Try This Treadmill Cardio Workout And Rev Up Your Results

Try This Treadmill Cardio Workout And Rev Up Your Results

Here’s a little secret that will firmly cement my seat at the not-cool-kids table.

I like cardio workouts. Yes, even though it’s really popular to diss them as somehow being “less-than” what happens in the weight room.

Let us count the ways to love cardio, shall we? With actual science to back it up:

  • You can listen to good music and zone out (1).
  • Playing little games like going harder for a minute or two, or changing inclines, keeps it interesting and more effective (2).
  • It clears your mind of the stresses of the day (3).
  • Your mood improves significantly (4).
  • Feeling in “cardio shape” – being able to sprint up a couple flights of stairs without getting out of breath – is a good thing.
  • Plus, oh yeah, your health: it helps fight cancer, heart disease, diabetes, brain degeneration, disease-causing inflammation, and way, way, way more (5).

But yes, there’s that awful middle-of-the-workout realization: “OMG I have to do this for 15 more minutes?”

And on busy days, having to choose between weights OR cardio kind of sucks, because chances are you want the results of BOTH.

Here’s a solution that will:

  1. Make the cardio workout fly by,
  2. Boost the fat-burning results, especially belly fat (6),
  3. Improve overall health and functionality better than just cardio or just weights (7) (8).
  4. Give you more muscle definition (yay!).

Cardio + Weights = Better Results

Have you ever noticed that some people spend an awful lot of time doing cardio, but they never really change how they look?

Or if they do change, they are just smaller versions of their old selves, not necessarily “toned” looking?

That won’t happen with this kind of workout.

Because what you’re going to do is put an intensity-based resistance-training circuit in the middle of your cardio workout.

When you add a burst of intensity to your workout, you increase its effectiveness for burning fat. Plus, when those intense bursts involve resistance training, you get muscle-building benefits.

Having more muscle is good for a lot of reasons – not only does it make you stronger, but it revs your metabolism a bit.

Plus, as you get older, it’s normal to lose some muscle. The older you get, the faster this muscle loss happens, unless you take measures to help slow it. This is why I always advise my clients to pack on the muscle now, because they’ll be glad later that they did so (it’s kind of like saving your $$ for retirement).

The circuit below will burn more calories, work more muscles, and boost your overall results compared to a steady-state (i.e., plugging along at a steady pace the entire time) cardio workout.

For what it’s worth, when I’m faced with a cardio machine workout, I almost always end up doing something similar to the workout below.

Treadmill Cardio Workout

If you don’t have a treadmill, that’s cool – you actually can use any kind of cardio machine: elliptical, Stepmill, bike, etc.

Beyond that, all you need is a set of dumbbells. If you have a TRX suspension trainer, you can also use that for the rows and/or push-ups.

Warm up with 5 to 10 minutes of cardio on the machine of your choice.

Then, get off the machine and do the following:

  • 30 jumping jacks
  • 15 push-ups
  • 30 alternating reverse lunges
  • 15 overhead dumbbell presses
  • 30 bodyweight squats (or front squats, holding a dumbbell in front of you for additional resistance)
  • 15 bodyweight inverse rows/TRX rows or dumbbell/barbell bent-over rows
  • Get back on the machine for 5 minutes, alternating 1 minute easy/1 minute hard intervals.
  • Repeat for a total of 20 to 25 minutes before cooling down on the cardio equipment to return your heart rate to normal.

Cardio+Weights Workout Facts

Here are some quick details about this fat-burning, muscle-sculpting workout.

1. Who Is This Workout For?

Pretty much anyone can do this workout. If you’re new to exercise or it’s been a while, definitely use a light weights and pace yourself, as this is a sneaky one. In fact, I’d recommend doing a little less than you think you should the first time through.

2. How Long Does This Workout Take?

This workout should take around 30 minutes.

3. How Often Should I Do This Workout?

If you’re doing total-body workouts like this one, you will want to take a day off between them, as the actual change within your muscles occurs during the time BETWEEN workouts.

