Olivia Rodrigo, the pop sensation known for her chart-topping hits and relatable lyrics, has captured the hearts of millions worldwide. Beyond her musical talent, Rodrigo is admired for her dedication to self-care and a balanced lifestyle. This article delves into Olivia Rodrigo's diet and workout routine, exploring her approach to fitness, nutrition, and mental well-being.
Olivia Rodrigo: A Rising Star's Balanced Lifestyle
Olivia Rodrigo is always busy, whether she’s writing her new studio album, performing her record-breaking hits, or hanging with friends like any normal teenager. As a rising star in the entertainment industry, she balances her successful music and acting career with self-care and relaxation. Despite living a fairly private life, the “spicy Pisces” likes to keep it real with her fans about what she’s up to.
Diet: Emphasizing Hydration and Wholesome Foods
Olivia Rodrigo’s diet reflects her emphasis on hydration and wholesome foods. She primarily follows a plant-based diet, filled with colorful veggies, fruits, and lean proteins. Her Filipino heritage plays a significant role in her food choices, and she often incorporates traditional Filipino dishes into her meals. This connection to her roots adds flavor and depth to her diet.
A Typical Day of Eating
- Breakfast: Olivia loves a hearty avocado toast! Take a slice of whole grain bread and generously top it with creamy smashed avocado. Add some halved cherry tomatoes for a burst of sweetness, and season it with a pinch of salt and pepper. For a gourmet twist, drizzle a little balsamic glaze on top. This breakfast is not only packed with healthy fats but also keeps you satisfied and energized for the day ahead! She starts her day by eating a little breakfast. In the morning, Olivia says, “I start my day by eating a little breakfast and getting started on my schoolwork.”
- Lunch: For lunch, fuel up with a nutritious quinoa salad. Combine cooked quinoa with black beans, sweet corn, and diced bell peppers for that crunch. Drizzle a lime vinaigrette over the top for a zesty kick that brings all the flavors together.
- Dinner: End your day with a colorful vegan stir-fry! Sauté a vibrant mix of vegetables like broccoli, bell peppers, and carrots, along with some tofu for protein. Toss it all in a delicious soy sauce and ginger glaze, and serve it over brown rice or your favorite noodles.
Rodrigo’s Food Preferences
During an interview with Vogue, Olivia revealed a few of her favorite foods, starting with bacon, which is part of her self-care routine. “I wake up and make my little matcha and I make bacon for myself, and then I sit at the piano and try to write something, even if it’s s**t,” she told the magazine. She added that “almost every night before a show” she has a turkey sandwich and she loves baking banana bread and whipping up Cacio e Pepe. And her fast food orders? “I love a good McDonald’s oatmeal. I also love an In-N-Out double-double cheeseburger with a Neapolitan shake,” she said.
Indulging in Treats
While Olivia maintains a wholesome diet, she also believes in treating herself! Whether it’s a slice of tasty vegan pizza or a sweet dessert, she reminds us that enjoying life is an essential part of a balanced lifestyle.
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Workout Routine: Cardio, Strength Training, and Flexibility
Olivia Rodrigo’s workout routine is just as dynamic as her music! She emphasizes a blend of cardio, strength training, and flexibility to keep her body fit and healthy.
Cardio
Olivia loves incorporating high-intensity cardio into her routine. Think fun stairmaster workouts that elevate her heart rate while keeping things exciting! These sessions not only help burn calories but also improve her endurance. Additionally, Olivia enjoys playing tennis, which is a fantastic way to combine cardio with agility and coordination. She enjoys pounding the pavement. Though she confessed to being “a terrible runner” it’s “the thought that counts,” she told Teen Vogue in an interview. Running is a great workout for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” explains Mayo Clinic.
Pilates
Pilates is a staple for Olivia, helping her develop and maintain a strong core while toning her stomach. This not only builds strength but also enhances flexibility and posture, making it a perfect addition to her fitness regimen. Olivia is a fan of Pilates, which she does with her BFF Madison Hu. According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body’s inner core while increasing its flexibility resulting in improved overall health.
