Think about your energy levels after you wake up. If you shower, exercise, or walk the dog before you go to work, do you still feel tired? It might be time to take a second look at what you eat for breakfast. And yes, you should be eating breakfast!

What you choose to eat in the morning can give you that extra boost you need to be productive before lunch. It’s all about what foods you use. Buying the discount box of premade sausage and cheese biscuits in the freezer section of your grocery store isn’t going to cut it. Learn how to fuel your body the right way by checking out some easy and healthy breakfast options. Try a different one out each day this week to see what works best for you.

1. Berry and Yogurt Smoothie

For those who don’t prefer to eat in the morning, swap your breakfast for a smoothie instead. Smoothies can be just as filling and energizing as a full breakfast, without taking up time by making you sit down to eat. What you’ll need are fresh or frozen blackberries and blueberries, one banana, Greek yogurt and some milk. Blend it all together and play around with the amount of fruit or milk, depending on your preferences. The berries and yogurt will fill your body with protein to help you get going.

2. Quinoa Fruit Salad

Fruit salad is a great option to have for breakfast because it’s so customizable for people who want to change things up or have dietary needs. To make an energizing quinoa fruit salad, combine your favorite berries and fruits with one cup of uncooked quinoa. Top with a honey-lime glaze or even a bit of salad dressing. The sweetness will pack a punch and make you energetic all morning long.

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3. Easy Poppy Seed Chia Pudding

Poppy seeds are a great way to throw some energy into your normal breakfast. They’re used on everything! They’re a great source of fiber, antioxidants, and good fats—all of which will keep you from feeling sleepy. In just three hours, you can whip up an easy poppy seed chia pudding with chia seeds, milk, poppy seeds, honey, a banana, and cocoa powder. You can also change out the cocoa powder for your favorite flavor of protein powder for an added boost.

4. Avocado Toast with Egg

Eggs are a classic breakfast food because they provide protein to keep you from feeling hungry until it’s close to lunchtime. Add avocado to your egg sandwiches to get more potassium and heart-healthy fatty acids in your day. Fry up two eggs sunny side up the place on two pieces of bread that you’ve put mashed avocado on. Sprinkle salt, pepper, and lime juice to your liking and this is a great meal to eat on the road (as long as your egg is cooked all the way through!).

5. Overnight Crock-Pot Egg Casserole

Another appeal of skipping breakfast is not having to make it, but there’s still a way around that if you have a crockpot! Don’t wait until the morning to hope you have time to eat. Take out your crockpot and put together a delicious overnight egg casserole. The sausage and egg in it will give you loads of protein, which your body can then use for energy all morning long.

6. Chocolate Peanut Butter Granola Apple Bites

It’s always good to balance out the breakfast recipes you can make and sit down to enjoy with those you can create and eat on the road. Some people don’t have time to eat until they sit down at their desk, and if you’re one of those people, slice up some chocolate peanut butter granola apple bites. They’re easy to eat while you work away, and they’ll still give you all the nutrients your body needs. Smooth some nut-based chocolate over apple slices and cover with peanut butter. Sprinkle with granola and you’re set!

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Eating breakfast every morning can be challenging, but it doesn’t have to be impossible. In fact, one of the best ways you can get the most energy out of your mornings is to consistently eat healthy meals for breakfast. Whether you’re snacking on the drive-in or sneaking a few bites of egg casserole while you do your makeup, you can start eating better tomorrow morning and notice a change in your energy levels just as quickly.

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This time of year is a really good time to think about having a little fitness detox.  We know, why would you ease off now? You just spent 3 months wrestling with yourself to get out of bed and motivated? We aren’t suggesting you ditch the fit, we are saying think about preparation to get your body relaxed and refocused for the great weather ahead.

Low impact sport is your friend

Stripping back your high impact exercise for a few weeks can be a great idea to take the pressure off your stressed muscles. Start by booking yourself a course of sports massage sessions to iron out the creases and help push out any built-up areas of tension.

Colder training conditions will make any old injuries worse and if you are going to up your game now it is warmer, it pays to be ready for the workout.  Try one session a week for a month.  The first two weeks look at a low impact exercise to replace your usual exercise, the second alongside your favoured routines.

Replace your run with yoga

Ditch the morning run for a couple of weeks and replace it with a balancing exercise such as yoga. We all know how important yoga is for surfing, but yoga will complement any massage work you have had done and help your muscles recover better and stronger.  It is also a great way of increasing the natural flow of energy through your body, strengthening your core and increasing your flexibility which can help reduce injury.

