Diana Villas Boas is one of the most athletic models I’ve written about! I was super impressed by how much she loves fitness, outdoor sports, and being active in her everyday life.

Diana reminds me of another model I’ve written about, Izabel Goulart! Both models have similar builds and share a lot of similar workouts. They work extremely hard to have their fit bodies, but they really seem to have fun in the process of working out.

Like Izabel, Diana has a positive, inspiring attitude about health and life in general.


Diana tries to prepare most of her meals at home. She likes to know what she’s putting into her body to make sure that she’s eating healthy ingredients. If she does eat out, she always tries to pick healthy options.

Although Diana enjoys the occasional sweet or salty dish, she tries to avoid added sugar, artificial sweeteners, or foods with lots of sodium. Her goal is to eat as clean as possible.


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Good morning ❤️☀️#bomdia #body #dianavillasboas #biquini #trabalho #lindo #aboutmyjob #inlove #sun #sol #amomuito #model #paraiso ❤️

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For breakfast, Diana usually eats a banana with oatmeal. She also enjoys zero lactose yogurt with honey.

She drinks a glass of Liv Detox in the morning too. This supplement contains Tumeric root extract, milk thistle, and asparagus.

I don’t recommend that people go through extreme detoxes without any food. However, I do believe that certain supplements can help your body.

For example, many spices, including turmeric, can help with weight loss and reduce inflammation throughout your body. You can learn more about how different foods can help you burn fat here.

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Bom dia?☀️ Mostrando um pouquinho do meu café da manhã, banana? pasta de castanha com cacau.? #vicio #amo #pastadecastanha #cacau #viciototal #goodmorning @ataldacastanha

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Diana will eat a few different things for lunch. She likes:

  • A nutritious salad with chicken or turkey breast
  • Whole grain pasta
  • Stuffed tapioca balls


Diana avoids carbs in the evening, so she likes to eat dinners that have healthy fats and protein in them.

She goes for:

  • Egg omelets
  • Chicken burgers
  • Sushi (a good treat meal!)

Eating low carb in the evening can be great for your body. This is especially true if you do cardio first thing in the morning before breakfast.

When you avoid carbs and work out fasted, your body is forced to use fat instead of carbohydrates as energy. You’ll end up burning more fat this way.

If you want to try fasted cardio, I recommend trying to do low or moderate-intensity cardio. Your body probably won’t have enough energy for any high-intensity workouts, so be careful. :)

You can learn more about fasted cardio here.

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Salvador cheguei ☀️❤️☀️ Biquíni lindo da @lybethrasbrasil ❤️ vai no site e garanta já o seu ??☀️ #amo #biquini #love #sun #sol

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Diana is always sharing her workouts on her Instagram! I really enjoy when models share their workout routines on Instagram. It’s fun to learn more about what they do, and it inspires all the people who follow them to workout too!

And if you too want to train like a model and get lean and toned, I have some great news for you :)

I’ve created a special 5-day video course which will help you achieve that model-like body. All 5 workout videos are completely free and you can access them below :)

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Diana is an ectomorph, which means that is pretty hard for her body to gain muscle or get bulky.

You’ll see that Diana does a lot of squats, box jumps, stair runs and other types of workouts without bulking up. If you have a different body type, you might see different results and get bulkier than you want.


Diana also has very defined, but lean, muscles. She’s a fitness model, after all! To achieve this, she works out regularly. She even turns fun activities like a day at the pool into a booty workout!

Remember, since Diana is an ectomorph, it is hard for her body to get this defined and muscular. She isn’t bulky, but she does have lots of muscle definition. Not only does she work out frequently, but she also often uses weights in her workouts.

Other women might have different results than her if they followed her exact routine. If you are a mesomorph (like me!) or an endomorph, her workout style could make you bulk up. So make sure to learn your body type before deciding on a workout routine. I have a FREE body type quiz you can use to find out what workout routine will be the best for you :)

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I want to live in this paradise❤️ Não quero ir embora ? Biquíni lindo @ammi_official_ in love #dianavillasboas #love #amo #sun #sol #biquini #naoqueroirembora #body ❤️

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Diana prefers a more slim but also very toned look. She’s known for her chiseled abs! To create this look, she has to burn a lot of calories and workout her ab muscles regularly.

For cardio, she goes for runs (often on a treadmill in the gym), cycles, and attends dance classes. Like a lot of other models, she also boxes. Boxing is a great way to get in a cardio workout while also toning your arms and abs.

Every weekend, she runs 10-12 kilometers.

