Fit, Food & Soul with Mirika Day

Today we welcome Mirika Day from Fit, Food & Soul to our inspo wall. 

I recently discovered Mirika and her incredible blog, and after only reading a small portion I was hooked. This lady knows her stuff and what I quickly discovered was we have a very similar philosophy and mission…. We are here to help educate you about real food, the best ways to move your body and help you work towards creating a positive mindset towards life and yourself. 

So here is her incredible interview…. 

Tell us a little about your journey and who you are?

How long do we have haha?? As I always say 15 year old me would not recognise current me. What a difference 10 years can make and I hope I can say the same in another 10 years time (in a good way – not so many wrinkles I cant recognise myself!!). I won’t bore you with the details but essentially I was unhealthy, unhappy and honestly not feeling like there was much worth living for. While I wasn’t homeless or dying of cancer or incredibly unfortunate I did have some incredibly difficult decisions face me and I had to choose to either continue to be unhappy for the rest of my life and deal with it or make the most uncomfortable and difficult decision with so much unknown ahead. Fortunately, I went with the latter, I pretty much got to a point where I said anything has got to be better than this. It certainly wasn’t a one day it ‘clicked’ and I was a new me. It was years and years of reading books about developing a healthy mindset, applying to get into a nutrition and dietetics degree despite horrible grades, getting my health sorted and finally getting a diagnosis of coeliac disease and beginning exercising just a little. As each year past I fell more in love with the process of caring for myself and as a result did it more often. Ultimately this is what led me to think – oh my god if I (the biggest procrastinator and most unmotivated person I knew) can change like this, how can I help others to make changes that will last their life time. So here we are setting up a business to transform the lives of other young women.  


What is your health and wellness philosophy?

Be the healthiest, happiest version of yourself. My philosophy is one of balance. There is way too much expectation these days to be perfect when it comes to health and fitness and I think that discourages a lot of people. My philosophy is to eat food which makes you feel good, find movement that you love, push yourself beyond mental barriers and get to know yourself enough to be confident in your own skin. 

What are your ‘non negotiables’ when it comes to your own health? 

Oh this is a really tough question for me to answer. My health is my absolute number one priority but that doesn’t mean I exercise or meditate every single day. Unfortunately I am not perfect haha! I wish I could say I had non-negotiables that I stuck to daily but I take each day as it comes and do the best I can with the 24 hours ahead.  Sometimes life is hectic and sometimes there are other priorities like family and friends which have to take first priority for that day.

Through training your clients and having great success, what do you believe is the key ingredient when it comes to having someone having a successful exercise routine?

The key is 100% in the mind. I have no doubt about that. It is not about having the perfect exercise routine. It is about having a good attitude to exercise, understanding why you want to exercise, knowing that motivation is fleeting and you can’t rely on it and finding exercise that you enjoy (or are at least willing to suffer for the post-workout high).

Holy moly you create some yummy recipes haha I’m drooling just looking at them. What is your favourite to go recipe?

Oh don’t make me choose a favourite child haha! I would have to say one of my favourite recipes is eggs & greens. If I am too lazy or haven’t prepped anything for lunch or dinner I will throw together whatever greens I can find with some herbs, nuts, lemon juice, good quality extra virgin olive oil and poached eggs. So simple and healthy!

This is one of my favourite questions, because I think it shows that we are all different and there is no one size fits all approach when it comes to nutrition…. What does a typical day look like on your plate?

You are absolutely correct, there is certainly no one-size-fits-all. There is barely even a typical day for me because my diet varies so much as well. I have done a lot of fiddling around with my diet and know what works best with my body and recognise that I NEED CARBS to function, but too much makes me feel eughh! Basically my day is either gluten free weetbix and fruit or oats for breakfast. I will usually have a snack mid morning of fruit or nuts or greek yogurt plus a coffee. Lunches change every day but can be anything from a salad with salmon or a gluten free wrap, an omelette or a homemade burrito bowl. In the afternoon I will again have another snack and depending on what exercise I’ve done that day this will change but it could be a protein shake, smoothie, greek yogurt and fruit, chia pudding or peanut butter on corn thins. Dinner is always vegetables or salad with some sort of protein whether that is fish, chicken, tofu, eggs or lean beef and occasionally some rice or sweet potato. I also tend to have a few squares (occasionally more hehe!) of lindt chocolate – the sea salt one is to die for! Otherwise I might again have fruit or yoghurt after dinner with a cup of tea. 


Self love to us at FW is an essential part of any health and wellness journey. What does ‘self love’ mean to you, and how do you practise it?

Without stating the obvious self love is just about loving yourself haha. It is about knowing that you are complete as you are and not comparing yourself to others. It doesn’t mean you have to be perfect and it doesn’t mean you can’t have areas for improvement. You can love yourself 100% while working on areas that you wish to develop. I think self love is such an important concept and something that we need more of as a society.

I believe that how you spend the first 80 minutes of your day sets up how the rest of your day will flow. Tell us about your ideal way to spend the first 80 minutes of your day?

Absolutely agree!! Over the last few years I have been cultivating a new morning routine. Yes you read that correctly it has taken me a few years!! Habits don’t change quickly haha! Anyway I always wake up early usually around 5-5.30 which gives me plenty of time in the morning to construct the morning how I wish to construct it. That may be doing a workout, meditating for a bit or simply just sitting and enjoying a cup of tea with my breakfast while planning my day. It is never the same every day but I do try to exercise most mornings it really does set me up for the day!

What is the single best thing you believe someone should do to get their health and wellness journey started? 

Understand WHY you are doing it. Hating your body or wanting someone else’s body is not a good enough reason. That will not keep you going when motivation runs out. Sit down and work out at the very core of you why you want to be healthy. For me I want to live a long and healthy life, I want to enjoy physical activity (I do, but the more I do it, the more I love it), I want to wake up feeling energetic and I want to inspire others. If you don’t know why you are doing what you are doing or you don’t 100% believe your why then you will stop when the going gets tough. 

Where can our FW family find you?

I always hang out on instagram and facebook, something I probably should do less of. You can find me @fitfoodandsoul or my website Otherwise if you are Brisbane based you can hang out with me in person at my 8 week wellness programs.


I hope you have enjoyed another inspirational interview with Mirika. Stay tuned for next Sunday, to be inspired all over again.

S xx