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This is an example of a perfect day for me. If I stick to this consistently, I lose weight and you can too. But just remember, I’m not perfect. Nobody is. So if you don’t eat exactly like this and workout every day, just remember that I don’t either! As long as you are eating well and exercising consistently and well majority of the time.

6.00am

Wake up, have a glass of water and go for a 1-hour power walk or light jog outside with my boyfriend. Come home and have a good stretch.

walking cardio

8.00am

Breakfast usually consists of a protein smoothie made from 1 scoop protein, ½ banana, 1 cup berries, 1 cup unsweetened almond milk, 1 tablespoon chia seeds and 1 tablespoon natural peanut butter. I usually will also have another 1-2 glasses of water after my workout.

10.30am

Morning snack, usually consisting of something healthy that I have baked or a piece of fruit, plus an extra glass of water. If you like tea, now would be a great time to have it (I personally don’t drink tea or coffee).

1.00pm

Lunch and time to relax. Lunch usually consists of leftovers or a healthy salad. One of my favourites at the moment is chicken and pesto salad. I try to take at least 30-60 minutes off to relax and enjoy my lunch break.

salad lunch

3:30pm

Afternoon snack, usually consisting of boiled eggs, a green omelette, ¼ cup cashews or a protein shake (if I didn’t have one for breakfast). By this stage I have usually had at least 2L of water, if not more.

5:30pm

Workout time! My night-time workout will usually be something intense such as HIIT, cycle class or a high intensity weights circuit. I also do around 10 minutes of ab exercises afterwards.

cycle spin group fitness class

7:00pm

Dinner, which is usually something such as BBQ steak, sweet potato and steamed green vegetables. Plus an extra glass or two of water.

9:30pm

Getting myself ready for bed, so that I am asleep by 10pm. This usually involves having a shower, tidying up the kitchen and then relaxing with my boyfriend. I always get at least 8 hours of sleep per night.

Overall I always try to do the following during the day:

  • 1 high intensity workout
  • 1 power walk
  • Eat healthy (avoid all junk)
  • Eat at least 2 serves of fruit and 5 serves of veggies
  • Drink 3L of water
  • Get 8 hours of sleep

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

One Response

  1. Hi Rachael! :)
    Is your perfect day often your daily? If it is, congratulations! :D
    By the way, I’d like to ask you about protein food; actually I’m a vegetarian and it’s not always easy to eat the right amount of protein each day. I’m used to bying vegetarian sausages and steaks but it’s full of salt :/
    What can I eat that is rich of protein and easy and fast to cook? (beans are great but so much long to cook for instance).
    Thanks.

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