That being said, if you use very light weights and/or just the weight of your body (like with the TRX), you could so a similar workout daily – just use different exercises.

4. What Muscles Does It Work?

This one primarily works your cardiovascular system along with your body’s biggest “fat-burning” muscles: legs, back, and chest.

Mix It Up To Keep It Up

Two big reasons people stop working out: lack of time and boredom!

This workout beats both of those issues. Give it a try and let me know how you do!

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How To Stop Neck Pain During Ab Crunches

How To Stop Neck Pain During Ab Crunches

Dear Wendy,

I often have a difficult time finding a comfortable position for my neck when doing ab crunches, bicycles and so on. Can you offer some pointers to help me?

– J.

Dear J.,

I used to get nagging neck pain when doing ab work too – in fact, I ended up in physical therapy twice as a result of neck pain. Ouch!

But after making some key changes in how I train and work, I’ve been pain free for years (knock wood!).

Before we get into form issues, I have a couple questions.

Things That Might Set You Up For Neck Pain

1. Have you ever had a neck injury? Does your neck hurt when doing other activities? If so, definitely get checked out by your doctor to make sure you don’t have anything serious going on.

2. Do you spend a lot of time sitting — in front of the computer,  at a desk, driving, playing video games, doing crafts or whatever? If so, your posture is likely playing a role in the pain.

Most of us slouch when we sit a lot, rolling our shoulders forward, which sets off an avalanche of muscle tightness and looseness which can equal neck issues, headaches and more.

Confession: poor posture caused my neck pain.

Mine occurred when I was an editor. I spent a lot of time behind a desk, either on the phone or at the computer. And even though I worked out daily, it wasn’t enough to overcome my posture issues until I rearranged my workspace so that it was more work- and body-friendly (better chair, appropriate height keyboard, etc.).

If you’re stuck sitting, check yourself regularly to see if you’re slouching.

Also, add these exercises to help improve your overall shoulder flexibility and mobility while strengthening your core:

And now – finally!!! – here’s how to stop your neck from hurting.

How To Avoid Neck Pain During Ab Crunches

One of the kickers when working abs: if you think about the posture we get into when we’re doing ab work, it can mimic the very posture that causes the neck pain in the first place. We round the shoulders, bring the chin forward, etc.

Below are the don’ts.

Basically, craning your neck forward is a no-no. Also, initiating the movement from the shoulders is a guaranteed ouch. (Thanks to my model Elisabeth Kilroy, who agreed to be my model after I wrangled her at the gym one afternoon.)


To get into the proper ab crunch form make sure:

  • You are bracing your lower abdominal muscles. Your lower back should pressing toward the floor so that the muscles between your hip bones feel taut.
  • Next, place your tongue on the roof of your mouth (yes, weird, but it helps to anchor your neck muscles) and then
  • Gently cradle the back of your head in your hands, elbows pointing straight out. It’s important not to actually hold or yank on your head during the movement.
  • Keep your neck long by only slightly tucking your chin, as if there is a big orange held between your chin and chest.
  • Next, perform the crunch by focusing on drawing your ribs toward your hips while lifting your shoulder blades from the floor. In other words, make the movement more about your torso than about lifting up your head/shoulders.

The same basic form goes for doing bicycles, except when you are doing the exercise think about rotating your shoulder toward your opposite knee rather than pulling your elbow across your body.

Have a question you’d like me to answer? Leave a comment or drop me a message. I’d love to hear from you!

Stay strong!

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This Quick TRX Workout Will Burn Fat and Make You Stronger

This Quick TRX Workout Will Burn Fat and Make You Stronger

Is there a suspension trainer hanging in your workout room, lonely and unused?

Thinking of buying one, but want to make sure it’s worth it?

You’ll be surprised how much you’ll use your TRX suspension trainer once you learn a few new exercises … and feel how effective they are.

Plus, they’re a fun way to mix up your workouts, and the exercises you do with them actually incorporate more muscles – which means you can get fitter, faster.

