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I know Tegan personally – she leads a really healthy lifestyle, has an amazing body and is an all round babe. So I thought she would be a perfect person for this blog post! I asked Teegs a few questions about what she does to stay fit and healthy and got a bit of insight into a model’s workout and diet routine.

tegan dermek model diet and workout routine

You can also check out Tegan’s Instagram for extra motivation!

How do you stay in such amazing shape?! What type of exercise do you like to do? Do you have any favourites workouts or gyms?

I don’t have any specific workouts or routines, I just make sure I get at least 30 min of exercise most days. Whether it’s surfing, a yoga class, swimming or just going on a walk. I don’t particularly like gyms, I’d rather be outside in the park or the ocean.

How many times per week do you work out?

I usually exercise every day, but every now and then ill have a lazy day.

model workout and diet tips

What does your average day on a plate look like? Do you stick to any particular diet?

I like to get up early and surf, but if there’s no surf ill take my dog to the beach or go on a walk. I normally have a green smoothie for breakfast, a big lunch normally a wrap or rice and veg meal and then just whatever I feel like for dinner- varies a lot! Oh – and I always have dessert.

Do you have any go-to healthy meals?

I have a few go-to smoothies and salads that are quick and easy. Love a banana, kale, berry, almond milk and LSA mix smoothie.

Do you ever have cheat meals? What’s your favourite food to indulge in?

Yeah, I have quite a few cheat meals haha… If I’ve exercised that day I love to have some chocolate, ice cream or cookies.

View this post on Instagram

So so happy to be back in one of my favourite cities!! And also to release this shoot @smithclaudia and I did….✨

A post shared by ????? (@tegaan) on

If you ever have to be in a bikini or lingerie for a shoot, do you do anything special before to look your best?

I normally just stick to my green smoothie breakfast and early morning workout and that’s about it.

How do you stay motivated to work out and eat healthy?

I make sure to shake up my exercises so they don’t get boring. It definitely helps that surfing is my favourite hobby! Makes exercise easy. And I just make sure I eat when I’m hungry, and not till I feel over full.

Do you have a motto or mantra that you live by?

Live each day like it’s your last.

Follow Tegan on Instagram here

If you want to train like Tegan, I have something special for you – Train like a model 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 :)

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.

4 Responses

  1. Love your posts! Question: I know you always say to avoid squats and lunges to keep the quads from bulking up (I definitely have had this happen). What about sumo squats or curtsey lunges?

    1. Hi Em, any exercise that involves you bending down into a squat or lunge position will have the same effect, so the sumo squat and curtsey lunge may still cause bulk. It depends on the person though – everyone builds muscle at a different rate and everyone’s threshold for bulky is different too. You could always give them a go and see how your body changes with those types of exercises :) xx

  2. I really love these kind of blog post! They are really motivating and interesting! I hope that there will be more :)

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