REgular Calorie

Food and Workout Guidelines

Regular-Calorie Day guidelines

  • Eat Carbs, Proteins and Fats, and Fiber with Every Meal. 
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats
  • Liquid meals: 2 hand bowls of fibrous veggies (Spinach, Swiss Chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½ -1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil)

 Regular-Calorie Day foods

  • Fibrous Vegetables: 2 to 4 handfuls
  • Clean Protein: 1 palm-size portion for women, 1-2 palm-size portions for men
  • Starchy Carbs & Fruits: 1 handful for women, 1-2 handfuls for men
  • Fit Fats: ½ shot glass (1 ½ Tbsp.) for oils & butter- for nuts & seeds 1 thumb-size serving for women, 2 thumb-size servings for men

Regular Calorie Workout: Long or Easy Run

Your will do your long or easy run on regular calorie days. If the regular calorie day falls during the week, do an easy run. If the regular calorie day falls on a weekend, do a long run. Be sure to only do 1 long run per week. 

OPTION 1: Weekday EAsy Run and Strength Training

Dynamic Warm-up

  1. Forward Lunge (add side twist toward front leg)
  2. Diagonal Forward Lunge
  3. Lateral Lunge
  4. Diagonal Backwards Lunge
  5. Backwards Lunge

30-60 minute Easy Run: Slow, comfortable miles that make up 50-75% of your weekly mileage. Easy runs help make your aerobic system stronger, which is the system your body uses for up to 99% of your race. (Anaerobic is used for the remainder.)

To put it simply, you inhale, your body’s aerobic system uses that oxygen to power your muscles, and you exhale. The stronger your aerobic system, the better your body uses oxygen to power your muscles, and the stronger you become!

Contrary to belief, running your easy runs fast will NOT make you faster. It will actually diminish your aerobic development, increasing your chances of overtraining and injury. To get fast, you must run slow!! 

Total Body Kettle-bell Workout:

  1. Kettlebell Push Press
  2. Kettlebell Halo
  3. Kettlebell row
  4. Kettlebell Overhead Press
  5. Kettlebell Clean and press
  6. Kettlebell Windmill
  7. Kettlebell Clean 
  8. Kettlebell Goblet Squat
  9. Kettlebell Plie Squa



OPTION 2: Weekend Long Run + Flexibility Work

Dynamic Warm-up

  1. Forward Lunge (add side twist toward front leg)
  2. Diagonal Forward Lunge
  3. Lateral Lunge
  4. Diagonal Backwards Lunge
  5. Backwards Lunge

Long Run: Probably the most important run on your schedule. Long runs are meant to be run at an easy intensity to build your aerobic endurance. For now, your long run should be 2-3 minutes slower than your per mile 5k race pace. So if right now you could run a 5k in 33:45, your race pace would be 11 min pace. So, your long run pace should be 13-15 minutes per mile. 

Flexibility Cool Down: The flexibility cool down is perfect for busy runners who need to add flexibility and become more athletic. This routine will improve your dynamic strength and athleticism and help you recover for you next workout. This workout can also serve as a great warm-up before hard track sessions and easy runs, especially if you’re a runner who struggles to get going the first few intervals or miles. 

  1. Scorpions x 10 each leg
  2. Hurdle Rolls x 10 each leg
  3. Iron cross x 10 each leg
  4. Hurdle Hip Rolls x 5 forward and back each leg
  5. Linear Leg Swings x 10 each leg
  6. Lateral leg swings x 10 each leg