Strictly Sonia!

Women's Fitness

TV personality and host of The Voice Australia, Sonia Kruger is always on the move. What’s her secret to keeping fit while staying on top of one of the toughest industries life can throw at you (especially for a woman)? Read on to find out!

LIFE + WELLNESS

You have such a busy career and schedule. What does feeling healthy and well look like for you these days?

For me, feeling healthy is less about looking a certain way and more about having energy and strength. I want to be able to work all day, keep up with an 11-year-old and still have enough stamina for some socialising as well! I’ve also realised wellness isn’t about being perfect. If I have a green smoothie for breakfast and pasta and dessert for dinner. I’m calling that balance.

Has your approach to health, fitness and looking after yourself changed as you’ve gotten older?

Completely. When I was younger, exercise was often about burning calories and trying to look good in a swimsuit. Now it’s more about maintaining muscle, strength, mobility and energy….and I’ve finally accepted that recovery is part of training — which is convenient because I’m much better at the recovery bit!

What are the non-negotiables in your daily routine that help you feel your best?

Movement, hydration, good nutrition, sleep and getting outside. I also like to make movement enjoyable, which is why dance is still such a big part of my life and the reason I developed the fitness app Strictly You. I also try not to start the day scrolling on my phone, although I’m saying that as someone who has absolutely started the day scrolling on my phone!

Mornings can set the tone for the whole day. What does your morning routine look like, and are there any habits or products you always make time for?

I start with water, coffee — obviously, because I’m human — and some kind of movement. Depending on the day, that might be a dance workout, Pilates or one of the body-training sessions on Strictly You. I’ll usually have The Collagen Co.’s Hydraglow to help restore hydration and it’s so easy to incorporate into my routine. I love routines that don’t require me to completely reorganise my life. If something involves 17 steps and a special appliance, I’m probably out!

FITNESS + STRENGTH

What does your current approach to exercise look like? Has the way you train changed over the years?

It’s changed enormously. I used to think more was always better. Now I’m much more focused on consistency and having a combination of things.

As women get older, conversations around strength, muscle and maintaining energy become increasingly important. Has that changed how you think about fitness?

Absolutely. We naturally lose muscle mass as we age, so maintaining strength becomes increasingly important for muscle, bone health, brain health, balance and everyday function.

I want to be the woman who can lift her own suitcase — preferably without making a noise like a small farm animal.

On the days when life gets busy or motivation disappears, how do you keep yourself moving?

I lower the bar. I tell myself I’ll just do ten minutes rather than a full workout. Often I keep going; if I don’t, ten minutes is still better than zero.

And sometimes I’ll put on a Strictly You dance or Pilates workout because it feels more like having fun than exercising. That’s the beauty of having different options — you can choose something that suits your energy and your body that day. You don’t have to smash yourself every time.

What’s one thing you’ve learned about fitness that you wish you’d known 10 or 20 years ago?

Consistency beats intensity. And exercise doesn’t have to feel like punishment to be effective. I wish I’d understood earlier that dancing, Pilates, walking and strength training can all have a place in a good fitness routine.

Fitness is a long game, and maintaining strength, mobility and cardiovascular health over decades is much more valuable than getting a “summer body” fit for six weeks.

NUTRITION + DAILY ROUTINES

How do you approach nutrition when you’re juggling work, family and a busy schedule?

I keep it simple. I try to prioritise protein, vegetables, fruit, healthy fats and plenty of water, but I’m a realist. I travel, work long days and have a family, so sometimes nutrition takes a back seat to whatever I can find quickly!

I also like having convenient things I can rely on. The Collagen Co.’s Premium Collagen Peptides have become a staple for me, particularly when I’m travelling or rushing between commitments. The secret is making healthy choices easy enough that you’ll actually stick to them.

Protein has become a much bigger part of the wellness conversation for women. Is it something you consciously think about in your diet, and how do you make getting enough easier?

Yes, much more consciously now. Maintaining muscle becomes increasingly important as we age, so I try to include protein at every meal — eggs, Greek yoghurt, fish, chicken, lean meat or a protein shake when I’m busy.

