Here’s How to Stay Fit and Healthy

It may get easier knowing how to stay fit and healthy but the problem is maintaining it.

This is in accordance to what Falko Sniehotta said above. Falko Sniehotta is professor of behavioural medicine and health psychology at Newcastle University.

According to official UK guidelines, adults should do one of the exercises called strength exercises as well as 150 minutes of activity that seems moderate, or 75 minutes of activity that’s rather vigorous, on a weekly.

In this article, we’ll look at how Nicki Minaj one of the world best rappers stays fit, and how she manages to stay healthy.

As one of the top celebrities, she’s seen as a role model and she has also inspired many. Looking at her physique, we’re convinced that she takes extra care and consistency to achieve her aims regarding keeping fit and staying healthy.

We’ll look at her workout routines, diet plan and nutrition and supplements (brief reviews of these supplements are down below) so as to know how to stay fit and healthy.

Before we start, all the information put here are gotten from her interviews.

Nicki Minaj workout routine

Nicki minaj’s workout routine brings together lots of dance moves, cardio exercises, weight training and other kinds of workouts.

Her style is more of working on the lower body than concentrating on the upper body. Regarding cardio exercises, she does this three to four times on a weekly. According her, she said in one of her interviews that she never exercises quite often as many think she does.

However, she always visits the gym and always dwells on healthy balanced diet plan so as to stay fit and healthy.

This is one of the reasons why it is important to follow her on her workout routine in order to know how to stay fit and healthy.

Here’s Nicki Minaj Body Statistics

• Birth Year: 1982
• Birth Date: December 8
• Weight: 62 kg or 137 pounds
• Height: 5 Feet 2 inches or 157 cm
• Waist: 28 inches
• Breast: 40 inches
• Body Measurements: 40-28-45 inches or 102-71-114 cm
• Hips: 45 inches
• Dress Size: 12 US or 44 EU or 16 UK
• Shoe Size: 7 US or 37.5 EU or 5 UK

Nicki Minaj’s workout plan includes the following:

1. Dancing
2. Strength training
3. Cardio exercises
4. Upper body workout
5. Lower body workout
6. Full body workout

Dancing

Nicki Minaj included dancing in her workout plan. It is one of the important trainings on how to stay fit and healthy.

Almost every day, she would practice dancing for several hours. She would have to perform different dance moves as a show rehearsal is held.

In essence, dancing keeps her body in shape and fit. She gains a lot from staying fit. As a matter of fact, if you want a body like Nicki Minaj’s, then avail yourself at least an hour for dancing.

Here’s a video on workout video by ASAP Ferg & Nicki Minaj

Nicki Minaj Cardio Exercise

As revealed during one of her interviews, Nicki Minaj said she doesn’t do much cardio stuff, but at least three to four times in a week for at most 30 minutes.

One of the devices she uses during her Cardio exercises is the Elliptical machine. Many refer it as the cross trainer.

The cross trainer or the elliptical machine is what you should include in your weekly routine if you really want a body like Nicki Minaj’s.

Strength training

Nicki Minaj’s strength training takes place at the gym. She involves herself in this 3 to 4 times a week and this kind of workout combines full body workout alongside interval training.

She focuses on toning her upper body but puts more efforts in toning her lower body the more. In essence, getting muscular isn’t her thing as she wants her arms, chest and shoulders toned and not to gain muscles.

Upper body workout

Nicki Minaj’s upper body workout is taken from her strength training which includes the following:

1. Rows
2. Triceps pushdown
3. Push-ups
4. Bicep curls
5. Dumbbell press
6. Woodchoppers
7. Chest flyes machines
8. Lat pulldown

It is recommended you do 3 sets of each exercise and each should contain several reps at least. Nicki Minaj does this just to get her upper body toned.

Nicki Minaj’s Lower Body workout

These exercises Nicki Minaj does are only for her lower body and arm mostly linked to the thighs and glutes.

Some of the exercises she focuses on, regarding her lower body are lunges and squats.

The following are some of the exercises Nicki Minaj uses in her workout routine.

1. Lunges
2. Squats
3. Leg press
4. Leg curls
5. Weight squats
6. Step-up lunges
7. Call raises
8. Stiff-leg dumbell deadlift
9. Glutes kickbacks
10. Side kickbacks
11. Hip extension
12. Hyperextension
13. Hip thrust

You should not do all of them in one day. It is recommended you build these exercises into a 2 or 3 day program. The first place to train on the first day is the legs. On the day 2, train your hips and calves. Each set of 10 reps to 15 reps ought to be done three times.

