13 Fat Burning Hotel Hallway HIIT Cardio Workouts

When was the last time you did a HIIT cardio workout at a hotel?

If you’re like most folks, I’m sure you utilized the hotel’s gym to perform your HIIT (high intensity interval training) cardio session.

If not at the hotel’s gym, maybe you did your quick HIIT cardio session (P90X, Insanity, jumping jacks, burpees, etc.) from inside your hotel room.

What if I told you there was one more location that you could use to get a good cardio workout in?

Your hotel’s hallway!

High Intensity Interval Training + Hallway = Crazy Idea?

Why Use Hallways For HIIT Cardio Workouts?

Think about it.

What’s the longest stretch of space at a hotel?

Unless you’re staying at a super luxurious hotel with a great big lounge area the answer is typically the hallway.

Hotels want to acquire as many guests as possible so they will try to build as many rooms as possible.

How do hotel guests get to their rooms? Through hallways of course!

Therefore hotel hallways are quite lengthy due to all the rooms.

Most hallways are designed in a straight up and down, shotgun approach. When I say shotgun, I simply mean that you can see from one end to the other end of the building if you were to step into the hallway.

Larger hotels are shaped more like squares or rectangles. This design allows a hallway to extend into another hallway at each corner.

Both types of hallways work fine for these workouts I have designed.

HIIT Cardio Hotel Hallway Workouts

These workouts were written without the use of any additional equipment other than what the hotel guest would naturally carry with them.

You can always make things harder by adding some weighted objects and/or dumbbell weights to some of these routines. If using the hotel’s dumbbells, please make sure you have their permission to use them in the hallways.

MicVinny Disclaimer: I don’t want to get a call from some hotel manager saying: “Our hotel guest said that you told them to use our weights in the hallway. That’ll be a $500 fine sir!”

Become A Track Star

The first HIIT cardio workout that comes to mind when looking at how hallways are built is the 50 meter sprint. You know the event at the Olympics that determines the world’s fastest man or woman.

Now you don’t have to be Usain Bolt level fast to do this workout.  Just as long as you give it more than 80% effort, you’ll easily reap the benefits of sprinting.

Please be careful with your hallway sprints. Do these when you know the hallway will not be crowded.

If people unexpectedly show up in your hallway, be respectful and slow down, stop or move around them. You can always start your sprint again when they leave.

Hallway Sprints

Just like the Olympics, start at one end of the floor on your two legs and run as fast as possible to the other side of the hallway.

Go as far as you want.

Take a 40-60 second rest and repeat 7-10 more times.

Professional Hallway Sprints

Just like before, except start your pace with all four of your limbs touching the ground just like a professional sprinter.

This creates a different starting position and gets more muscles involved in that initial burst of speed.

Bear Crawls

Get down on all fours and quickly crawl across that hallway.

When doing this for the first time, aim to go at least 5 doors down the hallway.

Once you reach your desired number of hotel doors, take a 40-60 second rest.

For your next set, try to do the amount of doors you did last time plus one more.

Keep adding more doors for each additional set until you can’t physically performed the hotel door distance anymore.

Try to beat that number next time.

Forward and Reverse Bear Crawls

Just like Bear Crawls except once you reached your door number, you now have to go back to where you started in reverse.

Ex: 5 doors forward, 5 doors backward, rest 40-60 secs. 6 doors forward, 6 doors backward…etc.

Crab Walks

Instead of getting on all fours like you do for the Bear Crawl, you get on all for legs from a posterior position which makes you walk like a crab.

Use the same idea for the Bear Crawl. Just don’t be surprised if you can’t go as far with this movement due to the position it puts your body in.

Try to do it in forward and reverse as well.

Farmers Walk

Overhead Farmers Walk

This sounds simple to do but trust me; it’ll get your heart pounding.

Place both hands above your head and walk up and down that hallway as fast as possible for two minutes straight.

Take a 30 second break and then repeat four more times.

Weighted Overhead Farmers Walk

If the above was too simple, it’s now time to graduate to the next level.

Using any weighted object (pillow, laundry bag, luggage, dumbbells,etc.), raise that object evenly above your head and do the same as above.

