Elsa Lafuente Medianu who was born on 18 July 1976 and is known professionally as Elsa Pataky, is a Spanish model and actress. Pataky is acknowledged for her performance as Elena Neves in The Fast and the Furious franchise. She has performed in the films Snakes on a Plane (2006), Giallo (2009), and Give ‘Em Hell, Malone (2009). She has also been a part of the Spanish film Di Di Hollywood (2010).
Through Elsa Pataky’s looks, her diet and exercise might seem a bit intense but looking at her approach to fitness, it is evident that she has quite a balanced routine. That is to say that although she is 44 years and a mother of 3, she even has a book of her own, named “Strong: How To Eat, Move and Live with Strength and Vitality” in November 2019. Clearly, she has worked hard behind her success and a strong body.
As a matter of fact, Elsa Pataky has already spoken about being competitive with her husband Chris Hemsworth when it comes to her fitness lifestyle which is a motivation that seems to be obviously working for ’em both. So here is all about what Elsa Pataky eats and does in a day that keeps her so fit and motivated through and through.
Elsa Pataky Statistics
- Birth Date: 18 July
- Birth Year: 1976
- Place of Birth: Madrid, Spain
- Occupation: Moder, Actress
- Height: 1.61 m (5 ft 3 inches)
- Spouse: Chris Hemsworth
Elsa Pataky Workout Routine
To come to the daily routine and what all Elsa Pataky does in day to stay in shape, besides her husband’s influence, we have clubbed all that Elsa Pataky has ever said about being fit into one article. So here’s all about her fitness routine. Because they both love and are passionate about staying fit, the husband and wife duo have their own fitness app called Centr Fit. “The reason we created this program was to bring together all the people we think are really good in fitness, nutrition, and mindfulness,” Elsa told in an interview, “I think those three things are important to keep healthy and happy. Chris put it together, but I wanted to be a part of it, too,” she continues to say about her app. The app also has some amazing workout routines that Elsa Pataky and Chris Hemsworth follow themselves.
For Elsa Pataky, it is all about being consistent. In fact, it is her body clock that does not allow her to miss the workout that she has set for herself. She can not miss her workout for more than a week, she feels jittery. In her own words, ‘I can’t be without training for more than two weeks – I just get really nervous and my energy starts to go down.’ This is all because of the awesome results that can be seen after a great workout. She says, ‘When you start working out and your body’s changing and achieving your goals that’s such a great thing’
There have been quite a few ‘accidents’ in her life that have led her to explore different aspects of physical fitness. In one such instance, she ‘accidentally came to fasting! In her words, ‘ Because of the kids and the run in the morning, you end up not eating anything – you have to get their stuff and their clothes and everything. Chris is like, ‘You’re fasting’ and I’m like, ‘I’m not,’ and then I realize at 12 pm, ‘Whoa, I haven’t eaten anything!’’
However, she is not a fan of dieting. She actually maintains a fine balance between her meals and what she craves in the day. She also tells people to listen to their body as it can tell way better. She never undernourished it or forgets to love it the way it deserves. She says, “You have to find what your body craves and what is good for it” For her, the extremity is not the way, ‘I hate extremes in everything, so I always love to kind of be in the middle. I learned a lot about macrobiotics, but I need other things, also.’ She admits to having made mistakes in life, but she certainly won’t repeat them all. She says, ‘ You have to find what your body craves and what is good for it… For a while, everyone was like ‘no carbs’ which I think is a big mistake’
Elsa Pataky has been a huge proponent of yoga for the time being. She has been a practitioner of ancient mind and body procedures for more than a decade which made a huge difference to her whole body. “It’s just like another kind of energy you have in yoga,” Pataky told in an interview in 2019.
It is not just the physical aspects that she works for, but also the mental and emotional, and spiritual aspects that yoga helps her inline for herself. She feels calm and energized. In her words, “It’s also for your mind. In the end, you have that moment of laying down and five minutes of like [does an exaggerated exhale]. Kind of like a meditation. I think that’s really important for your brain and to come down. At the end of the yoga, it’s just good for me to lay down and think about nothing… or try to [laughs].”
Elsa Pataky also thinks that yoga helps her to define her muscles and keeps her leaner. She credits the longer and leaner frame of her body to yoga.” I can create muscle [with weights] but yoga would ‘style’ it and make it longer, and so all of a sudden it wasn’t bulky. I feel like that’s a good combination,” she said in another interview.
“I discovered yoga, and I discovered how to stretch the muscle and make it more beautiful,” Elsa told in a recent interview. She said this sequence of building muscles with weights and then “styling” flesh by stretching them with yoga was the flawless idea for her. Now, she’s definitely what anyone would call a dedicated practitioner. For her, her workout routine is a great 30 minutes of intense workout, 3 days per week, and then two yoga sessions per week as she told in an interview for a leading magazine. It has been 8 years that she has stuck t this routine and its works out very well for her.
EXERCISE: Weight Training and Stretching
Besides her yoga routine to stretch and bend, she does not miss out on the essential 30 minutes of intense and grueling strength training workout which is an important part of her workout routine. She stretches after every session of her weight training. “Weight training with yoga really works with my body. I work out with weights, and the more and more I learn that I’m not scared doing weights,” she told in an interview.
She loves to use extra weight in her training routine that makes her have that definition and strength. In her words, “I’m using more weight, and more weight, and more weight, and fewer repetitions to create that muscle. But stretching is such an important thing for the muscle—and in women, it’s what makes you get the shape, the beautiful shape.”
On the anti-aging power of muscles
She believes that weight training is actually slowing down her aging process and she looks, fitter and fitter. Muscles help out with her anti-aging process and stop her body from looking sagged. In her words, “I always tell women not to get scared of being muscly because it keeps everything up. When you get older, and everything starts sagging [laughs]. So the only way to keep it up is the muscle. So don’t be scared of that – in the beginning, it will look like you’re gaining weight but that will change, step by step. Just hang in there.”
