There are actually a range of job roles that are ideal for sport and fitness enthusiasts. Some involve more teaching than others, but all will enable you to develop your own health and fitness knowledge, while getting paid.

Here are 3 of the main routes open to those seeking a career in sport or fitness.

Personal Trainers and Gym Instructors

Personal trainers (PT) are the hands-on experts in body toning that almost everyone comes into contact with at one time or another. You often can’t join a gym without being offered at least one taster session with a PT.

If your passion for fitness manifests itself through love for circuits, weights and crossfit, working as personal trainer is a great way to earn money whilst doing what you love. It’s also a great career for people lovers out there, as you’ll often work one on one with clients.

As a PT, you will create fitness programme for your clients in order to promote realistic health and fitness goals, as well as one-on-one training sessions with clients to further help them meet their individual goals. This includes anything from losing weight to gaining muscle, and can be done through a variety of means, such as through aerobics, using gym machines or weights.

In order to become a personal trainer, you will need to have some kind of personal trainer degree. This will cover the biological, anatomical and physiological aspects of being a PT. It’s not all about practice, it’s also about the principals.

Courses that provide you with the best possible chance of employment in the personal training industry must be accredited by the Register of Exercise Professionals (REPs). In order to be accepted onto these courses, you will usually have to show some sort of enthusiasm towards fitness and the gym as a whole.

FE Sport and Physical Education in Schools

With recent statistics showing that 58% of women and 68% of men in England are overweight or obese, the importance of providing young people with the tools to be able to exercise effectively cannot be overstated. By setting them up with good habits for life, the problem of obesity can be effectively tackled. This is where sport and fitness educators in schools and colleges comes in.

There are a number of jobs in FE sport and physical education, ranging from sport lecturers, to football apprentices and youth activity leaders, as well as PE teacher and other educational roles in secondary schools.

With the Department for Education promising to double the amount of funding for PE and sport in schools by the end of the year amid concerns about the health of young people today, working as a Sport and Fitness instructor will allow you make a real difference to young people’s lives.

In order to thrive in this role, you’ll need a range of different skills, including:

• Good organisational skills – to effectively plan your lessons
• The ability to manage classes
• Be able to deal with challenging behaviour
• Excellent communication skills

You’ll need to be physically fit, and having previous experience of some sports coaching or teaching is beneficial.

The most common route to becoming a PE teacher is to do an Initial Teacher Education or Training (ITET) and gain qualified teacher status (QTS). You can gain an ITET either through a university qualification (either an undergraduate degree or postgraduate award) or from school-led work-based training.

Nutritionists and Dieticians

If you enjoy the physical part of fitness, but are more passionate about the science side, you might want to work as a nutritionist. This will allow you to work with people who are actively trying to improve their overall health and influence them to lead an all round healthier lifestyle, imparting your knowledge of clean eating to help others, all while educating yourself.

Nutritionists work in a number of different settings, including offices, hospitals and schools, as well as one-to-one with private clients.

Your main tasks will include explaining the benefits of nutrition and what it can do for your clients, and by assessing individual clients’ health needs and diet, developing meal plans for them. You will often need to provide customised information for different individuals, like teaching a patient with high blood pressure how to eat less salt, or help overweight people lose weight by planning diets with less processed foods and sugar.

To be a nutritionist you will need a good scientific brain above all. Most nutritionists have a qualification in nutrition, which usually comes in the form of an undergraduate degree, such as those in nutritional science or dietetics, or a food science degree. There are entry level degrees readable available for those who don’t have qualifications already.

Training has provide me with not only a way to look great but to feel great emotionally too. It helps elevate my mood and to release tension from my hectic life in the city.

Going on holiday is one of the highlights of the year for most people and I’m no different to a degree. I relish the chance to have a new experiences. Whatever the setting! From snow to sun to built up cities and even being in the middle of nowhere. The only part I stress over is the change to my routine that is embedded within me – in-particularly my training.

