The Next Step Star Briar Nolet In Workout Gear Is “Embracing the Slow Burn”

Brie Larson is dancing her way into spring. In a new social media post the Marvel star shows off her fit figure in workout gear during a session in a dance studio. “It’s always a win when work means getting to move my body,” she captioned the series of Instagram snaps. How does the star approach health and wellness? Here is everything you need to know about her (hardcore) approach to fitness.

1. She Stretches

"Stretching is a huge part of exercise," Brie explained in a YouTube video. "This is great for mornings, before workouts, as you're winding down your day, or, if you're somebody like me who's spending the majority of their time at a desk looking at Zoom all day, it's good to incorporate a couple of stretches and be kind to yourself,” she added. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

2. Celery Juice

Brie is a fan of celery juice. "I hold my stress in my stomach and this feels very soothing/healing in my opinion," she said in one of her Instagram Stories.

3. Lifting Heavy Weights

Brie relies on trainer Jason Walsh to keep her in great shape. She isn’t afraid of lifting (and pushing) heavy weights – like the time she pushed a 5,000 pound Jeep down the street. “Pushing myself past my limit, honey! Doesn’t always look pretty but gosh it feels amazing,” she wrote in a post, asking her trainer, “how heavy were these again?”

4. She Eats Healthy, But Cheats

Because of her intense training, Brie fuels her body with the food it needs to sustain her hardcore workouts. However, cheat meals – like soft pretzels, fried mozzarella sticks, and ice cream – are also part of her diet.

5. She Shuns “Conventional” Workouts

You won’t find Brie at the gym doing traditional lifts. “Even after years of training, I still try to find ways to get out of working out. Luckily @risemovement keeps me motivated by prefacing a new move with ‘this will be fun,’” she captioned one of her Instagram posts. “My #AntiHero trait? Refusing conventional workouts,” she captioned a clip of herself pushing a cart with a lot of weight.

6. “Sauna, Massage, Nature” Are Part of Her Self-Care Routine

“Sauna, massage, nature” are three forms of self-care that Brie relies on, she revealed a recent photo of herself during a wellness getaway at Wilderness Reserve. “Morning sweat session 101: must include selfies,” she added in another post.

7. She Started Dancing in 2022

In 2023, Brie revealed in an Instagram post that she was dancing a whopping seven hours per day. “Over the holidays last year, my inner voice was telling me to dance,” she wrote. “I don’t have a dance background, so these thoughts were strange to me. But it felt like something inside of me wanted to come out.” She danced like it was her job. "Every day we’d get up at 5am to get to the studio by 7:30am. There, we’d work on building a dancer. Flexibility, strength, weight transfers, spirals, breath, fascia, rooting - my experience was expanding," Brie continued. "Thank you to my body for growing with me!” Why is dancing great for your body? Not only does it build strength and promote flexibility, but helps you lose weight and even promotes cardiovascular function. A 2016 study published in the American Journal of Preventive Medicine determined that people who engaged in moderate-intensity dancing were 46 percent less likely to develop heart disease or die from it than non-dancers. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

1. Sweating For Good Headspace

Greene previously talked about her love for Rise Nation workouts in Los Angeles. “Mentally, for me, it’s so important. It really keeps me kind of sharp and focused,” she told Women’s Health. “I kind of alternate between doing the Versa classes and strength training and I’m waiting for the day that I can do them both in one day! It’s always that thing where, even when I don’t go to the gym, if I’m just sweating and being active – even if it’s not an intense session – I always feel so much better and things are much more organized in my head.”

2. Fueling Her Workouts

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Greene eats to fuel her workouts. “I used to have to have breakfast, but it was, like, yogurt,” she told Women’s Health. “Now I have to have two pieces of wholegrain toast and almond butter, honey and bananas on top. That would bother some people because it’s got a decent amount of fat, but you have to recognise that it’s fuel; it doesn’t matter if I’m putting calories and fat into my body – I need it to do the type of strength training that I like to do.”

3. Postpartum Fitness

Greene was careful about jumping back into her workout routine after welcoming daughter Kingsley Rainn in September 2022. "I wanted to feel fully back into my body… I really wanted to focus on making sure that I gave myself enough rest for everything to go back into place, and made sure that I wasn't trying to jump back into where I was and hurting myself," she told PEOPLE. "I feel like there's this idea that you are cleared after eight weeks and you can just jump back in, and that is so far from the case. I think it's really damaging to a lot of people.”

4. Learning Self-Confidence

Greene has learned to become comfortable and confident in her own skin. “I don't know that I've ever met someone who hasn't had some type of insecure moment or stage,” she told HuffPost. “You're growing and you're learning, and some days are good and some are bad. I'm definitely the most comfortable in my skin than I've ever been. I understand that a lot of things aren't the end of the world.”

5. Gym Owner

Greene and husband Paul Khory opened their own gym NexGen Fitness in Sherman Oaks, CA, and she is thrilled her daughter will grow up being familiar with the place. “She was just running around this place that holds so much importance to all of us,” she told PEOPLE. “She’ll grow up understanding and have such a toolbox for mental health and physical fitness and reproductive rights, and that’s such a cool thing to be able to give all that to your daughter. It’s much more fulfilling to put your name and your face behind something that you truly care about."

1. Self-Care Exercise

Burns considers working out the ultimate form of self-care. “I love getting outside in the morning,” she told Women’s Running. “It helps me start my day with a really healthy outlook and with a great endorphin rush. Selfishly, I love getting up and getting it done. I grew up in a fit family, and my parents set a really great example for me. I never thought, ‘Oh, I have to go work out.’ It was more of a lifestyle. I’m all about the idea of elongating my life by doing little things. If it’s a busy week, I’d rather carve out 10 or 15 minutes to exercise rather than wait for the timing to be perfect.”

