Jen Selter Workout and Diet

Fitness Model
Born: 1993

Jen Selter is originally from New York. Trained as a cosmetologist, she worked at a gym and as a receptionist for a plastic surgeon before deciding to focus on her fitness routines. She popularized the term ‘belfie,’ meaning a selfie taken of one’s buttocks. Picked on for her looks as a teen, she started to focus on physical fitness and often received compliments on her physique. Selter started posting pictures on Instagram in 2012. Her following built slowlybut she now has millions offans on social media. Selter came in at #2 on Forbes list of Top Influencers and she is sponsored by dozens of products, including Nike and Tart Cosmetics. Selter runs paid fitness classes through Fitplan. She is also creative director of an athletic jewelry brand called ION and the spokesperson for a video-sharing platform called Peeks. Selter is 5 feet 6 inches tall and weighs about 125 lbs.

Known For:

Jen Selter’s Diet

Diet Summary

Selter doesn’t follow a specific diet, but rather believes it’s about making healthy choices on a regular basis. She’s not a fan of detoxes, cleanses or any other fads that promise quick weight loss. Moderation is her watchword. She isn’t afraid of carbs, fat or even ‘cheat’ foods and she says they all have a place in a healthy lifestyle. While she generally sticks to whole, natural foods like oatmeal, chicken breasts and vegetables, she still believes the occasional cheat meal is good for the spirit as well as the body as it allows you to not feel deprived, and it can rev up your metabolism so you don’t plateau. Selter also knows the value of staying hydrated and carries water with her as a reminder.

Estimated Macros

  • Medium Fat 25% 25%
  • Medium Protein 40% 40%
  • Medium Carb 40% 40%

Diet Details

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The Most Important Meal of the Day

Selter believes breakfast is the most important meal and starts her day off with egg whites and toast or oatmeal and fresh juice.

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Planning Makes Perfect

Selter says the most important step to becoming a healthy eater is to plan your meals in advance. If you always have something nutritious around, you have a much better chance of eating well and not giving in to whatever you can put your hands on.

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Light Lunch

Selter will often have some kind of filling salad at lunchtime with grilled chicken or salmon.

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Dependable Dinner

Selter’s dinner options are often chicken or salmon along with steamed vegetables and brown rice, although she sometimes has sushi or pasta if she’s eating out.

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Snack On

Selter recommends keeping a stash of fruit, Greek yogurt, kale chips, nuts and protein bars around so that when you want a nibble, you have a healthy option.

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Drink Up

Selter knows the importance of drinking water and carries a water bottle around to stay hydrated, although she says she sometimes gets busy and forgets to drink it.

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Cheat Meals Are Good For You

Selter is a fan of cheat meals. Why? Because she says they help keep you from bingeing. The occasional cheat lets off steam so you don’t fall totally off the wagon. Cheat meals also can provide a boost to your metabolism, and help prevent it from slowing down.

What to Eat

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Variety & moderation in everything

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Oatmeal

R

Egg whites

R

Whole grains

R

Fresh juices

R

Chicken

R

Salmon

R

Vegetables

R

Salad

R

Garlic

R

Onions

R

Legumes

R

Sushi

R

Pasta

R

Fruit

R

Nuts

R

Low-fat dairy

What to Avoid

Q

Bingeing

Q

Junk food

Q

High-fat foods: sausage, deep fried food, etc.

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Refined sugar

Q

Processed food

Q

Hydrogenated fats

Q

Artificial ingredients

Q

Chemical additives

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Coffee (no more than 2 cups/day)

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Alcohol (in moderation)

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Soft drinks (in moderation)

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Selter On The Importance Of Diet

‘It’s crucial to fuel your body with the proper nutrients to recover fast and build muscle.’

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Selter On Hydration

‘Stay hydrated! Take a water bottle to work and refill at least 4 times a day!’

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Selter On Her Struggles With Remembering To Hydrate

‘Sometimes I forget to drink enough water, both in and out of the gym.’

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Selter On Nutrition

‘There’s only so much you can do in a gym; nutrition is just as important!’

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Selter On Cheat Meals

‘That doesn’t mean there’s no room for cheat meals! A healthy life and a healthy diet is all about balance.’

Jen Selter’s Workout Routine

Weekly Workout Routine

Daily Dose

Selter works out at least 6 days a week doing high-intensity training, cardio, and weight lifting. She spends plenty of time focusing on her backside, of course.

Bodyweight Rules

Selter likes to keep it easy for her beginners and doesn’t require any special equipment if you’re starting out. All you need is a body and the motivation to get moving.

Number One Gym Accessory

Selter says her most important piece of gym equipment is her water bottle because she sometimes forgets to drink. Number two is a pair of gloves for lifting weights.

