SIOS & Eat Clean Sweat Dirty Check In

by Meg on July 7, 2012

Are you ready to get sweaty? ;)

Sweat It Out Saturday is here! If you are new to SIOS, check out Stefanie’s blog for more details!
Since I will be talking about my recent sweats, I also thought that it would be a good idea to do a “check in” for the Eat Clean Sweat Dirty challenge happening over on Katelyn’s blog! So, there will be an update of my clean eats, too!

Sweat Sessions

I took three days of rest when I went to go visit my Grams this week, so when I got back home I was ready to hit the gym once again and start the fifth week of my six-week training program from my trainer, Tara!

The fifth week of my training looks like this:

Thursday – rest
Friday – legs
Today – chest, biceps & abs
Sunday – back & triceps
Monday – legs (plyometric)
Tuesday – rest
Wednesday – shoulders & abs

I felt strong throughout yesterday’s workout after coming off of my three days of rest. I was able to increase my weights for my back squats and alternating lunges. I can also notice that my calves are getting stronger, too! My legs have always been the weakest part of my body (which is strange since I dance for the majority of my life), so when I can notice that I am gaining strength I get so excited!

Clean Eats

This is what a typical day looks like for me!

6:00 am: Breakfast

A typical breakfast for me consists of a bowl of creamy steel cut oats which I cook in almond milk and water with a side of eggs (4 egg whites and 1 whole egg).

7:45 – 8:30 am: Training
My workouts consist of eight different exercises which takes me forty five minutes max to complete. I love being in and out of the gym under an hour!

Immediately following my workout: PWO shake

Lately I have been loving a smoothie combination given to me from one of my best friends, Laura. Laura and I both love ginger in our smoothies (or in anything for that matter)! So instead of blending my usual spicy pear-ginger smoothie, Laura said peach-ginger is a great combo, too! So, my PWO shakes have been looking like this lately:

Ginger Peach Protein Shake

1 peach (or nectarine)

1 – 2 tsp minced ginger (or a few shakes of powdered ginger)

1 scoop vanilla protein powder

1/2 cup unsweetened vanilla almond milk



Blend all together and enjoy!

This is definitely my favourite mix at the moment. I also enjoy the fact that I think of Laura every time I have it ;)

9:00 am: PWO meal
I follow my PWO shake up with a solid meal once I get home from the gym. It is usually either a chicken sandwich, chicken and rice, chicken and sweet potato, a bowl of oats and scrambled eggs, or tuna on rice crackers.

Always complex carbs and lean protein!

12:00 pm: Lunch

Mixed greens, asparagus, quinoa, and a grilled salmon fillet. (Cait I know you are drooling ;))

3:00 – 3:30 pm: Mid-afternoon meal

Homemade sushi! Nori paper, brown rice, cucumber, avocado, crab

6:00 – 6:30 pm: Dinner

Deconstructed sushi salad (recipe will be posted tomorrow!)

9:30 pm: Bedtime snack

Chocolate casein pudding and almond butter

Well there you have it friends! An update on my training and eating! I hope you enjoyed! :)
Have a great Saturday, friends! Tomorrow will be a recipe and some life updates! Exciting news to come! ;)

What is your workout today? 

What part of your body is the weakest? the strongest? 

Did you enjoy my Eat Clean Sweat Dirty update?

Love love love YOU!


{ 55 comments… read them below or add one }

Kimberly @ Redefining Kim July 7, 2012 at 8:20 AM

Loved the update Meg! My weakest body part has always been my arms. Thankfully I am starting to see gains in strength.


Meg July 8, 2012 at 10:53 AM

that is so exciting Kim!!!! :)


Michelle (better with berries) July 7, 2012 at 9:29 AM

Hey sis! Oh my goodness, everything looks so good!! What do you put on your eggs to flavor them? If I’m not eating mine on a sandwich they’re always a little bland.
Way to go on those workouts!! I think I discovered this week that my quads are pretty weak considering they’ve been sore for days after just one workout :-)
My workout today is plyometrics and I’m hoping I can convince Craig to join me! And then hopefully kayaking at the lake. Although its supposed to be 108 here today so it might be too hot!
Have a wonderful Saturday, girlie!


