Caity Lotz Workout and Diet

Actress
Born: 1986

Originally from San Diego, California, Caitlin Lotz was always a tomboy. She was big into sports and martial arts and began training in dance at age 7. Lotz got started in show biz touring as a dancer with Avril Lavigne and Lady Gaga and also starred in several music videos. She studied acting under Sanford Meisner for 2 years. Lotz has done tv ads for companies such as Reebok, T-Mobile and Jack in the Box. Lotz has also modeled for Men’s Health and Esquire magazines. In 2005, she joined the singing group Soccx. Her acting career began in 2006. She found small roles in tv and film, and then a recurring role on Mad Men. She found more steady work on Arrow and Legends of Tomorrow, and landed the lead in the film The Machine. Lotz does most of her own stunt work. She has millions of followers on social media. Lotz is 5 feet 6 inches tall and weighs about 125 lbs.

Known For:

Caity Lotz’s Diet

Summary

Lotz eats a clean, but she doesn’t subscribe to any special diet. She understands the importance of nutrition and sticks to things like clean protein like eggs, plenty of veggies and fruit, and healthy fats such as from olive oil and nuts. One of her favorite drinks is oat milk. She stays hydrated by drinking plenty of water.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • Medium-High Protein  50% 50%

Diet Details

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You Are What You Eat

Lotz agrees with the old maxim, and she makes an effort to eat health, wholesome foods most of the time.

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Stir Crazy

For a little quarantine-time fun, Lotz mixed up a weird drink with oatmilk, tequila, the vitamin supplement Emergen-C, lemon juice and egg whites. She said it tasted better than it looked.

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Enjoy Your Cheats

Lotz is a careful eater, but she also won’t say no to a delicious treat like chocolate cake.

What to Eat

R

Everything in Moderation

R

Eggs

R

Poultry

R

Lean Meat

R

Vegetables

R

Fruit

R

Whole Grains

R

Oat Milk

R

Buttermilk

R

Lemon Juice

R

Water

What to Avoid

Q

Junk Food

Q

Refined Sugar

Q

Processed Foods

Q

Hydrogenated Oils

Q

Artificial Additives

Q

Fast Food

Q

Chemicals

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Lotz on Oat Milk

‘Oat milk is my favorite thing during quarantine.’

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Lotz on Her Adult Beverage of Choice

‘My favorite drink is sake.’

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Lotz on the Importance of Mental Health

‘Sometimes people can put way too much emphasis on looking “hot” which can be stressful and put you in your head.’

Caity Lotz’s Fitness Routine

Weekly Routine

Parkour Powerhouse

Lotz digs doing parkour, which is where you tackle obstacles in an urban setting by jumping, climbing, etc. She does many of her own stunts in her acting roles.

Tricks Up Her Sleeve

Lotz is also into Tricking, which combines the flips and twists of gymnastics with dance moves. She has studied with Steve Terada and Wayne Dalglish.

Martial Arts Master

Lotz has done several styles of martial arts including Muay Thai and Krav Maga, but her latest love is Filipino martial arts which she says is more mental and has intricate choreography which helps her focus.

It’s All Connected

Lotz says recovery is just as important as exercise, and that tightness is one spot may cause soreness in another. She regularly uses a foam roller, or a DIY version with a couple of lacrosse balls in a sleeve.

Skills Practice

Lotz prefers activities such as martial arts or yoga that build skills rather than the standard gym workout.

There’s an App for That

When she does head to the gym, Lotz likes the fitness app Aaptiv which is audio-only and helps her decide what to do for her workout, instead of being overwhelmed by choice.

Pilates for Recovery

Lotz says her dad got her into Pilates. She calls it ‘rehab’ because it helps her correctly align her muscles and get a great stretch.

