Tips On A Healthier Breakfast by Coach Tony

Hey Familia,

Coach Tony here with a few thoughts on one of my favorite meals of the day – breakfast. One of the things that I love is starting the day off on a strong meal. Personally, that means having a hearty feeding that also happens to be healthy and tasty. That helps to fuel me for the day and leaves me feeling light and strong. That being said, it is not so easy doing that consistently with work and life. In a time where convenience and novelty dictates the majority of our decisions, we need to keep our eyes on the bigger picture. With US adult obesity rates consistently rising since 1990, rates range from as “low” as 20% to as high as 35.9% in 2014. New York, by the way, ranks 39th with an adult obesity rate of 27%. Guys, this isn’t about doing the healthy things because we want to – we have to.

Benefits Of A Healthy Breakfast

Having breakfast is always a personal choice, but let me be clear about the benefits. Those that have breakfast consistently also usually notice:
  • Less body fat
  • Less chronic, non-communicable disease
  • Improved learning/retention
  • Improved mood
  • Better food choices later in the day
  • Improved energy
  • Muscle preservation
  • Increased strength
  • Lower cholesterol
  • Improved bowel movements
  • Balanced blood sugars

How To Construct The Perfect Breakfast

Now that we’re all on the same page about the benefits, let us now clear up what a better breakfast looks like. Under ideal circumstances, breakfast should be made up of real, unprocessed foods that are protein dense, varied vegetables, and whole grains such as oats, millet, quinoa, amaranth, sprouted grains, etc.

When The Real World Hits

We all know the real world doesn’t always allow for the perfect breakfast. That’s when the donuts, pastries, fast food, frozen meals, and other polluted calories take over. Now, let me be perfectly honest – I love the way all these things taste. They’re delicious! But what I hate with a burning passion of a thousand suns is how I feel afterwards. The super sugary, factory made, nutritionless, processed crap sold for cheaper than a carton of eggs and “cooked” faster than it takes for you to send an email offers no real substance.  Feeling heavy, slow, bloated, and irritable makes just daily living activities uncomfortable. Add in a workout and holy crap am I hurting! In my world, I value strength and resilience. I’ll be damned if anything compromises that, even my own choices.

Tips For You

We now know that eating breakfast is good for you. We also now have a better understanding of what types of food to avoid. Let’s now get to what you can do right now. Include foods and meals you can have that can become routine. Here’s how I like to approach my morning feeding. Like meat? Go for quality such as uncured bacon, sausage made in the traditional way, and ham that looks like it came from an animal instead of square packaging. Like starch? Opt for english muffins instead of bagels, croissants, and rolls. Throw in plenty of veggies with your eggs. Make a quiche or frittata so you only have more feedings from cooking once. One great healthy meal is worthless if you only eat it once a year. Make it routine. It needs to become habit for you to reap the benefits. Once breakfast is second nature, then you can start playing around. Does it have enough protein? What vegetables are in it? Are these whole grains? Is this food real, unprocessed and made with love?

With the knowledge of why we need to eat a healthy breakfast, what categorizes as healthy, and well as some guidelines to follow – you should now be well on your way to having a better start to each and every day.

Until next time Familia.


Coach Tony

How to Fire Up Your Metabolism For the Rest of the Day Before 7 am

On a freezing cold weekday morning at 6:15am, many New Yorkers lay nestled in their beds, not daring to venture outside, at least until the sun comes up. At that same time on 14th street, 8 people dressed in workout clothes stand on a bright green indoor turf. Before them stands Kelvin Gary, who begins to explain the plan for their upcoming express 45-minute workout, “Cardio Strength”. For first-timers, this workout may appear both contradictory and easy. How do you combine cardio and strength? Aren’t they considered opposite? Doesn’t a workout need to be at least 1 hour to be worthwhile? These are only a few of the millions of fitness myths that exist today. Contrary to most thinking, the cardio does not need to involve some sort of stationary equipment, like an elliptical, or to be performed for hours at a time. Along the same lines, strength training does not require one to lift an insane amount of weight like a football player. In fact, these two forms of exercise can be combined, and in turn provide a complete, efficient, and effective workout.

One of the founders of Cardio Strength, Robert dos Remedios, CSCS, informally known as “Coach Dos”, claims that Cardio Strength training gives you the biggest bang for your buck. There are a few different ways to compose workouts, but the main premise lies behind performing exercises at a high intensity, while having minimal to no rest. This format keeps your body guessing, and creates a lot of metabolic disturbance which forces it to continually adapt.
Cardio Strength training can increase your fitness and conditioning while decreasing fat loss and increasing your VO2 max. In turn, this creates the “after-burn” effect, where your body continues to burn calories at an elevated rate even after your workout is over. Oh, and the cherry on top? If you’re short on time, you can still reap the benefits from Cardio Strength training in as little as 10 minutes.

Like most things which promise amazing life changing results, this sounds almost too good to be true. Guess what? It isn’t! The only catch is that this kind of a workout is hard. Really hard. It’s short and intense, but you need to earn the “afterburn,” so to speak. Bottom line: if you’re considering implementing Cardio Strength into your regime, be mentally prepared to push your limits.

So, if you’re short on time and want to get a head start on your day, come check out our newest class, Cardio Strength, offered on Tuesday and Thursday mornings at 6:15am-7am, taught by our owner and head coach, Kelvin Gary. While you may look at him with dreary eyes beforehand, we can promise that afterwards you’ll walk out with an elevated metabolism, feeling energized, and ready to tackle the day!

To sign up for Cardio Strength, visit our class schedule signup, call the front desk at 646-684-4912, or shoot us an email at