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Taraji Henson Workout Routine

BONUS: Download the FREE Taraji P. Henson Workout Routine PDF

Taraji P. Henson means business.

She takes on the badass roles, and plays them well.

If you don’t see a trend with her roles like Empire, Think Like A Man, What Men Want….and damn…even Ralph Breaks The Internet as Yesss…well then you’re missing the picture here.

Taraji P. Henson is a boss, and plays a boss.

And for that reason, she also looks like one.

Which is exactly why we are going to find out just how to train and eat like her.

Taraji P. Henson Stats:

Height: 5’4

Weight: (approximate) 132 lbs.

Age: 48 years old

Could you even believe this woman is pushing 50?!

I can’t.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Taraji P. Nelson Diet and Nutrition

Taraji P. Nelson does follow some restrictions, but also doesn’t feel guilty when she has cravings.

She found what is sustainable for her.

She gives a ton of information to The Cut here:

I’m on a supplemental regimen to re-alkaline my body and to build the lining in my stomach. I was very bad to my stomach for a very long time, and I didn’t know! I’ve been living healthy now for three months, and even when I get off this special regimen, I know I’ll make healthier choices. I can’t have cheese right now. I use ghee butter instead of dairy butter. I also use a lot of coconut oil. I cook with it, I put it in my tea and drink it — and that’s also good for the hair and nails. I’m learning how to eat all over again. It’s like introducing a baby to solid foods.

I try to do my proteins. When I want a salt taste, I’ll do boiled eggs with my fermented vegetables. When I want a sweet taste, I’ll grab a Special K protein bar or protein shake. I just want to make healthier choices. I had a health scare and I want to live. My health scare came from me not eating right. You think just because you’re small and you work out that everything is coming up roses, until you take a look inside.

But in regards to her cravings and guilty pleasures she tells Shape Mag:

“I love chocolate. I love sweets. Every time you pick up a doughnut or chocolate or anything, you feel guilty. But why feel guilty about food? Food should be enjoyed. We shouldn’t walk around with such guilt about the nutrition that we need and that our body craves. Special K helps me with my choices. The protein bites with the chocolate in them? I mean that’s a smarter choice than a candy bar. It’s a win-win, because it’s not empty calories, it’s a food choice that’s giving me the nutrients and enough energy for me to work out and I still kill my craving for chocolate.”

Which she continues by saying:

“If I’m confident about what I’m eating, that’s one less thing on my plate as a woman I have to worry about. Some people just give up—they feel like they don’t have the willpower . When you let people know that they have better, smarter choices, it’s like once you know better you do better.”

So sustainability is definitely in there, mixed with a healthier way of eating.

She even knows how to fuel her workouts as well:

“You can’t have a great workout without a great diet. You have to be loaded with protein because takes all of your strength. That’s why working with Special K was an important collaboration for me. When you set a goal and you reach it, it boosts your confidence.”

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

We’ve also seen a lot of celebs opt for specific restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Taraji P. Nelson Workout Routine Research

Taraji Nelson has gone through a ton of changes to improve her health.

And with those, she has a lot to say.

So, while I will give you more from other sources to build this routine, I also want to give you another BIG portion of The Cut interview:

How I like to sweat: I hired a trainer. I’m not a fitness guru. I like to work out, but I won’t push myself, so I need a trainer to do that. A great week is when I work out four days a week, but I usually keep it at three days a week, minimum. I’m big on weight-training because I’m so small – I need to build up. I love squats. My trainer has me do planks with weights on my back, which strengthens my core. I used to do boxing. It uses every muscle in your body and snatches you like that.

What wellness means to me: It means taking care of your mind, body, and soul. You can’t have one without the other. Physical health starts here . If you believe you’re sick, you’ll be sick. If you believe ‘I can beat that thing,’ then you’ll heal because your body can heal itself. But you have to be nice to it.

How wellness has changed for me: I’m sleeping better, I have more energy, and I don’t have as many mood swings. You’d be amazed at the stuff that’s put in foods that acts like a drug. Like, sugar is eight times more addictive than cocaine. You crave sugar because your body needs it because you’re addicted. Sugar was my favorite; that’s why I do Special K now. I’ll also make my own macaroons, which have the three things you need to survive: fat, salt, and sugar — coconut oil, coconut, and vanilla extract. It’s not that you shouldn’t have sugar, it’s the kind of sugar you should be looking out for. White sugar is the devil, don’t eat it. Find other ways: honey, agave, coconut, coconut sugar … just not white sugar.

