Meal And Workout Schedule - When Is The Best Time To Workout And Eat

4. Main Meal – Lunch

Your main meal should be at least 2-3 hours before your workout.

Eating a heavy meal right before your workout, and squatting on it, on a full stomach, is definitely not a good idea.
It will do you more harm than good.

So, in order to ensure you’re not hungry halfway through your workout and you have plenty of energy left, the leading point would be to eat a meal, within 2 hours prior workout, and then to have the Liquid – within 30 minutes prior workout.

Also, this is the last meal you eat before exercise, which means this meal directly affects your performance during the workout.

That’s why it’s really important to supply your body with the nutrients and energy needed to make sure you get the best out of each training session.

And what’s even more important is that the pre-workout meal is crucial not only when it comes to supplying energy for the workout, BUT it also provides nutrients for the post-workout recovery.

So, the perfect formula for lunch would be:

Lean Proteins + Complex Carbs + Lots Of Greens & Veggies

However, what’s most important of all is to keep it healthy.

You don’t want to leave the carbohydrates out of the picture, in fact, they will help you load up those energy levels that are needed for the workout to come.

But, you should always make sure to choose healthier carbs such as brown rice, sweet potato, beans, peas.

Beans are actually one of my all-time favorites because they have proteins, they are filled with fibers and yet, they are lower in carbs.

If you are following my RADIATE Meal Plan, you already know what to eat before a workout, since I’ve packed hundreds of recipes and meals you can eat prior workout.

However, for those of you who aren’t following the meal plan yet, you can find some ideas in my article What To Eat Before A Workout – Guide To Pre Workout For Women

5. Snack Right Before You Workout

A small snack right before your workout will help you load up those levels with one last burst of energy.

A healthy, even liquid snack will give you some extra energy you need for your workout.

You can have a watery fruit, a protein bar, protein shake, nuts, a smoothie…

There are so many healthy snack recipes here on my blog.

Here’s a tip:

You just have to be careful when choosing the energy bars or the protein bars, because some of them can have too much added sugars, so be careful.

Sugar is one of our worst enemies when it comes to our weight loss efforts, but most important of all – when it comes to our health!

So as long as you keep your snack low in sugar, you’re good to go!

You can also have a protein shake on the way to the gym.

Also, usually the closer you get to your workout, the more beneficial liquid nutrition is.

That’s because liquids are easier to both digest and prepare.

Let’s say your main meal was too far away before your workout (4 hours) then, you should go for the liquid smoothie or a shake just before you head on to the gym.

The great thing about liquids is that they’re a quick fix you can have on the go, and they can definitely complement your workout and reload your energy levels fast.

However I don’t recommend working out on a smoothie or a shake alone, but it’s definitely a great energy boost up, in addition to the prior meal.

6. Workout Schedule
When Is The Best Time To Workout?

Have you ever wondered when is the best time to workout?

I’ll just break this down for you – the best time to workout is one that works best for you, you can keep up with on a daily basis and do consistently.

At the end of the day, it all comes down to your own body and your own ‘perfect timing’.

Everyone is different.

However, there’s one rule – the best time to workout 3-4 hours after a quality meal.

And that for me is in the afternoon, approximately 3-4 hours after my main meal.

My workout usually goes like this:

warm up – 5-10 minutes
HIIT session – 30 minutes
stretching – 10-15 minutes

So many girls are still stuck at the gym doing endless sessions of cardio and strength training.

However, nowadays we know for a fact that we don’t need to spend hours in the gym to get fit or lose weight.

30 minutes a day with high-intensity, explosive and diverse workouts and lots of intervals will work way better for you than the regular gym sessions.

That’s why I designed an all-in-one Workout Program RADIATE, for all of you that want to lose weight and get fit without spending hours at the gym, from the comfort of your own home.

Working out can be so fun and fast and you really don’t have to spend hours on the treadmill to tap into the body fat.

It takes a quality HIIT workout program to give you better results in a far shorter amount of time.

Head on to check out my workout plan right now!

My RADIATE Program is going to take your workouts and your body to the next level.

It’s 4 weeks of fun, fat burning workouts that will give you a whole different fitness experience, with stunning results.

This is a video based program, so all you have to do is shop up each day, press play, and give me 30 minutes of your day.

You will burn fat, get stronger and tone every inch of your body.

7. Protein Shake

A fast-digesting high protein – high carb meal is the best way to go when it comes to eating after a workout.

Since your muscles need something fast, a quick fix-up meaning a post workout drink would definitely be the best choice.

So, a shake or a protein-based smoothie would do the trick.

As I explain in my pre-workout guide, liquids are easy to prepare and are easy to carry on, and they can be digested more readily than solid foods.

This means that a protein shake, right after you finish your workout (in the range of 15 minutes) would be the perfect post workout fuel up.

Many people ask me:

When is the perfect timing to have a protein shake?

If you ask me, I’d say:

Right after your workout or/and
Before bed – if it’s long digesting protein, like casein.

I prefer to have some extra protein when my workout is over. But that’s just me.

You can read more about protein shakes for women here: A List Of 25 Cheap Protein Powder Options – Protein Powder For Women

8. After Workout Meal

Your after workout meal should be within 1 hour after your finishing your workout.

Your muscles are seeking for proteins, so don’t leave them waiting for too long.

So, don’t keep them waiting for too long before you eat a full after workout meal.

When you are working out, your muscles use up their glycogen stores for fuel.
This results in your muscles being partially depleted of glycogen.
Some of the proteins in your muscles also get broken down and damaged.
Therefore, after your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
And the bond that helps rebuild those muscles and helps them grow stronger after each training is food.
Your muscles are exhausted after the workout, they have lost all of their energy and they need fuel fast to be able to grow stronger.
A lot of girls think that if they don’t eat anything after the workout, they will lose even more weight, but this isn’t true at all.
The only thing you will do if you starve yourself after working out is throwing that hard work to waste.
Your muscles won’t grow if you don’t feed them, in fact, your body will start to panic and will start storing fat and burning proteins.

Read more about the importance of the post workout meal in my article ‘What To Eat After A Workout – Post Workout Meal, Drinks & Snacks’ .

The post workout meal should be full of proteins and should always contain a big bowl of salad.

Here’s the simple formula I use:

Clean Proteins + Complex Carbs + Greens

Check out some of my favorite post workout meal ideas here.

These are just a few of the many recipes I prepare for myself every day!

Also, you can find a bunch of high protein recipes perfect for an after workout meal in my 28-Day Meal Plan BBB.

Make sure to check it out here.

Now get to work!

I hope my meal and workout schedule helped you figure out when is the best time to workout and have meals.

Timing is an important factor when it comes to losing weight and getting fit, so make sure to use it wisely.

Also, don’t forget to share it with your friends.

