Alicia Augello Cook, better known by her stage name Alicia Keys, was born on January 25, 1981, in California. A classically trained pianist, Keys began writing songs at the age of 12 and signed with Columbia Records by the age of 15. Her debut album, Songs in A Minor, was released in 2001 with J Records after she was signed to Arista Records following disputes with the label. Despite the album’s critical and commercial failure, it produced the number-one Billboard Hot 100 song, “Fallin’,” and sold more than 12 million copies worldwide. In 2002, the album earned Keys five Grammy Awards.
In addition to the 15 Grammy Awards she has won in competition, Keys has won seventeen NAACP Image Awards, 12 ASCAP Awards, and an award from the National Songwriters Hall of Fame and National Music Publishers Association. In addition to selling over 90 million records worldwide, she is among the top music artists in the world and has been ranked by Billboard as the top R&B artist of the 2000s. According to their list of the Top 50 R&B/Hip-Hop Artists of the Last 25 Years, she ranked tenth. In 2005 and 2017, VH1 named her to their lists of 100 Best Female Artists and 100 Best Female Artists of All Time, and Time has listed her among its 100 most influential people. The humanitarian is also acclaimed for her humanitarian work, philanthropy, and activism, winning the Ambassador of Conscience award from Amnesty International and serving as the global ambassador of the nonprofit HIV/AIDS-fighting organization Keep a Child Alive.
Alicia Keys keeps fit at all times through her daily routine as detailed in this article. Her fitness trends have been adopted by many, and she stays up to date with all the latest developments in the fitness industry. Besides her regular workout routine and diet plan, we will learn more about her in the following sections.
Alicia Keys Body Statistics
- Birth Year: 1981
- Birth Date: January 25
- Height: 5 ft 6 in or 168 cm
- Weight: 57 kg or 126 pounds
- Breasts: 34 inches
- Waist: 26 inches
- Hips: 38 inches
- Body Measurement: 34-26-38 in or 86-66-96.5 cm
- Dress Size: 6 (US) or 38 (EU) or 10 (UK)
- Shoe Size: 6.5 (US) or 4 (UK) or 37 (EU)
Alicia Keys Workout Routine
There are several exercises that Alicia Keys does in her workout regime, and she also updates her Instagram account with new workout updates. As well as sharing her workout routine with her fans, Alicia keeps on sharing some new exercises as well. When it comes to her workout routine, well, it’s been many years since she last worked out.
Although her workouts have changed so much during those years, the trainers Alicia Keys worked out with also changed. However, some of the workouts she does today consist of cardio, full-body workout, strength training, and sometimes yoga. The Grammy-winning singer works out at least five days a week to stay fit, and she trains for an hour to two hours every day.
She has even run a marathon for which she used to train for almost an hour to two hours every day. Alica Keys runs on the treadmill or goes for a run; she has even run the Boston marathon. In the end, Alicia adjusted well to all the running and had a good time as well.
As of now, she almost does the same with a little less cardio; no longer does she run for about an hour. Cardio is only 30 minutes to 40 minutes every day at most. In addition to running, she also goes biking, walking, and swimming when she doesn’t feel like running.
Full body workout
Her sharing post where she shows off the workout she and her trainer do probably caught your attention. In the full-body workout, a good song, some boxing, and body are all that is needed. There is nothing to worry about, the exercise also constantly changes, and they are always adding new things to make the workout more enjoyable.
Since there is no routine, I can’t provide you with one. Make sure to perform the exercises while you are on less rest and add activities like jumping jacks, burpees, squat jumps, box jumps, step-up lunges, leg lifts, fire hydrant movements, etc. To increase the level slowly, take the workout at a pace that is manageable for you, so it doesn’t need to be too difficult.
The circuit routine that Jenkins shares can be adopted anywhere at any time, without special equipment. Watch the video above and see how she demonstrates each movement as well as how you can modify it if you are advanced.
- Squats (20 reps)
- Stationary lunge (16 reps)
- High knees (30 seconds)
- Skaters (30 seconds)
- Side leg taps or jumping jacks (30 seconds)
- Push-ups (25 reps)
- Ab tucks (15 reps)
Alicia Keys Weight Training
Weight training routines mainly focus on doing isolation exercises and, when doing that, you will also perform many compound movements. You will therefore not be focusing on just one part of the body each day, but working on two or three muscles at the same time. Additionally, you will exercise your core daily for at least 15 minutes.
