Healthy Breakfast Foods and a Quick Workout

Running at the same pace for a long period of time is great if you enjoy it, but if you are trying to change the way your body looks, burn fat and cut down on your time at the gym, you NEED to get hip to sprint training….I like to run early in the morning because it is easier for me to run with minimal food in my belly. Plus, (and let’s be honest) after I’m finished working out, I can eat a big meal – of healthy breakfast foods, of course…

An Oh-So Quick Workout followed by Healthy Breakfast Foods

Sprint training is THE tried and true way to save you time in the gym AND cut your body fat drastically. Combine that with a healthy breakfast and you’ve got your day off to a great start!

Running at the same pace for a long period of time is great if you enjoy it, but if you are trying to change the way your body looks, burn fat and cut down on your time at the gym, you NEED to get hip to sprint training.

High Intensity Workout

Your body naturally produces growth hormone which is a natural fat burner. The way to increase the release of this hormone is through high

intensity workouts that have a short duration with short periods of rest. (FYI – These are the type of workouts that Sweat Training specializes in.)

Advice from a Personal Trainer

• 1. At the end of your workout, incorporate 6-10 sprints for 30 seconds each, no more than 1 minute rest in-between. Turn the treadmill up to 7.5-12mph (depending on your fitness level). Sprint for 30 seconds and rest with your feet on the sides of the treadmill for 1 minute (use caution b/c this is an advanced training method & takes some skill to do safely).
• 2. For the beginners version, start on the elliptical. Take your strides into the 200s for 30 seconds then pedal slowly for 1 minute to recover.



• 3. If you don’t belong to a gym do 6-10 sprints at a distance of 40-100 yards (depending on your fitness level). Give yourself no more than a minute rest between each sprint.

Caitlin’s Culinary Tips

Burn the Fat Feed the Muscle

I have always loved running, not only as a way to work out but a way to get the cobwebs out of my mind. I had always thought the longer distance I ran, the better shape I would be and the more fat I was going to loose.

Wrong.

You see, it ended up that I was just a in shape, chubby runner. This whole sprinting situation has really made a difference, not only in my body but also in my work out routine. Now, what use to take me 45 minutes, only takes only 10 minutes (thanks to some personal training).

I am a huge fan of sprint training.  In the past, I have thought of sprinting as something only for major athletes.  It was scary and daunting.  But now, I have shifted my mind and know that a sprint is pretty much just running as quickly as you can, even if you aren’t naturally a runner.

I like to run early in the morning because it is easier for me to run with minimal food in my belly. Plus, (and let’s be honest) after I’m finished working out, I can eat a big meal – of healthy breakfast foods, of course.

Healthy Breakfast Foods

Here are some of the best breakfast foods to eat right after a great run. The perfect brunch:

• 7 Minute Egg– The proteins within the eggs help to repair muscle after long rungs
• Homemade Lox – Salmon is full of all the right fats as well as a lot of the vitamins that you sweat out during your runs
• Peanut Butter and Bananas – Bananas contain carbohydrates that help refuel and the nutrition that helps with cramping for future runs. Peanut Butter contains protein which helps repair damaged muscles as well as leaves you feeling fuller than you really are.
• Low-Fat Yogurt—Not only is a protein, as well as a carbohydrate, but also has a lot of calcium which helps with stress fractures.
• Whole Grain Breads —Eat whole grain breads to feel full for a longer period of time.

Be sure to check out some of the other great tips Danielle and Caitlin have shared: Resistance Training Exercise and Weight Training – the Balance and Healthy Diet and Exercise: The Perfect Marriage.

ABOUT THE AUTHOR:

Danielle Korb owns Sweat Training, a personal training studio on Montgomery Road in Pleasant Ridge. Danielle’s passion for health and fitness combined with 12 years experience of coaching/personal training has helped her to create a company that is truly unique. At Sweat Training we train people that crave the desire to train like an athlete and we specialize in high intensity and resistance training.

At Sweat Training our boot camps & personal training are designed to challenge both men & women, training everyone in small groups to create a team atmosphere. This atmosphere creates camaraderie, competition, encouragement, motivation & affordability. At Sweat Training our clients are more like teammates & our trainers like coaches. This is a great place to train with your significant other & be social with friends. No Contract Obligation & Pay as you go. Trialing a Session is FREE for Rookies. Follow us on Facebook, Danielle Korb Sweat or call 513.Go.Sweat.