Models do way more than show off the latest designer styles and trends for the year. They also stick to healthy lifestyles…well, the ones that see any long-term success in the industry do. Health and modelling go hand in hand. And no one quite encapsulates this like Romee Strijd.

As an experienced model, Romee takes her health and fitness seriously, especially leading up to the 2018 Victoria Secret Fashion Show. I know what you’re thinking: ”Models are all one body type. What works for them can’t possibly work for me!”

And, sure, there are some things that you might not see success with, but there are many tips and tricks of the trade that can help you slim down, stay fit, get healthy, and feel great no matter what body type you have.

Romee Strijd’s workout and diet routine is a great example and today, we’re going to look at what she does to keep herself swimsuit ready every day.

Romee’s Daily Wake up Routine

The secret to having a great and productive day is starting the morning off on the right foot. Romee does this by sticking to a simple routine.

After a one-hour morning workout (we’ll talk about this in a bit), she kicks off the day by drinking hot water with lemon and apple cider vinegar.

I know…the thought of putting off your cup of coffee or black tea may not be the best feeling in the world, but it helps you start the day off hydrated. When you’re hydrated, your body can better digest food, get rid of toxins, and handle the stresses of daily life more easily.

After a cup of hot lemon water, she then eats a nutritious breakfast. Typically, she opts for something filling like oatmeal with almonds, blueberries, protein powder, or a dollop of peanut butter.

If you’re not a fan of oatmeal, don’t worry! Try one of these delicious nutrient-rich smoothie recipes!


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Yes it’s Friday, what are you doing this weekend?

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Meal Prep

For Romee, meal prep is one of the most important things she can do, especially leading up to a big show.

Eating out (or eating plane food) just isn’t an option and all that extra sodium can leave anyone feeling bloated and not runway ready on the best days. To combat the dreaded feeling of belly bloat and general fatigue, Romee makes most of her own meals at home.

It all starts with her shopping list.

Key Foods to Incorporate into Your Diet

Romee enjoys eating a variety of fresh fruits and vegetables and uses these ingredients to create delicious meals.

She stocks up on things like carrots, broccoli, spinach, avocados, and strawberries. These can all be enjoyed on their own or incorporated into a nutrient-dense meal.

For protein, chicken and fish are her favorite choices. They’re relatively low calorie and can be incorporated into almost any dish you want. But if you want to follow Romee’s diet a bit more closely, cut back on the meat!

Nuts, grains, legumes, and vegetables all contain plenty of protein and Romee relies on these to help her cut back on her meat intake.

Cutting down on meat is a personal goal for her and it’s something we can all try—you might just find a new favorite foods or meals in the process.

No matter how much or little meat she eats, she always sticks to fresh food.  

The key to staying healthy and maintaining that great figure is avoiding processed foods and junk food. That doesn’t mean you can’t go out and enjoy dinner at a nice restaurant. It just means you need to be a bit more selective about what you eat.


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What’s your favorite fruit? mine is 🍓

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Snacks and Meals on the Go

When Romee is prepping for a show, she won’t always have time to cook throughout the week. So, she batch cooks.

This allows her to cook several meals and snacks ahead of time and take them with her on those busy days.

When travelling, staying healthy can be even more of a challenge. For a healthy road-friendly snack, Romee often brings rice cakes with peanut butter. For an added punch of deliciousness, she often tops the treat with a banana.

She also brings her own food while travelling so that she doesn’t have to eat plane food or be stuck in a hotel with nothing healthy to eat. She is very dedicated to healthy eating!

Now that you have an idea of what Romee’s diet is like, you’re probably wondering what she does to stay in shape.

Romee Strijd’s Workout Routine

In addition to eating right, Romee also works out on a regular basis. When she’s not too tired, she can be found exercising with some of the other Victoria Secret Angels at Dogpound, one of New York’s leading personal training gyms. During these sessions, she focuses on strength training.

Remember, muscles can help you burn through stubborn fat, but the key is building muscles that help you stay slim rather than bulk up. And also keep in mind that Romee is a true ectomorph body type (naturally thin), so it’s almost impossible for her to get bulky from weight lifting.

Start the Day With Cardio

Most mornings for Romee begin with a quick 15-minute cardio workout. This can be something as simple as jogging around the park or spending time on the elliptical trainer at the gym.

The main purpose of the cardio workout is to get her muscles loosened up and ready to work on strength and toning exercises.

Worried about cardio exercises bulking up your legs? Read this blog post.

Focus on Abs

It should come as no surprise that Romee’s abs are rock solid. Her simple ab workout routine has her doing plank exercises for one minute followed by jack-knives for 30 seconds on each side. Then, she starts doing flutter kicks for 45 seconds. 

Once done, she follows this with mountain climbers for 30 seconds and two rounds of side planks for 30 seconds on each side. These exercises target each of the main ab muscles, building lean strength without bulking up.

Tone That Butt

The butt area is a major concern for many women, myself included.

Romee targets those glute muscles by starting with 20 jump squats followed by kick lunges. From there, she moves to the matt and starts with her series of kicks that target the muscles she wants to tone. 

Though effective, many of these exercises may cause women to bulk up around the butt and thighs. If you’re looking for a simple way to start toning your butt without gaining bulk, check out my workout routine here.

How to Handle Motivation

Staying motivated for workouts is tough, no matter who you are. They take time, they leave you sweaty, and they can sometimes feel more difficult than you ever thought possible.

While heading to the gym in the first place is a great place to start, it’s okay to need a bit of extra motivation. Even professionals like Romee Strijd need a bit of encouragement every now and then.

To make her workouts more fun and to keep her motivated to go to the gym at all, she often goes with a workout buddy. Whether this person is a fellow Victoria’s Secret Angel or her boyfriend varies by the day. If she doesn’t have a workout buddy, sometimes she will exercise with a personal trainer. 

The point of going with a workout buddy is not to have someone to compare yourself with. Instead, it’s to give you that extra bit of motivation to help push you through those hard parts of the workout. Best of all, you’re more likely to hold yourself accountable when you have someone that’s expecting you to show up. And it’s way more fun!

Is Romee Strijd’s Diet and Workout Routine Right for You?

Ultimately, you have to do what works for your body. If you notice yourself bulking up by following her workout routine, take a step back.

Try something new that tones your muscles without making them bulk up or get larger. Our 3 Steps to Lean Legs Program will help you get started without having to worry about putting on extra bulk.

As far as diet goes—this one is a bit more subjective. The best thing you can do is eat a healthy diet. Not sure where to start? You can try our FREE 7-Day Meal Plan for Slim Legs. You can get it here.


I have written separate blog posts on lower body, upper body and ab workout routines that the Victoria’s Secret models use (with lots of cool workout videos!). Also, I have done a post on their diet. And for this year’s show, I’ve done blog posts for a couple of VS gorgeous models. You can read these blog posts below!

And if you like these type of workouts, I have some workouts for you here.

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