EXERCISE: Exercise ‘Snacking’
Exercise snacking from a big part of her. It is just like regular snacking, but instead of food, she uses weights. She loves to couple her workouts with some snacks in between. Exercise snacking or fitness snacking involves a small time of exercise throughout the day. For instance, just doing some pushups, lunges, or squats during a series commercial. This has scientifically shows to improve strength and cardiorespiratory fitness in both men and women. “I can’t be without training for more than two weeks—I just get really nervous and my energy starts to go down,” she said in March 2019.
For her, staying motivated in all that they can be to achieve new success. In her words, “When you start working out and your body’s changing and you’re achieving your goals, that’s such a great thing. So, I think that’s the motivation [to exercise]—feeling better and just being happy with you and knowing that you’re healthy. If you know you’re taking care of your body and you’re doing it for a reason, you can put aside the, ‘I can’t do it.'”
When she was still a young girl, Elsa Pataky got obsessed with looking at sportswomen and runners on TV. She started training her core then because she loved those abs and defined core. She said in an interview, “So I just wanted to have a body like that. And I liked sports… and so then I started training and my goal was to have abs!” She said from there, she grew “obsessed” with abs exercises. In her words,
I started really young, my father loved sports – so we used to watch the Olympics a lot, and I would get obsessed with the toned and strong bodies of the gymnastics and the 100-meter women runners. I loved their abs! So I just wanted to have a body like that. And I liked sports… and so then I started training and my goal was to have abs! [laughs].
She started not just with the workout but also eating super clean and voila, she started seeing results in no time. She has superb control over her food choices and only likes to put food in her body that will help her reach her fitness goals. In her words,
So I started getting obsessed with it. I started doing abs [workouts] all the time, and then I started to see my body change. I started eating healthier. And yes, you still have cravings – so it was very difficult – you know sometimes it [feels] impossible … especially when you have times when you’re really low and down. But I would always get back into it exercise. Even when I was like ‘No, I don’t want to do it…’. It would make me feel so good. I love eating foods that are good for me, and I loved getting stronger. I’ve always loved to feel muscly and sometimes I’d get too muscly, but that was my choice.
Totally changed from her current views, Elsa Pataky says that she had a fear of building too many muscles. At first, she thought that if she put on weight from too much muscle training, it would be bad as she would look manly and bulky. However, she realized that putting on muscles is actually good as it made her more strong and healthier. She also shared her complete workout routine in an Instagram post saying,
- Single leg glute raise, 20 seconds each leg
- Dumbbell good mornings, 20 seconds
- Dumbbell lunges, 20 seconds each leg
- TRX squat jumps, 40 seconds
- Exercise ball hamstring rollouts, 40 seconds
- Banded walking squats, 20 seconds each way
- Banded glute kickbacks, 20 seconds each leg
Repeat for 4 rounds, 20 seconds rest between rounds.
WELLNESS: Horse Riding
When it comes to going out in the sun and doing some activities Elsa Pataky tells that she loves spending time in the green with her horse, Chester. “I learned to ride as a child, but my family couldn’t afford to buy me a horse,” Pataky told in an interview for a leading magazine. In fact, that horse is super close to her and she says, “The first cheque I got from a Spanish television show went to buying that horse— I loved jumping!”
Although Elsa Pataky is super consistent with her workouts and she can’t take many breaks. taking too many breaks on lying on the couch makes her less energetic and she gets nervous and is thus vita for her mental health. But when she does into feel like doing weights or doing any cardio exercises, Elsa Pataky goes out in the ocean surfing. Even when she is not in the gym with some grueling workout routine, she likes to keep herself moving and actively participating in some sort of moving activities that keeps her energy up. Surfing is one such activity that she likes to do and is best at it.
“I think mindfulness is one of the most important things for your body and being healthy,” Elsa told about her whole meditation routine and how he keeps her mind and body in balance. She continues, “I think it’s good to do it as often as you can, even for just 10 minutes. I’ll do it at least three times a week.” She stated that she likes to meditate both in the morning and at night ere the kids wake up and after she gets them to sleep.
When asked if she likes to work out in the nighttime or daytime, she said it is always the morning for her. “I prefer to work out in the morning,” she says. She does some chores and is off to workout. “I usually take the kids to school and do some exercise. I’ll go to the gym or go outside.”
It is something about getting up and workout in the morning that relaxes her and in fact fills her up with more energy to go by her chores throughout the day without getting tired.
On her body after babies:
She never stopped training ven while she was pregnant with three kids. It was important for her because it kept her mind off things and she felt energized and away from all those side effects that women feel. She explains,
I never stopped training when I was pregnant. The training was really important to me, and it’s really good to be fit when you get pregnant – because your muscle has memory, and then your body changes when you’re pregnant so when you have your baby, your muscles are like “oh we know that!” and immediately come back to how it was. So it’s so much easier.
For her, exercising was important before, during, and after her pregnancy which makes her believe that she was able to recover only because of it after her delivery. She even asks her fans and friends to follow the same thing. In her words,
I’m not saying to start when you’re [already] pregnant – but if you’re thinking of getting pregnant, start exercising because you can keep doing it while you’re pregnant, and then your recovery will be much easier. It was for me because I already had that muscle. And even though I was doing much less, [afterward] my body was like “Yes, I know, we’re getting back to where we were”.
The daily chores seem to be much easier while you are pregnant and working out. This is the exact thing that happened with Elsa Pataky when she was pregnant with her twins. She says,
With the twins [boys Tristan and Sasha, now five] I was doing a lot of Pilates and going upstairs, and even the day before the birth of India [her first daughter, who’s now seven], I was in the gym. Because it made me feel really good.
She feels that little exercise throughout the day is important and pregnancy must not be taken like a vacation or 9 months because after the delivery you cant just get back to the gym. She says,
I think women are a lot more conscious about this now, and before they were like “Oh great! Now I’m just going to eat whatever I want!” …which is good [laughs] but then, it makes it so hard to recover from. And that’s the hardest part – because when you’ve just had a baby you don’t have the time to spend hours in the gym.
