A Day in the Life of Katie Yip
I have received a few requests for me to post what I eat, the meals I make for myself, timing of meals, etc. So here we go!
My days vary based on my teaching schedule but generally have the following format:
Wake up at 7am.
Breakfast consists of a protein shake (handful of spinach, 4 tbsp hemp protein powder (or 1 scoop whey protein powder)), 1/3 cup strawberries, 1/4 cup of blueberries, 1/3 cup coconut milk, ice cubes, and water). I’ll take some supplements in the morning with my protein shake such as Vitamin B to help convert my food into energy.
I prefer to have breakfast in a liquid form because I generally perform my workouts in the morning. For me, I’ve found that working out in the morning gives me more energy and sets a positive and productive tone for the rest of my day. I choose to have a shake in the morning because blending foods helps to pre-digest the food so the body can direct its energy towards the workout rather instead of towards digestion.
Each day is a different workout, but I try to include a Pilates segment into each one whether it be a quick 20 minute mat or a full 1 hour workout to realign my body:
Monday - Pilates and Vinyasa Yoga
Tuesday - Strength Training and Pilates
Wednesday - Pilates and Vinyasa Yoga
Thursday - Strength Training and Pilates
Friday - Pilates and Vinyasa Yoga
Saturday - Rest
Sunday - Restorative Yoga or Rest
Since I have an aversion to running, I’ve found an alternative, yet effective, way to incorporate cardiovascular training: Vinyasa Yoga and Pilates (performed dynamically!). In fact, I often find that my heart rates reaches up to 166 (85% of my maximum heart rate) in both of those forms of exercises!
After my workouts if I’m hungry I’ll grab either a bar (QuestBar!!), hard boiled egg, kombucha, some walnuts or slices of a green apple. If I’m not hungry, I usually just wait a few hours until lunch. I don’t stress over consuming a post-workout meal since I typically consume a pre-workout meal. Unless I plan to workout again in the afternoon or did not consume anything before my workout (i.e. fasted state) I don’t worry about eating until it is convenient for me.
After my workouts, I begin training my clients or I go to one of my graduate school classes.
In between clients and classes, I will have a small break for lunch. I have usually prepared a lunch box the evening before to make sure my meals come from whole foods and are properly balanced. All my meals follow the same format: one palm-sized portion of protein dense foods (3-4oz of chicken, fish, or grass-fed beef), 1 cupped handful of a starchy carbohydrate (baked sweet potatoes with salt and cinnamon or two small Ezekiel tortillas), unlimited amount of vegetables, and then about half an avocado. For example, I’ll have baked salmon, roasted sweet potatoes, steamed veggies, and half an avocado. On either a rest day or a day where I didn't have a strenuous workout, I'll omit the starchy carbohydrates and replace them with a higher amount of healthy fats. For example, I'll have a giant greek salad (romaine lettuce, banana peppers, red onion, roasted red bell peppers, 1 oz feta cheese, & 1/2 avocado) with 1 tbsp olive oil and 1 can of smoked sardines.
In between classes or training my clients, I’ll answer emails, read, or even nap if I have enough time!
By the time I come home, I will usually begin making dinner and preparing my lunch for the following day. My dinner generally consist of the same format as lunch, however, I may consume more or less starchy carbohydrates depending on the intensity of my workout earlier in the day. I’m a huge fan of the “Breakfast for Dinner” concept and will make baked eggs with kale, along with some protein waffles topped with fresh berries (Waffles: 1/2 scoop of vanilla protein powder, 1/4 c of almond meal, 1 egg, & 1 tsp baking soda, and then into a waffle iron!). Additionally, I will take fish oil supplements as they should be consumed with a meal to increase absorption. After dinner, I spend some time studying, reading, or catching up with my favorite TV shows.
I try and get 7-8 hours of sleep and then I’m up the next morning for another day!
Supplement information obtained from: http://www.bengreenfieldfitness.com/2013/11/when-to-take-vitamins/