After years of doing mostly gym-style workouts, I was a skeptic but now I use mine every day with my clients, and I often incorporate it into my own workouts.

Here’s Why You’ll Love TRX Workouts:

  • You can simulate many gym-machine exercises for a fraction of the cost.
  • Suspension trainers force you to use your stabilizer muscles, helping you get stronger, faster.
  • My clients with form/joint issues tell me that doing lunges/squats with the suspension trainer places less stress on their knees. They also tell me they still feel them the next day in the “good” way that lets them know they had an effective workout.
  • You can adjust how challenging an exercise is by your placement relative to the TRX.
  • Working your back muscles at home can be hard – the TRX makes it easy.

Still not convinced? There have been a number of studies investigating the effectiveness of suspension trainer workouts.

While there seems to be some disagreement how much “bonus” work your get gets, one thing is clear: using TRX-style trainers DOES activate more muscles overall than more static exercises (1).

Which Suspension Trainer Should I Buy?

I bought a TRX at a fitness trade show about 10 years ago for $200. 

And it’s great – its straps are solid, well-made, and that thing is NOT going to fall apart anytime soon.

I bought a knockoff suspension trainer online last year for about $40 … and it was pretty great too, although I would be concerned about regularly using it with someone who weighs 200+ pounds.

Here’s something to know, though, before you go searching for knockoffs. The company that owns the TRX (Fitness Anywhere) won a major lawsuit against the company from which I bought my knockoff. And that knockoff company is out of business now.

But if you DO buy a knockoff, make sure it’s strong enough to support your weight. The bigger you are, the more important this becomes.

TRX Suspension Trainer Workout

Here’s a surprisingly effective workout I put together using the suspension trainer. Below the video I’ve included reps, sets, etc.

Before I get into the details, let’s talk facts.

1. Who Is This Workout For?

Because of a few of the exercises included, I’ve labeled this one an intermediate workout. The jump squats, single-leg lunges, and mountain climbers can get a little tough for anyone with joint issues.

Otherwise, it would be good for all levels, because your foot placement when using the TRX can help you modify how challenging the exercises become.

2. How Long Does This Workout Take?

This workout should take around 30 minutes.

3. How Often Should I Do This Workout?

If you’re doing total-body workouts like this one, you will want to take a day off between them, as the actual change within your muscles occurs during the time BETWEEN workouts.

You can always alternate total-body workouts with cardio workouts.

4. What Muscles Does It Work?

This workout hits nearly every muscle in your body. That being said, because of the stabilization effect I personally feel this one in my triceps, hamstrings, and obliques every time I do it.

TRX Suspension Workout Details

Below the video I’ve included reps, sets, etc. but as always, listen to your body. If you haven’t been working out much lately, maybe one circuit will be enough.

And if you’re more advanced and looking for a challenge, you can set a time limit (say 30 minutes) and see how many times you can make it through the circuit using good form.

As always, be sure to warm up with some light bodyweight exercises (squats, arm circles, pushups, etc.) before beginning the workout, and cool down with an easy walk to bring your heart rate back to normal when you’re done.

Repeat the following circuit for 2 to 4 sets:

  • Low Row, 10 to 15 reps
  • Squats, 15 reps
  • 1-Arm Row, 8 to 12 reps each side
  • Jump Squats, 15 reps
  • Standing Fallout, 10 reps (keep this one under control!)
  • Alligator, 10 reps
  • Single-leg lunge, 8 to 10 reps each side
  • Reverse mountain climbers, 10 reps each side 
  • Triceps extension, 10 to 12 reps
  • Hamstring curl, 10 to 15 reps
  • 1 minute break

Focus on Form 

When you try these exercises, really focus on your form.

Keep your knees “soft” and unlocked, your core engaged, and key in on the muscles you’re using. 

You’ll feel it tomorrow, trust me! (And you might even have some choice words for me during the reverse mountain climbers, hehheh.)

