ASHLEY GRAHAM’S DIET PLAN

Ashley Graham’s diet is simple, balanced, and all about fueling her body with nourishing foods. She doesn’t follow strict rules. Here’s what her day on a plate looks like:

BREAKFAST

Ashley starts her mornings with a serious caffeine kick – she’s a big fan of coffee, often having 3-4 cups a day! To balance out the caffeine, she makes sure to drink plenty of water to stay hydrated.

Ashley loves a hearty breakfast to fuel her day. One of her favorites is a gluten-free open-faced sandwich. She starts by making scrambled eggs, using a little coconut oil spray in the pan, and adds oat milk and a pinch of Himalayan salt for extra flavor. While the eggs cook, she toasts some gluten-free bread and adds a spread of dairy-free butter. Once the eggs are done, she piles them on top of the toast to create a nutritious, satisfying start to her morning. YUM!

LUNCH

Anything goes at lunchtime! Ashley doesn’t like to set strict rules around her midday meal, knowing that being too restrictive can quickly leave her feeling unmotivated. So, she keeps it flexible and varies her choices based on her cravings.

When she was pregnant, Ashley’s go-to lunch was a Sweetgreen-inspired salad that hit all the right notes for flavor and nutrition. Her base was a fresh bed of romaine lettuce, topped with crispy parmesan chips, creamy avocado, cucumber slices, and tender chicken. She finished it off with a mix of honey mustard and spicy chipotle dressing for the perfect balance of sweet, smoky, and spicy! This combo was a filling and nutrient-packed midday meal that kept her energized.

DINNER

Ashley loves eating dinner on the earlier side, around 6 pm, so she doesn’t feel too full before bed. Her husband often takes over cooking, and she’s thrilled about it! One favorite dinner is lamb stew, which is filling and flavorful. Occasionally, Justin will make a deliciously moist garlic chicken seasoned with salt, pepper, and chicken stock – it’s a cozy, comforting meal that they both love.

SNACKS

Ashley keeps her snacks fun and delicious! She enjoys gluten-free cookies, peanut M&M’s, and one of her favorites – creamy avocado with a sprinkle of sea salt and a dash of olive oil.

CHEAT MEAL

Ashley isn’t one to say no to her favorites, and mac and cheese is at the top of the list. She believes in balance, which means enjoying a treat now and then without any guilt.

ASHLEY’S WORKOUT ROUTINE

Ashley’s workouts are all about building strength and keeping her body feeling strong and powerful. She works with her trainer, Dawin Pena, and incorporates a mix of HIIT, strength, and fun classes. Here’s what she does:

HIIT EXERCISES

To keep her heart rate up, she does high-intensity moves like jump squats, lunges, burpees, and scissor legs. These exercises are intense but burn calories fast and keep her workouts interesting!

YOGA

Yoga became a key part of Ashley’s pregnancy routine, offering her a way to stay connected with her body and relax. Prenatal yoga helped her improve flexibility, reduce pregnancy discomfort, and take time to unwind.

STRENGTH TRAINING

Ashley is a fan of resistance training, which helps her build muscle and stay toned. Her workouts include sledgehammer swings, planks, barbell squats, and hip thrusts with resistance bands.

ASHLEY GRAHAM’S TOP TIPS FOR A STRONG, HEALTHY BOD

Ashley’s approach to health is holistic. It’s about more than food and workouts – she focuses on mindset and self-love too. Here are some tips she lives by:

EMBRACE A POSITIVE MINDSET

Ashley’s all about self-love and embracing your unique journey. She reminds us to celebrate where we are right now, to focus on feeling strong and happy in our own bodies.

IGNORE THE NOISE

Confidence is key! Ashley says it’s essential to tune out external opinions and focus on what makes you feel good and strong.

EAT TO FUEL YOURSELF

Ashley’s diet is nourishing, with lots of veggies, lean proteins, and healthy carbs. She believes in listening to her body and making food choices that support her energy and happiness.

FIND WORKOUTS YOU LOVE

Movement should be fun! Ashley mixes things up with strength training, HIIT, and kickboxing. The key is to find workouts that keep you motivated and make exercise feel enjoyable.

MAKE REST A PRIORITY

Ashley knows the power of rest and recovery. She prioritizes sleep and takes rest days to let her body recharge. Aim for 7–8 hours of sleep a night to help your body and mind recover.

BE CONSISTENT

Consistency is everything! Ashley’s fitness journey is all about staying committed. It doesn’t have to be perfect – just focus on making healthy habits part of your routine.