In fact, she took the time out even in the lockdown to get something in as her workout. She said she and her family tried to keep it moving by being creative and trying fun new activities that kept them on their toes. In her words,
Well, in Australia it hasn’t been that hard. I have lots of friends in Europe and Spain and it’s been really hard for them because they couldn’t get out. We weren’t completely locked in – we could still go out and we have a garden which the kids can play in. It was easier for me than I felt it was for my people in Spain, I can’t complain. They never closed the beach here either, which is the most amazing thing, especially with kids. I understand how hard it must be for everybody in cities, especially if you’re in an apartment with your kids and unable to go out.
She says that she has a great attitude towards health and fitness and it is where people are at fault because they get into fitness intending to lose weight. However, it is more important that you stay motivated than anything else. Being without getting out of your comfort zone, it is not possible to achieve the goals that you might have set for yourself. In her words,
It’s hard to define my exact philosophy but in general, I think it’s important – especially with exercise – to get out of your comfort zone. When you’re not moving or doing anything it’s hard, but when you break that and see how good you feel after exercise, that changes something inside you. I think our thoughts and beliefs are what move us forward but they’re also what holds us back. Sometimes I think, ‘OK, I’m going to get out of my comfort zone today even if I really don’t want to work out because I know how it feels when I do it.
In fact, she too struggles with motivation something but that does not make her quit altogether. For her consistency is the greatest asset. However, exercising is one of the biggest support that keeps her going and moving throughout the day. She explains,
Oh, of course, we all do. Some days you just don’t feel like exercising and it’s hard – like if you haven’t had a great sleep or if the kids are being crazy. Or maybe you don’t have time or feel low. It’s hard to make the effort when the world feels tough but the endorphins you get when you exercise give you that power, like, ‘I can do this!’. Exercise gives me that energy to keep going.
She is a big morning person and likes to work out when the kids are not at home. When she does not like to work out, she will do other things like walking or going out to keep that blood pumping. She tells her routine, saying,
I prefer to work out in the morning. I usually take the kids to school and do some exercise. I’ll go to the gym, or go outside. I often go out with some other mums here – we’ll do a little hike to the lighthouse which has steps you can run-up. Or I might feel like surf on days I don’t want to go to the gym. I just try and do something. If you don’t feel like doing a workout in the gym, just go for a walk or go outside and do something that makes you feel better.
She says that it is all about taking time out for yourself and moving whenever you have the chance instead of missing the gym and sulking out the whole week. It does not matter what is the exercise as long as you are moving throughout the day. She says,
Yeah exactly. It can be just moving a bit or going to the park. A lot of my friends say they don’t have the time but even when you’re going to work on the bus in the morning, just get off a few stops earlier or if you can, walk to work. Make it part of your routine. It’s so good for your brain as well, exercising in the morning. I sometimes take the kids for a surf in the morning and the difference in them is amazing.
She also gives importance to have workout buddies because they help you stay motivated and push you when you are down. It is a great way to work together. It also makes you competitive and pushes your limits. In her words, “It’s good to have friends you can train with because the day you don’t want to do it, your friend will be like ‘Come on, let’s do it!’. You push each other and that’s great. Having a partner to work out with can push you to be more competitive and it becomes something that’s much more fun.”
Besides she has always been super active since she was a child. This is because her dad was in sports and would always encourage her to play or watch sports on TV. Thus she partook in a lot of sports activities which made her super active throughout the day. She recalls, “Yeah. My dad loved to exercise and he was into sports and I’d always go with him, he’d take me everywhere. I grew up with it. I think it’s important for kids to be around exercise because when you grow up with it too. I think part of me, which is nice.”
She also gives a lot of importance to having a routine as it helps her keep a track of her activities and let her work quietly and calm in peace. She has a full-on ritual which she likes to follow in the morning so that she could help focus on things that she really wants to do. She reveals her morning routine by saying,
What’s really important – and I think this is true for women who don’t have kids too – is to have a good routine in the mornings, because when you have kids that go out of the window! I always wake up before them and my ideal morning would include a cold shower. It’s really good for you and gives me energy in the morning – I know it’s hard in the winter, but it’s such a good thing! Then I love to have a few moments of breathing or mindfulness getting ready for the day or even two or three pages of a book instead of going straight to your phone. I don’t have my phone close to my bed – I try to wake up and not just go straight to it because then you fall into everybody else’s agenda, instead of organizing your brain and goals for the day.
Even though she and Chris workout together sometimes, most of the time they do their own thing because they know what is important for their own bodies. Sometimes they also mix and match stuff just to spend time together. However, she wouldn’t deny that it is more motivating to workout with someone rather than alone. She says,
We usually do our own because we know what’s good and I know my body so well and how I feel. Sometimes my body feels like it needs something different, like cardio or weights, and I think it’s important to know your body and what feels good. So we usually do our own, but sometimes we get stuck in our own routine and want to get out of it and do something different. So videos – or having somebody to train you – can be amazing for that, to push you more.
Besides body stuff, she also trains her mind so that it could function better and she could focus on other important aspects of her life. She likes to be healthy and tries to hit the meditation even if it is just 10 minutes on the day. She has her ways. She says,
Yeah, I love it. I think mindfulness is one of the most important things for your body and being healthy. I think it’s good to do it as often as you can, even for just 10 minutes. I’ll do it at least three times a week. If I could, I’d do it every day but things like kids, life, and work get in the way. Sometimes finding the time to train, meditate and do all these things is hard but I feel much better when I do it. Sometimes I’ll put the kids to bed and just before I go to sleep, I’ll meditate as part of my routine.