Build a Stronger Core

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6 Science-Backed Reasons You Need to Rethink Your Food Journal

6 Science-Backed Reasons You Need to Rethink Your Food Journal

What if I told you there was a simple task that you could do several times a week that would make a huge difference in helping you lose weight?

Or keep that weight off, once you reach your goal?

In fact, it’s a task that study after study – dating back to at least the 1970s – has validated. But at the same time, it’s something that almost every course I’ve taken over the years says you likely WILL NOT do.

This tool is absolutely FREE, but the fact people don’t/won’t use it has spawned an entire industry that makes billions of dollars a year. 

You’ve seen the title of this post, so you already know what it is.

It’s keeping a food journal.

But wait! Before you click off, here’s something to know:

If you can just keep a food journal SOME of the time – it doesn’t have to be ALL of the time – it can make a real difference.

See what I did there? Like, kind of beg you NOT to shrug this off?

As a trainer and fitness coach, this is part of my job. I’ve spent years soothing people about this topic. I’ve been apologetic. I’ve clicked my tongue, telling them I know how hard it is, oh and how I wish it wasn’t so. I’ve held their hands and searched desperately to find a spoonful of magic to help this medicine go down.

Some bullet points why food journals kick butt: 

  • You can eat a flexible diet (still enjoy your favorites) while achieving your physique goals.
  • Nothing is banned from your diet.
  • They give you data – you can see little ways to tweak your program to attain maximum results.
  • AND … they help you follow my training/nutrition maxim: How to do the least to get the most.

See why I’m feeling a little tired of soft-selling food journaling?

“But it’s so hard, Wendy. I don’t have time. I’ve tried but I just can’t stick with it.”

Grown-Up Wisdom From My Father

I know it can be challenging, but most worthwhile things are.

Did you ever see the TV show That 70s Show?  Red, the dad in the show, was a lot like my father.

I hated going to school. Like: HATED. And some days he didn’t love his job so much and would have preferred to stay in his garage, tinkering.

And yet every morning he would drive me to school, listening to me complain/whine/beg not to go. And there he’d be, on his way to a job he didn’t always love, listening to me.

He would tell me: “Sometimes we have to do things we don’t want to do.”

And it’s true. The way I look at it is this:

  • If you want clean clothes, you have to wash them when they get dirty, even if you’d rather be doing something else.
  • If you want to save up for vacation, you have to cut back on spending elsewhere so you can sock money away.
  • And if you want to earn some money, you have to go to work.

The only guaranteed way to get the results you want is to take the tested-by-time approach.

Like keeping a food journal, yes?

Oh and one more thing before I get into the nut of this: I have to keep a food journal, too. And guess what? I don’t always (ever) feel like it. But when I don’t keep one, my weight starts to creep up.

So I’m not asking you to do anything I don’t do myself. I have to follow the rules, too. 

Science-Backed Proof that Food Journals Work

As science has established, to lose weight you have to create a calorie deficit. That means, basically, burning more calories than you take in. Even if those calories are gluten-, sugar-, dairy-, and even carb-free.

Question: How do you know if you’re eating less than you are burning, unless you keep some kind of record?

Let me ask you another question (or three). Have you ever stood on the scale after “dieting” for a week, praying to see the scale go down?

And then it didn’t?

It’s a total bummer, right? Especially if you’re not sure what went wrong.

This is where a food journal comes in. If you write down everything you eat, then you have a pretty good idea if you’re eating at a calorie deficit.

It only makes sense, because you have actual DATA to work with.

Here’s another thing: it doesn’t matter how fancy your food journal is. You can keep a paper record, although studies show it can be time-consuming and cumbersome. Or you can use an app or website to record your food intake.

You don’t even have to keep a meticulous record every day of the week. Studies show that keeping a record 75 percent of the time seems to be the sweet spot (see study below).

I’m gonna get into the particulars of how to keep a food journal below, but I wanted to share with you some real science. If you don’t want to read it, just scroll on past it. 🙂 

6 Actual Quotes from Actual Scientific Studies/Reviews

There are dozens and dozens of studies showing the efficacy of food journaling. In fact, it was challenging to choose just a few to include here, so I picked 6 at random to show you.

