A quick breaky recipe

We all know we should start the day with a healthy breakfast, but how many of us can say that we regularly do?

Here is a quick breaky recipe that leaves no excuse to have a good start to the day.

You will need:

  • olive oil spray
  • 1 onion, sliced
  • 1/2 cup baby spinach
  • 1 tablespoon chopped fresh dill
  • sea salt and cracked black pepper
  • pinch of chili powder
  • 1 egg, 2 egg whites.
  • 1 diced tomato
  • 3 mushroom flats sliced


Heat a non-stick frying pan and spray lightly with olive oil.

Lightly sauté onions, mushrooms add spinach only until wilted. Season with salt and pepper and then set aside.

Whisk egg and egg whites roughly by hand (with a fork or whisk), add pinch of chili and salt and pepper.

Add egg mixture to the hot frying pan and swirl so it is spread evenly, cook for 2 minutes then add tomato and mushroom spinach filling to one side of the omelet

Fold one side over and cook for a further 3 minutes.


  • Why not double the ingredients and take some to work for a snack.
  • Try a different selection of vegetables for your omelet to make it your own. Add beans broccoli and capsicum for a more hearty meal.

Don’t let your workouts become stale, switch up your style of training.

You cannot keep doing the same thing and expect different results.

There are hundreds of different styles of training that you can experiment with.

Why not try Plyometrics?

The aim of plyometric training is to produce fast, explosive movements

and to create the strongest contraction possible in the shortest amount of time.

This dynamic style of training is used by athletes to improve speed, power, and agility.

So add some plyometric exercises to your workout to challenge yourself, increase your muscular power, burn more calories and lose body fat.

12 Lat Pull down + 20 jumping lunges

10 Seated Row + 10 Box or bench jumps

10 Leg Press + 10 Pushups or pushup claps (from knees or toes)

12 Shoulder Press + 20 Side to side lateral jumps

*Complete 3 sets of each exercise

Safety tips;

  • Studies suggest that you should be able to do 5 squats carrying an additional 60% of your body weight before you perform a lower body bodyweight plyometric exercise.
  • Ensure that when landing from a jumping exercise that you land softy with your knees bent and never with rigid joints.