What I Eat In A Day

The most common questions I get from clients and followers are about my diet so I figured I’d share what a typical day looks like for me. I’m obsessed with clean eating and I’m always trying to figure out ways to incorporate more nutrients into my daily diet. I love food and I’m constantly experimenting and learning what works best for my body. I focus on eating mostly vegetables (as much as possible), complex carbs, and lean meats like chicken and fish. I buy mostly organic, fresh, and local when possible. I stay far away from dairy, and because my guy has celiac disease, I rarely eat gluten. I’m not into diet trends or fads, just intuitive clean eating. I also believe in having sweet treats and a tequila on occasion without letting it ruin your life (it’s called balance but I’ll save that for another post). I stress the importance of nutrition with every one of my clients and I’m very honest about one thing: you cannot out exercise a bad diet. PERIOD. Even though most of my Instagram stories are of what’s on my plate, I’m going to give you a breakdown of a what I eat on an average day.

 

Early AM routine:

I always start my day with either warm lemon water or a shot of apple cider vinegar, and I make sure to drink plenty of room temp water over the first two to three hours of my morning. Because I’m up very early, I feel my best when I spend the first few hours of my day hydrating before I eat anything or have any caffeine. Six months ago I decided to stop drinking coffee all together as an experiment to alleviate stomach issues. I noticed such a big difference that I completely quit coffee and haven’t had it since. I enjoy black tea, green tea, and matcha once or twice per day.

Breakfast

True story: I wake up hungry every day. I’m a breakfast lover! If you’ve been following me for a while on the gram you know how much I love my morning oat bowls. Usually enjoyed on the go, this bowl of perfection is filled with 1/2 cup of gluten free oats, a scrambled egg, peanut butter powder, almond milk, berries, and some coconut or bee pollen sprinkled on top. My breakfast must be filling and tasty, and this bowl is my go-to!

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Lunch

I’m a salad fanatic. I eat a big salad for lunch almost every day. My green of choice is either romaine, baby kale, curly kale, shredded brussels sprouts, or a mixture of two. For protein I use chicken (usually pre-made in the Crock Pot) and sometimes a hard boiled egg white. Cucumber and avocado (either 1/4 or 1/2) are a must. Other items that get thrown in if available are chopped green apple, butternut squash, bell pepper, orange, walnuts, onion, and chickpeas. For dressing I mix together EVOO, white wine vinegar, and Dijon mustard.

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Snack Time:

A snack between lunch and dinner is a must for me. It usually happens between clients, after my workout, or anytime between 2 and 4. I am a huge fan of bars like FROPRO Bars (specifically the almond butter). Other snacks include nuts, hard boiled eggs, protein shakes, low sugar green juice, and a red apple with almond butter. Depending on my workout and how many hours I’m working, certain days I’ll feel the need for a snack between breakfast and lunch. I try my best to listen to my body when it comes to eating between meals. If I feel extra hungry one day I won’t ever deprive myself of a healthy snack.

Dinner

My boyfriend and I usually take turns with dinner. Luckily, he’s an amazing cook and we eat all the same foods. I try to have somewhat of an idea of meals I’d like to make ahead of time so I can buy ingredients in advance. We love to grill chicken, shrimp, and the occasional burger. Steamed vegetables, roasted potatoes, and baked salmon are weekly staples. I try to keep my dinner portions under control, eating mostly vegetables and protein. A perfect weeknight dinner would be a turkey burger, steamed broccoli, and cilantro cauliflower rice. Simple, tasty, and far from boring. I try my best to eat before 7:30pm allowing time to digest before bed. This way I wake up feeling energized and rested. A HUGE tip I would give to anyone would be to find things you like to eat for dinner that are also great for lunch the next day.

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Questions about healthy eating or need some diet guidance? Contact me for more information about personal training and diet coaching! Be sure to follow me on Instagram for daily meal ideas, motivation, and tips!

XO

Liv

Fitness + Travel

Last weekend my boyfriend and I traveled to the east coast of Mexico for a golf tournament. Naturally I was excited for a trip to Mexico (tacos, por favor!) but since it wasn’t exactly a vacation I had to keep myself in check. Between the long hours of golf practice and my online appointments/workout planning, the daily routine wasn’t completely lost. We packed plenty of snacks for the flight and the room. Our hotel had an amazing gym within walking distance where we worked out and stretched daily. But everyone knows how travel can wreak havoc on a workout routine and clean diet, especially when you’re out of the country. After several recent trips I’ve figured out how to travel without coming home with extra baggage.

 

HYDRATE

Drinking LOTS of water is crucial when it comes to travel. Flying can cause dehydration and can lead to all sorts of discomfort. To avoid digestive and respiratory issues, bloating, and skin breakouts, drink tons of water before and after the day of travel. Also, staying hydrated curves cravings and could keep you from eating the wrong things.

PACK FOOD

Pack snacks for the flight like apples, berries, small packs of nut butter and rice cakes. For the stay, things like oatmeal, nuts, bananas, and nut milk always come in handy. For most people, traveling means eating out daily. My rule is to at least have breakfast oatmeal and healthy snacks throughout day since eating out for lunch and dinner is hard to avoid.

 SWEAT

Luckily, golf requires lots of walking so my step count was higher than usual. But walking does not count as a proper workout. Give yourself at least 45 minutes in the gym or outside to really get your body in motion. Planning workouts ahead of time helps you stay on track. If you’re fortunate enough to have access to a gym, plan out what you want to work each day. If not, HIIT workouts require little to no equipment and can be done inside or outside. TRX straps, stretch bands, and a jump rope are amazing for the frequent traveler as they can be easily packed in a suitcase.   

