Burn Til Bird Fitness Challenge

21 day challengeHi Guys, I hope you are having a great week and are excited for the Holiday season.  I love the holidays!  Some of my favorite memories happen during the holiday season.  One thing I don’t like is the extra holiday pounds I tend to gain.  I want to go into December feeling great.  If you want to join me on this challenge contact me and tell me you want in.  The challenge will start on November 1st. 

 

This free challenge will be focusing on continuing the momentum from the 21 day lean for Halloween challenge plus you will have the opportunity to do a 3 day refresh with me if you would like.  We will dial in our fitness, nutrition and overall health.  I hope you join me!  Feel free to invite any friends or family who need this challenge going into the holidays! 

Fall Spiced Healthy Latte Recipe

Hi Guys, I hope you are enjoying this awesome fall weather.  I love the crisp mornings and sunny afternoons we have been having.  It’s getting chilly for my morning runs, but that just means I add extra layers!  I also love to warm up first thing after my run with a cup of coffee.  I whipped this up a few days ago and I just had to share it with you guys.  It is super yummy and features a lot of healthy ingredients with tons of great benefits for your body.  It features coconut oil which has shown to be a great immune booster, turmeric which is anti-inflammatory and cinnamon which is high in anti-oxidants. 

Fall Spiced Latte

Nutrition Info (may vary depending on ingredients used):  Calories 145, Fat 9.4 g, Carbs 15.5g, Sugar 13.4g

Traditional Starbucks Cinnamon Dolce Latte 12 oz with coconut milk:  Calories 170, Fat 6g, Carbs 27g, Sugar 26g

I don’t usually have this everyday but if I want a little latte treat, this does the trick!

Here is the recipe, feel free to make changes to your taste buds! 

Fall Spiced Latte
Serves 1
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1/2 cup strong brewed coffee (I currently love Trader Joe's Pumpkin Spice)
  2. 1/2 cup milk of choice (I prefer almond or coconut milk)
  3. 1/2 tablespoon coconut oil
  4. 1 tablespoon of Pure Maple*
  5. 1/8 Teaspoon or Dash of Pumpkin Pie Spice Mix
  6. 1/8 Teaspoon or Dash of Cinnamon
  7. 1/8 Teaspoon of Dash of Turmeric
Instructions
  1. Heat milk in microwave or on the stove before blending, unless you want an iced coffee. Put all ingredients into a blender and blend until a froth forms. Pour into your mug and enjoy!
Notes
  1. *For a low sugar option feel free to sub in Stevia. You could also use honey, but the maple syrup tastes really good in this.
http://4livingthewrightway.com/
Have a wonderful weekend!

 

Treadmill and Rowing HIIT workout

Hi Guys, I hope you had a great weekend.  It was raining and windy on Saturday so I met my friend Holly at Orange Theory for an indoor workout instead of our weekend run.  By the way Holly is a beast on the rowing machine!!! 

I love going to Orange Theory Classes.  If you are not familiar with Orange Theory it is a high intensity  heart rate based workout.  The workouts are 6o minutes long and designed to keep you in a specific target heart rate zone to spike your metabolism and keep your energy burning after the workout.   I am always challenged at these workouts, I leave feeling awesome and super sweaty.  However, not everyone has an OT studio near them or has the ability to take one of these classes.  I cannot attend every day so I put together a few workouts to do on my own when I hit the gym.  Here is an Orange Theory inspired treadmill, rowing and strength workout for you to try.  

Oragne Theory Inspried Workout

Warm Up

Jog or Row at an easy pace for 3-5 minutes

Treadmill Speed Section

  • Jog 1 Minute:  Comfortable Pace
  • Run 3 Minutes:  Hard Pace (you should have trouble talking)
  • Recover 1 Minute:  Walk or Jog
  • Run 2 Minutes:  Difficult Pace (faster than your previous hard pace)
  • Recover 1 Minute:  Walk or Jog
  • Sprint 1 Minute

Strength

  • Row 500 Meters
  • 10 Squat Jumps
  • 10 Deadlifts
  • 10 Bent Over Rows
  • 20 Bicycle Crunches

Repeat 3x

Incline Treadmill Section

  • Jog 1 Minute:  Comfortable Pace
  • Increase incline to 2% and run 2 minutes at a hard pace
  • Recover 1 Minute:  Comfortable Pace
  • Increase Incline to 3% and run 2 minutes at a hard pace
  • Recover 45 seconds:  Comfortable Pace
  • Increase Incline to 4% and run 90 seconds at a hard pace
  • Recover Walk or Jog 1 Minute

Strength

  • Row 750 Meters
  • 10 Burpees
  • 10 Squats
  • 10 Bicep Curls
  • 20 Full Sit Ups or Regular Crunches

Repeat 3x

Row 1000 Meters

  • Row 1 Minute (comfortable pace)
  • Row 1 Minute (hard pace)

Repeat until you reach 1000 Meters

Cool Down and Stretch

Let me know if you give this workout a try and what you think!  I would love to hear how it went.  Have a great Monday. 

