Culture Apothecary with Alex Clark – Episode Summary

Episode Title: Train Like An Angel...Or Taylor Swift | Victoria's Secret Trainer Justin Gelband
Release Date: December 6, 2024
Guest: Justin Gelband, Celebrity Fitness Trainer for Victoria's Secret Angels and Taylor Swift

1. Introduction to Justin Gelband

Alex Clark welcomes Justin Gelband, a world-renowned fitness trainer celebrated for his work with Victoria's Secret Angels and celebrities like Taylor Swift. With 18 years of experience in training elite models, Justin introduces his proprietary JG Method, a holistic fitness approach emphasizing alignment, functional movement, and the mind-body connection.

2. Evolution of Victoria's Secret and Justin's Role

Justin shares his longstanding relationship with Victoria's Secret, observing significant transformations within the brand over nearly two decades. Initially focused on iconic supermodels like Giselle Bündchen and Adriana Lima, the brand expanded to incorporate a new generation of Angels, including Jasmine Tookes and Sara Sampaio.

Notable Quote:
Justin Gelband [02:59]: "I was working with Angela Linvaugh... and then I started getting phone calls from New York... introduced me to Miranda Kerr."

3. The JG Method: A Personalized Fitness Approach

Justin emphasizes the importance of individualized training, integrating his extensive education in exercise science and sports management. His method incorporates diverse exercises ranging from yoga and Pilates to functional movement and physical therapy, tailored to each client's unique body type and lifestyle.

Notable Quote:
Justin Gelband [04:24]: "It's all about quality, it's not quantity... everything is individualized."

4. Training Supermodels: Behind the Scenes

Justin recounts his experiences training top Victoria's Secret models, including the rigorous routines leading up to major shows. He highlights the balance between intense physical training and nutrition, stressing that achieving and maintaining the desired physique requires discipline and a deep understanding of one's body.

Notable Quote:
Justin Gelband [07:43]: "It's all based on blood, it's all based on nutrition... women should train like women and men like men."

5. Nutrition: Beyond the Basics

Delving into nutrition, Justin discusses customized dietary plans based on blood types, inspired by Dr. D'Adamo's "Eat Right for Your Type." He underscores the avoidance of ultra-processed foods and seed oils, advocating for whole, nutrient-dense meals that support sustained fitness and overall health.

Notable Quote:
Justin Gelband [26:25]: "Based on your blood type, there's certain foods that are beneficial, neutral, and avoid foods."

6. Addressing Body Image and Insecurities

Justin tackles the prevalent issue of body insecurities among supermodels and the broader population. He attributes these struggles to societal pressures and unrealistic standards, emphasizing the role of self-awareness and mental health in cultivating a positive body image.

Notable Quote:
Justin Gelband [23:53]: "When you walk outside every day as a celebrity or a supermodel, you're required to look a certain way and be a certain way."

7. Spotlight on Training Taylor Swift

One of the episode's highlights is Justin's collaboration with Taylor Swift during her 1989 Tour. He details how he introduced Taylor to a blend of functional movement and Pilates, creating a regimen that supported her demanding performance schedule.

Notable Quote:
Justin Gelband [43:00]: "We were mixing functional movement with Pilates... she was very inspired and very willing to be her best in her body."

8. Navigating Mental Health and Public Scrutiny

Justin reflects on the challenges faced by models and celebrities, including the impact of public scrutiny and the resultant mental health issues. He advocates for meditation, spirituality, and self-trust as essential tools for resilience and personal empowerment.

Notable Quote:
Justin Gelband [64:05]: "Meditate spiritual. Because it's all mindset... don't get off your yellow brick road."

9. Practical Fitness Advice for the Average Woman

Justin offers actionable advice for listeners seeking to improve their fitness:

• Workout Frequency: 3-4 days a week, supplemented with cardio activities like walking, hiking, biking, or swimming.
• Best Time to Exercise: Morning sessions to boost energy levels and promote better sleep patterns.
• Starting Out: Begin with foundational exercises to build strength and body awareness before progressing to more intense workouts.

Notable Quote:
Justin Gelband [42:37]: "Three to four days. And then do cardio on the other days."

10. Critique of Popular Fitness Trends

The discussion includes Justin's critique of certain fitness trends:

• Cycling Classes: He argues that stationary cycling can lead to muscle swelling and injury without delivering effective weight loss.
• Heavy Weightlifting for Women: Justin cautions against heavy lifting without a strong foundational training, emphasizing the risk of injuries.
• Pilates: While supportive of Pilates, he stresses the importance of varied movements and proper technique to maximize benefits.

Notable Quote:
Justin Gelband [59:36]: "Cycling classes... they're not going to have you get in shape and they get hurt their back, their knees, their shoulders."

11. Emphasizing Longevity in Fitness

Justin advocates for sustainable fitness practices that promote long-term health and well-being. He discourages quick-fix solutions and highlights the necessity of building a solid foundation to maintain fitness across different life stages.

Notable Quote:
Justin Gelband [32:35]: "It's all about longevity... I want them to be in shape at 33, 34, 35, 45, 55, 65."

12. Online Fitness Platforms and Accessibility

To make his expertise accessible globally, Justin promotes his online platform, justingelband.com, which offers over 200 instructional videos and live sessions. This initiative aims to empower women to understand their bodies and achieve their fitness goals regardless of location.

Notable Quote:
Justin Gelband [64:48]: "I have live videos that you can do with me. And it gives you the opportunity to really understand your body."

13. Conclusion and Final Thoughts

In closing, Justin Gelband reiterates the importance of self-awareness, individualized training, and a holistic approach to fitness. He encourages women to embrace their unique bodies and pursue their personal best through informed and sustainable practices.

Notable Quote:
Justin Gelband [67:14]: "Just remember, just be the best you and you will always succeed."

Takeaways:

• Individualized Training: Understanding one's body type, lifestyle, and genetic factors is crucial for effective fitness.
• Holistic Approach: Combining physical training with mental and spiritual well-being leads to more sustainable health.
• Sustainable Practices: Avoiding quick fixes and focusing on long-term fitness ensures lasting results and overall well-being.
• Accessible Expertise: Online platforms can democratize access to expert fitness training, empowering a broader audience.

This episode of Culture Apothecary provides invaluable insights into elite fitness training, the pressures faced by supermodels, and practical advice for everyday women striving for health and wellness. Justin Gelband's expertise offers listeners a roadmap to achieving their fitness goals through personalized, sustainable, and holistic methods.