Sweat Diaries

5 A.M. Meditation and Vegan Takeout: A Week in the Life of the City Fit Girls Co-Founder

Kiera Smalls gives us a look at her life in this week's Sweat Diary.


Welcome to Sweat Diaries, Be Well Philly’s look at the time, energy, and money it takes to pursue a healthy lifestyle in Philly. For each Sweat Diary, we ask one Philadelphian to track everything they eat, all the exercise they get, and the money they spend on both. Want to submit a Sweat Diary? Email ccunningham@phillymag.com with details. 

Who I am: Kiera Smalls, 28

What I do: Co-founder of City Fit Girls and executive director of Philly Startup Leaders.

What role health and fitness plays in my life: It’s important to me to lead a healthier lifestyle after my mother passed away to something I believe was preventable. Prioritizing my health and fitness helps me to stay on the right path.

Health memberships: I am a member at YMCA North ($50 per month). I love the YMCA North because of its pool and programming for young adults in the neighborhood. I also have a membership at Yoga Habit ($69 per month).

Monday

Photograph courtesy Kiera Smalls.

5 a.m. — I start every morning with meditation via the Headspace app. It gives me time to focus on myself and my needs before I spend the day doing work for others.

5:30 a.m. — I read a few chapters of a book before “starting” my day. I just finished Homegoing and Things Fall Apart. Currently reading Leaders Eat Last and Wild.

7 a.m. — I get dressed and make the ‘Kiera special.’ It’s my favorite meal, and I can eat it any time or day. It’s nothing fancy. Calling it Sweet Potato Hash is probably better than calling it the Kiera Special (haha). It’s half of a sweet potato, half of a block of tempeh cut into cubes (with nutritional yeast and liquid smoke), sautéed kale, and a half of an avocado. This meal holds me over until lunch!

8:30 a.m. — I am dressed, lunch and snacks are packed, and I’m ready for the day. I grab an Indego bike and head to work.

10 a.m. — I usually eat a few pistachios or almonds in case I get the urge to snack.

Photograph courtesy Kiera Smalls.

12 p.m. —  I enjoy a nice portion of leftover spaghetti and a big salad filled with goodies.

3 p.m. — I have a juice from Turnup Juice Bar ($7). learned about them through Instagram (like most stuff these days).

5 p.m. — Work is over. Time to head to City Fitness.

Photograph courtesy Kiera Smalls.

6:30 p.m. — Back home, I enjoy a protein shake after an intense workout. I use The Garden of Life Sport Organic Plant-Based Protein. Sometimes I’m not hungry after a workout, but I know I need the fuel so I may eat a tofurkey sandwich or something to keep the calories up. (I track calories with MyFitnessPal. It’s not 100-percent accurate but definitely helps with mindfulness.)

7:30 p.m. — I enjoy a cup of tea, journal about the day I just had, get inspired on Instagram, and wind down from the day.

8:30 p.m. — I read until I fall asleep.

Daily total: $7

Tuesday

Photograph courtesy Kiera Smalls.

5 a.m. — I use the Headspace app. The topic for today is productivity.

5:30 a.m. — I prep to go to the Temple Track to do some speedwork. I’m getting ready for the BlueCross Broad Street Run and my first sprint triathlon!

7 a.m. — Back home, I shower and enjoy a protein shake. I’m not ready to eat a full meal, but I make it anyway for when I’m ready.

8:30 a.m. — I’m already at the office because I like the peace and quiet before everyone else arrives.

10 a.m. — I enjoy a few pistachios or almonds.

12 p.m. — I have the Kiera Special for lunch.

3 p.m. — I drink a cup a tea to calm my nerves. Whether it’s good stress or negative stress, I consciously try to stay grounded.

Photograph courtesy Kiera Smalls.

5 p.m. — I head to Sweetgreen for dinner ($13). I create my own bowl. It includes kale, romaine lettuce, rice, sweet potatoes, broccoli, corn, tofu, and miso sesame dressing. And yes, I get the bread. I also enjoy a juice from Sip-n-Glo ($9).

