Sophia Bush is one good lookin’ lady.
But I don’t have to tell you that…
Sophia Bush was actually requested along some co-stars from Chicago P.D., and I began doing some research on them and found that there was some really good information out there on Bush’s regime.
Bush has been in some other pretty big roles aside from Chicago P.D., such as John Tucker Must Die and The Hitcher, but more importantly One Tree Hill, which she starred as Brooke Davis from 2003-2013!
Sophia Bush Stats:
Weight: (approximate) 120 lbs
Age: 35 years old
Either way though, don’t worry.
You can use this routine.
I make all the workouts to fit any shape and size.
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Sophia Bush Diet and Nutrition
I really loved reading some of Sophia Bush’s interviews because she brings in so much of the real world that a lot of people can miss when analyzing pop culture and social media.
Not everything is perfect.
One quote from Bush that I really liked was from InStyle where she states:
Part of the reason that I’m really thinking more about the way mealtime is structured and what I’m putting in my body is because we’re sort of in this constant state of disrepair on the set, physically,” she said. “Somebody’s always getting hurt, and we don’t have a whole lot of time to get to the gym. Craft service is what it is—which, for us, typically the morning snack is hot dogs and the late night snack that comes to set is deep dish pizza. It’s crazy. People come to visit and they’re like, ‘Wait, what is going on? I figured you guys would have all this healthy food.’ But that’s not the case.”
And in an interview with Hello Magazine Bush revealed that she starts her mornings with eggs every morning but completely cut the dairy, stating:
“Dairy does weird things to your body, and your lungs, and it’s the same reason I don’t eat as many nightshades, because they cause inflammation.”
These are all realistic things that Bush is sharing.
Realistic, and more importantly: sustainable.
Sustainability is what we shoot for first and foremost within The Academy’s Nutrition Classes (SuperHumans, Monks, Samurais, Spartans, Vikings, Hunter Gatherers, Minimalists), and regardless of if you opt to use things like intermittent fasting, cyclical ketosis, or anything else for that matter…it always is the priority.
Another thing I found was from an interview which seems to be a little before her morning egg start, and it gives us a full breakdown of a day of eating.
Check it out here:
For breakfast I had:
I’m trying to start every day with a cup of warm water and lemon. It’s so good for jump-starting your system, as well as helping to keep your body alkaline. This has been on my health to-do list for ages, but with my ever-changing schedule on my show, I’ve found it hard to actually form a habit.
As far as food goes, today I had a fall breakfast hash, full of sweet potato, parsnips, kale, fennel, turkey, prosciutto, and scrambled eggs. Two of my other favorites are avocado toast with smoked salmon and lemon juice, and chia pudding made with either almond or coconut milk. So good!
For lunch I had:
Grilled salmon with olive and artichoke tapenade and a spinach salad with lots of avocado, beets, walnuts, and pumpkin seeds. I love to use a clean extra virgin olive oil as a dressing and just use a little pinch of sea salt and fresh pepper. I always have an iced tea with lunch, and once the temperatures really drop in Chicago, I start making hot tea.
For dinner I had:
I always try to have a good protein, either a small steak or some lamb (or fish if I haven’t had it for lunch). I’ll do some veggies, and then I try to get creative with a side dish. Lately I’m trying to substitute comfort foods like potatoes and rice with healthier options, so I’ve started experimenting with parsnip mash and cauliflower “rice.” You use a cheese grater to grind the cauliflower down to a rice-like shape and size. It’s wonderful. I actually got the idea from a great company based here in Chicago called Home Chef. You select recipes you want to try, and they ship you a gorgeous box of food that’s all portioned out, prepped, and ready to cook. Genius.
Today I snacked on:
Our set is a danger zone of chips, cookies, donuts, and other unhealthy treats. I mean, they’re everywhere. So this fall, I started working with an amazing food specialist in Chicago to make snacks I can bring to work. She’s taught me how to make the perfect kale chip—perfect, I tell you; she’s a wizard—protein truffles, healthy cole slaw with kale and turkey, and all sorts of other great snacks that do right by my body. I still fall victim to the naughty snacks, but not as often, which is really helping me get through the day.
