“The work doesn’t work unless YOU do”


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Light workout: 3 Rounds

10 jump squats

10 stationary lunges (10 each leg)

10 Burpees with the jump

10 pulsate squats

Abs: 20 reps

Leg raises

Toe touches

Russian twist


Healthy snack: Avocado-Egg Toast on Ezekiel Bread


 1/2 small avocado

 1 large egg

 1 slice of ezekiel bread

    1/2 teaspoon fresh lemon juice

 1/2 teaspoon extra-virgin olive oil

 1/8 teaspoon Kosher salt

 1/8 teaspoon freshly ground black pepper

Toppings: Maldon sea salt flakes, red pepper flakes

In a small bowl, combine avocado, lemon juice, kosher salt, and pepper. Gently mash with the back of a fork.

Skillet Fried Egg

1 tbsp. butter, or fat of your choice

 1 large egg

Freshly ground black pepper

In a small nonstick over medium heat, melt butter (or heat oil). Crack egg into pan. Cook 3 minutes, or until white is set. Flip and cook 2 to 3 minutes more, until yolk is slightly set. Remove from pan and season with salt and pepper.

Top toasted Ezekiel bread with mashed avocado mixture and then add your fried egg on top. Drizzle with olive oil and sprinkle over desired toppings.

Miah Spencer