Ariana Grande, the globally recognized singer and actress, has captivated audiences with her powerful vocals and dynamic performances. Beyond her artistic talents, she has also garnered attention for her dedication to health and fitness. This article explores Ariana Grande's diet and workout routine, offering insights into the choices that support her energetic lifestyle and stunning physique. It's important to note that what works for Ariana may not work for everyone, and individual needs should always be considered.
Ariana Grande's Approach to Health and Fitness
Ariana Grande emphasizes a balanced and sustainable approach to health and fitness. Her philosophy revolves around consistent movement, mindful eating, and prioritizing mental well-being. She avoids extreme measures, focusing instead on habits that can be maintained long-term. As her trainer Harley Pasternak stated, “She's not about going to any extremes. She isn't worried about doing anything that's not sustainable. As long as she moves every day, eats well, and does some strength training, she's of the mindset that the rest will take care of itself."
Decoding Ariana's Vegan Diet
Embracing a Plant-Based Lifestyle
Ariana Grande has been a dedicated vegan since 2013, driven by ethical considerations and a desire to enhance her overall health. Her diet primarily consists of whole, plant-based foods, including fresh fruits, vegetables, legumes, and whole grains. She announced on X in 2013: "I've eaten organically since I was little and always kept meat minimal but today marks my first day as a 100% Vegan!!! Joyous day."
The Benefits of Her Dietary Choices
Grande's vegan diet offers several advantages:
- Improved Digestion: A fiber-rich diet supports healthy digestion.
- Reduced Empty Calories: Avoiding processed foods minimizes the intake of unhealthy calories.
- Sustained Energy Levels: Whole foods provide consistent energy for her demanding schedule.
In 2014, she voiced her love for animals, stating, “I love animals more than I love most people, not kidding."
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Navigating the Challenges
While Ariana is a proponent of veganism, she has faced scrutiny for occasionally promoting non-vegan products, such as Starbucks’s Cloud Macchiato. This has led some to describe her diet as "plant-based" rather than strictly vegan.
Meal Examples and Favorite Foods
Ariana enjoys a variety of plant-based meals and snacks. Some of her favorites include:
- Fruits: Strawberries and dragonfruit.
- Nuts: Almonds and cashews, which she considers "great healthy snacks to keep me energized throughout my day!”
- Japanese Cuisine: She favors a macrobiotic Japanese diet.
One person tried some of Ariana Grande's favourite treats, like coconut water. During her challenge, she pieced together clues from Grande’s Instagram stories, along with interviews given by her personal chef and trainer.
A Day of Eating Like Ariana
One person, Merle, attempted to eat like Ariana for a day, piecing together information from Grande's social media and interviews with her chef and trainer. Her day included:
- Breakfast: Oats with nut butter, blueberries, and almonds.
- Mid-Morning Snack: A chocolate peanut butter-flavored vegan protein bar and sugar-free coconut water.
- Lunch: Plain avocado toast.
- Dinner: A rice bowl with baked sweet potato coins (sprinkled with cinnamon) and pan-fried tofu.
Merle found the experience to be a down-to-earth food challenge, with dinner being a surprising favorite due to the sweet twist on the potatoes.
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Macrobiotic Diet
Ariana Grande, Harley says, ‘she’s vegan, and she loves daikon, lotus, adzuki beans - almost like a macrobiotic Japanese [diet].’
The macrobiotic diet is highly restrictive but promotes simple, balanced meals made from whole foods. Under the macrobiotic diet, there’s a focus on balance, simplicity, and harmony with nature. While this diet is focused on health and balance, it is also highly restrictive.
Ariana's Balanced Fitness Routine
The Importance of Regular Movement
Ariana Grande prioritizes regular physical activity to maintain her fitness levels. She told People that she finds a lot of inspiration while on the treadmill. Her routine includes a mix of:
- Pilates
- Yoga
- Light cardio exercises
Working with Harley Pasternak
Ariana works with celebrity trainer Harley Pasternak three times a week for 30 to 45-minute sessions. Pasternak also provides exercises for her to do at home. He emphasizes making the most of available time, space, and equipment without causing injury. He told SELF, “We’re not doing explosive movements, no heavy weights involved. If I hurt [Ariana’s] knee, she cancels a show."
