Breakfast and Tabata

Two questions I'm often asked; "What do I eat for breakfast?" and What's a good winter workout when it's cold and wet outside?"

So here we go, my 'go-to' favourite breakfast or post workout meal is a smoothie.  It's a meal in itself, with a balance of healthy fats, protein and complex carbohydrates.  What I love about this smoothie recipe is that I can prepare it the night before!   

Breakfast Smoothie
1/2 frozen banana
6 frozen strawberries
10 almonds
2 spoons natural yoghurt
Top up with (sugar free/no additives) Coconut water, (water or milk of your choice) 
3 egg white plus 1 whole egg
Blend on high and enjoy!

 Breakfast / Post Workout Smoothie

Breakfast / Post Workout Smoothie

Make it Green (and lean)!

Breakfast Green Smoothie
1/2 Frozen Banana
6 Frozen Strawberries
10 Almonds
1 tablespoons Natural Greek Yoghurt1 x handful Spinach

3 egg white plus 1 whole egg
Top up with water

Blend on high and enjoy! 

 

Winter, I'm not a fan, but I must say at least it's warm when you're working out! WIN! 

When it's cold and I need to warm up and am looking for a workout to do indoors, I turn to a  Tabata-style workout of 20 seconds work and 10 seconds rest for 8 sets protocol. 

Here is a winter workout to get the blood flowing, improve fitness and has weight loss benefits.

Tabata workouts are to be completed at maximal effort, so go hard, go fast, go crazy, (but don't compromise form).

Round 1 - Sprinting on the spot (and I mean sprint - fast - using everything you've got - fast with the legs and arms! 

Round 2 - Squats

Round 3 - Sprinting on the spot ( just like round 1 - maintain the intensity!)

Round 4 - Push-Ups

Round 5 - Sprinting on the spot

Round 6 - Alternating Lunges

Round 7 - Sprinting on the spot

Round 8 - Sit-Ups

Depending on your fitness level, attempt to complete this tabata style workout 3 to 6 rounds with approximately 2 minutes rest between rounds. 

This workout can be done with bodyweight or by adding weights, such as kettlebells, barbells, dumbbells,or medicine balls.  

Remember to warm-up and stretch once the body is warm.  

Tip - Use 5 each of the above exercise to warm up - done at a slower past to allow your body to become warm.

Don't have a tabata timer app?  Here is one I use.

On that note, I'm cold.  Must be time to get my sweat on!