Nicki Minaj’ Full Body Workout Routine

This type of workout routine always makes her tired but gets her body well-toned. To get this done, her trainer never allows Nicki Minaj and other clients to stop moving when she’s training them.

In order to know how to stay fit and healthy, you have to continue with the training so as to keep burning calories as long as they are present. Whether one hour or 2 hours, they all move around in order to get it right.

This is the same with Nicki Minaj especially for her full body workout. For each exercise, she spends at least 30 seconds to 40 seconds and then takes some rest for 10 to 20 seconds.

The rest period allows her body to rest. The following includes Nicki Minaj’s full body workout routine.

1. Squats
2. Jumping squats
3. Jumping Jacks
4. Burpees
5. Leg raises
6. Side to side squats
7. Push-ups
8. Crunches
9. Mountain climbers
10. Outer thigh raises
11. Side leg raises
12. Glute kickbacks
13. Twisted mountain climbers
14. Bridge kickbacks
15. Calf raise
16. Plank leg lifts
17. Donkey kick
18. Side plank leg lift
19. Plank jacks

Nicki Minaj’ looks tells us that she adheres to her workout plans quite effectively.

As we move forward on how to stay fit and healthy, we will discuss some tips, diet plan, nutrition and supplements.

Tips to grab on how to stay fit and healthy include the following:

1. You have to be consistent
2. Ensure you follow an effective exercise or workout routine
3. Remember to set realistic goals
4. Focus on making your plan fit for your life
5. Use the Buddy System
6. Always be happy
7. Get inspired. Let someone inspire you for example, Nicki Minaj
8. Remember to be patient

Diet Plan on How to Stay Fit and Healthy

Diet plan

Nicki Minaj eats low sugar and low starch foods. In essence, she’s following a low GI diet and she mostly eats fruits and vegetables and other high GI foods such as rice, bread, pasta. She said in one of her interviews that she doesn’t like exercise. She said when she needs to lose some weight, she’ll just cut out sugar and starch.

Nicki Minaj diet plan

Sample meal plan (breakfast)

• 1 mug green tea
• Chopped carrots
• Capsicum
• Fruits
• Celery

Sample meal plan (Lunch)

• Juices
• Prunes
• Sandwich made with 2 slices of grain bread, 3 slices of spinach, avocado, tomato and corn.

Evening Snacks includes

• Skimmed milk
• Almonds
• Dinner
• Green salad
• Veggies
• Lemon juice

Foods to eat are:

1. Green tea
2. Eggs
3. Rice
4. Salads
5. Vegetables
6. Fruits
7. Water
8. Burgers
9. Lean animal protein

Foods or what to avoid

1. Artificial additives
2. Fast food
3. Junk food
4. Refined sugar
5. Sugar
6. Starch
7. Processed foods
8. Empty calorie foods
9. Chemical ingredients

It is important to know that Nicki Minaj doesn’t do anything extravagant to achieve her fitness goals. However, she dwells more on foods that are quite nutritious and healthy. This is one of the ways on how to stay fit and healthy.

Recommended Program

Under this heading, it is important to engage yourself with this fitness programs because it is one of the efficient ways to stay fit and health. May I introduce “UNLOCK YOUR HIP FLEXORS” program to you.

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This program comes with two bonuses:

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Nutrition and Supplement

In addition to the abovementioned, Nicki Minaj takes supplements too. She believes that the most important thing is to get all the nutrients she needs.

The recommended supplements are:…

1. Blood Sugar Support Plus

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Not only that, but there are other ingredients that boost the effectiveness of grass-fed beef organ and give you a new lease on life.

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No other formula on the market does what Blood Sugar Support + does.

No other formula can revive your body’s natural function like this.

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Another supplement that will help keep you fit and health is:

2. Anti-aging – GENF20plus

As one ages, human growth hormones levels begin to go down or off and decrease in HGH correlates how quickly one’s body starts to age; appearance begins to derail (sagging, wrinkles, etc.), fat retention, sex drive, memory, energy levels etc.

GENF20Plus helps your body to naturally and safely bring back human growth hormones (HGH) of your youth, thereby reversing aging.

It is specially formulated dietary supplement known to release HGH. Formulated combination of nutrients, amino acids and peptides etc.

GENF20Plus is formulated to release HGH with the following benefits associated with Human Growth Hormones. Benefits include:

• Fat loss
• Brings back youthful vitality
• Fights aging
• More youthful appearance
• Increases metabolism
• Weight loss
• A super-charged s*x drive

GENF20Plus supplement is backed by Dr. Steven Lamm, M.D. (The Guest of ABC’s hit TV Show “The View”)

Note: The study did not measure for a direct increase in HGH.

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Source: fitnessreaper.com

Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.