Meg July 8, 2012 at 10:54 AM

I hope your plyo day went well babe :) I am going to email you very soon! I will fill you in about the eggs in the email and I am thinking of doing a vlog as well since SO many people ask me about my eggs hehe


Danielle @ Clean Food Creative Fitness July 7, 2012 at 9:29 AM

Love the clean eats and the amazing post workout nutrition!!! That’s exactly what I would tell my clients to have PWO! That smoothie sounds delicious too! I would never think to put ginger in my smoothies but I just might have to start!


Meg July 8, 2012 at 10:58 AM

You have to at least give it a try love :) It’s great!


Heather @ For the Love of Kale July 7, 2012 at 9:38 AM

LOVE YOU, girl. You’re living a life of happiness and I’m so proud of you!!! Your life is so balanced and I always feel SO good after reading your post, even though I can’t really enjoy what you eat. ;-) I still appreciate what you’re doing. I can’t wait for people to read your amazing guest post!!!


Meg July 8, 2012 at 10:58 AM

I am posting a tofu recipe tomorrow so you can enjoy that ;) HEHE


Stephanie @ The Fitness Adventures July 7, 2012 at 9:57 AM

I love ginger in my smoothies too! My shoulders are my weakest muscle group, but they are making some progress. My legs and back are my strongest, and I love training those days because I feel so powerful.


Meg July 8, 2012 at 10:59 AM

I love feeling powerful :D I know exactly what you mean, babe! I just finished my back workout for the day and it feels incredible! Now that I can do unassisted pull ups it is even better ;) HEHE


Kristen @ notsodomesticated July 7, 2012 at 10:04 AM

I love all the healthy foods you eat to nourish your body!! Good for you, girl! :)


Meg July 8, 2012 at 10:59 AM

Thanks Kristen you have hop idea how happy this comment makes me :)


Kat July 7, 2012 at 10:06 AM

Looks like your doing great girl! LOVE all the food!! Pack those nutrients in there :)


Khushboo July 7, 2012 at 10:08 AM

I really enjoyed this post! Today was a lower body workout for me which left me feeling over the moon. I went in motivated to increase my weight in at least 2 exercises…I most definrdmh did :)


Meg July 8, 2012 at 11:00 AM

So happy you enjoyed this sweetheart :) Thank you for telling me :) Congrats on the increases babe xoxo


Alexandra July 7, 2012 at 10:38 AM

I never thought of putting pear in a smoothie, what a great idea! Lovin the salmon in your lunch too mmm :)
Hope you have a great weekend!


Linz @ Itz Linz July 7, 2012 at 10:45 AM

Strongest is definitely my legs! My sister and I just finished a chest & back workout this morning!


Sarah @ Feeeding the Brain and Body July 7, 2012 at 11:38 AM

It was really interesting reading peoples typical daily eats! We have very similar eating schedules, so I found this particularly intriguing! I see lots of dill, YUM! :) How do you cook your eggs at breakfast? They look great :) I can’t wait for that salad recipe! :)


Meg July 8, 2012 at 11:01 AM

I think four people have asked me about cooking my eggs within the past two days :) I think I will do a vlog about it? :) xoxo Love you Sarah


Emily July 7, 2012 at 12:17 PM

I love reading about your workouts and clean eating! It’s so inspiring.
I have a hard time with eating before I work out (most of the time I don’t) but lately I’ve been trying to at least have SOMETHING before I go to the gym. I know my body needs the fuel! I almost always have a smoothie afterwards though…I can’t wait to try your ginger one!
And isn’t being in and out of the gym in under an hour the best?! That’s all you need! (:


Meg July 8, 2012 at 11:02 AM

Thank you for such a sweet comment, love :) You are inspiring too though <3 I am so so so happy you are back to blogging <3 You have no idea how happy that made me! I am also proud of you for starting to have something before your workouts! It is so important :)


Dolce July 7, 2012 at 12:49 PM

Great job on all that clean eating and dirty sweating! Your meals/snacks always make me so hungry.
My weakest part of my body are my shoulders, chest, and back. Working on them though! My strongest parts are my legs, tri’s & bi’s. :)


Stefanie @TheNewHealthy July 7, 2012 at 12:50 PM

You are doing awesome at eating clean and sweating dirty! I love all of the avocado in your meals – it’s my favorite addition to pretty much anything. :)

I’d have to say that my upper body is my weakest (need more strength training in my life!) and my legs are the strongest.


