Written by Kyle Ustach | BScEcon
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Aside from Arnold Schwarzenegger's run as governor of California, Kristi Noem is arguably the most well-known politician associated with fitness and body image. South Dakota's governor, Kristi Lynn Noem, 52 years old, is in incredible shape for her age and often discusses the importance of fitness in her political speeches.
The governor of South Dakota has lived an active lifestyle growing up on a farm, and she is known for her "killer arms." Although Kristi hasn't revealed all her secrets, she often shares her workouts in social media videos or interviews. In this article, we will show you Kristi Noem's workout routine and diet plan, as well as the other keys that help keep her in elite condition while maintaining a high-pressure job.
Table of Contents
- Kristi Noem Workout Routine
- Who is Kristi Noem?
- Kristi Noem’s Diet Plan
- How You Can Train Like Kristi Noem
Kristi Noem Workout Routine
Despite her busy schedule serving as South Dakota's governor and mother of three, Kristi Lynn Noem goes to the gym regularly, typically working out five days a week. While we don't have her exact fitness routine, we have a sample based on research and information she's given over the years.
Monday - Upper Body Strength Training
Kristi starts the week with an upper-body strength training workout. She loves bodyweight exercises and compound movements.
- Pull-ups: 3 sets of 10-12 reps
- Push-ups: 3 sets of 10-12 reps
- Dumbbell press: 3 sets of 10-12 reps
- Rows: 3 sets of 10-12 reps
- Tricep Kickbacks: 3 sets of 12 reps
- Standing Side Crunches: 3 sets of 12-15 reps
- Russian Twists: 3 sets of 12-15 reps
- Side Plank: 3 sets of 60-second holds
Tuesday - Cardio
Kristi Noem is a morning person, and she takes advantage of it, often getting cardio in to start the day. An essential part of her workout routine is to run at least once a week, preferably outdoors. Kristi is a natural runner known for running in various community 5K charity races during her campaigning.
Running helps boost her energy levels to start her day and is a great way to boost her heart rate. It's also a great way to burn calories, boost her metabolism, and improve cardiovascular health.
Wednesday - Lower Body Strength Training
The second strength training workout of Kristi's routine is focused on her lower body. Once again, she utilizes compound exercises, like squats and deadlifts, to engage her whole body. Her workout is excellent for functional training, as the legs are the base of the body.
- Step Ups: 3 sets of 10-12 reps
- Deadlift: 3 sets of 8 reps
- Box squats: 3 sets of 8-12 reps
- Walking Lunges: 3 sets of 10-12 reps
- Lateral Lunges: 3 sets of 10-12 reps
- Goblet Squats: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 12-15 reps
Thursday - Yoga
Another staple in Kristi Noem's workout routine is at least one light yoga session weekly. Kristi loves to attend a weekly yoga class to help keep her body flexible and rejuvenate her mental health. A light yoga session is a great way to burn calories while other muscles recover.
Friday - Outdoor Run
Weather permitting, Kristi likes to start every Friday with a morning run. This is a great way for her to clear her mind and keep her body energized. Like yoga, running is another "active rest" day, where Kristi does a less intense workout.
Saturday - Full-Body Strength Training
Kristi likes to do a CrossFit-style full-body training on Saturdays to end her week. Full-body workouts that focus on functional movements are great for challenging the body, especially for people over 50. The high-intensity training style helps to improve bone density and build muscle mass to help improve her daily life.
- Burpees: 4 sets of 10-12 reps
- Squats: 4 sets of 10-12 reps
- Deadlift: 4 sets of 8-10 reps
- Glute Bridge: 4 sets of 10-12 reps
- Walking Plank Push-Up: 4 sets of 8-10 reps
- Russian Twist Superset with Oblique Crunch: 4 sets of 8-10 reps
- Elbow to Fist Plank Leg Jack: 4 sets of 8-10 reps
Sunday - Rest Day
Who is Kristi Noem?
Kristi Noem is a 52-year-old woman who is the current governor of South Dakota. Noem, a prominent figure in the Republican party, is known for her body and love of the fitness industry. Noem gained popularity in 2018 when US President Donald Trump endorsed her for the governor campaign. She went on to win the 2018 election and become the first female governor in South Dakota history.
Kristi grew up on a ranch and farm with her family in South Dakota, so she was constantly outdoors and staying active with chores. Aside from farming activities, she also enjoyed archery, mainly elk and pheasant hunting. Kristi still enjoys pheasant hunting today and keeps lean animal meat as a staple in her diet. Her background in farming and hunting strongly indicates the diet plan she has followed most of her life, centered on lean protein, whole grains, and vegetables.
Kristi Noem Current Stats:
- Age: 52 years old (November 30, 1971)
- Height: 5'7"
- Weight: 128 lbs
-
Body Measurement:
Chest: 31 in - Waist: 24 in
- Hips: 35 in
Interestingly, Noem found a way to use her love of fitness to advance her political career. In an interview with CNN, Kristi revealed that she uses her gym sessions to connect with other members of the Republican party.
"I started thinking outside the box. How can I get interaction with other members? And for me, it was the gym. I'm not one to sit in bars at night. I'm more of a morning person. So I started going out to the gym in the Rayburn Office Building, and there's a lot of members down there. It's kind of our one chance to socialize, to get to know one another on a personal level. We exercise together. But we also talk about legislation."¹
Kristi Noem’s Diet Plan
For someone with a job as demanding as Noem's that requires constant travel and long hours, it can be difficult to follow a healthy diet plan and exercise regularly. Regardless of how busy the elected governor is, eating healthy is at the top of her priority list. She typically has three full meals and a few light snacks throughout the day as needed.
