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A Day In The Life of a Fitness Professional

“So you just get to work out ALL day?”
It’s easy for you because you’re in the industry.”
“I don’t have time to work out.  I’m not in the gym all day like you are.”

If you’re a fitness professional, someone has probably uttered one of the above phrases to you regarding your level of fitness.  If you’re not a fitness professional, maybe one of those phrases has run through your head in regards to how fit pros stay in such good shape.

Either way, we thought it might be interesting to take a sneak peek into the lives of women who literally LIVE fitness, day in and day out.  From professional athletes to gym owners to lifestyle coaches — it’s their JOB to stay fit.  But that doesn’t mean it comes without work or sacrifice.

Check out exactly what it takes for these women to juggle work, life, family, and fitness. 

kelliedavis-350x375Kellie Davis

Wife, mother, professional writer, health coach, former figure competitor, Get Glutes Coach

  • 6 a.m. Wake up, start the tea kettle, wash lunchboxes, iron school clothes, cook kids’ breakfast
  • 6:30-7:30 a.m. Check email and answer email for MotherFitness, GetGlutes, and Fitocracy
  • 7:30 a.m. Wake up kids, dress, feed, pack bags,
  • 8 a.m. Take kids to school
  • 8:30 a.m. Walk the dog and Prepare for clients
  • 9AM-10:30 a.m.  In-Person Clients
  • 10:30-12:30 p.m. Answer GetGlutes emails and forum, check on Fitocracy group, answer emails, check social media
  • 12:30-12:45 p.m. Tend chickens, collect eggs
  • 12:45-1 p.m. Remember to finally eat. Usually consist of green veggies, fresh eggs, a piece of fruit
  • 1-2:45 p.m.  Graduate school work ; grocery shopping, run errands; walk dog
  • 2:45-3:30 p.m. Pick up kids, prepare snacks, work on homework
  • 3:30-5 p.m. Graduate work, start dinner
  • 5:30-6:30 p.m. Get kids ready for sports/music lessons. Run around town dropping off and picking up
  • 6:45-7:45 p.m. Finish dinner, work on laundry and housework
  • 7:45 p.m. Put chickens up for the night, Pick up kids from activities
  • 8:15-9:30 p.m. Serve dinner (last night I made chicken thighs in Kashmir curry with mushrooms and peppers served over quinoa), prepare kids for bed, evening reading; walk dog
  • 9:45-10 p.m. Check email one last time, finish up any housework
  • 10-11 p.m. Catch up on any missed TV programs, read, go to bed

See more from Kellie on Facebook and her website.

lisdialto-350x375Liz DiAlto

Women’s body and soul coach, writer, and speaker.

  • 5-6 a.m. Wake up, grab my dream journal and write down anything I remember. Read/Meditate/Journal for anywhere from 30-90 minutes. Drink hot water with lemon.
  • 730/8ish a.m.  eat breakfast / check email
  • 9:00 a.m. workout – could be sprints at the track, a low key walk on the beach, yoga, short HIIT workout or a practice 2XONE Method session (class I’m creating for 2014); Shower/Green smoothie or “Protein Latte”, relax a bit
  • 12-4 p.m. The middle of the day is usually filled with “work” which can be reading/writing/client calls/scripting or shooting YouTube videos/creating content or meetings. Somewhere in there I’ll take a break and make or grab lunch, probably a BAS (big ass salad -term coined by Jill Coleman)
  • 5 p.m. I’m ready for another walk or to move in some way even if it’s just walking up the big ass hill the next street over and doing a lap around the block.
  • 10-12 p.m. I’m usually in bed.  I like to wind down with a bath or a book unless there’s something to catch up with on Netflix or Hulu (Revenge, New Girl, Modern Family, for example).
  • 1:30-2 a.m. If it’s a great night, it involves salsa dancing and getting home late, which will mess up my entire next day but be totally worth it 🙂

Find out more about Liz on Facebook or her website.

lorilindsey-350x375Lori Lindsey

Midfielder for the US Women’s National Team (#16), health and fitness enthusiast.

  • 830 a.m. Wake-up. Check emails, news websites, and social media.
  • 9 a.m. Morning rituals…get myself dressed and ready for my morning training session.
  • 930 a.m. Americano with 2 over-medium eggs and bacon.
  • 1030 a.m. Morning soccer training session. Consisting of skill work with the ball and playing 3v3 against guys.
    1230 p.m. Lunch with a few training partners. Chipotle bowl. Lettuce, chicken, fajita vegetables, salsa, guac and a little cheese.
  • 130 p.m. Check/return emails and browse social media.
  • 230 p.m. Head to the gym. (SL Bulgarian split squats, SA DB bench press, SL stiff-legged DL, incline TRX row w/rotation, SB mini roll-outs)
  • 330 p.m. Snack (protein shake with banana)
  • 4 p.m. Shower, take the dogs (2 boxers) to the dog park
  • 630 p.m. Dinner with my roommates (grilled tilapia, mashed cauliflower, brussel sprouts, and roasted potatoes)
  • 8 p.m. Relax with roommates, watch an episode of OITNB.
  • 9 p.m. Final check of email, make some phone calls
  • 10 p.m. Get ready for bed…read for about 1hr.
  • 11 p.m. Lights out.

