34 Tasty, Simple, and Quick Breakfast Ideas

 
 
 
 
 
According to the latest Tracking Nutrition Trends report, almost 40% of Canadians skip breakfast. Eating a healthy breakfast has been associated with:
– Lower prevalence of overweight and obesity and reduced weight gain over time
– Improved appetite control which contributes to better choices made throughout the day
– Better intake of nutrients including calcium, vitamin D, potassium and fibre
– Improved energy
– Breaking the fasted state, which in turn reduces fat storage and muscle breakdown (having lean muscle is important for our metabolism and for weight loss)
It’s also important to have a balanced breakfast with healthy sources of protein (especially important for weight loss), carbs, and fats.
Having said all that, many people still do not eat breakfast for various reasons (lack of time, disinterest, lack of habit, lack of hunger, etc.). Time is a big barrier to breakfast eating; most breakfasts are made in 5 minutes or less. Therefore I have put together 34 tasty breakfast ideas, simple make-ahead options and quick grab n’ go breakfasts:

  1. Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavourful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack ’em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

  1. Peanut Butter Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

  1. Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

  1. Fruit and Yogurt Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options. (Try stone fruit salad for summer, and opt for apples come fall).

  1. Breakfast Burrito

Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting.

  1. Healthy Morning Glory Muffins

An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

  1. Breakfast Quinoa Bites

Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

  1. Fruit and Yogurt Smoothie

Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek (or regular) yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

  1. Leftovers n’ Egg

Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

  1. Fruity Breakfast Quinoa

Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

  1. Zucchini Bread Oatmeal

Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

  1. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

  1. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!

  1. Pumpkin Oatmeal Bowl

A heaping dollop of pumpkin puree is a great way to squeeze in anextra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.

  1. Ricotta and Tomato Breakfast Sandwich

Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

  1. Zucchini Muffins

Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

  1. Peanut Butter, Banana, and Oatmeal Breakfast Cookies

Cookies for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

  1. Waffle PBJ-Wich

Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

  1. Savory Oatmeal With an Egg

Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

  1. Overnight Oats

This is the ultimate lazy-person breakfast. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.

  1. Egg and Cheese Cups

Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

  1. Homemade Instant Oatmeal

For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

  1. Frozen Nutty Banana

Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter—our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

  1. Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

  1. Chocolate-Banana Breakfast Quinoa

Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

  1. Fruit Soup

There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with 1 cup milk of choice. Keep chilled until ready to enjoy.

  1. Apple Surprise

This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

  1. PBB&C

Say what? A PBB&C is a great twist on the classic PB&J—peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

  1. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

  1. Strawberry-Banana Quinoa Muffins

By this point, I think the Greatist team believes quinoa makesanything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat).

  1. Pumpkin and Granola Parfait

This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

  1. Whole-Wheat Banana Blueberry Flax Muffins

At 200 calories each, these hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber andomega-3 fatty acids. Mashed bananas (one of our favorite healthy baking subsitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.

  1. Egg Muffins

Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Zap it for a few seconds in the microwave before serving.

  1. Lemon Poppy Seed Protein Squares

Here’s a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. Vanilla extract, lemon zest, and (of course) make up the rest of the fresh flavor. The best part? One bar comes in at about 54 calories and six grams of protein—much better than any muffin we’ve seen on the shelves lately. Looking for more? Check out what health’s top experts eat for breakfast.
Resources:
1) Canadian Foundation for Dietetic Research. Tracking Nutrition Trends 2013. Available from: http://www.cfdr.ca/Sharing/Tracking-Nutrition-Trends-%28TNT%29.aspx
2) Dietitians of Canada. Are adults who skip breakfast more likely to be overweight or obese than adults who eat breakfast?
In: Practice-based Evidence in Nutrition [PEN]. 2010 February 1 [cited 2014 Jul 25]. Available from: http://www.pennutrition.com/KnowledgePathway.aspx?kpid=15329&pqcatid=144&pqid=8655.
3) Pereira MA et al. Breakfast frequency and quality may affect glycemia and appetite in adults and children. J Nutr. 2011;141:163S-168S.
4) Barr SI, DiFrancesco L. Consumption of breakfast and the type of breakfast consumed are positively associated with nutrient intakes and adequacy of Canadian adults. J Nutr. 2013;143:86-92.
 
Felicia Newell, BScAHN, MScAHN(c), RD(c)
Official NEM Nutritionist
For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways. Felicia has recently published a paper in the Canadian Journal of Public Health titled, ‘Is the Minimum Enough: Affordability of a Nutritious Diet for Minimum Wage Earners in Nova Scotia’.
Facebook page: https://www.facebook.com/FeliciaNewellNutrition
Instagram: @felicianewellnutrition

NEM Group Spotlight: Regina, Saskatchewan, Canada

In November 2014, Katherine Clubb created the NEM Regina Saskatchewan Canada Group. Motivated by her 130lbs weight loss, she decided to create a community of moms who can find support, advice and positivity. You can join her online private FB community HERE.

1)When did you become a NEM?  I have been a NEM for the last 5+ years now since starting my own personal transformation after the birth of my son in 2008. I’ve lost 130lbs in total, from a starting and heaviest weight of 300lbs. I joined the NEM Group over a year ago now.
 

2) What inspired me to start a group?  I wanted to help other mom’s reach their fitness goals while at the same time meeting new mom’s and making new friends. We live in Regina Saskatchewan Canada, where the NEM movement isn’t as strong as in the US, but we still have a great group of dedicated ladies. We get snow and very cold weather for a good part of the year with some nicer months over the summer. Regina is the capital of Saskatchewan, we’re in the middle of the Prairie Provinces and in the middle of Canada. We are a cultural and commercial centre for southern Saskatchewan.

3) What has been your most rewarding experience as a group leader? Seeing the ladies show up every meet, dedicated to work out. Being their motivator and go-to to help them reach their fitness goals.
 

4) What kind of workouts do you do? ALL kinds! I make up a new workout routine every week and we work out for about 40-45 min!


5) How has becoming a leader changed your life? It’s helped me to tap into some goals and dreams I’ve had for awhile. I love the feeling of helping the ladies in my group! I love the motivation they give to each other and all the support that has come about it. It’s a great group of ladies to lead with some great friendships being made. I try to motivate and encourage the ladies as much as possible because I know the struggle of being overweight and losing weight and I understand them.

6) How has becoming a leader affected your family? It hasn’t really. They have been supportive from the beginning and my kids have always encouraged me and joined in with me while working out. So it hasn’t changed, other than they have the chance to meet new friends at the meet ups!
 

7) What is your favorite part of leading a group? Making the workouts! I LOVE planning the workouts for our weekly workout group! It’s fun and I get to incorporate so many new and different moves. Showing the group moves they may not have tried before, pushing them to their limits! Showing them that they don’t need a gym membership to get into shape! Being able to show them modifications for moves if needed and how to make things harder if they want to see more results or are advanced. I love the encouragement and support in my group! I love the sweet messages and compliments the ladies send me thanking me for supporting them, motivating them and being there for them. I honestly wish I would of had something like this when I was loosing weight. And so I am blessed to be able to provide this type of support to these ladies in their journeys for FREE!

