As one of the most recognized women in the world, Kate Middleton, the Princess of Wales, maintains a healthy lifestyle through a dedicated workout and diet routine. Like her sister-in-law Meghan, Duchess of Sussex, Kate has always been committed to wellness. Her commitment to health and fitness is evident in her radiant appearance and energetic presence.
Kate Middleton's Exercise Regime
It's widely known that the Princess is naturally very athletic and a big fan of spending time in the great outdoors - something she's discussed during interviews previously. Kate Middleton's exercise routine is rigorous, but she fits exercise in around her busy schedule. She understands the connection between physical and mental health.
Incorporating Fitness into a Busy Schedule
As a mother of three and one of the busiest women in the world, Kate Middleton makes time to work out. She has always made fitness a priority, and it really shows! Even with three young children and a busy lifestyle, she is able to incorporate weights and cardio into her day, even if it means running with the pram. She also likes to work out with her sister Pippa when the two of them are spending time together.
Favorite Workouts
Kate Middleton does a mix of cardio and weights. Though her workouts alternate all the time, her favourite technique is reportedly planking. In Kate’s workout routines, she always incorporates planking - normal front plank, side plank and prone sky dive plank - which is great for toning your tummy and tightening up your core.
Here are some of the workouts she loves:
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- Planking: Kate’s favourite technique is reportedly planking. In Kate’s workout routines, she always incorporates planking - normal front plank, side plank and prone sky dive plank - which is great for toning your tummy and tightening up your core.
- Gym Sessions: The Princess is reportedly also a fan of CrossFit and yoga, makes time to go for a run most days, enjoys cycling, and does most of her workouts without a personal trainer. She hits the gym hard, preferring the swanky Harbour Club in Chelsea (where her mother-in-law, Princess Diana, was also a member).
- Tennis: Not only is the princess a regular at Wimbledon (and a patron of the Lawn Tennis Association), but she also seems to be a dab hand with a tennis racket herself. She even once teamed up for a game alongside champion Emma Raducanu. She has her own court at Anmer Hall, which it's reported she frequents daily with her children when they're staying in their Norfolk residence.
- Running: From an early age (it's reported that Kate was a fan of cross country at school) both Kate and her sister, Pippa Middleton have enjoyed running, something that no doubt helps her to stay fit and healthy. It's a perfect solo/group sport for getting a nice cardio hit in too.
- Skiing: Even on holiday, Kate is keen to stay active - she and Prince William have been on multiple skiing trips together over the years, with the princess thought to be a very competent skier.
- Trampolining: The Princess revealed that she likes to join in with her royal offspring when jumping on their trampoline, sometimes before the school run.
The Importance of Strength Training
These days, however, strength training and improving muscle mass are where the wind is taking fitness lovers, and for good reason. It's not just about toning muscle and achieving a certain look, it's physiologically vital to improve muscle strength and focus on weight training in any exercise regimen for a multitude of reasons.
Fitness coach Kate Rowe-Ham tells HELLO! that while strength training is beneficial at any adult age, it's particularly important because we lose muscle the older we get. "We naturally lose muscle mass (a condition known as sarcopenia) and bone density primarily through midlife and beyond, so strength training is critical." She advises doing weight training exercises three times a week.
Kate Middleton's Diet
Kate Middleton enjoys a healthy and hearty diet. She looks amazing, thanks to her diet and workout routine. From her porcelain skin to lean physique, the Princess of Wales is living proof that beauty comes from within as she mindfully considers her daily eating habits.
What Kate Eats in a Day
While we don’t know everything Middleton eats on a daily basis, Hello! reports that the average day for Kate Middleton involves these foods.
- Breakfast: The Princess of Wales is reportedly a big fan of slow-burn energy oats to fuel up before attending royal events or undertaking exercise. Aside from oatmeal, the Princess also kickstarts her morning with a classic green smoothie. She’s known to blend her own antioxidant-filled drinks, mixing kale, spirulina, matcha, spinach, romaine and blueberries together to maintain a clear and bright complexion. Kate reportedly avoids dairy and “drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, lettuce, cilantro and blueberries”.
- Lunch: Kate typically favours a light lunch, one which is abundant in raw ingredients and is vegetarian - much like sister-in-law Meghan Markle. Her go-to midday meal is an antioxidant-rich watermelon salad, which sees the juicy fruit mixed with avocado, onion, cucumber and feta cheese - healthily combining sweet flavours with savoury ingredients.
- Snacks: To tide her over, Kate also likes to satisfy hunger cravings with healthy snacks. Between meals, Kate nibbles on raw fruit and vegetables - as well as the superfood, goji berries. She once told a child at Great Ormand Street hospital that she ate lots of olives when she was little - so it’s likely she still partial to the cholesterol-lowering snack.
- Dinner: On top of her healthy breakfasts and dinners, reports say Kate turns to hearty meals for dinner. After a day of mainly plant-based and raw foods, Kate prefers to indulge in a hearty traditional English supper or nourishing carb-dense meals. Her go-to recipes include roast chicken, curry and soups. She often eats roast chicken for dinner, which is Prince William’s favourite meal, and is said to enjoy cooking pizza, pasta and baking cakes with their children.
- Dessert: The family’s previous chef, Darren McGrady, previously revealed that the classic British sticky toffee pudding is her favourite sweet. She’s also a G&T fan, as Prince William often pours her a gin and tonic tipple after they’ve put their children to bed.
Diet Principles
Kate is a lover of whole foods. It’s been her go-to diet for after each of her pregnancies. I must point out though that Kate isn’t on this diet all the time. But even when she’s not on the Dukan diet, she still follows a strict nutritious program on a regular basis. In fact, Kate has a widely-reported affinity for the ‘Dukan Diet‘.
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Kate Middleton's Morning Routine
According to reports, Kate wakes up sometime between 6.30am to 7am. A former cleaner at Buckingham Palace, Anne Simmons, told Edit Suits that Kate is ‘incredibly organised’, adding ‘no chaos, no luxury overload - just a handful of carefully chosen steps that she clearly trusts. Simmons said she’ll then splash her face with cold water, and add a few drops of argan oil onto her hair (The Ordinary is her go-to brand, apparently). Next, she uses a light moisturiser before enjoying a moment of stillness before the chaos of the day begins. Kate would ‘often sit by the window with a cup of tea for five minutes’, added the ex-royal cleaner, with ‘no phone, just silence.’ The final step is a minimal makeup routine. ‘She wasn’t doing a full face,’ revealed Simmons. ‘Just concealer, maybe a bit of blush. Kate then gets her children up (George, Charlotte and Louis) to get them ready for school. While preparing the children’s breakfast, Kate allegedly loves a green smoothie made with spirulina, spinach, kale, matcha and blueberries.
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