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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!

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 to what matters most to me in my life. 

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.

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.

And then it's time to eat! 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. 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, to 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. 

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. 

Now that I have filled myself up with all kinds of nourishment it’s time to focus on work! Everyday 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.

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 sauteed 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 trail mix bite to nourish my adrenals and give me some nutrient-dense high energy fuel to keep going.

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-feed 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.

In the evening, I typically always enjoy 1-2 squares 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, no more food and this marks the time to just slow down and prepare for relaxation and restoration so I can do it all again tomorrow!

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,


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

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