Selena Gomez Workout Routine and Diet Plan

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Selena Gomez, a familiar name since her childhood days, initially gained recognition through her role in Barney and Friends. We’ve witnessed her growth from Disney Channel to becoming the smart, young, and gorgeous woman she is today. However, being in the entertainment industry exposes one to both the positives and negatives. Selena has faced scrutiny regarding her body image, enduring body shaming and media trolls.

Despite having a seemingly perfect body structure throughout her career, she didn’t let the criticisms affect her. Instead, she boldly embraced herself, consistently sharing messages of self-love and acceptance. Selena has been transparent about her struggles with both mental and physical health, openly addressing her battles.

In an interview, she candidly discussed her condition, Lupus, stating, “As many of you know, I revealed that I have lupus, an illness that can affect people in different ways. I’ve discovered that anxiety, panic attacks, and depression can be side effects of lupus, which can present their own challenges.”

*Selena Gomez’s before and after transformation.*

To maintain her health after an injury, Selena sought the assistance of her longtime trainer, Amy Rosoff Davis. Amy accompanied her wherever she traveled, including during her tour for the album “Revival.”

Now that she’s in top shape, we’ve compiled a detailed account of Selena’s diet and workout routine. She’s been thriving, and everyone is curious to learn her secrets!

But before we delve into her secrets, let’s take a look at her body statistics:

Selena Gomez Body Measurements

Height: 165 cm (5’5”)
Weight: 125-130 lb
Bust: 34”
Waist: 24”
Hips: 36”
Date of Birth: July 22, 1992
Age: 31 years (as of 2023 )

Selena Gomez’s Diet Plan and Nutrition Supplements

In the past decade, Selena took a proactive step to address her unexplained weight gain. In 2015, she enlisted the help of Amy Rosoff Davis, and ever since, she has been dedicated to sculpting her body through rigorous workouts. Recognizing the importance of holistic health, she also made a conscious effort to focus on her nutrition.

Talking about her diet strategies, Amy states:

About the quality of food, Rosnoff states,

“I am all about focusing on good-quality fresh ingredients. Real food is so much yummier than something that comes out of a box or bag. I recommend going to your local farmers market or trying to buy organic veggies and fruits and hormone-free/grass-fed meat at the grocery store.” Additionally, she emphasized, “I personally think learning a few basic skills in the kitchen is super beneficial to your waistline. When you know what goes into your food, you are more likely going to make better choices.”

Here’s the sample diet of what Selena is likely to eat every day, but of course, her schedule changes every other day.

Breakfast

Avocado toast and green juice.
Breakfast burrito
Rice cake and peanut butter with sliced apple.
Bagel and cream cheese.
Seldom, she also likes to have eggs, beans, avocado, rice, and chorizo or just some full-fat Greek yogurt with granola.

Lunch

She likes to have a pretty basic lunch with protein and veggies. She does not neglect carbs completely.

Plain chicken salad
Chicken or turkey sandwich with lettuce slaw.
She also likes to have rice & beans.
Tacos
Or a simple salad with beans, turkey, and avocado is also a good option.

Dinner

Like we said before, she loves Mexican food and her dinner is almost always Mexican. She likes to have:

Mexican Food
Roast Chicken with Pasta and veggies
Salmon and veggies
Salmon or Chicken Teriyaki bowl with some rice for carbs, avocado for a dose of healthy fat and cucumbers.
She loves to have a good sushi platter for dinner too.

“I’m all about eggs, yogurt, anything teriyaki, and Asian style, and sushi; so this seems like a diet I can get behind”, she said.

Snacks

Selena’s favorite snacks include tortilla chips with a side of salsa or guacamole. She also loves popcorns or chicken salads.

Once in an interview, she said that she loves to dip her popcorns in pickle juice. She got some pretty weird choices when it comes to food.

Hydration

Hydration plays a crucial role in keeping Selena Gomez’s body in top shape. Her trainer ensures she stays well-hydrated, encouraging her to consume plenty of water daily. Selena, to make it more enjoyable, occasionally adds a touch of flavor to her water with ingredients like cucumbers, lime or lemon, and herbs. She’s fond of experimenting with detox water recipes, making the act of drinking water much more enjoyable.

Selena Gomez’s Supplements

Since her major surgery, it is important for her to fill up on supplements which makes her body recover faster. This is the list of supplements that she takes:

VITAMINS A, C, AND E

Vitamins A, C, and E are known to be great antioxidants for the body and help with strengthening the immune system.

VITAMIN D

Vitamin D is necessary to absorb all the other vitamins and minerals from the body.

CALCIUM

Post her surgery, calcium has become an important supplement for Selena. Due to medications, she has an increased risk of osteoporosis which causes the weakening of the bones.

VITAMIN B-12

Lupus is also associated with a deficiency of this vital vitamin.

Selena Gomez’s Workout Routine

Selena Gomez’s trainer’s 45-minute workout.

Selena Gomez doesn’t stick to a specific type of workout; instead, she likes to mix things up. In the same interview, Rosoff shared insights into her workout routine.

“Never let your body get bored. Selena has been doing cardio, Pilates, and various types of yoga.” This indicates that Gomez’s workouts are diverse and enjoyable every time, avoiding monotony. It keeps things interesting for her, and she stays committed to her routine.

Amy went on to elaborate on the components of Selena’s fitness routine, which remains consistent across each workout session.

Here’s one:

Stretch a lot. Amy makes sure that Selena stretches before and after her workout. According to her, it has helped Selena a lot with her flexibility. Just to save some time, she also stretches while practicing for her music too.