Meg July 8, 2012 at 11:03 AM

You and I are opposite Stef!!! Hehe!


sarah July 7, 2012 at 2:11 PM

I loved seeing your day! And your eats are so mouthwatering AND healthy:).
What’s the difference between a peach and a nectarine anyway? Baha, I always wonder this:p- well , I know that one appears to have fur, and that when both are ripe they are insanely DELISH( I had a peachormaybenectarine as well today – so good)!


Meg July 8, 2012 at 11:04 AM

The peach has the fur :) I think they both taste pretty much the same, though :)


Tara @ Sweat like a Pig July 7, 2012 at 3:05 PM

Can’t wait for the deconstructed sushi recipe!! Looks good :)


Meg July 8, 2012 at 11:05 AM

I hope you like the recipe sis


Anne@LoveMintChocolateChip July 7, 2012 at 3:10 PM

love all your eats! can not wait for the sushi recipe :)


Meg July 8, 2012 at 11:05 AM

I hope you like it babe! It is up today :D


Laura @ Sprint 2 the Table July 7, 2012 at 3:51 PM

Ah! i love you! Guess what I had post-workout today? PEAR GINGER protein smoothie. :) Add some cinnamon to the peach creation – it puts it over-the-top-cobbler good!

Your eats look so similar to mins it’s scary. :)

I think my quads are the weakest. But I’m working on it!


Meg July 8, 2012 at 11:07 AM

SEE girl! That’s why I love your posts with all of your eats! We eat so similar so it always makes me so happy and kind of gives me comfort if that makes sense? :) I am working on my quads too as they are my weakest as well! How similar are we babe!? YIKES!

I totally added cinnamon to the peach combo today! THANK YOU


Laura @ Sprint 2 the Table July 8, 2012 at 11:43 AM

I totally get it – its like we both must be on the right fitness path. :)

Foodie soul mates!!!


Chelsea @ One Healthy Munchkin July 7, 2012 at 5:04 PM

Mmm your deconstructed sushi salad looks awesome – I make one that’s similar to that! :D Nori and avocado instantly make any salad taste sooo amazing!

My workout today was nothing – I need a rest day today! Except I was on my feet for 8 hours at work, which is almost a workout in itself!

Hmm I think my chest/back are the strongest and my legs are definitely the weakest. I still dread/avoid leg workouts haha.


StoriesAndSweetPotatoes July 7, 2012 at 6:48 PM

You took 3 days off in a row? That is strength right there. :) Lifting never feels as good as right after a rest day!
I’m not sure if I have weak hamstrings or if they’re just small, but I’m working on them. My upper body has gotten very strong the past couple months. It kind of took me by surprise but obviously it’s awesome! :)


Meg July 8, 2012 at 11:07 AM

Rest days don’t even phase me anymore Sarah :D It is AWESOME


Kailey July 7, 2012 at 7:38 PM

Salmon Salads never ever disappoint a hungry belly :)
Sounds like you had an awesome workout girl


Abby @ Abz 'n' Oats July 7, 2012 at 8:39 PM

I love this little breakdown of a typical day! :) My workout today was just 45 minutes of cardio. Looking forward to hitting the gym tomorrow for a GOOD strength workout. I need to get my buns in gear.


Christine @ Burning It Off July 7, 2012 at 10:33 PM

I love working out after a few days of rest – it feels great working at 100%. My strongest body parts are probably my chest and my legs. Weakest are my biceps.

I need to try making my own sushi!!


