• Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Mobile Menu Widgets

    Connect

    Search

Health - Mindset - Life

Unveiling Jennifer Lopez Diet and Fitness Secrets At 54 | Celebrity Deep Dive

November 28, 2023 · In: Celebrity, Lifestyle

Jennifer Lopez AKA JLo, the quadruple threat all round super star singer, dancer, actor and entrepreneur is one of the highest ranking of all the A listers that just never seems to age. 

View this post on Instagram

A post shared by Jennifer Lopez (@jlo)

As she revealed recently on her Instagram above in a figure-hugging dress that perfectly shaped her curves, or her role in the 2023 Netflix movie The Mother showing athleticism and strength as she busts out chin ups where she plays the role skilled sniper and combat veteran, aka a badass mother.

I settled down to watch this particular movie with my kids I asked them to guess how old she was. Their jaws literally hung open in disbelief when I revealed her age as they went on to state how she looked younger than me. Well yes, thanks kids, she has a good 12 years on me, so if she’s got the secrets I think we all need to be in the know.

So let us deep dive into the world of JLo and discover all of the wellness secrets behind her enviable physique and how she manages to maintain it.

In this deep dive (because I know how everyone loves to read about celebrities’ health and fitness, these types of articles make up my most-read series. See list at the end for more celebrity health and fitness articles) I went in full research mode to discover the inner workings of Jennifer Lopez’s diet and fitness regimen, to give you a slither of insight into the strategies that keep her at the top of her game. 

Just how does she manage her nutritional choices and healthy lifestyle that fuel her busy schedule and uncover the workout routines that sculpt her iconic silhouette?

Before I get into all of that I want to give a very brief disclaimer.  A big part of what helps her keep in incredible shape is down to money and an unlimited supply of it. She can afford the best trainers, foods, chefs, and a home gym that would rival some of the best hi tech gyms around. Couple that up with a good dose of genetics, access to medical/surgical procedures, photoshop, the best hair and makeup and it becomes a lot more achievable to look that good.

So whilst we can look to celebrities for inspiration and motivation let’s please stay away from using this as a space of comparison or shaming of yourself.

Jennifer Lopez’s Diet Plan

Despite my disclaimer above, there is no doubt that J.lo still has an incredibly disciplined approach to wellness and from what I have researched she maintains a strict diet whilst allowing for the smallest of indulgences.

Nutrition is always the key factor in maintaining any physique so please keep that in mind. The majority of your results will come from the foods that you eat, and so it’s no surprise that Lopez’s diet is high on her list of priorities.

Her approach revolves around a lot of nutrient-dense food that provides sustained energy throughout her demanding schedule. She maintains a very healthy diet that comprises of whole foods, lean proteins, healthy fats, and a variety of colourful fruits such as fresh berries and cruciferous vegetables, leafy greens form the foundation of her diet. She has a balance of very high-quality proteins grass-fed beef, white meat turkey, sea bass is her favourite fish as protein makes for great muscle fuel.

Maintaining lean muscle mass is essential for that toned sexy look, but also essential for maintaining a good metabolism, especially as we age.

She eats higher quality organic foods because of course, her food budget can certainly allow for that. However, for us mere mortals just get the best quality food that you can afford.

Lopez emphasizes the importance of portion control and mindful eating, steering clear of processed foods and excessive sugars. Additionally, she stays well-hydrated by drinking a lot of water and often incorporates fresh smoothies to boost her nutrient intake, according to YouTube channel The List. Smoothies are my own personal favourite, HERE is how you can build the ultimate weight loss smoothie.

 J.Lo will snack on healthy snacks such as fruits, vegetables, pumpkin seeds, nuts or a simple protein shake. She is very big on hydration and makes sure she drinks plenty of water. Not only for her body but also for her healthy glowing skin too.

A typical day looks like

  • Breakfast – Protein smoothie (Link to how to build the perfect smoothie) with veggies, fruits and a scoop of protein powder or oats topped with berries or cinnamon
  • Healthy Snacks – Fruits, veggies and nuts
  • Lunch – A lean protein source with things like egg whits, chicken breast, fish such as seabass
  • Dinner – Chicken or pork with veggies and she eats complex carbs such as yams (sweet potato) rice and beans Puerto Rican style. She does eat red meat but never more than a couple of times per week.
  • Dessert  – She may sometimes indulge in something like a chocolate chip cookie

She starts the day with a glass of water and fresh lemon, because of course what celebrity doesn’t? (FYI there is no research to support the use of lemon water in the morning for anything more than hydration and a touch of vitamin C). But if you like the taste then fill your boots!!