For more from Lindsey, be sure to follow her on Facebook and Twitter

sirenabernal-350x375Sirena Bernal

Nutrition and lifestyle expert, trainer, and coach.

  • 6:30 a.m. Wake-up. Take a warm shower and lather my whole body with healing Vitamin E oil. Dry skin be gone!
  • 6:45 – 7 a.m. Make and eat breakfast – Slow cooked oatmeal, 1 tbs. local raw honey, and 1 scoop of Athletic Greens (in water)
  • 7-7:15 a.m. Center my energy and my intention for the day by listening to one of my favorite guided meditations – the Silva Method.
  • 7:15-7:45 a.m.  Catch bus to train client
  • 8:30 – 9:30 a.m. Train Marisa – today we focused on upper body. Sipping on homemade hot chocolate during the session- 1 cup organic milk, 2 tbs. raw cacao powder, 1 tbs. sugar, 1 tbs. gelatin powder
  • 9:30 – 10:30 a.m. Write out my accomplishments for the day (aka my to do list), follow up with online coaching clients and LBC participants. Eat 1/2 can of tuna, 1/2 can of white beans, spinach, olive oil, salt and pepper
  • 10:30 – 11:30 a.m. Dance party in my room. No joke. I didn’t feel like working out so I did this instead for an hour. Songs included: Sara Barellies Brave, Icon Pop I Love It, Robyn Dancing on My Own, and Rhianna We Found Love.
  • 11:45 – 1 p.m.  Scheduling clients, setting up my group training programs, more emails, and posting an ad for Craigslist since I’m moving in with my girlfriend. Excited and scary at the same time.
  • 1 – 1:30 p.m.  Lunch – 2 organic, cage-free eggs scrambled, fried plantains both cooked in coconut oil
  • 1:30 – 2:30 p.m.  Trainer’s meeting at the gym I teach Pilates.
  • 2:30 – 3 p.m.  Lie down time with my eyes closed
  • 3-:30 p.m.  Online personal training session via Skype with my girl Kristina
  • 3:30 – 4:30 p.m.  Guided Meditation and Nap. Finding I needed the quiet time and break today because of how busy the day is.
  • 4:30 – 5:20 p.m.  Make dinner and eat – Baked potato fries, Cod cooked in butter
  • 5:30 – 7:30 p.m.  Train Julie and Meghan at the gym
  • 8 -9 pm p.m.  Complete Body Program webinar with Liz DiAlto
  • 9 – 9:30 p.m.  Answer final emails for the day, check schedule for tomorrow, fart around on Facebook.
  • 9:45 p.m.  Shut off computer. Mind dump in my journal, and write down the things I’m grateful for. Read, “The Witch of Portobello” by Paulo Coehlo.
  • 10: 30 p.m.   Zzzzzzzzzzzzz’s

You can read more about Sirena Bernal on her website, and you can also find her on Facebook and Twitter.

karensmith-350x375Karen Smith

GGS Advisory Board member, Chief StrongFirst Bodyweight Instructor, Master StrongFirst Instructor, single mom, trainer, and business owner.

  • 530 a.m.  Hit Snooze a few times 😉
  • 550 a.m.  Wake up and get dressed for work
  • 600 a.m.  Train private session in home garage
  • 710 a.m.  Wake daughter
  • 715 a.m.  Prep daughters school lunch and prepare her breakfast
  • 730 a.m.   Take Advocare Muscle Strength & mix SPARK drink while preparing my breakfast
  • 745 a.m.  Eat 2 eggs, 1/4 cup oatmeal with Cinnimon/Blueberries/Raspberries & mix BCAA drink
  • 800 a.m.   Get daughter to bus stop and then off to work
  • 815 a.m.  check email/ social media/ return phone calls
  • 845 a.m.  Workout (current program of Heavy DL, OAPU, Pullups, Military press, Heavy Swings) & train morning students
  • 1045 a.m.   Protein shake
  • 1130 a.m.  Back to office work/ articles/ travel arrangements for workshops (every other weekend teach in different state)
  • 145 p.m.  Lunch 4oz chicken, 2cup broc, 1/2 cup brown rice and 18 almonds
  • 200 p.m.  quick Nap or errands depending on the day
  • 310 p.m.  P/U daughter at bus
  • 330 p.m.   Get daughter snack and ready for practice – prep my pm snack
  • Depending on the day of week
  • Either 4:00 head back to work to teach PM students or 430 take daughter to Cheer/gymnastics practice
  • 445 p.m. Snack 1/2cup cottage cheese and 11 wheat thins or Dale’s Raw Protein bar
  • If at cheer – return calls, social media, travel details, program design while sitting (from 5pm-8pm)
  • 815 p.m. P/U subway on way home from practice (life of single mom)
  • 830 p.m. Dinner: 4 oz steak, 2 oz sweet pot, 2 cup veg, 18 almonds. and have daughter do homework
  • 900 p.m. Chill with daughter read/ little TV veg out time…
  • 10 p.m. Shower and Bed
  • Travel days –  Intermittent Fasting from 16-48 hrs. and some busy days at home turn into IF days also.
  • Training days – MWF 1 hr day (HEAVY lifting 5 reps or less per set)