But besides working out and meditation, there are also things that she keeps close to her emotional and mental health. Here are these three things that she likes, she says, “Being with my family and going to the beach with them for the day, I love it. Or going into the mountains or forest for the day, camping in nature makes me really happy. Then my hobbies – I think it’s important for everybody to have their own hobby. I love to horse ride, but Chris has it with surfing. Finding something that is just for you and you don’t depend on anybody else for. Or just sitting reading a book in a quiet place, I love to do that too.”
If she has to one activity it would definitely be horseriding because she has been into this for a very long time. She did it when she was younger and really thinks it boosts her confidence. In her words, “Horse riding is probably my favorite. I love surfing too, but I’ve been horse riding since I was really young. It gives me that focus and I really enjoy the adrenaline because with a horse it doesn’t all depend on you. It’s like surfing – it depends on the ocean and the waves, you know? So yeah, I think horse riding would be my favorite thing to do when I’m not with my family.”
That was all Elsa Pataky does in the day and in her lifestyle routine to stay fit. Now moving forward to her diet plan which makes her energized throughout the day.
Elsa Pataky Diet Plan
Elsa Pataky does not have as complicated a meal plan as you might think it to be. In fact, her diet is super simple and convenient. You must preplan your portion size according to too your hunger and daily fitness levels. She likes to have her heaviest email during the day and the lightest at night. Besides this, she also likes to consume things like goji berries, flaxseed, kukicha tea during the day.
For Elsa Pataky and Chris Hemsworth, cooking is a pleasure and a valuable asset. They even moved to a remote town in Australia so that they could spend time with their children away from the paparazzi. They learned and cooked together and avoided going to restaurants at all. They worked together by prepping salads, grilling seafood, and enjoying the time in general.
Elsa Pataky also writes many blogs and begins her day with a glass of lemon water or a green smoothie. She writes about the benefits of having a drink in the morning, saying, “The juice I like to drink once in a while and that helps me to clean my system is made with a blender: an apple, a carrot, some celery with the green leaves, a lemon without the peel. Once it’s done, you add a few teaspoons of olive oil. Super good.”
DIET: The Mediterranean Diet and Intermittent Fasting
When it comes to what to eat in a day, Elsa Pataky likes to stick to the Mediterranean diet. She is not the one who follows fads or any quick fix. She likes to eat plant-based meals most of the time that is rich in plants, vegetables, fruits, legumes, nuts, whole grains, seeds, and olive oil. “I don’t believe anything about diets, like quick diets that you do before summer. Those miracles don’t exist,” she said. Explaining about her staple meals, she says, “Mediterranean food every day, not just [for] periods of time.”
Elsa Pataky is also one of the celebs who like to do intermittent fasting. The inspiration behind intermittent was Chris Hemsworth who gets her into this practice. She recalls how hesitant she was at first and didn’t want to lose any weight.“[Chris], he got me into fasting. So I’ve started fasting now, I was always like ‘Hmmm, I don’t know!’, and it’s really hard, but then I started reading about it,” she said in an interview in December 2019. She, however. gave it a shot. She also adds, “Although, I was like ‘I don’t want to lose weight—because it’s a great way to lose weight if you need to lose weight—but you won’t lose weight if your body doesn’t need to. And I learned that, doing it.
The only thing that interested her was that intermittent fasting was anti-aging and it really caught up her eye. “But I read that it was amazing for anti-aging, so I was like ‘I’m in! I’m in!’ [laughs]. So he started it, and then I followed.” I don’t believe anything about diets, like quick diets that you do before summer. I feel like miracles don’t exist. Mediterranean food every day, not just [for] periods of time,” she said on a fitness interview.
Even though she admits that intermittent fasting was something that was forced upon by her by Chris, she usually does the exact opposite of what he tells her to. It is one of the things she has strictly followed. Elsa added. “But a lot of times, he starts something and I follow the exact opposite.”
She also explains her eating habits in her book. She doesn’t restrict herself and tries to strike a balance when it comes to food. She follows the 80 20 rule or eating 80 percent healthy while 20 percent whatever one wants. “For 80 percent of the time, you choose healthy foods. But for special occasions – Christmas, holidays, parties – enjoy yourself. That’s the other 20 percent,” she wrote in one of her social media posts.
In fact, after a cheat meal, she feels more motivates to start again the next day and train hard. It works for her as a motivating factor. Thus it is important for her to have what she kikes once in a while because it serves many purposes.
“In general, I try to make my ‘cheat day’ a weekend day, but if I am feeling really low mid-week because of something that’s happened, I will give in to what my body asks for, whatever craving it is. Normally that is all I need, but I sometimes have a period where I’m feeling low for a few days, and that’s when I take the pressure off myself.”
And what does she like to include in her cheat day? Well, just like all of us, Elsa Pataky is also a human being and loves sweet treats. “I love desserts and I love sugar,” she told in a fitness interview, before adding “pizza and Krispy Kremes… one, two, sometimes three.”
On being inspired by her mother-in-law
In fact, it was her mother-in-law who started with this whole intermittent fasting thing and the results were really amazing on her. She started it quite slowly and this is exactly how Elsa Pataky also added intermittent fasting in her routine too. She says,
The first person we knew who started [intermittent fasting] really strict was Chris’ mum, actually. She just looks amazing! She’s 60 almost, 59, and every year looks even better… She started with one day of fasting, once a week, and then she started with the 15-16 hours of fasting.
She also remarks that it is super hard in the beginning for the body to adjust to the new patterns of eating. However, once it is done, everything seems achievable and the results are also very amazing. Having 3 kids makes it super easy for her. She continues,
It’s hard in the beginning but then your body really gets used to it, and I think as a mum it’s kind of easy in a way -because you’re so busy in the mornings with the breakfasts, and then they drop off, that you can easily find yourself saying “Oh, I haven’t eaten all morning”. But then I just have breakfast afterward.
She says that getting to the intermittent fasting thing is a slow process but one has to be consistent and who is more consistent than Elsa Pataky herself? In her words,
So we started doing it a day here, and a day there and she was like “No, that doesn’t work! You have to be consistent.” She lost so much weight, and then she found that this is the way your body has to be. She looks so, so good.