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238 Comments

Cat March 13, 2015 at 2:34 pm - Reply
Hiii! I loved this article. I workout at 530am, so it is hard for me to eat before my workout, is there anything you can suggest to help properly fuel my workout? I do drink casein before bed, is that enough?
- moni March 23, 2015 at 7:42 pm - Reply
  Hi,
  well it depends on the type of workout, but you have to fuel yourself with food before your workout.
  If you run, you can take an energy bar, but if you do strength training that early, you should definitely eat a meal before that.
  All the best!
  - brittany May 6, 2015 at 6:27 pm - Reply
    i am in the same boat as her, will it effect me if the meal i eat before my work out is my mail meal but not 2 hours before?
    - moni May 7, 2015 at 7:48 am - Reply
      Hi Britney,
      Well it says two hours before, so that your body has the time to process the food, and still to have some energy for the following workout.
      But again, you’re the one deciding, if you like it better earlier or later than two hours, than do it that way.
      Just don’t skip it!
      Monica
  - Savannah brooke September 28, 2015 at 3:03 am - Reply
    After having two children 11 months apart I have gained every bit of 50lbs. Now my youngest is 10months and I have work& school 5 nights a week. I am really Wanting to start a work out plan and a good health diet. Is there any advice u have for me?
    - moni September 28, 2015 at 9:10 am - Reply
      Hi,
      Of course there is!
      The thing is that you can find time if you really want to.
      And you have to find time.
      I know that it is really hard when you have kids and when you work a full time job, but find that 40 minutes a day for you, and I promise you that few months from now you’re going to be so damn happy!
      I have my own workout programs, but they all require gym membership, or some investment in weights or resistance bands.
      You can contact me on my contact mail [email protected] so that we could discuss this a little better.
      Love,
      Monica
Cat March 13, 2015 at 2:34 pm - Reply
Hiii! I loved this article. I workout at 530am, so it is hard for me to eat before my workout, is there anything you can suggest to help properly fuel my workout? I do drink casein before bed, is that enough?
- moni March 23, 2015 at 7:42 pm - Reply
  Hi,
  well it depends on the type of workout, but you have to fuel yourself with food before your workout.
  If you run, you can take an energy bar, but if you do strength training that early, you should definitely eat a meal before that.
  All the best!
  - brittany May 6, 2015 at 6:27 pm - Reply
    i am in the same boat as her, will it effect me if the meal i eat before my work out is my mail meal but not 2 hours before?
    - moni May 7, 2015 at 7:48 am - Reply
      Hi Britney,
      Well it says two hours before, so that your body has the time to process the food, and still to have some energy for the following workout.
      But again, you’re the one deciding, if you like it better earlier or later than two hours, than do it that way.
      Just don’t skip it!
      Monica
  - Savannah brooke September 28, 2015 at 3:03 am - Reply
    After having two children 11 months apart I have gained every bit of 50lbs. Now my youngest is 10months and I have work& school 5 nights a week. I am really Wanting to start a work out plan and a good health diet. Is there any advice u have for me?
    - moni September 28, 2015 at 9:10 am - Reply
      Hi,
      Of course there is!
      The thing is that you can find time if you really want to.
      And you have to find time.
      I know that it is really hard when you have kids and when you work a full time job, but find that 40 minutes a day for you, and I promise you that few months from now you’re going to be so damn happy!
      I have my own workout programs, but they all require gym membership, or some investment in weights or resistance bands.
      You can contact me on my contact mail [email protected] so that we could discuss this a little better.
      Love,
      Monica
    - Tracey September 30, 2015 at 11:56 pm - Reply
      I’m in the exact same boat as you. I only have one kid but I’m in school full time and working full time. I gained about 50 lbs from having my son. I have currently lost 30 of it by eating well and forcing myself to work out. I have to work out after I put my son to bed but whatever, late is better than not doing it. You can make it work! It’s exhausting and sometimes my husband has to do his own damn laundry but it is possible. Also I pack a lot if water and protein into my meals, which helps a lot with energy.
- Aneeqa August 2, 2019 at 10:58 am - Reply
  Hi.
  I want to join gym first time in morning.i want to know before workout .what should i take foods .can i do breakfast before going to gym in morning 9:00 o’clock
  Is it best .if i take morning sancks before workout and after workout breakfst please help me and guide me.i am confused .plz reply me
  - Monica May August 5, 2019 at 2:29 pm - Reply
    Hi,
    You can absolutely eat breakfast before your workout, however, it should be at least an hour before you hit the gym.
    Another quick way to fuel up before working out in the morning is to have a smoothy, 30 minutes before you go to the gym.
    You can also have an energy bar or a healthy snack, and have your breakfast afterward.
    Give it a try and let me know what works for you best :)
    Hugs,
    Monica
- Sara April 8, 2021 at 5:16 am - Reply
  This article has nice intentions but the rules are inflexible and don’t really make sense. You should not eat if you are not hungry. You should eat 3 full meals a day in a distraction free environment (no tv or phone etc.) Stop eating once you begin to feel full. Leave food on your plate. What you eat is not as important as controlling your portion sizes. Food restriction leads to binge eating. Eat what you like but do not eat when you are not hungry. Honor your body’s hunger and fullness cues
  Move your body! Find an exercise that you enjoy and do it every day. Get some sleep. This is simple, your rules are complicating the process, unnecessarily.
  - Monica May April 8, 2021 at 11:00 am - Reply
    Sara,
    I can see you point here.
    However, we are all different. For example I got to have a schedule, since my days are crazy busy sometimes and if I don’t plan my meals or meal prep, I might end up not eating at all throughout the day.
    I know that for some people this might seem restrictive, however, for some of us it’s pretty helpful.
    I need this kind of “structure” in my day, to make sure I do it right.
    Of course I don’t eat if I’m not hungry. However, I have some rules that help me function.
    I appreciate your feedback!
K March 26, 2015 at 6:36 am - Reply
Hi! Loooooved this post- I try to work out every morning at 5am. Sometimes I do not have time or the ability to go the gym later in the day though, what should I do in the case that I can’t go in the afternoon?
K March 26, 2015 at 6:36 am - Reply
Hi! Loooooved this post- I try to work out every morning at 5am. Sometimes I do not have time or the ability to go the gym later in the day though, what should I do in the case that I can’t go in the afternoon?
Gabrielle April 15, 2015 at 6:29 am - Reply
I like working at night. i usually have dinner first and then work out. Do I have to eat after? I usually just drink water and sometimes have some fruit.
- moni April 15, 2015 at 7:32 am - Reply
  Hi Gabrielle,
  It is for the best to fuel up with some green salads and protein after the workout, in order to give those muscles the protein needed to recover and tone up.
  You can add the workout just before your dinner, and eat right afterwards. But be careful to pick wisely what you eat. The after workout meals can actually ruin everything if they are not the right ones.
  All the best to you!
  Monica
Gabrielle April 15, 2015 at 6:29 am - Reply
I like working at night. i usually have dinner first and then work out. Do I have to eat after? I usually just drink water and sometimes have some fruit.
- moni April 15, 2015 at 7:32 am - Reply
  Hi Gabrielle,
  It is for the best to fuel up with some green salads and protein after the workout, in order to give those muscles the protein needed to recover and tone up.
  You can add the workout just before your dinner, and eat right afterwards. But be careful to pick wisely what you eat. The after workout meals can actually ruin everything if they are not the right ones.
  All the best to you!
  Monica
Taylor April 19, 2015 at 1:59 am - Reply
Any advice for the first timer?? I have had gastric bypass. I’ve lost 147 pounds but I really don’t know what is good to eat when. And so on.
- moni April 19, 2015 at 10:17 am - Reply
  Well it’s good to eat oatmeal in the morning, some fruits or a protein breakfast such as omelette.
  For lunch you can eat veggies and carbs and the dinner should be a full protein meal with a bowl of salad.
  Here’s something that might help: https://fitgirlsdiary.com/2014/10/22/ultimate-guide-on-how-to-lose-weight-and-live-healthier/
  All the best
  Monica
Taylor April 19, 2015 at 1:59 am - Reply
Any advice for the first timer?? I have had gastric bypass. I’ve lost 147 pounds but I really don’t know what is good to eat when. And so on.
- moni April 19, 2015 at 10:17 am - Reply
  Well it’s good to eat oatmeal in the morning, some fruits or a protein breakfast such as omelette.
  For lunch you can eat veggies and carbs and the dinner should be a full protein meal with a bowl of salad.
  Here’s something that might help: https://fitgirlsdiary.com/2014/10/22/ultimate-guide-on-how-to-lose-weight-and-live-healthier/
  All the best
  Monica
Candace Johnson May 3, 2015 at 7:44 am - Reply
I like to go running in the mornings and I usually eat breakfast after my run? What should I eat before my run? I don’t like to eat to much because I don’t like to run on a full stomach.
- moni May 3, 2015 at 10:17 pm - Reply
  Hi Candace,
  You can eat some energy bar, fruit, or even make a smoothie. It will help you get some energy for the run, but still it’s not hard for digestion.
  All the best
  Monica
Candace Johnson May 3, 2015 at 7:44 am - Reply
I like to go running in the mornings and I usually eat breakfast after my run? What should I eat before my run? I don’t like to eat to much because I don’t like to run on a full stomach.
- moni May 3, 2015 at 10:17 pm - Reply
  Hi Candace,
  You can eat some energy bar, fruit, or even make a smoothie. It will help you get some energy for the run, but still it’s not hard for digestion.
  All the best
  Monica
Emma May 7, 2015 at 3:57 pm - Reply
Hi!
I just started working almost five days a week, so I either work out at 5 or 6 in the morning. bleh :/
So is it okay if I go running in the morning without having anything to eat? Or would you still suggest something small? Also, I’m curious as to why doing both cardio and strength training on the same day is better than alternating days of cardio and strength training? :)
Thanks,
Emma
- moni May 8, 2015 at 9:20 am - Reply
  Hi Emma,
  I’m so glad you started working out, keep it up and don’t give up!
  I would definitely suggest a quick breakfast, for example a banana, or a smoothie, or any other fruit.
  And of course a lot of water, you have to stay hydrated while you run.
  For the other thing, well, I really believe that strength training is the key to fit body, but again it’s a personal choice.
  I’m always talking about the benefits of strength training, because it has change my body and my health a lot, so when I talk about that, believe me I talk from my sincerely honest experience.
  It doesn’t hurt trying it right? :)
  All the best to you
  Monica
  - Emma May 8, 2015 at 9:58 am - Reply
    Yeah i started working out two years ago and havent stopped since. :) Thanks for responding so quickly!
    Oh yeah! I hate cardio lol. I’ve done insanity and p90x, so I absolutely love strength training. :) I was just wondering why you do both every day. Is it personal preference? I usually alternate betw p90x and insanity.
    - moni May 9, 2015 at 11:47 am - Reply
      Well, I usually do my strength training, and then do a session of cardio 20-30 minutes running, skipping rope or elliptical workout. I do it because a session of cardio right after the strength training helps burn a lot more fat.
  - Brittani January 19, 2018 at 8:33 pm - Reply
    you say quick snack. What about a spoon of peanut better before a workout? Is that a good fat in the morning?
    - Monica January 20, 2018 at 6:29 pm - Reply
      Yes it is! :)
      It’s a good fat even for a late night snack!
      Feel free to take a spoon or two whenever you need a quick snack.
Emma May 7, 2015 at 3:57 pm - Reply
Hi!
I just started working almost five days a week, so I either work out at 5 or 6 in the morning. bleh :/
So is it okay if I go running in the morning without having anything to eat? Or would you still suggest something small? Also, I’m curious as to why doing both cardio and strength training on the same day is better than alternating days of cardio and strength training? :)
Thanks,
Emma
- moni May 8, 2015 at 9:20 am - Reply
  Hi Emma,
  I’m so glad you started working out, keep it up and don’t give up!
  I would definitely suggest a quick breakfast, for example a banana, or a smoothie, or any other fruit.
  And of course a lot of water, you have to stay hydrated while you run.
  For the other thing, well, I really believe that strength training is the key to fit body, but again it’s a personal choice.
  I’m always talking about the benefits of strength training, because it has change my body and my health a lot, so when I talk about that, believe me I talk from my sincerely honest experience.
  It doesn’t hurt trying it right? :)
  All the best to you
  Monica
  - Emma May 8, 2015 at 9:58 am - Reply
    Yeah i started working out two years ago and havent stopped since. :) Thanks for responding so quickly!
    Oh yeah! I hate cardio lol. I’ve done insanity and p90x, so I absolutely love strength training. :) I was just wondering why you do both every day. Is it personal preference? I usually alternate betw p90x and insanity.
    - moni May 9, 2015 at 11:47 am - Reply
      Well, I usually do my strength training, and then do a session of cardio 20-30 minutes running, skipping rope or elliptical workout. I do it because a session of cardio right after the strength training helps burn a lot more fat.
  - Brittani January 19, 2018 at 8:33 pm - Reply
    you say quick snack. What about a spoon of peanut better before a workout? Is that a good fat in the morning?
    - Monica January 20, 2018 at 6:29 pm - Reply
      Yes it is! :)
      It’s a good fat even for a late night snack!
      Feel free to take a spoon or two whenever you need a quick snack.
Sammi May 22, 2015 at 11:13 am - Reply
hi just started working out on a regular basis have to say am loving it.45 min weights then 45 min spin class with feta and Spanish omelette for breakfast before hand. Dose this sound about right.
Sammi
- moni May 22, 2015 at 3:20 pm - Reply
  Yes it sounds great to me!
  Keep it up! ^^
  Monica
Sammi May 22, 2015 at 11:13 am - Reply
hi just started working out on a regular basis have to say am loving it.45 min weights then 45 min spin class with feta and Spanish omelette for breakfast before hand. Dose this sound about right.
