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Friday Faves

Happy Friday.  I hope you guys have some fun plans for the weekend.  I thought I would share another installment of my current favorite things.  Just a reminder I only share the things that love and I am not paid for this.  

First up is one of my new favorite beauty products.  

Mary Kay Charcoal Mask  

I am sure you have heard the buzz all over about charcoal beauty products and this product is awesome.  Everyone in my family uses it.  Even the hubby!  So guys this is for you too.  This mask unclogs pores, absorbs oils and leaves skin feel refreshed and clean.  You can clearly see a difference after using the product.  We use it a few times a week.  Since I have fairly dry skin sometimes I only put it on the T zone of my face.  You guys have to try this!  It is a great deal too.  My mom is a Mary Kay consultant and she can hook you up with an awesome deal.  

Third Love Bras

This is another one of those companies you have probably seen all over social media.  Their bras are awesome!  I got the classic t shirt bra in naked 2.   It was a bit more money than I usually spend on a bra but it is so worth it.  When I put on my old bras I can totally tell the difference.  It is crazy!  The nice thing is that you can try it for a month and if you don’t like it you can send it back.  All you have to do is pay the shipping cost.  Try it here!  Trust me!  

Smoothie Bowls

I am on another one of my smoothie bowl kicks!  I think it is the hot weather and my usual bowl of egg white oatmeal has just not been sounding as good as usual.  So I have been trying out a bunch of differentth smoothie bowls.  They are so easy to throw together and so good.  Typically I just blend up my favorite smoothie but make it thicker.  Then I pour it out into a bowl and add some toppings like granola, chopped nuts, chia seeds, or nut butter.  You can easily enjoy this as a tasty dessert too!  Be careful though the extras can add up and these can be full of calories.  

This is one of my go to smoothie bowl recipes:

  • 1 cup of frozen mixed berries
  • ½ of a frozen banana
  • 1 scoop vanilla protein powder (optional)
  • 1 large handful of spinach
  • Approximately ½ cup unsweetened vanilla almond milk (depending on the thickness you like)

Sometimes I add in maca powder, coconut oil, or green vibrance.  These are just optional.  Blend until the consistency is similar to soft serve ice cream.  A high powered blender helps.  Top with your toppings of choice and enjoy!  

I would love to hear what your current faves are so leave me a note in the comments.  Have an awesome weekend! 

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Monday Meal Prep: Buddha Bowls

Hey guys! I hope you had a great weekend.  Last week I was in Portland and I checked out my favorite juice bar Kure. They had these amazing looking bowls. They were a bit pricey.  Each bowl was around $10 each.  That is a bit steep for me.  So I was on a mission to recreate these at home.  These bowls are a great weeknight meal that can be customized to each person if you wanted.  I am not at all a chef but these were super yummy and easy to put together.  First I started off with a base of greens.  I had a mix of tender greens including spinach, kale and chard.  Then you will want to add your grains.  I prepped both rice and quinoa so my kiddos could choose what they wanted since they are not big fans of quinoa.  Next you will want to include some good carbs like sweet potato, chickpeas, black beans, or corn.  Then add in your veggies that you like and your protein of choice.  We added in some roasted veggies and chicken.  You can also add in additional toppings of choice like fresh herbs, hemp seeds, sauces, avocado or chopped nuts and seeds.  Roasted Veggies What I really loved was that each person could build their own bowl and customize it to what they like.  It was also really nice to see my girls add in their own veggies.  Even better I had enough left over to throw it all together with my homemade balsamic dressing and have it as a salad for lunch the next day.  Give it a try!

Buddha Bowl For another bowl idea try these burrito bowls.  This is one of my families favorite weeknight meals. 

Have a great week!

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Wednesday Workout: Orange Theory Inspired

Hi Guys I hope you are having a great week.  I started back to Orange Theory and it feels so good.  I love the classes.  They are super challenging and I always feel great after.  I can only go once a week, so on my other gym days I try to incorporate aspects of OT into my own workout.  Why is the rowing machine so hard?

I thought I would share my latest OT inspired workout.  It was a killer one.  I split it into two 30 minute sections, however you can adjust as needed or to fit into the time you have.  Remember to push yourself on your push pace.  It should be 1-2 mph faster than your normal pace.  You should have trouble talking.  

