Feeling Drained? Avoid these energy zappers!

I hope you all are having a great Monday!  It is nice to have an extra day off to relax and rejuvenate.  I was talking with some girlfriends a few days ago about the afternoon slump and how we all feel it around the same time.  Some of my friends grab a coffee or snack on chocolate to get through it.  I thought I would share a few energy zappers and how to get past that afternoon slump.   

High Sugar Snacks
Candy Dish
High Sugar Foods

These may give you a temporary boost but once they are out of your system you will usually crash.  Avoid reaching for the candy dish at 3pm.  Instead try adding in a high protein or high fiber snack instead.  I  like celery and peanut butter or a small protein shake. 

Get Enough Sleep

Not having enough sleep inevitably will leave you feeling fatigued later in the day.  Make sure you are getting quality sleep.  One of my favorite things to help with sleep is lavender and cedar wood essential oils.  I apply it to my feet, chest and neck prior to bed plus diffuse them an hour prior in my bedroom.  This signals my body that it is time to relax and gets me in sleep mode.  

Get Enough Exercise

hiit workoutGetting enough exercise can help improve your sleep which will lead to having more energy as well.  Try to fit in at least 30 minutes of exercise per day.   I also find that if I am dragging in the afternoon when I get home it helps to take my dogs on a brisk walk.  I always feel refreshed after.  Plus it helps me to have a little downtime before my kids and the hubby get home.

Manage Stress
Stress Relief

Stress can take a toll on our bodies and zap us of that much needed energy to get through the day.  Try to manage your stress with meditation, yoga, journaling or spending time with loved ones.  You will always feel energized after hanging out with your friends!  

Sparkling Water

Not drinking enough water can zap your energy quickly especially if you workout.  Water helps us to flush out the toxins, keep our tissues hydrated and our energy levels up.  Instead of reaching for a coffee reach for a glass of water.  You can add a splash of lemon or lime juice or a drop of grapefruit essential oil to add some flavor.  Try sparkling water to mix it up as well.  

I hope these simple tips will help you power through that afternoon slump.  As always if this has been a serious problem for you I suggest seeking advice from your doctor or naturopath.  Have a great week!  




February Friday Faves

February Friday Faves

Happy Friday!  I hope you had a great week.  I am really looking forward to a long relaxing weekend ahead.  I thought I would share a few random Friday Faves with you this week.  These are just a few things that I am currently loving right now:  my new air fryer, orange essential oil and bean pasta!

Nuwave Air Fryer

You have probably heard the hype about these just like I have.  I decided I really wanted to try one.  So far I love it!  It is super easy to use and gives food that crispy “fried” texture without all the fat and oil.  I have made bagels, French fries and chicken nuggets.  They all turned out delish!  The only downside is the size of my appliance.  It is a bit large so storage space could be an issue.  I think it is worth the extra space though!

I have been on a major orange eating kick and now I am on an orange oil kick.  I have been adding a drop of Orange Vitality oil into my water and it is so good.  I have also been diffusing it for an instant mood booster in the afternoon.  Orange oil has so many benefits like boosting immunity, helping with digestion and it can be uplifting to the mood.  It can even help whiten teeth.  I am also loving grapefruit oil in my water as well.  If you want to try it you can order here .

Orange Essential Oil

Banza Pasta 

This pasta made from chickpeas is an awesome alternative to regular pasta.  It is high protein, high fiber and gluten free.  To me it tastes like regular pasta.  I made spaghetti the other day with it and my kids never mentioned anything about the taste or texture.  I didn’t tell them I made the swap.  It comes in many different options like ziti, shells, rotini and even wheels.  You have to  try it and let me know what you think.  You can buy it at most grocery stores, Target or order it here:


Here are a few other favorites from around the web:

This Workout!  I did it again on Saturday.  It is awesome! 

Valentines Dessert

Bagels (still obsessed) 

What are you into lately?  I would love to hear from you.  



Easy Bagels and Healthy Buffalo Chicken Dip

Hi guys, I hope you are enjoying your Saturday.  I was up super early so I decided to make some home made bagels using this recipe.  It has only 5 ingredients and was super simple to make.  Trust me, I am a horrible baker! My daughter said they taste amazing!  I used a new flour that I got at Thrive Market.  It is a sprouted white wheat flour.  It was great! 

Healthy Bagel Recipe

If you have not tried Thrive Market you need to.  It is like the Costco of healthy foods and other natural products.  Use this link on your next order to get 25% off.  

We are heading over to a friends house for the Super Bowl on Sunday and I thought I would share the healthy snack I am taking.  This is one of my hubby’s family recipes that I healthified (is that a word?).  It is really yummy and I always get compliments when I serve it.  So if you need a snack to take to your party here you go:

Healthy Buffalo Chicken Dip
Yields 4
Write a review
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
  1. 8 Ounces of Light Cream Cheese
  2. 1/2 Cup of Light Blue Cheese or Ranch Dressing
  3. 1/2 Cup Hot Sauce (I use Franks)
  4. 1/2 Cup Crumbled Blue Cheese or Mozzarella Cheese
  5. 2 Cans Chicken Breast In Water (12.5 ounce cans)
  1. Pre-heat oven to 350 Degrees. Combine all ingredients in a large bowl until mixed. Bake for 20 minutes until mixture is heated. Serve with crackers, carrots and celery.

Have a great weekend!  Let me know if you try the dip and how you like it.  


Super Bowl HIIT Cardio Workout

Hey guys I wanted to share a killer workout that we did in my cardio class today. It was a Super Bowl themed workout designed to get you SUPER Sweaty! Give it a try. Be sure to add some motivating music.

Super Bowl Hiit workout
Hiit workout

Be sure to include a proper warm up and cool down.

