Jasmine Tookes Diet and Workout Routine: Secrets to Her Balanced and Stunning Lifestyle

Jasmine Tookes, who became a Victoria's Secret Angel in 2015, is known for her dedication to fitness and health. After announcing her pregnancy in November 2022, Jasmine gave birth to her first child. As a new mom, Jasmine has embraced both motherhood and her commitment to fitness, evolving her approach to wellness in a positive way. Her dedication to maintaining her figure while balancing life as a mom is truly inspiring.

Jasmine's Approach to Wellness

Motherhood has encouraged her to fine-tune her already healthy lifestyle, focusing on habits that benefit both her and her growing family. For Jasmine, it’s about creating a balanced, happy environment for her daughter, which starts with taking great care of herself. She’s all about self-care, and that includes making smart choices daily. From boosting her nutrient intake with magnesium, vitamin D, and K supplements to never leaving home without her trusty lemon water mixed with electrolytes, she’s always making sure her body gets the essentials.

Diet: Flexible and Balanced

When it comes to her diet, Jasmine isn’t about strict meal plans or counting calories. Instead, she follows a flexible, balanced approach to eating. Her philosophy? Focus on whole, unprocessed foods and enjoy everything in moderation. Rather than obsessing over restrictions, she’s adopted healthy habits that make sense for her lifestyle. Jasmine loves protein-packed meals like steak, potatoes, sausage, and cheese, and she finds that her body thrives on a high-protein diet. However, she’s mindful of portion control and eats in a way that fuels her best, depending on her activity level and overall needs.

Another great thing about Jasmine’s approach is that she naturally gravitates toward healthy choices. She’s not a big fan of sugary snacks, often swapping desserts for more wholesome options like frozen yogurt with fresh fruit. When she needs a quick snack, she’ll grab something nourishing like apples with peanut butter or a protein bar, making sure she stays fueled throughout the day. And here’s an interesting twist - Jasmine doesn’t rely on caffeine to keep her energy levels up. Instead, she finds her energy boost from eating well and staying active. Her diet and fitness routine keep her feeling strong and refreshed, which is a perfect reminder that what you put into your body has a huge impact on how you feel.

Jasmine’s diet doesn’t seem to change much before major events. She continues to focus on eating lots of protein and plenty of vegetables. Before the show, she’ll eat dishes like grilled chicken with zucchini.

Embracing Healthy Habits

Tookes named “going to dinner, cooking with friends, and juice cleansing with Pressed Juicery” as her wellness “ins” for 2024, as well as “rather than dieting or restricting oneself, adopting healthy habits instead.”

A Typical Day's Diet

When eating out, her favorite restaurant is Westville. Jasmine told Allure in an interview, “because I’m working out so much, to keep up the energy, I eat a lot of protein and feed my muscles.” Then, she consumes more protein and vegetables to accommodate.

Jastookes loves her açaí bowls, which, as anyone who knows about my obsession with Luv-a-Bowl knows, was definitely not a problem for me.When I couldn’t make the trip to Luv-a-Bowl, I made my own fruit and peanut butter smoothie bowls using frozen fruit, vegan protein powder, spinach and other greens, and almond milk. Whenever I wanted something fast, I would choose instant oats with sliced banana or hard-boiled eggs and whole grain toast.

Jastookes always keeps snacks in her bag when she’s casually traveling between countries for Vogue and VS photo shoots. She also told StyleCaster that she loves peanut butter, which gave me even more reason to fangirl.

Jasmine makes sure to eat a healthy breakfast. She shared her go-to meal with The Cut. “I wake up and have a protein shake. I’ll put in banana, chocolate whey powder, peanut butter, strawberries, and almond milk. I like the Isopure chocolate whey powder; it’s one of the cleanest ones.

Jasmine does eat healthy, but she also believes in indulging from time to time. She tells The Cut that she balances her diet with healthy options and cheat days. “I love to eat tons of food with lots of carbs. I balance it with working out. But generally, I try to be very clean and eat healthy, and always have a lot of protein. I do have a lot of cheat days.

Jasmine shared some of her favorite workouts in her interview with The Cut. She says that she likes to weightlift, and thinks other people should do the same. “There’s a stigma surrounding heavy weight lifting, but you just have to figure out what’s good for you. Some people might bulk up with doing heavy weight lifting, but I don’t. I would say, try it once a week.

Workout Routine: A Mix of Strength, Bodyweight, and Flexibility

Part of what allows Jasmine to eat the way she does is her intense workout routine. Unlike a lot of Victoria’s Secret Angels and models in general, Jasmine doesn’t avoid lifting heavy weights. And it works for her body type. But Jasmine doesn’t only lift weights. In fact, she relies heavily on bodyweight exercises, just like Sara Sampaio and Romee Strijd.

