A quick and easy breakfast

Looking for a quick and simple way to make breakfast? Well you have come to the right place because I am going to show you a really easy recipe that I found and use quite a lot now and it is the 'Hot Breakfast Burrito'. I love eating burritos but I'm not the biggest breakfast fan but eating this is a treat. Takes around 5-10 minutes to make and the ingredients you need are:

• 1-2 large wholemeal tortilla
• 2 large eggs
• Small handful of cheddar
• 1 chopped tomato 
• 2 table spoons of salsa 

Now to make this breakfast

• Place the tortilla on the chopping board 
• Scramble the eggs
• Add the scrambled egg to the tortilla and then place the cheese, tomato and salsa and then fold the tortilla as you would for a burrito
• If you want to grill the wrap to make it crispy then do so for around 2 minutes.

And there you have it a nice easy dish and for one serving is 319 calories, 16g protein, 28g carbs, 14g fat (4g saturated) 2g fibre.

Stay tuned for more recipes. 

Fitness Tips

Here are a few fitness tips to help with your training and push you closer towards your goals.

• Progressive overload - Gradually build yourself up and improve slightly each time to see results. To build strength you are going to want to gradually increase the weight slightly each time. To build size you want to increase the amount of sets you do as well as the weight. You can also build your endurance and to do so you could increase the reps, lower the weight and decrease your rest time.
• Plan ahead - Plan ahead, set yourself fitness goals, daily, weekly and monthly goals that are reachable. Also plan what you are going to do at the gym that day, don't go there and struggle to think of exercises.
• Workout partner - Struggle for motivation? well get yourself a workout partner and then they can help push you to success. The same goes for them when they are not motivated, you push them. Having a partner helps you push past your limits and it encourages quicker results.
• Sauna for results - If you have a sauna at your gym then get in there after your workout. The dry heat helps flush out toxins such as lactic acid that built up during exercise. But not only that, it helps relax the muscles after a good hard session.

Let me know some of your fitness tips, what you do to stay in shape and I'll be sure to get back to you

Boulder Shoulders

Shoulders. Shoulders. Shoulders, one of the key muscles to be worked for that V shaped body. In this topic I am going to talk about some exercises that are really going to help build your shoulders up to look like bowling balls.

So what's the key. Well for a start you've actually got to work them. A lot of people neglect shoulders, I know I was one of them, or they don't push themselves on the intensity scale, I know I was one of them. But I have been training properly for a year now and I have learnt a great deal on the way.

So what exercises shall I do? Well in all honesty you don't have to do many exercises to get big shoulders, just perform five to six sets on each exercise making sure you make it's intense.

• Exercise one is a standard dumbbell shoulder press. Now with this exercise I do as a pyramid set. Now for those who don't know what that is, you do a number of sets starting from the lightest weight going up to the heaviest, say 16kg up until 24kg, and then you go back down starting from the heaviest to the lightest. I do six sets going up in weight and six sets going down weight so it is pretty intense stuff.
• The next main focus should be hitting your side deltoid. Now the most effective exercise is dumbbell lateral raises. With this you should perform with a moderate weight that you can get maximum of 10 reps out of and perform six sets of this exercise.
• Shrugs is the third exercise, yes I know that this works the trapezius muscles located on your back but where it sits on top of your shoulders everybody includes shrugs on their shoulder day. Now for this exercise I perform again six sets but on a heavy weight that I can get maximum 12 reps out of and on them last couple reps, make sure you squeeze them traps towards your ears and really focus on that contraction.
• Front raise is the final exercise. Now for this again you want a moderate weight that you can hit ten reps with and that you are controlling the weight rather then swinging. I perform five sets of ten reps and is a great way to really burn them deltoids at the end of your session.

Now I have made it a short session for the beginners but you can add in more exercises if you want, but give this session a go and let me know how you get on with it. Now remember you want to make it as intense as possible, so if you haven't broken a sweat by the end, it wasn't that intense.  

QUOTE OF THE DAY

It's never too late to become what you might have been