Among all the famous celebrities basking in the peak season of their vacation retreats, it’s Mel C who has created quite a stir.
This week, she was seen on a yacht near Ibiza, sharing laughter and warm embraces with her tall Australian model partner, Chris Dingwall. However, it was her remarkable figure that drew the greatest interest rather than her romantic affairs.
Reflecting the athletic persona symbolized by Sporty Spice, the 51-year-old mother of one showed no trace of extra body fat. Her muscles were clearly defined from her biceps to her quads. Notably, she displayed musculature rarely seen in external obliques, or side abs, which lie on either side of your abdominals.
For over a decade, I’ve been a trainer and maintain a tough workout routine, yet my physique pales in comparison to Mel C’s impressive build. Her body is an extreme embodiment of the toned, athletic look that many of my clients, primarily women aged 33-55, aspire to achieve.
It’s great to see that times have changed, and it’s no longer just about shedding pounds for women. Nowadays, with the emergence of muscle-building injectables like Mounjaro and Wegovy, many focus on increasing muscle mass in areas such as the buttocks, arms, legs, and abs.
Using Semaglutide medicines can aid rapid weight loss, however, it’s beneficial to focus on muscle development during this time as well. This way, once the fat is shed, you’ll have well-defined muscles ready to show off beneath.
It’s important to clarify that Mel C hasn’t necessarily been using weight-loss injections, but rather, achieving her physique is likely the result of hard work and dedication, not any quick fixes or shortcuts.
Previously, Mel worked with nutritionist and fitness trainer James Collins, who designed a tailored plan for her prior to the Spice Girls reunion in 2019. These days, she’s a frequent gym-goer and shares her intense workout routines with her 1.1 million Instagram followers.
It’s evident that she consistently gives her all each day and adheres to a disciplined eating plan. However, to achieve abdominals similar to those of Mel C, here are some top fitness tips and strategies from a personal trainer…
1. RUN JUST ONCE A WEEK
Generally, I structure weekly workout routines for clients, providing them with five sessions ranging from 30 to 60 minutes each. For those with busier schedules, I adjust this to three workouts, but it’s important to note that the pace of results may not be as quick compared to those doing five sessions. Typically, only one workout a week is focused on steady cardio.
Exercising cardio workouts effectively helps burn fat, however, overdoing it might result in muscle loss as well. Engaging in prolonged endurance activities may prioritize stamina over muscle development, thus, a two-hour run might not be ideal for muscle growth.
I suggest doing a High-Intensity Interval Training (HIIT) workout, which involves brief, high-intensity bursts of exercise followed by short recovery periods, for about 20 minutes a couple of times a week. These workouts are intense but relatively short, and they offer the same benefits as if you had run quite a distance.
2. DON’T FEAR WEIGHTS
A key strategy for achieving prominent muscle structure involves performing complex strength training exercises. This essentially entails regularly engaging in workouts that strengthen multiple parts of the body, particularly focusing on the core, rather than relying solely on individual abdominal exercises such as sit-ups or crunches, which may not yield optimal results.
Instead of performing more reps like you would in a typical Pilates session, Mel C focuses on using heavier weights for exercises such as squats with weights, hanging leg raises, and push-ups, which she frequently shares in her videos.
When you consistently perform 12 repetitions of an exercise correctly, consider adding more weight to the mix. Remember not to wait for it to feel effortless; if you can manage 12 reps with good form even when it’s demanding, opt for a heavier load and attempt four to six repetitions instead.
As a dedicated follower, I’d share my personal experience: To achieve well-defined leg muscles like Mel C, it seems she’s likely lifting at least 40kg weights, but I wouldn’t recommend anyone to attempt anything close to that. Instead, begin with 5-10kg dumbbells and ensure you always lift weights under the guidance of an expert who can verify correct posture. The Russian twist is a highly effective compound exercise for engaging the oblique muscles, which I find beneficial in my own fitness journey.
Here’s one way to rephrase that instruction:
Sit on the ground with your legs bent, soles of your feet touching the ground. Clasp a dumbbell firmly in both hands. Lean back a little so your upper body forms an angle of about 45 degrees with the ground. Tighten your abdominal muscles and slowly twist your torso to either side, ensuring the weight remains extended in front of you throughout the movement.
3. PUT YOUR FEET UP
When aiming for a toned physique, be mindful not to push yourself too hard. Rest and recovery are vital components of any workout routine, even for seasoned athletes who need regular downtime for their muscles.