She drinks at least 7 glasses of water throughout the day and ensures she hydrates before and after workouts.

She never drinks caffeine as she claims it is bad for the skin, though research does show that there are some promising health benefits to consuming coffee for health and weight loss, JLo prefers to opt for decaf.

She very rarely drinks alcohol, husband Ben Affleck has had issues with alcohol addiction in the past so it makes sense she steers away from it. However I do find it particularly interesting as she has recently launched her new alcohol brand Delola which she is currently promoting. It looks to be inspired by one of my favourite drinks, the Aperol Spritz.

Jennifer Lopez’s Workout Routine

One of the pillars of Jennifer Lopez’s fitness success is her dedicated workout routine. Known for her strong, toned physique, she combines a variety of training methods to stay in top form. 

She trains with a number of different personal trainers who are each known for differing training styles. Trainer Dodd Romero for strength and muscle building, David Kirsch who is more circuit training bootcamp style, and then trainer Tracy Anderson with her dance-inspired method which I did a full review on below.

Honest Review Of Celebrity Trainer Tracy Anderson Method

From strength training and high-intensity interval workouts to dance-based cardio sessions, Lopez’s exercise regimen is diverse and engaging and she claims that “I am 100 percent convinced that working out is part of what makes me so happy” she told Hello magazine

She places a strong emphasis with her exercise routine on functional movements that enhance her strength, flexibility, and endurance. 

I really love that she has such a multifaceted approach to fitness. I really enjoy having a variety of different training styles to my own schedule to keep things varied but also fun, so I love how much she likes to mix things up.

@jloluvs

Working out! #jlo #jenniferlopez #arod #HolidayTikTok #RnBVibes #fitness #exercise #trending #fyp #foryoupage #jlovers @jlo

♬ Nonstop – Drake
@jloluvs

Workout queen 👑 #jenniferlopez #trending #jlo #arod #foryoupage #fyp #viral #tik_tok #beautiful #fan #fanpage #jlovers #fanedit #gym#exercise#workout

♬ Up – Cardi B
@withlopez

#motivation for today! 🔥💪🏻 @jlo #jenniferlopez #jlo #gym #foryou #fy #fyp #viral #goviral #trending

♬ original sound – jlo 👑

JLo says she tends to work out between 3-5 times a week depending on her schedule and what it is that she is currently training for will determine which workouts she will complete each week. 

She prefers to workout in the morning and struggles to do it later in the day and really likes to work on her arms, abs and glutes according to Vogue magazine.

Her workout routine consists of strength training, HIIT workouts, dance cardio and even trained to complete a triathlon back in 2008.

It’s safe to say she enjoys a variety of training in her weekly schedule living an incredibly active lifestyle which you can see from the many video’s below.

The importance of discipline and consistency in Jennifer Lopez’s fitness regimen,

Is understanding that true transformation comes from sustained effort and dedication. 

@baddiebossuniversity

“The work is required”👏 Well said @JLO #jlo #jenniferlopezinterview #baddiebossuniversity #bossbabequotes

♬ Forever – Labrinth

How Jennifer Lopez maintains a healthy work-life balance

Despite her packed schedule, Jennifer Lopez prioritizes maintaining a healthy work-life balance, recognizing the importance of rest and relaxation in overall well-being. She carves out time for adequate sleep aiming for 8-10 hours a night stating just how important it is to get enough sleep

 She actively manages stress through mindfulness practices and self-care rituals as makes morning meditations and affirmations part of her day

Lopez also values quality time with family and friends, understanding that nurturing personal connections contributes to her emotional well-being. 

Upon watching her Halftime documentary based on her 2020 Super Bowl performance she shows a clear display of the importance of family and friends in being able to maintain her dedication to her work and her schedule. Even having her daughter become part of the half time performance with her.

Debunking common misconceptions about celebrity diet and fitness routines

Whenever I look into celebrity diet and fitness routines, I always have to take it with a pinch of salt. We can never truly know what goes on, on the other side of the camera. A celebrity will only ever reveal what they want us to know.