Orange Theory Workout

Have you tried an Orange Theory class?  If so, what is your favorite part? 

Don’t forget to subscribe at the bottom to get my latest workouts delivered to your inbox.  Have an awesome week!

 

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Tips For Eating Out of Boredom

Hi guys I hope you all had an awesome weekend.  I was able to workout on Saturday with a bunch of great people and even better my hubby put the workout together so I just showed up and he kicked my butt.  Stay tuned for the workout this week.  It was great.  I also got to run with my girls which is always one of the best parts of my weekend.  Running with friends just recharges me.  

Since school has been out and I am not on my normal crazy schedule I find myself bored eating.  Do any of you struggle with this issue? Many of us may mistake boredom for hunger and then reach for a bag of chips or a few handfuls of cereal and before you know it the box or bag is half empty.  I find I do this most of the time in the evening when I am catching up on The Bachelorette (yes I watch it)!   I was trying to find ways to combat this problem last week and I thought I would share a few that work for me.  

Bored Eating Tips

Be Aware

Recognize the pattern of eating. Do you mindless eat while watching TV?  If so be aware of that and recognize if you are really hungry or just bored.  Listen to your body.  

Drink Water or Tea

I like to sip on tea after dinner especially in the winter.  In the summer I tend to reach for flavored or sparkling water.  It helps me feel full and keeps me occupied while watching TV or reading.  As a bonus it will help with your hydration.  

Do Something Else

If you find yourself bored turn your attention to something else.  While watching TV you can paint your nails, do a puzzle, color, or something else that will keep you busy and not heading for that snack.  

Exercise

Take an after dinner walk or even better do a commercial break workout.  Pick an exercise like push ups and do them during commercials.  We could all benefit from stretching so why not stretch during your favorite TV show.  If you need some inspiration try this Bachelorette TV show workout game.  So fun!  

Sit At The Table

If you decide you want to eat something sit down at the table.  Don’t park yourself in front of the TV with that bag of pretzels.  If you sit down at the table you are less likely to consume the entire bag. 

For me summer can be difficult since I am not super busy but using these tips really has helped. 

Do you have any other tips to share?  If so comment below I would love to hear them.

Have a great week! 

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Total Body Circuit Workout

Hi Guys!  I hope you are having a great week.  It has been super hot here so we have been spending plenty of time inside and trying to get our workouts done early to avoid the heat wave.  In an effort to maximize my time in the gym I have been doing some total body circuit workouts.  They have been great.  Most are around 30 minutes, so you can get in and out of the gym quickly.  Each workout is split into 3 sections:  Lower Body, Upper Body and Core. Be sure to include a warmup and a cool down/stretch.  I did an easy 1 mile jog before I did this workout, but any light cardio would work as well. 

 Here is today’s workout.  Be sure to push yourself since it is only 30 minutes.  Total Body Circuit Workout

If you need detailed descriptions of each exercise check out this exercise guide.  It is super helpful.

Give  it a try and let me know how it went in the comments.  I love to hear from you guys!  

 

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Strawberry Mango Cauliflower Smoothie Recipe

Happy Monday!  We just got back from a trip to Yellowstone and The Grand Tetons and I have to say those parks are so beautiful.  We had a lot of fun sightseeing, hiking, battling some crazy storms and of course s’mores!  I cannot wait to go back.  You definitely need to allow a lot of time in each of these park to fully enjoy all they have to offer. 

This week I am getting back to my regular routine but I have noticed I am slacking in my veggie eating again.  I am not a big fan of raw vegetables and in the summer I don’t seem to cook as many.  I really want to focus this week on incorporating veggies into every meal and snack.  I also want to try to get my daughters to eat more veggies as well.  This is a difficult task.  They are not big veggie fans.  I did a little experiment today in my daily smoothie.  I added in some frozen cauliflower instead of my usual spinach or kale.  It was awesome!  I even added it to my daughters and she had no clue it was in there.  This is a big win!  Cauliflower has such a mild flavor you can add it into your smoothies or oatmeal (check out this recipe) and not even taste it.  This is the new favorite smoothie concoction for summer.  You have to give it a try!

