Elizabeth Olsen, known for her role as Wanda Maximoff, the Scarlet Witch, in the Marvel Cinematic Universe, has captured the attention of fans not only for her acting prowess but also for her impressive physique. Many are curious about the secrets behind her fitness and diet regimen. Unlike some actors who face immense pressure to conform to unrealistic body standards, Olsen's approach is refreshingly grounded. She focuses on feeling strong and healthy rather than striving for an unattainable ideal. This article delves into Elizabeth Olsen's diet and workout routine, drawing from interviews, expert insights, and observations from those close to her.
The "Fuel Like an Athlete" Philosophy
Olsen's approach to fitness took a significant turn when she began preparing for Avengers: Infinity War. She consulted with Dr. Philip Goglia, a celebrity nutritionist who advised her to "fuel like an athlete." This philosophy shifted her focus from restrictive dieting to nourishing her body with the nutrients it needed to perform at its best.
Seven Meals a Day: The Goglia Plan
Dr. Goglia designed a meal plan consisting of seven to eight small meals a day. This strategy aimed to keep Olsen's metabolism active and provide a steady stream of energy throughout the day. The diet excluded gluten, dairy, and yeast. The meals included:
- Lean proteins: Grilled, steamed, baked, or broiled meats and fish, with fish high in fat like sea bass, cod, arctic char, and salmon
- Vegetables high in iron: Kale, spinach, asparagus, and broccoli.
- Fruits.
- Protein shakes.
- Hard-boiled eggs.
- A teaspoon of almond butter prior to morning workouts.
- A serving of fruit or a spoonful of honey or blackstrap molasses (for iron).
Hydration is Key
In addition to her food intake, Olsen prioritized hydration, drinking a half ounce to one ounce of water for each pound she weighed daily.
The Importance of Nutrition
Dr. Goglia emphasized that while training is essential, it's inflammatory and breaks your body down. Therefore, what you fuel your body with is critical to recovery and muscle gain. He highlighted the significance of nutrition, stating that training makes you weaker, not stronger, and that the kitchen and bedroom are what truly make you stronger.
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A Balanced Workout Routine
Elizabeth Olsen's workout routine is as crucial as her diet. She maintains a consistent fitness regimen, working out five to six times a week. Her workouts include a mix of bootcamp-style exercises, yoga, and cardio.
Variety is the Spice of Fitness
Olsen's fitness journey began with ballet and volleyball classes in her younger years. While in college at New York University, she turned to yoga to cope with panic attacks. She recognizes that yoga alone isn't enough to achieve a superhero physique, so she incorporates other forms of exercise. Prior to filming Captain America: Civil War, she trained for fight scenes by studying muay Thai.
Maintaining Fitness During Lockdown
Even during the COVID-19 pandemic, Olsen found ways to stay active. She and her fiancé, Robbie Arnett, moved their home gym to a larger room, allowing her to continue running, doing yoga, and dancing.
Mindset and Body Image
Elizabeth Olsen has been candid about the pressures of maintaining a certain body image in Hollywood. However, she maintains a healthy perspective, prioritizing her well-being over conforming to unrealistic standards.
"I Just Want to Feel Strong, Not Small"
Olsen once told a friend that she wanted to "feel strong, not small," brushing off the diet culture noise. She focuses on building strength and feeling good in her own skin.
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No Pressure from Marvel
Olsen has stated that Marvel Studios has never pressured her to lose weight or get into shape for her roles. They hire actors and allow them to figure out how to express their characters. While they offer trainers, it's ultimately up to the actor to decide how they want to approach their fitness.
Embracing Realness
Olsen has admitted to having days where she felt bloated or not camera-ready. However, she reminds herself that she is a person first.
Key Takeaways from Elizabeth Olsen's Approach
- Focus on Fueling Your Body: Prioritize nutritious foods that provide energy and support muscle recovery.
- Stay Hydrated: Drink plenty of water throughout the day.
- Find a Workout Routine You Enjoy: Incorporate a variety of exercises to keep things interesting and challenge your body in different ways.
- Prioritize Strength Over Size: Focus on building strength and feeling good in your own skin rather than striving for an unattainable ideal.
- Listen to Your Body: Rest when you need to and don't push yourself too hard.
- Maintain a Healthy Mindset: Don't let the pressures of diet culture dictate your self-worth.
Other Celebrities' Experiences with Body Transformations
While Elizabeth Olsen's experience with Marvel has been positive, other actors have faced immense pressure to transform their bodies for roles.
- Anne Hathaway: Had to drop an "unhealthy" amount of weight for Les Misérables.
- Christian Bale: Known for dramatic weight gain and loss for roles like Vice.
- Shailene Woodley: Had to slim down for Adrift.
- Chris Hemsworth: Had to lose weight for In the Heart of the Sea.
- Hilary Swank: Gained 23 pounds of muscle for Million Dollar Baby.
These examples highlight the diverse experiences of actors in Hollywood and the varying degrees of pressure they face to conform to certain body standards.
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