Let your Breakfast say “Good Morning”!


When it comes to fitness and/or physique goals, consistency in what you eat and daily caloric intake matters.

I have found that in any meal plan that includes breakfast, lunch and dinner, it is most pleasurable to mix things up for lunch and dinner while eating pretty much the same breakfast everyday.

This is my everyday breakfast and has been since 2017.  I really enjoy this combination of foods and have not gotten tired of it.

So every morning my breakfast consists of:

  • 1 cup of Egg Whites
  • 1/2 an Avocado
  • 1/2 cup of Rolled Oats prepped in water with 3 tbsp of Peanut Butter Powder

What varies are the veggies I cook my eggs in and oat toppings.  I usually saute raw baby spinach but when I have extra veggies laying around (and the time to chop up) like mushrooms, onions, peppers and tomatoes, I’ll throw those into the mix.  I usually have some sort of kimchi or fermented beets & carrots in the fridge, so I’ll add 2 tbsp of that on the side for a little extra probiotics.

I love Raw Unfiltered Honey in my oats but will swap it for Stevia Cinnamon Vanilla if I’m planning on eating something higher in sugar later in the day.  I’ll also add some blueberries, bananas or apples when I have some available.



So, how to build your breakfast?  To get the most variety of nutritional benefits, it should include:

  • 1 protein (Eggs, Egg Whites, Bacon, Sausage, Chicken or Red Meat or a combination)
  • 1 complex carbohydrate source like Rolled Oats, Whole Wheat Toast or English Muffin or Cereal.
  • 1 source of fibrous veggies like sauteed spinach, zucchini or sweet potato noodles, mushrooms, tomatoes, onions, and/or peppers.  Feel free to also throw in some berries or grapefruit.
  • and to make it a “balanced” meal, add healthy fats like avocado, cooked in coconut oil or butter or full fat Greek yogurt or cottage cheese.

Find your favorite breakfast items so it’s a meal you really look forward to everyday!

Texas Spartan Sprint in 4 weeks!


Join Team Texas House of Strength in this years Spartan Sprint Race on Sunday May 18th 2014!!! We’re 4 weeks out so we’re turning up our training a few notches! Team THOS currently trains every Saturday morning at St. Edwards Park on Spicewood Springs Road, an entrance to a running trail we take around Bull Creek.

Currently, I’m the only one in the team who has experienced a Spartan Race in the past. The other registered members are runners, boot camp goers and brave sedentaries! Anyone can FINISH!!! We’re in it together!

Read about my past experience running the Spartan Sprint in 2013 & 2012 in a previous post here. I also list out race day tips and what to pack.

Message me with interest and I’ll email you an invite link!!! Then begin your training with us and/or at the Blockhouse Creek Boot Camp Classes!

Cold weather in Texas…love or hate running in it?

Running in below 50 degree weather is both a love and hate relationship.  First, like a crazy woman, I usually have an argument with myself and throw reasons to run and reasons not to run back and forth in my head.  Ultimately, I get dressed and head out.  In the first mile or two I feel like my lungs are slowly solidifying and about to crack! Of course they don’t and eventually the sensation goes away.  After that I start to think “Man, it’s getting hot in this sweater!” and wish I hadn’t worn so many layers of clothing.  In the end, the only sensation I may be feeling is a numb nose.  Once your body warms up and the runners high kicks in, you’ll never regret this run.  I really do love the quote “Wow, I really regret that workout. -No One Ever”

Tips for running in the cold:

  1. Don’t wear too many layers.  Some do well with short sleeves and shorts in 50-35 degree weather or shorts and long sleeves w/gloves and a beanie under 35 degrees.  I’m a wuss, I wear compression or dry fit pants and long sleeves along with gloves.  Under 35 degree weather, I’ll add a pull over sweater and a headband that covers my ears.  Be aware of rain in the forecast.  Cover up completely to avoid hypothermia or frostbite in longer distance runs.
  2. Wear lip balm. Chapped lips is not only unattractive but can be painful.
  3. Stay hydrated! Just because you might not sweat as much, you still need to drink up. If you’re a morning runner make sure you drink .75-1oz of water per body weight the day before.  I recommend this much water intake everyday!
  4. Push through the first mile or two, you may experience “cold lungs” or “freezing” fingers and toes but don’t worry, the sensation will go away.

Protect yourself, always.