Olivia Flowers, a cast member on Bravo’s hit reality series, Southern Charm, has captured attention not only for her role on the show but also for her dedication to health and fitness. This article delves into Olivia Flowers' approach to diet and exercise, drawing from her social media posts, interviews, and expert opinions.
Cooking at Home: A Foundation for Healthy Eating
Flowers enjoys cooking her own meals and shares recipes on her Instagram story, including lettuce wraps, pasta with shrimp, and corn salad. Cooking your own meals can help people adhere to a healthier diet, eat smaller portions, and lose weight, with improvements lasting up to a year after the study ended. These programs can even help patients with type 2 diabetes to eat healthier, lower blood pressures and blood sugars, and lose weight.
Emma Lovewell, a Peloton instructor, emphasizes the importance of home-cooked meals, drawing from her Chinese heritage. She starts her day with room temperature water with lemon, followed by a fruit and veggie smoothie with ingredients like banana, blueberries, spinach, avocado, almond butter, and almond milk. Lovewell enjoys making matcha green tea and prepares a vegetable Thai coconut green curry dish with various vegetables and brown basmati rice for dinner.
Outdoor Workouts: Embracing Nature's Gym
Olivia Flowers incorporates outdoor workouts into her fitness routine, including biking and hiking. Biking has cardiovascular fitness, stronger muscles, greater coordination and general mobility, and reduced body fat. While visiting Los Angeles, she shared a photo of herself on a hike, expressing her love for film.
Strength Training: Building a Strong Foundation
As seen in her recent Instagram post, Flowers enjoys incorporating squats into her fitness regime. The squat strengthens and tones muscles in your thighs, butt, and calves and improves posture, balance, flexibility, and inner core strength. In a photo she shared on her Instagram story, Flowers is seen doing squats with a weight. She wore a two-piece workout outfit, showing off her figure.
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Consistency and Structure: The Keys to Success
Flowers plans out her workouts. “I appreciate a structured plan when it comes to working out,” Flowers said. She told the Greenville News that hiring personal trainer Eric Johnson at Trifecta was a game-changing move for her. “I appreciate a structured plan when it comes to working out. My schedule can be a little all over the place, so I find comfort in having consistency in fitness.” she said. He helped guide her to a more balanced routine of cardio and weights.
Peloton Instructors' Daily Routines
To take a Peloton class is to feel like you just became BFFs with your instructor. The cool luxury of inviting the cycling experts into your home has spawned a loyal fan base of ride-or-die followers-and turned the instructors into mini celebrities. People want to know the person behind the bike, which is why many instructors have amassed tens of thousands of followers on Instagram.
Emma Lovewell's Routine
Emma doesn’t “just” teach Peloton classes-she’s also a dancer and a model. Ironically, modeling is what brought her to Peloton in the first place. “I met the folks at Peloton in 2012, right when they were getting started, and was eventually hired as a model for them,” the 33-year-old says. She kept in touch over the years and became an instructor two years ago. Emma’s a self-professed “big food person,” with a blog (LiveLearnLovewell.com) of original recipes to prove it. “My mom is Chinese, and I grew up with a lot of Chinese home-cooked meals,” she says. “I realize the importance of cooking at home. Almost every Saturday, my boyfriend and I make pancakes (gluten-free with oat flour!) together for breakfast. We added chocolate chips, covered the pancakes with fresh fruit (raspberries, blueberries, bananas), and topped them with real maple syrup from Vermont. We also made fresh-ground coffee, served with a little bit of half and half. This recipe tastes and smells so good. My whole apartment ends up smelling like it, and I don’t mind at all. While that was cooking for four hours in the crockpot, I made myself some avocado toast with multigrain bread, avocado, a squeeze of fresh lemon, and salt and pepper. We cut up a Cara Cara orange as dessert. For the Lunar New Year eve, I hosted dinner with a group of friends at a Mongolian hot pot restaurant in Chinatown. That day, I ate pretty normally until dinnertime. For lunch, I had food from Green Symphony on 6th Avenue and 15th Street-steamed vegetables (kale, carrots, cabbage, sprouts) with tofu and a veggie patty on top, served with hot sauce and tahini sauce. There were around 10 of us, and we ordered two big hot pots-one spicy and one mild. All the food comes raw and you cook it together, all in the big pots. We had Kobe beef, pork, tons of vegetables (bok choy, Chinese cabbage, broccoli, lotus root), tofu, calamari, fish balls, rice noodles, and dumplings. You also get to make your own sauce to dip everything into. Mine had a mixture of scallions, black bean paste, hot chili oil, and soy sauce with garlic. We surprisingly ate everything…and still had room for dessert: fried soft rice cakes with green tea ice cream.