A change is good though and a chance to relax is also good but two weeks away for me without an escape space is murder. So it’s important for me to be able to incorporate some sort of training whether it’s body weight training or in a make shift hotel gym. You know the ones – they make claims of having resistance weights and cardio machines. The truth is routine goes out the window – you start to sleep in too late and stay out too late. You indulge in too much wine and rich food. You simply can’t be bothered, even with the unserviced exercise bike the hotel has!

Ultimately there’s nothing wrong with that but for me personally it’s the knock on effect it has when I return home from holiday. Those holiday blues kick in and make me feel totally unmotivated to get up early and train.

Gym Nomad

My best solution is to train and preferably in a gym to keep me motivated. So this is where Gym Nomad will help make my life that little bit easier!

Gym Nomad is a new concept that is taking Amsterdam by storm! It’s an easy to use site that helps find the right place for you to train, based on your training preferences. The site then goes one step further and shows you the costings of the gym and their classes, meaning you get value for money.

Create a Gym Nomad account and then all you need to do is search, select and book. Then wait for a confirmation email with your booking code and you can get started straight away when you get to your destination – it really is that easy and totally stress free!

The search function is great as it’s really simple with the use of a map – meaning you can see where you’re staying in relation to where you might train. Once you have selected a facility to check out further, you get to see the gym equipment on offer, the classes, if personal training is on offer and what the opening times are. The website is really mobile friendly too so if you’re out and about you’re sorted.

The concept is brilliant and I’m looking forward to going to Amsterdam and maintaining my sanity by using Gym Nomad!

There are some steps that you can especially benefit from taking to further your weight-shifting efforts. Follow this advice, and you can expect success – even with those “cheat days.”

Never skip breakfast

It would be a major blunder to skip meals, nutritionist Cynthia Sass told POPSUGAR. However, omitting breakfast is especially ill-advised. Your metabolism can be jump-started, and so help shift pounds, when you eat a hearty and nutritious breakfast each morning.

Opt for a meal that is rich in protein and fibre. This breakfast would help keep you energized and satisfied long after you have consumed it.

Lose more calories than you consume

It’s easy to think too hard about how to lose weight. However, there is a simple equation to it: if your calorie intake is below how many calories you are shifting, you will lose weight.

For this reason, be careful not to assume that, after a good run, you can definitely get away with a food splurge. That splurge could see you consume more calories than you have just burnt – so, look up the calorie content of that food before you take a bite.

Aim to make permanent lifestyle changes

If you want to not only shift weight but also keep it off, your lifestyle changes need to be permanent. So, you can’t just return to drinking the Coca-Cola that you had previously, when your weight loss regime began, dumped for mineral water.

Hence, it would obviously be desirable for those lifestyle changes to be enjoyable and, thus, easier to stick with. Love running? Then stick with it. Find bananas delicious? You know what to do.

Act as if you have already lost the weight

You might have a vision of doing many enjoyable things – such as holidaying in Florida, participating in a dance class, or visiting an old friend – once you have that slim figure at last.

However, whatever you are putting off, you should actually do it now, Shape reports certified health and lifestyle coach Stephanie Merchant advising. Then, you wouldn’t be punishing yourself; instead, your life would feel rewarding and, hence, help keep you motivated to shift those pounds.

Compete with others

Resist embarking on your weight-losing mission alone. Research published by the journal Obesity reveals that you could lose as much as 20% more weight in team-based weight loss competitions. That’s because of the social influence; so, find some buddies with which to compete!

You could find them at one of the weight loss holidays that Prestige Boot Camp offers in various pleasant locations – including Spain, Portugal and Somerset. You can book one of those holidays by phoning Prestige Boot Camp on 0117 973 12 13.

