Iskra Lawrence Workout and Diet

Model
Born: 1990

Iskra Lawrence is from England. She attended Malvern St James andBromsgrove School, where she acted in theatre and swam competitively. As a teen, she won a modeling competition and became interested in the industry, but she soon discovered she was considered to be too heavy to be a standard model and too slim for plus sizes. Frustrated, she started posting unretouched photos of herself, which led to her current popularity. She is a brand ambassador for several well-known companies including L’Oréal and American Eagle, as well as a spokesperson for the (British) National Eating Disorders Association. She has contributed to Self magazine and is the founding and managing editor of the website Runway Riot which promotes beauty in all shapes and sizes. She has millions of followers on social media and is considered to be an influencer. She is expecting her first child with music producer Philip Payne in 2020. Lawrence is 5 feet 9 inches tall and weighs about 190 lbs.

Known For:

Iskra Lawrence’s Diet

Diet Summary

In an attempt to make her body more acceptable by industry standards, Lawrence tried many different crash diets. Many of them involved eating only one or two foods, and tracking calories in a food diary. Her self-esteem only got worse, until she finally had the epiphany that what matters most is loving and caring for your body. This shift in perspective launched her career. She now eats healthful foods, including plenty of fresh fruit, vegetables, salads and healthy proteins such as fish, but she won’t say no to chocolate or a burger if the mood strikes. She eats wholesome foods because they nourish her body, and doesn’t worry about the numbers on the scale.

Estimated Macros

  • Medium Protein 35% 35%
  • Medium Fat 35% 35%
  • Medium-High Carb 50% 50%

Diet Details

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Juice Queen

Lawrence usually starts her day with fresh juice made from veggies and fruit.

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Meals For Busy People

Lawrence doesn’t do much of her own cooking. Instead, she eats out at restaurants that offer healthy, nutritious options, such as a create-your-own salad with salmon.

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Pass On the Pepper

One of the worst diets Lawrence recalls trying was one attributed to Beyoncé, and involved eating only maple syrup and cayenne pepper.

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Pass on the Guilt

Lawrence applies the principle of ‘everything in moderation’ to all aspects of her life. She strives to eat healthy, but cuts herself some slack from time to time. In the food category, this means the occasional treat in the form of a 5 Guys burger or chocolate bar.

What to Eat

R

Vegetables

R

Fruit

R

Healthy proteins

R

Healthy fats

R

Avocados

R

Sweet potatoes

R

Eggs

R

Salmon

R

Nuts

R

Chocolate

R

Everything in moderation

What to Avoid

Q

Binge eating

Q

Fad diets

Q

Refined foods

Q

Sugar

Q

Alcohol

Q

Coffee

Q

Oysters

Q

Eggplant

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Lawrence On Caring For Your Health

‘Your body’s your home, and you need to love and respect it.’

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Lawrence On Meals

‘There are no rules for me: Dinner — often leftovers — can be breakfast, or dessert could be dinner.’

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Lawrence On Travel & Eating

‘Prepare…Research healthy restaurants…and buy snacks — nuts, fruit, protein bars — so you don’t reach for junk.’

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Lawrence On Food Diaries

‘That’s just horrible, writing down the calories in everything you eat every single day.’

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Lawrence On Her Least Favorite Foods

‘Eggplant. I associate it with pretty inedible things for some reason. I’m not a fan of oysters either.’

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Lawrence On The Cayenne Pepper And Maple Syrup Diet

‘That one was disgusting.’

Iskra Lawrence’s Workout Routine

Weekly Workout Routine

Listen to Your Body

Lawrence trains anywhere from 3-6 days per week, depending on her goals and how she’s feeling. But she says what matters is consistency.

Everything In Moderation

Moderation is Lawrence’s only rule when it comes to exercise. She doesn’t push too hard, nor does she let herself off easy at the gym. It’s an attitude she tries to bring to life as well as fitness.

Keep ‘Em Guessing

Lawrence changes her routine regularly to keep things fresh. During her pregnancy, she has moved to things like low-impact TRX.

Love Those Squats

Lawrence’s favorite areas to train are legs and abs. She loves squats and finds them especially effective on her body type.

Abs App

Lawrence often does an 8-Minute Abs app, and recommends it to anyone as a fast way to tone and tighten your midsection.