Strawberry Mango Cauliflower Smoothie
Serves 1
A healthy and delicious smoothie recipe
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 Cup Frozen Mango
  2. 1/2 Cup Strawberries (fresh or frozen)
  3. 1/2-1 Cup Frozen Cauliflower
  4. 1 Cup Milk of Choice
  5. 1 Scoop Vanilla Protein Powder (optional)
  6. Ice
Instructions
  1. Add all ingredients to high powered blender. Blend and enjoy immediately.
Notes
  1. You can use frozen riced cauliflower as well. I just used the regular frozen cauliflower and it worked great.
http://4livingthewrightway.com/
Experiment with different blends and let me know if you have any good recipes in the comments below.  Have a great Holiday week! 

 

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Interval Track Workout

Lately I have been getting bored with my normal Wednesday outdoor runs. To mix things up a bit I decided to take my run up a notch.  I hit the local high school track.  I wanted to push myself a bit on my run so I added in some interval running.  Interval running can burn tons of calories, increase your pace, engages fast twitch muscle fibers, and can keep you from getting bored.  Here is my workout.  I hope you give it a try and let me know what you think.  

Track Workout

 

This is a workout designed for those who are already running.  It is not easy and will definitely push you.  This workout requires you to sprint, so be sure you are really pushing your pace.  Don’t forget to properly recover in the recovery portion so you can push yourself on the next section.  Finish the workout with a cool down and stretches.  

Have a great Wednesday! 

 

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Sunday Strength:  Defeating Your Inner Giant

I hope you are all having a great weekend and a Happy Father’s Day.  I have been thinking that I need to write more faith blog posts.  I have been out of the habit lately, so today is the first installment of my Sunday Strength blog posts.  I was inspired to write the post by a lot of things.  Lately I have been listening to a lot of my friends, other women and teen girls talk about themselves mostly in a negative way.  Us women (and men) put ourselves down a lot!  Don’t get me wrong I do it too.  However, since having 2 daughters of my own I am very aware of what I say about myself in front of them.  That doesn’t mean I don’t say things internally.  Our internal thoughts can really defeat us.  I hear so many women say things like:  I am not good enough, I am fat, I am not smart enough, I am a bad mom, etc.  Whether we say these things out loud or to ourselves we need to stop.  Sounds easy right?  It’s not!  Believe me! These thoughts are just the bad dude (aka Satan) trying to bring us down and we cannot let this happen.  My pastor Scott Harrop said this “you can defeat your inner giants”  and it really hit home with me.  It won’t be easy but with God’s help and power we can do it.  Proverbs 23:7 says  For as he thinks in his heart, so is he [in behavior—one who manipulates]. We can not let these thoughts become our identity.  Often times what we think, we believe.  So when these negative thoughts, feelings or words come out stop yourself!  Pray!  Then remind yourself that you are not going to do this anymore (that is what I do) and replace those negative thoughts with positive thoughts. Don’t fight this spiritual warfare alone, put on the armor of God and battle to defeat those inner giants.

Ephesians 6:11

What thoughts are getting you down?  How can you work on defeating those inner giants this week?  I encourage all of you to write this down and pray about it. 

I hope you guys all have an amazing week.  

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Friday I’m In Love:  Friday Faves Drink Edition

This week my Friday faves focuses on my favorite drinks.  I don’t know about you but it is tough to drink straight water all day long.  I thought I would share a few of my go to drinks when I am wanting something different than water or to change up my usual morning coffee.  So here goes:  

Matcha Green Tea

If you don’t know what matcha is, it is a green tea that comes in a powdered form and it contains the whole leaf.  Matcha has many benefits which include improving mood, enhancing weight loss, increased energy,  mental focus and is rich in antioxidants.  I have been using this powder from Jade Leaf Organics and it is amazing.  

I have mostly been drinking it iced, added to smoothies, or as an iced green tea latte.  So good!!!!!  Here is my latest smoothie obsession:

Mango Matcha Green Smoothie
Serves 1
Healthy green smoothie with matcha
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 small container of coconut water (approx. 11 oz)
  2. ½ Frozen Banana
  3. 1 Cup Mango Frozen
  4. 1 small handful of kale or spinach
  5. 1 scoop vegan vanilla Shakeology or vanilla protein powder
  6. 1 tsp Match Green Tea Powder
  7. Ice (if desired)
Instructions
  1. Blend all ingredients together until smooth and serve immediately.
http://4livingthewrightway.com/

Lucky Jack Cold Brew Coffee (or any cold brew coffee) iced coffee  When the weather gets warmer outside sometimes I like to sip an iced coffee.  I purchased a case of this cold brew on a whim while at Costco.   It is awesome.  I pour it over ice, add a splash of coconut milk or almond milk and a bit of agave nectar and I have myself a coffee shop iced latte without the added cost.  