ASHLEY’S APPEARANCE TO THE VICTORIA’S SECRET RUNWAY

Ashley’s recent appearance on the Victoria’s Secret runway was an inspiring moment for so many women. She showed the world that beauty standards are changing and that fitness and confidence come in all shapes and sizes. Her appearance was a powerful message about embracing your body and feeling empowered in your own skin.

FINAL THOUGHT

Ashley’s fitness journey is a great reminder that health and wellness are personal. Her commitment to balance, self-love, and consistency is something we can all learn from. If you’re feeling inspired, try adding some of her diet or workout ideas to your routine, and remember that fitness is about making choices that make you feel good, strong, and happy in your own skin.

Here’s to embracing health and confidence just like Ashley!

WANT MORE?

Now, if you enjoyed learning about Ashley Graham, I’ve also written blog posts on other models like Bella Hadid, Taylor Swift, Lady Gaga, and Ariana Grande, exploring their unique workout styles and diets. Check them out below!

• Bella Hadid’s Diet and Workout Tips
• Gigi Hadid’s Workout Routine and Diet Tips
• Victoria’s Secret Model Adriana Lima’s Diet And Exercise Plan
• Jasmine Tookes Diet and Workout Routine

For more workouts, click here.

Love,
Rachael xx

Featured image credit: Ashley’s Instagram Account

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Sofia is only 24, and I’m excited to see where her modeling career will go!

Here’s how she stays fit and healthy now:

SOFIA RICHIE’S DIET

Sofia is a foodie! She loves trying new meals and ingredients, and she likes to share what she eats on social media. Sofia travels a lot, and she likes to experiment with new dishes when she can.

ALL ABOUT BALANCE

Sofia doesn’t seem to worry too much about eating a healthy diet all the time. Some days, she will stick to a healthy eating plan, full of fruits and veggies.

Other days, however, she’s all about carbs (she loves pasta!), treats, and eating food for the enjoyment of it.

WHAT SHE EATS IN A DAY

When Sofia isn’t traveling, she seems to stick to a pretty balanced, healthy diet. She shares a lot of the meals that she makes on her Instagram stories. Here’s what a typical day might look like for Sofia:

BREAKFAST

For breakfast, Sofia enjoys eggs, toast, and blueberries before jumping into her workout. Sometimes, she’ll replace the toast with pancakes and add a few slices of bacon.

Sofia loves fresh fruit! Even when she’s indulging on vacation, she likes to eat fresh fruit in the mornings with her breakfast.

She likes to drink a cup of tea in the morning too.

LUNCH

Sofia is a big fan of fresh salads. She eats a variety of types, but most consist of a garden blend of greens like kale, spinach, and arugula.

She shared one salad on her Instagram story that she made that included greens, chopped cucumbers, cherry tomatoes, and salmon. She drizzled the salad with a vinaigrette. Yum!

Sofia also makes sandwiches on a regular basis. They are a quick and easy lunch after all! She uses bread, tomatoes, deli meat, and avocado to make hers. If you do this at home, I suggest using whole wheat bread. :)

DINNER

Sofia loves pasta and pizza! If she’s going out to eat for dinner, it seems like she’s often reaching for meals like rotini pasta, pizza with truffle oil, gnocchi, or some other Italian-inspired dish.

But, when she’s at home, Sofia keeps things simple. She likes to prepare her own sauteed carrots with chicken and potatoes. Straightforward and easy!

SNACKS

Throughout her day, Sofia likes to grab a green juice, a bowl of freshly chopped fruits or vegetables, or a smoothie. She’s shared a green juice that consists of red apple, celery, cucumber, romaine, parsley, lemon, ginger, kale, and spinach. Talk about antioxidants!

Sofia also said that she enjoys eating snack bars, like Verb Energy Bars, as an easy way to satisfy her hunger and get some extra energy.

THE OCCASIONAL DIET

When she isn’t traveling, Sofia will sometimes try to take a few weeks or a month to eat clean. She says that she uses a program called Klean LA, which delivers organic, low-carb and plant-based food in California.

However, even when Sofia says she’s eating clean, she still shares the occasional photo of pasta, pizza, or even sushi. For her, clean eating is about making sure the majority of her meals are nutritious. She still tries to be balanced!

I think this is a healthy approach to long-term eating. If you want to stay lean and continue to eat healthy for a long time, you need to make sure you aren’t depriving yourself too much! I often suggest you let yourself have a treat or two a week so that you don’t overindulge later on. :)

SOFIA RICHIE’S WORKOUT ROUTINE

Sofia works out in LA’s Dogpound gym with personal trainer Kevin Mejia. The Dogpound is a popular gym among celebrities. Hailey Bieber, Karlie Kloss, and Kaia Gerber are just some of the celebs that work out there or at the New York City location.

