Don’t blow your workout goals at the dinner table _ the wichita eagle

Kera Harrod will put hundreds of people through workouts this summer. Avocado egg and oil hair treatment They’ll run, they’ll lift, they’ll stretch, they’ll sweat. Vegemite avocado and egg But they won’t lose weight – at least not as much as they want – if they don’t follow Harrod’s advice to eat right.

“They come in and work out, that’s usually not their problem,” said Harrod, a fitness instructor for the YMCA.

Avocado and egg dinner “It’s what they do at home that’s trouble, or what they do over the weekend.”

The advice applies whether your exercise consists of going to the gym, bicycling, walking, swimming, gardening or any other physical activity. Avocado and scrambled egg recipes While all can improve strength, flexibility and cardiovascular health, you won’t lose weight unless you consume fewer calories than you expend. Avocado and egg yolk hair mask And you won’t have the energy to exercise unless you eat a balanced diet.

The flip side is that a good diet combined with exercise can accelerate weight loss, letting you push your body even harder and achieve more fitness goals in a happy cycle.

Harrod went to Butler Community College on a tennis scholarship and eventually earned a degree in kinesiology and sports medicine from Wichita State University. Avocado egg boat recipe She splits her time between the Y’s in El Dorado and Andover, leading individual and group fitness sessions.

“I love what I do,” she said. Baked egg and avocado “I work with kids, I work with obese clients, I work with people who’ve come out of surgery. Egg and avocado recipes for breakfast I just like the variety.”

She also loves to cook, a skill she first learned from her mother. Poached egg and avocado on toast She enjoys trying to find lower-calorie and low-fat substitutes for certain ingredients – applesauce for sugar and plain Greek yogurt for sour cream or mayonnaise are two favorites – as well as re-creating popular restaurant items such as Bonefish Grill’s Bang Bang Shrimp Tacos in a healthier form.

For clients whose main goal is weight loss, Harrod starts with some comforting advice: “Don’t stop eating what you enjoy, but look at how much you’re eating, and how often.”

Some people, for instance, starve themselves all day, lowering their energy level in the process, then consume an entire day’s quota of calories or more in a late-night meal, when there’s no chance to burn them off. Avocado and egg hair treatment Harrod would have people stand that approach on its head, eating their biggest meal of the day for breakfast and smallest for dinner. Avocado and egg sandwich recipes Realizing that sitting down for breakfast is difficult given some people’s schedules, she’s a big fan of breakfast casseroles, which can be made in advance, portioned out and reheated as needed.

Harrod said she usually makes at least six servings of any recipe she prepares, giving her nearly a week’s worth of ready-to-eat meals. Avocado and egg breakfast recipes For clients who want to follow suit, she suggests packing a fresh vegetable, a carbohydrate such as rice or pasta, and six ounces of meat for each meal. Avocado egg yolk honey hair mask It’s all part of getting the most out of your exercise by watching what you put in your body. Baked avocado with egg in the middle Genesis

Kathryn Thurber, a yoga and group exercise instructor at Genesis Health Club, also preaches the importance of eating breakfast – and not just a slice of toast with coffee.

“Any sort of protein for breakfast first thing in the morning, after drinking a little cold water, is the best thing you can do for yourself,” said Thurber, who also manages the All American Dave restaurant inside Genesis’ Rock Road location.

Thurber is a fan of eggs at any time of day. Avocado and egg sandwich healthy She keeps a stash of hard-cooked ones handy for protein-filled snacks or meals, and counts egg white scrambles among her go-to quick meals to fix. Salad with avocado and egg That’s not as bland as it sounds, since she sautes some garlic and spinach, scrambles them with the egg and sprinkles a little mozzarella cheese over all. Avocado and egg calories “Throw in a little sea salt and Cholula (hot sauce) and you’re ready to go,” she said.

The best way to avoid that empty feeling between meals: Drink water, and lots of it. Egg in avocado recipe pinterest Thurber challenges the people who take her classes to drink a gallon of water a day.

“Something I’ve gathered in my history, no one can be perfect,” she said. Egg and avocado toast “I love Freddy’s (Frozen Custard and Steakburgers). Egg and avocado for breakfast But instead of having the largest shake and a big basket of fries, get the mini and quench your thirst for that.”