Alicia

S’mores Smoothie Recipe and My Shakeology Review

Hi guys I hope you are having a great weekend.  It is supposed to be  rainy and windy this weekend which is making it difficult to get my long run in.  So I think I will hit Orange Theory and see how Sunday turns out.  

About a month ago I was talking with my new friend Anna Renderer, host of Popsugar Fitness about changing some things up in my diet and fitness routine.  She suggested I try out Shakeology and make some intensity adjustments to my workouts.  I had heard of Shakeology before and even tried it a few years ago.  I decided to give it a try again.  I admit I was skeptical and I am VERY picky about what I put into my body!  It has been about 6 weeks now of consistently drinking it daily.  I have been enjoying it as a post workout snack or a quick and easy lunch.  I am pretty much addicted now!  So much so that I decided to become a Beachbody coach.  I already love the workouts (P90x, Piyo, Insanity, 21 Day Fix) so I decided why not help people on their journey of health and fitness more than I already do at the gym and on my blog.  

Here is what I love about Shakeology:

  1. It’s not just a protein shake.  It has super nutrients we need in our diets like phytonutrients, adaptogens, vitamins and minerals.  It also has digestive enzymes and probiotics for healthy digestion.
  2. It’s good for your body.  Since I started drinking it I have noticed an increase in my energy and my cravings for chocolate have lessened!  
  3. It’s a quick and easy meal replacement when needed.  When I am really busy or forget to pack my lunch for school I have the individual serving packets at school to whip up a quick smoothie.  

When I first looked at the cost of Shakeology I was surprised.  It seemed very expensive.  However, when my hubby and I calculated what I spend monthly on probiotics, digestive enzymes, greens powder, and my multi vitamin it ended up being about the same.  So now I can just drink one Shakeology a day instead of taking all of my supplements.  To me that’s a big plus!  

Shakeolgy S'moresI also love all the recipes out there.  If you love S’mores, like I do this recipe is for you! The only reason I camp is for S’mores!  If you love S’mores you will love this smoothie without the sugar and added calories.  It is tasty!  

S'mores Smoothie Recipe
Serves 1
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. ½ cup unsweetened vanilla almond milk
  2. ½ cup brewed coffee, chilled
  3. 1 tsp. pure vanilla extract
  4. 1 scoop Chocolate Shakeology or Chocolate Protein Powder
  5. 2 tsp. ground whole wheat graham cracker crumbs, divided use
  6. 1 cup ice
Preparation
  1. 1. Place almond milk, coffee, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
  2. 2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.
Notes
  1. ** Note: if you are caffeine free, skip the coffee (or make it decaf) **
Adapted from Beachbody Website
Adapted from Beachbody Website
http://4livingthewrightway.com/
 If you haven’t tried Shakeology and are interested in giving it a try, let me know.  You can try it for a month and if you don’t love it you will get your money back even if the bag is empty.  My personal favorites are the vanilla and chocolate flavors.  

Check out the awesome benefits here:   shakeology_benefits_survey

http://www.shakeology.com/4livingthewrightway

or email me at 4livingthewrightway.com

I hope you all have a great weekend!  

Partner or Group HIIT Workout

Today we did something a little different in my bootcamp class. I really like to get my class members involved in our workouts and let them help me decide what we want to focus on.  This workout was really fun and challenging, so I thought I would share the details so you can try it.  You could easily do this as a partner workout or a group workout of any size. 

This workout was awesome because we were always changing up the exercises and the reps.  It was also fun to see what moves people wanted to focus on for the day. 

Here is what you need for this awesome workout.  A partner or group of people.  A sheet of paper or a whiteboard.  Weights, a mat and some water.  Music always helps energize workouts too.  This workout can be done anywhere.  

hiit workout

The first step is to use your white board and create 2 columns.  One column is for your exercise and one is for your reps.  I passed it around and had all my class participants fill in the exercises and reps (see picture for the example).  I would suggest setting a time or number of rounds you want to complete.  We made it through 4 rounds.  It was so much fun!

