Even though Beyoncé has chart-topping records and has received countless awards, she actually still gets nervous before a performance, and is sometimes self-conscious about how she looks on stage.
In order to get ready for each grueling performance, she prepares for weeks, both physically and mentally. How does she do it?
She has the right outlook. Beyoncé knows that there isn’t a quick fix when it comes to a healthy lifestyle. “The truth is, it’s a lot of sacrifice. It’s more about your mental strength than physical strength. You have to push yourself. It doesn’t matter what trainer you have. And it doesn’t matter what program you’re on. You have to be healthy and make the right choices,” she says.
Be Time Conscious
Beyoncé is a fan of celebrity trainer Marco Borges, who trains her using his signature Power Moves philosophy. This system helps Beyoncé save time since it relies on exercises that work several muscle groups at once. She also saves time by interval training, alternating between sprinting and running while on the treadmill, to burn more calories in a shorter amount of time.
The “Black is King” star also relies on calisthenics, which is basically relying on your own body weight for toning and trimming, when she is on the go or doesn’t have access to gyms or workout equipment.
Being an opportunist isn’t always a bad thing. Although she may be busy, Beyoncé knows when she can fit in a few extra calorie-burning moves, like squats, lunges, and planks, no matter where she is.
This is a circuit workout she posted on Instagram
- Standing side crunches – 10 reps per side
- Full body sit up with a medicine ball – 20 reps
- Weighted alternating dumbbell punches – 10 per side
- Explosive lateral bench hops – 10 per side
- Forward lunges – 10 per side
These can be done in multiple sets.
Be Your Own Motivator
Whether it’s a picture of an Oscar by her treadmill or a dress she wants to fit into, Beyoncé always has a way to motivate herself to work out. And it’s no surprise that the singer uses music as one of her main workout motivations. “I’ll put on a song that I really like and do biceps curls with five-pound weights and just try to burn out,” she says. If music is an important component of your workout routine as well, give some of Beyoncé’s fast-paced anthems a try.
Beyoncé may have been one of the Master Cleanse’s most famous devotees, but she has since learned from her mistakes. “There are healthier ways to lose weight — I wouldn’t recommend it,” she told Elle about the deprivation cleanse she went on when dropping weight for her role in “Dreamgirls”. Instead, Beyoncé eats breakfast, salads for lunch, and a “light dinner” and allows herself a cheat day on Sundays, which often includes pizza with extra sauce and jalapenos as her toppings.
To replenish herself after a workout, the 40-year old typically goes for a plant-based protein smoothie full of pea protein powder, almond milk, frozen fruit, and spinach. In 2018, Beyonce announced that she was going to go vegan for 44 days in order to prepare for Coachella. For this, the “Drunk in Love” singer partnered with Borges, who created the 22-Day Revolution plan. The plan is centered around eliminating animal products from your diet for 22 days and most people on it also cut alcohol from their diet.
Embrace the challenge
Some of the “Lemonade” singer’s workouts and diets are no joke, but she doesn’t allow hard work to deter her from reaching her ultimate goal.
For example, in preparation for the Formation Tour, the singer and her trainer Borges focused on four main categories: endurance, strength, balance, and flexibility.
Here’s what they did:
- To improve Beyoncé’s endurance, they focused on sprinting and boxing.
- Beyoncé became stronger with dedicated strength training. Borges recommends doing kettlebell squat-and-presses. They target all major muscles.
- Single-leg step-ups to improve her balance.
- Stretching after every workout helped Beyoncé become ever more flexible.
The great thing about these tips is that they are universal no matter what your end goal is and can be adjusted to your liking.