At the end of it all, celebrities are still human beings and whilst some may follow what we might deem as toxic practices with severe restrictions. There are others like JLo who I see as having a healthy balance with both fitness and her body confidence.

She tells W Magazine that she has only become more confident with her body as she has aged and that comes from knowing herself as well as taking good care of herself over the years.

In the Halftime documentary, she also talks about her early years as an actor, dancer and singer when people in the industry tried to get her to drop extra weight and how that felt on her confidence. Whereas now she gets to embrace her curves and Latino figure.

Through the research for this article, I get the sense that JLo really does emphasise balance, sustainability, and most of all enjoyment. Enjoyment is a key role in any long-term health and fitness strategy.

Tips for incorporating Jennifer Lopez’s diet and fitness secrets into your own routine

If you are feeling by Jennifer Lopez’s approach to wellness, you can adopt several practical strategies to help work on your own health and fitness journey. 

  • Embracing a diverse range of nutrient-dense, real foods
  • Reduce the consumption of processed foods
  • Drink lots of water and prioritise sleep
  • Incorporate a mix of workout styles if you want to. All workouts can work, it’s about engaging in the workouts that you enjoy, and prioritising consistency. She is also proof of the power of strength training in women over 40!

Embrace Your Inner JLo

In conclusion, delving into the world of Jennifer Lopez. The dancer who became a actor, actor who became a singer and the singer that became and icon and a beacon of health and fitness inspiring women that it’s not downhill after 40, in fact, its this period of JLo’s life where she really started hitting her prime.

She wants all women young and old to ‘Get Loud’ about who they are, what they want and what’s important to them.

The secrets that are revealed are that there are no secrets,

The secrets are a common sense approach to nutrition and consistency with her workouts.

From her balanced diet plan and diverse workout routines to her solid and enviable discipline and holistic well-being practices, Lopez embodies a solid model of health and fitness that isn’t rocket science more just dedication and it really shows every time she hits the red carpet, on our movie screens or that next hit single she continues to look incredible. 

Her lifestyle not only fuels her personal success but also serves as an inspiring example for individuals seeking to prioritize their own well-being. By learning from Jennifer Lopez’s approach, we can glean valuable insights that empower us to embark on our own journeys toward a healthier, happier, and more vibrant life. 

More Celebrity Inspired Articles

What Happened When A Dietitian Tried The Victoria Beckham Diet For A Day
Rebel Wilson Reveals The Secrets To Her 80lb Weight Loss
The Embarrassing Truth About The Viral ‘Jennifer Aniston Salad’

By: admin · In: Celebrity, Lifestyle

you’ll also love

v shred reviewsI Spent $106 On A V Shred Program, My Honest Review
This TikTok’er Walked A Marathon During Her 9–5
tracy andersonHonest Review Of Celebrity Trainer Tracy Anderson Method

Join the List

Get access to the free 5-day Better Body kickstart plan

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Next Post >

What Weight Dumbbells Should I Buy | A Female Guide 

Primary Sidebar

Meet Emma

Meet Emma
hello!

Hey, I'm Emma. I help 40+ women eat better, move better and live happier. Start your Better Body journey today by joining the 5 day kickstart challenge!

Join Now

Connect

Coaching With Emma

Featured Posts

What It’s REALLY Like Doing HYROX as a 40+ Woman | Hyrox For Beginners Female Doubles Race Day Blog

Easy Dinner Ideas With Lamb: Moroccan Lamb with Couscous

how to speed up metabolism after 40

15 Steps How To Speed Up Metabolism After 40 (Without Any Crazy Pills)

Categories

  • Fitness
  • Lifestyle
  • Nutrition

Search

Archives

Follow Along

@emmacolseynicholls

emmacolseynicholls

I tried Shilajit, a natural mineral containing ful I tried Shilajit, a natural mineral containing fulvic acid and I was really supprised most of all at the caffeine free energy boost it gave. I did a full review on Shilajit and the science behind it. I’ll put the link in the comments.
How I’m growing stronger daily in midlife — an How I’m growing stronger daily in midlife — and how you can too 

Strong isn’t just about lifting weights — it’s about building the daily habits that support your body and your mindset.