If your arms start to give out, stop, put them safely down and then put right back up and continue going until your two minutes is up.

Two minutes walk.
One minute rest.

This sounds so easy but trust me, it’ll hurt in a good way.

One Arm Suitcase Farmers Walk

Using a suitcase, hold it on one side of your body as you walk down the hallway as fast as possible. Once at the other end, switch hands and walk back to where you started.

Keep going until your two minutes is up.

One minute rest
Repeat four more times

The key is to use your core/abs to keep you stable. You will find the opposite side of your body doing all the work as it stabilizes your mobility.

Hands to the Side

If you don’t have super long wingspan like I do try this.

Raise your arms completely to the side until they are at shoulder level.

Now start walking down the hallway without lowering your arms.
Go for two minutes.

If your arms get sore. Stop, lower them down really quickly but put them back up and keep going until your two minutes are up

Three Doors Down

Here’s a simple hallway HIIT circuit you can do with just 3 exercises:

  • Inchworms
  • Toy soldiers
  • High Knee Skips

For every three doors you pass, you will switch exercises.

Inch worms

Toy soldiers

High knee skips

Once you do each exercise at least three times, take a 60-90 second break and repeat 2 more times.

Floor by Floors

Bottom to the top

Start on the bottom floor. Walk the entire floor from one side of the hallway to the other side where the stairs are.

Run up the stairs to the next level. Walk that hallway to the opposite staircase. Run up the stairs to the next level.

Repeat until you’ve made it to the top of the hotel.

Top to the Bottom

Same as before but start at the top and work your way down.

Odd/Even Floors

You can do the bottom to the top, but instead of stopping on every floor, you can sprint up to either the next odd floor, or even floor.

Give these hallway workouts a try during your next trip!

How To Pick A Post Workout Drink While Traveling

Everything doesn’t always go as planned when traveling.

Heck, I even got food poising 4 hours after recording this video.

It also took me over a month to realize this post never even posted when it originally was suppose to!

Is it embarassing?  Yup!

But you didn’t see me just give up.  Neither should you!

You can still have a great workout no matter where you travel to!

Anybody that’s been lifting weights for awhile knows that proper nutrition can make all the difference in the world in how your physique looks.

In today’s video, MicVinny talks about getting a proper post workout drink from a limited convenience store while traveling.

Post Workout Drink Video Highlights

  • MicVinny’s current workout routine
  • Pre workout meal recommendations
  • Peri Workout nutrition
  • Post workout meal ideas
  • Comparing high protein post workout sources
  • Is Milk better than protein shakes?
  • Making the best choice with what you have available


MicVinny is a body transformation specialist who provides Fitness  For Traveling Professionals


Subscribe to my Youtube Page Here

Get My FREE No Gym No Problem Bodyweight Workout course for free!
Sign Up Here


MicVinny Social Media:









Release The Beast: Conquer Mental Physical & Diet Challenges To Unleash The Champion Inside! Book And/Or Audio Book

Just Keep Going: How To Avoid Seasonal Weight Gains & Finally Get To The End Of Any Fat Loss Diet Plan

How To Confidently Eat Healthy During A Business Dinner

While working in the corporate world, business dinners are inevitable. If you’re a person trying to get a new deal, most likely you will have to wine and dine your potential client and/or customer.

Jack’s Business Dinner Scenario

Time: 6:30 PM

Jack is anxious as he drives his rental car in search of a parking spot outside the restaurant. He is meeting up with two work colleagues and three managers from Santech Industries.

Santech Industries is a potential new client that could help Jack get a $2,000 bonus if he is able to complete this deal. Jack feels nervous about this dinner.

Not only is the pressure on from his job, but he also hired this handsome young guy named MicVinny to be his travel fitness coach. This was Jack’s third week of working with MicVinny and he was seeing awesome progress with his health.

But this night was different from the other nights. This was the first time Jack had to eat at a restaurant with his co-workers since starting his new fitness plan.

Additionally, Jack was going to be eating in front of strangers who he needed to do business with.

How was he going to survive?

Luckily, Jack remembered this exact article and pulled this page up on his phone!

Why is a business dinner stressful?