Elsa also loves to have some sweet treats once in a while. In fact, one of the biggest secrets about her is how much she loves to have ice cream and donuts. It is her vice. In her words, “I’ve always been such a sweet person, I love donuts and ice cream. We don’t have chains like Krispy Kreme here, but every time I go to the Gold Coast there’s a gas station that has them and I have to have one. I’m glad it’s not here as I couldn’t control myself, but I love – just once in a while – going there and having my donut and enjoying every part of it.”
She also admits that she does not like to deny herself with any food group because she does not lie to have any kind of weird food craving when she ends up eating more than it was required. In her words, “Absolutely. I need to have a treat at least once a week or at the weekend. At the weekend I eat what I like and enjoy it, then just take care of myself for the rest of the week and eat a little bit more healthily. I feel like you need that for your own happiness.”
As a matter of fact, and as ironic as it might seem, Elsa is really great at making desserts. However, it is Chris who is a better cookout and loves to cook. In her words, “My favorite thing to do is desserts, I’m really good at desserts. Chris is actually better and enjoys cooking more. He does really amazing vegetable soups that we love – he just puts everything in. And especially now it’s winter here, it’s just the best thing. I think he loves it whereas I’m good at things I know how to do, but it’s not really a hobby for me.”
She loves having her Spanish food. Her favorite food is ham and tomato bread which she eats when she is in pain. In her words, “My favorite thing – and I miss it a lot because we don’t have it here that often in Australia – is ham and tomato bread. It’s toast, a little bit of garlic and tomatoes, then a bit of Spanish ham on top. And that’s my favorite thing, when I go back to Spain I have it for breakfast and lunch!”
She is also highly motivated when it comes to workouts, diet, or life in general. She believes that one must never give up no matter how hard the moment is. She does not feel like she is losing confidence also because she has a great pillar of support with her, that is, her family. She says, “Despite everything that happens in your life – the difficult moments and everything – never, ever give up. I remember hearing Churchill say that when I was younger. I’d tell young people – and a younger me – don’t lose confidence in yourself. When you feel confident, you can do so much in life and it gives you that energy to just keep going when things get complicated and hard. And even though things happen that aren’t good, there’s something you can learn from them. Whatever has happened to me in life, I try and see it as a life lesson – you have to experience it to get to the next step. I’ll say that to my kids, too. Just keep going, there will be better times ahead and everything will pass.”
Once again, she is sexy because she is super confident about herself and how she want things in her life to be. This is her organizational skills, and her dedication to work that makes her who she is now. In her words, “It’s the confidence that you have. From thirty-something onwards, it’s like “I know what I want, I know what I don’t want, and what is good for me”. And I feel confident about life. But then you start having wrinkles and it’s like “This is not fair!” [laughs] But this is life…I would never go back to my twenties, I like this age. Like everybody says, your forties are like the new twenties and I feel like this is true.”
Elsa Pataky Supplements and Nutrients
Elsa loves to take vitamins especially at her age when she feels it is important as food can’t give you all that kind of nutrients possible. She also likes to give her kids vitamins too because it is essential for them to have them while they are growing up. There are some of the vitamins that she takes:
- Swisse Vitamin and Supplements
- Whey Protein
- Vitamin C
- Women’s Vitamins
- Magnesium Supplements
She explains her journey with vitamins and supplements saying,
Yeah, I love all the Swisse vitamins and supplements, they’re amazing – especially in certain periods of life where maybe you feel you’re not eating all the nutrients you need. The beautiful ones are amazing, I feel it’s been helping my hair and skin. Then I have vitamin C every day – the strawberry one and orange – and I’m giving it to the kids, too. You have to know what your body needs and make sure it has it, even just for short periods in your life. I’ve been putting the women’s vitamins in my smoothies – every time I have a smoothie I’ll put them in. They also have magnesium to help you sleep, which is good.
Elsa Pataky Tips and Tricks
1. Set your goals
1. ARE THEY SPECIFIC?
2. Get up early
3. Eat a healthy breakfast
4. Exercise every day. Then you can further try and break them off into smaller steps. For example, if you look at your first gaol of sleeping for at least 8 hours, you might want to:
• Turn off screens and put phones away two hours before bed
• Make sure your bedroom is not too hot or cold, and that you have good blackout blinds
• Have a winding-down ritual such as meditation. My husband, Chris, and I have started getting into it, doing 10 minutes before bed. It works really well for us.
• Can you do more repetitions of an exercise?
• Can you lift a heavier weight?
2. Be patient
Elsa likes a little bit of patience when it comes to having a long-term effect on fitness levels. In her word,
Imagine that you have planted some seeds in a ﬂowerpot because you want to grow a beautiful plant. On Monday you grab your watering can and water the soil. On Wednesday you do the same and on Friday as well. Have you grown anything yet? What I’m trying to say is that, at this early stage, the process is invisible. You have to be consistent and wait to collect the reward. One of the reasons we often abandon training programs is because we want fast results. We don’t allow enough time for our seeds to grow roots; we want to plant and harvest at the same time.
3. Training with a partner
She likes to have a partner as it helps to motivate and stay on track. Having a partner would really help you get closer to the goals and would keep you ahead in line always. In her words,
I love training with Chris. We do our own exercises separately, but then we really enjoy spending 30–40 minutes doing something we both like together. I also train with my family – my brother, his wife and our cousins will come to our house now and then to train together. It’s like a family fun time! The competition also makes us work out slightly harder. Laziness, as you know, is contagious. But so is enthusiasm.
4. Incidental exercise
Incidental training is a great way to help amp up your fitness levels. Thus you can take conscious efforts and make conscious decisions to work out by doing simple things like walking up and down the stairs or being active in general. In her words,
Nearly every super-ﬁt person I know takes any chance to exercise that they can. Not just training, but ﬁnding ways in their day to be active. It’s called incidental exercise – an activity you would have been doing anyway, but you can also get extra steps in and your heart rate up! And there are so many easy ways to build it into your day. If you commute by bus or train to work, try and get off a few stops earlier and walk the rest of the way. If you go to the shopping center, walk there. And if you take your kids to the playground, run around with them, or lift them to get on the slide or jungle gym. It’s all exercise. It all counts!
