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30 Breakfast Ideas To Keep You Energized All Morning

30 Breakfast Ideas To Keep You Energized All Morning

Start your day off right with a breakfast that not only fills you up, but gives you the energy to get through the morning.

Southwest Egg Scramble

    1. Southwest Egg Scramble

    Eggs are packed with protein, making them an egg-cellent breakfast option to keep you full ‘til lunch. Try adding a little salsa, avocado, and hot sauce for a southwest take on scrambled eggs.

    Breakfast Fruit Wrap

      2. Peanut Butter & Fruit Breakfast Wrap

      Breakfast wraps are quick and easy, making them perfect for days when you’re running behind. Slather peanut butter on a whole wheat tortilla or flax wrap and then pile on the fruit — strawberries, raspberries, bananas, apples, and blueberries are all great choices. You could also sub the peanut butter for greek yogurt for variety and extra protein.

      Citrus Green Smoothie

        3. Citrus Green Smoothie

        Drink your breakfast with this energy-bursting citrus green smoothie. Made with leafy green spinach, an energy-producing vegetable, grapefruit and oranges, you’ll get plenty of morning zest and calcium.

        Quinoa Breakfast Bowl

          4. Maple Pecan Quinoa Bowl

          If you like oatmeal, you’re gonna love this spin on a breakfast classic. The Maple Pecan Quinoa Bowl is full of complex carbohydrates, which digest slowly to keep you full longer. It’s also a great breakfast for those chilly autumn mornings, warming you up and preparing you for the day.

          Waffles & Fruit

            5. Peanut Butter & Fruit Waffles

            Waffles are a popular breakfast option, especially when they are easily prepared in a toaster. Instead of adding syrup and butter to your waffles, try adding peanut butter (or Nutella!) and fruit for a healthier and energy-boosting alternative.

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            Oatmeal with Fruit

              6. Oatmeal with Fruit & Nuts

              While oatmeal may seem like a plain and boring breakfast choice, its ability to keep you full has long been proven. Add some fruit, granola, and some nuts to jazz up your oatmeal, giving you even more energy to last all morning.

              Breakfast Burrito

                7. Breakfast Burrito

                Want to get the long-lasting benefits of scrambled eggs, bacon, tomatoes, chives and cheese, but don’t have time for a sit-down breakfast? Wrap up this fiber- and protein-rich breakfast in a whole wheat or flax tortilla or and take it on the go!

                Cereal Sundae

                  8. Cereal Sundae

                  Cereal is a quick and easy way to get a great start to your day. Make your favorite cereal a dessert by using lemon or vanilla greek yogurt to boost fiber and protein. Then, add your toppings, like fruit and granola.

                  Oatmeal Casserole

                    9. Oatmeal Casseroles

                    Looking for a new way to enjoy oatmeal? This delicious oatmeal casserole is a healthy way to get your fiber-filled oats. And, the cool thing about casseroles is that if you make it on Sunday, you’ll have breakfast ready to go all week.

                    Breakfast Quesadilla

                      10. Egg, Cheese, and Ham Quesadillas

                      Quesadillas aren’t just for lunch and dinner anymore. They’re perfect for breakfast too, especially when filled with eggs, cheese, ham, spinach, mushrooms, and other omelette-friendly ingredients.

                      Peanut Butter Quesadilla

                        11. Peanut Butter Banana Quesadillas

                        If you’re not an omelette fan, you can also make your breakfast quesadillas with peanut butter and bananas. Or with any other fruit you like.

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                        Berry Breakfast Smoothie

                          12. Berry Oat Breakfast Smoothie

                          This breakfast smoothie is berry good, combining energy-packed fruits and oats to sustain you throughout the morning.

                          Healthy Breakfast Casserole

                            13. Breakfast Casserole

                            Another easy breakfast casserole is this egg, hashbrown, and sausage dish. You can’t go wrong when combining these breakfast faves — and it’s easy to heat up and go in the morning.

                            PB-and-J-Yogurt-Parfait

                              14. PB&J Parfait

                              This PB&J Parfait is yummy and healthy, combining berries, oats, and greek yogurt to keep you full and fuelled up until lunch.

                              Apple Greek Yogurt Pancakes

                                15. Apple Vanilla Greek Yogurt Pancakes

                                Get ready to attack the day when you have Apple Vanilla Greek Yogurt Pancakes for breakfast. These protein-filled stacks will prepare you for the busiest of mornings, allowing you to stay focused and on-task.

                                Egg Bagel Sandwich

                                  16. Bagel Sandwich

                                  Up your breakfast game by turning your next bagel into a power packed morning treat. Add eggs, avocados, tomatoes, and spinach, like in this recipe, to boost your morning productivity.