First impressions are everything. When out in the working world your job is to make money.

In order to make money you have to work for a business.

In order to get money into a business you have to have a service that others would want to pay for.

For most of us, business starts through networking and conversations.

Work dinners are a key aspect of doing business for most traveling professionals. It literally allows you to break bread with others.

The problem is that after eight hours of being at work, you like to think of the nighttime as your time. That’s why business dinners are more intimate than lunch meals.

You’re giving up your night for your job. Not having that typical evening “alone time” causes you to feel somewhat stressed out.

Peer Pressure

The way you talk, dress, joke and eat is controlled by those you spend the most time around. If you work a typical 8 hour day, you spend more time around co-workers than you do your family.

If they follow a crappy diet, guess who else is going to follow a crappy diet?

When out at a dinner, everyone is trying to impress everyone else so everyone is going to do what comes easy. What comes easy is to order what everyone else is having.

In the case of the healthy traveler that means you’re going to have to resist peer pressure.  That means you will most likely look like the odd man out.

Or will you…….

How To Prepare For A Business Dinner


If you know there will be an important dinner meeting with prospective clients you have to get your head right before it even starts.

Pay attention to whether or not you exercised for the day. If you’ve had time to lift weights 1-2 hours before the dinner, then you know your food choices should include lots of protein and some carbohydrates.

Your body needs those macronutrients as fuel so you can properly recover from your workout.

If you worked out in the morning/lunch hours, then hopefully you already had a good post workout meal consisting of protein and carbohydrates.

Tonight is more about not going over your maintenance calories for the day. So you have your choice of a high protein, high fat meal (think paleo) or a high protein, low carb meal.

High fat, high carb should ALWAYS be out the picture!

If you didn’t workout then dinner is still all about maintenance and not going over your calories for the day. This meal should consist of as many healthy vegetables and lean protein sources as possible!

Other Business Dinner Prep Options

Practice Intermittent Fasting While Traveling

If you think that you’ll be surrounding be too much tempting food during your trip you can always practice intermittent fasting.

Just skip breakfast (and maybe lunch if you can handle it) and eat at dinner.

Intermittent fasting does not give you a pass to eat whatever junk food you want!

It’s just a good method to ensure that you stay within your maintenance calories for the day.

Your meal will be larger than the normal “3 times a day” template, but you’ll feel more satisfied and know that you stayed close to the amount of calories you needed for the day.

Drink A Protein Shake Before Dinner

A simple tip when eating out frequently is to drink 20-40 grams of protein before dinner.

Protein aids in creating satiety in your body. By drinking this beforehand your appetite won’t be as large.

Plus you had something your body truly needs which is protein! As a bonus it’ll help with that sweet tooth of yours if dessert is present!

How To Survive The Business Dinner

Now that you had a pre-dinner game plan, its time to head into that dinner like a Boss!

You want to display confidence because that’s what will garner the respect of everyone else.


Let’s get this out the way.

This is where most people get scared and cave in.

If your goal is truly to get in better shape, lose weight, gain muscle, etc., then you know alcohol consumption will not help!

“But what if everyone else is ordering alcohol, I don’t want to stand out”

Which is going to look more impressive to a stranger?

A herd of sheep with their heads down, or that one black sheep in the middle sipping some water with their head held high!

You need to remind yourself that:

“My dream is bigger than that drink!”

If that is true, then you wouldn’t care about what everyone else is drinking. If you really do get questioned why you’re not drinking, just tell them the truth!

“I’m currently on this workout routine where I can’t have alcohol.”


You just shut that down. The next thing they will ask is probably about your workout routine.

Guess what, you’ve just became the most interesting person at the table.

You’re not being like everyone else and caving in! That’s how you flip that around!

It’s all about confidence!

What You Should Order From The Menu For Dinner

When looking at the menu your eyes should go towards the salad options first (See: How To Confidently Create A Healthy Salad From Any Restaurant Part I and Part II).

If they don’t have great salad + protein add on options, go ahead and see what main courses fits the plan.

You want to go with high protein meat sources.

Do not order anything fried!

Look for grilled, steamed or sautéed versions. Expect there to be extra oil/fat on the meats cooked from any restaurant.

