Candice Swanepoel is a gorgeous model known mostly for her work as a Victoria’s Secret Angel. Even after having 2 children, she’s kept her beautiful body looking lean and toned. 

candice swanepoel diet and workout routine

Like the rest of the Victoria’s Secret models, Candice has naturally good looks and a gorgeous body. But she still works hard to keep it up, especially before Victoria’s Secret Fashion Shows. 



Candice likes to load up at breakfast. In fact, she prefers that she eats the most in the morning and the least in the evening. She says this helps her metabolism, and having larger meals earlier prevents her from wanting to snack later on. 

Candice likes to have a bigger breakfast and often goes for bacon and eggs, or a healthy smoothie with fruit, with healthy fats from coconut oil or flaxseed, and some type of nut butter. She tries to make sure her body is getting enough antioxidants from strawberries or blueberries. 

Candice also says that the smoothie gives her a natural, caffeine-free energy boost. Even though she likes coffee, she said that drinking decaf in the morning helped restart her energy levels. 

She likes to change it up depending on her mood and what her body needs.


When it comes to lunch and dinner, Candice has just one rule. Eat something filling for lunch like grilled chicken with brown rice and veggies and stick with something lighter for dinner, like a fresh salad or soup. This is actually good for your metabolism and it’s great if you plan on doing some fasted cardio in the morning.


Candice works out a lot, which helps boosts her metabolism. However, she also admits that she was born with a fast metabolism and is able to eat a lot without much weight gain. 

Instead of tracking calories or being overly cautious with what she eats, she tries to listen to what her body needs and eats intuitively. She said she’s always been in tune with her body, so she’s comfortable adjusting her diet to her lifestyle. 


We should all be in tune with our bodies, but not everybody is blessed with a fast metabolism. Candice is an ectomorph, which means that she naturally has a lower body weight and she finds it hard to build muscle or gain fat. 

Women with different body types, (mesomorphs and endomorphs), will need to eat and work out differently. If you don’t know your body type, you can take my FREE Body Type quiz.


Even though Candice likes to have a balanced diet and isn’t too strict, but she does buckle down on her diet before a fashion show. She doesn’t cut out any food groups, but she does make sure that everything is fresh and full of nutrients. 

Before the show, she does drink coffee! After all, she has to balance having two children and preparing for the show. 


Candice usually trains 3 times per week if she’s not preparaing for an especially important show or shoot. She says that she does a mixture of cardio and resistance training.

Every good workout routine should include both cardio workouts and resistance workouts. Cardio is great for your heart and general health. It also helps you burn a lot of calories and it helps you stay slim. 

Resistance workouts help you get toned. If you do the right kind of resistance workouts, you won’t get bulky. Instead, you’ll be able to create a toned look and avoid the skinny fat look. 

Here’s one of my favourite full body resistance workouts for a lean body. 

Before a show, Candice works with her trainer almost every day. She wants her entire body to look good, but she is extra cautious to make sure that her lower body – butt, thighs, and hips are toned :) 

If you want to look like Candice and train like her, I have a workout video course that will help you achieve that model like look. The course lasts for 5 days and it’s completely free. You can download it below :)


Candice is a big fan of running, especially to help her prepare for the Victoria’s Secret shows. She loves to run on the beach because she likes getting out of the gym. 

During her first pregnancy, Candice continued to run, but she was careful not to overdo it. During her second pregnancy, she switched over to walking, hiking and swimming instead. 

I love both walking and running, and I recommend it to girls who want to slim down or stay slim. 


Like a lot of models, Candice enjoys boxing. Boxing helps to tone the upper body without creating bulk, and it’s a great cardio workout. It also helps stabilize your core, which can help you do other exercises correctly. 

Bella and Gigi Hadid also love to box, and so do Josephine Skriver and Adriana Lima.


Candice likes to do full body circuit training to tone her body. She uses resistance bands, light ankle weights, and gliding discs. Typically, she’ll do exercises with a high number of repetitions which is about 15 reps. 

Candice’s routine is very similar to what I do! I prefer to use low weights and high repetitions because that keeps my body looking toned, and not bulky


When Candice gets stressed out or even too tired for an intense workout, she does some yoga instead. 

She likes to make sure she stays flexible. Plus, she says that it helps her keep her mind quiet. 

She likes doing yoga at least twice a week.

I love yoga, too. I think it has many benefits, including creating lean muscles, calming the mind, and improving flexibility! 


Candice Swanepoel is genetically blessed, but she also works hard to make sure that she continues to feel good about the way her body looks! 

She does this by doing cardio exercises and strength training to stay slim and toned, eating a balanced diet for energy, and making sure she stays calm with yoga. 

Hope you liked this blog post!

Love Rachael xx

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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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