Natalie Portman, a name synonymous with talent and dedication, has captivated audiences for decades. From her early roles to her recent appearances at Cannes in stunning Dior ensembles, Portman consistently showcases a commitment to her craft and well-being. Standing at 5’3″, the Oscar-winning actress is celebrated for her impressive physical transformations for various roles, demonstrating the diverse range of her fitness habits. Let’s delve into the fitness habits that keep Natalie Portman in top form.
1. Running for Zen
With a demanding schedule and the responsibilities of raising two children, Portman finds solace and meditation in running. She aims to run three times a week. Her trainer, Naomi Pendergast, incorporated running into her Thor training, including scenic runs and treadmill sprints.
2. Gyrotonics for Movement
Portman incorporates gyrotonics into her routine, a Pilates-like exercise that integrates principles from yoga, dance, gymnastics, swimming, and tai chi. Pendergast describes it as a method that enhances joint movement. Portman enjoys trying various classes, depending on what’s available.
3. Strength Training
To prepare for her role as the Mighty Thor in Thor: Love and Thunder, Portman engaged in heavy weight training. This was a significant shift from her Black Swan preparation, where she aimed to be as small as possible. The strength training focused on building a well-rounded physique, combining traditional exercises with balance, mobility, and stability work.
Sample Thor Workout
Here’s an example of a workout session inspired by Portman’s Thor training, designed to build overall strength and flexibility. It is recommended to warm up before starting.
- Superset 1:
- Dumbbell Row: 10 slow reps
- Bodyweight Offset Push-Up: 10 slow reps
- Rest: 90-second Lat Stretch
- Superset 2:
- Dumbbell Reverse Fly: 10 slow reps
- Dumbbell Seated Shoulder Press: 10 slow reps
- Rest: 90-second Back Stretch
- Superset 3:
- Standing Dumbbell Arm Raise (Palms Up): 20 slow reps
- Assisted Pull-Ups: 6-8 controlled reps
- Rest: 90-second Roll-Up Stretch
- Superset 4:
- Dumbbell Bicep Curl: 10-12 reps
- Dumbbell Triceps Press: 15 reps
- Rest: 90-second Upper Body Rotation Stretch
- Cardio:
- Boxing and Skipping: 4-5 sets of 2 minutes of boxing and 1 minute of skipping
- Core:
- Abdominal Plank on Elbows: 1 minute
- Side Plank on Elbow: 1 minute each side
- Basic Curl: Focused on pelvic control
- Stretching:
- Foot, leg, and hip stretches
Building Upper Body Strength
During her Thor training, Portman focused on building her upper body three times a week. This involved exercises for her arms, back, and chest, along with boxing, skipping, and running.
- Dumbbell rows
- Push-ups
- Goblet squats
- Dumbbell shoulder press
- Chest press
- One-arm rows
- Curls
- Lateral raises
- Band pull-aparts
4. Injury Prevention and Recovery
Portman dedicates time to injury prevention, incorporating Pilates-based exercises, stretching, release work, and balance exercises. These sessions ensure joint agility and prevent injuries. During her Thor training, two days a week were dedicated to injury prevention.
Rest and Recovery
Portman’s recovery routine includes infrared saunas and massages to prepare her body for upcoming training. Finding recovery tools that work for you is essential.
5. The Vegan Diet
Portman has been a vegetarian since childhood and turned vegan after reading “Eating Animals” by Jonathan Safran Foer. A vegan diet is central to her lifestyle, influencing her food choices. She credits her vegan diet and water intake for her skin.
Protein Intake
To support muscle growth for Thor: Love and Thunder, Portman increased her protein intake through vegan protein shakes and a carefully planned diet. Her daily meals included oats with berries and a protein shake for breakfast, falafel with salad and a protein shake for lunch, and vegan curry with a protein shake for dinner. She also had snacks like nuts, fruit, or coconut yogurt with seeds between meals.
Sample Diet for Thor
- Breakfast: Oats with berries and a vegan protein shake
- Lunch: Falafel with salad and a vegan protein shake
- Dinner: Vegan curry and a vegan protein shake
- Snacks: Nuts, fruit, or coconut yogurt with seeds
6. The Black Swan Transformation
For her role in Black Swan, Portman underwent a dramatic transformation, losing 20 pounds in six months. She followed a strict vegan diet of 1,200 calories per day and rigorous ballet training. Her diet primarily consisted of small portions of carrots and almonds, sometimes limiting herself to one or two meals a day. She also swam a mile a day, combining front crawl and breaststroke, followed by two hours of ballet exercises and resistance work.
7. Mindful Eating and Lifestyle
Portman emphasizes the importance of a balanced and sustainable approach to eating. While she maintains a vegan lifestyle, she focuses on nutrient-dense foods and overall health.
8. Consistency and Determination
Naomi Pendergast praised Portman’s determination and focus during her Thor training. Portman consistently attended scheduled sessions and gave her best effort, even when tired.
9. Adaptability and Enjoyment
Portman’s fitness approach involves adaptability and incorporating activities she enjoys, such as running. Finding enjoyment in your training makes it more sustainable.
Portman’s approach to fitness is a testament to her dedication, discipline, and adaptability. Whether preparing for a demanding role or maintaining her overall well-being, she integrates various exercises and mindful practices into her daily life.
