As an elite personal trainer working with high-profile clients, one of the most exciting and challenging projects I’ve worked on is preparing celebrities for the tough trials on I’m a Celebrity… Get Me Out of Here!
It’s not just about getting them in shape—it’s about transforming their bodies and minds to face extreme physical and psychological challenges. Here’s a breakdown of how I train celebrities for the show, alongside some practical takeaways that you can implement right away.
Strength Training: Building a Foundation
Training for I’m a Celebrity, which needs to focus on functional strength and endurance. The trials demand not only muscle power but also the ability to maintain strength under extreme conditions—such as pulling your weight during high-intensity obstacles or lifting heavy objects in the jungle.
Key exercises:
• Turkish Get-Ups
• Deadlifts and Squats
• Pull-Ups
• Dips
• Push-Ups
Functional Training: The Secret Weapon
Incorporating functional training is a game-changer for celebrity prep. Functional training includes exercises that mimic the movement patterns we use in everyday life—lifting, pulling, pushing, and bending. This ensures that the body functions effectively both in the gym and in real-world situations like handling the intense challenges on the show.
Functional training also helps reduce the risk of injury by improving stability, mobility, and balance, which is essential for maintaining performance throughout long, challenging trials. While compound moves focus on strength, functional training enhances overall movement and flexibility, making the body more resilient.
Examples of simple functional exercises:
• Single-Leg Romanian Deadlifts
• Kettlebell Swings
• Rotational Throws
• Step-Ups with Dumbbells
Combining functional training with compound movements like squats and deadlifts ensures a well-rounded fitness program. Compound exercises, such as squats and bench presses, target multiple muscle groups simultaneously, helping to build raw strength and muscle mass.
Endurance and Survival Conditioning
Training for I’m a Celebrity also requires solid endurance. Celebrities need to perform physical tasks for prolonged periods, often in difficult conditions. This is where circuit training and survival conditioning come into play.
Key exercises:
• Bodyweight Circuits
• HIIT (High-Intensity Interval Training)
Takeaway Tip: Incorporate HIIT 3 times a week with bodyweight exercises to improve stamina and fat-burning. Sessions should last 20-30 minutes, pushing your limits with each cycle.
Reflex Training with BlazePod
Another essential part of training is reaction time and mental agility—two factors that are often overlooked but crucial in I’m a Celebrity challenges. The ability to react quickly under pressure is key, whether it’s for challenges that involve a timed response or when you need to make quick decisions during an obstacle course. BlazePod Flash Reflex Training is a powerful tool to enhance reflex speed and cognitive processing.
Takeaway Tip: Quick reflexes can be the difference between success and failure in fast-paced tasks. Incorporate BlazePod into your training for better coordination and faster reaction times.
Mental Resilience: Overcoming the Ultimate Test
Physical preparation is vital, but mental resilience is what separates the contestants who thrive from those who falter. The mental challenges on I’m a Celebrity are intense, and maintaining focus and composure in high-pressure situations is key.
Practical mental resilience exercises include:
• Breathing Techniques
• Mindfulness and Visualisation
Takeaway Tip: Practice mindfulness or meditation for 10 minutes a day. This helps in stressful situations and boosts overall mental clarity.
Fasting for Mental and Physical Performance
Intermittent fasting (IF) is another tool I use to help my clients maximise their mental focus and endurance. Research has shown that fasting can improve cognitive function and fat metabolism, making it a great strategy for preparing for the grueling challenges in I’m a Celebrity….
Takeaway Tip: If you’re new to fasting, start with a 12-hour fasting window (e.g., 7pm to 7am) and gradually extend it to 16 hours as your body adjusts. Make sure to stay hydrated and focus on whole foods during your eating windows.
When to Start Training and How to Maintain in Camp
The best time to start training for I’m a Celebrity is at least 3 months before the show begins. Once in camp, maintaining fitness is a challenge, but simple bodyweight exercises can help keep the body primed.
Takeaway Tip: While in camp, aim to do a 20-minute full-body bodyweight circuit every day. It’s essential for mental clarity and staying physically prepared for any surprises in the jungle.
Conclusion: Transform Your Body and Mind
By following a strategic combination of strength training, endurance conditioning, BlazePod reflex training, mental resilience techniques, and functional movements, you too can prepare your body and mind for any challenge that comes your way. With commitment, the right training methods, and a resilient mindset, you’ll emerge stronger and more confident—just like my clients preparing for I’m a Celebrity… Get Me Out of Here!
Ready to Take Your Training to the Next Level?
If you’re serious about taking your fitness journey to the next level, whether you’re preparing for a personal challenge or want to train like a celebrity, get in touch with me here. Let’s create a customised plan that will help you achieve your goals.
Remember, work smarter, not harder, and don’t ever complicate it.
*Please note: Due to NDA (Non-Disclosure Agreements), I am limited in sharing certain detailed information regarding specific client training programs and experiences.
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