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Breakfast on the go – eating at gas stations

Every morning before 7am I get coffee and little breakfast at the gas station here by my house  on the way in to work to train clients.

I always try to get something to eat because BREAKFAST is very important to “break” the nights”fast” from sleeping 5-8hrs without food or drink.

Your body needs some sort of energy to get it going and eating something in the morning is the key to keeping your metabolism running so you don’t gain unwanted Bodyfat

My favorite choice is the “Jesus” food – sunflower seeds, cashews, almonds because they are natural, have good amount of protein, low carbs and healthy fats compared to other choices

If you have any other ideas or questions about my choices please let me know – I get these at the gas station but I know of many more out there and will always give my opinion!!

Personal Trainer’s number one recommendation: eat more PROTEIN

most my clients DO NOT eat enough protein!!

eat more fish

eat more seeds

eat more nuts

eat more beef

eat more chicken

eat more dairy

eat more cheese

eat more seafood

also eat more bean, legumes soy & grains


I believe you can eat over half your weight in grams of protein: Example you weigh 150lbs you should eat about 80g of protein a day

here are some ideas of how much protein is in some foods we eat

8 ounces milk or yogurt: 8 – 16 grams protein, depending on the type
1/2 cup cooked beans or tofu: 8 grams protein
1 ounce meat/fish/chicken/cheese (the leaner the meat, the more protein and the fewer calories): 7 grams protein
1 large egg: 7 grams protein
1/2 cup cooked or one ounce dry (1 slice bread) grain: 3 grams protein
1/2 cup cooked or one cup raw vegetables: 2 grams protein

if you build more muscle tissue you can burn more calories and fat by increasing your metabolism ( every pound of muscle gain equals about 35-50 calorie burn extra per day).  You need the protein, you need the amino acids (broken down protein) you need to eat more!!!

Also you need to workout, let me know if you need any help




Saturday workouts

Saturday workouts are like eating steak & eggs for breakfast – You don’t always have to but when you do, you just feel so much better!!

Breakfast fit for Uncle Hershel

-found this about breakfast

– its important to eat something in the morning

– “break” the “fast”


Join the Breakfast Club – Start the day with Purpose

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GT Get Fit Tip: Endomorph Body Type

Endomorph body types store fat around the hips and thighs easily

-you think about banana pudding and gain 2lbs

– eat light, eat often #GTfit

GT Get Fit Tip: Break the Fast (Breakfast)

English breakfast

Image via Wikipedia

Breakfast – break / fast

Essentially the word breakfast means break the fast from a night or about 8hrs of not eating and drinking.

If you have more fat stored on your body than you want and you skip breakfast regularly, read this:

Eating supper at 7pm and not eating lunch till 12pm is 17hrs WITHOUT food!!  That’s way to long to force your body without nutrition, a body that is malnourished will be starved.  When your body goes into starvation mode it will gear up to store body fat so anything you eat your body works hard to convert it to fat and stored somewhere (maybe your abs, hips, or thighs) for later use.

If you are trying to lose body fat and don’t break the fast from night, then you’re not getting the metabolism going for the day and you’re not going to burn as many calories as you need to make a difference.  You have to have energy or nutrition to burn fat and here is a list of 100 foods that add energy and productivity to your day.

I know you will find something you like, if not send me yours and I will add it to my list.

Top 5 foods for Breakfast and fat burning – Get Toned

An egg sandwich on English muffin, sitting in ...

Image via Wikipedia

Breakfast most important meal of the day.

Think of the two words



After rest or sleep (6-8hrs) the body needs “energy” to come alive and be productive.  When you awake after a rest or fast,   the first meal to break that fast needs to be a priority.  The foods you choose should be of high quality carbohydrates, proteins and fats.   Complex carbs are the best choice for slowing digestion and increasing fiber, eat meals high in protein to induce fatty acid mobilization and fat vs carbohydrate burn ratio.  Either way you have to break the fast and eat something.

The body makes glucose or sugar from what we eat and choosing more nutrient dense foods yields better skin, hair, nails and an overall better body.  Males and females require ample amount of glucose to function both mentality and physically, neglecting proper nourishment just might ruin your day.  Moms and Dads both have morning schedules or routines with and without kids so when I assess new clients its never about changing or altering their personal routines, I want them to explore and find new ways to add health foods and fitness to their daily life.  Breakfast is a great place to start.

I have simplified the choices, checkout these favorites, flavor to taste

1. english muffin PB and cheese

2. eggs – cheese

3. turkey bacon

4. oatmeal

5. yogurt/seeds and nuts

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