Ramona Braganza, creator of the 3-2-1 Training Method, is a Global Fitness icon. She has trained such A-List celebrities as Jessica Alba, Scarlett Johansson, Ryan Reynolds and Jessica Biel. Her years as an NFL cheerleader and fitness model have given her a unique outlook on health and fitness training.
A regular contributor to the Huffington Post, Ramona has written hundreds of articles that have appeared in major publications such as Glamour, Men’s Fitness, Cosmopolitan, Vogue, OK!, InStyle, Seventeen, Cosmo Girl!, Shape, Self, Health and Fitness, Look Magazine and many more. She is regularly featured on TV, appearing in segments for Extra, TV Guide, Entertainment Tonight and the Daily Ten to name a few.
The guiding philosophy for her 3-2-1 Program is: Get ready mentally, Get set physically and Go forward emotionally. For her, ‘it’s about having your fun time and your 3-2-1 time’.
The diet component focuses on portion control, consuming 3 meals, 2 snacks and 1 litre of water. “Water is important because the body is mostly water. Your food choices shouldn’t be restrictive; it’s just about portion control. As long as you remember calories in and calories out, you can eat what you want within reason. It’s important to remember that your metabolism works faster the more often you eat.”
The training method is where the 3-2-1 philosophy starts. She was training with Jessica Alba for 12 years, doing a lot of location shoots. Most of the time, She had little or no equipment, so she thought of a plan that would allow her to get the best results without using machines. The plan is broken down into 3 cardio segments, 2 circuit segments and 1 core. The basis of Ramona’s workouts includes cardio, strength and conditioning and a portion devoted to your core in every work out.