Pia Muehlenbeck Diet

Founder of natural and ethical bikini company and Instagram fitness model Pia Muehlenbeck has made a huge name for herself. Her incredible physique and entrepreneurial prowess make her inspirational to so many people around the world. But what is the Pia Muehlenbeck Diet and workout plan?

Currently sitting on 2 million followers it’s fair to say that Pia has made a massive success of herself in the last few years. Originally born in Germany and with an early move to Australia, Pia eventually would study law at Bond University.

Pia though, as smart as she was , was destined to make something more. And so built her companies around her swimwear model looks and college level smarts.

Pia Muehlenbeck Quick Stats

  • Height: 5’8″
  • Average Weight: 53kgs
  • Date of Birth: November 5th 1991
  • Nationality: German/Austrialian

Pia Muehlenbeck Workout


Pia is known for keeping in solid shape year long round. You’ve got to admire her, as she obviously works hard to maintain a good and shapely figure.

Workouts wise, she seems to keep things simple. She works a lot with bodyweight movements and tends to keep things with a high number of repetitions.

One good workout she’s posted online is her resistance band workout that focuses on building a shapely and round booty. Resistance bands make sure you are putting loads more effort into any movements you perform and also need you don’t need to be rushing to sign up to gyms.

They are absolutely ideal for a home workout and as long as you have a diet similar to Pia Muehlenbeck, you should see some good results.

Pia’s resistance band booty building workout goes like this:

20 reps per exercise. Rest for around 30 seconds to 1 minute between sets and try to repeat the exercises 2- times each.

  • Clamshell x 20
  • Bridge Wipers x 20
  • Bridge Flex x 20
  • Bridge Thigh Pulses x 20
  • Glute Kick Extension  x 20
  • Glute Kicks x 20
  • Full Hydrants x 20
  • Hydrant Pulses x 20
  • Side Leg Raises x 20
  • Squat Walk x 20
  • Crab Walk x 20

If you want to see Pia performing this workout and the movements you need to be doing, some of these exercises are fairly uncommon, then you can check her doing it on her Slinkii page here.

Pia Muehlenbeck Diet


Diet wise Pia believes that people need to forget about fad diets and any quick fixes. Dieting needs to be sustainable and there are a set of fairly simple rules you can follow to keep the weight off long term. Fitness should never be boring, and nor should your diet. Eat sustainable and enjoyable healthy food and start to cut out the rubbish from your diet.

Pia believes that everything you do, for fitness and your diet should start with a goal and plan. Focus on an objective and remind yourself of it regularly. Then once you’ve done this, maybe break it down into smaller monthly or even weekly goals.

Add more vegetables to your diet each week, set smaller dietary targets, achieve them and you’ll feel more motivated to continue. Planning is essential here. Plan your new healthy groceries and meals each week. Ensure you plan according your mini goals and overall goals!

Remember that your diet is vital for any success. Pia bases everything around her diet and ensures that anything she eats is nutritious. She keeps a good balance of proteins, carbs and fats in her diet. Ensuring she leaves out as much junk as possible.

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Meal planning is also important for weight loss so you can eat smaller portions more frequently.

Pia eats arounds 4-5 small meals per day. This ensures her metabolism is kept high and her body fueled with the correct nutrients.

The best way to work through meals and start to keep weight off is to eat more fruit and vegetables. Pia skips unhealthy sides and dressings and tries to eat as many whole fruits and vegetables as possible. Get them in every meal and only eat as much protein as you need.


Keeping things interesting is essential when it comes to your diet too. Pia’s diet commonly swtiches things up. Ensure you have a whole host of healthy recipes to hand that keep your mind engaged and interested in what you are eating. This will keep your diet on track for the longer term.

Go crazy with research, and look up different exercises and recipes! This will keep you excited and ensure your body is constantly being challenged.

Finally, you need to drink more water. Period. Water keeps you feeling fuller and boosts metabolism gradually. It also helps keep your body in check and any nasties flushed out. To get more water into your diet for better results Pia recommends;

An easy way to ensure that you are always staying hydrated is to carry water bottle with you at all times. This is a simple way to make sure that you always have easy access to drinking water.

Pia normally starts her day with yoga and cardio before she eats her breakfast. She takes lunch around 1pm and dinner at 7pm. An example meal plan for Pia goes like this;

  • Snacks: Nuts / Piece of Fruit / Hummus
  • Breakfast: Smoked Salmon and Poached Egg Stack with Spinach, Capers and Lemon Juice
  • Lunch: Chicken/Tuna with Raw Vegetables/Salad (Protein Focused)
  • Dinner: White Fish/ Lean Meat Steamed Vegetables, Potatoes and Veggie Soup
  • Dessert: Apple Slices and Honey

Pia Muehlenbeck Supplements

Pia doesn’t use many supplements as she eats such a balanced diet and needs to keep her weight in check. To tone down to Pia’s level though it could be a good idea to invest in a fat burner supplement. This can help keep your diet in check and also provide you with much needed energy through the day.

If you are lifting weights in the gym then you could also opt for a protein shake. But a fat burner is all but an essential self investment to cut back fat and tone up properly!

-Click to See the Years Highest Rated Female Fat Burner-

>Our Hourglass Review<

Pia Muehlenbeck Social Channels

My baby abs are showing just in time for Aussie summer! 😂👌 @womensbest

A post shared by PIA MUEHLENBECK (@piamuehlenbeck) on

Pia is a queen of Instagram and is heavily active on the site regularly. She also has a website packed with useful tips and some absolutely jaw dropping bikini shots – a source of serious motivation!

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