Always add a side of extra vegetables with your entree. Again, try to avoid butter/oil if possible.

Your carbohydrate sources should consist of rice and baked potatoes (white or sweet potato).

No extra butter, sour cream and/or cheese! Your carbs should be natural with no sauces.

When There’s No Good Healthy Food Options

If you’ve searched that menu and all you see is fat plus carb sources, I’ll give you a couple of options:

Order More Salad

Double up on the salads! If those are the best options, go for it.

Practice Portion Control

If the salads are horrible options, its time to practice portion control.

Try to pick the “best” option you see. Despite it having lots of fat and carbs in the same meal, you’re going to eat only one-fourth of the dish.

Yes, just one quarter of the dish.

You will stop eating the food for 10 mins. During this 10 mins you’re going to have conversations, listen to others and drink as much water as possible.

Once that 10 mins is up, see if you’re hungry.

If your stomach is not shouting at you with hunger, then that’s it for now. You don’t need to eat another bite. If still hungry after 10 mins, go eat another 1/4 of the dish and repeat.

If unable to finish the food, you can always take the food to go or you can just throw it away.

I’m a person that hates wasting food, but remember that in realty you’re not wasting food!

This is food that people should not be eating anyway! All you are doing is preventing someone from getting heart diseases.

It’s ok to toss it, don’t lose sleep over it!

If you get hungry later that night on your way back to your hotel or home, you’ll be in a better situation to actually order a healthier food option than you were if you continued to eat that poor restaurant option.

I’m scared none of this would work, what if they keep asking questions

If they keep going deep and intimidating you I have a simple solution.

Tell them about me!

That’s right send them directly to this website!

My About page tells my history.

I have an electrical engineering and international business development background. Do you know how many business dinners I have been to in my life?


Do you know how many times I regretted caving in?


Do you know how I finally lost all that weight and stayed in shape despite traveling 24/7?

By using the advice above!

If you want to look different, you have to do things differently.

I work with high ranking professionals such as managers, CFOS and CEOs. I know how much they secretly want to live a healthy lifestyle but feel like they have to do what others at these business dinners want to do.

Stop giving into the game of business dinner peer pressure.

Take the lead!

Get the deal done!

Have some fun!

Be confident and make that business dinner work for you!

8 Quick Steps To Finding A Decent Gym While Traveling

Let’s get ready for a productive business trip with the plan of working out at a decent gym while traveling:

  • Bags packed…check
  • Favorite shirt…. check
  • Favorite tie…check
  • Laptop……….check
  • 10 different cords for all your electronics…check
  • Gym clothes…check

Hmmmm what’s missing?

An actual decent gym while traveling to workout in!

You’ve been lifting weights for the pass two months and want to continue your momentum.

But the problem is that the hotel you will be staying at doesn’t have any barbells, dumbbells or modern machines.

Not even a Swiss ball or yoga mat!

What’s a fit traveler to do!

Listen to Aaron Rodgers:

Yes, that’s right…R-E-L-A-X!

Your pal, MicVinny is here to help you figure out how to find a gym that will meet all your bodybuilding, powerlifting or barbell weightlifting needs.

Step 1: Visit the hotel’s website

Before the trip take a look at the hotel’s website. Look for quality pictures of the gym.

If all you see are the standard treadmill and elliptical pictures, you can assume there’s no real weightlifting equipment.

Step 2: Call the hotel

Yes actually CALL the hotel.

Despite our advance technologies we simply forget how important it is to connect with people. You can save yourself a lot of time and hassle by calling the front desk.

These people’s jobs are to serve and keep hotel guests happy. Call the hotel and ask them what exactly is in their gym besides what you see in the picture.

Pictures don’t always give you the true story. Most major brand hotels have strict policies and use the same stock photos on their websites.

Also always know that the cheaper the hotel, the cheaper the amenities.

One of the first amenities to get cut in cheaper hotels is the hotel gym. That’s why most budget friendly hotel gyms are so bare.

Step 3: Ask the hotel about local gyms

Now that you’ve got them on the phone, ask the staffer if their hotel has any agreements with local gyms. This is one of the most overlooked aspects of staying at hotels.

