How To Stay Healthy With A Busy Schedule

School’s back in full swing, the holiday season is looming, and the leisure of summer is long gone. This time of year can be one of the busiest as we all  adjust to new schedules.

Isn’t it true that one of the most common comments we hear in our day-to-day is “I’m just so busy right now“? Whether it’s to a fellow bootcamper after missing a class, a close friend or an acquaintance we run into in the grocery store, we all say it.

A full work schedule, kids, social lives….it all takes time. So where does healthy eating fit in when it feels like there aren’t enough minutes in the day to sit down, let alone eat a healthy meal?

You already know that signing up for bootcamp and scheduling those classes is the best way to fit your workouts in. So we’d like to give you some tools to help you manage a healthy diet with your busy schedule:

1. Meal Plan: When you feel like there just aren’t enough hours in the day, taking 20 minutes to plan your dinners for the week will be the best investment of your time.  If it’s 6pm and you don’t know what you’re having for dinner yet, chances are you’ll choose a meal based on convenience. Not always the healthiest choice, right? Meal planning takes all the stress out of “what’s for dinner tonight?” and avoids the guilt you’d feel after inhaling a big bowl of cheesy pasta just because it was quick to make. To get you started, you can download Trainer Molly Molofsky’s meal planning template and guide here.

2. Cook Once, Eat Twice: As much as a big dinner salad is a healthy choice, it’s hard to pack for leftovers the next day. Instead, choose dinner options that will make good leftovers. Soups, chili’s, roast chicken, ect. are all good choices. If you’re cooking for a family, you can double recipes or amounts and use leftovers for lunches. If you’re cooking for one or two, you can pack the leftovers for lunch or eat the same meal two days in a row.

3. Forget Recipes: Instead of spending an hour in the kitchen cooking an elaborate meal, stock your fridge and pantry with easy to assemble proteins, vegetables and sides. Then, create meals from what’s already ready to-go. For example a lunch of sliced turkey, avocado lettuce wraps or a dinner assembled from chopped tofu or tempeh with sauteed vegetables.

4. Meal Prep Days: Taking 2-3 hours during the weekend (or another evening when you have more time) to batch cook a couple recipes and/or sides is one of the only ways to manage a busy schedule without buying all your food out. Here’s some ideas for a meal prep day:

  • 1-2 proteins (roast chicken breast, sauteed ground meat, hard boil eggs,  baked tofu)
  • 1 whole grain like rice or quinoa
  • Batch of baked sweet potatoes
  • Wash and prep greens
  • Chop vegetables and fruit for snacks and pack into single servings

5. Crock Pot: Dust off that crockpot that’s gathering dust in the bottom shelf. It’s a secret weapon when it comes to preparing healthy meals on a tight schedule. Coming home to a ready-to-go warm dinner? Yes, please!

6. Go-To Snacks: Sometimes we all have days where just getting food on the plate or even remembering to eat can be a challenge. Make it a rule to keep your home stocked with healthy snacks so that if all else fails, at least you have something to grab quickly. Fresh fruit and a handful of nuts or veggies and hummus are quick options. Check out Thrive Market to stock up on healthy packaged snacks like veggie chips, jerky and trail mix.

7. H.I.I.T: When it comes to nutrition and fitness, doing something is better than doing nothing. If you miss your workouts because your schedule gets busy, remember that even a 10 minute workout still counts.

Bottom line: Just like scheduling those BCSF workouts into your week, schedule time to grocery shop, prep and set yourself up for success – you won’t regret it.

What are your favorite ways to stay on track during busy times? What are your go-to meals for busy nights?

12 Healthy Ideas For Breakfast

With school back in session and those lazy summer mornings coming to an end, we want to give you our best ideas for easy and quick breakfasts.

Breakfast can be the hardest meal to make healthy choices as we’re usually looking for something quick and easy. Here are 12 creative ideas to get you inspired to try something a little different.

