Fitness
Kate Middleton’s diet and workout routine is surprisingly normal
As a mother of three and one of the most recognised (and judging by her diary, busiest) women in the world, it must be pretty tough for Kate Middleton, Princess of Wales, to find the time and place to work out – but she surely does.
It’s widely known that the Princess is naturally very athletic and a big fan of spending time in the great outdoors – something she’s discussed during interviews previously – and given her senior royal status, you might expect that she eats pretty darn well too (and you would be correct).
Of course, there should never be a ‘one size fits all’ approach when it comes to health – your workouts and diet should be fitting with your lifestyle, and what you want to achieve on your fitness journey. Whether that’s improving your general health, sculpting muscle, (safe and sensible) weight loss, or boosting your mental health, it’s important to note that first and foremost: you are perfect as you are. Health and happiness = everything.
But seeing as we’re all individual humans, it can still be interesting (and let’s be honest, we’re just nosey) to learn more about how other people (royalty included) eat and exercise.
So, with that in mind, and while in search of inspiration, we set out to uncover as much as we could about how Kate Middleton moves her body and the diet she opts for:
What is Kate Middleton’s exercise regime like?
She fits exercise in around her busy schedule
Kate has admitted in the past to having a competitive streak in her – something it appears she’s passed on to her three children; George, 10, Charlotte, eight, and Louis, five, too. If you didn’t already know, Kate is a patron of the Rugby Football League (as of February 2022) and when chatting to the England Rugby team, she let everyone in on the fun way she keeps fit with her kids in tow – and it’s probably not what you’d imagine.
The Princess revealed that she likes to join in with her royal offspring when jumping on their trampoline, sometimes before the school run. Yes, Kate! “It’s running around after the children… Whenever I can squeeze in exercise, I do. Even jumping on the trampoline with my children before school.”
However, while one would assume trampolining at home is a low-risk activity, Kate has found herself in some scrapes thanks to the sport. During a recent official visit to HMP High Down in Surrey, she sported a minor hand injury, which Kensington Palace confirmed was down to her trampolining antics.
BRB, just buying a trampoline…
She hits the gym… hard
Apologies in advance to anyone hoping to catch a glimpse of the princess in their local PureGym, as it’s reported that while Kate is a fan of a gym sesh, she prefers to head to the swanky Harbour Club in Chelsea (where her mother-in-law, Princess Diana, was also a member).
Granted, as she’s royalty it makes sense Kate would opt for the more high-end facilities, but we’re sorry to say that our budgets most definitely won’t stretch to cover those membership fees. Our eyes are literally watering looking at the figures right now, as it’s said to cost £1,555 to register and then £325 every month thereafter. Eek!
Yep, we’ll very much be sticking to the £15.99 a month option thank you very much.
Kate has more than one location available when it comes to her gym pickings too – apparently, there’s also a gym handily located in Kensington Palace should she not wish to stray too far from home.
An anonymous source once told Daily Mail, “Kate takes her toned physiques exceptionally seriously. The Princess is reportedly also a fan of CrossFit and yoga, makes time to go for a run most days, enjoys cycling, and does most of her workouts without a personal trainer.”
Tennis
Not only is the princess a regular at Wimbledon (and a patron of the Lawn Tennis Association), but she also seems to be a dab hand with a tennis racket herself. Hey, she must be good, as she even once teamed up for a game alongside champion Emma Raducanu. Good job she has her own court at Anmer Hall then, which it’s reported she frequents daily with her children when they’re staying in their Norfolk residence.
A royal insider said in 2021, “Once their school work has been dealt with satisfactorily, both George and Charlotte enjoy tennis lessons on their green court. Kate plays almost daily with the children and they like their practice sessions with her.”
Walking
The Waleses often discuss the importance of spending time in nature as a family, which means William and Kate are big fans of taking long walks together, along with their three children. Gotta get those steps in!
Running
From an early age (it’s reported that Kate was a fan of cross country at school) both Kate and her sister, Pippa Middleton have enjoyed running, something that no doubt helps her to stay fit and healthy. It’s a perfect solo/group sport for getting a nice cardio hit in too.
Up for giving it a go? See our pick of some of the best running shoes – and make sure you’ve got a killer playlist sorted too…
Skiing
Even on holiday, Kate is keen to stay active – she and Prince William have been on multiple skiing trips together over the years, with the princess thought to be a very competent skier.
In fact, the Waleses made their public debut as a couple on a ski trip in Klosters, Switzerland, all the way back in April 2004.
What is Kate Middleton’s diet like?
Smoothies
According to previous reports, Kate likes to start her day with a vitamin hit by indulging in a whizzed-up smoothie. Yum!
“She drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, romaine, cilantro and blueberries,” a source once told the Daily Mail.
Home cooking
Plenty of reports have also praised Kate for being somewhat of a whizz in the kitchen. Apparently, some of her go-to recipes include soups, curries and roast chicken (meaning the Waleses likely avoid ready meals that can often contain a lot of salt or saturated fat).
“In the evenings she indulges her hobby of cooking William’s favourite supper, roast chicken,” says a report from Vanity Fair.
It’s not just savoury dishes Kate is well-versed in either, sources say she is also a pretty mean baker. She even let slip that her youngest, Prince Louis, is a big fan of Mary Berry, having seen her face around the home on Kate’s very own recipe books.
Whilst appearing on Mary’s A Berry Royal Christmas a few years back, Kate admitted, “I love making [birthday] cakes. It’s become a bit of a tradition that I stay up ’til midnight with ridiculous amounts of cake mix and icing and I make far too much. But I love it.”
See, she’s just like the rest of us!
Sushi
Known to be one of the healthier options to grab while on the go or eating out, sushi is a big hit with both Kate and Prince William.
In fact, when the royal couple took a visit to Japan House London back in 2021 to meet chef Shimizu Akira, they sampled some of his specialities, including a salmon sashimi. While telling the executive chef that he and Kate loved sushi, he said: “Very impressive. Thank you very much. We might have to come down here for lunch when no one else is in.”
Well, that’s that then. From trampolining and skiing to plenty of roast chicken and smoothies, you’re now fully equipped to live your very best K-Mid life. You’re welcs…
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
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