Celebrity personal trainer can sound like a frothy title, but Tracey Mallett has seriously good credentials - her workout routine Booty Barre has been rolled out to gyms across America and has been followed by the likes of Madonna and Zooey Deschanel.

More importantly, she devised a fitness program as part of Michelle Obama's Let's Move campaign. (She even performed it with the First Lady and a group of school kids on Ellen De Generes' talkshow.)

Although she currently lives in Pasadena, California, Brit-born Tracey came back to Britain for a short while, where we asked her for her tips on how to get in shape - both in the short and long term.

Tracey has an unbelievably good body and looks the picture of health, so we're (for now) putting down the chocolate bar and paying attention.

tracey mallett

What are the biggest diet mistakes women make?

Excessively limiting the calories which can cause the body to go into starvation mode and hold onto fat as security in a time of famine, leaving you little energy to exercise. However, the other scenario is when you exercise more than you normally would do, thinking this gives you the guilt free ticket to eat more. Balance is the key and being in a healthy deficit of calories through less consumption and burning of calories through exercise.

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  • Gina BEFORE

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  • Emil BEFORE

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  • Nikki BEFORE

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  • Lauren BEFORE

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  • Darrell BEFORE

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  • Jessica BEFORE

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  • After BEFORE

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  • Miesha BEFORE

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  • Rachel BEFORE

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Portion control – do we need to re-educate ourselves?

Yes, portion control is such an easy way to gauge that you can live within a health daily calorie intake by eyeballing the right amounts your body needs and what is excessive.

What are the top tips for losing weight a month before the festive season?

Limit your alcohol consumption as this is empty calories and try to cut out starchy carbs such as bread and pastas. No red meat. Be more active in general, more walking taking stairs instead of elevators.

Increase your exercise routine to at least 5 times a week!

Are there any great foods that help us lose weight?

Veggies and fruits that are high in fiber help you lose weight as they keep you feeling fuller for longer period of times on less calories. They’re also far healthier with nutrients.

SEE ALSO:

'There Are No Benefits To A Strict Fruit Diet'

Tried And Tested: Is It Worth Paying To See A Nutritionist?

What are your top training tips?

- Take time to learn how to do basic exercises correctly with control as opposed to using momentum and injuring yourself.
- Focus on quality rather than quantity especially on learning how to activate the abdominals and you’ll finally get results.

tracey mallett

How do you fix a fitness rut?

Focus on the end result and end goal. Switching up your fitness routine keeps the boredom at bay and your body challenged.

Do you have to work out in a gym or can you do it at home?

You do not need a gym to exercise, there are so many things you can do at home or the great outdoors. Home exercise videos are the greatest as it allows people to do different workouts at home when they can fit it into their schedule. Walking and jogging outside is always an option to be consistent with your exercise program.

What is the Booty Barre?

BootyBarre is a fusion of pilates, dance, yoga and athletic drills which inspire people to move their body using their own body weight and light dumbbells.

It’s a fun, high energy class that tones the total body with a focus that all the moves generate from the abdominals. Without a strong core the rest of the body is weak, you will learn how to move the body synergistically together maximizing your time and sculpting the body. I believe dance is a window to your soul and when you have fun you want to do it even more.

If I had a week to lose weight, what five things (or more) should I do?

  • Exercise at least 3-4 times a week for 30 minutes combining cardio and strength
  • Build lean muscle mass from either using your own body weight or resistance training that increases the metabolism allowing your body to burn more calories at rest, plus gives your body definition
  • Cut out over processed foods and refined sugar
  • Limit red meat and increase lean protein such as fish and chicken
  • Juicing of veggies and fruit enables you to consume more nutrients essential for health on a low fat diet
  • Healthy fats such as olive oil, omega fatty acids found in nuts and oily fish. Our bodies need healthy fats to help metabolize fat

  • BE CONSISTENT AND DON’T GIVE UP. If one day you have a set back the next day make up for it but don’t make the mistake of thinking you have messed up and it’s not worth carrying on.
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  • Almond Butter On Toast And Fresh Fruit

    "I rotate four main breakfasts: What: Oatmeal with nuts/seeds and chopped fresh fruit When: Particularly good on hungry mornings What: Green smoothie When: I've had a bigger dinner and am not super hungry or if it's a hot day and I want something refreshing What: Pesto tofu and spinach scramble with sprouted whole-grain toast When: I have a little extra time and I want something savory instead of sweet What: Almond butter on sprouted whole-grain toast with fresh fruit When: I am in a big rush. Such an easy grab-and-go breakfast!" -- <em><a href="http://dawnjacksonblatner.com/" target="_blank">Dawn Jackson Blatner</a>, RD, CSSD, LDN</em>

  • Scrambled Eggs In Pita

    "One of my favorite breakfasts is two scrambled eggs in one teaspoon of olive oil. I slice a six-inch whole-wheat pita in half and stuff half the eggs in each. I top the eggs with one ounce shredded cheddar cheese and salsa. Today I added a tangerine, but I always have some type of fruit for breakfast. I want my calories to work for me, so I choose nutrient-rich foods nearly all the time. My breakfast always has one serving of each of the following: whole grains, dairy and fruit, and about 20 grams of protein to keep me full." <em>--<a href="https://www.facebook.com/pages/MyPlate-for-Moms-How-to-Feed-Yourself-Your-Family-Better/196841697040535" target="_blank">Elizabeth M. Ward</a>, MS, RD</em>