Exercise Style

Z

Pavel Tsatsouline Protocol

Day 1
Circuit Training
Warm up: 10-15 min yoga/stretching
Jog: 5 min
Do 5 rounds of the following:
Heavy bag: 1 min
Knee crunches: 25/side
Mountain climbers: 25
Jump squats: 25

Day 2
Martial arts: 1 hr

Day 3
Circuit Training
Warm up: 10-15 min yoga/stretching
Jog: 5 min
Do 5 rounds of the following
Row/run: 1 min
Box jump: 50
Push-ups/knee-ups: 40
Wall balls: 30
Burpees: 20
One-legged squat: 10/leg

Day 4
Martial arts (or activity of choice such as yoga, biking, etc.): 1 hr

Day 5
Circuit Training
Warm up: 10-15 min yoga/stretching
Jog: 5 min
Do 4 rounds of the following
Jog: 400m
Burpees: 10
Double unders: 10
Plank: 60 sec
Heavy bag: 60 sec
Side plank: 30 sec/side

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Lotz on Using an App for Fitness

‘I get decision fatigue. If I’m at the gym by myself, I’ll debate on what cardio and strength to do. [An app] designs a workout for you and keeps you accountable.’

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Lotz on Dance

‘I’ve danced my whole life. Martial arts is just fun for me.’

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Lotz on Parkour

‘Parkour helped me learn how to be careful. When you’re grabbing the wall of a building, something could break off!’

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Lotz on Filipino Martial Arts

‘I like it because I get to use weapons like sticks and swords as part of the workout.’

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Lotz on How She Developed Her Unique Style

‘In high school during lunchtime, I’d go in the room where the wrestling mats were and try different flips…like windmills. I just started mixing martial arts with jazz and contemporary stuff.’

Caity Lotz’s Supplements

Caity Lotz hasn’t shared too much on her supplement choices. So, below are supplements that may benefit someone who is on a similar diet.

Emergen-C

Emergen-C

Lotz keeps the vitamin C powder supplement Emergen-C on hand for any time she’s feeling rundown, or needs to mix up a drink for an impromptu interview.

Get it here

Multivitamin

multivitamin

If you’re looking to lose weight and get in shape, start with a multivitamin to cover your bases.

Get it here

Protein Powder

Protein

Protein will help you feel full while building muscle and a greens supplement is a good idea for those who don’t eat as many veggies as they should.

Get it here

Chromium

Chromium

Chromium promotes fat loss, curbs appetite and reduces cravings.

Get it here

Vitamin D

vitamin D

Studies show that most Americans are lacking in vitamin D, which is essential for strong bones but also to reduce the risk of developing many diseases, such as diabetes, hypertension, asthma, depression and even cancer.

Get it here

Fiber

Fiber

Fiber helps you feel full while keeping things moving through the digestive tract, encouraging weight loss.

Get it here

CoQ10

coenzyme Q10, ashwagandha, or Rhodiola rosea.

To help manage stress and fatigue, you could try ashwagandha, coenzyme Q10, or Rhodiola rosea.

Get it here

Caity Lotz’s Lifestyle

Pro Teen

Lotz got hired to dance professionally at age 17 in a music video. Because she was underage, she had to have a chaperone on set, which she says was incredibly embarrassing.

Late Bloomer

Lotz didn’t even consider acting training until she was in her 20s. Even then, she said she was more interested in the theory than dong it as a career. Then she fell in love with the work.

Car Comparison

Lotz says that if Lady Gaga is an orange Bugatti Veyron, she is a black 1970 Chevelle.

Get Moving

Lotz says she wants to inspire kids to get physically active, and politically active as well.

Hard Head

Lotz says she loves to do a head spin, but that you have to build up to it so it doesn’t hurt.

Foot Fetish

Lotz says she loves her feet. She says they’re beautiful, well-proportioned and strong, and that she can pinch people with her toes.

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Lotz on Education

The sensory deprivation chamber has been the most important tool that I’ve ever used for developing my mind, for thinking, for evolving…. it’s just pure thought. It’s like the mind completely untethered from the body.

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Lotz on Her Many Talents

‘Acting is my #1, but dancing will always be a part of who I am and in my heart. I love doing stunts when they are a part of my acting.’

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Lotz on Being Blonde

‘The best part of being blonde is forgivable momentary lapses of common sense.’

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Lotz on the Human Spirit

‘The power of the human spirit inspires me. Movies, books, stories, people, anything that reminds us that we are more than just this physical body, and our capacity for love and courage can bend reality.’’

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Lotz on Herself

‘I’m pretty opinionated. I’ve never been told that I’m a weak person.’

Recommended Products

parkour sho

Emergen-C

Yoga mat
Yoga Mat
Parkour shoes
Legends of Tomorrow
Legends of Tomorrow
The Machine
The Machine
Battle of the Year
Battle of the Year
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