Weekly Workout Schedule

Jasmine follows a weekly workout schedule to help her maintain her physique. On Mondays, she does a Barre class for an hour and a half. These routines combine ballet movements with yoga, Pilates, and strength exercises to create a truly challenging routine. Wednesdays are leg and butt days where she does squats with a 20-pound weight bar for added impact. She also uses a squat machine and squats 45 pounds for a few minutes. On Friday, she focuses on her core. These workouts tend to last for about an hour and a half. And she loves to use the Bosu ball. On some weekends, she has active rest days, taking her dogs out on walks or going for hikes.

Importance of Stretching

No matter what type of workout she’s doing or where she is, Jasmine always takes time to stretch.

Read also: Keto Rice Guide

Adapting to Different Cities

Jasmine likes to try out different classes in different cities. For example in California she goes to a place called The Studio MDR, which is a pilates class. Or she’ll do Physique 57, which she knows is all-over. That's one of her favorite barre classes.

Specific Exercises and Techniques

In a video posted on Instagram by Kirk Myers, founder of the New York City-based fitness studio Dogpound, Tookes shows off her impressive core and glute strength with an exercise on a BOSU Balance Trainer.

Half of the BOSU Balance Trainer looks like part of a yoga ball (called the "dome,") while the other half is a flat, hard surface (called the "platform.") While there are tons of ways to use both sides, Tookes is shown standing on the platform with her right foot while the dome part wobbles beneath her.

Just standing on one foot is hard work, but Tookes takes it a step further. She bends her right knee and squats down as she leans forward to touch her left hand to the BOSU, while her left leg stays in the air behind her. From there, she stands back up and extends her left leg in front of her to touch her left foot with her right hand. While her right foot stays put, her left foot doesn't touch the ground once. Myers calls this exercise BOSU toe taps, and you better believe they're seriously challenging.

"This move on the BOSU is lit because it forces you to stabilize, which helps activate your core and glutes," Myers tells SELF. Not only are you moving while standing on one foot, but you're also working against an unstable surface with the dome part of the BOSU on the ground. These two balance challenges combined mean your core and glutes are firing just to keep you from falling off (while the glutes also put in overtime while you're squatting down).

In addition to improving balance and strengthening your glutes and core, this exercise also dials in on ankle strength and mobility, which can help prevent injury in everyday life (and can also improve your squat form by increasing your range of motion).

To try it yourself, Myers recommends doing 12 reps on each side. To do it safely, you should feel pretty strong just standing on one foot on the BOSU-if you don't, start by working on that. You can also try the toe touch movement just standing on solid ground.

This isn't the only time BOSU Balance Trainers have played a starring role in Dogpound's high-profile clients' workouts.

A General Victoria's Secret-Inspired Workout Routine

Warm-Up: Start with 5-10 minutes of light cardio to raise your heart rate and warm up your muscles.
Cool-Down: End with 5-10 minutes of gentle stretching to help your muscles relax and prevent stiffness.

Tookes's Fitness Philosophy

Tookes spoke about how she “love[s] feeling super strong and really toned” and appreciates the targeted stretching she gets from pilates. But what she really finds sets her apart is lifting weights while squatting and deadlifting.

Skincare Routine

Well, I usually wake up at around 8 am, but I just adopted a puppy so lately my dog alarm has been going off at 6 am! Once I am up, I’m up, so mornings have been looking a lot different for me. It’s still dark outside! The first thing I do is have a glass of water to jump-start my day. I’ve really learned that the routine and order in which I apply my products is such a game-changer in getting healthy, glowy skin. I’ve been incorporating Hourglass’s new Equilibrium skincare collection for over a month and I’ve really seen the difference. To start, I take a towel and soak it in hot water. I then just hold the towel on my face, warming up my skin before I start my routine. I wash my face with the Equilibrium Rebalancing Cream Cleanser. The texture is rich and creamy and I love that it leaves my skin feeling clean and plump, and not stripped. I follow that with the Equilibrium Restoring Essence, which is the perfect primer because it’s so soothing and conditioning. It’s particularly great if I’m on-the-go and need an extra boost of hydration.

Outside of the Equilibrium Cleanser and Restoring Essence, which I use day and night, I’m literally obsessed with the Equilibrium Intensive Hydrating Eye Balm. It immediately plumps and refreshes the undereye area and is so soothing. It’s become my new secret weapon for faking a good night’s sleep. I even use it during the day sometimes if I’m traveling or have been extra busy with work and my skin just needs ultra hydration. I also am totally obsessed with LED light therapy. I have been using the Dr. Dennis Gross’s face mask before applying any of my nightly products. It helps with fine lines and also hyperpigmentation and uneven skin tone. Twice a week, I also like to use Georgia Louise’s at-home Hollywood EGF micro-needling device. It is great for helping the products really sink into the skin, as well as stimulate new collagen.