  • English Muffin Pizza

    "Pizza for breakfast! Split and toast a whole-grain English muffin and top each half with tomato sauce, part-skim shredded mozzarella cheese, grated parmesan and a shake of crushed red pepper. Pop them in the oven and broil until the cheese is hot and bubbly. So easy and 100 percent delicious!" --<em><a href="http://www.joybauer.com/" target="_blank"> Joy Bauer</a>, MS, RD, CDN</em>

  • A Peanut Butter And Banana Smoothie

    "Many days I have a smoothie made with: skim milk, low-fat Greek yogurt, frozen banana, one to two tablespoons of flax meal, one to two tablespoons of peanut or almond butter and ice. Or I have a home-made whole grain waffle (I make extra over the weekend and toast in the mornings) with peanut butter and topped with fresh blueberries and a glass of skim milk." -- <em><a href="http://www.susanmitchell.org/" target="_blank">Susan Mitchell</a>, Ph.D., RD</em>

  • Scrambled Egg With Cheddar And Tomato

    "A few things I love: Whole wheat toast and a scrambled egg with cheddar and grapefruit sections, or Triscuits and a piece of cheddar cheese and grapefruit sections, or a bowl of cereal with milk. And I like to start the day with a low fat chocolate milk or a cup of OJ. For cereal, I suggest picking one with at least three to five grams of fiber per serving and no more than double that amount in sugar. Topping cereal with fresh berries and/or nuts or seeds and nonfat milk gets in lots of food groups and key nutrients to fill you up and get you going in the a.m." -- <em><a href="http://elisazied.com/" target="_blank">Elisa Zied</a>, MS, RDN, CDN</em>

  • Kefir And Strawberries

    "Here's the truth: I usually eat two breakfasts! I usually have a glass of kefir with puréed strawberries at about 7:30 or 8. Then at about 10 or 11, I'll have something more substantial, often scrambled eggs and salsa or a frittata made with leftover vegetables from the night before. The kefir alone wouldn't be enough to power me through until lunch, but I'm not hungry enough first thing to eat a bigger breakfast. The other advantage is that the kefir is light enough that I can go to the gym or do a powerwalk immediately after drinking it without feeling weighed down." -- <em><a href="http://nutritionovereasy.com/" target="_blank">Monica Reinagel, </a>MS, LDN</em>

  • Cottage Cheese With Cereal And Fruit

    "I love this because the protein in the cottage cheese and Grape Nuts keeps me full. I use: 1/2 cup Daisy Brand Low Fat Cottage Cheese 1/4 cup Grape Nuts (original) 1/4 cup fresh California strawberries" -- <em>Katherine Brooking, MS, RD, co-founder of <a href="http://www.appforhealth.com/" target="_blank">AppforHealth.com</a></em>

  • Pink Smoothie

    I have rolled oats with chia seeds and cinnamon and maple syrup during some autumn and winter cold mornings. But during warmer months, I have a protein smoothie before workouts. <em>Recipe:</em> 2 scoops whey (or other) protein powder 1 ripe banana 1 cup fresh/frozen organic blueberries, strawberries and raspberries 8 ounces unsweetened almond/coconut milk 1 tablespoon coconut butter 1 teaspoon maca powder 1 teaspoon camu camu powder 1 teaspoon vanilla extract Pinch pink Himalayan salt Blenderize and top with cacao nibs or beans, golden flax seeds and chia seeds. Serves two. -- <em><a href="http://rocnutrition.com/" target="_blank">Rochelle Sirota,</a> MS, RD, CDN</em>

  • Cherry Vanilla Oatmeal

    "I enjoy two breakfast choices: Cherry Vanilla Oatmeal: Old-fashioned oatmeal slow cooked with dried cherries. I add vanilla bean and vanilla extract. Drizzle in warm honey. Florentine Omelet: Egg whites with sauteed spinach, onion and red pepper, melted jack cheese and a slice of whole grain toast. -- <em>Angela Ginn-Meadow, RD, LDN, CDE</em>

  • Protein-Filled Pancakes

    "My favorite <a href="http://www.appforhealth.com/2012/03/protein-pancake-recipe/" target="_blank">protein pancakes</a>! <em>Recipe:</em> 1 small ripe (overripe is perfect) banana 2 eggs or 4 egg whites 1 tablespoon peanut or almond butter Pinch of cinnamon, if desired Drop of vanilla or almond extract, if desired <em>Instructions:</em> 1. Mash the banana, add the egg and mix well. Stir in nut butter and any spices or extract. 2. Heat a nonstick skillet on medium heat and use some oil or nonstick cooking spray to ensure the pancakes don't stick. Pour a large spoonful of batter into hot pan and cook until browned on one side (three minutes or more), flip and brown the other. -- <em><a href="http://www.appforhealth.com/about-us/julie-upton/" target="_blank">Julie Upton, </a>MS, RD, CSSD</em>