Fuel The Sweat Series (1 of 6)
Welcome to our brand-new “Fuel The Sweat” Series! Every other month, we’ll be sharing two things to help you on your fitness journey:
An easy, delicious recipe to keep you fueled.
A 30-minute, at-home full-body workout to keep you sweating.
FUEL: Grated Egg Avocado Toast
Time: 30 minutes or less (even faster if you already have hard-boiled eggs)
One-Pan Meal • Vegetarian Friendly
Ingredients
½ cup mayonnaise
1 teaspoon hot sauce
1 teaspoon smoked paprika
¼ teaspoon chili powder
¼ teaspoon cayenne pepper
Fine pink Himalayan salt (to taste)
1 large avocado
Juice of 1 lemon
4–6 slices of your favorite bread
4–6 large hard-boiled eggs
For Serving: Hot honey (organic preferred), flaky sea salt, chopped fresh herbs (mint, parsley, or basil)
Directions
Mix the Spicy Mayo: In a small bowl, combine the mayo, hot sauce, paprika, chili powder, and cayenne pepper. Taste and add pink Himalayan salt if needed.
Mash the Avocado: In another bowl, scoop out the avocado, add lemon juice, and mash until well combined.
Toast & Spread: Toast your bread slices to your liking. Spread each slice with the spicy mayo mixture, then top with the mashed avocado.
Grate & Top: Using a cheese grater, grate one hard-boiled egg directly onto each slice of toast.
Finish with Flavor: Drizzle each toast with hot honey, sprinkle with flaky sea salt, and garnish with your favorite chopped fresh herbs.
SWEAT: 30-Minute Full Body Workout
1. Warm-Up (4 minutes)
Complete as many rounds as possible in 4 minutes of:
20 Jumping Jacks
10 Sit-Ups
5 Inch Worms
Focus on warming up your shoulders, core, and legs.)
2. Main Workout (21 Minutes)
Part A (4 Sets For Quality)
0:45 Plank Shoulder Taps
0:45 Calf Raises (Heels off the floor)
0:45 Alternating Reverse Lunges
(Rest 15–30 seconds between intervals if needed.)
Then…
Part B (3 Sets, Minimal Rest)
12 Up-Downs (like a burpee without the push-up)
6 Push-Ups
12 Air Squats
(Focus on form, especially during push-ups and squats.)
3. Finisher (5 minutes)
AMRAP (As Many Rounds As Possible) with ascending reps of 2, 4, 6, 8…
Sit-Ups
Jumping Jacks
(Example: Do 2 sit-ups, 2 jumping jacks, then 4 sit-ups, 4 jumping jacks, and so on. Empty the tank!)
Ready, Set, Fuel & Sweat!
This is just the first installment of our Fuel The Sweat Series here at FitNKC. We hope you enjoy this quick meal and workout combo. Stay tuned for more tasty recipes and killer workouts to keep you energized, motivated, and moving toward your goals.
Feel free to share your progress and let us know how you liked the Grated Egg Avocado Toast. Until next time—keep fueling your body and sweating it out!