Sammi
- moni May 22, 2015 at 3:20 pm - Reply
  Yes it sounds great to me!
  Keep it up! ^^
  Monica
Lauren May 25, 2015 at 8:30 pm - Reply
Love the post. I don’t suppose you know where the orange bikini pictured for the main meal is from? Thanks x
- moni May 26, 2015 at 7:20 am - Reply
  Hi,
  Sorry I don’t know :/
  All the best
  Monica
Lauren May 25, 2015 at 8:30 pm - Reply
Love the post. I don’t suppose you know where the orange bikini pictured for the main meal is from? Thanks x
- moni May 26, 2015 at 7:20 am - Reply
  Hi,
  Sorry I don’t know :/
  All the best
  Monica
Andrea June 1, 2015 at 9:54 pm - Reply
Hi there..
I’ve become very interested in optimal health for my body in the past year.. I have been struggling to lose the last kgs and struggle to decide what to eat.. I gain muscle very easily.. I have been on a diet where I eat oatmeal in the morning, fruit snacks and protein and veg for lunch and supper.. But having all that with gym makes me very bulky.. So i stopped eating oats because I feel I pick up weight… As well as to much protein..
Honestly have tried everything.. Any advice for losing those last kgs?
- moni June 1, 2015 at 10:04 pm - Reply
  Hi Andrea
  Well in this case, I have to say do cardio. Run, cycle, skip rope, swim, hike… make everything that makes you sweat. You can do light weights, just to keep in shape, but if you don’t like the muscles you build, then just keep up the cardio. You’ll lose those last kgs for sure.
  When it comes to the food, I think that you should keep the proteins in your diet, eat a lot of greens, fruits and veggies. Drink water and hydrate yourself, sleep well, and workout daily, and you’ll lose that weight I promise.
Andrea June 1, 2015 at 9:54 pm - Reply
Hi there..
I’ve become very interested in optimal health for my body in the past year.. I have been struggling to lose the last kgs and struggle to decide what to eat.. I gain muscle very easily.. I have been on a diet where I eat oatmeal in the morning, fruit snacks and protein and veg for lunch and supper.. But having all that with gym makes me very bulky.. So i stopped eating oats because I feel I pick up weight… As well as to much protein..
Honestly have tried everything.. Any advice for losing those last kgs?
- moni June 1, 2015 at 10:04 pm - Reply
  Hi Andrea
  Well in this case, I have to say do cardio. Run, cycle, skip rope, swim, hike… make everything that makes you sweat. You can do light weights, just to keep in shape, but if you don’t like the muscles you build, then just keep up the cardio. You’ll lose those last kgs for sure.
  When it comes to the food, I think that you should keep the proteins in your diet, eat a lot of greens, fruits and veggies. Drink water and hydrate yourself, sleep well, and workout daily, and you’ll lose that weight I promise.
jodi June 7, 2015 at 2:22 am - Reply
Can you tell me best times for I work 3rd shift.
jodi June 7, 2015 at 2:22 am - Reply
Can you tell me best times for I work 3rd shift.
davena June 15, 2015 at 2:15 pm - Reply
I love this post! I struggle with under eating for weeks at a time an then over eating for weeks at a time. allot of people think its common since to just start eating regular meals daily to avoid binge eating rite? well my everyday fear is that I will get fat if I let my self eat more an its extreamly hard to get myself to eat when I feel fat. t(his may seem off topic but I am getting there) if I followed this (most food I eat is clean) do you think it will help me get fit an lose weight an not gain? a phew years ago I stopped counting calories an worked out allot an ate pretty healthy mostly veggies an proteins but gained so much weight I went up to an obese bmi. an I lost it an now im t 140 at 5;4 an I cant seem to get under 140 pounds! im constantly trying to see what I am doing wrong! I normally eat 800 calories to 1500 calories (im trying my best to be a healthier person so thats why I am eating more) but im so discouraged! I work out, cardio an strength train, an I try an eat lots of fiber an protein however I never paid attention to the times that I workout an I rarely eat before or after a workout. an I dont over eat that as often anymore but even if it is 800 calories total for the day 400 calories mite not be until rite before bed. so if i paid attention to the times I eat do you believe that I could eat 1000 calories a day an still lose weight? im so fearful of gaining.
- moni June 19, 2015 at 6:07 pm - Reply
  Hi Davena,
  sorry for replying so late, but I was on a vacation.
  I’ll tell you one thing, if you work out daily, and if you eat well and healthy food, calories don’t matter at all. Just be patient and keep going! Eat proteins, greens, good carbs, fish, fibers, and vitamins, and you really don’t have to worry about counting the calories.
  Just keep it up, you can do it.
  Monica
davena June 15, 2015 at 2:15 pm - Reply
I love this post! I struggle with under eating for weeks at a time an then over eating for weeks at a time. allot of people think its common since to just start eating regular meals daily to avoid binge eating rite? well my everyday fear is that I will get fat if I let my self eat more an its extreamly hard to get myself to eat when I feel fat. t(his may seem off topic but I am getting there) if I followed this (most food I eat is clean) do you think it will help me get fit an lose weight an not gain? a phew years ago I stopped counting calories an worked out allot an ate pretty healthy mostly veggies an proteins but gained so much weight I went up to an obese bmi. an I lost it an now im t 140 at 5;4 an I cant seem to get under 140 pounds! im constantly trying to see what I am doing wrong! I normally eat 800 calories to 1500 calories (im trying my best to be a healthier person so thats why I am eating more) but im so discouraged! I work out, cardio an strength train, an I try an eat lots of fiber an protein however I never paid attention to the times that I workout an I rarely eat before or after a workout. an I dont over eat that as often anymore but even if it is 800 calories total for the day 400 calories mite not be until rite before bed. so if i paid attention to the times I eat do you believe that I could eat 1000 calories a day an still lose weight? im so fearful of gaining.
- moni June 19, 2015 at 6:07 pm - Reply
  Hi Davena,
  sorry for replying so late, but I was on a vacation.
  I’ll tell you one thing, if you work out daily, and if you eat well and healthy food, calories don’t matter at all. Just be patient and keep going! Eat proteins, greens, good carbs, fish, fibers, and vitamins, and you really don’t have to worry about counting the calories.
  Just keep it up, you can do it.
  Monica
Sammy July 17, 2015 at 3:51 pm - Reply
Hi.. I love this! Thanks for creating this.
Due to a super early start at work in the morning & getting my little girl ready for nursery, I don’t have time to exercise in the mornings.
I’ve started having 250ml of water, & blending up a small handful of frozen fruit with oats for my breakfast in the morning.
Is this still good enough? To help with any weightloss?
I tend to work out 4-5 times a week at the gym, but I run around playing with kids at nursery throughout the day,
An will attend the gym between 7-9pm for 60-90mins per session. This would be 60mins on cardio, 20mins strength training & 10mins on the vibrating plate.
My only downfall that I need to work on is bingeing on the one type of food. Say dougnuts, but I can’t stop at the 1, I’ll have to eat them all. Or bag of sweets. I can’t have just a small handful, I’ll finish the bag before I’ve realised I’ve done it. It’s something I’m trying to work on & stop doing.
If I was able to sort my food issue out, do you think the exercise I’m currently doing is enough – in the sense of exercising? Remember I’m trying to loose 52lb – to reach the healthy weigh chart, as I’m currently in obese :(
- moni July 21, 2015 at 7:56 am - Reply
  Hi Sammy,
  Believe me I have the same problem since forever – can’t stop at one slice of pica, because one slice means that I’m gonna eat it all for sure!
  Here’s how I changed that. I don’t try even a bite anymore.
  I hate when I over eat, so I decided not to try a single bite, and eat something healthier instead.
  So here I am.
  I tell you this, because it’s all in your mind. You think you’re hungry, but your brain wants it not your body.
  So as soon as you decide not to fill yourself with junk food, you’ll stick to it, and never give up.
  As for the workout, you don’t need to workout in the morning. Find your time 7-9 pm and go to the gym.
  Just a little tip: Do strength training first, and then a session of cardio. It helps you burn more fat.
  Half an hour strength training and 40-50 minutes cardio are just enough.
  I hope I helped you, and for any other questions, please feel free to contact me – I’ll be more than happy to answer.
  All the best
  Love
  Monica
Sammy July 17, 2015 at 3:51 pm - Reply
Hi.. I love this! Thanks for creating this.
Due to a super early start at work in the morning & getting my little girl ready for nursery, I don’t have time to exercise in the mornings.
I’ve started having 250ml of water, & blending up a small handful of frozen fruit with oats for my breakfast in the morning.
Is this still good enough? To help with any weightloss?
I tend to work out 4-5 times a week at the gym, but I run around playing with kids at nursery throughout the day,
An will attend the gym between 7-9pm for 60-90mins per session. This would be 60mins on cardio, 20mins strength training & 10mins on the vibrating plate.
My only downfall that I need to work on is bingeing on the one type of food. Say dougnuts, but I can’t stop at the 1, I’ll have to eat them all. Or bag of sweets. I can’t have just a small handful, I’ll finish the bag before I’ve realised I’ve done it. It’s something I’m trying to work on & stop doing.
If I was able to sort my food issue out, do you think the exercise I’m currently doing is enough – in the sense of exercising? Remember I’m trying to loose 52lb – to reach the healthy weigh chart, as I’m currently in obese :(
- moni July 21, 2015 at 7:56 am - Reply
  Hi Sammy,
  Believe me I have the same problem since forever – can’t stop at one slice of pica, because one slice means that I’m gonna eat it all for sure!
  Here’s how I changed that. I don’t try even a bite anymore.
  I hate when I over eat, so I decided not to try a single bite, and eat something healthier instead.
  So here I am.
  I tell you this, because it’s all in your mind. You think you’re hungry, but your brain wants it not your body.
  So as soon as you decide not to fill yourself with junk food, you’ll stick to it, and never give up.
  As for the workout, you don’t need to workout in the morning. Find your time 7-9 pm and go to the gym.
  Just a little tip: Do strength training first, and then a session of cardio. It helps you burn more fat.
  Half an hour strength training and 40-50 minutes cardio are just enough.
  I hope I helped you, and for any other questions, please feel free to contact me – I’ll be more than happy to answer.
  All the best
  Love
  Monica
Melissa July 26, 2015 at 7:53 am - Reply
Hi!
Thanks for your blog!! I work nights 7pm-7am sometimes 5 nights a week sometimes 3 so when I do get a chance to work out I’ll go to the Y after work at 8:45 am then go to sleep after. I workout harder attending classes and I LOVE body pump which is weights and lots of squats. As far as timing would you recommend me changing my routine? I want to lose about 50lbs.
Thanks!
- moni July 26, 2015 at 9:18 am - Reply
  Well, I think you’re doing great!
  Finding time is the first step to success!
  Well done!
Melissa July 26, 2015 at 7:53 am - Reply
Hi!
Thanks for your blog!! I work nights 7pm-7am sometimes 5 nights a week sometimes 3 so when I do get a chance to work out I’ll go to the Y after work at 8:45 am then go to sleep after. I workout harder attending classes and I LOVE body pump which is weights and lots of squats. As far as timing would you recommend me changing my routine? I want to lose about 50lbs.
Thanks!
- moni July 26, 2015 at 9:18 am - Reply
  Well, I think you’re doing great!
  Finding time is the first step to success!
  Well done!
Brittany July 31, 2015 at 5:48 am - Reply
where is the workout routine that you made?
- moni July 31, 2015 at 8:26 am - Reply
  Here’s the link:
  https://fitgirlsdiary.com/2014/03/13/weight-loss-program/
Brittany July 31, 2015 at 5:48 am - Reply
where is the workout routine that you made?
- moni July 31, 2015 at 8:26 am - Reply
  Here’s the link:
  https://fitgirlsdiary.com/2014/03/13/weight-loss-program/
Chelicy July 31, 2015 at 7:39 pm - Reply
Hello,
I love you post! Thank you! I work out early in the morning, you say that I should eat before the work and at least an hour after I work out. Right now I grab a power bar before my morning workout and then fuel up on oatmeal or fruit to start my day. I just do cardio in the mornings and work out in the evening. I just want to make sure I’m going about it healthy! Do you recommend a pre-workout snack and then dinner after my evening workout?
Thanks!
- moni August 2, 2015 at 7:17 am - Reply
  Hi Chelicy!
  You’re doing just great so far!
  Early morning cardio, with weights workout in the evening, sounds like a great plan to me!
  I would say that fruits, smoothies, protein shakes, sport bars are a great pre-workout snack.
  The dinner should be fully protein.
  Meat, fish, sea food, eggs, mushrooms, tofu, cottage cheese, all that combined with a big bowl of salad is a great way to fuel up after workout.
  Keep going!!!
  Love
  Monica
Chelicy July 31, 2015 at 7:39 pm - Reply
Hello,
I love you post! Thank you! I work out early in the morning, you say that I should eat before the work and at least an hour after I work out. Right now I grab a power bar before my morning workout and then fuel up on oatmeal or fruit to start my day. I just do cardio in the mornings and work out in the evening. I just want to make sure I’m going about it healthy! Do you recommend a pre-workout snack and then dinner after my evening workout?
Thanks!
- moni August 2, 2015 at 7:17 am - Reply
  Hi Chelicy!
  You’re doing just great so far!
  Early morning cardio, with weights workout in the evening, sounds like a great plan to me!
  I would say that fruits, smoothies, protein shakes, sport bars are a great pre-workout snack.
  The dinner should be fully protein.
  Meat, fish, sea food, eggs, mushrooms, tofu, cottage cheese, all that combined with a big bowl of salad is a great way to fuel up after workout.
  Keep going!!!
  Love
  Monica
kendra August 3, 2015 at 4:54 am - Reply
i have just started after 4 kids(c-sections) and a total of 7 kids i take care of on a daily basis…i am very busy needless to say,but i find that at night right before bed is my open door to get my exercise in…i like to bicycle so what is your input about doing that before bed and needing to eat afterwards …should i eat before bed???
- moni August 4, 2015 at 7:38 am - Reply
  Hi Kendra,
  That’s so nice! You should be proud of yourself!
  You don’t have to eat if you’re not hungry, that’s more for those who hit the weights.
  If you lift weights, you have to fuel up right afterwords, but for cardio workouts that’s not a necessity.