Supersets & Tabata-Style

Selter works her booty doing classic moves like lunges, squats and kickbacks in pairs and using intervals to boost her heart rate at the same time.

Pump It Up

Selter does donkey kicks, fire hydrants, chair squats and step-up kickbacks to sculpt her most popular feature.

Break A Sweat

Selter says you have to do cardio like you mean it. She does 30-45 minutes at least a few times a week, and it must involve sweating.

Workout Style

Z

A Jen Selter Bodyweight Routine

Except for the cardio on Wednesday, you can do all of these exercises without any equipment except possibly a mat.

Day 1
Do 4-5 rounds
Push-ups or Spiderman walks: 10
Air squats: 25
Plank: 30 sec
Mountain climbers: 20
Sit-ups/V-ups: 25

Day 2
Do as many rounds as you can in 20 minutes
Burpees: 10
Box jumps: 25
Mountain climbers: 30
Jumping jacks: 60
Air squats/in-place jumping lunges: 60

Day 3
Stretch/warm up
30-45 min on treadmill/elliptical
Stretch/cool down

Day 4
Do 4-6 rounds
Air squats/in-place jumping lunges: 15
Sit-ups/Russian twists: 15
Burpees: 10
Donkey kicks: 15

Day 5
Push-ups: 60 sec
Air squats: 60 sec
Short break then:
Plank: 20 sec
Jumping squats: 15
Plank: 20 sec
Sit ups: 30
Plank: 20 sec
Jumping jacks/tuck jumps: 45

Days 6 & 7
If you are a beginner, you can rest. If you are more advanced, do extra cardio like in day 3. Be sure to warm up.

Full Body Warm-Up
Jumping jacks: 30
OR
Burpees: 10
Air squats: 12

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Selter On Building A Belfie-Worthy Backside

‘Some of my favorite lower body movements are squat and lunge variations, Stairmaster intervals and kickbacks.’

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Selter On Her Backside

‘It’s been said that my glutes don’t stop traffic — they shift it into reverse.’

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Selter On The Big Butt Trend

‘Women come in all shapes and sizes so it is important to celebrate them all.’

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Selter On Inner & Outer Beauty

‘A lot about looking beautiful on the outside is feeling beautiful on the inside.’

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Selter On Drinking Water & Recovery

 ‘Water helps speed up recovery, reduce inflammation and help rid the body of toxins…Believe it or not, you should be getting at least 1 gallon daily!’

Jen Selter’s Supplements

Protein Powder

Whey Protein

Selter endorses Sparta Nutrition products, including whey protein which helps build muscle and feel fuller, longer.

Get it here  

Pre Workout

Pre Workout

Selter likes a pre workout that allows you to feel focused and gives you energy to last through an intense workout.

Get it here  

BCAA

BCAAs

BCAAs can help with protein synthesis and recovery.

Get it here  

Jen Selter’s Lifestyle

Sleep Matters

Selter says getting enough sleep is key, because too little causes your body to hang on to excess fat. She recommends 7-9 hours a night.

Rise & Shine

Selter recommends writing down a few things you love about yourself each morning and using them as a mantra throughout the day. She also says to stay focused on your goals and your best qualities, and to avoid comparisons.

All Natural Belfies

While Selter worked for a plastic surgeon and has been accused of using surgery to enhance her posterior, she denies any such claims. She did, however, have a nose job when she was 15.

Knicks Fan

Selter is a huge basketball fan and loves the New York Knicks. Some have linked her romantically with Knicks’ player Kristaps Porzingis but Selter denies the allegation.

Dream Come True

Selter is also a huge fan of Rihanna and says the best day of her life was when she met the megastar. Then things got even better when Rihanna asked Selter to train her.

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Selter On Sleep & Shedding Fat

‘Those that get more sleep have an easier time not only losing the fat but keeping it off in general.’

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Selter On Feeling Pretty

‘I think part of feeling pretty is feeling confident.’

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Selter’s Advice To The Insecure

‘Stop thinking negative thoughts!…No one is perfect; embrace your flaws.’

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Selter On Feeling Discouraged

‘NEVER GIVE UP!’

Recommended Products

Sparta Nutrition

Sparta Nutrition

Props Athletics Gloves

Props Athletics Gloves

First Aid Beauty Face Cleanser

First Aid Beauty Face Cleanser

Kopari Coconut Body Oil

Kopari Coconut Body Oil

Cauldalie Vinosource Moisturizing Sorbet Cream

Cauldalie Vinosource Moisturizing Sorbet Cream

Neutrogena Makeup Remover Cleansing Towelettes

Neutrogena Makeup Remover Cleansing Towelettes

Fitplan app

Fitplan app

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