5. Enjoy the journey
One mus must enjoy the journey a much as possible because it will be worth it. You must go on doing something because you like it and you will be able to stick to it better than doing things that you don’t like. If it will be an obligation, chances are that you might give in too quickly as it would feel like work rather than working out properly. If it is fun you are more e likely to get hooked to it. It would be a better experience. According to Elsa Pataky, it is one of the most amazing ways to progress.
6. Coping with food cravings
Cutting down on things that are ar harmful to our health might be quite hard when you first try to do it. It can however be made better with time. If you want you can cut down on these things slowly or just use some tips and tricks to help elevate your eating patterns. Here are some of the tips and tricks that Elsa Pataky shares with her fans and family!
One way to help is to have something slightly sweet at breakfast. Lately, I’ve been eating whole-wheat bread with butter and a smear of marmalade with no added sugar. I also really like porridge, which I prepare with rice milk. My kids love it for breakfast, and for them, I sometimes add a small handful of dark chocolate, crushed almonds, and berries. Like many mothers, my breakfast often ends up being what my kids can’t ﬁnish: uneaten crusts, bits of fruit or egg . . . but as I am feeding my kids healthy foods anyway, this is ﬁne! Another way to manage cravings is to have protein at each meal, especially breakfast. For example, my husband, Chris, always starts his day with eggs and tops them with yesterday’s leftovers, which could be chicken, meat, grilled or sautéed vegetables – even bolognese sauce.
7. Follow the 80-20 rule
Elsa Pataky follows a balance between meals and loves to indulge now and then. She says, “It’s important to allow yourself treats now and again. Remember, we are not aiming to be perfect, just the best we can be. My trainer, Fernando, calls it the 80–20 rule. For 80 percent of the time, you choose healthy foods. But for special occasions – Christmas, holidays, parties – enjoy yourself. That’s the other 20 percent.”
8. A strong diet
For Elsa Pataky, it is more about the right kind of foods that you must eat, and that will really help you make all of the difference. It is all about the good eating habits that one might have that will make all the difference. In her words,
Over the years, I’ve changed my way of eating many times, always trying to ﬁnd the style that is best for me. My metabolism has also changed a lot, which is normal, especially after having kids. I also realized that once you have kids you can’t allow yourself the luxury of standing in front of the pantry deciding what to eat. It has to be fast and simple to cook because the kids are hungry and you have a thousand other things to do! So please remember to fill the pantry with all the things that will help you prepare quick, healthy meals and that you know will make you feel good, inside and out.
9. Eat and live the Mediterranean
For her Mediterranean diet has the best benefits on health and fitness!
‘If I had to advise a specific healthy diet to live by, it would be the Mediterranean diet. It’s one of the healthiest diets out there. I’ve traveled all over Europe, and the European know balance. They don’t eat an excess of anything.
It is good in fats and proteins which form the major part of the diet as well as fresh vegetables and fruits. She explains,
‘The Mediterranean diet offers a perfect balance of good fats such as olive oils, avocados, and olives, grains such as couscous, bulgar wheat, and rice, proteins such as fish, chicken, red meat, and of course an abundance of fresh vegetables – that’s as healthy as you can get.
In fact, Elsa Pataky’s trainer says the following about her: ‘Chris Hemsworth’s wife Elsa Pataky is Spanish, and I’ve known her for years, she knows that you must be mindful of balance and that the Mediterranean is the way to go. There is nothing she doesn’t eat as long as it’s as fresh and organic as possible.
10. If you are stuck on ideas, make a stew
She lives to make stews which are actually made by her husband, Chris Hemsworth. She explains, ‘I love healthy stews. Stews are a great way of getting everything in one go – hearty vegetables, grains, proteins. Plus, you can make a delicious rich sauce and just add more water to make it more soup-like, there are so many varieties, stews are a great way of getting a filling meal packed with nutrients.
11. Intuitive eating, listen to your body
Elsa Pataky is a huge believer in intuitive eating which means that listening consciously to your body and eat whatever your body actually needs. It is listening to the inner demands of your body and make necessary changes possible.
‘Eating should be intuitive. That whole thing of forcing yourself to eat every three hours is an old-school bodybuilder thing. It makes no sense to me. You need to eat when you are hungry not when you think you should be eating or think you are hungry. And if you are creating the right balance in nutrition you should never feel yourself at the point of starvation. You should never have that sour feeling in your stomach but always feel good and fulfilled.
Thus, for example, if you are craving salt you are probably lacking in potassium or you are dehydrated She continues,
‘I always urge people to find a balance and awareness in their bodies. If you’re intolerant to something, if you aren’t getting enough of something, for example, protein or fat, your cravings can be signs. For example, if you crave sweets, it can mean you are lacking protein not that you need energy. If you are craving salt you are probably lacking in potassium or you are dehydrated.
It is so important that one must pay attention to the food as it would really help up your level of fitness. In her words,
‘Pay attention to how your body is feeling for a few hours after you eat something. That’s usually a good indicator of whether it’s good for you. If you’re feeling fulfilled and calm for hours after eating, then that combination of protein, fats, and carbs was great for you. If you get angry and irritable after eating particular foods, take note and if it keeps happening, steer clear.
12. Don’t eat dense food late at night
She follows the very common rule of not eating too much at night and her heaviest meal is in the morning so that it could provide her with all the energy that is needed for her. She explains her food eating patterns by saying,
‘Where timing and eating are concerned, the foods that take the longest and most energy to digest should be eaten earlier in the day and the lighter foods can be consumed later in the day. For example, eat more red meat and poultry during the day and then at night move more toward fish and vegetables.
