Foam Rolling, Healthy Egg-less Breakfast & Getting Sh*t Done


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Ever seen one of these babies in the gym and been like "what the heck is that?"

Before I knew what foam rolling was, I thought these things were for old people or people with injuries. Now, I have my own at my house & try to foam roll every morning after coffee to get my day started loose & fresh. 

Besides reducing soreness & basically getting a massage for free, foam rolling is great to release muscle tension and increase mobility. Relieving tight muscles naturally gives you more range of motion in exercises as well as everyday movements, and increased mobility impacts not only things like your squat depth & deadlift, but also your long-term physical fitness. (Think: hunched over old lady or slow, limping old man.)

If you don't know how to foam roll, or do know how but just want some extra tips, check out this great list of foam rolling exercises by It lays out 10+ ways to foam roll with pictures & simple instructions!



I shared this breakfast pic on instagram this week & got a lot of great feedback so I wanted to share it with you here, too! Things I love about this english muffin, cheesy sausage + baked apple meal are:

  • it's high protein (from the sausage + cheese)
  • it's quick & easy to make
  • it's not boring eggs!

(Don't get me wrong, I LOVE eggs in the morning, but not every morning, and most "healthy" breakfasts include some form of eggs, so I'm excited when I can make a protein-packed breakfast without them from time to time!)

Here's what I did:

1. Toast an English muffin (These are the "Light" ones by Thomas) & then spray with butter & sprinkle with salt. 

2. Slice up as much of an apple as you want, sprinkle with cinnamon, pumpkin pie spice, nutmeg or spice of your choice & toast/bake for about 5 minutes. 

3. Mix a serving of turkey breakfast sausage (this is Jennie O lean turkey sausage) w/ 1 serving of cheese (I used fat free cheddar), sprinkle in seasonings of your choice (salt, pepper, Tony's) & form into patties to grill.

TIPS: prepare the sausage first & let that be cooking while you slice the apples & prepare your english muffin! I use a toaster oven to toast the apples at the same time as my muffin and everything is ready in under 10 minutes!



Speaking of thinking... quit. 

Quit thinking about it so much & just do it. Quit trying to get motivated or think of a reason to go (or not to go) and just go.

It is so easy to talk yourself out of working out or talk yourself into having that brownie after dinner instead of just brushing your teeth and getting in bed. TRUST ME- it's no different for me either!

The difference is, I don't think about it every single day. I just go. I just do it. 

And you can learn to do that, too, if only you quit thinking so much! Quit thinking about what you're going to do, how hard it's going to be, how hot it is, and just GO. 

Looking for an easy to follow routine with NO thinking about what to do?! Check out my online & in-app training plan here!