Chris Hemsworth (seen here with his trainer, Luke Zocchi) hammers us into Superhero shape
We are all in this health crisis together—though standing six feet apart. Most people are now at least encouraged, if not mandated, to work from home, connecting to their office computers (or, in my case, the recording studio) remotely.
However, with this imposed self-isolation comes a whole other issue: The Quarantine 15. Yes, when the world is chaotic, that cries for Doritos and Little Debbies. There’s even a new drink: The Quarantini. Make mine a double!
Better yet, and something my head won’t regret the next morning, use this down time to tap into your inner Thor. And who better than the incredible Chris Hemsworth, who plays this superhuman character in the Marvel film series, to inspire us to boost our immune systems by reducing stress and prioritizing fitness. And look and feel Better Than Before in the process.
To that end, Chris has developed a one-of-a-kind at home workout system called Centr. “I feel so fortunate to have worked with incredible experts in the fields of health, nutrition, mindfulness and training,” he reveals, “so I thought, ‘Why not share that?’”
Why not indeed! “I’ve found that there’s not one essential ingredient to reaching my health and fitness goals,” he continues, “it’s all three—how I move, what I put in my body, and mindfulness—working together and helping me find balance. I believe we all have untapped potential. And we all need support to achieve our goals.” To that end, Centr puts the world’s best in the palm of your hand, to help you, as Chris exclaims, “develop a healthier body, stronger mind, and a happier life.”
Centr is customized to suit any fitness level, dietary and lifestyle needs. Its goal is to take the guesswork out of health and well-being. Accessible via iOS and Android apps, Apple Watch and online, the site offers daily workouts, meal plans, meditations and a 24/7 community offering support, extra tips and exclusive behind-the-scenes extras. Furthermore, it takes a holistic view: Train, Eat, Live. Says Chris, “Just tell my team what you want to achieve, and they’ll help you get there!”
Alas, Chris doesn’t make house calls in person! But what a remarkable team he has put together to help you reach your fitness goals! First and foremost, he tapped Luke Zocchi, one of the world’s leading experts in the health & fitness industry, to get his program up and running. It was Luke, in fact who is responsible for whipping Chris into superhero shape before his biggest movie roles. A friend of his since childhood who later became his personal trainer, Luke has been working with him over the course of eleven movies so far, and the team obviously shows no signs of slowing down.
The inside track
Luke learned that the best way to train Chris was to forget about shouting orders at him from across the gym and join in himself. “Because he is so competitive, I’ll go do my pull-ups, my push-ups, and next minute he’s behind me doing more than me,” Luke shares. “That is how I kind of trick him into doing things.”
Best known for his High-Intensity Interval Training (HIIT) and High-Intensity Resistance Training (HIRT) sessions, Luke included short bursts of activity that fire up the metabolism, followed by short ‘rests’ to help recovery, into Chris’ workouts. “They are time-efficient and effective at burning fat and increasing your cardio ability,” he contends.
Now he can do the same for you the via the at-home workouts offered on Centr. “The demand for simple home workouts, particularly body weight exercises that can be performed anywhere without machines, is skyrocketing amid the global COVID-19 pandemic,” he reasons. “And to meet this new demand, Chris and I are offering you some of our best kept health and fitness secrets.”
The following are a few of their recommendations to get you started, beginning with Luke’s simple tip for getting in shape:
“Try and move every day, more circuit training, more movement and less rest times in between sets,” he says. “Still do your weightlifting, but with more high-paced moves. It doesn’t have to be for an hour, but effective 20 to 40-minute sessions.”
No-fail workout fuel:
“It’s easy to reach for a processed protein bar or shake as you rush out the door, but there are better ways to power your workouts that won’t break the bank or keep you chained to the kitchen,” he advises. “When you’re going hard most days of the week, you may think that a few supermarket protein bars won’t hurt. But know that what you put into your body is just as important as what you put your body through in the gym. Without following up with good nutrition, you are not going to get the results. You will lose weight and you will get to a certain point, but you’re not going to get that step closer to where you want to be.”
“I am not going to spend two hours in the kitchen making some fancy thing?” Not if he can whip up something that tastes pretty good in a fraction of that time. “I am all about that,” he laughs. Try his Chocolate Protein Mousse, for example: it tastes like a dessert but is packed full of nutrients and takes about 10 seconds to prepare. (Well, six minutes.) One scoop of protein powder, three tablespoons of Greek yogurt, whisk until smooth, then sprinkle with some walnuts, goji berries and coconut.
“I prefer to eat real food when possible but when I’m pushed for time a protein shake is great,” he adds. “Tossing in some green vegetables and good fats alongside your protein powder will give your smoothie a serious kick.”
The following are what Luke and Chris call their “Essential Exercises!”
Bicycle Crunches—10 reps
Lying on your back with your knees bent at a 90-degree angle and your hands touching the side of your head, engage your abdominal muscles to prepare for the movement. With control, straighten your left leg while bringing your left elbow to your right knee. Pause briefly before lowering your elbow and returning your leg to that start position, while simultaneously extending your right leg and raising your right elbow to left knee. This is one rep. Perform this exercise slowly and with control to increase the intensity.
Dumbbell Thrusters—10 reps:
Begin standing, holding a dumbbell in each hand. Keep your heels and toes in contact with the floor for the whole movement. Sit your hips back and down into a squat, before standing up tall while pressing the dumbbells overhead. In the top position your hands should be above your shoulders. Lower the dumbbells to return to the start position. This is one rep.
Push-Ups—10 reps
Start lying on your stomach with your feet together and your hands positioned just wider than your shoulders. Brace your core (squeeze your glutes and abdominal muscles,) before pushing away from the floor. In the top position your arms should be extended with a straight line from your shoulders to ankles. With control lower yourself, stopping before your chest touches the floor. This is one rep. To reduce the difficulty, perform the exercise on your knees.
Cross Climbers—10 reps
Start in a high push up position with your hands just wider than your shoulders, arms extended, and a straight line from your shoulders to ankles (or knees). Bring your left knee toward your right elbow (touch it if you can) and return to the start position. Repeat on the other side. This is one repetition.
Walking Planks—10 reps
Take the plank position with your weight supported on your forearms and toes, your elbows beneath your shoulders, and your core muscles engaged (squeeze your glutes and tense your abdominals.) Take your right arm from the floor, placing your hand below your right shoulder. Push up with your right hand while raising your left arm and placing it beneath your left shoulder. The top position resembles a narrow push-up. Return to the start position. This is one repetition. Complete the next repetition by leading with your left arm.
“I believe we all have untapped potential. And we all need support to achieve our goals,” Chris concludes. “Centr puts the world’s best in the palm of your hand, to help you develop a healthier body, stronger mind, and a happier life.”
So everyone, you heard it from Thor himself. Now stay well and strong—and quarantine on!!
For more workouts and health tips and tools, go to Centr.com