Sweat it out. Amy recommended Shape House for Selena which is an urban sweat lodge. Here, the clients are supposed to lie down for an hour under infrared light and it helps enliven the skin. According to Shape House staff, a session usually burns between 800-1600 calories. The infrared is supposed to make people sweat that helps in opening up their pores and cleaning them out.

“I don’t really know how I feel about this, but I’m also naive to the subject of human sweat burritos…”, said Selena.

Gomez is active on her social media and posts a lot of pictures with her friend where they are often seen indulging in activities like bike riding or hiking.

For her, it seems like it is not about going to the gym, but rather move your body as much as you can.

Here are a few more tips which Selena and her trainer shares that helps Selena develop a positive mindset for her body image:

No weighing. “I’ve never weighed her,” Amy said. “I don’t believe in scales — I just don’t think it’s healthy.” However, since, she and Selena workouts together she can make out the differences in her body. “I can definitely see the difference, and other people can too,” she said. “But ultimately, a body that eats well and works are going to look better because it’s healthy.”

*Selena doing pilates with her trainer.*

Selena trains for at least 5 days a week and that’s because her routine includes group sessions that are done inside a studio. However, there are some other activities present too which involve going outdoors.

Selena Gomez Primary Workout/Training Routine

Selena does not do a lot of strength training but she loves Pilates, Yoga, and cardio. She usually gets herself into these classes at least 3 times per week.

She does a variety of cardio exercises which includes:

HIIT workout: High-Intensity Interval Training
Steady Cardio: Running on Treadmill, Rowing Machine, Stair Master or Elliptical for 40-60 minutes.
Hiking and other outdoor activities can be done for 45-60 minutes. Since outdoor activities do not get monotonous, you can do it for a more amount of time.

Selena Gomez Workout Routine: Secondary Training

Although the majority of Selena’s workouts take place in a studio, there’s a daily routine she adheres to diligently — tracking her steps. Her goal is to walk 10,000 steps each day.

By keeping tabs on her steps, she ensures she remains active throughout the day.

Here’s a comprehensive routine list that outlines Selena Gomez’s workout schedule.

Day 1: 20 min circuit

Warm-up
Jogging either on a treadmill or on the running track
Squats
Lunges
Jumping jacks
She ends her workout with basic stretches

Day 2

It is a 20-minute circuit that she follows which includes:

Warm-up
Squats
Lunges
Push-ups
Crunches
Jogging
Stretches

Day 3

On day 3 she extends her time from 20-30 minutes to a full one-hour workout.

Warm-up
Circuit training

Day 4: 60 minutes

Day 4 is about pilates

Warm-up
Pilates

Day 5

Day 5th is the rest day for her.

Day 6

After a whole day of rest, day 6 is about one hour of a workout again.

Warm-up
Yoga
Meditation because mental health is important for her too.

Day 7

Sunday is a rest day for her.

In response to inquiries about the workout frequency in terms of total sets and reps, Selena’s trainer, Amy, suggested, “I’d recommend 30 punches forward and back, 30 punches up and down, and then 30 combos. So, up, down, in, and out. That’s averaging about 100. Every week is different. Some weeks, Selena books five workout sessions, and some weeks we can only see each other three times. So, I would recommend anywhere from three to five times a week.”

For abs, Selena does pilates but aside from it, there are abs workouts that she includes. Amy says,

“We incorporate a lot of plank exercises, and I like to mix it up with various plank variations. It’s not just about holding a basic plank; we add movements like tapping the opposite arm to the opposite shoulder, pulsing by lifting and lowering one leg, or transitioning from elbows to hands with hip tilts. The key is to start with a proper plank, ensuring your shoulders are aligned over your wrists, hips are low, weight is in your heels, and you’re not arched but maintaining activation in your core. Pull your belly button up to your backbone, establishing a solid foundation,” she explains.

Amy believes that variation is the key and she also applies it to her plank workout too.

“Here’s a move for you: lift your right arm and tap it to your left shoulder while holding a plank. Keep those hips steady, then switch to the opposite arms,” she explains. “Aim for around 40 shoulder taps, really focusing on stabilizing those hips. It works wonders for pulling your abs up towards the core and spine.” Amy also throws in a leg pulse variation, advising, “Now, lift your right leg, cross it behind and over your left leg, and pulse it up in the air and back down. Give me 30 reps on one side before switching.”

Amy places a significant emphasis on cardio workouts for Selena, aiming for at least 3-4 sessions per week. The cardio routine offers versatility, with options ranging from treadmill sessions to outdoor activities. Despite the joint workouts, Selena’s fitness regimen undergoes frequent adjustments based on the demands of her career.

Amy elaborates on the adaptability of Selena’s workouts, stating, “When we were touring, some days we were flying all day, and some days we had four days off and we would go hiking and then go to the gym. So, with her lifestyle adjusting, we were always just trying to incorporate as much fitness and cardio in as possible. There was a lot of jet lag, and working out is a great way to deal with jet lag.”

The final piece of advice from Amy is a universal one: LISTEN TO YOUR BODY. She emphasizes, “Listening to your body is a big thing of mine. Pushing it when you can push it, but also really knowing when it needs to rest or maybe just doing a yoga class or a stretch session.” Amy underscores the importance of incorporating yoga into the routine, adding, “I incorporate yoga into almost every session as well, so Selena definitely gets her share of downward dog and stretching.”

This encapsulates the fitness routine that Selena follows under the guidance of her trainer, Amy.