After a couple of weeks you will be craving your morning runs again and that positive attitude will have you smashing your personal bests. Promise!

Time to detox

Consider taking a quick detox. You don’t have to go full-on juice diet here. But spending a few weeks resetting your tastebuds and your digestive system will help improve your fitness levels and energy.  

Start by switching up your breakfasts.  Remove grain and processed foods and think clean. Even a quick dip into the world of Paleo will give you benefits with fast results.  Increase the vegetables, go easy on the sugary fruits, switch up high protein meats for chicken and add a good dose of oily fish to improve your omega 3 intakes.  

You don’t have to make a huge change to your lifestyle here, just a temporary change to encourage a slower version of the fashionable detox diets. You’ll be bouncing out the door in no time.

Dedicate time to rest

Finally, rebuild the relationship with your bed. You’ve been flying out of it in the mornings without even a fond farewell, so get your head down a little earlier at night and enjoy an extra 30 minutes of sleep a day. You won’t believe the benefits after just a few weeks.

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1. Yoga Pose: Rear Arm Lift with Strap

This pose is for those with shoulder pains. Stand straight with your hips width apart. Hold a strap in both the hands. Sweep both the arms behind your back and pull the shoulders in to grasp the strap with your hands. Keep the hands drawn towards each other and create an opening in the chest allowing the shoulder blades to move toward one another. Breathe in and out as you adjust the shoulders to ease the tension.

2. Yoga Pose: Cobra

This one is for back pains. Just lie down with your face downwards and your forehead resting on the floor. Keep your hands on either side and draw the legs together, while pressing the top of the feet into the floor. Reach back slowly, while lengthening your legs. Then, press through your hands and draw the elbows close to the ribcage. Lift the head and chest using the strength of the back and slide the shoulder blades backwards. Take 5-10 deep breaths and then, gently release to the floor.

3. Yoga Pose: Supported Warrior

Now coming to the pose for the knee pains…Stand straight and place your hands against a wall in line with the shoulders. Step your right foot forward to touch the toes to the wall and bend your elbows as if trying to push the wall.

Step your left foot about 1 foot behind you, while slightly bending the left knee towards the floor. Hold for about 10 to 15 breaths and straighten the left leg slowly while bending the right knee. Hold for 10 to 15 breaths and then step the left foot in front of you to meet the right.

4. Yoga Pose: Wall Plank

This pose is good for relieving the pain and stiffness in the shoulders. Stand facing a wall with your feet hip-width apart. Keep your palms against the wall with your arms extended. Lean forward, slowly letting the body rest on the hands. Keep the arms and the body in a straight line and bend your elbows inching closer till the nose touches the wall. Then, push back slowly to the standing position.

5. Yoga Pose: Butterfly

Yoga has a pose for hip pains as well. Sit on a blanket on the floor and bring the soles of the feet together. Keep your knees wide apart so that the legs form a diamond. Your back should be straight and shoulders relaxed. Breathe in and out as you gently drop the weight of the legs, while allowing the knees to lower to the floor. You may place pillows beneath your knees for support.

Some of these poses may be difficult to practice for those having severe muscle stiffness. But, don’t be disheartened. Yoga has an answer for everything! Until you are fit enough to practise these poses, use the massage balls to eliminate the muscle knots through gentle massage using your own body weight. Just place these balls in the stiff areas and let the gravity take over. This self-healing tool allows you to feel the release of muscles and rejuvenates all areas of the body.

Nothing can be more simple than this! You may continue using the massage balls even after you are able to start practising the poses for added benefits and to say a permanent goodbye to muscle stiffness.

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Ultimate Frisbee

Much more than simply throwing a Frisbee around with friends, Ultimate Frisbee is comparable to American Football in that points are scored by passing the disc to a teammate in the end zone. It is physically demanding, fast-paced and competitive – this makes it extremely fun and provides a full workout without you even realising. 

Martial Arts

Karate, Taekwondo, Muay Thai, Karate and Capoeira are just a few examples of martial arts which are superb for staying in shape. Additionally, martial arts can also give you an important life skill and help to boost your confidence. By taking classes, you can also socialise and make new friends.

Scooters

Scooters are proving to be increasingly popular and this is for good reason. They are much easier to master than similar extreme activities like skateboarding, plus it can also be tremendous fun to ride and will get you fit through cardiovascular exercise and using a variety of muscles.

