Pyramid Arm Workout

arm workoutWow this week is going so fast!  Time needs to slow down a bit.  I did this workout a few days ago with a friend and holy cow I can still feel my arm soreness.  So I thought I would share it with you.  This workout can be done at the gym or at home.  I did it from home.  I started with a mile warm up run, then weights, and finished with a mile cool down and stretch.  It was great.  I am still trying to enjoy all the outdoor running I can before I am stuck on the treadmill.  Give it a try!  

Arm Pyramid Workout

Warm Up:  Jog, Bike, Row or Elliptical for 3-5 minutes.  

Sets of 10, 12, 15, 12, 10 using a moderate size weight unless specified

  • Arm Circles (using a light weight)
  • Standing Bicep Curls
  • Tricep Dips
  • Lateral Raise (may
  • Dumbbell Bench Press
  • Bent Over Rows

Cool Down and Stretch

I followed it up with my new favorite protein shake.  

Vanilla Shakeology, coconut water, ½ a frozen banana, 1 tablespoon almond butter and ice.  SOOOO GOOD!!!!

Have an amazing day!

Be Your Own Role Model

Just popping in quick to share some inspirational words with you to help you start off your week.  My long run this weekend was a 10 mile run with an awesome friend.  When you run for an hour plus you get a chance to catch up, chat and get some awesome advice.  I always say running with friends is like a therapy session.  My friend Wendy gave me some really great advice that she heard from another friend.  This rocked my world.  BE YOUR OWN ROLE MODEL!  I love this statement.  Often times we are looking at other people as role models when we only see their best and we are looking at our worst.Be your own role model

Stop worrying about what other people think!  This is hard right?  So often we worry about what other people think about our parenting, finances, body, clothing, the cars we drive and our marriages.  Believe me, I do this A LOT!!!!  We need to stop!  

I want to encourage you for the rest of the month and the month of October to focus on being your own role model.  Pick an area of your life that you feel you want to work on the most and take action.  Take the time that you are spending to compare yourself with others and invest the time in YOU.  You are worth it.   I am going to be totally honest and real here with you guys.  I need to stop comparing my body to other fitness professionals!  I have a strong body and I can run 10 miles!!!!  Why do I feel the need to compare myself to others?

If you want to make a change in your life you are the only one who can do it.  What do you plan to focus on?  How are you going to take action?  Leave it in the comments so I can help you be accountable.  

Healthy Trail Mix Cookies

TGIF!  I am so glad the weekend is almost here.  This was a crazy busy week and I am ready for a bit of down time, coffee with my BFF and a long run with the girls.  We will also be watching a bit of Boise State football this weekend.  So I thought I would share one of my favorite healthy treats to snack on while watching the game.  

healthy cookies

 

Healthy Trail Mix Cookies
Yields 30
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 3 Ripe Bananas Mashed
  2. 1 cup chopped dates
  3. 3/4 cup chopped almonds
  4. 2 cups oats
  5. 2 TBS vanilla extract
  6. 1 tsp cinnamon
  7. 1/4 tsp ground cloves
  8. 2/3 cup dried cranberries
  9. 2 TBS hemp seeds
  10. 14 chopped prunes (you could sub another dried fruit)
  11. 10 chopped dried apricots
  12. 2 TBS melted coconut oil
Instructions
  1. Mix all ingredients together and bake at 375 degrees for 18 min. The recipe makes 30 cookies about 2 tbs per cookie.
Notes
  1. Approximately 98 calories per cookie (I entered the recipe in my fitness pal).
http://4livingthewrightway.com/

This recipe was given to me by a fellow fitness instructor Hilary who also happens to be the Director of Sports Nutrition for BSU, so I thought it fitting that we snack on these during the BSU football game.  I call them the Bronco Sport Cookies and they are yummy!  They are also good for school lunches, after school treats, and I have even eaten them before a cardio workout.  They satisfy that sweet craving when you need it! 

I hope you guys have an amazing weekend and get to do something fun! 

Celebration Weekend & Treadmill Body Weight Workout

Celebration Weekend & Treadmill and Body Weight Workout  

I hope you all had a great weekend.  We had a jam packed weekend.  We got to celebrate the wedding of our friends daughter, my hubby’s Birthday and celebrated a lot of race PR’s in the Harvest Classic 8k.  It was a celebration weekend!  

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This workout today was inspired by my workout at Orange Theory last week.  My core was SORE!!!!!  So I recreated this workout to do on my own.  I am trying to focus more on my core and add more core work into each of my workouts daily.  This is a bodyweight and treadmill workout, but could easily be done outside or using another machine like an elliptical or bike.  Just make sure you are pushing yourself.  