The majority of hotels understand that their hotel gym doesn’t meet fit people’s fitness requirements. They are in the business of making guests happy and making a profit.

An easy way to make guests happy is by making special arrangements with local gyms.

Most hotels will have a list of local gyms that their guests could visit.
A really good hotel will establish some sort of discount with that gym.

Some hotels go above and beyond and have specials where their hotel guests can use that gym for free if guests show their hotel’s room card key.

You would never know any of this information unless you TALK to the hotel staff.

Step 4: Do a Google Gym Search

As obvious as this choice is, I list it as the fourth step because you could save yourself so much time by doing the first couple of steps.

After speaking with the hotel staff, you now know what gyms they recommend and which one’s you could use for free or at a discounted rate.

This makes doing your Google search easier.

Additionally, you should have somewhat of an idea of where you will be spending most of the time on your trip. Knowing where that job site is, maybe there’s something on your way from work that would be convenient as well?

Personally, I would recommend whatever gym the hotel recommends and/or a gym that’s closest to your hotel. The reason I recommend those is that it eliminates the excuses.

Most of you will need to go to your hotel to change into your workout clothes. If you remembered to bring them with you to work, then you get a gold star!

But for those that need to go back to their hotel to change clothes, it gets easier to lose motivation to work out once you’re back inside your room.

If the gym you’re working out in is farther away, that excuse only get’s amplified!

Step 5: Visit the gym’s website

Take a look at the gym’s website and see what they’re all about.

What equipment do they have in there?
What hours are they open?
Do they have a locker room?

Remember that the reason you are going to a local gym is because you want more than what your hotel’s gym has to offer.

If there’s nothing special, then why go?

An additional reason to visit the website is because if your hotel doesn’t have a special agreement with this gym, you can check the website for a free guest pass or some other discount.

Step 6: Visit the gym’s social media sites

This is a small but significant step. Analyzing a social media page gives you an idea of what type of crowd goes to that gym.

If you see energetic people, expect an energetic place. If you see a dark damp cave, expect a dungeon like atmosphere!

Also pay attention to the gym equipment and how people are using it.

That will help determine if the gym will meet your needs.

The better the social media page, the higher the odds of that gym having a great vibe to it.

Step 7: Call the gym

Yes again, actually SPEAK with a person! There’s information you can gather from the gym staff that you can’t get from a website.

“What are your peak hours?”
“Do a lot of people use the squat rack?”
“Can I do deadlifts?”
“Could I take a class?”

Just tell them your story:

“I’m staying at X hotel for X amount of days and was thinking about using your gym? Do you have any specials for travelers?”

You never know what type of deals they have that’s not being advertised.

Gyms like to make money but they understand that a traveler is only going to be in town for a few days. A good gym staffer will tell you about a price that’s not advertised anywhere.

One of the gyms I use to work out had a cool work around for travelers.

One day passes were $10, one week passes were $25 and one month passes were $50.

But how much was a month to month membership?  Just $29!

If you told them your story (I’m in town for three days and would like to work out), they would sign you up for a month-to-month membership, charge you your first month, cancel your enrollment fees and then cancel your next month!

Something they would NEVER advertise!

Again, something nobody would have ever known unless talking with the staff.

Step 8: Make the decision

Now that you have all the information, it’s time for the easy part.

Make a decision!

Make sure that you analyze all of the important decisions like equipment, distance from hotel, hours it’ll be open, how long you will be staying at the hotel, and the types of workouts you will be doing.

Hopefully now when you travel, you’ll always have an idea of what to do when it comes towards finding a great local gym.

Do you have any advice that I forget? Leave a comment below!

How To Eat A Low Carb Paleo Style Breakfast While Traveling

Millions of people have adapted to the low carb paleo lifestyle. For some it’s used as a fad diet to quickly shed some pounds.

For others it’s a big part of their gluten free lifestyle. Whatever the reason may be, following a paleo lifestyle has many benefits as well as some drawbacks.

When traveling or eating out, it can be difficult to figure out what you can do to reap the benefits of a low carb paleo breakfast.

