Here are some QUICK BREAKFASTS to have after morning exercise:
- Leftover chicken or turkey on a salad or wrap. Wraps are a wonderful way to go, veggies and meat in an easy to eat package.
- Eggs, prepared any way but don't soak them in butter. Try cooking with olive oil instead. Cut down on your yolk intake if you feel better about it. Boiled, scrambled, fried, or even an omelette stuffed with cheese and veggies.
- A can of tuna, either by itself or on a sandwich with minimal or low carb bread.
- A protein shake, mmm. I have one of those magic bullet blenders I make smoothies in all the time. Add a bit of protein powder and voila!
- I actually like tofu, although I am not a vegetarian. Sometimes I will pick up a firm block of it and fry it up and flavor it.
- Yogurt - Sometimes you can find a high carb number on the label but keep in mind that it's dramatically reduced due to the bacteria found in yogurt which breaks down lactose and aids in digestion. Yogurt is a good ingredient to add to a shake! Mix some berries or nuts with it and it's a great breakfast!
- Leftover Stirfry!
- Peanut butter!
There are endless possibilities to a healthy start to your day. It always helps to prepackage your snacks and meals a few days ahead so you aren't discouraged and end up grabbing something from the fridge or cupboard you will regret later. Get your family involved in putting healthy snacks or meals in containers for you.
Hungry, yet? Try 10 sit ups, a 5 minute jog on the spot, and 3 lunges before sitting down for ANY meal.
TIP: For those of you like me, who do not wish their partner to watch them work out, ask him or her politely to give you space in private. Tell them you are doing this for yourself and for them and you'd prefer they did not see the process, only the results, lol. My hubby decided to come sit in the livingroom as I was beginning my workout. -_- It will always give them an opportunity to get something of their own done.
So here's what I did today:
15 dips
20 tricep extentions
10 pushups
(I've been trying to tone up my arms so I usually focus on those every day. I normally do curls too but I was unable to find my dumbell.)
20 lunges (10/leg)
10 squats
I then did a 15 minute jog on the spot, alternating between slow paced and bringing my knees as high as possible.
I then did about 30 seconds of bicycle kicks
I still feel energized so I will probably do another 10 minute jog later as well as work on my abs since I haven't really been putting time into them lately. This may seem like a lot once put in a list but it really isn't (although you will work up quite the sweat). This is a good place to begin. You can divide each work out and mix them up, for example: 5 dips, 5 squats, 10 tricep extentions, 3 pushups, 5 more dips, etc. Give yourself a little break in between sets, but don't wait too long or you'll lose your motivation and your heart rate will drop.
TIP: Put together a play list of upbeat songs with a few slower paced ones. I use youtube and usually throw some Rhianna or Beyonce in there. Create at least 30 minutes and really try to work out for the whole 30 minutes, even if the end stretch is only leg lifts or dancing around. Aim to jog during the upbeat songs and do strength training during the slower songs. If you aim to do each rep with the beat of a slower song, you'll know you're moving slow enough. Slow motions are always better when it comes to strength training.