Find out more about Karen here, as well as on her website and on Find Karen on Facebook, or follow her on Twitter.

Dani Shugart

Published author, physique competitor, and nationally sought-after consultant in the field of disordered eating.danishugart-350x375

  • 4:00-5:00 a.m. Wake up naturally. No alarm.
  • 5:00-6:00 a.m. If husband is awake, fool around till 6:00. If not, make coffee.
  • 5:00 a.m. If husband isn’t awake, I’ll drink first cup of coffee and read the Bible.
  • 6:00 a.m. Write. Sometimes this turns into a blog. Sometimes it’s just my brain getting revved up for the day.
  • 7:00 a.m. Plan my workout, check Twitter, consume pre-workout nutrition (Currently Biotest’s Finibar in dark chocolate) sometimes with a second cup of coffee.
  • 7:20 a.m. Go to the gym. Lift for 45 min. Say hi to gym friends. Drive home.
  • 8:30 a.m. Chat with husband before he heads off. Maybe fool around before he leaves.
  • 9:00 a.m. Breakfast: usually a whole egg scrambled with a few egg whites, cottage cheese on the side, and hot sauce.
  • 9:00 a.m. Shower, get cleaned up.
  • 10:00 a.m.-12:00 p.m. Worky work. Writing, responding to emails, connecting with clients, or anyone with fitness/nutrition questions, or working on my book, “The Sound of Secrets.”  (Editor’s Note: The book is done!  Buy it now!)
  • 12:00 p.m. Lunch: if it’s not leftovers from the night before, it’s a can of tuna and handful of olives, drizzled with Carlson’s lemon omega-3 oil, and two rice cakes, maybe some veggies.
  • 12:30 p.m. Bake something healthy and delicious for my husband.
  • 1:00 p.m. Alternate between writing and social media.
  • 4:30 p.m. Plan and prep dinner.
  • 5:15 p.m. Eat with husband, or fool around.
  • 6:00 p.m. Tidy up kitchen and watch TV.
  • 6:30 p.m. Snack on whatever I baked earlier in the day, or 90% dark chocolate.
  • 7:00 p.m. Take supplements: Biotest’s Z-12, magnesium, or GABA Calm. I alternate.
  • 7:10 p.m. Instagram random stuff, hang out with husband.
  • 8:00 p.m. Read Kindle in bed, or fool around with husband before knocking off.

You can catch more from Dani on her website, and you can find her on Facebook and follow her on Twitter as well.

jenferrugia-350x375Jen Feruggia

Health, fitness, and physique coach through Renegade Strength and Conditioning, founder of Bikini Body Workouts

  • 8:00 a.m. Wake up; listen to meditation music, 528 Hz Miracle Radio for 30 min
  • 9 a.m. Coffee and look over emails
  • 9:30 a.m. Morning Cardio walk, time to think about my blessings and gratitude
  • 10 a.m. Return emails, Facebook messages & questions, check in with social and post for day
  • 10:30 a.m. Touch base with Director of Operations for Renegade Inc.
  • 10:45-12:30 p.m. Task list for the day for Jason (Upload videos for YouTube or Renegade Inner Circle, Check ASF International, Check on Renegade Gym, Type workouts, Email/customer service, check all product page sites, sales reports, T-shirts, type up recipes, PO and bank run, etc.)
  • 12:30 p.m. Farmers market run
  • 1 p.m. Eat (3 cage-free, organic scrambled eggs)
  • 1:30-2:30 p.m. Bike to Muscle Beach to train (skin the cat, ring holds, ring chins, push ups, L-sits and sprints)
  • 2:30-3 p.m. Shoot any videos needed for the Renegade Inner Circle
  • 3 p.m. Check into the Renegade Inner Circle; read our Renegade Team Coaches updates and address any new members, questions and post
  • 3:30-4:30 p.m. Bike ride
  • 4:30-4:45 p.m. Snack (watermelon)
  • 4:45 -5:15 p.m. Daily mobility and flexibility drills, foam roll
  • 5:15 -5:30 p.m. Read a selection from A Year of Living Consciously and reflect
  • 5:30 p.m. Shower
  • 6:15 p.m. Dinner Prep
  • 7 p.m. Dinner and movie with my husband (6 oz Grass fed Bison NY Strip steak, organic Swiss chard, purple potatoes, squash blossoms and of course a dessert, chocolate protein pudding)
  • 9:30 p.m. Get into bed and read for 30-45 min (right now I’m reading The 4 –Hour Chef)

