Happy New Year!
This is my favourite time of the year. Some people live for December—they love the carols in the shops, the Christmas lights, the parties, and the buzzy lead up to the holidays. Me, I adore January! The renewed zest with which we examine our health, dreams, and relationships excites and drives me. It’s like being given that new notebook that is pristinely blank and waiting for you to create whatever you desire on its pages!! (Am I the only one to get excited about a visit to Officeworks?!)
Self-evaluation and goal setting should not be confined only to the start of the year, but it feels great start a new cycle off with fresh intentions, goals, and loads of hope and determination. I take an hour and write down everything I’d like for my year to hold, where I’d like to be, and what I’d like to release, etc. I encourage you to do the same!
On the other side of things, I definitely enjoyed myself over the holiday season and will be looking at getting my body back to tip top shape for the upcoming year as quickly as possible. It is imperative as actors to be ready to go always.
Check out my tips and the Bust your Butt workout vlog below.
Prudence Holloway – Actor, Singer, Voice Teacher.
This month the worst thing happened to me: I lost my voice. On set. This has never happened to me. I am diligent about health and have a killer immune system – if I do say so myself. The last eight weeks have been a very busy time and my tenacity weakened. My health became a second priority as I rushed from A to B and sleep was put aside in order to find more hours in a day. I also travelled from summer to winter for five days and my body just shut down. I wasn’t gonna stop, so it stopped for me! My voice, unfortunately, was the main casualty.
Luckily, I had the wonderful Prudence Holloway on set with me. Singer, actor, and voice teacher, Pru helped me manage my vocal performance with little strain and maximum result. I thought I would know what to do in a situation like this, but my sick, spluttery, foggy brain was so clouded I couldn’t think of anything.
It got me thinking – imagine if I didn’t have Pru on set with me! I’m sure I would have pulled it together somehow, but wouldn’t a go-to list of what to do when such a disaster strikes be awesome to have on hand?
So that is what I am giving you this month!
Growing up, I lived most of my life in a fantasy world. My family pool became the deep blue sea and I, a mermaid rescuing my sister from the big bad octopus during the long summer nights. We went trudging through the bush, leaving behind clues in case we got lost searching for the missing gold. On holidays in Ireland we would disappear for the whole day to build hay houses whilst finding fairies to grant our wishes and dance with us.
Childhood imaginations are such a fantastical thing! I never wanted, and still don’t/won’t let go of the opportunity to play and believe in anything (some might say grow up, but hey, tomato, tomAto!) so I became an actor!
Our guest contributor this month is doing just that. Actor Marcus Vanco plays Bandon, an Elf who has mysterious visions in MTV’s The Shannara Chronicles. Based on Terry Brooks best selling fantasy books, The Shannara Chronicles follows elvin and human heroes in a world thousands of years in the future. Humankind has wiped itself out and an evil demon army must be stopped before they destroy the universe.
Hailing from Brisbane and another ridiculously talented QUT graduate, Marcus kicked off his career playing a WW2 fighter pilot in Angelina Jolie’s Unbroken. We’ll see him in the remake of George A Romero’s zombie flick Day of the Dead to be released next year and in January he will return to New Zealand to shoot the second season of The Shannara Chronicles.
Being cast in such physically demanding roles, I asked Marcus a few questions about how health and fitness impacts a role and the choices he makes in his career.
1. What does a normal day involve for you when it comes to training and does it change when you’re shooting compared to down time?
A normal day in terms of training would involve anything with supersets and compound movements. Basically weights coupled with cardio focused exercise to get the heart rate up. Squats, burpees, box jumps, farmer’s walks, ropes, sled push, bench press etc. A personal trainer I once had always used to say, “So you think you’re strong? Let’s get that heart rate up and find out.” I think that’s best way to burn fat/build lean muscle.
Of course when you’re shooting you have to make compromises. You may not have access to a fully equipped gym plus you’ll be flat out working most days leaving you with down time when you’ll really want to relax. So you’ll have to adapt. You can still do a lot with your own body weight (push ups, stair sprints etc). Or you might have to bite the bullet and not exercise at all if your role requires you to. I believe it’s important for actor’s to stay healthy and physically fit, but it’s not your first priority when you actually book a job.
2. What does a high level of wellbeing and fitness mean to your career?
I think it’s essential for the down time between jobs. Exercise can help boost my self-esteem. I feel better and am more active in getting things done. It can help fill those long empty days with something other than your own thoughts. There is also mental toughness to be gained from pushing yourself to exercise either early morning or after a long day.
3. How do you fuel your body through nutrition?
I try to keep it healthy and clean, but I’m not always successful. Burgers, milkshakes and chilli cheese fries are simply amazing! So it’s definitely a good idea to have a cheat day to prevent insanity. However, in between I try to simply break it up into protein and carbs. I’ll reserve carbs for breakfast and lunchtime. Healthy carbs like oats and brown rice for example, while having a decent measure of protein in all meals. Also, anything green is always a must! Spinach and broccoli are your friends! I also try to have at least 4 to 5 meals a day to help keep the metabolism going. One of those meals could easily be a protein shake too.
