Ariana Grande’s Wellness & Voice Prep Tips
Ariana Grande’s Wellness & Voice Prep: The "Petite Powerhouse" Protocol
She is 5'0" but dominates the stage like a giant. Ariana Grande’s vocal range is legendary, but her stamina is what keeps her at the top.
Here is the deal:
Her routine is not about heavy lifting. It is about holistic discipline. She combines a strict vegan diet, a daily walking habit, and a vocal hygiene ritual that would annoy most normal people.
Industry experts agree that her "Macrobiotic" approach—focusing on whole, Japanese-inspired ingredients—is key to her inflammation-free energy levels.
If you want the energy of a pop star without the burnout, you need to stop counting calories and start counting steps.
1. The 12,000 Step Rule (NEAT Cardio)
Ariana does not spend hours on a treadmill. She walks. Her trainer, Harley Pasternak, gives her a simple target: 12,000 steps a day.
Why this works:
- NEAT (Non-Exercise Activity Thermogenesis): Walking burns fat all day without spiking cortisol (stress) like HIIT does.
- Creativity: She often rehearses or takes calls while walking.
Pro Tip: Stop sitting. If you are on the phone, pace. If you are watching TV, pace. This simple habit burns more calories than a 30-minute gym session.
Quick Action Checklist:
- Buy a cheap pedometer or use your phone.
- Park your car further away.
- Take a 10-minute walk after every meal.
2. The Vegan & Macrobiotic Diet
Ariana has been 100% vegan since 2013. "I love animals more than I love most people, not kidding," she told The Mirror.
But she doesn't just eat "vegan junk food." She leans towards a Macrobiotic diet:
- Base: Brown rice, oats, quinoa.
- Veggies: Daikon radish, lotus root, sea vegetables (hijiki).
- Protein: Tofu, beans, matcha.
The "Vegan Swap" Table:
| Standard Food | Ariana's Swap | Benefit |
|---|---|---|
| Cow's Milk | Almond / Soy Milk | No bloating/mucus. |
| Steak | Tofu / Seitan | Low inflammation. |
| Energy Drink | Matcha Tea | Steady caffeine, no jitters. |
| Candy | Blueberries / Strawberries | Antioxidants for skin. |
3. The "Harley" Glute Routine
She works with Harley Pasternak, the master of efficient workouts. They focus on one thing: The Posterior Chain.
Because she is constantly dancing in heels, her glutes and hamstrings need to be bulletproof.
The Go-To Move: The Glute Bridge
- Lie on your back.
- Feet flat directly under knees.
- Drive hips up, squeezing glutes at the top.
- Repeat for 3 sets of 20.
It is simple, effective, and requires zero equipment.
4. Extreme Vocal Hygiene (The "Throat Coat")
You think you take care of your voice? Ariana steams her vocal cords every single day.
The Protocol:
- The Humidifier: She travels with a personal steamer.
- The Tea: "Throat Coat" tea with Manuka honey.
- The Silence: On tour, she often goes on "vocal rest," refusing to speak for 24-48 hours to let the cords heal.
Why? Singing is a sport. The vocal cords are muscles. If you don't recover them, they tear.
5. Meditation & Mental Health
Ariana has been open about her struggles with anxiety and PTSD. Wellness isn't just abs. It's the brain.
- Therapy: She is a huge advocate for professional therapy.
- Meditation: She practices mindfulness to stay grounded before shows.
"Therapy has saved my life so many times."
Conclusion: Small Steps, Big Voice
You don't need to be a pop star to adopt these habits. Ariana’s routine is surprisingly accessible.
- Walk more.
- Eat more plants.
- Be quiet sometimes.
Ask yourself: Are you complicating fitness? Sometimes the answer isn't a complex gym membership. Sometimes it is just putting on your shoes and hitting 12,000 steps.
God is a woman, and she probably eats her veggies.
But wait, there's more: A vegan diet is great, but are you getting enough B12? Find out the silent symptoms of deficiency that could be killing your energy.
Frequently Asked Questions
Q: Is Ariana Grande fully vegan? A: Yes. Since 2013, she has avoided all meat and animal by-products.
Q: Does she lift weights? A: Yes, but light weights. She builds endurance and tone rather than bulk, using lunges and resistance bands.
Q: How many hours does she sleep? A: She aims for 8-9 hours, especially on tour. Vocal recovery requires deep sleep.
Q: What is her favorite snack? A: Almonds, cashews, and smoothies. She keeps energy consistent with healthy fats.