She does not go to bed with a heavy stomach as it also helps her having a rough night of sleep and does not let her sleep comfortably! She says, ‘A lot of my cooking plans tend to ease off eating a lot of food at night. It’s not a good idea to go to bed with a full stomach, as that can slow down a lot of bodily processes’
13. Be aware of calories but don’t obsess over them
She does not want her fans and friend to stick to counting calories too much but at least they must know how much is too much because even if it is the healthy calories, it will still make you gain weight if you eat too much of it. In her words,
‘Counting calories is a good starting point to help you build-up structure and routine and visual knowledge of what constitutes healthy portions. That’s because few people actually know how many calories they are consuming, and some are surprised when you show them. They may think that a slice of bread is nothing when in fact certain types of bread are high in calories.
She adds that many super-healthy foods are still high in calories.
‘Some people will also load themselves up with what they think are ‘healthy’ treats because they are made from nuts, dates, and coconut sugar, for example. While these are super-healthy foods, they are still high in calories, and they’re processed in the body in the same way that a fat [nuts] or a sugar [dates and coconut sugar] is.
‘Calorie counting should be used to help you gauge your appetite and the calorie intake that works to keep you satisfied and to fuel your energy needs. I don’t think you should be dead set on just one or the same calorie intake every day though, because some days you need to eat more because you’re super-active and other days you don’t – just be aware.
14. Treat yourself and pop it on the grill
The way you cook your food is also important. Rather than frying or stir-frying. Elsa Pataky and her husband loves to have grilled things because it uses less oil and butter. She tells,
‘A lot of the time when I have been on set with Chris, we always make sure that there are grilled options available. Both Chris and his wife Elsa love grilled meats or grilled anything really. It’s all about the way you cook something. If you simply steam something then consume it, you aren’t going to get the same fulfillment as when you eat something that has been cooked over a grill, where you get that beautiful smokey charcoal taste.
It also gives her food more depth and retains the nutrients that are otherwise lost when we fry the food. It also makes you foo satiated for long overtime. In her words, ‘Popping things on the grill gives foods more flavor and depth, it can make something that isn’t meaty even taste meaty. It makes you feel fuller and better. This is the way Chris and his wife will cook when Chris is preparing for movie roles, it keeps him on healthy eating track’.
15. Try ‘blanching’
She lobes any other process which is called balancing. She feels that it helps out to really retain the nutrients in the food and makes it taste better too. She explains the whole concept in one of her articles on her website, saying,
‘If you overcook anything it’s going to be useless nutritionally. If you have a beautiful piece of broccoli and you cook it, and then 45 minutes later it looks grey then you have overcooked it.
‘Heard of the term blanching? This means throwing things in boiling water for a couple of seconds then putting it in iced water so it stops cooking. This technique brings out the natural chlorophyll in the food which is the bright green dye found in all green vegetables, and a powerful nutrient. When you cook something and it looks brighter than it was before, that’s the chlorophyll coming through and it means you will be getting the nutrient at its best. But if you cook it to the point where it’s faded then it’s useless nutritionally’.
16. Bulk up your meals with roasted veg
Veggies and fruits are here to keep you fuller for very few calories and that is why you must stock up your plate with loads of salads when you have the option. A lot of people would have liked a salad for lunch which is not too filling as long as there isn’t much cruciferous veggie in their meals. Thus it is important that you also add some of the grilled veggies to make it more interesting and filling. Even Chris Hemsworth loves to have grilled or roaster veggies with his food so that it can help him keep fuller for a longer time. Thanks to the fiber which will not only give you nutrients but will help clean your digestive track going for a very nice time as possible too.
17. Avoid processed foods
It is quite obvious for anyone who is on a fitness journey to avoid any kind of processed foods and veggies. Thus Elsa Pataky says,
‘I limit foods that are highly processed, boxed, or condensed – like crackers and crisps as well as meals that are pre-made and frozen. These foods may be measured in calories, but they carry a lot of ingredients your body doesn’t need. Obviously, you are better off eating a healthy frozen meal than going to a fast food place, but it’s best to consume fresh produce that’s wholesome, with no hidden extras.
One must instead aim for fresher foods and veggies, ‘Consuming fresher vegetables, healthy nuts, organic meat, and knowing where your meat has come from are the key principles I like to follow. In fact, there must be certain restrictions about the kid’s fo meat that one eats too. Elsa Pataky explains, ‘In fact, many are always surprised about the kind of meat they consume. If it hasn’t properly cared for it can be loaded with enhancers, hormones, and antibiotics
18. Learn how to snack clever
As per Elsa Pataky, a snack must always be as wholesome a possible. In her words, “A good snack recipe will always have something that makes the snack as wholesome as possible. For example, grains, nuts, honey, or healthy fat.
It is something that would help to stay full until the next major meal of the day. Elsa Pataky also shares a lot of recipes on her social media that she keeps on trying with her husband and kids. In her words,
‘A good snack would need something that provides a slow release of energy. For example, if you add fat to a lump of sugar it’s going to slow down the absorption, which means it won’t spike blood sugar levels – this is what makes a healthy snack. It’s why you see a lot of snack bars containing dates and nuts, the dates are a lump of sugar and the nuts are fat. If you add fat to sugar it’s going to slow down the absorption, so it won’t spike blood sugar
The only thing that Elsa Pataky goes by is protein shakes which she believes are good for snacking. There is a lot of things that can be done with a smoothie as there are loads of ingredients that are possible to add to it. She also makes these smoothies for Chris, her husband. She says,
‘I like to advise making great healthy shakes, using fresh ingredients, such as a protein powder blended with foods that are fresh and high in nutrients, such as grains, nuts, berries, or honey. When Chris is preparing for movie roles, I advise that he always has whole available to him, to help him to feel a lot more satiated, full, and energized. But it does get challenging when he’s constantly flying in and out, his schedule is so hectic with long hours on set.