  Love
  Monica
kendra August 3, 2015 at 4:54 am - Reply
i have just started after 4 kids(c-sections) and a total of 7 kids i take care of on a daily basis…i am very busy needless to say,but i find that at night right before bed is my open door to get my exercise in…i like to bicycle so what is your input about doing that before bed and needing to eat afterwards …should i eat before bed???
- moni August 4, 2015 at 7:38 am - Reply
  Hi Kendra,
  That’s so nice! You should be proud of yourself!
  You don’t have to eat if you’re not hungry, that’s more for those who hit the weights.
  If you lift weights, you have to fuel up right afterwords, but for cardio workouts that’s not a necessity.
  Love
  Monica
Michelle August 4, 2015 at 10:49 am - Reply
I currently go to the gym 4-5 Times a week in the evenings. I don’t usually have dinner before I workout. Usually an hour before I’ll have a banana, strawberries and Greek yogurt then after I’ll have a protein shake then when I get home I’ll have my dinner. Am I doing it backwords? Do I have to eat my main meal before my workout?
- moni August 5, 2015 at 7:03 am - Reply
  Hi Michelle,
  You’re doing great with your meals, keep going! :)
  Monica
moni August 5, 2015 at 7:03 am - Reply
Hi Michelle,
You’re doing great with your meals, keep going! :)
Monica
Liz September 27, 2015 at 11:14 pm - Reply
Any suggestions for menopausal women? I agree with everything you said and when I was younger no problem. Now though at 53 it is so hard. I loose a pound gain two, loose 3, gain 1, and so on. I can’t make any headway. And if doing weights in the morning is not good do you divide it up? I don’t think that would work for me.
- moni September 28, 2015 at 9:28 am - Reply
  Hi Liz,
  Believe me I know exactly what you’re going through, since my mom is dealing with the same issues.
  As much as I want to help her, this menopause is killing all the efforts.
  However, she started dieting with my “Team Up Technique” and she managed to lose a couple of pounds and improved her health a lot.
  Here’s the link to this technique, and how it can change your life forever: https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/
  Exercising can help a lot too, especially weight training.
  My mom was fearing that she is too old for strength training, but when she started lifting she realized that it worked so good for her, so she still lifts 3-4 times a week.
  Please feel free to contact me through my mail: [email protected] so that we could discuss every issue you have step by step.
  Love,
  Monica
Liz September 27, 2015 at 11:14 pm - Reply
Any suggestions for menopausal women? I agree with everything you said and when I was younger no problem. Now though at 53 it is so hard. I loose a pound gain two, loose 3, gain 1, and so on. I can’t make any headway. And if doing weights in the morning is not good do you divide it up? I don’t think that would work for me.
- moni September 28, 2015 at 9:28 am - Reply
  Hi Liz,
  Believe me I know exactly what you’re going through, since my mom is dealing with the same issues.
  As much as I want to help her, this menopause is killing all the efforts.
  However, she started dieting with my “Team Up Technique” and she managed to lose a couple of pounds and improved her health a lot.
  Here’s the link to this technique, and how it can change your life forever: https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/
  Exercising can help a lot too, especially weight training.
  My mom was fearing that she is too old for strength training, but when she started lifting she realized that it worked so good for her, so she still lifts 3-4 times a week.
  Please feel free to contact me through my mail: [email protected] so that we could discuss every issue you have step by step.
  Love,
  Monica
Holly September 27, 2015 at 11:24 pm - Reply
I’m very inspired by your info. I just had my 2nd baby and I’m having a hard time with my weight. Working out is VERY difficult with 3 kids (step son is 10, my toddler is 2 years and baby is 2 months). I try to eat right in general and focus on vegetables with every meal. Not everyone in my house will eat “healthier” meals. Also, water is my demon. No matter how hard I try i can’t consume the recommended amounts of water. Sometimes too much water makes me nauseous or I forget in my hectic day to drink. Any recommendations for my life style to lose the 40lbs I want/need to lose?
- moni September 28, 2015 at 9:22 am - Reply
  Hi Holly,
  Oh I can imagine how hard it is, but it is possible.
  Everything is possible if you just give an extra push.
  It’s really hard when there is not so much support around you, but is indeed possible.
  So what you can do is change your diet a bit.
  Leave out the grains and the sugars out of your diet and focus on getting more fibers, proteins, and healthy fats.
  Here’s something that might help you at this point:
  https://fitgirlsdiary.com/2015/09/15/giving-up-sugar-the-team-up-technique/
  Please feel free to contact me through my mail: [email protected] so that we could discuss every issue you have step by step.
  Love,
  Monica
Holly September 27, 2015 at 11:24 pm - Reply
I’m very inspired by your info. I just had my 2nd baby and I’m having a hard time with my weight. Working out is VERY difficult with 3 kids (step son is 10, my toddler is 2 years and baby is 2 months). I try to eat right in general and focus on vegetables with every meal. Not everyone in my house will eat “healthier” meals. Also, water is my demon. No matter how hard I try i can’t consume the recommended amounts of water. Sometimes too much water makes me nauseous or I forget in my hectic day to drink. Any recommendations for my life style to lose the 40lbs I want/need to lose?
Lori September 28, 2015 at 7:42 am - Reply
I work 7p to 7a. Any suggestions on when to eat and workout with that work schedule?
- moni September 28, 2015 at 9:14 am - Reply
  Dear Lori,
  That’s a lot of work, and I can sense that after that amount of working hours you won’t be happy to workout :(
  But just hear me out…
  You can give that 40-50 minutes workout to yourself 8,9 or 10pm.
  Believe me, because few months from now, you’re gonna wish you’ve started earlier.
  Love,
  Monica
Lori September 28, 2015 at 7:42 am - Reply
I work 7p to 7a. Any suggestions on when to eat and workout with that work schedule?
- moni September 28, 2015 at 9:14 am - Reply
  Dear Lori,
  That’s a lot of work, and I can sense that after that amount of working hours you won’t be happy to workout :(
  But just hear me out…
  You can give that 40-50 minutes workout to yourself 8,9 or 10pm.
  Believe me, because few months from now, you’re gonna wish you’ve started earlier.
  Love,
  Monica
Kelsie September 29, 2015 at 1:12 am - Reply
Hi I am a stay at home mom of two very needy kids. I have a three year old and a seven month old. I’m normally the only one home because my husband works out of country 6 weeks at a time. Its rare I get to leave the house without my kids. I have a sole elliptical E95 here at home so any suggestions when and what kinda workout I could do?
- moni September 29, 2015 at 12:45 pm - Reply
  Hi Kelsie,
  Well, you can do cardio workouts in the morning, or in the afternoon.
  If you are willing to invest in some resistance bands, it would be perfect, because then you’ll get to do strength training to in the comfort of your home, right?
  However, 40 minutes cardio while you’re watching your favorite TV show will be a perfect option.
  Love,
  Monica
Kelsie September 29, 2015 at 1:12 am - Reply
Hi I am a stay at home mom of two very needy kids. I have a three year old and a seven month old. I’m normally the only one home because my husband works out of country 6 weeks at a time. Its rare I get to leave the house without my kids. I have a sole elliptical E95 here at home so any suggestions when and what kinda workout I could do?
- moni September 29, 2015 at 12:45 pm - Reply
  Hi Kelsie,
  Well, you can do cardio workouts in the morning, or in the afternoon.
  If you are willing to invest in some resistance bands, it would be perfect, because then you’ll get to do strength training to in the comfort of your home, right?
  However, 40 minutes cardio while you’re watching your favorite TV show will be a perfect option.
  Love,
  Monica
Emily N October 1, 2015 at 12:42 pm - Reply
Hello! Is it safe to do weights everyday? Do you run every morning and do cardio and weights at night still? Thank you :)
- moni October 4, 2015 at 10:43 am - Reply
  Hi Emily
  Yes it is safe!
  Not only that it’s safe, but actually it’s healthy.
  I do my cardio in the morning and my strength training in the evening.
  It’s for the best to have a rest day once or twice a week tops, but other than that it’s safe, healthy and perfect for getting fit or loosing weight!
  Monica
Emily N October 1, 2015 at 12:42 pm - Reply
Hello! Is it safe to do weights everyday? Do you run every morning and do cardio and weights at night still? Thank you :)
Loretta October 3, 2015 at 3:11 am - Reply
Hi I’ve been working out for sometime. My goal is to lose 35 pounds. I usually do cardio one day and strength training another day. For example all cardio Monday Tuesday lower body strength training. Are you suggesting it’s better to do both same day and how will I schedule my rest days?
- moni October 4, 2015 at 9:27 am - Reply
  Hi Loretta,
  What I can suggest you, is to try my weight loss workout program!
  It’s effective, it has cardio days and strength training days, but in a certain schedule that’s really important part of the workout!
  Here it is:
  https://fitgirlsdiary.com/2014/03/13/weight-loss-program/
  I really suggest you to try it out, you’re going to get great results I promise!
  - Loretta October 8, 2015 at 7:12 pm - Reply
    Thank you. I can only work out in the evening, after 8pm, is that okay? I know you said cardio is best in the AM But unfortunately I am unable to.
Loretta October 3, 2015 at 3:11 am - Reply
Hi I’ve been working out for sometime. My goal is to lose 35 pounds. I usually do cardio one day and strength training another day. For example all cardio Monday Tuesday lower body strength training. Are you suggesting it’s better to do both same day and how will I schedule my rest days?
- moni October 4, 2015 at 9:27 am - Reply
  Hi Loretta,
  What I can suggest you, is to try my weight loss workout program!
  It’s effective, it has cardio days and strength training days, but in a certain schedule that’s really important part of the workout!
  Here it is:
  https://fitgirlsdiary.com/2014/03/13/weight-loss-program/
  I really suggest you to try it out, you’re going to get great results I promise!
  - Loretta October 8, 2015 at 7:12 pm - Reply
    Thank you. I can only work out in the evening, after 8pm, is that okay? I know you said cardio is best in the AM But unfortunately I am unable to.
Gigi October 3, 2015 at 1:55 pm - Reply
Hi
I really liked your article I am hoping that you can give me some advice.
While I was pregnant with my 2nd son I gained 70 pounds! This is the heaviest I’ve ever been I’m so frustrated and angry with myself for letting myself get here. I’ve hired trainers tried diet after diet but I just can’t seem to stay consistent. I’m so discouraged that I just give up. I m under a lot of stress and I know i need to make a change I just don’t know where to start.
- moni October 4, 2015 at 9:20 am - Reply
  Hi Gigi,
  You’re one brave mom – you have to know that :)
  You’re going to lose that stubborn pounds, I promise!
  First of all, change your eating habits, start eating healthier and cleaner food.
  Here’s my eating plan: https://fitgirlsdiary.com/2014/03/08/my-diet-program/
  Then you HAVE TO start working out a bit!
  I don’t know what does your free time looks like, but if you’re willing to make at least 40-50 minutes a day for working out, we’ll pick out a workout program that’s best for you, and you’re going to lose that weight I promise!
  Just please, please, please… STAY MOTIVATED!
  Feel free to contact me any time, and we’re gonna make this weight loss happen once and for all!
  Love,
  Monica
Gigi October 3, 2015 at 1:55 pm - Reply
Hi
I really liked your article I am hoping that you can give me some advice.
While I was pregnant with my 2nd son I gained 70 pounds! This is the heaviest I’ve ever been I’m so frustrated and angry with myself for letting myself get here. I’ve hired trainers tried diet after diet but I just can’t seem to stay consistent. I’m so discouraged that I just give up. I m under a lot of stress and I know i need to make a change I just don’t know where to start.
- moni October 4, 2015 at 9:20 am - Reply
  Hi Gigi,
  You’re one brave mom – you have to know that :)
  You’re going to lose that stubborn pounds, I promise!
  First of all, change your eating habits, start eating healthier and cleaner food.
  Here’s my eating plan: https://fitgirlsdiary.com/2014/03/08/my-diet-program/
  Then you HAVE TO start working out a bit!
  I don’t know what does your free time looks like, but if you’re willing to make at least 40-50 minutes a day for working out, we’ll pick out a workout program that’s best for you, and you’re going to lose that weight I promise!
  Just please, please, please… STAY MOTIVATED!
  Feel free to contact me any time, and we’re gonna make this weight loss happen once and for all!
  Love,
  Monica
Dawn October 8, 2015 at 7:32 pm - Reply
Hi,
I really enjoyed reading through this and it has been very helpful. I am a single mother of 4 and try to make it to the gym 6 days a week. I work night shift and am on the run with my children during the day. Needless to say I sleep when I can, but I was wondering if you had any advice on how to regulate a diet of a person who works nights like I do…….This has been my biggest challenge.
Thank You.
- moni October 14, 2015 at 9:40 am - Reply
  Hi Dawn,
  I’m so happy to hear that despite your busy schedule, you still find time to go to the gym, 6 times a week!
  You’re an inspiration, really, any girl out there should be motivated by you! Bravo!
  Well, it’s really hard to keep up with the diet when you work at night, but as long as you keep it healthy, you’ll have no problems at all.
  My formula is: proteins + fibers + healthy fats.
  It doesn’t matter when you eat and how much you eat, as long as you keep it healthy.
  I really wish you all the best!
  Love,
  Monica
Dawn October 8, 2015 at 7:32 pm - Reply
Hi,
I really enjoyed reading through this and it has been very helpful. I am a single mother of 4 and try to make it to the gym 6 days a week. I work night shift and am on the run with my children during the day. Needless to say I sleep when I can, but I was wondering if you had any advice on how to regulate a diet of a person who works nights like I do…….This has been my biggest challenge.
Thank You.
tanya October 17, 2015 at 6:52 pm - Reply
Hi :)
i have not started with my gym workout yet as our gym is only opening in our area in December but i am planning to start my workout at 8am. If i have understood correctly it is important to eat a larger protein meal 2hrs before weight resistant training? Is this good to do this early in the morning? I normally get up at about 5.30am . Do you recommend 100% protein powders and if so which ones. I am not sure if this is even done? As i have said i am very new to all of this and would like to lose weight and have a strong and very lean body. thank you so much for this great page really enjoy your approach.. Tanya
