I get asked daily about nutrition and training. This was a question by someone that I wanted to answer here too: The question was about “What I eat and how often I train?”
I read your introduction on your page, and your comment on how you got fit in your garage and in your kitchen. I know the basics about eating clean, I just don’t stick to it. What is your typical day of clean eating and do you work out / run every day?
Hey there! Yes! developing the habit and routine for clean eating is the hard part, it gets easier though! I do aim to eat every few hours to keep my blood sugar regulated and prevents me from getting busy and “forgetting to eat.” I know right? Who does that? I do, and more often than I would like! My advice is to PLAN PLAN PLAN. If you fail to plan, plan to fail. It is soooo true! If I don’t plan ahead, I will not eat enough or eat too much of the wrong things! If I know I will be out all day running errands, etc. I will pack food in my car or I will be stopping at the next drive thru!
Here are some examples of a couple of days for me:
Breakfast: old fashioned oats/Proflex20 vanilla protein powder/ water and coffee
snack: Greek yogurt with PB2 or (sometimes I will have scrambled egg whites)
Lunch: grilled tilapia, spinach, tomatoes, feta, salsa, etc on a Joseph pita (low carb) wrap or a whole wheat wrap
-sliced colored bell peppers
-serving of hummus
Snack: Ultra Performance protein bar with coffee (egg whites international in it for protein)
Pre dinner: Fiber Wise – peach flavor fiber/probiotic drink (drink about 30 min before dinner)
Dinner: grilled chicken or lean fish with veggies (maybe a sweet potato) -water
Snack: greek yogurt sometimes if I have a sweet tooth (or a homemade protein bar)
snack before bed; Almond milk (with about 4 pumps of my egg whites international) tiny bit of chocolate protein powder to make it taste like chocolate milk. Great blast of lean protein before I hit the sack!
Breakfast: Protein pancakes with protein coffee (coffee recipe here)
Snack: egg white muffins made with turkey bacon or I’ll have a low glycemic meal replacement shake
Lunch: Clean chicken salad on whole wheat toasted bread (as a sandwich), sliced colored bell peppers, or other veggies.
Snack: clean oatmeal energy balls or a protein bar
Pre dinner: FiberWise – peach flavor (drink about 30 min before dinner)
Dinner: Quinoa white chicken chili
Bedtime snack: almond milk with egg whites (see previous example) or greek yogurt with PB2 or a tablespoon of peanut butter
EGG WHITES: http://www.eggwhitesint.com/likes/DaniGetUrGunz
**Proflex 20 Protein Powder, Ultra Performance Protein Bar, Low Glycemic shakes & Fiber Wise: Melaleuca – I can help you with this if interested. You must be a member to get preferred pricing but it’s where I get all of my supplements, vitamins, and other amazing products. I’ve been a member for 14 years. It’s amazing!
**Email me for information: [email protected]
Do I workout every day?
Heck no! I just don’t have time to! I just have the “Discipline” to get out there and get it done! I LOVE they way training and eating healthy makes me feel! I encourage all of you to really make it a habit and learn and practice that discipline that it requires! You can do this!
I usually do workout splits, so for example, M/W/F I lift and usually once on the weekend. Some weeks I do more often and some weeks I get less. It all depends on my crazy schedule for that week. I try to get at least 4 lifting days a week sometimes 5. I just plan out my week the weekend before so that I have a “plan!” I will add in extra days and really watch my diet if I’m prepping for a photo shoot, fitness event, etc.
I don’t do a ton of cardio anymore (I did more while losing my weight.) I will do cardio intervals on the elliptical or run sprints, or hill sprints. I used to love to run but it’s hard on my body so I tend to mainly long distance run when prepping for a fun mud run/obstacle course race, etc. In general, I get enough cardio by doing the intervals and doing intense lifting circuits. I will throw in a steady state cardio day (longer cardio day) so I can watch Pretty Little Liars on Netflix on my elliptical! haha I will set it on a hard interval setting and just watch my iPad for the 43 minutes while I sweat it out. Sometimes this is more for my “me time.” 🙂
I hope this helps! It is hard to give you an exact “what I eat or how often do I workout” answer because it changes all the time. I think your body needs the change (training and eating) to keep you from hitting a plateau. I offer online personal training/coaching as well. Click on the image for training info.
Keep rockin’ everyone!!