19. Try cultured butter and stock up on healthy ingredients
Here are some staple things that Elsa Pataky likes to keep all year round no matter if it is a season for these products or not:
Cultured Churned Butter: ‘I always keep organic cultured butter in my fridge [this is a butter with live bacteria cultures added to it before it is churned]. It does wonders for the taste of a lot of cooking, plus it’s healthy.‘I will always have something from the pumpkin family in my fridge – courgettes and squash are a part of that family and there’s a lot you can do with them – I love them roasted.
Tomatoes: ‘Another thing to keep stocked up on is tomatoes – whether they’re in season or not. If they’re not in season I keep them in the fridge for cooking, and if they are in season I keep them out and use them in salads.
Garlic: ‘I also adore garlic. There are so many things you can do with it – roast it whole, crush it and use it as a sautéing base for the sauce, add it to dips, and much more.
Fermented products: Oh and one more, I will always have a quality fermented product, such as pickles or sauerkraut on hand. Fermented foods are great for the gut and digestion, plus they taste great and tend to cut the richness out of fatty foods which helps with their digestion.
20. Add healthy flavors to your meals
To avoid making your meals boring, you can add some healthy flavoring to foods like herbs. This is a great way to make your food better. In her words, ‘I don’t normally use a lot of dry spices but opt for more fresh herbs in my cooking. But I do use a few specific things including good dried oregano. I also love Spanish smoked paprika which gives a beautiful smoky element to a lot of things such as sauces and barbecued meats.”
She likes to add oils as a taste enhancer over her salads which is a good source of fats. She says, ‘It’s not a spice or herb, but a good olive oil that you can use for finishing and drizzling over foods is a must as is a good vinegar such as apple cider or red wine. And then there’s Maldon sea salt which is essential for me and really helps bring out the flavor of foods. Oh and for frying, I always have a good grapeseed or sunflower oil to hand’.
21. Think about your food combinations
She is also very careful about the combination of foods that are used in her kitchen. It is another thing that people neglect. She says, ‘Other than processed foods, I don’t tend to limit the use of any other foods but I am aware of what certain combinations of food can do for the body.
It is the wrong combination of food that can deter the digestive tract or can undo the metabolic energy of the body. We must exclude some food combinations and stick to a balance between each food group. In her words, “It’s usually the combination of food that can interfere with digestion, I think, rather than the ingredients. For example, if you are going to have a ‘carby’ meal such as a big bowl of pasta, and then throw a massive steak on top of that, it will be too much of two dense foods for your stomach to handle. So I would take off some of the meat and add more vegetables instead to balance it out.”
Elsa Pataky 4 Healthy Recipes
Here are some of the recipes that Elsa Pataky has shared with her fans and friends on how to incorporate easy and simple dishes that she enjoys making and eating with her family. So take a lot at four of these healthiest snack and meal ideas by Elsa Pataky:
1. Low-calorie Green Super Smoothie
This might be both Chris Hemsworth’s and Elsa Pataky’s favorite post-workout thing to have. The smoothie has everything that you might need after a grueling workout and is a great refresher too in the summers.
Prep time: 5 minutes
- 1 cup coconut water
- ½ banana
- 3 tbs natural protein powder
- 1 Granny Smith apple cored
- 1 celery stalk
- ¼ avocado
- 30g baby spinach leaves
- ½ lime juiced
- 4-6 ice cubes
Blend all ingredients until smooth. Enjoy!
2. Recipe for wild berry bites
This recipe is not just delicious but can work as a great snack and is full of superb nutrients!
- 1 cup (150g) berries of your choice, such as raspberries, strawberries, or blueberries
- 1½cups (375g) full-fat Greek yogurt
- ⅓cup (115g) honey or light agave nectar
- ½cup (30g) shredded coconut
- non-stick spray, if needed
3. Leek and goat’s cheese omelet with cashew pesto
You can have this recipe for dinner or lunch or even breakfast. Not only is it full of nutrients but ample in protein too and would keep you thoroughly energized throughout the day.
- organic eggs
- sea salt ﬂakes and freshly ground black pepper
- 3 tablespoons roughly chopped tarragon leaves
- 2 tablespoons extra-virgin olive oil
- 1–2 leeks, white part only, chopped
- ½cup (60 g) crumbled goat’s cheese
- micro herbs, to serve (optional)
- lemon wedges, to serve
- 1 cup (155 g) cashews
- 1 cup (50 g) well-packed baby spinach leaves
- 6 basil leaves
- 2 teaspoons sea salt ﬂakes
- 1 tablespoon nutritional yeast
- juice of 1 lemon
- ½cup (125 ml) extra-virgin olive oil, plus extra if needed
4. Baked Beet & Berries Salad With Goat’s Cheese
This recipe is great for dinner time or even for lunch if you want something light but high nutritious. It is great for a summer’s day as it is fresh and densely nutritious!
Prep time: 15 minutes
Cook: 30 minutes
- 500g beetroot
- 2 tbs balsamic vinegar
- 1 ½ tbs olive oil
- 3 tsp honey
- 1 orange zested & juiced
- ½ tsp sea salt
- ½ cup fresh or frozen blackberries
- ½ cup fresh or frozen raspberries
- ¼ cup pistachios
- 200g goat’s cheese
- 4 sprigs of dill roughly chopped
- 4 sprigs of fresh mint leave picked & roughly chopped
- Salt & pepper, to taste
1. preheat oven to 190°C/fan 170°C/gas 5
2. Wrap each beetroot in aluminum foil and place it on a baking tray.
3. Bake for 30 minutes or until cooked.
4. Set aside until cool enough to handle and rub skins off with a tea-towel, saving any juice as you peel (It’s a good idea to wear gloves).
5. Cut into thin slices
6. Whisk vinegar, oil, honey, zest, and salt in a bowl. Add beetroot slices and beetroot juice, gently mix with dressing, and set aside for 10 minutes.
7. Gently toss beetroot with berries and pistachios, top with cheese and herbs, and season with salt and pepper. Best served at room temperature.