A Day In The Life of Sabrina van Maltha
As summer has come to an end most people are still working from home and maybe struggle to establish a daily routine. Are you taking breaks? An even more important question: are you staying active? Because the fridge is right behind you and you may not take that walk in the park to stretch your legs and refresh your mind.
Having a healthy daily routine has become even more important when working from home. We have interviewed a health coach to inspire you with her daily routine.
Do health coaches truly practice what they preach?
When it comes to Sabrina van Maltha, she does exactly that. She not only talks the talk, but also walks the walk. In fact, her life tends to revolve around rituals or activities that make her life generally more enjoyable.
But what exactly does that look like? And how can you incorporate Sabrina’s health strategies into your own life?
It’s time to plan your day like Sabrina van Maltha. She’s one busy woman, but she still manages to make time for herself and include healthy foods and activities every step of the way. She proves that it’s possible to have your own career path, along with a work-life balance and healthy habits.
7:30 AM: WAKE-UP
Sabrina wakes up at 7:30 ready to tackle her day. She knows that a regular bedtime schedule is important to one’s daily success. After all, a good sleep isn’t something to be underestimated!
Once she’s up and out of bed, Sabrina begins her day with a glass of lukewarm water with lemon juice and ginger. This gets the digestive juices flowing, while also providing proper hydration first thing.
8:00 AM: WARM-UP
Sabrina is all about listening to her body. If she’s feeling up for it, she usually performs cardio or yoga. This activates her whole body, allowing it to wake up and prepare for the day ahead.
After her workout, Sabrina has a quick shower then gets ready for her day. Shortly thereafter, typically around 10 am, she has a cup of coffee with oat milk and begins preparing her breakfast.
10:30 AM: FUEL YOUR BODY
Sabrina believes nutrition is the foundation to good health - and she’s not wrong. What you put in your body is what you get out of it. As such, she begins her day with a healthy and nutritious breakfast as that is her daily routine.
Usually, her breakfast consists of one of the following meals:
● Overnight oats.
● Coconut yoghurt or organic goat yoghurt with nuts, seeds, and fresh fruit.
● Homemade oat pancakes.
● Or a slice of whole spelt sourdough bread with almond butter and bananas.
All of these meals contain a good amount of carbohydrates and protein, amongst other necessary nutrients. It’s the perfect way to start any person’s day off on the right foot!
11:00 AM: WORK WORK WORK
Between 11:00 to 1:00, Sabrina gets down to it. She spends this chunk of time working away on her coaching business and completing any urgent or high-priority tasks.
1:00 PM: GET ACTIVE
Sabrina believes that the best physical activity is the kind of movement that your body enjoys.
She says, “When we participate in an exercise ritual we enjoy, our mind and body get so much more out of it.”
Again, Sabrina tunes into how her body is feeling. She may go on a hike to get outside or she may head to the gym for a power workout session. It all comes down to understanding what the body needs and giving it exactly that.
3:00 PM: LUNCHTIME
Since Sabrina tends to have a later breakfast, her lunch also ends up being a bit later. For lunch, Sabrina usually has one of three meals:
● A buddha bowl.
● A rich salad, bursting with nutritious ingredients;; good carbs, healthy fats, and either a plant-based protein source or a high-quality organic animal protein source, such as fish, egg, or goats/sheeps cheese.
● Or a veggie-packed omelet with a green salad, ½ avocado. I might have a slice of toasted (sourdough) bread to go with it.
Keeping her meals consistent throughout her week makes her day-to-day that much easier. It
doesn’t require much thought and she knows she’s getting the nutrients she needs to function at her best.
4:00 PM: BACK TO WORK
Sabrina’s favorite time to work is between 4:00 and 7:00 pm. By 4:00 pm, Sabrina’s already completed everything she’s wanted to do. She’s already finished her workout, had a lovely lunch, and checked off her most urgent tasks of the day.
During this work chunk, Sabrina is able to get truly creative. With limited distractions and a cup of tea, she can dig deep and get those creative juices flowing.
Occasionally, she may spend this time cooking or shopping, depending on the day. For instance, she loves getting lost in the organics store and shopping for fresh produce. She says, “I could literally walk around for hours.”
7:00 PM: EVENING RITUAL
Before the workday is done, Sabrina plans for the following day and visualizes what’s to come or where she’s headed. She elaborates, “Just as we digest our food, I think it’s very important to digest our thoughts for a good night’s sleep.”
