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Blake Lively’s Diet and Workout Routine

By Rachael Attard, Updated Dec 9, 2020
blake lively diet workout

When you think of celebrity powerhouse couples, who comes to mind first? For me, it’s definitely Ryan Reynolds and Blake Lively. The two balance busy acting careers, family, charity work, and still somehow manage to find time to breathe.

What’s more impressive is the fact that Blake managed to lose all 61 pounds of baby weight in just 14 months! Talk about dedication and consistency! Well done, Blake <3

There’s not a lot of mystery in how she did it, either! Let’s take a look at Blake Lively’s diet and workout routine in detail.

BLAKE LIVELY’S DIET

Like most A-listers, Blake tries to eat a clean diet free of processed foods and nutrient-deficient junk. On the advice of her personal trainer, Don Saladino, she focuses on incorporating lean protein, fresh vegetables, and healthy carbs into every meal.

This helps her feel full and with three young kids, she definitely needs to keep her energy up!

That being said, she doesn’t actively count calories. Instead she focuses on eating healthy foods and eats when she feels hungry. She’s good about not overeating and doesn’t need to count calories to keep herself from binging

RELATED POST: How To Calculate Your Daily Calorie Intake

FOODS SHE AVOIDS

When she’s training for a particularly physically demanding role, like the one in The Shallows, she avoids both gluten and soy. This helps her body tone up and reduce inflammation which makes it easier for her to get her workout done each day. 

BREAKFAST

Every morning, Blake starts the day with a large glass of water. This happens before she even reaches for a cup of coffee. It stimulates her digestion and helps her stay hydrated throughout the day.

She follows that glass of water up with a simple and standard breakfast of eggs, vegetables, and fruit. 

She cooks her eggs in coconut oil which has tons of healthy fatty acids. The vegetables give her a much-needed dose of fiber to help her feel full and the fruit adds just enough healthy carbs and natural sugars to raise her energy levels. 

LUNCH

Like breakfast, Blake makes sure to eat proteins, vegetables, and carbs at lunch every day. What she eats largely depends on her schedule and whether she’s at home or on-set. 

If she’s at home, she cooks for herself and often enjoys wild-caught fish or pasture-raised chicken served alongside a salad and a small helping of rice or sweet potatoes. If she’s filming, she’ll grab a large salad or opt for sushi without the soy sauce.

The key to her meals is keeping her body properly fueled up for the day.

DINNER

Dinner is often a repeat of lunch, and she has a cheat day every now and then. However, her trainer recommended that she follow the 80/20 diet which allows her to splurge on less healthy foods 20 percent of the time.

Her favourite cheat meals are pizza and pasta, but she stays on top of her workouts, so those small cheat meals don’t turn into major problem areas.

Like, Blake’s trainer, I also don’t believe in cheat days and prefer to follow the 80/20 and I find that it works wonders for me. I never feel like I’m restricting myself too much and I have a much better relationship with food than before. I hope it does the same for Blake :)

RELATED POST: How To Lose Fat From Stubborn Areas

SNACKS

Blake’s secret to success lies in eating four smaller meals every day and snacking as needed throughout the day to keep her energy levels up.

She’s likely to reach for fresh veggies and hummus, a small serving of quinoa, or Greek yogurt with fresh fruit. Those healthy snacks are a great way to resist temptation and avoid reaching for junk food or overly processed “energy” bars. 

If you want to start incorporating healthy snacks into your own diet, try starting with these options

HOW TO TRAIN LIKE BLAKE LIVELY

Blake is committed to fitness, even when she’s not prepping for a role or working on-set. She starts every day at 5am and gets a solid workout in. This commitment to fitness helps her stay in shape throughout the year and makes it easier for her to transition to more intense workouts to get ready for her demanding roles.

Her routines are diverse and these frequent changes make it easy for her to avoid overdeveloping certain muscle groups or putting on too much bulk at once.

She’s incredibly dedicated and tries to get a workout in at least 5 days a week. How long her workouts are, depends on her schedule, but they typically range from 30 minutes to 1.5 hours. 

WARM-UP EXERCISES

Before every workout, Blake takes the time to run through extensive warm-up exercises. These help loosen up her muscles and reduce the risk of injuring herself during those intense sessions.

She starts by using a foam roller to get rid of the tension in her muscles. Then, she focuses on what her trainer describes as dynamic mobility exercises. 

Once she’s done, she’s ready to get her sweat on.

RELATED POST: Dynamic Warm Up Exercises

STRENGTH TRAINING

Blake’s typical routine often looks something like this:

  • Plyometric jumps – 10 reps
  • Weighted ball throws – 10 reps
  • Weighted carry – 40 to 50 yards
  • Repeat 3 times

When she wants to focus on her lower body, she goes all-out.

  • Lateral lunges – 10 reps
  • Split squats – 10 reps
  • Kettlebell lifts – 10 reps
  • Repeat 4 times

Her upper body exercises are things you can incorporate into your own routine easily.

  • Push-ups – 10 reps
  • Static plank – 30 seconds
  • Side plank – 30 seconds each side

Though the exercises are simple, they’re also incredibly effective. All you have to do is watch Blake in one of her movies to see that her hard work definitely pays off. 

RELATED POST: Why I Prefer Bodyweight Training Over Lifting Weights

CARDIO

Cardio is always the last component of Blake Lively’s workout routine. She spends about 20 minutes, running on the treadmill or on the elliptical. 

Her favourite cardio exercise is sprinting. She starts with a 15 meter sprint, running as fast as she can. Then she rests for a full minute, cooling down and staying loose by walking and stretching. She repeats the exercise several times.

Cardio is also her preferred active recovery day activity. She’ll take a hike with her family or ride bikes with her kids and husband when she wants to stay active without losing out on a workout completely.

IS BLAKE LIVELY’S DIET AND WORKOUT ROUTINE RIGHT FOR YOU?

If you are a complete beginner, Blake’s routine may be a bit too demanding for you. If you really want to change your lifestyle and incorprate some healthier habits I always recommend strating by making small changes.

Try walking more, just a couple of days per week first. Then add at least one healthier dish to your daily meals. This way, you won’t feel like it’s too much and you’ll have better chances of sticking to your new healthy habits. :)

Love Rachael xx

Featured image: Featureflash Photo Agency/Shutterstock.com

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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