Fitness instructor Nejia Bejaoui gives us an insight into how her day shapes up on a plate.
Having studied Health and Fitness in the National Training Centre, three years ago, Nejia turned her passions into her business and opened up ‘Total TRX’ in two locations in Dublin West.
As she is busy coaching clients from dusk to dawn, it’s important that she eats a nutritious and energising diet.
Here, Nejia tells us what her average day on a plate looks like.
“The goal is to eat little but often,” she says. “Portion control is also key - don't let your body starve.”
"If you’re training, it’s important that your food will compliment tough workouts."
“I eat small amounts every 3 hours,” Nejia states. “I tend to keep my meals fairly simple. My grandmother taught me how to cook and told me never to over complicate things. That said I'm a big one for experimenting. On quiet days or when I'm not training clients I spend most of my time in the kitchen.”
First things first, Nejia prepares a cup of lukewarm water with the juice of a freshly squeezed lemon.
“This is great to detox the intestines, and I follow it by taking BCAA's (Branch Chain Amino Acids) pre training , and a black coffee.”
After coaching her early risers, Nejia will go home to prepare breakfast.
“Usually two boiled eggs mashed in a cup with a teaspoon of coconut oil and half an avocado. I follow this with a bowl of porridge made with coconut milk, and add mixed seeds and teaspoon of cleantella.”
“Post training days I have steak, avocado and a poached egg. Or else, an egg muffins, banana eggs pancakes or a superfood smoothie.”
For lunch, Nejia will opt for a mix of satiating protein, low GI carbs and vegetables.
“Roast chicken breasts, a handful of broccoli and a handful of brown rice. But sometimes it’ll be an omelette or frittata for convenience.”
Nejia’s go to dinners incorporate real, wholesome food and starchy vegetables.
“It’ll either be a fillet steak with broccoli and sweet potato. Chilli mince with baked sweet potato, black bean turkey burgers with spinach and feta, or roasted sweet potato wedges and broccoli,” she says.
When it comes to snacks, she opts for rice cakes with peanut butter and banana, frozen yogurt with cleantella or homemade 'clean treats'.
“Sometimes I have homemade brown bread with peanut butter and poached eggs - don't knock it until you try it,” she laughs. “On other days it’s a simple turkey wrap - as I run a busy work life I love this one as I just grab some turkey breast slices and fill them with spinach, avocado and tomatoes.”
“Finally, supplements wise, I usually take magnesium citrate, fish oils and always drink two to three litres of water every day.”
Nejia is the proprietor of Total TRX in Clondalkin and Park West.
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