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Training consistently but introducing workout chunks of varying intensity, he says, is the secret to a honed figure like Victoria’s. “It might sound intimidating at first, but it works. If you want to try this at home, you can start by breaking it down into what’s manageable for you, whether that’s six or three months,” he suggests.

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“You need to consider what you can maintain. When you do these fads–where you’re just eating chicken and spinach every day for lunch and waking up at 5 a.m. to do an exercise you don’t enjoy–you might be able to do that for six weeks, but after that you’ll never do that workout again.” His advice is to find an activity you enjoy so you can sustain a regular workout pattern and be consistent. And be prepared to wait to see results: If you’re eating a balanced diet and training five days a week, you’ll feel many health benefits immediately, but changes to tone or weight can take more than two months of consistent effort.

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For Victoria, it’s all about weight training, which you might have seen her doing on Instagram. “We don’t have a commercial gym set-up with lots of fixed weight machines, so we use the space we’ve got,” Rich says. “She does a lot of dumbbell, barbell and bodyweight work, and I incorporate lots of functional and compound movements–using two or three joints and muscle groups–each time.”

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