Home Health Tips 40 Of Rihanna's Top Fitness, Health, And Diet Habits – Women's Health

40 Of Rihanna's Top Fitness, Health, And Diet Habits – Women's Health

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A prolific singer, actress and now businesswoman, Robyn Rihanna Fenty has officially earned the right to put herself in the category of celebs that only need one name for someone to know exactly who you’re talking about. The Barbadian burst onto the U.S. music scene when she was 16 and hasn’t slowed down since. But whether she’s in the recording studio (maybe fine-tuning her highly anticipated next album currently being referred to as R9?) or working with designers at Fenty in Paris, the nine-time Grammy winner still makes time for her health and wellness.

For one thing, she’s got the body to prove it. Known for making bold fashion choices, Rihanna’s Instagram is filled with photos that reveal toned abs and strong legs. The singer has been known to work with multiple trainers at the same time and has a personal chef who travels with her on world tours to make sure she always has access to healthy, balanced meals.

Another priority for Rihanna is her mental health. Famously a night owl who survives on a seemingly incomprehensibly small amount of sleep, Rihanna has shifted her focus to allow for those days when she needs to take time to recharge.

While you probably don’t have access to the resources that Rihanna does, there are still plenty of tips you can glean from her lifestyle so you, too, can continue to shine bright like a diamond. Here, 40 health and wellness tips Rihanna has used to live her healthiest life.

1

Don’t skip breakfast.

RiRi starts the day off on an eggs-cellent foot. In an interview on The Doctors, Debbie Solomon, Rihanna’s personal chef who serves up Bad Girl Riri’s three meals a day and travels with the singer on tour (#goals), said that the superstar often has four boiled eggs, a piece of toast (with no crusts) and a bowl of mixed fruit for breakfast.

2

Try a Supraformer workout.

The intense Pilates-inspired workout was developed by Lagree Fitness founder Sebastian Lagree, according to BET. Dede Lagree, Sebastian’s wife who has also worked with Rihanna, told the publication that it was Solomon who first convinced the superstar to add Supraformer training sessions to her fitness routine.

3

Spice it up.

Also in Solomon’s luggage when she travels on tour with the “Umbrella” singer? A ton of spices. The chef told Bon Appetit the “case of spices” that’s an essential part of travel with Rihanna includes bouillon-like maggi cubes, curry, cumin seeds, Old Bay seasoning, adobo, garlic granules, onion granules and five-spice.

4

Work with a trainer…or two.

Rihanna’s had a handful of trainers over the years, and sometimes even two at the same time, according to Popsugar.

5

Try to eat balanced meals, even when you’re not at home.

When she’s on tour with Rihanna, Solomon has a standard set of groceries delivered to wherever they’re staying that includes vegetables, rice and pasta, plus, “Every protein that you can think of that [Rihanna] eats,” she told Bon Appetit.

While traveling with a personal chef isn’t in the cards for most people, taking the time to eat well-rounded meals while you’re on vacation will help keep your body feeling balanced.

6

But if meal planning doesn’t work for you, don’t do it.

Solomon told Bon Appetit that Rihanna is a “moody eater.” The chef explained, “[With previous clients] I would send in a menu on a Sunday or Monday and they would pick for the week, and then I’d be able to shop and prep, but this is nothing like that,” Solomon told the publication. “We don’t know what we’re gonna want to eat tomorrow, so why even pick today?”

7

Don’t skimp on the snack selection.

She told Ellen DeGeneres on her show that her rider includes regular Cheetos, hot Cheetos, Oreos, Golden Grahams cereal, Cup o’ Noodles, red and white wine, vodka, soda, Frappuccinos, and garlic olives, Elle reported. “I just like to be prepared,” Rihanna said. “You never know what mood you’re going to be in.”

8

Stay hydrated.

Rihanna told Harper’s Bazaar that she makes sure she’s getting at least her eight glasses of water a day—especially when she’s traveling. Among the many, many benefits of staying hydrated is maintaining that killer glow.

9

Make time for yourself.

Rihanna told Interview last year that she recently realized the importance of actually saying please stop the music every once and a while. The superstar’s calendar now includes days marked with a “P” for personal days during which she allows herself to only answer emails.

10

Find that workout motivation.

Rihanna told Vanity Fair in 2015 that one of the reasons she works out is to not have to worry as much about what she eats. “I have been in the gym every day this week because I am not willing to give up my food,” she told the publication. “But I will sacrifice an hour for the gym.”

11

Mix up your cardio.

Pasternak, according to Popsugar, likes to make sure Rihanna does a variety of cardio during her workouts. Running, Tae Kwon Do and full-body Capoeira are all possibilities for the “Desperado” singer’s fitness program.