My wellness struggle is: Working out. I have to get my mind right to work out. I don’t wake up like: “Come on, let’s go to the gym, yaaaas!” No. I have a window, where if I don’t go by a certain time, it’s not happening. It’s from 10 to 12, maybe 1. If I don’t go by then, my mind will shut down and I won’t be able to push myself to go. I know that about me, so I make sure to schedule my training session during that time.

Taraji has also posted videos of her weight training, so we’ll know to include that.

In the video she performs flat dumbbell bench press, standing dumbbell bicep curls, chest fly (machine), and one arm kettlebell swings. She was also quoted saying that she loves utilizing “total body workouts” because, as she said “it keeps me calm and happy”.

She also tells Shape Mag about her newest fitness obsession:

“I really really got into boxing earlier this year. I love it because it’s a full-body workout—you’re working every muscle, you’re working muscles you didn’t even know existed. And you have no weights. It’s all body. It makes me feel confident. I feel like I can go out into this world and really kick ass—literally.”

So expect to see that as well!

Are you ready?

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Last Chance: Download the FREE Taraji P. Henson Workout Routine PDF

Training Volume:

5+ days per week

Explanation:

I’m going to give you two full body routines to use 2-3 times a week, and then the rest is going to come from boxing, MMA and other forms of activity in unison with a good diet.

Taraji Henson Full Body Workout Variation One

Warm Up:

Stretch

Stairmaster 15 minutes

Workout:

Flat Dumbbell Bench Press

3×10

Standing Dumbbell Bicep Curls

3×10

Chest Fly Machine

3×10

Alternating Hand Kettlebell Swings

3×10 each arm

Goblet Squats with DB

3×10

Weighted Glute Bridges

3×10

Dumbbell Bent Over Rows

3×10

Taraji Henson Full Body Workout Variation Two

Warm Up:

Stretch

Stairmaster 15 minutes

Workout:

Standing Military Press

3×10

Standing Dumbbell Hammer Curls

3×10

Incline Bench Press Machine

3×10

Alternating Hand DB Snatches

3×10 each arm

Weighted Lunges

3×10 each leg

Cable Pullthroughs

3×10

Lateral Pulldowns

3×10

Taraji Henson Mixed Martial Arts and Boxing Workout

Warm Up:

Stretch

Workout:

Choose a Routine from Coach Derek’s Programming below

You can also check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

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Taraji P. Henson told us about the health scare that forced her to change her diet, and the Civil Rights film she’s producing

Stephanie Hallett August 15, 2017 4:40 pm FB Twitter ellipsis More Image zoom Maarten de Boer/Getty Images

After a health scare landed Taraji P. Henson in the hospital, she knew she had to make some changes to her diet. She wasn’t making smart food choices, she says, and she had a lot of guilt around what she was eating.

“I didn’t take care of my stomach, so my stomach started to turn on me,” she tells HelloGiggles. “I was forced to make better, healthier choices in my diet.”

This all happened around the same time Special K was conducting a survey about women’s eating habits, so when Henson was asked to join the campaign, she signed on right away.

“Special K just dropped out of the sky,” she says. “I swear, it had to be God.”

Special K surveyed 2,000 adult women across the U.S. about their relationships with food, and found that an astonishing 90% of women question or doubt their food choices every day. Plus, the researchers found, women spend more than an hour each day second-guessing their food choices.

“That’s 15 days a year, or more time than most Americans receive as paid vacation (10 days),” the company points out.

Henson joined Special K in New York on Monday to unveil a clock-themed art piece inspired by the results of the survey, and to challenge women to ditch their food guilt and own their food choices. We had a chance to speak to Henson by phone about the campaign, her health scare, and the incredible new film she’s producing.

HelloGiggles: Why did you get involved with this campaign?

Taraji P. Henson: I had a health scare myself, and it was due to things that I was eating, foods that weren’t good for me — drinking caffeine on an empty stomach, years of taking ibuprofen without coating my stomach first…And then on this journey to a healthier me, here comes Special K with these options and this message of owning what you eat, guilt-free eating. When you see the statistics, I know I’m that woman who’s spending an hour of my day thinking about food. Especially now, after what happened.

