Breakfast is commonly considered the most important meal of the day, and for good reason! Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no gas!

Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre.  The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.  Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.

Breakfast can be good for waistline too, research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers.  If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.


Here are some great ideas for quick and healthy breakfasts to eat on the go!

 

 

 

 

 

“Double Up Workout!”

Back:

Barbell Row (5x15)

Wide Grip Pull-Ups (3xfail)

Chest:

Bench Press (5x15)

Push-Ups (3xfail)

Shoulder:

Military Press (5x15)

Lateral Dumbbell Raise (3x12)

Bicep:

Barbell Curls (5x15)

Pull-Ups (3xfail)

Tricep:

Skull Crushers (5x15)

Dips (3xfail)

Legs:

Squats (5x15)

Lunges (3x1min.)

 

Presented by: Cody Carlson NCCPT CPT

 

"HOW TO AVOID KNEE PAIN WORKING OUT"

Knees Hurting??
Try strengthening your GLUTES!!  Don't over do the quads and knees as you are trying to work those legs. Engage more of the Gluteal and hip muscles for less wear and tear on the knees. Grab a trainer and talk "tushie" as you figure out what moves target the biggest muscles you have without causing your knees to hurt.
Exercises To Try:
TRX SQUAT
Hanging(modified) DEAD LIFT
Abductor machine or bandwork
HIP Extension/ GLUTE Press
LEG PRESS positioned high heel
HIP BRIDGING

Presented by Kari Hall

Some of the most nutritious foods at the salad bar are also the tastiest and lowest in fat and calories. Aim to add as many of these veggies to every salad:

 

 

A scoop here and a sprinkle there can lead to too many extra calories before you can say, "Where are the croutons?" Consider some of these popular salad add-ons:

To make your salad stick to your ribs, it is important to add a metabolism boosting protein source! Some good protein choices are:

Cody Carlson, NCCPT CPT

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