Being active has been shown to have many health benefits, both physical & mental - It may even help you live longer.
Here are the top 10 ways regular exercise benefits your body & brain.
It Can Make You Feel Happier
Exercise has been shown to improve your mood & decrease feelings of depression, anxiety & stress.
It produces changes in the parts of the brain that regulate stress & anxiety. It can also increase brain sensitivity for the hormones serotonin & norepinephrine, which relieve feelings of depression.
Exercise can increase the production of endorphins, which are known to help produce positive feelings & reduce the perception of pain, it has also been shown to reduce symptoms in people suffering from anxiety.
Interestingly, it doesn't matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.
The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.
It Can Help With Weight Loss
To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise & energy expenditure.
Your body spends energy in three ways: digesting food, exercising & maintaining body functions like your heartbeat & breathing.
While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories & help you lose weight.
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss & muscle mass maintenance, which is essential for keeping the weight off.
It Is Good for Your Muscles & Bones
Exercise plays a vital role in building & maintaining strong muscles & bones. Activities like weight lifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow & reduces their breakdown.
As people age, they tend to lose muscle mass & function, which can lead to injuries & disabilities. Practicing regular physical activity is essential to reducing muscle loss & maintaining strength as you age.
Also, exercise helps build bone density when you're younger & helps to prevent osteoporosis later in life.
High-impact exercises have been shown to promote a higher bone density than non-impact sports like swimming & cycling.
It Can Increase Your Energy Levels
Exercise can be a real energy booster. One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.
In fact, exercise seems to be more effective at combating Chronic Fatigue Syndrome than other treatments, including passive therapies like relaxation & stretching, or no treatment at all.
It Can Reduce Your Risk of Chronic Disease
Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness & body composition, while decreasing blood pressure & blood fat levels.
A lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which increases the risk of type 2 diabetes & heart disease. Therefore, daily physical activity is recommended to reduce belly fat & decrease the risk of developing these diseases.
It Can Help Skin Health
Your skin can be affected by the amount of oxidative stress in your body which occurs when the body's antioxidant defences cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures & deteriorate your skin.
Regular moderate exercise can increase your body's production of natural antioxidants, which help protect cells. It also stimulats blood flow that can help delay the appearance of skin aging.
It Can Help Your Brain Health & Memory
Exercise can improve brain function & protect memory & thinking skills. To begin with, it increases your heart rate, which promotes the flow of blood & oxygen to your brain. It can also stimulate the production of hormones that can enhance the growth of brain cells.
Regular physical activity is especially important in older adults since aging — combined with oxidative stress & inflammation — promotes changes in brain structure & function.
Exercise has been shown to cause the hippocampus, a part of the brain that's vital for memory & learning, to grow in size. This serves to increase mental function in older adults.
It Can Help With Relaxation & Sleep Quality
Regular exercise can help you relax & sleep better. One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.
Another showed that 16 weeks of physical activity increased sleep quality & helped 17 people with insomnia sleep longer & more deeply than the control group. It also helped them feel more energized during the day.
It Can Reduce Pain
Chronic pain can be debilitating, but exercise can actually help reduce it. Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia & chronic soft tissue shoulder disorder, to name a few. Additionally, physical activity can also raise pain tolerance & decrease pain perception.
It Can Promote a Better Sex Life
Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles & enhance flexibility, all of which can improve your sex life.
Physical activity can improve sexual performance & sexual pleasure, as well as increase the frequency of sexual activity.
A group of women in their 40's observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps & weight training, into their lifestyles. What's more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks.
Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.
Regular physical activity can increase the production of hormones that make you feel happier & help you sleep better.
It can also improve your skin's appearance, help you lose weight & keep it off, lessen the risk of chronic disease & improve your sex life.
If you follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways - You Got This!
You’re gaining weight... & it’s really not your fault.
There are some instances when gaining weight isn’t a result of your food choices or inactivity - it can often relate to your hormones.
Women suffering from PCOS are more likely to gain weight as a result of improper androgen levels (testosterone); and to make things a little more difficult, those who are on the heavier side are prone to developing PCOS, so once you have it, it can be a doube edged sword.
