Interval Track Workout

Lately I have been getting bored with my normal Wednesday outdoor runs. To mix things up a bit I decided to take my run up a notch.  I hit the local high school track.  I wanted to push myself a bit on my run so I added in some interval running.  Interval running can burn tons of calories, increase your pace, engages fast twitch muscle fibers, and can keep you from getting bored.  Here is my workout.  I hope you give it a try and let me know what you think.  

Track Workout

 

This is a workout designed for those who are already running.  It is not easy and will definitely push you.  This workout requires you to sprint, so be sure you are really pushing your pace.  Don’t forget to properly recover in the recovery portion so you can push yourself on the next section.  Finish the workout with a cool down and stretches.  

Have a great Wednesday! 

 

Sunday Strength:  Defeating Your Inner Giant

I hope you are all having a great weekend and a Happy Father’s Day.  I have been thinking that I need to write more faith blog posts.  I have been out of the habit lately, so today is the first installment of my Sunday Strength blog posts.  I was inspired to write the post by a lot of things.  Lately I have been listening to a lot of my friends, other women and teen girls talk about themselves mostly in a negative way.  Us women (and men) put ourselves down a lot!  Don’t get me wrong I do it too.  However, since having 2 daughters of my own I am very aware of what I say about myself in front of them.  That doesn’t mean I don’t say things internally.  Our internal thoughts can really defeat us.  I hear so many women say things like:  I am not good enough, I am fat, I am not smart enough, I am a bad mom, etc.  Whether we say these things out loud or to ourselves we need to stop.  Sounds easy right?  It’s not!  Believe me! These thoughts are just the bad dude (aka Satan) trying to bring us down and we cannot let this happen.  My pastor Scott Harrop said this “you can defeat your inner giants”  and it really hit home with me.  It won’t be easy but with God’s help and power we can do it.  Proverbs 23:7 says  For as he thinks in his heart, so is he [in behavior—one who manipulates]. We can not let these thoughts become our identity.  Often times what we think, we believe.  So when these negative thoughts, feelings or words come out stop yourself!  Pray!  Then remind yourself that you are not going to do this anymore (that is what I do) and replace those negative thoughts with positive thoughts. Don’t fight this spiritual warfare alone, put on the armor of God and battle to defeat those inner giants.

Ephesians 6:11

What thoughts are getting you down?  How can you work on defeating those inner giants this week?  I encourage all of you to write this down and pray about it. 

I hope you guys all have an amazing week.  

Friday I’m In Love:  Friday Faves Drink Edition

This week my Friday faves focuses on my favorite drinks.  I don’t know about you but it is tough to drink straight water all day long.  I thought I would share a few of my go to drinks when I am wanting something different than water or to change up my usual morning coffee.  So here goes:  

Matcha Green Tea

If you don’t know what matcha is, it is a green tea that comes in a powdered form and it contains the whole leaf.  Matcha has many benefits which include improving mood, enhancing weight loss, increased energy,  mental focus and is rich in antioxidants.  I have been using this powder from Jade Leaf Organics and it is amazing.  

I have mostly been drinking it iced, added to smoothies, or as an iced green tea latte.  So good!!!!!  Here is my latest smoothie obsession:

Mango Matcha Green Smoothie
Serves 1
Healthy green smoothie with matcha
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 small container of coconut water (approx. 11 oz)
  2. ½ Frozen Banana
  3. 1 Cup Mango Frozen
  4. 1 small handful of kale or spinach
  5. 1 scoop vegan vanilla Shakeology or vanilla protein powder
  6. 1 tsp Match Green Tea Powder
  7. Ice (if desired)
Instructions
  1. Blend all ingredients together until smooth and serve immediately.
http://4livingthewrightway.com/

Lucky Jack Cold Brew Coffee (or any cold brew coffee) iced coffee  When the weather gets warmer outside sometimes I like to sip an iced coffee.  I purchased a case of this cold brew on a whim while at Costco.   It is awesome.  I pour it over ice, add a splash of coconut milk or almond milk and a bit of agave nectar and I have myself a coffee shop iced latte without the added cost.  

Kombucha

I am still a big fan of kombucha.  My preferred brand is Humm Kombucha because I can fill up growlers with this stuff at our local grocery store.  My whole family is addicted to Kombucha!  My daughters seem to drink it all.  One of these days I would love to try making my own.  Kombucha has some great health benefits too! 

Flavor Infused Water I love to infuse my plain water with fruit and herbs. For some reason I drink a lot more water this way.  Some of my favorite things to ad are mint, lemon, ginger, frozen berries or fresh strawberries.  It’s fun to experiment with new flavor infusions.  The longer you let your water infuse the better it will taste.  

Just remember when the weather gets hot outside hydration is so important.  If you are like me and don’t like just plain water all the time give these a try.  If you are working out in the heat don’t forget your electrolytes.  If you need an alternative to store bought  sports drinks give my homemade sports drink a try.  It is so good!  

What are your favorite drinks?  I would love to hear them.  Comment below!  Have an amazing weekend!  

*this is not a sponsored post, just things I am into lately. 

