By now, you guys know I practically live on Instagram. There are so many great models and fitness experts to follow that I’m always finding new and great sources of inspiration. 

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. 

elyse knowles diet workout


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!


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. 


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!


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.


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.


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.


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.


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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.


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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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.

4 Responses

  1. Eating homemade cheat meals as opposed to store bought is an excellent idea. I’ve been doing this recently as I am cutting out sugar and processed breads. I’ve been able to make pizzas, mac and cheese, chicken tenders, donuts, brownies, cheesecake, cookies, etc… using healthier ingredients!

  2. Hi Rachael,

    Can you please post more blogs about your own workout routines and diet? It’s nice to see examples of what models eat, as well as their workouts, but many women are not this body type.

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