12

Love your body—and all of its fluctuations.

Take it from the stunner herself, everyone has days when they feel great in their skin and days when they feel…not so great. The secret is embracing your body that day and doing what makes you feel good when it comes to clothes. “Well, I actually have had the pleasure of a fluctuating body type, where one day I can literally fit into something that is bodycon, and then the next day—the next week—I need something oversized; I need a little crop here and a high-waist there to hide that part, you know?” she told The Cut.

13

Get into your Zen zone with a diffuser.

The next time you’re stressed, trying relaxing like RiRi. In a recent interview with A$AP Rocky, Rihanna said that her favorite purchase under $20 was a diffuser for her essential oils, Us Weekly reported.

14

Incorporate family recipes into your meal rotations.

Solomon taps into her and Rihanna’s Caribbean roots for a lot of her meal #inspo, and the personal chef told Bon Appetit that it was Mama Fenty herself who helped her incorporate some of the family’s favorite recipes into her cooking for Rihanna. “It was just, like, her mom coming up and saying, ‘This is how we make it,’” she said.

15

Kick butt with some martial arts training.

Another of RiRi’s personal trainers Ary Nuñez told Shape that the singer loves to put her (fitness) work, work, work, work, work in with martial arts, dancing, and calisthenics. “Rihanna is so connected to her body. She used to work out because it was part of her responsibility, but now she works out because she loves it!” Nuñez said.

16

Work out at whatever time works for you.

As an internationally known singer and a full-on business mogul, Rihanna doesn’t always have a lot of spare time on her hands to spend hours at the gym. According to Nuñez, the two would sometimes train at 2 a.m. when she was in the middle of a tour.

17

Create meals focused on proper food combining.

Certain foods go better together not just because of their taste, but because the way your body reacts to or digests both work in harmony with each other. “You shouldn’t mix starches with protein because there is an enzyme that exists for the processing of starches, and an enzyme that exists for the processing of protein-and they don’t get along,” Nuñez explains. The trainer helped RiRi build a diet that made proper food combining a priority.

18

Maintain a thick skin.

What might be one of the most admirable things about Rihanna is that, even with her name known by literally millions, she seems confident in her ability to not care about what those millions of people think about her. “I’ve always had pretty tough skin—even as a little girl, which was completely due to my parents,” she told Interview. “Maybe that was god’s way of preparing me for what my life was going to be like.”

19

Indulge every now and then.

If you watched the YouTube segment of Rihanna day drinking with Seth Meyers or seen that GIF of her at the Grammys three years ago, you know that Rihanna likes to throw back a few.

Make time for whatever is your indulgence—whether it’s a nice cocktail, a fancy night out, or an hour spent in a bubble bath.

20

Make your happiness a priority.

The importance of focusing on her mental health and joy is something she realized in the past couple years, Rihanna told Interview. “If you’re not happy, you’re not going to be happy even doing things that you love doing,” she said. “It’d feel like a chore. I never want work to feel like a chore.”

21

Start the day with a little devotion.

The first thing the star does every morning? Prays, she told Interview. Even if you’re not religious, starting each day with some internal reflection can help you get in the right mindset to take on whatever comes your way in the next 12 hours.

22

Don’t try to change things that you can’t control.

Besides praying “a lot,” Rihanna told The Cut that whenever she is dealing with a particularly hard week or setback, she likes to embrace the “everything happens for a reason” mindset.

“Even if I can’t feel it in that moment, I just thank God anyway, because I know that there’s something better coming, and he’s doing it for my good,” she said. “I just don’t understand it right now. I look forward to when it’s revealed to me.”

23

Make time for the things that really matter.

Even with all the business deals and product development meetings and fans clamoring for her next album, Rihanna makes sure there’s time in her schedule for the things that are important to her as a person (no matter how big or small). That includes flying home to Barbados in 2019 to attend the concert or her favorite childhood musician who had recently been released from prison.

“You don’t get moments like these every day,” she told Interview at the time. “It’s a fleeting thing, so I wanted to have it.”

24

Minimize rest between workout sets.

Celebrity trainer Harley Pasternak created workouts for the Ocean’s 8 star that included minimal rest in order to keep her heart rate up, according to Popsugar. The more you’re able to keep moving throughout your entire workout, the better.

25

Perfect basic dumbbell moves.

Rihanna’s strength training focuses mainly on going back to the basics, according to Popsugar. Want to workout like RiRi? Think: lots of weighted squats, lunges and shoulder presses.

26

Don’t be in the dark about your health.

