hey there, gorgeous!
Sign up for
weekly nourishment and
receive my free guide:
How To Fall In Love
With Yourself

Are you ready to start living a healthier and happier life? Get access to my free guide How To Fall In Love With Yourself & receive weekly nourishment straight to your inbox!

SIOS & Eat Clean Sweat Dirty Check In

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

ice

water

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!

Meg
xoxo


Tags: , , , , , , , , , , ,


Share this article:


57 Comments

  1. Reply

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

    • Reply

      Meg

      July 8, 2012

      that is so exciting Kim!!!! :)

  2. Reply

    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!

    • Reply

      Meg

      July 8, 2012

      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

  3. Reply

    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!

    • Reply

      Meg

      July 8, 2012

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

  4. Reply

    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!!!

    • Reply

      Meg

      July 8, 2012

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

  5. Reply

    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.

    • Reply

      Meg

      July 8, 2012

      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

  6. Reply

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

    • Reply

      Meg

      July 8, 2012

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

  7. Reply

    Kat

    July 7, 2012

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

  8. Reply

    Khushboo

    July 7, 2012

    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 :)

    • Reply

      Meg

      July 8, 2012

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

  9. Reply

    Alexandra

    July 7, 2012

    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!

  10. Reply

    Linz @ Itz Linz

    July 7, 2012

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

  11. Reply

    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! :)

    • Reply

      Meg

      July 8, 2012

      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

  12. Reply

    Emily

    July 7, 2012

    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! (:

    • Reply

      Meg

      July 8, 2012

      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 :)

  13. Reply

    Dolce

    July 7, 2012

    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. :)

  14. Reply

    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.

    • Reply

      Meg

      July 8, 2012

      You and I are opposite Stef!!! Hehe!

  15. Reply

    sarah

    July 7, 2012

    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)!
    Xxx

    • Reply

      Meg

      July 8, 2012

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

  16. Reply

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

    • Reply

      Meg

      July 8, 2012

      I hope you like the recipe sis

  17. Reply

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

    • Reply

      Meg

      July 8, 2012

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

  18. Reply

    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!

    • Reply

      Meg

      July 8, 2012

      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

  19. Reply

    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.

  20. Reply

    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! :)

    • Reply

      Meg

      July 8, 2012

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

  21. Reply

    Kailey

    July 7, 2012

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

  22. Reply

    Abby @ Abz 'n' Oats

    July 7, 2012

    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.

  23. Reply

    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!!

    • Reply

      Meg

      July 8, 2012

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

  24. Reply

    pluvk

    July 7, 2012

    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!

    • Reply

      Meg

      July 8, 2012

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

  25. Reply

    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!

    • Reply

      Meg

      July 8, 2012

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

  26. Reply

    Ginger and peach together sound glorious!

    • Reply

      Meg

      July 8, 2012

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

  27. Reply

    Stephanie

    July 8, 2012

    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!

    • Reply

      Meg

      July 8, 2012

      Hehe!

      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 :)

  28. Reply

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

  29. Reply

    Wow – this all looks so good!

  30. Reply

    Adrianne

    July 9, 2012

    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!

  31. Reply

    Lynn

    July 9, 2012

    Hi Meg,

    I thought you might like this recipe for a salad served with bread (buttered of course): http://www.eatliverun.com/grilled-peach-chicken-goat-cheese-salad-with-honey-white-balsamic-dressing/

    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?..so 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.

  32. Reply

    Caitlin

    July 9, 2012

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

  33. Pingback: 07/11: WIAW | A Dash Of Meg

  34. Pingback: A Dash of Meg’s FIRST EVER GIVEAWAY! | A Dash Of Meg

  35. Reply

    Emily

    January 30, 2013

    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.

    Thoughts/advice/answers/help??

    Thank you ever so much!

    • Reply

      Meg

      January 30, 2013

      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. :)


Would you like to share your thoughts?

Your email address will not be published. Required fields are marked *