How Ashley Ate and Trained Last Week

by | Jun 12, 2013 | Blog, Fitness, Health

Here’s a look into my eating and workout style, and what works for me.  I have learned lots of the years, and through my own experience, and watching others, I have discovered that many women miss the mark in how many calories they eat, the kinds of food they eat, and how they workout.  I like to eat real food, and I like to eat often.  My workouts are short and intense, and I only have 3-4 sweat sessions each week.

7:30am – GF oatmeal with 1 tbsp. natural peanut butter + 1 coffee with tsp. of maple syrup.
10:30am – Goat’s yogurt with strawberries
1:00pm – Quinoa salad: quinoa, peppers, onions, spinach, chicken and homemade dressing + 1 dried piece of ginger
2:15pm – 30 minute UgiFit workout
3:00pm – Protein shake: Proteins Plus Vegan powder, pumpkin puree, mango, pumpkin pie spice, instant coffee
6:00pm – Pork, brown rice, broccoli
8:00pm – Cocoa powder drink with almond milk and beet sugar

8:30am – Coffee w/ almond milk + protein shake: Proteins Plus Vegan powder, almond milk, blueberries, banana, kale
12:30pm – Tuna Melt: Organic canned tuna, carrots, onions, real mayo, feta cheese, brown rice wrap; broiled
4:00pm – Almonds & dates
5:00pm – 1 hour walk
6:00pm – 1 beer
8:00pm – GF sausage, baked potato, grilled eggplant with olive oil and S & P + 1 piece of dried ginger

8:30am – Coffee w/ almond milk
9:00am – GF oatmeal with almond milk, chia and pumpkin seeds
10:30am – 45 minute heavy weight workout
11:30am – 2 fried eggs, potato, 1/2 GF sausage
3:30pm- Share plate: grapes, brown rice cakes with hummus, plantain chips, carrots + 3 beers
6:30pm –  Mixed salad with blueberries, oranges, almonds, homemade dressing. Steak, stuffed mushrooms (cream cheese and garlic) + cheesy broccoli (broccoli, brown rice, cheese)
7:30pm – Slice chocolate GF cake + 1 wine
(Bday dinner at Matt’s parents, so saved it for my cheat meal)

8:30am – Black tea + Nature’s Path cereal w/ almond milk
11:00am – almonds
12:30pm – Organic tomato soup with added  brown rice & beans for  protein + nut thin crackers with tomato dip
3:30pm – Grapefruit + almonds
6:30pm – Chicken made in tomato sauce with peppers, ginger, garlic, chilies,  and ground Indian spices (appetite is low – not feeling the best today) 

7:30am – Black tea + protein shake:  Proteins plus vegan powder, almond milk, mango, pumpkin puree, kale
10:30am – Almonds and dates
12:30pm – Chicken pakora (chicken cooked in chickpea flour), brown rice, broccoli + 1 cocoa powder drink with almond milk, cinnamon and ceyenne pepper
3:30pm – Raw veggies + 1 soy latte from Starbucks
7:00pm – Quinoa Salad: quinoa, black beans, peppers, onions, kale, parsley, apple cider vinegar, salt + 1/2 beer
8:00pm – Brown rice cake with natural peanut butter and honey

8:00am – Black tea + GF oatmeal with almond milk, chia and pumpkin seeds
9:15am – 90 minutes of yoga
11:15am – Chicken, broccoli and brown rice with a little Bragg’s all purpose seasoning to add some salty flavour + 1 piece of dried ginger
2:00pm – 1/2 grapefruit + almonds
5:00pm – Quinoa salad: same as above + half grapefruit
9:00pm – Almonds 



NOTES:  Normally I workout hard on Monday, Wednesday and Friday, and then possibly again on Saturday or Sunday.  I enjoy walking or yoga as alternative workouts, and believe 3-4 30-45 minute workouts is more than enough to change your body. You do not need to waste 1+ hours in the gym, 6 days per week, to change your body, and in fact, this can cause injury and hold you back from success.

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