Do you have any big plans for the Super Bowl? We will be going to a party and I am planning to make a healthy snack to take with us.  I plan to take Buffalo Chicken Dip. I will post the recipe on Saturday if you want it.  It is super easy to make and tastes great. You will NOT miss the fatty fried buffalo wings at all with this swap! It is also gluten free and low carb!

Happy almost FRIDAY!!!!


Awesome Orange Theory Inspired Workout

Hi Guys, with a New Year means new goals and changes to my current workout plans?  I hope you guys are making changes as well.  I encouraged all my participants to find a small goal to focus on this month.  Mine was to increase my base pace at Orange Theory.  I only increased it by .3 mph but man was I feeling  it.  It’s important to remember that our bodies get accustomed to the demand and the workload you put on it.  If your workouts don’t change then your results won’t change either.  You should aim to change up your workouts after 3 months to see results.  To help you get started I put together this workout inspired by an OT workout I did in the past.  If you can’t make it to an OT class, this is easy to do on your own or at the gym.  

This  workout is broken down into two sections a run/row and upper body and core section.  You can easily do one or both together.  

Orange Theory Workout

Here is the OT pace guide to reference for the workout. 

OTF Pace Guide

I hope you give this workout a try and find a new goal for 2018.  Let me know how you like it.  I love to hear back from my readers.  Don’t forget to subscribe to get updates to your inbox.  Have a great week!  


Sunday Strength 2018 Goals


Scripture As most of you know I am a Christian.  I attend church every week, lead Bible study groups and read my Bible most days.    I feel like my spiritual strength is just as important as my physical strength.  I am usually pretty good at reading my Bible daily but the last month has been a little hit or miss. When I am not immersed in the word I notice the bad dude (aka Satan) trying to get me down more, so one of my goals this year is to be more immersed in the word everyday.  Here is how I plan to do that.

  1.  Continue to use my Bible App and the new app a friend told me about called She Knows Truth.  It is going to be a great tool!  It will set up daily reminders and you can connect with friends too.  
  2. Connect with more women and do a Bible study.  One of my goals for the year is to lead a group for mom’s of teen girls.  
  3. Continue to got to church and lead our community groups.  
  4. Write down my prayers and scriptures in my journal.  This helps me to memorize scripture and apply it in my life.  

I hope this has inspired you to make new goals this year.  If you don’t have access to a church near you or aren’t quite ready to attend one you can watch sermons online.  I recommend Rockharbor Church.  Our Pastors are amazing!  Have a blessed Sunday!  



Flat Belly Tips: Beating Bloat

Now that the holidays are over do you find yourself feeling a little bloated like you have a small food baby in your tummy? Don’t worry bloating is totally common and you may be surprised to find out what contributes to it. Today I am sharing tips for beating that bloated feeling.

Tips for bloating

Eating Too Quickly:  Slow down and really enjoy your food.  Focus on chewing your food thoroughly and enjoying the taste and texture.  No need to rush!  

Chewing Gum:  I don’t chew gum anymore!  I found that this was a major cause of my bloating.  Chewing a lot of gum can lead to ingesting a lot of air.  Instead opt for mints or a little peppermint essential oil on your tongue if you need to freshen your breath.  

Too Much Fiber:  Be sure not to increase your fiber too quickly.  This can lead to bloat.  If your New Year’s resolution is to eat more veggies (yeah that is mine too) then you could see an increase in your bloat.  Go slow and be careful with cruciferous veggies like cauliflower, broccoli and brussels sprouts.  Those tend to be gas producing.  

You’re Dehydrated:  Be sure to stay fully hydrated.  When you are dehydrated your body can tend to retain water.  Aim for half of your body weight in ounces of water each day.  

Artificial Sweeteners:  This one is big for me too.  When I was eating a ton of protein bars I noticed I was always gassy and bloated!  Then I realized they contained sucralose.   Artificial sweeteners can lead to gas and bloating so try not to consume too many or opt for natural sweeteners instead.  

Constipation:  Be sure you are getting enough fiber in your diet and staying hydrated.  Being physically active 3 times a week can also help with constipation.  

Carbonated Drinks:  Drinking too many carbonated drinks can cause major bloating.  Carbonation causes gas to get trapped in your intestines causing gas and bloating.  Instead add lemon or lime to regular water.  

One of my favorite ways to combat bloat quickly is with Digize essential oil.  It totally helps me with any tummy issues when get them.  I dilute it with a little coconut oil and rub on my tummy for quick relief.  Sometimes I will do a few yoga poses for digestion as well.  Total game changer.  Give it a try!  

I hope your 2018 is off to a great start!  I will be sharing lots of healthy tips, workouts, essential oil recipes and more on the blog in January so be sure to subscribe to get the latest updates.  Have an awesome week!  



Top Workouts of The Year

Orange Theory WorkoutHi guys I hope your weekend is off to a great start and you are getting ready to celebrate 2018.  I wanted to share my top workouts from the blog of 2017.  Give one of these a try as we go into another year of fitness!  

If you like Orangetheory Fitness give this one a try.  It is my most popular workout on the blog!  


spartan training workoutIf you are training for a Spartan Race give this one is for you!  It rocks and totally helped me with my Spartan.


Here is another super popular Orange Theory Inspired workout that focuses on running, rowing, and strength.  It’s a fun one!  Orange Theory Workout


This has been a really popular one this month.  It is a fun workout to end the year.  It’s only 30 minutes and it is a killer.  


HIIT CARDIO WORKOUTBe sure to let me know what you think of these workouts.  I love to hear from you guys!  Happy New Year


2017 HIIT Cardio Workout

Wow can you guys believe it is almost 2018?  It seems like the year flew by.  I am starting to think ahead on my goals for 2018.  I have a few that I really want to focus on.   I want to challenge myself in many ways, spiritually, mentally, emotionally and physically.  I will be sharing more with you all about those goals in the next few weeks.  First I wanted to share a kick butt workout!  We did this in my class yesterday and it was awesome!  It is a 30 minute cardio workout that can be done at home or at the gym.  Give it a try.  HIIT CARDIO WORKOUT

I hope you all have a safe and Happy New Year.  Be sure to like my Facebook page.  I will be posting new workouts, meal ideas, health tips and much more in January!!!!  




