Sarah Hyland’s Diet and Workout Secrets You Can Steal

If you follow Sarah Hyland on social, you know her Insta feed is full of fun party pics with her boyfriend, posing poolside with friends and slaying the red carpet with co-stars. While the 31-year-old hasn't always been able to hit the gym due to health issues--in 2018 she revealed she has Kidney Dysplasia--a condition that's caused her to have two kidney transplants, she's training and working out every chance she gets. The former Modern Family actress looks incredible and CelebWell talked with experts who broke down her diet and fitness regime explaining why it works. Read on.

1. Eats Plenty of Fish

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Hyland's diet consists of salmon for dinner and lots of protein. Michelle Routhenstein, MS, RD, CDE, CDN, Cardiology Dietitian and Preventive Cardiology Nutritionist with Entirely Nourished says, "Fish is a source of lean protein that provides satiety to your meal. This can allow for a more full and satisfied feeling after a meal, which can prevent grazing." Kunal Gandhi, the Founder and CEO of EZPT, a new at-home fitness app adds, "Fish have essential nutrients that nourish our heart and brain; Omega-3 Fatty acids like DHA and EPA are useful for brain and heart health."

2. Healthy Snacking

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The actress makes time for healthy snacking throughout the day, which includes almonds and a protein shake. Routhenstein shares, "Healthy snacking can help you be more mindful and in tune with your hunger signals, which when answered appropriately can facilitate an increase in metabolic rate. An increase in metabolic rate allows for more calories to be burned while at rest, which allows for consistent weight loss results and for better processing of food by your body."

3. Cardio

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Hyland's workout schedule includes plenty of cardio and James Shapiro MS, ASCA LV II, CES, PES shares, "Cardio is a great way for staying in shape because you’re trying to workout without straining your central nervous system (CNS). When you perform HIIT with weights or strength training, you tend to stress the CNS to a point where if you keep pushing, you get diminished returns. With cardio, you can keep burning calories and work towards your physical goal without the strain associated with strength training. I would always recommend a balance. In terms of keeping the weight off, you can start to oxidize stored fat in your body based on the duration and level of intensity of cardio you perform."

4. Switches Up Routine

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Chad Landers, one of Hyland's trainers, told People, “I have dozens of exercises that I toss in and out of it to keep her from getting bored, and work things in different planes of motion,” says Landers. “Sarah is very dedicated. She really enjoys working out and pushing herself.” Shapiro emphanzies, "This is important because of the supercompensation model. With the introduction of anything new, you are trying to create adaptation. First you will get an alarm response, this is your body understanding there’s something new you are doing. You then start to recover and enter a level of fitness that’s greater than what you had before, or what we call supercompensation. You have to always try to create a new stimulus or switch to your workout routine not only to avoid boredom, but also challenge yourself and adapt to become more fit."

5. HIIT

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Hyland enjoys working out and adds HIIT to her intense regime. Pete McCall, CSCS and author of Ageless Intensity: High Intensity Workouts to Slow The Aging Process explains, "A great HIIT workout would be a Tabata protocol of only 4 minutes, that is 20 seconds of high intensity - exercising to the point of being out of breath, followed by 10 sec. of rest, repeated 8 times in 4 minutes. Pick a piece of equipment like a stationary bike or rowing machine (both allow muscles to work without ground impact forces which is what could cause an injury); warm-up for 5-8 minutes - to the point of starting to sweat, then do a Tabata protocol for 4 minutes, allow 3-5 min for a cool down. Yes, that is not a lot of exercise, An effective HIIT workout only needs to be 15 minutes or less."

Sarah Hyland is celebrating her best friend’s birthday in her bikini! The Modern Family star shared a moving tribute to her “forever friend” on social media this week, along with a few photos of the BFF duo having a blast in their bikinis. The actress, who suffers from major health issues, is an inspiration when it comes to self-care. Read on to see 6 ways Sarah Hyland prioritizes her health and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!

1. She Suffers From Health Issues

Sarah suffers from a chronic kidney issue, often landing her in the hospital. She first underwent a kidney transplant in April 2012, revealing to Seventeen that she suffers from kidney dysplasia, a condition in which kidneys don’t develop properly in the womb and result in painful cysts. In 2017 she underwent her second kidney transplant after the first failed and she was forced to undergo dialysis. She also suffers from endometriosis and an abdominal hernia. “I was still in severe pain after the transplant, and that was due to the endo and the hernia,” she told Self in 2018. By the end 0f 2018, she had undergone a whopping 16 surgeries over the course of her life. Sarah has been very open about how her health struggles have impacted both her physical and mental health.

2. She Trains at The Dogpound

LOS ANGELES, CALIFORNIA - JANUARY 19: Sarah Hyland attends 26th Annual Screen Actors Guild Awards at The Shrine Auditorium on January 19, 2020 in Los Angeles, California. (Photo by Leon Bennett/Getty Images)

Sarah is one of the many stars and supermodels who train at the Los Angeles and New York gym The Dogpound, where she works out with ​​Austin Pohlen. “Prep for a secret shoot next week! …but let’s be real. The end goal is wedding body ready….” she said in an Instagram Story, revealing her workout, which consisted of hip raises on a medicine ball, reverse split squats with a barbell, kettlebell rows, and forward falls with resistance. “These are SO much harder than they look but get a good ?[butt] ya gotta work them ?[ham] strings,” she said.

