She credits her participation in Dancing on Ice and ITV’s The Games in 2022 as catalysts for her newfound focus on building strength.
Building Strength
Millarini started working with her personal trainer, Laura Palacio, to focus on strength training. She notes that seeing gains in strength and muscle definition can be addictive. Millarini is passionate about highlighting the importance of strength training, particularly in midlife, given the resurgence of the “ultra-thin” trend.
Millarini’s workout routine typically consists of three to four gym sessions per week, each lasting 30-40 minutes and focusing on a different body part. She uses free weights, such as kettlebells, and also runs when she can, but never more than three 5ks a week.
Favorite Strength Moves
Millarini swears by compound movements, which work multiple muscle groups at once. She uses free weights for deep lunges, goblet and sumo squats, and deadlifts. Her personal trainer, Palacio, notes that compound exercises develop coordination, stability, and control, which are essential for building strength and muscle.
Millarini’s highest deadlift was 75kg while training for The Games. She believes that compound exercises are more effective than isolated movements because they help improve overall movement and confidence.
Daily Movement
Millarini incorporates regular movement into her daily routine, including 20 push-ups and a two-minute plank every morning. This approach, known as “exercise snacking,” has been shown to offer real benefits, particularly for older adults. A study published in the British Journal of Sports Medicine found that short bursts of activity improved muscular endurance in older adults.
She notes that strength training and nutrition are closely linked and that it’s essential to fuel your body with the right foods to support your training.
Millarini follows a plant-based diet and gets her protein from sources like eggs, fish, and cottage cheese. She also emphasizes the importance of sleep and nutrition, noting that you can’t “run on empty” if you’re doing regular exercise.
Palacio echoes Millarini’s views on nutrition, stating that it’s essential to eat enough to support strength training and to consume sufficient protein to support muscle recovery. By combining strength training with a balanced diet and regular movement, Millarini has developed a lifelong approach to building strength and improving her overall health.
