Danica Patrick, renowned for her accomplishments in both IndyCar and NASCAR, has become an influential figure in the realm of health and fitness. Her journey transcends mere weight loss, embodying a holistic approach that encompasses physical, mental, and emotional well-being. This article delves into the multifaceted weight loss methods employed by Danica Patrick, drawing upon her experiences, insights, and practical advice.
Evolving Fitness Philosophy
Nearly a decade ago, Danica Patrick discussed her workouts and how she spends her time away from the track in a Sports Illustrated article. At 34, Patrick is dedicated to maintaining a healthy lifestyle more than ever before. The fun thing about fitness is that it should evolve because your body needs the evolution; it needs change, it needs variation. Now, Patrick is dedicated to maintaining a healthy lifestyle more than ever before.
Workout Evolution: From Cardio to CrossFit
In the past, Patrick's routine included 30 minutes to an hour of cardio, often extreme yoga in a heated room, and weightlifting focused on the upper body and core. Her focus was on shoulders, upper and lower back, core, and abdominals, while avoiding exercises that would bulk up her biceps and triceps.
However, her approach has since evolved. She no longer dedicates extended periods to traditional cardio. "I do not do 30 minutes to an hour of cardio. I do not do that anymore. I don't ever run for any longer than five or 10 minutes just to run. The only kind of running I do now is interval running," she explained. Instead, she favors interval running, CrossFit, and circuit training. Her interval workouts often involve alternating sprints with short rest periods, sometimes incorporating bodyweight exercises like burpees, jump squats, or lunges.
"Other than that, I mostly do CrossFit or cross training style stuff. And circuits, I definitely do a lot of circuits. So, the only cardio I do is intervals. Normally I'll do some kind of cardio warm up. I’ll lift once a week, maybe twice at most because a lot of the stuff that I do has lifting in it."
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The Balance of Strength, Flexibility, and Endurance
Yoga, which she had practiced in the past, has been reintroduced into her routine as a complement to her more intense workouts. "Yoga is something that I started back up at the beginning of last year, and I really liked getting back into it. I used to do it a long time ago, but I got away from it. I wouldn't say I ever use yoga as a workout; I use it as an addition. But I really do enjoy it. I think it's good for my body and my mind. I think that in fitness you need strength, flexibility and endurance."
Patrick recognizes the importance of strength, flexibility, and endurance in overall fitness, viewing yoga as a valuable addition for both body and mind. "When I start to do yoga, it's like a time warp. Once you start and you get warmed up it can get really addicting. It’s not uncommon for me to be playing around for at least two hours in there."
CrossFit remains her preferred method for high-intensity training. "CrossFit is my preference, though. I've learned how to work out with more intensity, a lot more." She enjoys bodyweight exercises like burpees and is strong on the GHD (Glute Ham Developer) machine. "Any body weight exercise in CrossFit is good for me. I have no problem with burpees. I really like burpees; I'll just keep going. I also like the GHD (Glute Ham Developer) machine. I’m pretty strong on the GHD machine. It’s something that murders people. You will be destroyed after doing them, like you’ll get the painful delayed onset muscle soreness two days after, and then you won’t be able to sit up in bed. But it’s good."
The Mental Edge: Enjoyment and Consistency
Patrick emphasizes the importance of enjoying one's workouts for sustained success. "I just think you have to do the things you like to do. I like to workout. Sometimes I get criticized for working out or for the size of my biceps, but I do enjoy it. I enjoy the challenge, not only the physical challenge, but also the mental challenge." She believes that physical strength translates to endurance on the track, while the mental challenge of pushing herself contributes to her overall well-being. "Physically, being stronger can never hurt you. I don't get tired in the races, and our races can be really long. So, that endurance is good. I mean other than that, there’s a large part of it that I do for myself. It’s not going to make me go around a turn faster or anything like that, but in general I believe it’s good to do the things that you enjoy doing because it makes you feel better."
Prioritizing Recovery: Rest and Nutrition
While dedicated to her fitness regimen, Patrick recognizes the importance of rest and recovery. "Most of my days off are forced days off; I don't take them on purpose. I think if I had a regular job where I lived at home and went to work and had weekends off I would. But that's something I've gotten smart about as I've gotten older, knowing to not over exert myself. I mean that's when you get sick and worn out. So I'm a lot smarter about that stuff." She avoids overexertion to prevent illness and burnout. She also incorporates shorter, more intense workouts into her routine. "On the other hand, it's not uncommon for me to work out twice a day. Maybe one workout isn’t as long and the other is only 30 minutes or it’s yoga. I’m much more of your 20-minute girl. I love the 20-minute workout because I think they’re long enough to get a really good workout and short enough to push yourself."
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Patrick highlights the importance of proper nutrition for recovery, particularly when engaging in intense workouts. "You need to eat enough. I think that sometimes, especially if people are dieting, they're not eating enough and won't have enough energy. to work out because I need more energy with the things I do now. You’re going to get lightheaded and dizzy if you're jumping up and down and lifting weights and all you’ve had is coffee and water. For the most part, recovery is about staying fed and staying hydrated. I’m working out twice a day. I couldn't do that if I wasn’t feeding myself right."