Hi guys I hope you all had a great Christmas.  We sure did!   I wanted toEssential Oils Can Save You Money share a little something I am currently trying to focus on this month and into the New Year.  I am going to try to ditch some of the chemicals I am using in my house and as personal care products on my family and I.  I have been using Young Living Oils now for a few years but I have never realized until recently that they have so many uses.  So many people say that oils are expensive but I have to disagree.  I thought I would give you 10 ways essential oils can save us money and help us stay healthy too!  So here you go!  


  1. You don’t have to buy room sprays, candles or plug-in’s anymore— diffuse Purification + Lemon  or Lavender + Lemon or  Frankincense + Stress Away!
  2. You don’t have to run to the store for something on the shelf when your oils at home do the trick— Thieves for immune system, RC for chest rub, Lavender on accidents in the kitchen and scars while. Purification on blemishes, Lemon to detox, and more!
  3. You don’t have to buy fancy face makeup wipes or washes  when you can make your own at home.  Try this amazing oil cleanse .  It smells so good and it works!   I love it!  
  4. You don’t have to buy veggie wash anymore— just put your veggies and fruit in the sink or stainless steel bowl with water and add 3-5 drops Lemon and some vinegar!  So easy and so inexpensive over time!
  5. You don’t have to buy household cleaner anymore— make your own with water and Thieves!   Check this out: https://m.youtube.com/watch?v=PZFmyfpjJ_s
  6. You don’t have to buy scented Epsom salts, body scrubs or lotions anymore—add your own oils to the salts or lotions! 1 cup Epsom salts with 3-5 drops Panaway or Lavender! I love peppermint body scrub post workout!  So invigorating.  
  7. You can replace your perfume with Stress Away, Frankincense, or Thieves!  My favorites are Stress Away and Joy!
  8. You can make your own hand soaps, salves, and lotions using oils and natural ingredients! Hand soap: 1 Tablespoon Unscented Castile Soap, water, and 10 drops Thieves and Lemon essential oils then put in a foaming pump!
  9. You don’t have to buy breath freshener anymore— use Peppermint instead!
  10. The oils keep your immune system up so ya know, less trips to the store and the doctor— use Thieves, Frankincense, Lemon and RC!

These are just a few ways!  Sometimes people say “ Wow, the Starter Kit is Young Living Starter Kitexpensive.”  I always try to be mindful of our budgets BUT I also have to stress the importance of how the Premium Starter Kit can save your household money and you will be using less chemicals on your family too!  

If you are interested in learning more about essential oils email me at 4liviingthewrightway@gmail.com.  Don’t forget I will be starting a Healthy New Year Facebook group too so head on over and like my page to get updates!  Have a great week!



12 Exercises of Christmas Workout & How To Not Gain Weight Over the Holidays

Hi guys!  I hope you are having a great week.  As a teacher I am super lucky to have a two week break to spend with my girls and family.  We have been really busy with work, sports and school so this break is much needed.  I also have been finding myself surrounded with yummy holiday treats, meals and drinks which I try to enjoy in moderation.  I thought I would share some of my tips to maintain and not gain weight during the holiday season.  Now is not really the time to try and lose weight!  

  1. Enjoy those special foods.  For me I have certain foods and drinks that I only enjoy this time of the year.  Like my mom’s peanut brittle and my friend Holly’s homemade Irish Cream and cookies!  I almost always forgo those store bought treats in the staff room because I look forward to those homemade goodies made by my friends and family.  
  2. Don’t skip meals and don’t forget to hydrate!  This is a big one.  If you have a big party or meal planned don’t skip breakfast or lunch.  If you do you will be starving and may overindulge at the party.  Who wants to feel stuffed anyway!  Drink lots of water especially if you are consuming alcohol.  This will also help you feel full.  
  3. Be picky at parties!  Survey the options before loading up your plate with food.  Opt for healthy options mixed with those indulgences.  Avoid chatting around the buffet table or finger foods.  This could lead to mindless eating.
  4. Be kind to yourself.  Do not beat yourself up if you drink a little more than usual or have that extra cookie or piece of peanut butter fudge!  Peanut butter fudge is my FAVE!  I only have it once a year and I know it is worth every bite!  It’s only a few weeks out of the year and it would be sad if you missed out on those special treats and moments with your family and friends.  This one I have really learned over the years.  I like to write down a recap of my holidays in my journal and I always write down that I will eat more cookies and drink more wine than usual and most of the time I don’t gain any weight.  Relax!  
  5. WORKOUT!  This is the big one.  For me working out not only balances out the cookie consumption but also the stress that can come with the crazy holiday season. Go for a walk, go sledding with your family or plan a fun run.  It can be a family affair.  Or try an at home workout from my blog if you can’t hit the gym or are out of town.  This is a fun one!  The 12 Exercises of Christmas.  Give it a try.  

Christmas HIIT Workout I hope these tips help you to relax and enjoy the holidays this year.  I will be starting another New Year New You health and fitness challenge in January so be sure to check back or email me 4livingthewrightway@gmail.com if you are interested in joining and I will send you the private group invite.  

Have a great weekend and a Merry Christmas



Orange Theory Inspired Treadmill and Plyometric Workout

Hey guys!  I cannot believe Christmas is a week away.  I have some major stuff to do!  Anyone else?  Every year my goal is to stress less and enjoy time with family and friends.  I think I keep getting better at this each year.  This year I didn’t stress about getting cards in the mail or making treats (which never turn out) or mailing out gifts on time.  I feel like I am doing pretty good!  However I just looked back at my goals for last year and I have a few that still need accomplished like doing that headstand in yoga!  Oh well there is always next year right!  

