Shakira, the Colombian singer known for her captivating voice, iconic dance moves, and enviable abs, has been a prominent figure in the music industry since the late 1990s. Her fitness and physique have become just as recognizable as her music. This article delves into the details of Shakira's diet and exercise routine, revealing the secrets behind her enduring energy and toned physique.
Dance: A Cornerstone of Shakira's Fitness
Dance is not just a performance element for Shakira; it's a fundamental part of her fitness regimen. Her workouts, designed in collaboration with her longtime trainer Anna Kaiser, combine dance, strength training, and cardio.
Kaiser emphasizes the importance of separating strength and dance training. However, she incorporates dance-cardio into most sessions. She teaches Shakira dance routines that the singer then uses in her performances and choreography. This approach is not only fun but also effectively boosts stamina and endurance.
According to Kaiser, "The dance is meant to elevate and boost the efficacy of the strength training we’ve just finished because at that point your muscles should be fatigued… there’s so much going on that by the time we get to dancing, it’s really pushing her endurance and stamina because of everything she’s already accomplished that day."
Interestingly, a 2003 study in the New England Journal of Medicine found that dance was one of the most effective activities for improving cognitive function in older adults, surpassing activities like reading or crosswords. Kaiser emphasizes that the key lies in learning movement in the moment and translating visual cues into physical actions.
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Strength Training: Building a Strong Foundation
Beyond dance, Shakira's routine includes dedicated strength training sessions. After her dance-centric moves, she moves on to a strength session that involves a combination of heavier weights (around eight to ten pounds, or 3.6 kg to 4.5 kg) and burnout exercises.
Kaiser prioritizes low-impact cardio and strength training, incorporating lighter weights and higher repetitions, similar to her online sculpt workouts. The goal is to engage Shakira's brain while keeping the movements low-impact. Kaiser also utilizes compound moves.
These exercises engage multiple muscle groups simultaneously, increasing the workout's intensity and calorie burn. This approach ensures that even when it's not a dedicated cardio session, Shakira still benefits from increased energy, improved circulation, mental clarity, and a "happy factor."
The Importance of Low-Impact Cardio
Shakira's cardio is more low-impact. She enjoys learning new ways of moving while keeping it low-impact. This approach is particularly beneficial as it reduces the risk of injury while still providing cardiovascular benefits.
A Glimpse into Shakira's Weekly Routine
Kaiser recommends building a weekly routine around two to three strength workouts. While low-intensity sustained cardio sessions like walking, running, or cycling are easy to fit in, strength training is crucial for maintaining and building muscle, especially after the age of 40. Shakira, being 47, benefits significantly from prioritizing strength workouts.
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Her strength training sessions typically involve a combination of lifting weights and short bursts of cardio, using dumbbells, resistance bands, and bodyweight exercises. Kaiser typically maintains the same workouts for two weeks before introducing changes, allowing Shakira to focus on proper form and technique.
Staying Consistent: The Key to Long-Term Success
Consistency is a cornerstone of Shakira's fitness journey. While her motivations for working out may shift over time, her routine remains consistent. Whether she's preparing for a world tour or simply maintaining her overall health and wellness, Shakira prioritizes regular exercise.
Kaiser emphasizes that consistency is key. As long as Shakira maintains her routine of working out four to five days a week, she can effectively maintain her fitness levels.
Shakira's Diet: Fueling Her Body for Success
Shakira's abs are not solely the result of her workouts; her diet plays a crucial role. Kaiser emphasizes the importance of eating nutrient-dense foods and fueling muscles after workouts. Shakira typically starts her day with an omelette and greens, followed by a protein-rich salad for lunch, and a small dinner of steamed vegetables and protein.
She also snacks on nutrient-rich foods like fresh soups, vegetables, and protein shakes, ensuring she eats something every two to three hours to maintain energy levels. Kaiser highlights the importance of consuming protein within 45 minutes after workouts to build lean muscle and facilitate fat burning.
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In the past, Kaiser had to monitor Shakira's "drawer of sweets" closely. However, Shakira now understands the impact of sugary foods on her well-being and makes healthier choices.
Diet Plan
- Breakfast: Omelette and greens, or avocado with olive oil, tomato, sea salt, and a smoothie with berries, plant protein, and greens.
- Lunch: Fish and fresh vegetables or a salad with lots of colors.
- Afternoon Snack: Soup (artichoke, leek and eggplant, or carrot ginger) with a side of cucumbers with lemon and salt.
- Dinner: Fish and veggies, or pork chops (one of Shakira's favorites).
- Treats: Pure dark chocolate with little to no sugar.
The Mind-Body Connection: Engaging the Brain During Workouts
Kaiser emphasizes the importance of connecting the mind and body during workouts. By focusing on the muscles being worked and learning new movements, individuals can enhance their workout's effectiveness. Shakira is known for her insatiable appetite for knowledge and her enthusiasm for understanding the reasoning behind each movement.
Shakira's Approach to Skincare
In addition to diet and exercise, Shakira also prioritizes skincare. Her routine is simple but effective, focusing on vitamin C serum and sunscreen. She uses vitamin C serum to stimulate collagen production and even out her skin tone. For sun protection, she uses a high broad spectrum SPF of no lower than 100.
Anna Kaiser: The Trainer Behind Shakira's Success
Anna Kaiser has been working with Shakira for over a decade, helping her maintain her fitness and adapt her routine to her changing needs. Kaiser's approach focuses on creating a comprehensive workout plan that incorporates dance, strength training, and cardio, while also emphasizing the importance of nutrition and mental well-being.
Kaiser's fitness platform, Anna Kaiser Studios, offers classes that mirror Shakira's training style. These classes are available through various packages, including 30-day training packages, streaming memberships, and in-person sessions at the studio's New York City-area locations.
Key Takeaways from Shakira's Routine
- Consistency is key: Shakira's commitment to regular exercise is a major factor in her success.
- Variety is important: Switching up workouts keeps the body and mind engaged.
- Dance is a powerful tool: Incorporating dance into a fitness routine can improve both physical and cognitive function.
- Nutrition matters: Eating a balanced diet with plenty of protein is essential for fueling workouts and building muscle.
- Mind-body connection: Engaging the brain during workouts can enhance their effectiveness.