Treadmill Interval Workout

For specific details see below

Warm Up (repeat 3-4 times through)

  • 10 Jumping Jacks
  • 10 Bodyweight Squats
  • 10 Push Ups
  • 10 Mountain Climbers

Round 1  Body Weight and Core (repeat 3-4 times for 15 Minutes)

  • 10 Full Burpees (go all the way down into a push up to the floor and then come up)
  • 10 4 Point Planks (see video demo below)
  • 20 Lunge Hops  

Treadmill Section 1

  • 2 Minute Easy Pace
  • 1 Minute at a Push Pace (1-2 mph faster than easy)
  • 1 Minute Sprint (this should be hard)
  • 1 Minute Recovery walk or jog

Repeat 2 more times

Round 2  Core Power

  • 30 Seconds Plank Jacks
  • 30 Second Plank Forearm to Full Plank
  • 30 Second V-Sit

Repeat 3-4 times

Treadmill Section 2

  • 2 Minute Easy Pace
  • 30 Second Sprint
  • 30 Second Recover walk or Jog
  • 30 Second Sprint

Repeat 3-4 times

Cool Down and Stretch

4 Point Plank from 4livingthewrightway.com on Vimeo.

Have a great week!  Give this workout a try and let me know if you are sore! 

Friday Faves

Hi guys!  TGIF!  I am so excited for the weekend.  We have a wedding, a race, and we get to celebrate the hubby’s Birthday.  A lot of plans which I love. 

It has been a busy week but I wanted to share a few of my favorite things that I am into lately. 

Friday Faves

Back Country Bars 

First I am totally addicted too these bars for a pre-run Back Country Bars (long run) snack or meal idea.  They offer both regular and gluten free bars that are packed with high quality ingredients.  They are local and I love that.  They taste super yummy too.  Check out there site and where to buy them.  http://backcountrybar.com/index.html

Have you guys tried Halo Top? Halo Top

I am was totally skeptical about trying this but I had heard good things about it from my friends.  So when I had a major ice cream craving last week I bought a carton and the hubby and I shared it.  It was pretty good.  The entire pint has 280 calories and 24 grams of protein.  I bought this at the co-op. 

Vanilla Almond Coconut Smoothie.  This smoothie is soooooo good.  I got the recipe from Anna Renderer from Popsugar Fitness and I have been drinking it all week.  It is super filling and so tasty.  I am addicted!  Sorry I don’t have a picture because it didn’t last long enough . 

Vanilla Coconut Almond Smoothie
Yields 1
A healthy smoothie recipe
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Ingredients
  1. 1 Serving Vanilla Shakeology or Vanilla Protein Powder
  2. 8 oz Coconut Water
  3. 1 Tablespoon Almond Butter
  4. 1/2 Frozen Banana
  5. Ice
Instructions
  1. Blend all ingredients in a high powered blender and drink!
Adapted from Anna Renderer
Adapted from Anna Renderer
http://4livingthewrightway.com/
My final favorite for the week is this book.  I am starting a couples book study on Sunday and I am so excited.  I have already started reading the book and it is really good.  I think it is so important to not only focus on our physical strength but also to strengthen our relationships as well, especially our marriages.  If you have not read this book you need to start! Love and Respect Book

I hope you all have a great weekend.  Do any of you have any exciting plans? 

 

Killer Boot Camp Workout

I hope you all had an amazing weekend!  Last week  I managed to catch the back to school cold.  UGH!  I am feeling better but my voice is still a bit hoarse.  I have been drinking my apple cider vinegar drink a few times a day and it seems to have helped.  Being sick is so frustrating.  Even though I have been sick I have still managed to get my workouts and runs in, just at a lower level.  It’s important to recognize when you need to take a day off and when you can workout but just at a different intensity level than normal.  It’s usually safe to workout with a common cold especially if you listen to your body.  Luckily today’s workout is brought to you by my awesome friend and fellow boot camp instructor Holly!  She rocks!  She teaches the same class as I do at pretty much the same time of day.  I love all of her great ideas for classes she shares with me.  So I cannot take credit for this killer one!  

34×30 Boot Camp Workout

Perform each exercise listed below for 30 seconds.  Complete 2 rounds.  You will need a high bench, like a step with extra risers, a set of weights and a mat.  

Always start with a 3-5 minute warm up. 

Boot Camp Workout

Cool down and stretch following the 2 rounds. 

This was an awesome workout!  Thanks Holly! What I love about this is that you can easily modify or sub another exercise in if needed!  Give it a try and let me know what you think.  My glutes were definitely feeling it the next day!  Have a great week!  

Pumpkin Spice Overnight Protein Oatmeal

Fall is definitely in the air!  I love fall and all the fun recipes I get to bring back into my meal rotations.  Some of my favorites include soups and stews, but mostly PUMPKIN!!!!  I’m not just talking the Starbucks Pumpkin Spice Latte, while that is tasty, it is a bit too sweet for my taste buds.  To get the same flavor combo I came up with my Pumpkin Spice Overnight Protein Oatmeal.  It is so good!  You can eat it cold right out of the fridge or heat it up.  It makes a great post workout meal for those chilly mornings. I had it today after a killer workout my friend Holly gave me.  Stay tuned for that workout coming soon! 