Aerial Yoga

Lawrence recently tried out aerial yoga and loved it. The practice combines yoga, Pilates and dance while suspended in a special hammock.

Workout  Style

Z

An Iskra Lawrence Routine

Warm up: jump rope

Abs routine:
Alternating heel touches x 30
Toe crunches x 30
Bicycle crunch x 30
Hanging leg raises OR resistance band work

Lawrence also does an 8-Minute Abs app.

Squats:
All types, but her favorite is:
Squat jumps on bench w. 10 lb. medicine ball: 12 reps x 3 sets

Aerial yoga

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Lawrence On Making Time For Exercise

‘Even if you only do squats while you’re brushing your teeth or some ab exercises before bed, just do it! You will thank yourself for it.’

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Lawrence On Her Abs App

‘It kickstarted my journey to a flatter stomach. You can do it every day when you wake up and see results in a month.’

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Lawrence On Aerial Yoga

‘I really recommend it. It was a little bit painful because of the pressure points, but I felt amazing afterwards.’

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Lawrence On Caring For Her Body

‘I listen to my body, I love it, I nourish it, I move it, so we’re all good in this department.’

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Lawrence On Her Photography

‘Don’t be fooled, lighting and angles change everything! I love my real skin, lumps, bumps, scars, squish, fat, muscle, pigmentation all of it.’

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Lawrence On Beauty

‘That jiggle is sexy and everybody deserves to feel confident in the skin they’re in. Who we are is what makes up beautiful, not just a beauty ideal…’

Iskra Lawrence’s Supplements

Protein Powder

Protein Powder

Lawrence mixes protein powder into her morning smoothie. Protein helps you to feel fuller, longer.

Get it here  

Collagen

Collagen

Lawrence also adds collagen to her AM smoothie. Collagen is one of the most common structures in the body and supplementing benefits everything from your hair, skin and nails to your bones, joints and heart.

Get it here  

vitamin B12

Biotin

Lawrence takes a supplement of biotin to help her hair recover from being dyed. In addition to promoting stronger hair, biotin (aka vitamin B7) is used to build and repair muscle tissue, supports adrenal and thyroid function, and can help balance blood sugar levels.

Get it here  

Coconut Oil

Coconut Oil

Lawrence will leave coconut oil on her hair overnight as a deep conditioning treatment. From helping to curb appetite to revving up fat burning to protecting skin, coconut oil is a superfood that does wonders for your body, inside and out.

Get it here  

Iskra Lawrence’s Lifestyle

Eat Right to Sleep

Lawrence says crash dieting wreaked havoc on her sleep. She would feel agitated at night, and then fall asleep during school.

On the Pursuit of Perfection

Lawrence has appeared in a documentary and given a TEDx talk on the unrealistic and dangerous effects of society’s standards of beauty. In 2016, she was chosen as one of the BBC’s World’s 100 Women and a Girl Scout Great Girl Leader in 2017.

Sharing Is Caring

Lawrence posed nude while pregnant as a way to work through her worries about becoming triggered about her past struggles with weight and body image, and to help others feel more positive about their own body, whatever shape it may be.

Button It, Doc

When Lawrence’s doctor mentioned concerns over her BMI during pregnancy, Lawrence shut the conversation down with a terse sentence about the fact that she takes good care of herself, eats well, and exercises.

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Lawrence On Being Real

‘You are good enough just the way you are. Your body or your life doesn’t need airbrushing.’

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Lawrence On Individuality

‘Make the jeans fit you, don’t change to fit the jeans. And if they don’t fit, well that’s their loss.’

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Lawrence On Posing Nude

‘As someone who’s experienced body dysmorphia and disordered eating, I wanted to talk from a recovery point of view and hopefully help you feel more comfortable on this journey, too.’

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Lawrence On Her Future Child

‘I’ve never been more excited to meet anybody.’

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Lawrence On Her Work-Related Goals

‘I want to make the fashion industry a more inclusive, body positive place for [everyone].’

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Lawrence On Her Fans

‘They are my daily motivation.’

Recommended Products

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L’Oréal Elvive Dream Mask

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Wet Brush

Coconut Oil

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Mario Badescu Fascial Spray

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Sephora Concealer

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Benefit Cheek & Lip Stain

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Kiehl’s Ultra Facial Moisturizer

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