4. Do you practise mind fitness and how does that benefit, or hinder, your process?
I suppose if I practise any mind fitness it would be pushing my body to get out of bed early in the morning and not only exercise, but exercise intensely. I hate exercising most of the time. You’re willingly putting your body through pain. That sucks. But I guess nothing worthwhile is ever easy. So you just have to not over-think and just do it. Be kind to yourself, but not lazy with yourself. Realising that no matter what you feel and think, your physicality does not stop you from putting one foot in front of the other! I am certainly no master of this, but I find by constantly committing to such thinking it eventually bleeds into other areas of my life other than exercise.
5. Your body is something you have worked on, what advise would you give to guys wanting to create a strong and functional body?
Get fit in the gym, get ripped in the kitchen. Variety. Change up your workouts every now and then. Instead of a weight session one day, do yoga. And also don’t forget to stretch before and after! STRETCH!
In the vlog below, Marcus takes us through a workout his Shannara trainer put him through called 7.7.7.
Sounds like a piece of cake right?!? HA!
This one focuses on cardio and fat burning as we did it outdoors with no equipment. You could move the concept into the gym and add some weight for a strength workout.
It took us approximately 20 minutes to complete and let me tell you, it’s a killer. Every part of my body was on fire, I was as bright as a beetroot and I felt AHMAZING afterwards, I just had to lie in the sand with the water lapping over me for five minutes before I stood up again!
This is a great workout that’s easy, quick and really hits the spot, give it a try folks!
“I think it’s important to have something to keep you grounded.” – Alec Snow
You may know Alec Snow as Home and Away’s Matt Page, the troubled teen who moved to Summer Bay and caused a stir. However, aside from starring in Australia’s most popular TV soap opera, Alec is also a brilliant stage actor, with his role as Tim in Holding the Man at LaBoite Theatre Company in Brisbane earning him rave reviews and industry admiration. If that wasn’t enough, Alec fronts the band Interim, who are currently working on their debut album.
This month, I spoke to Alec about how his journey as an actor has affected his view on health and fitness.
1. What do you do to keep your mind and body in shape?
The way I keep my mind and body in shape is through yoga. For me it’s a perfect balance between the spiritual and the physical. Although I do think finding the right teacher is important. Someone who teaches in a way that suits you and makes you enjoy the practice while you are doing it.
Yoga is something that never fails to make me feel great. There’s never been a class that I’ve walked out of at the end and been like, “Oh, I wish I didn’t just do that.”
RUOK tanks available at http://www.theupsidesport.com/ruok-tank 100% of proceeds go towards this great initiative
This month in honour of RUOK DAY on September 8, I want to talk about mind fitness. Exercise keeps our bodies fit and healthy. However, our minds are just as important as our muscles, so this month, let’s incorporate mental health in our workouts!
As actors, our imaginations, and ability to believe and see beyond our noses is what makes us unique from one another. We work for years developing the ability to bring a role to life, but what we are never taught is how to “cool down” and shake off the residual matter left by a performance.
I remember playing a mother who had just discovered her husband was abusing their children; after one rehearsal, I found myself in a ball sobbing long after the scene had ended and stuck in a dark cloud of despair. My director’s advice was that I needed to find a way out. DUH! Of course I did, but how?
As actors, the ability to transform is paramount. To create and live within all the unique physical and vocal traits we as human beings possess, allows for the creation of a truthful character. This skill comes from a neutral place of being for the actor. We must start with a clean board and then paint upon it the strokes of the character. At the heart of neutral is our core. Our core is made up of several different muscles which all work to stabilize us. If we have a strong core, with an awareness of posture and efficient movement, we can add in the tidbit’s that comes from living and experience. The slight hunch, the limp, the over exuberant walk, the bits that humanize and flesh out a role.
Motivation is the first thing to go in the winter months. Who wants to get out of their warm cosy bed and go exercise first thing in the morning or stay out an extra hour in the evening? You could be at home, getting in an extra episode of whatever show it is you’re addicted to right now, or prepping for that next big audition with a hot cuppa.
So how do we hold onto the motivation to keep fit in the cooler months?
Below are some pointers that help me keep the active wear, active!
1. DO IT IN THE MORNING.
I love to wake myself up with a great workout. I find it helps me to get prepped and focused, and allows me to handle whatever the day throws at me. Sometimes your great intentions can slide during the day, so when you get it done first thing in the morning, you have got nothing to worry about. So lay that gym gear out the night before, set the alarm, and start the day off right.
The hardest thing is to start…it’s easy to keep going…
As I write my first blog for you guys, this statement rings so true! I struggled to find an opening because my head is swirling with excitement, ideas, and, let’s be honest, more than a splash of fear.
You may feel exactly like this prior to an audition – delighted to have the opportunity, determined to be amazing, and terrified you will mess it up!
The connections and crossovers between acting and fitness are infinite. The benefits of a healthy strong body for an actor are invaluable. Just look at how free and grounded your voice becomes after smashing a workout complete with beautiful deep breaths.
Our bodies are our toolbox and should be treated as essential instruments.
NB: This is not about physical appearance. Yes, when we work out and treat our bodies with love and respect, we can get some pleasing results. What’s crucial though, is the functional aspect; how we as human beings intend to move and what we are capable of doing.