Who wouldn’t want to poke their head in a personal trainers shopping cart, or be a fly on the wall to see how they eat when you’re not looking? Well, I’m here to show you! I’ve made it my personal mission to be real, honest, and show you what’s really going on behind closed doors with me. I follow the 90/10 rule, and make a real effort to eat real and balanced foods most of the time. I am no longer afraid to indulge here and there, and I attribute this to balanced eating and trying to get enough calories in the form of carbs, proteins and fats every day. I hope you see this pattern throughout the journal, and are able to take some ideas from this that you can implement into your own healthy eating lifestyle.
What you don’t see on the journal, but definitely happens daily is:
- 2-3 liters of water
- Udo’s Choice Super Adult probiotic
- NutraSea fish oil
Thursday January 9th
9:00am – 1 grapefruit, 1 piece of Glutino Flax bread w/ natural peanut butter and honey + black tea
12:30pm – Brown rice pasta w/ chicken, broccoli, red onion, parsley, goat’s cheese, olive oil, S & P + cacao drink w/ almond milk
2:20pm – ½ GF Daryl’s bar
5:30pm – Homemade chili + ½ GF Daryl’s bar
9:00pm – Mixed nuts
Friday January 10th
8:15pm – Lemon flavoured Greek yogurt w/ pumpkin seeds, chia seeds & hemp hearts + black tea
11:15am – Grapefruit
12:00pm – 1 hour hot yoga
1:30pm – Protein shake w/ almond milk, ½ avocado, frozen mango, spinach & protein powder
4:30pm – Nut thin cracker w/ hummus
7:30pm – Chicken with onions, peppers and Indian spices + 1 coke
9:30pm – Piece of dark chocolate
Saturday January 11th
8:00am – Protein shake w/ almond milk, banana, peanut butter, instant coffee, ice & protein powder
11:00am – 2 poached eggs with bacon and 1 slice of GF toast
3:00pm – Green salad with goat’s cheese, shrimp, cooked veggies and apple cider vinegar dressing + 2 cocktails (gin, tonic & grapefruit juice)
6:00pm – Cacao w/ marshmellows + mixed nuts with dried apricots
12:00pm – 2 small pieces of chicken with 1 clementine
Sunday January 12th
10:00am – 1 grapefruit + coffee with Bailey’s
11:00am – 30 minute UgiFit workout
12:00pm – Protein shake w/ almond milk, banana, peanut butter, instant coffee, ice & protein powder
1:30pm – Out for brunch: Tofu, potatoes, tomatoes, jalapeno peppers + 1 bacon & egg bourbon drink…yes, you read that right, and it was simply delicious
4:30pm – Mixed nuts and dried apricot
7:30pm – Glutino bagel crackers to start. Greek chicken with feta yogurt sauce, brown rice & broccoli
8:30pm – 1 PB cookie & 1 PB square (both homemade and fairly healthy!)
Monday January 13th
9:00am – Protein pancakes (banana, GF oatmeal, cottage cheese, egg, flaxseed, hemp hearts) with peanut butter & 100% maple syrup + black coffee
12:00pm – Protein shake w/ almond milk, avocado, frozen mixed fruit & protein powder
2:00pm – Quinoa/zucchini lasagna with 1 PB square + black tea
5:15pm – Chicken stir fry with bok choy, onion, ginger, and garlic + green tea
6:30pm – Raw carrots, mixed nuts & dried apricots
9:30pm – Mixed nuts, dried apricots
Tuesday January 14th
8:30am – ½ cold protein pancake + 1 grapefruit & black tea
10:00am – 45 minute UgiFit/GroupFit workout
11:00am – Protein shake w/ almond milk, ½ avocado, ½ banana, natural peanut butter, ice & protein powder
2:00pm – Chicken with onions, peppers and Indian spices + mixed nuts with dried apricots & black tea
5:15pm – Cottage cheese w/ an apple and cinnamon (big amount since this is my dinner tonight)|
7:00pm – 1 homemade protein bar, raw broccoli, and slice of Pamelo (grapefruit hybrid)
Wednesday January 15th
8:30am – Cottage cheese w/ an apple and cinnamon
9:45am – 30 minute online workout video
11:00am – Protein shake w/ almond milk, 1/2 avocado, 1/2 banana, peanut butter, cacao powder, instant coffee, ice cubes = unreal!!
2:00pm – 1 GF Daryl’s bar
5:00pm – Mixed nuts & dried apricot + black tea
6:30pm – Chicken stir fry with bok choy, onion, ginger, and garlic
7:45pm – 1 clementine while teaching class
9:30pm – Mixed nuts
That’s it for this week! Next week I will have similar snacks and workout styles, but the meals will be different to ensure I don’t get bored, and my body receives different nutrients and vitamins. It may not be a perfect meal plan, but I am realistic, satisfied, and not looking to be a fitness model. My goal is to feel good from the inside out. Mission accomplished.
Showing you the difference between liking and loving your body,
Ashley Dale Roy