10 Quick and Easy Snacks

Before I get into my meal tips, I thought I would give you a little recap of our weekend.  It was nice and relaxing.  Friday was the last day of school.  For those of you who don’t know I am a Jr. High teacher, so this was an awesome day!  I look forward to summers off for so many reasons.  We had a pretty chill weekend, sipping wine, watching A Dog’s Purpose, a beautiful run all capped off with free yoga in the park.  It was a great weekend!  Monday I am starting an AB challenge so check out my Facebook page for daily tips, exercises and motivation. 

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Now on to my Monday Meal Tip!   For “meal prep Monday” I am going to be focusing on snacks.  Now that school is out I have a tendency to graze if I am bored and so do my kids.  When I am home in the summer it is much easier for me to mindless eat.  I am a snacker!  Having snacks throughout the day helps me not over eat at my meals and it keeps me feeling energized.  I am going to focus on having my snacks already ready to go so I don’t end up grazing in the fridge or pantry all day.  This will also help for those crazy days when I am running kids around to activities, the pool or wherever we decide to go for the day.  Here are my top 10 go to healthy snack ideas!  healthy snack ideas

  1. Hard Boiled Eggs or Deviled Eggs
  2. Rice Cakes Topped with Nut Butter
  3. RX Bars (my new favorite bar, but kinda pricey)
  4. No Bake Energy Bites
  5. String Cheese and Whole Grain Crackers
  6. Shakeology:  I keep the individual packets in my person just in case.  You can easily mix it up with water in your water bottle if you need a quick and easy snack or meal replacement.
  7. Almonds and Fresh Fruit
  8. Popcorn with Coconut Oil and Sea Salt
  9. Hummus with Carrot Sticks
  10. Celery with Peanut Butter and Raisins (yes basically ants on a log)

I hope this snack ideas helped.  I would love to hear your easy snack ideas so please post them in the comments.  Have an amazing week! 

 

 

 

Triple Sweat Team Boot Camp Workout

Team Boot Camp Workout

I hope you guys enjoyed the long weekend.  It was beautiful here.  We were able to get out and have tons of fun in the sun.   One of those fun activities was this awesome outdoor boot camp workout.  I like to take my workouts outdoors whenever possible.  I got this boot camp idea based off of a PE activity my hubby used to do with his classes when he taught PE he called it “love your neighbor” but I like Triple Sweat much better.  

For this workout you will be in teams of 3.  This workout focuses on teamwork and supporting each other in a fun and challenging way.  Have team member 1 line up at one end of your area and team member 2 line up at the other end (a basketball court works great using the baselines) and the 3rd team member will start next to team member 1.  Team members 1 and 2 will be performing a static exercise while team member 3 is doing the dynamic exercise.  As soon as Team member 3 reaches team member 2, then they switch exercises. Team member 2 does the dynamic exercise back to team member 1. This repeats for a set time. You can do this workout anywhere, but outdoors is best.  Pick a large open area so you have room to sprint.  This workout can be done with weights or using bodyweight only.  

Warm Up

  • Jog 50 Yards
  • High Skips
  • Grapevines
  • Bodyweight Squats
  • Toe Touches

The Workout 

Each team will complete each round for as many reps as possible for 5 minutes.  Rest 2 Minutes between rounds.  

Round 1 (AMRAP for 5 Minutes in your teams)

  • Team Member 1:  Body Weight Squats
  • Team Member 2:  Squat Press
  • Team Member 3:  Walking Lunges

Round 2

  • Team Member 1:  Push Ups
  • Team Member 2:  Tricep Dips or Overhead Tricep Extensions
  • Team Member 3:  Sprints

Round 3

  • Team Member 1:  Mt. Climbers
  • Team Member 2:  Squat Jumps
  • Team Member 3:  Sprints

Round 4

  • Team Member 1:  Plank Hold
  • Team Member 2:  Sumo Squats
  • Team Member 3:  Moving Burpees

Round 5

  • Team Member 1: Standing Bicycle Crunches
  • Team Member 2:  Sit Ups or Crunches
  • Team Member 3:  Bear Crawl

Cool Down and Stretch

If you have questions on this workout feel free to comment or email me.  Have a great week!

Friday I’m In Love! Things I’m Into Lately

Happy Friday!  I hope you all have awesome plans for the weekend.  This week went super fast!  Which is great.  I thought I would share another things I am into lately post.  Don’t forget to let me know what you are loving lately in the comments below. 

 Trace Minerals 4,000 Volts Electrolyte Drops

Trace MineralsWhile I was browsing the co-op store a while back looking for an electrolyte drink one of the salespeople saw me looking very confused and asked me if I had tried the Trace Minerals  4,000 Volts.He proceeded to tell me how much he loved it.  He is a triathlete and runner and he had been using them for a while.  This product is awesome!  This electrolyte concentrate can turn any beverage into an electrolyte drink just by adding 1 teaspoon.  You can add it to juice or plain water.  I have been using it in plain water and coconut water but I plan to add it into my homemade sports drink as well.  It does has a slight salt taste in plain water but it doesn’t bother me.  You can get it locally at the co-op for my Boise/Meridian readers or you can order online.  Check their website for more information.

