What's For Breakfast?

Many people often skip out on breakfast because they don’t have the “time” to eat it, or they aren’t hungry in the morning… Whatever the excuse, it is still not a good enough one to skip out on such an important meal!

Benefits of a Healthy Breakfast:

  • Boosts metabolism
  • Helps maintain energy throughout the day
  • Promotes healthy weight management
  • Improves alertness and concentration

Be sure your breakfast has a balance of proteins, carbohydrates and healthy fats.  Keep it simple, here are some easy ideas to get all of the right nutrition to start your day!  

  1. Slice of whole-grain toast with peanut butter and sliced banana
  2. Oatmeal with a scoop of protein powder mixed in and topped with fruit
  3. Scrambled eggs with ground turkey and vegetables
  4. Greek yogurt topped with granola and fruit

Plan out what you will have the night before, wake up a few minutes earlier, and start your day off with a healthy breakfast — you will be glad you did!

You Can't Out Train a Bad Diet

You have probably heard the saying over and over again, "You can't out train a bad diet!"  That is 100% TRUE! 

A problem many individuals face is being under-fueled to perform at their optimal level on a daily basis.  Busy schedules, long days, and a lack of planning are all contributing factors.  It is important to build a strong foundation to maximize your daily performance and workout potential.

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Nutrition Habits To Maximize Performance

1. Eat breakfast every morning. A morning without breakfast is like a gas tank running on empty throughout the day.

2. Eat frequently.  Aim to eat every 3-4 hours.

3. Color your plate.  Have 7-10 servings of fruits and vegetables to help reduce inflammation and muscle soreness.

4. Eat balanced snacks.  Snacks should consist of healthy fats, fiber, and protein.

5. Post-workout recovery.  Eat at least 30-60 minutes following a workout in order to refuel, aid in muscle recovery, and reduce hunger.

6. Have a plan.  Take ownership -- make a grocery list, plan your breakfast the night before, pack your snacks, and set aside time to meal prep for the week.

Evaluate your nutrition plan to identify areas in which you can make improvements.  Change a few habits at a time -- focus on one to two weaknesses to fix.  Utilize the 85/15 Rule -- eat clean at least 85% of the time.  Always remember balance and moderation when it comes to indulging.  Once new habits are adapted, you are likely to see an improvement in energy levels, recovery time, and body composition.

Written by: Megan Osysko