Quickie Breakfast Ideas to Avoid the Evil Muffin (Top)

Written with love, by Nikki Lian

Too many times we are running out the door in the morning either forgetting to eat breakfast or we just don't have the time. Then on the way to work, we grab a coffee and that lemon-poppy muffin thingy that's been sitting out for hours containing way more sugar than we should be consuming in a day.  This isn't a good way to start your day.  So here are some quick and easy ideas to get your eating off to the right start!

Egg Whites and Oatmeal

Sounds sooooo boring, but is actually quick and delicious! What I do is keep my oatmeal in an old protein-powder jug with a scooper.

In a Tupperware, I add one scoop (approximately 1/4 cup) and 2-3 egg whites depending on how hungry I am. I use the containers of egg whites because it's quicker (and sometimes cheaper) than using actual eggs and having to separate them and toss the yolk.

Then I add about 1/2 cup to a cup of Almond Milk. Measure depending on how soupy you want your oatmeal. I microwave for about a minute and a half (again, it's your preference but make sure your eggs are cooked) and then stir in a packet of Truvia.  You can always substitute water with Almond Milk and Truvia is optional. Obviously I have a sweet tooth!

Yogurt Smoothies

If you have a long drive to work and can't eat with a fork, try a delicious smoothie to sip on while fighting traffic.

Some simple ingredients are using a cup of Greek yogurt (for your protein source), some frozen berries (antioxidants) and a splash of Almond milk depending on what consistency you prefer.  If you decide to use fresh berries or a banana add some ice for that cold, refreshing blend. 

Another smoothie recipe I absolutely love is a cup of almond milk, three ice cubes, a scoop of chocolate protein powder and a half of a banana (again, to conquer my sweet tooth).  I have a single serve blender that I add all of my ingredients to and blend for about a minute. The blender is an actual travel cup that you can actually drink out of--how easy is that!

These are a few ideas that take easily under five minutes to prepare - much quicker than waiting in a long line at Starbucks or sitting at the drive-thru at McDonalds--AND about half the sugar intake.

Good morning, legs!

Written with love, by Nikki Lian

Rise and shine!! Here's a way to add a little kick to your leg workout (pun intended) and to get yourself going in the morning.  This workout should be done two to three times a week in addition to your normal routine, and will help you tighten and tone those lovely stems for your summertime wardrobe.

Toe Touches

Standing with your feet shoulder-width apart, simply reach for your toes until you feel a stretch in the back of your legs (hamstrings). Hold for a second and then stand all the way up straight with your shoulders back and chest out. Repeat 20 times as a set.

Plié Squats

Feet turned out in a wide stance, squat while keeping your back straight. Once you feel a stretch in your inner thighs come all the way up from the squat and straighten your legs. If you notice your knees passing your toes when you squat, try to widen your stance a little bit more. Repeat 15 times.

Pulse Lunges

Take a big step forward and bend your knees so the back one is almost touching the floor and the front knee is not passing your toe five times up and down. After the fifth bring your front foot back to the starting position and alternate legs.  Repeat 5 times each leg.

Slow Mountain Climbers

Starting in a downward dog position, bring one knee in to your chest and then kick the leg back up as high as you can in the air. Controlling your movement place the foot back down next to your other one and repeat with the other leg. If you know how to do mountain climbers this is more of a controlled motion. Repeat 10x each leg.  

Repeating this circuit two to three times will definitely wake you up so you're ready for the day!and feeling mini-dress ready!

Amp Up Your Calorie-Burning Cardio

Written with love, by Nikki Lian

Don't think your workouts are burning you enough calories?  Are you starting to feel like you're hitting a plateau?  It happens to the best of us, especially if your workout routine has involved the same cardio exercise machine since you first set foot in a gym. Lose the elliptical once in a while and try some of these other fast calorie-burning exercises:

Cycling

Whether you're enjoying the outdoors or at your gym killing it in a spin class, cycling can burn up to 850 calories per hour depending on the intensity.  Some spin classes will also incorporate band workouts to workout your upper body as well. Soul Cycle is a popular spinning class that you may be able to find in your area. It has a selection of incredible trainers you can choose from to make you spin experience a fun and productive one. I've personally never taken a class but it's hit the fitness world by storm, and everyone I know that has taken a class there gets addicted!

Rowing

Clearly we all have access to our own rowboats and a lake right behind our houses right?  Well if you happen to be someone that does not, row machines are a fun way to melt away your fat. Not all gyms have them but if yours does (or if you have one at home) hop on and burn up to 377 calories in 30 min.  Using the row machine not only works the heart, it's a fully body workout that is great for your rhomboids (upper back) muscles as well as your biceps.

Jump Roping

Here's what's great about the jump rope-- you can carry it with you at all times!  It's light, it's cheap, and it's very, very effective. Jump roping burns 13 calories per minute and will making your calves look amazing!  If you've never jump-roped before start by doing 50 in a row. Then a hundred. Then start timing yourself and working your way up every time. Soon you'll hit the 30 minute mark and 390 calories later you'll be feeling great and realizing you just did something you never thought you could do!  

Battle Ropes

We don't all have access to these but you can ask your gym if they have battle ropes that they don't put out but may let you use. Using battle ropes is such an incredible workout and there are so many different ways you can go about using them.

Start with the basics.  Hold one rope in each hand.  With your feet shoulder-width apart, knees slightly bent and belly button in, alternate your arms moving them up and down. Use your legs as well trying not to throw your weight into your back. If you get a hold of battle ropes most likely there will be someone to guide you through using them. These are found a lot in cross fit gyms and bootcamps. Using the battle rope can burn 11 calories per minute as well as build up muscle throughout your core.

Whatever cardio adventure you decide to embark on intensity is the key.  The more intense your workout the more calories you burn and the quicker the results will come. And remember, if you're ever unsure of how to use a machine ask a personal trainer or fitness expert to help you out!