Here are 7 things I’m focusing on to feel stronger, healthier and more energised every day 👇

1️⃣ Set goals & intentions
I write down my goals every month and check in weekly. It keeps me focused, accountable, and moving forward — even when motivation dips.

2️⃣ Fuel your mind while you move
I listen to podcasts, affirmations or mindset activations on my walks. It’s such a simple way to strengthen both body and mind.

3️⃣ Strength train 3x per week
Three sessions is my sweet spot for building strength, keeping hormones balanced and feeling confident through midlife.

4️⃣ Progressive overload is key
You don’t need to crush yourself — just aim to improve. One more rep, a little more weight, better form. That’s how progress happens.

5️⃣ Optimise your protein
Protein is the foundation for muscle, recovery and hormone health. I aim for around 30g per meal to stay full, energised and strong.

6️⃣ Prioritise recovery & sleep
Rest isn’t lazy — it’s essential. Sleep, stretch, walk, unwind. Strength builds when you give your body time to recover.

7️⃣ Sign up for new challenges & events
Having something on the calendar — a race, fitness challenge or event — keeps me motivated, pushes me harder, and helps me grow in new ways.

Stronger isn’t just physical — it’s how you show up for yourself every single day.

Which do you need to give a little focus to?

#WomenOver40Fitness #MidlifeHealth #HealthyHabits #fitnessover40 #fitnessmotivaton
Come train full body with me. This is the exact se Come train full body with me. This is the exact session iv been doing with my group clients as we get ready for ski and snowboard season. 

Combining strength with single leg stability and explosive power work. 

#fitnessover40 #fitness #fitnessmotivation #strengthforlife #strengthandbalance
Last week had sow moments of arghhhhhh!! When fee Last week had sow moments of arghhhhhh!!

When feelings of stress hit there is nothing like some girly chats in the sauna followed by cold dips to allow your stresses to feel a little less big and overwhelming

Moments of self care are a must. Take a moment for yourself this week in some way shape or form. 

I like to walk, read, meditate or do breath work as my too tools for stress relief. What works best for you???

#selfcare #mindfullifestyle #coldtherapy
For those that don’t know I used to own a pole f For those that don’t know I used to own a pole fitness and fitness studio in my previous life in Blackpool. 

But I haven’t touched a pole since I moved here 9 years ago!!!! Turns out it’s just like riding a bike and I can still (just about) get my chunky butt upside down

LOVED it, though I now remember the pain. Need to toughen up my skin again and I probably won’t be able to move my arms tomorrow 😂

Gonna dig out some old vids and combos and see what I can get back. This was lots of fun. 

#polefitness
I hate to break it to you, but workouts alone aren I hate to break it to you, but workouts alone aren’t going to get you the results you want

80% will come from the foods you eat. You simply cannot out train a bad diet. Believe me, iv tried

#healthtips #fitnesstips #fitnessover40
First Hyrox in the bag. Got a target time to beat First Hyrox in the bag. Got a target time to beat for the next one. 

Amazing event and I totally get the hype. 

Thanks to my awesome partner @mrsjochard who defo did more than her fair share of the leg work. And to Ian and all the @project_performance_morzine team 🙌

#hyroxworld #hyrox #hyroxgeneva
Sweaty Betty leggings reviews. Iv been on a bit if Sweaty Betty leggings reviews. Iv been on a bit if a mission to find the best workout clothes for older women

Sweaty betty have been high on my list for some time. But they are expensive, so is sweaty betty worth the price??

The full length review is on my YT channel comment down below if you want to see it, or head over there

#activewear #workoutclothes #activewearhaul #sweatybetty #fitnessover40
If you are a women over 40 and want to start seein If you are a women over 40 and want to start seeing and feeling better results from your workouts then check out this workout format

This is a full body Dr Stacy Sims Program. I followed the plan for 90 days and am feeling the strongest I have in some time and hit some new pb’s

If you want my full review of this program comment ‘sims’ and I’ll send it over. 

#fitnessover40 #fitness #workoutsforwomen
Today is a great day to go again. You can and yo Today is a great day to go again. 

You can and you are strong enough

Keep believing in the healthiest, strongest, best version of you and keep on showing up as her. 