SHE WORKS OUT REGULARLY

Sofia a regular gym-goer. Although she doesn’t share exactly how many times a week she goes, we can assume it is a lot! You don’t get abs like hers without serious dedication.

Her gym schedule also probably depends on her travel and the other commitments that she has.

Even though Sofia regularly hits the gym, a lot of her workouts could be done at home in your living room or bedroom. I love how accessible her workouts are!

WHAT SOFIA DOES IN THE GYM

Kevin Mejia puts together different circuit workout routines for Sofia and her friends (she doesn’t like to work out alone!). Most of them include several sets with at least 15 repetitions each.

This type of training (with high repetitions and relatively low weight) is really good for toning your muscles instead of bulking them up. Because these routines are so fast-paced, a lot of them end up raising your heart rate the way a cardio workout would too.

Here are some of the workouts Sophia has done!

HOW SOFIA GETS THOSE ABS!

Sofia shared this workout on her Instagram story. Although the workout will work her entire body, the primary focus is her abs. She did it at Dogpound gym with her trainer.

Here are the moves she went through:

• Reverse lunges
• 180-degree monster walks with a squat with a resistance band
• Bent over row with a resistance band
• RDL’s with dumbbells
• Donkey kicks
• Side lunge with overhead press
• Reverse sit-ups
• Sit-ups with a single-arm press
• Clamshells with a resistance band
• Standing hip extensions with resistance bands

TONING HER BOOTY

Kevin shared a video of Sofia completing this lower body workout on his Instagram. Sofia used resistance bands to complete most of the moves.

• Band activation step backs – 2 sets of 25 repetitions
• Banded bridge + abduction – 2 sets of 25 repetitions
• Kettlebell reverse lunges – 3 sets of 10 repetitions
• Ankle weighted donkey kicks – 2 sets of 20 repetitions
• Prowler push

I really love that Sofia uses resistance bands in so many of her workouts! Bands can be an excellent way to add some fire to your move without bulking up from weights. I’ve found they can really help tone up my legs and help butt stay perky!

Here’s one of my favorite resistance band workouts!

ENJOYING HER LIFE

Sofia doesn’t pretend to be picture-perfect all the time. She enjoys her life! And, for her, that means enjoying her vacations, travels, and good food! It also means taking care of herself by eating plenty of fruits and vegetables and exercising regularly.

I respect Sofia’s cheerful attitude about life, and I’m excited to see what this young woman will do with her future!

I hope you enjoyed learning more about Sofia’s lifestyle! :)

Love

Rachael xx

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Hannah’s so fun to follow on Instagram because she shares such a good mix of her daily life. She shares makeup videos, pics from her numerous high-end photoshoots, snaps from time with her friends, and of course lots of pictures of her very toned abs!

Ok, clearly Hannah seems amazing. Here’s how the model stays in shape all year long:

HANNAH FERGUSON’S DIET

Hannah’s approach to her diet is pretty straightforward. She tries to eat healthy, good-for-her foods. She loves fresh vegetables, fish, and fruit, and she tries to make these a major part of what she eats.

Although she tries to eat as healthy as possible, Hannah doesn’t follow any specific diets. She prefers to stay in tune with her body and listen to what it needs.

WHAT HANNAH EATS IN A DAY

BREAKFAST

Hannah starts every morning with a cup of coffee.

Her ideal breakfast also includes two scrambled eggs. She likes to get vegetables in as much as possible, so she’ll serve the eggs with spinach, mushroom, and avocado.

LUNCH

Hannah’s from Texas, and she loves eating Mexican-inspired meals from her home state. For lunch, she likes to make fish tacos. She’ll eat them with guacamole. It’s tasty and includes some healthy fat from the avocado.

She also likes to eat quinoa with chicken or another type of protein and vegetables.

DINNER

For an average dinner at home, Hannah likes to eat fish with vegetables. She tries to eat most of her carbs earlier in the day, so she typically avoids rice, bread, or other grains and starches in the evening.

One of Hannah’s favourite restaurants in New York City is Pig & Khao, which serves Southeast Asian food. For dinner there, Hannah might enjoy braised curry beef. It’s served with lychee, Thai basil, kaffir, and coconut cream. Sounds delicious!

She also loves sushi when she’s eating out.

DESSERT AND DRINKS

Hannah doesn’t typically have dessert or drink alcohol. However, she does not completely avoid them either.

For example, she enjoys a beer during summer barbeques with loved ones. She’ll also drink or try new desserts when she’s traveling on vacation!

Occasionally, Hannah will indulge in a treat or two as well. She has a big sweet tooth, so most of her indulgences are chocolate or ice cream.