Research suggests that women with hormonal irregularities gain weight around the middle, giving them an ‘apple’, instead of ‘pear’-shaped body. This then increases the risk of developing heart disease or diabetes.
Obviously, you have to be aware of how much exercise you are getting, along with taking ownership of your eating and habits, but if you’re living a consciously healthy life, there shouldn’t be rapid changes in your weight (unless it’s Xmas)!
Many people also suffer from under-active or over-active thyroids, which can cause rapid weight gain or loss. While rapid weight loss may sound like a dream condition for some, it can also cause excessive sweating, heat intolerance, irritability & potential heart palpitations.
Some other health conditions that may cause weight gain are:
Carbohydrates are all about energy & are found in foods like fruits, vegetables, breads, pasta, & dairy products.
Your body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later. There is a lot of talk around 'good carbs' & 'bad carbs', low carb diets & no carbs diets - it can all get a bit confusing. Here a few few tips to help you choose nutrent & fibre rich carbs that will enhance your diet & can help with managing your weight.
The best carbohydrates to include in your diet are those that contain a lot of fiber, like vegetables, fruits & whole grains. These types of carbohydrates take longer to break down into glucose & give you the most nutrients along with your calories. Refined carbohydrates are sometimes referred to as 'bad carbs'. These are carbohydrates that have been processed to remove parts of the grain & have had sugar added. Common examples of refined or processed carbohydrates are white bread, cakes & cookies.
One of the best weight-loss guidelines is to eliminate sources of simple sugars such as soda, sweets, lollies, cakes, cookies & similar snack foods. Choose foods with few or no grams of sugar. Foods high in fiber are best because they provide optimal nutrition while giving a sense of fullness.
If you choose a low-carbohydrate diet for weight loss & take in fewer calories, you will lose weight. Generally these diets involve eating less bread & pasta, & more vegetables, fruit & meat. Try to eat plenty of fresh fruit & vegetables, which can add variety, colo & flavor to your meals. Whole grains such as whole wheat, corn tortillas & brown rice are great sources of healthy carbohydrates.
Check the nutritional label for carbohydrate information, including total carbohydrates, dietary fiber & sugars when you are shopping. Choose fiber-rich carbohydrate foods & avoid added sugars.
Making healthy carbohydrate choices & increasing physical activity is the healthiest path to weight management. If you need any help with a Meal & Activity Plan, just hit us up at You Got This Fitness.
Life is soooo busy, you wear so many hats & there is soooooo much to do! I know how it is, I feel that way too. You probably think adding a regular exercise regimen to the to-do list is the last thing you need - but let me tell you why it's exactly what you should do.
I firmly believe in the phrase 'Healthy Lady - Happy Life' - in fact, it's one of our hashtags.
Exercising & feeling fit & healthy does wonders for your mood & overall outlook on life, there is no doubting that fact. But these aren't the only benefits - there are also the benefits of having some time-out - Just a little time to yourself every day to focus on You & Your needs.
You might go to the gym to clear your head, to get a bit of quiet time or to get in 'the zone' where your body is active & your mind is quiet.
Maybe, just maybe, you like some 'kid-free' time to just be You, instead of 'Mum'.
Perhaps the gym is your 'Third Space' - the place you go to, to get out of 'work-mode' before heading home to your family. The 'Third Space' is a great concept that you can read about in Dr Adam Fraser's book of the same name, if it interests you.
But in the meantime I officially give you permission to take time-out just for You - no work, no kids, no partner, no questions - just You! See you at the gym!
You are at a point where you really really want to make some healthy changes in your life, but you can't quite find the will power to stick to your program - so what do you do?
A. Stumble on trying your best & getting nowhere. One step forward, two steps back.
B. Give up because it's all too hard.
C. Get some help from someone that will hold you accountable & help you reach your goals.
Here's a hint... it's C...the answer is C.
What you need is an Accountability Coach - someone to hold you accountable for the daily choices you make, and the impact they have on your goals.
How does it work?
