• A sports dietitian strength trains or runs almost every morning before her kids wake up. • She shared how she eats enough protein, carbs, and fiber throughout the day. • She meal-preps most of her meals, from turkey meatballs to sheet pan dinners.

At 4:30 a.m., before her husband and two kids are up, Morgan Walker is typically just starting her workout.

"I'm kind of a first-thing-in-the-morning type of person when it comes to exercise," Walker, a 32-year-old registered sports dietitian at Lebanon Valley College in Pennsylvania, told Business Insider.

Walker focuses her own workouts on a mix of cardio and strength training. Each week, she spends three to four days building muscle mass by gradually increasing the weights and rep counts of exercises like bench presses, deadlifts, and

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