3. She Also Rows

BEVERLY HILLS, CALIFORNIA - JANUARY 05: Sarah Hyland attends the 21st Annual Warner Bros. And InStyle Golden Globe After Party at The Beverly Hilton Hotel on January 05, 2020 in Beverly Hills, California. (Photo by Amy Sussman/Getty Images)Getty Images

In a March 2021 Instagram story, Sarah revealed she splurged on a new at-home fitness machine. "So, I decided I needed to get… started, and I didn't really know how to do that so I went into my garage and I measured out space and I got a rowing machine," she revealed. "So, here it is. It is the NordicTrack rowing machine, which I just like to do this on." After giving fans a demonstration, she revealed that she uses the brand’s immersive iFit workouts. “They have a bunch of different classes and I can pretend that I'm in Ireland y'all, not home!"

4. She Works Out Nearly Every Day

SANTA MONICA, CALIFORNIA - AUGUST 12: Sarah Hyland attends ABC's "Bachelor In Paradise" And "The Ultimate Surfer" Premiere at Fairmont Miramar - Hotel & Bungalows on August 12, 2021 in Santa Monica, California. (Photo by Jon Kopaloff/Getty Images)Getty Images

Sarah rarely skips a workout when she is in good health. "I like to build muscle by strength training with my trainer,” Sarah told Shape in 2017. “I do an hour-long full-body workout five to six days a week whenever I can. We focus on different body parts, and in between each one, I do one or two minutes of cardio. It's pretty intense."

5. Moderation Is Key

UNSPECIFIED - OCTOBER 21: In this image released on October 21, Sarah Hyland speaks onstage for the 2020 CMT Awards broadcast on Wednesday October 21, 2020. (Photo by Rich Fury/CMT2020/Getty Images for CMT)Getty Images

Sarah has a moderate approach to die. "I'm the first one to pick up Taco Bell or a pizza. But as long as you account for it with exercise, you're fine. I believe in everything in moderation,” she explained to Shape.

6. She Actually Enjoys Exercise

SANTA MONICA, CALIFORNIA - NOVEMBER 10: Sarah Hyland attends the 2019 E! People's Choice Awards at Barker Hangar on November 10, 2019 in Santa Monica, California. (Photo by Rodin Eckenroth/WireImage)Getty Images

"It's really fun for me. I get an endorphin rush and feel good about myself. Plus, my trainer is like my fit therapist! We talk about life, and before I know it, my sets are done."

Sarah Hyland is heating up Big Sur! The Modern Family star took a moment out of her birthday getaway to the Northern California cliffside haven to strip down into her swimsuit and take a soak in her hot tub overlooking the Pacific Ocean. How does the star, who turned 31 in November, keep herself fit? Read on to see 7 ways Sarah Hyland stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Spends Time in Nature

As can be evidenced by Sarah’s latest “Big Sur Birthday photo dump,” the actress spends a lot of time in nature, engaging in outdoor activities. “@wellsadams surprised me with a weekend getaway filled with wine, deer, and, of course, tree hugging 🥰 Feeling full of gratitude, joy, and cheese,” she captioned the series of snaps.

2. She Does Strength Training, HIIT Style Workouts

You can find Sarah breaking a sweat at The Dogpound, where she works out with trainer ​​Austin Pohlen. “Prep for a secret shoot next week! …but let’s be real. The end goal is wedding body ready….” she exclaimed in a recent Instagram Story. Her workout consisted of hip raises on a medicine ball, reverse split squats with a barbell, kettlebell rows, and forward falls with resistance. “These are SO much harder than they look but get a good ?[butt] ya gotta work them ?[ham] strings,” she added.

3. She Has a Rowing Machine

Axelle/Bauer-Griffin/FilmMagic

Sarah recently splurged on a new at-home fitness machine from NordicTrack, which is enabled with iFit interactive workouts. "So, I decided I needed to get… started, and I didn't really know how to do that so I went into my garage and I measured out space and I got a rowing machine," she revealed. "So, here it is. It is the NordicTrack rowing machine, which I just like to do this on,” she said. “They have a bunch of different classes and I can pretend that I'm in Ireland y'all, not home!"

4. She Works Out Almost Daily

Tommaso Boddi/Getty Images for Immersive Van Gogh Exhibit Los Angeles

Sarah rarely skips a workout. "I like to build muscle by strength training with my trainer,” Sarah told Shape in 2017. “I do an hour-long full-body workout five to six days a week whenever I can. We focus on different body parts, and in between each one, I do one or two minutes of cardio. It's pretty intense."

5. She Has a Moderate Approach to Diet

Jon Kopaloff/Getty Images

"I'm the first one to pick up Taco Bell or a pizza. But as long as you account for it with exercise, you're fine. I believe in everything in moderation,” she dished to Shape.

6. She Enjoys Exercise

Rich Fury/CMT2020/Getty Images for CMT

"It's really fun for me. I get an endorphin rush and feel good about myself. Plus, my trainer is like my fit therapist! We talk about life, and before I know it, my sets are done,” Sarah revealed about her motivation to break a sweat.

7. She Has Battled Major Health Issues

Sarah Hyland/Instagram

Sarah has battled a major chronic kidney issue and has been hospitalized many times, first undergoing a kidney transplant in April 2012. She told Seventeen that she suffers from kidney dysplasia, a condition in which kidneys don’t develop properly in the womb and result in painful cysts. She underwent her second kidney transplant in 2017 after the first failed and she was forced to undergo dialysis. Endometriosis and an abdominal hernia are other health conditions she has battled. “I was still in severe pain after the transplant, and that was due to the endo and the hernia,” she added to Self in 2018. By the end of that year, she had 16 surgeries behind her.