I have been really enjoying my Orange Theory Workouts especially since it has been very cold and hard to run outside.  I did this one on my own last weekend and it was awesome.  It is based off orange theory and I did wear my heart rate monitor when I did it to monitor my heart rate zones.  It does not  include any rowing since I don’t have a row machine at home.  It is mostly treadmill and plyometric/bodyweight training.  It is a good one if you are traveling and only have access to a hotel gym or have to do a workout outside.  I ran about 4 miles total when I did this but you could easily shorten the run times as needed.  I burned 585 calories and had 17 splat points at the end of this one!!!!  

Orange Theory Workout

If you need the pace guide for Orange Theory you can find it at the bottom of this post.  

*Get Ups:  Lie flat on your back on the floor with your hands placed behind your head or extended overhead.   Bend your knees, and keep your feet flat on the floor. Using your lower ab muscles, bring yourself forward until your butt and the heels of your feet are close.  With your hands behind your head, hinge at your hips and get up off the floor and stand up straight without using your hands, just your legs. Return back to starting position and repeat for desired reps.  For more intensity add a jump when you get to a standing position.  For a modified version just do a full sit up instead.  

Be sure to foam roll and stretch following this workout.  Have a great week! 



Super Sweaty Treadmill, Arms and Abs Workout

Happy Friday!  I am so glad it is the weekend and December 1st.  I have all my holiday decorations up and I am feeling festive.  

This week I changed up my workouts a bit and boy am I feeling it. I added in an additional run/weights day using the workout below.  I tried to make it similar to an Orangetheory workout just not using the rowing machine.   It was AWESOME and I am super sore.

Treadmill Workout
Super Sweaty Treadmill Workout

If you need something for those sore muscles you need to try using all natural essential oils none of that junk in the stuff you can buy at the store.  I made a muscle rub and it totally did the trick.  Give it a try after this workout!  Here is the recipe:

Post Workout Rub All Natural

You can order Essential Oils Here 

Don’t forget to check back for CRUNCHMAS!  Starting soon!  The 12 days of CRUNCHMAS!!!!  Have a great weekend!



Sunday Strength: Do Not Worry

I hope you guys all had an amazing Thanksgiving.  Today a scripture popped up  while I was reading that I think we can all relate to.  Are you a worrier?  Did you worry that the big Thanksgiving dinner or not working out one day is ruining your diet? Interesting fact the average person consumes about 4500 calories on Thanksgiving day!  Yes that is a lot of calories but one day will not derail your progress.  The past week I have noticed that a lot of people are worriers, including myself. A lot of what I heard and saw was related to how much they would have to workout after the big meal or how they would have to do some sort of cleanse this week.  Remember the food you eat does not define you, especially for one day of the year.  Think about all of the memories you are making with your family and friends.  The workout and the healthy food is still going to be there the next day.  

For many people worry is just natural, however stress is taking a toll on our mental and physical health.  This is one of my most favorite scriptures to memorize and meditate on.  

Mathew 6:25

I have a tip for you worriers out there.  Find a box (any kid works) just make sure it has a lid.  Call it your worry box.  Whenever you feel like you are worrying about something write it down and place it in the box.  You can pray over your worry and ask God to take control.  This also works well if you have trouble sleeping.  Write your worries down at night and tear them to shreds and throw them away.  I also like to write down my worries in my journal and reflect back on them when needed.  

I hope these Sunday strength tips help you as you go into a new week.  I find the holiday season can be a little stressful for all of us so anything can help.  Don’t forget to subscribe to get posts delivered right to your inbox.  Have an amazing week!  



Friday Faves: The Squatty Potty and DIY Poo Spray

Happy Friday!  I hope you all had a great Thanksgiving and got to enjoy the yummy food and festivities.  Is anyone else out there shopping on Black Friday?  My mom and I have a tradition and we go every year. It’s fun to hang out and get some awesome deals.  Although shopping is not my favorite I still like to go.  

Today’s Friday fave may be a little TMI for some of you but I just have to share it.  I had been contemplating getting a Squatty Potty since I saw it on Shark Tank years ago.  I finally got one a few months ago and I love it!!!!  If you are not familiar with the Squatty Potty check out this hilarious commercial.  It pretty much explains how it works in a humorous way.  By the way I got mine at Costco!  Great deal!

I will spare you all the details but if you have ever dealt with constipation you need this in your life.  It works people!!!  

As long as we are on the subject you also need this DIY Poo Spray to go with your squatty potty.  Get rid of those aerosol sprays for a more natural cleaner version.  Put this in your bathroom and people will be glad you did!  

DIY Poo Spray Recipe DIY poo spray

  • 2 Teaspoon Rubbing Alcohol
  • 20-30 Drops Essential Oils (I like orange, lemon, and lavender) 
  • Distilled Water

Add essential oils and rubbing alcohol to a 4oz glass spray bottle.  Fill the remainder with distilled water.  Spray to freshen the room or spray in the toilet before you go.

I only use Young Living Essential Oils.  They are the best!  

I hope you guys enjoy the holiday weekend.  I would love to hear your thoughts on the squatty potty!  Have a great weekend!  

*This is not a sponsored post just sharing my love of stuff like usual.  


Pre-Thanksgiving HIIT Workout

Happy almost Thanksgiving!  Thanksgiving is one of my favorite holidays.  I love all the traditions we have, the food, and believe it or not the fitness!  We almost always try to get in a workout pre-dinner every year.  Sometimes it is a game of football, a turkey trot, or just a quick workout.   I feel so much better if I workout before I eat and even take a walk with the dogs after the big meal.  

