Hi loves! So excited to share with you all my what I eat in a day and workouts. I’ve gotten so many questions on what I eat, how I train and stay motivated. So today, I’m going to be sharing my plans. Note, this plan was designed for me due to how my metabolism and body work. If you’re looking to change your lifestyle, I highly recommend talking with your trainer, nutritionist, coach, etc. and design a plan to work for you and your needs.
Healthy Lifestyle
So, I’ll be extremely real here, its super hard to commit to being healthy when you’re such a junk food eater like me or literally don’t eat enough food a day. After sitting down with my coach, I realized that I was SUPER unhealthy because I wasn’t eating enough food to nourish my body. My metabolism was basically nonexistent.
I ate healthy, but only one meal a day pushing two wasn’t getting me any results. My real issue wasn’t that I wasn’t committed to training and working out, it was that I wasn’t properly nourishing my body with what it needed to help me tone my body.
Meal Prepping
Once I realized my nutrition was the issue, I changed it. I’m super stubborn and once I have something in my head I run and commit to it. I started eating a healthy breakfast, lunch and dinner. At first, it was extremely hard because it was so much food that I wasn’t use to eating. My what I eat in a day was full of proteins, nutrients and riches for my body and level of activity.
After the first LONG 3 weeks, I started to notice my body actually crave to eat. I wasn’t feeling stuffed anymore. Meal prepping was key for me. I work basically 8-4 and having my breakfast and lunch already prepared made it super easy for me in the morning rushing out the door.
Sundays are my meal prep days, I go grocery shopping, get what I need and pretty much cook for about 3 days and then Wednesday nights I cook for the other three days.
What I Eat In A Day
I was allowed to switch things up with each meal, but I’m super basic and like things easy so I was pretty much eating the same thing every day. Some people are like “What! How do you eat the same thing every day?” Honestly, I’m super picky and don’t eat a lot of things as it is. Once I like something? That’s it and I stick to it. I mean I literally went a whole year eating the same salad from Wendy’s for lunch because it was so close.
Water
Water was KEY for me! I drink about 4 bottle of water a day, not including my BodyAmour drink for after my workouts and my Teami. Water just helps clean out your body daily, plus for me keeps me refreshed and feeling clean.
Breakfast:
- 1 cup of Greek Yogurt (I used Dannon Oikos because it has the most protein in it)
- 1-2 hand palm of fruits
- 1 cup of veggies
Lunch:
- ½ a cup of basmati rice
- 2 palms of grilled chicken
- 1 cup of veggies or more
Dinner:
- Veggies galore
- 2 palms of chicken
Snacks:
- If needed, was some kind of veggies
- But I also took extra whey protein to make sure I was getting enough.
I do have tiny hands so I think two of my palms are the size of a normal sized one. **
Workout Plan
My workout plan was easy. For me, I’ve been an active member of CrossFit Liger for like almost 4 years now. So I just officially jump on the CrossFit bandwagon and started lifting a lot more and actually increasing my weight. I saw the difference within like 2 months.
Just from changing from a more cardio based workout with extremely light weights to a heavier weight lifting workout with still a good amount of cardio and everyone else did too. I was getting so many complements and my clothes were fitting so much better.
I also bought an Abs and Ass workout program from Emily Schromm. If you don’t follow her, go do so, she’s amazing! She’s in incredible shape and designs some of the best workout program to compliment many who already do CrossFit. Her Abs and Ass workout plan is design to hit the two spots on your body and boy are you sore after doing it.
The biggest reason I chose her workout program was because she a CrossFitter like me, we do similar style WOD’s each day and her program was designed to help a program you already have in place. Also some moves are similar to CrossFit to help reduce any risk of injury.
Weekly Look:
Monday: CrossFit
Tuesday: CrossFit
Wednesday: CrossFit
Thursday: CrossFit
Friday: Abs and Ass and running
Saturday: Abs and Ass
Sunday: Rest Day
My workout may seem like a lot, but I’ve always been an athlete and once I saw a change in my body. GAME OVER! I knew I could reach any goal I wanted too. I also pay attention to my body, if my legs are sore by Friday, I just won’t go on a run. Simple as that.
I don’t push my body to hard and know how to help it recover quicker. My biggest advice to always listen to your body. Don’t push your weight if you can’t just yet, don’t try to be super-fast and mess up your form and possible cause yourself an injury.
Teami Blends
I have been a HUGE fan of Teami for quite some time now. They are the only tea detox company that is FDA approved and proven to help get rid of unwanted toxins lingering in your body. I don’t do their detox every month, but if I have an event or competition coming up, I definitely add their detox into my nutrition.
For me, it works as a supplement to everything I already do. It’s not a miracle tea that will make me lose 15 pounds and have muscle like that. They have so many different teas, natural skincare products and cute tumblers, I recommend you go check them out. Teami Blends is also a good jump start to help you start your journey. You can use my code “KARE02” and get 10% off your order.
Finally
Take things at your own pace! Don’t try to be like an Instagram fitness model or go to hard right out of the gate. We all started somewhere and we all had that hump to get over. What I eat in a day was designed for me, great for reference but get a professional’s opinion for your body. Just don’t lose focus and take pride in the little accomplishments you do hit. This isn’t a race, if you ask any one of the people you follow how long it took them, I bet they’ll tell you at least a year.