I felt that happened for a reason, and I needed to use my testimony to help other women. We’re too busy, too much going on to be wasting 15 days out of the year, an hour out of each day, worrying about food; there are healthy options out there that can cut down on your guilt.

HG: What kind of changes did you make to your own diet to start your journey to better health?

TPH: I stopped drinking coffee — I just kicked it, I don’t drink it anymore. I save my drinking for the weekends, only on the weekends. People drink alcohol, and just because you’re not an alcoholic it doesn’t mean it’s not destroying your body. You have to know what you’re capable . Five glasses of wine for one person, or five drinks for one person, your body might handle it — but body might not. But that’s the information you need to know — when you know better, you do better.

It took me having this health scare — literally I was on my way to ulcer, which stomach cancer. That scared the life out of me. I’m thinking, ‘I need to grab the wheel!’ It was out of control. I consider myself a healthy person; who knew I was destroying my stomach? But I know now, so I make better choices. I prepare my own food, it’s a lot about food preparation. It’s a lot about education, educating yourself and knowing what you’re putting in your body and what it’s doing to your body.

HG: Why do you think women have so much anxiety about their food choices?

TPH: Society places so much on our body types and our looks and weight — it’s unfair. How come a man can go out and throw back a triple decker burger, fries, and a milkshake and not feel any way about it? But we do. Why is that? We have to change the narrative.

HG: What would you say to a woman who’s crippled by these food anxieties and wants to break free from that?

TPH: Educate yourself. Find out what works for your body. Find out what you should and should not be eating. If you know you’re not supposed to be eating dairy, don’t eat it. Find another option; there are so many options available to us. Start with Special K — you love sweets, start there. Instead of grabbing a chocolate bar, grab a protein bar.

HG: I’d love to ask you about your work for a moment. You seem to have a ton of projects going on right now, which is amazing. Which are you most excited about?

TPH: All of them! I guess I’m most excited about Proud Mary, because that’s an action flick and I’m the lead. It’s my first leading role where it’s my movie — mine mine mine! And I’m an action star, that’s amazing, right? There’s an influx of female power coming, and I’m right on the cusp of it — I love it. I’m so honored.

HG: You were so powerful in “Hidden Figures,” and the movie is still having such a huge impact in terms of policy and also just inspiring girls and women. What has surprised you most about the reaction to that film?

TPH: Nothing really surprised me about the reaction. I mean, I knew it was a hit because it was information that no one knew about. And you’re talking about a very important moment in time in America’s history that went unnoticed, that was overlooked. So I knew that where technology is going where we’ve come from with technology, that this is a missing part of the puzzle that people would die to know about — and that’s exactly what happened. I was just so happy and honored to be a part of telling the story.

HG: What can we expect from Cookie on “Empire” next season?

TPH: Cookie has finally got her company. If you remember at the end of last season Lucious had a whole accident and he can’t remember anything or anybody, so she needs to step into his shoes and take over the company. So you’ll see her in that power position that everybody’s been dying to see her in.

But what I love is that we’ll do a series of flashbacks from her time spent in prison, which I always wanted to delve into because that’s 17 years. That’s a huge chunk. You met Cookie after she got out of jail, no one knows Cookie while she’s in jail. That’s pretty dynamic — a woman going to prison for 17 years, away from her family. How did she not break in there? How did she not lose her mind? We know prison’s not for reform, we know that, right? You don’t go to prison to get better and come out ready to take on the world, you know? So how did she do that? I want to know.

HG: Do you feel like the way that her time in prison is being portrayed on the show is a fairly realistic reflection of what women go through behind bars?

TPH: The stuff that we’ve been shooting seems realistic. You’ve got bullies, you’ve got mean people, misery loves company — how do you maneuver through that, not get more time tacked on? How do you stay out of trouble? How do you keep your nose clean for 17 years, but still keep your dignity and keep the bullies off your back? How do you do that?

HG: You’ve achieved so much in your career — you’ve written a book, starred in all of these incredible films. What’s next on your list of life goals?

TPH: I think more producing. More producing projects that matter, more producing projects that are gonna change the world, change some of these cold, nasty, hateful hearts. I have one in the can with myself and Sam Rockwell; it’s called Best of Enemies. It’s a true-to-life story of these two real people — Ann Atwater, who was a Civil Rights activist in the early ’70s down in Durham Raleigh. This black school burned down, so of course they had to integrate the neighboring school, which was all-white. The Ku Klux Klan and all of their kids went there, and they didn’t like it; the city was in turmoil.

