Kelsea Ballerini, the four-time Grammy-nominated country artist, prioritizes a balanced and adaptable approach to her health and wellness. Her routine is not just about workouts and diets; it’s a holistic lifestyle that incorporates mental well-being, relationships, and mindful practices. Ballerini emphasizes listening to her body and adjusting her habits based on her current season of life, whether she's touring or enjoying downtime at home.
Coffee and Morning Rituals
Like many of us, Kelsea relies on her morning coffee to kickstart her day. She admits to being in "full gremlin mode" until she has her java. Ballerini is a "two-cup-a-day kind of girl" and has even partnered with The Original Donut Shop Coffee to launch her "Ballerini Blend," a vanilla-flavored coffee inspired by her favorite coffee treat. If she's not drinking black coffee, she enjoys adding a little something sweet, like a vanilla latte, to make it feel special. To optimize her salt absorption, Ballerini adds electrolyte powder to her water in the mornings. Once she's done getting her day started off right with a bit of protein and salt, she likes to indulge in a cup of coffee.
Diet on Tour: Fueling Like an Athlete
When Ballerini is actively touring, she approaches her diet with the mindset of an athlete. “I have to make sure I get enough protein, enough caffeine, the nights are longer,” she says. She focuses on consuming enough protein and caffeine to sustain her energy levels during long nights on stage. While she avoids eating a huge meal right before performing, she always has a "good carb" waiting for her backstage. “I’m like a monster when I get off stage,” she jokes, craving pasta to replenish her energy.
Diet Off Tour: Listening to Her Body
When not on tour, Kelsea enjoys a more relaxed approach to food. “I cook a lot more, I’m less about a routine and more about just listening to my body,” she says, a lesson she's learned as she's gotten older. She emphasizes the importance of understanding what works best for her body and adapting her diet accordingly. A typical day at home might include a chili crunch salmon dish, made with chili crisp condiment, honey, and coconut aminos as a glaze, accompanied by vegetables and bone broth rice.
Shared Culinary Experiences
Kelsea also enjoys cooking with her partner, "Outer Banks" actor Chase Stokes. When they're in Charleston, Chase takes over the cooking duties, impressing Kelsea with dishes like homemade chimichurri skirt steak. However, when they're at Kelsea's home in Nashville, she takes charge in the kitchen, perfecting her spicy rigatoni recipe. “My last name is Ballerini! I gotta get good at this stuff. I’m trying to nail my Italian dishes!” she exclaims.
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Workout Routine on Tour: Staying Active on the Road
Even while touring, Kelsea makes it a priority to stay active. She enjoys exploring local cities by walking around, which also serves as a form of exercise. When she can't explore, she hits the gym. In a recent Instagram post, she shared a glimpse of her on-the-road workout routine, featuring the thruster, a full-body exercise that builds overall strength, tones muscle, and improves flexibility.
The Thruster Exercise: A Full-Body Power Move
The thruster is a highly effective exercise that targets multiple major muscle groups, including the legs (quadriceps, hamstrings), glutes, core, and shoulders. It combines a squat with a push press, developing strength and power in both the lower and upper body. According to experts, the thruster requires precise timing and coordination, transitioning from the squat to the push press in a fluid, singular movement.
To perform a thruster, start with a squat, stand up strong and balanced, and then move straight into an overhead press. As you progress, speed up the transition from squat to press. Thrusters can be used at the beginning of a workout for strength and power development or for conditioning, as they are a challenging full-body movement when performed for volume or time.
If you're new to thrusters, there are modifications to try. For power, use lighter weights and keep the reps below five, focusing on driving up strong and finding speed in the squat to push press motion. For strength, use rep ranges from five to eight.
Workout Routine Off Tour: Pilates and Listening to Her Body
When she’s not touring, you can find her rolling up the welcome Pilates mat and, overall, prioritizing listening to her body.
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80/20 Approach: Balancing Health and Enjoyment
Kelsea follows an "80/20" approach to health, focusing on being mindful 80% of the time. This includes not only fueling her body and moving but also taking care of her mental health, relationships, and overall well-being. The other 20% is dedicated to enjoying life, which includes trying new activities like tennis.
Additional Fitness Activities
In addition to her regular workouts, Kelsea incorporates other activities to stay active and healthy. She enjoys walking on an inclined treadmill, which is great for muscles and circulation, and walking backward, which targets the butt and legs.
Mental Health and Body Image
Kelsea has been open about her past struggles with body image and an eating disorder. She emphasizes the importance of re-calibrating what it means to look in the mirror and feeling healthy and strong. Kelsea said her diet plans change based on whether she is touring or spending time at home.
Erin Oprea: Trainer to the Stars
Erin Oprea, known as the "Trainer to the Stars," has worked with Kelsea Ballerini and other country singers like Carrie Underwood and Kasey Musgraves. Erin has shared insights into training with Kelsea, noting that she is a hard worker who loves to laugh.
Kelsea's Go-To Ab Exercises
Erin has also revealed Kelsea's go-to ab exercises, which include:
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- Side Plank Dips: Start in a side plank on your right elbow, then dip your hips toward the ground (without touching) and bring them back up to neutral.
- Plank Hip Dips: Go into an elbow plank and dip your hips to each side, engaging your abs before your hips touch the ground.
- Leg Clap Sit-Ups: Lay on your back and sit up, bringing a straight leg up to meet you. Clap your hands behind your raised leg before returning your leg and upper body down to the ground and repeating with the other leg.
Erin stresses that abs are "truly made in the kitchen" and emphasizes the importance of increasing protein intake, moderating starch consumption, and incorporating strength training.
Kelsea's Red Carpet Looks
Kelsea undoubtedly wore her best red carpet look ever at the January 2025 Grammys as she rocked a minidress that featured layered tassels.