Fuel for the Week

Inevitably, what we eat is an integral part of fitness. And for both of us, it seems to be one of the hardest things to get right. Fuelling our bodies well to train and perform is vital to meeting all the fitness goals we’ve set.

Processed with VSCOcam with f2 preset   Mixing Cookies

Planning and preparation are what we have found to be most helpful strategies to keeping our eating on track throughout the week. For us, planning and food prep isn’t a super scientific process. We don’t get too caught up in the details.

Because we run a lot of miles, we know we need a healthy dose of carbs to keep us going, and protein to repair muscles and sustain us. We stick (mostly)  to the outside perimeter of the grocery store, avoid processed food where possible, and stock up with lots of fresh fruit and vegetables. Beyond that, we eat what we like and avoid restrictions. That might not be right for everybody, but based on our current activity level and lifestyle, it seems to work for us.


Sunday mornings usually involve a conversation over coffee about what we’ll eat the coming week and we throw together a rough meal plan. Some weeks, it doesn’t happen at all. If that’s the case, we usually pay for it throughout the week with added stress and find ourselves hangry a bit too often, which results in poor food choices. Depending on what else we have going on that week, sometimes we get started on preparing food for the week on Sunday.

We are what we repeatedly do.
Excellence, then, is not an act, but a habit.

First off, we make sure we’ve got our essentials ready to go for the week.

  • Breakfast: we have been eating the same thing almost every single morning for years. No joke. Neither of us gets sick of it and it’s easy to prepare and have ready to go.
    • The Keyko Breakfast: ½ cup plain greek yogurt, mixed berries, ½ cup homemade granola, 1 tbsp hemp hearts, and a splash of milk.


  • These healthy cookies are on heavy rotation in our house. These bad boys fuel early morning runs and HIIT classes. That’s right, we frequently grab cookies out of the freezer before the sun rises. They also satisfy an afternoon craving like nobody’s business.


This week, I’m working evening hours and Nick has numerous evening commitments. So, here’s what else we did on Sunday afternoon.

Here’s what else we plan to eat this week:

On February 14, 2015 River City Runners is holding a 24 hour treadmill challenge (we’re going all night long, baby). We’re endeavouring to run 500 kilometers in 24 hours and raise $10,000 for the Kids in Action Program. Learn how you can join us here.

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