Kaia Gerber, the daughter of supermodel Cindy Crawford, has carved her own path in the modeling world. Known for her toned physique and dedication to wellness, Kaia's approach to diet and exercise is both inspiring and attainable. This article delves into Kaia Gerber's diet and exercise routine, drawing from interviews, social media posts, and insights from her trainer, Kirsty Godso, to provide a comprehensive overview.
Kaia's Holistic Approach to Wellness
Kaia Gerber's approach to health extends beyond just diet and exercise. It's a holistic lifestyle that incorporates mental and emotional well-being. She emphasizes the importance of listening to her body, prioritizing self-care, and finding joy in movement.
The Mental-Physical Connection
Kaia acknowledges the strong connection between mental and physical health. She reveals that some days, working out is the only hour of her day where she's doing something for herself and disconnecting from her phone. This dedicated time allows her to be present and in touch with herself, offering a smart indication of her mental and physical state.
Importance of Self-Care
Kaia has watched her mom, Cindy Crawford, wake up early to squeeze in a workout before a busy day, get to bed on time, and prioritize her own self-care.
Finding Joy in Movement
Kaia's fitness journey is not about punishing workouts or restrictive diets. It's about finding activities that she enjoys and that make her feel good. Whether it's hiking with her mom, biking with her family, or dancing at a concert, Kaia incorporates movement into her daily life in a fun and sustainable way.
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Kaia Gerber's Diet: Flexible and Balanced
Kaia's diet isn't about strict rules or deprivation. It's about balance, moderation, and enjoying the foods she loves. She doesn't shy away from indulging in her favorite treats, but she also prioritizes nutritious meals and snacks.
A Typical Day of Eating
While Kaia doesn't adhere to a rigid diet plan, she has shared insights into her eating habits. Here's a glimpse into what a typical day might look like:
- Morning: She usually wakes up early and makes a matcha. She also enjoys bagels on a regular basis and says that food matters to her, and she always wakes up hungry.
- Lunch: For lunch, Kaia likes to grab steak tacos at Cafe Habana Malibu. She also enjoys a Cuban-style banana split with caramelized plantains.
- Dinner: Kaia loves pasta, especially penne with vodka sauce.
Key Principles of Kaia's Diet
- Balance: Kaia's diet includes a variety of food groups, including carbohydrates, protein, and healthy fats.
- Moderation: Kaia allows herself to enjoy her favorite foods in moderation.
- Intuitive Eating: Kaia listens to her body's cues and eats when she's hungry.
- Hydration: Kaia drinks three Hydro Flasks of water a day.
Kaia's Favorite Foods
- Bagels: Kaia enjoys bagels on a regular basis.
- Tacos: She likes to grab steak tacos at Cafe Habana Malibu.
- Pasta: Penne with vodka sauce is one of her favorite meals.
Ectomorph Diet Considerations
Kaia is an ectomorph, a body type characterized by a naturally thin build and difficulty gaining muscle. Ectomorphs tend to have high metabolisms and burn carbohydrates quickly. Therefore, Kaia can get away with eating carbs on a regular basis. It is suggested that ectomorphs try to eat a relatively high amount of carbohydrates, some protein, and a little bit of fat. As with any body type, try to make sure the food your eating is healthy. I suggest sticking to whole grains and lots of fruits and vegetables.
Kaia Gerber's Exercise Routine: Strength and Variety
Kaia's exercise routine is a mix of strength training, cardio, and Pilates. She works with trainer Kirsty Godso to create a personalized workout plan that challenges her body and keeps her motivated.
The Kaia-Kirsty Dynamic
The relationship between Kaia Gerber and Kirsty Godso is more than just trainer and client; it's a partnership built on mutual respect, humor, and a shared passion for fitness. They met in a Pilates class in 2021, and they started working out together five times a week. Godso tailors workouts to Kaia's needs and goals, incorporating activities that challenge her both physically and mentally.
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Strength Training
Strength training is a cornerstone of Kaia's fitness routine. She focuses on exercises that target major muscle groups and build overall strength and stability. Trainer Kirsty Godso often shares snippets of Kaia's workouts on Instagram, revealing a focus on resistance training using cable machines and weights.
Kirsty Godso's Full-Body Circuit
Kirsty Godso shared a quick full-body circuit that will target the major muscle groups and get your heart rate up at the end with a quick cardio finisher:
- Resisted Glute Bridges: Lying on your back with your knees bent and feet hip-width apart on the ground. Feet should be arms length away from your hips. Place weights on hips (or do without weights) and actively press your feet into the floor to lift your hips up stopping when there is a diagonal line down from knees to hips to rib cage.