Her favorite ab workouts include:

  • Mountain climbers
  • All variations of crunches
  • Hip Dips
  • Planks
  • All variations of sit-ups
  • Pikes on gliding discs


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Resolvi sortear um look da @dayeshopoficial para concorrer: 1 -Curtir essa foto 2-Marcar 3 amigos (a) nessa foto 3-Seguir o perfil da @dayeshopoficial Dia dia 30 de abril divulgo quem foi sorteado no meu insta storie BOA SORTE Giveaway this month from the beautiful collection @dayeshopoficial To win this giveaway: 1- Like this photo 2-Tag 3 friends 3- Follow @dayeshopoficial Day 30 April I announce the draw and who won on my insta story GOOD LUCK ?

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  • Stairs running: 40 – 50 minutes
  • Rope combined with a ladder: 20 minutes
  • Assorted abdominal and core workouts: She combines her favorite workouts into a circuit

As you can see, she’s intense! If you want to try a high-intensity ab workout, I suggest this one. It includes a lot of the moves and energy that Diana likes!


Diana make sure her workouts are fun too! She loves being outside, so she swims, hikes, and does other outdoor sports all the time. Diana even rides an electric wakeboard. It looks so fun!

If you are athletic like Diana, or you just like being outside, doing sports like these can be a perfect way to get in a good workout on a sunny day :)

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Gosto de viver assim, sem limites, fazendo a vida se moldar em mim. Brinco com o tempo, sigo os ponteiros do meu coração. Sou sentimento, apego, carinho, a falta. A vida é mais breve que aquilo que pensamos. E muitas vezes acabamos perdendo tempo com coisas fúteis que apenas nos roubam energia, e não nos trazem verdadeira satisfação. ❤️☀️❤️like to live like this, without limits, making life mold in me. I play with time, I follow the hands of my heart. I am feeling, attachment, affection, lack. Life is shorter than we think. And often we end up wasting time on futile things that only steal energy from us, and do not bring us true satisfaction❤️ Bikini @dayeshopoficial

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Diana doesn’t forget to work out her butt. She does a lot of variations of squats, and some pilates style floor workouts.

In my experience, women who aren’t ectomorph body types tend to bulk up from doing lots of squats, lunges, cycling, and even jump rope. If you’re concerned about getting bulky, make sure you check your body type before doing these exercises.

Diana also does a lot of different types of weighted glue bridges. Glute bridges can help you if you want to grow your booty without growing your quads.

This bubble butt workout includes a lot of the same moves that Diana does regularly for her butt, but this workout doesn’t include squats.

I like to focus on these types of exercises instead to avoid growing my thighs:

  • Donkey kicks
  • Glute bridges
  • Standing kickbacks
  • Bird dogs
  • Fire hydrants
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What? Como está sua segunda feira? ❤️?❤️ #dianavillasboas #fitness #fit #love sun #sol #praia @luca_ssiqueira

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Diana wants people to know that they don’t have to be a model to prioritize their bodies. She also hopes people will be healthy physically, mentally, and spiritually.

If you’re hoping to lose weight, Diana suggests talking to a doctor or another expert. She says that a nutritious diet is much more beneficial than starving your self to lose weight. I couldn’t agree more. :)

I love Diana’s upbeat attitude, her willingness to share about her life on social media, and the positive way she embraces physical and mental health.

Diana tries to become her best self every day, and that’s something we can all admire her for. :)


And if you too want to become your best self and make a transition to a more healthy lifestyle, you should know about my 3 Steps to Lean Legs Program :)

My Program consist of three parts: Cardio, Resistance Training and Nutrition (Non-Vegan or Vegan) and since we are all different, all those three parts are adjusted to your specific body type. That way you can be sure you are going to get the best possible results! :)

Also the resistance part of the Program now has FULL-LENGTH videos you can follow! And the girls who tried it tell me they are much more motivated to workout when following a video ;)

To find out more about my 3 Steps to Lean Legs Program click the link below:

To find out more about my FULL-LENGTH VIDEOS, follow this link:

Love Rachael xx

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.

2 Responses

  1. Hi Rachael,

    Is your video course the same material as your lean legs course? I already have your lean legs ebook and would like to know if the video course is all new exercises?
    Thank you,

    1. Hi lovely!
      Our Lean Legs Video Course is an additional feature separate from the Lean Legs Program (ebook).
      The course has resistance training from the Lean Legs Program, only in full length video format.
      It includes 16 full-length workout videos that will help slim down your legs as well as your upper body and core.
      The workouts are focused on getting you model-like toned legs and the full body exercise routine is (also) designed for your body type!

      The only difference is that it doesn’t have cardio and nutrition guidelines with recipes (those are in the ebook). :)

      Here’s the link to the Lean Legs Video Course.

      Diana xx

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