Joan Smalls: How the Supermodel Stays Fit

The Couture LAB's weekly wellness blog goes all‑in on Joan Smalls, the Puerto‑Rican supermodel who helped change the face of the industry while quietly cultivating a body built on strength, confidence and activism.

Smalls is more than a runway star. She treats her body like a finely tuned machine, avoids nightlife and bad habits, and insists on training that makes her feel powerful.

In 2020 she donated half of her wages to support the Black Lives Matter movement and launched DonateMyWage.org to encourage others to do the same. Her discipline in the gym and her activism off‑duty make her a role model for anyone seeking a holistic approach to health and purpose.

This blog unpacks Smalls’s routine, shares sample workouts inspired by her regimen, and offers nutrition tips drawn from interviews. Whether you’re new to exercise or looking to refine your practice, Joan’s example proves that consistency and self‑care can yield striking results.

How Joan Smalls Trains: 45‑Minute Bodyweight & Glute‑Focused Workouts

In a 2021 interview for Daily Front Row, Smalls explained that she does 45 minutes of body-weight resistance training almost every day. She focuses on core stability and glute strength to support her spine — Smalls has scoliosis and therefore targets the muscles that protect her back. Her favourite exercises include:

• Planks and assorted sit‑ups to challenge the deep abdominal muscles and improve posture.

• Glute kickbacks, squats and fire‑hydrant drills, which activate the gluteus maximus and medius, enhancing hip stability and power.

• Outdoor runs three times a week, often through the palm‑lined streets of her native Puerto Rico, to build cardiovascular endurance while enjoying nature.

Her routine is deliberately simple.

Smalls notes that she hasn’t practiced Muay Thai in over a year but misses the martial art for its self‑defence benefits and the confidence it provides. She believes every woman should learn to throw a proper punch because it’s empowering. This blend of bodyweight conditioning, glute‑centred work, and self‑defence mindset forms the backbone of her fitness philosophy.

Why Bodyweight Resistance Matters

Bodyweight training offers several advantages:

1. Accessible anywhere. Without machines or heavy barbells, you can train at home, in a hotel or outdoors — just like Smalls does when she travels.

2. Functional strength. Movements such as squats and planks mimic everyday actions, improving balance and joint stability.

3. Core engagement. Because there’s no external support, your core must remain active to stabilise the body, which is crucial for those with spinal considerations like scoliosis.

4. Progressive overload. Even without weights, you can make exercises harder by increasing repetitions, slowing down the tempo, or adding holds and pulses.

Smalls’s emphasis on glute training is particularly significant. Strong glutes anchor the pelvis, reduce low‑back strain and enhance athletic performance. By performing kickbacks and fire hydrants on all fours, she isolates each side individually, ensuring symmetrical strength and promoting hip stability.

Sample 45‑Minute Bodyweight & Glute Workout

Below is a workout inspired by Smalls’s routine. It’s designed for all fitness levels; increase repetitions or add ankle weights as you progress. Aim to complete the circuit three to four times per week.

Tip: On days when you feel energetic, follow this circuit with a 15‑minute moderate jog to emulate Smalls’s cardio days. If you’re new to running, start with power walking and gradually build up your pace.

Introducing Self‑Defence Skills

Smalls’s admiration for Muay Thai emphasises self‑protection and empowerment. While you may not have access to a Muay Thai studio, you can incorporate basic striking drills at home to develop coordination and confidence.

1. Jab–cross combo. Stand with your left foot forward, guard up. Extend your left hand straight ahead (jab), then rotate your hips and throw your right hand (cross). Perform 30 seconds of continuous punches, then switch leads. Focus on speed and keeping your guard high.

2. Front kicks. From a fighting stance, lift your front knee and push your foot forward, engaging the core. Alternate legs for 1 minute.

3. Shadow boxing. Put on a timer for 3 minutes and throw combinations of jabs, crosses, hooks and kicks. Keep moving your feet and imagining an opponent. This can elevate your heart rate and burn calories while teaching self‑defence fundamentals.

Incorporate these drills into your cardio sessions or as standalone “express workouts” on busy days. Not only will they reinforce Smalls’s belief that “a girl should always be able to throw a good punch”, but they’ll also build coordination and mental resilience.

Nutrition & Lifestyle: Fueling the Machine Without Deprivation

Smalls’s diet philosophy centres around balance and enjoyment. She eats breakfast daily, alternating between oatmeal, scrambled eggs with turkey bacon and toast, or fruit. Before eating, she drinks plain water to hydrate and prime her digestion. Remarkably, she does not drink coffee because the smell reminds her of her late grandmother; instead, she relies on natural energy from food and hydration.

Balanced Eating Habits

• Hydrate first. Start your morning with a glass of water. Hydration aids metabolic processes and can reduce feelings of sluggishness. If you miss the ritual of coffee, try herbal tea or infused water.

• Power breakfast. Emulate Smalls by choosing whole‑grain oats topped with berries and a drizzle of honey, or scrambled eggs with turkey bacon and avocado on whole‑grain toast. Both meals supply protein, complex carbohydrates and healthy fats.

