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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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.

One of the fastest-growing influencers that recently popped up on my radar is Elyse Knowles. This Aussie model is quickly closing in on 1 million Insta followers and has modelled for the likes of TAG Heuer, Aveda, and Calvin Klein.

So, it should come as no surprise that her diet and workout routine is seriously intense. When you’re working with major brands, everything has to be on-point. 

Let’s see how she does it. 

THE ELYSE KNOWLES DIET

When you need to look as great as Elyse does, you know you need to be careful about what you eat. And she definitely is.

She actively avoids caffeine and focuses on feeding her body with foods rich in nutrients, antioxidants, vitamins and minerals.

Whenever possible she minimizes her gluten intake to reduce bloating. But all her meals have one thing in common: they sound AMAZING!

BREAKFAST 

Before she eats anything, she starts her day like most of us…with a hot beverage.

She forgoes the coffee or tea and instead puts a bit of apple cider vinegar in hot water. If she’s out of apple cider vinegar, she uses fresh lemon juice. Both drinks help kickstart her metabolism and help wake up her digestive system.

After her hot beverage, she keeps things nice and chilled.

Most mornings, she has a smoothie made with frozen banana and açai. She then adds ice, almond milk, her favorite Vital Greens powder, protein powder, and blueberries to taste. If she’s recovering from a tough work week, she’ll add Vitamin C powder and probiotics to the mix.

If she doesn’t have time to make a smoothie or just wants to change things up, she eats quinoa flakes soaked in hot water and served with sunflower seeds, a drizzle of honey, and some cacao. 

LUNCH

For lunch, Elyse likes to keep things fresh again. She loves having a salad with tons of fresh greens and lean protein toppings. Her favourite starts with mixing fresh spinach and fish or chicken she has left over from previous meals in her fridge. 

She then adds egg, almonds, red onion, and fresh coriander to the mix for added flavour and crunch. The salad is drizzled with a homemade lemon juice and red wine vinegar dressing. 

Her lunch is simple, but it’s jam-packed with nutrients. This makes it more than enough to get her through to dinner time!

DINNER

Elyse’s dinners are just as healthy as her breakfast and lunch. Most nights, she makes veg-heavy dinners, adding chicken, fish, or lean red meat for protein. She tries to watch her iron intake and makes a point to get it from natural sources instead of relying on supplements.

If she wants to do something a little different, she whips up a rice noodle stir fry, taking care to avoid gluten and added sodium in her seasoning sauce. But sometimes, she just keeps things simple, with a repeat of her standard lunch salad.

To keep things interesting, Elyse often adds fresh herbs, roasted seasonal vegetables, and nuts to her dinner salads. That way, it doesn’t feel like she’s eating the same thing over and over again.

SNACKS

Like the rest of us, Elyse needs a snack every now and then, but she always tries to stick to almonds or fresh fruit. Her favourites are fresh berries and stone fruits commonly available during the summer months. Between meals, she makes a point to drink as much water as she can. 

She even carries these things with her when she’s traveling so she doesn’t have to worry about satisfying her hunger with foods that aren’t healthy or lead to bloating.

CHEAT DAYS

Like most models, she occasionally indulges in cheat days. But unlike most, she likes to make her own cheat food. This gives her control over the ingredients and lets her avoid the things that make her feel off. 

Her favourite cheat food is cheesecake. But if you’re looking for an ultra-healthy alternative, try this recipe.

THE ELYSE KNOWLES WORKOUT ROUTINE

Though Elyse eats right most days, she’s still devoted to her workout routine. It’s what keeps her body looking super tight, but it also helps her feel great.

She starts her day early, waking up at 6 AM and driving to the gym to start her workout. Most mornings, she starts off with a full-body HIIT routine or works out with her personal trainer to go through a full weight routine.

Her weight routines don’t always need gym equipment, though. This allows her to continue her workouts even when she’s traveling.

She loves doing HIIT routines as they keep her heart pumping and let her get some serious cardio in while building her strength. 

When she’s at home, she makes a point to walk her dog for at least 45 minutes a day. This type of low-intensity cardio is great because it helps her stay lean without building muscle in her legs.

On weekends, she likes to go surfing, which is a killer upper body and core workout.

When she’s paddling out to catch a wave, she’s working her arms and shoulders. When she’s standing on the board, her core and stabilizer muscles are constantly engaged. This is what helps her keep her washboard abs throughout the year.

RELATED POST: HOW TO SLIM MUSCULAR THIGHS

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SHE LOVES TO CHANGE THINGS UP

Elyse likes to change things up each week. Her exact routine varies depending on whether she’s working or staying at home. Some days, she hits the treadmill or does group classes at her local gym. Others, she does Pilates or hits up a boxing class.

The variety helps her stay motivated and keeps her from getting bored with her workouts. Further, it helps her avoid overdeveloping certain muscle groups so she stays lean and keeps the bulk at bay.

FINAL THOUGHTS

Ultimately, the Elyse Knowles diet and workout routine is simple enough to implement. Start by simplifying your diet, getting rid of processed foods and ingredients that contribute to belly bloat. 

When you’re ready to focus on your workout routine, do things that you enjoy. Remember, even yoga can be a good workout as long as you pair it with a HIIT routine or get a few good cardio sessions in each week. 

But if you’re looking for more guidance, don’t panic. Check out this program and see how easy it is to get the body you’ve dreamed of.

Love Rachael xx

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The post Elyse Knowles’ Diet and Workout Plan appeared first on Rachael Attard.