6:30 p.m. — Home. Showered. I write out my to-do list for the next day so I don’t have to worry about it in the morning.

7:30 p.m. — I enjoy a cup of tea, journal about the day I just had, get inspired on Instagram, and wind down from the day.

Daily total: $22

Wednesday

Photograph courtesy Kiera Smalls.

5 a.m. — I sleep in a little since I’m doing my workout at night today.

5:30 a.m. — I start my Headspace meditation. The topic for today is patience.

7 a.m. — Oatmeal for breakfast today! It’s pretty basic.

8:30 a.m. — I am dressed, lunch and snacks are packed, and I’m ready for the day. I grab an Indego bike and head to work.

10 a.m. — Today I don’t feel like snacking, so I skip the nuts.

12 p.m. — I didn’t have leftovers since I ate Sweetgreen for dinner, so Taco Riendo is on the menu. I get the Veggie Bomb, hold the dairy ($9). It’s SO GOOD.

3 p.m. — A co-worker offers me some carrots FTW.

5 p.m. — I’m headed home to prep for City Fit Girls Run Club.

Photograph courtesy Kiera Smalls.

6:30 p.m. — I’m running three to five miles with City Fit Girls! It’s a wonderful feeling to be surrounded by women working hard to reach their fitness and wellness goals.

7:30 p.m. – Home. It’s time to shower, recover, and rest.

Daily total: $9

Thursday

Photograph courtesy Kiera Smalls.

6 a.m. — I love sleeping in after an evening run.

6:30 a.m. — I use the Headspace app, then I catch up on podcasts.

7:30 a.m. — It’s oatmeal for breakfast again!

8:30 a.m. — I am dressed, lunch and snacks are packed, and I’m ready for the day. I grab an Indego bike and head to work.

12 p.m. — Another invite out to lunch that I refuse to turn down. This time, I had the Totasda Grain Bowl (and shared Buffalo Cauliflower) from Front Street Cafe ($12).

3 p.m. — Tea time to calm my nerves.

5 p.m. — I head home to prep for workout.

6 p.m. — I arrive at Yoga Habit for a much-needed session. I love everything about this studio! I try to go two to three times a week.

7:30 p.m. — I’m home and hydrating. I make a quick dinner (tofu, rice, and broccoli).

Photograph courtesy Kiera Smalls.

8:30 p.m. — I enjoy a cup of tea, journal about the day I just had, get inspired on Instagram, and wind down from the day.

Daily total: $12

Friday

Photograph courtesy Kiera Smalls.

 5 a.m. — It’s Friday, so I’m still sleeping.

5:30 a.m. — No Headspace. I got too excited to listen to the next episode of the Atlanta Monster podcast instead.

7 a.m. — I am dressed, lunch and snacks are packed, and I’m ready for the day. I took an Uber to a breakfast meeting because I was a little late.

8:30 a.m. — A meeting at Stripp’d Juice means I get to have my favorite Açai Bowl ($11). I swap the peanut butter for almond butter for an additional $1. It’s totally worth it.

10 a.m. — I’m back at the office.

12 p.m. — I forgot lunch again (sigh). I order General Tso Tofu from New Harmony via Grub Hub ($11). It also comes with brown rice and soup (I usually don’t eat the soup). I usually can’t eat it all in one setting, so I share with a co-worker or keep for later.

3 p.m. — Tea time.

Photograph courtesy Kiera Smalls.

5 p.m. — I head to happy hour with my best friend. We usually go to Vedge or V Street. We talk about life goals, challenges, and how the week went. When we go to Vedge, I usually get the Rutabaga Fondue, a glass of wine, and a dessert ($14).

9:30 p.m. — Back home, I wind down from the day. Then I’m calling it a night so that I make it to 8 a.m. yoga on Saturday.

Daily total: $36

Weekly Totals

Money spent: $86

Meditation sessions: 4

Workouts: 4

Protein shakes: 2

Meals out: 5

Like what you’re reading? Stay in touch with Be Well Philly—here’s how: