Blake Lively, the actress known for her roles in “Gossip Girl” and “The Shallows,” has long been admired for her stunning physique. As a mother of four, her ability to maintain a fit and healthy lifestyle has sparked curiosity. Unlike many celebrity diets and workouts that promote extreme measures, Lively’s approach emphasizes balance, consistency, and overall well-being. Her trainer, Don Saladino, has shared key details about her fitness and diet routines, revealing that it’s a combination of dedicated workouts and a focus on whole, nutritious foods.
Blake Lively’s Workout Routine: Variety and Consistency
Lively’s workout philosophy is not about quick fixes, but rather a consistent routine that incorporates a variety of exercises to target different muscle groups. Her weekly plan, developed by Saladino, is structured to prioritize both strength and endurance while allowing for rest and recovery. Here’s a look at her typical weekly workout schedule:
Weekly Workout Breakdown
- Monday: Whole Body Circuit Lively begins her week with a full-body circuit, incorporating exercises like squats, bicep curls, shoulder presses, front kicks, Swiss ball dumbbell chest presses, tricep extensions, weighted walking lunges with a glute squeeze, band rows, and stiff-arm press downs. She typically does 3-4 sets of 20 reps for each exercise.
- Tuesday: Legs and Core This day focuses on strengthening the lower body and core with exercises such as diagonal walks with mini bands, butterfly steps, lifted heel squats, standing leg rotations, cross-back lunges with a medicine ball pulse, reverse lunges with a dumbbell press, side-to-side speed skaters, and T-push-ups.
- Wednesday: Cardio or Rest Mid-week is flexible, either involving light cardio such as sprinting or biking, or a well-deserved rest day, depending on how her body feels.
- Thursday: Whole Body Circuit with Abs Thursday is a repeat of Monday’s full-body circuit, but with an added focus on ab workouts.
- Friday to Sunday: Rest The weekend is dedicated to recovery and family time.
Key Elements of Blake’s Fitness
- Strength Training: Strength training is at the core of Blake’s routine. She often begins her sessions with weight-carrying exercises, like farmer’s carries, to engage her muscles and reduce stiffness. She also incorporates exercises such as kettlebell deadlifts, split squats, and bilateral and unilateral presses. These exercises target the core, glutes, and arms, enhancing her overall strength.
- Variety: Lively’s workout routine incorporates different training styles, which keeps her routine engaging. This variety helps prevent boredom and ensures that different muscle groups are targeted.
- Mobility Work: Beyond strength and cardio, mobility exercises are also integrated into her routine, often incorporating stretches like the child’s pose, hip flexor stretch, and cat/cow pose.
- Consistency: Consistency is key. She trains four to five days a week, focusing on a balanced routine.
- Active Recovery: She prioritizes active recovery throughout the week.
- Linear and Lateral Movements: Her workouts are divided into days focused on linear movements (like squats and lunges) and lateral movements (like lateral lunges).
Blake Lively’s Diet: Nutritious and Balanced
Blake Lively’s diet emphasizes whole, nutrient-dense foods while avoiding processed items. She avoids extremes and focuses on well-balanced meals that fuel her active lifestyle. Here are the key components of her diet plan:
Core Principles of Her Diet
- Organic, Whole Foods: Lively prioritizes organic, whole foods and avoids processed foods, sugar, and wheat.
- Healthy Fats: Her diet includes plenty of healthy fats such as grass-fed butter and avocado. These fats are vital for energy and overall health.
- Lean Proteins: She consumes lean protein sources like wild-caught fish and pasture-raised chicken.
- Plenty of Vegetables: Her diet is rich in fresh vegetables.
- Slow-Burning Carbohydrates: She incorporates slow-burning carbohydrates such as sweet potatoes, gluten-free oats, and rice.
Typical Meal Structure
- Breakfast: Lively often starts her day with a glass of water, followed by eggs cooked in coconut oil, along with vegetables and fruit. Sometimes she includes gluten-free oats.
- Lunch: Her lunch typically includes a combination of proteins, vegetables, and carbohydrates. Examples include wild-caught fish or pasture-raised chicken with a salad, and sweet potatoes or rice.
- Dinner: Dinner focuses on nutrient-dense foods to fuel her body. Though the specifics of her dinner meals are not always detailed, the focus remains on whole foods and balanced nutrition.
Additional Dietary Habits
- Hydration: Hydration is a big priority, especially early in the day.
- Moderation: Lively believes in moderation rather than deprivation. She allows herself to enjoy occasional indulgences without going overboard.
- Supplements: She takes supplements such as magnesium, omega-3, multivitamins, and probiotics to support her overall health.
- No Alcohol: Lively avoids alcohol as part of her healthy lifestyle.
Putting It All Together: A Sustainable Lifestyle
Blake Lively’s fitness and diet plan is not about achieving a quick transformation, but rather about building a sustainable and healthy lifestyle. Her approach to fitness emphasizes strength, variety, and consistency, while her diet focuses on nourishing her body with whole foods. Her routine is a good example for those seeking long-term health benefits over quick fixes. Lively’s success stems from the commitment to balancing a rigorous workout schedule with a diet that allows for her to feel energized and well-fueled. It’s a comprehensive approach that works for a busy mom of four, proving that staying in shape doesn’t need to involve extreme measures.
