There's Always Time For Breakfast


We know eating breakfast is vital to starting the day off right and the key role it plays in weight loss, yet we rarely take the time to eat it. There are countless reasons we skip the most important meal of the day, but no matter how good the excuse is, our bodies are ultimately suffering the consequences. It’s time to take control of the morning and get into a healthy routine!

Why is breakfast so important?

Our bodies need fuel to function and we get that fuel from food. When we wake up, our bodies are in need of a jump start to get everything properly working and ready for the day ahead. Without breakfast, there is no fuel for the body to feed off of so our thoughts might seem foggy and it may take a while for our brains to start fully functioning.

If that isn’t enough reason to eat breakfast, how about the fact that your body cannot produce the enzymes necessary to metabolize fat and lose weight? After dinner and a long nights sleep, your body will essentially have been fasting for 10-15 hours. Skip breakfast, and that can add another 5 hours! The effects of fasting can cause digestive issues and can even lead to a slower metabolism.

Eating a healthy breakfast also reduces the chances of binge eating later in the day when you realise how hungry you are. A well-balanced breakfast carries you through the morning and into the afternoon, ready for an equally healthy lunch.

Not a morning eater?

The thought of eating right when you wake up can be repulsive to some people. It takes time to train your body to this new routine, especially if you have gone years without eating breakfast. Start small and focus on getting into the habit of eating, not mastering your culinary skills. In the beginning you might not be able to finish an entire breakfast every morning, but eventually your body will adjust.

Don’t know what to eat in the morning?

Eating breakfast doesn’t have to be a hassle involving pots and pans, nor does it have to be a plastic wrapped, sugar coated treat. There are plenty of healthy breakfast optionsfor all types of schedules and cravings.

On-The-Go Breakfast Ideas

  1. Banana,Apple,Chocolate milk, Cup of Greek yogurt
  2. Simple Breakfast Ideas
  3. Fresh fruit and vegetable smoothies
  4. Homemade granola bars
  5. Peanut butter toast
  6. Yogurt and fruit cups
  7. Good muesli 

Well-Rounded Breakfast Ideas

  1. Fresh juice, oatmeal, and a piece of fruit
  2. Egg whites and lean chicken bacon
  3. Smoothie bowl with nuts and granola
  4. Egg white and veggie omelette

The above are just a few suggestions, there really are many different foods and ways to eat. Plan the night before what to eat for breakfast and prepare as much as you can so that it makes having breakfast a simple step in your morning routine.

Leigh Richdale    CONTRIBUTOR

Leigh Richdale



Strength Training - Reps & Sets


When looking at what exercises to do in order to build muscle there is a variety of terminology so I will start with explaining what they mean to avoid any confusion.

  • Resistance Training
  • Weight Training
  • Strength Training
  • Muscular Conditioning
  • Muscular Endurance

Resistance Training

Any training that uses resistance (effort against an opposing force) to develop the strength and size of muscles.  The resistance can be either isotonic (when the body moves against the force) or isometric (body stays still against the force). Also known as Weight or Strength Training.

Weight Training

To develop the strength and size of muscles.

Strength Training

To develop the strength and size of muscles.

Resistance/Weight/Strength Trainingare the same thing but they are different from weightlifting, bodybuilding or power lifting which are all sports.

Muscular Conditioning

The process of conditioning the body to be able to perform the exercises. So conditioning the muscles, bones, cartilage, ligaments and tendons to reduce the risk of injury. Intensity and volume will be low to begin with and ill gradually increase.

Muscular Endurance

The ability to sustain effort against an opposing force over an extended period of time.

Benefits of Strength Training: Increase in muscle mass and strength, increase in muscle power, increased bone density, stronger ligaments and tendons, increased metabolic rate, reduced body fat, improved posture and appearance, injury prevention.


As you can see, there are many great reasons to do strength training.

The next step would be to determine how many reps and sets you need to do. This will depend on what you want to achieve. An example of how many sets and reps you can do for different phases is to the right.

When choosing what weight to use, you should choose the weight which will allow you to only just complete the number of reps in a set whilst still having good form. Ie, if you are doing 12 reps, then the weight should be enough that when you get to that 12th rep you can complete it, but you could not do another- at least not without losing form. If you can do more than your desired number of reps, then increase the weight.

When starting any type of exercise programme your diet is also important, you will need to eat the right foods to encourage muscle repair and growth.

Leigh Richdale    CONTRIBUTOR

Leigh Richdale