Former Victoria’s Secret model Izabel Goulart is probably one of the most athletic and hard working models out there, along with Adriana Lima. The Brazilian model is an inspiration to many models around the world and for a good reason.

But of course, she isn’t just known for her work with Victoria’s Secret! She’s worked with brands like Chanel, Michael Kors, Ralph Lauren, Dolce and Gabbana, and more. Plus, you might remember her for her tight abs and long legs in several Sports Illustrated Swimsuit Issues. 

As you will learn, Izabel Goulart is the real deal. She’s beautiful and extremely fit. She works hard to eat well and exercise. But she makes sure that she enjoys the process! 

Here’s what she does :)

izabel goulart diet and workout routine



Izabel makes sure she is drinking plenty of water, but she also says she always drinks green juice first thing in the morning. 

She alternates between 15 different recipes, and she repeats them every 15 days. Her drinks include vegetables, fruit, leafy greens, protein, and even grains. 

She also likes to drink protein shakes after her workouts. And protein shakes are one of the best post-workout snacks.


Izabel isn’t a fan of intense, restrictive diets. She prefers to eat healthy all year long. That way she never feels like she has to go through a gruesome diet to lose weight.

I agree with Izabel. Super low-calorie diets come with a lot of negative side effects. Instead of dieting for a couple of weeks, it is best to figure out which foods will work for you long term.

I prefer to follow 80:20 rule. This means I eat healthy foods 80 percent of the time and allow myself to enjoy a treat the other 20 percent. This flexibility works well for a lot of women to lose weight and keep the weight off. :) 


Izabel loves to cook, and she says that she makes most of her meals herself when she isn’t travelling. She likes to make a variety of meals, but she tries to limit the number of ingredients that she uses.

She likes to keep things simple. Izabel focuses on making sure she’s eating healthy carbohydrates, getting enough protein, and of course eating her veggies. Even though Izabel follows a mostly gluten-free diet, she likes bread, and she often bakes it herself. Yum!

When Izabel eats out at restaurants, she tries to stick to the healthiest thing on the menu. This is a great way to make sure you’re eating well.

I know that eating at home isn’t practical for all of you, especially if you’re busy or you travel a lot. But here are my tips for eating healthy when you eat out.


Izabel is a natural athlete, and she seems to genuinely enjoy all kinds of exercises. Because of this, she likes to regularly switch up her activities.

She shares a lot of her exercises and fitness journey on her Instagram page with the hashtag #BodyByIza.

Here are some of the different things that she does to stay fit.


Izabel didn’t get her toned abs and lean legs by accident. She works very hard! In general, she combines Pilates, kickboxing, yoga, running, full body resistance training, and of course her signature ab exercise.

Like most of the Victoria’s Secret models, her exercise boils down to a combination of cardio workouts and resistance training. However, as a sporty person, Izabel likes pushing her body by attending different classes and trying new complex exercises.



As far as I could learn, she mostly does bodyweight resistance training, TRX especially. Her TRX training consists predominantly of full body and ab workouts.

If you want to train and look like the gorgeous Izabel, you now can! I’ve created a 5-day video course which will help you achieve that model like body. All 5 workout videos are completely free and you can download them below :)


I watch a lot of her workout videos and I can safely say that handstand twists are her go to ab workout, especially for obliques. 

This is a workout you can do literately anywhere. And I’ve seen her do it the gym, at home and while travelling.

When she doesn’t have gym access she also does different plank variations and mountain climbers like in this video below


For her lower body, she often uses ankle weights and resistance bands. She does workouts similar to these ones:



For her upper body, she does a lot of boxing and kickboxing. This type of cardio is very popular with the VS models, Gigi and Bella Hadid do it, Candice Swanepoel, Alessandra Ambrosio, etc. And it’s a great way to tone your arms without building too much muscle!


She does a lot of rope skipping, especially when she’s on the road. Ropes are easy to pack and you don’t access to the gym to do this workout.

Just looked at her go!

This is a great cardio workout, but if you want to lean out your legs, it may not be the best option. Depending on your style and your body type it could make your calves bigger or even your thighs.


She also does high-intensity cardio in the form of running and she even ran a marathon for a charity project! And when it comes to low-intensity cardio, she enjoys hiking and walking which is great if you want to lean out your legs!


After high-intensity cardio, she likes to stretch and do some yoga. 

And she’s a huge fan of pilates!


When Izabel first meets a new trainer, she tells them to treat her as if she was training to become a professional athlete, not a model. She wants her workouts to count, and she knows that with determination and perseverance her body can accomplish anything.

Izabel believes that working out is special and she doesn’t view exercise as something she has to do. She wants to do it. And I love her positive outlook!


Izabel says she’s up for trying anything. Once, she even did a quick workout while waiting at an airport!

She likes to try new classes, and she always tries to exercise with a smile on her face.


Izabel doesn’t let her international travelling stop her from working out. Whenever Izabel travels, she carries a travel bag with a jump rope, inflatable medicine ball, and a resistance band! And she uses this equipment (and her own body weight, of course) to work out her legs, abs, butt, and arms.

Because she makes sure that exercise is always a part of her life, Izabel says she doesn’t feel the need to do work out any differently before a big show.

When she was a Victoria’s Secret model, she didn’t change her routine to prepare for the VS Fashion Show.

She works out every day, so she is always ready for a modelling gig! :)


For Izabel, fitness isn’t just about looking good. Sure, she needs to stay slim, and her amazing looks have helped her career!

But she also loves to stay fit so that she’s happy. She says she isn’t just a model but also an athlete. She uses fitness to remind herself that she can do anything. Izabel wants to become her best self, and I think that’s something we can all try to remember!

I hope you loved learning about Izabel Goulart!

Love Rachael xx

Featured Image credit: /

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.

6 Responses

    1. Hi lovely,

      Rachael usually recommends plant-based protein powders as they don’t have any dairy which can cause some unpleasant side effects.
      Of course, you can use whey powder if you prefer and aren’t lactose intolerant.

      Here are some of the best protein powders she would recommend:

      Vega Clean Protein

      Livwell protein blend

      PranaOn Plant Protein

      For more helpful tips please have a read of this blog post.


  1. This is so informative on being healthy as a lifestyle rather than a chore! Makes it easy to incorporate into one’s life as if they are just brushing their teeth. What a positive and effortless way to look at it! Thanks for breaking this down ?

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