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5 Easy Breakfast Options
“Breakfast the most important meal of the day”
“Breakfast the most important meal of the day”
Is it really more important than any other meal? So far there is no research that proves that. Then why should you have breakfast? – In my opinion, it’s just a great way to start your day. There is evidence that people who eat breakfast tend to have healthier lifestyles than people who skip it.
Most common excuse from people who skip it, is the “no time in the morning”
I would wake up 10 min earlier, so problem solved.
I do understand that it’s not that easy for everyone to do that. Still no excuse not to have breakfast.
No time in the morning? Then prepare it the evening before going to bed.
Here are five of my favourite and super easy to make breakfast option.
Bon appetit
1. Overnight Oats
Ingredients
60g oats
2 scoops nuzest
250ml almond milk
20g chia seeds
50g blue berries (frozen)
pinch cinnamon
How to make it:
Super simple just add all the ingredients in your tupperware and take it with you to work, gym, beach, or wherever you want.
2. Scrambled Eggs with Mushrooms, Spinach and Paprika
Ingredients
2 or 3 eggs
30 g= hand full raw spinach
30g = 1/4 red paprika
50 g= 2-3 pieces mushrooms
1 tbsp coconut oil
How to make it:
You will need some basic cooking skill for this.
Heat pan with oil
Add mushrooms first
Then add paprika and spinach
Add eggs and stir your pan until ready
3. Buckwheat Porridge
Ingredients
60 g buckwheat
half banana
200ml almond milk *
pinch cinnamon
20 g chia seeds
How to make it:
Make this the night before if you don’t have 15min to cook in the morning.
Basic cooking skills required again.
Cook buckwheat in plenty of water (200ml)
Add almond milk, chia seeds
Let it cook even more until it’s all absorbed
Then add mashed banana and cinnamon
Tip: add nut butter and blue berries
4. Frozen Banana Pudding
Ingredients
1 frozen banana
half avocado
20g chia seeds
20g flax seeds
20g nut butter
200ml almond milk
1 scoop nuzest protein powder (optional)
pinch cinnamon
How to make it:
Super simple, only thing you need is a blender and freezer.
Add all the ingredients in your blender and “voila”
Tip: This can be a healthy replacement for an ice cream craving in the evening
5. Sweet Potato Frittata
Ingredients
2 or 3 eggs
100g sweet potato
30g kale
30g Cherry tomatoes
1tbs coconut oil
How to make it:
Slice potato thin so it cooks faster
Heat coconut oil in a small pan and add the precooked potato
Add kale and tomatoes
Add eggs and let it cook until ready approximately 5 min
Tip: Use spices like nutmeg, cayenne pepper, turmeric…to spice it up
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
“Breakfast the most important meal of the day”
Is it really more important than any other meal? So far there is no research that proves that. Then why should you have breakfast? – In my opinion, it’s just a great way to start your day. There is evidence that people who eat breakfast tend to have healthier lifestyles than people who skip it.
Most common excuse from people who skip it, is the “no time in the morning”
I would wake up 10 min earlier, so problem solved.
I do understand that it’s not that easy for everyone to do that. Still no excuse not to have breakfast.
No time in the morning? Then prepare it the evening before going to bed.
Here are five of my favourite and super easy to make breakfast option.
Bon appetit
1. Overnight Oats
Ingredients
60g oats
2 scoops nuzest
250ml almond milk
20g chia seeds
50g blue berries (frozen)
pinch cinnamon
How to make it:
Super simple just add all the ingredients in your tupperware and take it with you to work, gym, beach, or wherever you want.
2. Scrambled Eggs with Mushrooms, Spinach and Paprika
Ingredients
2 or 3 eggs
30 g= hand full raw spinach
30g = 1/4 red paprika
50 g= 2-3 pieces mushrooms
1 tbsp coconut oil
How to make it:
You will need some basic cooking skill for this.
Heat pan with oil
Add mushrooms first
Then add paprika and spinach
Add eggs and stir your pan until ready
3. Buckwheat Porridge
Ingredients
60 g buckwheat
half banana
200ml almond milk *
pinch cinnamon
20 g chia seeds
How to make it:
Make this the night before if you don’t have 15min to cook in the morning.
Basic cooking skills required again.
