Watch: Get Flexy Fit with Vogue Williams' quick but effective workout

Influencer Vogue Williams is hitting the ground running in 2024 with a new high-energy fitness app. In a crowded market, she stands head and shoulders above others with her can-do attitude and accessible exercise routine

Vogue Williams: "I think that everybody just wants to get it [a workout] done and enjoy it and just be able to see results"

Between two popular podcasts, live shows, a beauty brand, three young children, and two dogs, it’s fair to assume that Vogue Williams has a lot on her plate.

Despite her packed schedule, fitness is one thing that the Howth native ensures to include in her routine. However — like anyone with kids or a hectic lifestyle — spending hours in the gym (or even just getting to the gym) is not always feasible. For the businesswoman, it is all about quick but effective workouts.

“I think that everybody just wants to get it [a workout] done and enjoy it and just be able to see results, but no one wants to spend hours in the gym,” she says.

With speedy, accessible exercise in mind, she and personal trainer John Belton teamed up to create the fitness app Flexy Fit. The concept is all about “trying to get the most into half an hour for people”, Vogue says.

Watch Vogue's Flexy Fit workout here:

When she takes my call, the 38-year-old is on the way to the airport for a flight from London to Ireland for one of her final 'My Therapist Ghosted Me' live shows of 2023 with friend and fellow podcast host Joanne McNally. Though busy, the mother-of-three still managed to fit in her 30-minute workout and get some fresh air with her eldest son.

“Fitness makes me feel really good," she says. "I really enjoy doing it [exercising]; it’s great for your mental health, it’s great for your body and I want to feel fit and healthy.

“This morning, I woke up and did a half-hour Flexy workout and then I walked Theodore to school and that’s it. That’s all I’ll do today. It’s about being able to fit it in.”

Vogue Williams: "I’m not going to sit here and tell people that I’m the fittest, healthiest person in the world because I’m not."

Fitness is slotted into the influencer’s diary like a meeting. “It’s just something I make time for because I know it’s doing good things for my head and body,” she says. 

Physical benefits aside, the positive impact of exercise on mental health is well documented. For Vogue, it has been beneficial when it comes to anxiety.

“[Exercise] can completely change your mood. I’m not a huge drinker. I go out the odd time, but I know that a really bad trigger for me is to go drinking and then the next day I’ll just feel terrible, really anxious — and then again the day after that — but if I start training, I feel like I’m getting a bit of structure back into my life. I get my body moving and it boosts the serotonin and you end up feeling better.” 

 An interest in health and fitness is something she shares with her husband, former Made in Chelsea star Spencer Matthews. The pair has three children: Theodore (five), Gigi (three), and Otto (19 months). Along with working together — they have their own podcast — the couple enjoys working out together when they can.

“For Spenny and I, because we’re very busy we would [say] to each other: ‘Right, on Saturday morning, let’s take an hour’ and he and I will go for a run together and we’ll run slow enough that we’ll talk to each other but we both really enjoy doing it,” Vogue says.

While on holiday, they will try to squeeze in a workout together.

“We’ll make time to go and train together because it’s just something that we enjoy doing and it’s kind of like a date. It’s nice to be into the same thing and just enjoy doing the same thing.”

The joy of at-home workouts

 Growing up in Dublin, Vogue was always “very sporty” and enjoyed playing tennis and heading outside for hikes. “We were just sent outside, and you’d run around and do whatever, but growing up, I was doing everything. I was always into playing some kind of sport,” she says.

However, it wasn’t until her early 20s that she began to learn about the gym, and her body and started to work with trainers.

The TV presenter started training with John Belton four years ago, but during the covid lockdowns, she — like many others — discovered the joy of at-home workouts and hasn’t looked back since.

The pair hosted a number of Instagram Live workouts during the pandemic, and last year, they began filming training sessions for the Flexy Fit app. The concept is all about wanting to help people enjoy exercise and allowing them to fit it into their day easily. According to Vogue, it is particularly beneficial for those who are just starting out and may feel intimidated by the gym.

“At least you can do this at home. If you’re travelling, the app is always with you so you can do it from your hotel. It’s just about ease and getting the work done that you need to get done in the shortest amount of time and with the easiest possible way,” she says.

Since she started working out at home, she rarely goes to the gym anymore.

“I would do it the odd time when I’m away and stuff like that but a gym full of people — I would never really do it anymore. I love training downstairs, putting Flexy on and then I’m done in half an hour.” 

Officially launching on January 25, Flexy Fit includes pre-recorded at-home workouts with Vogue and John as well as other trainers spanning a range of exercises — from barre and Pilates to running, yoga and nutritional talks.