HANNAH IS MOSTLY DAIRY FREE

The biggest food group Hannah avoids is dairy. Milk, cheese, and other dairy products can make her feel and look bloated and uncomfortable.

Hannah loves ice cream, though, so sometimes she’ll let herself enjoy it. Her favourite flavor is Ben & Jerry’s “Half Baked” frozen yogurt, which she says is a little bit better for her than regular ice cream.

She says the less dairy she has, the better her body and skin are. She typically eats ice cream one every other week or so.

Lactose intolerance is pretty common, and many women I know have experienced weight loss, better skin, and fewer gut issues when they give up dairy.

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HOW HANNAH PREPARES FOR A PHOTOSHOOT

Hannah doesn’t drastically change her diet prior to a modeling event or photoshoot. However, she will eliminate dairy completely for at least 72 hours.

She also drinks plenty of water and tries to eat as healthy as possible.

HANNAH’S WORKOUT ROUTINE

A DANCER’S BODY

Hannah’s always had a lean, but strong, body. She grew up dreaming of becoming a figure skater, but she had to settle for ballet instead. There isn’t much ice in Texas, where she grew up.

Hannah was a promising dancer, but she suffered an injury as a teenager that kept her from pursuing her dream. She turned to modeling, where her dancer’s physique has certainly helped her career!

Here’s what she does now to maintain this look:

RUNNING

Running is the foundation that Hannah uses to keep her body in perfect shape. She does various types of resistance training, but she never gives up running.

Hannah doesn’t particularly like to run, but she says it is what works best for her body type. It is also how she says she maintains her lean, leggy look.

I agree — running can be AMAZING for your legs. Cardio (especially low to moderate cardio) is essential for lean legs, and running and wlaking one of the best forms of cardio you can do.

Hannah typically runs on a treadmill, where it is easier for her to track her progress. This helps her stay motivated. She’ll typically run for 3-5 miles several days a week.

RESISTANCE TRAINING

Hannah likes to attend various workout classes to supplement her running. Although she works out her whole body, she’s especially concerned about making sure her legs and butt look very toned. Pilates, yoga, STL, and some strength training to do this.

She likes to focus on slow movements with her training. Hannah isn’t looking to bulk up or build much muscle. Instead, she says she tones by moving slowly and controlling the muscles throughout her body.

Hannah tries to do resistance training 2-3 times a week.

Here are some of the types of workouts she does:

PILATES

As a model, Hannah needs to look defined without building too much bulk. The biggest way she achieves this is by doing reformer pilates classes.

Pilates can be a wonderful choice if your goal is to get lean and toned but without adding bulkiness. Lots of other celebrities, including Rosie Huntington Whiteley and Jenna Dewan, also love Pilates to stay in shape.

If you want to try a Pilates-inspired workout at home, I suggest you start with this full-body one. :)

YOGA

Hannah also enjoys attending yoga classes. Yoga can help tone your body, and improve your flexibility and balance.

One of the great things about yoga is that it can help target most of the muscles in your body, including all of the little ones that are hard to get to otherwise. It can be a great way for models to maintain a toned, even look throughout their bodies.

I typically think that yoga works well alongside other types of exercises. It can be a great way to supplement Pilates, strength training, and other types of workouts. :)

STL WORKOUT

STL stands for “Strengthen, Lengthen, Tone.” It is a type of workout that combines Pilates and barre on a reformer machine called a Megaformer. It’s all about using extremely controlled, slow, and intentional movements to push your muscles to fatigue.

It’s basically is a more intense version of Pilates, and it can be very challenging. On average, you can burn 600 calories in a 50-minute class!

Hannah tries to attend an STL class at least once a month, but she likes to go several times a month. It can vary depending on her schedule.

TO SUMMARIZE

Hannah is a very successful model. She’s managed to work as a swimsuit and lingerie model, while also modeling for high-fashion brands. I’m not surprised by her success! She’s a very beautiful woman who has worked hard to achieve her dreams.

I loved learning more about how she takes care of her body to keep it in such incredible shape! Her discipline to exercise and her commitment to eating well are obvious.

I hope you enjoyed reading about Hannah as much as I enjoyed writing about her! :)

Love,

Rachael xx

Featured image: Ovidiu Hrubaru / Shutterstock.com

The post Hannah Ferguson’s Diet and Workout Routine appeared first on Rachael Attard.

She’s thoughtful, caring, and fun to be around. But most importantly, she’s an inspiration to many.

Though the job comes naturally to her, she still puts in a lot of work and effort to keep herself fit, toned, and healthy. 

Let’s see how she does it!

THE CINDY BRUNA DIET

Cindy has described herself in the past as a “skinny fat girl.” She doesn’t mean this in a derogatory way. She means it in a factual way.