In a gym, it might seem like some weightlifters are merely lounging on their phones between sets, but in reality, they’re taking intentional rest periods as part of their workout routine. Here’s an interesting fact: during weight training, small micro-injuries occur in the muscle fibers. It is during these recovery intervals that the body heals and strengthens these fibers, leading to stronger and more defined muscles. Neglecting recovery simply means you’re damaging tissue without allowing it the opportunity to rebuild and grow.
Following a workout session, your body initiates muscle recovery, refilling its energy reserves, and adjusting to the stresses you’ve imposed. This healing process calls for rest, an ample supply of nutrients, particularly protein – and patience.
After completing a series of strength training exercises, take a rest period between 60 seconds and 90 seconds for general workouts. However, if you’re using heavier weights with fewer reps and higher intensity, it’s advisable to extend your break to around two to three minutes. This extra time allows your muscles to recuperate, ensuring you can execute the subsequent set effectively.
As a dedicated follower of my fitness regimen, I ensure to provide a brief respite to certain muscle groups by spacing out their training sessions over two days. For instance, after a rigorous leg workout on Monday, I patiently wait until Wednesday or Thursday before hitting the legs again. In this interim period, I engage other muscle groups like arms, chest, or back for a balanced workout, or simply indulge in leisure activities such as a casual walk or an easy swim to maintain overall fitness and promote better circulation, thereby alleviating any potential stiffness.
It’s likely that sleep and nutrition are often underestimated as key tools for recovery. If you aren’t getting adequate rest or consuming enough protein, your body’s recovery process may be hindered, causing all the hard-earned progress to slow significantly. So remember to find a good balance!
4. WATCH WHAT YOU EAT
Even though you can accomplish everything listed, your muscles might not show because they’ll be covered by a layer of fat.
Mel has traditionally adhered to the 80:20 diet approach, which means being mindful about your food choices 80% of the time, while indulging in treats for the remaining 20%, typically on weekends. However, she seems more secretive now about her current eating habits.
Additionally, she keeps up with multiple nutrition experts on Instagram, such as Trish Koeslag – a women’s health and fitness advisor who specializes in clients over 40 years old, along with Zoe, the well-known personalized nutritional program that offers insights into how your body reacts to different foods.
I don’t particularly enjoy following restrictive diets. In my opinion, there aren’t many foods I would categorically avoid eating (since it’s often the forbidden fruit that seems the most appealing).
Too many women my age (I’m 48) have spent their lives following fad diets in a desperate attempt
As a fitness enthusiast who’s utterly smitten with the idea of shedding a dress size, I’ve come to realize that my diet could use a bit of fine-tuning. Proteins, oh boy, they’re the unsung heroes in this journey! The lean proteins like chicken, eggs, tofu, and lentils are the building blocks for visible muscle growth. However, I often find myself falling short, especially when it comes to incorporating enough of these muscle-boosting powerhouses into my meals. It’s a challenge I’m eager to conquer!
As a passionate food enthusiast, let me share a bit of what’s close to my heart: It’s crucial for all of us to cut back on the consumption of processed goodies like pizza and ice cream. Instead, I strongly advocate for focusing on natural, unprocessed foods that nourish our bodies. And here’s a pro tip: Strive to incorporate a decent portion of protein in each meal you savor!
Strive for approximately 1.2 grams to 2 grams of protein for each kilogram of your body weight daily, or adjust to your target weight if you have significant amounts to lose. For a woman weighing 63 kg (equivalent to about 10 stone), it’s recommended to consume between 75-126 grams of protein. To give an example, a single small chicken breast typically contains around 35g of protein.
In essence, my suggestion is to avoid becoming overly focused on specific numerical values when it comes to dietary intake. Adequate protein in every meal should suffice instead.
As a devoted enthusiast, I cannot stress enough how game-changing high-protein snacks have been for me during my semaglutide journey! When I find myself wrestling with the challenge of consuming full meals, these nutritious treats are pure salvation. Post-workout, I eagerly reach for cold cuts, boiled eggs, or even a dollop of creamy Greek yogurt – they’ve become my reliable allies in maintaining a balanced diet and keeping me on track!
And if the cravings for a sugary snack won’t go away, go for it – but time it right.
After completing an intense workout, that’s the perfect moment for a reward! This is when your body utilizes carbohydrates most effectively. Since your body’s energy reserves are low at this point, the consumed sugar is used up rather than being stored as fat. Plus, it’s less likely to cause a sudden drop in energy levels once the sugar effect wears off.