The Paleo Diet and Food Intolerances
Patrick emphasizes the importance of mindful eating and understanding what goes into her body. "Meat, fish, fruit and vegetables. I pretty much know whatever I’m putting in my mouth. I learned that a long time ago. My diet has definitely evolved. I have stopped eating gluten and dairy, and I am pretty good with paleo. But I’m not super strict because it is hard to be perfect about it all the time. I am always thinking about carbs, protein and fat but I find that since becoming paleo, I just need more fat; I need more fat in my life." She follows a modified Paleo diet, avoiding gluten and dairy. "After cutting out gluten and dairy I felt really good. I was wondering how I would feel cutting out a lot of grains, but I feel fine. I’ve been doing that for a few months now and I’ve definitely increased my strength. So maybe that's part of it."
She also acknowledges the need for adequate fat intake, particularly when following a Paleo-style diet. She had some blood tests done that showed food intolerances," she shared. "It showed don't eat gluten and dairy and whey and yeast and eggs, and I actually did [stop] and I've been doing it for a couple of months and it works."
The Power of a Workout Buddy
Patrick enjoys working out with her dogs and her boyfriend, Ricky Stenhouse Jr. "The dogs are getting much better up at the barn. When I have my workout clothes on, Ella starts freaking out. She’s super excited, spinning in circles and jumping up and down and barking. They love going up [to the barn]. They’re getting much better about sticking around. Dallas likes to wander a lot, so I usually have to zap her [training collar] to get her back. They also love going for walks, and I love taking them for walks."
She finds that having a workout buddy adds an element of fun and competition to her routine. "But my favorite workout buddy is my boyfriend. It’s more fun to have a little competition. If Ricky worked out all the time he would probably beat me a lot of the time, especially if the workout was under 10 minutes. When it gets to 20-or-so minutes, I tend to shine. I like working out with him. It’s nice to have someone to go workout with. CrossFit was definitely designed to be a community. But luckily I’m well-trained mentally to push myself, but I do know that I would go faster and harder if I did work out with people."
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Mental Fortitude and Self-Belief
Danica Patrick's weight loss journey emphasizes the importance of mental fortitude and self-belief. She advocates for pushing oneself to find new limits and overcoming mental barriers. "Try harder. I mean you can always do more. It is mostly mental, which is the challenge that I like. You can push through. I always tell people that the pain comes, and it comes for me too, but it doesn't get that much worse. Just finish; you won't regret it tomorrow. You have to push yourself to find new limits because you'll never have a new limit if you don't push it."
Losing weight is just as much, if not more, mental than physical. She believes in pushing her body and her mind in more ways than one. For permanent change that will stick, it has to be seen as a lifestyle adjustment and a long term commitment. “You are creating your life day by day with your thoughts. Think positive things. Believe in yourself. Have great reasons for why you’re doing what you’re doing,” Danica said to Fitness Reaper.
A Lifestyle, Not a Diet
Danica Patrick views her approach to health and fitness as a lifestyle, not a temporary diet or workout plan. "What I’m hoping is that people realize that this is a lifestyle,” explained Danica on Good Morning America, “I want them to develop a good relationship with food and exercise to not be a reward or punishment but a way of life and something that makes you feel good and something that makes you a better you every single day.”
Overcoming Health Challenges
Danica has been open about her health challenges, including her experience with Breast Implant Illness (BII). The wake-up call came when she removed her breast implants in 2022, citing symptoms of Breast Implant Illness (BII). “I had cycle irregularity, gained more weight, my hair wasn’t looking healthy at all, and my face was a different shape,” she confessed in an Instagram post. This wasn’t just about appearance-it was about survival. Her journey involved addressing hormone disruption, weight gain, fatigue, and skin issues.
The "Pretty Intense" Program
Danica went all in-body, mind, and spirit. And the results? She followed her self-designed “Pretty Intense” 90-Day Program, a full-body approach to transformation. “You have to get really uncomfortable before you’re ready to change,” she told listeners on her podcast. The 90-Day Program is detailed in her book, "Pretty Intense: The 90-Day Mind, Body and Food Plan."
Transformation Beyond Weight Loss
Let’s be clear: Danica never aimed for a number. Her 15-pound weight loss wasn’t just visible-it was transformational. Her face regained its sharpness. Her energy levels soared. Her skin glowed. “I feel leaner, stronger, and more grounded than I ever did in my 20s,” she shared. “I didn’t lose weight to look better. I lost it to feel better. No filters. No fake narratives. “I’m finally at peace with how I feel in my body,” she says. Listen to your body. Ditch the quick fixes. Do it for you. Not for Instagram. Danica Patrick isn’t just a former race car driver.
Incorporating Meditation
But it's not just her physical well-being that's received an overhaul; Patrick has turned to meditation to bolster her mental health. She practices a visual breathing technique that helps her receive messages and insights. She elaborates on the importance of this practice: "It's a practice and you have to get good at it and identify with certain techniques that get you a little bit deeper," she explained. "I've gotten to the point where I see things, I hear things."I receive messages or words or certain things and it helps me get more in touch with sort of that small voice within on a regular basis when I'm not in a meditation state, where I can hear - my spirit is what I would call it - saying things to me."