“What I Ate Wednesday” and a Phenoh 7.4 review

Hi, friends! Good news — I’ve officially debuted both BODYATTACK and BODYPUMP this week, which always takes a big load off of my shoulders each quarter. Now I’ll be teaching these new releases for a few weeks before cycling back in some older music and moves. (And yes, reviews of both will be coming your way soon.)

Today, I’m not only sharing with you a full day of my eats for “What I Ate Wednesday,” but I’m also talking about a brand-new product I had the pleasure of trying, through my role as a Sweat Pink Ambassador, called Phenoh 7.4. And in the process of trying this product, I learned some new things about science and the body. 

My Phenoh 7.4 drink review

Phenoh 7.4 is a brand-new healthy beverage developed by Alex Schmotter, a lifelong athlete and a dental student, who saw a void in the marketplace when it came to a better sports drink. In fact, Alex believes Phenoh 7.4 has redefined the category of sports drinks, because the benefits of it go so much further than rehydration during a tough workout. Phenoh 7.4 is designed to help your body keep a balanced level of pH, which is easier said than done.

Phenoh 7.4 review via A Lady Goes WestA look at some bottles of Phenoh 7.4 in all their glory.

Why should we care about being in an alkaline vs. acidic state?

So I have to be honest, in that I didn’t know much about the “alkaline” concept and what it means in our bodies. But it’s something I hear a lot more talk of lately, so was glad to finally get the chance to understand it better when trying Phenoh 7.4 and doing some research. Our bodies are naturally alkaline and need to stay that way to function properly. Yet, our diets, stress and exercise can make the body become more acidic. As you may not know, an acidic state is not good — it means slow digestion, fatigue, chronic inflammation, weight gain and a host of other problems. And to make matters worse, regular sports drinks tend to be very acidic, so they are not actually helping the cause when we drink them during or after exercise, at a time in which we are already approaching an acidic state. Yet, Phenoh 7.4 restores the body back to it’s perfect alkaline balance at a pH of 7.4 and hydrates us. Makes sense, right?

Here’s what you need to know about Phenoh 7.4

  • The world’s first alkaline sports drink
  • Contains only seven ingredients
  • Made with organic aloe vera and organic agave nectar
  • Has no preservatives, no artificial sweeteners, nor high-fructose corn syrup
  • Boasts low sodium and a low glycemic index
  • Is low in calories, with only 30 calories per 8-ounce serving
  • Fortified with magnesium and vitamin C to promote a healthy metabolism

The taste of Phenoh 7.4 is light and refreshing. You can certainly taste the aloe, which lets you know it’s good for you. I’ve tried Phenoh during the day and before a couple of workouts and felt like it definitely gave me energy, and I felt completely hydrated. I also love that it left a great taste and sensation in my mouth, which I believe is because this alkaline beverage is safe and good for the teeth too. Yup, just one more benefit, Phenoh 7.4 promotes oral wellness. (Guess that’s because it was created by a dental student?)

Nonetheless, I’m always on board with a new healthy product designed to help us feel and perform at our best. Especially when it means we’re maintaining a healthy balanced pH. I’m a fan.

If you want to try Phenoh 7.4, you can order a 12-pack on the brand’s website for $28 or find it in select stores. Check it out today.

Now let’s get to the food!

What I Ate Wednesday via A Lady Goes West

Here’s a look at every single thing I ate on Monday of this week. Another healthy one, which was much needed after the weekend.

Breakfast at 8 a.m.

Breakfast on 4.6.Breaking the fast: This is my hearty and nutty quinoa breakfast bowl, which I shared yesterday. I topped it with a banana and enjoyed it with some hot green tea, sweetened with stevia and almond milk.

Lunch at 12:30 p.m.

Lunch on 4.6Colorful and tasty: This is world’s largest baked sweet potato, covered in cinnamon. I ate it with two fried eggs, and mixed it all together in every bite. Yummy.

Afternoon snack at 4:45 p.m.

Snack 4.6Variety is key: A LUNA protein bar, some fresh mango slices and world’s first alkaline beverage were just what I needed to fuel me up to teach an evening BODYATTACK class.

Post-workout recovery at 7:45 p.m.

Protein 4.6Recovery and hydration: Teaching BODYATTACK definitely calls for a post-workout protein shake, with vitamins, minerals and 20 grams of protein.

Dinner at 8:45 p.m.

Dinner 4.6Strange but good: Here’s a bowl of things that may not always be combined together. Sautéed kale, steamed broccoli slaw, pasta sauce and some chunks of steak. This was absolutely delicious and super filling. Needless to say, Dave did not have the same thing as me this night.

That was everything I had. Not too shabby for a healthy weekday, I’d say. Today’s workout for me will be teaching BODYATTACK later this evening. I hope you guys have a lovely Wednesday! See you tomorrow.

P.S. Congrats to Carly S., the winner of the Les Mills Super Q giveaway. She just so happens to be a San Franciscan, so I hope to meet her at the event. Thanks to everyone who entered.