Freddie’s fans turn their ire on author who revealed star’s secret love child
Criticisms are being directed at author Lesley-Ann Jones, who is preparing to release ‘Love, Freddie’, a revealing book that draws from the personal diaries of Freddie Mercury and were entrusted to her by his purported secret child.
This week, as Jones films a documentary about the book for Channel 5 in Switzerland, she remains firm in her convictions before its release on September 5.
It’s clear that Mary Austin, who was deeply connected to Freddie, is reportedly intending to assert her ignorance of his daughter during an upcoming interview with a Sunday paper.
In a WhatsApp group among ex-employees, Jones is being criticized for allegations of misogynistic remarks, and it’s been claimed that no one within his close circle has reportedly heard mention of a daughter.
One previous colleague expresses confusion about why he didn’t include his sole offspring in his will.
‘Although I’m not implying it’s completely unreliable, given that this author is writing another biography about someone who has already passed away, the accuracy of the information seems questionable at the present moment.’
On social media, similar disparaging remarks have been circulating. This week, Peter Freestone, who lived with Mercury for 12 years until his passing in 1991, stated that he had never found any diaries or evidence of a child during his time with the late star.
He added: ‘I’m not saying they don’t exist… It was a surprise to me when I heard. Very much.’
In simpler terms, the ‘actual’ close group remains silent on the matter. At a recent Live Aid 40th anniversary event, Brian May simply smiled when I inquired about the book, without offering any comments.
Previously, Anita Dobson, his wife, commented: ‘I believe there’s always been speculation. If you want clarity, perhaps his sister, Kashmira, could provide it. However, even she might not be able to fully disclose the truth if someone chooses to keep secrets.’
It seems as if she’s suggesting that the story might be accurate, as Dobson mentioned her husband prefers to remain impartial or unbiased.
He mentioned that many people often spoke various opinions about Freddie, but we should consider those remarks with a degree of skepticism.
To date, neither the Queen estate nor its band members, along with Freddie’s sister, have issued any response or statement.
Jones shared with me that there’s an excessive amount of harsh remarks being posted, and some individuals seem to be attempting to undermine the credibility of the book.
I believe that if other members of Queen and Freddie’s sister had the opportunity, they would have disputed this claim as soon as it was made, several weeks ago.
As an ardent admirer, I can’t help but believe it myself: they just can’t deny the truth as Freddie’s daughter reveals in her latest work. Her book narrates the story of a child, codenamed ‘B’, born unexpectedly from a brief encounter between a friend’s wife and someone else in 1976 – a year after Bohemian Rhapsody had swept the charts.
The unexpected news left his fans in a state of surprise, as they had been steadfast supporters and accepted him openly as a gay artist for quite some time.
However, the renowned entertainer also had several romantic relationships with women, one of them being Mary Austin, who first crossed paths with him at age 19 while he was 23. Later in life, he publicly declared his homosexuality.
For the remainder of Freddie’s lifespan, she maintained a strong bond with him. However, there was another romantic relationship that surfaced in the early ’80s, this time with actress Barbara Valentin.
However, it seems Freddie maintained a clandestine relationship with B’s mother, according to reports. Interestingly, a personal letter penned by his daughter reveals that he referred to himself as her father, both in the past and present.
From the moment I entered the world, our bond was incredibly strong and filled with deep affection. For the last fifteen years of his life, he cherished me immensely and remained deeply committed to me.
Former child star with her eye on the prize – and Lily’s hubby.
It’s hard to imagine someone persuading Lily James to be unfaithful, but emerging British actress Raffey Cassidy might just do it! (This sentence maintains the original meaning while using more casual and conversational language.)
In the upcoming movie “Photo Booth,” a 23-year-old actor will portray Millie, a character who disrupts a seemingly blissful marriage by casually tossing a hand grenade into its midst. Filming for this project is set to commence at the end of summer, with Rupert Friend rounding out the romantic triangle.
In another development, Millie finds herself expecting following a brief encounter with an individual named Ben (a friend). At the same time, Ben’s spouse, Jean (also known as James), battles with fertility issues at home.
Jean, a performance artist who draws from her personal emotional struggles for her work, chooses to extend an invitation for the young woman to join their household. She proposes to provide for her financially…under the condition of adopting her baby.
The sibling duo, Lloyd and Spencer Harvey, guarantee thrilling acts from their principal cast members.
