A DAY IN THE LIFE OF
Amy Shaw MSc
AFC Wimbledon Head Coach
SHAW FIT Complete Coaching
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My days are ultra-busy working as the Lead Academy Sport Scientist at AFC Wimbledon and running an online personal training business too. So, for me having the right balance of nutrition and training is essential, I have to plan my days and prepare food in advance to get the most out of myself.
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On a Tuesday, I am in all-day at the academy. I make sure my bag and food has been packed/prepped the night before so waking up I have time to exercise before leaving for work. My typical day is below:
05:15am - My alarm goes off: I wake up to a daylight lamp so getting up when it’s a dark wintery morning doesn’t affect me so much. A glass of water upon waking and a black coffee sets me up for the first part of the day.
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05:20am – Time to exercise! I will normally go outside and run for 20-25 minutes, grab a set of dumbbells to complete a full body circuit or jump on the boxing bag at home. With limited time on a Tuesday morning I have to be efficient with my training, then it’s time for a quick shower and I leave for work at 6am.
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07:10am – Quick stop at a local coffee shop: Time to catch up on emails, client messages, updating training plans, social media and reading with a cup of tea and glass of water. I love getting stuck into personal development books that help take myself and my clients to the next level.
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07:45am – I normally arrive at the training ground and it’s time for breakfast. I’ll normally have scrambled eggs and smoked Salmon, or protein porridge oats prepared with another glass of water. Breakfast has to fuel me until lunch time so it’s important I get the right amount of nutrients into my body.
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12:00 noon – After a morning of testing and training with players, it’s time for lunch. It varies but I normally have a source of lean protein, carbohydrate and lots of colour through vegetables – very filling and nutritious.
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15:30pm – After going to the gym with the U18s, I’m back in the office so I have a mid-afternoon snack. I normally mix a whey protein shake and eat a Get Buzzing bar which keeps me fuelled until the early evening.
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16:30pm to 19:30pm – Practical session delivery in the gym with individual players, then it’s time to deliver group sessions in the gym or pitch side from 17:45pm to improve physical performance with the U13-14s. After training has finished, I’ll normally have some fruit to snack on with a glass of water before the long journey home.
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21:00pm – I get home and prepare my dinner, whilst it’s cooking, I’ll prepare everything for the next day. Productivity at its finest! For dinner I’ll normally have a balanced meal of protein, fats and carbohydrates with a drink of water. One of my favourites that takes no longer than 15 minutes to cook is grilled seasoned chicken, avocado, rice and mixed vegetables with some Greek yogurt for pudding.
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22:00pm – I always aim to be in bed for 10pm, this allows at least 7 hours sleep each night. Sleep is so important for recovery, it allows your body to regenerate, repair and be ready to go for the next day ahead.
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Tuesday is a long day for me, but I love keeping busy and having plenty of things to get on with! I enjoy my work and that certainly helps too! If you’d like any help with training or nutrition go to getshawfit.co.uk and send me a message!
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Amy Shaw
Twitter: @getshawfit
Instagram: @getshawfit
Website: www.getshawfit.co.uk
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