Like, seriously, in less than 10 minutes on a Sunday morning, I came up with these.

If you want to find more of your own, here are some search terms to google: “self-monitoring weight loss nih ncbi,” and “food journal weight loss nih ncbi.” NIH = National Institutes of Health, NCBI = National Center for Biotechnology Information.

The language used by researchers is a little dense, so I’ve included only tidbits, but you can click the links for more.

1. Dietary Self-Monitoring and Long-Term Success with Weight Management

This study looked at weight maintenance AFTER weight loss.

“Higher total frequency of (dietary) self-monitoring was significantly associated with lower percent weight change within individuals who self-monitored consistently, but had little impact on weight change for those who did not self-monitor consistently (1).”

So, those who logged their food gained back less of the weight.

Also in this study, it was noted:

2. The Role of Self-Monitoring in the Maintenance of Weight Loss Success

“… Self-monitoring can play a key role in successful long-term weight management. These initial results support previous research demonstrating self-monitoring as an effective tool to promote weight loss (citing the study above). However, it extends beyond prior studies in illustrating the beneficial impact of self-monitoring on long-term weight loss (2).”

Basically, study participants who self-monitored their food intake for longer periods of time got better results.

3. Comparison of techniques for self-monitoring eating and exercise behaviors on weight loss in a correspondence-based intervention

“Findings suggest the self-monitoring process, rather than the detail of self-monitoring, is important for facilitating weight loss and change in eating and physical activity behaviors …. A reasonable target for consistency for self-monitoring within the context of a professional cognitive-behavioral treatment program may be self-monitoring all foods eaten on at least 75% of the days (3).”

4. The Effect of Electronic Self-Monitoring on Weight Loss and Dietary Intake: A Randomized Behavioral Weight Loss Trial

“In summary, in our study that used 3 different approaches to self-monitoring diet and exercise, each group achieved a significant weight loss … These findings suggest that use of an electronic diary facilitates improved self-monitoring however, the use of an electronic diary plus a daily feedback message that was tailored to what had been entered in the diary was related to the best weight loss (4).”

People in this study who received immediate feedback after they completed a food diary did the best. Some online apps offer this feedback for free, or as part of their premium services (like MyFitnessPal, Fitbit, or more).

5. Can following the caloric restriction recommendations from the Dietary Guidelines for Americans help individuals lose weight?

“Individuals who averaged an energy deficit in excess of 500 kcal per day lost nearly four times the weight as individuals whose average energy deficit was below 500 kcal per day. Individuals who lost 5% of their body weight during the intervention self-monitored more than twice as many days than individuals who failed to lose 5% of their body weight.

Individuals interested in losing weight should continue to be advised to regularly self-monitor energy intake and expenditure as well as to create a consistent daily energy deficit (5).”

6. Self-Monitoring and Eating-Related Behaviors Associated with 12-Month Weight Loss in Postmenopausal Overweight-to-Obese Women

“Greater food journal use predicted better weight loss outcomes while skipping meals and eating out more frequently were associated with less weight loss. This study identified specific behaviors linked to weight outcomes that can inform the development of practical, evidence-based weight loss recommendations for overweight/obese postmenopausal women. From a clinical point of view, these findings are promising and suggest fundamentals such as eating out less, eating at regular intervals, and use of food journals are weight loss strategies that may be effective for postmenopausal women (6).”

How To Keep a Food Journal

Pretty convincing stuff, huh?

It’s so convincing that I actually feel guilty about trying to find workarounds my clients will use. I almost feel like I’m selling them short.

Why? Workarounds take longer. They are less precise, so when the weight doesn’t come off, it’s hard to know exactly why.

And it’s super hard to stay motivated when you’re not getting any results.

But before I get into all THAT, here are things to keep in mind when it comes to keeping a food journal.