We made sure each of these breakfasts are:

  • Balanced in macronutrients (containing protein, fat and carbohydrates)
  • Whole foods based (no processed ingredients or packaged foods)
  • Quick and simple for busy weekday mornings

1. Mini Green Frittatas . (Make ahead, perfect for busy weeks)

2. Savory Oatmeal. (For mornings when you want a savory meal)

3. Protein Smoothie. (Here’s how to make a macronutrient balanced smoothie.)

4. Chia Seed Pudding. (Quick, simple, nutritious)

5. Almond Butter + Quick Chia Jam  + Ezekiel Bread Toast. (Think PB&J with a healthy twist for adults)

6. Baked Eggs in Avocado. (Low carbohydrate, filling and easy)

7. Sausage + Vegetable Hash. (For when you’re burnt out on eggs)

8. Shakshuka .(For when the pantry is bare)

9. Banana Oat Blender Pancakes. (Pancakes without the clean up mess!)

10. Smoked Salmon + Avocado + Ezekiel Bread Toast. ( Quick, balanced and high in Omega 3 fatty acids)

11. Breakfast Salad (a healthy, travel friendly breakfast)

12. Leftover Soup (While some dinner leftovers aren’t usually appealing in the morning, try a simple chicken or lentil soup for dinner and have the leftovers for breakfast!)

What are your favorite weekday morning breakfast? What do you do to prepare healthy meals for busy mornings? Tell us on Facebook or in the comments below, we’d love to hear!

3 Things Your Fitness Tracker Is Missing

Do you track your food intake with an app like myfitnesspal or loseit?
Do you have a wearable tracker like a fitbit or jawbone that tracks your fitness for you?

If you said no to all of the above and you’ve never tried tracking your activity and food, we suggest giving it a whirl.

Why? Because, it can be one of the best ways to educate yourself on what you’re putting into your body.

However, it’s important to remember to take these tools are just that. Tools to help us get more in tune with our bodies so we can make healthier decisions.

But you’re not alone if you’ve been using an app like myfitnesspal for weight loss and are left scratching your head as to why the numbers and what you see in the mirror don’t match up.

These trackers are missing a couple factors that can leave a huge gap between what they calculate and what’s actually happening.

So before you start taking those “you’ll weigh x amount in x days” alerts too seriously, take a minute to consider these weight loss factors:

1. Quality and timing of food: According to food trackers, you could get 100% of your calories from fast food restaurants and as long as you used more calories than you consumed, you’d be on track for weight loss. This is a major fault in the belief that counting calories is the only way to lose weight. From a nutritional perspective, this type of thinking can lead to eating too many low calorie, low nutrient foods (popcorn, rice cakes, crackers, diet sodas ect.) As a nutrition counselor, I know that eating more nutrient dense foods (yes, even if they are higher calorie) can be the better choice for supporting metabolism and long term weight loss. Also, timing of food intake isn’t taken into account. Are you eating 3 square meals a day or are you starving yourself during the day and eating 80% of your food right before bed? You can see how these reports could quickly get very misleading. Remember to pay attention to what you eat and when and to listen to your body before you consider to your “stats”.

2. Intensity of exercise: Intensity of exercise matters. Sprinting up a set of stairs is going to have a very different effect on your metabolism than going for a walk or lifting weights. Most trackers only take into account total calorie burn, not the metabolic effect. Remember that most of these programs are estimates and take them as such.

3. Overall health and happiness: There are so many other factors that can affect health. Sleep, stress levels, hormones and nutrient deficiencies can all have an effect on weight loss. Remember that these programs and platforms aren’t made for you, they’re made for the masses. If you need or want specialized recommendations, it’s important to speak with a trainer, nutritionist or doctor.

So should we use these trackers?
Are you using this technology to help educate yourself and make better choices? If yes, then keep it up! Like I said, these tools can be a great way to learn about our bodies and our habits. With that said, if it’s making you feel stressed or overwhelmed, then it’s not the tool for you right now. Try journaling about your food choices, creating a simple weekly meal plan or find another way to get in tune with your food and fitness.

At the end of the day, put down the phone, the app, the stats and remember only you can make the best decisions for your health.

Overnight Chia Pudding

One of the biggest challenges we all face is how to deal with a busy schedule and still eat well.

The best way to tackle a busy day is to have your food already packed and prepped. That means the forethought of meal prep and planning. But if you’re really slammed, then that can be a challenge too.

The good news is that we have a recipe below that makes a great breakfast or snack and that will keep you eating well without spending more time in the kitchen.

This chia seed pudding recipe takes about 5 minutes to make and you can have enough for 4 hearty snacks.

Plus, it’s chocolate.

Win, win.

Chia seeds are a seed known for their Omega 3 content. Omega 3’s are ranked one of the most important essential nutrients (1). In the nutrition world, the word essential means our bodies cannot produce the nutrient so the only way to get it is through our food.

