{"id":143435,"date":"2023-11-17T03:30:27","date_gmt":"2023-11-17T03:30:27","guid":{"rendered":"https:\/\/celebrity-hub.com\/?p=143435"},"modified":"2023-11-17T03:30:27","modified_gmt":"2023-11-17T03:30:27","slug":"im-a-personal-trainer-and-this-is-what-i-eat-in-a-day","status":"publish","type":"post","link":"https:\/\/celebrity-hub.com\/lifestyle\/im-a-personal-trainer-and-this-is-what-i-eat-in-a-day\/","title":{"rendered":"I&apos;m a personal trainer and this is what I eat in a day"},"content":{"rendered":"<h1>This is everything I eat in a day as a personal trainer &#8211; and the six very simple rules that transformed my body to the best it&#8217;s ever been\u00a0<\/h1>\n<ul>\n<li><span>Fitness coach Rachel Dillon\u00a0<\/span>said she eats all foods in moderation<\/li>\n<li>She also revealed her six rules to stay healthy\u00a0<\/li>\n<li><span>READ MORE:\u00a0I&#8217;m a nutritionist and here&#8217;s how to eat healthy on a budget<\/span><\/li>\n<\/ul>\n<p>An Australian fitness coach has revealed exactly what she eats in a day to keep her feeling full on a low-calorie diet &#8211; and the\u00a0six rules she follows to maintain her enviable figure including doing less cardio exercises and taking more rest days.<\/p>\n<p>Rachel Dillon, from Queensland, has abandoned the &#8216;all or nothing approach&#8217; to her health she adopted eight years ago while preparing for fitness competitions which she described as &#8216;unsustainable&#8217;.<\/p>\n<p>The professional shared that ensuring she has high volume of low-density foods, lots of fibre, and non-starchy vegetables is the key to eating right.<\/p>\n<p>Rachel finds herself repeating several of her favourite recipes on a daily basis, including egg-white omelettes, tuna rice bowls, and cups of berries.<\/p>\n<p>&#8216;Choosing foods that are high in volume (size) and lower in calories can help to eat more for less,&#8217; she revealed in a post.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/01\/15\/22\/66602995-11638293-image-a-6_1673822428170.jpg\" height=\"793\" width=\"634\"><\/p>\n<p>Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles.\u00a0She also takes more rest days and does less cardio exercise<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/23\/77864665-12755897-The_personal_trainer_enjoys_an_egg_white_omelette_with_ham_zucch-a-1_1700176713279.jpg\" height=\"796\" width=\"634\"><\/p>\n<p>The personal trainer enjoys an egg-white omelette with ham, zucchini, tomato, and capsicum in the mornings, often pairing the dish with a quarter avocado and one toasted bagel<\/p>\n<p>On a typical day, Rachel eats around 1,800-2000 calories.<\/p>\n<p>These comprise plenty of protein, complex carbohydrates, leafy green vegetables, and high-fibre foods.<\/p>\n<p>Rachel said, &#8216;Fibre is your best friend. Foods high in fibre can help to keep you feeling fuller for longer and having a variety can optimise your gut health. These include fruits, vegetables, brown rice, chia seeds, and beans.&#8217;\u00a0<\/p>\n<p>The personal trainer enjoys an egg-white omelette with ham, zucchini, tomato, and capsicum in the mornings, often pairing the dish with a quarter avocado and one toasted bagel.<\/p>\n<p>One of the professional&#8217;s favourite meals is a healthy tuna rice bowl &#8211; complete with lettuce, rocket, bean sprouts, tomato, and cucumber.<\/p>\n<p>She also swears by dark chocolate drizzled over pop corn, or raspberries and blueberries as treats.<\/p>\n<h3>Rachel Dillon&#8217;s day on a plate<\/h3>\n<p><span>* BREAKFAST:<\/span>\u00a0egg-white omelette with ham, zucchini, tomato, and capsicum in the mornings. Pair the dish with a quarter avocado and one toasted bagel<\/p>\n<p><span>* MORNING SNACK:<\/span> pop corn drizzled with dark chocolate\u00a0<\/p>\n<p><span>* LUNCH:<\/span>\u00a0healthy tuna rice bowl with lettuce, rocket, bean sprouts, tomato, and cucumber<\/p>\n<p><span>* AFTERNOON SNACK: <\/span>raspberries and blueberries\u00a0<\/p>\n<p><span>* DINNER:<\/span> Greek chicken in souvlaki bread with lettuce and tzatziki. She also recommends pairing the meal with air fried potato and olive oil<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/23\/77864673-12755897-One_of_the_professional_s_favourite_meals_is_a_healthy_tuna_rice-a-2_1700176713786.jpg\" height=\"796\" width=\"634\"><\/p>\n<p>One of the professional&#8217;s favourite meals is a healthy tuna rice bowl &#8211; complete with lettuce, rocket, bean sprouts, tomato, and cucumber<\/p>\n<p>Her third piece of advice was to include as many non-starchy vegetables in your diet as possible.\u00a0<\/p>\n<p>&#8216;This is my number one tip for a multitude of reasons,&#8217; she said. &#8216;They are high in fibre, great for gut health, loaded with micronutrients and ultimately help keep you feeling full and satisfied.&#8217;<\/p>\n<p>&#8216;I love bulking up my meals with veggies such as zucchini, capsicum, spinach, broccoli and tomatoes,&#8217; she added.<\/p>\n<p>One of the fitness trainer&#8217;s go-to dinner meals is a Greek chicken in souvlaki bread with lettuce and tzatziki. She also recommends pairing the meal with air fried potato and olive oil.<\/p>\n<p>When Rachel is craving something sweet, she opts for apples covered in Greek yoghurt, honey, and cinnamon for a balanced but delicious dessert.