Penelope Ann Miller’s Diet and Workout

British trainer Jamie Milnes dishes out, in the latest issue of Viv magazine, his diet and workout program for actress Penelope Ann Miller that got her in top form for her role as Jessica Simpson’s boss in Blonde Ambition. On Milnes’ regimen of sensible eating and exercise, Penelope lost 10 lbs in 8 weeks getting this celeb toned and looking fabulous in time for her movie role. Penelope is a big fan of his workouts “I particularly like the lines on my abs and the whole way my body tightened up. Jamie’s workouts are constantly changing, and the exercises are challenging but also fun. So I never get bored or dread a session with him, even though I know it’s going to be a one-hour blitz. I leave de-stressed and energized.”

Penelope Ann Miller’s Diet Plan
During training, Penelope’s diet plan consists of 1600 calories with “a little fat, protein and carbs every few hours to energize, so you never go hungry.” Milnes adds “if you are trying to lose weight, get your carbs from fruit and veggies, and avoid white rice, pasta, and breads.”

• Breakfast
  Oatmeal with a handful of blueberries and raspberries, and low fat yogurt.
• Snack
  Half a bananna with almond butter
• Lunch
  Grilled chicken salad with tomatoes, light on dressing, no bread
• Snack
  Honeydew melon and cottage cheese, or turkey rolled around low fat cheese and bell peppers
• Dinner
  Grilled seasoned fish, steamed spinach with garlic, side salad with tomatoes
• Beverages
  Water and occasional glass of wine.

Penelope Ann Miller’s Workout that got her in top shape for her role in Blonde Ambition
For 2 months prior to filming, Penelope worked out 60 minutes 3 times a week with Milnes and 2 additional cardio workouts on her own.

• Day 1
  Warm-up: 10 minutes of stretching, light lunges, rotations with medicine ball, chopping moves and rope jumping.
  Circuits: 45 minutes of leg, core and upper-body exercises focused on the upper chest and back. Perform 1 set of 8-10 reps for each exercise without resting in between to complete 1 circuit. Repeat 1 or 2 times.
  Sample Circuit: Single-leg squats, push-ups on a rocker board, alternating with bent-over one-arm rows. Finish with 2 sets of crunches with medicine ball toss to complete each circuit.
  Cool Down: 5 minutes of stretching for all muscles worked.
• Day 2
  Warm-up: 5 minutes on a stationary bike at a slow pace.
  Cardio: 45 minutes on the bike a brisk pace.
  Cool-down: 5 minutes at slower pace on bike followed by 5 minutes of stretching.
• Day 3
  Warm-up: 10 minutes of agility ladder drills, footwork skills, zigzags, and hops to get mentally focused.
  Alternate either Running drills (20 minutes of various running techniques, skips, high knees, skipping for height, running with high knees, long strides, running at pace, intervals and speed work) or kick boxing drills (20 minutes of round, side and front kicks.)
  Core Stabilizing exercises: 15 minutes of hip workout, inner thighs and glutes. Perform 2-3 sets of 10-15 reps of exercises such as side-to-side walking with elastics on ankles, bridges for glutes, adduction and abduction work using pulleys and elastics, internal/external rotation of hips using elastics and pulleys.
  Upper body: 10 minutes of light workout including alternating pulley pulls, chopping movements and boxing.
  Cool down: 5 minutes of stretching for all muscles worked.
• Day 4
  Warm-up: 5 minutes of dynamic stretching
  Cardio: 45 minutes of moderate, steady paced, running
  Cool-down: 10 minutes of walking followed by stretching
• Day 5 Repeat Day 1, varying exercises for circuits
  Warm-ups: 10 minutes of dynamic stretching, light lunges, rotations with medicine ball, chopping moves and rope jumping.
  Circuits: 45 minutes of leg, core and upper-body exercises focused on shoulders and arms. Perform 1 set of 8-10 reps for each exercise without resting in between (except for setup) to complete 1 circuit. Repeat 1-2 times.
  Sample circuits: Squat with overhead press, dumbbell triceps moves on stability ball, side-arm raises with elastic band, abs on the ball.
  Cool down: 5 minutes of stretching for all muscles worked.

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