Ariana Madix, known for her role on Vanderpump Rules and as the host of Love Island USA, has garnered attention not only for her on-screen presence but also for her impressive physique. Her fitness regimen and diet philosophy emphasize consistency, balance, and a customized approach tailored to her individual needs. Madix's dedication to her health and wellness routine demonstrates that achieving a sculpted physique is possible through hard work, smart training, and a flexible mindset.
The Foundation: Daily Weightlifting and Cardio
Madix's workout routine is built upon a foundation of daily weightlifting and consistent cardio sessions. She emphasizes the importance of showing up even on difficult days, maintaining a commitment to her fitness goals regardless of how she feels. This dedication is a key factor in her success.
Her trainer and boyfriend, Daniel Wai, designs a program that involves five days of lifting and five days of cardio each week. These sessions typically last between 60 and 90 minutes for weightlifting, followed by approximately an hour of cardio. Wai customizes the workout splits to target Madix's specific strengths and weaknesses, adding extra volume for areas like her rear delts and triceps, which were identified as lagging.
Madix told Today.com that putting that incline up is so good for your muscles, and for your circulation. She also stated that she will walk backward, which is amazing for your butt and legs, and pretty much works everything.
A Flexible Diet Philosophy
In contrast to strict, restrictive diets, Madix follows a flexible diet plan that prioritizes adequate protein and fiber intake. She avoids heavy carbohydrates right before bed but otherwise eats what she wants in moderation. This balanced approach supports long-term adherence and avoids the pitfalls of overly restrictive dieting, which can often backfire.
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Daniel Wai emphasizes that "nothing is completely off-limits," allowing room for treats in moderation as long as they are planned for. This approach not only supports long-term adherence but also avoids the pitfalls of overly restrictive dieting, which can backfire. Madix admits, "I do try to make sure I'm getting enough protein and enough fiber", but that she doesn't think about her meals too much. On July 24, Ariana took to Instagram to share a photo of herself tucking into one of her favorite snacks. Looking gleeful as she bit into what we presume is a chip, the SURver wrote: "I've gained so much weight the last two months not working out but I'll never stop eating hummus." And indeed, why would she?
Core Training and Stability
Core strength is a crucial component of Madix's fitness regimen. Her trainer incorporates some form of core activation into every session, often between compound lifts, and adds targeted exercises to train all the major areas, including the internal and external obliques, the entire rectus abdominis, and the transverse abdominis (TVA).
Exercises such as hanging leg or knee raises target the lower abs, while weighted crunches target the upper region. Hanging windshield wipers are included as an advanced move that challenges the core overall, especially the obliques, while engaging the TVA for stability.
Protecting her knees and lower back is a priority in Madix's program. Compound lifts like squats and deadlifts are incorporated to build total-body strength and reinforce core stability.
The Importance of Consistency and Mindset
Consistency is a recurring theme in Madix's approach to fitness. Daniel Wai notes that motivation waxes and wanes, but Madix understands that she needs to complete her workout regardless, as it's part of her routine. According to Daniel Wai, the workout splits are highly customized. They target her specific strengths and weaknesses. Extra volume was added for her rear delts and triceps. Each lifting session lasts 60 to 90 minutes, followed by about an hour of cardio. Wai credits her full dedication for achieving these difficult results.
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Madix has also spoken about her struggles with body image, an eating disorder, and mental health. She talked about this in an essay with SELF. “I am putting myself out there being on reality TV, but it’s really tough to be judged. Part of me feels like there are so many people who are just like me, and if I go away or if I’m not around or if it gets to be too much for me, then they won’t see anybody they can relate to. I definitely feel less alone because of everything I’ve been through on TV and through telling my story. “I look back and I realize: Oh yeah, girl, this was bad.”
Beyond the Physical: Mental and Emotional Well-being
Madix's journey extends beyond the physical aspects of diet and exercise. She has been open about her struggles with body image, disordered eating, and mental health, emphasizing the importance of self-awareness and seeking support when needed. Madix is open about her struggles with body image, an eating disorder, and mental health. She talked about this in an essay with SELF. “I am putting myself out there being on reality TV, but it’s really tough to be judged. Part of me feels like there are so many people who are just like me, and if I go away or if I’m not around or if it gets to be too much for me, then they won’t see anybody they can relate to. I definitely feel less alone because of everything I’ve been through on TV and through telling my story.
Other Celebrities' Fitness Regimens
Madix is among many celebrities who have spoken up about the fitness regimens they follow.
Becky G revealed how fitness played a major role, and said that she knows at the end of the day who benefits from a healthier me the most-myself. She also stated that eventually, if you dedicate yourself to it, you will have lived your life longer with this habit than you ever did without it.