In today’s post I would like to put the focus on eating a low carb paleo style breakfast.

What is Paleo

Paleo is a diet lifestyle that believes in going back to the caveman days of eating whatever you could naturally hunt, gather or grow.

The majority of paleo approved foods consist of one ingredient. The closer the food is to its natural state the better it is for your body

What makes paleo a great diet choice is that its philosophy eliminates the foods that typically causes everyone to gain weight.

So if you eat foods without the extra unnecessary junk, can you guess what happens?

Massive weight loss!

That’s why the Paleo diet has become such a huge trend. At its core, eating a Paleo style diet is what we humans should be doing.

Getting rid of highly over processed foods from our diets is a major step towards being healthy. When those foods disappear, people typically experience a significant reduction in their tummy size.

That’s typically what happens when you take carbohydrates out of your diet.

Carbs are not the problem!

Carbohydrates have mistaken gotten a bad rap since this millennium has started. In the 80’s and early 90’s it was all about the high carb low fat diets.

Now most diet plans want you to ditch the carbs completely and go low carb. Ditching carbs completely is going waaayyy overboard.

Your body needs carbohydrates to function. Especially if you’re a person that works out.

If you do some form of resistance exercise (ie: lifting weights), your body NEEDS carbohydrates to do its job properly!

It’s something I preach to my clients all the time.

If you want to follow a low carb diet, that’s fine.

Just know that after you’ve performed a serious resistance focused work out routine, you MUST have some carbs in that 2 hour post workout timeframe.

Not doing so is harming all that effort you just put in the gym. Any other time of the day, it makes sense to follow a low carb paleo style diet.

Just make sure you give your body the nutrition it needs to do the job right after doing resistance exercise!

Now that i’ve gotten that out the way, let’s talk about the best options for a low carb breakfast.

Why Eat A Low Carb Breakfast?

I personally practice the art of intermittent fasting, but if you’re a person that can’t go without breakfast, you want to make sure that your first meal of the day is a great healthy choice.

We want to eat a meal that will leave us feeling energized for the rest of the day. The problem is that due to our busy hectic lives, we have been tricked into thinking that breakfast foods must be cheap and fast.

Thus you’ll find the majority of people’s favorite breakfast foods contain lots of sugar, fats and/or salt. Those are the perfect trifecta for obesity and unhealthy diseases.

So of course that combination is what 90% of the fast food menus consist of for breakfast.

Even at diners, it can become a pain to be “healthy” when you have a stack of pancakes staring at you from the next table!

Stack of pancakes which is not paleo friendly
you know you want to eat me right?

When you eat those foods for breakfast, your body will quickly process those carbohydrates (sugar and flour) into glucose which will make you feel like you have this quick burst of energy.

Once that burst is over, you’re going to feel a major crash due to all that blood sugar (glucose) in your system!

With so much glucose, your body’s insulin comes into your blood stream to break up the party. It’s job is to make sure glucose goes to its proper storage location.

That’s why most people feel so drowsy and lethargic after eating carb heavy breakfast foods.

You’re feeling the high and lows of your glucose levels rising, and then insulin trying its best to get rid of all that unnecessary excess energy.

That feeling can be avoided if you eat the proper ingredients.

The Low Carb Paleo Breakfast Set Up

A low carb paleo breakfast must include lots of vegetables, protein, and fats.


Yes I said vegetables!

You should not use this lifestyle as a pass to only eat meat and cheese!

Vegetables provide vitamins and nutrients that you body needs. Its nature’s top multi-vitamin supplement. Don’t skip out!

You should be trying to eat as many servings of vegetables in a day.

Top vegetable choices for breakfast:

  • Spinach
  • Peppers
  • Onions
  • Mushrooms
  • Broccoli
  • Kale
  • Tomatoes*
  • Avocados*

*yes i know these are technically fruits

If you’re in a hotel room with a microwave an easy way to get some veggies is to buy frozen or steam bags of your favorite veggies. Very easy and convenient!


The high appeal of low carb diets is the fact you can eat meat! Protein should be your top macronutrient (protein, fats, carbohydrates) when trying to improve your body.

