Staying healthy during a busy “Day in the Life”

I’m teaming up with Ricola® Herb & Throat drops, as part of a campaign with Socialstars, to bring you this sponsored post in honor of “National Family Health Month” in October.

When it rains, it pours, right? Over the course of many years of being a busy person since leaving college, I’ve often found that right before or after a big trip or during my “crunch times” I start to feel a tickle in my throat. Anybody else out there? 

I’m in the midst of one of those busy times with a lot going on in both of my worlds of fitness and writing. But I’ve being doing my best to ward off any pending sickness, and so far it’s working. Knock on wood. 

In honor of October being “National Family Health Month,” and the fact that I’m a proud Ricola Ambassador, I’m going to talk about what a day in my life is like, and how I try to keep healthy, (as well as the members of my little family, including Dave and Rudy the pup).

Here are some of the main things I’m trying to focus on as we get into cold and flu season …

  1. Washing my hands as soon as my workouts and classes are over. Germs.
  2. Drinking plenty of fluids. Hydration.
  3. Sleeping at least seven hours a night. Renewal. 
  4. Getting outside to walk around during the day for fresh air. (Easy when you have a little puppy to take care of.) Steps.
  5. Popping drops whenever I feel like my throat is about to tingle from yelling, screaming or pending sickness. And I scream a lot.

Let’s get to a typical day, broken down by time …

A “Day in the Life” recap from yesterday (Wednesday)

5:55 a.m. Alarm goes off. Wake up. Scroll through emails on the phone. Get up. Make the bed. Head downstairs. Dave is already on a run, so I know he has taken Rudy out. I give Rudy his breakfast and play with him for a few minutes.

6:15 a.m. Answer blog emails. Do some blog social media promotion (with Rudy in my lap). Eat breakfast (overnight oats, a banana and hot tea, of course, which you can see of here). Read a few articles on the SFGate site to get up-to-date with news.

7 a.m. Practice and go over the new BODYPUMP release 95 choreography in my pajamas in the kitchen. (I only started learning it the night before and therefore was spastically trying to memorize it before heading out for class — I’ve been teaching Les Mills classes a long time and seem to get better and better at learning them in just a few hours, but this was the latest I ever waited.) During this time, I also said goodbye to Dave and made sure he took a big glass of OJ and snacks to-go on his way to work. Vitamin C, people!

Learning BODYPUMP choreography via A Lady Goes West day in the lifeAs always, I watch the video, write down notes, rinse and repeat. And yes, my thoughts on the new BODYPUMP will be coming in a review after I teach the class a few more times.

8:30 a.m. Continue going over the choreography with the music upstairs in my bedroom, as I change and get into my workout clothes. After that, I used my foam roller to warm up a bit, and I took all my vitamins. I love my vitamins.

9 a.m. Drive to the gym. Still going over the moves verbally. Also turning on my seat heater to get my legs warm. (Such a good trick for those of you who drive to the gym and have heated seats, it’s a life-saver!)

9:30 a.m. Teach a great BODYPUMP class, which served as my workout for the day. Clean up the equipment. Talk to the members, who were excited to find out that I took over as their regular Wednesday morning instructor as of this week. Clock out. Wash and sanitize my hands from touching so much equipment, as well as people. Pop a Ricola Dual Action Honey Lemon drop to soothe my throat from screaming. (These puppies have dual purposes, as they soothe the throat and help relieve coughing. Plus the flavor is totally delicious.) And by the way, I first introduced you to these Dual Action Honey Lemon drops last month, with a honey-inspired recipe. In case you missed it, check out Honey and nut no-bake pumpkin energy balls.

My bag of loot for a day in the life via A Lady Goes WestI never go anywhere without this big bag of stuff, featuring music, choreography notes, a filled water bottle, throat drops and much more.

10:45 a.m. Drive home, while talking to my Mom on the phone and drinking a protein shake. Careful not to spill it … but of course, I do.

