Early Workout? Fuel Up With These Speedy Breakfasts


Having a wee small hour workout may appear challenging, as it is not easy to rub the sleep out of the eyes at 5 A.M. before a spin class. Breakfast might be helpful: some carbohydrates in the handful of granola will definitely set off morning fatigue. But it’s optional; for some, it’s almost impossible to tuck something up into a half-awakened stomach, or they don’t want to sacrifice time for a full breakfast requiring 60-90 minutes to digest. If you are not hungry, there is no point in forcing yourself to eat early before the workout, better save this time for sleep. If it’s not about you, here are some 100% proven recipes. For workouts before 7 A.M.: •Half a banana with a teaspoon of peanut butter •Half a mini bagel with a teaspoon of cream cheese •A hard-boiled egg and a half slice of toast •A handful of cereal •1/4 cup dried fruit •A couple swigs of 100 percent fruit juice •Chocolate milk (a great recovery and pre-workout snack with protein and carbs balanced) For workouts after 7 A.M.: • Oatmeal with low-fat milk (both protein- and carb-rich) • Protein bars (easy to throw in the bag before leaving for the gym) • A smoothie made with a scoop of protein powder, milk (or almond milk), frozen fruit, and spinach • A slice of toast with jam (easy to digest) • Lentil soup. And good news for coffee fans: all these late breakfast options can be added to a cup of coffee, as a little caffeine will boost endurance.


Spinning is the new trend in fitness these days!  Here are 10 benefits to joining a spin class!

5 Some of the Many Benefits of Spinning Class

1. Burn Calories

I actually wasn’t fond of Spinning when I started back in 2000, because it was hard on my legs. However, as I began to get accustomed to the training and saw some weight loss and muscle definition appear I was hooked. A Spinning class can burn on average 500 calories. Even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time.

2. Improve Cardiovascular Health

Spinning can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended period of time. However, there are also aerobic benefits. Spinning classes include both endurance and cardiovascular training. Heart health is an obvious benefit, as is lung capacity. As we work harder we will learn to work on controlled breathing, as well. This may help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.

3. Progress at Your Own Pace

If someone prefers to pedal a little slower they can’t fall behind the rest of the class, and they won’t feel out of place for not knowing an aerobics or step Routine. No one knows what level anyone else is working at, and they are free to progress at their own pace.

4. Experience How Time Flies

In a Spinning class, the challenge is constantly changing. As you work through each level you tend to lose track of time. Using language and visualization techniques, Spinning Instructors can create positive mental distraction and time passes like seconds. Riders can literally close their eyes and think.

5. Enjoy an Effective, Low Impact Workout

I have several friends who avoid the treadmill, elliptical, and stair stepper because of the traumatic impact on their knees or feet. Spinning keeps the pressure off your knees and feet. You are able to work out hard on a Spinner bike without hurting your knees and feet. It is also a good workout for those who cannot use the treadmill or elliptical because of arthritis. I have friends who are able to join a Spinning class who simply cannot stand the pain of high impact cardiovascular workouts. Indeed at the moment, I am using my Spinning classes to actually re-rehabilitate an injury I recently acquired to my medial collateral ligament caused by a bad fall whilst skiing. By keeping my knees symmetrically tracking with the cranks, there is no discomfort and I’m actually strengthening the area around the injury.

6. Achieve Toned, Shapely Legs

It will not take long for your efforts on a Spinner bike to show up as weight loss, but there is another great benefit to Spinning. Spinning uses large muscle groups in your legs. It does not take long before your thighs, hamstrings, and calves begin to take shape. Three Spinning Classes a week will make a difference in the shapely appearance of your legs.

7. Lower Your Body’s Workout Breaking Point

As you learn to work harder on the Spinner bike you will begin to find that the breaking point, at which you begin to feel the workout, will become lower the harder you work. The benefit is that once you reach a breaking point and work through it, you get the natural endorphin kick that most athletes enjoy. The great thing about working your body into this kind of shape is that you feel better without the use of drugs. You feel better throughout the day following a Spinning class and you have more energy. You are simply training your body to work more efficiently.

8. Get a Great Abdominal workout

Spinning Instructors should always cue reminders about technique and posture. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a Spinning class, the abdominal muscles get a workout, as well. As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as rhythm release. You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abdominal.

9. Have Fun Riding Together

Regardless of your fitness level, riding Spinner bikes keep everyone together. This goes beyond sitting in the same Spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit. Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who rides can reach their goals.

10. Build Your Mental Strength

I’ve found Spinning does two things mentally. First, the warm up and cooldown are great ways to relax. Before and after putting your body through a strenuous Spinning class you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions. Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Self-discipline of the mind gained from Spinning can be applied to all areas of life. It is most beneficial in areas of self-control and confidence. Spinning really does help to develop a positive, “can do” attitude.

Having trouble navigating the gym? Do you feel intimidated by certain machines?  Of course, its always a great idea to meet with a personal trainer when joining a new gym, even if its just to get a baseline. Regardless, you should never feel reluctant to get the most of your workout out of fear. If this sounds like you, here’s some helpful tips on finding your way around the gym with ease so that you can get the most of your workout!