- moni October 19, 2015 at 10:57 am - Reply
  Hi Tanya,
  Well if you do strength training, you have to fuel up right, before every training, especially if you workout in the morning.
  This is because for strength training you need a lot of energy, and if you don’t eat right you’re gonna end up burning muscles.
  So if you want to do strength training in the morning, make sure you eat your breakfast, and that you eat a protein bar or some fruit right before your workout.
  About the protein powders, I have “Delight” at the moment, but as long as you keep it pure protein, I think any brand will work.
  Here’re some recommendations about how to choose the right protein powder for you https://fitgirlsdiary.com/2015/07/27/a-list-of-25-cheap-whey-protein-powder-options-protein-powder-for-women/
  Keep up, and for any other questions please feel free to contact me :)
  - Tanya Collop October 20, 2015 at 7:28 pm - Reply
    Thank you so much moni I am grateful for the info. Will keep you posted ???? many thanks
    Tanya
tanya October 17, 2015 at 6:52 pm - Reply
Hi :)
i have not started with my gym workout yet as our gym is only opening in our area in December but i am planning to start my workout at 8am. If i have understood correctly it is important to eat a larger protein meal 2hrs before weight resistant training? Is this good to do this early in the morning? I normally get up at about 5.30am . Do you recommend 100% protein powders and if so which ones. I am not sure if this is even done? As i have said i am very new to all of this and would like to lose weight and have a strong and very lean body. thank you so much for this great page really enjoy your approach.. Tanya
- moni October 19, 2015 at 10:57 am - Reply
  Hi Tanya,
  Well if you do strength training, you have to fuel up right, before every training, especially if you workout in the morning.
  This is because for strength training you need a lot of energy, and if you don’t eat right you’re gonna end up burning muscles.
  So if you want to do strength training in the morning, make sure you eat your breakfast, and that you eat a protein bar or some fruit right before your workout.
  About the protein powders, I have “Delight” at the moment, but as long as you keep it pure protein, I think any brand will work.
  Here’re some recommendations about how to choose the right protein powder for you https://fitgirlsdiary.com/2015/07/27/a-list-of-25-cheap-whey-protein-powder-options-protein-powder-for-women/
  Keep up, and for any other questions please feel free to contact me :)
  - Tanya Collop October 20, 2015 at 7:28 pm - Reply
    Thank you so much moni I am grateful for the info. Will keep you posted ???? many thanks
    Tanya
Tracie October 25, 2015 at 4:11 pm - Reply
I love all the great info here. its very helpful. I have a couple questions . i have been using vegan protein powder. i can’t use the whey and choose not to use soy.do you think vegan protein powder is just as effective? I have never been a good breakfast person, but have been trying to focus on changing my morning habits. I love oatmeal so I eat it every morning. Is it best to eat it plain or with fruit?
- moni October 26, 2015 at 9:11 am - Reply
  Hi Tracie,
  I’ve tried vegan powders, they are great! However, they’re not as good as whey, because the type of the protein isn’t same, but of course they are a great option if you’re vegan, vegetarian, or just don’t like the whey protein.
  About the breakfast, I’d suggest you to use whole grain oats. You can combine them with fruits if you want to, but my recommendation is to combine them with seeds and nuts.
  Seeds and nuts are one of the greatest way to start your day healthy, so if you like them make sure to include them in your whole grain oatmeal :)
  If you have any other questions, please feel free to contact me at any time!
Tracie October 25, 2015 at 4:11 pm - Reply
I love all the great info here. its very helpful. I have a couple questions . i have been using vegan protein powder. i can’t use the whey and choose not to use soy.do you think vegan protein powder is just as effective? I have never been a good breakfast person, but have been trying to focus on changing my morning habits. I love oatmeal so I eat it every morning. Is it best to eat it plain or with fruit?
- moni October 26, 2015 at 9:11 am - Reply
  Hi Tracie,
  I’ve tried vegan powders, they are great! However, they’re not as good as whey, because the type of the protein isn’t same, but of course they are a great option if you’re vegan, vegetarian, or just don’t like the whey protein.
  About the breakfast, I’d suggest you to use whole grain oats. You can combine them with fruits if you want to, but my recommendation is to combine them with seeds and nuts.
  Seeds and nuts are one of the greatest way to start your day healthy, so if you like them make sure to include them in your whole grain oatmeal :)
  If you have any other questions, please feel free to contact me at any time!
Mickey A. November 13, 2015 at 2:17 am - Reply
True indeed , breakfast is the most important meal of the day it will keep you body and mind active and energize so don’t ever skip breakfast. Healthy and energy food for breakfast is also important. Thank you for posting these article, you give us informaion we need for weight loss. Thanks.
Shannon November 14, 2015 at 10:19 pm - Reply
Hello! First time commenter here. I really enjoyed this article — super helpful. I am curious about something though. I would be consider a classic ectomorph, very slender frame, tall, and very hard to gain muscle. I’ve started weight training a couple months ago and though I can notice some more tone to my figure I’m not gaining much mass as I want. I try to keep any high intensity cardio to a minimum and focus most of my workouts using weights. I know for me I need a larger intake of good carbs and proteins compared to other body types but I seem to be at a loss as far as creating a balance between how much and what kinds of foods to eat and working out. There’s a lot of info on losing weight but I actually want to gain weight (muscle mass). Any advice would be beyond greatly appreciated!
- moni November 17, 2015 at 11:03 am - Reply
  Hi Shannon,
  Let me say that I am so happy to hear that my site is inspiring for you – that means a lot to me.
  Also, I have to say that I am happy to hear that you are working up and lifting it up.
  The thing is, it’s not important how much you eat, as long as you eat healthy and clean.
  I would recommend you to take protein – whey, or any other supplement that contains pure proteins.
  That helps a lot if gaining muscles is not in your blood type :)
  And of course, proper workout, splitting up the muscle groups right and lifting challenging weights.
  If you have any other questions or concerns, please feel free to contact me any time.
  Love,
  Monica
Shannon November 14, 2015 at 10:19 pm - Reply
Hello! First time commenter here. I really enjoyed this article — super helpful. I am curious about something though. I would be consider a classic ectomorph, very slender frame, tall, and very hard to gain muscle. I’ve started weight training a couple months ago and though I can notice some more tone to my figure I’m not gaining much mass as I want. I try to keep any high intensity cardio to a minimum and focus most of my workouts using weights. I know for me I need a larger intake of good carbs and proteins compared to other body types but I seem to be at a loss as far as creating a balance between how much and what kinds of foods to eat and working out. There’s a lot of info on losing weight but I actually want to gain weight (muscle mass). Any advice would be beyond greatly appreciated!
- moni November 17, 2015 at 11:03 am - Reply
  Hi Shannon,
  Let me say that I am so happy to hear that my site is inspiring for you – that means a lot to me.
  Also, I have to say that I am happy to hear that you are working up and lifting it up.
  The thing is, it’s not important how much you eat, as long as you eat healthy and clean.
  I would recommend you to take protein – whey, or any other supplement that contains pure proteins.
  That helps a lot if gaining muscles is not in your blood type :)
  And of course, proper workout, splitting up the muscle groups right and lifting challenging weights.
  If you have any other questions or concerns, please feel free to contact me any time.
  Love,
  Monica
Chyane January 7, 2016 at 6:22 am - Reply
Do you have any suggestions when it comes to particular food brands? (whey, protein bars,…)
- moni January 8, 2016 at 12:20 pm - Reply
  Well, honestly, I don’t want to advertise anyone, because I believe any brand can work well :)
  I’ve had good experiences with many brands, and my conclusion is that what really does matters is checking the nutrition table well before buying any – check for hidden sugars.
Chyane January 7, 2016 at 6:22 am - Reply
Do you have any suggestions when it comes to particular food brands? (whey, protein bars,…)
- moni January 8, 2016 at 12:20 pm - Reply
  Well, honestly, I don’t want to advertise anyone, because I believe any brand can work well :)
  I’ve had good experiences with many brands, and my conclusion is that what really does matters is checking the nutrition table well before buying any – check for hidden sugars.
Elizabeth January 8, 2016 at 11:05 pm - Reply
I loved this post! It really helped me get a handle on what I need to do to start working out but I am also trying to be a vegetarian and I was wondering if you had any meal ideas for pre and post workout that were more vegetarian friendly. I have been trying to find it on my own but to be honest I’m having a hard time and was hoping to get some ideas. Thanks you for your time and your post
- moni January 11, 2016 at 9:38 am - Reply
  Glad you like it :)
  It’s a real pleasure!
Elizabeth January 8, 2016 at 11:05 pm - Reply
I loved this post! It really helped me get a handle on what I need to do to start working out but I am also trying to be a vegetarian and I was wondering if you had any meal ideas for pre and post workout that were more vegetarian friendly. I have been trying to find it on my own but to be honest I’m having a hard time and was hoping to get some ideas. Thanks you for your time and your post
Ruth February 1, 2016 at 10:02 am - Reply
So reading this I’m almost there… I just need to makena few tweeks to my routine in line with this post and see how I get on. Thank you for taking time to write and share this.
Ruth February 1, 2016 at 10:02 am - Reply
So reading this I’m almost there… I just need to makena few tweeks to my routine in line with this post and see how I get on. Thank you for taking time to write and share this.
A February 7, 2016 at 4:48 pm - Reply
Can i do stringht workout around 2 hour after breakfast
- moni February 8, 2016 at 9:50 am - Reply
  Yes sure, you can do that.
  This is just a suggested timing, with everything that should come before and after it, so you can do that as long as you fuel up right at least half an hour before it :)
A February 7, 2016 at 4:48 pm - Reply
Can i do stringht workout around 2 hour after breakfast
- moni February 8, 2016 at 9:50 am - Reply
  Yes sure, you can do that.
  This is just a suggested timing, with everything that should come before and after it, so you can do that as long as you fuel up right at least half an hour before it :)
Sarah February 9, 2016 at 9:14 pm - Reply
Hi Moni –
Love the article. Any little tidbits of guidance to stay on track are always appreciated; getting consistent and into a TRUE routine is the hardest part, IMO! With regards to your ideal workout schedule.. you mentioned it’s best to do 30 mins of cardio in the morning, and strength training in the afternoon. If I do try this out, am I still doing the additional 20-30 minutes of cardio after my strength training? I feel like I would be eating ALL the time ALL day if I was doing an hour of cardio 5-6 days a week on top of strength training.
- moni February 10, 2016 at 9:34 am - Reply
  Hi Sarah,
  No, you don’t have to do it twice, just pick your favorite timing and do it then :)
  Either way you’re not making a mistake.
  I’m so happy that you like the timing, feel free to get in touch whenever you want to ask me something or just need a piece of motivation – happy to help :)
Shelley February 16, 2016 at 5:19 am - Reply
Does the same advice apply to older women? I’ll be 50 this year and had gained 50 lbs over the last 8 years due to an illness (’08-’11) and then a broken ankle (’14) and just had the hardware taken out of the ankle this past December. I was on high doses of a steroid anti-inflammatory medication which puts weight on the abdomen that even the doctors say is really hard to get rid of. To top it off, I sustained scarring in my lungs from the illness which has my blood oxygen level drop to 80% by just walking normally….so it puts strain on my heart as it works really hard to send oxygen out to my extremities, so a heavy cardio workout (which burns fat) is not really an option for me. To top it off, our bodies and metabolism changes as we age….so, does it all apply for my age as it does for yours? And :), I immediately drink a large glass (2 c. or 16 oz) of room temperature water with a half of a lemon squeezed into it upon waking to re-hydrate from sleeping through the night. I understood that working out first thing in the morning burns more fat and working out later in the day or evening only burns what you consumed throughout the day….is this no longer true? Thanks for your article. :)
- moni February 16, 2016 at 9:21 am - Reply
  Hi Shelley,
  I would say yes, it applies for older women too, since my mom is one example of that. He just turned 50 and she’s doing cardio for 30 minutes in the morning and 30 minutes in the evening.
  But, I would always suggest talking to a doctor before starting, because not every person is the same.
  The age doesn’t matter, what really matters is the health condition.
  Some girls my age, have problems with knee pain, and they are forbidden to do strength training, since that makes the pain even worse.
  So I would definitely suggest a doctors opinion, before starting any activity.
  At the end, it all comes down to the workout you’ve accomplished, and not when. Perfect timing can make the most out of your workout, but that’s only a suggestion, because at the end every person is different.
  Some people feel better when exercising in the morning, and some when exercising in the evening, even before sleep.
  That’s up to you :)
  I’m really sorry about all that happened to you, and I hope you’ll be better in future.
  Love, Monica
Brenda March 23, 2016 at 11:24 pm - Reply
Hi moni,
I am new to working out and my main goal is to gain weight in my bum I really want to make it rounder and lifted. I also want to loose 15-20 pounds of belly fat (due to the fact that I’m 10 pounds overweight). My question is what can I eat and when to eat to gain the weight I want in my bum while loosing the 15-20 pounds at the same time. Btw my workout is walking up a very steep hill and walking up very high steps. I’ve been doing this for almost two months, 3 days a week for about 2 hours. I feel like I’m not seeing much results, I’m i doing everything wrong? Should I be including more to my workout?