Pace Yourself

When people get back into running again after several months (or years) away, their enthusiasm can potentially make things worse by pushing them further than their bodies are ready for. It takes a while for your muscles, tendons, and ligaments to toughen up to the strain and impact of running. Overdoing it early on can cause temporary as well as lasting damage. One very common injury for runners is Iliotibial Band Syndrome (also known as IT band syndrome or ITBS). It occurs when the long ligament from your hip to your shin is overused, becoming inflamed or tight. As the IT band is attached to your knee and usually helps stabilise it, this injury results in small-to-significant knee pain. This can take months of physio to overcome if you push yourself too far.

The easy way to avoid an overuse injury is to not overuse your muscles or ligaments! It’s so important to pace yourself at the beginning of a running regime. You can start pushing the envelope later, once you’re in much better shape. Commit to smaller, manageable runs to begin with and give yourself permission to stop if you need to. The usual running advice is to only add 10% to your overall weekly mileage each time. This is pretty good advice later on down the line, but for beginners, it’s advisable to stick to the same weekly distance for three or four weeks before moving things up.

Make Time for Your Warm-up and Cool-down

It’s also very important to make time for your warm-up and for your cool-down. Warm-ups help raise your body temperature, stimulate your cardiovascular system, and increase blood circulation to your muscles. All of this will improve your performance and it will help reduce muscle pain and risk of injury because your muscles, tendons, and ligaments will all be more flexible and ready for the stress you’re going to put them through. To warm up, stretch out the muscles in your legs. Runner’s World has a brilliant runners’ guide to stretching that you can follow. Part of the warm-up is to take it easy for five minutes or so – perhaps just walking or jogging to give your legs a chance to get into gear.

Cool-downs are also an essential part of the process because they help your heart rate get back to normal more gradually than if you were to just stop suddenly. If your heart rate drops too fast you may feel dizzy or you even faint because a lot of blood often pools in your leg muscles during particularly strenuous exercise. The blood pools there because these muscles have been working the hardest and need the most oxygen. There may be lactic acid build-up, which can cause you a lot of pain later on. Walking slowly can help reduce lactic acid build-up, as can light stretching. A little bit of time and effort at the end of a run can save you a lot of pain later on.

Protect Yourself from The Sun

Even on overcast days, the Sun’s rays can reach you. That’s pretty much what we like about spring and summer. It makes the climate warmer, sometimes drier, and it’s a more pleasant environment to run in. However, whilst most wavelengths of the Sun’s light are harmless to you, its ultraviolet rays are a kind of radiation and they can damage your skin and your eyes after just a small amount of exposure. Given that most runs last between 15 and 60 minutes, this is a lot of time to be exposed to the sun without protection.

Too much sunlight can cause sunburn. This is when your skin is swollen, red, and painful. Sunburn, and exposure to sunlight over an extended period can also raise the likelihood of developing skin cancer. Whether your skin is naturally dark or not, it can still burn and it can still develop skin cancer. Always apply sun cream before you head out on a run. Choose a high SPF such as 30 or 50, depending on the weather and your skin type. Look out for sun cream that is water resistant, as this will help ensure you don’t sweat most of your sun cream off in the first ten minutes.

Make sure you cover your skin up with suitable sportswear too. Printsome is a T-shirt printing agency based in London. In case you’re after custom sportswear, indulge yourself in some awesome customer service. They deliver all across the UK!

Too much sunlight can also do a lot of damage to your eyes. UV radiation can cause cataracts (clouding of your lenses), pinguecula (benign lumps on your sclera), macular degeneration (the gradual degradation of vision usually attributed to old age), and several other conditions. Your eyes are very delicate pieces of machinery and they need to be protected from prolonged sunlight exposure. The best way to do this is to buy specialist sports sunglasses or glasses. Whether they have a shade filter or not, all good glasses and sunglasses will provide total UV protection. And choosing a sports model will ensure that the frame hugs your face tight and doesn’t wobble up and down as you run. If you’re worried about cost, it’s a good idea to shop online, as online stores offer discounts high-street stores just can’t match. This goes double if you need prescription glasses. Red Hot Sunglasses, for example, has a great range of prescription sunglasses, with numerous sports and running models to choose from, all at significantly lower prices than you’ll find on the high street.

