Emma Stone has become one of the most succesufl actresses of our time. She’s been in some incredible movies like La La Land, Battle of the Sexes, Easy A, and Crazy Stupid Love.

Even though Emma has reached amazing success, she still seems like a down-to-earth, kind person. She’s been open in interviews about her lifestyle, and I’ve enjoyed learning more about how she stays in great shape for her roles.

Here’s what she does!



Typically, Emma doesn’t concern herself with counting calories or making sure everything she eats is perfectly healthy. However, her average day includes lots of fruits and vegetables, lean protein, and whole grains.

She doesn’t indulge in sweets or fast food very often, but she still loves pizza or burgers and fries every so often. Eating healthy most of the time helps her to enjoy treats guilt-free.

emma stone diet workout routine
Featureflash Photo Agency /


Emma admits that there is a lot of pressure to stay thin, especially in Hollywood. She says that she notices the pressure more and more as she gets older.

But she doesn’t like engaging in celebrity fad diets that completely cut out food groups or limit her calories. She prefers to eat a simple but healthy diet and be reasonable with her exercise.


Emma always makes sure to eat a high-protein meal after her workouts. She typically works out first thing in the morning, so her breakfast is often a protein shake. Emma also likes Greek yogurt or low-sugar smoothies for easy ways to get in some protein.


Emma’s always been thin. She has a naturally long and lean body that doesn’t seem to bulk up very easily. For most of her roles, her thin frame has suited her.

But sometimes she’s had to lose or gain a little bit of weight. For example, to play the tennis champion Billie Jean King in Battle of the Sexes, Emma had to gain 15 pounds of muscle.

To do this, she

  • Increased her calorie intake to 2500 or 3000 calories a day.
  • Drank two high-calorie protein shakes a day.
  • Ate as much food as she wanted but stuck to an extremely clean diet.

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Emma worked with celebrity trainer Jason Walsh to prepare for La La Land. In the movie, she does some amazing dance moves, and she needed to have a dancer’s physique.

Jason encourages his clients to limit carbohydrates and to eliminate sugar. He says that most people could lose 10 pounds by just cutting unnecessary sugar from their diet.

Emma still enjoyed sweets, but she keeps them to a minimum when training for La La Land.



Over the years, Emma’s workout routine has changed based on what she’s wanting. Sometimes, she focuses on adding more muscle mass, other times she wants to slim down.

But, most of the time, Emma’s priorities seem to be maintaining a slim, yet toned, figure. To do this, she mixes some cardio with some strength training exercises.

Emma mostly does a combination of rock climbing, pilates, and walking. I’ve written more about how to achieve a toned look here.


Emma loves to go rock climbing. One of her favorite spots to climb is at the indoor gym at Chelsea Piers Sports and Entertainment Complex in New York City.

Rock climbing can be an excellent form of exercise without feeling too much like a workout. It’s a lot of fun, and it requires strength, balance, and flexibility.

Rock climbing requires you to use your entire body, including smaller muscles that are easy to overlook with traditional strength training. When you rock climb, you use your forearm, abs, butt, calves, obliques, delts, traps, and biceps.

emma stone la la land diet
Featureflash Photo Agency /


Emma is a big fan of Pilates style workouts. She’s worked with LA-based Pilates instructor Mari Winsor and attended other Pilates studios to really focus on toning her muscles.

Mari says that the three most important Pilates moves that Emma does are:

  • The hundred
  • Single-Leg Stretches
  • Crisscross


When Emma is in Hollywood or traveling and can’t go rock-climbing, she likes to take long walks or jogs. They help her to get herself moving and to burn some calories.

Emma has publically discussed dealing with anxiety. She had her first anxiety attack when she was just seven years old. She’s dealt with her anxiety by attending therapy, staying busy, and avoiding social media. But getting her blood flowing by escaping on a walk can be good for her mental health too.

I love going for long walks or runs. They’ve really helped my body, and they can be a wonderful way to boost your endorphins too!

Emma also likes using stair climbing machines (like the VersaClimber) to get in cardio when she’s stuck inside at the gym.


Emma did a lot of heavy strength training to prepare for Battle of the Sexes.

She cut back on her cardio workouts and spent about 3 months building muscle for her role. She would work out 5 days a week.

A typical gym session with Jason Walsh would include:

  • Sled pushing
  • Deadlifts
  • Hip thrusts
  • Bulgarian split squats
  • Medicine ball slams
  • Front squats
  • Sumo squats
  • Pull-ups
  • Push-ups (often with weights on her back!)
  • Sumo leg deadlifts
  • Weighted carries (walking the track with 50 or 70-pound dumbells)

Emma worked hard to build muscles for her role as a tennis champion. But since then, she’s returned to her naturally slimmer build.

But she still likes to incorporate some strength training with Jason into her routine, especially when she can’t go rock climbing. Typically, Emma now does 2-3 days of training with Jason and supplements that with yoga or Pilates classes.

emma stone workout routine
Tinseltown /


Emma has spent a lot of time training!

Sometimes she would be in the gym for several hours a day, so she needed to make sure that her body could handle it.

To stay safe, Emma focused on

  • Staying hydrated. She drinks plenty of water!
  • Getting a good night’s sleep. She tries to get in 8 hours of sleep. She works out first thing in the morning, which means she has to be disciplined about getting to bed on time.
  • Stretching after her workouts.
  • Getting regular massages to prevent injury.
  • Taking extra rest days when she needed.

I’ve enjoyed so many of the movies that Emma Stone has starred in. She’s amazing as an actress, and I’ve loved learning more about how she gets into shape for her roles.

Emma’s dedication to leading a healthy lifestyle shows her commitment to her characters and to taking care of her own wellbeing.

Thanks for reading and let me know if you have any blog post requests


Rachael xx

Featured image: Tinseltown /

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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.

2 Responses

  1. I have joined the challenge and am not receiving daily workout. I click onto video and it details Emma stones diet tips

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