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Healthy breakfasts help you start off the day right and can help you lose weight, by keeping you feeling full longer. I have several favorites and some that clients have shared. In fact, if you have a healthy breakfast option you’d like to share, please feel free to do so in the comment section. We all are better when we help each other with knowledge. Some people simply do not like to eat breakfast. In fact, some are natural intermittent fasters. For the rest of us, here are some breakfasts that are perfect for the weekend and some that will get you out of the house quickly.

If you’re always running late, plan for a quick breakfast on the go.

Breakfasts take time to prepare and if you’re a last minute leaver, you may not have that time. That’s why preparing overnight oats with fruit and nuts on top could be a huge benefit. The oatmeal has fiber that fills you up and when topped with fruit and nuts provide protein and loads of nutrients. You can take time over the weekend to make healthy banana bread or pumpkin bread, then spread on some nut butter and you’re ready to leave. Another option is a hard-boiled egg. It even has its own container. Add a banana or some toast with mashed avocado and it’s a fast breakfast packed with nutritional power that keeps you full longer.

If time isn’t a problem, enjoy a royal breakfast.

If you have time on the weekend or even a day off during the week, where you can enjoy both the process of making breakfast and eating it, one of my all time favorites is a scramble. It’s a great way to use up the extra vegetables in the frig, too. I like a vegetarian option and normally include onions, mushrooms, broccoli and pepper. If I have cut up carrots, spinach, or kale, they go in, too. If I have a craving for more meat, leftover beef or turkey can be added. You can also add all the ingredients in a bowl, making sure you cut the vegetables in small pieces and pour it in a muffin cup and bake, for a mini scramble egg muffin.

Make sure you include protein, a source of fiber and healthy fat.

If you want to feel fuller longer, don’t forget the healthy fat, protein and fiber. They’re all an important part of your diet and will help you stay fuller longer. Protein includes meat, milk, eggs or even beans, such as a breakfast burrito. Healthy fat can include avocado, eggs, cheese or nuts, for example. You’ll get fiber from oatmeal, muesli, nuts and seeds. Try to include these things in your breakfast recipes.

• Having the ingredients ready for a smoothie is a quick breakfast idea. Just toss them in the blender, pour in your cup and you’re ready to go. Clean up is a breeze and only takes a second. Put water in the blender, turn it on and you’re ready to go.
• Breakfast sandwiches are becoming more popular with people on the go that want to eat healthier. Try an open face sandwich on whole grain. Sliced avocado, smoked salmon, tomatoes, eggs, baby lettuce and a bit of feta are a few of the ingredients you can use.
• Be prepared for those mornings you simply don’t have time. Have some natural peanut butter and fresh fruit at your office or on the kitchen shelf ready to go. Apples and bananas are both great with nut butter of any type.
• Plain Greek yogurt topped with walnuts or almonds and frozen or fresh berries or fruit is a filling breakfast. Chopped frozen black cherries, wheat germ, walnuts and Greek yogurt is filling and delicious.

For more information, contact us today at UpFit Academy

We encourage hydration before, during and after a workout at UpFit Training Academy in New York, NY. Some people bring sports drinks, others rely on ordinary water and lately, quite a few have started bringing coconut water. Not only is coconut water good for hydrating, it contains nutrients and antioxidants. Studies show that it may be good for heart health, prevention of kidney stones, lowering blood pressure and blood sugar levels, making it good for those with diabetes.

Animal studies indicate that it could be an aid for diabetics.

While the human research isn’t yet conclusive, animal studies show that it improved several markers indicating better health. Rats that were given coconut water had better control of blood sugar levels than the control group that didn’t. It also lowered hemoglobin A1c that points to better control of blood sugar over the long term. Other studies showed it lowered markers for oxidative stress.

Coconut water also contains fiber.

Animal studies also showed other important information, but weren’t necessary to identify some of the reasons it might be good for diabetics. It has a low carb count, just six grams per cup. It has higher magnesium to stimulate insulin sensitivity, lowering blood sugar levels in prediabetics and type 2 diabetics. However, you do have to watch what you drink. Some options for coconut water have added sugar and any health benefits disappear.

There are different types of coconut water, besides sweetened and unsweetened.

If you’re buying commercial coconut water, finding the right type shouldn’t be a problem. However, If you’re one of those people that prefer the freshest possible drink and food, choosing to get the drink straight from the coconut, be aware you need to buy white coconuts. The younger the coconut, the sweeter the water. As a coconut ages, the sugar is absorbed by the meat. Older coconuts are brown—unless they’re treated with a chemical to keep them white. White coconuts have the sweetest liquid and is what is used for commercial coconut water.

• If you’re adding coconut water or any new type of food to your diet, always check with your health care professional to ensure it’s okay to do. Most professionals recommend that diabetics limit coconut water intake to one or two cups a day.
• You’ll get electrolytes with coconut water. While it’s a small addition, it is one reason to drink it if you’re working out for a long period at peak performance.
• If you’re dehydrated due to diarrhea or sickness, coconut water could help. It’s better than the option of sports drinks and may aid in replenishing electrolytes.
• Our nutrition experts and trainers can help you with a healthy diet, besides offering a program of regular exercise. They can help create a diet that includes healthy hydration options.