(Tip: Make sure you find a pair of sunglasses that fit well and don’t move about, as runners sometimes cause themselves injuries by changing how they run to prevent their sunglasses jiggling on their face).

Stay Hydrated

It’s extremely important to stay hydrated as water helps regulate your temperature and transport nutrients around your body. And it also helps lubricate your joints. All of this is even more important when you’re running. However, it’s a bad idea to have too much liquid sloshing around in your belly whilst you’re running. To avoid this, try to drink more regularly. Starting up to three hours before your run have a glass of water beside you at all times. Then, about an hour before your run, drink a little less. If you’re running for a long period of time, then it’s important that you bring water with you so that you can drink whilst you’re out running. Look for water bottles that have been designed so that they’re easy for runners to hold. Again, shopping online should provide you with the most competitive prices. After your run, it’s important to keep on drinking.

There are other potential health risks when you head out running; this list is not exhaustive. However, I hope you’ve found it useful and that it helps you stay healthy whilst you’re out running. Good luck.

There is no denying that many factors are in play…

In his seminal training text Daniels’ Running Formula legendary running coach Jack Daniels cites four key factors or “The Ingredients of Success” –

1. Inherent Ability
2. Motivation
3. Opportunity
4. Direction

I would posit that the key item most runners fear they lack is point #1 – Inherent Ability.

Most will be highly motivated (at least initially) to improve and find out what they can achieve with the right training and application. Most will have the opportunity. Running is a very accessible sport with low costs of entry – all you need is shorts, t-shirt and a pair of decent shoes. Most will also have access to tips and guidance on what to do to improve. However, if a runner doubts whether they have inherent ability it will always hold them back.

My goal in writing this article is to challenge all runners to break through that mental straight jacket that is undeniably blocking progress. Ultimately each one of us is completely unique, with our own strengths, weaknesses and potential to improve. As George A. Sheehan famously said – “we are each an experiment of one”. We all have our own characteristics and as humans we can all believe and have faith in what we are truly capable of.

As a competitive runner wishing to improve, it is important that you embrace where you are today and truly believe in what you can achieve tomorrow.

And in the process of acquiring a certain amount of knowledge about exercise physiology and running Key Performance Indicators (KPIs), you can establish your current baseline and from there work out targets for improvement.

Your Current Fitness Level – the key to assessing your Potential

The whole purpose of creating your baseline and a prediction of your potential is to realise where you are today and where you can really go over a reasonable amount of time.

The real key is being sure to understand where you are today.

Rest assured there are many tools available to ensure you can be very accurate in assessing your current position, and from many different angles and perspectives – almost like piecing together a jigsaw. This is your line in the sand. You can then use various improvement factors and predictions to create the vision of the runner you wish to be, or believe you can be.

The critical point is to create the vision of what is possible. Not what is easy. What is truly possible.

A good strategy is to set an initial target, a medium term target and a longer term stretch target. When you have the vision of what is possible you can set a clear Road Map of how to get there and with reasonable timelines. The vision becomes the goal and the goal becomes the Mission. The best philosophy is to make the commitment to keep working until the mission is achieved.

In the words of management guru Peter Drucker “what gets measured gets managed.” It’s amazing how merely understanding your starting point, having a goal and a plan can push you forward.

Focus on YOUR own Key Performance Indicators

I think a common mistake that a lot of runners make is to try compare themselves to Elite athletes.

It is easy and perhaps intuitive to study Elite athletes and in particular their training methods. It’s easy to think “if I can just copy the Elites training I can get the results I desire”. But if there is anything to learn from Elites it is to focus on discipline, desire, patience and consistency.