- Bird Dog with Row: Start on all fours with weight in one hand and then extend your opposite leg. Row weight up til it brushes past rib cage with elbow nice and high, and return to the ground. Keep hips nice and square to the ground the entire time.
- Lateral Lunge: Hold weight (if using) in a front rack position (on collarbone) and step generously to one side sitting hips down and back into a squat-like position whilst keeping the other leg straight and chest up. Push off the outside foot to drive back to starting position with control.
- Deadlift: Start standing with feet hip-width apart and shoulders back. With a soft bend in your knees, hinge at your hips and start to lower weights (or arms if using no weight) towards the ground - arms/weights should be close to your shins. Keep your back nice and flat as you hinge then drive your weight into your feet (especially heels).
- Forearm Plank with Knee Taps: Forearms under shoulders and back long and flat in a forearm plank position, squeeze your glutes, and keep your core tucked in as you gently lower and tap one knee at a time towards the ground. Go slow and work with your breath.
After the circuit, she does a quick Tabata finisher to get your heart rate up. Do the exercises for 20 seconds then rest for 10 seconds rest.
Cardio
Kaia incorporates cardio into her routine through activities like hiking, biking, and running. She enjoys hiking in Malibu with her mom and biking with her family along the beach.
Pilates
Pilates is another key component of Kaia's fitness regimen. She credits Pilates with strengthening her core, improving her posture, and enhancing her overall body awareness.
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Godso's Top Three Exercises for At-Home Use
Godso shared her top three exercises for at-home use:
- Glutes: Lay on the ground and press your feet into a wall with knees bent, stacked over your hips. Head is on the ground, and arms are resting by your side. Push your feet into the wall to lift your hips into a glute-bridge position, stopping when there is a straight line between knees, hips, and ribs, then slowly lower back down. Do 15 to 20 reps, three rounds.
- Posture: Stand against a wall with head, hips, and heels touching the wall, feet hip distance apart. Take your arms out into a goal-post position so elbows align with shoulders and forearms reach up the wall, pressing into it. Slowly, with control and using an inhale, try to slide your arms up the wall to straight, keeping the forearms as close to the wall as you can, then slide them back down with elbows driving toward your hips as you exhale. Try six to eight reps slow, two to three rounds.
- Core: Press your hands completely into the wall, and step your body back three or four feet so you’re on a diagonal to the wall, and come up onto your toes. Keep your spine long and straight, and while pushing generously through your hands into the wall, drive one knee at a time in toward your chest, then alternate.
Tips for Staying Motivated
Kirsty shared her tips to get you motivated:
- "If you find it overwhelming or stressful to make time in your schedule for workouts - simplify!” she shared. “Exercise should add more value to your life than stress.
- “Even a few minutes of sitting in peace drawing energy from the sun can completely change your state.
Kaia's Daily Routine: A Week in the Life
To further illustrate Kaia's commitment to health and wellness, let's take a look at a week in her life, as documented by the model herself:
- Sunday: Kaia spends the day at her parents' house in Malibu. She enjoys a hike with her mom and smoothies at SunLife. In the evening, her family makes homemade pizzas.
- Monday: Kaia wakes up at her own house and has a spoonful of sea moss gel. She works out with her trainer, Kirsty Godso, and then goes to Erewhon for a smoothie.
- Tuesday: Kaia is on set for a photoshoot. She showers immediately after work and packs her bag for a red-eye flight to New York.
- Wednesday: Kaia wakes up in New York and takes classes in Brooklyn. She does her makeup in the car and has dinner in the West Village.
- Thursday: Kaia has a Zoom call in the morning and then walks to her classes in Brooklyn.
- Friday: Kaia walks to Washington Square Park and meets up with friends. She goes to Via Carota for dinner and then attends a concert.
- Saturday: Kaia walks to get sandwiches in her pajamas and then showers. She has a Zoom meeting and then walks across the Williamsburg Bridge. In the evening, she goes to a play.
Key Takeaways from Kaia's Routine
- Early Mornings: Kaia often wakes up early to get a head start on her day.
- Physical Activity: Kaia incorporates physical activity into her daily routine, whether it's a workout with her trainer, a walk to class, or a bike ride with her family.
- Healthy Eating: Kaia prioritizes nutritious meals and snacks.
- Self-Care: Kaia takes time for self-care activities, such as reading, writing in her journal, and spending time with loved ones.
- Travel: She uses Laneige Sleeping Mask, and lathers that on her lips and go to sleep knowing she'll wake up in New York.