A year to have the body they have now. So don’t give up. Keep going and know you’ll get there. You can also check out my post for 5 fitness tips for staying on track as well. I still have a long way to go for my own personal goal, but I’m slowly getting there. I didn’t start out this confident, but found a confidence through the journey.
My goal this year is to be a better version of myself. I have the Miss Florida USA pageant to use a look back. The photo above is from last year’s competition and I’ll be competing again this year. When I see the photos, I want to see a change not only in my body, but how confident I feel and look as well.
If you have any questions, feel free to reach out to me at any time in the comments or email me at karengiuliana.fitness@aol.com
Also the discount code mentioned above, I do receive a commission from but at no extra cost to you and you can read more about it at my disclosure policy page here.
XOXO
Karen Giuliana
Hello loves, welcome to my blog! My name is Karen Giuliana Bardales and I am currently 31 years old. I was born New Jersey and raised in Florida, graduated from Florida Atlantic University and still residing in sunny South Florida.
The reason for my blog is to write about my experiences from traveling, the beauty industry, fitness and other things I love. I want to help inspire others through my personal experiences and be seen as a role model to young woman everywhere.
Thank you for reading and following along through my journey of life. Your support means everything to me, so thank you!
I have a very similar routine for fitness, but fell off of the wagon this summer from a nutrition standpoint. Our crossfit gym is having a Wellness Challenge for 49 days, so I have been held accountable for the past two weeks. This week was great. Meal planning, as you said, is the key. The food is ready to eat so I don’t have to raid the pantry!! You definitely mentioned all of the right things to help remind me how to stay on track with it all.
Author
Ahhh yes! Girl, I know, sometimes my cheat day turns to like a cheat week. Thatâs amazing your CrossFit gym is doing a challenge. Those are super fun! Best of luck to you and I know youâll smash your goals! âșïžâșïžâșïž
These tips are excellent I needed some help to get w10 lbs off .. you look fab in the suit!
Author
Just go for it girl! Youâll get there, I swear itâs always the last 5-10 lbs thatâs the hardest. Thank you so much for the love! âșïžâșïž
Your figure is stunning! How tall are you? Iâve lost 65lbs but Iâm still a chubby lil thing, I love junk food! I need to up my workout game, for sure.
Author
Thank you so much!! Iâm actually 5 ft! Super tiny. Haha thatâs amazing 65lbs! You go girl! đ
You look amazing! I love working out, but I hate the meal prepping lol.
Kasey Ma
thestylewright.com
Author
Thank you so much and ahhh gotta get on the meal prepping ! You can do it! đ
Wow! Way to go girl! Nutrition is so hard. Great job!
Author
Thank you so much! đđ
Looks like you’re doing great hitting your goal! Meal prepping has done wonders for me, as has shopping at grocery stores that concentrate more on fresh produce. I’m not as tempted to pick up unhealthy items so I eat them less!
Author
I completely agree. Whole Foods is amazing!!!! And thank you! I agree meal prepping is the way to go.
It is wonderful that you are focusing on your nutrition – it is so often overlooked! I need to find the motivation to start mealprepping, I know it will streamline everything. Good luck with Miss Florida USA!
Author
Thank you! Do it girly, it would make your day so much easier.
Really inspirational, girl! Meal preps and living a healthy lifestyle are so important, and your article contains some really helpful advice. Thank you!
Author
Thank you so much for your kind words! I appreciate it so much! đ
Love all the body positivity and how detailed you got with your eating and exercise! Thanks for sharing.
Author
Thank you for reading! It means so much to me. đ
I seem to never commit for more than a few days. I don’t know why I just can’t get my head into the right frame of mind and then temptation gets the better of me. I need to read more real stories from real people like you I reckon to convince me it’s possible
Author
Oh I can totally agree! Itâs so hard to commit but once I saw a change in my body I knew it was working and kept going for my goals. Itâs hard but you just have to feed your body the nutrients it thinks itâs lacking.
first, you look great! Your workout plan is goals, I try and workout 3-4 times a week! keep up the good work!
Author
Omg thank you so much! Youâre so sweet! 3-4 Times is amazing ! Keep it up! đ
Such a well balanced fitness regime – Nice!
Author
Thank you!!!
Wow, kudos! I donât think I could do that! Slowly but surely is key!
Author
You totally can, itâs hard at first but just keep going.
Nutrition is definitely the hard part for me. I like to snack, and I’ve reduced my snacking but I need to also replace it with healthier alternatives. Thanks for sharing your meal plan and workout routine. I like that your meal plan is simple. I hate monotony, but I think the way yours is set up, some of the ingredients can be swapped out like the chicken for fish, or instead of broccoli doing green beans.
Author
Exactly, the meal plan is what I love to eat, but you can easily switch it. Snacking is hard which is why I try to get good snacks. Like Akins diet or south beach.
You look awesome! After having my 3rd baby who is now almost 2, I can’t seem to shred the bottom belly away. I definitely need a more strict plan. I’m jotting down some of your routine and meals.
Author
Ahh thank you so much! 3 kids thatâs a lot, but you got this. I would look into someoneâs workout plans that are like 50-60 dollars youâre in it for life and can always go back to them and most are âdo it from homeâ. You got this girl! đȘđŒđȘđŒ