As far as fitness icons go, few people catch my interest like the Victoria’s Secret Models. They’re well-known for having some of the most amazing bodies in the world. And they work very hard for it!

Every VS model (Romee Strijd, Taylor Hill, Gigi Hadid) has to watch their weight, what they eat, their muscle mass, and their fitness in general. They’re “body goals” for a reason.

And one of my absolute faves is Sara Sampaio! She’s quirky, funny, and lives life to its fullest.

Like the rest of the VS models, she keeps a pretty strict workout routine and diet. It’s one that you can mimic relatively easily. 

sara sampaio diet and workout routine

So, let’s find out how Sara Sampaio eats and trains to stay in amazing shape.


Before becoming a Victoria’s Secret Angel, Sara didn’t eat the healthiest diet. Like the rest of us, she loves bread, pizza, pasta, and chocolate. 

And growing up, she did her best to avoid vegetables whenever possible. In fact, the only dish her mother got her to eat willingly was her favourite soup, packed full of fresh vegetables like squash, leeks, and carrots.

She also had a terrible sweet tooth and ate sweets even though it caused issues with her skin. 


Now that she’s modelling for Victoria’s Secret, she takes much better care of her health.

She still indulges in carbs occasionally, but as she gets closer to fashion shows or events, she starts watching what she eats a bit more closely.  

For breakfast, she usually makes eggs, avocados, or Greek yogurt with fresh fruit to kickstart her day. But she’s not opposed to pancakes when her schedule allows. 

If she wakes up late, Sara makes a healthy lunch, incorporating steak and other high-protein foods. 

For dinner, she tries to keep it healthy, cooking with fresh ingredients as often as possible. Making her own meals allows her to control her diet and monitor which ingredients go into each meal.

But if she’s traveling or working long hours, she always looks for healthier takeout options. 

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Pizza on set makes me happy ?? #yesidideatthat

A post shared by Sara Sampaio (@sarasampaio) on


Sara tries to eat according to her workout routine. This means more carbs and higher calorie foods on intense workout days and leaner options on lighter training days. 

But the true secret to her success lies in moderation. She gives into her cravings, but not all the time and only in small amounts. 

Balancing her diet between healthy and nutritious dishes and the occasional cheat day helps her stay sane and motivated when she needs to focus.


When it comes to having a good and balanced diet, we all need a little help and guidance sometimes.

Sara is no different. Before the last Victoria’s Secret show, she worked with a nutritionist to plan her meals. 10 days before the show, she got rid of the carbs and sugar, opting for nutrient-dense fresh foods.

Though it wasn’t easy, Sara was very impressed with the results. But it’s not something she wants to do all the time. 

Nutrition is only part of her wellness routine. Sara also struggles with anxiety. So much so that she quit caffeine to reduce her jitters and nervousness. 

But she also gets help through therapy. In an interview with The Cut, Sara said, “Therapy has been one of  [the things that helps me]. You go to the doctor every six months to take care of your physical health, so take care of your mental one.” 

By reducing her anxiety, she finds it easier to handle photo shoots, performances, and stay on top of her job and her health. 

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This show means more to me than anything you can imagine! Last night was incredible, love being back in NY the energy is just electrifying! Can’t believe this is my 6th show already! Loved every moment of it! Can’t wait for you guys to see it all put together on dec 2nd on @abcnetwork thank you @monica.mitro @10magazine @johndavidpfeiffer @alikavoussi @thelionsny @clayd_yila #vsfashionshow @victoriassecret

A post shared by Sara Sampaio (@sarasampaio) on


Sara likes to stay active at all times. She grew up swimming in the ocean and likes to spend time on the beach whenever possible. And who doesn’t? Nothing beats a sunny day spent at the beach :)

When she’s not near the beach or just wants a change of pace, she also loves hiking and getting out in nature. It’s the perfect balance between cardio and relaxation.

Want to look and train like Sara Sampaio? Well, now you finally can! 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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Like most Victoria’s Secret Angels, her workouts get pretty intense. When she’s in New York, she trains at the Dogpound like a lot of other models. 


When she trains at the Dogpound, Sara focuses on building lean muscles, with strength and endurance workouts. She does lift weights but she also enjoys bodyweight resistance training which include pull ups, push ups, donkey kicks, etc.

She also takes Pilates classes at Grasshopper Pilates and SLT Studio.

If you are an endomorph or mesomorph body type and you would like to avoid lifting heavy weights because they make you too muscular, I would highly recommend you to try lighter resistance training.

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Great minds think alike ?? ( the outfits were not plan ?)

A post shared by Sara Sampaio (@sarasampaio) on


Recently, Sara’s been working out with Jason Walsh from the Rise Movement

Sara’s workouts with Jason are pretty intense so if you are a newbie you may find them a bit difficult! 

I mean, after all, he prepared Brie Larson for her Captain Marvel role which is pretty badass :)

Check out Sara doing one of Jason’s ab workouts:

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Jason killing me every morning! ?? #absarecomingout @risemovement

A post shared by Sara Sampaio (@sarasampaio) on

You go girl! :)


Traveling doesn’t mean Sara gets to take a break from her workouts—it just means she has to change them up a bit.

When time allows, she prefers to work out in the evening and willingly uses the hotel gym if one is available to do her cardio. 

If she needs to get a quick workout in and doesn’t have time to leave the room, she performs bodyweight and resistance band exercises. All you need is a resisatnce badn, padded carpet, blanket, towel, or a yoga mat.

Want to give it a try? Here’s a snippet of Sara’s bodyweight workout. And here’s one of my workouts that is similar to the ones that Sara does.


Even though she’s pretty slim, Sara doesn’t avoid cardio. And her favourite cardio workouts are walking and treadmill running.

If you are still not a big fan of cardio, read this blog post to find out why cardio is important if you want to get lean :)

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Crushing it @sarasampaio ⭐️?. Swipe left to see the video. @kirkmyersfitness @puma @pumaperformance @victoriasport #teamfaster #personalofthestars #victoriasecrets

A post shared by Nilton Bala (@niltonbala) on


Sara’s workout and diet routines are, for the most part, simple. 

She doesn’t deprive herself from the foods that she enjoys but instead enjoys it in moderation which, I believe, is a healthy approach to nutrition :)

She doesn’t like going on crazy-restrictive diets as they make her feel unhappy and unwell. 

For Sara, health and wellness mean looking out for both your body and mind. That means having pancakes for breakfast every once in a while, staying active by doing what you enjoy and getting help for mental health if you need it.


Guys, I have to be honest. I’m no Victoria’s Secret Angel. And I don’t want to be one! But I have seen that their workouts and overall healthy diets can work wonders for you health and fitness.

I have developed my own well-balanced workout and nutrition program that incorporates resistance training and cardio (both high and low intensity) in a way that is going to help you get slim and toned. 

So if you like the lighter style of resistance training that a lot of the VS models do, Sara included, and if you want to eat healthy, you will probably really enjoy my 3 Steps to Lean Legs Program.

Hope you found this blog post helpful :)

Love Rachael xx

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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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