This can be done either as part of a full-body workout routine or as part of a strength training program. Ideally, you should train your lower body three out of seven days, while your upper body should be worked five times per week. In addition to weight training, you can also add it to your full-body workout routine as a high-intensity workout.
Jenkins thinks this multitasking move is a great way to make everything more tightened up. Jenkins says this was one of the exercises she performed while training Alicia to tone her arms, abs, legs, and buttocks. It doesn’t matter if she hates the exercise as long as she gets the results!” Try it yourself to strike a high note in the comfort of your own living room!
THE MOVE: Stationary Lunge with a Rotation
- Holding 3 to 5-pound dumbbells in a split stance, place your left foot in front of your right foot and separate your feet substantially.
- In addition to a stationary lunge, perform bicep curls throughout the movement.
- Your legs should remain on the floor as you rotate your torso left until your left arm is straight out in front of you and the right arm is straight behind you while you squeeze your abs tight.
- Bring your arms back into your chest, while keeping your legs straight. Rotate your body back to the center and lower your arms to the side.
- Each side should be repeated 15 to 20 times.
Alicia Keys recently shared her workout routine, which she follows throughout the week. As you can clearly see, she makes some really smart moves for herself that help her stay really fit. It is unlikely that she would complicate her fitness routine. We’ll talk about some of her online tips and tricks in the next part of the article.
Alicia Keys Workout Tips and Tricks
In this section, we will talk about fitness tips that Alicia Keys loves to share with her fans and followers. By incorporating these tips and tricks into her routine, she was able to maximize the results that she got. We have taken notes of it since it is an important part of her fitness routine. Here are some things you should know:
Choosing healthy fitness activities
People tend to get into their own way, which is the biggest challenge. Because they do not prioritize healthy living or make it a way of life, they are not committed or consistent, and therefore they do not achieve their goals.
Add at least 30 minutes of cardio to your daily routine
Exercise of some form of cardio for at least 30 minutes should be the most important exercise people do.
The entire article was about Alicia Keys’ tips and tricks that she shares with her fans and followers to inspire them. Despite that, she emphasizes the role of the individual body and how one must work according to it. However, in the following section, we will discuss the diet plan she has.
Alicia Keys Diet Plan
According to a few sources, I discovered that Alicia keys do follow a five-factor diet plan in which she eats a moderate amount of calories every day. This means that she avoids fat-containing foods, oil-containing foods, sugar-containing foods, and bread. Healthy food is the main focus of her diet, especially vegetables, fruits, and lean protein.
The skin regimen Alicia follows requires her to switch up her diet. According to her, she must cut out certain foods that impact her skin complexion. She says, “I’ve stopped eating dairy…” and also, believe it or not, getting rid of the bread,” she says. “Let me tell you, I’m the first person… I am a ‘readaholic. And then obviously, the fried foods, the oil, and all that in the skin are never really good.”
The singer gives herself a junk food treat once a week to control her temptation for the following week, though she stays away from junk food. When she wants a snack, she mostly turns to protein shakes and smoothies. The only thing you can do, though, eats like Alicia Keys, and don’t forget to drink a lot of water, too.
The brunette obsessively eats the correct diet to maintain optimal health and trim body shape. Since she learned the importance of wholesome foods at the young age of twelve, the sizzling singer provides her body with nutrient-rich and healthy foods. Her diet comprises a lot of healthy foods with high fiber, high protein content, complex carbohydrates, and good fats.
There is no fad or crash diet plan that the gorgeous star follows and she strictly avoids them. Alicia adopted a five-factor diet plan to meet the nutritional needs of her body and to burn off post-baby pounds in a healthy manner. The five-factor diet plan is one of the most wholesome and nutrient-rich diets. Diet plans are accessible for all types of users, and anyone can follow them. You don’t have to deprive your body of nutrients or keep a watch on the calories when following the diet plan. There’s no doubt about it, its magic number five will impress you with its satisfying results.
Alicia Keys has a typical diet regime, and we’ll have a look at one of these.
