Zoe Saldana, the second highest-grossing film actress of all time, has captivated audiences with her roles in sci-fi, action, and fantasy blockbusters. She's known for portraying strong women on screen, inspiring many with her positive attitude, transparency, and discipline. From her striking portrayal of Neytiri in Avatar to her green-skinned assassin Gamora in the Marvel Cinematic Universe, Saldana's physical fitness is undeniable. This article explores the diet and workout strategies that keep Zoe Saldana in top shape, ready to take on any role the galaxy throws her way.
Saldana's Fitness Philosophy
Zoe Saldana's approach to fitness is all about efficiency and maximizing results with minimal time investment. As a busy actress and mother of three, she emphasizes the importance of finding workouts that are quick, intense, and effective. She doesn’t have time for hours at the gym. Saldana’s dedication to fitness is nothing short of inspirational.
Workout Regimen: A Blend of Strength, Cardio, and Flexibility
Saldana’s workout routine is a testament to the power of dedication and smart training. It’s not about spending hours in the gym; it’s about making every minute count. Whether you’re preparing for your next big role in life or simply want to feel your best, let Saldana’s approach inspire you to take that first step. After all, every action hero’s journey begins with a single rep.
Functional Strength Training
Zoe Saldana is a fan of functional strength workouts, which focus on movements that improve everyday activities and overall athleticism. She shared a workout that focused on 'functional strength and movement'. 'Doing workouts that get my neuromuscular system to activate has helped my body to work even more efficiently,' she captioned. 'Nothing better than feeling strong! Day 4!!!'
A key component of her training involves exercises that activate her neuromuscular system, helping her body work more efficiently. This approach is evident in a workout she shared, which included banded split squats, planks, single-leg Bosu-ball glute bridges, banded bear shoulder taps, and kettlebell swings. Zoe's trained with celebrity trainer Jason Walsh at Rise Nation for years, especially when preparing for the Guardians of the Galaxy and Avatar franchises.
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In one example of her workouts focusing on functional strength and movement, which she posted a video of, Saldana demonstrated a series of exercises designed to activate specific muscle groups and enhance overall body efficiency.
This full-body workout is tough, and it is made even tougher by the effective warm-up exercises that focus on the glutes, hamstrings, and back i.e., all the muscles that work together to make up the posterior chain. So, if you sit down at a desk all day hunched over your computer, this workout will certainly present you with a challenge!
The workout includes:
- Warm-up: This includes BOSU ball bridges with resistance band and leg pulses, standing banded leg pulses and mini-squats, and kneeling banded back squeezes and arm rotations. These movements help to activate muscle groups such as the glutes, shoulders, and back, preparing the body for more intense exercises.
- Main Workout - 1st circuit (core): Includes shoulder taps, alternate arms raises and walk outs.
- Main Workout - 2nd circuit (lower body): Includes Single leg BOSU bridge with pulse and leg raise and Reverse split squats on BOSU.
- Main Workout - 3rd circuit (upper body): Includes Slow chest lowers, Full press-ups on BOSU and Dumbbell chest presses.
- Finisher: Kettlebell swings.
It's recommended to do two sets of each circuit, but beginners should start with one set.
Interval Training and Cardio
Saldana incorporates interval training into her routine for its efficiency. She explained that she doesn’t have time for hours at the gym. Her workouts need to be quick, intense, and effective.
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This often involves 20-minute intervals, either at the gym or at home, where she runs in place for 30 seconds, then do squats, then carry a heavy medicine ball a few times in a row until I get my heart rate up. She does cardio and circuit training three times a week. That looks like 2-3 miles (3-5 km) of jogging or 5-10 miles (8-16 km) of cycling, 30-45 minutes on the cross-trainer or StairMaster, and circuits of squat jumps, plank push-ups, and burpees.
Pilates and Yoga
On alternate days, Saldana turns to Pilates and yoga to enhance her flexibility and core strength. She shared that Yoga isn’t just exercise for me. It’s a way to centre myself and find balance. Zoe loved Yoga, but also utilized pilates as well.
Training for Specific Roles
To get in warrior princess mode for Avatar: The Way of Water, Saldana told Vogue that she received archery and dance lessons, in addition to diving and breathing training with an instructor who had also taught Navy Seals how to hold their breath in performance capture tanks ‘so that by the time you’re ready to go and dive, you have enough oxygen in your bloodstream. You’re training yourself to let go of that panic when you go underwater.’
For her character Rita, Zoe, 46, used her background in dance training to prepare for the musical numbers. 'I can’t do 30 minutes of warm-up and just sprint right into choreography,' she said to Screen Daily. 'So it was [about] waking up my body and rehearsing extensively.'
Zoe Saldana's Diet: Fueling the Body for Performance
A workout routine is only as good as the fuel that powers it. Saldana’s diet is a blend of lean proteins, complex carbohydrates, and healthy fats. Well, Zoe stays fit and energized by eating lean meats and high-protein foods like turkey, chicken breast, and grilled fish. Zoe also tries to follow an 80/20 schedule. She eats healthy meals about 80% of the time, and she lets herself eat treats the rest of the time.
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Meal Preferences and Habits
Zoe eats a lot of eggs and vegetables for breakfast because she loves the protein that eggs provide. She’ll also sometimes eat avocado toast, which she tops with sliced tomatoes. She likes to serve meals with green juice in the morning. As a busy mom of three, Zoe doesn’t always have much time to prepare breakfast in the morning. So, she often makes quick but nutritious shakes for herself and her kids. Zoe also likes to have a mid-morning snack! She likes munching on some carrot sticks and berries!
Home Cooking and Cultural Influences
Zoe prefers to eat meals she (or her husband) cooks at home. She loves trying food from around the world, but she’ll always crave Caribbean dishes that she grew up eating, including rice and beans and grilled fish with vegetables. One dish that she grew up eating was her mom’s stir-fry fried rice. She updated the recipe for her family, and she now uses quinoa instead of rice. Zoe also likes making potato and shrimp salad. The dish was passed down in her family for generations. To make the salad, mix boiled eggs, potatoes, carrots, and cooked shrimp. She uses a tangy onion vinaigrette as a dressing.
Gluten-Free Approach
Zoe and her family try to eat mostly gluten-free. However, Zoe’s husband is Italian, and he wants to continue to enjoy some dishes from his home cuisine. Because of this, Zoe ends up eating a diet that’s about 80% gluten-free. She still eats pasta, bread, and breaded meats, but, most of the time, Zoe looks for gluten-free alternatives for dinner. One of her favourite dinner dishes is grilled honey ginger chicken. She eats the chicken with quinoa and zucchini. Yum! She also loves gluten-free pizza. She puts a lot of creativity and improvisation, into making the most amazing dough with quinoa or cauliflower flour, to make a happy, gluten-free family. When she’s eating out, she loves to head to a dim sum restaurant. She says she’ll eat anything steamed in a dumpling! For dessert, Zoe enjoys making coconut macaroons.
Mental and Emotional Well-being
For Saldana, fitness isn’t just about physical appearance. It’s a tool for mental clarity and emotional balance. When I work out, I’m not just training my body. She'd had aspirations to be a gymnast, but it was 'exactly what I needed to settle my restless mind'.
Working out for her mental health is something that she still does today. 'Yoga isn’t just exercise for me,' she shares with Journée Mondiale. 'It’s a way to centre myself and find balance.'
Advice for Others
- Find workouts you enjoy. If you’re having fun, you’re more likely to stick with it.
- Remember, the goal is progress, not perfection.