How often do you do that kind of workout?
When I’m not in a show that’s so demanding, I’ll work out four or five times a week, but with this I really feel like two or three times a week is sufficient. There’s so much volume that happens just doing the show every night. And I’ve found through process of elimination that my body keeps itself together and responds to that workout best on this sort of schedule.
What kind of workouts were you doing before you adjusted your routine for the show?
I knew that it was going to be demanding, so I tried to put on weight, go in a bit heavier, before we started. I thought that I was eating enough, but just needed more. I was doing workouts that were more to burn fat or tone, so higher reps, more sets, even some sprinting mixed in. After the first run, I realized that type of workout in combination with how much energy is expended in the show, it’s just not sustainable. So this time around, people call it “bulk” or “gain,” but it’s just high-volume, high-weight, low-rep. And it’s been less taxing on my body. It seems to be counter-balancing the amount of aerobic energy expended during the show.
Any muscles or areas you try to target?
I dealt with a shoulder injury earlier in the year that I rehabbed for a bit, so I’ve been focusing on a lot of rear-delt and rear-lat work to strengthen those muscles and help pull my shoulder back a bit. That’s been a lot of the focus in the past few months, just taking care of little weaknesses and muscles that aren’t used a lot. I grew up playing tons of sports, so I still try to keep my legs as fit as possible, because that’s also a huge part of running through the show every night. You need that lower body fitness.
How’d the shoulder injury happen?
It was just over time, doing a little bit too much overhead pressing without working on the stabilization muscles around it. And then when we went into rehearsal for the show I tried to keep up the same kind of exercise load, and I didn’t realize how taxing even rehearsal was going to be. It was just a perfect storm of pushing myself a little too much in the gym and being tired. I didn’t tear anything, it was just a nagging pain that I’d never had before.
Do you have a trainer to help you figure out what works?
I don’t. In the past, I tried to really pay attention when I worked with any kind of trainer, and through 10 or 15 years of working out seriously, I’ve honed in on what works for me. Plus, I’ve never had a problem self-motivating to get to the gym, which is maybe why I’ve been able to get by without a trainer. When you have a trainer it’s really helpful to motivate you to get in there and keep pushing through, but 99 percent of the time I’m able to do that myself. Which I’ve been very grateful for. I’ve tried to read a lot, and I’ve definitely learned tons from the people that I’ve worked with previously.
What kinds of adjustments to your eating habits did you have to make when you hit that breaking point after the show started?
Over the last two years, I’ve had big changes to my diet. For many years I was super high protein, super high fat. I used to do a lot of intermittent fasting. When I was on a television schedule, that schedule is very conducive to intermittent fasting because you can get up, have your MCT oil, coconut oil, or butter in your coffee, and then go to work and not eat for the first four or five hours. You get right to set, and then by the time you’re ready to shoot, it’s all of a sudden nine or 10 o’clock in the morning and it’s time to eat something. But that really doesn’t work at all on a show schedule, because we work so late at night. I don’t get home until 12, I’m trying to get to bed, I’m usually starving, so I need to eat something.
Source : Danielle Cohen Link