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First of all let's be clear: I love breakfast. I mean love breakfast. That goofy, tail-wagging dance your oversized Labrador does in the morning just before the kibble hits the bowl? That's pretty much me.
I think about it all night, and make sure to get up early enough in the morning to prepare and fully enjoy it without having to rush out the door. And all that makes a huge difference, and often sets the tone for the rest of the day. Bottom line: a solid, tasty, nutrient rich breakfast makes me happy, and gives me everything I need for my extra-early, super-busy mornings.
That's not to say you have to eat breakfast. You can skip it entirely and still meet all your caloric, nutritional, and body composition goals. It's really a preference thing, as this recent article pointed out.
That aside, if you love morning eats and have a busy day ahead, then I've got an awesome recipe for you. I've actually got several, but this is one of my current faves which I tend to rotate in several times a week. It's simple, sweet, savory, filling, and so nutrient rich it will make you and your body happy.
So, grab a medium bowl, and throw in the following in the order listed below:
So, why is this such a potent breakfast (or snack)? Because aside from just looking good, nearly every ingredient serves a purpose and packs a punch. And several of the ingredients are straight up superfoods in their own right!
Strawberries (and most berries in general) are high in vitamin C, low in sugar, nutrient dense while calorically light, and among the top 20 foods in antioxidant capacity. In fact, you can eat two full pounds of strawberries for less than 300 calories. Seriously! Think about that next time you're actually hungry and reach for one of those tiny little food bars.
Cacao nibs (the raw, potent, unprocessed origins of chocolate) are pretty much the superfood of the year, high in fiber and magnesium with more antioxidants and flavonoids than you can shake a stick at. They also naturally contain a bit of caffeine and theobromine - both of which are stimulants - so they can give you a bit of a kick if you need it in the morning. They're nutty, crunch texture is also a nice plus.
Pistachios (and most nuts in general) pack in a hearty dose of positive fats, along with some fiber. Pistachios also pack in B vitamins, trace elements of minerals like copper and manganese, and are also higher in protein than most other nuts. They're striking green color also adds a nice visual touch to anything you put them in.
The cinnamon and toasted coconut chips add in a little flavor, color and texture without corrupting the recipe. And the cheeses sticks are an excellent protein source - you'll get 14 grams of the stuff for only 100 calories - and add a nice, savory touch to compliment the berries.
Even better, you can toss this recipe together in just a few minutes, and easily pack it in your own little bento box to take to work and enjoy later.
So, if you're having trouble getting your day started right, give this powerful recipe a try. It will leave you fueled up, satisfied, and fired up for whatever lies ahead!
Conquer The Bar: This class is open to all fitness levels and is completely focused around the pull-up bar using multiple variations of the pull-up. Other exercises include toe to bar, variations of toe to bar, back lever, and some slightly acrobatic type movements. These exercises will all be performed to max rep, aka failure. This class will improve strength, body movement, and in some cases functional flexibility. For this class, if you feel the need, bring work-out gloves as to not hurt the palms on your hand during this one-hour bar centered class.
Quadric Agility: This class is based around quadrupedal movements for all fitness levels. These movements promote flexibility, strength, and agility using all 4 limbs and your body weight, as well as plyometric movements. This will enhance proprioception as well as all around confidence in body movement.
First Class is FREE to San Antonio Residents
First Week Unlimited │ $20
Drop In │ $15
5 Pack │ $55
10 Pack │$85
Monthly Unlimited │ $99
To correct the problem, try starting at the bottom of the movement with your chest to the floor, and keep your body straight as you push up. Aim to come back to the starting position on the floor for each rep. Once your form deteriorates, or you can't complete the motion all the way through, it's time to take a break and move on to another move. Done right (as shown in the video), pushups are great for the chest and triceps, and for overall core stability.