Trying to get on a good weekly schedule with your health and fitness? Let me show you my typical weekly food and exercise schedule, what snacks I eat, when I eat throughout the day, and what I do for my workouts.

I’m going to show you my weekly food and exercise schedule

I’ve had a lot of questions lately about my exercise schedule and also what I typically eat in a day. So today I’m breaking it all down for you in a very simple week-long chart!

This chart is more of an example chart, not a fully specific week. And besides my dinner menu, every week looks about the exact same.

Some healthy, filling snacks options

I’m a creature of habit, so I find a good snack and stick to it almost daily for a few months. The snacks below are the ones I have been eating lately, but I have a whole post HERE about SOME GREAT HEALTHY SNACKS.

My current snack choices:

  • Pink lady apples and almond butter. PINK LADY APPLES are my very favorite kind of apple. They’re available pretty much year round, and have a very crisp, sweet flavor. I eat them by themselves, or dip them in ALMOND BUTTER if I’m feeling a little more hungry at snack time.

  • Popcorn and dried berries. SKINNY POP is one of my go-to snacks. I love it because you can have 3-4 cups for under 150 calories! I would really love to eat them with chocolate chips, but DRIED BERRIES AND CRAISINS are pretty good too.

Check out a bunch of other snack options here

I share our weekly meal plans, where you can find all these dinner recipes, RIGHT HERE!

Some healthy, filling snacks options

I’m a creature of habit, so I find a good snack and stick to it almost daily for a few months. The snacks below are the ones I have been eating lately, but I have a whole post HERE about SOME GREAT HEALTHY SNACKS.

My current snack choices:

  • Pink lady apples and almond butter. PINK LADY APPLES are my very favorite kind of apple. They’re available pretty much year round, and have a very crisp, sweet flavor. I eat them by themselves, or dip them in ALMOND BUTTER if I’m feeling a little more hungry at snack time.

  • Popcorn and dried berries. SKINNY POP is one of my go-to snacks. I love it because you can have 3-4 cups for under 150 calories! I would really love to eat them with chocolate chips, but DRIED BERRIES AND CRAISINS are pretty good too.

Check out a bunch of other snack options here

Some resources for strength training at home and running

I’ve written a ton of posts on the BBG program I’ve been using for 2 1/2 years, and also some posts about running.

Posts I’ve written about BBG

Posts I’ve written about running

Let’s talk about intermittent fasting for a quick second.

I’ve been intermittent fasting for the last six or eight months, and I’m planning to do a dedicated blog post about it.

But basically, with intermittent fasting, you set hours during the day when you eat and you don’t eat. My eating hours are 11:00am – 7:00pm.

I eat a large salad with lots of veggies and protein at 11:00, then eat a snack when my kids get home from school around 3:30, and then eat a normal portion of dinner.

Some notes about my eating habits:

  • I don’t eat before I exercise, ever. I only take half of a pre-workout packet.
  • I drink about 70-80 oz. of water everyday
  • I eat the same thing my family eats for dinner
  • I don’t count calories
  • I don’t cut out any major food groups – I eat carbs, dairy, red meat, etc.
  • I eat dessert twice a week only, usually on Saturday and Sunday.
  • I do a full 2-meal fast every Sunday. My church asks members to do a 2-meal fast once per month, but Philip and I started doing it every week about 2 years ago and it’s both a spiritual boost and physical reboot every week. (Here’s an article about our church’s religious monthly fast)

If you have other questions, leave me a comment!

You might also like: 

My Weekly Food and Exercise Schedule

step ups at home with the bbg sweat app

Trying to get on a good weekly schedule with your health and fitness? Let me show you my typical weekly food and exercise schedule, what snacks I eat, when I eat throughout the day, and what I do for my workouts.

 

I’m going to show you my weekly food and exercise schedule

I’ve had a lot of questions lately about my exercise schedule and also what I typically eat in a day. So today I’m breaking it all down for you in a very simple week-long chart!

This chart is more of an example chart, not a fully specific week. And besides my dinner menu, every week looks about the exact same.

chart with exercise schedule and daily meals
mom and son in the kitchen with healthy snacks on a cutting board

Some healthy, filling snacks options

I’m a creature of habit, so I find a good snack and stick to it almost daily for a few months. The snacks below are the ones I have been eating lately, but I have a whole post HERE about SOME GREAT HEALTHY SNACKS.

 

My current snack choices:

 

 

  • Pink lady apples and almond butter. PINK LADY APPLES are my very favorite kind of apple. They’re available pretty much year round, and have a very crisp, sweet flavor. I eat them by themselves, or dip them in ALMOND BUTTER if I’m feeling a little more hungry at snack time.

 

 

  • Popcorn and dried berries. SKINNY POP is one of my go-to snacks. I love it because you can have 3-4 cups for under 150 calories! I would really love to eat them with chocolate chips, but DRIED BERRIES AND CRAISINS are pretty good too.

 

 

Check out a bunch of other snack options here

running in green puffer jacket

Some resources for strength training at home and running

I’ve written a ton of posts on the BBG program I’ve been using for 2 1/2 years, and also some posts about running.

Posts I’ve written about BBG

Posts I’ve written about running

on the counter with green salad

Let’s talk about intermittent fasting for a quick second.

I’ve been intermittent fasting for the last six or eight months, and I’m planning to do a dedicated blog post about it.

But basically, with intermittent fasting, you set hours during the day when you eat and you don’t eat. My eating hours are 11:00am – 7:00pm.

I eat a large salad with lots of veggies and protein at 11:00, then eat a snack when my kids get home from school around 3:30, and then eat a normal portion of dinner.

Some notes about my eating habits:

  • I don’t eat before I exercise, ever. I only take half of a pre-workout packet.
  • I drink about 70-80 oz. of water everyday
  • I eat the same thing my family eats for dinner
  • I don’t count calories
  • I don’t cut out any major food groups – I eat carbs, dairy, red meat, etc.
  • I eat dessert twice a week only, usually on Saturday and Sunday.
  • I do a full 2-meal fast every Sunday. My church asks members to do a 2-meal fast once per month, but Philip and I started doing it every week about 2 years ago and it’s both a spiritual boost and physical reboot every week. (Here’s an article about our church’s religious monthly fast)

 

If you have other questions, leave me a comment!

 

You might also like: 

 

6 Comments

  1. Anna says:

    Thanks for sharing this! Unrelated, but could you share where your coffee table is from? I love it! My husband and I also do intermittent fasting and it has truly made a difference for us. Not eating after 7PM cut down on our calorie intake tremendously since we can’t late night snack! But we still treat ourselves when we want on the weekends during our eating times.

  2. Debbie says:

    Great info. Thank you for sharing. Do you have books you would recommend on intermittent fasting?

  3. Breanne Dufresne says:

    Hi Merrick!

    I love this information and I already do many of the things you talk about here. My question is what do you feed your kiddos on Sunday while you are fasting for two meals? I assume they eat normally.

  4. Lupita Kyle says:

    Do you still Workout at 5:30? I’ve been wanting to try INTERMITTENT fasting but i am wondering when Is the beSt time to fit my workout!

  5. Amanda says:

    Great list of exercises, as always. I have been reading your blog for a long time and I think that you just look great thanks to constant training and nutrition. Tell me, do you take any supplements or perhaps pills for weight loss, do you have experience with them? I read in an article about https://ahealthyjuicer.com/phen24-review/ and I think it looks very attractive. How about combining sports with these supplements?

  6. James Hebrew says:

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