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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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Avocado toast is a fitness facade

November 4, 2018

A friend of a friend said they made a “healthy choice” by going with the avocado toast. Sure, it’s healthy, but it’s also a load of carbs and fats. Here’s the deal: This friend of a friend wasn’t actually concerned about what was healthy, they wanted to change their weight and body composition. So, the fact that it is “healthy” no longer applied. Health and weight have overlap but they’re not the same thing, and they easily get mixed up.

You can feel as though you look better when you don’t weigh as much, but can be healthy, unhealthy, or somewhere in between. And on the other side, you could completely not care about your weight and also fall somewhere in that range of health.

Avocado toast is more than just a meal, it’s a difficult conversation about how we view and consume food. The avocado toast is about two things that are constantly contested and battled over: being aware of what you’re eating and living a life of moderation.

Being aware of what you’re eating is a big one. Count calories, don’t count calories. It’s more about this, no, that. It can be an exhaustive back and forth. Truth is: If you’re failing to manage your weight or body composition, then either your macros (proteins, carbs, and fats) are off or you’re eating too much or too little–depending on what you’re trying to achieve. More on that discussion in our post about intuitive eating for lean muscle.

Moderation is another headache. What does moderation even mean? It can be completely different from one person to the next. If we all were experts in moderation then why is obesity still a big problem? Are we beating the “it’s healthy” and “moderation” drums so much that it’s causing even more confusion about eating habits and food?

A recent story on Axios, titled “Fitness industry booms, but we’re not getting fitter,” points at nutrition and eating being to blame for obesity problems. The story goes on to report that between 2007 and 2017, adult obesity is up 17%, gym memberships are up 21%, and interestingly, stress levels—one of those most largely-blamed culprits behind weight issues—was down 23%. It’s possible those gym memberships aren’t being used, but it more squarely points to nutrition and eating being the true root of the problem. That’s the avocado toast, and the things similar to it. Have you ever heard someone say, “it has x in it, it’s healthy”? Let’s use eggs as an example for x. “It has eggs in it, it’s healthy!” No. Just because it has a healthy ingredient like eggs, or if the healthy ingredient is the main ingredient, or if the ingredient is organic, there are still other things that can make it either unhealthy, or counter-productive to goals like weight management.

Let’s make things even more difficult to follow (bare with us)…

The idea of the Keto diet has been big the last couple years, it was Paleo a couple years prior to that, and well before that it was Atkins, South Beach, and maybe a few other smaller ones. Remember that? Avocado toast isn’t Keto because of the carbs, but could be considered Paleo because “the caveman diet” could definitely have included avocados as a harvestable fruit, and bread is a grain. But Paleo isn’t as trendy now, and it’s all about Keto, right? Does that mean avocado toast is out, too?  It doesn’t work with Atkins either because of the carbs, and Atkins was similar to Keto, just an older concept. Avocado toast must fall in no specific diet then. It’s just a healthy recipe that could go either way for people depending on how it’s prepared. Is that where the “moderation” approach comes in? Even more confused now? You should be.

Deconstructing the avocado toast

The bread. There are so many different types of bread, all of which can vary dramatically in calories and carbs. Are you having 50 calories and 7 grams of carbs or 200 calories and 30 grams of carbs? One slice or two?

The avocado. One medium avocado is 250 calories and has 23 grams of fat. How much of that globbed on the bread?

The lack of protein. One egg with avocado toast doesn’t cut it. Hell, two doesn’t even cut it. Seems like it could be a bit low on the protein for all the carbs and fat. And if you’re using whole eggs then you’re just increasing the (albeit healthy) fat even more.

The case for the custom-order or homemade avocado toast and second guessing eating decisions

How about a small egg scramble as the base, two super-thin, low-carb slices of bread with only a gentle smearing of avocado on each?

The macronutrient breakdown of everything that goes into your avocado toast could significantly vary from one to the other. It is a healthy decision, yes. There’s no question about that. But how you include it in you life could either work or work against your goals.

How much are you eating? How often? What’s actually in it? And where does this fall on the highly-subjective scale of “moderation?”

There’s nothing wrong with managing your weight and looking the way you want to look. There’s a clear trend starting to say that there is, but don’t let that trend fool you into thinking that all things healthy are going to help you hit your goals.

You can enjoy your avocado toast, but don’t let this healthy option fool you into thinking it will help you lose those last five pounds.

Need a workout plan? We’ve got 30 free complete training plans you can follow.

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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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