Following my workout today I had the best smoothie!  I am really loving all the fall flavors lately.  I am also totally obsessed with Shakeology too.  This would make a great breakfast or lunch as well.  

Pumpkin Pie Smoothie

  • 1 Serving Vanilla Shakeology or Vanilla Protein Powder
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • ¾ Cup Unsweetened Vanilla Almond Milk
  • 1 tsp pure maple syrup (sub stevia for lower sugar content)
  • 1 tsp pumpkin pie spice
  • 1 tsp almond butter
  • Ice

Blend all ingredients in your blender and enjoy.  

I hope you all have an amazing week!  If you have any great smoothie recipes I would love to hear them in the comments.  

Food Friday!!!!

Fri Yay

I have the day off from school and I really need it!  I am going to hit an Orange Theory class, get a massage, and do a little retail therapy.  I really need to find a new pair of running shoes.  

I am also going to go to the grocery store for my meal prep Sunday!  One of my friends wanted me to post what my meals look like for a day.  I really enjoy looking at other people’s meals so I thought why not post a day of my meals.  Just to warn you, they are not super glamorous, but I am just being real with you all.  

Meals For A Day

Breakfast

  • 2 Pumpkin Spice Oatmeal Cups topped with 1 teaspoon almond butterpumpkin baked oats
  • 1 cup of coffee with 1 tablespoon half and half
  • 1 cup of green tea (at work)

 

 

Morning Snack

Vanilla Almond Coconut Smoothie

 Vanilla Shakeology, 1/2 frozen banana, 1 tablespoon of almond butter, 80z coconut water, and ice.  Blend and enjoy! 

This usually holds me over until about 12:30

Lunch

  • Steamed Broccoli (½ cup)
  • Baby Carrots (1 serving)
  • 1 Small Heirloom Tomato (I accidentally microwaved it with my veggies, but it was still good)
  • 1 Chicken Apple Sausage Sliced (I like Aidell’s brand)

I pretty much mixed this all together and ate it.  It’s a random lunch that I threw together at the last minute this morning.  It was pretty tasty.

Afternoon Snack

  • 1 Small Apple
  • I was still a bit hungry, so I threw together 1 handful of homemade trail mix (chex, raisins, raw almonds)

Dinner

  • Mexican Lasagna (topped with mashed avocado)

http://www.fannetasticfood.com/2012/06/13/mexican-lasagna-recipe/http://www.fannetasticfood.com/2012/06/13/mexican-lasagna-recipe/

I saw this recipe on a blog that I follow and had to try it.  Check out the recipe.  It’s super yummy and super healthy.  Even the kids loved it.  

After Dinner Treat

  • 1 small square of dark chocolate (Trader Toes pound plus 72%).  If you have not tried this chocolate, you have to NOW!!!!!  

That’s all for the day! 

I am pretty basic when it comes to my meals.  I tend to stick to the same things which can get boring.  I always have a morning smoothie!  I workout early in the morning at 5:15am so I am always starving after.  I like to have my breakfast and then my smoothie later.  

Sometimes I will have a pre-workout snack like my no bake energy balls or half of a banana depending on the day and the type of workout.  Usually I just drink water and black coffee pre-workout unless my body tells me it needs more fuel.

I am planning to hit the grocery store this weekend and stock up for my 21 day Lean for Halloween Challenge.  Here is a glimpse of the recipes on my radar for next week.  

Recipes For Next Week’s Meals (so far)

Dinner and Lunch Leftovers

Black Bean and Quinoa Chili

http://fitfoodiefinds.com/2013/09/black-bean-quinoa-chili/

Healthy Chicken Pot Pie (my girls picked this one)

https://www.beachbody.com/beachbodyblog/nutrition/chicken-pot-pie-recipe

Snacks

Mint Chocolate Chip Protein Bars

http://thebigmansworld.com/2015/02/22/chewy-mint-chocolate-chip-protein-bars/

Oatmeal Raisin Smoothie

https://www.beachbody.com/beachbodyblog/recipes/smoothie-recipes/oatmeal-raisin-cookie-shakeology-recipe

If you are joining me in the 21 day challenge don’t forget to do all your prep tasks and hit the grocery store this weekend.  

Have a great weekend!

