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
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
“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
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
“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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
“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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