Turkey Trot
Family Turkey Trot

This year we will be traveling but we will still be doing a 5k turkey trot in my hubby’s hometown.  It is a really fun one too.  They hide frozen turkeys along the route ad as you run you can pick up these frozen turkeys.  Last year my hubby picked up two and ran with them!  He rocks.  We donated one and came home and baked the other to have some leftovers of our own.  

If you can’t get out to a turkey trot you can always do this awesome workout at home or at the gym pre-dinner.  

HIIT WorkoutGive it a try!  It is a good one.  

I also always try to take something healthy to the dinner.  This year I am in charge of a side and a dessert.   Last year I made this super easy fruit tray and it was a big hit. 

Fruit Platter Turkey
My fruit turkey

I think I will make it again along with this healthy version of the Starbucks cranberry bliss bars.   I love all her recipes and meal plans.  I use them weekly.  

Have an amazing Thanksgiving and let me know if you have any great recipes or workouts I should try.  



Friday Faves! My Favorite Essential Oils and Uses

Happy Friday!!!!!  I hope you guys had a great week.  It is officially Thanksgiving break for me and I am so ready.  For my Friday Faves I wanted to focus on how I use essential oils.  I have used Young Living Essential Oils for a few years now.  I get a lot of questions from people about how I use them so I thought I would share the details  in my Friday Faves post.  First I only use Young Living Oils.  They are by far my favorite.  I have tried others but those are sub par!  Just being honest.

Here are my most commonly used oils in my house and how I normally use them.  This is just the basics, there are so many more uses I need to try.  

essential oils

Purification:  I add a few drops into my smelly workout laundry with a bit of baking soda and/or vinegar.  This totally helps with the stink!  

Lavender and Cedar wood:  I like to diffuse one of these in my bedroom at night.  Lately my daughter has wanted to have a diffuser in her room and this is what I put in.  

Valor:  I use this one daily to help with any anxious feelings I have.  Being a mom, wife and teacher can cause some anxiety and this helps!  Plus I really love the smell.  It’s my natural perfume.  

Essential OilsPeppermint:  Headaches, Tummy Aches, and Energy!  If I feel a headache coming on I rub a bit on my temples.  It also helps with tummy troubles.  You can rub it on the tummy with coconut oil  or put a bit in your water.  I also use it pre-workout by putting some on my wrist or workout towel for an energy boost!  

Digize:  Tummy Troubles!  Just the other day my younger daughter had a tummy ache.  I rubbed this on her tummy with coconut oil.  Worked like a charm.  I also find it can help with bloating.  

Stress Away:  For stress of course!  I rub it on my wrists or diffuse as needed.  And it smells so good.  The hubby is currently trying this one! 

Thieves:  This is another popular one for immunity.  I usually diffuse it or rub it on my feet when I feel the yucky stuff coming on in our house.  Or at school!  

Tea Tree:  Acne and Athlete’s Foot.  I have been trying tea tree oil on my older daughter for blemishes (more to come on that) and it is great for athletes foot too.  

Wow I didn’t realize I used that many oils!!!!  Most of those are empty bottles!  I need a refill! 

Those are my most frequently used oils.  However, I do have to say that I also love lemon, orange,  and eucalyptus in my diffuser.  

I thought I would also mention that I just recently signed up as a Young Living distributor after taking some time off.  I realized that I was out of most of my favorite oils and I wanted to purchase a new kit with the new Aria diffuser (a kit is by the way the best way to get a ton of oils)!  If you would like more information on ordering an oil starter kit or how you can get more information on oils and Young Living feel free to email me at 4livingthewrightway@gmail.com.  I would love to chat with you more.  

I hope you all have a fantastic weekend!  I am ready for a little break!  


10 Tips for Mainting Your Weight During The Holidays

Hey guys with the holiday season upon us we will be surrounded by super rich foods, sugary treats, and cocktails galore.  The average person gains about 1-5 pounds between Halloween and New Year’s Eve.  I thought I would share a few tips to help you maintain and not gain through the holidays.  Don’t worry you can still enjoy your favorite treats (in moderation)! 

Maintaining Weight

  1.  Be sure to eat a healthy snack and drink some water before heading out to your holiday party.  You will be less likely to be starving when you arrive and over indulge.
  2. Bring a healthy dish to the holiday gathering or family party that way you will have something healthy and delicious to enjoy.   
  3. Eat your regular meals prior to your big dinner (like Thanksgiving) maybe just have a smaller portion.  
  4. Find something to focus on after finishing your meal.  Avoid chatting around the table where the food is so you are not tempted to eat more. 
  5. Eat mindfully!  Concentrate on your meal while you are eating it.  Focus on chewing your food well.  Enjoy the different tastes, textures and smell of the foods you are enjoying.  Don’t eat too fast.  
  6. Use a smaller plate and be sure to fill it with 1/2 non-starchy veggies, 1/4 lean protein, and 1/4 with whole grains or starchy veggies.  
  7. Limit alcoholic beverages, especially those sugary or fat laden cocktails (nix the nog).  
  8. Enjoy your favorite treats in moderation.  Don’t go overboard.  
  9. Don’t forget to exercise!  Physical activity throughout the holidays can help you manage your weight but also your stress levels.  
  10. Don’t beat yourself up if you overindulge or have one too many cocktails.  Get rid of those negative thoughts and give yourself permission, but remember to get back on track the next day.  

The holidays don’t have to mean weight gain.  If you focus on balance, healthy foods and physical activity you can stay healthy and on track during the season.  


Orange Theory Inspired Ladder Workout

I hope everyone had a great weekend.  With basketball season for my daughters starting up my Saturdays are about to get a little crazy.  Hopefully I can get out for a run if all the rain lets up. If not I plan to do this awesome Orange Theory Workout in my home gym.  Sometimes I like to just workout on my own schedule and not be restricted to a specific time so it is nice to have a home gym.  I do prefer to go to classes but since I wake up so early on the weekend the classes are always later.  If you can’t make it to the gym or Orange Theory you have to try this workout I created inspired by a workout at OT last week.  It is a killer.  I burned 600+ calories in this super sweaty session.  