11:20 a.m. Take Rudy on a walk around my townhouse complex, still talking to my Mom on the phone. Enjoy the fresh air and sunshine. Wash and sanitize my hands. Drink more water. I need more!

11:30 a.m. Answer tons of blog-related emails. Answer gym-related emails. Answer additional emails about a few freelance writing assignments I have coming up. Put everything on my calendar, so I can keep track of all of the deadlines I’ve agreed to. Most of which is going to require me to be working all-day on Saturday and Sunday, once again – another weekend full of work. I also used this time to figure out a few logistics for an event I’m hosting in a couple of weeks, which I’ll fill you in on soon.

12:45 p.m. Yay, food! Prepare and eat a tasty lunch (a standard meal of baked sweet potatoes, fried eggs and tomatoes). Clean up kitchen. Drink water. Need more water!

1 p.m. Take Rudy out on a short walk. Read a few blogs on my blogroll and comment on a couple that interest me. Respond to comments on my own blog. Scroll through Instagram to see what’s going on.

1:45 p.m. Finally take a shower and put on a new set of workout clothes. (Don’t judge.)

2 p.m. Begin writing the basics of this post with plans to finish it later. Feeling good I got it started.

3 p.m. Take Rudy out for a short walk. Then take Rudy to the vet to get his stitches out and have a check up. He gets a clear bill of health, and I finally get to take his cone off! Yay! He is super ecstatic and goes crazy for the first few minutes.

4 p.m. Get home and go over the Orangetheory workouts for the day, reviewing moves and timing, which I will lead later. Look on the Orangetheory coach’s website for information on a couple of newer moves that I will be giving options for. Have an afternoon snack (Greek yogurt and sunflower seeds in a little parfait, and sunflower seeds are becoming a favorite around here, by the way). Get ready for class.

Afternoon tea via A Lady Goes West day in the lifeI also had some afternoon tea, with little Rudy eagerly watching my every move.

5 p.m. Pack up and drive to Orangetheory Fitness Walnut Creek. Get set up in the room with music. Talk to members, including new “intro” students, who are there for their first time. Teach two classes at 5:30 p.m. and 6:45 p.m. Once finished, clean up the studio, and wash and sanitize my hands. I also pop another Ricola Dual Action Honey Lemon drop to soothe my throat from another two-and-a-half hours of talking and/or yelling. Head home.

8:45 p.m. Take Rudy out. Make myself dinner (roasted broccoli and a salmon burger, for one). Write and respond to blog-related emails. Write and respond to gym-related emails. Feel like I put a good dent in my three inboxes for the day.

9 p.m. Dave and his parents walk in the door (they stayed with us overnight on their way to a vacation in Northern California). I sit on the couch and catch up with them about the dinner they all enjoyed together (while I was working … Boo!).

9:30 p.m. Getting tired, but work on this post for about an hour, making sure all of my links are correct. Finish it up and get it ready to go live while I’m sleeping overnight.

10:30 p.m. Head upstairs to get ready for bed. Scroll through Facebook and Instagram one more time. Set my alarm to do it all over again the next day. Lights out!

And that was my day! While my wake-up time is different each morning depending on what time my first class is, this is a standard layout for the day. I wake up early, do blog-related work, go to the gym to teach, come home to work on the computer for several hours in the middle of the day, then head back out to teach evening classes. All the while, I’m always preparing for the classes I’m going to teach both mentally and physically — memorizing choreography or writing out plans for exercises. My days are always quite fragmented and rushed, as I’m always trying to fit in as much as I can during that “break” in the middle of the day. It’s funny, because when I used to work in a corporate office from 8 a.m. to 6 p.m. all day, I would have thought my days right now sound so simple. But believe me, when you have a lot to get done in just a few hours each afternoon, you’re constantly left wishing you had more time. I’m not complaining though. It’s all good stuff. 

To wrap it up, I’d say so far my attempts to stay hydrated, sleep, eat plenty of nutrients, wash my hands as often as possible and pop some throat drops have helped me stay free of any real illness this year. Here’s to a healthy cold and flu season to us all. 

