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!

 

Birthday Bootcamp Workout

Hi Guys I hope you are having an awesome week.  It has been a fun week around here.  We went on a hike, saw The Hunchback of Notre Dame (highly recommend seeing it)  at the Idaho Shakespeare Festival and did a bedroom makeover.  It has been quite busy.  

My Birthday is next week and I have been celebrating early.  It’s the big 4-0!  My class members at the gym brought me gifts and this giant chocolate chip cookie.  Which tasted amazing with my coffee.  I even dug into it on the way home it smelled so good!   I am so spoiled.

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I have an awesome workout brought to you by my hubby!  It was his Birthday gift to me.  I am still sore!  I thought I would share it with you so you can give it a try.  You can do this workout easily at home, the gym or at the park.  I would recommend doing it outside to change up your equipment, terrain and the atmosphere.  You do not need any equipment, however if you don’t have soft surface like grass I would recommend bringing a towel or mat for the abs.  You can even get your kids involved too! 

Bootcamp Workout

You will need to mark out a 40 yard distance for this workout.

Workout Format:  In honor of the Birthday (July 25, age 40), we did 7 combo exercises 25 reps or a distance of 40 yards. Repeat each combo twice.  

Warm Up (do each exercise down and back 40 yard distance)

  • High Knee Pulls
  • Single Leg Touches
  • High Skips
  • High Knees
  • Grapevine
  • Butt Kicks
  • Inch Worm
  • Sprint

Combo 1

  • Inverted Row (we used swings and playground equipment
  • 25 Jumping Jacks

Combo 2

  • 25 Push Ups
  • Low Grapevine 40 Yards (this is like a moving curtsey lunge)

Combo 3

  • 25 Prisoner Squat with Alternating Knee to Elbow (start with right knee for first round, left knee second round)
  • Crab Walks 40 Yards

Combo 4

  • 25 Hip Ups (right side for first round, left for second round)
  • Walking Lunges 40 Yards

Combo 5

  • 25 Bicycle Crunches
  • Moving Burpees 40 Yards

Combo 6

  • 25 Sumo Squat Jumps
  • Bear Crawls 40 Yards

Combo 7

  • Plank Spider (in plank position bring your right foot to the outside of your right hand then alternate sides)
  • 40 Yard Sprint

Cool Down

  • 1 Mile Jog or Walk (optional)
  • Stretch:  Be sure to stretch your hamstrings, quadriceps, calves and upper body. 

Give it a try and let me know how it goes so I can report back to the hubby.  Have an amazing weekend.  

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.  

Exercise

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
Ingredients
  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
Instructions
  1. Add all ingredients to high powered blender. Blend and enjoy immediately.
Notes
  1. You can use frozen riced cauliflower as well. I just used the regular frozen cauliflower and it worked great.
http://4livingthewrightway.com/
Experiment with different blends and let me know if you have any good recipes in the comments below.  Have a great Holiday week!