Breakfast – Alicia likes to have egg whites, oatmeal, quinoa, fruit salad, grilled fish, etc. in her diet.
Snacks – She loves having aloe vera drinks, almond milk, pistachios, etc. in her snacks.
Lunch – Her lunch mostly consists of vegetable salad, vegetable soup, etc.
In addition to following a wholesome diet, Alicia does not consume junk foods such as pizza, pasta, and burgers. She also does not consume sugary foods or beverages. As a way to control her temptations for these foods, she indulges in them once a week, which proves to be an effective strategy for the star. She regards bread as a weakness, so she usually fails at her goal to adhere to healthy eating habits when she eats it.
A list of all the healthy recipes Alicia Keys incorporates into her diet plan can be found here:
Breakfast: Jeanette Jenkins’ Egg White Muffins
• 6 cups egg whites
• 1/4 cup skim mozzarella cheese
• 1/2 cup red peppers
• 1/2 cup orange peppers
• 1 cup cherry tomatoes
• 1 cup spinach
• Ground pepper
- Prepare muffin tins by rubbing cooking oil on them.
- Make sure the muffin tin is full of the chopped vegetables.
- Fill each muffin pan with egg whites.
- Each muffin should be topped with low-fat Mozzarella (or Parmesan, Feta, or any low-fat cheese you like).
- Then sprinkle a little Himalayan salt and pepper over it
- Put the baking sheet in the oven and bake it for 30 minutes at 350 degrees.
- Let’s cool it down and enjoy!
Snack: Jeanette Jenkins’ Green smoothie
• 2 cups spinach
• 1/2 lemon
• 2 tsp ginger
• 1 pear
• 2 celery stalks
• 1 cup ice
• 1 cup water
- Blend 1 cup of spinach, 1 pear, 1/2 a lemon without the rind, 1 kiwi with the skin, 2 stalks of celery, 1/2 inch of ginger, and 1 cup of ice with 1 cup of water. Combine all the ingredients at high speed until they have all blended. Enjoy! The recipe makes two cups, so get one or share a cup with someone.
Snack: Jeanette Jenkins’ Greek yogurt with Berries and Granola
• 6 tbsp Greek yogurt
• 1/2 cup fresh berries
1. In a glass bowl or cup layer the yogurt, berries, and granola
Dinner: Jeanette Jenkins’ Wild Alaskan salmon with sweet potatoes and asparagus
• 4 oz wild Alaskan sockeye salmon
• 1/2 lemon
• 1 tsp Himalayan Salt
• 1 tsp Organic Pepper
• 1 tbsp green pepper
• 1 tbsp red pepper
- The oven should be preheated to 350°F
- Filets should be wrapped in foil or parchment paper
- Slice the lemon and squeeze over the fish
- Put a squeeze of organic orange juice and Himalayan Salt over the dish
- Add one tablespoon of chopped onions, one tablespoon of chopped red peppers, and one tablespoon of chopped green peppers
- You should cook the chicken 10 minutes for medium, 15 minutes for well-done.
What is Body Reset Diet?
Fitness trainer Harley Pasternak created the Body Reset Diet, a low-calorie diet that lasts for 15 days. A daytime talk show co-host for ABC in 2012, “The Revolution”. The list of celebrities he has worked with includes Ariana Grande, Alicia Keys, Lady Gaga, Gwyneth Paltrow, Adam Levine, Megan Fox, Rihanna, Kanye West, Bono, and Katy Perry.
The plan is broken into three, five-day phases and involves drinking smoothies for three days before reintroducing solid food to your diet. As an example, in phase one, you only drink smoothies for your meals – white smoothies at breakfast, red smoothies at lunch, and green smoothies at dinner. The white smoothies in which milk or Greek yogurt is used are a very good source of protein. You should drink a red smoothie if you want a burst of energy and a green smoothie if you want to stay full during the night. The second phase involves drinking two smoothies each day and replacing one meal with a solid meal, such as a salad, sandwich, or stir-fry. During phase three, one of those two smoothies is swapped for another solid meal.
To burn more calories, you’re supposed to eat predominantly plant-based smoothies for 15 days so you can train your body to burn them more efficiently even when you’re sleeping. Combining this with resistance exercise three days per week will help you lose weight sustainably and permanently.