She never used to watch what she ate, but always managed to stay thin. Cindy used to have a passion for junk foods ranging from burgers to candy, but she never put on weight.

That’s because Cindy is an Ectomorph body type. This means she doesn’t put on weight easily and won’t bulk up if she lifts heavy weights. For a model, it’s ideal, but for Cindy, it posed a different set of challenges. She didn’t feel motivated to eat right. 

Since becoming a model and getting involved with the Victoria’s Secret Angels, she’s changed her focus. Now Cindy likes to eat clean whenever possible. 

This means she actively avoids processed foods and likes to eat plenty of lean protein, fresh vegetables, and fruits.

BREAKFAST

For breakfast, Cindy usually has a protein-packed meal. This helps give her the energy she needs to tackle work and the gym without feeling drained and tired.

Her favourite is a big 3-4 egg omelet packed full of cheese, onions, and tomatoes. But when she’s pressed for time or just wants something a little lighter, she’ll opt for oatmeal with almond milk.

It all depends on what she’s doing, where she is, and what’s available. That said, she never avoids carbs, especially in the morning.

This is what helps keep her energy levels high and makes it possible for her to keep up with her busy schedule. Also, Ectomorphs do best on a high carb diet so for Cindy, this kind of diet makes perfect sense.

RELATED POST: BEST BREAKFAST FOR FAT LOSS

LUNCH

For lunch, she focuses on eating a mix of whole grains, lean protein, and tons of fresh seasonal vegetables. Again, it all depends on what’s in season where she is. 

When fish is available, she’s happy to eat a large filet with a side of quinoa or brown rice. The combination helps give her tons of protein and fiber in a single dish. On the side, she’ll opt for a salad or sautéed vegetables.

She can easily make the meal at home, but the combination of veg, whole grains, and lean protein is simple enough to find in almost any restaurant. 

DINNER

Her dinners are typically the same as lunch. But that doesn’t mean she’s afraid to go out and indulge. Some nights, she splurges by grabbing a burger or pasta dish.

Since those foods can leave her feeling bloated, she typically avoids them before a fashion show.

DOES CINDY DRINK ALCOHOL?

She’s French through and through and is no stranger to having a glass of wine with dinner.

Cindy is just careful not to overdo it. She stays hydrated all day and tries to pair her wine with water whenever she can. Remember, if you’re going to drink alcohol, staying hydrated will lessen the impact it has on your body and can help reduce bloating.

FOODS SHE AVOIDS

Cindy LOVES sugar and often overindulged when she was younger. Now, she’s broken the habit and tries to avoid sugar on most days. 

She even gave up sugar completely for a few months to help her kick the habit. 

Now, though, she’s willing to eat a little bit every now and then, but still tries to avoid adding sugar to her diet whenever possible.

Cindy doesn’t believe in using food as motivation or using her diet as punishment. She focuses on eating what makes her feel good, avoiding the foods she knows are bad for her body, and not beating herself up if she overdoes it on the cheese when she’s home in the Southern France.

She uses her workouts to make up for any lapses and isn’t afraid to put in extra time at the gym if she feels like she ate something she shouldn’t have. 

RELATED POST: SHOULD YOU HAVE CHEAT DAYS?

THE CINDY BRUNA WORKOUT

Cindy LOVES working out, but that wasn’t always the case. Since she’s an Ectomorph and stays thin seemingly without effort, she used to feel that workouts were unnecessary.

She started out slowly, working out for just a few minutes at a time. As her stamina increased and her strength built up, she started shooting for hour-long workouts several times a week.

The one thing she absolutely HATES is running. She prefers to get her cardio in through battle ropes, jumping jacks, or cycling on a stationary bike. This is fine for her, but if you’re like me, you’re going to need a bit more cardio to shed that unwanted bulk and lose body fat. 

Running has its place, but as long as you’re getting your heartrate up, you’re getting a decent cardio workout. And let’s be honest, you can find time to get a good brisk walk in! 

Where Cindy really stands out with her workouts is in her strength training. She doesn’t like to do a lot of heavy lifting. Instead, she prefers bodyweight exercises to help keep her muscles lean and toned without building bulk.

Here’s her favourite routine:

• Glider scissors to pikes – 15 reps
• Jackknife sit-ups with weighted medicine ball – 15 reps
• Knee tucks with stability ball – 15 reps
• Plank rotations on stability ball – 15 reps each side
• Side plank oblique crunches – 15 reps each side
• Repeat sequence at least 3 times

Looking at her favourite routine, it’s clear that Cindy LOVES working her abs. It’s part of what gives her that perfect toning and a nice flat tummy. 

