The Kind Tribe

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The Kind Tribe

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Breakfast of Champions

Personal Trainer Jess Katz is back and dishing up some of her top breakfast dos and don'ts. Plus some healthy ideas that she eats every day. Sorry refined carbs, you're sitting this one out.


Good morning?  How about great morning.  The Kind Tribe is here to help you start your day sunny side up with a hearty serving of all things breakfast.  We know that doing things like creating morning rituals, having high amounts of fun and being consistently awesome can work up an appetite.  So with that in mind, we’ve got Personal Trainer, super friend and motivating human being Jess Katz back to whip up some tips on what rocket fuels to pick for breakfast, what energy black holes to steer clear of and some meal ideas that you can try for yourself. Pick up a fork, and we’ll pick up where we left off last time.  Breakfast is served y’all.

Hey there Tribe! I’m back and here to talk about all things brekky!

So, last time I checked in with you all, I spoke about morning rituals.  By now I’m sure you are all in full swing of your own morning routines.  Am I right!?  And, how amazing does it feel?  Pretty amazing, I know!

Well, I’m about to take things a little bit deeper… One of my morning rituals is to have a healthy and satisfying breakfast.  But what exactly does that even mean, you ask?  I am going to share with you the dos and don’ts of brekky.

Breakfast is the most important meal of the day in my opinion, because it starts your day off on either the right or wrong foot. First, lets talk about what we should have in our first meal…

Having a serving of protein in the morning will help with:

  • Keep you full and satisfied for longer
  • Improve mood
  • Help improve muscle mass (building lean muscle and dropping body fat)
  • Help stabilise blood sugar
  • Improve brain function


  • Help the body utilise vitamins such as: vitamin K, A,D, E
  • Regulates hormones
  • Slow down the absorption of nutrients so the body is working and keeps us fuller for longer
  • Strengthen bones
  • Improve organ functions

Ok, now that we know the benefits, the question of, “What do we eat??” still lingers.  Soooo, here are some great options that I enjoy everyday:

  • Eggs with sautéed vegetables ( I sauté mushrooms, zucchini, capsicum, onion, carrot in a pan with coconut oil.)
  • Protein smoothie with any nut butter (peanut, almond, cashew..) and coconut or almond milk
  • Salmon scramble: 2 eggs and salmon scrambled together in a pan with some broccolini or asparagus; sprinkled with some chili salt and pepper
  • Steak fillet marinated in garlic or ginger with a side of avocado
  • Egg whites sprinkled with cinnamon and pumpkin spice topped with peanut butter and berries.  Give it a try, this one melts my heart!  (Jess, feel free to make this for us anytime.  Swoon.)

Now that we know what we should be eating first thing, here is what we shouldn’t:

Why? Because, when you wake up from a fasted state:

  • Your body is burning fat as its source of fuel
  • When we eat foods high in carbs, the body starts burning the carbs, instead of fat AND raises blood sugar levels.  So to try and bring them back down our body will actually spike our insulin levels, drawing the insulin into our cells.  This leads to our body craving sugar 2-3 hours later and feeling tired; and then this cycle just continues all day!

Stuff to avoid first thing in the morning:

  • Muesli
  • Most fruits (berries are an exception from time to time)
  • Toast
  • Oats

But you LOVE these foods, right?  So, when can you enjoy them!?  Post workout! Refill those hardworking muscles 🙂

Hope you all enjoyed my food for thought.  Yes, pun intended.  (Editor does a fist pump now.)

Please feel free to email me if you have questions or would like to discuss meal ideas, and/or training further!

jess1About Jess (Vixen Personal Training):
She is all about living a life that is sustainable, and long term. Balance hasn’t always been the easiest thing to find, but through her fitness (and life) journey, she keeps finding it every day. Her dream is to help others find this in their lives; through fitness, mindfulness, and learning from mistakes (because after all, everyone makes them, why not use them in a good way, right?)
Find Jess on Facebook and Instagram

Contributor Credit: Jess Katz,


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Written by Lauren

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