I’ve done a lot of posts recently about the diet and workout routine of models such as Candice Swanepoel, Alessandra Ambrosio and Sara Sampaio. And after recently seeing a rerun of Austria’s Next Top Model, I thought I would look into the Lena Gercke diet :)
Lena is a German model and TV host. She won the very first series of Germany’s Next Top Model. She went on to host Austria’s version of the show for four seasons.
Lena has appeared in magazines such as the German and US versions of Cosmopolitan, and campaigns for H&M, Geox and Mexx. She’s walked in NY Fashion Week and has a ton of other cool things on her resume too.
So, what does the Lena Gercke diet and workout routine look like?
Let’s take a look!
LENA GERCKE DIET
When she just started to get into modelling, Lena didn’t eat very well. She didn’t pay much attention to her nutrition. She frequently ate fast food and didn’t really know how to eat healthy.
But after she started getting sick very often and experiencing some skin issues, she realized she had to make a change and start to take better care of her body.
CLEAN EATING
Two years ago Lena made a big change in her diet and started to practise clean eating.
Clean eating basically means that you eat food in its most natural state and avoid processed foods. I also try to eat as clean as possible and I know that some celebrities like Kim Kardashian and Emilia Clarke also follow this approach.
Lena thinks that people need to find a diet that works for them, but that is manageable with their everyday life. She likes foods that are natural and thinks that homemade meals taste much better than any food that comes in a box.
Also, she says that her skin and health issues, caused by her previous unhealthy diet, are now gone.
HOW TO EAT LIKE LENA GERCKE
If you want to try eating like Lena, here are some simple meal ideas :)
BREAKFAST
- Bircher Muesli
- Overnight oats (add berries and yoghurt)
- Smoothie (with fruit, low fat or dairy free milk, greens and protein powder).
LUNCH
- Tuna or salmon with lentil salad
- Toast sandwich made with whole meal bread, chicken or turkey, avocado and salad
- Chicken and brown rice salad
DINNER
- Chicken or beef stir fry with quinoa or brown rice
- Salmon with salad or vegetables;
- Homemade curries and soups;
SNACK
- Homemade peanut butter and apple
- Hummus with veggies
- Protein shakes
HOW LENA DEALS WITH CRAVINGS
Like most of us, Lena gets sugar cravings from time to time. She loves sweet things and can’t live without chocolate! But instead of reaching for junk food like she used to do, Lena now prefers to eat fruit.
This way she still gets her little hit of sweetness, but she knows that she’s putting something good into her body. Or, if she really can’t resist the urge for chocolate, she’ll opt for the dark variety since it’s healthier than milk chocolate.
Paying attention to her diet is important to Lena, but of course, it’s all about moderation. If eating a certain type of food makes you feel good, even though it might not be the healthiest, you should still treat yourself from time to time.
LENA’S DIET ADVICE FOR OTHER WOMEN
Lena thinks that women shouldn’t worry about sticking to a strict diet or taking diet pills. It’s all about knowing which foods are healthy and good for your body. Restrictive diets do not give you long term results and often have negative side effects. Changing your diet helps you to lose weight in the long run and also to keep it off.
LENA GERCKE WORKOUT ROUTINE
Lena tries to work out as often as she can. But she does understand that maintaining a healthy body is down to a good mix of diet and exercise. She knows that you don’t need to spend hours in the gym, but she feels that if she does work out for at least half an hour every day then she can easily have a bit of chocolate if she feels like it.
WHAT EXERCISE DOES SHE LIKE TO DO?
Lena doesn’t really have a strict workout routine and likes to keep things varied. Sometimes she goes for a walk or a run, sometimes she’s at the gym with her PT, and sometimes she does a quick workout at home.
She’s also a big fan of reformer pilates and yoga, and she like does bodyweight exercises, especially when she doesn’t have access to the gym. Making an effort to work out at least three times a week is important for Lena.
HOW TO TRAIN LIKE LENA
Lena shared some of her workout routines and tips on her Instagram stories, so we can take a look at her typical workout.
WARM UP WORKOUT
- 1. Arch + curl – 6-8 reps
- 2. Chest spine mobi – 6-8 reps
- 3. Hip mobi – 30 seconds each side
- 4. World’s greatest stretch – 6-8 reps
- 5. Hand walk – 4-6 reps
- 6. Back lunge rotation – 8-12 reps
- 7. Quad rocker – 10-15 reps
- 8. Side plank – 20-30 seconds each side
You can watch the workout video here.
If you want to train like Lena I have something special 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. You can download it below :)
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FULL BODY WORKOUT
And here’s one of her full body workouts:
- 1. Side lunge – 10-15 reps each side
- 2. Sling bridge – 10-15 reps
- 3. Sling pike – 6-12 reps
- 4. Side plank – 10-15 reps
And if you really want to get a body like Lena Gercke, I have something special for you! 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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LENA’S AB AND CORE ROUTINE
Lena has amazing abs thanks to her diet (having a good diet is extremely important if you want to get abs) but she also has a good core routine.
Here’s what she often does:
- 1. Plank + side crunch – 10 reps each side
- 2. Side plank abduction – 10 reps each side
- 3. Shrimp – 10 reps each side
- 4. Cycling crunch – 10 reps
You can find Lena’s workout video here.
FINAL THOUGHTS
Lena looks amazing all the time and it’s great to get an insight into her eating habits and how she works out to stay lean and healthy. Certainly some inspiration for us all!
Thanks for reading and let me know if you have any blog post requests :)
Love Rachael xx
Featured Image credit: vipflash / Shutterstock.com
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