How To Train Like A Victoria’s Secret Model

The Victoria’s Secret Fashion Show in New York this year was nothing short of incredible, per usual. These women work so hard to sculpt their bodies in order to be in prime shape for this show, and it always motivates me to want to eat cleaner after seeing them on the runway. So, what exactly are they eating to maintain their physiques?

Stephen Pasterino

Stephen Pasterino is a trainer in New York that got Blanca Padilla and Nadine Leopold in shape for the annual runway show in Shanghai last year. He explains his workout as, “It’s like if Pilates and TRX had a baby.” As hardcore as his workouts may be, his eating plan is actually the opposite of being left to starve.

sliced avocado
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His nutrition is focused on sustainable, long-term care of the body, with a focus on foods that get rid of inflammation and bloating by aiding in digestion. He says to focus on three main courses with the occasional dessert every now and then, but completely avoid snacking. Pasterino starts each day off with a light breakfast, followed by normal-portioned lunch and dinner, with breaks of three to six hours in between them. And, the golden rule is to never eat three hours before bedtime.

What To Eat

As for specific foods to blend into your diet, Pasterino recommends lots of green vegetables, like asparagus and spinach, healthy fats and oils, like avocado, good carbs, like quinoa or sweet potato, fiber (flax seed) and tons of lean protein, such as fish. Besides adding these foods, the trainer recommended to avoid prepackaged items and to cut out dairy altogether, as it causes a lot of bloating and there are other options, such as almond milk, out there.

Pasterino was huge on the not-eating-foods-that-cause-bloating part. In fact, the models ended up cutting out bananas, broccoli, cauliflower, kale, nut butters, salt, and eggs as they near the show because they take much too long to digest. Cutting these items also helps with reducing water retention.

A Typical Day

Pasterino shared what a typical day in the life of one of these models may look like with the press, and it goes like this:

two sliced citrus fruits
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  • Shot of apple cider vinegar
  • Half avocado
  • Half grapefruit sprinkled with cinnamon


  • Green salad with vegetables and protein


  • Healthy carbs
  • Side of steamed vegetable with lean protein

Note: All of these meals are cooked without salt. Herbs, lemon and olive oil are used to give the food flavor.

Basic Needs

Dr. Charles Passer, a well-known nutritionist, also shared his health plans implemented on the models. Passer recommends 7-9 hours of sleep and 2-4 liters of water a day. He also thinks it’s important to reduce stress and says to manage it by meditating, getting a massage, taking a bath, or going for a walk.

young woman doing yoga in lotus pose
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In terms of restrictions, Dr. Charles Passer says to cut out all sugar, processed foods, alcohol and carbs (unless consuming the carbs before heading to the gym). Though he can’t speak for everyone, a rough guideline of what to consume is:

  • Proteins: Protein powder, shellfish, poultry, fish, whole eggs, meat
  • Fats: Olive oil, nuts, avocado, chia/flaxseeds, coconut oil
  • Pre-workout carbs: Rice, winter squash, sweet potatoes, oats quinoa, fruit
  • Passer also recommended to avoid anything that causes bloating, such as dairy, processed foods, sugar, and gluten.
seeds on white plastic spoon
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Though Victoria’s Secret really customizes each routine toward the specific person and different needs, this article can serve as a guideline to you as you work on your New Year’s Resolution this year or maybe just getting ahead of that holiday weight gain spectrum. Until then, I wish you luck on your journey to a healthier, happier you.

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