- moni March 24, 2016 at 10:00 am - Reply
  Hi Brenda,
  First of all, I’m so glad you like my blog and find it inspiring – it means a lot to me!
  About the workout, I think you need to push it a bit harder – at least 4 times a week.
  Exercising is recommended on daily basis, 5-6 times a week, so you have to push it at least up to 4 times.
  Also have you consider adding some extra weight while you exercise?
  Exercising with weight on burns more calories for sure.
  And about the food, I can recommend you to quit sugars and bad carbs.
  They’re the ones that slow down your weight loss the most.
  Also, double check everything you eat for hidden sugars and hidden sweeteners.
  Hope I helped, please feel free to contact me whenever you feel like you need some advice.
Brenda March 23, 2016 at 11:24 pm - Reply
Hi moni,
I am new to working out and my main goal is to gain weight in my bum I really want to make it rounder and lifted. I also want to loose 15-20 pounds of belly fat (due to the fact that I’m 10 pounds overweight). My question is what can I eat and when to eat to gain the weight I want in my bum while loosing the 15-20 pounds at the same time. Btw my workout is walking up a very steep hill and walking up very high steps. I’ve been doing this for almost two months, 3 days a week for about 2 hours. I feel like I’m not seeing much results, I’m i doing everything wrong? Should I be including more to my workout?
- moni March 24, 2016 at 10:00 am - Reply
  Hi Brenda,
  First of all, I’m so glad you like my blog and find it inspiring – it means a lot to me!
  About the workout, I think you need to push it a bit harder – at least 4 times a week.
  Exercising is recommended on daily basis, 5-6 times a week, so you have to push it at least up to 4 times.
  Also have you consider adding some extra weight while you exercise?
  Exercising with weight on burns more calories for sure.
  And about the food, I can recommend you to quit sugars and bad carbs.
  They’re the ones that slow down your weight loss the most.
  Also, double check everything you eat for hidden sugars and hidden sweeteners.
  Hope I helped, please feel free to contact me whenever you feel like you need some advice.
Jackie Robinson March 27, 2016 at 3:42 am - Reply
Hi Monica!
I found your blog on pinterest and was so excited that the link went to an actual informative blog and not spam!!
So I began a healthier way of life just over 2 months ago with healthier eating and exercise. I have lost 20 lbs which is great but I have plateaued. I suffer from Hashimoto Hypothyroidism and can usually get so far and then hit this rock. Its at this point that in the past, I have given up. I drink about 100oz of water a day and my food choices seem to be OK. Is it possible to be eating too little and not lose?
Any suggestions to help awaken my metabolism?
Thanks a ton!
Jackie
- moni March 28, 2016 at 8:20 am - Reply
  Hi Jackie,
  First of all thank you so much for these lovely comments – I really appreciate them!
  I can see that you’re a strong girl, and I would love to help.
  The problems with the thyroid are serious ones, one of my friends has the exact same problem, and she struggles to lose weight too.
  I always say that there’s no better way to fight any condition, but with healthy food and workout.
  You should really consider quitting sugar for good – not only sugar in it’s sweet form, but bad carbohydrates too.
  Start eating vitamins, minerals, fibers, healthy fats and proteins, and workout a lot.
  My friend Kate, she says that she always feels like too tired to workout, and after she does workout she feels exhausted, but there is no doubt that workout helps in the healing process, so you have to try and include it on daily basis.
  If you have any questions or concerns, please feel free to contact me at any time – I’ll be happy to answer.
  Love <3
Jackie Robinson March 27, 2016 at 3:42 am - Reply
Hi Monica!
I found your blog on pinterest and was so excited that the link went to an actual informative blog and not spam!!
So I began a healthier way of life just over 2 months ago with healthier eating and exercise. I have lost 20 lbs which is great but I have plateaued. I suffer from Hashimoto Hypothyroidism and can usually get so far and then hit this rock. Its at this point that in the past, I have given up. I drink about 100oz of water a day and my food choices seem to be OK. Is it possible to be eating too little and not lose?
Any suggestions to help awaken my metabolism?
Thanks a ton!
Jackie
- moni March 28, 2016 at 8:20 am - Reply
  Hi Jackie,
  First of all thank you so much for these lovely comments – I really appreciate them!
  I can see that you’re a strong girl, and I would love to help.
  The problems with the thyroid are serious ones, one of my friends has the exact same problem, and she struggles to lose weight too.
  I always say that there’s no better way to fight any condition, but with healthy food and workout.
  You should really consider quitting sugar for good – not only sugar in it’s sweet form, but bad carbohydrates too.
  Start eating vitamins, minerals, fibers, healthy fats and proteins, and workout a lot.
  My friend Kate, she says that she always feels like too tired to workout, and after she does workout she feels exhausted, but there is no doubt that workout helps in the healing process, so you have to try and include it on daily basis.
  If you have any questions or concerns, please feel free to contact me at any time – I’ll be happy to answer.
  Love <3
Fiona April 1, 2016 at 10:48 pm - Reply
Hi Monica!
Love your website! You’ve got some great information for everyone, and I can see your passion on the subject of fitness. I will be checking out the other sections of your website.
Love it!
Fiona : )
fionafitnessfun.com
- moni April 4, 2016 at 9:29 am - Reply
  Fiona,
  I’m glad you like my blog, I will reach out to you for some collaboration between the two of us :)
Fiona April 1, 2016 at 10:48 pm - Reply
Hi Monica!
Love your website! You’ve got some great information for everyone, and I can see your passion on the subject of fitness. I will be checking out the other sections of your website.
Love it!
Fiona : )
fionafitnessfun.com
- moni April 4, 2016 at 9:29 am - Reply
  Fiona,
  I’m glad you like my blog, I will reach out to you for some collaboration between the two of us :)
erin April 2, 2016 at 12:27 pm - Reply
Hi Monica! Here’s one for ya.. I’m 6 months post part um after having my third child. My weight fluctuates between 155 and 160. Febuary 9, I got a gym membership. I do body pump, step, and Cardio chisel at 930 am Monday-friday. I love the classes bc it helps guide me as alone I have no clue what kind of work put to do. I eat amazing. Yet, there is no weight change or measurement change and I’ve been strict for two months now. I breastfeed… so it’s like my body won’t allow me to lose the weight. Any advice on what to do at this point ? Am I taking too many classes ? I’m eating before and drinking protein shakes after… Help!
- moni April 4, 2016 at 9:37 am - Reply
  Hi Erin,
  Have you tried doing something different? Certain exercises or even changing your trainings a bit more by increasing the weights while you workout?
  Sometimes, our body adapts to certain workout if we do the same one for a while.
  Try changing something in your training and in your diet too.
  For example, try to give up sugars and bad carbs for a month or two, and focus on eating more healthy fats, proteins, fibers and greens.
  See how that works for you.
  Hope I helped :)
erin April 2, 2016 at 12:27 pm - Reply
Hi Monica! Here’s one for ya.. I’m 6 months post part um after having my third child. My weight fluctuates between 155 and 160. Febuary 9, I got a gym membership. I do body pump, step, and Cardio chisel at 930 am Monday-friday. I love the classes bc it helps guide me as alone I have no clue what kind of work put to do. I eat amazing. Yet, there is no weight change or measurement change and I’ve been strict for two months now. I breastfeed… so it’s like my body won’t allow me to lose the weight. Any advice on what to do at this point ? Am I taking too many classes ? I’m eating before and drinking protein shakes after… Help!
- moni April 4, 2016 at 9:37 am - Reply
  Hi Erin,
  Have you tried doing something different? Certain exercises or even changing your trainings a bit more by increasing the weights while you workout?
  Sometimes, our body adapts to certain workout if we do the same one for a while.
  Try changing something in your training and in your diet too.
  For example, try to give up sugars and bad carbs for a month or two, and focus on eating more healthy fats, proteins, fibers and greens.
  See how that works for you.
  Hope I helped :)
Stephania Campos April 4, 2016 at 9:48 pm - Reply
Hi,
During weekdays I normally have lunch around 12:30p.m. and a snack at 3:00p.m.
Then I will get home and work out anytime from 5:30-7:00p.m. and eat dinner after my work out.
Do you recommend I drink a protein smoothie or eat a snack before my workout?
P.s
This was a great read!
Many thanks,
Stephy :)
- moni April 5, 2016 at 8:43 am - Reply
  Stephy,
  I’m so happy to hear that you like my post :)
  Your schedule sounds great to me!
  Anyway, you definitely need to sneak in a smoothie, filled with fruits, veggies and healthy fats, such as avocado, but make sure to have it at least 30 minutes before you start working out.
  You shouldn’t workout on an empty stomach, so protein shake, smoothie or a big snack is recommended for sure :)
Stephania Campos April 4, 2016 at 9:48 pm - Reply
Hi,
During weekdays I normally have lunch around 12:30p.m. and a snack at 3:00p.m.
Then I will get home and work out anytime from 5:30-7:00p.m. and eat dinner after my work out.
Do you recommend I drink a protein smoothie or eat a snack before my workout?
P.s
This was a great read!
Many thanks,
Stephy :)
- moni April 5, 2016 at 8:43 am - Reply
  Stephy,
  I’m so happy to hear that you like my post :)
  Your schedule sounds great to me!
  Anyway, you definitely need to sneak in a smoothie, filled with fruits, veggies and healthy fats, such as avocado, but make sure to have it at least 30 minutes before you start working out.
  You shouldn’t workout on an empty stomach, so protein shake, smoothie or a big snack is recommended for sure :)
Suzanne April 5, 2016 at 7:56 am - Reply
I appreciate the content of this article, but I had to stop reading about half way through because I was too distracted by the grammatical errors. “don’t skip breakfast for no reason “, “so you don’t become over weighted ” , “go for a 30 minutes run”. Who proofread this article? I wish I could have finished it…sounded like great advice.
Daniel Quintanilla April 11, 2016 at 12:18 pm - Reply
I’m a 35 year old male, I work 12 hour nights that’s a 2 on, 2 off schedule. I sleep 4-5 hours a days at most, and try to workout first thing when I wake up. Breakfast comes after running. And weights come later in the night during work breaks. I know eating an hour before running’s best. But how should the weights be factored in later on in my day??? Also, how should nights off be structured?
- moni April 13, 2016 at 2:03 pm - Reply
  Daniel,
  I have to admit, that’s one busy schedule for sure :)
  Squeezing in the strength training whenever you feel like you have the time works great.
  40-50 minutes of workout would be more than enough.
  I would just recommend fueling up before your run and before your training.
Daniel Quintanilla April 11, 2016 at 12:18 pm - Reply
I’m a 35 year old male, I work 12 hour nights that’s a 2 on, 2 off schedule. I sleep 4-5 hours a days at most, and try to workout first thing when I wake up. Breakfast comes after running. And weights come later in the night during work breaks. I know eating an hour before running’s best. But how should the weights be factored in later on in my day??? Also, how should nights off be structured?
- moni April 13, 2016 at 2:03 pm - Reply
  Daniel,
  I have to admit, that’s one busy schedule for sure :)
  Squeezing in the strength training whenever you feel like you have the time works great.
  40-50 minutes of workout would be more than enough.
  I would just recommend fueling up before your run and before your training.
Pam R April 19, 2016 at 6:02 am - Reply
Hi Monica, I’m now down 71 pounds through exercising & tracking my food. But the tracking/weighing/messing gets exhausting. I’m 47 & never feel rested. I work 7:30 am – 5:00 pm. Just intend past couple of weeks have started doing a group power class at my gym. Weights on my own worry me dud yo past sciatic nerve issues. I started drinking green smoothies (spinach/fruit/unsweetened almond milk/chia seeds/protein powder) is it better to give that in the evening? That’s when I workout. If so, should I leave out the fruit?
- moni April 26, 2016 at 1:32 pm - Reply
  Pam,
  I’m so happy to hear that you have dropped that amount of weight – so happy for you, well done!
  I think the time for your smoothie is perfect, just note that you can squeeze in a smoothie whenever you want, but choose wisely the fruits you add in it.
  For example, I always suggest to go with fruits that are higher in fibers and lower in fructose, such as berries :)
Pam R April 19, 2016 at 6:02 am - Reply
Hi Monica, I’m now down 71 pounds through exercising & tracking my food. But the tracking/weighing/messing gets exhausting. I’m 47 & never feel rested. I work 7:30 am – 5:00 pm. Just intend past couple of weeks have started doing a group power class at my gym. Weights on my own worry me dud yo past sciatic nerve issues. I started drinking green smoothies (spinach/fruit/unsweetened almond milk/chia seeds/protein powder) is it better to give that in the evening? That’s when I workout. If so, should I leave out the fruit?
Melissa April 26, 2016 at 1:55 am - Reply
Just curious what type of schedule you might recommend for someone who works out at noon, over a lunch break. I took notes as I read thru this, trying to see how it would work with my day. I take several things in the morning that are supposed to be taken 30 minutes to an hour before I eat (thyroid replacement, adrenal replacement, and liver supplement for B12 deficiency). So, if I wake at 7am and take everything then, the earliest I can eat breakfast is 8am, which if I’m going to eat lunch at least 2 hours before the gym (my main meal, according to the above), then I would eat lunch two hours later, at 10 am. As of right now, I eat lunch around 2:30pm because I get back from the gym and I just don’t feel hungry, and then I forget to eat. Then I get hangry…then I get a migraine… And since I eat lunch so late, I don’t end up eating dinner til 8pm or later. I don’t mean to overthink this, but I’m willing to set a timer to remind myself when to eat. I can’t go to the gym later in the afternoon or in the evening. I work full time and have two small children. Lunch is my only option. Thanks! Just found your site but I’m enjoying it.
- moni April 26, 2016 at 1:15 pm - Reply
  Hi Melissa,
  It must be hard to find time to squeeze in a workout and a meal at the right time, when you have that busy schedule.
  Just have in mind that you can still do everything right even if you do it your way.
  Just make sure to make your own schedule and follow it, and you’re all set :)
