Posted By: angela

bikini body breakfast

We’ve all heard that breakfast is the most important meal of the day.  Well, not so fast.  If breakfast means a bagel with cream cheese, a muffin, Nutragrain Bar or even super sweet instant oatmeal, that breakfast may be doing more harm than good.

Time to rethink breakfast.

Breakfast is important, but it is the food we chose to eat for breakfast that is most important.  Breakfast sets the tone for the day, and a proper breakfast fuels us with fantastic nutrition for whatever lies ahead.

Trying to lose weight or lean out?  A protein-rich breakfast can be you greatest ally.  Studies show that a breakfast high in protein, not only keeps us full longer, but it positively affects our hunger and satiety hormones, so we naturally eat less all day.  That’s incredible!

If poor planning leaves you at the mercy of the office pastry table, you are better off skipping breakfast altogether.  You read that correctly:)  That whole  weight-loss adage that we need to eat breakfast as soon as we climb out of bed  is outdated.  In fact, there is some strong evidence to suggest that stretching out that  window before we eat  has some valuable metabolic effects (but that’s a topic for another time).

Build a a better breakfast:

  • Eggs- anyway you enjoy them.  Hard, boiled, poached or scrambled all work well.  For a perfect bikini-body breakfast pair eggs with veggies.  Lara loves one hard boiled egg and one half a baked sweet potato to start her day.  Scramble some eggs with chopped asparagus and mushrooms or build a tasty spinach, tomato, avocado omelet.
  • Smoothies-  Pinched for time?  Blend berries, baby spinach, unsweetened almond milk and some high quality protein powder (like Sun Warrior) and you are out the door.
  • Left overs-  (I am not talking pizza) This is a little unorthodox, but last night’s salad, stir-fry or baked chicken make a quick and delicious option.
  • Plain Greek Yogurt-  Jazz it up with berries, walnuts and flax meal
  • Sprouted Grain toast-  If you are a toast-aholic (that is a clinical term), try Ezekiel sprouted-grain bread.  It is less processed than other breads and boasts a more absorbable/complete protein source than most grain-based products.  Spread it with nut butter and some sliced strawberries.  It’s a lean-body PB+J :)

Have you tried Overnight Oats?

This summertime classic has been made even healthier with chia seeds.  Prep 3 jars on Sunday night and you have breakfast through Wednesday.

  • 1/4 cup uncooked old fashioned oats
  • 1/3 cup unsweetened vanilla almond milk
  • 1/4 c plain low- fat Greek yogurt
  • 1.5 tsp chia seeds
  • 1 tsp raw honey
  • 1 tbs PB2
  • 1/2 banana sliced

Shake all ingredients (except the banana slices) in a covered mason jar until well mixed.  Stir in the banana and refrigerate overnight ( up to 2 days).  Enjoy cold.  Add a tablespoon of dark chocolate chips and it doubles as dessert!

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Posted By: lara

nice bumWhen it comes to trouble spots, the bum & abs are king & queen of distress.  Trouble is it takes hard work and perfect form to really cause change in these areas. And as you know it’s not just about the workout – you have to eat clean too.

Today’s video is a glute/hip intensive routine. That means your buns and thighs will be on fire. Let it burn baby!

Decline Bridges: Make sure to press through the heels. This will call upon your glutes to work more than your quads. You also want to focus on a slight pelvic tilt as your squeeze your bum to avoid using your back to raise your hips. Remember form is everything.

Dynamax Squats (or box squats): Squat like you’re going to sit on the ball. In fact, squat all the way down so your bum hits the ball (or box – whatever you have). Dropping your bum below knee level will target your glutes. If you keep your bum above or even level with your knees, you’ll be working your quads more. Go for the flutes – how low can you go?

Bounding: Jump forward as far as you can and land in a squat. Jump around and do it again. Make sure to land in a squat with nice oft knees. IF you stiffen on the landing you’ll hurt something – and it won’t tone your toosh nearly as well.

10 Reps of Everything

5x around

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