Key Products in Jasmine's Skincare Routine

HOURGLASS EQUILIBRIUM REBALANCING CREAM CLEANSER, $52 VIA HOURGLASS.
HOURGLASS EQUILIBRIUM RESTORING ESSENCE, $65 VIA HOURGLASS.
AUGUSTINUS BADER THE RICH CREAM, $265 VIA AUGUSTINUS BADER.
KORA ORGANICS NONI GLOW FACE OIL, $68 VIA SEPHORA.
HOURGLASS EQUILIBRIUM INTENSIVE HYDRATING EYE BALM, $95 VIA HOURGLASS.
GEORGIA LOUISE HOLLYWOOD EGF MICRO-NEEDLING + ION INFUSION KIT, $410 VIA VIOLET GREY.
KORA ORGANICS NONI BRIGHT VITAMIN C SERUM, $68 VIA SPACENK.
DECORTÉ COSMETICS LIPOSOME SERUM, $95 VIA DECORTÉ COSMETICS.

The VS Exercise Workout Routine: Addressing Controversies and Inclusivity

Before I continue with sharing all about the Victoria’s Secret exercise workout routine, I feel like I need to address a few things.

If you follow VS models, you probably heard all about the controversies and even some intense backlash the company received in the previous few years. Most of the backlash revolved around the company not being inclusive enough towards different body shapes and sizes and about setting unrealistic beauty standards.

Because of this, Victoria’s Secret has undergone a significant rebranding effort in recent years to shift its messaging towards inclusivity and female empowerment. The creation of the VS Collective, which includes a diverse group of individuals such as models, athletes, and activists, is an example of this shift. The VS Collective is meant to represent a departure from the brand’s previous focus on the traditional “Angels” models and promote a more diverse image which I applaud. And guess what? The Victoria’s Secret Fashion Show is back! After a break, the show returned with a fresh perspective, emphasizing diversity and inclusivity on the runway.

VS Models: Body Types

Most of the VS models are mostly an Ectomorph body type (or an ecto-meso combination). I’ve talked about how 2 out of 3 female body types can get bulky (especially from lifting heavy weights), and Ectomorphs are the ones that will be the least likely to do so.

Key Components of a Victoria's Secret-Inspired Workout

Many Victoria’s Secret models emphasize a mix of different exercises to work various muscle groups and prevent boredom.
Cardio workouts, such as walking, swimming, running, cycling, and jumping rope, are often incorporated to improve cardiovascular fitness and burn fat. Low-intensity cardio like walking is known to burn fat.
Strength training is crucial for building lean muscle and speeding up your metabolism. VS Angels may focus on both bodyweight exercises and weightlifting to target different muscle groups. Personally, I prefer to do mainly bodyweight training and occasionally use light weights. I used to feel pressured to lift weights but I found that lifting heavy made me too bulky for my own liking.
A strong core is essential for overall stability and posture.
Functional exercises that mimic real-life movements are often integrated into workouts.
HIIT workouts involve short bursts of intense exercise followed by periods of rest. These can be very effective for boosting metabolism and burning more calories even after you’re done exercising. HIIT workouts help you tone up quickly and increase your fitness. I know some women who want to achieve a lean and toned look tend to avoid HIIT since it bulks them up. Because of this, I have designed HIIT workouts that have all the benefits of HIIT but won’t cause any unwanted bulkiness.
Victoria’s Secret Angels are well known for their lean and toned legs and perky butt. It’s no wonder most models have a routine that is specifically designed for their legs and booty. Of course, all VS models also do a lot of full-body workouts to make sure they target all of the large muscle groups and get lean and toned all over (I’ll give you an exact example of a Victoria’s Secret full-body workout in the next section). But I definitely noticed that almost all of them have designed leg and booty days (more on those below). If you are interested in getting slim and toned legs, I have a FREE 7-day Lean Legs Challenge that you can try. You can join by clicking the link on the button below.
When you engage in strenuous exercise, especially resistance training, your muscles experience tiny tears or damage. During the recovery phase, your body repairs these micro-tears and adapts by making the muscles stronger to better handle the stress they were subjected to. Rest and recovery are essential components of an effective fitness routine. Models often prioritize getting enough sleep and also engage in activities like stretching and foam rolling. They make sure to include rest days into their routine.
Consistency in both workouts and healthy eating is key to seeing long-term results. Staying consistent will help you form healthy habits. Before major runway shows or photoshoots, VS models might intensify their workout routines and focus on specific areas to ensure they look their best for the event.
Many models emphasize the importance of a positive mindset and a healthy relationship with their bodies.

Mindset and Self-Love

Jasmine may have a drop-dead gorgeous body, but she doesn’t think that’s the reason for feeling and looking great. If that’s dressing in a certain way, great. If it’s trying something new because your current workout doesn’t feel right, do it! Know that your body will change with your hormones, mood, age, and activity level. Everybody will experience these changes in some degree. It all comes down to self-love.

Jasmine is clearly very dedicated to her work and her health. Everyone’s body is different. What might work for you may not work great for your friend. If you’re gaining more muscle than you would like, then reduce your weights and increase your cardio.

Wellness Philosophy

What wellness means to me: It’s about being the best version of yourself and not comparing yourself to others.

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