Cook buckwheat in plenty of water (200ml)
Add almond milk, chia seeds
Let it cook even more until it’s all absorbed
Then add mashed banana and cinnamon
Tip: add nut butter and blue berries
4. Frozen Banana Pudding
Ingredients
1 frozen banana
half avocado
20g chia seeds
20g flax seeds
20g nut butter
200ml almond milk
1 scoop nuzest protein powder (optional)
pinch cinnamon
How to make it:
Super simple, only thing you need is a blender and freezer.
Add all the ingredients in your blender and “voila”
Tip: This can be a healthy replacement for an ice cream craving in the evening
5. Sweet Potato Frittata
Ingredients
2 or 3 eggs
100g sweet potato
30g kale
30g Cherry tomatoes
1tbs coconut oil
How to make it:
Slice potato thin so it cooks faster
Heat coconut oil in a small pan and add the precooked potato
Add kale and tomatoes
Add eggs and let it cook until ready approximately 5 min
Tip: Use spices like nutmeg, cayenne pepper, turmeric…to spice it up
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
“Breakfast the most important meal of the day”
Is it really more important than any other meal? So far there is no research that proves that. Then why should you have breakfast? – In my opinion, it’s just a great way to start your day. There is evidence that people who eat breakfast tend to have healthier lifestyles than people who skip it.
Most common excuse from people who skip it, is the “no time in the morning”
I would wake up 10 min earlier, so problem solved.
I do understand that it’s not that easy for everyone to do that. Still no excuse not to have breakfast.
No time in the morning? Then prepare it the evening before going to bed.
Here are five of my favourite and super easy to make breakfast option.
Bon appetit
1. Overnight Oats
Ingredients
60g oats
2 scoops nuzest
250ml almond milk
20g chia seeds
50g blue berries (frozen)
pinch cinnamon
How to make it:
Super simple just add all the ingredients in your tupperware and take it with you to work, gym, beach, or wherever you want.
2. Scrambled Eggs with Mushrooms, Spinach and Paprika
Ingredients
2 or 3 eggs
30 g= hand full raw spinach
30g = 1/4 red paprika
50 g= 2-3 pieces mushrooms
1 tbsp coconut oil
How to make it:
You will need some basic cooking skill for this.
Heat pan with oil
Add mushrooms first
Then add paprika and spinach
Add eggs and stir your pan until ready
3. Buckwheat Porridge
Ingredients
60 g buckwheat
half banana
200ml almond milk *
pinch cinnamon
20 g chia seeds
How to make it:
Make this the night before if you don’t have 15min to cook in the morning.
Basic cooking skills required again.
Cook buckwheat in plenty of water (200ml)
Add almond milk, chia seeds
Let it cook even more until it’s all absorbed
Then add mashed banana and cinnamon
Tip: add nut butter and blue berries
4. Frozen Banana Pudding
Ingredients
1 frozen banana
half avocado
20g chia seeds
20g flax seeds
20g nut butter
200ml almond milk
1 scoop nuzest protein powder (optional)
pinch cinnamon
How to make it:
Super simple, only thing you need is a blender and freezer.
Add all the ingredients in your blender and “voila”
Tip: This can be a healthy replacement for an ice cream craving in the evening
5. Sweet Potato Frittata
Ingredients
2 or 3 eggs
100g sweet potato
30g kale
30g Cherry tomatoes
1tbs coconut oil
How to make it:
Slice potato thin so it cooks faster
Heat coconut oil in a small pan and add the precooked potato
Add kale and tomatoes
Add eggs and let it cook until ready approximately 5 min
Tip: Use spices like nutmeg, cayenne pepper, turmeric…to spice it up
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
“Breakfast the most important meal of the day”
Is it really more important than any other meal? So far there is no research that proves that. Then why should you have breakfast? – In my opinion, it’s just a great way to start your day. There is evidence that people who eat breakfast tend to have healthier lifestyles than people who skip it.
Most common excuse from people who skip it, is the “no time in the morning”
I would wake up 10 min earlier, so problem solved.
I do understand that it’s not that easy for everyone to do that. Still no excuse not to have breakfast.
No time in the morning? Then prepare it the evening before going to bed.
Here are five of my favourite and super easy to make breakfast option.
Bon appetit
1. Overnight Oats
Ingredients
60g oats
2 scoops nuzest
250ml almond milk
20g chia seeds
50g blue berries (frozen)
pinch cinnamon
How to make it:
Super simple just add all the ingredients in your tupperware and take it with you to work, gym, beach, or wherever you want.