Cassidy, interestingly enough, is one of those unique individuals who have successfully transitioned from a child star to more mature roles. She portrayed the young Snow White in Snow White and the Huntsman (2012), and also graced the screen alongside George Clooney in Tomorrowland (2015).
3 years back, she was chosen to star in the satirical film “White Noise” directed by Noah Baumbach, featuring Adam Driver and Greta Gerwig.
Previously, she was cast in a significant part as Zsófia, the silent yet crucial niece of Adrien Brody’s troubled architect character, in the critically acclaimed movie “The Brutalist”, which went on to win an Oscar.
By George! He’s after another Oscar
2026’s Oscars are underway! George Clooney kicks off the campaign, featuring extensively in Vanity Fair magazine to promote his upcoming movie titled Jay Kelly.
In this movie, George Clooney portrays a once-prominent actor facing decline, while Adam Sandler assumes the role of his devoted manager. The film is helmed by the directing and co-writing duo, Greta Gerwig and Noah Baumbach.
The film is set to debut in Venice towards the end of this month, with a strong push for awards consideration prior to its theater release in November. Subsequently, it will be available for streaming on Netflix.
Clooney remarked about Sandler, who is primarily recognized for his comedic roles such as in Happy Gilmore 2 and is currently garnering impressive viewership on the streaming platform: ‘In truth, he’s an exceptionally beautiful and wonderful actor.’
As he delved deeper into his topic, he pointed out that Sandler’s “blockbuster comedy” films provided a platform for him to pursue lesser-known, artistically-inclined projects.
When he makes those other captivating films akin to ‘Uncut Gems’, it serves as a reminder to people that he’s not merely a talented comedian but also a versatile actor capable of diverse roles.
Clooney, having previously won two Oscars, gracefully sheds tears in the film Jay Kelly, and according to reports, delivers a performance worthy of receiving accolades himself.
During this time, what is the group name for movies focusing on combat? Since there’s an impending fight: The ensemble includes “Christy,” featuring Sydney Sweeney as boxer Christy Martin; “The Smashing Machine,” with Dwayne ‘The Rock’ Johnson portraying wrestler Mark Kerr; and “The Cut,” featuring Orlando Bloom.
What is the name for a group of films revolving around battles? Given that there’s an upcoming scuffle: “Christy,” starring Sydney Sweeney as boxer Christy Martin, “The Smashing Machine” with Dwayne ‘The Rock’ Johnson as wrestler Mark Kerr, and “The Cut,” featuring Orlando Bloom are among them.
It was anticipated that Sweeney would receive Oscar recognition, but this may now be overshadowed by the commotion surrounding her American Eagle jeans advertisement.
The highly anticipated film, titled “The Smashing Machine,” produced by A24 and set for screening at Venice, has generated a lot of buzz surrounding the lead actors Johnsons and his co-star Emily Blunt.
Forget the fjords, I’m pining for Bath
Monty Python star John Cleese, is hoping to buy a home in Bath, close to where he grew up.
Despite being 85 years old and claiming his financial situation as “surprisingly modest,” Cleese has previously resided in Monaco and more recently in Nevis in the Caribbean, a location known for its absence of income tax.
In April, he announced that he had given his £1.5 million apartment in Chelsea to his fourth spouse, Jennifer Wade, as a gesture to ensure her sense of security.
It appears that while they typically reside in London for much of their time, they’re currently scouting out potential homes in the Western countryside.
At Clifton College, a prestigious private school in Bristol where he was once a student, Cleese expressed that his roots are undoubtedly in the West Country. He shared that him and his spouse are strongly considering purchasing a property in Bath.
As an ardent admirer, reflecting on my days in the charming town of Weston-super-Mare, I can’t help but reminisce about the abundance of warm, kind individuals living harmoniously, spreading positivity, and conducting themselves with remarkable decency. It’s truly disheartening to observe how rare such qualities seem to be in today’s world.
As a devoted advocate for equitable opportunities, I strongly disagree with the notion that originates from America, which posits that if one isn’t affluent or influential – or a combination of both – their life is considered a failure. I firmly believe this perspective is deeply flawed and unfortunate.
In 2016, John purchased an apartment at Bath’s Royal Crescent, but in 2018, he put it up for sale again after moving out of the UK and establishing residency in Nevis.
He’s been complaining of penury since his 2008 divorce from third wife, Alyce Faye Eichelberger.
According to reports, she allegedly received a $20 million settlement, and Cleese stated two years ago that he was still working on repaying the amount.
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2025-08-08 01:51