In the short term, increasing the amount of Omega 3’s in your diet can help reduce inflammation. And in the long term, a proper Omega 3 balance has been shown to decrease the chances of some chronic diseases (1).

Try this chia seed pudding recipe that is high in Omega 3’s, fiber, complete protein and is a perfect snack for busy days and weeks.

Overnight Chia Pudding
Recipe (and image) modified from

Ingredients (Makes 4 servings)
1. 5 cups almond or coconut milk
1/3 cup chia seeds
2-3 Tbs. pure maple syrup (Grade B)
4 Tbs. unsweetened cocoa powder
Dash of cinnamon, salt and vanilla

Add all ingredients to a large bowl and whisk well, making sure all of the chia seeds are dispersed.
Let sit in the fridge overnight.
Serve chilled (and optionally topped with fresh berries or fruit)

Tip: These are great to make in single-serving portions in mason jars for grab-n-go snacks. (For a single serving try 3 Tbs. Chia seeds to about 1 Cup liquid)

Pro Tip: If you have extra jars lying around, you can add all the dry ingredients to your jars and store. Then, when you know you’ll need a breakfast to-go, just add your liquid the night before, shake and done!

Nutritionist tip: Increase your Omega 3’s by eating cold water fish 2-3 times per week and snacking on walnuts, chia pudding and hemp seeds.

Try this recipe out this week! And don’t forget to tag #nourishbcsf to share!



How To Eat Healthy When Eating Out

We live in one of the best cities….

from our stunning views and parks that make for amazing workouts to …

… our food!  

In fact, San Francisco has officially been called “obsessed” with food.

Unfortunately, eating at food trucks, restaurants and cafes all the time can take a toll on our waistline, fitness goals and general health.

We’ve all been there: restaurant overkill. Maybe you have family or friends visiting and want to show them of your favorite restaurants. Or it’s a busy week at work, so you lean on your comfort takeout a little too much. It doesn’t take long to start to feel the effects.

So what’s a San Francisco foodie to do?

Here’s how to enjoy our city’s’ culinary scene and keep yourself feeling healthy:

Eat takeout and restaurant food in moderation. Make a goal to reduce the number of meals you eat out on a weekly basis. For example, if you often buy lunch out, try to save restaurants for the weekends only. Or if you always pick up breakfast at the cafe, try a 5 day challenge of home-made breakfasts. If you’re looking for easy ideas to cook, try this or this for breakfast or this for dinner.   

At BootCampSF, we don’t do short term diets or harsh restrictions. It really is about what you eat most of the time. So if you can truly minimize your indulgent meals to 1-2 times per week, then you can fully enjoy that Friday Delfina Pizzeria date or Sunday Aziza brunch. 

However, if you’re finding yourself traveling or work or social engagements require you to make dining out more than an occasional treat, here are some tips on how to make the best of it:

1. Start with something green. Ok, this might be old news, but we could all use the reminder. Starting with the salad or vegetable appetizer is always a good idea.

2. Order the simplest dish.  It can be hard to tell what the best choice is…the chicken or the fish dish? Here’s how to choose: pick the dish with the least amount of added ingredients. Anything that’s a protein and couple sides will be a better choice than the chicken or pasta in a 10 ingredient sauce. 

3. Pick your battles: booze vs. dessert. Alcohol and desserts are the two quickest ways to pack on the extra sugar and calories. If you think you’re going to order that second glass of wine, skip the dessert. Or if that chocolate pot de creme is calling your name, share it with a friend and skip the second drink.

Try these three, simple tips next time you’re dining out to help you feel healthy and enjoy your meal.

In the meantime, we challenge you to set a goal to reduce the number of meals you eat out. Set a goal, write it down and hold yourself accountable by telling us in the comments below!

Kale Corn Salad: 2 Ways

I’d like to introduce you to the perfect summer salad.

Really, it’s perfect.

I made this salad 1 year ago for a potluck and my friends are STILL asking me about it.

Great for potlucks, as a side dish to your BBQ, or on top of tacos, this dish also makes great leftovers (perfect for adding eggs to in the morning!)

Originally this recipe (adapted from the Healthy Happy Vegan Cookbook author) is dressed with the sweet miso dressing which compliments the crunchy salad perfectly.  (If you’ve never had miso, it’s a paste made from fermented soybeans. And if you’re thinking “ewwww”,  it’s a traditional Japanese seasoning with a tangy, salty taste and tons of flavor. It’s also quite nutritious!)

