Josie Canseco's Diet Plan & Fitness Routine As a Model

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: June 20, 2024
FACT CHECKED by Christiana Mikesch, CPT
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No wonder Josephine Marie Canseco looks fabulous and has a passion for modeling and fitness when you know that this beauty is the only daughter of a former Playboy model Jessica Sekely Canseco and a Major League Baseball player Jose Canseco.

She is incredibly strong, fit, and healthy, as you can see from her interviews, Instagram, and other posts.

Can you treat yourself to junk food from time to time and still stay fit with a perfect body shape like this American model and social media influencer?

As a certified personal trainer, I've revealed all the necessary information to help you figure out what fitness and health benefits you may reap following Josie Canseco's diet plan and workout routine and how hard it may be.

Body Stats

  • Build: slim
  • Height: 5ft 9in (175cm)
  • Weight: 132lbs (60kg)
  • Breast: 34in (86cm)
  • Waist: 23in (58cm)
  • Hips: 35in (88cm)

Josie Canseco's Diet

Like Josie Canseco, who has been blessed with great genetics, I've learned in my fitness journey that maintaining a magnificent athletic physique requires consistent effort and dedication.

It's not just about genetics; it's about the daily choices we make in our diet and exercise routines. No, she doesn’t get obsessed over counting calories or blindly sticking to a restrictive diet plan.


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A post shared by Jos🤍 (@josiecanseco)

Instead, she focuses on consuming balanced meals that contain fresh, clean, wholesome, natural, mostly plant-based foods. That’s what she considers to be the foundation of feeling healthy and confident.

“[I feel confident] when I’ve really been on a good routine of eating right and eating a lot of vegetables and good proteins and balancing my diet — and it’s not all about going full-in and being, like, cold-turkey, cutting things out and being like a health freak. It’s all about balance for me.”

- Josie Canseco, Model, & Social Media Influencer

Her diet includes a lot of fruit and veggie salads, with a bit of seafood. You won’t find red meat, poultry, or any animal by-products on her plate because she loves animals.

Still, she can’t totally switch to a vegan diet because she’s allergic to nuts, a common protein source, and meat replacement in vegan meals. So, she gets her protein from fish and seafood.

Speaking of the balance, Josie Canseco occasionally indulges in her favorite yummy treats like ice cream or pizza. Satisfying her junk food cravings in one cheat meal per week helps her avoid binge eating.

“It’s ok to have pizza and stuff like that, but [weight loss] should be hard work. It shouldn’t be easy.”

-Josie Canseco, Model

Of course, she burns it all off in a strenuous workout afterward. One of the studies from the PubMed website suggests that individuals can burn more calories performing a HIIT session with an HRS than spending the same amount of time performing a steady-state exercise session [1].

What food does Josie Canseco eat:

  • Everything in moderation
  • Whole grains
  • Leafy greens and other vegetables
  • Salads
  • Fruit
  • Pressed fruit juice
  • Seafood
  • Fish

What food does Josie Canseco avoid:

  • Red meats
  • Chicken and other poultry
  • Junk food
  • Refined sugar
  • Processed foods
  • Chemical additives
  • Artificial ingredients
  • Nuts

Sample Daily Meal Plan

Tomatoes and fruits on a table

Most of Josie’s diet is based on vitamins, minerals, fiber, and protein from fish and vegetables. She also consumes moderate amounts of carbs and fats.

According to another study found on the National Center for Biotechnology information website, meal planning is associated with a healthier diet and less obesity [2].

Not only does such a healthy meal plan help her maintain the ideal weight and muscle mass to look perfect, but her diet ensures that she avoids obesity, diabetes, heart disease, and other diseases related to unhealthy eating. Here is what a sample daily meal plan might look like in Josie Canseco diet.

Meal 1
  • Oatmeal
  • Fresh fruit

Meal 2

  • 1 egg
  • Egg whites
  • Spinach
Meal 3
  • Salad with cucumber
  • Tomato
  • Peppers
  • Spinach
  • Olive oil
Meal 4
  • Salmon with steamed vegetables

Cheat meal

  • Pizza, burgers, pasta, or ice cream

Josie Canseco's Fitness Routine

pink dumbbells, a measuring tape and a green apple

Josie Canseco believes that a combination of a balanced diet and exercise routine results in a perfectly-shaped figure and a healthy body.