Find your free location HERE.
regina

2016 Swimsuit Calendar Moms are….

This year we had an incredible group of ladies enter. Each year we receive applications from No Excuse Moms in May for our upcoming calendar. We include their stories, workouts, recipes, and compile a professional 26-page calendar filled with inspiration, motivation and No Excuses! Our calendar has been featured on Yahoo, Fox and Friends, HLN, Daily Mail, Dr. Oz and various local media stations, magazines and newspapers. All proceeds benefit our 501(c)(3) nonprofit. Please pre-order the 2016 Calendar HERE! It is forecasted to be ready for shipment by October 2015.
Next year’s calendar moms are as follows (in random order):
1. Kate Hardman
2. Miravone Dorough
3. Dynae Saba
4. Samantha Alexandar
5. Jessica Cordova
6. Belinda Centeno
7. Stephanie Navarro
8. Laura Gettman
9. Jasmyne Boyd
10. Barbara Clement
11. Therese Atwell
12. Jolynne Carlson
Their images were judged by an open No Excuse Mom panel. Good job to all who participated. You did an amazing job! We will not be sharing large file images of our calendar moms until the final calendar comes out in just a few months. Please pre-order your calendar here!
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This year’s calendar!

What is Orthorexia Nervosa, aka Extreme Clean Eating Disorder?

I want to take a moment to introduce a serious, but important topic – Orthorexia Nervosa, or otherwise known as ‘Extreme Clean Eating Disorder’. We all do our best to eat healthy, or ‘clean’, whatever it is we want to call it, but there is a point where the obsession can cause one to overly restrict their diet to a point when there are serious health implications.
More and more every day I see people posting and commenting on just how confusing this whole healthy lifestyle thing can be. The determination of what foods are healthy and which foods are bad for the human body seems to fluctuate with the tides. One month coffee is deemed healthy, the next it is bad for our health. The same can be said for a multitude of other foods and drinks. Despite the ever-wavering evidence for and against the benefits of some foods, the common factor has always been that eating healthy is good for all humans and animals. However, Dr. Steven Bratman termed the phrase orthorexia nervosa in 1997, claiming that the obsession with eating healthy can actually lead to poor overall health. People in this situation can be so scared of certain foods that they are restricting their diet to where they are not getting the nutrients they need. They are either restricting to too little calories overall and/or over-restricting certain foods or types of foods (both of which can lead to malnutrition), and/or they restrict themselves from social situations, which can also have negative health effects. This of course would be the extreme side of this. If someone doesn’t go out for with their friends for one night but instead stays in, eats healthy, and exercises, this doesn’t necessarily mean that they may have orthorexia nervosa. It’s about the obsession, and how much it is consistently impacting their health in a negative way. A very interesting and eye-opening interview with a psychologist and two registered dietitians on this topic can be listened to here.
The Dr. that coined the term orthorexia, was affected by a tragic case where a vegan blogger had died as a result of this disorder. Her heartbreaking story can be read about here. She had been diagnosed with anorexia, but resisted the diagnoses and help because she didn’t feel that it fit her situation. She didn’t fear about being fat or obsessed with being skinny; she was obsessed with eating healthy. This unfortunately ultimately led to her untimely death due to malnutrition.
This is why I at least want to start a conversation about this and make people aware – because it is a real thing, and it does happen, and I care about the lives of women. Again, I also understand how confusing the health and fitness world can be and I see the confusion in some of the questions and posts.
There are also people who support the uptake of these fears by society, and this can be equally damaging. I won’t point any fingers or name names, however a popular blogger who tends to shame others’ food decisions is discussed in the interview mentioned above. What I will say is that people shouldn’t be constantly scared that what they are putting in their bodies, and their families bodies, is toxic. This can be psychologically harmful. They should be informed and educated on how to read labels, how to choose more healthy, less process items, but not that everyday food items are toxic. It’s all about balance and people need to know that that.
Not everyone is going to agree with me and that’s OK. I get that not everyone has to agree on everything all of the time (what a boring world that would be). But I thought I would post this in the hopes that it would be eye opening to some. Some of you who, like me, sometimes feel ashamed at some of the food choices that you make. Also, I believe that it is important for this topic to me more aware of and understood. If you, or someone you know, please seek help from an eating disorders specialist. Since the time of Kate’s death, the concept of orthorexia has become much better known, and there is help out there.
Thanks for reading!
 