In 2016, the Grammy winner and Prince Harry both took an HIV test on camera in her home country of Barbados as part of PSA about how easy it is to learn your status. “Couldn’t believe how easy this was to get tested and find out my status on the spot!” Rihanna wrote in an Instagram caption about the experience. “Thank you Prince Harry for this initiative! It will really make a difference in the fight against HIV and AIDS.”

27

Trade your three meals a day for five.

Pasternak is also a big proponent of eating five meals a day and created a meal plan around the idea call the Five Factor Diet, according to The Cut. “One day a week she has a cheat day and can eat and drink anything she wants,” the trainer told Stylecaster. “Beer, chocolate, it doesn’t matter. I just ask her not to tell me because I don’t want to know!”

28

If you need to, see a mental health professional.

After touring around the world, it’s hard to imagine that Rihanna still gets nervous before shows. But even superstars still feel the pressure. According to the Daily Mirror, she reportedly sought the services of a counselor before one particularly nerve-wracking concert in the U.K. in 2014. Everyone needs some extra help every once and a while—and it’s empowering to ask for it.

29

Put the phone down. Seriously.

Spending too much time in the virtual world and not enough time in the real one is something that Rihanna admits she (like all of us) is guilty of. But today, it’s a different story. “Even mentally, just to be away from my phone, to be in the moment, that has been key for my growth,” she told Vogue. “Now, when I come to work, I’m all in.”

30

Make little things a big deal.

When she’s starting to feel the burnout coming on, Rihanna told Interview that she focuses on things like going for a walk or going to the grocery store that may seem everyday, or even like a chore, things to be excited about.

31

Make sure you’ve got a good workout playlist…

You know a good song can mean the difference between jumping into a workout or putting it off. Nuñez told Seventeen that RiRi’s fitness jams include Katy Perry, Jay Z, and a lot of reggae.

32

…and a crucial cute workout outfit.

Before she changed the industry with Fenty Fashion, Rihanna and Puma collab’ed for a sportswear collection that debuted during Paris Fashion Week. Her goal for the collection? Marie Antoinette “if she was going to the gym,” she told the New York Times.

33

Find a sleep schedule that works for you.

An admitted night owl, Rihanna gets by on less-than-an-ideal amount of sleep (think maybe four hours) and has referred to her sleep schedule more as “sleep pockets.” While this might seem like a one-way ticket to burnout station, it seems to be working for the A-lister so far.

But that doesn’t mean it also has to work for you. What’s important is figuring out your optimal sleep amount and making that a priority.

34

Get in a killer boot camp workout.

When she needed to get in shape for her role in Battleship, Rihanna trained alongside Navy soldiers in workouts that she described to Popsugar as “really intense with lots of yelling.” You’ll probably experience less screaming at a gym-based boot camp, but you should still expect full body drills and lots and lots of push-ups.

35

Do resistance training.

For the film, Rihanna also needed hella upper-body strength to be able lift the heavy artillery featured in the movie. According to Popsugar, her trainer’s answer was weighted sandbags. Give them a try!

36

Make time to make a difference.

In between her fashion work and the recording studio, Rihanna also devotes a lot of her time to her philanthropy. She’s been outspoken about issues like education, women’s rights, gun violence, and racial justice. Most recently, the superstar donated $5 million to COVID-19 relief efforts through her Clara Lionel Foundation, CNN reported.

37

Don’t underestimate the power of a good reality TV binge.

Like most of us, Rihanna likes to veg out with some good reality television, especially the Bravo network. The Grammy winner posted about Vanderpump Rules on her Instagram, Us Weekly reports, and reportedly also loves The Real Housewives of Atlanta.

38

Make time to hang out with friends.

Rihanna told Vogue in 2012 that, sometimes, she and her friends will ditch her bodyguard and they’ll all go shopping together to get away from the fame life. Her friend Melissa told the magazine that it helps Rihanna feel a little “normal” again.

39

If you really need time to relax, take a trip home.

As you can imagine with touring and events around the world, Rihanna doesn’t always get to spend as much time as she would like in Barbados. But whenever she does get to travel back home, the singer says she always feels more at peace. “As much as anything I love the way the place makes me feel,” she told Conde Nast Traveler. “It’s beautiful, and so relaxing, when I am in Barbados all is well with the world again.”

40

Understand that getting comfortable with your body is a process.

Having RiRi levels of confidence is not something you can pick up overnight, and she had to learn how to be comfortable in her own skin—especially when it came to the more revealing outfits for her music videos and photoshoots.

“I mean you get comfortable with the fact that that’s your body and that is what it is—that I had to learn,” she told the Daily Mail. “After doing that on set, I started doing that in the mirror because it was like, OK, whatever, I feel fat today, but what can you really do about it?”

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