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They can be used on various terrains and this can also make them an excellent method of transportation. When you shop at specialists, such as Skatehut, you can get a wide range of colours and designs. 

Zumba

Zumba is a superb form of exercise as not only does it provide both a cardiovascular and muscle workout, but you can also brush up on your dancing skills. Zumba is a dance fitness program which combines dancing with aerobic movements, all to energetic music which often incorporates samba, salsa, mambo and hip-hop. Performed in classes, it is also a fantastic way to meet new people and have a laugh whilst exercising.

Fencing

An incredible sport which requires speed, agility, balance and grace; fencing will quickly get you in shape and it is also great fun. Using “Rapier-style” swords, two competitors fight and win points by making contact with their opponent. It is completely safe, physically challenging and also requires you to make lightning quick and accurate decisions.

Any of these alternative activities can improve fitness and are much more exhilarating and fun than going to the gym. For anyone looking to mix up their workout regime or get into shape, consider taking up one of these activities.

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S always says I’m far too optimistic when it comes to gauging the temperature. I have to agree somewhat, but I just cannot wait to get into the sea and enjoy the Cornish sunshine. That said, even when it’s a little overcast, it’s certainly warm enough to go for a dip in the sea in the evenings, so that’s exactly how we’ve spent the night.

I’ve put together my a few reasons why I’ve added sea swimming to your fitness regime, and you should too.

It doesn’t cost a penny

I’m a regular spa-goer but during the summer, why spend money to go swimming when you have the gorgeous ocean on your doorstep? Granted, you don’t get a sauna but you do get the sun beaming down on you and incredible views of the coat, so it’s a no brainer!

You’ll quality of sleep will improve

I find myself tossing and turning in the evenings because I struggle to switch off after a long day in the office. If you go for a long sea swim though, trust me – it’ll exhaust you! There’s nothing better than coming home to a hot water and curling up in comfies with a good book.

Your body will thank you

Physically and mentally you’ll feel 100 times better, believe me. Swimming against the tide builds muscle and tones your body, we’ve already spoke about how it helps you sleep better but it’s also a God sent for your skin. All that salt works absolute wonders.

Look after yourself though and be sure to wrap up and get yourself a hot drink for afterwards.

Water Bottle from Chillys

Why wouldn’t you?

Because it’s the BEST!

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Many people associate fitness with stamina. But fitness is also about your strength, energy levels and flexibility. All of us want to do more and last longer before we need a rest. And who doesn’t want to feel more energised! Improving your fitness is about feeling better about the body you’re in. You want it to perform when you need it to, and a new fitness programme can help you do that.

Join a bootcamp

For some of us, getting started is the biggest hurdle to overcome. Boot camps are a great way to give you the boost you need. For anyone who thinks they can’t do something, a boot camp can help show them they are more than able. They are designed to work you hard in every way so you can improve your fitness from day one. You can find more info on the benefits of boot camps online. They can inspire you to achieve more.

Be mindful of your diet

If you can’t make it to a boot camp right away, why not make some moves toward improving your fitness from the comfort of your own home? Small changes to your lifestyle can help make exercising much easier. If you lack energy in the evenings, try working out in the mornings. Low energy levels are often caused by a poor diet. Introduce healthier foods into your meals, and ditch the things you know are doing you harm, like sugar.

Hang up your car keys

Walking every day will increase your leg strength. It will help boost your energy levels too because it works your circulatory system. Best of all, it can improve your fitness. Once you have been walking for about half an hour every day for a week, you’ll find you can get started with jogging a little easier. Jogging or running is harder the heavier you are. Start slowly and try intervals if you are overweight. As your body gets used to it, you can increase your running time and distance.

Invest in hand weights

Muscle weighs more than fat, but it is thought it can help boost your metabolism for fat loss. Take a couple of hand weights to work with you. You can do some curls and strength exercises at your desk. This will also help tone your arms. At home, you can try reps of squats to increase your leg strength too. You may soon find that you can also increase your flexibility with different movements of your legs and arms. Be sure to stretch well either side of any exercise.

Changes to your lifestyle are a great way to help you get fitter. Becoming more active prepares you for formal exercise programmes. Fitness can be improved in a number of ways, and it doesn’t have to be intense. Kick start your fitness programme with a boot camp or personal trainer for the best results.

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