WFH Breakfasts – Octane: Blog
Now that many of us don't have to rush for the morning commute, breakfast isn't just about grabbing a coffee or a banana on the go. Working from home (WFH) gives us many more possibilities to break the fast. You may feel like cooking, or just quickly putting your meal together, and it can be […]

WFH breakfastsNow that many of us don't have to rush for the morning commute, breakfast isn't just about grabbing a coffee or a banana on the go. Working from home (WFH) gives us many more possibilities to break the fast. You may feel like cooking, or just quickly putting your meal together, and it can be big or small.

Try these WFH breakfasts and enjoy them at the table if possible, rather than eating in the car, on the train or at your desk.

WFH breakfasts

Healthy breakfast sandwich (better health)

  • 2 egg whites
  • 1/2 tablespoon Dijon mustard
  • 1 pinch of black pepper
  • 1 teaspoon of extra virgin olive oil
  • 2 tbsp. Grated cheddar cheese
  • whole wheat english muffin
  • slice of ham
  • slice of tomato
  • fresh basil leaves

In a small bowl, whisk together the egg whites, Dijon mustard and a pinch of pepper. Add olive oil to a small nonstick skillet over medium heat.

When hot, add egg whites and cook until set, then flip. Top with cheddar, fold twice and place on a toasted English muffin. Garnish with ham, tomato and basil leaves.

Sweet potatoes for breakfast (better health)

  • 4 medium sweet potatoes
  • 1/2 cup fat-free coconut Greek yogurt
  • 1 medium apple, chopped
  • 2 tablespoons of maple syrup
  • 1/4 cup toasted unsweetened coconut flakes

Preheat the oven to 400 °. Place the potatoes on a foil-lined baking sheet. Bake until tender, 45 to 60 minutes.

Cut an "X" in each potato; grind the pulp with a fork. Garnish with the rest of the ingredients.

Perfect Rise And Shine (

  • 4 cups fat-free vanilla yogurt or plain Greek yogurt
  • 2 medium peaches, chopped
  • 2 cups of fresh blackberries or blueberries
  • 1/2 cup Kashi Go Lean Crunch granola or cereal

Divide half the yogurt, peaches, blackberries and granola among 4 parfait glasses. Repeat the layers. NOTE: you can use any fruit in season.

Night oatmeal (

  • 1/3 cup old-fashioned oats
  • 3 tablespoons of fat-free milk
  • 3 tablespoons of low fat plain yogurt
  • 1 tablespoon of honey
  • 1/2 cup of assorted fresh fruit
  • 2 tablespoons chopped walnuts, toasted

In a small container or mason jar, combine the oats, milk, yogurt and honey. Garnish with fruits and nuts. Seal; refrigerate overnight.

NOTE: Variations:

Chocolate and Cherry Oats: Use cherry yogurt, add 1 tsp. cocoa powder and garnish with fresh or frozen pitted cherries.

Banana Bread Grits: Substitute maple syrup for honey and stir in half a mashed banana and 1/2 tsp. cinnamon. Garnish with toasted pecans.

Carrot Cake Oatmeal: Add 2 Tbsp. grated carrots and replace the yogurt with cream cheese spread.

Oats Pina Colada: Add half a mashed banana, 2 tbsp. crushed pineapple and 1 tbsp. mixture of grated coconut and oats.

Avocado Toast Variations (

  • 1 slice of whole wheat bread
  • ½ ripe avocado
  • Pinch of salt

Toast bread until golden and firm.

Remove the core from the avocado and scoop out the flesh. Place in a bowl and mash with a fork until smooth. Add a pinch of salt (about ⅛ teaspoon) and add more to taste.

Spread the avocado on the toast and enjoy, or add optional ingredients below.

NOTE: Variations:

Loaded avocado toast

Combine the chopped fresh radish, green onion, jalapeño (seeds and ribs removed) and toasted sunflower seeds. Sprinkle liberally on toast.

Tomato and avocado toast with a drizzle of balsamic vinegar

Top the avocado toast with tomato slices, add a light drizzle of heavy high-quality balsamic vinegar or designated balsamic glaze, and a few torn fresh basil leaves.