As a result of these diets, weight loss occurs as they provide fewer calories than are generally recommended.
Pros & Cons
- This is a short-term program
- The result should be apparent in a short period of time
- It might get boring making smoothies
- There is a possibility that weight loss will not last
The creator of the Body Reset Diet has not actively maintained the diet since 2013. The Body Reset Diet Cookbook and “The Body Reset Diet” provide additional information. U.S. News will no longer update this profile.
Exactly how does Body Reset Diet work?
DO’S & DON’TS
Do: Replace your lunch with healthy, filling smoothies.
The Body Reset Diet book offers more information on diet and exercise. With The Body Reset Diet, there is no gradual transition. The plan will ask you to complete the following tasks in your first five days:
- You can substitute white, red, and green smoothies for breakfast, lunch, and dinner, respectively.
- Try to eat two crunchy snacks of 150 calories or more each day, like edamame quarters.
- Make sure to walk at least 10,000 steps every day.
- Aim to perform resistance training for five minutes at least five days a week, such as a circuit of reverse flies, dips, planks, and hamstring curls.
Which foods are safe for me to eat?
When you’re following the Body Reset Diet, you’ll drink smoothies for meals. With a dash of cinnamon, blend bananas, Greek yogurt, almonds, and nonfat milk for a white breakfast smoothie.
Do you know how much the Body Reset Diet costs?
Due to the high consumption of fruits and vegetables on the Body Reset Diet, your grocery bill may be higher than normal. However, you won’t be buying any meat or solid food during the first phase, so initially, you may find your grocery bill actually decreasing. According to Pasternak, it might be cheaper to purchase most fruits and vegetables frozen and spend less at the store as a result.
Is the Body Reset Diet effective for weight loss?
With the Body Reset Diet, you’re likely to lose weight. Dietaries containing smoothies full of fruits and vegetables do not have any clinical evidence backing them up, but consumers will likely lose weight by sticking to smoothies full of fruits and vegetables. You have complete control over how fast you lose weight and whether you keep it off.
Vegetarianism has many of the same tenants as the Body Reset diet. The average vegetarian eats fewer calories and weighs less than the average meat-eater while also consuming more fruits and vegetables. It is believed that fruits and vegetables lead to better overall health.
What is the ease of following the Body Reset Diet?
You may have a hard time drinking mostly smoothies. There are crunchy snacks available every day at the Body Reset Diet, so you’ll be able to quell your cravings, but sticking with the diet will take some serious willpower.
Your definition of convenience will determine whether it is convenient for you. You have to prepare your smoothies and snacks for snack time every day on the Body Reset Diet – it takes work. Although technically eating, drinking, and slurping up a meal can be done on the go, it may save time if you eat, drink, and slurp up your meal in mere minutes.
There are all the recipes you’ll need in the book “The Body Reset Diet.”. Phase Three, for instance, might include dishes such as creamy spinach and chickpea stir-fry and Harley’s easy omelet with potato-pepper or a curried-turkey and pear sandwich.
If you’ve been on the Body Reset Diet for five days, you’ll be able to eat out. Make sure to do it during one of your non-smoothie meals and to stick to your plan throughout the day. Harley recommends cooking at home once the diet is over as there is no restriction on eating out once it is over.
It is not allowed to drink alcohol while following the Body Reset Diet.
If you look for ways to improve the Body Reset Diet, you can find ways to do it. It’s possible to freeze all the ingredients needed for each smoothie in advance, something Pasternak says many on the diet do.
Followers of the Body Reset Diet don’t have access to extra resources outside of the book.
There may be periods of hunger during the Body Reset Diet’s first phase. Nutrition experts agree that satiety or the feeling that you have eaten enough is essential for a healthy lifestyle. By eating the smoothies whole, you can keep yourself satisfied longer – fiber, whole grains, and veggies will keep you satiated. In addition, an absence of solid food during phase one might make it difficult.
Smoothies are a great idea if you are a smoothie lover. Body Reset Diet is probably the same way. There are many different kinds of smoothies to choose from (such as “apple pie smoothie” or “Caribbean kale smoothie”), so if you do not like one, you don’t have to drink it every day. “The Body Reset Diet” guides you through the process of making smoothies and explains you can vary them as long as you follow the macronutrient profiles.