A comment like “if only I had time to train like an Elite athlete” is surprisingly common. But remember the George A. Sheehan quote – we are each an experiment of one and if you are interested you can find out how “elite” you can be relative to you and your peers.

The key is to understand and respect where you are today and build a plan from there.

How to understand your current fitness level – the 5k time trial

Your current 5k fitness has many clues to your current fitness level and also where you can realistically go in the future. By the way, you could try a shorter time trial but in my view 5k is a great test of both speed and stamina. The time trial certainly shouldn’t be taken lightly and it is recommended that a decent program of walking and jogging has been completed before a proper test. Couch to 5k for example could be a good starting point.

Let’s take a look at my experience. Back in February 2012 I ran my first 5k in 22:39.

This allowed me to understand the following key facts about my current running fitness level (note – I did not take much notice of this at the time but I wish I had) –

• Age Grading -57.1%
• VO2 Max – 43 mls/kg/min
• Lactate Threshold pace – 7m 44s per mile
• Predicted finish time for other key race distances –
  • 1 mile – 6:39
  • 10k – 47:13
  • Half Marathon – 1:44:12
  • Marathon – 3:37:14

In addition to the above, if I had taken it upon myself to wear a Heart Rate Monitor (HRM) during the 5k effort I would also have some powerful information regarding how my body dealt with the challenge of running as hard as possible over the distance.

And finally, if I had been interested, I could have had a better appreciation of my weight profile, and in particular my Body Mass Index (BMI).

Although I do not believe in developing an unhealthy obsession with weight it goes without saying your body mass has a large impact on your running performance. Any improvements in the running power to weight ratio will be beneficial.

For now you may be wondering what the above info really means and why it is important?

Age Grade

Well, first of all the Age Grading. The % is the ratio of the approximate World Record for your Age and Gender and your finishing time. This is an excellent way of “normalising” performances across the Age Groups. It allows you to stay competitive no matter how old you are.

As a general guide if your Age Grade is over 90% you can consider yourself World Class, over 80% National Class, over 70% Regional Class and over 60% Local Class. Obviously in my case I fell short of the 60% mark. The key point though is that you get your line in the sand and decide what you are going to do about it! As I write this today, my Age Grade is close to the 80% mark! You can achieve improvements of this magnitude as well.

VO2 Max

The VO2 Max figure is also very important to appreciate where you are on the running spectrum.

The basic science of this is that the figure indicates the maximum rate of oxygen consumption during exercise.

So my time of 22:39 predicts a maximal oxygen update of 43 mls/kg/min. Perhaps more important than the science is the fact that this figure can be used to see where you stand on the running ladder (note – an average untrained male adult would be expected to have a VO2 max of 45 mls/kg/min and world class male endurance athletes can be anywhere in the 80-90 mls/kg/min range). It also allows you to establish a training program for improvement although this is getting more into the realm of the roadmap and plan to move towards your potential.

Lactate Threshold

The Lactate Threshold (LT) pace is extremely important – scientific research over the years has revealed that the pace that you can achieve at your LT is the most important determinant in how successful you can be in distance running. Not only does it determine race performance but it is also critical to establish appropriate training intensities.

Your Current Runners Curriculum Vitae

Taken together, this information creates what I would term Your Current Runners Curriculum Vitae. It sets out your current race performance, your predicted capability over a range of other distances and also an appreciation of how you compare to other runners in your Age Group. You can also establish your current maximum oxygen uptake level (VO2 Max) and your lactate threshold pace which provide an accurate way to appreciate the type of training regime you need to employ to improve.

As mentioned, also understanding your heart rate and BMI would add extra dimensions to the picture and give more clues as to how far improvements can be made.

Once you fully understand your Current Runners CV you will be in an extremely strong position to not only appreciate your future potential but also put in place a proper set of running goals and crucially a training plan over the short, medium and long term to achieve them.

