Lately, I’ve been receiving an uptick in enquiries from both clients and aspiring wellness professionals about what my day-to-day consists of, from how I eat, to the types of workouts I do in the gym, to what my job actually entails as a Health and Recovery Coach while balancing my training as a physique athlete. Here’s the scoop- I’ll take you through a standard day and include recipes and a workout that I use as well.  Read on for the real deal!

5:45am… my alarm goes off. Time to wake up! But, I don’t actually roll out of bed until 6:15. Shoot!

6:15 am: Shower time! Hmm, should I wash my hair? It’s only been a day. Screw it, I don’t have time to blow dry it this morning. I pull on some workout clothes and slap a bit of makeup on- BB Cream, blush and waterproof mascara.

6:40am: Breakfast and a 15 minute chat in the living room with my husband, who is getting ready to fly off on another business trip. We take every opportunity that we can to bond and spend time together since we are both pulling long hours. Our dogs, Pixie and Papi, are keeping a close watch on my first meal of the day!

Breakfast #1:
Egg whites in butter lettuce cups with fresh salsa (recipe below)
1 cup of black coffee

No time to write my morning pages because I got up late again- that’s the second morning page “fail” this week, grrrr….

7am: I shove my pre-cooked meals into my gym bag and drive 20 minutes to my first health coaching appointment at 7:30am. At least the roads are quiet during this hour.

7:30am: Health Coaching session for an hour. My client is looking at running her first 10km, so it’s time to strategize. There’s also been a little derailment on the fitness and exercise plan- we investigate what happened together and how to get it back on track. We end with focusing on the wins- 8kg lost so far and two 5km races completed. She’s made great improvements with her strength and stamina!

8:30am: Drive back to the center of town for a 30 minute meeting with a potential new client. I schedule an initial consultation with each potential new client to make sure we’re a good fit. If you’re looking to hire a coach, it’s so important to feel connected to that person. Make sure that mutual understanding is there, and always trust your gut! Find someone who specializes as well. 

Breakfast #2 (consumed while driving):
1 scoop MRM protein powder
1 tbsp. homemade almond butter
½ cup oatmeal
(blended together for fast consumption)
16 oz. water

 Just in time! We’ve decided to meet at a quiet coffee shop by her work. She’s noticed that her alcohol consumption has really increased with her new job and it’s starting to have a negative impact on her life. She’d like to cut back, or perhaps quit, but she’s not sure how she can do it with a job in advertising and lots of late night meetings. It’s definitely a match! We schedule our first coaching session together.

9:30am-10:15am- Email time. I bang out a few emails on my phone at the coffee shop before heading to my next appointment.

10:15am- More driving….

11am: Personal Training session with a client I’ve been working with for over a year now.  I haul a bunch of equipment out of my car- a kettlebell, a battle rope, cones. That feels like a workout in itself! I no longer take on new personal training clients, but I’m still working with several I’ve had for a while who are aiming toward specific goals. This client has completely transformed her physique and just got into the New York Marathon, so we talk a bit about changing up her training plan before diving into a weightlifting session.

12pm: BREAK! However, it’s in my car. I recline my seat, eat my third meal while parked on the side of the road, and dig into a book I’m reading, “Bradshaw On: The Family”.

Meal #3:
Chicken Pear Salad (recipe below)

12:45pm: More driving…

1:20pm: Twenty minutes late to a workshop on marketing. Why did I even sign up for this? My hurdle isn’t marketing, it’s time management… I sit in the back and respond to emails and Facebook messages, while keeping an ear open. It feels totally disrespectful, and yet completely necessary. Note to self: no more workshops or networking sessions for a while.

3pm: More driving. How much would a chauffeur cost?

3:30pm: Recovery coaching client. Three weeks have passed since the last binge eating episode, and a few new strategies she’s put into place seem to be working. However, the weight’s still not coming off and that’s a big worry for her. We go over her week- how is she sleeping? What does her food journal look like? What’s going on in her personal life? How’s her exercise going? Any change in medications? A-ha, we’ve found two potential explanations!

4:30pm: Time for another meal… on the 5th story of a car park in a boiling hot car, and then…. MORE DRIVING. Maybe people could just come to my home office? What would I do about my dogs though? Pixie’s such a barker…

Meal 4 : Baked Spicy Fish (see recipe below)

 5:00pm: Finally arrived at the gym after sitting in traffic for 20 minutes. Time to get my workout on- it’s leg day today! However, it’s also peak time at the gym, so I wait 10 minutes for the squat racks to clear. What the hell is that guy doing? Chasing an injury, that’s what!

