3-2-1 method: This workout principle is recommended by a Hollywood trainer

Personal trainer Ramona Braganza trains many stars in Hollywood - but she shares her workout tips with everyone.

If we're honest, we all have this secret desire for the perfect workout method : It should take up hardly any time, get our bodies in perfect shape, and, ideally, maybe not even make us sweat. New trendy sports regularly pop up, promising that if you do this exercise for just five minutes a day, you'll get the perfect body. And even if we already know that's absolute nonsense when we read such headlines, a part of us still wants to believe it and take this easy route. Oh, it would be so nice.

Ramona Braganza also knows that it's not that easy. The 63-year-old Californian has been training a wide variety of people for 40 years, many of them Hollywood stars – Jessica Alba has been with her more or less her entire life, but Halle Berry, Anne Hathaway, and Ryan Reynolds are also among the personal trainer's fans. She tries not to be too dogmatic, but also makes it clear to her clients: "Being fit is a complete lifestyle – it's not something you can just squeeze in now and then."

Ramona Braganza therefore relies on classic training principles with lasting effects – a completely conventional mix of endurance and strength training. Her proven concept is called the 3-2-1 method – and works on several levels:

• 3 stands for three cardio units
• 2 for two strength circuits
• 1 for targeted core training.

And that's exactly how she structures each of her training sessions. What's flexible is the length of the individual sections. For example, if you set a session for five minutes, the entire workout will take half an hour. This allows you to tailor your training to your available time. The numbers 3-2-1 have another meaning for her: "As a child, I did competitive gymnastics, and we always counted down to get ready for the exercises. So one - "get ready" (on a mental level), then two - "get set" (on a physical level), and three - "go forward" (on an emotional level). You always have to be mentally ready first, then your body can start doing things. This isn't just true in sports, but in many situations in life."

What quickly becomes clear: Ramona Braganza's training program isn't a random creation, but rather a reflection of the various stages of her life. Her parents are originally from India, but she grew up first in Germany and then in Canada, thus experiencing a wide variety of (training) influences even as a child. As a young adult, Hollywood glam drew her to Los Angeles, where she further developed her fitness skills as an NFL cheerleader and choreographer.

Another formative phase followed: Muscle building became the central focus of her workouts. She was part of the bodybuilding scene, a model, and an expert on numerous magazines and TV shows. She learned an important lesson here, and she firmly believes that this is actually underestimated in many workouts: the continuous building of muscle.

"Young people, in particular, focus too much on cardio during training. And then they're surprised when their body fat percentage is higher than they'd like. What many people don't realize is the huge importance of muscle building." Too many focus so much on burning calories during endurance training that they neglect strength training – a massive mistake, according to Ramona Braganza. "The more muscle I have, the better I can shape my body. Muscles generally consume more energy and thus naturally increase my basal metabolic rate."

After taking a long break from exercise, she was surprised at how quickly the body loses muscle mass—and how challenging it is to regain lost muscle mass. "Especially as we age, building muscle is key. You have to work consistently and purposefully with weights."

The problem: The older you get, the more difficult it is to rebuild muscle – regardless of whether you're a man or a woman. "You then have to invest more time and sometimes rely on heavy weights to promote muscle growth again." From age 50 onwards, functional fitness is also important – a workout to stay fit in everyday life, from stable balance to the strength to get back up from the floor. "Posture is essential," she says. "Plus, strong back muscles, regular stair climbing – that keeps you young."

Of course, the fitness program is complemented by the right nutrition. While exercise can get you in shape, nutrition ensures a healthy body. The Ramona Braganza method follows the 3-to-1 principle: three main meals, two snacks, and at least one liter of still water daily. Her fitness program is as stringent as her nutritional recommendations—no surprises here: The focus is on vegetables, the occasional regional meat, fish, and poultry, and the occasional fruit. Ideally, sugar and alcohol should be completely eliminated from the list.

Of course, Ramona Braganza's training method is also available digitally, but if you'd like to experience a 3-2-1 workout in person, you don't have to travel all the way to Los Angeles. This spring, the personal trainer held her retreat "Lessons in Longevity - Lift. Love. Laugh." for the first time at the Stanglwirt organic wellness hotel near Kitzbühel, and she'll be back again this fall.

And there's probably no place that fits Braganza's philosophy of health, exercise, and inner strength as a lifestyle rather than a trend more perfectly than the hotel at the foot of the Wilder Kaiser. The Stanglwirt is far more than a luxury hotel—it's a place steeped in history and a holistic approach. Family-owned for over 300 years, the hotel combines alpine comfort with modern health expertise: grazing sheep outside the window, pinewood in the rooms, top athletes and world-class stars in the lobby. A magical place that perfectly fits Braganza's mind-body concept.

In addition to the retreat itself, the Stanglwirt offers a comprehensive sports and health program – from Traunmed body analyses to personal training and mental support. Whether it's back problems or emotional blockages, the approach here is holistic – just like Ramona Braganza's. Those who want can try a new sport every day at the Stanglwirt or devote themselves intensively to their favorite sport. Our highlight during the retreat: a boxing lesson with the Stanglwirt's sports director, Björn Schulz.

If you'd like to not only feel at home in the cozy rooms of the Stanglwirt organic wellness resort, but also complete a training session with Ramona Braganza, then that's certainly possible. The next retreat, " Lift. Love. Laugh. " with the Hollywood trainer, will take place this year, from October 5 to 8, 2025.

Every workout, whether with or without a personal trainer, is more fun with the right clothes. My personal favorites right now are from H&M Move, as they simply offer great value: For example, the Sports Bro with DRYMOVE™ or the running shorts, which have a narrower leg underneath the wide leg – and a super practical pocket for your phone. A classic, of course, are all Lululemon leggings, the perfect pants for yoga, but also for the gym.

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