If you’ve been reading my blog for a while now, you know just how much I LOVE the Victoria’s Secret Fashion Show and the Angels.

I love reading their interviews, following their social media and figuring out what they do to stay in amazing shape! 

So today I wanted to tell you all about Jasmine Tookes diet and her workout routine.

Jasmine became an Angel relatively recently, in 2015, but she’s already one of the most dedicated models when it comes to fitness and health :)

jasmine tookes diet and workout routine


Guys, if you need a bit of inspiration and motivation to eat healthy, Jasmine is your girl!

She eats healthy food without actively counting calories or doing restrictive diets. Instead, she tries to eat real, unprocessed food and focuses on portion control. Everything in moderation is her motto :)

For example, she loves steak and potatoes, sausage, and cheese. And she feels best when she eats a high-protein diet. 

But that doesn’t mean she overindulges. Instead, she eats what she wants and focuses on enjoying those foods in moderation. She knows how much food her body needs, depending on her age, weight and activity level. 

Though she doesn’t necessarily watch what she eats, she does tend to eat healthy foods. She’s not a huge fan of sweets and opts for things like frozen yogurt with fruit instead of treats full of refined sugar. And when she’s hungry during the day, she grabs snacks like apples and peanut butter or a protein bar if she’s on-the-go.

And…she doesn’t drink caffeine! But she still manages to have plenty of energy because she eats healthy and exercises regularly. 

Your diet and activity level have a HUGE effect on your energy levels and health in general. 

I also always notice a massive difference in how I feel if I don’t exercise for a couple of days or if I don’t eat as healthy as I’m used to! 


Jasmine’s diet doesn’t seem to change much before major events. She continues to focus on eating lots of protein and plenty of vegetables. But she does like to keep things simple.

Before the show, she’ll eat dishes like grilled chicken with zucchini. If she goes out to a restaurant, she looks for high-protein dishes with plenty of vegetables. 

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Protein & veggies with teriyaki sauce! Great lunch meal post workout. #jojalife #jojaeats

A post shared by JoJa (@joja) on



Part of what allows Jasmine to eat the way she does is her intense workout routine. She does a little bit of everything—even though she’s not the biggest fan of cardio exercises—and always pushes herself.


Unlike a lot of Victoria’s Secret Angels and models in general, Jasmine doesn’t avoid lifting heavy weights. And it works for her body type. Those heavy weights help tone her muscles and don’t tend to cause her to bulk up. 

Just a note: before you rush out to the gym, check your body type here

You might be better off with lighter weights. 

But Jasmine doesn’t only lift weights. She also does other types of exercises, including lighter resistance training

In fact, she relies heavily on bodyweight exercises, just like Sara Sampaio and Romee Strijd. And she loves to work out with her close friend and fellow Angel, Josephine Skriver.

Together, they love to hit up sessions at The Dogpound where they do fast-paced bodyweight exercises to tone their muscles.

And these girls push it! 

They start with pushups, holding each one at the raised position to give each other a low-five. Then, they move to donkey kicks to strengthen their glutes and tone their butts.

Leading up to the show, they’ll add ankle weights to make the donkey kicks a bit harder and to really tone their muscles.

So if you like how these girls train and you want to get lean and toned like them, here’s how to do it! 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 :)

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Jasmine follows a weekly workout schedule to help her maintain her physique. And it’s surprisingly gruelling despite having several rest days. 


On Mondays, she does a Barre class for an hour and a half. These routines combine ballet movements with yoga, Pilates, and strength exercises to create a truly challenging routine. During this workout, Jasmine focuses on high reps with small controlled movements to get certain muscle groups firing.


On Tuesdays, she has a rest day in preparation for Wednesday’s workout. 


Wednesdays are leg and butt days where she does squats with a 20-pound weight bar for added impact. She also uses a squat machine and squats 45 pounds for a few minutes. Then, she does lunges with 20-pound weights in each hand. 

If your lower body tends to bulk up easily, I would recommend you to avoid squats. But if they work for you, keep it up :)

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Get that last workout in before the weekend!! @j.crvz #jojalife

A post shared by JoJa (@joja) on


On Thursdays, she has another rest day, giving her muscles time to recover.


On Friday, she focuses on her core. These workouts tend to last for about an hour and a half. And she loves to use the Bosu ball. This helps her work her abs and core and improves her balance and coordination.

The end result is a more intense and more effective muscle training exercise.


On Saturday and Sunday, she tries to take rest days. 

On some weekends, she has active rest days, taking her dogs out on walks or going for hikes. That is, whenever Josephine can convince her to hit the trails :)

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A post shared by Jasmine Tookes (@jastookes) on


Jasmine and Josephine travel a lot, but they almost always make time to get a fast workout in. During their work trips, the girls sticks to bodyweight exercises as hotel gyms and equipment aren’t always available.

And even though, Jasmine is not the biggest fan of cardio, they don’t skip it! Here’s one of their cardio routines they like to do when they don’t have gym access.

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It’s the New Year #JoJaFAM! Join us on our YouTube channel for a cardio blast you can do anywhere anytime!! #jojalife link in bio!

A post shared by JoJa (@joja) on


No matter what type of workout she’s doing or where she is, Jasmine always takes time to stretch. Stretching helps warm the muscles up and keep them limber.

This means your risk of injury decreases and your performance levels improve. 

For Jasmine, staying limber and stretching before every workout is what helps her stay on top of her game. 


Jasmine may have a drop-dead gorgeous body, but she doesn’t think that’s the reason for feeling and looking great. In fact, she acknowledges that her body changes, just like everyone else’s. 

The key to looking great is doing what makes you feel great. 

If that’s dressing in a certain way, great. If it’s trying something new because your current workout doesn’t feel right, do it! And know that your body will change with your hormones, mood, age, and activity level. Everybody will experience these changes in some degree. They are usually completely normal and OK :)

It all comes down to self-love. Bodies change with time and even when you’re consistent with workouts and diet plans, you won’t feel great about yourself if you don’t love your body. 

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??? all smiles for sunny Miami tomorrow

A post shared by Jasmine Tookes (@jastookes) on


Jasmine is clearly very dedicated to her work and her health. But that doesn’t necessarily mean you have to do all the same things she does to get the results you want.

Everyone’s body is different. What might work for you may not work great for your friend. You should listen to your body and see how it responds to diet and exercise.

If you see that a certain diet or training routine doesn’t seem to be working for you, then change it! 

If you’re gaining more muscle than you would like, then reduce your weights and increase your cardio. Or if you are quite lean but you would like more muscle tone, increase your resistance training.

It’s your body, so do what makes you look and feel your best!

Love Rachael xx

Featured Image credit: /

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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.

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