yoga workout

Dean’s Yoga Workouts and Eating Habits For 1 Month

Dean’s Yoga Workout & Eating Habits For 1 MonthIf you want to feel good, move well, and look good, you need to eat well (and perform some kind of yoga workout).  Quite simply, you ARE what you eat. I’m sharing my food log over the past month, so you can see exactly what I’m eating on a daily basis. (A small disclaimer here, everybody is different, has different needs, and reacts to food differently. It is up to you to know what works best for you.)

A few things I want to point out:

  1. I don’t ALWAYS eat healthy. I’m not afraid to have dessert, what I would consider unhealthy, or “cheat’ meals. The difference is that I make up for my cheat meals by eating clean the vast majority of the time.
  2. There are some meals that I tend to eat on a very regular basis. If you can minimize your meal choices, you’ll be happier and healthier. Discipline is freedom. 🙂
  3. I don’t work out three hours a day. I try to keep my total workout time per day similar to what the average person can do. I usually work out once in the morning (shorter workout), and then again in the evening. If I am leading a workout class, sometimes that will be my workout for the day.
  4. I don’t include my exact portion sizes, mainly because it’s not important. If you’re eating good food, you can eat as much as you want (within reason).
  5. You’ll notice that very rarely do I skip morning activity. This is one habit of mine that has stood the test out of time. Click here to see some other habits that have stuck with me.

Enjoy! 🙂

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Food/exercise/sleep log

Jan 3
Water with apple cider vinegar
Morning movement – 20 minutes – outside with dogs, stretching, lunges, one foot hops, balances, slow side shuffles, slow high knees
Breakfast – smoothie with greens 24 oz (WATCH MY SMOOTHIE VIDEO AT THE END OF THE POST) – half banana, apple, parsley, cilantro, hemp seed, chia seeds, flax seeds, mct oil, one large red bell pepper, one egg – this was very hard to drink, not great tasting.
8 – 10 oz of coffee, black – sat outside cafe in sun for 2 hours
3 eggs and 2 pieces of Ezekiel flax bread, toasted, salt and pepper
Epic bar, glass of water
Salmon, sweet potatoes, and vegetables
30 minutes outside with dogs – lunges, lots of leg stretching
yoga workout – did about 45 minutes of yoga with them – squats, lunges, forward folds, warrior 2, cossack squats, pigeon, seated v
2/3 lb chicken, zucchini and squash, piece of white cheddar cheese
Slept from 10 PM – 615 AM, back to bed from 630 AM – 830 AM

Jan 4
Glass of water salt and apple cider vinegar
Morning movement – 15 minutes – lunges, side shuffle, one-foot hops, 1 x 20 shuttle run, 10 squat jumps
3 eggs, sweet potatoes, onions and peppers, avocado
Irish breakfast tea with mct oil (feeling very hungry, glutes and hips sore)
Small cinnamon roll
Smoothie 16 oz – beet greens, orgain protein powder 2 scoops, mct oil, one banana, cordyceps, spinach, chia seeds, flaxseed
20 minute workout outside – slow lunges, squats, one-leg balance, low lunge with side twists, single leg straight leg deadlift
Water with salt
One slice of Ezekiel bread
Workout – yoga boot camp
Salmon and broccoli, spinach, half avocado
1/3 epic bar
6 oz steak
2 slices of aged white cheddar
Marisa’s crusts
Tulsi Tea with honey and apple cider vinegar

Jan 5
Morning movement – side lunge, lunges, butt kickers, high knees, 1 x 20 shuttle run, 10 squat jumps
Eggs, onions, peppers, 1/2 avocado, 1/2 medium sweet potato
1 cup of coffee
1 cinnamon roll
Smoothie – 1/2 banana, spinach, broccoli, orgain protein powder, chia seeds, flax seed, cordyceps, MCT oil, 1/2 avocado
handful of raisins and 2 brazil nuts
Boot Camp – review of last 2 lessons, warrior 2 + downdog
Leftover salad (minus the lettuce)- 1/3 lb chicken and 1/2 avocado
Dinner – filet of white fish, thyme, basil, olive oil, butter, onions (1.5 filets, tried to finish Marisa’s half she didn’t eat) – and – broccoli with feta cheese & butter
Tulsi Tea with honey