The routine itself is great if you’re looking to target specific areas, but if your overall goal is to tone up and slim down, you’ll want to incorporate full body exercises into your routine. 

FINAL THOUGHTS

The Cindy Bruna diet and workout routine is surprisingly (and perhaps deceptively) simple. She eats what she wants, works out each day, and doesn’t beat herself up for the occasional cheat day.

If you’re also an Enctomorph, it will likely work for you. But if you’re a mesomorph, endomorph, or somewhere in between, you’ll want to tailor your efforts to your body type. 

Take my body type quiz to find out what will work best for you.

Love Rachael xx

Featured Image credit: FashionStock.com / Shutterstock.com

The post Cindy Bruna’s Diet and Workout Routine appeared first on Rachael Attard.

Nadine is a total bombshell, and I’ve loved learning all about her diet and workout routine! She’s pretty open about her fitness on Instagram, and I appreciate all the helpful input she gives.

NADINE LEOPOLD’S DIET

Nadine trains with NYC-based celebrity trainer Stephen Pasterino, better known just as “P” in fitness circles. P encourages his clients, including Nadine, to focus on eating food that is sustainable for her body longterm.

Nadine’s diet revolves around nutrient-dense foods that are good for her and help her reduce inflammation and bloating.

SHE EATS THREE MEALS A DAY

P encourages Nadine to eat three meals a day: a light breakfast with filing lunches and dinners. She isn’t a fan of snacking, and she tries not to eat for at least three hours before bed.

The purpose of this is to treat her digestive system gently.

EATING CLEAN

Nadine doesn’t follow too many dietary restrictions. But most of her meals have lots of green vegetables like spinach, healthy fat like avocado, good carbs like sweet potato, fiber, and a lot of lean protein (mostly fish).

She eats such a healthy diet, but Nadine has her sweet tooth too! Her favorite way to indulge? Chocolate!

RELATED POST: BEGINNER’S GUIDE TO HEALTHY EATING – CLEAN EATING GUIDELINES

SHE AVOIDS DAIRY

Dairy can be a major cause of bloating for many people, myself included. Nadine sticks to dairy-free milk alternatives, like almond milk.

If you find yourself feeling uncomfortable or bloated after drinking milk or eating dairy products, you’re not the only one. I’ve noticed that lactose intolerance is pretty common among the women I’ve talked to.

RELATED POST: SHOULD YOU GO DAIRY FREE?

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PREPARING FOR THE VICTORIA’S SECRET SHOW

When Nadine has a show or big event, her diet becomes much more restrictive. She tries to slim down a bit more, and she stops eating anything that might cause inflammation.

The week before the show she cuts out:

• Vegetables that are hard to digest
• High-sugar fruit, like bananas
• Nut butters that are high in fat.
• All salt and packaged foods.
• Eggs

The point isn’t that any of these foods are bad. Instead, the point is to help her body look and feel as great as possible right before the show.

WHAT NADINE EATS DURING THE DAY

BREAKFAST

Nadine starts each day with a shot of apple cider vinegar. Other models, including Jocelyn Savage and Romee Strijd, also swear by apple cider vinegar to help with bloating and to aid with general digestion.

She also likes to drink hot water with lemon and cayenne. This is another drink that is meant to help the digestive system.

For breakfast, Nadine eats half avocado with a half of a grapefruit. She tops this with some cinnamon. She also enjoys a green smoothie, a quinoa bowl with berries, or scrambled eggs with rice cakes.

Nadine also takes a daily multivitamin and a hair supplement with her morning meal.

LUNCH

Nadine eats a filling green salad with plenty of vegetables and some kind of lean protein.

DINNER

For dinner, Nadine switches between some kind of healthy carb (like a sweet potato or quinoa) with steamed vegetables and more lean protein.

She cooks her food with olive oil, lemon, and herbs for flavor.

RELATED POST: WHY YOU NEED PROTEIN FOR FAT LOSS

NADINE’S WORKOUT ROUTINE

Nadine says that when it comes to working out, she likes to mix it up and listen to her body. But typically she works out with two different trainers: Stephen Pasterino of P.volve in NYC and Sculpt Society’s Megan Roup.

Both trainers help her tone her muscles and keep her body incredibly tight.

TONING WITH STEPHEN PASTERINO

With Stephen Pasterino, Nadine focuses more on using perfect form and slow, controlled movements to tighten her body.

His method doesn’t include any weights, and it’s all low-impact. It’s all about using good posture and careful moves to tighten hard-to-reach muscles, especially in her abs, thighs, and butt.

A typical workout with Pasterino includes the following moves:

• The Catch
• The Heel Raise
• The Angles
• The Twist
• The Shift
• Squeeze and Hold

You can watch him explain these moves in detail in this video.

