There is no quick fix, pill or magic exercise to transform your body overnight. Celebrity trainer Justin Gelband, founder of ModelFIT, responsible for the lithe, lean bodies of most Secret Angels and Victoria’s A-list Sports Illustrated models, usually introduces his training methods by FIRST popping the bubble of your illusions. Once you’ve come to terms with it, you can finally work on being your most beautiful woman.

Training style and philosophy

Former competitive swimmer Justin also grew up playing soccer and tennis. With a keen interest in exercise, a bachelor’s degree in exercise science and the guidance of an inspirational mentor found in his swim coach Jim Woods, Gelband has developed fitness science into an art that serves and empowers women in particular.

Bringing together his experiences of swimming, dancing, Capoeira (a Brazilian martial art), mixed martial arts, boxing and Pilates. He creates bespoke workouts for all of his clients depending on their individual abilities.

How does his workout help women?

Most women Justin says he meets don’t have the enthusiasm or motivation to work out at the gym or lift weights. However, their lack of interest and anxiety about their body image seems to diminish once they begin to feel more fluid with their bodies using Justin’s functional training methods.

Contrasting with the popularity of high-intensity interval training (HIIT), Justin emphasizes the need to slow down in order to develop a better mind-body connection. A slow workout, described as “moving meditation” by Women’s Health UK , is what most of us need to recover our nerves from a past life of multitasking and deadlines.

Look past your need to change the way you look If you simply do something in the present moment to make yourself feel better, the positivity generated will flow into your relationships and into every other aspect of your life. But the initiative for change must start with you. Justin assures that it doesn’t matter even if you’re 50 pounds overweight. There is always a way to achieve your goals.

how to start

Gelband insists that the foundation of the body is having strong hips, lower back and abs. Any movement that requires balance, stability, strength, or all three requires core engagement. Therefore, when creating customized workouts, Gel Band relies on the use of props such as sliders, resistance bands, bosu ball and swiss ball.

Still, there are plenty of free equipment exercises you can do anywhere, including while traveling, to disconnect from worldly distractions, contract, stretch, and bring attention to every muscle group in the body. This is of paramount importance especially in this day and age of disorientation as it has become very easy to lose touch with the movements of our body to put us in misaligned postural patterns that destroy our body awareness and take away our advantage in the long run.

To let go and banish that feeling of worn out fatigue, Justin Gelband showed three deceptively simple, albeit equipment-free, moves on PopSugar Fitness The video below can be performed anywhere, anytime to strengthen and stretch all of your body’s major muscles. They’re just what you need to undo the ravages of a busy day

Even the most popular exercises can be adjusted to slow you down so you cheat less with momentum and use more of your muscles. The following class, done thrice a week along with weekend HIIT workouts, can help you get great results at the gym without making it to the gym.

Aim to do at least 10-12 repetitions of each exercise. Proceed at your own pace, but try to keep your movements as controlled as possible.

1. Lateral Plank Walk : Wake up your sleep core while engaging your glutes, hamstrings, arms, and shoulders by intentionally rocking your body weight back and forth in the plank position. A video demonstration with an additional push-up is provided below.

2. Mountain Climber: Through a High-Intensity Staple PullBootcamp workouts create a whole new awareness in your body by alternately tucking each knee directly into your chest and holding it there for 3 seconds. Keep your butt up at a slow, controlled pace during the knee switch.

3. Plank Twist: Slim down your waist by adding a twist to the traditional plank. Twist your right hip and try to raise your right arm towards the ceiling. Switch sides and repeat. This exercise can be done either in push-ups or with your forearms on the floor.

4. Squat Press: Keep a light weight overhead as you do soA squat is a total game changer. For starters, you need to do the movement much slower. The weight draped across the body, or at least held with arms raised at a 90 degree angle to the body, fires the core and makes it a full body exercise.

5. Overhead Weight Lunge: Lunges can be redefined in a similar way. Raise your arms overhead or at 90 degrees to your body as you walk forward to keep the knee in line with the toe of the front foot.