“There will be a lot of trainers on the app. You can choose who you feel like working out with or what you feel like doing that day so you’re never going to get bored. There’s also loads of nutritional advice — there’s going to be tons and tons of meal ideas and a whole nutrition section.”

Flexy Fit founder Vogue Williams

 

Building a fitness community

As well as that, there will be plenty of live workouts and fun events as they foster a Flexy Fit community.

“It’s also about building a community, so people feel like we’re all involved with each other, motivating each other and constantly adding stuff to the app. There will be new [content] on the app all the time so you’re never going to run out of workouts or things to do.” 

It has “something for everyone”, Vogue says, adding that her sister Amber has recently got on the Flexy Fit bandwagon.

“She likes to do it in our own space and at her own pace, so she’s on her third Flexy this week. She’s flying it.” 

Of course, it’s all about balance too. While Vogue loves exercise and keeping fit, she also enjoys going out for a meal or a good takeaway.

“I do think everything in moderation. I’m not going to sit here and tell people that I’m the fittest, healthiest person in the world because I’m not. I still enjoy going out and having food that I really want or going home and having a Chinese and a chipper and stuff like that.” 

Rest days are important too, she says.

“I definitely take rest days. If I really don’t want to train, I might go for a little walk with the kids or something like that. I’ll always try and get some kind of movement into my day.” 

 Along with the launch of Flexy Fit, the new year brings more exciting ventures for Vogue. After bringing 'My Therapist Ghosted Me' on an international tour in 2023 with pal and comedian Joanne McNally, she hits the road again in 2024 — but this time, with husband Spencer Matthews.

The pair kick off their Irish tour of the Spencer and Vogue podcast in Cork on March 1, before dates in Belfast and Dublin.

“I’m touring with Spenny in Ireland, which I’m really excited for and I’ve a couple of things that are ambitions of mine for [2024], so hopefully they all come together.” 

• See: flexyfitapp.com/ or @flexyfit.app

Coach John Belton and Vogue Williams in action.

Top ten fitness and wellbeing tips 

Forget about conditioning sessions that leave you in a pool of sweat. Vogue's fitness trainer John Belton says our physical and mental health depend on the "small steps we take every day". 

Here are his top ten tips:

• Make exercise a priority: Dedicate time each day for physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week. Incorporate strength training exercises at least twice weekly to maintain muscle mass and bone density.
• Find activities you enjoy: Whether dancing, swimming, hiking, or playing a sport, engaging in activities you love will make exercise more enjoyable and sustainable in the long run.
• Set realistic goals: Set achievable fitness goals that align with your current fitness level and lifestyle. Break them down into smaller milestones to track your progress effectively. Celebrate each accomplishment to stay motivated and maintain consistency.
• Eat a balanced diet: Fuel your body with a well-balanced diet of fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit processed foods, sugary snacks, and beverages high in added sugars. Stay hydrated by drinking plenty of water throughout the day.
• Prioritise quality sleep: Aim for seven to nine hours each night. Establish a consistent sleep routine, create a comfortable sleep environment, and limit exposure to electronic devices before bedtime. Adequate sleep is crucial for overall health and wellbeing.
• Practice mindfulness and stress management: Incorporate mindfulness techniques, such as meditation or deep breathing exercises, into your daily routine. Manage stress through activities like yoga, journaling, or time in nature. Prioritising mental wellbeing is as important as physical fitness.
• Stay active throughout the day: Avoid prolonged periods of sitting or inactivity. Incorporate movement into your daily life by taking short breaks to stretch, walking or biking to work, using stairs instead of elevators, or standing while working whenever possible.
• Include strength training: In addition to aerobic exercise, strength training helps build and maintain muscle mass, increases bone density, and improves overall strength and stability. Include exercises that target all major muscle groups, such as squats, lunges, push-ups, and deadlifts.
• Stay consistent: Consistency is key to maintaining a healthy and active lifestyle. Make exercise and healthy habits a regular part of your routine. Commit to doing something active, even if it's just a short walk or a quick workout, even when you don't feel motivated. Consistency will help you build momentum and make staying on track with your fitness goals easier.
• Stay connected: Join fitness classes, sports clubs, or community events to connect with like-minded individuals. Engaging in group activities not only promotes physical fitness but also provides a sense of belonging and support.

Remember to listen to your body's cues and adjust your fitness routine accordingly. Rest and recover when needed, and don't push yourself beyond your limits. By incorporating these fitness tips into your daily life, you can ensure a healthy 2024.