Chontel Duncan is sharing her new glute workout – in her exercise clothes. In a new social media post the fitness trainer and influencer flaunts her amazing figure in a two-piece exercise set while unveiling “The Glute Project,” her new workout. “A 15 week project designed to sculpt, strengthen & lift your glutes into their best shape,” she wrote in the Instagram caption adding that it’s “low impact,” “can be completed in a standard home gym set-up,” and at “beginners and intermediate levels.” How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
Breakfast
Chontel Duncan/Instagram
Chontel shared her day-on-a-plate with Beauty Heaven. For breakfast she fuels up with protein and healthy fiber. “Oats cooked with water and topped with sugar-free maple syrup, with a long black coffee,” is her usual meal. “Plus a WPI or WPH (whey protein isolate or whey protein hydrolysate] shake, mixed with just water and ice,” she said. Why should you have protein in the morning? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Mid-Morning Snack
Chontel Duncan/Instagram
Next up? A mid-morning snack to keep her going. “Either rice cakes with 50 per cent fat-free butter and vegemite, veggie sticks with hummus, beetroot dip and avocado dip, fruit salad or another protein shake,” she says.
Lunch
Next up, lunch. “A mushroom burger!” she says. “Topped with lettuce, tomato, grilled onion, grated carrot, beetroot, avocado, low-fat cheese, American yellow mustard and Fountain low-sugar tomato sauce (phew!). On a wholegrain or rye bun.”
Afternoon Snack
After lunch and before dinner she stays satiated with an afternoon snack. “Either rice cakes with 50 per cent fat-free butter and vegemite, veggie sticks with hummus, beetroot dip and avocado dip or fruit salad,” she writes.
Dinner and Dessert
For her final meal of the day, she cooks up a yummy asian inspired dish. “Tofu and veggie stir-fry using either egg thin noodles or basmati rice. Flavoured with coconut aminos, garlic, ginger, chilli, lime and honey,” she says. Then, for dessert, she has Fit Lato ice cream.
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Her Top Tip with Exercise? Just Start!Shutterstock