Former Miss Bikini Olympia, Sonia Gonzales Querido is now a fit mom of two. Having competed for 15 years, dieted for just as many, and experienced the usual setbacks in health and metabolic damage, she and her husband (The Online Coach) have moved away from the typical bro-dieting of the competition circuit and now focus on a more flexible way of eating – IIFYM.
When Sonia became pregnant with her first child, she knew it was time to rethink her dieting program and now she takes a more balanced approach to food, making sure to add variety and yes, more carbs! She says:
“The only time I changed my training and diet is when I was pregnant to accommodate my pregnancies. I scaled back on my training and my caloric intake increased to support my growing baby.”
By tracking the macronutrients of every meal, she is able to eat more food from a variety of sources and even treat herself to some goodies – Oreo cookies are one of her family’s favorites. This healthier approach to nutrition sets a good example for her kids and creates a positive relationship with food.
“I lead by example and hopefully my children will follow in our footsteps. My children are very much involved in our lifestyle. I don’t think there’s a right time or age. You just have to be natural and authentic to your lifestyle.”
Having children is a life changer for the best of us. It affects every aspect of your life and sometimes, sacrifices have to be made. Like most busy moms, when it comes to working out, Sonia has found that setting aside enough time each day for the gym is essential:
“My schedule for training is a bit more structured now. I utilize my time to make the most of my training while I’m in the weight room. I follow a 2 on, one day off approach.”
Sonia is never without her Fitmark Bag. As a mom, Mason’s Bag is the bag that fits her lifestyle the best. It helps her stay on track, while being prepared for any trip away from home. She says,
“It helps tremendously. It’s well structured and has tons of compartments, and with a little added cooler underneath the bag means my kids have cooled drinks and snacks on hand!”
Flexible dieting is the way forward for the Querido family. They recommend it to their clients and showcase many great recipes on their YouTube channel at The Online Coach Tube. Here’s one recipe to waken those tastebuds:
Low Fat, High Protein Taco Bowl
- Joseph’s Flax, Oat Bran & Whole Wheat Lavash Bread
- Skinless, boneless chicken breast
- 1 serving of steamed white rice
- 1 can Rosita no fat traditional refriend beans
- 1 triangle of Laughing Cow Swiss garlic and herb cheese
- Shredded lettuce
- Hot sauce
- Make a bowl from Joseph’s Lavash Bread by draping it over an oven-safe bowl and baking in the oven at 500°F until brown (about 5 minutes). Set aside to cool.
- Prepare chicken in a crockpot. Cool and shred.
- Add a layer of lettuce to the bottom of the bowl while you’re heating the rice and beans in the microwave. Add to the bowl.
- Add about 4 oz of the shredded chicken and top with cheese and hot sauce.
Macronutrient Profile: Carbs: 78g | Fats: 8g | Protein: 49g
Click here for the full recipe.
Consider a more flexible and balanced approach to your family’s nutrition. It sure beats chicken, broccoli and sweet potato every mealtime!
Sport Your Lifestyle
The Fitmark Team