breaking it down for the wellness baddies:: Dr. Katie Hirsch pod episode in practice (episode 49 & 50)- a week in my life!
if you’re like me, you always feel super motivated after listening to a podcast episode…whether that be health & wellness based, business, or fashion based…it can all really help to inspire action!
however, after i get out of the car or stop my run for the day, i don’t actually follow through with the actions that were promoted during the episode. worse yet, sometimes i don’t even know HOW to act on some of the knowledge an expert just shared.
i want to change that for wellness big sis:: the pod. my goal is a global wellness EDUCATION & ACTION agency for women, focusing on learning about our bodies & ACTING on it… which is why i thought it would be helpful to create a “week-in-the-life” post where i journal about the successes (and failures!) i had throughout the week working on implementing some of the actionable takeaways that were shared in the pod episodes!
with that being said, here is a week in my life focusing on the concepts shared in episode 49 with Dr. Katie Hirsch and episode 50 of wellness big sis:: the pod for you to gain inspiration from & to reflect on some of the challenges we all might face when creating healthy change!
Monday
7am:: ate a banana & a clean simple eats protein shake (just protein powder & almond milk) in order to put into practice Dr. Katie sharing that we need to pre-fuel before our workout! (27g carbs; 21g of protein)
7:20 am:: 40-minute lower body strength workout (felt great!)- included power & speed elements which we chatted about on the pod!
8:00 am:: my typical 16 oz of water + 5g of creatine, plain greek yogurt breakfast with cacao nibs, flax, chia seeds, & granola, followed by 16 oz of water, followed by my cashew milk lavender latte & cinnamon. (41g carbs; 22g protein)
10:50am:: snack: babybel cheese, 2 boiled eggs, sourdough crackers
11:00am:: exciting podcast interview with a lot of eustress (good stress), but definitely probably used some of my energy stores (5.2 g carbs; 16g protein)
1:30pm:: chicken pad thai (30g carbs; 16g protein)
2:00pm:: 2 mile walk
4:00pm:: sourdough cracker snack (14g carbs)
6:00pm:: sourdough cracker snack
6:30pm:: 3 mile run
7:30pm:: steak with salad and sourdough bread (74g carbs; 29ish g protein)
8:00pm:: dark chocolate peanut butter cup :)
challenges & successes of the day:: for breakfast, i didn’t quite reach the 2:1 to 3:1 carb:protein ration she recommended prior to a workout or her recommendation to eat 30-60 minutes before a workout, but still okay! the workout felt really good! overall it was a very active day, but i didn’t do as good of a job pre-fueling with carbs before my run. i should’ve had another banana! overall, this was a pretty good day for me! although i still think i was overall under-fueled for the day given how much activity we actually ended up doing
Tuesday
8:00am:: breakfast (same as everyday hahaha) with the 5g of creatine in my water (drank within ~2 minutes so it didn’t dissociate!)
10:00am:: dirty chai latte from a coffee shop
1:00pm:: steak, orzo, plum, bell peppers
6:00pm:: upper body strength workout (notice no pre-fuel…not ideal!)
7:00pm:: chicken pho & dark chocolate peanut butter cup
challenges:: overall it was a busier work-day, so I wasn’t as aware of my nutrition and definitely didn’t pre-fuel adequately before my strength training workout. i also definitely didn’t move as much or have as much stress, so my guess is the “life” part of the energy utilization requirements was lower than yesterday
Wednesday
8:00am:: breakfast same as every day!
11:00am:: babybel cheese snack
12:00pm:: banana- proud of myself for eating a sufficient amount of time before my run!
12:30pm:: long run
2:00pm:: 2 boiled eggs, chomps- not usually hungry after my runs, so I always struggle to re-fuel
7:00pm:: homemade pizzas! yumm
challenges & successes:: I actually pre-fueled 30-60 minutes before my run! That has been my struggle all week, so I’m proud of that! However, I need to be better about post-fueling after my workouts so I can give my body allll the good nutrients!
Thursday
8:00am:: breakfast same as everyday!
11:00am:: Chomps!
11:30pm:: exciting new interview for wellness big sis:: the pod! (nervous, but so fun!)- the chomps was definitely needed for a bit of fuel!
1:00pm:: chicken thighs, goat cheese, crackers, apples, & a cookie with my pod guest…so yummy!!
3:00pm:: cheese-y chips snack! iykyk :) the best!- literally jyst tortilla chips with melted cheese in the microwave…a classic!
6:00pm:: late upper body & core workout! (struggled with not being hungry, so I didn’t pre-fuel…ughhh)
7:45pm:: chicken breast, green beans, pico, ice cream for dessert
challenges & successes:: in hindsight, I’m giving myself a bit of grace for not properly fueling later in the evening, I wasn’t super hungry, which can be a sign of under-fueling, but being aware of that is okay, too!
Friday
8:00am:: same breakfast, of course :)
11:00am:: chomps bar!
1:30pm:: sous vide egg bites, sourdough crackers, & sweet peppers, with a cookie from my sweet Thursday podcast guest :)
4:30pm:: mini quesadilla
5:30pm:: upper body strength training sesh
7:00pm:: spaghetti & meatballs
& there is a little week in my life trying to put into practice everything Dr. Katie was telling us about! As you can see, no day was perfect, and I definitely struggle with more of that “under-fueling” side of the equation…but it is a constant practice , effort, & fine-tuning…so I’m excited to continue to feel my body improve with these adjustments!
I’d love to know if you guys struggle where I struggle? Or what are some of the areas where you succeed? Let me know!
In health & happiness,
Kelsy
