Fit_Well_October_2017

Cover story

Rochelle took her resistance bands to Portugal

Start with feet hip-width apart, resistance band

around the middle of your thighs. Hold your

hands out in front, in a fist. Keeping back straight,

squat down. Hold, then return to starting

position. Repeat 20 times.

Pete says: Make sure you squat down low

and keep your chest up.

» Russian twists

Rochelle’s post-pregnancy moves

calories. Apart from her Nike trainers,
which she swears by, she mainly just
wears whatever’s close to hand.
‘When I first started training, my gym
gear was just black,’ admits Rochelle. ‘It
was so funny, I saw a quote on Instagram
that said, ‘When I go to the gym, I wear
black as it’s like a funeral for my fat.’’

‘A bath is all the

meditation I need’

It’s the same easy attitude when it
comes to relaxation – instead of full-on
meditation sessions, Rochelle relies on a
nightly bath once the children are in bed
for some much-needed ‘me time’.
‘Meditation doesn’t have to be sitting
down. This is your time,’ she says. ‘I’ve
worked out that that’s what I do when I
have a bath. It’s where I can just zone out.
That’s kind of all the meditation I need.’

‘It’s old-fashioned

willpower’

And so, for the foreseeable future,
Rochelle is planning to stick with Pete
and their sessions to ensure she gets
fitter and fitter. But she’s adamant there’s
no secret to getting back into shape after
pregnancy; it’s all just about hard work.
‘I guess it’s good old-fashioned willpower.
There is no secret to it, you just have to
stick to it, first of all. It’s a lifestyle. I think
if you’re fit and looking after yourself
then you’re doing it right. No crash diets,
no crushing the training.’
So while a big challenge could soon be
on the cards for the star, when it comes to
the future, there’s nothing that can scare
her off. ‘I’ve given birth to two kids; I feel
like I can do anything now,’ says Rochelle.
‘It can’t be worse than that, surely?’

Rochelle knows^

snapping back^

isn’t easy

1

Don’t pile on

pressure. ‘I started

exercising sooner after

Valentina, as I had more

energy. But with Alaia, I

waited about nine months,

as I didn’t feel ready.’

2

Get walking. ‘First of

all, put the baby in a

buggy and walk to assess

how fit you are feeling.

Don’t rush into anything.’

3

Use what you have

at home. ‘Do as much

as you can from home

because the gym is a really

overwhelming place if

you don’t feel good.’

4

Work around nap

times. ‘The best thing

with a newborn is to

exercise when they sleep.

Now, Valentina has two

sleeps in the day, so that’s

at least an hour each time

to play with. And rather

than sitting, do exercise in

front of the TV instead.’

5

Ignore social media.

‘Some people snap back

into shape immediately.

For some, that’s real life;

unfortunately it’s not mine.

Everyone gets so bogged

down by social media, so

it’s so important to be real.’

Rochelle did these on holiday

Lie on the floor and raise both

legs in the air. Keep your legs as

straight as possible and engage

your core. Raise legs until they

make a 90-degree angle with the

floor. Lower down and then

repeat 15 times. It helps to have

someone’s ankles to hold on to.

Alternatively, you could use a

sturdy chair or table legs!

Pete says: Make sure your knees

don’t bend. Don’t let your feet

touch the floor each time, just

get them as close as possible.

Rochelle’s top 5 tips for post-baby exercise

» Squats with resistance band

HIGlow High Intensity by Rochelle
Humes is available exclusively in
Superdrug stores and online at
superdrug.com, from £4.99 to £8.99.

Trainer Pete shows us how he gets Rochelle in such great shape

>> Find out more about Pete at

his Instagram site @pmacfitness

or visit pmacfitness.com.

In a seated position, keep

your back straight as you lean

back slightly. Lift feet off the floor,

heels together, and engage your core.

Keep arms long and twist to each side

holding the ball. Use your core to twist,

not the momentum of your arms, and

don’t hunch your shoulders. Do 20 reps – 10 each side.

Pete says: 6kg is a good starting weight. When it’s too light, you get too used to it.

Make sure the ball touches the floor each time, so you really twist your torso.

Good

for

oblIqUeS

Good

for

GlUTeS

» Leg raises

Wo r d s

Faye M Smith

Photos

Nicky Johnston

Styling

Sharna Valentine

Hair

Maurice

Flynn using L’Oréal Tecni art

Make-up

Francesca Neill using Bobbi Brown.

Rochelle

wears

: top, Asos; and shorts, Forever 21.

Stylist’s assistant:

Olivia Parker

Good

for

coRe