Hannah Corbin's Routine
Hannah Marie is as OG as Peloton instructors come. “When I came onboard, we didn’t even have a studio yet,” she says. These days, when she’s not teaching, the 30-year-old trains as a dancer and aerialist. It’s led her to adopt a food-as-fuel mentality. “I want the best things in my body to get through my day but also so that I can age gracefully,” Hannah Marie says, noting that she’s “mostly vegan” and hasn’t had dairy in 10 years. Luckily she’s got a live-in, quasi personal chef: her husband, who loves to cook. “I definitely reap the benefits of his hard work,” she laughs. While she does the grocery shopping, she admits, "It wouldn’t be as easy to eat at home if I was depending on my own cooking skills because they’re definitely lacking.” WeekdayI always eat within an hour of waking up in the morning. Breakfast was a sweet potato quinoa casserole, made from a recipe I got from the Running On Veggies blog. I make this once a month to use for a week of breakfasts. After that, I did weight training, which I followed up with a post-workout shake of blueberries, vegan protein, and soy milk. I'm actually not a huge fan of protein powder, but I don't eat meat, so it's necessary with how much I exercise. Later, I taught two short rides and a stretching class at Peloton. I followed that up with an afternoon iced coffee. I take my coffee black-I usually skip milk and sugar. I would rather consume extra calories by way of dark chocolate or a glass of Pinot Noir at the end of the day. Dinner was a quinoa bowl at home. I combine anything I have around the kitchen. Tonight was arugula, quinoa, kidney beans, veggie sausage, roasted broccoli, and cauliflower. For a pre-bedtime snack, I had grapes and a handful of tortilla chips. Salt and sugar…it felt right at the time! Weekend.I slept in and went straight for an early lunch, which was an open-faced sandwich topped with garbanzo bean salad (from the Plantpower Way Meal Planner) and a quarter of an avocado. I went back for seconds about an hour later! After that, I had an acupuncture appointment, followed by a snack of veggies and edamame hummus. Dinner was sweet potato enchiladas, using a recipe from the Oh She Glows cookbook. These are a staple in my house, thanks to my husband. Afterwards, I enjoyed a post-dinner couch cocktail: a smoky boulevardier (whiskey, vermouth, and Campari). Holiday DinnerMy special occasion days aren't so different from any other day. A long time ago I realized that I didn't need a special occasion to indulge, but that only came after I realized that indulgence doesn't have to equate to feeling sick and terrible. For breakfast, I had coffee with chocolate oat milk. My mom and I like to act fancy with our homemade "mochas." We snacked while we cooked, noshing on veggies, crackers, olives, and almonds.For dinner, I had green beans, homemade rolls, and mashed potatoes made with dairy-free milk and Earth Balance "butter." (Pro tip: My family normally doesn't notice that there isn't dairy unless you tell them.) I also had acorn squash stuffed with quinoa, kidney beans, toasted walnuts and cranberries. Dessert was a ½ slice of angel food cake, and 1/2 slice of marionberry pie with coconut whipped cream on top. I had a second dinner of more mashed potatoes later on.
Olivia Amato's Routine
Olivia started a career in finance but realized she missed the team aspect and motivation that she used to have when playing sports. So three years ago, she made the transition and became a fitness instructor. Two years later, she joined the Peloton team. “I wanted to make the best part of my day what I do for a living,” the 26-year-old says. When it comes to food, she tends to eat when she’s hungry. “Everything in moderation-I don’t limit myself and I don’t follow a specific diet,” she says. I grabbed a regular coffee with oat milk during the walk. I'm a creature of habit, and when I find something I like, I stick to it. There is a small restaurant in Flatiron called Green Symphony that I love. The food is so simple and healthy, and I always feel great after I eat it. I usually order it to my apartment, but I went there in person this time and got steamed veggies, brown rice, and a veggie patty with tahini and hot sauce. I’ve been trying to branch out a bit more by cooking new recipes, and tonight, I made Panko-breaded cod with broccoli and sliced potatoes. When we got home, I fed Tobi breakfast and made yogurt for myself. I used 3/4 cup nonfat Trader Joe’s yogurt with frozen blueberries, a sprinkle of muesli, and one tablespoon of almond butter. After breakfast, I walked to SoHo with Tobi to pick up a new pair of running shoes at Nike then met up with a friend for a matcha from Matchaful. I also had a matcha cashew butter cup. They’re handmade in Brooklyn and so delicious. They also have matcha in them…so they’re healthy, right?! When I got home, I made lunch: three Trader Joe’s turkey meatballs on a Greek salad, which I made with lettuce, cabbage, feta cheese, Kalamata olives, olive oil, and red wine vinegar. After lunch, I got ready for my weekly Trader Joe’s run, which is about a 10-minute walk from my apartment. I love having breakfast for dinner. I made eggs with ricotta, peppers, and two slices of turkey bacon. Sometimes I’ll add one or two small gluten-free pancakes, too. I have a huge sweet tooth, so I have to have something sweet after dinner. I’ve been really into a few pieces of chocolate-covered banana or strawberries recently. Dinner With FriendsWhen I know I’m going out for a dinner with friends, I eat lighter during the day. For breakfast, I had a ½ cup of yogurt with blueberries and cinnamon. Lunch was salad with spinach, feta, and sliced chicken breast, with balsamic vinegar. For a snack, I had a pink lady apple. Finally, it was time for my celebration dinner with friends. We went to Lil’ Frankie’s in the East Village. I don’t eat pasta and pizza a lot, but when I do, I make sure it’s good-and this was amazing. We ordered a bunch of different pizzas, pastas, and salads for the table to share, which I loved because we got to try a little bit of everything. I can honestly say everything was delicious. My favorite was the lemon pasta-it was so simple, yet so good. I left the night feeling great because I had such a fun night with my friends and also enjoyed the food, knowing that tomorrow I’ll be back on track with my normal schedule and routine.