After this brief planning sessions, she completely unplugs for the day. She starts this off by performing her evening beauty routine.
Sabrina believes that any skincare routine should be kept simple - not too complicated but effective nonetheless! She doesn’t use a wide variety of products. Instead, she simply removes her make-up, cleans her face via the use of natural products, and finishes it off with a night crème/serum. And it’s clear this method seems to work. All you need to do is look at Sabrina’s flawless and glowing skin and you’d agree.
8:00 PM: DINNER TIME
Between 8:00 pm and 9:00 pm, Sabrina will start cooking, her boyfriend will cook for her, or they will cook together (This later dinner time is attributed to the fact that Sabrina lives in Spain where dinner time tends to be much later than other places). She further boasts about how lucky she is that she and her boyfriend both have a love of food and cooking, which makes it easy to share this responsibility - as well as try out new, healthy, and fun recipes!
During this time, Sabrina loves to play relaxing music. She also opens the doors to her terrace to allow fresh air to flow inside. She adds that she also enjoys the birds chirping outside in thespring or summer during this time of day. She may add further ambiance by lighting various candles, creating a cozy oasis - perfect for dinner!
Curious about her favorite dinner meal choices? Some of her favorites include:
● Sweet potato with steamed broccoli and herb/almond crusted salmon.
● Vegan Thai curry with tempeh accompanied by wild/brown rice or quinoa.
● Organic chicken fillet stuffed with spinach, goat cheese, and sundried tomatoes accompanied by zucchini noodle salad with vegan pesto.
● Or her favorite pumpkin, spinach, and feta cheese frittata accompanied by greens: big green salad with olives.
After dinner, if she is alone, she will read a book, listen to music or watch her current favorite TV series. If her boyfriend is home, they will usually watch a movie together to unwind and relax before calling it a day.
LIFE ON THE GO
One of Sabrina’s favorite sayings is, “If there is a will, there is a way.” And this carries through to every aspect of her life, including when life gets busy.
Sabrina is always prepared. She’ll keep nuts and dates in her handbag for quick, easy, and healthy snacks. When traveling, Sabrina brings dark chocolate, seed crackers, or kale chips.
Sabrina also adds that every food moment should be a blessing and it should be about eating what you love. She says, “If you love pancakes, don’t punish yourself with salad if you don’t like it, but instead use healthy and nutritious ingredients to create a healthier version for yourself.”
She adds, “I personally think we should focus more on adding more good things into our diets as opposed to cutting the not-so-good completely out.”
FRIDAY & SATURDAY EVENINGS
Making time for the people that matter is important. Sabrina typically clears her Friday and Saturday nights for catching up with friends or her boyfriend. She finds it helps her refresh and recharge, making her happier in the long-run. She further says she finds it helps her be more focused and productive during the week- something we all need a bit more of in today’s highly stimulating society.
Sundays are meant for relaxing and mindful moments. Sabrina incorporates all of this into her Sunday regime. She starts her day off usually with healthy oatmeal pancakes on her terrace if the weather is nice.
She also incorporates mindful moments throughout her day. During meals, Sabrina will take her time. Surprisingly, eating on-the-run doesn’t fully allow your body to slip into “digest” mode. This means if you’re always eating quickly, you won’t be absorbing all the nutrients from your food. Sabrina suggests connecting with the food you are eating. She says to take the time to appreciate it, chew every bite, and eat slowly while enjoying the company of others. This allows you to eat only what your body needs, as well as truly enjoy your food.
Sabrina further spends her Sundays outside, playing sports, or hiking. After all, nature is the best kind of therapy!
She also incorporates meditation into her day-to-day. Sabrina says, “Meditation doesn’t necessarily mean sitting crossed-legged and trying really hard to clear your mind.” Instead, she finds meditative moments in everyday activities, such as when making and enjoying her cup of ginger tea or coffee, preparing a meal, participating in sports, or listening to her favorite music.
Although, not every moment is filled with activities! Sabrina understands the importance of taking time to zone out and be with yourself - even if it’s only for 10 minutes a day. This time is necessary to reset and refocus. Everyone needs it. And it’s okay to not fill every second of your day with “stuff.” That’s not the point of life. The point of life - as Sabrina demonstrates it to be - is to enjoy it and experience it. Taking care of yourself through movement and eating the right foods adds to that enjoyment and your experiences. Use Sabrina’s life as an example for your own. Where can you improve? What can you do better?