How to ‘build a better butt’ according to Britain’s top trainer

In an exclusive interview with Body+Soul, Stef Williams (AKA Stef Fit) reveals everything there is to know about her balanced diet, the key to building a better butt and her secrets behind her iconic washboard abs.

With over 1.4 million Instagram followers, there’s no denying the fact that Stef Williams has built a reputation for being one of the word’s biggest female fitness influencers.

Flaunting a solid six-pack and the most toned booty you’ll ever see, the London-based fitness model’s daily posts and story updates will give you the much-needed motivation to push through even the most challenging days.

But Stef’s approach to maintaining her enviable physique is actually pretty simple – and through her new health app GLOW, she hopes to help women around the world boost their confidence enough to glow inside and out.

Her balanced approach to leading a healthy lifestyle doesn’t involve fad diets or two hour gym sessions. In fact, she makes it seem easy enough for everyone to work towards a body just as good as hers – a core reason behind her global success.

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Intrigued? In an exclusive interview with Body+Soul, Stef reveals everything there is to know about her (extremely) balanced diet, the key to building a better butt and her secrets behind her washboard abs.

What does your standard workout schedule look like?

I normally do 2-3 lives every week based on our ‘Energise’ workouts from the GLOW app. They’re just 20-minutes long, full-body and designed to get you moving and feeling great.

Then, I’ll do two other workouts myself, which will usually be a bit longer. One will be lower body (with a focus on glutes – to get that booty!) and another will be upper body.

Everyone has favourite things to train but you have to keep it balanced to stay strong all round. Sometimes, I might swap a workout for a jog – I listen to my mood and my body each day.

I’ll workout either 4-5 days a week and I love walking; it gives me clarity, time to catch up with a friend and of course, fresh air.

We’re locked down in the UK now but as soon as gyms open, I love to swim. I’m so jealous of any Body+Soul readers who live by the beach – the sea in Australia looks beautiful!

What are your fitness and body goals?

To be honest, I don’t have a “look” that I strive for. I truly believe that to get an outer glow, you need an inner one, too.

GLOW was born out of a desire to shift the focus away from what we look like and towards how we feel; inspiring everyone to see exercise and nutrition as more than just a means to an end. That means eating healthy, looking after your mental health and viewing body and mind holistically as one. If you feel good and healthy, you’ll look good and healthy! The glow starts from within.

One of the most common questions I get asked is: “How do you stay lean or have visible abs over the whole year?” I think it’s because I’ve made looking after myself part of my lifestyle; I train and eat in a sustainable way and a way that I enjoy. This means I don’t have to yoyo diet or do extreme workouts all the time. My advice to anyone is to develop lasting habits if they want to keep lasting results.

What is the one exercise everyone should incorporate into their workout routines?

Deadlifts because they’re a full body movement, which for me makes me feel strong and empowered.

There’s so many variations; you can incorporate them into conditioning and cardio based workouts with lighter weight and higher reps or you can opt for heavier weight and lower reps to work on strength.

What is the one food you’ll never eat?

I don’t actually cut out any food groups.

The only thing I don’t eat is red meat but that’s due to personal preference.

I also have endometriosis so I was told having red meat can increase the likelihood of it flaring up.

I’m also slightly dairy intolerant, but I will definitely still enjoy chocolate. There’s no such thing as ‘bad’ food – it’s all about moderation, so never say never to a food you enjoy.

What is the secret to getting washboard stomach like yours?

My sustainable, long term approach. I never push or restrict myself to the point where I feel so exhausted that I want to give up and then go the other way. I have found a nice balance in the way I treat my body, so moving regularly and fuelling my body nutritiously doesn’t feel like a chore; it’s just part of my lifestyle.

This is especially true of nutrition; I don’t starve myself and then end up over-indulging or perhaps even bingeing. Once you restrict yourself, you crave the thing you tell yourself you’re “not allowed” and it’s easy to get into this vicious cycle of restricting then overeating. It’s human nature to want what you can’t have.

So I simply tune into my body and know that if I want, I can have chocolate every single day – and always do. I eat very well, but generally speaking if I fancy a little something I would simply just incorporate it into my daily routine.

I don’t have these big “cheat” meals because I don’t see food as “bad” or “good”; it’s here to nourish us and for enjoyment. I’ve also learnt to appreciate that everybody is different; “health” doesn’t look one way – it’s about how you feel, not how you look.

Stef Williams is the founder of the GLOW app. Follow her on Instagram @stef_fit and @weglow.

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