Sofia Richie is an absolutely beautiful model. I love following her on Instagram, where she posts about her glamorous life. She’s also very open about her health and wellness on social media. She shares lots about her diet, skincare routine, and her workouts. Learning more about her lifestyle was lots of fun for me, and I hope you enjoy it too!

Sofia is only 21, and I’m excited to see where her modeling career will go!

Here’s how she stays fit and healthy now:


Sofia is a foodie! She loves trying new meals and ingredients, and she likes to share what she eats on social media. Sofia travels a lot, and she likes to experiment with new dishes when she can.


Sofia doesn’t seem to worry too much about eating a healthy diet all the time. Some days, she will stick to a healthy eating plan, full of fruits and veggies.

Other days, however, she’s all about carbs (she loves pasta!), treats, and eating food for the enjoyment of it.

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When Sofia isn’t traveling, she seems to stick to a pretty balanced, healthy diet. She shares a lot of the meals that she makes on her Instagram stories. Here’s what a typical day might look like for Sofia:


For breakfast, Sofia enjoys eggs, toast, and blueberries before jumping into her workout. Sometimes, she’ll replace the toast with pancakes and add a few slices of bacon.

Sofia loves fresh fruit! Even when she’s indulging on vacation, she likes to eat fresh fruit in the mornings with her breakfast.

She likes to drink a cup of tea in the morning too.


Sofia is a big fan of fresh salads. She eats a variety of types, but most consist of a garden blend of greens like kale, spinach, and arugula.

She shared one salad on her Instagram story that she made that included greens, chopped cucumbers, cherry tomatoes, and salmon. She drizzled the salad with a vinaigrette. Yum!

Sofia also makes sandwiches on a regular basis. They are a quick and easy lunch after all! She uses bread, tomatoes, deli meat, and avocado to make hers. If you do this at home, I suggest using whole wheat bread. :)

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Sofia loves pasta and pizza! If she’s going out to eat for dinner, it seems like she’s often reaching for meals like rotini pasta, pizza with truffle oil, gnocchi, or some other Italian-inspired dish.

But, when she’s at home, Sofia keeps things simple. She likes to prepare her own sauteed carrots with chicken and potatoes. Straightforward and easy!


Throughout her day, Sofia likes to grab a green juice, a bowl of freshly chopped fruits or vegetables, or a smoothie. She’s shared a green juice that consists of red apple, celery, cucumber, romaine, parsley, lemon, ginger, kale, and spinach. Talk about antioxidants!

Sofia also said that she enjoys eating snack bars, like Verb Energy Bars, as an easy way to satisfy her hunger and get some extra energy.


When she isn’t traveling, Sofia will sometimes try to take a few weeks or a month to eat clean. She says that she uses a program called Klean LA, which delivers organic, low-carb and plant-based food in California.

However, even when Sofia says she’s eating clean, she still shares the occasional photo of pasta, pizza, or even sushi. For her, clean eating is about making sure the majority of her meals are nutritious. She still tries to be balanced!

I think this is a healthy approach to long-term eating. If you want to stay lean and continue to eat healthy for a long time, you need to make sure you aren’t depriving yourself too much! I often suggest you let yourself have a treat or two a week so that you don’t overindulge later on. :)


Sofia works out in LA’s Dogpound gym with personal trainer Kevin Mejia. The Dogpound is a popular gym among celebrities. Hailey Bieber, Karlie Kloss, and Kaia Gerber are just some of the celebs that work out there or at the New York City location.


Sofia a regular gym-goer. Although she doesn’t share exactly how many times a week she goes, we can assume it is a lot! You don’t get abs like hers without serious dedication.

Her gym schedule also probably depends on her travel and the other commitments that she has.

Even though Sofia regularly hits the gym, a lot of her workouts could be done at home in your living room or bedroom. I love how accessible her workouts are!


Kevin Mejia puts together different circuit workout routines for Sofia and her friends (she doesn’t like to work out alone!). Most of them include several sets with at least 15 repetitions each.

This type of training (with high repetitions and relatively low weight) is really good for toning your muscles instead of bulking them up. Because these routines are so fast-paced, a lot of them end up raising your heart rate the way a cardio workout would too.

Here are some of the workouts Sophia has done!


Sofia shared this workout on her Instagram story. Although the workout will work her entire body, the primary focus is her abs. She did it at Dogpound gym with her trainer.

Here are the moves she went through:

  • Reverse lunges
  • 180-degree monster walks with a squat with a resistance band
  • Bent over row with a resistance band
  • RDL’s with dumbbells
  • Donkey kicks
  • Side lunge with overhead press
  • Reverse sit-ups
  • Sit-ups with a single-arm press
  • Clamshells with a resistance band
  • Standing hip extensions with resistance bands


Kevin shared a video of Sofia completing this lower body workout on his Instagram. Sofia used resistance bands to complete most of the moves.

  • Band activation step backs – 2 sets of 25 repetitions
  • Banded bridge + abduction – 2 sets of 25 repetitions
  • Kettlebell reverse lunges – 3 sets of 10 repetitions
  • Ankle weighted donkey kicks – 2 sets of 20 repetitions
  • Prowler push

I really love that Sofia uses resistance bands in so many of her workouts! Bands can be an excellent way to add some fire to your move without bulking up from weights. I’ve found they can really help tone up my legs and help butt stay perky!

Here’s one of my favorite resistance band workouts!


Sofia doesn’t pretend to be picture-perfect all the time. She enjoys her life! And, for her, that means enjoying her vacations, travels, and good food! It also means taking care of herself by eating plenty of fruits and vegetables and exercising regularly.

I respect Sofia’s cheerful attitude about life, and I’m excited to see what this young woman will do with her future!

I hope you enjoyed learning more about Sofia’s lifestyle! :)


Rachael xx

Featured image: lev radin /

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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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