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/21\/77864671-12755897-Rachel_finds_herself_repeating_several_of_her_favourite_recipes_-a-39_1700168854238.jpg\" height=\"794\" width=\"634\"><\/p>\n<p>Rachel finds herself repeating several of her favourite recipes on a daily basis, including egg-white omelettes, tuna rice bowls, and berries<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/21\/77864675-12755897-Rachel_swears_by_dark_chocolate_drizzled_over_pop_corn_or_raspbe-a-40_1700168854492.jpg\" height=\"384\" width=\"306\"><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/21\/77864677-12755897-When_Rachel_is_craving_something_sweet_she_opts_for_apples_with_-a-35_1700168853400.jpg\" height=\"384\" width=\"306\"><\/p>\n<p>When Rachel is craving something sweet, she opts for apples covered in Greek yoghurt, honey, and cinnamon for a balanced but delicious dessert<\/p>\n<p>In a post to Instagram, Rachel previously shared a before-and-after photo showing how her body has changed since 2015 to now when she is &#8216;kinder&#8217; to herself in her diet and exercise routine.\u00a0<\/p>\n<h3>Fitness coach Rachel Dillon&#8217;s six rules for staying healthy\u00a0<\/h3>\n<p>&#8216;I don&#8217;t love one photo more than the other. I love myself and where I was in my journey in both of these photos,&#8217;\u00a0she wrote.<\/p>\n<p>&#8216;However I have evolved and I am so proud of how far I have come both physically and mentally.&#8217; \u00a0<\/p>\n<p>Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles.\u00a0<\/p>\n<p>She also takes more rest days, does less cardio exercise and said she embraces her body and loves her strength.<\/p>\n<p>&#8216;Most of all I&#8217;ve never been kinder to myself and can say I have completely accepted that this is a LIFELONG journey and to love the ride!&#8217; she said.\u00a0<\/p>\n<p>In 2015 when the first photo was taken, Rachel was preparing for her first ever fitness competition and said she went to some extreme lengths to stay fit.<\/p>\n<p>&#8216;I was 100 per cent guilty of following the ALL OR NOTHING approach. Honestly it&#8217;s pretty horrible when I reflect back on some of the extremes I used to go to,&#8217; she confessed.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/23\/66603037-12755897-Before_and_after_Fitness_coach_Rachell_Dillon_pictured_admitted_-a-3_1700176713878.jpg\" height=\"796\" width=\"634\"><\/p>\n<p>Before and after: Fitness coach Rachell Dillon (pictured) admitted to following &#8216;extreme&#8217; diets eight years ago and shared the rules she now follows to maintain her physique <\/p>\n<p>She said she would eat &#8216;cooked plain fish&#8217; every day for breakfast before starting work at 5am.<\/p>\n<p>&#8216;Honestly everything about my first comp prep was excessive, but because I was new and uneducated, I didn&#8217;t question it. I followed EVERYTHING to the tee,&#8217; Rachel explained.\u00a0\u00a0<\/p>\n<p>&#8216;Did I see great results? Well sure, but was it in any way sustainable? Definitely not.&#8217;\u00a0<\/p>\n<p>In the years since, Rachel said she had worked on developing a lifestyle she enjoyed while achieving her fitness goals.\u00a0<\/p>\n<p>&#8216;I too didn&#8217;t really think it was possible, but the more I learnt and the more I trialled, the closer I was to finding what worked best for me and my ideal lifestyle,&#8217; she said.<\/p>\n<p>&#8216;Eight years on, five comp preps later and I am proud to say I am constantly enjoying and refining the lifestyle I am living day to day and could not be happier.&#8217;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/21\/64175647-12755897-She_said_non_starchy_foods_like_tomatoes_spinach_and_broccolini_-a-37_1700168853998.jpg\" height=\"795\" width=\"634\"><\/p>\n<p>She said non-starchy foods like tomatoes, spinach and broccolini are free to add to your diet and don&#8217;t need to be counted in your calorie intake<\/p>\n<h3>READ MORE: This is why you should never bother with &#8216;cheat days&#8217; if you&#8217;re trying to lose weight<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.dailymail.co.uk\/1s\/2023\/11\/16\/21\/69271773-12755897-image-a-38_1700168854060.jpg\" height=\"965\" width=\"586\"><\/p>\n<p>Source: <a href=\"https:\/\/www.dailymail.co.uk\/femail\/health\/article-12755897\/rachel-dillon-queensland-personal-trainer-fitness-diet-tips-health-hacks.html\" target=\"_blank\" rel=\"noopener\">Read Full Article<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is everything I eat in a day as a personal trainer &#8211; and the six very simple rules that transformed my body to the best it&#8217;s ever been\u00a0 Fitness coach Rachel Dillon\u00a0said she eats all foods in moderation She also revealed her six rules to stay healthy\u00a0 READ MORE:\u00a0I&#8217;m a nutritionist and here&#8217;s how [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":143434,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>I&amp;apos;m a personal trainer and this is what I eat in a day - Celebrity-hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/celebrity-hub.com\/lifestyle\/im-a-personal-trainer-and-this-is-what-i-eat-in-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"I&amp;apos;m a personal trainer and this is what I eat in a day - Celebrity-hub\" \/>\n<meta property=\"og:description\" content=\"This is everything I eat in a day as a personal trainer &#8211; 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