Last updated on June 29th, 2021 at 02:24 pm
We started with a villain (Gaston) and made our way to Mulan, but now it’s time for us to hit the open water.
And, while not officially part of the Disney Princess line-up, she’s a princess in my book.
Although I don’t know how much weight that will hold if I take it up with anything “Disney Official”.
Not only do I love Moana, but I also really wanted to try to pair up some male and female characters based on their movie for these Disney Inspired plans.
Which is really just my way of saying I really wanted to write both Moana AND Maui’s plans this week.
By the way, for the start of these articles I would like to say this: I linked to the guidelines above, but in no way is this workout and diet plan that of Moana’s. This is simply a plan inspired by his character and I will be citing all the information I can in order to show where the inspiration is coming from.
So, for anyone who isn’t familiar with Moana’s character, I’ll be talking about all the things you need to know as to why I’m building the routine the way I am.
Moana Possible Stats:
**We’ll be using height ranges that Disney looks for when getting actors for these roles.**
Height Range: 5’3-5’5
Movie: Moana
Alignment: Hero
Powers: No
Being that Moana is only the second female, we don’t have enough Disney Inspired characters to compare her to, so I’ll be naming other women we’ve seen below.
For Gaston I named characters, but I think for this one I want to show you where she falls in a range among women celebs we’ve seen.
Mulan was 5’2-5’6.
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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Moana Inspired Diet and Nutrition
**Keep in mind: this section will be nearly identical for each character, but I will add in something special for the Disney Inspired Characters if possible**
Every hero (or villain) needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, 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.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
THE MOANA SECTION:
So what do we know about Moana?
We know we need to get down with some Polynesian food, that’s for sure!
And I’m all about it.
If you guy’s haven’t eaten at Disney’s Polynesian Resort, you are missing out.
That’s Brandon’s (Younger Brother, Private Coach and YouTuber) FAVORITE place to eat.
The “Ohana” Breakfast, to be precise.
Either way, here’s some Polynesian cuisine we can add to our diet to be more like Moana:
- Coconut (as we see in Moana)
- Taro and Poi
- Kalua pig (this pained me to write – sorry Pua…)
- Sweet Potato
- Pork
- Poke
- Lomi Salmon
- Pineapple (Polynesian Breakfast Bread from Ohana Breakfast anyone…!?)
And, Disney even shares a fun recipe for us which they call a “Wayfinder Sundae” to host your Moana Movie Night!
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Moana Inspired Workout Routine Research
We’ve made it to “the fun part”.
This is the part when I get to tell you about the “how” and “why” of the workout we’re about to build.
So let’s start by grabbing some information from Moana’s Wiki Fandom page.
We can immediately use Moana’s age, but also her build and physique as something that will better help us shape this plan:
At 16 years old, Moana of Motunui has a slender yet muscular build that sets her apart from previous Disney princesses and heroines. She has brown eyes with thick eyebrows, full brownish-pink lips, and long, wavy, black hair. Moana usually wears her hair down, only tying it in a top bun sporadically when sailing.
At only 16 years old you can expect us to bypass the weights for this routine and utilize other methods of getting Moana’s “slender yet muscular build”.
Her Wiki page also tells us about her abilities, which they describe as follows:
- Ocean connection: Though Moana does not technically possess the skill to bend water to her will, she does share a very unique and exclusive connection with the ocean itself.
- Master sailor: Though inexperienced at first, Moana has always been drawn to the sea as a result of her ancestral heritage. When she first embarked set sail with Pua in attempt to go beyond the reef, her sailing skills left much to be desired, and as a result, she was nearly killed by the strong currents. However, she made it passed almost effortlessly the same night, and throughout her adventures with Maui, steadily learned various necessities and tricks that would ultimately lead her to become a talented sailor — and by extension — a master navigator.
- Athleticism: Growing up on an island has provided Moana with an environment that allows her to use her strength and agility to traverse throughout it. As first seen during “How Far I’ll Go”, Moana is physically dominant, as she was seen zip-lining and running at a fast pace without losing stamina. She also has a natural talent for swimming and can endure being underwater for a considerably long period of time for a human. During her brief time trapped in Maui’s cave, Moana demonstrated incredible leg strength by moving and toppling over a statue of the demi-god many times her size and weight so she can climb out through a tiny crevice.
There’s a lot of things we can pull from that one.
We’ll start with the fact that she’s seen zip-lining and running at a fast pace without losing stamina. Expect to work on your endurance.
Next up is her ability to swim. We’ll DEFINITELY be covering that.
And, next on the list is the description of her incredible strength – and of course, before I forget to skip back; her ability to sail!
Do you think you’re up for the challenge?
You’ll need to be a true Wayfinder for this one.
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The Moana Inspired Workout Routine
Training Volume:
3+ days per week
Explanation:
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There’s no specific daily training volume per week for this one because I’m going to program you a day of bodyweight training with some functional movements (inspired by Moana, of course), and then 3 separate days of programming for workouts/activities you should be doing !
Moana Inspired Workout Bodyweight Day:
Okay, so Moana is a Master Sailor with incredible Athleticism (as we spoke of before).
BUT, she also rides her sailboat like it could be a stand-up paddle-board at times!
While we will definitely have swimming routines, rowing, and some cardio, let’s start with a beach/surfing bodyweight workout for all of you who would like to get in some addition bodyweight training days. Feel free to utilize this 3+ times a week.
Here are two circuits for you to go ahead and jump into:
These can be done on same day, or different days as a full workout. Your choice, based on your level.
Circuit 1:
Push-Up- 3×20
Pull-Up (if possible)- 3x as many as possible
Burpee- 4×20
Squat Jump- 3×20
Lunge- 4×20 (each leg)
Plank- 3×2 mins
Circuit 2:
Shoulder Walkout- 3×10
Knee to Elbow- 4×20
Pull-Up (if possible)- 3x as many as possible
Squat Jump- 4×20
Plank- 3×2 mins
Clap-Up- 4x as many as possible
Moana Inspired Workout Swimming Day
Okay. Moana is like a dang fish.
She just, as we were told, has a connection to the water itself.
For this one we’re going to be utilizing a training program that we saw Nathalie Emmanuel utilize.
She mentions a program from Annie Emerson that is shared on Speedo. It’s a beginner program you can utilize to get you started!
It’s pretty in depth and fun. So get out there and swim.
You can find that here.
Moana Inspired Workout Athleticism Cardio Day
Next up on the list is sailing, rowing, and running!
Moana can do it all.
So, it’s time for you to choose one (or all), on multiple days, and get to it!
I’ll give you some options….
Steady Long Distance:
20-30 min treadmill jog
20-30 min row machine
High Intensity Interval Training:
20-30 min treadmill HIIT (1 min on = run at 5.5-10 mph, 1 min off = walk at 2-3.5 mph)
20-30 min row HIIT (1 min on, 1 min off; cycling intensity)
Master Sailing:
Listen, I’ll be honest. I don’t sail.
So I can’t program you how to, either.
That being said, if you CAN: well then get out there and get that workout in. Or learn!
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