Workout Details

The workout is broken down into 3 sections a running section, a rowing section and a strength section.  You will complete each section for 5, 4, 3, 2, minutes in length.  Don’t forget to warm up and cool down or foam roll.  If you don’t have access to a rowing machine you can always add in cycling, the elliptical or skip that section.  If you need the pace guide for the treadmill check it at the bottom of this post.  Enjoy!  

Orange Theory Workout

Don’t forget about the Planksgiving Challenge!  I hope you guys have a great week.  



Give Planks! November Plank Challenge

I hope you all had a great week and a happy Halloween.  I can’t believe it is November already.  November means my annual Planksgiving Challenge starts!  I am a little late posting this but here are the details.  For the first 10 days you will perform each exercise for 30 seconds.  For the next 10 days 45 seconds and the final 10 days 1 minute.  Depending on your fitness level you may want to increase or decrease your time.  Be sure to challenge yourself.  Remember CHALLENGE BECOMES CHANGE!

A few notes on proper form.  I see a lot of people in my classes who do not have the proper form when doing plank and other exercises.

Here are a few tips for great form when doing planks:

  1. Keep your body in one straight line.  Your body should be aligned straight with your ears, shoulders, hips, knees, and ankles all in the same plane of your body.  
  2. Tighten your midsection.  Imagine a wet towel and you are wringing out water.  
  3. Don’t let your hips sag and your butt lift up into the air.  Keep your glutes tight.
  4. Make sure your elbows are positioned directly under your shoulders, look down at the floor, and keep your fingers spread wide.  
  5. If you cannot perform planks or push ups with proper form for the amount of time suggested feel free to modify by coming to your knees if needed or doing wall push ups.  

There are several videos out there on youtube if you still need to work on that perfect form.  

   Planksgiving Printable

Don’t forget to check out my Facebook page for support and lot’s of fun ideas.  Have a great weekend!  



Halloween HIIT Workout

Hi everyone, I hope you guys are having a great week.  I am super excited for Halloween.  We have a yearly tradition of dressing up as a family and heading over to my friend Holly’s place for a screaming good time. She always goes all out for Halloween and that makes it such a great party.  

I decided to put together a fun workout you can do at home before heading out to that party or trick or treating with the kiddos.  This can be done anywhere and all you need is your pumpkin!  So fun.  You can even get the kiddos involved if you want as well.  Check out the video of my daughter and I doing it for ideas on each exercise.  

Halloween HIIT Workout

Be sure to check back for the PLANKSGIVING November challenge again.  
I hope you guys have a great Halloween and a great week.



Trick and Treat Yo-Self on Halloween

Healthy Halloween TipsIt’s almost Halloween!!!!  I love Halloween.  The theater teacher in me loves to dress up in costumes and put on crazy makeup.  I am excited to head out and do some trick or treating and hang out with friends this weekend celebrating.  It is easy to get off track though during the holiday season, especially Halloween with all the tempting treats.  I put together a few tips for you on how to stay on track on Halloween as well as some of my favorite workouts to do before you head out for fun. 

How to stay on track on Halloween

#1  Don’t skip meals before you head out trick or treating.  This will cause you to reach into your child’s candy bag and eat way too many snickers!  Eat a healthy meal before going out trick or treating or to a Halloween Party.  Don’t forget to drink your water.  It will help fill you up and it is great for your body! 

#2 Stay active on Halloween.  Try this fun Halloween workout, take a class or if you want a challenge try my dirty 30 workout! Instead of driving the kids around the neighborhood walk with them.  Be sure to get your workout in early so you are not tempted to skip it.  Fun fact a mini pack of M&M’s takes 9 minutes of burpees to burn off—-wowzers!

#3  Allow yourself to enjoy one of your favorite holiday treats.  For me, I love candy corn with peanuts and pretzels.  I only eat it one time per year and I am going to enjoy a few handfuls of it, but not the entire bowl.  

#4  Does the idea of having all the kids leftover candy tempt you too much?  Hide it in the freezer or better yet donate it to the troops or sell it at your local dental office (if your kids will let you).  Last year we let our kiddos keep a few of their favorites and took the rest with us on our mission trip to Guatemala.  I am not much of a candy person but my hubby and the kids will eat it if it is there.  My hubby will find where I hide it and eat it straight out of the freezer too! 

#5  Brush your teeth!  If you brush your teeth before handing out candy to trick or treaters or heading  out to a party you will be less tempted to eat.  This doesn’t necessarily work for everyone (me) but it’s worth a try. Or you could even chew gum or mints!  

Have fun and be safe on Halloween.  What are you guys dressing up as?  Have a great Halloween.  



20 Minute Tabata Workout

Hi Guys, sorry I have been MIA from the blog for a bit.  I have been feeling a little burned out on my current workout and eating routine.  I have been experimenting with new workouts and intuitive eating.  I will share more about the eating part in another post.  

My latest workout obsession has been short Tabata Workouts.  Tabata workouts are easy and super effective. You will need to pick a cardio activity such as running,  jumping rope, biking, or cardio exercises and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat 7 more times for a total of 8 sets.   This is a total of 4 minutes.  During your 20 second work efforts make sure you are really pushing yourself as hard as you can. What I am loving about these workouts is that they are quick and easy to do anywhere.  You can even split them up throughout the day. 

Here is an awesome workout I did today.  Feel free to do as many rounds as possible.  

Warm Up:  3 Minutes of jogging, bike, elliptical or dynamic warm up.  

Complete each exercise listed for 20 seconds rest for 10 seconds.  Do each exercise twice through before moving to the next exercise.  