If you would like to understand more about your current fitness level please sign up to the Your Running Potential mailing list to receive regular updates. Kev will contact you directly to offer you a FREE Your Current Runners Curriculum Vitae. See here for a sample Your Current Runners Curriculum Vitae. Please note the minimum required info is as follows:

• Name
• Date of Birth
• Height
• Weight
• Gender
• A recent running PB over any of the following distances – 5k, 10k, Half Marathon, Full Marathon
• Heart Rate Max (optional)

If you have any questions please contact Kev Richardson direct at: kevin.richardson3910@hotmail.co.uk

The good news is that the very act of exercising has recently been shown to help beat the cravings. A study by Psychopharmacology found that regular smokers who cycled for 10 minutes at a moderate pace after abstaining for 15 hours didn’t desire cigarettes as much, mainly because the reward-processing center of their brains had already been triggered.

So you can kick start your bid to quit by going on a short jog. But what actually happens to your body when you quit and why do your fitness levels improve?

Firstly, you need to know that nicotine in tobacco smoke is responsible for increasing adrenaline production. Adrenaline is the “fight or flight” hormone, which increases a person’s heart rate, blood pressure and restricts blood flow to the heart muscle. It also increases glucose levels in the blood. When you inhale, these effects take place very quickly making you feel more energetic but soon die down.

Thankfully just 8 hours after taking your last puff, carbon monoxide levels are reduced by half. 24 hours after carbon monoxide is eliminated, and 2 days after nicotine is gone. This is when cravings can kick in. If you find it hard to go cold turkey then nicotine patches or gum can work, and e-cigarettes can be a potentially less harmful option for nicotine intake.

Smoking also causes a condition called Atherosclerosis, a narrowing of the arteries, which in turn affects circulation. As a smoker exercise is made doubly difficult because your lungs aren’t as effective at getting oxygen to your blood and your blood doesn’t transport oxygen as well. Carbon monoxide from cigarette smoke in the blood hinders the ability of red blood cells to carry oxygen.

These problems take slightly longer to resolve. 2-12 weeks after giving up, your circulation begins improving. After 3-9 months smoke-free, you’ll be coughing and wheezing less as your lung function increases by up to 10%. You can help speed up the process of arterial clearing by taking Taurine supplements as it has been shown to be single best amino acid to reverse the narrowing of the arteries.

The longer you quit the more you can increase your general fitness levels and the more you’ll be inclined to exercise: it’s a happy circle. Start today and, who knows, next year you might be running marathons or climbing mountains. Or just playing catch with your kid.

When watching your weight, you also have to plan the amounts of food you eat. It’s not just the quality, the quantity matters too. Everyone is different but as a rule, most people will lose weight if they eat or drink between 1,500 and 1,800 calories (kcal) a day.

Remember, this is not a crash diet. Weight loss should be slow and steady. Women tend to need fewer calories than men, so if you’re female, choose 1,500 calories (kcal). If you’re male, choose 1,800 calories (kcal).

How much is a portion?

One person’s idea of a normal portion is often quite different from someone else’s. If you’re having a larger amount, it could be a double or triple portion, so it would count as two or three. Five portions a day from the fruit and vegetable group is a minimum and you can aim for 6, 7, 8 or even more. They are low in calories and full of goodness. Any vegetables are fine, as are most fruits.

Can I indulge?

Nothing should be banned in a weight loss plan, but foods from the ‘high-fat/high-sugar foods and alcohol’ group provide a lot of calories with little else. Think of these as foods to be enjoyed occasionally, rather than as everyday necessities. Although there is a limit to the amount of foods in this group you can have each day, you could save this up over the week if you prefer – having none on one day and more on another. Many people find they eat differently at weekends or when eating out, so this way you can keep your indulgences ‘up your sleeve’ for those times when you really need them.

How to Create a Better Beard Grooming Routine

When you are growing your beard, you will need to be patient. For the first few days, your beard will be itchy, and you will notice beard-druff. When you are starting to grow your beard, make sure to know the shape of your face. This will help you find the beard that is best for you.