As with her diet, she isn’t too strict and doesn’t stick to only one workout plan.

Although she adores exercising outdoors in the fresh air, this Victoria’s Secret model regularly hits the gym because maintaining such an impressively slender physique requires a lot of time, sweat, and dedication, even with her superior genetics. 

Josie says that she danced for 12 years and has played sports her whole life, so physical activities come naturally to her tough fitness mentality.

In one interview, she explains what sports mean to her:

“I grew up playing sports and being very active. So for me, it’s kind of like a routine thing that just helps me feel better about myself, about my life, and my confidence. And I feel like that shines through when you feel good about what you’ve done.”

Cycling, taking rumble classes for one-on-one boxing training, and demanding circuit training are integral parts of her workout routine. Besides that, she also goes running, does weight training, dances, plays golf, and enjoys many other outdoor activities.

She loves to mix up various types of workouts spiced up with her favorite high-paced music.

Whenever she’s in New York, she trains with a personal trainer at a famous fitness center Dogpound.

The Coachella model often posts workouts on Instagram to inspire her followers and fans.

Circuit Training

Women working out at an outdoor setting

On one of her Instagram posts, Josie has shared this full-body workout plan she follows to enhance her muscle endurance:

  • Ab crunch on a bench: 15 reps
  • Sledgehammer tire swing: 12 reps per arm
  • Medicine ball slam: 10 reps
  • Single leg glute kickback: 12 reps per leg
  • Squat to jump with resistance band: 15 reps
  • Cable woodchop: 12 reps per side
  • Plank with core slider: 10 reps
  • Side lunge with core slider: 10 reps per leg

Depending on your fitness level, you may get inspired to replicate 2-4 rounds of these demanding exercises with some rest in between.


Woman doing boxing with her coach

Another total-body workout Josie loves and practices once a week is boxing.

She particularly enjoys rumble boxing and other martial arts exercises combined with hardcore rap music, which gives her an extra boost.

Besides a fantastic cardio session that gets her blood flowing and heart pumping, this overall workout also helps her stay focused and toned.

“Music is really like my therapy. So anything that’s pretty much music-involved gets your head in the game.”

Plus, she claims that listening to Eminem or 50 Cent while exercising increases her confidence and motivation.


Woman biking on a bicycle

Many celebrities love cycling indoors on a stationary bike or spinning because it’s highly effective in burning calories and fat, helping people improve their cardiovascular health, and keep their mental strength and balance.

This swimsuit model loves it, too.

As an essential part of her weekly workout plan, she has high-intensity spinning sessions at least 2 or 3 times.

In an interview at the Victoria’s Secret Angel Cycle to End Cancer at Flywheel Sports in NYC, she said:

“I love cycling. I do it all the time. It’s a good cardio mix. I’m all about cardio and high-intensity music.”


What Is the Psychological Impact of Dieting on Models Like Josie Canseco?

Dieting in the modeling industry can lead to significant psychological stress, as models often face immense pressure to maintain a specific body image. This can result in anxiety, body dysmorphia, and unhealthy eating habits, highlighting the need for a balanced approach to diet and mental health.

How Does Genetics Play a Role in the Effectiveness of Diet Plans for Models?

Genetics significantly influence how effective a diet plan can be, as individual genetic makeup can determine how one's body processes and responds to different foods. This means that a diet plan that works for one model, like Josie Canseco, may not yield the same results for another due to genetic variations.

Are Model Diet Plans Like Josie Canseco's Sustainable in the Long Term?

The sustainability of strict diet plans followed by models is often questionable, as they may not provide adequate nutrition for long-term health. It's important to consider the potential health implications, such as nutrient deficiencies when evaluating the long-term viability of such diets.

How Does Josie Canseco's Diet Plan Compare to Other Celebrity Diet Plans?

Comparing Josie Canseco's diet plan to other celebrity diets can reveal a range of nutritional approaches in the modeling industry, from highly restrictive to more balanced and sustainable options. This comparison can offer insights into the diversity of dietary strategies used by public figures to maintain their physique.

What Impact Does Social Media Have on Diet Trends Among Models?

Social media significantly influences diet trends and body image perceptions in the modeling industry, often promoting certain body types and dietary habits. This can lead to widespread adoption of specific diets among models, sometimes without considering individual health needs or scientific evidence.


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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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