Kombucha

I am still a big fan of kombucha.  My preferred brand is Humm Kombucha because I can fill up growlers with this stuff at our local grocery store.  My whole family is addicted to Kombucha!  My daughters seem to drink it all.  One of these days I would love to try making my own.  Kombucha has some great health benefits too! 

Flavor Infused Water I love to infuse my plain water with fruit and herbs. For some reason I drink a lot more water this way.  Some of my favorite things to ad are mint, lemon, ginger, frozen berries or fresh strawberries.  It’s fun to experiment with new flavor infusions.  The longer you let your water infuse the better it will taste.  

Just remember when the weather gets hot outside hydration is so important.  If you are like me and don’t like just plain water all the time give these a try.  If you are working out in the heat don’t forget your electrolytes.  If you need an alternative to store bought  sports drinks give my homemade sports drink a try.  It is so good!  

What are your favorite drinks?  I would love to hear them.  Comment below!  Have an amazing weekend!  

*this is not a sponsored post, just things I am into lately. 

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10 Quick and Easy Snacks

Before I get into my meal tips, I thought I would give you a little recap of our weekend.  It was nice and relaxing.  Friday was the last day of school.  For those of you who don’t know I am a Jr. High teacher, so this was an awesome day!  I look forward to summers off for so many reasons.  We had a pretty chill weekend, sipping wine, watching A Dog’s Purpose, a beautiful run all capped off with free yoga in the park.  It was a great weekend!  Monday I am starting an AB challenge so check out my Facebook page for daily tips, exercises and motivation. 

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Now on to my Monday Meal Tip!   For “meal prep Monday” I am going to be focusing on snacks.  Now that school is out I have a tendency to graze if I am bored and so do my kids.  When I am home in the summer it is much easier for me to mindless eat.  I am a snacker!  Having snacks throughout the day helps me not over eat at my meals and it keeps me feeling energized.  I am going to focus on having my snacks already ready to go so I don’t end up grazing in the fridge or pantry all day.  This will also help for those crazy days when I am running kids around to activities, the pool or wherever we decide to go for the day.  Here are my top 10 go to healthy snack ideas!  healthy snack ideas

  1. Hard Boiled Eggs or Deviled Eggs
  2. Rice Cakes Topped with Nut Butter
  3. RX Bars (my new favorite bar, but kinda pricey)
  4. No Bake Energy Bites
  5. String Cheese and Whole Grain Crackers
  6. Shakeology:  I keep the individual packets in my person just in case.  You can easily mix it up with water in your water bottle if you need a quick and easy snack or meal replacement.
  7. Almonds and Fresh Fruit
  8. Popcorn with Coconut Oil and Sea Salt
  9. Hummus with Carrot Sticks
  10. Celery with Peanut Butter and Raisins (yes basically ants on a log)

I hope this snack ideas helped.  I would love to hear your easy snack ideas so please post them in the comments.  Have an amazing week! 

 

 

 

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Triple Sweat Team Boot Camp Workout

Team Boot Camp Workout

I hope you guys enjoyed the long weekend.  It was beautiful here.  We were able to get out and have tons of fun in the sun.   One of those fun activities was this awesome outdoor boot camp workout.  I like to take my workouts outdoors whenever possible.  I got this boot camp idea based off of a PE activity my hubby used to do with his classes when he taught PE he called it “love your neighbor” but I like Triple Sweat much better.  

For this workout you will be in teams of 3.  This workout focuses on teamwork and supporting each other in a fun and challenging way.  Have team member 1 line up at one end of your area and team member 2 line up at the other end (a basketball court works great using the baselines) and the 3rd team member will start next to team member 1.  Team members 1 and 2 will be performing a static exercise while team member 3 is doing the dynamic exercise.  As soon as Team member 3 reaches team member 2, then they switch exercises. Team member 2 does the dynamic exercise back to team member 1. This repeats for a set time. You can do this workout anywhere, but outdoors is best.  Pick a large open area so you have room to sprint.  This workout can be done with weights or using bodyweight only.  