It’s the only macronutrient that helps with satiety aka feeling full. That’s why high protein is always included with the other two macronutrient when it comes to diets.

Ex: high protein high fat diet, high protein high carb diet.

A low carb paleo diet is basically a high protein high fat diet.

When following a Paleo breakfast, the great thing is that you don’t have to be as picky about your meat choices.

It’s ok for there to be some fat in the meat because that’s the other macronutrient you’re highlighting with this eating lifestyle.

Some great protein choices for breakfast are:


Eat the whole egg!
There’s always a debate ever year about whether or not eggs are good for you.

You need to get some fats in your diet when eating a low carb breakfast. Few food sources are better than whole eggs.

Organic or not, go for the whole egg when ordering out. If you want more protein add some egg whites too!

You should not be eating only egg whites in your omelette for breakfast! Please start including some whole eggs into that omelet.

Scrambled, boiled and/or omelettes are easy traveling choices for cooked eggs.


Beef….It’s what’s for dinner!…umm I mean breakfast!

Have fun eating your favorite beef selections but be careful.

The key is to make sure you are not ruining your freedom by having sugary sauces on top of the beef.

Steak and eggs are always a classic breakfast choice. Or you could always have some leftovers from last night’s dinner.  Just ditch the carb sources.

Even a burger from a fast food joint is possible if you ditch the bun. I probably wouldn’t add bacon to the burger if I was ordering from a fast food joint though, due to it being wasted fat calories.

Speaking of Bacon

If you are following a low carb style breakfast just so you can eat as much bacon as possible….You’re doing this for all the wrong reason!

The reason I say this because out of all the good high protein meat sources you can choose, bacon is mostly fat with just a little bit of protein.

One or two pieces of quality bacon along with some of the higher protein sources is one thing, but if you’re eating 5-10 slices of bacon with one egg and two slices of cheese, you’re not really trying to be healthy!

You’re just using low carb as an excuse to embrace eating lots of saturated fats!

Other Meats

I would put pork sausage in the same category as bacon. There’s better protein sources, so use it sparingly.

Turkey bacon and turkey sausage are better options than pork bacon and sausage.

If you’re going to eat pork, go for pork chops, roast and/or tenderloins. Those are awesome choices for breakfast!

Salmon, tuna, turkey, bison, and chicken are great choices as well.

If it walks, swims or fly, it’s fair game!


You’ll be getting the majority of your fats as byproducts of the protein sources you will be eating for breakfast. If eating the lower lean protein sources (turkey, chicken breasts,bison,tuna,etc), you may want to add some healthy fats to the meal.

Great choices:

  • Avocado
  • Nuts

When eating cheese go you want the real stuff, not the super processed generic cheese you would find on the shelf or in a box. Think swiss, cheddar, muenster, goat cheese,etc.

Avoid canned spray cheese and Velveeta!

Cooking Oils

When cooking paleo foods, try to use coconut oil, olive oil and grass fed butter.

Your meats will already contain saturated fats in them.  You will want to balance your fats out with healthy polyunsaturated and monounsaturated fat sources when possible.

When eating out, I understand that you can’t always control it, but if cooking the foods yourself, make sure you get these healthy oils in your diet!


Butter is not necessarily evil when following the low carb diet. You just should use it as necessary.

Cooking a healthy omelette doesn’t need 4 tablespoons of butter! One tablespoon or less is more than enough.

Fish Oil Supplements

Omega-6 is a healthy fat that your body cannot produce on it’s own. You get the majority of omega-6 fats from fish.

I’m not a big supplement person, but one of the few supplements I would recommend to people is fish oil.

If following a high fat diet, you want to make sure all your fats are covered, so it’s critical that you have a daily supply of omega-6. The easiest way to ensure this is by taking fish oil supplements.

Here’s the fish oil brands I would recommend:

Biotest’s Flameout

Dr. Tobias Omega 3 Fish Oil 

Super Shakes

When in a hurry why not make yourself a low carb super shake.

Get yourself some quality protein (whey plus casein), some vegetables (or greens supplements), healthy fats/oils and blend away!

Here’s a video showing how to make a simple breakfast Super Shake.   This isn’t necessarily paleo, but it is good for those tough days.