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

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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

21 Day ‘Be The Machine’ Programming: Week 1

BE THE MACHINE

Here’s my challenge to you, over the next 3 weeks you (we) will see how strong your body is. Using no machines, no cable systems, and limited cardio equipment we will take your body out of it’s comfort zone.

Why use machines when you can be one?

This program will focus on using your bodyweight, barbells, free weights, and accessory equipment such as BOSU, medicine, stability balls, TRX straps, bands, etc. Cardio machines such as the treadmill and bikes will be used as options for those who can’t make it outside to run/walk or can’t physically do so.

So let’s see what is in store:

Sunday:

*OPTIONAL FINISHER: 10 minute run/walk for distance*

Exercise Options:

  • For the cardio warm up: if you have access to run or walk outside do that- it’s summer time! Otherwise use a machine if you must, but there is always the option of bodyweight cardio (jumping jacks, high knees, butt kickers, etc.)
  • If you don’t have a bar like the one I used (see video) for the bar rows and over the bar burpees. Just use dumbbells for the row and do regular burpees
  • For the inverted rows: you can set that up using a smith machine or a squat rack, just have the bar low enough that you could sit under it

Monday:

Exercise Options:

  • If you don’t have kettlebells, all of the exercises can be done using dumbbells
  • For the walking lunges- if you can’t ‘walk’ because of knee or balance issues do 10 step forward lunges then 10 setp back lunges
  • Broad jump option: squat to long steps or squat to heel touch (bring your foot up towards your hand as you stand, and tap it with your hand)

Tuesday:

I did Orangetheory this day 😉 If you don’t have access to one do the following running/walking intervals:

Option A: 10 rounds – can be done inside or outside

  • 1 minute fast (heavy breathing)
  • 30 seconds slow (your slow speed should NOT be snail slow, make it a speed you could do for about 25 minutes)

Option B: 

  • Find a hilly neighborhood and run/walk for 25-35 minutes

Option C: 

  • Find a local football field and run/walk to bleachers for 15-25 minutes

Wednesday:

*OPTIONAL FINISHER: 10 minute run/walk for distance* (beat your Monday distance if possible)

Exercise Options:

  • If no TRX: do LIGHT dumbbell chest press and tricep extension
  • Jump squats- take the jump out 🙂
  • If no ball for ball slams: find a medicine ball or weight and hold it at your chest and do a squat and then press the weight up while you are standing in the squat (will resemble a thruster)

Thursday:

Rest day, you deserve it 😉

Friday:

*OPTIONAL FINISHER: 5 rounds of jumprope until failure*

Exercise Options:

  • Progressive deadlift means to keep the same reps but add more weight each set
  • Jumping pull ups: TRY NOT to use an assisted machine. Instead set a smith machine or squat rack bar to a height that if you sit directly under it, the bar comes to your wrist when your arms are extended straight up. From the seated position, using your feet to help, do a pull up
  • If no TRX- do reverse grip dumbbell row and EITHER ab machine roll out OR plank jacks
  • Side step tuck jump option- side step to 1 high knees each
  • I didn’t get a video of rolling get ups (sorry) try this link – https://www.youtube.com/watch?v=Nwd3KRq8Es0

Saturday:

You set a time goal and AMRAP it!

Sunday:

Active rest 🙂 Go for walk, play a sport, find an outdoor activity, do some stretching. Whatever floats your boat!

Weeks To The Beach: Week 4

Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

  • Jumping jacks 3X30,25,20
  • Assisted pull ups 3X10
  • KB deadlift 3X10

Set 1:

  • Deadlift 6X6,5,4,3,2,1
  • Plate curl 5X12

Set 2:

  • Power cleans 5X5

Set 3:

  • Lat pull down 4X10
  • DB curl 4X10

Set 4:

  • DB iso squat hold with rows 3X10 (last set= drop set)
  • DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

  • Back squat 4X5
  • Full plate front raise 4X8

Set 2

  • Stiff leg deadlift 4X5
  • DB lateral raise 4X10

Set 3: HIIT

  • KB goblet squat 3X8
  • Weighted leg abduction 3X10 each
  • KB upright row 3X10
  • KB push press 3X10