Jan 6
Morning movement – 1 leg hops, slow side shuffle, side lunges, lunges, lunges with twists, 1×20 shuttle run
Smoothie for breakfast 24 oz – orgain protein, MCT oil, 1/2 banana, spinach, 1 apple, chard, maca powder, chia seeds, cordyceps, broccoli
Irish breakfast tea with MCT oil
Cinnamon roll
1 cup of dried Mediterranean fruits & brazil nuts
out to dinner – lots of pasta & salty foods

Jan 7
20 minutes of morning movement with dogs
smoothie 24 oz – broccoli, 1 apple, banana, greens, maca powder, MCT oil, chia seeds, hemp protein
8oz Starbucks coffee
mexican food
1/4 cup of ice cream
went to a funeral and drove 5 hours today. Very sedentary, low energy

Jan 8
20 minutes of movement outside, running, lunges, etc
30 minutes of restorative yoga workout
smoothie 24 oz – orgain protein, MCT oil, 1/2 banana, spinach, chard, maca powder, chia seeds, cordyceps, broccoli, hemp protein
Scrambled eggs, peppers, sauerkraut from Cleveland kraut
Salmon & frozen veggies w/ pepper, salt, and chili powder
couple slices of Dubliner cheese
beef stroganoff (homemade)

Jan 9
Morning running and movement with dogs 20 minutes
Breakfast smoothie 24 oz – berries, apple, mct oil, spinach, broccoli, hemp protein, chia seeds, flaxseed, cordyceps
Nuts and Mediterranean dried fruits
Eggs, sweet potato, onions and peppers, spinach, butter
Mahi mahi with basil herbs, onions, olive oil, butter, and mixed peppers and onions, 1/2 avocado
Cheese for dessert – 1-2 oz
20 minutes stretching

Jan 10
Morning movement and running with dogs
Eggs and peppers, pancake, smoothie (usual ingredients with berries, no other fruit)
Dried fruits and Brazil nuts (1 cup)
Leftover beef stroganoff around 3
Taught yoga and did about 2/3 of the class, focused on glutes and core
Baked herb chicken, zucchini and squash, more beef stroganoff (probably more than I should have had)
20 minutes restorative stretching yoga workout

Jan 11
Morning movement and running with dogs
Green smoothie 16 oz – spinach, broccoli, orgain, flax, chia, maca, cordyceps
30 minutes yoga
Eggs and toast with sauerkraut
1/2 cup dried fruits and Brazil nuts
Salmon and veggies for late lunch
Boot camp focus on balance
Chicken, ravioli stuffed with cheese, arrabiata sauce, broccoli with onions and garlic sauerkraut, crackers and guacamole (definitely more than I should have had, feeling stuffed from ravioli)
Tulsi tea, honey and lemon

Jan 12
Morning running and movement with dogs
Eggs, peppers, kraut
Smoothie – broccoli, chard, spinach, orgain, Maca, flaxseed, chia seeds, cordyceps, banana
Nuts and dried fruits
Epic bar
Salmon and vegetables
Slice of cheese

Jan 13
Beet smoothie – apple, spinach, chard, cordyceps, flaxseed, maca, chia seeds
Egg sandwich
Shawarma wrap
Thai food – rice, beef, noodles

Jan 14
Egg sandwich
Chipotle – lunch

Jan 15
Eggs and smoothie
Smoothie – spinach, 1/2 banana, chard, cordyceps, beet
Biscuit with egg bacon and cheese
Cake – better than sex cake
Broccoli onions peppers and kraut

Jan 16
Egg sandwich – 3 eggs, kraut, non-sprouted bread
Brazil nuts
Epic bar with flaxseed non-sprouted bread
Two slices of pizza
Workout – boot camp yoga
Beef hash peppers onions
Pizza one slice
Topo Chico – Quite possibly the best mineral water in the world!

Jan 17
Eggs peppers onions kraut
Coffee, water
2 slices of pizza
Smoothie – half banana, apple, kale, broccoli, flaxseed, Maca, cordyceps, chia seeds, mct oil
Lifting workout 1×20
Bison ribeye, veggies, tikka masala sauce (lots)

Jan 18
No running this morning, wet outside
3 eggs, 1/2 avocado on Ezekiel flaxseed bread
Irish breakfast tea
2 eggs and beef hash
Smoothie – apple, 1/2 banana, 1 beet, spinach, broccoli, maca, cordyceps, flaxseed, chia seeds, lemon juice
Tikka masala bison leftovers
2 flatbread crackers
Boot camp Man Flow Yoga workout
Mahi mahi basil butter with zucchini and squash

