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An alarm clock with a post it note saying 'Rise and shine'.

Rise and shine!

The combination of a healthy breakfast and a little exercise can give you the kickstart your day needs. LiveWell Advisor Dan offers up a tasty recipe to fuel you up and his top five tips to get you moving... 


Eating well  and staying active is key to better health and wellbeing, so start the day positively. First try this nourishing, protein-rich Egg Wrap which is one of my favourites. It’s easy to make and delicious.  

Then follow-up with a few simple ideas for helping you get more active – and stay active. And remember, if you would like some extra ideas and support, me and the rest of the Advisor team are just a message or phone call away – our help is friendly, confidential and completely free. 


Wholesome Egg Wrap  


• 2 eggs 
• 1 multigrain tortilla wrap 
• Grated cheese (your choice) 
• Ham 
• Sliced tomato 
• Spring onion (optional) 
• Mushrooms, cooked (optional) 
• Seasoning (salt and pepper) 


1. Begin by cracking two eggs into a bowl, whisking them thoroughly with a fork. Season the mixture with a pinch of salt and pepper. 

2. Preheat a frying pan over medium heat. Once hot, add the seasoned egg mixture to the pan and wait till partially cooked. 

3. Place the tortilla wrap on top of the egg mix,and press gently to allow the egg to stick to the wrap. Once the egg has stuck, turn it over with a spatula.

4. Adjust the heat to avoid the wrap burning.

Tortilla wrapped filled with ham, cheese, tomatoes and mushrooms.

5. Add fillings– cheese, ham, tomato slices, and pre-cooked mushroom. add a chopped spring onion for extra flavour. Ultimately you can use whatever fillings you feel would go great (sausage, spinach and peppers are a good combo too), just keep it healthy.

6. As the cheese melts and the fillings warm up finish up by folding the wrap in half or quarters. Enjoy! 

Tips for Starting Your Exercise Routine: 

1. Set Realistic Goals: Begin with achievable milestones. Setting realistic goals ensures a gradual progression, preventing burnout or frustration. Celebrate small victories to stay motivated. Try a programme like the NHS couch to 5k app to help you manage progress and set milestones. 

2. Find an Enjoyable Activity: Exercise doesn't have to be a chore. Explore various activities until you find one you genuinely enjoy. Whether it's jogging, cycling, swimming, walking or a team sport, making it fun increases the likelihood that you’ll stick with it. How about joining a friend or neighbour on a brisk morning walk or at a local club?  

3. Establish a Routine: Consistency is key.  Whatever you choose, make a date with yourself and put it on the calendar. Having a timetable makes you more accountable. Put a big tick next to every session you achieve and watch those days mount up. 

4. Mix It Up: Avoid boredom by mixing things up: cardio (running, swimming, cycling, aerobics), strength training (weights, squats, lunges) flexibility/stretching exercises (yoga, Pilates). Variety not only keeps things interesting but also works different muscle groups. 

Give yourself a break: Recognise the importance of rest and recovery. Allow your body time to recuperate between sessions to prevent burnout and reduce the risk of injury. Getting enough sleep and drinking enough water are important too. 


Need some help to build a healthy eating plan?

Talk to us! Our support, advice and coaching is completely free. We can help you build a plan to eat more healthily and include more physical activity in your day. 




How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

Your Favourites?

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