Your first step is to make a one-on-one appointment to discuss your goals & the obstacles you have come up against so far. At this appointment your goals are decided upon & your new approach is formulated & agreed upon between you & your Coach.
From here you will set up a day & time each week for an accountability call, which could be over the phone, or face-to-face. I believe face-to-face works best as it helps to build a solid Coach/Client relationship which can add to the level of accountability you feel.
At your catch-ups, you & your coach will discuss your goals, what has happened during the week, how you are feeling about your program & your Coach will record & track your results.
How does being accountable help you?
So if you are struggling to reach your goals on your own, consider an Accountability Coach - It could be just what you need to get on track to a healthier lifestyle for once and for all.
And of course at You Got This Fitness - we've got this.
Contact Tani to arrange a complimentary one-on-one with our Accountability Coach.
We have all been there: eaten too much, drank too much & done practically no exercise over the holidays. It's something a lot of us do, so much so that in the coming weeks you will see numerous articles about "detoxing your body" & how to "cleanse" your system to repair the damage of the holiday madness. But all of these "Detox" & "juice diets" that seem to becoming more & more common, with their lists of suggested benefits are exaggerated & not supported by science.
For example, the rapid weight loss often reported as one of the main benefits occurs largely from a loss of water weight & carbohydrate stores, but importantly, almost no body fat is lost. The reality is that this new "weight loss" is usually replaced within a couple of days of returning to regular eating.
However, despite the benefits of detox diets being exaggerated, a short-term detox is unlikely to do you any harm, so, if you feel better for doing it, there is no reason to stop. The reality is that "detox" and "cleanse" diets are just that: short-term approaches.
When setting new targets this January aim to do something that is sustainable for you. We have all heard the statistics about how people fall off their "diet" & are back to bad habits by the end of January, & that is exactly what you want to avoid.
Instead of starting another 'diet', think about making different lifestyle choices. Let's look at a sensible & sustainable approach to your health goals this new year.
WHERE TO START -- YOUR MINDSET!
Good nutrition can only be accomplished by consistently applying the right dietary habits. The two most important aspects in your dietary "reset" is that you are doing it for the right reasons & that you are consistent.
Doing something as a token gesture as a short-term attempt of being healthy will offer little benefit to you in the long-term. Make a plan to make the process of eating healthy easier & set some realistic targets.
Simple targets like drinking two liters of water & eating three portions of green vegetables per day, & not eating late in the evening. You could also set some weekly exercise targets, & stick to them.
RESETTING YOUR DIETARY HABITS
What should you do to "fix" or "reset" your diet anytime you feel like you have gone off track? Below are some basic principles you can use to get back on:
CUTTING BACK ON YOUR CARBS
Over the past weeks, you are likely to have consumed huge amounts of carbohydrate foods, both good & bad. In the absence of regular exercise, this will mean that your carbohydrate stores (glycogen) will be saturated, which is partly responsible for a state of insulin resistance that predisposes you to then store energy as fat.
In order to restore insulin sensitivity by reducing these energy stores, you can deplete them by a combination of moderate-to-high intensity exercise & a reduction in your intake of carbohydrates.
Aim to consume more foods with lower carbohydrate content such as fresh berries, leafy green vegetables, nuts & seeds.
Once you are happy with your progress & feel you are achieving your body composition & fitness goals, you can re-introduce some slow-digesting carbohydrate foods on training days.
TAKING A HOLISTIC APPROACH
If you are looking to really get back on track then devise a clear plan based around your personal nutritional needs. Base your food choices around minimally processed, whole & natural foods to making you feel and look better.
Be kind to your mind: Do you eat oily fish? It has repeatedly been shown to benefit the brain in terms of mood & function, so aim to consume some oily fish & few times a week.
Love your gut: With the increasing evidence regarding the health benefits of probiotics including better immune function & reduced incidence of respiratory illness & gastrointestinal infections, a course of probiotics may be a worthwhile strategy for two weeks in order to re-establish the healthy bacteria population in your gut.