Jan 19
Eggs peppers onions
Smoothie veggies 1/2 banana supplements and orgain
Epic bar and Brazil nuts
Salmon and veggies, avocado
2 sushi rolls, white rice, a little edamame
Saki bomb and 1 beer
Karaoke to Backstreet Boys’ “Everybody”

Jan 20
20 minutes of morning movement, running 1×20 shuttle sprints, one foot hops on right leg focusing on proper hip engagement – still difficult
3 eggs onions peppers and kraut
Veggie smoothie – 1/2 banana, spinach, broccoli, supplements, no orgain, lemon
No coffee today
Gluten free spicy rice
1 lb burger and ~3 slices of Ezekiel flaxseed bread
Salad Asian chopped with pork tenderloin
Black bean soup, and a bit of zucchini cheese dip
Chocolate milk shake (12 oz)

Jan 21
Lifting session – 30 minutes
Large Smoothie – orgain protein, spinach, broccoli, all supplements, full banana, mct oil
Women’s march
Venison sausage, eggs, one piece of toast
Burger with Ezekiel bread
Cilantro burrito – fried egg, brown rice, kimchi, avocado, ribeye beef
1 beer, 1 tequila shot
One piece of pepperoni pizza

Jan 22
30 minutes morning movement and stretching
2 breakfast tacos – corn – bacon and egg
AYCE Brunch
French toast, bacon, peppers and onions, biscuit, eggs, migas
Just 2 plates full
30 minutes running with dogs at park
1 slice pepperoni pizza
Green smoothie – spinach, power greens, cayenne pepper, 1/2 banana, flax seed, lemon juice, parsley
Lots of stretching – 75 minutes
White fish basil butter sauce, sweet potato, zucchini and squash
Topo Chico

Jan 23
3 eggs Ezekiel bread, avocado
30 minute yoga workout stretching with Clark
Small bulletproof coffee
Green smoothie – greens, 1/2 banana, chia seeds, orgain, supplements, lemon juice, cayenne
Brazil nuts
Burger with Ezekiel bread
Bit of chips and queso (5 total)
90 minutes teaching and doing yoga – boot camp focused on backbends, dad workout focused mostly on upper body
Beef hash, broccoli, onions, mixed peppers, sweet potato
Topo Chico
Brazil nuts

Jan 24

I ate my Eating Habit notes apparently

Jan 25
Thai food for dinner- slow roasted pork and brown rice

Jan 26
Greek omelette and coffee
Leftover Thai food with 3 eggs
Turkey sandwich Ezekiel bread and mustard
Lots of snacking – 1/2 cup of chips and 2 servings of flatbread cracker – stress eating
Chicken and vegetables for dinner – veggies were onion, green pepper, zucchini and squash

Jan 27
24 oz smoothie – greens and half banana
3 eggs, 1 piece toast
Epic bar for lunch
Beef hash 4:00
Brazil nuts
Stretching 30 minutes 6:00
1/2 breast chicken 730

Jan 28


Jan 29
1.5 hour hike
Green smoothie for breakfast – 1/2 banana, greens, supplements, 2 scoops orgain
Pacha organic breakfast – eggs, French toast, bacon, buttered toast, large cup of coffee – feeling very tired after this
Walk around at outdoor small, Shot of espresso
Dinner – mahi mahi basil butter sauce, zucchini and squash, onions and peppers

Jan 30
Morning movement with dogs 20 minutes
Scrambled eggs onions and peppers
Green smoothie
Epic bar
Some flatbread crackers and Brazil nuts before boot camp and dad Lesson – very hungry
500 – 630 boot camp and dad Lesson
645 – Tikka masala pressure cooked with bison tenderloin, peppers and onions

Jan 31
20 minutes morning movement with dogs
4 eggs and toast
Smoothie – lemon, power greens, spinach, supplements, 1 scoop orgain, 1/2 banana, 1/2 avocado
Keurig coffee
Epic bar and some seeds from trail mix
Sandwich Turkey with mustard and avocado
Walk at Zilker some stretching 45 minutes
Green smoothie – same as above
Couple bits of chocolate
Brazil nuts
Mahi mahi with basil butter sauce, vegetable medley with onions, peppers, zucchini, squash and broccoli
Handful of dried cherries

Feb 1
30 minutes more intense
4 eggs and toast
Large smoothie – greens, supplements, orgain 1 scoop, lemon, parsley
Slice of bread and grass fed beef dog
Indian food! – white rice, vindaloo lamb lots of spice, bread, IPA beer – feeling totally stuffed after this

