Parvati Shallow, 41, made her reality TV debut competing on season 13 of Survivor in 2006. Since then, she's returned to the hit CBS competition show four times and won Survivor: Micronesia - Fans vs. Favorites in 2008. Now, the certified yoga teacher and life coach stars on Peacock's The Traitors. She shares how starting weight lifting classes helped her feel stronger and more confident to take on new challenges—on- and off-screen.
Aside from a weightlifting class in high school, I never lifted weights. I’m a certified yoga teacher and I relied on power yoga and bodyweight workouts for strength. Resistance training was never on my radar.
But after years of practice and teaching, I plateaued in yoga. I was stuck doing the same routine and wasn’t getting any stronger. My goal wasn’t to overhaul my entire life, but I wanted to see gains. As a working life coach and 41-year-old mom, I needed to be healthy and energized for my daughter. I wanted to train for longevity and build functional strength.
It wasn’t until I met Dylan Davies, the CEO of LIFT Society (a boutique fitness gym in California), that I truly got curious about weightlifting. We were both at a birthday party in Hawaii, and the second I saw Dylan, I was so impressed with her strength and killer muscles. I needed to know her secret. Her response? Lifting heavy weights.
I started strength training two days a week.
I immediately signed up for a small group personal training class at LIFT Society when I got back from Hawaii in May 2023.
I won’t lie—my first class was awkward. Everything felt like a challenge. I had never used a weight rack, and I remember thinking, “OMG there’s a bar. What am I supposed to do with that?!” Luckily, everyone got their own station, and I had a coach selecting my weights and guiding my form.
The class was tough, but I knew I'd be back. There were a ton of other women, and it felt cool to be in a fresh community and environment learning a new way to use my body.
I also immediately felt stronger. The endorphins were flowing, and I was determined to push myself. I committed to strength training at LIFT Society twice a week.
I embraced the heavy weights and saw major progress in one month.
Each LIFT Society class is one hour: half upper body, half lower body, and a core finisher.
Lower body focuses on quads, hamstrings, and glutes, and typically consists of deadlifts, squats, split squats, hip thrusts, and a resistance band burnout. The exact number of moves depends on the class, but I typically do three to four sets of 10 to 12 reps per move, with a minute rest in between.
Upper body primarily focuses on shoulders, lats, and chest, with a variation of military presses, overhead triceps extensions, pull-ups, and bench press. The format is consistent with three to four sets of 10 to 12 reps per move, with a minute rest in between.
Glutes are by far my favorite muscle to train, and I especially like squats and resistance band exercises. For one, I love the payoff of an elevated and toned tush. I also like the contrast between working the larger center and outer glute muscles with the small muscles just beneath the butt to strengthen all angles.
That said, one of my initial goals was to conquer a pullup. I was never able to do one, but I focused on building strength in my back and lats. After a month, I was able to nail one pull-up, and by month three, I could do five. Now, I’m that mom on the playground doing pull-ups on the monkey bars!
Watch Parvati's pull-up progress:
I supplemented my strength training with yoga and short bursts of cardio.
In addition to resistance training twice a week, I still regularly practice yoga. I have tight hips and hamstrings, so I stretch every day and prioritize taking at least one yoga class a week. Foam rolling my lower body also helps release tension and muscle soreness.
I also do my best to incorporate short bursts of cardio throughout the week with a 20- or 30-minute Peloton ride or outdoor run. I’m not diligent about counting my steps, but I walk around the block during work calls and go for a hike at least once a week.
Fueling my workouts with protein is a must to keep my energy up.
After I started weightlifting, I was constantly exhausted. I eat a primarily plant-based diet, so my coach told me to eat more protein. I don’t love animal meat, so I incorporated protein shakes, smoothies, and protein bars, and I immediately noticed my energy levels improve. I was more energized throughout the day and needed less recovery time post-workout.
Now, I make it a priority to eat protein every day, especially when I lift. Greek yogurt, string cheese, peanut butter, and protein smoothies are my go-to.
Weight lifting made me more confident during the physical challenges of The Traitors.
I'm no stranger to grueling challenges thanks to my time on Survivor, but I felt even more confident during the physical challenges of The Traitors due to my consistent workouts. Not only did I have more endurance overall, but heavy squatting and deadlifts supported my lower body and boosted my running ability. My pull-ups also helped with upper body and ab strength, making it easier to carry heavy objects.
Even training just two to three times a week, I've felt a major difference in my overall strength abilities.
Parvati’s MVP Products For Strength At 41
These three things were key to my strength transformation success:
1. I recruited my friends to stay motivated in the gym.
I’m the type of person who gets really excited about something new, but I struggle with consistency. To help make training at LIFT Society social, I recruited my friends. Most of them were also beginners, but we committed to training together.
Not only is it more fun to workout with my friends, but I’m motivated by their success. It’s awesome to watch them build strength, and having a community who is devoted to the same goal keeps me dedicated and excited for the long-term.
2. I understand that sleep is key to success.
To keep me feeling my best, I prioritize getting seven to nine hours of sleep a night. I also practice Yoga nidra (a form of guided meditation known as yogic sleep) to relax before bed. My body and mind need to rest in order to recharge and perform, so I let it. I follow guided meditations from Attune To The Moon and I love that each session relates to the current astrology.
3. I realized that a consistent exercise routine builds self-respect.
The benefits of exercise span more than just looking good in my clothes. It’s crucial for my mental health. It’s easy to put myself on the back burner and tend to other people's needs, but I’ve learned that a consistent exercise program builds self-respect.
It isn't always easy to make time for a workout, but I’m amazed how much stronger I am since I first picked up weights. For example, I moved my Christmas tree with one arm, I can hold my daughter and a heavy bag at the same time, and I can carry my bike up and down the stairs. Two days a week of resistance training may not seem like a lot, but consistency proves the benefits are massive. Pushing myself in the gym is evidence I can do hard things.
