Being in the fitness industry since I was 20 years old, and noticing rightfully so how many people assume that trainers and coaches just gleefully workout and meal prep all day, every day…
I can understand where many people would want to take what I say with skepticism, but…
Let me share with you two “seasons” of my life that were 4 years each and what I had to navigate and learned from them:
There was a period when I was a personal trainer at Golds gym and had built up a full-time roster of clients and group training sessions. I also was a full-time college student at the same time at Old Dominion University doing 12-15 credit hours a semester.
This was my daily schedule as a full-time trainer living and working in Newport News, VA, and going to classes in Norfolk, VA:
4:00 AM: Wake up
4:30 AM: Leave for work
5:00-7:00 AM: Train clients and classes
7:00 AM: Drive to ODU
8:00 AM-12:00 PM: Attend classes
1:00 PM: Drive back to work
2:00 PM: Workout
3:00-7:00 PM: Train clients and classes
8:00 PM: Return home
9:00 PM: Bedtime
During this period, I was away from home for approximately 15 hours each day. This challenging time laid the foundation for the approach I advocate today.
I had to learn to manage my food under those circumstances AND with the majority of those hours (when I’m coaching and in class) being times I can’t eat or prep or do anything else.
This was the most difficult “season” and really set the foundation of the approach I do and preach today.
I eventually finished school but left my job as a trainer to go into business myself and do my own gym.
This gym was over 30 miles away because I had a non-compete that was 30 miles.
So, I lived in Newport News, VA and the gym was in Great Bridge, Chesapeake, VA.
My days went like this…
5:00 AM: Wake up
7:00 AM: Drive to work
8:00 AM: Distribute door hangers
9:00 AM-6:00 PM: Attend to gym responsibilities
6:00 PM: Drive home
7:00 PM: Return home
9:00 PM: Bedtime
Again, notice, (besides how much of these 8 years of my life were spent in a car 😂) how I was away from home for 12 hours.
Now, this “season” was a bit easier to manage because there was more downtime vs being actively/completely engaged like before.
But…
It is safe to say, these 8 years crafted my approach to exercise and eating for busy people because I too, was in fact very busy and had to figure it out.
I had to learn to navigate with no convenience or time on my side. No home nearby. No work kitchens.
Now, one significant advantage I did have was leverage. Leverage in that I was in the fitness industry and had a built-in strong pull and reason to prioritize and do this healthy eating stuff and giving in to comfort and convenience was not an option. I had to lead.
However, leverage doesn’t require being a fitness professional; your own health, family, or personal goals can provide powerful leverage to lean into.
Now, let’s discuss the actionable lessons I learned:
First, the traditional approach of “six meals a day,” “eating every three hours,” “drinking a gallon of water,” or “avoiding fast food” wasn’t feasible for me. I couldn’t eat whenever I wanted or take bathroom breaks on demand.
Instead, I discovered that total daily intake mattered more than meal timing and frequency.
Whether I consumed 2,400 calories split into six 400-calorie meals or three 800-calorie meals, the outcome was the same. I actually enjoyed having fewer meals to prepare and larger portions when I did eat.
So, now, knowing that… it was less daunting. I just need to find a way to get 3 meals into my crazy hectic days…
The two biggest things for me were establishing eating breakfast when I woke and dinner when I got home.
I know I am home at those two times, so I can cook my own food at those two times.
I needed not to make any excuses around that.
This left me with just needing to figure out ONE other meal during the day.
If I was trying to eat 6 meals a day, that would mean I had to figure out 4 other meals instead of 1!
Ain’t no way. That’s making it 4x harder than it needs to be.
This leads me to the second big thing…
Finding go-to meals out to eat.
In the early days, I would often make a protein smoothie when I woke or blend up egg whites, oats, and banana and cook that mixture on a griddle pan like pancakes for breakfast.
And when I got home I would pan fry some lean ground meat and pair it with streamable rice bags that cooked fast or a microwaved potato, and canned or microwavable veggies. Then I would have a bowl of frozen fruit or a chocolate protein pudding for “dessert.”
Then during the day, I would have 3 or 4 options for “go-to” meals from various fast food spots that I knew were the protein and calorie amount (around 40g protein and 600-800 calories) I was looking for.
In the early days, there was a cafeteria at ODU. I would finish classes at noon and grab something for lunch. They had a Moe’s burrito place and a chic-fil-a. Or I would go to a nearby Wendy’s and get a burger and potato.
Later on, when I had my gym in Great Bridge there was a sandwich/sub shop called Mister Jim’s and a McDonald’s that were both within walking distance. I had some go-to’s at each of those places.
Eventually, I started just cooking bigger portions at dinner and would pack a lunch when we added a fridge in our office.
Mainly because it was much more cost-effective than eating out for lunch every day. 🙃
But when I was a trainer and college student I didn’t have that option so it was fast food most days for lunch.
And fast forward to now and I know this setup is realistic for many busy adults.
You have some time in the morning and evening when you can prioritize and commit to being in control and preparing those meals.
Now you just need to figure out your lunch. Find some go-tos at a few different places.
Or do a little weekend prep or night before prep to be able to pack a lunch.
It doesn’t take much more effort and time than that, y’all.
What is another big key in all this, though?
Eliminating snacking.
Because if you are eating 3 decent meals 500-800 calories… That’s your 1,500-2,500 calories a day.
Those handfuls of snacks in-between meals or after dinner can easily add 400-2,000 calories to your day and be the difference maker.
So, snacking is a significant factor.
And if you do want snacks, you have to be mindful and realize saying yes to snack calories means you have to say no elsewhere.
Alright, so to tie this puppy up…
To summarize, my approach to exercise and nutrition as a busy individual prioritizes:
- Eating three protein-based meals per day.
- Eliminating mindless snacking.
- Identifying go-to meals at various restaurants or doing weekend or night-before meal prep.
Sound familiar? 🙃
Now you know why…
It’s not just words; I’ve lived it. And still do.
They are so ingrained in me now, that even when I have more time and ability, I still do the same simple approach I landed on years ago… because it works!
Why make it harder than it needs to be?
I hope you find these insights helpful and applicable to your own hectic and busy life. Remember, it’s not just words—I’ve lived it and continue to do so. Let’s make health and fitness achievable and sustainable for everyone!