How I Accidentally Ate Less for Breakfast, But Was Still Satisfied!

Weird, right? How could I accidentally eat less for breakfast? Didn’t I take what I was going to eat out of the refrigerator, make the food, and eat it?

Yep, I did. But, after breakfast Sunday, I looked into the cast iron skillet, and said, “Hey B, are you still hungry?”

My partner replied, “No, I’m good!” I said, “Yeah, me too, weird. Did you know we just ate half the amount we normally do for breakfast, and I used the same amount of food I usually do?”

“No, I had no idea! You should blog about it.”

Of course, when your smart, awesome partner has an idea like that you listen.

So, how did this happen?

Here is a picture of my “usual” breakfast (mixed vegetables and meat, on greens with eggs, fruit, sourdough toast with butter, and cold brew coffee):


Here is what I made to accidentally eat half of my “usual” (mixed vegetables and meat frittata on greens, fruit, sourdough toast with butter, and cold brew coffee):


I used the exact same amount of ingredients that I usually do to prepare breakfast. The only difference was that I used one extra egg in the frittata to make sure it fluffed up properly. This is how much food was left after we were done eating:


Basically, we accidentally ate half the amount of food that we normally do because it was prepared in a different way. Interesting.

ACTION STEP: What is one way that you can change a “usual” item into something that will serve your goals better? How can you make it just a little bit better? Here are some examples:

  • sourdough bread instead of white bread
  • cappuccino with cinnamon instead of frappaccino (that will save you around 400 calories alone!)
  • add one more serving of vegetables to your dinner plate than usual
  • drink one glass of water before each meal
  • put utensils down between bites of food, chew more than usual
  • club soda with a orange slice instead of orange soda
  • turn off all electronics one hour before bed
  • unsweetened almond milk instead of sweetened almond milk
  • homemade “healthy” cookies instead of the store bought version
  • eat on a smaller plate than usual
  • use half the amount of cheese in your grilled cheese sandwich
  • oats instead of cereal
  • you get the idea…

Can you think of some others? Feel free to share how you would improve your “usual” to better serve your goals!



The Three “I’s” of Exercise!

The other day I got to thinking:

  • what are the key elements of an effective workout?
  • how can I make sure my clients do these things every time they exercise?
  • how can I make this simple?

I’ve decided that it can be boiled down to the three I’s.

Running Intensity


Now, I’m not talking about working out so hard that you puke every time you show up. In fact, I hope that never happens to you.

What I mean is I want your workout to be difficult. I want it to challenge you to get better each day. And, I hope you want the same thing for yourself.

Here are some ways that I judge if my clients are lifting with intensity:

  • they’re out of breath
  • the weight their lifting is very difficult (if it’s an appropriate amount, they usually have only one or two reps left in the tank by the end of the set)
  • they need to take a break to recover between sets
  • they tell me it’s difficult
  • they tell me it’s “burning” or they feel “jello-y”
  • they’re sweating
  • they need water
  • they’re focused

Do you experience these things while you workout? YAY if you do, you’re on the right track!


Think about this one, a lot. When you show up for your workout, do you have thoughts like: “Let’s get this over with.” “How can I get this done as fast as possible?” “I’ll just skip exercise X, Y, or Z today, it’s not a big deal.” Or even, “I’ll just go tomorrow.” Then you never do.

Instead, ask yourself, “What is my intention today?” Basically, what is your plan?

Some prompts you can use to help you figure this out are:

  • what do I want to accomplish by showing up today?
  • why am I here?
  • what are my short and long term goals?
  • how will what I’m doing today get me closer to those goals?
  • how will this improve my life?

Let’s take this one even further. I often tell my clients to lift with intention.

What does that mean?

When you’re lifting weights, running, horseback riding, surfing, or whatever, do it with intention.

I see a lot of people lifting weights that seem to just be going through the motions (lack intensity). Maybe they’re looking around a bunch, lifting such light weight that no focus is required, they’re walking around aimlessly, or maybe they just have no idea what to do.