#fitness #fitnessover40 #fitnessmotivation
This is so funny sped up 😂 SIT — Sprint Inte This is so funny sped up 😂

SIT — Sprint Interval Training 🔥
Dr. Stacy Sims style. This was done post strength session as a finisher. 

Short, sharp bursts of effort followed by full recovery.
Perfect for midlife women who want to:
Boost metabolism
Maintain muscle
Improve cardiovascular health
Increase energy & confidence

You don’t need to spend hours training — just train smarter.
Less stress. More results.

If u want to see the full review on this program let me know and I’ll send it over. 

#StacySims #SprintIntervalTraining #MidlifeFitness #WomenOver40 #StrongNotSkinny
Hyrox training session, and no lie this was disgus Hyrox training session, and no lie this was disgusting. I’m not sure I ever want to do it again. 

The skipping should have really been a run but it was raining and I didn’t want to!!

Still an incredibly tough workout

#hyrox #workout #fitnessmotivation #fitnessover40
We’ve officially hit the final quarter of 2025 👏

Now’s your moment to check in with your goals — how’s your energy, your consistency, your strength, your habits?

What’s working, what’s not, and what do you still want to achieve before the year is out?

Small shifts now = big results later.

Let’s finish 2025 feeling stronger, healthier, and more like we have our sh*t together

My favourite planner from @The Inspired Stories 

#goalscheck #motivationoftheday
I’m excited to try out this smart skipping /jump I’m excited to try out this smart skipping /jump rope from @everjumpfit 

Think the Pelaton of skipping 👌 as I’ll be honest once Hyrox is done I really don’t love running anymore but I do want to keep up my cardio fitness and support bone health with impact. So expect a skipping challenge to be coming up very soon

I also think these will make for an awesome Xmas present too

#midlifefitness #fitnessover40
I have been loving some of my latest natural skinc I have been loving some of my latest natural skincare finds. 

And I always get lots of comments when I share these. These are my latest find and they have my skin super glowy right now. 

I love the fact that they are super affordable too. Tumeric cleansing pads have been a huge win, they have been even good for Clayton’s teenage skin too. 

I’ll link both the pads and beef tallow in the comments. 

#naturalbeauty #NaturalSkinCare #naturalskincareroutine
Come and workout with me as here we are prepping f Come and workout with me as here we are prepping for ski and snowboard season. So this means programming in some unilateral and rotational work. 

Save this and try it on your next workout.

I have loved this training block. New block starts next week. Locals get booked in ahead of time. Let’s go 🙌

#fitnessover40 #workoutvideo #workoutmotivation
I tried a Dr Stacy Sims workout plan for 90 days a I tried a Dr Stacy Sims workout plan for 90 days and I think this has been one of my favourite program reviews to date

If you want to see more on my results and what’s included in the programme I did a full break down on my YT. Comment ‘sims’ if you want to see the full review and I’ll send it over

#womensworkout #fitnessover40
Always incredibly proud of both my kids but @clayt Always incredibly proud of both my kids but @claytoncolseynicholls is ready to take things up a notch and yes I am forever and always going to take credit for all of it thanks to this study 😂😂

Forever grateful that the best gift iv probably ever given my kids is to be fit and health. All be it I was a lot fitter and healthier back when I filmed these videos some 10 years ago 🙈🙈
Your skin is your biggest organ and so health isn’t just what you out in it, but it’s also important to mindful of what you put on it. 

I’ll never be perfect but I try and make natural beauty swaps where I can. 

And adding Beef Tallow is one recent natural beauty swap iv made recently and I’m in LOVE with this product. Especially on my dry AF flakey legs too 

#NaturalBeauty #toxicfree #MidlifeWellness #MidlifeBeauty
Stop relying on motivation, instead work on cultiv Stop relying on motivation, instead work on cultivating discipline and habit 

What’s one habit you know u need to work on this week??

Mine is reducing sugar intake and upping running if I want to hit my goals

#fitnessmotivation #fitnesslife #fitnessover40
Follow on Instagram

Footer

Shop

Info

  • About
  • Contact
  • Privacy Policy
  • Website Terms Of Use

stay in the know

Copyright © 2025 · Theme by 17th Avenue

Manage Cookie Consent
We use technologies like cookies to store and/or access device information. We do this to improve browsing experience and to show personalized ads. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}