Warm Up

  • Jog 50 Yards
  • High Skips
  • Grapevines
  • Bodyweight Squats
  • Toe Touches

The Workout 

Each team will complete each round for as many reps as possible for 5 minutes.  Rest 2 Minutes between rounds.  

Round 1 (AMRAP for 5 Minutes in your teams)

  • Team Member 1:  Body Weight Squats
  • Team Member 2:  Squat Press
  • Team Member 3:  Walking Lunges

Round 2

  • Team Member 1:  Push Ups
  • Team Member 2:  Tricep Dips or Overhead Tricep Extensions
  • Team Member 3:  Sprints

Round 3

  • Team Member 1:  Mt. Climbers
  • Team Member 2:  Squat Jumps
  • Team Member 3:  Sprints

Round 4

  • Team Member 1:  Plank Hold
  • Team Member 2:  Sumo Squats
  • Team Member 3:  Moving Burpees

Round 5

  • Team Member 1: Standing Bicycle Crunches
  • Team Member 2:  Sit Ups or Crunches
  • Team Member 3:  Bear Crawl

Cool Down and Stretch

If you have questions on this workout feel free to comment or email me.  Have a great week!

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ABSOLUTELY Awesome Ab Workout

Hey guys I hope you are having a great week.  I thought I would share this core workout I did last week.  You guys I was sore all week!  I love that.  This workout is core focused however there is a little bit of cardio and upper body toning as well.  For this workout you will need a set of light to medium weights and a mat.  The first part of the workout is all standing, the second section is planks, and the last section is mat work.  I hope you enjoy.  Let me know if you were as sore as I was.  

Ab Workout

If  you need guides for each exercise this is a great resource:  https://www.bodybuilding.com/exercises.  If you have additional questions you can comment below or email me. I am hoping this summer to film some of my workouts to share with you guys!  

Have a great week!

Birthday Bootcamp Workout

Hi Guys I hope you are having an awesome week.  It has been a fun week around here.  We went on a hike, saw The Hunchback of Notre Dame (highly recommend seeing it)  at the Idaho Shakespeare Festival and did a bedroom makeover.  It has been quite busy.  

My Birthday is next week and I have been celebrating early.  It’s the big 4-0!  My class members at the gym brought me gifts and this giant chocolate chip cookie.  Which tasted amazing with my coffee.  I even dug into it on the way home it smelled so good!   I am so spoiled.

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I have an awesome workout brought to you by my hubby!  It was his Birthday gift to me.  I am still sore!  I thought I would share it with you so you can give it a try.  You can do this workout easily at home, the gym or at the park.  I would recommend doing it outside to change up your equipment, terrain and the atmosphere.  You do not need any equipment, however if you don’t have soft surface like grass I would recommend bringing a towel or mat for the abs.  You can even get your kids involved too! 

Bootcamp Workout

You will need to mark out a 40 yard distance for this workout.

Workout Format:  In honor of the Birthday (July 25, age 40), we did 7 combo exercises 25 reps or a distance of 40 yards. Repeat each combo twice.  

Warm Up (do each exercise down and back 40 yard distance)

  • High Knee Pulls
  • Single Leg Touches
  • High Skips
  • High Knees
  • Grapevine
  • Butt Kicks
  • Inch Worm
  • Sprint

Combo 1

  • Inverted Row (we used swings and playground equipment
  • 25 Jumping Jacks

Combo 2

  • 25 Push Ups
  • Low Grapevine 40 Yards (this is like a moving curtsey lunge)

Combo 3

  • 25 Prisoner Squat with Alternating Knee to Elbow (start with right knee for first round, left knee second round)
  • Crab Walks 40 Yards

Combo 4

  • 25 Hip Ups (right side for first round, left for second round)
  • Walking Lunges 40 Yards

Combo 5

  • 25 Bicycle Crunches
  • Moving Burpees 40 Yards

Combo 6

  • 25 Sumo Squat Jumps
  • Bear Crawls 40 Yards

Combo 7

  • Plank Spider (in plank position bring your right foot to the outside of your right hand then alternate sides)
  • 40 Yard Sprint

Cool Down

  • 1 Mile Jog or Walk (optional)
  • Stretch:  Be sure to stretch your hamstrings, quadriceps, calves and upper body. 

Give it a try and let me know how it goes so I can report back to the hubby.  Have an amazing weekend.