Set 4:

  • Cable lateral raise 3X10
  • Cable front raise 3X10
  • Squat jumps 3X12

Set 5: HIIT finisher

  • KB sumo squat to shoulder press 3X10
  • KB weighted split squat 3X10 each
  • KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

  • Bench press 4X6,6,7,7
  • Plate side bend 4X10

Set 2:

  • Cable fly 3X15,12,9
  • Hanging knee ups 3X12,10,8
  • Tricep dips 3X12

Set3:

  • BOSU DB press 4X8
  • BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

  • TRX chest press
  • TRX tricep extension
  • TRX rollout
  • Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

  • DB shoulder press
  • Squat box jump to step down
  • Pull ups
  • Speed skaters
  • DB bicep curl
  • Burpees
  • DB squat with triceps skiier
  • High knees

 

Weeks to the Beach: Week 3

Monday: Memorial Day

Option A (I actually did this on Sunday)

This workout video was posted to my instagram but to have it in writing it looks like:

AMRAP (As Many Rounds As Possible) – set your own time limite:

  • 12 heisman each
  • 12 DB deadlift
  • 10 pull ups
  • 10 plank combo
  • 8 DB snatches each
  • 8 stability ball tuck to pike

Not sure what each exercise is? Go to commit_fit_carly on Instagram and find the post from Memorial Day!

 

Option B: Legs + Glutes

5 minute warm up

Set 1

  • Back squat 5X12,10,8,6,4

Set 2

  • Weighted reverse lunge to curtsy lunge 4X5 each leg
  • Weighted calf raise 4X20
  • Incline glute bridge 4X10 each

Set 3

  • Sumo goblet squat to abduction (in the video) 4X10 total
  • KB stiff leg deadlift 4X10

Cardio break (2-3 min or .25 mile)

Set 4

  • Reverse hack squat 4X6
  • Full burpees 4X6

Cardio break (2-3 min or .25 mile)

Set 5: 3 round burnout to finish

  • Birddog X10 each
  • Donkey kick X12 each
  • Hydrant X12 each
  • Weighted glute bridges X15

*Option for back squat: heavy weight dumbbell squats

*Option for reverse hack squat: Heavy weighted dumbbell BOUNCE squat

Tuesday: CARDIO

For me? 5 mile run

Not for you? Try treadmill intervals (refer back to week 1)

Wednesday: Back + Shoulders

Warm up:

  • Lat pull down 3X10
  • Cable lateral raise (LIGHT) 3X8

Set 1

  • Barbell row 4X12,10,8,8
  • Plate bent arm lateral raise (in the video) 4X10

Set 2

  • DB upright row to curl to shoulder press 4X8

Set 3

  • Mid row machine (in video) 4X12,10,8,8
  • Plate front raise 4X10,8,10,12

Set 4

  • Heavy lat pull down 4X6
  • DB lateral raise 4X10

Set 5

  • DB double row 3X8 + One more set at a drop set
  • Shoulder push ups 4X10

Plank finishers! **3 rounds of max hold in seconds**

Notes: bent arm lateral raise needs to be fast up & slow down

Shoulder push ups are also on the Instagram!

This day is a little bit off of what I’ve been trying to do for this programming. More sets and exercises than most days, but it works

Thursday: Orangetheory Fitness

But for real, look at adding this into your routine!

*If no access to Orangetheory, do a 40 minute HIIT*

Friday: Chest + Arms

Warm up 5 minutes

Set 1

  • Bench press 4 X 5,5,4,4 <— Make these HEAVY!
  • DB bicep runner 4X20 (in video)

Set 2: 3 RFT (Rounds For Time) – In video

  • 5 push ups
  • 5 plate sit up press
  • 6 plank tircep kickback each
  • 6 plate russian twist each
  • 7 plank lateral raise each
  • 7 plank glute bridge
  • 8 plank row each
  • 8 plank toe taps

Set 3:

  • DB seasaw chest press 4X8 each arm
  • DB hammer curl 4X8
  • DB overhead tricep extension 4 X8

Burnout finisher- NO REST during transition

  • Chest press X20,15,10
  • Skull crusher X10,8,6

*Use a bar (if no bar use DB’s and perform 20 chest press then 10 skull crushers, back to 15 chest press and 8 skull crusher, then 10 chest press, 6 skull crusher. As little to NO rest as possible)

Cool down 4-5 min

Saturday: Quick HIIT

1 mile warm up

AMRAP 20 minutes: The Magic 8

  • 8 squat curl press
  • 8 tuck jumps
  • 8 full burpees (we all love I know!)
  • 8 crab crunch cross
  • 8 reverse lunge to power up
  • 8 upright row
  • 8 chest press with glute bridge
  • 8 static v-sit hold with front press

*Whole workout is videod*

Weeks to the Beach: Week 2

Another week into my new programming and I’m feeling good! I like the change of pace I’m seeing, results to show!

Monday: Legs + Shoulders

Set 1: Goal- try to go a little bit heavier each set if possible, but keep the same rep count

  • Front squat (barbell) 5X8
  • Plate shoulder press 5X8

Set 2:

  • Bar thrusters (squat to press) 5X8
  • Double KB swing 5X10

Set 3:

  • Single leg deadlift combo 4X8 each
  • Plank with leg lift 4X12 each

1 mile run

Set 4: 3 RFT (rounds for time)

  • 10 box jumps
  • 15 glute bridge
  • 20 sumo squats

Tuesday:  Cardio

  • 30-40 minutes of your choice (mile runs, cardio machines, HIIT)

Wednesday: Back + triceps

Set 1:

  • Sumo deadlift 5X5
  • Burpee pull ups 5X5

Set 2:

  • Single arm bent over row 4X8
  • Lunge to tricep fly 4X8 each

Set 3:

  • KB DLHP (kettlebell deadlift high pull) 3X12,10,8
  • Plank drag to tricep kickback 3X8,10,12

1 mile run

Set 4:

  • TRX pull up 3X10
  • Battling rope 3X40-50 hits

Burnout finisher: Assisted pull up + assisted dip to failure

*Notes: if you don’t have a TRX, do a row instead of pull ups (cable row, DB row, barbell row)

Thursday: Cardio

  • Orangetheory fitness 😉

Saturday: Chest + biceps

.5 mile

Set 1:

  • DB chest press 5X10,8,6,6,6
  • Bar curl 5X12
  • Decline mountain climber 5X12 each

.5 mile

Set 2:

  • DB incline fly 4X14,12,10,8
  • DB cross body curl 4X14,12,10,8
  • Plank jack 4X20

.5 mile

Set 3:

  • BOSU DB chest press 3X8
  • BOSU balance curl 3X10
  • BOSU ab tuck 3X15

.5 mile 

*Notes: try to increase your half mile time each time. If you don’t have a BOSU ball, all exercises can be done on a bench/ floor.

As always, if you have questions or need modifications ASK- there are ALWAYS modifications to be done that can still give you a great workout!

Weeks to the Beach: Week 1

A glimpse into my new programming getting ready for Myrtle beach in T-minus 3 weeks

if you have questions, ask!

Monday: LEG DAY

Set 1:

  • Back squat 5 X 12,10,8,6,4
  • Kettlebell full swing 5 X12

Set 2

  • Power clean 4X6
  • Kettlebell front squat 4X12

Set 3

  • Reverse hack squat 5X12,10,8,6,4
  • Box Jumps 5X12

Set 4

  • Split lunge pulse 4X6
  • Weighted calf raise 4X20

Treadmill X10 min

 

Tuesday: Boulder Shoulders

Set 1

  • Smith machine shoulder press 5X12,10,8,6,4
  • Steam engines 5X20

Set 2: 5 rounds for time

  • Pate full front raise X4
  • Burpess X6
  • Lateral raise X8
  • Shuffle tuck jump X10
  • Reverse fly X12
  • Mountain climber twist X14

Set 3:

  • Dumbbell arnold press 4X10
  • BOSU side to side knee tuck 4X12

1/2 mile run

 

Wednesday: Back Attack

1/2 mile warm up

Set 1:

  • Barbell bent over row 5X12,10,8,6,4
  • Plate curl 5X12,10,8,8,8

Set 2:

  • Lat pull down 4X12
  • Kettlebell curl 4X12
  • Cable lat pulls 4X12

Set 3:

  • Man makers 4X5
  • Seated hammer curl 4X6

Set 4:

  • Deadlift 4X8
  • Jumping pull up 4X8

Cardio machine 6 mins

Thursday: Orangetheory Fitness 🙂

If no access to Orangetheory (you unfortunate soul): find 3 running paces or 3 walking inclines on the treadmill and do 3 rounds of the following:

  • Level 1 X1 min
  • Level 2 X1 min
  • Level 3 X1 min
  • Walking recovery x30 sec
  • Level 1 X1 min
  • Level 2 X45 sec
  • Level 3 X45 sec
  • Walking recovery X30 sec
  • Level 1 X2 min
  • Level 2 X30 sec
  • Level 3 X30 sec
  • Walking recovery X1min

Friday: Cardio

  • 3 mile run
  • Plank work X 5 min- be creative here!

Saturday: Chest and triiiiis (+Deadlift)

.5 mile run

  • Deadlift 6X5,5,3,3,2,1
  • Military (tricep) push up 6X5

.5 mile run

  • TRX chest press 4X6,8,10,12
  • TRX tricep extension 4X6,8,10,12
  • Battling ropes X30 sec

.5 mile run

  • Dumbbell chest press 4X6
  • Dumbbell bent over tricep kickback 4X12
  • Incline mountain climber 4X20

.5 mile run

Accessory work if you have time/ want to:

  • Pull ups (or jumping pull ups) 3X5
  • Regular push ups 3X6

Challenge! Try to beat my .5 mile times each interval:

  1. 4:19
  2. 3:51
  3. 3:47
  4. 3:35

Seen in the video (in order):

Leg day

  • Barbell squats
  • Kettlebell swings
  • Kettlebell squats

Shoulder day + HIIT

  • Shuffle tuck jump
  • Reverse flyes

Back day

  • Man makers
  • Barbell bent over row

Deadlift

Not videod: chest day specific exercises + Orangetheory/ cardio workouts

Core Burn Time Pyramid

Ready to sculpt and Burn the core?

Pick 3-5 of the exercises below and do in the following time scheme:

  1. 15 seconds per exercise
  2. 30 seconds per exercise
  3. 45 seconds per exercise
  4. 30 seconds per exercise
  5. 15 seconds per exercise

Minimal rest and be mindful of quick transitions!

The Exercises:

A) palms to elbow plank: start in a full plank with your feet wider than normal plank stance and your shoulders directly over top of your wrists. Keeping core stabilization think of replacing your hand with your elbow (ie. you should be moving directly up and down and arm should press you up from the elbow plank, and not be at an angle). The goal is to keep your hips as parallel to the floor as possible throughout the entire exercise

B) ab tuck: engaging your core, be sure to keep the range of motion slow and controlled and to pull with your abs and not through your hips. Straighten the legs for extra difficulty

C) sit up with press: engaging your core, similar to the ab tuck, initiate the motion with your core and not your legs or arms. At the top of the motion, extend the ball overhead, still keeping your core tight and posture tall.

D) stabilizer rotation: this is not a Russian twist for 2 reasons. One- it is much more slow and controlled and Two- you are adding the reach at the top to keep your stabilizer core muscles engaged. Do not try to over rotate on each side.

E) mountain climber: beginning in a full plank with your shoulders directly over your wrists. Keep your naval tucked into your spine as you tuck one knee at a time into your chest

 

With core work, I want you to begin to think about building a strong core to stabilize your entire body better! Doing abs upon abs will not get you visible abs. Thats where proper nutrition comes in. Sorry, but true 🙂

Now lets burn and sculpt those stabilizer core muscles!