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.
Here is the OT pace guide to reference for the workout.
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!
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.
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.
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.
Continue to got to church and lead our community groups.
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!
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.
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!
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.
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.
Get good shoes! This is a must. Head over to a local running store and be sure to get fitted for proper running shoes.
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.
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.
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.
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.
Don’t forget to rest. Rest days are super important in your training as they allow your body to recover and rebuild.
Add in some cross training. You will build both strength and endurance without risking overuse injuries from just running all the time.
Set small, achievable goals.
Keep a training log to track your miles and paces. This is nice to reflect on your training.
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.
Hi 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!
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.
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 to 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!
10 WAYS ESSENTIAL OILS SAVE US MONEY!
You don’t have to buy room sprays, candles or plug-in’s anymore— diffuse Purification + Lemon or Lavender + Lemon or Frankincense + Stress Away!
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!
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!
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!
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.
You can replace your perfume with Stress Away, Frankincense, or Thieves! My favorites are Stress Away and Joy!
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!
You don’t have to buy breath freshener anymore— use Peppermint instead!
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 expensive.” 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 firstname.lastname@example.org. 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!
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!
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.
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.
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.
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!
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.
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 email@example.com if you are interested in joining and I will send you the private group invite.
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!!!!
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!
Hi guys can you believe it is mid December? I feel like November flew by. We just finished up our planksgiving challenge and one of my awesome friends at the gym suggested a crunch challenge for December. I am all about a challenge, so I put together the 12 days of CRUNCHMAS as my gift for you all.
This challenge starts with 15 reps and builds up however if you have a good base and this is too easy increase your reps or time. No one says you have to stop at 15 or 30! You can also up the challenge by performing some of the exercises on a stability ball, bosu ball, or by adding weight. If you need explanations of the exercises check out the video below.
Have a great week and let me know how the challenge is going in the comments or tag me in your post @4livingthewrightway #unwrappingabsforxmas