Pulsing Seated Leg Curls for 3 sets, 15 reps
Barbell Squats with 3 second negatives for 5 sets, 8 reps
Narrow Leg Press for 5 sets, 12 reps
Walking Barbell Lunges for 2 sets until total failure
Seated Leg Extension Machine for 5 sets, 10 reps
Dumbbell Stiff Leg Deadlifts for 3 sets, 15 reps
Seated Calf Raises for 5 sets, 20 reps

5 minutes on Jacob’s Ladder + 1 minute prowler sled pushes + 1 minute tire flips x 3 rounds

I can’t stand doing cardio just after a workout- especially legs- but I have no choice today. People get so concerned about the best times to do their workouts. My philosophy is to do it when you can- just get it done!

6:40pm: MORE DRIVING, and then… I’m home! All I want to do is collapse on the couch, but I haven’t put up a social media post yet and I still have three clients to get back to.  I’d planned to write a blog post tonight on women and drinking, but that’s just not going to happen.

Meal 5:
5 oz lean beef with ½ cup of rice

7:30pm: I walk the dogs around the neighborhood, which helps me unwind and process the day. After many dog training lessons, Pixie’s still a terror.

8pm: Emails. My thumbs actually hurt. And my neck. Whoever invented emails should not be thanked.  Shoot! I forgot to send my bodybuilding coach my report and photos for the week. I pull out my rhinestone-studded suit, strap on my plastic heels and set up the camera on auto. Front pose, back pose, crop and submit.

8:30pm: Meditation. I’m so amped up from the day that for the first ten minutes I can’t help but focus on all the things I should have said and done but didn’t. Fifteen minutes in, and I finally find some peace.

9pm: I eat my last meal of the day and curl up with the dogs. We watch Extreme Makeover, Weight Loss Edition, and I think about the millions of ways I could improve the show and the long-term success of the contestants.

Meal 6: Fish Tacos (see recipe below)

9:45pm: Shower and climb into bed- with two dogs and a cat surrounding me! I read a bit more of my book, but put the book down every three minutes to jot a note for planning the following day into my phone. Another busy day awaits- five clients booked. I’ve got to get that blog post done and carve out more time for writing generally, and seriously consider looking for an office space. 

10:30pm: Zzzzzzzzzzzz (A very sound sleep).

Do not be fooled- I’m a horrible chef! I give my husband all the nutrition parameters and he comes up with these delicious dishes. Yes, I’m a very lucky lady!

Egg Whites with Fresh Salsa
·      8 egg whites with 1 egg yolk scrambled
·      ½ teaspoon Flax Oil
·      4 tablespoons of Fresh Salsa (see below)
·      Fresh ground pepper
·      4 tablespoons cooked quinoa
·      4 Butter lettuce cups

Cook eggs in flax oil with pepper over medium to low heat. Place in butter lettuce cups with quinoa and top with Fresh Salsa to serve.

Chicken Pear Salad

·      6 oz. cooked chicken breast cubed
      1 cup spinach or rocket
·      1 green small pear
·      1 teaspoon fresh mayonnaise (see below)
      1 teaspoon apple cider vinegar
·      Lemon zest and squeeze of fresh lemon juice

Whisk mayonnaise, vinegar, and lemon in a bowl until combined. (For take-away place separately) Toss dry ingredients in the bowl to coat with dressing. Serve immediately.

Baked Spicy Fish

·      4.5 oz. salmon steak
·      ½ cup sweet potatoes cut into circles
·      12 asparagus spears
·      ½ teaspoon chili powder
·      ½ teaspoon curry powder
·      ¼ teaspoon cinnamon powder
      Pinch of sea salt and ground pepper
      ½ teaspoon olive oil

Place salmon and vegetables in bowl and coat with olive oil. Add seasonings and coat evenly. Let sit for 5 to 10 minutes. Double layer aluminum foil. Place sweet potatoes on the bottom, layer with asparagus, and top with salmon steak. Wrap tightly and bake preheated 200 degrees oven for 15 to 20 minutes.

Fish Tacos

·      5 oz. white fish fillet cut into long strips – thaw if frozen
·      ½ teaspoon olive oil
·      ½ teaspoon chili powder
·      ½ teaspoon curry powder
·      Fresh Salsa
·      Coleslaw
·      Butter lettuce cups
      Siracha sauce

Marinate fish in spices and olive oil. Sautee or bake to cook. Place coleslaw in butter lettuce cups and top with fish. Top with fresh salsa.

*substitute fish with 5 oz chicken or 5 oz flank steak or 5 oz braised beef

Add 6 tbsp (2 for each lettuce cup) of quinoa.

Fresh Salsa

·      4 cups fresh tomatoes cubed with seeds removed
·      1 whole red onion
·      1 cup of chopped Cilantro / Coriander leaves
·      ½ cup of jalapeno pepper roughly chopped
·      1 lime juiced
·      4 cloves of garlic finely minced
·      Fresh ground pepper and sea salt

Mix all ingredients and mix well. Let stand for at least 30 minutes before serving. Refrigerate in tightly sealed container.

Information has been changed to protect client confidentiality.


© Tangram Fitness 2013