Meg July 8, 2012 at 11:07 AM

I have a “how to roll your own sushi” vlog if you would like to check it out :D hehe


pluvk July 7, 2012 at 11:25 PM

Oh, you said my magic word – SUSHI. I’ve been wanting to do one of those salads for a while. Sushi gets expensive, and I don’t have the time to make it! Actually, that’s a lie — the rice falls all over the place, the nori tears, my kitchen is a disaster zone! It’s not pretty.

My weakest muscles are definitely my triceps. They’re my least favorite part to exercise because I struggle so much!


Meg July 8, 2012 at 11:09 AM

If your rice doesn’t stick you probably need more water! :)


Sam @ Better With Sprinkles July 7, 2012 at 11:51 PM

Workout: I was going to do Livefit Day 34 – but I was tired after work and it did not happen. Listening to my body when it needed rest!

Weakest part of my body: my arms. It’s so hard for me to have any gains on my arms…they’ve been pencil thin for most of my life! Now, I pretty much look for excuses to flex for people and show off my small but hard-earned biceps :-)

Can I live in your kitchen? Cause oh my goodness, everything you showed looks so tasty!


Meg July 8, 2012 at 11:10 AM

HAHA <3 YES come live with me. I will cook whatever you want ;)


Rande McDaniel @ The Vegetable Centric Kitchen July 8, 2012 at 12:22 AM

Ginger and peach together sound glorious!


Meg July 8, 2012 at 11:10 AM

I added cinnamon to the mix today, too and it was AMAZING! Give it a try hunnie


Stephanie July 8, 2012 at 2:35 AM

Hi Meg!
I was wondering how you cook your eggs and what you sprinkle on top!
Also, what kind of protein powder do you use? I want to try that peach shake!!! Sounds so yummy!


Meg July 8, 2012 at 11:12 AM


You are like the fourth person to ask about my eggs :) I think I might as well do a vlog about it! I think that would be fun! :)

I mix up the protein powders I use! On Wednesday I will be talking more about them; however, my two favourite types are About Time Whey and Promasil White Chocolate flavour :)


Brittany @ GOtheXtraMile July 8, 2012 at 8:57 AM

Everything looks soo delicious! My strongest is my legs, for sure. My weakest, I’m not sure! Maybe triceps :)


Dannii @ Hungry Healthy Happy July 8, 2012 at 5:16 PM

Wow – this all looks so good!


Adrianne July 9, 2012 at 8:03 AM

I definitely need to come eat with you! OMG, all the food looks incredible and good for you too. In your honor I put ginger into my chocolate smoothie. I’ll try vanilla also but the chocolate powder was already open. ;-) Must try the pudding too. I haven’t had pudding in forever! Love this post, Meg!


Lynn July 9, 2012 at 8:35 AM

Hi Meg,

I thought you might like this recipe for a salad served with bread (buttered of course):

Also, could you help me out? I’m trying acclimate to better eating…seriously. I’m not exercising like you, but I need to gain a bit before I’m comfortable with exercising. Anyway, eaach of your protein servings, how many ounces is it (before cooking? raw I guess…cause raw and cooked arae different, right?). I’d love to know. Would help!

Also, are your quinoa and oats at a 1/2 cup servings?

I really am impressed with your day. I’d just want more fat, lol. I prefer 80 -120 grams of fat per day, lol.


Caitlin July 9, 2012 at 10:36 AM

I AM DROOLING. And that mid-afternoon homemade sushi? OMG! Counting the days til you and I are eating sushi together in Boston!


Emily January 30, 2013 at 5:41 PM

Hey Meg!

I’m currently taking a sports nutrition class at my college and some of the things I’ve been learning I’m just unsure about.
To get to the point, how many grams total of protein do weight lifters need? More specifically, how many do YOU take in?
I really enjoy weight training as well, but according to my weight, the amount I should be consuming is a lot (and I mean A LOT) less than I thought.


Thank you ever so much!


Meg January 30, 2013 at 6:00 PM

Hey, Emily!

I’m no professional, but I think it’s whatever works best for you! It’s all about playing around with the numbers :) I get at least 1.5 g/lb. :)


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