Healthy Breakfast is the Best Way to Start Your Day

Most people believe that a healthy breakfast is by far the most important meal. Our bodies need to refuel after 12 hours between Dinner and the time we wake up. Believe it or not, 50% of people do not eat breakfast at all. There are many excuses and some of them are being too busy, not hungry in the morning, trying to lose some weight, and just plain don’t like breakfast foods.

Reasons for Not Eating Breakfast

Those reasons are not valid enough to refrain from eating breakfast. There are portable breakfast foods that can be brought along on the ride to work. If breakfast foods aren’t tasty, no one said breakfast foods must be eaten for breakfast. People can have a sandwich or something quick for breakfast. Not being hungry in the morning is probably because people aren’t accustomed to eating breakfast. Try eating something light such as yogurt or fruit. Both are healthy and light. If you are attempting to lose weight by not eating breakfast, you are doing it wrong. Studies have shown that people skipping breakfast can cause them to eat more during the rest of the day.

Ideas for a Healthy Breakfast to Start Your Day

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Smoothies: Healthy Breakfast Smoothies are for the people that are on the go. Just make sure to watch out for how many calories are in the smoothie. Some contain up to 500 or 600 calories! It is faster if you can purchase a blender or if you have your own. By the time you stop at a shop, wait in line, and have them make the smoothie, you could whip up your own in a shorter amount of time. And you know every ingredient that is going into your smoothie.

Breakfast Burrito: A Healthy Breakfast Burrito is even faster than making a smoothie. You can create your own breakfast burritos and keep them in the freezer. The best ingredients to use if you are storing your burritos in the freezer are regular/whole wheat tortillas or scrambled eggs. Use some veggies such as onions and peppers. You can heat it up in the microwave while you are getting ready for your day. If you aren’t full with just a burrito, try having something quick like and apple or banana.

Cereal: If you are having cereal, try having something else along with it such as a banana or apple as well. Maybe add some bananas or some other fruit to the cereal to make it a little healthier. Another option is using skim milk instead of 2% milk.

healthy breakfastSandwich: This option is for those that do not like breakfast foods. Try using wheat bread instead of white bread. Maybe add some fruit or vegetables on the side or out the door.

If you are trying to lose weight, have something with fewer calories in the morning but at the same time, filling. Oatmeal or high fiber cereal are some good choices. Have a healthy breakfast sandwich with a fried egg and English muffin.

Gym Etiquette Tips for Gym Goers

Use proper gym etiquette to keep the gym clean and keep a healthy environment.  Here are some of the things I have noticed that people do at the gym that they shouldn’t while working out.

Don’t Go to the Gym While Being Sick

sneeze-1431371-638x477People coming to the gym that have the flu or even just an awful cold should stay at home. This is the best way to get others sick and we don’t want that. It is an enclosed space so nothing gets in or out for the most part. Everyone uses the equipment so there is a very good chance you could get someone else sick. The best thing to do is take a few days off from going to the gym. Get yourself healthy again to work out at your full potential. A few days away from the gym won’t hurt you in any way.

Don’t Just Sit Around

gym etiquetteYou shouldn’t be sitting on a machine or around machines and texting friends. The problem is there are a limited number of machines and you’re taking up more time than you should. If you are using your phone to listen to music that’s fine, other than that leave it in the locker room or cubby while you are working out.

Another frustrating thing for gym goers is using free weights and moving them to another area to work out, and not putting them back. Having to look all over the gym for the weight you need is very frustrating. It also ties up more time at the space that others could be using as well.

Working out close to the dumbbell racks makes it very difficult for others to get the weights they need. Leave enough room in the area of the dumbbell racks so others can get what they need.

Avoid putting your stuff on the benches such as drink bottles or phones while not using them. Try to prevent stuff like this so others may use the equipment for its intended purposes. Some people are shy so they may not ask if you are using the equipment.

Everyone sweats and some more than others, please use proper gym etiquette and use a towel to wipe down the bench. Use a towel with a disinfectant spray that the gym provides you with or towelette. Anytime Fitness provides you with these tools. You don’t want to spread any possible diseases to harm other people.

Do not walk on mats with your shoes and get them dirty. The mats are intended to be used while lying down and no one wants dirt all over them.

Remove Weights After You are Done

gym-weight-1486602-639x852Always remove the plates on the machines you have used, and especially the heavier plates. This can be too much for the next person to remove all the weights and they might not even be strong enough to remove them.

There are a lot more etiquette mistakes that people don’t abide by. These are the most important ones I could think of that will help out. Some gyms will give infractions for not following proper gym etiquette, but that is mostly long gone. Gyms need to increase their membership count so they don’t do infractions anymore.

Lose Weight by Taking Small Steps

lose-weight-loss lose weightA lot of people get to the point where they are about to give up on losing weight. They have all tried exercising and dieting, but it just hasn’t worked. They end up getting discouraged and want to give up because they are afraid they won’t be able to lose weight.

The best advice to give them is to just slow down and take a deep breath.

Most people in today’s society are looking for that instant gratification. Everything we want, we want it now. Whether it’s microwaving food to get it in minutes, or our cell phones taking more than 5 seconds to send a text message, we want things now. This is the reason we want our weight loss to be instant just like an instant microwaveable meal.

When we try to change our life quickly, the odds aren’t in our favor. We will get back into unhealthy habits because we didn’t lose a pound or two. Studies have shown the best way to lose weight for good, is to make those small changes to our lifestyles.

Consider some of these tips to create a healthier life for yourself:

  1. Take the stairs whenever possible. Some days you won’t be able to make it to the gym just because life gets in the way. You can burn some extra calories just by taking the stairs that day instead of an elevator.
  2. Add an extra glass of water here and there to your diet. A lot of us simply don’t drink the water we need to stay healthy every day. Try to add 8 ounces of water sometime throughout your day. One glass with every meal will help a lot.
  3. Take the extra time to walk or ride a bike when running your errands. You save money and studies have shown spending time outside is great for your health.
  4. Make sure to get the right amount of sleep. Try going to bed 30 minutes before you normally do and gradually work your way to 6-8 hours of sleep every night. A full eight hours of sleep will do magic for your health. You will feel rejuvenated and it will help you recover from workouts as well.