  At the end, this is just a suggested guide, and for all of you out there that can’t follow it because of the responsibilities, just make your own one, including some of these important rules :)
- Chelsea April 29, 2016 at 2:24 am - Reply
  Hey! I would love to help you!
Victoria May 1, 2016 at 2:43 am - Reply
Hi I just finished reading this blog and I love it! I bump into it when I was on my Pinterest. I need few suggestions if you can please.
Here’s my routine, I get up at 7 drink green tea like everyday sometimes just the tea and other times w a toast and almond butter or scramble eggs w spinach,I eat lunch at around 11 or 12 whatever I can make and I try to make something healthy. Chicken breast w brown rice on the side n salad,tuna w crackers, after that I eat my last meal around 2 or 3:30 same routine. Something fast n healthy. A shrimp salad, chicken or red meat w some sides. And I usually go for a run at 5 and I run 2 miles. I stretch after I get home and sometimes I do more exercise like w weights or I cardio dance squats just whatever I feel like doing really. After that I usually don’t eat cuz I’m not hungry or I have cereal or fruit. I have 2 kids one in first grade and the other is 2 si it’s really hard to have a plan or to plan. I used to go for runs in the morning but I changed it in the afternoons since I thought it was better for me. I don’t exercise in the mornings I just clean my house ect. So I basically try my best when I can. It’s really hard for me to work out but I been doing good w running for 2weeks now. Every other day I do weights,cardio dance, crunches,squats ect… So I need suggestions for a plan and healthy meals cuz I’m always busy w my 2kids. Can you please get back to me but email me since it’s the best way to see your suggestion please. [email protected] thanks so much and I really hope to hear from you. ❤️ Victoria
- moni May 2, 2016 at 10:45 pm - Reply
  I just sent you a e-mail, make sure to check it out :)
Victoria May 1, 2016 at 2:43 am - Reply
Hi I just finished reading this blog and I love it! I bump into it when I was on my Pinterest. I need few suggestions if you can please.
Here’s my routine, I get up at 7 drink green tea like everyday sometimes just the tea and other times w a toast and almond butter or scramble eggs w spinach,I eat lunch at around 11 or 12 whatever I can make and I try to make something healthy. Chicken breast w brown rice on the side n salad,tuna w crackers, after that I eat my last meal around 2 or 3:30 same routine. Something fast n healthy. A shrimp salad, chicken or red meat w some sides. And I usually go for a run at 5 and I run 2 miles. I stretch after I get home and sometimes I do more exercise like w weights or I cardio dance squats just whatever I feel like doing really. After that I usually don’t eat cuz I’m not hungry or I have cereal or fruit. I have 2 kids one in first grade and the other is 2 si it’s really hard to have a plan or to plan. I used to go for runs in the morning but I changed it in the afternoons since I thought it was better for me. I don’t exercise in the mornings I just clean my house ect. So I basically try my best when I can. It’s really hard for me to work out but I been doing good w running for 2weeks now. Every other day I do weights,cardio dance, crunches,squats ect… So I need suggestions for a plan and healthy meals cuz I’m always busy w my 2kids. Can you please get back to me but email me since it’s the best way to see your suggestion please. [email protected] thanks so much and I really hope to hear from you. ❤️ Victoria
- moni May 2, 2016 at 10:45 pm - Reply
  I just sent you a e-mail, make sure to check it out :)
Amber May 2, 2016 at 3:10 pm - Reply
Hello Monica,
First I just wanted to say I loooved this blog it was very helpful! I’m going to save and share with everyone I know! I do have a couple questions though. My boyfriend and I work opposite schedules he works mornings I work evenings. We were thinking about starting to work out in the mornings together but we would be doing insanity and maybe a handful of other workouts at that time. He’s trying to bulk up and I’m trying to slim down. So do you not recommend us doing insanity in the morning? I guess that’s considered strength training. Would a better option be to run together in the morning and then workout separate. We’d rather not do that and would rather working out together but if you think it’s better for our goals and bodies we just might. Also because he wants to bulk up, is running a good For him or should his focus be strictly on strength training. Sorry about all of the questions. Look forward to hearing from you and thank you in advance!
Amber
- moni May 2, 2016 at 10:50 pm - Reply
  I’m so happy to hear from you :)
  It’s so nice that you want to work out together – you should do that!
  Do insanity together in the mornings, and don’t worry you’re going to slim down a lot.
  Just make sure to have at least a snack before the training, and avoid going on an empty stomach.
  You won’t bulk up, don’t worry!
  Also, clean up your diet – sugars should be out of the picture :)
  Hope I helped <3
Amber May 2, 2016 at 3:10 pm - Reply
Hello Monica,
First I just wanted to say I loooved this blog it was very helpful! I’m going to save and share with everyone I know! I do have a couple questions though. My boyfriend and I work opposite schedules he works mornings I work evenings. We were thinking about starting to work out in the mornings together but we would be doing insanity and maybe a handful of other workouts at that time. He’s trying to bulk up and I’m trying to slim down. So do you not recommend us doing insanity in the morning? I guess that’s considered strength training. Would a better option be to run together in the morning and then workout separate. We’d rather not do that and would rather working out together but if you think it’s better for our goals and bodies we just might. Also because he wants to bulk up, is running a good For him or should his focus be strictly on strength training. Sorry about all of the questions. Look forward to hearing from you and thank you in advance!
Amber
Hope May 4, 2016 at 1:24 pm - Reply
What brand of whey protein powder do you use?
Thanks ????
- moni May 4, 2016 at 11:20 pm - Reply
  I usually use Delight, but now I’m trying out TRUProtein :)
Erica Flores May 5, 2016 at 5:21 pm - Reply
Hi ! Just read your article and I have some questions. I usually eat breakfast wait 2hours and then do 20 min cardio (eliptacal.) and some core workouts. And in the evenings(5pm) I eat my meal wait again 2hours and then I do my routine of circuit training. I usually have a smoothie (green or protein) after each workout, I guess my question is this OK??? I do snack 2 time daily and take vitamins daily to. I’m thinking of doing whey protein shake but I have my fears and I don’t go to the gym I’m a stay at home mom so everything a do at home. I would love your advice and comment please!!! Thank you
- moni May 5, 2016 at 6:01 pm - Reply
  Erica,
  Your routine seems great to me, I would just suggest you to do cardio for 30-40 minutes.
  Also, always leave the cardio last (core exercises then cardio).
  I would definitely suggest you to invest in a set of resistance bands, and try my Breaking Fat workout program – you’ll get great results.
  Protein is a great choice when you’re active, so there is no need to be concerned at all :)
Erica Flores May 5, 2016 at 5:21 pm - Reply
Hi ! Just read your article and I have some questions. I usually eat breakfast wait 2hours and then do 20 min cardio (eliptacal.) and some core workouts. And in the evenings(5pm) I eat my meal wait again 2hours and then I do my routine of circuit training. I usually have a smoothie (green or protein) after each workout, I guess my question is this OK??? I do snack 2 time daily and take vitamins daily to. I’m thinking of doing whey protein shake but I have my fears and I don’t go to the gym I’m a stay at home mom so everything a do at home. I would love your advice and comment please!!! Thank you
- moni May 5, 2016 at 6:01 pm - Reply
  Erica,
  Your routine seems great to me, I would just suggest you to do cardio for 30-40 minutes.
  Also, always leave the cardio last (core exercises then cardio).
  I would definitely suggest you to invest in a set of resistance bands, and try my Breaking Fat workout program – you’ll get great results.
  Protein is a great choice when you’re active, so there is no need to be concerned at all :)
Chrissiffine wesley May 18, 2016 at 2:27 pm - Reply
Do i eat lunch before my evening workout or after?
- moni May 20, 2016 at 8:23 am - Reply
  You it lunch at least 2 hours before your workout, and then a dinner right after it :)
Chrissiffine wesley May 18, 2016 at 2:27 pm - Reply
Do i eat lunch before my evening workout or after?
- moni May 20, 2016 at 8:23 am - Reply
  You it lunch at least 2 hours before your workout, and then a dinner right after it :)
Sam May 22, 2016 at 3:08 am - Reply
What do you recommend for an eating/workout schedule during strength training for someone who’s up at 6, out the door by 7:30 (or 8 if I add in some cardio), not back home until 7-7:30 at night and in bed by 10?
Right now I eat a banana as soon as I wake up and run/sprint for half an hour, quick shower and have breakfast by 7. Then dressed, out the door, and get to work at around 9:30, which is when I have a fruit smoothie, sometimes with protein powder or almond butter, for a snack. Then lunch is at 12, another smoothie at 3, and either nothing until I get home and have dinner at 7 (roomie usually has food ready), or a small chia protein bar that my office stocks in our snack area on my way out the door at 5:30 and then dinner still at 7. My commute won’t budge for a while, which I think is the biggest killer in my schedule.
I just got a home gym set, and was planning on subbing an old strength routine for some of my morning cardio, but now I’m nervous after reading that you should eat two hours before strength. If that’s the case, the only time I can squeeze it in is right before bed, which I’ve also heard is bad. Which do you think is the lesser of two evils?
Sam May 22, 2016 at 3:08 am - Reply
What do you recommend for an eating/workout schedule during strength training for someone who’s up at 6, out the door by 7:30 (or 8 if I add in some cardio), not back home until 7-7:30 at night and in bed by 10?
Right now I eat a banana as soon as I wake up and run/sprint for half an hour, quick shower and have breakfast by 7. Then dressed, out the door, and get to work at around 9:30, which is when I have a fruit smoothie, sometimes with protein powder or almond butter, for a snack. Then lunch is at 12, another smoothie at 3, and either nothing until I get home and have dinner at 7 (roomie usually has food ready), or a small chia protein bar that my office stocks in our snack area on my way out the door at 5:30 and then dinner still at 7. My commute won’t budge for a while, which I think is the biggest killer in my schedule.
I just got a home gym set, and was planning on subbing an old strength routine for some of my morning cardio, but now I’m nervous after reading that you should eat two hours before strength. If that’s the case, the only time I can squeeze it in is right before bed, which I’ve also heard is bad. Which do you think is the lesser of two evils?
Christine June 3, 2016 at 9:31 am - Reply
Hi!
I just want to find out; can I have a whey protein shake after my afternoon strength workout as a replacement for dinner?
Looking forward to hearing back from you!
- moni June 6, 2016 at 10:27 am - Reply
  Well, whey is a great supplement, and that means that it’s for the best if you use it as a supplement to your dinner.
  Have your shake right after your training, and after an hour have a small dinner :)
  - Christine June 9, 2016 at 6:01 am - Reply
    Thank you! :)
Christine June 3, 2016 at 9:31 am - Reply
Hi!
I just want to find out; can I have a whey protein shake after my afternoon strength workout as a replacement for dinner?
Looking forward to hearing back from you!
- moni June 6, 2016 at 10:27 am - Reply
  Well, whey is a great supplement, and that means that it’s for the best if you use it as a supplement to your dinner.
  Have your shake right after your training, and after an hour have a small dinner :)
  - Christine June 9, 2016 at 6:01 am - Reply
    Thank you! :)
Cynthia Anel June 13, 2016 at 5:14 am - Reply
HI,
I have a question, I usually do my strength training and my cardio in the afternoon, and you said that is better to do cardio in the morning, well… Can I do cardio in the morning and also in the afternoon? Twice in the day? I reaaally want to get lower my percentage of fat. I always use the elliptical, one hour , with heart rate of 135, But i think its time to change that, should I include intervals in my cardio? How can I include them? Thank you
- moni June 13, 2016 at 7:20 am - Reply
  Cynthia,
  Cardio in the morning is just a suggestion, of course that you can do it i the afternoon too, right after the strength training session.
  If you want to do it twice a day, that’s great, just make sure they last 30 minutes.
  I believe that there is no need for intervals, because when it comes to cardio I believe that duration matters.
  Hope I helped :)
Kari July 1, 2016 at 2:57 am - Reply
Hi Moni!!
I loved your blog and I need to get started on my workout and healthy eating. I’m just in need of some help with my schedule and meals. I am a nurse, so I am out of the door by 7am, lunch is at 1pm, get off work by 6pm, and 30 minutes to get home/ or gym. I’m interested in working out in the evenings, so what would you suggest? Of course breakfast, snack, lunch, snack, protein shake 2 hours before workout, then dinner? And could you be more specific on options for breakfasts, snacks, lunches, and dinners for my daily schedule? I’m interested in losing 80lbs to get back to where is was before. I was 127lbs 4 years ago and working out 6 days a week. My current weight is 210lbs and when I go to the gym, I get lost/overwhelmed on what workout routines to do. I find that I do better when I have a specific time schedule, specific routines set for each day, and specific meals. Basically someone experienced telling me what to do. I can’t wait to hear from you.
Kari
My email: [email protected]
- moni July 3, 2016 at 9:18 am - Reply
  I’m so happy to hear that you want to start living healthy – I’m here for you girl!
  The first most important thing when it comes to fitness is actually going to the gym almost every day, 5 times a week, and have the right workout plan.
  Here, I suggest the Breaking Fat workout program, you have everything you need to know about gym workout there: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
  Also, you have to clean up your diet, the timing is important but to eat healthy is way more important.
  You should kick our sugars and bad carbs and focus on eating proteins, fibers, healthy fats and lots of greens.
  For the matter of timing, I believe that everything you need to know is explained here in this timing article, even though these “when to eat when to workout” ideas, are just my suggested schedule, which doesn’t mean that you won’t get results if you do it other time :)
  If you have any other questions, please feel free to contact me – I’ll be more then happy to answer your questions and concerns.
  Love,
