There’s no denying Tess Daly is queen of the Strictly Come Dancing ballroom. Having hosted the BBC show ever since its debut two decades ago, the presenter never fails to light up the room with her fabulous outfits, glamorous Hollywood hair and glowing skin.
At 55, Tess looks just as radiant as she did when she aired the pilot of Strictly in 2004. But what’s the secret to her healthy glow and age-defying beauty?
As well as running her own business and parenting her teenage daughters, Phoebe, 19, and Amber, 14, with her husband Vernon Kay, there’s her disciplined health and wellness routine that Tess describes as her compulsory “endorphin high” for the day.
She told Women’s Health that working out makes her feel like she can tackle the day better.
© Jordan Pettitt – PA Images“Mentally I find it really beneficial as well because when you’re working out, you’re completely in the moment, with no distractions, which in itself is a mindful exercise,” she added.
Aside from following a mainly plant-based, nutrient-rich daily diet, HELLO! previously spoke to Tess’ personal trainer of nine years, Sam Shaw, who weighed in on exactly how she stays looking so strong.
Tess Daly’s epic wellness routine to keep fit at 55
© InstagramAccording to Sam, the Strictly host has two hour-long personal training sessions per week, three if her schedule permits.
“We work together to focus on keeping Tess’s core, back, glutes and all muscles as strong as possible. It’s always my priority that she is happy and healthy, and actually enjoys the workouts I give her,” he says.
“Tess has built amazing habits with regard to her fitness and nutrition. Training has become part of her life now, she always turns up for her sessions on time and ready for whatever I’m going to challenge her with,” Sam told us.
“She’s great at taking on a challenge. When I introduce something new to vary the session – Tess always gives it her all and embraces the task, which isn’t always easy!”
© Photo: InstagramSam advocates that training has actually helped support Tess’ busy routine.
“We prioritise being healthy and full of energy and feeling fit so that when Tess is taking on daily tasks and rushing around on set at Strictly, she can do this with ease.”
Tess Daly’s personal trainer shares her exact exercise routine
© InstagramIf you wanted to know exactly what Tess’ cardio, strength and stretch routine looks like, Sam delivered the goods – and it’s not for the faint hearted.
- Monday: Stretch followed by 15 – 20 minutes running
- Tuesday: Gym Training session 60 mins
- Wednesday: Rest Day
- Thursday: Gym Training Session 60 mins
- Friday: Yoga session
- Saturday: Run or Yoga (depending on how the body feels)
- Sunday: Rest Day
“During Tess’s training sessions, we focus on the whole body combining cardio and strength. She’ll do two sessions with me at Lemon PT Studios and her own workouts at home on the other days,” Sam said.
Keep scrolling to see an example of Sam’s training sessions with Tess…
Session 1:
Warm up for 2-3 minutes to get the heart rate up and the body ready to move.
- Dynamic mobility drills: Walk outs x 6 reps
- Cat/cow 10 reps
- Band over head rotations and downward dogs
- A1) Lateral Glute-banded walks for 1 minute to wake up the glute muscles
- A2) Elbow plank to switch on core muscles
- A3) 1 minute skip x3 rounds
- B1) Reverse Lunges x 12
- B2) Dumbbell Bench Press 12 reps
- B3) Assault Bike x 3 sets
- C1) Back Squats 12 – 15 reps
- C2) Standing Shoulder Press
- C3) Controlled Mountain Climbers 20 reps x 3 sets
Stretches
- Kneeling Hamstring Stretch
- Lying Glute Stretch
- Cat-Cow Stretch
- Standing Quad Stretch x 3
