Episode 14: My Morning Routine and A Full Day of Eating, Training, Movement & Macros

In this episode, I'm chatting all about my morning routine and what a typical day of eating and training looks like.

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 

GIVEAWAY for today’s episode is brought to you by Redmond Life!

3 winners will EACH receive the Rachel Gregory Redmond Bundle. This bundle includes a 16 oz. package of Redmond Real Salt, mini salt shakers, one bottle of charcoal cucumber clay mask, and one bentonite clay mask.

To enter:

• Subscribe to the MetFlex & Chill podcast
• Leave a rating and a review mentioning something you learned or took away from this episode.
• *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!

Episode Top Takeaways:

• Your morning routine will make or break your day.
• Having a coach that keeps you accountable is a huge piece of the puzzle when it comes to building (and maintaining) habits -- such as creating and sticking to a solid morning routine.
• If you want to make big improvements, you have to set aside time every single day to LEARN!
• Macros change based on your goals and YOU as an individual. 

Show Notes:

• [1:00] Today’s Giveaway: Rachel Gregory Redmond Bundle
• [4:00] MetFlex and Chill with Dr. Ken Berry: Lies My Doctor Told Me
• [5:30] First question: What is your morning routine?
• [7:00] Rachel’s coffee of choice: Purity Coffee
• [8:00] How to maximize the scale as a tool, blog post 
• [12:00] Rachel’s current coffee concoction of choice 
• [13:00] Brendon Burchard’s High-Performance Planner and the Five Minute Journal
• [14:00] Read two different types of books, currently The ONE Thing by Gary Keller and The Hungry Brain by Dr. Stephen Guyenet 
• [16:00] Fill out accountability tracker, with routines and biofeedback markers
• [22:00] Why morning routine is--and should be--the best part of the day
• [23:00] Second question: What is a typical day of eating and training like for you? What is your macro split?
• [23:20] Keto For Women as one tool to use when you’re in a fat-loss or “cut” phase 
• [24:00] Helpful ideas for at-home lifting program 
• [25:00] Lifting and cardio/conditioning training 
• [28:00] A normal day’s routine outside of quarantine, with some fun keto-friendly dessert hacks 
• [29:00] Baseline Nutrition
• [30:30] Exercise routine and weekly splits. Preworkout nutrition tips
• [32:00] Afternoon snack - followed by an afternoon walk before dinner!
• [33:00] If you want to make big improvements, you have to be learning every day
• [33:30] Protein Ice Cream!!
• [34:30] MetFlex and Chill allows a little Netflix, and other TV
• [36:30] Blue light blocking glasses and winding down for the evening 
• [38:30] The importance of having a coach, and how to apply for one-on-one coaching

THINGS MENTIONED IN THIS EPISODE:

• Get 20% off and free shipping on first order of Purity Coffee with code "METFLEXLIFE"
• [BLOG] The Scale Doesn’t Always Matter...But Sometimes It Does
• Join the waiting list for the Keto For Women Program
• Shifting Goals and Mindset Solo Episode
• Download your FREE Hunger Hacks EBook
• Pre-Workout Nutrition Solo Episode

---

Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).