Christmas Wrap Up and Killer  Workout

Hi guys,  I hope you all had a great Christmas and are gearing up to ring in the New Year.  I have a feeling 2017 is going to ROCK!  Our Christmas was great.

Here is a brief recap!  We always go out to breakfast on Christmas Eve.  This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up.  Before breakfast we met up with my friend Holly and got some yummy treats.  I swear she makes the best cookies.  I would post a picture but we ate them so fast!  I cannot stay out of them.  After breakfast the girls played in the snow a bit and then we headed out to church.  After church we came home and had a yummy Italian Soup.  My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper!  We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake.  Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies.  It was a great Christmas as always.  

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After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track.  I cleaned up my eating and kicked my workouts up a notch.  I am currently trying out the new Cyclebar class which is kicking my butt.  Why is cycling so hard?  For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine. 

To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout.  It was a tough one.  I was drenched when I was done!  I love that feeling!

HIIT Workout
Total Body HIIT workout

TOTAL BODY HIIT WORKOUT

For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water.  This workout can easily be done at the gym or at home.  

Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm. 

  • Jog In Place
  • Jumping Jacks
  • Butt Kickers
  • Body Weight Squats
  • Alternating Front Lunges (no weight)
  • Walkouts
  • Arm Circles

Perform  Each Exercise for 30 seconds each.  Complete 2-3 rounds before moving on to the next round.  

Round 1

  • Box Jumps (on high bench or box)
  • Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
  • 1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
  • Weighted Bulgarian Split Squat (1 side at a time)

Round 2

  • Bench Hop Overs (with hands on bench or box donkey kick side to side)
  • Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides. 
  • Bench Press
  • V Sit In and Out Abs (sitting on the bench)

Round 3

  • Toe  Taps (tap toes right and left on bench)
  • 1 Burpee 1 Jump Up or Double Butt Kicker
  • Mt. Climbers with Hands on Bench
  • Bicep Curls

Round 4 (you will need paper plates, gliding discs or towels for each foot)

  • Side To Side Bench Squats (holding 1 weight chest level)
  • Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
  • 1 Push Up 1 Plank Jack with Paper Plates on each foot
  • In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
  • 1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)

Cool Down and Stretch (3-5 Minutes)

Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th.  Email me for more details at 4livingthewrightway@gmail.com

Have a great weekend and Happy New Year!!!!!

 

The Solution For Your New Year’s Resolution

Hi Guys!  I hope you all had a great week.  My week was crazy again.  December is such a busy month.  We finished up with the Nutcracker and church programs and then had my oldest in the championship basketball game.  It was a fun but busy week.  I cannot believe we only have 1 week until Christmas and then 2017 will be here!  I have been thinking a lot about 2017.  I always write out my goals.  I just reflected back on my goals from last year.  Some I met, and some I am still working on.  It’s always great to reflect back and look forward.  

According to Time Magazine, these are the most commonly broken New Year’s Resolutions:  

  1. Lose Weight and Get Fit
  2. Quit Smoking
  3. Learn Something New
  4. Eat Healthier and Diet
  5. Get Out of Debt
  6. Spend More Time with Family
  7. Travel
  8. Be Less Stressed
  9. Volunteer
  10. Drink Less

Do you make a New Year’s Resolution?  I almost always do.  I have to admit after the holiday’s I usually try to focus more on eating healthy and drinking more water.  With 2017 quickly approaching it’s time to think about the changes you want to make in the New Year.  Why wait for January 1st to make a New Year’s Resolution.  

If your goal is fitness or health related and you need a little support, join my New Year Fitness Challenge to kick off 2017.  My  challenge is for those who are committed to succeed and be healthy in 2017.  The challenge is for all fitness levels and goals.  This challenge will come with workout options, meal plans, and daily coaching.  The challenge will start January 4th so don’t wait to sign up!  Email me or fill out the form below, comment that you want it on the challenge and I will send you all the details. It’s going to be awesome!

Fitness Challenge

I hope you guys have a great weekend!  I am going to do some major Christmas shopping and wrapping!  

 

12 Days of Fitness

workouts

Hi Guys, December is flying by.  I cannot believe there is only 15 more days until Christmas!  It is going too fast.  I need to get in gear and finish my shopping and wrap all my hidden gifts.  

My fitness goal for December was to “train to maintain” and so far I feel like I am doing great.  I have tried a few new classes like Cycle Bar  and incorporated more challenging strength training sessions.  Cycling is a tough workout!  I need to add more of that into my routine.  I am feeling good going into the New Year.  

To keep that momentum I am challenging my bootcamp class to try some new workouts for the 12 days leading up to Christmas.  I will  be giving them some ideas and sharing some of my favorite workouts with them.  I am also encouraging them to get out and try different types of workouts.  On my list of workouts to try I have cross country skiing (we have snow) and  a non-heated yoga class.

 If you needs some workout inspiration here are the best of 2016 workouts from my blog.  Give one of them try next week!  

Dirty 30 Workout

Treadmill and Bodyweight Workout

Orange Theory Inspired Workout

Spartan Workout

Treadmill HIIT Workout

I hope you all have a great weekend!  It’s beginning to look a lot like Christmas with all the snow!  I love it! 

 

Bust Treadmill Boredom

Hi everyone I hope you had a great week.  The week flew by.  I cannot believe it is December.  We decorated the house and got all of our holiday decor out and I am starting to feel festive!  December definitely brought in the cold weather.  It has been averaging around low 20 degree temperatures for the past week and that means more indoor running for this girl because I am kind of a wimp when it comes to running outside super early at 5:oo am!  I can easily get bored on the treadmill when running more than 20 minutes so I have to have to keep my mind on something or mix things up.  So I threw together this workout to help keeps things changing while I was on the treadmill.  It went by so fast and when I was done I was feeling awesome!  Give this 30 minute treadmill workout a try and let me know how it goes for you!  

Treadmill Workout

The goal for this 30 minute treadmill workout is to be an intense mix of hills, sprints, and endurance.  I recommend starting with a jog to warm up for about 3-5 minutes and then start the workout.   The pace is suggested, you will need to adjust to your personal running speed and treadmill.  This workout is designed to be done in approximately 30 minutes however you can take out a section or repeat a section to make the workout your own.

Treadmill Workout Pace Incline Time
Warm Up 5-6 mph 1% 3-5 Minutes
Hill Work 5-6 mph 10% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    15% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    10% 1 Minute
Walking Recovery 3-4 mph 1% 1 Minute
Endurance Work 6.5 mph 1% 1 Minute
  7.5 mph 1% 1 Minute
  8.0 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  6.5 mph 1% 1 Minute
Sprint Work 8-10 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  5-6 mph 1% 30 Sec.
  9.0 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  9-10 mph 1% 30 Seconds
  5-6 mph 1% 1 Minute
Cool Down 3-4 mph 1% 3-5 Minutes

Be sure to take time to stretch following this workout! 

I hope you all have a great week and if you have any boredom busting treadmill ideas I would love to hear them!