2. Scrambled Eggs with Mushrooms, Spinach and Paprika
Ingredients
2 or 3 eggs
30 g= hand full raw spinach
30g = 1/4 red paprika
50 g= 2-3 pieces mushrooms
1 tbsp coconut oil
How to make it:
You will need some basic cooking skill for this.
Heat pan with oil
Add mushrooms first
Then add paprika and spinach
Add eggs and stir your pan until ready
3. Buckwheat Porridge
Ingredients
60 g buckwheat
half banana
200ml almond milk *
pinch cinnamon
20 g chia seeds
How to make it:
Make this the night before if you don’t have 15min to cook in the morning.
Basic cooking skills required again.
Cook buckwheat in plenty of water (200ml)
Add almond milk, chia seeds
Let it cook even more until it’s all absorbed
Then add mashed banana and cinnamon
Tip: add nut butter and blue berries
4. Frozen Banana Pudding
Ingredients
1 frozen banana
half avocado
20g chia seeds
20g flax seeds
20g nut butter
200ml almond milk
1 scoop nuzest protein powder (optional)
pinch cinnamon
How to make it:
Super simple, only thing you need is a blender and freezer.
Add all the ingredients in your blender and “voila”
Tip: This can be a healthy replacement for an ice cream craving in the evening
5. Sweet Potato Frittata
Ingredients
2 or 3 eggs
100g sweet potato
30g kale
30g Cherry tomatoes
1tbs coconut oil
How to make it:
Slice potato thin so it cooks faster
Heat coconut oil in a small pan and add the precooked potato
Add kale and tomatoes
Add eggs and let it cook until ready approximately 5 min
Tip: Use spices like nutmeg, cayenne pepper, turmeric…to spice it up
“Breakfast the most important meal of the day”
Is it really more important than any other meal? So far there is no research that proves that. Then why should you have breakfast? – In my opinion, it’s just a great way to start your day. There is evidence that people who eat breakfast tend to have healthier lifestyles than people who skip it.
Most common excuse from people who skip it, is the “no time in the morning”
I would wake up 10 min earlier, so problem solved.
I do understand that it’s not that easy for everyone to do that. Still no excuse not to have breakfast.
No time in the morning? Then prepare it the evening before going to bed.
Here are five of my favourite and super easy to make breakfast option.
Bon appetit
1. Overnight Oats
Ingredients
60g oats
2 scoops nuzest
250ml almond milk
20g chia seeds
50g blue berries (frozen)
pinch cinnamon
How to make it:
Super simple just add all the ingredients in your tupperware and take it with you to work, gym, beach, or wherever you want.
2. Scrambled Eggs with Mushrooms, Spinach and Paprika
Ingredients
2 or 3 eggs
30 g= hand full raw spinach
30g = 1/4 red paprika
50 g= 2-3 pieces mushrooms
1 tbsp coconut oil
How to make it:
You will need some basic cooking skill for this.
Heat pan with oil
Add mushrooms first
Then add paprika and spinach
Add eggs and stir your pan until ready
3. Buckwheat Porridge
Ingredients
60 g buckwheat
half banana
200ml almond milk *
pinch cinnamon
20 g chia seeds
How to make it:
Make this the night before if you don’t have 15min to cook in the morning.
Basic cooking skills required again.
Cook buckwheat in plenty of water (200ml)
Add almond milk, chia seeds
Let it cook even more until it’s all absorbed
Then add mashed banana and cinnamon
Tip: add nut butter and blue berries
4. Frozen Banana Pudding
Ingredients
1 frozen banana
half avocado
20g chia seeds
20g flax seeds
20g nut butter
200ml almond milk
1 scoop nuzest protein powder (optional)
pinch cinnamon
How to make it:
Super simple, only thing you need is a blender and freezer.
Add all the ingredients in your blender and “voila”
Tip: This can be a healthy replacement for an ice cream craving in the evening
5. Sweet Potato Frittata
Ingredients
2 or 3 eggs
100g sweet potato
30g kale
30g Cherry tomatoes
1tbs coconut oil
How to make it:
Slice potato thin so it cooks faster
Heat coconut oil in a small pan and add the precooked potato
Add kale and tomatoes
Add eggs and let it cook until ready approximately 5 min
Tip: Use spices like nutmeg, cayenne pepper, turmeric…to spice it up
One-Hour Workout: Revving Your Swim Engine
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