Round 1

  • Body Weight Squats 2x
  • Squat with Calf Raise 2x
  • Squat Kicks 2x
  • Squat Jumps 2x

Round 2

  • Push Ups 2x
  • Mountain Climbers 2x
  • Push Ups 2x
  • Mountain Climbers 2x

Round 3

  • Walk Out Burpee 2x
  • Burpees 2x
  • Burpees with to a Squat 2x
  • Burpees with a Jack 2x

Round 4

  • Jumping Jacks 2x
  • Squat Jacks 2x
  • Cross Jacks 2x
  • Tuck Jumps 2x

Always cool down and stretch following your workout.  

I hope you are having a great week.  




Easy Pumpkin Spice Protein Muffins

Easy Pumpkin Protein Muffins It’s official I am addicted to pumpkin right now!  Pumpkin pancakes, pumpkin spice latte’s, pumpkin chex mix and these delicious and super simple muffins.  My kids think I am going crazy.  They keep saying “enough of the pumpkin stuff.”  Sorry kids! 

What makes these super easy to make is using the Kodiak Cakes flapjack and waffle mix.  This is my go-to for pancakes and waffles.  It is hands down the best mix. It has protein so it is super filling.  I get mine at Costco since we go through it so much.  They have a variety of different flavors but I usually stick with the regular and add my own spin on it.  

I made these the other day and they did not last long in my house.  You can freeze them and pull one out when needed.  

Give these a try.  They are a healthy after school snack or little treat after dinner!  I get most of my ingredients at Thrive Market.  I love the pumpkin puree they have and the raw nuts.  

Easy Pumpkin Spice Protein Muffins
Yields 12
Easy and Healthy Pumpkin Spice Protein Muffins
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  1. 2 Cups Kodiak Cakes Protein Flapjack and Pancake Mix
  2. 1 Can Pure Pumpkin (15 oz)
  3. 1 Egg
  4. 1 tsp Vanilla Extract
  5. 1 tsp Baking Soda
  6. 1 ¼ tsp Pumpkin pie spice
  7. ¼ cup Pure Maple Syrup
  8. ¼ cup Coconut Oil, melted
  9. ½ cup Raisins or Chocolate Chips
  10. Optional Raw Pumpkin Seeds (for topping)
  1. 1. Mix all dry ingredients into a large bowl until well combined.
  2. 2. In a separate bowl combine pumpkin, egg, maple syrup until mixed well. Slowly stir in the melted coconut oil.
  3. 3. Combine the wet ingredients slowly into the dry ingredients.
  4. 4. Fold in the raisins or chocolate chips.
  5. 5. Spoon batter into lined or sprayed muffin tins. Top with raw pumpkin seeds (optional).
  6. 6. Bake for 20-25 minutes until done. Check for doneness when a toothpick inserted comes out clean.
  7. 7. Store in an airtight container or freeze.
  1. You can use honey or another liquid sweetener of choice. You could also try liquid stevia as part of the sweetener for a lower sugar option. I spray my muffin tins with a coconut oil spray.
  2. I used raisins for this batch but semi sweet mini chocolate chips is delicious as well.

*This post is not sponsored I just love these thing so I have to share! 



Friday Faves: All Things Pumpkin Spice

 Friday is here!  Fall is here!  The pumpkin spice latte is back!  Fall is one of my favorite seasons and I love that pumpkin makes a reappearance into my meals.  I do love a pumpkin spice latte once or twice during the season, however I recommend that you ask for half the flavoring to cut down on the sugar content.  Go ahead try it!  It tastes just as good.  

Now on to my Friday Faves!  This edition focuses on all my current pumpkin obsessions.  I thought I would share them all with you.  

RX Bar Pumpkin Spice Flavor

RXBARYou guys know I love RX bars and this one is a special seasonal edition.  It is so good!  This bar has 4 ingredients and still has 12 G of protein.  I love it!


Pumpkin Spice Mini Wheat’s

I don’t typically eat a lot of cereal but I do have a little obsession with frosted mini wheat’s.  I really like the original version a lot, but this one is super tasty as well.  The great thing about this cereal is that it is a great source of Iron.  I usually have a handful of these on the way to the gym or throw them together with some nuts and dried cranberries as a trail mix snack.  

Pumpkin Spiced Overnight Protein Oats

This is one of my tried and true recipes.  I love to add pumpkin into my oatmeal or smoothies.  So good!  

Pumpkin Muffins 

These muffins are yummy.  I like to add a bit of mini dark chocolate chips to the batter as well.  You can easily freeze these and take them out for a quick breakfast addition or snack.  If they last that long.  Here is the recipe give them a try.  

Pumpkin Muffins

I have so many other pumpkin things I love, but I thought I would share my top 4 that keep making an appearance.  Give them a try.  

If you want a laugh watch this video.  This couple cracks me up.  

What are your pumpkin favorites for fall?  Let me know in the comments.  Have a great weekend!  




Run, Row, and Strength Workout (Orange Theory Mash Up)

Hi guys!  This week really flew by.  I am so glad it is the weekend.  I don’t have a lot of plans just watching my youngest daughter play volleyball, shopping for homecoming with my oldest daughter, and a long run with my girls on Sunday.  We have 10 miles so I am prepping for that.  I always look forward to long runs with the girls it gives us time to catch up.   

I thought I would share a workout I threw together and did at the gym last week.  I sort of mashed up one of my Orange theory workouts and one of my strength training workouts.  Give it a try.  It is a good one!  

Orange Theory Workout


If you need the OT pace guide you can find it at the bottom of this post.  

If you like this workout check out my other Orange Theory workouts on the blog!   Don’t forget to subscribe for updates and new workouts each week!

Have a great weekend!   


Friday Faves

Happy Friday! As usual, I thought I would share a few of my favorite things I am into right now.