                                  Fancy Toasts

                                    17. Fancy Toast

                                    Add energizing superfoods, like greek yogurt, blueberries, strawberries, and cinnamon, to your toast for a healthy jumpstart to your day.

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                                    Breakfast BLT

                                      18. Breakfast BLT

                                      If you love BLT’s, you’re gonna love this breakfast version. The addition of egg and avocado will help you step up your morning routine, while the traditional bacon, lettuce, and tomato will satisfy your tastebuds.

                                      Cantaloupe Bowl with Fruit

                                        19. Cantaloupe Yogurt Bowl

                                        Fruit, besides being delicious, gives the body power. And, when combined with greek yogurt, it becomes a breakfast super meal.

                                        Breakfast Pizza

                                          20. Breakfast Fruit Pizza

                                          What could be better than pizza for breakfast? Especially when this pizza raises your energy level and tastes yummy.

                                          Blueberry Banana Oatmeal

                                            21. Blueberry Banana Nut Oatmeal

                                            Incorporate more wholesome grains and oats into your diet with Blueberry Banana Nut Oatmeal. This dish is not only heart healthy, but will sustain you all morning.

                                            Banana Almond Smoothie

                                              22. Banana Almond Smoothie

                                              Jumpstart your morning with this Banana Almond Smoothie. It’s a smoothie-shake hybrid made with greek yogurt, bananas, and vanilla almond milk, blended together to kickstart your day.

                                              Pumpkin Muffins

                                                23. Pumpkin Muffins

                                                Fall is the perfect time to make these scrumptious pumpkin muffins. Make them on a Sunday and you’ll have a healthy, energy boosting breakfast every day throughout the week.

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                                                Crustless Quiche

                                                  24. Crustless Quiche

                                                  This crustless pastry dish is light and airy, leaving you feeling ready to take on the day.

                                                  Breakfast Biscuits

                                                    25. Egg & Cheese Sandwiches/Biscuits

                                                    Don’t spend money on egg and cheese sandwiches/biscuits when you can make your own! Plus, these DIY breakfast biscuits are healthier and more filling.

                                                    Avocado Egg Toast

                                                      26. Avocado & Egg Flatbread

                                                      Filled with protein and healthy fats, an avocado and egg flatbread is guaranteed to keep you full and energized until it’s time for lunch.

                                                      Spinach Ham Cheese Roll Up

                                                        27. Spinach and Ham Omelette Roll Up

                                                        Roll up your spinach and ham omelette in a flax wrap or whole wheat tortilla and take it on the go!

                                                        Mediterranean Breakfast Tostada

                                                          28. Mediterranean Breakfast Tostadas

                                                          This flavorful, greek-inspired tostada will put a pep in your step, giving you the boost you need to accomplish your morning goals.

                                                          Breakfast Stuffed Sweet Potatoes

                                                            29. Breakfast Stuffed Sweet Potatoes

                                                            Stuff a sweet potato with eggs, bacon, cheese, and various veggies for a delicious and filling breakfast.

                                                            Apple Banana Oatmeal Muffins

                                                              30. Apple Banana Oatmeal Muffins

                                                              Boost your morning and your productivity with these healthy, low fat, and satisfying Apple Banana Oatmeal Muffins.

                                                              Featured photo credit: img_1607 / with wind via flickr.com

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                                                              Last Updated on August 13, 2018

                                                              5 Exercises To Improve Intimacy and Create a Better Relationship

                                                              5 Exercises To Improve Intimacy and Create a Better Relationship

                                                              Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

                                                              They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

                                                              Don Juan

                                                                1. Cardio for Stamina

                                                                If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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                                                                Triathlon symbol
                                                                  • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
                                                                  • Jumping rope – 5-20 minutes a day
                                                                  • Swimming – 30 minutes a day
                                                                  • Cycling – 30 minutes a day

                                                                  The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

                                                                  These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

                                                                  2. Strength-Training for Your Lower Body and Core

                                                                  The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

                                                                  Barbell squats
                                                                    • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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                                                                    Zercher squat
                                                                      • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                                                                      Glute bridge
                                                                        • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                                                                        Hyperextensions
                                                                          • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                                                                          Ab wheel rollout
                                                                            • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                                                                            Cross body crunch
                                                                              • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                                                                              Incorporate these exercises into your routine 2 to 3 times a week.

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                                                                              3. Upper-Body Strength Training

                                                                              Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                                                                              Plank exercise
                                                                                • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                                                                                Close grip pushups
                                                                                  • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                                                                                  Chin ups
                                                                                    • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                                                                                    These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                                                                                    4. Pelvic-Floor Exercises

                                                                                    You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                                                                                    5. Flexibility Moves for Legs and Hips

                                                                                    Lion stretching

                                                                                      If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                                                                      Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                                                                      With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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