More daily eating recaps

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 here:

  1. A full day of eating in pictures
  2. Another full day of my eats and drinks
  3. Real food isn’t always pretty
  4. Do you have a balanced dining out strategy?
  5. What I ate and drank all day
  6. Three meals, two snacks and a shake
  7. Food trucks and rest-day eating
  8. Plenty of protein at every meal
  9. Colorful fuel for a day of training
  10. Long days of training require a lot of food
  11. Making do on “What I Ate Wednesday” 
  12. Healthy foods for a rest day
  13. Who doesn’t like pictures of food?
  14. A look at a full day of eating in pictures
  15. Snapshots from a day of delicious meals
  16. Pictures of food, because you like them
  17. Food pictures and the juice cleanse that wasn’t
  18. A look at what I really eat in a day
  19. What I ate in the Sunshine State
  20. My weekend eats and a little narrative
  21. Stories about food and yesterday’s meals
  22. A day of eating and some commentary
  23. Do you want to know what I ate yesterday?
  24. Healthy challenges and foods from my day
  25. Eating, napping and eating again
  26. Filling up on healthy food before the holiday
  27. A perfect birthday at home and my eats
  28. Top blog posts, reader stats and my food
  29. A different kind of training and my food
  30. Joining a healthy green movement and my eats
  31. Must-try veggie pasta tip and my eats
  32. Are you eating this sweet and satisfying fruit?
  33. What a difference a week makes and my eats
  34. On Wednesdays we look at pictures of food
  35. Food, drinks and a very hydrating giveaway
  36. Front-loading all the healthy this week
  37. MealEnders giveaway and back to healthy food
  38. Eating, drinking and sharing the pictures
  39. I don’t like bad people, I do like good food
  40. Smart training nutrition tips and my meals

**Disclaimer: A portion of this post was sponsored by Sweat Pink and Fit Approach on behalf of Phenoh 7.4, but all thoughts and opinions are my own.

Questions of the day

What’s the best thing you’ve eaten lately?

What is the strangest combination of foods that you’ve enjoyed recently?

What do you do to find balance in your life?

Ashley signature



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    1. Hi Sara! Yes, broccoli slaw is also faster than using a spiralizer, so it’s my go-to outside of spaghetti squash being in season.

    1. Hhahhah Jessie! I know, sometimes I put almond butter on my tater, but not this day. It would have needed a lot! Happy Wednesday! 🙂

  1. I loveeee aloe vera juice, so I think I would love the Phenoh drink! I might have to check it out 🙂 Also, mango is my absolute favorite fruit, so I wish I had some after seeing your pic! Looks delicious! Happy Wednesday 🙂

    1. I have been LOVING mango lately, Gretchen. In smoothies or just as a snack. So tasty and fresh, makes me think of an island vacay!

  2. MMm that broccolli and pasta sauce looks delicious. Also will have to try out those drinks. I’ve read a little more about the acidic nature of alot of drinks, and definitely would like to learn a little more!

    1. Hi Carissa! Yes, it was an interesting thing to learn about how acidity can be an issue for us all. Just another thing to keep in mind when trying to achieve “healthy living,” right? 🙂 hehehe ahhhh!

  3. I have been eating sweet potatoes with eggs for lunch this entire week– mainly because we have nothing else to eat in our house, but also because it’s delicious! Also, interesting review– I didn’t have a clue about alkaline either!

    1. Hi Katie! I would choose sweet potatoes and eggs even with a full fridge hehe. They really seem to go together well. And no you know about alkaline!

  4. Delicious eats, Ashley! Your lunch especially has me drooling…but I think you already knew that ;)! I transitted in Bangkok today morning & the highlight was breakfast- a plate of pad thai. Not the most conventional breakfast and definitely one I wouldn’t order regularly but it totally hit the spot today- when in Bangkok eh ;)?

  5. Yay for getting the new releases out of your head! I’m teaching Flow tonight, but the gym I’m at for Sh’Bam doesn’t launch for three more weeks (and in some ways THANK GOODNESS I didn’t need to learn them both at the same time). I can’t wait to get this choreo out of my head and on to the mat!

    1. Hi Breanne! I know! I know! Do you teach Sh’Bam at a different gym? So weird that the debuts are not at the same time. At 24 Hour Fitness, we launch everything on the same day. UGH! heheheh I need some Sh’Bam and FLOW in my life. I’ve never done Sh’Bam!

      1. Yeah, I’m at a smaller gym chain for Sh’Bam and they launch Sh’Bam on the 29th and the rest of their programs May 2nd this time (Sh’Bam on a different day for instructor availability and keeping the “dance club” feel alive… versus Saturday morning, haha). I’m at 24 for BodyFlow – I miss the big Saturday launches, but like that they launch everything the same day and earlier in the quarter.

  6. I’ve never heard of that drink before! Hmm. Awesome job debuting the tracks! Can’t imagine that load off your shoulders. Best thing I ate recently was probably my Chicken Enchiladas last night. They, however, weren’t so good as I taught class soon after. Oops!

    1. Oh man, Heather. Big meal before teaching? Not good at all! That’s why I eat dinner so late every night, because I wait until after all my physical activity is done heheh! 🙂

  7. Thanks for the review. I always look forward learning more about new health products. Right now I’m trying to find a great whey protein powder and doing some research. If you have any recommendations, I’d love to hear about it.
    Your meals look healthy as always!

    1. Hi Kersten! I reviewed TastyWHEY for FitFluential and was a big fan of that protein powder. I also like Les Mills Good Protein. If I were you, I’d head to GNC and see what is on sale in the WHEY category. As long as you pair it with water or milk, you can get by with any flavor hehehe:) Happy Wednesday!

  8. Releasing the new LesMills chory is always so fun! Which BodyPump did you just release? We’re getting ready to release 93 in two weeks… so I haven’t even looked / listened to it yet.

    Broccoli slaw has become a staple food for me – I find it makes meals a little more filling without adding much (but has good nutrients). Perfect!

    1. Hi Ashleigh! I just launched BP 93 and BA 88. And I like broccoli slaw because it’s easier to prepare than using a spiralizer for veggie noodles. And I learned BP 93 pretty quickly — lots of repetition. Have fun with it! 🙂

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