One of my goals this summer was to read a new book (not a teaching, health or self help book).  One of my friends gave me the book Small Great Things by Jodi Picoult.  It was sooooo good.  I could not put it down.  I love all of her books but this one was so good and so relevant to what we are going through in our world.  It had such a great message.  I was angry, happy and sad!  You have to read this book.

Small Great Things BookAnother summer goal was to find new podcasts and listen to them on my walks or when I am doing daily chores.  These are my two favorite podcasts right now:

God Centered Mom and One Extraordinary Marriage.  These two podcasts have been life changing.  There are so many topics covered and I feel they are relevant for moms and married couples.  If you haven’t listened to these try one.  You will be hooked!

Sun Basket Meal Delivery

Have you seen all those meal delivery services out there and wanted to try one?  Well I did!  While I was listening to one of my favorite Podcasts I heard them talking about the meals.  So I decided to give it a try.  With school back in session, both of my daughters in sports and a busy schedule I figured it was the best time to try it. I opted to try the family plan where I receive 2 meals per week.  The meals I chose were paleo and gluten free.  All of the meals have been really good except for one that was just ok.  My girls were not too keen on a few of them.  However, they really liked our most recent meals the Turkey Tacos with cucumber-red pepper salsa and the Korean Beef Skewers with bok choy plum slaw.   I really liked how convenient it was and how we got to try a variety of new flavors and meal options.  It is a little expensive so I won’t be doing it weekly but if I have a really busy week or need a little more variety I will definitely be scheduling a delivery.  This is not a sponsored post but if you would like to try Sun Basket you can get $35.00 off your first order here.    Have you guys tried this?  What do you think?  

I hope you guys have some fun plans this weekend!  Enjoy!


Wednesday Workout: Legs and Cardio

Hi guys, it’s been kinda crazy around here.  I am a teacher and we just started back to school so the past few weeks have been nuts.  I always joke that I have to get back into teaching shape when the school year starts! It is so true! Not to mention I had to have unexpected oral surgery so my eating, workouts and sleep have been just a bit off.  I am feeling much better and back to my normal routine for the most part.  

I thought I would share my leg workout with you.  It was killer.  I am still feeling it big time.  I am trying to spend one day focusing on upper body and one day focusing on lower body in addition to teaching my classes and running.  This is an awesome workout you can do in under 30 minutes so give it a try!  

Legs and Cardio Workout

I will be hosting a FREE Facebook 30 day health and fitness challenge starting next week.  I will be giving tips, meal ideas, recipes and workouts.  So checkout my Facebook page to join it’s going to be so fun!

Have an awesome week!


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! 


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!


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!



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.  


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! 


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!  



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
  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
  1. Add all ingredients to high powered blender. Blend and enjoy immediately.
  1. You can use frozen riced cauliflower as well. I just used the regular frozen cauliflower and it worked great.
Experiment with different blends and let me know if you have any good recipes in the comments below.  Have a great Holiday week! 



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! 



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.  


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
  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)
  1. Blend all ingredients together until smooth and serve immediately.

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.  


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. 


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! 





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!


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!

Treadmill Mini Murph Workout

Hey guys, I hope you had a great weekend!  We did.  It was full of basketball games, first dates (for my oldest daughter) and a relaxing night on the couch with wine!  I wasn’t able to run outside this weekend but I did do a killer workout that I wanted to share with you guys.  It was created by hubby.  It is inspired by the Crossfit Murph workout.  Trust me it is killer!  

Mini Murph Workout

I would suggest timing each mile and try to improve your time each round.  Your goal is to try to get done as fast as you can while maintaining proper form and running technique.  

A lot of you have asked me for meal ideas and suggestions so I thought I would share mine for this week.  There are so many great recipes and inspiration on the web.  Here you go:  Week 3 Meal Plan

Let me know if you try any of the recipes or the workout in the comments.  I love to hear from you guys!  Have a great week!

Tips for Beginning Runners

Hi Guys I hope you had a great New Year’s!  We had a fun but low-key New Year’s Eve.  We played a super fun new game called Game of Things, drank sparkling wine and ate plenty of yummy treats.  It was nice.  Now I am ready to conquer 2018 and start fresh again.  

Beginning Runner Tips

One of the common resolutions I hear this time of year is that people want to start running or training for a race.  I thought I would share some of my tips to help you get started if running is your goal for 2018.  

  1. Get good shoes!  This is a must.  Head over to a local running store and be sure to get fitted for proper running shoes.  
  2. Get proper running gear, especially if you plan to run outside.  Remember you will need reflective clothing if you plan to run in the dark.
  3. Run with a group.  Find a group of friends or a running club.  It always helps me to stay accountable if I am meeting someone or have a group that meets on a regular basis.  
  4. Go Slow!  Don’t start off too fast.  Pace yourself and slowly build up your mileage.  Try incorporating a walk/run method (Jeff Galloway) to start out.  
  5. Don’t forget to warm up and cool down.  Try to include some foam rolling into your cool down if possible to help with those sore muscles.  
  6. Don’t forget to rest.  Rest days are super important in your training as they allow your body to recover and rebuild.
  7. Add in some cross training.  You will build both strength and endurance without risking overuse injuries from just running all the time.  
  8. Set small, achievable goals.  
  9. Keep a training log to track your miles and paces.  This is nice to reflect on your training.  
  10. Don’t get frustrated.  You will have days you feel great and days you feel horrible, just remember that and keep going.  

These are just a few tips I have for the beginning runner.  I remember when I first started running it was HARD!  With the help of some awesome friends I was able to get stronger and accomplish so many goals and PR in so many races.  As long as you are patient and focus on your goals and successes it will get easier.  I promise!  I would love to hear any you may have as well, so please share them in the comments.  Happy 2018!!!! 

Check out my Facebook page I will be posting tons of tips, recipes, and workouts.  

Here is the game it is so much fun!!!!