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The Breakfast Formula

Want to know what the perfect breakfast should be made off, as well as great tips for an early morning workout?

Top tips towards a healthier breakfast for your and your family.

We all know that avoiding the breakfast pastries, sugary cereals and daily fry ups are definitely good ways to avoid the calories, but what actually are the best foods to be eating to kick start our day the best we can? Well, let me suggest a brilliant breakfast formula , which will not only fill you up, but also help you drop the pounds.

High quality protein

All recent findings suggest that including a high quality protein breakfast can help people with obesity and type 2 diabetes lose weight. These proteins set your brain and metabolism up for the day. It helps balance blood sugar, and helps increase satiety which means you are less likely to snack between meals. Ideal foods suggestions are the following: eggs, Greek yogurts, nuts and seeds are powerhouses when it comes to quality proteins.

Perfect breakfast idea: You can create amazing omelettes with eggs, meat and veggies to set you up for the day or alternatively have bowl of delicious Greek yogurts layered with delicious fresh or frozen fruit. Check out some of my recipes on my section of the Spar website.

Healthy carbohydrates

Everyone can benefit by including a healthy carb at breakfast. Its important to include a healthy carb with every meal as its the bodies preferred source of energy. Try to include the following healthy carbs into your breakfast choices.

Perfect breakfast idea: Porridge oats with some fruit and nuts. Alternatively make your own smoothies consisting of low sugar fruits like strawberries and raspberries. You can buy bags of delicious frozen fruits and veggies which blend very easily with milk and are the perfect breakfast choice to split before and after a morning workout. Just drink half the smoothie before hitting the gym and then finish the remainder of the drink after and you can include some protein powder to get those essential post work-out amino acids.

Healthy fats

A healthy fat for breakfast is a must because it provides fat soluble vitamins such as vitamin A, D and K. It also helps regulate blood sugar and appetite, leaving you less likely to crash and crave more high sugar foods.

Perfect breakfast idea: Try sliced avocados with poached eggs or alternatively add some seeds and nuts to your cereal or Greek yogurt. Even cooking your food in butter or Olive oil is getting those essential fatty acids into your diet.

Morning workouts can jump-start your metabolism

Exercise in the morning provides a wide range of benefits the offer physical and mental gratification. Strength training can boost your metabolism for up to 48 hours so therefore doing it in the morning is a perfect turbo-boost to ensure you are burning calories throughout the day. It also promotes endorphins in the brain, elevating your mood and starting off your day on a positive note.

Top tips for morning workouts for you and your family

Pre-plan your pre workout meal.

Each individual knows best whether they can train better fasted or fed. Eating a small to medium sized meal may provide ample energy for your workout without feeling bloated. Why don’t you make a shake the night before. A healthy pre made smoothie is versatile and can provide ample fuel to power you through your workout without feeling too heavy on the stomach.

Suggested Ingredients:

  1. Berries
  2. Seeds
  3. Greek Yogurt
  4. Whey Protein Powder or Milk

Go to bed earlier

Human sleep cycles follow a daily cycle called circadian rhythms. Using an alarm clock, establishing meal times, and even routine workout times are all cues that reset our rhythms. People who consistently exercise in the morning teach their body to be most ready for exercise at that time of day.

Perform a warm up

In the morning body temperature is naturally lower so the last thing you want to do is leave yourself vulnerable to an injury. When you begin to exercise , your body undergoes a number of changes so its important that in order to ensure these bodily changes respond properly you should gradually prepare your body by performing an adequate warm up. Perform at least 5-10 minutes of muscle activation and dynamic flexibility movements like lunges, stretches to get blood pumping and mentally prepare for your morning workout.

Do something you enjoy

From experience I know that you’ll be more likely to get out of bed and into your workout if its an activity you enjoy. Whether its a brisk run, yoga, pilates or a bike ride, perform a morning workout you appreciate to ensure you will stick to a routine and not come to dread that morning alarm.

Recruit a partner or involve your kids

Having that accountability to someone else and a pre-arranged workout time will ensure you get out of bed in the morning instead of taking the option of “going back to sleep” . It will also get your kids into a good morning routine of exercising and eating a healthy nutritious breakfast before starting their day.

Sample 5 minute early morning workout.

The following workout should take you 16 minutes in total and requires no equipment. Its a great workout that can be done anywhere, whether your at home, in the garden, on the road on a business trip, in your hotel room, or in the park. No excuses !

You can build on this by adding more rounds as you get fitter and stronger.

Exercise Time on Rest

  1. Sprints 30 seconds 30 seconds- repeat 3 times, take one minute recovery then move onto exercise 2.
  2. High plank 30 seconds 30 seconds- repeat 3 times, take one minute recovery then move onto exercise 3.
  3. Squat Jumps 30 seconds 30 seconds-repeat 3 times, take one minute recovery then move onto exercise 4.
  4. Reverse Plank 30 seconds 30 seconds-repeat 3 times, Workout complete.

Sprints – On the Spot

  1. Begin by jogging lightly in place.
  2. Pump your arms as fast as you can and lift your knees up to chest high and fast.


  1. Rest on you hands with your shoulders directly above your wrists.
  2. Ensure that core is engaged and that there is a straight line from shoulder-hip-knee.

Reverse Plank

  1. Sit on the floor with your legs extended in front of you.
  2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  3. Press into your palms, and lift your hips and torso toward the ceiling.

Squat Jumps

  1. Start with your feet shoulder width apart.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into he squat position to complete one rep. Land softly, with control.

Sprints – On the Spot

  1. Begin by jogging lightly in place.
  2. Pump your arms as fast as you can and lift your knees up to chest high and fast.

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