Little known fact about Flywheel Atlanta instructor Fred Smith: he’s also an entrepreneur who’s building his own hotel brand. In other words, he’s a busy, on-the-go kind of guy. Involved with fitness since he was 15, Fred enjoys finding new ways to mix up both his workouts and diet. But he’s the first to admit that he’s not perfect. “I have my good times and my ‘bad’ times, but my new healthy habits have stuck for the past five months!” Read on for his favorite eats.
A TYPICAL DAY
I wake up at 5:00 AM, do some work, have breakfast, and then head to the gym to lift at around 8:00 AM. Recently, I’ve been on a prepared meal kick – I’m on the go a lot, so I don’t have time to cook! Not only does it save time, it prevents me from making unhealthy food choices during the week. I have a chef who helps prepare my meals, but there are new places popping up all over the country; I’ve heard great things about Snap Kitchen and MyFitFoods, which are designed with your goals in mind.
MY FOOD PHILOSOPHY
I believe it’s too hard to be active and cut carbohydrates. So I like to have balanced meals with a focus on portion control – this lets you have a wide variety of foods you like. However, I do avoid dairy, excess sugar, refined grains, and trans fats.
MY FIVE KITCHEN STAPLES
- Water: Staying hydrated is very important and helps you stay full longer.
- Prepped Meals: They’re typically a whole grains, vegetables, and lean protein like salmon.
- Fruit: I love red berries and blackberries!
- Turkey: I go for Applegate Farms Sliced Turkey Breast.
I’ll make an egg white omelet with peppers, tomatoes, and spinach. On the side, I’ll fry a couple slices of turkey breast for some added protein.
Nothing special here: My go-to meal is two or three grilled chicken breasts. I’ll use jerk seasoning (my family is Jamaican!) and top it with onions and peppers. On the side, I’ll have a healthy grain like quinoa or brown rice, plus a vitamin-packed vegetable like asparagus or broccoli.
SNACKS THAT SATISFY
I eat a meal every 3-4 hours, but if I find myself hungry in between, I’ll grab a small bag of trail mix or a Kind Bar to hold me over. If I’m home, I’ll have an avocado. They’re great any time of day!
STAYING ON TRACK
I’ve been able to stick to a healthy eating plan because I have a friend who keeps me accountable… and who I wouldn’t want to disappoint. Knowing that I have to “report to” someone else is the extra motivation I need. Every night, I report my progress with either a thumbs up (good day) or thumbs down (bad day). Works like a charm!
Here’s a sample of 3 days of prepped meals:
MY GUILTY PLEASURE
Nuts! Peanuts, walnuts, cashews, pistachios, pecans, and almonds – you name it. The one thing I love even more than nuts is trail mix. Seriously, I can eat an entire bag – big or small – in one sitting.
MORE ON THE FLY BLOG
FLY, SELFIE, REPEAT
Kelly Roberts, the funny-girl behind the Run, Selfie, Repeat blog is known for posting up a storm; sharing her stats, struggles and sweaty selfies from her runs, and most recently, her cross-training rides at Flywheel. But she wasn’t always known as the “athletic-type.” To help her celebrate her one-year FLY-versary and upcoming Berlin and NYC Marathons, the self-proclaimed “FLY-addict” shares a hilariously honest list of 8 key learning’s from losing 75 pounds, overcoming grief, and turning up the Torq. Click here.
WHAT TO EAT TO GET SIX-PACK ABS
They say abs are made in the kitchen – so we asked instructor (and owner of out of-this-world six-pack abs) Kara Bocchi to share what she eats to keep her core in shape, and how to keep them activated on the bike. Click here.
SIX FLYWHEEL INSTRUCTORS LET US INTO THEIR FITNESS CLOSETS
Functional, comfy, and stylish enough to wear for work and play, workout threads have come a long way. But that’s not all Flywheel instructors stockpile in their fitness closets. From designer leggings to microphone sponge balls (seriously), we got the scoop on over 50 items they love. Click here to see.
KEEP IT SOCIAL
Follow Flywheel here on Facebook.
Follow Flywheel here on Twitter.