31 days till the Ronnie

0315 Alarm goes off....snooze

0320 It goes off again and I wake up. Puppy joins me for my morning routine but realizes if I do not have oatmeal, then he has no bowl to lick and then joins his daddy back in bed.

0325 I set up my coffee the night before so I just press BREW and then begin making my preworkout shake. Here is the ingredients/nutrition break down. I added 1/4 tsp of peanut butter extract and banana extract so that it would taste more like peanut butter/banana goodness. You can also add vanilla/almond extract and cinnamon and it will taste like a snickerdoodle cookie! I Swear!!


There are mixed theories behind doing cardio on a empty stomach. I prefer to have something to work with if I am going to be doing intervals on the stairmaster for 40 plus minutes. I simply prefer to eat before.

 After my cardio session at the gym, I shower and head to start work at 05:30. I will eat my egg quiche before 06:00 with some fast acting carbs (strawberries) and healthy fats to get the day started (avocado). Started my gallon of water and took my vitamins/suppplements.

I try to pace out my meals by 3 hour increments. Somedays I am hungrier than others and can not last more than 2.5 hours. I just listen to body and the cues it gives me and try to distinguish between hunger/thirst/boredom/stress etc.

So tired today! I had 4 cups of coffee while at work!! EEK!

09:00 Lean protein + complex carbohydrate + veggie
Tofu - seared and then baked with chipotle seasoning, 1 bright harvest sweet potato patty and 1.5 cups of broccoli

Temptations at work...NO I DID NOT EAT EAT. They like to reward us health care professionals with sugar and fat ladden meals. I just don't get it!

12:00 Garlic seasoned and baked chicken with mixed green salad, cherry tomatoes and 8-10 raw almonds crushed. I use balsamic vinegar for seasoning. Almost forgot to take a picture!

3:00 Second Gym session - cardio and weight training

4:00 Recovery shake

4:30 Grocery store for fresh produce since I have to cook tonight for the weekend.

5:00 PT session with client


6:30 I was starving!! Couldn't wait till later. Lean ground turkey breast with spinach in a low carb tortilla

Total Nutrient breakdown for the day =

I have increased my amount of healthy fats and try to keep my carbs low. The net carb intake for today is 46. I am aiming around 50.

I also burned 700 calories in exercise so my total net calories for the day were around 450. I am trying to keep those under 500 to meet my goals.

- Whittney C.