Felicia Newell, BScAHN, MScAHN(c), RD(c)
Official NEM Nutritionist
For the past several years, Felicia has been working at a university research centre with a focus on food security (Food Action Research Centre), and has taught university level nutrition courses. Her passion lies in working toward a future where everyone has access to enough affordable, healthy, safe and culturally appropriate food, that is produced, processed and distributed in socially, economically and ecologically sustainable ways. Felicia has recently published a paper in the Canadian Journal of Public Health titled, ‘Is the Minimum Enough: Affordability of a Nutritious Diet for Minimum Wage Earners in Nova Scotia’.
Facebook page: https://www.facebook.com/FeliciaNewellNutrition
Instagram: @felicianewellnutrition

No More Excuses 12-week Challenge

In 12 weeks our goal is to transform. In The No More Excuses Diet it takes 3 days to bust excuses, 3 weeks to develop habits and 3 months to transform. Will you see results sooner? Yes. But, if you want to make lasting change, break up achievable short-term goals into quarters. Just like in business, seasons and even a child’s growth, you cannot expect change to happen rapidly. This is not a quick fix. This is the beginning of a true lifestyle change. By July 2015 our goal is to be in a different place physically, mentally and spiritually. So start your engines! Let’s get started!
FAQs:
1. Do you need to sign up officially somewhere? NO. Just sign up to our newsletter as you will get updates, tips and advice weekly. Click here to sign up.
2. How do I get access to the downloadable calendars and charts? To learn how to create an Action calendar click here. For the blank calendar template (print 3) click here.  For the progress chart click here.
3. Do I need to follow all the ‘rules’? No, they are guidelines. Adjust to your capabilities.
4. Do I need The No More Excuses Diet Book to join? No, but it is highly recommended as it provides education about meal structuring and calorie/macronutrient calculations. It also has home workouts (with illustrations) and troubleshooting techniques. It is available wherever books are sold including Target, Barnes and Noble, Books a Million and Amazon (in ebook/hardback).
5. It’s past April 6th can I still join? You can join at ANY time. Get your calendars and progress charts ready, take a before selfie, start hashtagging #nomoreexcusesdiet and get started!
6. When does the 12 weeks end? June 28th! Our goal is to rock confidently in swimsuits on July 4th!
7. What are the Guidelines? SEE BELOW:

Challenge-Red-Swimsuits

newsletter
Please make sure you subscribe to our newsletter (it pops up when you enter the website). You can also hit ‘subscribe’ after clicking onto one of our current challenge newsletters including (please click):
Newsletter One
Newsletter Two
 

No More Excuses Campaign! (how to join!)

If you resolve RIGHT NOW to drop your excuses, you have already passed the first test in being part of the No More Excuses movement. Many of you have seen the powerful, uplifting and inspiring pictures streaming on Facebook recently and here’s your chance to tell your story in the same motivational voice. CLICK HERE for a DROPBOX of over a hundred images of No More Excuses Photos!
Directions:
1. Take a fun and powerful picture
2. Post it over THIS TEMPLATE. Here are the PSD and JPEG files
3. Bullet point your excuses, reasons and successes!
4. Include your name (over the url: www.noexcusemovement.org )
5. For all you photoshop savvy people here’s what you need to know:
Caption Font: Dirty Ego
Bullet point Font: Arial Narrow
Red Color: f62c25
Blue Color: 40a7bf
6. When you post please be encouraging and say words like,
“My reasons are bigger than my Excuses”
“If I can do it, so can you”
7. Hashtag #nomoreexcuses (and #mariakang if you want!) so we can keep tabs of your beautiful photos and possibly share also! And please don’t forget to include www.noexcusemovement.org so people can find more info about our various No Excuse groups and official book!
8. Lastly, send me an email of the jpeg pic titled you FIRST and LAST name at mariakangfitness@gmail.com so I can add to our official Dropbox of campaign images.
How to create a white background? Watch this simple photoshop tutorial HERE>
If you have any questions, please email us at mariakangfitness@gmail.com

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Barbie-Caulder

Breann-Glass

Kate-Cole

Katie-Myers

Liz-Rodriguez

2016 Fit Mom Swimsuit Calendar Application

01_front_coverWe highly recommend you purchase the 2014 Calendar for inspiration, motivation and what to expect: Click here to order.