Think about your health in general: Every time that you put something in your mouth, it has the potential to have a positive or negative impact on your body. Aim for these responses to be predominantly positive by eating the right foods.
Get your beauty sleep: Get back into a regular sleep pattern, ie start going to bed & getting up at the same time each day. More & more research is showing the benefits of sufficient sleep like improved immune function, reduced stress hormones, better mood & better appetite control.
Make a training plan & stick to it: Plan for a minimum of 4 workout sessions per week & stick to them! Turn up & get them done. Supplement your workout plan with incidental exercise such as, walking the dog, taking the stairs, walking to the local shops & playing with the kids.
Your approach & mindset to your post-holiday nutrition is as important as the foods you decide to eat. Set realistic goals that you can stick to in the long-term rather than trying to do extreme short-term fads that offer limited healthy benefits.
Eating foods that are nutrient- and fibre-rich like fresh vegetables & fruits must always be at the core of each of your meals. If you make predominantly good food choices, you never need to try the short-term approach because your body will be in a constant state of healthy repair. Given the nutrients we need, our bodies are extremely capable of removing toxins, fighting off infections & sustaining good health, so what we need to do is limit the amount of damage we do by eating processed foods & support it by eating the right foods that provide benefits in the long-term.
You've probably been told that you should 'take' magnesium to help with muscle cramps & recovery after a workout - but what's it all about? I'm a Magnesaholic... so let me fill you in.
Magnesium plays a role in over 300 enzymatic reactions within the body, including energy creation, protein formation, gene maintenance, muscle movements & nervous system regulation.
These amazing salts can relieve sore muscles & joints, reduce pain related to functional magnesium deficiency, replenish soft tissues & facilitate sleep. They are also associated with benefits such as aiding bone health, regulating calcium in the body, lowering the risk of diabetes, maintaining heart health, relieving migraine headaches, premenstrual syndrome & anxiety.
Recovery magnesium chloride flakes are harvested from the Dead Sea, the deepest saline lake in the world, reaching deep into the earth’s crust where ancient mineral deposits are still abundant. The flakes can then be used in bath soaks, body scrubs, foot soaks. They can be combined with essential oils or used as an oil spray.
Magnesium can be taken orally or trans-dermally (absorbed through the pores of the skin). Trans-dermal magnesium uptake is the easiest way to quickly & safely raise magnesium levels in the body, without causing common intestinal problems such as nausea, cramps & diarrhea, that can be caused by taking magnesium orally.
The trans-dermal method quickly & effectively relieves sore muscles & joints, reduces pain related to functional magnesium deficiency & relieves muscle cramps by replenishing depleted soft tissues, without GI issues. Magnesium application allows your body to self-regulate & absorb what is needed, removing the possibility of over or under dosing. Magnesium is very important to supplement since it is lost from the body through sweating.
Additional benefits include greater energy, more relaxed muscles, stronger connective tissues, better sleep, improved mental function, alleviation of headaches, improved sleep & the detoxification & removal of toxins & heavy metals at a cellular level. Magnesium is directly linked to the body's production of DHEA, often called the 'Feel Good Hormone', which declines dramatically with age. Magnesium Oil also acts as an effective full body tonic increasing energy, strength & endurance relatedto the 350 enzymes directly related to magnesium.
Magnesium aids recovery through it's ability to relax muscles & ease muscular aches, pains and cramps. If you’re deficient in magnesium, muscle cramps can become a real issue. Magnesium helps muscles relax & contract by aiding with the regulation of neuromuscular signals, muscle contractions & the active transport of calcium & potassium across cellular membranes. Magnesium supplementation, particularly transdermal magnesium application such as an oil or spray, can be extremely beneficial in relieving the pain caused by muscular cramps & DOMS (delayed onset muscle soreness).
Magnesium aids sleep on a chemical level by activating your parasympathetic nervous system, which is responsible for getting you calm & relaxed, so you can find sleep. Magnesium regulates neurotransmitters, which sends signals throughout the nervous system & brain. It also regulates the hormone melatonin, which guides your body’s circadian rhythms (sleep/wake cycles). On top of all of this, magnesium binds to GABA receptors, which are responsible for quietening down nerve activity, the same receptors used by sleep drugs.By helping to quiet the nervous system, magnesium prepares your mind & body for sleep.
