Pia Muehlenbeck’s Diet and Workout Routine

By Rachael Attard, Updated Aug 18, 2020

Pia Muehlenback is an Australian entrepreneur, model, and fitness guru. She’s the founder of the activewear and workout gear company Slinkii, and she and her husband run a YouTube channel full of helpful vlogs about their lifestyle, fitness routines, and diet plans. 

Pia is super open about what she does to stay fit, and I love her optimistic, sweet attitude! 


She tries to follow a healthy diet that satisfies her body. For example, she enjoys eating food that tastes good, but she also makes sure her meals are full of healthy ingredients.

I noticed that most of her meals include a lean protein source (like fish), healthy fat (like nuts or avocado), and lots of fruits and vegetables. 

In general, Pia doesn’t count calories. She says that she typically eats around 1,600 calories a day, but she tries not to focus on that too much. And it seems that this caloric intake works well for her body type, exercise level, and goals.

When she was younger, Pia did more restrictive diets, but she found that they weren’t good for her or her metabolism long term. Now, she focuses on eating enough to feel good without gaining unnecessary weight. 

If you aren’t sure how many calories you should be eating, I have a blog post on how to calculate your daily calorie intake.

And here’s what Pia generally eats every day! 


Pia drinks an apple cider vinegar drink right after waking up. She feels that drink helps her wake up (the spicy cayenne pepper will do that!), and it also helps jumpstart her metabolism. 

She drinks this before heading off to the gym, and it provides her with enough energy to power through her workout. 

Here’s the mixture she follows:  

  • Apple cider vinegar – 1 tablespoon
  • Manuka honey – 1 tablespoon
  • 1 scoop of glutamine 
  • A squeeze of fresh lemon
  • A few shakes of cayenne pepper 
  • Mix with hot water 


Pia works out before she eats breakfast. She’s often hungry after she works out, and she believes that her breakfasts should be satisfying after a hard training session. 

She doesn’t like to stick to just one breakfast plan, and she likes to alternate between sweet and savoury meals. Pia enjoys making breakfast smoothies, salmon and eggs, or eggs and avocado. 

A savoury breakfast: 

  • One avocado 
  • A handful of alfalfa sprouts 
  • Two eggs 
  • One tomato 
  • A piece of whole-grain toast 

Her sweet, but healthy, breakfast smoothie: 

  • One tablespoon of Greek yogurt 
  • One serving of protein powder 
  • One small banana 
  • One tablespoon of natural peanut butter 
  • A splash of coconut water 


Pia eats her lunch around 1 p.m., and she likes to make sure she’s getting healthy fats and protein in her meal. She also prioritizes eating lots of vegetables. 

Pia doesn’t always eat salads, but they are an easy way to get good nutrients! 

Here’s one of her favorite salads: 

  • A handful of baby spinach 
  • Corn 
  • Tomatoes 
  • Avocado 
  • Carrots 
  • Peppers 

She likes to eat her lunches with chicken or tuna. 


Pia likes to eat an early dinner, around 6:30 p.m. Her top dinner choices include steamed fish with vegetables, chicken with broccoli and sweet potato, and vegetable soup with zoodles.  

She also really enjoys this Teriyaki salmon recipe. Here’s how she makes it: 

  • 1 x salmon steak 
  • Teriyaki sauce
  • Grilled cauliflower 
  • Asparagus 
  • Broccolini 
  • Sesame seeds 
  • Shallots 


Pia admits that she enjoys her treats. Although sometimes she indulges in a dessert like ice cream, she tries to satisfy her sweet tooth with healthier options instead. 

For example, she’ll often have a sliced apple with almond butter and a drizzle of honey. 


Pia says she isn’t a big snacker. Often, she gets busy with work and forgets to eat throughout the day. But she does like to make sure she has food in case she gets hungry and needs energy. 

When she does eat snacks, she likes to go for nuts full of fiber and satisfying but healthy fats. For example, she enjoys Brazil nuts. She also reaches for fruit and carrots with hummus. 