2016 No Excuse Mom Swimsuit Calendar
The Fit Mom Swimsuit calendar has been an annual international search for every day moms with inspirational stories and motivational tips to be healthy and fit. The calendar has been featured on various media outlets including Dr. Oz, Yahoo, Daily Mail, Fox and Friends and countless local stations! We are excited to announce our new search for our 2016 calendar and hope you will join us!
Who: Moms of every age and size. You must be a member of the online No Excuse Mom group.
What: 2015 Fit Mom Swimsuit Calendar! All proceeds benefit a 501(c)(3) nonprofit, Fitness without Borders and building No Excuse Mom groups. All participants will receive their copy for free.
Everyone will be featured on our website, www.noexcusemom.com, however, there will only be 24 moms featured in the calendar. The administrators will determine the top 50 to be voted on. Voting will take place on June 5th and will last just ONE day, so please be prepared. The voting process will be announced later.
Criteria for being a ‘featured female’ will be based upon:
20% Creativity. Please provide a high-quality, professional photo that captures your personality and creativity.
40% Fitness Level and Public Appeal. We want to see tasteful pictures of healthy moms of all sizes and shapes. We encourage ‘mommy marks’ i.e. stretchmarks, excess skin, varicose veins, scars, etc. We want to show the world what being a ‘real mom’ who takes care of her health looks like!

10% Participation.
We believe in the importance of serving others in this process to bettering yourself. We take note of those who are highly involved in helping others as a No Excuse Mom member, ambassador, group workout leader or group workout participant.
30% Personal Story. Please share your personal story on how your journey to becoming a fit mom. Be deep and personal. Provide tips and inspiration. (500 word count max)
We would like you to submit TWO photos, one with your children and one without. Please do not ‘over-edit’ these photos. They must be natural-looking. You are welcome to pose however you want (including flexing).
A ‘before photo’ is not required but always recommended for you and for us! We will also have fitness/nutrition/time management tips and quotes (yours) throughout the calendar!
When: Start Date: Feb 1st
Last Day to Join: Feb 28th
Picture Submission Date: May 1st
Monthly Feature Voting Date: May 10th
Announcement of Monthly Features: May 12th
Why: We are challenging YOU to eat clean, exercise and transform yourself alongside hundreds of other moms to be part of our 2016 calendar! What better goal to focus on?
How: Follow the nutrition and fitness guidelines in Maria Kang’s “No Excuse Program” . The program will be published and sold at all local bookstores on March 10th. You can pre-order The No More Excuses Diet on any online retailer and receive a free 60-min Core Workout DVD and Recipe Booklet.
So, set your short term goals, plot your workouts, prepare your meals and make NO EXCUSES every day as you execute your plan. We suggest you create a visual poster board and put all 3 months on the calendar to keep you accountable. Perhaps put photos of your favorite featured moms from the 2014 and 2015 calendar and motivational quotes to keep you motivated.
FAQ’s:
1. What if I’m pregnant? Stay healthy and active and provide a picture by May 1st.
2. Do I need to be in a swimsuit? Yes. This is a fit mom swimsuit (any kind) calendar.