Magnesium aids menstrual cramps (dysmenorrhea) by relaxing the smooth muscle of the uterus & reducing the prostaglandins that cause period pain. Simple.
Magnesium Chloride V’s Magnesium Sulphate (Epsom Salts) what’s the difference? Magnesium chloride is the best choice because of its clinical & pharmacological effects, & its lower tissue toxicity as compared to magnesium sulphate. Magnesium chloride is more bioavailable or absorbed & utilized by the body.Magnesium sulphate is also more rapidly excreted through the kidneys than magnesium chloride, which explains why results don’t last long, and more amounts are needed for desired effects.While it may be tempting to just buy Epsom Salts for your relaxation soak, magnesium bath flakes & topical magnesium oil (both made from magnesium chloride) are your best bet when looking to soak away the stress of the day & wind down for a good night’s sleep.
With all of these benefits, why don't you go ahead & give Magnesium Chloride a go... I'm sure you'll be a convert, just like me.
Haven't worked out for a while?
Let me give you a some tips to help you get on the exercise wagon.
I don't need to tell you just how daunting it can be just thinking about exercising, let alone walking into a gym for your first session in forever! But we all know we are living longer and longer, and taking steps to lead a healthy & active life now can set us up for a more fulfilling lifestyle in our later years.... and to be honest, health aspect aside, I still want to be rocking an appropriate length LBD when I'm 90!
So where to start? Let me give you a few pointers that have been proven to make the journey to health and fitness easier. But firstly, there are two things you need to consider:
How is my health? Do you have any concerns or issues relating to your health? If you do, speak to your Health Care Practitioner and get clearance to begin a workout program, this will save time in the long run. Make sure you discuss the type of exercise you intend to participate in, and get confirmation that it is suitable for you.
How much time can I reasonably dedicate to my workouts? Decide this up front. Be realistic and don't over commit in the beginning, you can always allocate additional time to your exercise regimen down the track. Over committing and then cancelling sessions due to time restrictions can make you feel like you are failing even before you begin.
Once you have you been cleared to exercise and you have decided how much time you can afford, what next? Here are a few tips to help you smash through any exercise barriers you may have and help you enjoy you workouts more:
Hit up a friend - ask a friend to be your workout buddy. Having a supportive buddy can be highly motivating and you are much more likely to show up for your scheduled session if you know your buddy is there waiting for you. It's also a great excuse for a catch-up and perhaps a coffee after. So ask a friend to help you out by joining you for some scheduled sessions, it will make you more accountable and it will benefit your friend also.
Find a form of exercise that peaks your interest - find an activity and a Trainer, Gym or Studio that suits your needs and personality, this will make the whole process of getting fit & fabulous so much more appealing.
Ensure you have completed your Pre-exercise Screening Form accurately - most Trainers, Gyms and Studios will require you to provide information about your current health and activity level. it is important that you provide all of the info you can so your Trainer is aware of any issues that may make some exercises difficult for you in the beginning. Your Trainer will also need to know if it has been a while since you last worked out, so they can suggest suitable sessions for you and provide you with appropriate advice.
Create small achievable goals - How about setting a goal to attend 3 sessions in your first week & then sticking to it? Book the sessions in, schedule them with your workout buddy and commit to at least 1 month to give yourself a chance to enjoy exercise again (or perhaps for the 1st time ever!) and to create a new habit.
Don't go flat out in your first session! Ease into it & listen to your body. A good trainer will make sure you aren't going too hard and will support you in this. Ensure you stop if you feel any sharp pains, dizziness or discomfort other than the usual tired muscles, and alert your trainer. Sometimes you just need to take a breather, re-set and then continue with your workout.
Try a range of workout sessions - variety is definitely the spice of life when it comes to exercise! Keep things fresh by adding a few different types of workout to your schedule. This will help motivate you and prevent boredom, which can often make people fall off the fitness wagon.