Nadine says she’s seen a noticeable change in her body since working out with P.volve. She’s toned up a lot, she says, and she’ll even watch his videos online if she can’t make it to see him in person.

DANCE CARDIO

Megan Roup’s classes are all dance cardio and bodyweight strength training exercises. She starts every class with dance cardio, but then she transitions to strength training with gliding discs and your own bodyweight.

I really like Megan’s approach to fitness. She’s a former dancer, and she understands that a lot of her clients are looking to stay slim and simply tone up. Her approach of mixing cardio with low-weight resistance training is what I prefer too!

A lot of other Victoria’s Secret models train with Megan, including Shanina Shaik and Elsa Hosk.

A SAMPLE RESISTANCE WORKOUT

Megan put together this resistance workout to show off some of the moves she puts Nadine and her other clients through. It’s very similar to a lot of the exercises in my Booty Burn Workout if you’re looking for more!

You can lose 2-3 pound dumbells, but your body weight is also fine. :)

Here’s what it includes:

1. Double jump squats, 16 reps
2. Hold squats, 10-12 reps
3. Lunge and planks, 8 -12 reps
4. Coupé lifts, 8 reps and 3 sets
5. Pulses, 8 reps and 3 sets
6. Leg taps, 8 reps and 3 sets
7. Side lift and lower, 8 reps and 3 sets

Repeat steps 4 -7 on the opposite side.

Here are two of my workouts that are similar to Megan’s style:

• Ab workout with gliding discs
• Lower body workout that won’t add bulk

WORKING OUT FROM HOME

When Nadine can’t make it to see either of her trainers in person, she likes to workout from the comfort of her home. On her Instagram stories, she shares lots of moments of her working out on her bedroom floor. Does anybody else do that? :)

She likes to follow along to workout videos from P.volve and Megan Roup, of course. But she also likes Obe Fitness and the Tracey Anderson Method.

Megan also puts together her own workouts. She likes to jump rope and do ab exercises when she has the time.

FINAL THOUGHTS

Nadine is incredibly dedicated to her modeling career. She sticks to a very healthy diet, and she pushes her body regularly in order to be the best that she can be.

There were several things that we could all take away from her routine:

• She eats foods that make her feel good. If it makes her feel bloated, she doesn’t eat it. Not being bloated probably helps her feel more confident and sexy.
• She sticks to eating healthy food MOST of the time, especially before a big event.
• No gym, no problem. Nadine is a famous model, but she’s still willing to work out on her floor if she has to. She doesn’t make up excuses to avoid working out!
• She prefers to use just her bodyweight. She hardly ever uses heavyweights, and that’s OK!

I was so inspired by learning about Nadine’s hard work and commitment to health!

I hope you loved learning about her as much as I did! :)

Love Rachael xx

Feature image: Ovidiu Hrubaru / Shutterstock.com.

The post Nadine Leopold’s Diet and Workout Routine appeared first on Rachael Attard.

This 27-year-old clearly knows a thing or two about modeling and keeping her body in perfect shape!

Here’s how she does it!

GEORGIA FOWLER’S DIET

Georgia doesn’t eat the same thing every single day. But she loves to eat healthy food. She doesn’t have too many food rules, but she usually has lean protein, vegetables, and healthy fats for every meal. She eats lots of eggs, walnuts, avocados, and spinach.

Georgia avoids anything processed! She is also allergic to dairy products, so she doesn’t have any cheese, milk, or other dairy products. I’ve found that a lot of women (myself included!) feel better when they don’t eat dairy.

WHAT GEORGIA EATS FOR BREAKFAST

Georgia likes to make French Press coffee first thing in the morning. When she makes breakfast at home, she likes to eat eggs with avocado and spinach. She says this is enough protein to keep her full until lunch!

She also really likes to meet friends and other loved ones for breakfast and coffee. One of her favourite cafes is Coco & Cru. It is located in New York City, but it has the vibes of a Sydney cafe.

So if she’s having breakfast at her fave cafe, Georgia might order one of their famous green bowls served with broccoli, spinach, kale pesto, ancient grains, avocado, and poached egg. Georgia is all about eating plenty of greens and protein and this bowl certainly does the trick!

GEORGIA’S FAVORITE LUNCHES

Georgia is typically out and about around lunchtime. She might be on her way back home from the gym or on her way to a meeting or fitting. It makes more sense for her to eat out for lunch, so she tries to keep it healthy.

She likes to stop at Whole Foods to make her own salad in their salad line, and she also likes the salad bowls at LifeThyme Natural Market.

GEORGIA’S DINNER

Georgia likes to cook, but she says it is easier in New York City to just pick something up to eat on her way home. Once again, she always tries to pick meals that are both healthy and filling.