Pumpkin Spice Baked Oatmeal Cups

pumpkin baked oatsI hope everyone is having a great Monday.  I cannot believe it is October!  I love fall and all the fun fall recipes.  I thought I would share one of my new favorite breakfast recipes I have been loving lately.  These are super easy to make and you can keep them in the fridge for a quick healthy breakfast. 

 

 

Pumpkin Spice Baked Oatmeal Cups
Serves 19
Healthy Breakfast Recipe
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 3 Cups Quick Cooking Oats (gluten free if needed)
  2. 2 scoops vanilla protein powder (optional)
  3. 1 1/2 teaspoons baking powder
  4. 1 teaspoon cinnamon
  5. 1 1/2 teaspoon pumpkin pie spice
  6. 1/4 teaspoon salt
  7. 2 cups unsweetened vanilla almond milk (or milk of choice)
  8. 1 cup pumpkin puree (not pumpkin pie filling)
  9. 3 tablespoons pure maple syrup
  10. 1 teaspoon vanilla extract
  11. 2 large eggs
  12. 1/4 cup raisins or dried cranberries
Instructions
  1. Pre-heat oven to 350 degrees.
  2. Spray a muffin tin with non-stick cooking spray.
  3. Mix all dry ingredients until well combined. Stir all wet ingredients together until mixed well. Slowly stir into the dry ingredients. Spoon approximately 1/4 cup of oat mixture into muffin tins. Bake for 25 minutes or until cooked through. Eat warm from the oven or store in an air tight container for the week.
Notes
  1. Optional toppings can include mini chocolate chips, chopped almonds or pecans,or shredded coconut. I like to top mine with a teaspoon of almond butter. Feel free to omit the protein powder if desired, but you may also want to decrease the milk to 1 and 1/2 cups.
http://4livingthewrightway.com/

 pumpkin baked oatmeal

Here is the calorie breakdown for each muffin based on my ingredients. I entered it in myfitnesspal.   

137 Calories Each, 2.6 g fat, 22.5 g carbs, 6.1 g protein.  Your numbers will vary depending on your protein powder and oats. 

I like to top my baked oatmeal muffins with a bit of nut butter.  It makes them soooo yummy!  You could also make this in a pan instead of muffins as well.  These are a great post workout breakfast or could be great before a long run too.  If you are joining my 21 day Lean for Halloween Challenge they will fit right in the meal plan too.  Enjoy.

Lean For Halloween 21 Day Challenge

I did a fitness challenge and here is what happened!

Being a fitness instructor is so much fun.  I love it.  I have been doing it since I was inspired by my step aerobics instructor in college.  I will probably be teaching fitness classes when I am 80 or at least I hope so.  Teaching fitness is my passion because I love helping others reach their goals. However, by focusing on helping others sometimes I forget about challenging myself.  So when Anna Renderer, host of popsugar fitness, inspired me to join her in her 22 minute hard corps challenge I was immediately ready!  I have been feeling like I need a bit of a change in not only my workouts but my eating as well.  The challenge was for 4 weeks and it came at a time I really needed a boost.  Here is what I loved about this challenge.  

Accountability

It keeps me accountable for my exercise, my food choices and for drinking my water!  

Pushed Me

It has also helped me push a little harder during my workouts.  I had a lot of inspiring women and men in the community inspiring me to work to my full potential.  

Shakeology

I was very skeptical about this product, but I have to tell you it really works for me.  I replaced all of my snacks with this shake during the challenge and I found that I was not ravenous by lunch or dinner, my stomach was not bloated like other whey protein does to me, felt more energy, and it was an all in one shake.  I didn’t need to add in my normal green vibrance, probiotics etc.  It is more expensive but not really when you add the price of all the other supplements I purchase.  I convinced my husband he has to try it!

Getting beyond the physical appearance and a number on the scale!

I really enjoyed the motivating and inspirational stories from others in the community and the encouragement from Anna Renderer my coach.  It helped me not focus on the extra pounds I gained over the summer.  When I took my focus away from the scale, the scale actually returned to my previous weight in 3 short weeks. This reinforced where my focus should really be!  

Since my passion is helping people with fitness goals I am inviting you to join my next challenge.  

21 day challenge

Are stuck in a rut?  Do you need to get out of your comfort zone?    This challenge will focus on fitness, nutrition, and SUPPORT!!!!!  We will combine all elements and practice them consistently for 21 days.  Are you in?  If so email me at 4livingthewrightway@gmail.com and I will send you all the details to join me.  I am so pumped for you to do this with me.