Through this process , two likely enemies became the best of friends — Ann Atwater . He denounced the Ku Klux Klan, he learned how to love, and they were best friends until they died. Showing and proving that you can unlearn hate. It’s a true story, I’ve met their kids and everything.

  • By Stephanie Hallett

YAS GIRL! Empire star Taraji P. Henson has been totally stunning fans with her amazing weight loss. And though she’s always been beautiful, it’s clear that she’s been putting in her time at the gym and shedding some pounds. Watch the video below to see her transformation!

Of course, we know Taraji plays Cookie Lyon on the hit Fox show, and back in 2015, her personal trainer sat down with In Style to reveal the secret to getting a “Cookie booty.” Mike T worked closely with the 47-year-old actress to burn fat and build muscle.

“Honestly, Taraji is very disciplined in the gym,” he said, unsurprisingly. “She’s the type of person that if you tell her she can’t do something, she’s definitely going to want to do it even harder. Her focus is second to none. She’s a warrior in the gym. I’ve never had anything that she’s backed down from — she’s a dream client.”

Mike said Taraji has a regiment to keep her bum in tip-top shape. “She definitely loves squats,” he said. “It’s one of her favorites. She’s pretty much known for her derriere and we make sure that we maximize our workouts for that.” And if you want a booty like hers, Mike recommends you keep up with your lunges, squats, kickbacks, and deadlifts.

He also noted that a healthy diet goes a long way, even if you don’t work out at all. “The main thing to focus on when you don’t have access to a gym is your diet because eating properly can help you lose weight alone,” he said. Eating clean, raw foods, good carbs, and high-protein meals is what keeps Taraji looking so amazing!

How Taraji P. Henson Ditched Her Food Guilt—and Stopped Comparing Herself to Others

With a Golden Globe and a Screen Actors Guild award for Best Actress under her belt, you’d think Taraji P. Henson wouldn’t have doubts about any of her decisions. We’d say she’s doing pretty damn well! But not even the Empire star and author of Around the Way Girl: A Memoir is immune to feeling guilty over her food choices-something women spend over an hour every day second-guessing, according to a survey from Kellogg’s Special K. As part of her new #OwnIt campaign with the brand, we chatted with Henson about ditching her food doubt, the workout that makes her feel like a total badass, why it’s so important to stop comparing yourself to others, and more.

Here’s what we learned:

She doesn’t let her cravings make her feel guilty.

“I love chocolate. I love sweets. Every time you pick up a doughnut or chocolate or anything, you feel guilty. But why feel guilty about food? Food should be enjoyed. We shouldn’t walk around with such guilt about the nutrition that we need and that our body craves. Special K helps me with my choices. The protein bites with the chocolate in them? I mean that’s a smarter choice than a candy bar. It’s a win-win, because it’s not empty calories, it’s a food choice that’s giving me the nutrients and enough energy for me to work out and I still kill my craving for chocolate.”

Upping her food smarts makes her feel confident…

“If I’m confident about what I’m eating, that’s one less thing on my plate as a woman I have to worry about. Some people just give up-they feel like they don’t have the willpower . When you let people know that they have better, smarter choices, it’s like once you know better you do better.”

A post shared by taraji p henson (@tarajiphenson) on Jul 13, 2017 at 2:57pm PDT

…and fuels her workouts.

“You can’t have a great workout without a great diet. You have to be loaded with protein because takes all of your strength. That’s why working with Special K was an important collaboration for me. When you set a goal and you reach it, it boosts your confidence.”

She uses one workout in particular to feel like a badass.

“I really really got into boxing earlier this year. I love it because it’s a full-body workout-you’re working every muscle, you’re working muscles you didn’t even know existed. And you have no weights. It’s all body. It makes me feel confident. I feel like I can go out into this world and really kick ass-literally.”

She wants women to write their own definition of “sexy.”

“Own your look. Own your shape. Don’t compare yourself. Take charge and take your crown back. You tell society what’s sexy. That’s why comparing yourself is a trap. As long as you’re making better choices for you, and know what works for you, then you can own it. If you know you are making better, healthier choices for yourself, what’s not to own about that?”

  • By Macaela Mackenzie @MacaelaMackenzi

Taraji henson weight loss

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