Week 2 – The DAOFitlife Meal and Exercise Plan
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Week 2 – The DAOFitlife Meal and Exercise Plan

On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download the templates and customize them for your own meals and workouts. And I have a rolling update of my fast and simple recipes HERE. This week, I feature the Ezekiel BLT and my Zoodle recipes.

Note that I also endorse intermittent fasting, including the 5:2 method, which I describe here. I overnight fast on a case-by-case basis, meaning I usually eat my first meal at 11-1130am. What drives this approach is the concentration I gain by not focusing on food for the first half of the day. I get 90 percent of my work done during the day before noon. I can concentrate better and feel lighter in the earlier part of the day fueled by lots of water and a high-octane drink like a matcha latte infused with coconut or MCT oil (you can access that in the recipes).

Tips of the week

  1. Don’t ignore your back when strength training. Focus one body workout a week on hamstrings, upper back, and lats. See my guide to strength training for more exercises and tips.
  2. Think high volume, low calorie foods, like apples, cucumbers, berries, and plain yogurt for snacks. Look for yogurt with no added sugar, like 365 greek yogurt. Also lean towards full-fat dairy like milks and yogurts, because otherwise you lose all of the health benefits. Greek yogurt is a natural and excellent source of probiotic and protein, as is cottage cheese. If you are non-dairy/vegan, there are almond milk yogurt varieties by brands like Almond Breeze, Kite Hill and Silk.
  3. Drink at least 2 liters a day, and 24 ounces in the morning before you have coffee. (Make coffee the reward). This ensures you have a “jump” on being hydrated before you get busy and forget to drink water.

DAOFitlife Meal Plan – Week 2

Customizable DAOFitLife Meal Plan on Google Sheets

Customizable DAOFitlife Meal Plan and Grocery List Links

DAOFitlife Exercise Plan – Week 2

Customizable DAOFitlife Exercise Plan on Google Sheets

Exercise Template Links

Meal Plan Update

I was asked what creamers are good to use in coffee for people who can’t drink it black – especially for intermittent fasting. As my article on that explains, an effective overnight fast can include coffee but not most creamers. I know, I can’t drink black coffee either. Plus, as I explain in my article on supplements, some supplements are fat soluble so I need at least a little bit of fat to be able to take them. One great option that provides that creaminess and is healthy and doesn’t break your fast is PICNIK collagen creamer. If you don’t like or can’t access that one, this article lists 14 other kinds. I also like these powder keto creamers by 5 sparrows which come in flavors like white chocolate and salted caramel – something you can also take in your carry-on, which comes in handy on the road when you need coffee and aren’t sure of the creamer situation.

Another item you will see on the menu this week is Miracle Noodle. I am a huge Asian Noodle type of person – Soba, Lo Mein, Pad Thai, Singapore Style. It’s my ultimate comfort food. I discovered a healthier alternative where you can eat a big old bowl for less than 200 calories – Miracle Noodle. This uses shirataki noodles, which are made with konjac root. This brand then adds the flavors and sells them in pouches. Flavors include Pad Thai, Japanese Soba, and Tom Yum. I often add my own protein and veggies, including broccoli, mushroom, and spring onion. Then I usually top with a protein like grilled chicken or shrimp. Top that off with coconut aminos and some Sriracha and you have a big comforting bowl of noodles!

Intermittent fasting

If you are curious about intermittent fasting, there is more info about intermittent fasting and its benefits in my post below. I have been doing some more overnight fasts, because I feel more energized at work in the morning and during the day if I am not weighed down by a heavy meal.

I do a combination of overnight fasting and the 5:2 approach, which are both described in the article.

You can also find related info about the keto diet here:

Exercise Plan Update

A comprehensive formula- LISS + HIIT + STRENGTH = FIT!

I follow an exercise regime based on steady state cardio 5 days a week, and high intensity interval training twice a week, strength training twice a week, and precision training (yoga, Pilates or barre) twice a week. The formula I follow for working out is as follows:

  • 2 HIIT training sessions a week 
  • 45 min of steady state cardio(LISS OR MISS) 5 times a week
  • 2 resistance training sessions twice a week
  • 2 precision training sessions a week
  • 1 complete rest day

Note that my steady state cardio is done while on work calls; therefore during the week, my net time spent working out daily is 20-30 minutes. 

My strength training guide can be found here:

Sunday is my rest day because in my experience, the gym is busier on the weekends! Even with gyms and crowded spaces temporarily out of the equation, Sunday’s the day, because it is truly a day of rest – from work, stress, and for my body. You should take at least one full rest day a week, to allow the body to reset and process all the stress you put it under from work and working out. Rest also means rest from work. We are not robots – we can’t work 24/7.

For my yoga classes, I will be doing the detox series on the Alo Yoga app, which included a cardio-based and a strength-training based class. I also am making a yoga bodyweight training class my second day of strength training. Yoga is very chameleon-like; it can be restorative, a cardio workout, or a great type of strength bodyweight training. Even if you don’t do it as a stand-alone workout, you should incorporate some flow and some of the core work into strength training routines.

You cab read a review of Alo and other yoga apps in this post:

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