But they also have loads of great workout and diet secrets that they’re willing to share with their fans. And those secrets work!

In this blog post, Lais Ribeiro, one of the most successful and inspiring VS models, is going to share all of her diet and workout secrets with you!

She first became an Angel in 2015 and returned to the show again, looking just as beautiful, toned, and slender as ever.

So, how does she do it? With a killer diet and workout routine, that’s how.

THE LAIS RIBEIRO DIET

Lais doesn’t change her diet a lot to prepare for shows. Instead, she keeps things pretty consistent throughout the year, letting her workouts help her get runway-ready.

She strives to avoid processed foods every day and eats plenty of fresh vegetables, fruits, and lean proteins every day. Lais also rarely drinks alcohol, even though she loves going out with friends and fellow Angels, Sara Sampaio and Jasmine Tookes.

BREAKFAST

Lais starts the day off with a nutrient-dense smoothie bowl and a large glass of water. These help her stay hydrated throughout the morning while also giving her a large dose of beneficial antioxidants. 

Her favourite smoothie bowl has an açai base and features sliced seasonal fresh fruit, blueberries, and nuts for added protein. Since she travels frequently and has to rely on smoothie shops away from home, her toppings often change. 

But the variety helps her avoid that horrible feeling of burnout when you get so used to certain foods that they’re no longer appealing.

If you want to try an açai bowl for yourself, check out this recipe.

RELATED POST: VICTORIA’S SECRET’S DIET PLAN

LUNCH

For lunch, Lais likes to keep things simple and fresh. Her favourite dish is one of the most popular snacks out there: avocado toast. But Lais turns it into a meal by adding delicious and fresh toppings to the mash.

She starts with a piece of thick whole-grain toast and spreads half of a mashed avocado on top. Then she adds a lean protein like grilled chicken breast or smoked salmon—the smoked salmon is her favourite.

Lais then adds red onion rings on top of the salmon and serves a fresh herb and baby green salad on the side. Like most Angels, she prefers vinaigrettes, but she tries to avoid adding too much dressing to the greens. This helps her keep her sodium intake down. 

DINNER

For dinner, Lais often goes out with her friends. But she strives to make sensible choices at restaurants. 

Some of her favourite foods are shellfish and seafood. When possible, she gets these baked or steamed. If the dish includes a sauce, she’ll get it on the side and dip into it rather than slathering it over the entire plate.

Since seafood is naturally lean and full of protein, this is one of the healthiest options you could have when dining out. But if seafood isn’t something you enjoy, stick to another lean protein. Chicken, turkey, and even some lean cuts of beef are all great options when you’re out on the town. 

CHEAT MEALS

The Lais Ribeiro diet is rather forgiving—she doesn’t believe in avoiding any type of food completely. She just reserves some for dedicated cheat days, which happen when she’s out with friends or celebrating certain milestones. 

On those cheat days, she’ll order whatever she’s craving. This is often a burger with fries or a platter of lasagna. With her meal, she’ll also have a glass of wine if she feels like it. 

Cheat meals aren’t for everyone—I personally don’t like them as they make me feel gross and bloated for several days afterward. But if you feel that you need to indulge in a little something extra, you can. Just be sensible about it. 

THE LAIS RIBEIRO WORKOUT ROUTINE

Lais loves working out and does what she can to squeeze a workout in every single day. Even when she’s traveling, she finds time to get her sweat on, and you can’t deny the results. But with so much commitment to fitness, she needs to vary her routines to keep herself looking lean and toned without bulking up or getting bored.

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CARDIO

For cardio, Lais is willing to go for runs, but they’re not her favorite way to get her heart pumping. She likes doing fitness classes like group aerobics, boxing, and Muay Thai instead. 

When she has time, she also does dance classes with Simone de la Rue and it’s one of her favorite ways to get her heart rate up. 

STRENGTH TRAINING

Even though Lais is naturally slender, she still has to work to tone her arms, legs, butt, and abs. 

When she’s at home, she joins her fellow Angels in working out at The Dogpound with founder and lead trainer, Kirk Meyers. When she’s not, she runs through other routines and exercises to help her stay lean.

RELATED POST: VICTORIA’S SECRET WORKOUT PROGRAM

BUTT WORKOUT

Lais loves giving her glutes a serious workout. And she does it with just a handful of exercises.

• Lunge with slider on rear leg – 45 seconds on each side
• Bridge with resistance band – 45 seconds
• Leg raise with resistance band around knees – 45 seconds on each side

These exercises all target the glutes while also helping to slim down the upper thighs. And since the only equipment needed is a resistance band and a slider, she can do the routine anywhere.

RELATED POST: VICTORIA SECRET LEG WORKOUT

WHOLE BODY ROUTINES

Lais focuses on her butt, but that doesn’t mean she neglects the rest of her body. In fact, she gives it plenty of attention. She just does it in different ways.

Some days, she’ll hit the pool and use underwater weights to create resistance and help her build strength in her arms. Others, she does yoga to tone those hard-to-target muscle groups completely.

FINAL THOUGHTS

The Lais Ribeiro diet and workout routine focuses on eating right, fueling the body, and pushing different muscle groups to new limits.

She does it with help from a personal trainer, but that doesn’t mean you can’t see similar results at home. You just need to get started with the right workouts.

Check out my Lean Legs Program and let me show you how easy it is to get your body lean and healthy.

CLAIM YOUR DISCOUNT

Love Rachael xx

Featured Image credit: FashionStock.com / Shutterstock.com

The post Lais Ribeiro’s Diet and Workout Tips appeared first on Rachael Attard.