Pumpkin Spice Overnight Protein Oatmeal
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Ingredients
  1. 1/2 cup of oats or steel cut oats (quick cooking works best)
  2. 1/2 cup of Unsweetened Vanilla Almond Milk
  3. 2 Tablespoons of Canned Pumpkin
  4. 2 Tablespoons of Unsweetened Applesauce
  5. 1/2 Scoop of Vanilla Protein Powder (half a serving)
  6. 1/2 Teaspoon of Cinnamon
  7. 1/2 Teaspoon Pumpkin Pie Spice
  8. 1 Teaspoon Almond Butter (optional)
  9. Stevia or sweetener of choice to taste
Instructions
  1. Stir all ingredients into a mason jar until well combined. Cover and refrigerate overnight. When ready to serve heat or enjoy cold. Stir in stevia and top with almond butter.
Notes
  1. Depending on your protein powder you may have to add additional liquid in the morning. If using a vegan protein your oats may be thick. Add almond milk to get our desired consistency. This is also good with chopped nuts on top instead of almond butter.
http://4livingthewrightway.com/

 

 

Outdoor Park Boot Camp Workout

I hope you all are enjoying your Labor Day weekend.  It’s nice to have an extra day to get stuff done.  Since I didn’t have to workout super early today, I decided to change things up and invite some of my friends to an outdoor workout in the park.  A change of scenery can really motivate you and push you on a different level.

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The Outdoor Park Workout

For this workout you don’t need any additional equipment.  You will be using bodyweight and park benches for this equipment free killer workout.  

Here’s what you do need:  A mat or towel , (I don’t like laying in the grass) water,  park or large outdoor space.  My park has a nice hill but if you don’t have access to hills you can sprint on a flat grassy area or path.  

Warm Up:  Jog 1 Mile at an easy pace (you can replace the jog if needed with a dynamic warmup)

Round 1

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Walking Lunges
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Tricep Dips (using park bench or elevated area)
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Burpees
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squats
  • Sprint Uphill (about 50 yards) Jog Down
  • 1 Minute Plank

Rest between if needed

Round 2 Plyometric

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squat Jumps
  • Sprint Uphill (about 50 yards) Jog Down
  • 20 Step Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 15  Plyo Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Lunge Hops
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Reach Down Jacks
  • Sprint Uphill (about 50 yards) Jog Down
  • Bear Crawl (50 Yards up the hill and down)

Complete 1-2 times through or more if time permits.  Try to finish as many rounds as possible in 45 minutes. 

Cool Down:  Jog Easy 1 Mile and Stretch

This is designed to be a tough workout.  Be sure to push yourself, however most of the exercises can be modified if needed.  

outdoor bootcamp workout

Thanks to all my awesome friends who came out for this workout on this chilly wet morning.  It was so much fun and such amazing energy. 

Have a great week.  Let me know in the comments if you try this workout. I would love to hear how it went.  

Top 5 Benefits of Magnesium

Hi Guys I hope you all had a fantastic week and are looking forward to the long weekend.  The hubby and I were talking today and we are glad we get an extra day to recover from the first few weeks back to school.  

When school starts I often find that my sleep is a bit off.  I wake up during the night more frequently with random school thoughts popping into my head.  In a previous post I talked about tips to help sleep and one of the tips that really helps for me is taking a magnesium supplement at night.  Last week I missed a few nights taking it and I could really feel a difference.  Today I thought I would share some benefits of taking a magnesium supplement and why I take it everyday.

Magnesium Benefits

Types of Magnesium Supplements

There are many types of magnesium supplements on the market.  The three types I have used are magnesium glycinate tablets, magnesium oil,  and Natural Calm.  I personally like the magnesium glycinate tablets the best because they are highly absorbable in the body and don’t have the laxative effect that some supplements can have.  

Benefits of Magnesium Supplements

There are so many benefits to taking a magnesium supplement.  I thought I would feature my top 5 that I find most beneficial.  

Sleep

This is my number one benefit.  I find that taking this at night helps me relax before bed, fall asleep faster and have deeper sleep.  

Constipation and Digestion

Magnesium can help with constipation by relaxing the digestive system.  It can also help with regularity.  

Muscle Aches and Pains

Magnesium can help with muscle relaxation.  Try an epsom salt bath or soaking in a magnesium oil bath.  I find that soaking my feet in a magnesium oil foot soak works miracles for swollen feet from those long runs.  

Migraines and Headaches

I personally don’t suffer from migraines but I have several friends who find that taking a magnesium supplement helps with headaches and migraines.  

Improves Mood, Calms Nerves and Anxiety

Not only does it help with falling asleep it can provide a calming effect.  It helps to relax the nervous system and help with your mood.   

Taking too much magnesium can cause some side effects the biggest one being diarrhea, so I suggest starting with a small amount.  Check all labels for dosing and interactions.  

These are a few tips that work for me.  Remember it’s always best to consult your doctor before starting any new supplements.  

Here is my go-to for a relaxing bath. It helps with detox and muscle aches especially following long runs!

Relaxing Bath

  • 1/2 Cup Epsom Salt
  • 10 drops of essential oils (I like Young Living Lavender or Peace and Calming)
  • ½ Cup Baking Soda

Soak in this hot bath for 20 minutes and enjoy!  

I hope you all relax, take a bath  and enjoy the long weekend!