Fitness, filming, and some pretty technical biohacking: it’s all in a day’s work for Kim Lyons, which may explain why she cherishes her beauty sleep! Since she debuted as a trainer on NBC’s hit weight-loss show in 2006, Kim has become a highly sought-after fitness and nutrition coach. Her relatable, down-to-earth approach makes reaching your fitness and nutrition goals obtainable. To get a sense of how she pulls it all off and still gets in her beauty sleep, here’s a look at a day in the life of a celebrity trainer.
6:45 A.M. Wakeup Routine
The first thing I do in the morning is check my Oura Ring app to see my sleep cycles and readiness. This little ring takes into account your heart rate, exercise, sleep patterns, and more. It’s fascinating!
Next up, I blow into my Lumen, a small device that measures the CO2 in my breath and tells me if I’m burning fat or carbs. I aim to wake up in fat-burning mode. Then I scan the CGM (constant glucose monitor) on my arm to start the day. This measures my blood glucose levels throughout the day to help me understand how my body responds to different foods. I realize that for most people, this isn’t an average “first 5 minutes” after waking; it’s a lot of information to take in!
I am testing out several wearables and diving deep into the world of biohacking. It’s mind-blowing how much we can learn about our bodies. The ability to take our health into our own hands is so critical, and there are great tools to help us each learn about our bodies – the days of guessing are over! While my husband thinks I’m nuts, he’s fascinated, too! He also wears an Oura Ring, so of course we compare to see who has a better score. He wins, always! My morning “checks” only take 5 minutes, yet they set the pace for my day regarding exercise and food choices. Plus, my energy is amazing.
7 A.M. Hit the Ground Running
I’m by no means a fashion queen in the A.M. For me, it’s all about just getting “presentable” to kick off the day. I’m blessed to have a job where ball caps and tennis shoes are the uniform! I slide into some leggings, toss on a sweatshirt, and head into the bathroom as I twist my hair into a fancy bun.
I spritz my face with spring water; I love the one from La Roche-Posay. While my skin is still damp, I pat on a few drops of SeroVital Beauty TriHydrate Concentrate. This visibly plumps up my skin and leaves me glowing.
While my TriHydrate pulls the hydration into my skin, I toss my foot up on the counter and dry brush my skin. I stroke the brush up each leg and over my midsection to wake up the lymphatic system. I used to think it was so silly, but it feels so good and gets my blood flowing.
Then I add a pump of SeroVital Beauty SuddenlySmooth Gentle RetinAll to my face and neck and let it absorb as I brush my teeth. Next up, I put a thin layer of IT Cosmetics CC+ Cream on my face and neck. It protects my skin with SPF and evens out the skin tone.
7:30 A.M. Rise and Shine, Little Dude
My hubby, Gunter, usually makes the bed, and we head upstairs together to wake up my son, Jake. He’s 11 and the world’s easiest kid. I pick out his clothes and do his hair. (I’m guessing this is the last year I’ll be “nominated” to do this. He’s getting so independent these days.) Meanwhile, my husband gets the dog, Luna, her treat, uncovers our two parakeets, Blueberry and Green Bean (aka Blue and Bean), and packs Jake’s lunch.
By 8 A.M. I’ve made 500 trips up and down the stairs to get everything my kiddo forgets. He zips off on his bike for the 8:15 bell.
8 A.M. The Calm Before the Storm
I love my mornings and need them to calm my forever-racing mind. I rarely schedule meetings until after 9 A.M. I use this hour to pick up the house, go for a quick walk around the block, or simply catch up on the news with a cup of coffee. If the day calls for good hair and makeup, this is my hour to get my glam on!
9 A.M. The “Must-Do” Tasks
I head to the lower level of our home that we recently made into a home office/gym/guest room. Most of my work requires creativity, so if I don’t do the urgent tasks first, I get sidetracked and never get to the “do it now” list.
I answer urgent emails, reply to client emails, send out meal plans, and tackle everything that must get done asap. I own an equipment company, Bionic Body, so I’ll check in to see how everything is going with inventory, sales, new products, and anything else with the manufacturing.
If I finish my tasks quickly, I’ll swing a kettlebell or do a few sets with weights. I love doing bursts of exercise throughout the day. It’s amazing how all the little things add up.
11:30-12:30 First Meal and Break Time
I eat my first meal at 11:30 A.M. I’ve never been a fan of eating early in the day. Plus, having a 16-hour fasting window allows the body to go through a process called autophagy; it’s your body cleaning out the damaged or non-functional cells.