Avocado toast at Café Gitane

This New York café is said to have started the avocado toast trend. Spread a thick layer of mashed avocado on toast, roll it out so that it is smooth and lumpy, then drizzle with 1 teaspoon of extra virgin olive oil, 1 teaspoon of olive juice. lemon and a generous pinch of red pepper flakes and flaky salt.

Going to the gym is a great habit. But when life gets in the way, sometimes you just can’t make it there. That’s why it’s important to have a home fitness room. A must-have for anyone serious about staying fit, a home gym lets you get your workout in without ever needing to leave the house.



According to the etats du nord de l'amérique Department of Health and Human Services, every week, adults should get at least 2 hours and 30 minutes of moderate-intensity exercise, or 1 hour and 15 minutes a week of vigorous exercise—or a blend of the two. The HHS also recommends that you spread your workouts throughout the week and include muscle-building workouts at least twice a week.

Sticking to an exercise routine is easier said than done. But with a home sport room, you can get the workouts you need all from the convenience of your own home. Using private equipment, you get to avoid the traffic that comes with the gym commute, skip the lines for workout equipment, and exercise on your own time. With your home gym, if you exercise any time you have 30 minutes to kill, you’ll get your 2. 5 hours in before the weekend with time to spare.


Bad weather is one of the most common reasons that people break their workout routines. Although it might seem like an excuse, oftentimes it’s a legitimate safety concern. There are almost 6 million car crashes annually, and 21 percent are weather-related. About percent of weather-related car incidents happen on wet pavement, and another 18 percent occur during snow and sleet storms. Every year, almost 5, 000 people die in these crashes.

When you have a home sport room, you don’t need to worry about the commute to the gym and can exercise from the comfort and safety of your own home. Having a home gym doesn’t just help you stay fit; it can also save your life.


We know that exercise helps to relieve stress and anxiety. But what if going to the gym makes you feel so nervous and intimidated that you don’t get the exercise you need ? You can end up in a vicious cycle of anxiety because you’re worried about people judging you. If this sounds like your experience, you’re not alone. Almost 65 percent of women and 36 percent of men avoid going to the gym because they’re afraid of what other people might think. People mostly fear judgment about their weight, but there are many other reported fears, such as :

Using equipment incorrectlyDoing exercises wrongWearing the “wrong” clothesNot looking or being athletic enoughLooking awkward while exercising

But when exercising in your home gym, you won’t have to worry about any of these things. You can wear whatever you please, huff and puff as loud as you want, and watch the dorkiest Netflix shows while you work out and no one will judge you … except maybe your family.


Speaking of your family, when was the last time they worked out ? All members of your household – kids, teens, adults, quinquas – need an age-appropriate amount of exercise. We’ve already talked about exercise for the average adult, but what about exercise for younger or older family members ?

The World Health Organization says that young people ages 5 to 17 should engage in at least 1 heure of physical activity at moderate to vigorous intensity. The majority of their workouts should be aerobic, with bone-loading and muscle-strengthening exercises added several times per week. Ideally, older adults should get the same amount of exercise as their younger counterparts. Folks who aren’t able to reach those minimums—150 minutes of moderate-intensity or 60 minutes of high-intensity exercise – should progressively do as much as they can. Even older adults with limited mobility should be active at least three days per week to prevent falls.

As difficult as it is to get yourself to the gym, it’s even harder to get your kids or older relatives there. With a home fitness room, you can be sure that the people under your care are exercising as much as they should.


At the gym, your workout is limited by the gym owner’s equipment. Maybe that equipment works for you, but maybe it doesn’t.

Luckily, you can style your home sport room any way you want. Do you want a rower ? Get one. Do you like a particular kind of treadmill or brand of elliptical ? Done. Do you have a spouse or friend you would like to work out with ? Get two of something. When the gym is in your home, you get to decide what goes in the space.

The possibilities are endless ! But don’t feel intimidated by your possibilités. If you aren’t sure how to start building your home fitness room, there are professional sport consultants who can look at your home space, listen to your workout needs, and help you design a personalized home gym. And, the best part ? Home consultations are free at G

Ready to Get Started ? At G


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