Healthy Breakfast Recipe - Egg White Omelete

Here's a healthy breakfast recipe from the 30 Day Rapid Fat Loss Workbook. I've gotten lots of positive feedback from the Challengers so far on the meal planning section, so I thought I'd post up one of the recipes on the blog. Enjoy!

Egg-White Omelet With Vegetable-Cheddar Filling

3 large egg whites
1 teaspoon water
2 teaspoons chopped fresh dill (optional)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup loosely packed thinly sliced fresh spinach
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese
Vegetable cooking spray

1. Whisk egg whites, water, dill (if using), salt, and pepper together in a medium bowl until soft peaks form. Toss spinach, tomato, and cheddar together in a small bowl.

2. Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom.

3. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.

134 kcals, 15 g protein, 14g carbs, 2 g fat

5 Minute Ab Blast

New and challenging ab workouts are always a hit in our group personal training and fitness boot camp classes ... here's a sample ab workout that hits all areas of your midsection (and only takes about 5 minutes):



So again, to complete this ab workout, you would:

• Perform 15 crunches


• Follow the crunches with 15 bicycle crunches


• Follow the bicycle crunches with 15 leg drops on each side (the key with the leg drops is to keep your lower back flat on the ground at all times)


• Rest approximately 30 seconds and repeat that sequence two more times for a total of three sets of each exercise

Remember, train hard and train smart! Talk to you next time

Forest

P.S. This is an ab circuit from the intermediate level 30 Day Rapid Fat Loss Challenge Workout. For more details about this 30 Day Fat Loss challenge that I'm doing over on my Fitness Monster blog (and for a chance to get in totally free), click here: The 30 Day Rapid Fat Loss Challenge

Who Trains With Kettlebells?

Wondering if kettlebell training is right for you?

Here's a fantastic video from a recent Russian Kettlebell Challenge certification that showcases the amazing variety of folks that train with and benefit from kettlebells:

So if you've been having reservations about starting up your kettlebell training ... no more excuses! Set up a free introductory session with Forest Vance, RKC, one of Sacramento's premier kettlebell instructors by calling today at (916) 273 9366 or by clicking here and leaving a message.