I’m also a big believer in convenience. The Collagen Co.’s Glow Shakes are an easy option when I want something quick that feels a little more like a treat. Basically, I’m trying to make the healthy choice the lazy choice!

What are your go-to options when you need something quick but still want it to support your health and nutrition goals?

Greek yoghurt with berries, eggs on toast, smoked salmon and avocado, or a protein shake. I also always have The Collagen Co Glow Shakes, especially the chocolate milkshake flavour around because they’re so easy when I’m travelling or working are like a meal.

My culinary philosophy is basically: if I can make it in under five minutes, we’re in business.

Collagen has become part of many women’s everyday beauty and wellness routines. What made you interested in incorporating collagen into yours?

Collagen is a major structural protein in the body and our natural collagen production declines with age. As someone who has spent a lot of my career on camera, I’m obviously interested in looking after my skin, but I’m also interested in supporting my body as I get older.

I started using The Collagen Co.’s Premium Collagen Peptides in Mixed Berry, which contains hydrolysed collagen peptides, because it was so easy to incorporate into my daily routine. It’s not a magic wand, it’s one small part of a bigger picture that includes nutrition, exercise, sleep and looking after your skin.

Do you have a favourite The Collagen Co product or flavour you find yourself reaching for most often?

I’m a big fan of The Collagen Co.’s Glow Shakes, especially chocolate of course, as well as the limited edition Golden Gaytime, because they’re easy, taste great and fit into my routine. I’m very loyal to anything that makes my life easier — my standards have become considerably more practical with age!

WELLNESS + AGEING

There’s been a shift away from wellness being purely about how we look towards how we actually feel. Has that been true for you?

Definitely. Looking good is lovely but feeling good is the real luxury. And for me, that comes from exercise, good nutrition, hydration and sleep — although the sleep part is sometimes more aspirational than achievable!

What does self-care realistically look like in your life? Is it the big things, or more about small habits you consistently come back to?

Mostly the small things. Moving my body, eating well, getting outside, taking care of my skin, having a massage when I can and occasionally doing absolutely nothing.

What do you think women sometimes underestimate about looking after themselves as they move through different stages of life?

How important it is to prioritise themselves before they absolutely have to. Women are incredibly good at looking after everyone else and putting themselves last.

You can’t keep withdrawing from the bank account without eventually checking the balance!

PERSONALITY + PROFILE

When you’re not working or training, where are we most likely to find you?

With my family, travelling, having dinner with friends or somewhere near the ocean. I also love fashion, so there’s a very good chance I’m supposed to be doing something productive and instead I’m online looking at clothes I absolutely don’t need.

What’s your ultimate treat or indulgence?

A really good dinner, a beautiful bottle of wine and gelato. I’m not going to pretend my ultimate indulgence is celery sticks. Life is about balance — and sometimes balance means ordering dessert before anyone else can say, “Do we really need one?”

Who inspires you when it comes to ageing with confidence?

Women who don’t disappear as they get older. I admire women who continue to work, evolve, take risks, stay curious and have fun. Ageing is happening anyway, so you may as well participate enthusiastically!

Looking back at your career and life so far, what are you most proud of?

That I’ve continued to evolve. I’ve been incredibly lucky to have had a long career in television.

The industry constantly changes, and you have to be prepared to change with it. I think staying curious has probably been one of my greatest assets.

What’s the best piece of advice you’ve ever been given?

“Don’t worry about what you can’t control.” I’ve had to learn that repeatedly — apparently once wasn’t enough!

You can’t control what people think or every twist your career will take. You can control how you show up, how you treat people and whether you keep moving forward.

And finally, what’s next for Sonia Kruger?

Hopefully plenty! I’m continuing to grow Strictly You. We are constantly expanding the idea of making fitness fun and accessible for women at different stages of life.

I love television, so there are definitely more things I want to do there too. And personally, I want to keep travelling, learning and challenging myself.

At this stage of my life, I’m less interested in asking, “How do I stay young?” and much more interested in asking, “How do I stay strong, healthy and connected to my loved ones”.

All of these things, preferably without injuring myself by putting on my shoes.