Strength Training
To build strength and tone her muscles, Olivia mixes in strength exercises, often using bodyweight movements or light weights. This not only enhances her overall fitness but also helps her maintain that strong, healthy physique. Back in 2020, she shared a few details about her at-home wellness routine, telling Teen Vogue that her quick workout routine consists of an ab workout and a long run. Rodrigo is proof that you don’t need a fancy personal trainer to hit your fitness goals - you just need a clear space, a workout mat, and about 15-30 minutes to activate your muscles on a regular basis. It may feel challenging at first, but you’ll notice that the exercises get easier over time as your form and stability improves with your strength. The best part is, you can pull up this ab routine at any time, whether you’re at home or in a hotel, touring the world like Rodrigo.
Flexibility
Flexibility is key for any fitness routine, and Olivia knows it! She emphasizes stretching and recovery to keep her body flexible and injury-free, which is so important for performing at her best.
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Olivia's Ab Workout Routine
Here is Olivia's ab workout routine:
- Crunches: Wake up your ab muscles up with classic crunches before you get into some of the more challenging moves. Make sure your back is flat, with your legs bent and feet firmly on the ground, so you don’t strain your back. Lift your upper body up by squeezing your abs into a crunch and keep your core tight as you lower your head down for the full range of motion for 50 reps.
- Cross Crunches: Staying in the crunch position, lift your chest and bring your right elbow to your left knee in a twisted movement. After laying back down, repeat on the left side, for a total of 30 counts. You’ll feel this on your upper abs, which will help you tone the muscles on your waist and around the rib cage.
- Leg Raises: Next, lay your upper body flat on your mat and place your hands behind your head for support. Lift up with your chest (not your neck) for a burn on your upper abs, and then tighten your lower abs to swing both legs up. Keep the tension in your core on the way down to get the benefits from the full range of motion, and repeat 20 times.
- Russian Twist: This next move will feel like you’re targeting your waist with a challenging twist motion. With your legs bent and butt planted firmly on the floor, lean back to activate your ab muscles. Then, move your hands to your right side, then left, almost touching the ground as you turn, repeating for 20 counts.
- V-Ups: Next, lay flat on the ground and use your core to pull your whole body into an elevated crunch position. Your legs will bend, lifting off the ground, as your upper body comes to meet them in a “V” shape, with your arms extended horizontally for balance. Repeat 20 times.
- Plank Twist: Burn out with plank variations for the last two steps. In a plank position, use your arms and upper body for stable support, and twist your hips to either side so that they almost touch the ground on the drop. After 20 counts, you’ll feel this on your obliques, which will help carve out your waist. If this is a little too challenging, you can also do this move from a knee plank position.
- Plank: Finally, finish the workout with a classic plank for 40 seconds. Make sure you’re squeezing your abs tightly to keep your balance and get the most impact.
Hiking
During a recent trip to Hawaii, Olivia went for a hike. “Hiking is one of the best ways to get exercise. No matter what type of trail you find yourself on, hiking is a great whole-body workout-from head to toe and everything in between,” says the National Parks Service. Some of the physical benefits include building stronger muscles and bones, improving your sense of balance, improving your heart health, and decreasing the risk of certain respiratory problems.
Prioritizing Mental Health
Olivia prioritizes her mental health. During an interview with CBS Sunday Morning for Mental Illness Awareness Week, she revealed that therapy has been “life-changing” for her. “I hadn’t really started going till I was like, 16,” she said. “That was a really big, life-changing moment. I’ve learned so much about myself.” She continued: “Sometimes people are like, ‘Oh, you don’t need that. You have so much. Your life is so great. What are your problems?'” Olivia said. “I think that’s definitely a thing that sometimes older people can do to younger people, too - kind of trivialize what they’re going through just because, you know, ‘Ah, they’re fine, they’re just kids. They’ll get through it.’ But it feels so real when you’re in it.