 

Follow my Instagram page for workout ideas and tons of fitness tips as we head into the holiday season. Look out for my Thanksgiving week workout challenge – to be announced next week on all my pages!

♡Liv

Fab Abs

With summer around the corner lots of people are busy getting “bikini ready”. This includes firm legs, a bubble butt, chiseled arms and most importantly – a flat tummy. Although it takes dedication over time, showing off well earned abs of steel is a sweet feeling. Not to mention, your abdominal muscles are essential for overall well-being. Upper body support, better posture and less back pain are huge perks of having a strong core. But the truth is, there's no lazy way to a toned midriff. So whether you’re looking to get sexy defined abs or simply just trim down, there’s a few things you must keep in mind when it comes to your abs.

  1. Diet – Without a doubt, the most important part of your journey to a better midsection. The saying “abs are made in the kitchen” is absolutely true. You cannot expect to see results or abdominal definition if you are chowing down on breads, sugars or processed foods. You can lay on the floor and do a million crunches, but until you clean up your eating habits, your abs will never be able to truly shine. Kick the sugar, processed carbs and empty calories out of your diet and fill your plate with lean proteins, tons of vegetables and complex carbs. Using a tool such as myfitnesspal is a great way to help track your daily food intake and helps to avoid over-eating.
  2. Workouts – Anyone who’s ever trained with me knows how much I love giving core work. But the key to a great ab workout routine is variety. The core is a complex series of muscles that run in different directions. In order to really fire all of the muscles in your abdomen, you must be willing to switch up your exercises. Sure, good old crunches will give you an ab burn, but there are so many other ways to effectively hit all ab muscles. For example, there are so many great exercises that don’t even require you to lay down! Also, using unstable surfaces (like a ball or Bosu) while working out other body parts can trigger the core muscles at the same time.   
  3. Consistency – Being consistent is super important when it comes to abs. Just like many other body parts, it does NOT happen over night. Stay away from two-week or one-month crash diets and workout plans. Start looking at the big picture and make more realistic goals. My biggest tip for a lot of my clients is the weekday rule: stick to a clean routine during the week and save any cheat meals and cocktails for the weekend only. I also encourage my clients to take a few photos each month to track progress. With consistency over time, you’ll be going from flabs to FAB abs!

Try this workout:

Forearm Plank Hold – 60 seconds

Forearm Plank Alternating Knee Taps – 30 seconds

Reverse Crunch (legs in table top) – 15 reps

Flutter Kick – 30 seconds

Ball Pass Abs – 10 reps

Long Arm Plank w/ Twisted Knee Tuck - 10 sets

LivFitness On Deck

One of the most amazing things about being in South Florida is that you can pretty much always take your workout outdoors. Anything from running, bootcamp, suspension training, barre and yoga can be done outside during almost any time of the year. My personal training sessions and classes are typically done in a private gym, in-home or in a studio setting. But sometimes I have to “think outside the barre” and get creative for effective on-sight training. I’ve trained on the beach, in hotel courtyards, on polo fields and with stand up paddle boards just to name a few. In this case, I’m talking a luxury yacht called the Top Five. Anchored seasonally in downtown WPB at the waterfront, this mega yacht was the location for Thursday’s sunny, barre-inspired workout. We set up the space so it was fully equipped with mats, small weights, towels and music. There was plenty of deck space for floor work and big movements. We used the rails of the yacht as a barre and also for stretching. The weather was absolutely perfect for a group fitness session, bright and breezy with an incredible view. This was the second year I’ve taken this same deck and turned it into a space to sweat for a bachelorette celebration group. These girls came to visit at the perfect time and had big plans for their stay in West Palm Beach. What’s even better is that this awesome group chose to make fitness a part of their fun-filled party weekend (serious bachelorette party goals!). So excited to be back on board again this year and looking forward to more LivFitness on the water.

 

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2015 Workout

2015 Workout

Total Body Fit - Gym to Barre

Aside from personal training, I teach classes at a fabulous studio called Xtend Barre West Palm Beach. It’s where I began my career as an instructor and it’s where my love for training really blossomed. I was teaching a ton of weekly Xtend Barre classes, a couple spin and abs classes, and had so many dedicated girls who took classes regularly. After a while, I knew some of the girls had the potential to take their fitness goals to another level and really tone their bodies by adding weight and circuit training. A few of them expressed that while they felt strong, they were starting to feel a bit stagnant and were willing to be pushed farther. I obviously LOVE barre classes (as do most of the clients who take TBF) but I am definitely a gym lover and a firm believer that weight bearing exercise is crucial for women. In order to really burn fat, it’s important to combine weights with cardio and a healthy diet. To me, giving clients the opportunity to incorporate weight and circuit training into their fitness regimens seemed like the perfect idea. So, almost two years ago, a small group training class was added to the schedule and Total Body Fit was born.

It’s a fifty minute class that begins with a 2.5 mile run from the studio down Flagler drive. Using the intracoastal wall for pushups, step ups and other exercises to really amp up the cardio. After the run, I give them a circuit: three rounds of eight-ten exercises. Fat blasting exercises that use the whole body for a total body workout. Weighted balls and bars, gliders, resistance bands are used for lunging, squatting, pressing, pushing and pulling. I also give body weight exercises and plyometrics to challenge the body using body weight only. Classes are high-energy, fun and effective to ensure a challenging workout for both men and women. 

Join me Monday nights at 7:15 and Wednesday nights at 6:15. Remember to bring h2o, a towel and a positive attitude! 

 Make it a great week!

Liv