Value by Timbaland
- B'day by Beyonce
- The Trinity by Sean Paul
- Back To Black by Amy Winehouse
- Good Girl Gone Bad by rihanna


"I keep working at (my butt) as i want it to be perfect. It makes my clothes look good - and guys like it!" - Rihannah, NW - Hot Bodies, December 28th 08

"Everyone wants to have slim, perfectly toned legs and I’m the same. Cardio is the key. I workout every day. Carbs are the enemy." - NW, Dec 1st 08

Rihannah's overall menu consists of mainly lean proteins as well as fruits and vegetables. She'll start her day with lemon water and then have pineapple for breakfast. For lunch she'll have soup or salad. Dinner is usually chicken or fish. She's said that she hates vegetables but that she makes herself eat them (good girl!)
She has only one snack throughout the day being egg whites.

Rihanna, who stands at 5'8", weights 60kgs, and says her body fluctuates between size two and four, says she is proud of her body, especially her booty. To keep her whole package in shape, she works out with a personal trainer.

SIMON SAYS... - issue 19

Firstly, i will start by saying that i am an avid reader of an Australian magazine called RUSSH, one of my favorite parts of this magazine is that in every issue there is an article called 'Simon Says...' by a trainer called Simon Anderson. They give good advice and are particularyly witty and funny at times. most of all if on the rare occasion i am feeling to lazy and lethargic to exercise reading one of his articles always motivates me to get off my butt and 'Train Hard!'

i have only typed up one so far, took me a while as i'm not the fastest typer when having to scan my eyes back and fourth over sentances over and over again. Eventually i plan to get each one that i have a copy of up. But for starters, you shall just have to be satisfied with this one, grin and play calm... i'll post another one soon enough.

RUSSH australia. Issue 19, November/December - 2007

Ready to answer out fitness questions, Simon Anderson of Vision Personal Training, is our resident expert when it comes to fitness and fat loss.

DEAR SIMON, I'VE BEEN LETTING MYSELF GO ALL WINTER LONG AND NOW I NEED TO GET BACK MY BODY FAST! WHAT'S THE QUICKEST WAY TO SHAPE UP IN UNDER A MONTH? WE'RE TALKING THREE TO FIVE KILOS HERE, NOT MAMA CASS. HELP!

I told you! I gave you plenty of warnings! For the last couple of issues, I said start to get going with your sexy summer stuff, but noooooooo! You leave it last minute, and now find yourself trying to squeeze into a couple of bits of cloth no bigger than the tissues you were blowing your nose on in winter. make a mental note... muffin mix in winter doth make muffin top in summer.
The fastest way to lose three to five kilos... move to Hollywood and hang out with Victoria Beckham. Or Amy Winehouse. Heck, you don't even have to leave your home town. Just spend some quality time with someone who puts eating high on their "To Do... Later" list. Now, I know what it's like to not fit into a bikini when the temperature is starting to heat up. But i also know what approach is healthy to get you into your thong while still staying strong, and it ain't following the Karen Carpenter Guide to Nutrition.
Three to Five kilos in less than a month is do-able under a trainer's watchful eye, but i can't write about what is necessary action food-wise, 'cause I’ll have everyone from the minister for health to Anna Coren from today tonight gunning for my blood. The hardcore dieting it takes and the and the stupid amount of cardio training required, is unsustainable and just not good for you or my career. A lot of yukky stuff happens inside when you go completely nuts with your food, so I’m going to pretend you said three to five kilos in three to six weeks, okay? Good.
First up, for you to overcome your winter of discontent in such a short time frame, you must be prepared mentally for what it's going to take. You are going to have to put in some serious time at the gym or your favorite running track/park/beach to get the wheels of hot bod momentum cranking. None of this "I don't have time and i don't feel like it" bollocks. You lost those privileges around July, when it seemed a great idea to prove every night that 250 grams of cadbury's shouldn't be called a 'Family Block'.
Nope, if you're serious about this goal and the time frame... and i know you are... you will be doing a minimum of one hour of training a day. The longer you can exercise the better. How do you think people like Jessica Simpson blow-up like a babushka, then deflate to Hollywood standard size seemingly overnight? I can tell you she ain't just doing a "6 minute abs" program. no way! Two... three... four hours a day hard training. Mind you, wouldn't be hard to keep Jess on the treadmill for three hours straight... all you'd have to do is spray paint the belt gold, and tell her to follow the yellow brick road 'til she gets to the merry old land of Oz.
Okay, so now you know that you're going to have to be exercising for longer than you spend on Facebook per day, what type of exercise stuff should you be doing? Well, to get in and out of your winter coat faster than a celebrity does a jail sentence, the exercise should be stuff that burns a lot of energy. Running, boxing, using the cross trainer or the stepper machine are all movements that will get your heart rate high, so choose those. But you gotta do them properly. Get sweaty, get outta breath, give it a shake... you're not going to die! People wonder why after they go to the gym five nights a week for six, seven or even eight months, how come they're not getting the fat loss results they want. The answer's simple... it's cause they exercise at such a low intensity that they might as well stay on the couch! Low intensity exercise is great for health, and has its place in a program, but check out the bodies of the people who you admire. Chances are these girls and guys bust their bums when they train. Now, with shape and tone on a girl's body being the thing that really makes a bikini sing. let's talk resistance training. The first thing i'd like you to be aware of is this... you will not get bulky from doing two 30-minute resistance training sessions per week. If you do, I personally give you permission to come over to my house, knock down my door with your Eastern bloc legs and beat me up with your shot-put shoulders. And i hate getting beat-up, that's how confident i am that you will end up looking more Jessica Beil than Jabba the Hutt from training with weights. Choose big movement exercises that work a lot of muscles. These are called compound exercises and are the best for maximizing results in a short time frame. I'm going to give you four to start. So here's what you do... join a gym, go up to a trainer and say "simon says i should do the leg press, the seated row, the bench press and the lat pulldown machine for three sets. Can you help me, please?"
THEN bat your eyelids. Us trainers are suckers for the old eyelid bat! Let the cardio help melt away your body fat, and let the weight training do it's amazing job of sculpting your body better than you ever thought possible. It's all there, just waiting for you to step up and claim your right as a hot, bikini wearing uber-babe!
But try this... get a trainer... NOW! you've given yourself such a short time frame to get in shape that you have a lot of hard training to do, and it can be hard to keep kicking your own bum every day. Hiring someone to hold you accountable to your food and training increases your chance of success tenfold, and can even make it fun.
Good luck! And hey, if you do all that, and get in great shape and look all sexy and stuff, then please come down to Bondi Beach and strut your stuff. It can be your way of saying thanks to me. I'll be the one wearing the reflective sunglasses... Train Hard!