Instead, focus on each rep. Make each rep count. Lift with a purpose.

This will breath life into your movement, and help you focus on what’s important right now instead of “just getting through it.”



Yep, you need to be smart about what you’re doing. Often times, I’ll see people doing the same types of lifts, or gravitating toward certain workouts. That’s fine, but we usually do the things we’re good at, and tend to avoid things we need practice at.

I get it, I LOVE lifting back exercises. I could do those all day, but I won’t because I know that’s not smart training.

If we do the same things too often, and tend to neglect other areas, we’re doing ourselves a disservice. We could even be creating imbalances in our bodies that could lead to bigger problems down the road.

Are you not sure how to write yourself a well rounded, intelligent program?

Hire a coach! You hire an accountant to do your taxes, a lawyer to take care of legal needs, etc. Why not hire a fitness coach to create a well rounded program for you, then help guide you through it?

Another way to think about exercising with intelligence is to be smart about the amount of activity you need for your goals.

Are you doing seven really intense workouts a week that allow little to no recovery? Not intelligent.

Are you looking for a workout that helps balance your mind and relieve stress, yet you rush through it and skip meditation? Not intelligent.

Are you eating poorly or skipping sleep? Not intelligent.

Are you only exercising one hour a week and expect to lose five pounds this month? Not intelligent.

ACTION STEP: What is one thing you can do this week to make your workouts better? Add intensity? Find a way to incorporate focus and intention? Be more intelligent with your activity? Let me know in the comments!

In general, without knowing your goals, I suggest getting a minimum of five smart, intense, well intentioned hours of exercise a week.

How to Choose a Breakfast to Fit Your Goals!

Before I start this post, I just want y’all to know that I don’t think any of the foods in the photos are “bad”. Everything pictured is currently in my house, so obviously, this post is about what the title says. How to choose a breakfast to fit your goals!

Below are two breakfast options, let’s break these down a bit.


  • two pieces of turkey bacon
  • 1/2 cup broccoli
  • 1/2 cup cauliflower
  • 1/4 cup sauerkraut
  • chives garnish
  • two scrambled eggs
  • 1 tsp of coconut oil
  • salt and pepper
  • homemade bread with pat of butter
  • half an apple
  • 3/4 cup Udi’s Gluten Free Vanilla Granola
  • 1 tbsp hemp seeds
  • 8oz glass of unsweetened almond milk
  • half an apple
Approximate calories: 450 Approximate calories: 550
Protein: 23g Protein: 16g
Carbohydrates: 34g Carbohydrates: 76g
Fat: 24g Fat: 25g
Fiber: 7g Fiber: 10g
Sugar: 18g Sugar: 36g
  • high in protein
  • filling
  • low in sugar
  • good protein/fat/carbohydrate ratios
  • contains vegetables
  • lots of flavor
  • contains probiotic (sauerkraut)
  • looks fancy! 🙂
  • prepared quickly
  • easy to make
  • good source of vegan protein
  • lots of flavor
  • can’t really mess it up (over cook it)
  • takes longer to make
  • requires more ingredients
  • could over cook it
  • high in calories/low in satisfaction (fullness)
  • small portion
  • easy to overeat this type of food
  • lacks vegetables
  • could make you hungry faster
  • high in sugar

So which one to choose? It depends on your goals!

For fat loss goals: OPTION 1 is the way to go.

For weight gain goals/endurance athletes (like triathletes): OPTION 2 is the way to go. Heck, if you’re trying to gain weight or are an endurance athlete, you may need to eat both options in one sitting.

Looking at the calories, macro-nutrients, and pros and cons list, which breakfast would you pick?

ACTION STEP: look at your breakfast plate this week. Are your choices in line with your goals? Why or why not? If they are, WOOHOO! High five time! If they’re not, what’s one thing you can do tomorrow to get one step closer to a breakfast that’s more goal appropriate?