However, since not everyone has miso hanging around their fridge, the second way to serve this salad is with the garlicky lemon dressing. Also, a delicious compliment to the sweet corn and vegetables.

Nutritionist’s tip: Bring a salad to the party. Summers are full of parties, BBQ’s and lot’s of social engagements. This means lot’s of eating! If you bring a salad or vegetable as your contribution to the party, you’ll always have a tasty and healthy option to fill your plate. 

Recipe modified from: Healthy Happy Life

Salad Ingredients
2 ears of summer corn, shucked and kernels removed from cob
4-6 cups kale, washed and finely chopped (remove thick stems)
1 small red bell pepper, diced
1/4 cup shredded carrots
1 small white or sweet onion, chopped
1/4 cup chopped red cabbage

Sweet Miso Dressing
2 Tbs white or yellow miso paste
1 Tbs maple syrup
2 Tbs Soy sauce or Braggs liquid aminos or Tamari
4 Tbs olive oil
4 Tbs rice vinegar
Black pepper

Garlicky Lemon Dressing
4 Tbs olive oil
2 Tbs apple cider vinegar
Juice of 1 lemon
2 cloves garlic, minced

1. Prep veggies
2. Mix in a large bowl
3. Whisk all dressing ingredients
4 Stir dressing into salad and let sit in refrigerator for 1-2 hours before serving.

If you prefer cooked corn to raw, then boil corn before shucking. However, most sweet corn is delicious as is!

Should You Try A Protein Powder? 3 Ways To Tell.

In the fitness world, protein powders are marketed as the fast track to “defined muscles” and a “quick recovery”. It seems like everyone is walking around with a blender bottle. Have you ever found yourself wondering if a protein powder is something you should be drinking too?

Do we really need these powdery drinks?

Here are 3 questions to ask yourself before you jump on the protein powder bandwagon:

1. Do you get approx. 20g/ protein per meal?

We all need protein in our diet. Protein helps maintain lean muscle, improves metabolism, supports immunity, provides energy and generally improves our overall well being. Clearly, it’s an important nutrient. The amount we need varies from person to person, depending on our age, weight and activity level. However, most grown, active adults tend to need about 20-30 grams of protein per meal (1).

Ideally, we would get all this protein from a variety of whole foods. Foods like fish, meats, nuts, seeds and legumes are all protein sources. Even vegetables contain a small amount.

However, if you start to take a look at your diet and notice that most of your meals only contain 10 or 15 grams of protein, then you might want to consider supplementing your diet with a protein powder.

(Don’t know how much protein your food has? We love to look up the amount of protein in common foods)

2. Do you have smoothies as meal replacements?

If you drink a smoothie in place of a meal (like having a green smoothie for breakfast)  it’s important to make sure that your smoothie has a good balance of protein, fats and carbohydrates. While you can add protein by adding nuts and seeds, it can take up to 1 whole cup of almonds to reach 20 grams of protein (2). Adding a scoop of protein powder is a convenient way to ensure your smoothie is a balanced meal.

3. Do you workout without having a meal or snack 2 hours before or 2 hours after?

If you don’t snack between meals and you’re active, you might end up going more than 4-5 hours without eating around your workout. (For example if you wake up at 6am and workout but don’t eat breakfast until 10am. Or if you eat lunch at 1pm, workout at 5pm but don’t eat dinner until 7pm). Studies show that a good snack or meal after an intense workout really does benefit our performance and recovery (and how we build muscle and burn fat) (3).

If you can’t get around to eating a meal after your workout, a protein powder shake is an easy and convenient way to  provide your body with the nutrients it needs.

Again, ideally we would be getting all the protein we need from whole foods like fish, meats, nuts and seeds.

And many of us do just that!

However, if you answered yes to one or more of the questions above, then adding a protein supplement might be for you.

But before you go pick up a tub of muscle milk…all protein powders are NOT created equal. There are some that are great and some that do more harm than good. Here are some guidelines to help you choose the best brand for you:

How to choose a protein powder

1. Look at the label and ingredients: How many calories and protein does it have per serving? Look for about 16-22 grams of protein per servings and between 100-150 calories. Also, take a close look at the ingredients. If there are more than 10 ingredients, it’s a bad sign. Most high quality protein powders just have the protein (whey, hemp, pea) and 3-4 other ingredients.