For more information, you can check out my website, or follow me here –  Twitter, Instagram, Pinterest.

jessiemundell-350x375Jessie Mundell

Fitness and lifestyle coach, pre and postnatal exercise specialist, recreational writer

  • 7am a.m. wake up, drink a glass of water, make tea.
  • 730-9 a.m. client strategy sessions/check-in calls, or answering online client emails.
  • 830 a.m. social media browsing and posting, review schedule for the day.
  • 9-11 a.m. work on articles, blog posts, client programs. (Some days I head to the gym during this time to teach postnatal group classes, do postnatal assessments, or have private clients.)
  • 11 a.m.  first meal – 2 eggs, 3 pieces of bacon, 1/4 avocado, 1/2 tomato.
  • 12-2 p.m. travel time to the gym and training time – BB reverse lunges, pull-ups, push press, KB swings, supine pallof press.
  • 2-7 p.m. private clients and group classes. Protein shake mixed in here at some point.
  • 730 p.m. home, prep dinner with my husband.
  • 8 p.m. dinner and relax time (1 bison sausage, 1/4 cup fried onions, 2 cups romaine, 1/2 tomato and 1 oz. goat cheese). Couple pieces of dark chocolate or a few bites of a sweet treat.
  • 10 p.m. shower, last check in on emails, gratitude journal, read.
  • 11 p.m. ights out!

Find out more about Jessie on her website, or follow her on Twitter

jillcoleman-350x375Jill Coleman 

Director of instructor training at Metabolic Effect, personal trainer, health and fitness coach, fitness model, former physique competitor.

  • 5 a.m. Wake-up
  • 5-8 a.m. Blog, update social media, return emails and answer online coaching questions all done over multiple cups of coffee
  • 8 a.m. 60-min leisure walk outside with my husband
  • 9 a.m. 20 min HIIT + 30-40 min body part split lift with my training partner, Tara
  • 10 a.m. Meal #1 – Always a protein shake: 1 scoop Vega Sport + 2 TB PB2, unsweetened almond milk, stevia to sweeten
  • 10-12 p.m. Relax, read and shower
  • 12-4 p.m. Hit the coffee shop for random online projects, writing my book and just vegging if I want. During this time I usually have a second coffee and either a protein bar or a slice of my homemade almond bread.
  • 4 p.m. Second leisure walk with Jade if we can fit it in
  • 5:30 p.m. Some nights I have a couple clients, other nights I just read and relax with a glass of Malbec 🙂
  • 7 p.m. Dinner, usually a Big-Ass-Salad (BAS) or lean protein + veggies. I hate cooking so we dine out or get take-out most nights
  • 8 p.m. Random internet work, 1 bowl of frozen raspberries w/ stevia sprinkled on top, Yogi Bedtime Tea
  • 9 p.m. In bed, and usually read for an hour

Note from Jill: I used to eat a lot more food when I was exercising like crazy, but now I honestly don’t have much of an appetite and I try to listen to my body and stay in tune with my hunger and cravings. When I’m craving, I might have a couple bites of dark chocolate or even a small sugar-free fro-yo. I do well on low-carb, higher fat in general. I try not to get too obsessed with my macros, cals, or whether I’m eating enough protein or veggies. I just do my best and let that be enough 🙂 I follow a 90% 100% of the time rule. No balls-out cheats or binges. I eat moderately all of the time.

Here is my website and I am on Twitter at and Facebook as well

About The Author: Molly Galbraith

Molly Galbraith, CSCS is co-founder and woman-in-charge at Girls Gone Strong, a global movement of 800,000+ folks passionate about women’s health, fitness, and empowerment. She’s also the creator of the The Girls Gone Strong Academy, home of the world’s top certifications for health and fitness pros who want to become a Certified Pre-& Postnatal Coach or a Certified Women’s Coaching Specialist.   The GGS Academy is revolutionizing women’s health and fitness by tackling critical (and often overlooked) topics like body image struggles, disordered eating, menopause, amenorrhea and menstrual cycle struggles, PCOS, endometriosis, osteoporosis, pre- and postnatal exercise, incontinence, diastasis recti, pelvic organ prolapse, postpartum recovery, and much more.   Learn more about Molly on her website and connect with her on Facebook, Instagram, and Twitter.