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A Day in the Life of Amy Bondar

Ever wonder what your nutrition coach eats? Take a peak into my lifestyle and learn more about how I practice what I teach!

Living in Alignment With My Values

Every day I wake up dedicated to my highest values – my health, my family, and my business. My time, thoughts, energy, focus, money, and attention are always focused on these areas.

In this feature blog, I welcome you to journey with me as I walk you through my day to show you how I practice what I teach and live in integrity with what matters most to me in my life.

Starting My Day With What Matters Most: Family First

My family is my first priority of the day as I ensure my kids are nourished with whole colorful food, love, and encouragement as I get them off to school. I fill my body up with 1 liter of alkaline water with a drop or two of my favorite certified tested, therapeutic grade essential oils – lemon, grapefruit, lime or a metabolic blend, depending on what my body is feeling. My infused water ensures I am hydrating, detoxifying, energizing, and supporting healthy bowels to get my day started on the right path.

Soul Time in Nature With Bagel

Next up is walking my dog Bagel in nature. I ensure my cell phone is kept at home and this is my soul time. Spending time in nature and moving my body are high priorities. It is so important for me to fill myself up before I serve others. This is where I commune with myself in silence and the beauty and magnificence of nature envelops me. Whether I am in the woods, by the river or lakes and often with a mountain view, these walks are where I truly nourish my body, mind, and soul. After the walk, if time allows, I may add in a Barre class, a strength workout, or time in my infra-red sauna.

Hydration and Detox: My Morning Wellness Rituals

I usually have my first meal at 10am when my body is letting me know it is hungry. As I am now in perimenopause, I have found intermittent fasting very effective for keeping my blood sugars stable, insulin regulated, and my metabolic body supported. Again, I allow my body to guide me as to what it desires and my meals and food choices will change with the seasons.

Listening to My Body: Nourishing With Intuition

Currently, I enjoy my superfood smoothie where I add in collagen peptides for protein, joint, skin, hair and gut support along with adaptogens like medicinal mushrooms, ashwagandha, matcha, and maca to a base of high antioxidant fruits and essential fats. I love enhancing my diet with superfoods and high-vibrational foods to enhance my energy, immune system, support my endocrine system, and allow me to be resilient to day-to-day stress.

If it is not the superfood smoothie, I love an egg and veggie omelet (mushroom, zucchini, and greens) with some sliced avocado or grapefruit on the side. My third choice is an oatmeal rainbow bowl topped with chia, hemp seeds, blueberries, goji berries, and shredded unsweetened coconut. I always listen to my body and note what meal gives me the most energy, satisfaction, and satiation.

Supplement & Tea Rituals for Energy and Balance

I follow this meal with my regimen of supplements on days I am called to take them, and I always enjoy a high antioxidant, adrenal-supporting and metabolic-boosting tea such as Tulsi, Yerba Mate, Licorice, Pu-Erh, or a Green tea with a little raw honey.

Fulfilling Work: Guiding and Empowering Others

Now that I have filled myself up with all kinds of nourishment, it’s time to focus on work! Every day I support, inspire, educate, and guide my clients through one-on-one consultations, programs, speaking, writing, essential oil treatments, and coaching through the amazing YouAte App! My focus, energy, resiliency, and love for what I do is emitted out to whoever I am blessed to work with each day. My work fills me up and satisfies me immensely, that I often don't need or think about food again until 3pm, except for another liter of essential oil water throughout the afternoon.

Afternoon Fuel to Stay Grounded and Energized

And then it’s time to fuel up again before my family takes priority – kids, after-school snacks, lessons, homework, answering more emails, finishing up work, making dinner, and walking the dog. This time of day can be A LOT, so ensuring I fuel up mid-afternoon is really important, especially to prevent ‘off-path’ moments!

This is the time of day I enjoy homemade soup, leftovers from dinner, or a protein warmed up on the stove with a bunch of sautéed greens (wild salmon, bok choy, and Chinese greens or chicken or grass-fed beef with a green detox soup, squash soup, or mung bean soup). Sometimes I insert a mug of bone broth, mineral broth, or a trail mix bite to nourish my adrenals and give me some nutrient-dense high-energy fuel to keep going.

Dinner With Intention: Light, Nourishing & Satisfying

A lighter dinner by 6, focused on high-quality protein, essential fats, and vegetable fiber are the trifecta for my body. A colorful salad topped with avocado or olives and olive oil with poultry, bison, lamb, or grass-fed beef are my go-tos. I also love a one-pot meal (chicken and veggie curry), stir-fry, or meat sauce over spaghetti squash on colder fall and winter nights.

Evening Wind Down: Rest, Rituals, and Restoration

In the evening, I typically always enjoy 1–2 squares of 90% dark chocolate to nourish my soul and a cup of tea or elixir for a deep exhale. From 8pm on, there is no more phone, computer, or food – this marks the time to just slow down and prepare for relaxation and restoration so I can do it all again tomorrow!

Living in Integrity, Every Day

So there you have it, a peek into my life! This is how this coach nourishes her body, mind, and soul!

Yours in health & vitality,
Amy

Connect with Amy today to start nourishing your body, mind and soul.

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