*Disclaimer: As part of a Socialstars campaign, this post in sponsored by Ricola. I’ve really enjoyed learning about this family-owned Swiss company, its rich history and the product line available throughout this campaign. However, please know that all the thoughts and opinions expressed here are my own. For more information on Ricola, you can visit Ricola on Facebook or on Twitter.

Questions of the day

What time do you normally wake up?

What are your tips for fending off sickness during cold and flu season?

What’s your typical day look like?

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What a typical day of eating looks like

Happy Wednesday! Standard stuff here. After yesterday’s incredibly long post about “How I started working in the fitness industry,” today, I’m keeping it short and sweet with some pictures of my food.

This week’s “What I Ate Wednesday” recap

Every Wednesday is a great chance to talk about food … real food … normal food. As always, I share these food diary posts because I like to see what other people eat, and I’m guessing you do too. Some days are better than others, and I tend to eat a lot of the same things. You’ll always see a combination of simple meals, spread throughout the day, with a few snacks thrown in as well.

What I Ate Wednesday via A Lady Goes

Today, I’m sharing everything that I ate on Sunday of this week. This was a rest day, spent mostly at home.

Breakfast at 8 a.m.

WIAW - oats for breakfast on sundayA pretty standard breakfast for me. A hearty serving of overnight oats, consisting of Greek yogurt, vanilla almond milk, chia seeds, gluten-free oats, cinnamon and veggie powder. I topped the oats with a banana and enjoyed them alongside a mug of hot green tea, sweetened with vanilla almond milk and stevia. You can’t go wrong with pre-made OO to start the day (overnight oats, of course).

Lunch at 12:30 p.m.

WIAW - potato lunch on sundaySo many pretty colors! A baked sweet potato, covered in cinnamon, two fried eggs and some avocado. This plate of excellence is even more excellent when you mix it all together in each bite. A form of this meal has been my go-to lunch for more than a month non-stop. I can’t get enough.

Afternoon snack at 5 p.m.

WIAW - afternoon snack on sundaySnack time! Dave brought home this tasty bottle of kombucha for me as a surprise, and it was unbelievably good. I feel like it gave me a boost of energy too. I enjoyed it alongside some pumpkin yogurt. Because pumpkin. Overall, these two items combined made a nice mid-day snack, which helped me get through a long day, as I memorized BODYATTACK choreography from morning to night.

Wine at 7 p.m.

WIAW - white wine on sundayI do like to have a glass or two of the good stuff on the weekends. And as any decent sous chef would, I sat in the kitchen with this glass of wine, as Dave prepped our dinner for the night. He is always the grill master, and sometimes gets stuck with the other duties as well. It was cold Chardonnay from a box for me.

Dinner at 8:15 p.m.

WIAW - steak dinner on sundayYou don’t see a lot of red meat or steak on my “What I Ate Wednesday” posts, because I don’t eat it all that often. But believe it or not, I actually ate nearly this same dinner on both Saturday and Sunday nights of this past weekend. I was craving steak, and boy it was good. We each had New York Strip steak with some grilled asparagus. Simple perfection.

Dessert at 9 p.m.

WIAW - dessert on sundayI was pretty full after dinner, but couldn’t end the night without something small and sweet. This little platter made the perfect dessert. Just two large coconut-covered date rolls, a special Hawaiian shortbread cookie leftover from our Maui trip and a mug of warm vanilla almond milk was all that I needed.

And that was that! A decent day of food, for sure!

Today, I’m teaching a BODYPUMP class in the morning, working on the computer, taking Rudy to the vet to get his stitches out and teaching two classes tonight at Orangetheory. A full day. Have a good one, my friends!

See more “What I Ate Wednesday” food reports

I’m not the only one sharing their typical day of eating. Each week, “What I Ate Wednesday” is hosted by Peas and Crayons for bloggers to showcase their eats to the world. If you want to see more food recaps, check out some of my posts from the past all compiled here.

Questions of the day

How’s your week going so far?

What is the best thing you’ve eaten lately? 

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