Cover What spin coach Marina Tomari eats in a day to fuel her active lifestyle
What spin coach Marina Tomari eats in a day to fuel her active lifestyle
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Discover the nutrition philosophies of fitness coaches and health enthusiasts as we delve into their routines in this food diary series, revealing how they fuel active lifestyles and support personal wellbeing
For dynamic spin coach Marina Tomari, food is more than just sustenance—it’s a celebration of life, culture, and shared experiences. “Live to eat, not eat to live!” she exclaims, embodying a philosophy that balances nutritional needs with the joy of indulgence.
Balancing indulgence with fitness goals comes naturally to Tomari: “I've always found restricting myself from my favourite treats only made me crave them more,” she reflects. Instead, she practices mindful eating, prioritising how food makes her feel during workouts and throughout the day.
In a world where wellness often feels like a rigid pursuit, Tomari’s approach is refreshingly holistic. It’s a philosophy that resonates deeply with those who seek both vitality and joie de vivre in their daily lives.
From morning rituals to comforting dinners, keep reading to learn all about Tomari’s nutrition philosophy through her food diary.
Above Marina Tomari
Marina Tomari
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What is your overall philosophy when it comes to eating and nutrition?
Whilst it is important for us to be fuelling ourselves with nutritionally dense food and making sure we’re replenishing our bodies, I think life is simply too short to solely look at food for its nutritional value. Food to me is fuel but it is also a source of comfort, culture, and memories with loved ones.
How would you describe your usual diet and activity levels?
I teach three spin classes a week and try to keep a good mix of strength and conditioning in my workout roster. My desk job comes with long hours and late nights so I always ensure I make time to move my body for the sake of my (and my colleagues’) sanity!
I meal prep for the week ahead of time. I have a pretty packed schedule so this means I have one less thing to worry about, and also gives me a little more flexibility on incorporating goodies like desserts and alcohol into my diet.
Weekends are for everything and anything the heart (and tummy) desires.
Above Tomari teaches three spin classes a week on top of her desk job
Tomari teaches three spin classes a week on top of her desk job
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Are there any specific dietary restrictions or preferences you follow?
Currently, nothing at all, though I have recently been trying to cut back on meat during the week. I was fully plant-based when I was in university and loved how much more energy I had throughout the day. If I know I’m going to have a particularly long day at work, prioritising plant-based protein sources and whole foods has been a lifesaver in beating the post-lunch slump.
What do you usually eat for breakfast to fuel your day?
I am a huge creature of habit and I’ve eaten overnight oats for breakfast almost every day for donkey years. It’s always some variation of rolled oats, protein powder, greek yoghurt, almond milk, fresh fruit and a nut butter. I have a huge sweet tooth so I love how it tastes like dessert but it’s packed with protein and fibre to keep me going all morning.
Do you have any pre-workout snacks or drinks you swear by?
Iced black coffee—simple yet effective. I tend to work out early in the morning before breakfast so an iced black is all I need to kick things into gear.
Above She allows herself indulgences rather than adhering to a strict diet
She allows herself indulgences rather than adhering to a strict diet
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How do you stay hydrated throughout the day, especially during and after your classes?
This is going to sound very silly but water bottles with built-in straws—they just make drinking water so much more fun. I mindlessly sip on my bottle all day long and drink around 3-5 litres of water daily (I am a pain on long drives). My very Asian mother would disapprove of me saying this but icy cold plain water is my go-to choice of hydration (after mezcal, of course).
I also always have a case of 100 plus zero stashed in my fridge, I could drink them all day.
What does your typical lunch look like?
I always prep a selection of carbs like rice; quinoa; sweet potatoes, either chicken; tofu; or legumes, for protein, and a mixture of roasted or steamed vegetables and leafy greens so I can build salad or grain bowl variations for lunch during the week. I’ve been loving creamy dressings lately and currently rotate between a green cashew cream dressing and a gochujang cashew cream dressing in my bowls.
Above Tomari’s tip for beating the post-lunch slump? Plan-based protein sources
Tomari’s tip for beating the post-lunch slump? Plan-based protein sources
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Do you have any go-to meals or snacks to keep your energy levels high during the day?
I love boiled eggs and dried mango so I always have one or the other on my person. There’s a don don donki in the same building as my office so I always grab a baked sweet potato as a pre-workout snack if I’m teaching in the evening—I can never get sick of sweet potatoes.
What do you usually eat for dinner after a long day?
Warm, cosy food for dinner is a non-negotiable for me. I’ll typically prepare a batch of soup, pasta or rice-based meals that reheat well at the start of the week, a total lifesaver on the nights I’m working late. However, on particularly long days, I will abandon my meal prep and likely be found downstairs hoovering a mountain of prata...
Do you have any favourite foods or indulgences that you enjoy?
I am half Japanese, half Malay so both cuisines are always a go-to comfort food for me. I spent a lot of my life out of Asia so indulging in my favourite cultural foods was a limited fare so I am super grateful to have access to all my favourite goodies both sweet and savoury with such convenience now!
Above She shares that finding what is sustainable and accessible to you is key to staying consistent in the long game
She shares that finding what is sustainable and accessible to you is key to staying consistent in the long game
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How do you incorporate treats into your diet without compromising your fitness goals?
I never fully restrict myself from my favourite treats. If I’ve overindulged on one particular day, I’ll be more mindful of my intake the next day—prioritising feeling good during my workouts and having more energy to get me through the day has helped me eat more intuitively.
What advice would you give to those looking to maintain a balanced diet and exercise schedule?
Finding what is sustainable and accessible to you is key to staying consistent in the long game. Planning ahead of time and making small tweaks in our choices can go a very long way but sometimes life will get in the way of plans and that’s ok too! Balance goes beyond eating enough protein and getting all your nutrients in - remember that food shared with loved ones, cakes cut in celebration and drinks clinked to commemorate the end of the working week all play an important part in a balanced life.
Above Chocolate overnight oatmeal with apples and blueberries (Photo: Getty Images)
Chocolate overnight oatmeal with apples and blueberries (Photo: Getty Images)
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Can you share a simple recipe or meal idea that’s both nutritious and delicious?
Overnight oats
INGREDIENTS
- ½ cup oats
- 1 scoop protein powder
- ½ cup Greek yoghurt
- ½ cup milk of choice
- 1 teaspoon agave syrup/honey/sweetener of choice
Mix it all up and forget about it in the fridge overnight. Option to add in any sort of toppings (nut butters, fruit, chocolate chips, seeds, etc.), the world is your oyster.
Sabrina Low was the former assistant digital editor for Tatler Singapore.
