Winter Workouts and an Egg in a Kale Cup Breakfast Recipe

Winter is here!  Some of us celebrate and some of us cringe…  Whether you cheer or boo – the key to surviving an Ottawa winter is to embrace it in one way, shape or form.  Time will fly if you get the kids outside tobogganing, sledding, skating, skiing or even out to your local park.  Finding time to exercise is important to maintain overall health and to avoid the winter weight gain that many complain about come spring.  It doesn’t have to be winter running or cross country skiing (although great if so!).  It can be as simple as a daily 20 minute walk (there is no bad weather, only bad clothing – layer up!), playing with the kids or joining a class to keep you motivated.  Many fitness centres will offer free classes and trials.  Continuum Fitness, for example is offering a week of free classes beginning January 12.  Ask your local fitness centre about their specials and take advantage.

Can’t make it out for fresh air?  Why not try a few strength exercises at home to keep the flow going.  Try one set of each of the following:

Squats: 15-20

Push ups (knees or toes): 15-20

Plank hold (knees or toes): 30 to 60 seconds

Climbing stairs: 5-10 flights

I also like to experiment with more savoury breakfast options in the winter.  Try this egg in a kale cup for a kick start to your day.  Very easy and nutritious!

Start by folding a kale leaf into a muffin tin.  Crack one egg into the well.  I use a muffin cup and crack one egg and some cheese for the kids.  It should look like this:

photo 1

Bake at 350F for 15 minutes or so until the egg is cooked or until it looks like this:

photo 2


Sprinkle with salt and pepper and enjoy!

Happy winter!


Sarah is a Certified Kinesiologist, Exercise Physiologist, Group Fitness Instructor and Mother of 2. She is the creator of the Prenatal and Postnatal Strength Workout DVD (available at as well as co-created the Elemental Workout®. Sarah owns Continuum Fitness and Movement Performance with her husband, John (, a personal training studio in Westboro, Ottawa offering one on one coaching as well as group classes. Sarah is a former international fitness competitor and has been a nationally ranked race walker.

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  1. I have yet to eat kale!! All I here is great things about it I am gonna have o grab a bunch soon to try. Thanks for the breakfast idea 🙂

  2. there’s only one day of the year that I’ll eat Kale and that’s on Christmas Eve when it’s a tradition in my family to eat it, chopped and mixed mashed potatoes and cream and eaten with a special type of smoked ham and spicy sausages. Now why isn’t our tradition to eat Fondue for example?

  3. Looking forward to tying these. Kale is supposed to be very healthy for you. Fingers crossed that it’s as delicious to eat as it looks.


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