3. Do I pose with my children?
Highly Encouraged (good luck!) but not required.

4. Is there a submission form?
Yes. Please fill out before cut date on Feb 28th. Please send to: noexcusemoms@gmail.com

5. Who do I send my image to?
Please send to noexcusemoms@gmail.com

6. Does a professional photographer have to take my photo?
No, but it’s highly recommended. Investing in quality photos is a great motivator. You can find an inexpensive photographer in your area by using most online discount sites (groupon/living social)

7. Is there a criteria for the photos?
You can shoot either indoor or outdoor. Must submit a high quality image with a dpi of 300 resolution. You can choose to wear heels, one piece or two piece – but no workout clothes. We encourage you to purchase the 2015 Fit Mom Swimsuit Calendar to see the diverse photos used (and be inspired of course!) You can order on our website, www.noexcusemom.com
8. Can I submit photos earlier? Yes!
9. How much weight can I realistically lose in 3 months? Weight loss is dependent on your weight. Typically, the heavier you are, the more you will lose. It is safe to say 1-2lbs/week is realistic, however, we recommend you don’t focus on the scale, especially in the first month. Use other scales of progress including body fat, clothes and measurements.
10. Can stepmoms enter? Yes.
11. Can fit moms who don’t have a ‘before’ photo join? Yes. We want to promote healthy, everyday role models and if you have always made health a priority then you should be celebrated!

12. Do I have to be part of a No Excuse workout group in my area?
No. But it is recommended. If there is none, consider creating one. Many of our local groups are initially starting online (since the weather is cold) and have created local Facebook pages for their groups. Please email your regional leader to get started as a group leader. You do NOT have to be part of a group when you submit your application, but if you are part of a group by the end of the challenge, please note that.
13. I was in the 2014 calendar, can I join again? Yes.
14.Will there be a cover model contest? Yes! Our cover will be a contest amongst our local NEM groups. The picture must be taken by a professional photographer and submitted by May 1st. A minimum of 4 mothers is required. The picture can be taken in studio or in natural/outside settings. If you will be submitting pictures, please email your regional for more tips on how to create a cover-worthy image. The cover will be chosen by the executive team. Download the application for the cover here: 2016 No Excuse Mom Swimsuit Cover Calendar Application
15. When do I have to submit my application? Feb 28th. There are no late exceptions. When you submit your final pictures in May, you will need to resubmit your application with additional information with photography release forms.
16. What does the Final Application on May 1st consist of?
Please make sure you send us in ONE email:
– Before and after pictures
– Application
– Photography release forms
Download Model (you) Release HERE: Model Release waiver
Download Photograher’s Release HERE:Photography Release waiver
17. When does the transformation challenge begin? NOW.
ARE YOU READY??? Please download your application 2016 No Excuse Mom Swimsuit Calendar Application and send to noexcusemoms@gmail.com
Here are some examples of last year’s winners!
Miss Jan
Miss Mar Miss-May_April-Kinzler

Do “the vanessa!” for a FREE year of workouts!

Our NEM National Fitness Pro, Vanessa Campos, has a gift for all No Excuse Moms. Someone kindly donated a years free of online classes and is gifting it to the lucky person who:
– performs “the vanessa workout” and uploads online
– hashtags #vcnfitness and #noexcusemom (on Facebook and Instagram)
– posts why she would like to win the following prizes:a free year of online classes, a signed (by Maria Kang 2015 Fit Mom Swimsuit Calendar and our brand new NEM car decal!
Join in on the fun! Last date to post your video is January 25th. Winner is announced February 1st!!!
“The Vanessa Workout”
1. Start in a standing position
2. Walk out into a plank
3. Perform one pushup
4. Tap shoulders 4 times
5. Drop to a superman
6. Perform a negative pushup
7. Walk back into standing position
8. Say, “I’m a No Excuse Mom!”
CLICK HERE FOR THE FULL VIDEO.
vcncontest

Happy New Year! More in 2015!

Happy New Year NEMs!

I’m so excited to be ringing in 2015 with all of you!  I’ve been your Recipe Blogger in 2014 and this year I’m taking on a bigger role with No Excuse Mom.  2015 is going to have more healthy recipes, different comfort foods with a healthy twice, and “How Tos” (such as hosting a healthy kids party, play dates and various events).

NEM jan Flyer - USE

For the month of January, we are launching a nation wide NEM Regional contest!

