Yona: 2021 fit goals

This is a Q&A interview with Yona Mizrahi, a current podiatry student at the California School of Podiatric Medicine. For further content visit @thepodiatryjourney on YouTube. Interview by Roberto De Los Santos.

Q1.What kind of diet regime are you on? What motivated you to do this?

I am Pescatarian but slowly transitioning into being fully plant-based. I eat solely plant-based 2-3 times a week. My diet consists of salmon, tuna, tofu, tempeh, and lots of greens (spinach, broccoli, and kale mainly). I try to maintain a high protein and low carb diet. I started incorporating
this type of lifestyle around February of 2020. I turned pescatarian around that time, because my friend, Diksha, introduced me to the documentary on Netflix called “Game Changers.” It talked about some of the adverse effects that meats had on your body, and it promoted eating a plant-based lifestyle. I did not want to sacrifice every meat I ate, so I preserved fish in my diet, while also being plant-based on certain days of the week.

In the beginning, it was not tough at all. Diksha was along my side introducing me to the vast array of plant-based sources that are surprisingly delicious and enjoyable. This satisfied me to the point at which I did not really think much about meat! Additionally, still maintaining the ability to eat fish helped balance everything out as I transition!

Q2. What type of exercise plan do you follow? how often do you exercise and for how long?

I do a 5-day split-workout routine:
Monday: Chest and triceps.
Tuesday: Back and biceps.
Wednesday: Rest day.
Thursday: Shoulders and triceps.
Friday: Legs and biceps.
Saturday: Rest day.
Sunday: Core and cardio.

I usually workout for 30-45 minutes. Due to the gyms being closed, I like to do bodyweight workouts, such as pull-ups, push-ups, planks, and squats. I have also been using an app called, “Centr”, which has great HIIT workouts that are guided by coaches. My favorite exercise is jump-roping, and I sometimes workout alone or in a group!

Q3. How important is meal prepping, or choosing what you eat? What is your favorite meal?

Meal prepping is essential for my routine! It helps me balance out my protein-to-carb-to-fat ratios for foods that I eat throughout the day. It also helps save me time on days that I have clinic. What made me more aware was when I realized that certain foods would make me feel sluggish and tired which ultimately slowed down my exercise progress. My favorite meal is Cajun-seasoned tempeh w/ sauteed mushrooms, onions, and spinach topped off with Sriracha.

Q4. What personal health plan do you have for 2021? gain muscle? lose fat? run farther?

For 2021, I plan to gain more muscle and lose more fat. I feel like I just need to stay on top of what I eat, quality of sleep, and the quality of my exercises.

Q5. How do you cope with stress from school?

I do multiple things to cope with stress from school. I think exercising is my number 1 way of relieving stress, especially now when a lot of our time is spent in front of a computer. I also enjoy talking to friends and family. Additionally, I have been hiking more often, because there are quite a few hiking trails around the Oakland and San Jose area!

Q6. What advice do you have for a 1st year managing school, health, and stress?

My biggest advice is to sit down and set up a schedule with your various priorities each month. 1st year is a tough year, because you are adjusting to the rigorous load of medical school. You should stay on top of your classes, but make sure to find time to set aside for yourself. That can be going out with friends, watching movies, exercising, etc. You need to find a balance between academic and social life, or else you will burn out quickly.

Save Money with Meal Prepping

Interview with Yona Mizrahi, California School of Podiatric Medicine

By Roberto De Los Santos