Ivanka Trump, the businesswoman and former advisor, has recently offered glimpses into her evolving fitness routine, highlighting a shift towards strength training, a love for sports, and even delving into the world of jiu-jitsu. Let’s break down the key elements of her wellness approach:
From Cardio to Strength: A Transformative Journey
For many years, like many women, Ivanka’s workouts primarily revolved around cardio exercises, complemented by yoga and Pilates. However, since moving to Miami, she has embraced weightlifting and resistance training, which she describes as “transformative.”
Foundational Movements
Ivanka’s strength training philosophy centers around what she calls “foundational, time-tested, and simple movements.” These include:
- Squats: Target the lower back, glutes, and hamstrings, contributing to overall strength and speed.
- Deadlifts: Enhance multi-joint strength, engaging numerous muscle groups in a single, powerful movement.
- Hinges: These movements, like Romanian deadlifts, focus on the posterior chain, improving hip mobility and strength.
- Pushes: Exercises like push-ups and presses build upper body strength, targeting the chest, shoulders, and triceps.
- Pulls: Exercises like pull-ups and rows work the back and biceps, improving posture and upper body strength.
Prioritizing Form
Ivanka emphasizes the importance of proper form before adding weight to ensure safe and steady progress while maintaining the integrity of each movement. She also incorporates mobility work to enhance range of motion.
Weekly Schedule
Ivanka dedicates three to four days per week to strength training. This includes solo sessions and workouts with trainers like Sandy Brockman and Coach HM.
Fueling the Body: Protein Power
A critical component of Ivanka’s fitness transformation has been dramatically increasing her protein intake. She now consumes between 30 to 50 grams of protein per meal. This shift has been instrumental in building muscle and enhancing her overall strength.
Beyond the Gym: Sports and Activities
Ivanka has always been active and enjoys a variety of sports and outdoor activities with her family and friends. These include:
- Surfing: A recent passion that provides a full-body workout and a connection with the ocean.
- Racquet Sports: Such as padel tennis and pickleball, which offer a fun and social way to stay active.
- Swimming: A low-impact exercise that’s easy on the joints and great for cardiovascular health.
- Brazilian Jiu-Jitsu: A martial art that provides a “moving meditation” and self-defense skills.
- Other Activities: Hiking, walking, and golf contribute to her active lifestyle.
She also incorporates short, high-intensity interval training (HIIT) sessions, like sprints, to maintain cardiovascular fitness.
Jiu-Jitsu: A Family Affair
Ivanka and her family have embraced jiu-jitsu, a martial art focusing on grappling and ground fighting. Her daughter, Arabella, sparked the family’s interest in self-defense, leading Ivanka, her husband Jared Kushner, and their sons to train as well. Ivanka describes jiu-jitsu as a “moving meditation” due to its intricate movements and strategic thinking.
Diet and Lifestyle
Ivanka’s commitment to wellness extends beyond exercise to include a focus on diet and lifestyle. She wakes up early (around 5:30 a.m.), meditates daily, and drinks plenty of water.
Protein Shakes
Ivanka enjoys a morning protein shake with creatine, banana, cacao, Perfect Amino protein, and electrolytes.
Occasional Indulgences
Despite her healthy lifestyle, Ivanka admits to occasionally indulging in her favorite comfort foods, such as stews, sausage, noodles, and anything with melted cheese.
Kosher Diet
Ivanka and her family adhere to a kosher diet, a practice she adopted after converting to Judaism in 2009.
Trainer Insights
Sandy Brockman, Ivanka’s trainer, has shared insights into her workout routine, noting that Ivanka sticks to the same five exercises, adjusting the weight based on her goals. Brockman emphasizes that consistency and choices outside the gym are crucial for building muscle and staying lean.
Key Takeaways
- Embrace Strength Training: Weightlifting and resistance training can be transformative for building muscle and shifting body composition.
- Focus on Foundational Movements: Squats, deadlifts, hinges, pushes, and pulls are essential exercises for functional strength.
- Prioritize Form: Proper form is crucial for safe and effective workouts.
- Increase Protein Intake: Consuming adequate protein is essential for muscle growth and repair.
- Stay Active with Sports and Activities: Find activities you enjoy to make exercise a sustainable part of your lifestyle.
- Consistency is Key: Find a routine that works for you and stick with it.
- Listen to Your Body: Adjust your workouts and diet as needed to meet your individual needs and goals.
Ivanka’s fitness journey demonstrates that a balanced approach, combining strength training, sports, a focus on nutrition, and mindfulness, can lead to significant improvements in overall health and well-being.
