RODALE NEWS, ANAHEIM, CA—When Ashley Borden starts talking fitness, you listen. Strong and sleek, the fitness and lifestyle consultant and trainer of Hollywood stars has the body to back up her advice. Rodale.com caught up with Borden at Natural Products Expo West in Anaheim, CA, earlier this month, where she talked about training famous people, the misconception about celebrities’ bodies and work ethic, and how ordinary people can get fit and healthy without expensive trainers and workout equipment.
THE DETAILS: Despite being so fit, one of Borden’s favorite topics is fat. “In Hollywood, the misconception is if you eat fat, you get fat,” she says, noting that many people are still living in the 1980s, in a constant state of panic over fat in their diet.
But Borden, whose client list has included Christina Aguilera, Mandy Moore, Ryan Gosling, Annabeth Gish, Natasha Bedingfield, Lauren Graham, and several professional athletes, encourages her trainees to incorporate healthy omega fatty acids into their diets. No matter who she advises—famous or not—Borden starts every client with these 3 simple instructions:
1. Drink lots of water
2. Write down everything you eat
3. Making sure you get enough omega fats (she prefers the brand Udo’s Oil, plus a multivitamin)
As for the quick-fix weight-loss secrets that we suspect only celebrities know, Borden says there are none. In fact, she laughs at the idea. “Fat doesn’t care if you’re celebrity, or how much money you make,” she says.
WHAT IT MEANS: If you want to be as svelte as your favorite star, be prepared to put in the effort. “A lot of people feel that celebrities just kind of kick back, and don’t work as hard to stay in shape as the rest of us,” Borden says. “It’s a big misconception.”
Add these strategies to your exercise regimen. They works whether you live in Beverly Hills, Boston, or anywhere in between:
• Favor consistency over craziness. Instead of turning into a maniac who camps out at the gym for an extended workout, exercise for up to an hour several times a week. Schedule no-workout recovery days once or twice a week, too. Get into the habit, and if you miss a day, just try to get back on schedule next time.
• Work the circuit. If you’re the type that prefers circuit training, find 4 moves that you like and go through them twice each. Once that becomes easy, add three other moves and go through them twice, too. “That way you’re getting more volume in your workout but you don’t have to workout as long,” Borden says. Search Women's Health Fitness section for tons of ideas. Borden loves the split squat, which she’s affectionately named the biggest tush-lifting, saddlebag eraser that exists. She also suggests you include classic strength-training moves that work big muscle groups, like pushups and assisted pull-ups.
• Make a small investment or do the math yourself. Borden says a heart rate monitor is a must to make sure you’re getting the most calorie burn for your effort. “When you understand where you’re working when you’re doing your cardio, that you’re in a burning fat zone, it makes such a difference … you feel like you’re working smarter,” she says. If you’d rather not spend the money, you can visit the American Heart Association to find your target heart rate, then check your pulse during your workout to see where you are.
• Don’t just stare, say something. Be realistic about what you want to achieve. If you’re 5-foot-1 and wishing for the long legs of Gisele Bündchen, you’re setting yourself up for failure, says Borden. But if you admire the fitness level of an acquaintance—or even a stranger—who’s closer to your body type, don’t be shy. Ask for tips. “My suggestion to people is, if you see somebody, and you like what they have, ask what they do,” she says.