The Food Diary of a Personal Trainer


Fitness trainer Ashley gets asked a lot by her clients what she eats.  Here she gives us a day in the life:


A couple days ago, I was talking to a client about nutrition and after about five minutes of healthy chatter, she asked me, “Well what do you eat every day?” I realized then that I’m asked that question quite often. Then the little light bulb went on as I had just figured out what my next blog would be about.

I try to take a realistic approach when dealing with clients and nutrition. I know I’ve said it before but I’m not a perfect eater. Some clients think it’s just easier for me to keep my diet on track because I live the life of a personal trainer. I feel like one of my jobs is to let my clients in on a little secret…that if there’s a birthday party, I have cake and ice cream and if I go to a movie, I always eat popcorn.

In the same breath, there aren’t all that many times when I make unhealthy choices and one of the many reasons I work out six days a week is so I can enjoy special occasions once in a while and not feel guilty about it. A healthy lifestyle requires consistency and discipline and just finding healthy choices that you actually like and can stick with. There are so many fad diets out there that work temporarily until it’s too hard to keep up and you quit. The best diet to go on is the one where it doesn’t feel like a diet.

Exercise is very important and there are so many health benefits that come along with it. My body has changed dramatically over the last four years because of the hard work I have put in and the amazing trainers that I work with at least three days a week.

**Side Note: Even trainers need trainers for that extra push and accountability. I wouldn’t be where I am today physically if it weren’t for their knowledge, support and motivation. With that said, my body did the most changing when my diet (that didn’t feel like a diet) was on point along with my exercise habits. It all comes down to what you’re consuming and how you’re fueling your body. From my experiences with clients, it seems to be the hardest part of the equation, resistance training + nutrition + cardio = success.

So enough babble…here’s a day in the eating life of me.

12-16 oz juice containing carrots, apples and lemon
1/2 cup 100% whole grain rolled oats – I mix in a tablespoon of peanut butter (go chunky!) and a spoonful of coconut oil. I also add chia seeds sometimes. Superfood #2…I’ll get into these little guys next time.

Handful of Walnuts or Pumpkin Seeds
12-16oz green juice containing celery, kale, spinach, lemon, apples, cucumber and one teaspoon of spirulina.

Spinach salad with tomato, mushroom, 1/2 avocado, asparagus
2 tablespoons of Olive Oil and Vinegar dressing

1/2 cup Kefir – perhaps a better choice than yogurt that i’ll also talk about next entry.
1/3 whole grain Muesli

Sometimes I’ll have more green juice depending on hunger level as well as activity level that day.

Homemade Black Bean Burger
1 slice Ezekiel bread
1 tablespoon organic Ketchup
1/2 avocado

I always feel full and some days I’m hungrier than others so I just add in some other healthy foods and of course drink lots of water. Many of my clients have grown accustomed to food journaling which is super helpful to monitor where your calories are at throughout the day. I suggest that as a starting place just to see what you’re consuming…many are surprised by the amount of calories in. Then you can figure out where you can start making some changes.

Well, it’s a perfect day to grill out and use the great zucchini, potatoes and onions I got in my order this week and last. Enjoy the sun but make sure you wear sunscreen.

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