My Go-To Breakfast For Sustained Energy and Well Rounded Macros

I used to be one to eat something different for breakfast everyday because, why not switch it up? But then I concocted my protein peanut butter oatmeal mix and I have generally been having that every day for like 6 months. It is just TOO good.

Not only does it have a good mix of proteins, fats, and carbs, it keeps me going! And that is important on days when I am busy coaching so many classes in the morning that I really can’t eat in my every 3-4 hour window, and it turns into about 4-5 hours.

So what’s in it? For the overnight oats option I use the following ingredients:

For regular, warm cooked oatmeal in the morning I do not add the yogurt or the milk.

But basically it’s 1 serving of oats + 1/2 cup of greek yogurt + half scoop of Quest Nutrition Salted Caramel protein powder + 1 spoonful (about 1.5-2TBSP) of Natural Peanut Butter + Almond milk to desired consistency

What about the macros?

400 cals / 32g protein / 43g carb / 10g fiber / 13g fat

PS. If you’re on a ‘diet’ where you are cutting carbs, fat, etc. Alter the serving size of the oats or peanut butter you use! I suggest reducing the amount of peanut butter before reducing the amount of oats, since oats are the base in this recipe 

Give er a try for your next breakfast. Not to mention making the overnight version is a morning time saver, which we all need!

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Avocado Egg Toast & How to Pick the Perfect Avocado

When choosing a snack, I try (and suggest you do the same) to pick something that is well rounded with all of the macronutrients – carbs + protein + fat. This avocado egg toast comes in at:

211 cals / 13g protein / 23g carbs / 8g fat

IMG_1383

It’s simple! Add some pepper to your liking and you’re ready to roll

Okay, so how to find the perfect avocado and when do you cut that bastard open?

The first thing I do when choosing an avocado isn’t the ‘softness’ test, I pluck off the little seed at the top of the avocado to reveal the color underneath of it. If it is the bright yellow/green color then it’s usually at the good stage of ripeness. If it’s dark green or brown, it is either not ripe yet or way past ripe.

After that I DO do the softness test. For avocados I know I will be using within a few days I find the softer ones, but not like “a baby could squeeze these and they would disintegrate soft” just a soft to the touch. For avocados that will sit in my pantry for a few days longer, I find ones that aren’t quite soft yet. Regardless, I don’t get an avocado that is hard because they are still ripening and at that point if I think “oh it’ll ripen in my pantry” it usually goes unforgotten and then I have missed my window.

Trial and error you avocado lovers, trial and error. You also will find certain grocery stores that tend to have better avocados than others

20 Minute Bodyweight HIIT Burn

Crunched on time? No time to make it to the gym? Find a spot in your home, your garage, your backyard and take this for a spin!

Need help dechiphering those exercises?

  • Burpee: Starting in a standing position, bend over placing your hands on the floor, jumping or stepping your feet back into a plank position (core is tight!) and then hop or jump your feet back to your hands to return to a standing position. Additional option: add a push up at the bottom once you hit a plank position
  • 90 degree turn squat jump: Starting in a standing position, begin your squat by pushing your hips back and down keeping the weight heavy in your heels and your knees behind your toes. On the way up from the squat begin to jump by powering through your legs BUT turning 90 degrees to the side. To initiate the turn, drive through the hips to make the 90 degree movement.
  • 3 step side shuffle plank: Think of a basketball drill here. Bend your knees slightly keeping your chest tall and begin to take 3 side step shuffles to one side. Once you do 3, drop your hands down to your feet and hop or step your feet back into a plank position, return to standing position (that is 1 rep). Side shuffle to the other side and repeat
  • Squat plank thruster: Beginning in a full plank position, using the power from your hips drive your feet (jumping or stepping) up to right outside of your hands, landing with your heels in contact with the ground and then lift your chest so you are looking forward (at this position you should feel like you are in a low squat position- remember good form for this!). Hop or walk your feet back and repeat.
  • Crab crunches: Think of elementary school PE here. Starting with your feet and hands in contact with the ground, your body is facing UP not DOWN. Pull your hips up by squeezing through your glutes (you should be in a reverse table top position here). Finding your balance with your feet about 1 foot apart, lift your right hand and left foot off the ground, reaching your right hand to touch the left knee as both limbs crunch towards each other (this is 1 rep). Return to the ground and repeat.

 

Ready, set, go!

21 Day ‘Be The Machine’ Program: Week 3

Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!

 

Monday: 

Exercise options:

  • single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
  • Jump lunge- step back lunge
  • Balance hop- take out the hop
  • Broad jump to back pedal- run/walk forward to backpedal

Tuesday:

Have fun with this one 🙂

Wednesday:

Exercise options- for the run it is listed in there, basically do half

Thursday:

Friday:

Active rest. For me it was moving a sh*t ton of boxes!

Saturday; 

Active rest.

Sunday:

Orangetheory Fitness

While you’re watching, go subscribe to my YouTube channel 🙂

21 Day ‘Be The Machine’ Programming: Week 2

Hey all! How was week 1 for you? Do you feel like a machine yet?

For those of you who are new- Be The Machine programming is all about YOUR body being the machine. We’re forgetting about strength machines (and cardio machines too if we can help it) and turning your body into a fat burning, muscle building machine with the assistance of free weights and accessory weights.

Let’s see what week 2 has in store for you:

Monday: LEG DAY

Exercise options

  • Instead of a barbell use a dumbbell or kettlebell

Tuesday: ARMS- Dumbbell only workout!

This one could be done at home if you have a pair of 10 or 15 lb dumbbells 🙂

Exercise options:

  • Incline plank with tricep kick- do a knee plank with tricep kickback
  • Mountain climber get up- Don’t do the get up, just do mountain climbers
  • Rolling burpees- do a regular burpee with a squat at the top

Wednesday:

Orangetheory fitness. If no access to Orangetheory, or another class based workout try one of the following options:

Option A:

  • 25-40 minutes of hill runs/walks

Option B: Repeat for 2 rounds

  • 1 min regular (a semi-comfortable working pace, you should be able to do this for 25 minutes)
  • 3 min mid sprint (uncomfortable effort, you should only be able to sustain this for 2-4 minutes if you had to)
  • 1 min regular
  • 2 min mid sprint
  • 1 min regular
  • 1 min mid sprint
  • 1 min regular
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec full sprint
  • 1 min walking recovery

Option C: Bodyweight cardio tabata

Focus on one exercise at a time and do 8 rounds of 20 seconds of work, 10 seconds of rest

  • Squats
  • Tuck jumps (option= high knees)
  • Plank jacks
  • Push up to mountain climber
  • Jumping jacks

Thursday: PUSH/PULL (CHEST/BACK)

NOTE: begin and end this workout with a 6 min run/walk

Exercise options

  • Instead of a barbell, use a dumbbell or kettlebell
  • Instead of jumping/hopping over the bench, do step ups all on one leg and then switch

Friday: ACTIVE REST

Go for a walk, enjoy the nature 🙂

Saturday: Orangetheory fitness

Refer to Wednesday options for options here- choose a different one!

Sunday: ACTIVE REST

Enjoy the weekend. Play some volleyball, disc golf, go tubing, etc!

Enjoy! And don’t forget to stretch 🙂

-Carly