The "Fantastic Five"
Ariana and Pasternak focus on five key moves for strong legs, known as the "Fantastic Five":
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- Curtsy lunges
- Deadlifts
- Adductor planks
- Active clamshells
- A combination of glute bridges and lying tricep extensions
Upper Body Focus
Upper body workouts are incorporated once a week, emphasizing dynamic movements that engage multiple muscle groups. Exercises include:
- Glute bridges and lying tricep extensions (again)
- Standing rope triceps extensions
- Dumbbell T-raises
- Standing cable reverse flys
Pasternak avoids bicep work to emphasize the triceps, which helps improve posture. He told Shape, “By avoiding the biceps, the triceps become dominant, which is good for posture. Strengthening her triceps pulls her shoulder blades back, helping her retain a very regal posture."
Step Goal
Ariana aims for 12,000 steps a day, incorporating movement into her daily activities. She achieves this by dancing or walking on the treadmill while watching movies. Pasternak told Popsugar in 2017, “I give [Ariana] a step goal every day, whether she be dancing to get that step goal or watching her favorite movies while walking down the treadmill really slowly. Twelve-thousand steps a day and she hits it. I can't imagine her being still."
A Month of Living Like Ariana: One Person's Experience
One person, Farrah, embarked on a month-long journey to emulate Ariana Grande's diet and workout routine. This involved significant adjustments, including adopting a vegan diet and incorporating Ariana's favorite leg-focused exercises.
Initial Challenges
Farrah faced several challenges:
- Vegan Diet: Adjusting to a vegan diet was difficult, especially given her love for cheese.
- Grocery Shopping: Navigating vegan grocery shopping felt overwhelming.
- Leg Soreness: Ariana's leg-focused exercises caused significant soreness in the first week.
Meal Subscription Service
To ease the transition into veganism, Farrah used a meal subscription service called Purple Carrot, which provides plant-based meals.
Sample Meals
Some of the meals Farrah prepared included:
- Chickpea sweet potato dish
- Thai salad
- Cashew cheese pasta dish with arugula, leeks, and walnuts
- Japanese breakfast porridge with barley, mushroom, carrots, celery, red pepper, leeks, and scallions
- Cauliflower stir-fry with tofu
- Poke-inspired rice bowl with avocado, tofu, seaweed salad, carrots, cucumber, brown rice, scallions, sesame seeds, and ponzu sauce
- Tofu-based "ground taco meat" tacos with vegan mozzarella cheese and cashew "queso"
Exercise Routine
Farrah followed Ariana's resistance exercises and incorporated additional arm and ab workouts. Her arm exercises included 40 arm circles forward and backward, 20 tricep lifts, and 25 arm raises-all with 3-pound weights.
Step Goal Struggles
Farrah found it challenging to meet the 12,000-14,000 step goal due to her desk job.
Diet Slip-Ups
Despite her efforts, Farrah had a few diet slip-ups, including indulging in cheese and ice cream at social events.
Positive Results
By the end of the month, Farrah noticed subtle changes in her body. She also learned to enjoy vegan cooking and found that Ariana's resistance exercises became easier over time.
The Importance of Mindfulness and Mental Health
Ariana Grande emphasizes the connection between physical and emotional well-being. She manages stress and focuses on mindfulness to maintain her health goals.
Key Takeaways
Ariana Grande's diet and workout routine highlight the importance of:
- Consistency: Regular exercise and a balanced diet are key.
- Sustainability: Choosing habits that can be maintained long-term.
- Mindfulness: Paying attention to both physical and mental well-being.
- Personalization: Tailoring a routine to individual needs and preferences.
- Plant-Based Nutrition: Embracing the benefits of a vegan diet.
- Balanced Workouts: Incorporating a mix of cardio, strength training, and flexibility exercises.