Not bad, huh?
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Sophia Bush Workout Routine Research
Like I said earlier in the article, I specifically found a lot of great information about Bush’s regime.
We’ve seen a lot of that within her nutrition, but I was also able to find a ton about her workout as well.
I really love the fact that in all aspects Bush keeps her plan realistic.
I know, I know, I already said that about the diet, but it’s so important!
One of the cool aspects of the workout routine that I was able to find was an actual broken down routine from Shape.com.
We’ve been able to get things like this for other ladies routine we’ve seen on the site, so I like being able to at least utilize one day towards that.
Here’s a Q&A quote from Shape.com and Bush’s trainer:
Shape: What did your workouts entail to achieve that?
PM: Sophia and I train with one-hour workouts, four times a week. We cover it all. Depending how Sophia is feeling, we interchange full body workouts and split routines. We accomplish high intensity circuits, super sets, and corrective exercises for optimal alignment and posture. Many of the exercises are compound, involving many muscle groups with each rep. Ever-changing workout programs defeat plateaus. Change evokes change. My workouts are high intensity. There is no time wasted.
Four times a week. Keep that in mind!
Another thing I was able to find, and you’ll like this Coach Derek, is from StyleCaster.com.
Here’s another Q&A quote about Bush’s workout:
My favorite workout is:
Boxing, which I started about 10 years ago. I love what it does for me mentally and physically. Boxing trains your mind in such a unique way. Plus, it’s great for my job—all of the stunt work I have to do on Chicago P.D. is only enhanced by my ability to do intense physical choreography when I’m boxing regularly. I work out with an amazing trainer in Chicago named Robbie Cole. He’s a scrappy English guy who kicks my ass, and we also laugh a ton while we train. I’m also trying to do more yoga—I feel like I’m always saying that, but it’s true!—because flexibility is key to strength.
And, if you’re questioning why these two quotes show different trainers, it’s because a lot of these celebs have multiple, especially during different phases and times of their career or during/not during filming.
In this quote we find out that she loves boxing, and yoga!
Hell to the yeah.
Sounds a lot like our Fighter Path and Jedi Path!
I think we’re ready to train.
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Sophia Bush Workout Routine
4 days per week
Bush trains with her trainer 4 days a week. I’m going to program you one routine from Shape (from one of her trainers), which you’ll use 2 days a week, and then a day devoted to either boxing, cardio or yoga, which you’ll utilize the other two training days per week.
Day One (Utilize Twice Per Week): Bush’s Trainer Program
Sophia Bush’s Chicago P.D. Workout Routine
How it works: This is a five compound exercise circuit repeated three times. Rest one minute between each circuit, after all five exercises are completed.
You will need: Dumbbells, half ball, medicine ball, balance ball, mat.
Iso-Lunges with Dumbbell Front Raise
Reps: 15 per leg
Stay in lunge position while performing shoulder front raises (straight arm raise in front).
Alternating Reverse Stepping Lunge with Row
Using a heavy band wrapped around pole, alternate legs while reverse step lunging and row on the bottom with each step.
4-Spot Dumbbell Punching and Pressing while Skipping Over Half Ball
Using a half ball (bosu dome), skip side to side as you single arm punch and then vertical press: punch/punch, press/press.
Jump Lunging in One Place with Medicine Ball
Jump lunge as medicine ball moves side to side over the forward leg.
Balance Ball Forearm Bridge Moving Arms Forward and Back and Side to Side
Perform a perfect forearm bridge on a balance ball and move forward and back (20 times) and side to side (20 times) in tiny movements.
Day Two: Cardio, MMA/Boxing, or Yoga (Utilize Twice Per Week)
This day you’re going to be utilizing one of the choices above.
That mean’s you could either get out there and take a class for the boxing or yoga, or you could even use programming in The Academy.
We have instructional yoga videos, as well as MMA styled training.
BUT, if you’re unable to do either, you can always insert 30-60 minutes of cardio in the form of bike, treadmill, elliptical, stair master or row.
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