2. Outdoor Workouts

Burns loves hiking, sprinting, and swimming. “I live in the city so, when it’s workout time, I seek out nature,” she told Healthy Living. “It’s one of the best things about living in Cali. You have the mountains and the ocean at your fingertips, even in the same day if you want! The weather is pretty much beautiful year round, so there are NO excuses not to get out there and make it happen. My favorite core workout? SUP! Aka, Stand Up Paddling. Some of my friends take the boards into big waves, but you can get a mean workout on one of these boards, even on a lake.”

3. Banana-Almond Smoothie

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Burns enjoys coffee and green smoothies for energy throughout the day. “I’m a coffee addict. I’ll have a hot latte in the morning, but then, when it reaches room temperature, I’ll pop it in the fridge and have the rest as iced coffee in the afternoon,” she told Women’s Running. “I’m a big smoothie girl. My go-to is a green smoothie with banana and almonds. I also eat a lot of oatmeal, especially when it gets cold outside. I like to get creative with my oatmeal by sneaking in a little vanilla and cinnamon and brown sugar, in moderation.”

4. Don’t Forget To Stretch

Burns knows how important stretching is before workouts. “A big one we often forget… Stretch!” she told Healthy Living. “Sometimes you have to treat your body like a kid. You need to give it a heads up about what the plan is going to be. Like, “Hey body, you’re about to climb a mountain, so let’s warm up, prep those muscles and stretch it out.” You may need to motivate and encourage your body before you take on the challenge.”

5. Diving Accident

Burns, who survived a near-fatal diving accident in 2005, is a strong believer in destiny. “Maybe that’s my way of accepting that maybe there is a plan already laid out for us in some way,” she told The Mercury News. “And it’s probably married to the choices you make along the way and where that leads you … I believe in something greater than flesh and bone. It’s always been something I’ve experienced, even as a child. There’s a bigger driving force and purpose to everything — or maybe that just means I’m a hopeless romantic. I’ve always felt — even in my tragedies — that I have walked in some kind of favor.”

Danielle Pascente, a well-known influencer and fitness coach, has built her success by embracing a balanced approach to health and fitness. She’s committed to pushing through tough exercises she doesn’t enjoy and always ensures she never skips a warmup. Pascente’s dedication is evident in her consistent approach, reminding her followers that staying on track is key to reaching their goals, even with a busy schedule. From high-intensity treadmill intervals to the importance of fueling her body in ways that suit her, Pascente demonstrates that a well-rounded routine is essential. Her message is simple: listen to your body, find what works for you, and stay committed to achieving a balanced and healthy lifestyle.

1. She Does Workouts She Hates

You’re not going to love every workout–there are some exercises that are hard to tolerate even though they’re effective. Pascente has a list of ones she hates, but she still does them because “they’re good for me.” Wearing mint green shorts with black trim and a teal-colored sports bra, Pascente showed which moves she doesn’t enjoy but will continue to do.

-Bulgarian split squats

-Pull-ups

-Barbell back squats

-Lateral raises

2. She Never Skips a Warmup

Warming up before a workout is recommended because it helps improve performance, boosts energy, reduces stress on the heart, and helps increase flexibility. Pascente admits she can overlook things in a session, but warming up is essential. “I’m mostly the chilliest trainer ever, but skip the warm up and you’re ☠️ to me 🤣🤣🤣🤣I will die on this hill. Not nearly as much as people die on the hill that burpees are the worst exercise ever (agree to completely disagree) but I think a lottttt of us can agree that warming up before exercise IS IMPORTANT.”

3. She Does Treadmill Intervals

To switch things up, Pascente will do treadmill intervals and shared what the workout looks like in an Instagram video.

“Warm up: 5 minutes, walk pace, incline 2%

• •

WORKOUT:

➡️3 - 30 second sprints. 30 seconds recovery between each. Increase your sprint speed by 1 each time. Make sure you choose a pace you know you can increase and still hold for 30 seconds. The last one SHOULD push you! Mine were 9.0, 10.0, 11.0. Next time, I’m going to try pushing 10, 11, 12.

• •

Hop off tread and complete this circuit. Interval is 30/10 (30 seconds on, 10 rest)

1️⃣DB SQUAT TO PRESS

2️⃣MOUNTAIN CLIMBERS

3️⃣DL TO LUNGE SNATCH

4️⃣DECLINE PUSH UP

• •

Hop back on tread and repeat this 3-4 times. I made it through 4 rounds - but honestly - this shit gassed me - it’s tough with the added circuit for sure. But in true me fashion - of course I’d program this madness 😂😤”

4. Consisteny is Key

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Pascente is a busy mom on the go, but never skipping workouts is key for her fitness journey. In an interview with Perfect Bar she said, “If I’m consistent with that, everything else falls into place. I travel a lot too so sometimes it’s hard to find a rhythm, but when I carve out time and actually schedule all my workouts I feel much better! Workouts just set the tone for my day. They help me make better decisions (food wise) throughout the day and recharge my mind and body!”

5. Find What Works Best For You

Pascente fuels up for workouts in various ways like enjoying a big breakfast beforehand, but reminds followers that everyone is different. “I said it once and I’ll say it 20 more times - you’ve got to do what works for you. There is no one size fits all approach to how we eat or fuel our bodies and the timing in which we do it.” She also stated, “I think nutrition in general is so specific and unique to each individual. I get asked a lot how I fuel before and after my workouts and that looks wildly different based on preference, time you wake up, time you might exercise, etc. This is just a small glimpse on fuel surrounding a workout but it’s also constantly changing if my schedule shifts a bit.”