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Cody Rigsby's Routine
Cody, a professional dancer turned Peloton instructor, hooked up with the company five years ago: “I was looking for something I was passionate about,” he says. It’s safe to say he found it; he’s been with Peloton ever since. To keep his body in tip-top shape (c’mon, you didn’t think those abs came easy, did you?) Cody is regimented about what he eats. “I use nutrition and diet as a supplement to whatever my goals are as far as fitness or my body composition,” he says. Right now, he’s on the same keto kick as everyone else-it started as an effort to “get more lean” before a trip to Thailand. He usually eats five meals a day and tries to cook about half of those himself. WeekdayI woke up and had sautéed kale with scrambled eggs and two tablespoons of goat cheese. I like to start my day with veggies because it sets me up for eating them throughout the day. It was a really filling meal that left me feeling ready to conquer the day. I also had coffee blended with collagen peptides and coconut oil. It helps me boost my energy before teaching my ride. I grabbed lunch from Dos Toros Taqueria after teaching my first ride: steak, greens, sautéed veggies, cheese, sour cream, and guacamole. It was calorie-dense and left me feeling refueled after class. I then taught a second class and followed that up with a vanilla whey, almond milk, and peanut butter shake for a snack. It was kind of whack, but it got the job done. Sometimes food just has to do the job. In the afternoon, I drank an iced coffee with cream and one Splenda. I needed this boost of energy to get me through my meetings. I felt a little guilty about the Splenda because I try to avoid artificial sweeteners, but after one and a half months of no sugar or carbs, sometimes you just need the sensation of sugar-even if it's fake. In the evening, I sautéed zoodles in pesto and bacon, mixed them with two cups of ground turkey, and topped the whole thing off with parmesan. It looked like a lot of food, but once I finished, I knew I would be hungry in an hour. Later that night, I used Postmates to get some Shake Shack: two Double Bacon Cheeseburgers on a lettuce wrap. I felt full and satisfied. Bacon makes everything better! WeekendI had a friend's going away brunch at noon and knew I couldn't wait that long to eat, so I made scrambled eggs with pesto and sautéed peppers with a side of bacon. I also drank coffee with cream. At brunch, I had an omelet with guacamole, gruyère, and pico de gallo, with a side of greens and hanger steak. I drank three tequilas on the rocks with brunch (since I'm doing keto, I drink my “cheat meals”). The food was tasty and left me satisfied. After brunch, I had day drinks-tequila and soda with my friends as the going away party continued. I was so hungry later in the day and had a craving for ranch dressing, so I headed over to Sticky Fingers, which has amazing grilled chicken fingers and great ranch. I ordered four chicken fingers to eat then and four to take home with me for a snack later. For dinner, I had two cups of ground turkey, sautéed shishito peppers, and a whole avocado. It was delicious and left me feeling full. I love how keto forces me to eat so many veggies. Day Off.I don’t really do splurge days. I started off my day with coffee mixed with coconut oil and collagen peptides. I take this for energy before I go to the gym and work out. On days I work out early, I work out fasted. This drives your body into ketosis faster. After my workout, I had scrambled eggs, goat cheese, and sautéed kale. It was good post-workout fuel, and I was super satisfied, but knew I would be hungry again soon. For lunch, I had ground turkey, topped off with cheddar cheese and sour cream. Later on, I had coffee with coconut oil and collagen peptides. I needed energy…
Additional Fitness Activities
Olivia is also a fan of red wine. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. Running is another favorite stay-fit activity for Olivia. She loves running on the beach outside of her home in Isle of Palms, South Carolina. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. Olivia also told Greenville News that she loves to play tennis. According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. Olivia is also a golfer. A comprehensive review published in the British Journal of Sports Medicine found that golf’s health benefits are extensive, including mind, body, and even lifespan.
Balance and Moderation: A Sustainable Approach
Olivia emphasizes the importance of balance when it comes to her diet. You might find her drinking green juice or indulging in junk food on occasion.
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