On her YouTube channel, Pia showed us what a typical grocery store run includes. She focuses on lots of fruits and veggies. Here’s what she purchased: 

  • Avocados 
  • Cantelope
  • Bananas 
  • Sweet potatoes
  • Zucchini
  • Tomatoes 
  • Watermelon 
  • Lemons
  • Oranges
  • Peppers 
  • Asparagus 
  • Coconut water 
  • Apple cider vinegar 
  • Natural muesli 
  • Greek pita bread 
  • Chicken and fish 
  • Tortilla chips and salsa (she likes to treat herself every now and then :) ) 


Pia has a wonderful workout routine. She doesn’t like to stay stagnant, and she alternates through 8-10 different workouts every week! She tends to mix up her plan between yoga, pilates, weight lifting, HIIT training, and cardio. 

When she’s traveling, she tends to just do two or three workouts a week, and she likes to go back to basic strength training and cardio. 


Pia works her entire body, and she likes leaving the gym feeling strong. But she also admits that she has some areas of her body that she focuses on more than others.

For her, she tends to spend extra time working out her legs and butt. These areas of her body are more challenging to keep toned. She does this by doing lots of Pilates-inspired lower body moves that require resistance bands and ankle weights. 

If you want to train like Pia and get that model like body, I have something really special for you – Train like a model video course! I’ve created a 5-day video course which will teach you how the most gorgeous women in the world train on a daily basis. All 5 workout videos are completely free and you can download them below :)


Pia shares a lot of her favorite lower-body moves on her Instagram account. She likes to do workouts that include: 

  • Lunges 
  • Squats 
  • Burpees 
  • Pulsing squats 
  • Single leg bridges + a leg lift 
  • Box jumps 
  • Leg lifts 
  • Swiss ball crunches 
  • Pop squats 

Pia also tries to keep her weight down by going on lots of walks, runs, and hikes. This helps her keep her legs and butt tight and slim too! 

And here’s one of her go to full body workouts :)


Pia enjoys quick, high intensity circuit training. Her exercises are easy to do in a gym or on the go, so they’re easy to while travelling. Here’s one circuit training routine that she did with her husband. 

  • 40 crab walks 
  • 20 clamshells 
  • 60 skips 
  • 20 alternating box jumps 

Repeat the circuit at least three times. 

This is another great HIIT workout that you can easily do at home or while you’re travelling. It’s one of my new favourites! 


To look and feel her best for her wedding, Pia and her husband (then fiance!) trained hard. They liked focusing on cardio to help get some good endorphins. After all, wedding planning can be stressful! :) 

Typically, Pia would go for 10-kilometer runs which would take her about an hour. On their lighter days, the couple liked going for 2 kilometer runs together to get in a good cardio workout

To get in cardio, she also likes to walk as much as possible, and she is a big fan of the stationary bike at her gym. 



When she was preparing for her wedding, Pia also focused a lot on her abs! And here’s her go to ab and core gym workout:

  • 20 incline sit ups
  • 10 Swiss ball pikes
  • 30 assorted sit ups
  • 30 sec plank

Repeat the circuit 4 times to really feel the burn! Watch Pia’s video demonstration here :)


Pia loves hiking, and she thinks it is a fun way to get in a good workout and check out beautiful views. She likes to hike with her family and friends. 

Hiking is one way that Pia mixes up her training. She says that if she does the same workouts over and over again, they get so boring and she ends up not seeing much progress. 


Pia has really made fitness a part of her lifestyle. It seems so second nature for her to hit the gym, stay active, and eat well. Of course, she still has goals and has to stay disciplined, but she is also genuinely happy about prioritizing fitness. 

I love the energy and cheerful attitude that she brings to fitness and to her entire life!

Thank s for reading guys! If you have any model blog post requests let me know it the comments sections :)

Love Rachael xx

Tags: model workout and diet tips
Picture of Rachael

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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2 comments on “Pia Muehlenbeck’s Diet and Workout Routine”

    jodie says:

    Thankyou I love pias and kanes channel so positive

      Sanja - Lean Legs Support says:

      Hi lovely,

      I’m so glad that you enjoyed Rachael review <3