Kelly Clarkson explained how moving to New York City helped kickstart her health and fitness journey. She also stated that walking in the city is quite the workout, and that she is really into infrared saunas right now.
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Julianne Hough told E! that she knows that she can walk around the hills with her dog, and that is key because she has to get her out, too.
Kate Hudson stated that she always moves, even for a few minutes each day, and that sometimes she'll go into a room, turn up the music and just dance.
Lana Condor said that her favorite way to break a sweat right now is playing VR.
Padma Lakshmi stated that under normal circumstances it's going to the gym, but right now she is taking online classes with her Pilates instructor Britni Lariviere, also trying to jump rope.
JoAnna Garcia Swisher said that family bike rides are big for her right now and she always tries to carve out thirty minutes for pilates with Andrea Rodgers and foam rolling with Lauren Roxburgh.
Janel Parrish stated that running and listening to music is the best outlet she's found.
Dascha Polanco said that her favorite way to break a sweat is mix of sex, PRx Performance, hiking, biking.
Brooke Burke stated that she connects with her audience and motivating them through her Brooke Burke Body fitness app, and that she especially loves walking her viewers through total body cardio parties, which is when she cranks up the music, let them find their rhythm and let the booty burn.
Whitney Port said that she has been doing a lot of Sculpt, Cardio Boxing and Yoga Classes on the obé Fitness App and virtual classes with Pilates By Amanda.
Maggie Q stated that during lockdown it's yoga under her own direction.
Merle Dandridge stated that her trainer, Amoila Cesar, gets lots of results out of me by appealing to my 'no quit,' competitive side, and that she also loves a rigorous barre class and need daily yoga.
Rachel Naomi Hilson said that she's been doing a lot of dancing in her apartment, and also hiking.
Paige DeSorbo stated that her go-to work out is P.Volve, and that she tries and workout at least 3 to 4 times a week even if its for 30 minutes.
Staying Fit is Part of Madix's Job
Of course, staying fit is part of Madix's job and not everyone has the time-or the funds-to diligently work with a trainer. "I believe everyone can benefit from some kind of strength training," he said. "The stronger you are, the easier it is to move through life. But just as important is finding something you enjoy, whether that's boxing, running or another activity. And just as he's out to protect his girlfriend's knees and back, "anything that causes pain is a no-go," Wai stressed of moves to avoid. "Everyone's body and fitness level is different. A squat variation that's perfect for me could be terrible for someone else's knees.
Madix's Rise to Fame
Ariana Madix first came into prominence in 2013, when she joined the cast of the Bravo series, Vanderpump Rules. She quickly was seen as a fan-favorite on the show, and after her long-time boyfriend and fellow cast member, Tom Sandoval, cheated on her with another cast member, she became even more beloved. Madix has released her own cocktail book, Fancy AF, appeared in several commercials and placed third on the most recent season of Dancing With The Stars. Madix is currently starring as Roxie Hart in Chicago.
Dancing and Skin Care
Madix is an avid dancer. Harvard Health states that dancing has a lot of benefits. “The evidence for the health benefits of exercise is indisputable. Physiologic studies have demonstrated that regular activity builds muscle and bone, reduces fat, increases aerobic capacity, lowers blood pressure, and improves the ratio of ‘good’ to ‘bad’ cholesterol. Dance has been shown to have all the benefits of other forms of exercise. Moreover, by incorporating music, dance may have benefits beyond those of exercise alone. Music stimulates the brain’s reward centers, while dance activates its sensory and motor circuits. Dancing has improved balance, gait, and quality of life in people with Parkinson’s disease and related movement disorders.
Madix has amazing skin and makes sure to take care of it. She shared her secrets with Byrdie. “I never, ever skip my SPF. My bestie taught me the best combo: EltaMD regular and tinted mixed together for the perfect protection and skin tint. My biggest mistake was getting in tanning beds and rebuking SPF. I always tan and never burn so I thought I was somehow immune to the damage the sun can cause. I was very wrong and dealt with melanoma in 2018.
When it comes to skincare, Madix makes sure to take care of it consistently. She explained to Byrdie, “Consistency is key! Even if I don’t have time to do an entire routine, if I’m consistently cleansing my face and applying something to seal in moisture, I’ll wake up feeling so much better.
Madix is all about hydration, especially when she’s taking a flight. She shared her secrets for staying hydrated on flights to Byrdie. “I never fly without eye patches. Right now, I’m loving the Nip + Fab Hyaluronic Fix Extreme Jelly Eye Patches ($20). I put them on when we start our descent; it helps to look less dehydrated after flying.