Friday, September 25, 2015

Surprise! Breakfast is not what you think!

People always ask me for ideas on breakfast. They're either looking for something that tastes good, keeps them full, yet "slimming", give them energy, help them lean up, get their nutrients, or they're just bored of the usual toast, oatmeal, cereals, eggs, smoothies, and other "breakfast-type stuff."

Here's a quick summary of my answer:

1.) Ideal breakfast is one that is high in protein and fiber, which also contains some good carbs. To avoid feeling heavy or bloated, keep your portions reasonable or split it in half for two smaller breakfasts to graze throughout the morning. Also, chances are, if you're fueling up with the right nutrients, you will not need to eat a lot to feel light, energized and satisfied until lunch.

2.) Think outside the box. Breakfast DOES NOT have to be the "usual breakfast stuff." Who says breakfast can't be what you would eat for "lunch"? If you look into other cultures and different countries, they are eating rice, soup, curry, fish, you name it, for breakfast. I bet you've even had "lunch" sandwiches and wraps for breakfast, and at some point, even had "breakfast-style" eggs for dinner, right?

3.) Examples for breakfast: A light quinoa salad with some lean protein such as canned tuna. Or small piece of salmon with greens, add a little brown rice. You need the energy in the day for all your running why not fuel up? You can eat a lighter lunch or dinner if you'd like.

Or for convenience, you can make a big lunch and have some of it for breakfast. That's what I did when I was prepping for my last few weeks before competitions in order to further lean up, and to avoid any chance of bloating or feeling lethargic in the process. I would prepare few days worth of sweet potato, chicken breast and broccoli and have it for breakfast and lunch for the days leading up to show time!

Tuesday, September 15, 2015

Total Body Fat-Burn Workout

When returning to the gym after a few weeks off, I like to do an overall body workout at a nice, steady pace to warm up my body and prep it for my next workout. So this means no lifting superheavy or going super intense, instead, just working at around 65% of my usual intensity. This way, I can cooperate with my body and slowly ease it back into routine without shocking it into injuries.

Thank goodness I was doing short bodyweight exercises here and there during my time off so I didn't feel completely defeated when I got back to the gym. Bodyweight exercises are no joke during time off from the gym. They really work! Though they were short or random workouts, it kept my body strong and on-guard (not lazy), so going back to the gym only took couple rounds to get back to "normal".

Here is what today's overall body workout looked like:

1.) Elevated push-ups with knee-tuck twist (working the chest, triceps, front of shoulders, core, cardio)
2.) Bent-over straight-arm tricep kickback (triceps, back of shoulders, back)
3.) High-plank jump into bent-over rows (legs, back, shoulders, traps, biceps, core area, cardio)