Rule One: Don’t Judge Yourself

Yes, keeping a food journal does require that you ‘fess up to every bite you eat.

But it doesn’t mean you’re “bad” or “good” or that any kinds of foods are inherently “bad” or “good.” There really are no BAD foods (well, k, maybe trans fats …), but there are foods with better or worse nutritional and health benefits.

At least to start with, you’re just entering data when you’re keeping a food journal.

Think of it as an educational process.

Every time I revisit my food journal, I’m surprised at how I’ve let my portion sizes creep up, inadvertently taking in more than I thought.

Using a food journal can help you stick with a program because it doesn’t ban specific foods. You don’t have to deprive yourself of your favorites.

If you really want to eat a slice of pizza, you will have to deal with the fact it contains a certain number of calories, and trade them off somewhere else.

But you still get to eat your pizza. It’s a matter of choice.

Rule Two: It’s Not About Perfection

This ties into the rule above.

We’re all human. We have complicated relationships with food.

Contrary to what anyone says, food is not just fuel. We celebrate with it, we enjoy it, we have memories and happy (or not-so-happy) associations with it.

The minute you start trying to be perfect or follow stringent rules is the minute you derail yourself. That’s because your mind starts thinking you’re either “on” a plan or “off” a plan. And when we go “off” a plan, it often means we’ve strapped on the ol’ feedbag.

Food journaling allows you to create a lifestyle that supports your weight goals, where you don’t have to be “on” or “off.”

Rule Three: Foods Are Not Just Calories

It’s very easy to start reducing food to the number of calories it contains. You can start to think that eating a cookie is the equivalent of spending 45 minutes on level 5 of the elliptical.

As I mentioned above, food is more complicated than that.

What you eat forms the building blocks of your body. The kind of food you eats affects how full you feel after you eat it, your mood, and, most importantly, your health.

Certain foods (like sugary and processed foods) can even make you gain weight in your belly. And other foods (like proteins) can help you maintain muscle while you lose weight. Some foods can keep your digestive system happy, others are good for your brain health, and yet others will make your skin glow with health.

So while it might be tempting to start seeing “calorie equivalents” on everything you eat, keep in mind that 150 calories worth of banana is much different to your body than 150 calories worth of chocolate chip cookie.

Simple Steps to Make Food Journaling Work

I highly recommend experimenting till you find a method that works for YOU.

Personally, I like to use the food journals offered by Fitbit or MyFitnessPal. I also happen to prefer the computer version vs. the phone app, because at least in their current forms they break down the info better. But there are dozens of free options available.

I prefer online/app journals because they’re portable and they do a lot of math for you. Plus, once you use them for a couple days, they store the foods you regularly eat, so it becomes increasingly easier/faster to log your foods.

Now, here’s something important to be aware of: most of these sites will try to have you set a daily calorie goal immediately.

I recommend holding off on that for a bit. Sometimes the goals the sites set up for you can be pretty aggressive, setting you up for failure right out of the gate.

My suggestion: for 3 days, record everything you eat. Don’t try to be “good” unless you can’t help yourself. 

Chances are you’ll be a little shocked to see how many calories some of your go-to foods contain.

The next step, if you want to lose weight or change your body composition, is to start to refine your food intake. I’ve created a calculator for women you can find here to help you do this (I am working on one for guys).

But my recommendation with THAT is not to get too spun out about your macronutrient breakdown, especially at first.

Keep It Simple for a Happy Life

If you want to lose weight, experts recommend a 300- to 500-calorie deficit a day, which works out to about 1 pound a week. If you fall into the obese category, you can create a slightly larger deficit.

So, you would try to find ways to cut that number of calories from your average daily food intake, as recorded on your 3 first days. Do that for a few days and see how you feel.

Then, experiment.

You might notice that some breakfasts keep you feeling fuller longer.

Or you might discover if you don’t eat enough during the day, you’re super hungry at night.

You might notice that if you don’t drink enough water during the day, you crave carbs.

When you start paying attention to these things, you’ll start noticing real results.