Self-Care Practices
One of Olivia’s top self-care health habits? “I love a bubble bath,” she confessed during Vogue’s 73 Questions. How can baths do your body and mind good? They have been linked to better sleep and even found helpful to minimize anxiety and depression.
The Weight Loss Journey
The weight loss journey that Olivia Rodrigo embarked on was not just about shedding pounds-it was about embracing a healthier lifestyle, making self-care a priority, and finding balance in her demanding career. It stemmed from a deep personal realization. “I was constantly on the road, working long hours, and I wasn’t really paying attention to my health,” she shared. “I wasn’t eating well, and I wasn’t taking the time to focus on me. After a while, I felt tired, stressed, and disconnected from my body. Olivia had always been a naturally slim person, but the physical toll of her relentless schedule and her mental exhaustion had left her feeling drained. It was time to make herself a priority. “I didn’t want to feel burnt out anymore. For Olivia, the shift toward a healthier lifestyle was about more than just a number on a scale-it was about creating long-lasting habits that would make her feel better inside and out. She began with a plant-based diet, something that she had been considering for a while but never fully committed to until 2024. “I’ve always loved vegetables and fruits, so it just felt like a natural choice for me. Her meals started focusing on lean proteins like tofu, quinoa, and lentils, alongside an abundance of vegetables. “I wasn’t looking for a quick fix, like a fad diet. I wanted to adopt a sustainable way of eating that would give me energy and help me feel better,” she emphasized. While some might assume that eating plant-based would be restrictive, Olivia found it liberating. “It’s so fun experimenting with plant-based meals. Olivia also made sure her diet was well-balanced, incorporating healthy fats like avocado, nuts, and seeds. These choices weren’t just about weight loss-they were about nourishing her body and feeling better mentally and emotionally. “When you eat well, your body feels different. As for exercise, Olivia focused on keeping things fun and flexible. She wasn’t interested in punishing herself with endless hours at the gym. Instead, she embraced Pilates, dance, and regular cardio workouts that she genuinely enjoyed. “I love dance-it’s not only great for cardio but it’s also something that makes me feel free. But Olivia’s workouts weren’t just about burning calories. “I wanted to feel strong, not skinny. I wanted to build muscle and feel like I could do more physically, whether it was jumping around at a concert or just taking a walk,” she shared.
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Mental Aspect
What stands out about Olivia’s weight loss journey is how she openly acknowledges the mental aspect of her transformation. As an artist constantly in the public eye, she knows all too well the pressure that comes with external expectations. “I’ve always struggled with balancing my mental health and the demands of being in the public eye. After a while, I realized that the pressure was affecting how I felt about my body,” Olivia shared candidly. “I wasn’t going to let that be my driving force anymore. To keep her mind clear and focused, Olivia made time for self-care and relaxation. Whether it was indulging in a calming skincare routine, spending time with close friends, or simply listening to music she loved, Olivia found ways to decompress and give her brain the rest it deserved. “I didn’t want to just focus on looking good-I wanted to feel good, too. She also leaned into therapy and meditation to help maintain emotional balance during her journey. “Therapy really helped me process all the pressure and expectations that I faced, and it taught me how to be kinder to myself,” Olivia revealed.
Results
By 2024, Olivia had lost 30 pounds, but the physical changes were just part of the story. “The weight loss was definitely noticeable, but the most important part for me was how I felt-stronger, more energized, and more connected to my body,” she said. Fans couldn’t help but notice the change too, and many of them praised Olivia for her natural, glowing energy. “She looks so confident and healthy! But Olivia was quick to remind her followers that her transformation was more than just about losing weight. “I’m not interested in being skinny or fitting into any standard of beauty. I just want to feel good and be healthy,” she said.
Olivia's Advice
Olivia encourages focusing on creating a balanced lifestyle that includes good food, regular exercise, and mental well-being.
- Do what you love: Whether it’s dance, Pilates, or running, find exercises that make you feel happy.
- Prioritize mental health: “It’s not just about losing weight-it’s about feeling mentally clear, calm, and happy in your own skin.
- Be consistent: “Small, consistent changes over time lead to long-term results.