Day on a plate and exercise regimes with Kahili Blundell
A UFC Octagon girl, nutritionist and personal trainer, Kahili Blundell is one of those health and wellness influencers that is truly inspiring change when it comes to eating and exercise habits. With a figure delivering some serious #bodygoals and a new role as Fitness Expert + Client Services at Eat Fit Food, we were inspired to track Kahili down to talk everything from what she eats in a day to her top health rules to what a regular exercise week in her life looks like.
What does a typical day on a plate look like for you?
As I live quite a busy lifestyle, my Monday to Friday tends to follow a bit of a routine. I start the day by drinking 1 litre of water followed by a greens sachet with coconut water. This allows my digestive tract to start moving and get ready for the day ahead. Breakfast is either eggs or oats around 9am and an Eat Fit Food meal for lunch. I am a foodie and because I don’t necessarily have time to cook during the week, Eat Fit food really does satisfy my “foodie” appetite because the meals are so delicious and full of flavour. As for dinner, I tend to keep it simple and easy with a protein and veg style dinner. I am a “meal prepper” so I like to plan my meals during the week the best I can. I am an avid believer that preparation is the key. Although when the weekends arrive, I love to get creative in the kitchen or explore the latest trendy cafés. Food is my vice, so on the weekends I have the time to be more flexible and indulge in the moment.
What is your favourite guilty pleasure when it comes to eating?
I am a lover of raw caramel treats. Well, to be honest any caramel dessert has me at hello!
Are there any foods you will just never touch?
I strongly believe in variety in my diet so I do not omit any food groups as such from my diet and always aim to choose fresh, local and organic produce when available. The only food I do try to limit would be highly processed foods or fast foods. These definitely do not agree with my body and I really feel a change in my mood, body and digestion when I have consumed these types of foods.
What are your top 5 health rules when it comes to food?
- Keep it simple and eat a rainbow. The more variety on your plate the better.
- If you have a food goal in mind e.g. weight loss, to gain muscle or to transition to a more plant based style diet – you need to be patient with yourself and make small changes to your diet over time. Whether for you that can be achieved daily or weekly, it doesn’t matter how slow you go as long as you keep moving forward and are making progress. If you try and change or follow an extreme food plan cold turkey, you are more than likely to fall off the horse and have to start again. This is when the term “yoyo dieting” comes into play. Take it slow and think consistency over urgency.
- Eat when you are hungry not when you are bored.
- Take time to sit down at every meal, smell your food, chew slowly and allow your body to process the meal it has just consumed. This will eliminate the chances of overeating and help with portion control.
- Eat to nourish and eat with a purpose – if you need extra energy in your day, increase your carbohydrate intake and dose up on some extra foods that will heighten your vitamin B stores. If you are studying or in the office all day and need to focus, increase your essential fatty acids – try have some avocado on toast for extra brain fuel to start your day.
How much exercise do you try and do in a week?
I train 4-5 times per week intense exercise and will throw in a few slower “un-intentional” style workouts. When it comes to training, I like to mix it up and create variety in my week. Because I am an experienced exerciser, I know how to listen to my body and know what I can execute that week in balance to my work load.
What fitness activities do you undertake in a typical week?
I have just completed a 11-week boxing training camp where I was training and sparring 5 times a week alongside my own cardio training 2 times a week. Now that I am back to creating my own weekly workouts, my week includes the following:
Monday – Hill sprints
Tuesday – F45 circuit class
Wednesday 45 min jog
Thursday – Boxing
Friday – REST
Saturday – F45 circuit class
Sunday – 1.5 walk + laps in pool
If you could only give one piece of health and fitness advice to people, what would it be?
Love yourself! Trust me, when you love yourself and your body, your health journey becomes so much easier. When you believe in yourself and love yourself enough to give your body what it needs and deserves, it will thank you.
All images: Kahili Blundell