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 strijd diet and workout 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!



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 favourite 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 new favourite 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.


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!


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.

Romee knows that it is much easier to eat healthy if can prepare your meals beforehand and not worry about it. But for some people, it may be hard to prepare meals in advance without having a meal plan to follow.

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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 doing cardio and resistance training.

Cardio will help you burn fat and stay lean and building muscles is great for raising your metabolism and burning more calories. Romee knows what she’s doing and it shows!


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.

She also enjoys hiking with her family and boyfriend :)

The main purpose of the cardio workout is to help her stay lean (ectomorphs can be skinny fat) and to increase her cardiovascular fitness which is important for your heart health but also for fat burning. I wrote about it in much more detail here so give it a read if you are interested in technical part :)


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WOW, can’t believe it’s over now, guess time flies when your having fun, especially when you have wings ? @victoriassecret @monica.mitro @johndavidpfeiffer @10magazine & Ed. #vsfashionshow

A post shared by Romee Strijd (@romeestrijd) on


As I always like to remind you guys, you cannot just stick to cardio if you want to get toned. Cardio is great and it will help you lose extra body fat but if your goal is to get lean and toned like Romee, bodyweight resistance training is the best.

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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.


The legs and 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. 


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Monday morning, new week, LET’S DO THIS! 15 minute butt workout online now on my YouTube channel. ? link in bio (outfit : @victoriasport)

A post shared by Romee Strijd (@romeestrijd) on


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!

If you like this style of training, I have some workouts for you here.

Thanks for reading!

Love Rachael xx

Featured Image credit: /


4 Responses

  1. can you make a post about how to loose fat & maintain muscle (but not to add on a booty or hourglass figure) I love romee strijids body in 2018 she just had a baby so thats why im not saying now but she stills GORGOUS. I dont want to turn into a more of a rectangle but i dont want to add on much booty just maintain . I dont wanna make you make a whole post about this but if you can reply with a little help on to loose fat and maintain muscle, and get romees beautiful colar bones and toned slim legs and arms. That would be amazing. My body type is ectomorph in case you were wondering. Im already slim but im the so called ‘skinny fat’ and most of my body is fat and not muscle. ANYWAY lol you do not and i mean do not have to respond to this but thank you for your articles they have already helped me so much :)

    1. Hi lovely,

      Thanks for reaching out!

      I completely understand how you feel and I’ll do my best to help! :)

      If your goal is to slim down and achieve that lean and toned look without unwanted bulkiness, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
      I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read

      It will definitely help! :)

      Also, you can check out our 3 Steps to Lean Legs Program. It was designed specifically for girls who are struggling to slim down their legs. :)

      If you have any other questions, feel free to email us at! xx


    1. Hi lovely,

      She’s an ectomorph. You can learn more about the ectomorph body type through this link.

      I hope that helps. xx


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