  Monica May
Kari July 1, 2016 at 2:57 am - Reply
Hi Moni!!
I loved your blog and I need to get started on my workout and healthy eating. I’m just in need of some help with my schedule and meals. I am a nurse, so I am out of the door by 7am, lunch is at 1pm, get off work by 6pm, and 30 minutes to get home/ or gym. I’m interested in working out in the evenings, so what would you suggest? Of course breakfast, snack, lunch, snack, protein shake 2 hours before workout, then dinner? And could you be more specific on options for breakfasts, snacks, lunches, and dinners for my daily schedule? I’m interested in losing 80lbs to get back to where is was before. I was 127lbs 4 years ago and working out 6 days a week. My current weight is 210lbs and when I go to the gym, I get lost/overwhelmed on what workout routines to do. I find that I do better when I have a specific time schedule, specific routines set for each day, and specific meals. Basically someone experienced telling me what to do. I can’t wait to hear from you.
Kari
My email: [email protected]
- moni July 3, 2016 at 9:18 am - Reply
  I’m so happy to hear that you want to start living healthy – I’m here for you girl!
  The first most important thing when it comes to fitness is actually going to the gym almost every day, 5 times a week, and have the right workout plan.
  Here, I suggest the Breaking Fat workout program, you have everything you need to know about gym workout there: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
  Also, you have to clean up your diet, the timing is important but to eat healthy is way more important.
  You should kick our sugars and bad carbs and focus on eating proteins, fibers, healthy fats and lots of greens.
  For the matter of timing, I believe that everything you need to know is explained here in this timing article, even though these “when to eat when to workout” ideas, are just my suggested schedule, which doesn’t mean that you won’t get results if you do it other time :)
  If you have any other questions, please feel free to contact me – I’ll be more then happy to answer your questions and concerns.
  Love,
  Monica May
Athenais July 13, 2016 at 2:58 pm - Reply
Hi Monica!
First, I’d like to say thank for the great efforts you’ve put in your website. It’s amazing !
I also have a few questions for you:
If you go for a morning run, do you still wrap up your workout with cardio after the strength training ??
Is it okay to walk instead of running? Does that still count as cardio? My knees tend to hurt a bit when I do, plus the top of my thighs rubbing together is killing me (sorry, that wasn’t really glamourous of me lol ). Any advice on that ?
Thank you for your time!!
PS: Sorry about my mistakes . I’m not a native English speaker ….
- moni July 15, 2016 at 8:05 am - Reply
  I’m so glad that you like my blog and find it inspiring – it really means the world to me!
  You should do cardio once a day, so the choice is yours, in the morning, or in the afternoon right after strength training.
  And yes, fast walking counts as cardio, and it’s proven to be more effective when it comes to weight lost, so you just go girl! :)
  Just remember to always do it for at least 20-30 minutes :)
  If you have any other questions, feel free to contact me at any time – I’d be more than happy to help!
  - Athenais July 15, 2016 at 10:34 am - Reply
    Thank you Monica !!
    I think I’m going to get a gym membership as soon as I come back to France!
    BTW, how do you keep up with your workout routine (especially strength training) when you’re on holidays, say abroad ?? (Currently in Japan for two months…)
    - moni July 18, 2016 at 9:39 am - Reply
      I would suggest you to invest in a set of resistance bends, and perform the exercises in the comfort of the home you’re staying in.
      They’re really travel friendly, since they don’t get much space and still they’re a great substitute for weights.
      Also, they’re not expensive at all, I bought my from Amazon, for less then 40$ :)
      - Athenais July 19, 2016 at 1:37 am
        That’s such a great idea!
        I think I’m going tout do as you suggested.
        Thank you so much!
Athenais July 13, 2016 at 2:58 pm - Reply
Hi Monica!
First, I’d like to say thank for the great efforts you’ve put in your website. It’s amazing !
I also have a few questions for you:
If you go for a morning run, do you still wrap up your workout with cardio after the strength training ??
Is it okay to walk instead of running? Does that still count as cardio? My knees tend to hurt a bit when I do, plus the top of my thighs rubbing together is killing me (sorry, that wasn’t really glamourous of me lol ). Any advice on that ?
Thank you for your time!!
PS: Sorry about my mistakes . I’m not a native English speaker ….
- moni July 15, 2016 at 8:05 am - Reply
  I’m so glad that you like my blog and find it inspiring – it really means the world to me!
  You should do cardio once a day, so the choice is yours, in the morning, or in the afternoon right after strength training.
  And yes, fast walking counts as cardio, and it’s proven to be more effective when it comes to weight lost, so you just go girl! :)
  Just remember to always do it for at least 20-30 minutes :)
  If you have any other questions, feel free to contact me at any time – I’d be more than happy to help!
  - Athenais July 15, 2016 at 10:34 am - Reply
    Thank you Monica !!
    I think I’m going to get a gym membership as soon as I come back to France!
    BTW, how do you keep up with your workout routine (especially strength training) when you’re on holidays, say abroad ?? (Currently in Japan for two months…)
    - moni July 18, 2016 at 9:39 am - Reply
      I would suggest you to invest in a set of resistance bends, and perform the exercises in the comfort of the home you’re staying in.
      They’re really travel friendly, since they don’t get much space and still they’re a great substitute for weights.
      Also, they’re not expensive at all, I bought my from Amazon, for less then 40$ :)
      - Athenais July 19, 2016 at 1:37 am
        That’s such a great idea!
        I think I’m going tout do as you suggested.
        Thank you so much!
Annie July 26, 2016 at 1:02 pm - Reply
I loved this post! I was wondering if I was getting my scheduling and meal planning right, and this really helped straighten me out! I do have a few struggles though…
I have a summer job where I work 7 to 10 hour shifts, sometimes even 13 hour shifts, and I usually set time in the morning to work out. Depending on my schedule, I could possibly do evening workouts unless it’s a 9 AM to 10 PM shift. I wake up at 6 am to work out and usually don’t have time to eat, but I make protein shakes for after my workout. Is this good enough? I do both cardio and strength training in the morning before breakfast and use a preworkout and BCAA during my training. I don’t want to burn out my muscles but I’ve already noticed problems. What should I do? Since I am working all the time, I don’t have much time to sit and prepare meals for myself, and cooking at work (with the exception of a microwave) is nearly impossible. I would love to split my routine so that I can do cardio in the morning and strength in the afternoon or evening, but my schedule is very changeable! I would really appreciate anyone’s advice.
Thank you so much for posting this! It really helped me and I want to straighten out or fix my routine so I can get the best results possible! I love your advice.
- moni July 26, 2016 at 5:04 pm - Reply
  Annie,
  I’m so glad that my guide helped you to fix your routine and get better results – it means the world to me, to know that I really help you girls! :’)
  About the protein shake, I wouldn’t say that it should replace dinner, you should include at least a few egg whites (boiled), and some almonds or cashews, so that you get the proper post workout fuel up.
  I know that it’s really hard to keep it healthy when you have that busy schedule, and that’s why my next post is actually on that topic.
  I’m posting it on Thursday, so make sure to keep it up – you’ll get some really nice ideas :)
  And please, feel free to contact me whenever you need some advice – I’d be more than happy to help!
J.M August 20, 2016 at 10:29 am - Reply
Love the article
I work Monday thru Friday 6am-2:30.
I have a physically demanding job..but not cardio.
I would appreciate a schedule on how I should workout and work. I do not have time nor energy after work as I am exhausted and take care of my father who lives with me.
Please help. I am 60 lbs overweight
- moni August 23, 2016 at 12:56 pm - Reply
  Hi,
  well, you definitely need to rest before your workout.
  That’s why I suggest you to take the time you need to rest after your work, and move your workout for the evening.
  7 or 8 o’clock, just make sure to not have it right before your sleep.
  - JM August 23, 2016 at 9:55 pm - Reply
    I should of explained I get up at 3:30am. In shower by 4:30am and on road by 5 am for work at 6am.
    I used to get up at 2:30am, leave for gym at 3am. Workout from 3:45 am til 5:15…shower and to work by 6am. Burned myself out.
    Still go to bed by 8:30pm.
    Cardio vs strength training?…or just stick to treadmill at home.
    - moni August 24, 2016 at 10:53 am - Reply
      I would still suggest you to try and squeeze in the strength training, at least 4 times a week.
      You can try investing in a set of resistance bends and move the gym in the comfort of your home :)
J.M August 20, 2016 at 10:29 am - Reply
Love the article
I work Monday thru Friday 6am-2:30.
I have a physically demanding job..but not cardio.
I would appreciate a schedule on how I should workout and work. I do not have time nor energy after work as I am exhausted and take care of my father who lives with me.
Please help. I am 60 lbs overweight
- moni August 23, 2016 at 12:56 pm - Reply
  Hi,
  well, you definitely need to rest before your workout.
  That’s why I suggest you to take the time you need to rest after your work, and move your workout for the evening.
  7 or 8 o’clock, just make sure to not have it right before your sleep.
  - JM August 23, 2016 at 9:55 pm - Reply
    I should of explained I get up at 3:30am. In shower by 4:30am and on road by 5 am for work at 6am.
    I used to get up at 2:30am, leave for gym at 3am. Workout from 3:45 am til 5:15…shower and to work by 6am. Burned myself out.
    Still go to bed by 8:30pm.
    Cardio vs strength training?…or just stick to treadmill at home.
Samantha January 18, 2017 at 1:27 pm - Reply
Hello,
I am currently trying to lose a lot of weight and get back into shape. Ive always been one to gain and lose very easily and Ive always been “naturally” fit and its always been easy for me to whip back into shape. Well this time I am really struggling. I wake up early ( 3:30am) to have enough time to run for 10-15 minutes on elliptical and do a quick workout ( arms, legs,abs etc.) and then shower, kids ready, to the sitter and be at work by 6:30. At first it was no problem but now even when im goign to bed at 8pm I am really struggeling to get out of bed, which is very unusual for me, ive always been an early riser. I was told a 1200 calorie diet would be beneficial to me seeing as my job is not at all active. I have lost over 6 pounds in these 3 weeks on just this alone but I feel like I am not getting what I could be out of my diet and exercise. Im starting to constantly feel fatigued and hungry and im also coming in WAY under my calories (400+) a day after I input my calories burnt in my workouts. Do you have any recommendations on what I should change or a different approach on things?
- moni January 18, 2017 at 5:23 pm - Reply
  Hi Samantha,
  I hear you, and all I’m thinking is “wow 3:30?”
  That’s too early and you’re probably not getting enough sleep, since our sleeping hormone is usually active between 11 and 5 in the morning, so that’s the best time to spend in bed.
  What about working out after work? For example 5, 6 or 7 o’clock? Or even before bed…
  Also, I don’t believe in the calorie counting diet, because it’s proven to be wrong and not so healthy so many times.
  When one food is healthy, it means that it’s healthy and good for both your body and mind.
  A handful of almonds is still better than a zero calorie coke, so I warmly recommend you to change to a healthier diet.
  For starter, kick out all kinds of sugars and bad carbs out of your meals and focus on eating foods that are filled with proteins, healthy fats, vitamins and fibers.
  Here’s something that will help you for sure: https://fitgirlsdiary.com/2016/09/30/25-fit-girls-healthy-eating-habits-ultimate-guide-eat-healthy-life/
  Was this helpful?
  Please let me know if you have any other questions or need some advice – I’ll be more than happy to help.
  Love <3
Samantha January 18, 2017 at 1:27 pm - Reply
Hello,
I am currently trying to lose a lot of weight and get back into shape. Ive always been one to gain and lose very easily and Ive always been “naturally” fit and its always been easy for me to whip back into shape. Well this time I am really struggling. I wake up early ( 3:30am) to have enough time to run for 10-15 minutes on elliptical and do a quick workout ( arms, legs,abs etc.) and then shower, kids ready, to the sitter and be at work by 6:30. At first it was no problem but now even when im goign to bed at 8pm I am really struggeling to get out of bed, which is very unusual for me, ive always been an early riser. I was told a 1200 calorie diet would be beneficial to me seeing as my job is not at all active. I have lost over 6 pounds in these 3 weeks on just this alone but I feel like I am not getting what I could be out of my diet and exercise. Im starting to constantly feel fatigued and hungry and im also coming in WAY under my calories (400+) a day after I input my calories burnt in my workouts. Do you have any recommendations on what I should change or a different approach on things?
- moni January 18, 2017 at 5:23 pm - Reply
  Hi Samantha,
  I hear you, and all I’m thinking is “wow 3:30?”
  That’s too early and you’re probably not getting enough sleep, since our sleeping hormone is usually active between 11 and 5 in the morning, so that’s the best time to spend in bed.
  What about working out after work? For example 5, 6 or 7 o’clock? Or even before bed…
  Also, I don’t believe in the calorie counting diet, because it’s proven to be wrong and not so healthy so many times.
  When one food is healthy, it means that it’s healthy and good for both your body and mind.
  A handful of almonds is still better than a zero calorie coke, so I warmly recommend you to change to a healthier diet.
  For starter, kick out all kinds of sugars and bad carbs out of your meals and focus on eating foods that are filled with proteins, healthy fats, vitamins and fibers.
  Here’s something that will help you for sure: https://fitgirlsdiary.com/2016/09/30/25-fit-girls-healthy-eating-habits-ultimate-guide-eat-healthy-life/
  Was this helpful?
  Please let me know if you have any other questions or need some advice – I’ll be more than happy to help.
  Love <3
Zion August 2, 2019 at 3:50 pm - Reply
Hi! I love your article. I followed this eat timing guide and it works wonders! This book I read also helped me in my meal planning, thought it would help others who are also trying to lose weight.
Cheers!