Don't limit yourself to workouts you know - try something new that you may not particularly think is for you. Who knows, you could find something you love and keeps you motivated and wanting to workout more.
Don't give up - if at first you don't stick to your new workout routine, re-evaluate, and give it another try! It is definitely worth it...there is nothing more important than your health.
Taking small steps in the beginning will lead to BIG health gains and a healthier, happier future - so what are you waiting for, find a buddy, book in some sessions & take the small steps to becoming a fitter and healthier you... You Got This!
Spring is here & the days are getting warmer & longer - it's time to spring clean your routine!
Let's start with the fun stuff - purge old workout gear. Socks wear thin, sports bras lose support & waistbands stretch out. Toss exercise clothing that is worn out & donate what you don’t wear. Runners last for about 500 to 600 km of activity. Get fitted for a new pair & donate the old ones if they still have some life left in them.
Simplify your diet - now is the time to take advantage of spring's fresh produce. Concentrate on lighter foods & fewer ingredients. Skip the packaged products & reach for fruits of the season, such as strawberries & raspberries. Incorporate nutrient-rich asparagus, pea pods & crisp greens into your meals.
Add a meditative workout to your week - Head out on a hike or stretch at a place in the park with the best views. Take in your surroundings & be grateful for the gift of exercise and health.
Invite a friend - expand your support network. Start a exercising with a friend a few times a week. It's a great excuse for a healthy catch-up (& perhaps a post-workout coffee).
Set a goal for summer - Think about where you would like to be with your health & fitness in 3 months time & work towards that goal. Maybe you want to walk or run 5K, perhaps you want to up the amount of sessions you attend, or maybe you want to aim for a certain number of push-ups you can accomplish in one set. Whatever the goal, make sure it spells S-U-C-C-E-S-S.
Throw out a bad habit - Maybe you can’t resist the candy dish after a stressful morning meeting, you skip stretching after workouts, or you indulge in a few more specialty coffees each week than you should. Even with all the positive changes you have made, there is likely one bad habit that sticks around. Now is the time to kick it to the curb.
Try a new exercise - Your body needs new challenges to stay fit, so it’s important to change up your workout routine every now & then. Maybe it's time to try lifting some weights, perhaps you could learn to run, or you could finally try that Yoga class your been thinking about.
Get a check up - If you are overdue, spring is the perfect time to make an appointment with your doctor to assess your overall health status, or to see your Physio about that niggling knee. Let's get that body in tip top condition for Summer!
Get more protein for breakfast
Want to start your day off,right? Make sure you get a good dose of protein in your morning meal – it will help you to stay full & satisfied longer & can help you eat less throughout the day! Here are a few ideas to get you started.
Greek Yoghurt Parfait – Greek yoghurt is packed with protein – one cup delivers 23 grams & is high in bone-building calcium & potassium. Layer some Greek yoghurt with berries & sprinkle it with a little high-fibre cereal.
Chia Pudding – 2 tablespoons of chia delivers up to 5 grams of protein & 10 grams of fibre. When chia seeds are soaked in liquid they turn into a thick pudding. Stir 2 tablespoons of chia seeds into half a cup of milk (which ever type you like) & put it in the fridge overnight. Serve it with some fruit & maybe a dollop of Greek yoghurt for extra protein.
Veggie Frittata – Each egg contains around 6 grams of protein, so whip up an easy one-dish frittata. Beat 2 eggs, salt & pepper, mix in some sauteed veggies & cheese & pour it in an oven proof skillet. Cook over a medium head for 4 to 5 minutes, then bake in an oven for 10 to 15 minutes at 180 degrees.
Smoked Salmon – 85g of smoked salmon has around 16 grams of protein & is packed with healthy omega-3 fats. Add some smoked salmon to an omelette or frittata or have it on toast with an egg.
Breakfast Smoothie – This is a great way to up your protein in the morning, especially if you are time poor. Blend up some protein with your favourite milk & add some extras like fruit, peanut butter or yoghurt. Too easy.
And of course you can always opt for the old favourites - eggs scrambled, poached, boiled or fried!