Kristi Noem likely centers her diet on lean protein sources (often from the animals she hunts), including chicken, turkey, and fish, plus whole grains, fruits, and vegetables. Aside from the coffee she drinks in the mornings, Kristi drinks plenty of water to stay hydrated and healthy.
Sample Kristi Noem Diet Plan
Breakfast:
- Coffee
- Oatmeal
- Egg whites
- Fresh berries
Lunch:
- Grilled chicken
- Brown rice
- Avocado
- Kale and vegetable salad
Dinner:
- Steak or salmon
- Quinoa
- Baked sweet potatoes
- Cauliflower or other vegetable
Her favorite healthy snacks include:
- Yogurt - Yogurt is a great snack for those who want to build muscle or lose weight because it is a good source of protein and is nutrient-dense, containing essential nutrients. Yogurt also contains probiotics, which improve digestion, immune function, and overall health.
- Mixed nuts - Nuts such as walnuts, almonds, and cashews are another healthy snack Kristi eats. Nuts are an excellent source of protein, healthy fats, fiber, vitamins, and minerals.
- Fruits - Fruits are among the best foods for people looking to shed fat. Fruits are nutrient-dense with loads of vitamins, minerals, and antioxidants. They are low in calories and high in fiber, making them the perfect snack to curb your hunger.
For more information and tips regarding weight loss for women, check out our article Top 10 Tips To Help With Weight Loss For Women.
Supplements
Whether you are trying to build muscle, lose weight, or simply improve your general health, vitamins and supplements are a great way to help achieve your fitness goals. While Kristi hasn't openly talked about any supplements, it's safe to say she takes a few staples for women, including:
- Protein shakes
- Multivitamin
- Fish Oil
Kristi Noem is blessed to have a naturally lean body type, so she likely hasn't needed to use a fat burner. However, fat-burning supplements can be a great way to help burn fat and increase your metabolism. To learn more about how supplements can help with fat loss, check out our articles 9 Best Fat Burners For Women and 9 Best Multivitamins For Women Over 50.
How You Can Train Like Kristi Noem
1. Stay Active
With her farming and ranching background, Kristi Noem has always lived an active lifestyle. She believes that even if you can't make it to the gym regularly, there are other ways to exercise and stay active.
Noem is known to be an avid hunter and enjoys being outdoors. If she isn't going for a run at her South Dakota house, she can be found doing other activities, such as the congressional women's softball game, horseback riding, and riding motorcycles. Any activity that can give you fresh air and burn calories is a positive.
2. Train Full-Body
Kristi Noem advocates cross-fit training, as she has shared pictures on her FaceBook and Instagram (@kristinoem) from Rushmore Crossfit in Rapid City, South Dakota. Performing full-body workouts helps build functional muscle and improve bone density.
Research has shown that untrained women can achieve the same gains in maximal strength, muscle mass, jump height, and maximal power output from two full-body resistance training workouts weekly as women who perform a split-body program in four sessions weekly. Full-body workout participants increased upper-body power by 20.3% compared to 16.7% and muscle mass by 1.9% versus 1.7% for split workouts.²
This is useful for women like Kristi, who juggle a hectic work schedule and home life. It allows you to spend less time in the gym without sacrificing results.
3. Follow A Clean Diet
Following a balanced, clean diet is essential for weight loss, weight management, improving your immune system, and overall well-being. Kristi was raised on a ranch and farm, so she likely followed a simple diet of lean meats, whole grains, and vegetables her whole life. Lean proteins like chicken, beef, and fish should be a staple, along with complex carbohydrates and vegetables. Take advantage of healthy snacks, like nuts and fruits, that help keep you feeling full for longer. Staying hydrated is also very important, so be sure to drink plenty of water.
Outro
Kristi Noem, the first female governor in South Dakota, is arguably more known for her killer arms and ripped physique than her policies. Kristi Noem grew up with an active lifestyle, helping her family with the daily chores of their farm and ranch. Kristi exercises at least five days weekly, including three strength training sessions.
Kristi likes to use multi-joint, compound exercises that activate the whole body to build muscle and stay lean. She loves CrossFit training, a high-intensity training style focused on functional training. On days she isn't in the gym lifting, Kristi enjoys running and doing yoga. Her dedication to her body is admirable for someone with such a high-stress job. If you follow a clean diet, live an active lifestyle, and exercise regularly, you can look as good as Kristi Noem does in her fifties!
References
- Clarke, Kyung Lah,Rachel. "South Dakota's Kristi Noem Aims to Break State's Glass Ceiling | CNN Politics." CNN, May 5 2018, https://www.edition.cnn.com/2018/05/04/politics/south-dakota-governor-candidate-kristi-noem/index.html. Accessed December 30 2023.
- Pedersen, Helene, et al. "A Randomized Trial on the Efficacy of Split-Body versus Full-Body Resistance Training in Non-Resistance Trained Women." BMC Sports Science, Medicine and Rehabilitation, vol. 14, no. 1, May 14 2022, https://doi.org/10.1186/s13102-022-00481-7. Accessed December 31 2023.
(All image credit to original owners)
Kyle Ustach
Author