For more information, contact us today at UpFit Academy

Whether they’re trying to lose weight or build muscles, some clients of UpFit Training Academy in New York, NY, have wondered whether the protein supplements advertised can help. You see a lot of information on the internet, some of it promotes these supplements and other information says protein supplements are dangerous. For instance, protein supplements can be beneficial for elderly and sick people who have a hard time eating enough or digesting adequate protein.

You can get too much protein, even if it’s good for you.

One of the biggest problems with using protein supplements it that you can get too much protein and protein supplements may contain other substances that aren’t good for you taken in large quantities. Some protein supplements also have high amounts of polyunsaturated fatty acids. Consuming too much can cause damage to the body. Other protein supplements that come from soy can actually increase the body’s estrogen levels. If you’re lactose intolerant, avoid protein supplements with whey and dairy products. Too much protein can also cause kidney damage by putting an extra burden on the kidneys. It also can cause constipation. Protein supplements with whey protein may cause concerns about osteoporosis and potential liver damage.

The best way to add protein to your diet is by eating a food source of protein.

While not everyone can eat enough protein or process it properly to get the full benefit, most people can. Adding extra protein to your meals, particularly if you’re trying to build muscle tissue, is the best way to achieve that goal. Not only do you get the additional protein, but other nutrients found in whole food. You’ll feel full and satisfied consuming whole foods. Supplements can’t supply that feeling.

There may be good reason to supplement your diet with protein.

Vegetarians have more of a problem filling their protein need. They have to combine two sources of protein to get a complete source. A protein supplement can help make it easier. A good vegan protein supplement helps fill the gap. If you’re an athlete, you may need extra protein if you’re in training and building muscle mass. If you need to stabilize blood sugar when under stress to avoid hypoglycemia or to help repair tissue that breaks down under stress, protein supplements can help.

• Extra protein from a supplement can help with weight loss. It makes you feel fuller for longer, so you aren’t tempted to eat other high calorie food.
• If you’re just beginning a workout program, supplementing a little with protein can help. You’ll need it to build muscle tissue and use more than you normally would. We can help you with a healthy diet to increase your protein intake, so you don’t have to supplement.
• Watch out for additives if you choose a protein supplement. In order to make the supplements more palatable, some have added sugar and flavoring. You’ll be far better off eating Greek yogurt and fruit than choosing that type.
• Most people find that adding a bit of protein supplement to their smoothie is the best way to use it. Many types of protein supplements are hard to dissolve in water and can taste awful.

For more information, contact us today at UpFit Academy!

What does protein have to do with it?

At first apprehensive about showing her picture, Jill decided that her story was worth sharing!
 

Jill and Wes

Might be important for weight loss

Facebook.

Instagram.

Twitter.

Snapchat.

The digital boom is upon us.

Data is the new commodity.

If you look at the most valuable companies today, data hoarding companies like Facebook and Google top that list. Compare that to 20 years ago in the 2000’s, it was the big oil companies, Exxon-Mobil, BP, and Shell.

This cool video shows that transition over time.

I’m thinking there’s a couple reasons how “big data” became the new “big oil”.

One, companies like Facebook feed into our primal need for social validation.

For the majority of the 300,000 year old history of our species, if we didn’t care what our direct network thought of us, we were lone goners.

Two, social media services give us direct and immediate feedback whether we are getting better at using their apps.

That cool ”so adorable” post you put up of your growing dog family getting more likes than before.

Your friend count list going up, as you expand your social digital network.

With every well done and interesting instagram post, your follower count going up.

This sort of improvement drive is how the once in a generational mobile internet game like Fortnite made over 8 billion dollars.

With the more time you play, your characters level up, get stronger, gain more powerful skills, and obtain newer weapons.

This makes you want to KEEP playing.

WE like getting better at things.

We feel accomplished.

We feel in control.

We feel like success is in our hands.

And with success meters easily seen and available, we become more motivated to keep making that progress.

It relates to the pathways in our brain.

The act of doing something, and then receiving an anticipated reward (accomplishment) sends our brain a hormone hit, making us feel good.

How does this relate to getting and staying motivated to keep making those gains?

By keeping track of your workouts and training program!

Writing down the weights we lifted today as compared to last week.

Seeing our mile run times get faster.

Marking down the two extra reps we did on that weighted squat.

Compare this to the casual once in a while gym goer looking to  “maintain”, as they come in for a few sets of air squats, jogs on the treadmill for a little while, stretches a bit, and works up a light sweat.

Or even worse, that person consistently going through brutal workouts that have no structure and plan, but are frustrated because they don’t seem to be looking any better.

How long do you think these person will stick to their routines?

And usually they’ll blame it on a lack of motivation.

Well, there was no direct and readable meter of progress.

Logging and tracking your workouts is a truly simple way to CREATE motivation.

This is why at UpFit Training Academy we love our TrainHeroic software, and use it with all our clients;

We encourage them to get comfortable using the software app during classes, reading, comparing, and logging their sets, reps, weights, and conditioning times.

This has them see the extra set they did this week as compared to last.

And the way we coach and work, for 9 out of 10 people, the current week’s performance is better than last weeks.

Want to create motivation?

Start keeping track of your workouts!

Yours in good health,

Coach Paul