2. Look for “cold processed”, “undenatured” or “raw” : The problem with cheap protein powders is that they are usually heated and processed at such high temperatures, that the protein molecules become damaged. These can make protein powders hard to digest and can be a big waste of money. (This is particularly important for whey protein which is especially sensitive to heat).

3. Remember, it’s like a serving of food: A good way to think about protein powder is as a serving of protein! It’s worth spending an extra $10-20 on higher quality product.


A Healthy 4th of July Menu: 3 recipes to makeover your BBQ

Nothing says 4th of July like a summer BBQ, right?

Whether you’re hosting your own or bringing a dish to a friends’, we want to send you off with some healthy recipes to impress. So we gathered our favorite mouthwateringsummer recipes for you below:

Basil Guacamole….
Spicy Pineapple Chicken Kabobs…
Coconut Cream and Strawberries

Drooling yet?

These recipes are filled with the flavors of summer, but are much healthier than traditional BBQ fare. (Your friends won’t even notice the whole menu is sugar and gluten free!)

Basil Guacamole
(recipe via Food52)
The addition of basil gives rich guacamole a refreshing summery twist.
1 small shallot or 1/4 red onion, finely diced
1 jalapeno, seeds removed, finely diced
2 large avocados
2 cups basil leaves, stems removed and finely chopped
Juice of 2 limes
Cumin and salt to taste

Use a fork to mash avocados and mix in remaining ingredients (or use a food processor)
Serve with low salt tortilla chips and fresh vegetables

Spicy Pineapple Kabobs
(recipe adapted from The Gunny Sack)
If you haven’t already tried grilling summer fruit, trust us when we say it’s a crowd pleaser. These sweet chicken kabobs are a much healthier option than burgers and just as delicious.

Kabob Ingredients
1 pound organic chicken breast dices into 1′ thick pieces
6 red bell peppers dices into squares
1 can diced pineapple (save the juice)
1 red onion, diced into large pieces

Marinade Ingredients
1/4 cup pineapple juice
2 tablespoons tamari
1 tablespoon honey
2 tablespoons vinegar
2 tablespoons melted coconut oil (or olive oil)

Mix together marinade ingredients
Cover chicken with marinade in glass pan and let sit in fridge for 4-6 hours

Assemble chicken and other kabob ingredients on pre soaked skewers
Grill turning regularly for 10-15 minutes or until chicken is cooked through

Coconut Cream and Strawberries
(step by step tutorial here)

While most BBQ’s opt for ice cream or cake for dessert, impress with this healthy take on berries and cream. Canned coconut cream separates when refrigerated, and when whipped creates a sweet and rich whipped cream with a slight coconut taste perfect for dipping strawberries.

1 can full fat (NOT light!) coconut cream (make sure there are no other additives as this can affect how well it whips. Trader Joe’s makes a great one)

Refrigerate can overnight
Remove from fridge and flip upside down so that the liquid will be on top and the cream on the bottom
Open can and pour the liquid off (save for smoothies or other uses)
Scoop hardened cream into bowl and whip with a hand blender until fluffy
(Optional to add a sweetener like powdered or regular sugar, but we think it’s sweet enough as is)

Serve with fresh strawberries


Which recipe will you try? Make sure you tell us by leaving a comment!

Foods to Fight Muscle Soreness and Fatigue

Have you ever noticed that some days you feel full of energy during your workout, like you could do your regular BCSF class and stay for the next class too? But other days a push up feels like the hardest thing you’ve ever done?

While there are lot’s of factors that can contribute to this swing of energy (sleep, hormones, amount of carbohydrates, food timing, stress levels, ect.) there is a chance that it could be that you’re low on one of these specific nutrients.

We believe that with a well rounded diet, you can get most of the nutrients you need. Make sure you’re incorporating these nutrient rich foods to fight muscle soreness and fatigue.


Iron is an important nutrient for energy levels. (This is because iron is a key component of blood which helps carry oxygen to our muscles) Without enough iron we can feel tired, sore and fatigued. Including some iron rich foods in your diet can help prevent fatigue.