Feb 2
20 minutes morning movement
Medium smoothie, kind of watery – greens, lemon, supplements, 1 banana
Lara bar, water
4:00 Slice of bread and grass fed beef dog
Beef hash – grass fed beef, peppers, onions, broccoli, squash

Feb 3
15 minutes morning movement
3 eggs and toast
Smoothie – 1/2 banana, Greens, mct, flax, cordyceps, maca
Epic bar, Lara bar
Leftover beef hash from dinner (1 cup)
1/2 cup of dried cherries
15 minutes stretching and running with dogs
Thai food – spicy soup, short ribs, beef curry, Brussels sprouts, white rice
1 large cookie – oatmeal raisin, snickerdoodle
Topo chico

Feb 4
Green smoothie – 1/2 banana, greens, corydceps, maca, flaxseed, MCT
Lacrosse game (75 minutes running time)
4 eggs and beef hash leftovers
7 mile hike (3 hours)
2 hamburgers with Ezekiel bread, 1 slice of cheese on one of the burgers, mustard, ketchup, pickles
Brussels sprouts
Topo chicos (2)

Feb 5
30 minute walk and 20 minute active recovery yoga and rowing/pull-ups
Green smoothie (1 full banana and regular ingredients) and 4 eggs with ezekiel bread & pepper jack cheese
Coffee (16 oz) Thunderbird coffee

Feb 6
Green smoothie
3 eggs and bread
epic bar
Persian food and rice
(huge dinner)

Feb 7
Smoothie, eggs, toast, coffee
Epic bar for lunch around 1
Tiffs treats cookies – 3 total
Banana before 5:00 Lesson
Handful of chips after 5 lesson
Taught heather lesson 615-715
Mahi mahi, pasta with arrabiata sauce, mixed veggies (mushrooms, broccoli, onions, peppers) and topo
hungry most of this afternoon, a little lightheaded – definitely not enough food

Feb 8
3 eggs 1/2 avocado and bread for breakfast
930-1015 workout with Clark
12 oz coffee
About 1 hour filming
Epic bar for lunch
2 cookies tiffs treats around 3:00
Smoothie at 4:00-5:00
5-6 Man Flow Boot camp
Two slices of bread with beef dog
Beef hash – grassfed beef, peppers, onions, broccoli, 1 avocado
Feeling hungry mid-day – need lunch
Also missed my smoothie in the morning

Feb 9
Morning movement with 20 sprints
Scrambled eggs and smoothie
Pastrami sandwich at 12
Shawarma wrap at 2
315-4 outside walk with dogs to Zilker
Feeling tired from 330 on

Alright. I hope you have a better Idea of what my Eating Habits look like. I want to highlight that although I may have a hamburger or taco or food that you might associate with fast food, it’s the quality of ingredients that count. A good rule of thumb is to make it in your kitchen from non-processed ingredients. If it’s cooked in a vat of oil with flash frozen meet, avoid it! Plan out your own Eating Habits and journal it as well. You will look better in a month and feel better immediately. Keep at it!




Checkout these other resources to learn more about dieting.

4 Critical Concepts for a Healthy Diet

The 7 Biggest Dieting Misconceptions

Smoothie Recipe:


Additional Resources

You might be interested in some tips on starting off your yoga practice, so read on! 3 blogs covering some basics.

About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

Dean And Dog

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4 thoughts on “Dean’s Yoga Workouts and Eating Habits For 1 Month”

  1. This is very interesting Dean, thanks for posting. I was wondering if you tracked your calories or macros while doing this?

  2. Thank you for sharing! Eating is definitely my downfall. I have a problem with sweets every day. I was on a vegan diet for a year and did awesome on it, felt great but when the holidays came around I faultered and haven’t been able to get back on it. That was over a year ago. I just need to be more disciplined!

  3. Clinton Anthony

    Very cool Dean! Thanks for sharing. I haven’t heard of a lot of these foods before. I’ll have to look some of them up. Epic Bars, Ezekial Bread, etc… Irish Breakfast is one of my favorites too. I feel there should be a video somewhere of you singing Backstreet Boys on Jan 19? What’s the beef-dog? Like ‘woof woof’ kind of dog?… No judgement, just curious how that tasted. – Clinton Anthony

    1. Hi Clinton – Beef dog is just cured sausage meats I think. I’m sure there’s a video of me singing Backstreet Boys on social media somewhere, lol.

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