August 24, 2017

Nike Trainer Jade Palmer Shares Her Diet And Fitness Tips

When it comes to working out, I always try to make sure I’ve eaten the right food to get the best out of my own sessions and to be able to keep my energy levels up throughout the remainder of my day.

I always look at my body like a car - in order to keep it going I must fuel it right. You only have one, so knowing how to treat it right will help you achieve the goals you want alongside a good training routine.


Think about reducing your cereals and opting for a breakfast that is going to keep you fuller for longer and give you that energy boost in the morning.

Breakfast is my favourite meal of the day, I could easily have it for breakfast lunch and dinner, therefore I make it count.

Here are my favourite picks from Eat Clean:

Avocado Smash from Under500

Egg Royale from The Fit Food Kitchen

Tip: If you don’t like having breakfast, try having something small like a banana to kick start your metabolism for the day.


I like to keep lunch super simple and I don’t tend to mix it up that much.

Chicken and salad are usually my go to foods! Check these out:

Chicken Burrito Bowl from Under500

Chicken Chop from The Salad Jar

Tip: Set yourself a time to eat lunch specifically if you’re prone to forget this meal during your day. I aim to eat lunch between 12:30pm to 2pm.


Dinner for me rounds off my day, therefore I like to keep it fun and colourful, especially if I’m home late after a full day of coaching, training and laughs. My Eat Clean favourites are:

Lean Steak and Kale from Under500

Italian Style Meatballs from Skinny Genie

Tip: Try to reduce your carbohydrates in the evening and focus more on bigger vegetable portions and a healthy protein size.


Snacks are important to consume between meals to keep your energy up throughout the day, especially before your workout. I like to keep it simple, like for example:

Bliss Balls from Urth

NAMOUR energy bar from Nbars

Tip: Portion control. It’s a snack for a reason, not your chance to have another meal.


As a trainer, I love to keep my body guessing and setting benchmarks, and to do this mixing up my training routine is important. My training incorporates movements seen in the following workouts on the Nike+ Training App.

  • Strength – Weight work
  • Endurance – Light weight/body weight and cardio
  • Mobility – Stretching and foam rolling

Strength recommendations:

  • Long, Steady Strength (47mins)
  • Empty the Tank (47mins)
  • The Up Shift (45mins)
  • The Speed Centre (45mins)
  • The Row Down (45mins)

Endurance recommendations

  • Start Training (46mins)
  • Controlled Blast (45mins)
  • The Power Start (30mins)
  • Non-Stop Speed (30mins)
  • Explosive Agility (30mins)

Mobility recommendations

  • Reach and recharge (28mins)
  • Deep Restorative Yoga (35mins)
  • Open Rotation (15mins)

A key tip to my training is making sure I’ve had enough rest during my week. It’s easy to keep training but you want to make sure you’re moving well to get the most out of your training and also to avoid any risk of injury.

Your training and food intake go hand in hand, if you’ve trained well and eaten well, it makes all the difference!

Author: Nike Trainer Jade Palmer 

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