1. On average, how much sleep are you getting? 6-8hrs…
2. How much water are you drinking? (a good number to shoot for would be at least half your bodyweight in ounces every day!) 1/2 gallon at least…sometimes closer to 1 gal.
3. How much stress is in your life? A lot of self-induced stress, but working out and doing your circuits really helps.
4. How much are you exercising? (per day? per week?) almost every day doing something 2 days resistance circuits, 2 days hiit cardio, 1-2 days pilates/abs circuit and triple threat.
5. Give an example of what you eat in a day! (maybe we can help!)

M1: 1/3 cup of whole oats plain, 8 almonds, 1 mini box raisins and 1/2 scoop of protein powder, sometimes a 1/2 tsp of flax seed.
coffee, creamer (ya I know…creamer = bad)

M2: 6 slices of apple with 2 tbs of almond butter

M3: 1 piece ezekial bread with lean chicken leftover or turkey burger and tomatoes/cukes

M4: Protein shake – 1 scoop and 1/2 c. water 1/2 c. ice sometimes banana or blueberry too.

M5: Mixed veggie salad – cuke/tomato/onion with olive oil/vinegar/garlic dressing or steamed veggies and fish or other type of meat. usually that’s it.

I pretty much only drink water or tea…with my coffee only in the morning.

Ok that’s it!

2. I am doing about 40-50, which is ok, but I need to be a bit more consistent. I am getting a larger stainless waterbottle, so that will help with that.

3. My husband is finishing up his dissertation, so it has been stressful for me the past year, but it will soon be over. My job is rather uneventful, which actually stresses me out as I like to be busy. Seem backwards, but that is just how I am.

4. I usually exercise at least 5-6 times per week. I rotate between vals exercises and the cardio workouts. Sometimes I run outside instead of the cardio workouts. When I do workout it is between 30-60 minutes.

5. I am always looking for new things to try to spice up my menus.

6am-greek yogurt, some type of berries and granola
9or10am-apple with peanut butter
1pm-spring mix salad with 1/4 avocado, feta, dried cranberries, chopped walnuts. dressing: splash of lime juice, salt and olive oil
3pm-1/4 avocado, some veggies either cherry tomatoes or red peppers
6pm-banana with peanut butter
8pm-brown rice with red peppers, onions, shrimp and some low sodium soy sauce

Your superfood smoothie for breakfast, how does that taste? Unfortunately, I’m one of those that if it even tastes a little funky, I won’t drink it? Curious.

6-8hrs

2. How much water are you drinking? (a good number to shoot for would be at least half your bodyweight in ounces every day!)

Way too little. Maybe 20-30oz

3. How much stress is in your life?

A LOT lately. Extreme life circumstances and challenges, and very huge changes.

4. How much are you exercising? (per day? per week?)

None lately, except for all of the chores, errands and moving stuff, etc. Aiming for 5-6 days a week.

5. Give an example of what you eat in a day! (maybe we can help!)

Morning:

Usually either fruit or a smoothie / shake.

Afternoon:

Snack on cashews or other nuts, goji berries, etc.

Evening:

Green salad with avocado and hemp seeds, and something warm like Quinoa, Lentils, or Noodles, etc.

2. Typically between 1/2 gallon and gallon per day.. lately, closer to the half gallon. Funny just typing this right now made me realize I gotta get back on it. Val is on to something!

3. Product launches etc are always stressful and we’ve been doing a bunch in a row.. plus other things. But hey.. can’t complain cause I’m having fun. But this is definitely an area I need to work on. I do let stress get to me.. no doubt.

4. Exercise has been really good lately.. I typically get 3 strength workouts, 2-3 intense yoga workouts and 1 interval workout at the stairs. Sometimes more, sometimes less.

5. Eating far less than I used to think I had to.. much less protein for sure and still make great progress.

Breakfast: Superfood Smoothie: raw cacao powder, cacao nibs, aloe vera, banana, acai, goji berries, maca powder, blue green algae,

M2: Breakfast tacos w/ egg, salsa, tomato etc
M3: Vanilla protein + banana
M4: Salad from whole foods.. chicken, spinach, tomato
M5: Protein shake/berries

2. 2 litres per day. Unfortunately i also drink lots of diet coke, trying to reduce it but i’m really addicted to that stuff…

3. Private life is ok – not too much stress but mostly lots of pressure at work.

4. 5-6 times per week (mostly cardio / elliptical machine)

5. Today’s example
breakfast 6:30 weetabix whole grain and fruit cereal and skim milk
snack 9:30 a banana
lunch 12:15 low-fat cherry yoghurt and a small banana
dinner 6:00 whole grain spaghetti and tomato sauce
snack: luna bar (couldn’t resist)

workout: iwmbb workout A

Have a g’ day everybody!

1. I try for 7 hours sleep a night.

2. My goal is to drink 8-10 glasses of water a day (8oz each), but I’m usually at around 8.

3. As far as stress in my life, I try to manage it. Sometimes, I find a great cardio workout to “work off” the stress will do it. Other times, I find if I just close my eyes and do a few deep breathing exercises, it really helps to “calm me”.

4. I teach 7x fitness classes a week (a variety of classes) and one day a week I like to do something different like a run on the treadmill, work out in the gym, a ride on my mountainbike or a brisk walk.

5. A typical eating day would be:
I start off every morning with my healthy chocolate square. It’s a perfect way to start my day.
Breakfast: 2 pieces of whole wheat bread with peanut butter, and a sprinkle of dry cereal or homemade granola on top
Snack: Healthy chocolate (nugget)
Lunch: Chicken/cheese/veggie wrap on whole wheat, fruit & yogurt
Snack: Healthy chocolate (omega square)
Supper: Either fish or chicken, with rice or potato and veggies
Snack: Healthy chocolate (probiotic square)

Thanks Val. I absolutely love your site.
Have a wonderful week!