If you follow the Body Reset Diet, how many times should you exercise?
Pasternak recommends walking 10,000 steps a day rather than visiting the gym every day, as this is the level of activity recommended by the American Heart Association for improving your health and reducing your chances of developing heart disease. The order in which you complete those steps is not important – you can do them all at once or spread them out throughout the day. Make a few small changes to your lifestyle to reach this goal – spend a few minutes getting off the bus or train one stop early on your way to work so you can walk the rest of the way, or park farther away and take the stairs instead of the elevator.
In addition to resistance exercise, Pasternak recommends doing light resistance training for just five minutes three times a week or five minutes of resistance exercises at least five days a week.
It has been shown that resistance training prevents arthritis, diabetes, obesity, and more – all while helping to build muscle. Plus, it’s so simple you can do it at home. Pavel Pastenak alternates between several exercises in his routine: the reverse fly, dips, planks, and hamstring curls. Perform 20 repetitions of each, and then rest for 10 seconds before moving on to the next. Beginning fitness enthusiasts will do the circuit once, intermediates twice, and seasoned gymgoers three times. In “The Body Reset Diet” book, all instructions for each exercise are included.
The diet plan that Alicia Keys follows was all about that. Her goal is to consume as much healthy food as possible. As someone who doesn’t fall victim to fad dieting, she tries to incorporate lots of healthy foods into her diet to maintain a naturally healthy body. Furthermore, she handles her weight with some tricks that we’ll talk about in the next section.
Alicia Keys Diet Tips
Below, you’ll find all of the tips and tricks Alicia Keys uses every day in her daily routine. There’s a possibility that this might not work for everybody, but we’re keeping an optimistic attitude. Hence, we will be reading more about what Alicia Keys does to keep in shape in this section. It is fine to follow a diet, but it is more challenging to follow it consistently. Consider the following:
Make sure you’re getting enough fiber
Several healthy foods contain fiber, including vegetables, fruits, beans, and whole grains. Research shows that eating fiber-rich foods may help you to lose weight while keeping it off. For example, adding beans to your salad, eating oats for breakfast, or snacking on fiber-rich nuts and seeds are simple ways to increase your intake.
Remove added sugar from your diet
Addicted to sugary drinks are among the major health risks associated with unhealthy weight gain, diabetes, and heart disease. Foods like candy, sodas, and baked goods high in sugar tend to have few nutrients your body needs to stay healthy. Losing excess weight is easy when you cut out foods high in added sugar. Despite being advertised as “healthy” or organic, even foods that are promoted as “healthy” or “organic” may contain a high sugar content. It is therefore essential that nutrition labels are read.
Add healthy fats to your diet
Even though fat is often the first thing to go when you’re trying to lose weight, healthy fats actually help you lose weight. In fact, following a high-fat diet that’s high in foods like olive oil, avocados, and nuts can help you lose weight more effectively. In addition, fats help you feel fuller for longer, which will cut back on cravings and make it easier to stay on track.
Distract yourself as little as possible
Consuming meals while watching TV or browsing the internet may not seem harmful, yet eating while distracted can result in consuming more calories and weight gain. Keeping your weight down by eating at the dinner table away from distractions is not only good for your health but also gives you time to reconnect with your loved ones. A smartphone is another device you should leave aside while you eat. You can get distracted just as easily by scrolling through your emails or Instagram feed as you are by watching TV or using the computer.
Get Healthy by Walking
To lose weight quickly, many people believe that they need to adopt a rigorous exercise regimen. If you’re trying to get in shape, different types of activity are crucial, but walking is an excellent and easy method of burning calories when you’re trying to get in shape. A study has shown that walking for just 30 minutes a day can help you lose weight. Additionally, you can engage in this activity both indoors and outdoors at any time.
Bring out the Chef in You
There is evidence to suggest that cooking at home more often promotes weight loss and a healthy eating pattern. It is enjoyable to eat out at restaurants and can be included in a healthy diet plan, but cooking more food at home will help you to manage your weight. You can also save money by preparing meals at home while experimenting with new, healthy ingredients.