There are a few simple steps you can take each day to help your hair grow in evenly. Trimming your hair each day will help your hair grow in better. When you wash your hair, you will remove harmful particles and contaminants from your skin.

Lovely Beards has the Right Product for Your Beard

Lovely Beards has an excellent selection of organic beard oils in an array of scents. Their line of beard oils is known for conditioning, grooming, and taming facial hair. The products offered by Lovely Beards are perfect for any kind of beard, whether you have a Wooly Bully or Distinguished Gentleman.

Lovely Beards’ line of organic beard balm products features not only Jojoba Oil, but also other ingredients such as Grapeseed Oil, Hempseed Oil, and Beeswax. Lovely Beards balms and oils are safe for any type of facial hair and skin. Their beard balm is the best defence against the itch that comes when you first start growing your beard.

Lovely Beards has beard care products that contain top notch ingredients, including Jojoba Oil. Jojoba Oil is known for offering short and long-term benefits for your beard and facial hair. The products won’t break the bank, so your budgetary needs will be met.

1. Chocolate Peanut Butter Protein Pancakes

What could be a nicer treat than pancakes in the morning? Well, pancakes enthused with protein powder. Sweetened with oats, cocoa powder, egg whites, vanilla almond milk and applesauce; this is the perfect recipe for any chocolate lover that does not want to falter from their diet.

2. Oatmeal with fruit and nuts

The American Heart Association has promoted Oatmeal as a primary defender against cardiovascular diseases, as well as sugar problems surrounding diabetes. It fuels the body with energy while avoiding fat and sugars that will ruin any diet. Try this fruit and nut recipe for a beginner’s guide to combining oatmeal.

3. Non-fat/ Greek Yoghurt combos

A fun addition to any oatmeal or just delicious to simply eat on its own. Shane Griffin, a professional nutritionist, promotes Greek yoghurt as beneficial to our immune system, due to its amount of protein and probiotics. This will certainly give you enough amino acid in your body to keep you energised throughout the day.

4. Berry Blast Protein Shake

Fancy something smooth and creamy for breakfast without the fat? Look no further than the Berry Blast Protein Shake, a combination of juiced blueberries, raspberries, vanilla whey protein and water. Averaging out at only 216 calories, this drink is perfect alongside your morning run.

5. Cheese and Veg Omelette

This healthy omelette practically begs to be eaten by health enthusiasts. Weighing in at only 275 calories, it helps you start your day with a number of vegetables, including mushrooms and tomatoes, which are rich in protein, vitamin A and C. Have it plain to reduce your calorie intake, or try it with cheese or bacon for a weekend treat!

6. Cheesy Scrambled Eggs

Get your skillet skills on and try this fun recipe to impress your friends and relatives. This breakfast full of vegetables, protein and creamy tastes made to ensure your taste buds tingle!

7. Healthy Granola Parfait

A gorgeous combination of granola, dark chocolate, Greek yoghurt and berries, you will love how simple and quick this is to make, while at the same time admire how gorgeous the finished breakfast looks in its glass!

8. Spinach and Mushroom Frittata

Similar to making a pancake or an omelette, a Spinach and Mushroom Frittata is a 10-minute meal which will leave your taste buds begging for more Spanish cuisine. Packed with 26 grammes of protein, this meal is bound to get your day off to an energetic start!

9. Turkey Sausage Muffins

If you have a busy week ahead of you, you may need a meal that can be stored and heated up at a later date. Microwavable meals are fine, but the chances are that you’re looking for something to provide protein and vitamins to sustain you throughout the day. Make muffins over the weekend, and they will last for as long as you need them.

10. Baked Eggs in Avocado Shells

Are you ready for a heavy dose of omega-3 and protein in your breakfast? This healthy recipe begs for experimentation, whether by placing chives inside the avocados or even playing with fresh herbs. This is a recipe perfect for the budding cook.