And THEN, once you master the process, you can start to put together an eating program that works for you and your everyday life.

Flexible Food Journaling Is The Key

This is about creating a healthy lifestyle that supports your weight/body goals, not about depriving yourself.

Why? The more rigid your eating plan is, the harder it is with stick to long-term. And when you go “off” your plan you’re more apt to regain any weight you’ve lost.

Instead, try using your food journal as a way to let YOU run your food intake, and not let your food intake run you.

Have you had success using a food journal? I’d love to hear about it!

Super-Easy Low-Calorie Frittata Recipe (So Filling!)

Super-Easy Low-Calorie Frittata Recipe (So Filling!)

The other night I made a delicious meal – OK, actually 8 meals – that required no chopping whatsoever.

Basically, all I did was throw a bunch of stuff in an oven-proof skillet and, barely 30 minutes later, ended up with a nutritious, filling and low-cal meal that tasted great. 

That’s why I love frittatas, which are kind of like Italian omelettes but require absolutely no folding or flipping. That means cooking them requires very little actual cooking (yay!).

Plus, they’re pretty much infinitely versatile and are a great way to use up any veggies or ingredients that you have left over in the fridge.

Low Calorie Frittata Recipe 

I made this frittata for my dinner on a Sunday night and, after I ate, I still had seven meals left. Well, in theory anyway, because it tasted so good that on Monday, I actually ate two servings for lunch (but once you look at the nutrition numbers, you’ll see that’s not a big deal).

Yes, the purist in me doesn’t love convenience foods. But the realist? Sometimes you gotta do what you gotta do, and this recipe heavily relies on canned/packaged foods. But as “convenience” foods go, the ones I’ve included in this recipe are fairly harmless.

The feta cheese in this recipe doesn’t necessarily go with the Mexican theme of the rest of the ingredients, but it’s what I had the fridge and I like its zesty flavor. If you have a different cheese on-hand … or if you want to go without cheese … that’s OK. If you do a swap out, know that the nutrition info might be a bit different.

And just as you can swap out the cheese, you can also use different bean varieties and also different veggies.

But I happen to like this combo because it’s basically rinse, toss it into the pan, and cook.

Calories Count in Weight Loss

If you’re looking to make a change in your body composition, knowing exactly how much you’re eating is vital. Calorie are the units we use to measure both how much fuel we take in and how much we expend.

Creating into a modest fuel deficit is (eating just slightly less than we burn off) is the key to long-term and healthy fat loss.

Here’s how to track your calorie intake: 6 Science-Backed Reasons to Rethink Your Food Journal.


5-Ingredient Frittata
Serves 8
No chopping required for this recipe. Just rinse the ingredients, throw them in a skillet, and a half-hour later it's time to eat.
Write a review
194 calories
16 g
19 g
7 g
19 g
3 g
252 g
821 g
5 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 194
Calories from Fat 58
% Daily Value *
Total Fat 7g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 19mg
Sodium 821mg
Total Carbohydrates 16g
Dietary Fiber 5g
Sugars 5g
Protein 19g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 tbsp olive oil
  2. 6 cups raw baby spinach, washed
  3. 15 oz can of black beans, rinsed
  4. 16 oz. jar of salsa
  5. 32-oz carton of egg substitute
  6. 6 oz. reduced-fat feta cheese crumbles
  1. Preheat oven to 350 degrees.
  2. Heat oil in a large oven-proof skillet. When it's hot, add baby spinach, cooking until wilted.
  3. Add black beans and stir for 3 minutes.
  4. Add salsa and cook for 1 minute.
  5. Stir in carton of egg substitute, stirring to make sure ingredients are evenly dispersed.
  6. Add cheese, stirring gently to incorporate into the mixture.
  7. Cook on stove for 3 to 5 minutes, then move the skillet to the oven, and cook until set, about 30 minutes (this will depend on the size of your skillet).
  8. Remove from heat and let cool slightly. Cut into 8 slices.
Wendy Fitness Coaching