Start your day with a protein-packed breakfast
Breakfast foods like eggs, rich in protein, are proven to help you lose weight. By simply switching from a bowl of cereal to a protein-rich scramble made with eggs and vegetables, you can shed weight. Increasing your protein intake in the morning can also aid you in avoiding unhealthy snacking and in controlling your appetite throughout the day
Drinking your calories is a bad idea
It’s a commonly held belief that people should avoid sodas and milkshakes, but many people don’t realize that even drinks marketed as improving athletic performance or health may contain unwholesome ingredients. Many sports drinks, coffee beverages, and flavored waters are highly caloric, contain artificial colorings, and have a lot of sugar. Several studies have shown that juice, which is often marketed as a healthy beverage, can contribute to weight gain if consumed in excess. Make sure you drink plenty of water throughout the day to minimize how many calories you consume.
Get the most from your shopping
When you create a food shopping list and follow it, you are less likely to buy unhealthy foods on impulse. A shopping list can also assist you in making healthier purchases at the grocery store. Another way of limiting unhealthy purchases at the grocery store is to eat a healthy meal or snack before you go shopping. There is evidence that hungry shoppers typically reach for higher-calorie, unhealthy options
Keeping hydrated is important
Water in sufficient amounts throughout the day can benefit your overall health and even help you maintain healthy body weight. The researchers examined more than 9,500 people and found that people who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were. Furthermore, research shows that people who consume water before meals consume fewer calories
Alicia Keys offers diet tips that encourage her to stick to her diet plan, and this is what she offers. As well, Alicia Keys uses supplements as a stand-in when she feels unable to get all the essential macros and micros in her diet through normal food. As such, for the next paragraph, we will examine the supplements she takes.
Alicia Keys Nutrition and Supplements
Alicia Keys’ supplement requirements are discussed in this section. Supplements are something she looks into regularly to stay healthy and young. As she has quite a hectic schedule, she makes sure to make sure she doesn’t skip any nutrients. The supplements she takes will be outlined in this section. Here are some things you should know:
Dairy products contain a mixture of eight proteins known as whey. Here are the proteins found in milk, ranked from the largest to the smallest amount:
- Bovine serum albumin.
The process of making cheese requires the addition of enzymes to the milk. Curdling is the process by which enzymes separate milk’s liquid whey from its solid curds. It is the curds or the most fattened part of milk, that is most commonly used to make cheese.
As you remove the solid curd and water, you leave behind a watery whey protein that has varying amounts of lactose (milk sugar) and fat. Pasteurizing and drying the whey are typical practices used by manufacturers to kill bacteria. There you go! You can find whey protein powder in the grocery store.
Chewable vitamins, known as gummy vitamins, are candy-like vitamins with a texture and taste similar to gummy candies. They come in an array of flavors, colors, and shapes. Among the most popular vitamins are multivitamins. The taste of these vitamins may appeal to children – as well as adults – who do not like swallowing pills. Gelatin, corn starch, water, sugar, and coloring are some of the ingredients that make up gummy vitamins. There are several popular flavors, such as lemon, raspberry, cherry, and orange. Vitamins and minerals may comprise them in a variety of combinations, or others may just contain a few nutrients, such as vitamin D or calcium.
Several body processes require iron to function properly. As a result of iron being absorbed by the body, hemoglobin, a protein in red blood cells that transports oxygen from the lungs to different parts of the body, is formed, along with myoglobin, a protein that helps muscles become oxygenated. It is also necessary for the body to produce some hormones with iron.
It is crucial for bone growth and for keeping existing bones strong that you take in calcium. A calcium supplement is a standard treatment and prevention measure for osteoporosis, a disease characterized by weak and easily broken bones, and osteopenia, its precursor.
The mineral calcium has a variety of other uses as well. This is one of the ingredients in many antacids. You can also take it to lower high levels of magnesium, phosphorous, and potassium in your blood. It does seem to help prevent or control high blood pressure. Similarly, it may ease PMS symptoms and contribute to preventing certain kinds of cancers. Studies have suggested that calcium with vitamin D, for example, can be protective against breast cancer in premenopausal women. Additionally, calcium has been studied for its weight loss properties. So far, these studies have not provided conclusive results.