Heme sources:  Heme sources of iron are the most absorbable and include animal products such as red meat, fish, poultry and eggs. The best source of iron is actually liver and muscle meats! (Try purchasing a high quality organic liver and mixing it in with your next meatloaf or stir fry. It’s hardly noticeable and will make for an iron rich treat)

Non heme sources: Iron can also be found in many plants, nuts and seeds. Leafy greens like spinach and chard are high in iron as well as many seeds such as pumpkin and sunflower seeds. The herbs parsley and thyme also contain a surprising amount of iron.  However, non heme sources of iron are not as absorbable for our bodies.

TIP: A great post workout snack would be a leafy green smoothie or a hard boiled egg and handful of pumpkin seeds. 


Magnesium is what is known as the “relaxing” mineral. It’s a natural muscle relaxant and pain killer. This makes it a great nutrient for those sore muscles (Ever heard of Epsom salt baths to relax? Epsom salts are rich in magnesium and we absorb this through our skin in the hot bath!) Many people are deficient in magnesium because we lose magnesium in our sweat.

If you are struggling with muscle cramps or any mild ache or pain, try including more magnesium rich foods in your diet.

Sea vegetables are the single food richest in magnesium. Try snacking on nori sheets or adding dulse flakes to your salad dressings or soups. Many nuts and seeds also contain magnesium.

TIP: Try a homemade magnesium rich trail mix of cashews, brazil nuts, almonds and coconut flakes (all rich in magnesium). 


Omega 3’s are a type of fat that are especially important for active people as this type of fat actually reduces inflammation. When we are very active, our body has to do a lot of work to repair and recover. If we are not able to repair and recover quick enough, we can show signs of inflammation. Anything from muscle soreness to slow recovery can be a sign of inflammation.

The best  kind Omega 3’s to reduce inflammation are EPA & DHA found in fatty fish such as salmon and sardines. Walnuts, chia seeds, hemp seeds and flax also contain Omega 3’s but a different variety (called ALA).

TIP: Add salmon into your dinner rotation on a weekly basis. Try canned salmon or sardines for a quick and budget-friendly lunch.


Try some of these tips during your weeks 3-6 of bootcamp when you might be a little (extra) sore. And see if you can notice a difference (we think you will!).

Revealed: What Your Trainer Eats

You might think your BootCampSF trainer eats, sleeps and breathes burpees. And as much as we do #eathillsforbreakfast…we do actually eat. And no it’s not burpees.

So we asked around to see what our trainers are eating for breakfast and post workout.

Turns out, these trainers are one healthy bunch. Check out what they choose to fuel their day and workouts:

Favorite go-to breakfast:  Egg white veggie scramble with a slice of whole wheat toast.  I love that the scramble is easy to make and I get my day started right with veggies.

Favorite pre or post workout snack:  Protein shake because it helps my body repair after an intense workout. Or a handful of almonds since they help keep me full without being too heavy before a workout.

Favorite go-to breakfast: Oatmeal with peanut butter, banana and jelly plus an all-greens smoothie. Fills me up for a long morning of personal training and still gives me the energy to workout.

Favorite pre or post workout meal: Vegan tuna mayonnaise with baked potato and a huge salad with teriyaki dressing.

Favorite go-to breakfast: Oatmeal with berries and banana. Simple and quick.

Favorite pre or post workout snack: Toast with peanut butter makes the perfect snack after a workout.

Favorite go-to breakfast: Greek yogurt with fresh raspberries, sprinkled with chia seeds. Good source of protein from the yogurt and amazing benefits from chia seeds to start my day.

Favorite pre or post workout snack: Small handful of almonds. The protein and good fats give me an energy boost.

Favorite go-to breakfast: Oatmeal! It’s heavy enough but light enough at the same time and gives me an easy breakfast option to incorporate fruits and grains together, leaving me with a satisfied stomach.

Favorite pre or post workout snack: I prefer to workout on an empty stomach and save my hunger for after the workout. My favorite post workout meal has to be any vegetable, rice, and meat combo. Its a very replenishing meal after a strenuous workout that digests easily and tastes great.

Favorite go-to breakfast: A protein smoothie with berries, leafy greens, kefir and a whey or pea protein and a hard boiled egg. I make my smoothies the night before and always keep hard boiled eggs on hand so I can have breakfast on-the-go!

Favorite pre or post workout snack: Green vegetable juice, fresh fruit + pumpkin seeds or a rice cake with almond butter. It’s always something small and light, there is nothing worse than feeling full during workout.