My first meal is usually a scramble with 2-3 eggs and a handful of mixed veggies topped with pico de gallo on a slice of sourdough toast. After that, I take my vitamins, a custom blend by Viome. Then I take my Morning Blend of SeroVital ADVANCED. I need the extra boost for my focus and energy. Plus, my skin looks better now than it did in my 30s.*
During this time, I turn off all devices and just eat. I have a hard rule of no digital at meals. I spend a ton of time on my computer and phone, so I make an effort to take downtime. It’s so important to stop, chew, breathe, and take time to eat.
1 P.M. Workout
When I go to the gym, I’ll work out for about 40 minutes, 60 minutes if I do a little extra cardio or stretching. It’s a 15-minute drive, so I only go a few times a week. If I work out at home, I’ll use kettlebells, resistance tubes, and free weights. This is often my time to develop creative exercise sequences for workouts to film for my group on my Simplified Fitness App. I’ll take a little extra time to film them or jot them down to film later.
On my days off from weights, I bike or Rollerblade at the beach. Living in sunny California has its perks; this is something I never take for granted. I love to listen to podcasts and zone out while I get in daily movement and sunshine.
I’m not a big sweater, so it’ll only take me 15 minutes to change and toss on a bit of makeup. I have dry skin, so I only wash my face at night, but I’m a HUGE fan of the SeroVital Beauty Cleansing Cloths. They leave my skin feeling beautiful, and a quick wipe down is all I’ll need before applying my foundation, bronzer, and eye makeup.
2:30-3:30 Smoothie or Salad and Kiddo TimeI make a huge salad or a smoothie after my workout and wait for my son to get home from school. He has a snack, we catch up on his day, and then he’s usually off with friends.
3:30 P.M. Simplified, Errands, and Misc.
I moved my entire business online during the pandemic, and I LOVE it. I’m able to work with so many more clients all over the world. It forced me to get everything streamlined in one online platform and was a blessing in disguise.
I’ve created an eight-week program called Simplified Nutrition for women ages 40+. It works to help beat the extra midlife pounds and clear up confusion on how to eat and fit exercise into our busy lives.
I spend time working on meal plans, prepping content, and developing workouts for the group before running errands.
6:30 P.M. Dinner Time
I’m the queen of 10 main meals. My boys set the table while I whip it together. Tonight is Taco Tuesday, a weekly staple. Tonight we are having ground turkey tacos. I crisp some Siete taco shells, shred some lettuce and grass-fed cheddar, chop an avocado, and toss it all in a fancy taco platter so everyone can build as they like. Jake eats all the cheese, Dad eats all the meat, and Mama creates the prettiest taco with the most avocado! The best part? My boys do all the cleanup!
7:30 P.M. Downtime
This is my chill time. I love to read and study. I’m getting my practitioner's license in functional medicine, and I love to learn. It's self-paced, so I can add it on top of my schedule with no stress. On days when I’ve got no more brainpower left, I’ll curl up on the couch with the family and watch Netflix. We’re currently watching The Blacklist.
I'm not a big snacker, but I love making loose leaf tea and have a huge variety. Sometimes I’ll mix it up and have a cup of bone broth. It’s so good for you, and packed with collagen and minerals including calcium, magnesium, iron, zinc, and copper, to name a few. My favorite brand is Kettle & Fire.
9:30 P.M. Snuggle Time
I’m a stickler for bedtime. I need my sleep and am in bed on time.
I snuggle with Jake from 9:30 to 10. He’s at the age where he still wants Mama to snuggle him to sleep. I know it won’t last forever, so I hold on to every moment. We share our favorite part of our day and our fails of the day. I am a big fan of failure because it is how we grow, learn, and push ourselves. I have had so many big failures in life, and something amazing has come from each one. I want him to know how to recover and make the best of every little life “hiccup.”
10:00 P.M. Bedtime Routine
Having a collection of mini routines throughout the day keeps me on task. I’ll take a quick shower, then spend 5-10 minutes enjoying the steamy bathroom while I apply my skincare.
I put on a thin layer of SeroVital Beauty TriHydrate Concentrate and VitaCorrect Solution. Next, I massage the products in with the Nuovaluce beauty tool; it is an anti-aging microcurrent and light therapy tool. Finally, I lock it all in with a thick layer of SeroVital Beauty DeepMoisture Recovery Whip.
Our bedroom is dimly lit, the patio door open, and the fresh ocean air is blowing in. It feels like a small victory when I crawl into bed. I have a glass water bottle and my SeroVital ADVANCED on the nightstand, along with an aromatherapy diffuser. I take my Evening Blend, push the diffuser timer for 30 minutes, flip the light off, and snuggle up in my hubby’s arm as we recap the day and map out the next day’s adventures.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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