A Day in My Life
I firmly believe that goals are achieved by consistently doing the little things – the things that may seem insignificant at the time but add up to long term success. Things like going to bed early, staying hydrated, practicing gratitude and eating healthy. A huge component of wellness is nutrition, and it’s often an area where people get stuck or fall off the band wagon, as we’re faced with a number of food decisions throughout our week and it does take time, effort and education to stay on track.
I hope that by sharing my typical day, and specifically how my family approaches mealtime, you can feel empowered to make healthier choices and achieve the vision you set for 2019 and beyond.
Getting Enough Sleep
A good night’s rest is critical for wellbeing and health. I go to bed at the same time every night and wake up at the same time each morning, which means I’m in bed by 11 p.m. and up by 7 a.m. If I get less than eight hours of sleep, I have low energy the next day, which can create a vicious cycle. Because of low energy levels, I’ll crave sugar and caffeine (instant short-term energy boosters) and when the crash happens, I’ll ultimately feel even more tired. I prevent this by sticking to a bedtime routine for both myself and my kids, which ensures we all get enough rest and lets our bodies repair.
I firmly believe that goals are achieved by consistently doing the little things – the things that may seem insignificant at the time but add up to long term success.
The kids wake up by 7 a.m., as well, and together we get ready for the day. I prepare breakfast for all of us. I almost always have a shake for breakfast (you can view some of my shake combos and recipes on Instagram) and then have an espresso drink with non-dairy creamer. I am a short order chef when it comes to the kids, often making them homemade waffles, French toast, oatmeal or eggs. They don’t love my protein shakes yet, but I keep trying!
Throughout the Day
Once the kids get off to school, I head to the gym for my workout. If I don’t get my workout in during the morning hours, I typically won’t manage to make it happen.
After my workout, I have meetings or appointments and will eat lunch at the Life Time Cafe, at home or occasionally at a restaurant.
The rest of my afternoon is filled with errands until it’s time to get the kids from school. The kids will eat a healthy snack after school and then we do their homework and sports.
I’m often asked about what my kids eat for lunch. Our family places a lot of value on nutrition, but that can sometimes be at odds with school cafeterias or environments we find ourselves in. Two of my kids do eat school lunch, because the Life Time Foundation is involved with their school, ensuring that their lunches are healthy and that the Harmful Seven ingredients have been eliminated. My youngest child’s cafeteria serves some food that we wouldn’t consider healthy, and because of that I make sure her lunch and snack is packed the night before.
Dinner is an area where planning and meal prep have become important for us. At the beginning of each week, I figure out which days we will all be home for dinner, and I plan accordingly. I involve the kids in meal planning, allowing them to take turns picking a meal of their choice. Each dinner has to have a balance of protein, greens and a starch, typically we have rice or potato.
Once I have the meals planned for the week, I do the grocery shopping. I buy bulk items from Costco (fruits, vegetables, meat, etc.), and for everything else, I shop at Lakewinds Food Co-Op. I like shopping at Lakewinds because they do a great job of having only healthy foods in their store, and they have principles of community and sustainability. They donate money and fresh food to people in need, and they support regional organic farmers.
We eat the same thing as a family – I don’t serve separate meals. By getting the kids involved in meal planning, they tend to be more receptive to eating what I’ve prepared. Anytime I’ve tried to force my kids to eat things they don’t like, it backfires and turns into a battle I prefer not to fight. I’ve sidestepped my kids on this one! By making sure that all the choices I provide are healthy, I can allow them to choose what they’d like to eat at the beginning of the week and not fight those battles at dinner time. This is a win-win, as I’m also empowering my kids to make their own decisions and engaging them in the dialogue about healthy nutrition as fuel for a healthy life.
Recovery and family time are an important part of my daily routine. After dinner, I spend time with my kids, reading books or playing games with them. I make a conscience effort not to have my cell phone around during this time and I limit iPad use for my kids. In fact, I’m pretty strict about iPad time and let my kids use it during long travel only. To help my body physically recover from my workouts, I make sure to get in yoga or a few stretching poses each day. I also allow my mind time to relax and unwind, without constant stimulation. For example, I like to relax in the evenings by reading a book instead of watching TV. By slowing down in the evenings, I find that I ease into a full night of sleep and am fully recharged the next morning to start again!