A Day in the Life: What a Fitness Instructor Eats

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Insights from Jess King’s Fitness and Nutrition Habits

• Jess King kicks off her day with a protein-rich coffee that boosts both energy and mental clarity.

• She enjoys vibrant, seasonal meals, prioritizing hearty breakfasts and light, refreshing dinners.

• Her go-to snacks are simple yet effective, including protein shakes, avocados, and Uncrustables.

For those who love Peloton, Jess King is a familiar face. As a former dancer turned Peloton instructor, she has motivated numerous individuals through movement and positivity.

In her collaboration with Silk, a Danone brand, King promotes Silk Protein, a nutritious, plant-based milk. We sat down with her to discuss the importance of protein, her dietary choices, and what keeps her energized throughout the day.

What does a typical day of eating look like for you?

I believe that enjoying food is essential for both happiness and mental health. My focus is on wholesome foods, particularly carbohydrates, while limiting heavily processed sugars. Anti-inflammatory foods are also important for my long-term well-being.

One staple is my morning coffee, which I enrich with protein for mental clarity. I typically mix it with Silk Protein and So Delicious CocoWhip—if I skip the CocoWhip, I don’t feel quite myself!

I prefer a substantial breakfast, often including eggs, sausage, bacon, potatoes, toast, and avocado.

For lunch, I usually have a protein source like bison or beef; chicken is less common for me. As a Chilena Latina, rice is a staple in my meals, accompanied by simple yet nutritious vegetables like zucchini.

Dinner often features salads with red meat and rice. To balance my internal temperature, I opt for cooling foods like cucumbers and other root vegetables.

I like planning colorful, seasonal meals, especially since moving to Long Island where I can access local produce. Fresh, sustainable ingredients truly elevate the taste and quality of my meals.

Do you exercise before or after breakfast?

My work essentially involves exercising throughout the day. If I have some free time, I generally work out around 10 or 11 a.m., when my kids are away. I make sure to have a snack right after my workout.

What’s your preferred post-workout snack or meal?

A quick protein shake serves as my go-to. I prepare it ahead of time with protein powder and a blend of greens, including celery, spinach, avocado, berries, coconut water, and sometimes nut butter if I need extra fuel.

How do you ensure proper hydration throughout the day, and do you consider electrolytes?

I try to make drinking water a daily habit—right when I wake up, before, during, and after workouts. I do find that while instructing, it’s easy to forget to hydrate because I’m focused on teaching!

What snacks do you keep handy in your bag?

Lately, I’ve been enjoying Uncrustables from my kids. They’re convenient and provide a good mix of protein and carbs. Avocados are also a frequent snack for me, especially with a sprinkle of salt.

Which sneakers do you favor?
It really depends on the activity! I love New Balance for running, while for weightlifting, Nike Metcon shoes are my favorite. Nobulls work well too. For casual outings, you can’t go wrong with platform Adidas Sambas—they complement almost any outfit.

What’s a quick and easy dinner you make regularly?

I often prepare bison steak with rice and zucchini—simple yet satisfying.

Are there any pantry staples you always have?

Definitely! Rice and coconut milk are essentials for us—we cook our rice in coconut milk. We also always have eggs, rice tortillas, and homemade chicken soup made with fresh veggies and farm-sourced chicken. Bone broth is another key component of my diet, especially during colder months.

If you could choose one food to eat for the rest of your life, what would it be?

Without a doubt, it would be jasmine white rice. I’m not fond of brown rice at all!

What does healthy eating mean to you?

Healthy eating is about having a deep understanding of my body’s needs and responding appropriately. It involves prioritizing how I feel over immediate gratification. In social situations, there’s often pressure to indulge, but I focus on how I will feel when I nourish myself.

It’s not about the scale or my appearance; it’s about my overall well-being and mental performance. I make it a point not to skip meals, avoid carbohydrates, and ensure I’m properly nourished.

Editor’s Note: This interview has been edited for clarity and length.

For further insights, read the full article on EatingWell