• Include fruits and vegetables. Smalls tries to eat plenty of produce, so build your lunch and dinner around colourful vegetables, leafy greens and fruits. Think of a salad with grilled chicken, quinoa and roasted vegetables or a stir‑fry with tofu and mixed greens.

• Enjoy cultural favourites in moderation. The supermodel admits she loves Puerto Rican, Italian and Thai food and has a sweet tooth. She doesn’t subscribe to rigid dieting; instead, she enjoys her favourite flavours and adjusts her workouts accordingly. You can adopt this flexible approach by balancing indulgent meals with lighter options and staying active.

Sample Daily Meal Plan

Supplements & Wellness

Smalls maintains a supplement regimen that includes zinc, probiotics, vitamin D, a B‑vitamin complex, methylsulfonylmethane (MSM) and vitamin C. These supplements are popular for supporting immune function, gut health, bone strength and joint flexibility. However, supplements should complement — not replace — a balanced diet. Before adding new supplements, consult with a healthcare provider to ensure they’re appropriate for your needs.

Beyond nutrition, Smalls prioritises sleep and rest. She goes to bed by 10:30 p.m. and avoids alcohol and caffeine. Adequate sleep is fundamental for recovery, hormonal balance and mental clarity. To emulate her routine:

• Adopt a consistent bedtime. Aim to be in bed around 10 p.m. or set a routine that allows for seven to nine hours of sleep. Create a calming evening ritual — dim the lights, avoid screens and read or stretch before bed.

• Skip stimulants. Replace late‑night coffee and cocktails with herbal infusions or sparkling water. If you enjoy social drinks, moderate your consumption and remain hydrated.

• Listen to your body. Smalls emphasises that she doesn’t want to be so strict that life isn’t fun. Honour cravings occasionally and make adjustments in your workouts, just as she does by increasing her gym effort after indulging.

Mindset & Activism: Why Health Is About More Than Looks

While her sculpted physique garners attention on runways, Smalls’s approach to wellness extends to mental resilience and social responsibility. She treats her body like a fine machine that requires care and maintenance and sees her career longevity as dependent on her habits.

Managing Scoliosis with Strength

Diagnosed with scoliosis as a teenager, Smalls refused to view her condition as a limitation. After seeing an X‑ray of her spine, she resolved to push herself harder. She integrated rehabilitation exercises and stretching into her routine and took up boxing at 17 to build strength. This mindset underscores the idea that limitations can become catalysts for growth. For those with physical challenges, focusing on corrective exercises, proper form and mobility work can not only mitigate pain but also foster empowerment.

Empowerment Through Self‑Defence

Smalls believes that every woman should be able to throw a punch. Her Muay Thai practice served both as a workout and as a way to cultivate self‑confidence. For readers, learning basic self‑defence (whether boxing, Krav Maga or even practising assertive boundaries in daily life) can translate to greater psychological security. Many gyms offer introductory boxing classes, and you can also find beginner tutorials online. Focus on fundamentals like stance, guard and simple combinations; as you progress, consider sparring under supervision to develop reflexes and resilience.

Activism & Giving Back

Beyond the gym, Smalls uses her platform to advocate for racial equality and representation. During the 2020 civil rights protests, she pledged to donate half of her wages to the Black Lives Matter movement and launched DonateMyWage.org, which encourages individuals and brands to donate a portion of their earnings to social justice causes. She has also spoken out about the need for lasting diversity in fashion. Her activism reminds us that wellness isn’t just personal — it extends to the health of our communities. Participating in causes you believe in, volunteering locally or supporting organisations financially can be as fulfilling as any workout.

Taking Action: Your Joan Smalls‑Inspired Week

Putting it all together, here’s how you can incorporate Smalls’s principles into a seven‑day schedule. This is just a blueprint; feel free to modify based on your fitness level and recovery needs.

How The Couture LAB Can Help

Joan Smalls’s training aligns closely with The Couture LAB’s “Booty Gains Guide.” This program features targeted glute and core circuits — including kickbacks, fire hydrants and squat variations — to help you develop strength and definition similar to the moves Smalls swears by. It also offers progression levels, from beginner to advanced, ensuring you continue to challenge your muscles without heavy equipment. Explore the guide here and pair it with the workout and nutrition strategies above to craft your own supermodel‑worthy routine.

Final Thoughts

Joan Smalls embodies a powerful combination of discipline, balance and social consciousness. Her commitment to daily bodyweight training and glute work proves that you don’t need fancy equipment to build strength; her balanced diet demonstrates that you can enjoy cultural foods and sweets without guilt; her early bedtime and abstinence from alcohol and caffeine highlight the importance of recovery; and her activism shows that wellness encompasses community health as well.

As you incorporate elements of Smalls’s routine into your life, remember that the goal isn’t perfection but consistency and self‑care. Use this blog as a blueprint for building strength, fuelling your body wisely and engaging with the world around you. When you feel tempted to skip a workout or reach for an unhealthy snack, think of Smalls’s motto: take care of yourself so your body can perform. With dedication and mindfulness, you too can stride through life — and any runway — with power and confidence.