Can you believe that Game of Thrones is over? I’ve been hooked on the show since the very first episode. The special effects are amazing, the story is captivating, and the cast is absolutely brilliant!

But there’s one character that always stands out to me: the one, the only Khaleesi, Mother of Dragons. Emilia Clarke plays Daenerys Targaryen like she was born for the role. And you have to admit, being a Mother of Dragons is pretty badass!

But that’s not the only badass thing she did! She also had to endure an extremely rigorous training when she prepared for her role in the Terminator: Genisys. And, more importantly, she has overcome some pretty crazy health conditions, some of which impacted both her role and her diet and workout routines. 

emilia clarke diet and workout routine


Emilia experienced her first aneurysm shortly after wrapping Season 1. And it happened during a workout with her personal trainer. 

In the middle of her workout, she started feeling like her head was about to pop. She tried to push through the pain and keep on working out, but her trainer ended up insisting that she take a break. She was rushed to the hospital a few minutes later. 

After the surgery, doctors revealed she had another small aneurysm that could turn into a problem later on. It didn’t interfere with the next two seasons of Game of Thrones, but she did get it removed before filming season 4. 

Now, she’s perfectly healthy, but she did change a few things about her diet and workout routine.


Emilia is just like everyone else. She loves food and enjoys indulging in treats now and then. But when was filming Terminator Genisys, Emilia had to be VERY cautious about what she ate.

This meant her food choices were incredibly restrictive. She ate minimal fat, had to restrict her sodium intake to an absolute minimum and watched her calories each day. 

And she trained super hard during that time. “I’ve been spending all day, every day in weapons training…On top of that, I have not been allowed to eat anything that might taste good at all.”


Now, Emilia is much less strict with her diet and treats her body with much more kindness. 

She follows Clean and Lean approach developed by her personal trainer, James Duigan. This diet is a lot more holistic, focusing on eating clean and simple foods. 

That means lots of protein (no meat besides fish though), plenty of veg, and no processed junk. And I LOVE THIS! If you’ve followed my blog for a while, you know I really not a fan of processed foods. 


Emilia’s trainer advises her to avoid these foods: refined sugar, refined white flour and processed foods.

He also teaches her to pay attention to food labels. Just because a label says a product is gluten free, it doesn’t necessarily mean it’s good for you. It can still be full of sugar or preservatives which are bad for you.

But what’s great about this diet is that it’s tailored to the individual. That means Emilia eats the things that make her feel the best. And if she strays from her diet, it’s not a huge deal. The plan calls for self-forgiveness rather than pushing yourself further to make up for those “oops” moments. 

And because it focuses on eating clean and being mindful of the things you consume, you can’t help but see results, especially when you’re as disciplined as Emilia Clarke.

Here are my clean eating guidelines where you can learn what you should avoid, what you should eat, how much to eat, and how to incorporate healthy foods into your own meals.


Though her diet is a great help in maintaining her figure and health, it’s not the only thing she does to stay in shape.

She, of course, works out regularly.


Her most demanding workouts started when she was filming Terminator. Prior to and during the filming, she spent hours each day in weapons training. She was lifting weights and kickboxing like crazy. You can check out parts of her Terminator training here.

But that workout regime wasn’t sustainable, just like her Terminator diet. So now she has a different approach to fitness.

And if you want to train like Emilia, I have something awesome for you – Train like a model FREE video course!

It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned!

I decided to put together this free program to help you get started on the right track. You can download it below :)

Light pink headline 7 days Meal Plan.png


Now the Mother of Dragons doesn’t do tons of heavy lifting. Instead, she focuses on keeping her body toned and lean by doing high reps and using just her body weight.

Her PT is a big advocate for bodyweight exercises and believes you can transform your body with just your own body weight. This helps her get toned and build strength without bulking up. And it guarantees that she gets her workouts in even when she’s on the road.

Besides doing bodyweight workouts in the gym, Emilia also tries to make time for yoga, Pilates, and HIIT routines which are easy to squeeze in on production days. According to her personal trainer, changing up your workouts throughout the week is the best way to go.

So, why is variety in her workout routine so important? Because it keeps things interesting. And when your workout is interesting, sticking to it is easier and you’re less tempted to take time off. 

And this definitely works for Emilia. 


Emilia now avoids pushing herself to her limits. This may be in part due to her experiences with two aneurysms. 

She does what makes her feel good. This means taking things easy when she needs to and going a bit harder when she feels like she can. It’s about creating a balance that promotes her health rather than focusing solely on the results or a number on the scale. 

Emilia treats her workouts as a way to get energized and to feel good. And, as her trainer suggests, this is the way you should always approach a workout.

Yes, the goal may be to reach a certain weight or size. But that doesn’t mean you should push yourself to the breaking point. In fact, doing so can derail your progress, increase your risk of injuries, and end up causing you to bulk up.

If there’s one thing we can learn from Emilia’s routine, it’s that it’s okay for things to take a little longer than you think they should. As long as you’re making progress on some level, you’re doing great!


I like that’s she not as strict with herself as she was before. I know how exhausting that approach can be.

I’m also a huge believer in bodyweight workouts. I used to do weights but I find that bodyweight training works the best for my fitness goals, which is to get lean and toned without adding bulkiness.

So if you’re looking for a way to maintain your weight and stay lean and healthy, Emilia methods will probably work very well for you too. :)

Featured Image credit: Tinseltown /


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.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.