When she does cook at home, she tends to grab whatever is in her fridge. Typically, she makes an egg scramble with tomatoes, spinach, avocados, onion, peppers, mushrooms and asparagus. 

DOES SHE HAVE CHEAT MEALS

Georgia sticks to a very healthy diet, and she doesn’t cheat very often! But, when she does, she likes to grab a burger. She loves Kiwi burgers with a lean meat paddy, fried egg, and lots of caramelized onions.

At the end of the day, though, Georgia says that she prefers eating healthy. It makes her feel her best and it is easy for her to find healthy meals in New York City.

HER DIET BEFORE A VICTORIA’S SECRET FASHION SHOW

When Georgia is prepping for the Victoria’s Secret Fashion Show, she becomes even more serious about her diet. She cuts out anything unhealthy or anything that might cause bloating. She doesn’t eat sugar, alcohol, salt, or carbs. Instead, she focuses on getting plenty of non-starchy vegetables and healthy fat.

Georgia says that she’s gotten used to a healthy diet. She rarely eats or craves sugar, so it isn’t hard for her to get ready for the Victoria’s Secret Fashion Show.

RELATED POST: VICTORIA’S SECRET DIET

GEORGIA FOWLERS WORKOUT ROUTINE

Georgia is incredibly motivated with her fitness. Just like with her diet, she tends to follow a pretty strict workout routine. She wants to excel as a model, and she believes that pushing herself to workout will help her achieve her dreams.

Georgia works out nearly every day, even when she is travelling. She gives herself goals to achieve (like getting better at running), so that she can stay self-motivated, but she also works out with two trainers, Joe Holder and Kirsty Godso.

Georgia mixes strength training and cardio workouts. She typically does boxing, weight training, and running.

RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR FAT LOSS

SHE WORKS OUT A LOT

As I mentioned, Georgia works out almost every single day. Most workouts are anywhere from one to two hours long, and sometimes she’ll do two sessions a day (especially if she has a show or important gig coming up).

Since she works out so much, she prioritizes giving her body opportunities to rest and rejuvenate. Georgia loves yoga, pilates, cryotherapy, and saunas to help her body feel better. She also enjoys getting massages and taking rest days.

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WORK OUT WITH JOE HOLDER

Celebrity trainer Joe Holder created this workout to help Georgia get ready for the 2017 Victoria’s Secret Fashion Show. Here’s what they did:

• Step back lunge into a knee drive with curl, 3 sets of 10 repetitions – per side
• Single-leg deadlift into a wood chop, 3 sets of 10 repetitions – per side
• High knee with a resistance band, 25-50 yards for 5 rounds
• Reverse fly, 3 sets of 10 repetitions
• Scarecrow, 3 sets of 10 repetitions
• Three-way fire hydrant, 2 sets of 10 repetitions in each direction
• C.A.R. Controlled Active Resistance Rotations, 2 sets of 15 repetitions in each direction per side
• Isometric block hold, 3 sets of 30 seconds per side

FOCUSING ON HER CORE

Georgia says she doesn’t prioritize any body part over the other. She wants them all to get attention, and her trainers help her tone even the smaller muscles that often get overlooked.

However, Georgia does have some back problems. She likes to strengthen her core so that it helps her back support itself. She says that she’s in less pain when her core muscles are activated.

Having a strong back is important to be able to do workout moves correctly. It also helps models walk and pose with confidence. :)

HER WORKOUT MOTIVATION

She wants to be the best that she can be. Georgia knows that nobody else is going to push her to achieve her dreams. I love her self-disciplined attitude!

Georgia admits that she’s a perfectionist. She wants to prove that she deserves to be on the Victoria’s Secret Fashion Show stage, so she works hard!

RELATED POST: CANDICE SWANEPOEL’S DIET AND WORKOUT ROUTINE

GEORGIA’S TIPS FOR STAYING FOCUSED

She also says she has a few tricks that help her stay focused. Here’s what she does:

1. Work out with a friend. This helps keep you accountable.
2. Go to a workout class! They can be a lot more fun than working out alone.
3. Remember how you feel after you work out. You never regret it!

Georgia says she feels accomplished and deserving after a hard workout. She loves the endorphin boost it gives her!

Staying motivated to eat welling and exercise can be so hard! I’ve struggled with motivation before too, and I imagine that most of you have too.

Georgia’s ability to stick with it and push herself is incredible! I love her dedication to her career as a model and to her health and well-being. :)

Love Rachael xx

Featured Image credit: FashionStock.com / Shutterstock.com

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The post Georgia Fowler’s Diet and Exercise Routine appeared first on Rachael Attard.