Here’s how it works:

  • Find out which region you are located in

  • Take a pic of you working out and be sure to post on our No Excuse Mom Facebook page with the following hashtags:

    • #NoExcuseMom

    • #NEM

    • #NEMRegion xx (enter your region number in the xx)

    • If you are a NEM Regional Leader, also hastag:  #noexcusemomleader

  • Contact your local NEM Regional or Local Leader for more info or if you have any questions

Once January is over, we’ll be reviewing all the posts by filtering on your hashtags to determine the following individuals for:

  • Best workout

  • Member with the MOST workouts

  • Great Member Story

  • Region with the most posts

So DON’T FORGET TO Hashtag the list above in your posts!  And YES!  There will be PRIZES!!!  YAY!!!  🙂

If you have a RECIPE that you’d LOVE to SHARE with other NEMs, please send them my way! You can email me at:  Meeshie@NoExcuseMom.com

Be sure to include:

  • Pics

  • Step by Step instructions

  • You can also send a short video!

Let’s get started TODAY!

Fit & Fab,

~  Meeshie 😉

www.meeshie.com

Meeshie LOGO w Maddox

12-week Challenge begins February 8th!

On February 8th we will begin the next 12-week challenge cycle. I decided against a money-pot contest as it is a huge undertaking that I would like to commit to once a year in September (for now). I also noticed a few things from the last challenge that discouraged me.
1. Many people did not complete the challenge.
2. While a personal email was provided, there wasn’t enough engagement.
3. Applicants needed more tools to succeed.
So, in this next challenge I am going to be investing more time and effort in helping all those in succeeding. There will be an online private group page so we can interact, I will provide more guidance and support and you will have not lost $20 should you not complete the 12 week challenge. In joining the challenge, you would’ve gained a tremendous amount of value including  me as your 12-week coach, a Hard Copy or Kindle version of The No More Excuses Diet book, the Core DVD and the Recipe Booklet. Now that The No More Excuses Diet Book is launching March 10th, I can start sharing the program with those who already pre-ordered it. This program has similar NEM rules/guidelines, however, it goes into more detail on how to:
– Calculate your caloric needs and macronutrient profile
– Measure your starting points based on vital stats, fitness level and traditional measurements
– Design your fitness program based on your fitness level
– Determine your postural deficiencies (and fix them)
– Create a plan, an accountability team and prepare for excuses
– Plan for the 3 different stages of success: the S.P.E.E.D., S.T.R.I.V.E. and S.C.O.R.E. stages
– Sustain your motivation throughout the three-month period
– Maintain your success and create an operational plan once you’ve reached the 12-week mark
This book was a labor of love. It took months to write and additional months to edit (with my awesome team at Harmony). It is based off my personal experiences as a past binge and emotional eater – as someone who was once overweight, who understands pregnancy and who is not a paid fitness model. The No More Excuses Diet has been tested on thousands of people and is the catalyst behind the online No Excuse Mom group. When the book is received, you will be provided with home workouts (with pictures) and 224 pages of fitness, personal stories, nutrition and lifestyle tips. When you pre-order, you will also receive tools in helping you succeed such as my 60 minute CORE DVD, which includes 3 home workouts and my exclusive Recipe Booklet filled with my favorite family recipes.
Currently, this book is only offered to residents in the U.S. and Canada. If you are outside of the country, but would like to participate in this challenge, please purchase the DVD and email the receipt to me at mariakangfitness@gmail.com
recipe
You will receive a downloadable ebook of some of my favorite recipes (all of them will be familiar to anyone who follows My Instagram HERE.)
DVDss
The DVD is streaming. You are encouraged to perform a 20 minute Core workout, three times a week. These are my actual workouts that I used to develop my core strength and define my AB muscles.The DVD can be purchased HERE.
book
On pre-sale now, please visit your favorite online retailer. After your purchase please fill out the pre-order form on my website to receive entry to the 12-week challenge and free gifts.