Sourdough Bread

You guys it is so easy to make sourdough bread!  I am not a baker, but I actually produced several loaves of homemade sourdough bread using this recipe and tips from one of my favorite bloggers.  My daughters and hubby are major bread junkies and I want to provide them with a good clean option.  I don’t eat a lot of bread and when I do it has to be the good stuff!  And this is super yummy! I don’t have a picture because we tend to devour it before I can get one!  I have been eating it as avocado toast.  Such a great breakfast option.  

mary-kay-nourishine-plus-lip--gloss-cafe-au-laitThis Lip Gloss

I found a new favorite lip gloss, well I actually borrowed it from my younger daughter and I keep using it.  It is a light color that looks so natural and pretty.  It is by Mary Kay and it is called Cafe Au Lait.  It is also very moisturizing and lasting.  I am not a Mary Kay representative, but my mom is.  You can order any products from her.  Just email me for her information.  I hear they are coming out with a charcoal mask and my daughter and I are dying to try it.  

Thai Coconut Curry Hope Hummus

If you like hummus but get tired of the boring regular stuff you have to tryHope Hummus this Thai Coconut Curry Hummus.  It is so good as a dip with veggies or crackers or mixed in with some tuna and topped on a bed of salad.  I have also had their spicy avocado hummus as well and it is delish.  I am addicted!  

I would love to hear what you are currently into so comment below.  I love to try new things!  Don’t forget to subscribe to get updates right to your inbox.  

I hope you guys have a great Holiday weekend!  

This is not a sponsored post I am just sharing the things I love! 

ABSOLUTELY Awesome Ab Workout

Hey guys I hope you are having a great week.  I thought I would share this core workout I did last week.  You guys I was sore all week!  I love that.  This workout is core focused however there is a little bit of cardio and upper body toning as well.  For this workout you will need a set of light to medium weights and a mat.  The first part of the workout is all standing, the second section is planks, and the last section is mat work.  I hope you enjoy.  Let me know if you were as sore as I was.  

Ab Workout

If  you need guides for each exercise this is a great resource:  https://www.bodybuilding.com/exercises.  If you have additional questions you can comment below or email me. I am hoping this summer to film some of my workouts to share with you guys!  

Have a great week!

Tips To Beat Sugar Addiction

Sugar Addiction Tips Are you one of those people who crave sugar? I used to be a total sugar junkie!  I would always reach for something sweet in the late afternoon as a pick me up or after dinner as my dessert. It was starting to get a bit out of control!  So I decided to limit my sugar intake to see how I felt.  I did not realize how much better I felt when I didn’t have as much sugar in my diet.   Don’t get me wrong I still love dessert and dark chocolate (72% or higher), but now I am able to control those cravings and manage them better.  Having dessert or a sweet treat is fine in moderation, however I find that if I eat too much sugar my body starts to crave it and then I just keep wanting more.

Did you know that women should only consume 25 grams of added sugar a day and men no more than 38 grams.  That is a low number.  Only 6 teaspoons a day!  

A lot of my friends, family and gym goers ask me about controlling sugar cravings. I thought I would share a few ways to ditch the sugar addiction to feel and look your best.  

Eat Real Food

Cut out the processed foods.  Most of them have added sugar which is not needed.  Be aware of hidden sugar in yogurt, sauces, salad dressings and some breads.  

 Find A Swap

I love RX bars!  They are my current favorite bar.  These taste like dessert to me.  Or try banana “ice cream.”  Simply freeze a frozen banana in chunks throw it into the food processor or high powered blender add a splash of milk and process.  I like to add a little PB2, natural peanut butter or some chocolate protein powder  as well.  

Get the sugar out of the house!

If I have the stuff in my house I am more tempted to eat it, my hubby will eat it and so will my kiddos.  I cannot keep the stuff around.  It is too tempting.  Keep the temptation away. 

Ditch the artificial sweeteners

Consuming large amounts of artificial sweeteners (including stevia) can make your crave sugar.  There have also been studies showing increased weight gain with artificial sweeteners a well.  If you can’t totally get rid of them choose stevia or monk fruit and limit the amounts you consume.  

 Add more healthy fats and protein

Not only are these healthy they will also help you feel more satisfied.  I always have almonds on hand for my afternoon cravings.  Sometimes I pair them with an orange or an apple and it always leaves me satisfied.  

Drink tea after dinner

 I like to drink tea in the evening while watching TV or when I feel that craving kick in.  I like to drink Tulsi Tea (it helps for sleep), Licorice tea, or any tea that I have on hand.  I stick to decaf in the evening.  

Brush your teeth

If you crave sweets after dinner and want to try to avoid reaching into that candy dish.  Brush your teeth or chew gum.  For me this always works because I don’t want to brush my teeth again and the sweets won’t taste the same after toothpaste.  

Fresh Fruit  

Choose fresh fruit instead of candy.  Not only will it curb those sugar cravings it is full of vitamins, minerals, water and fiber too.  

Try Magnesium

If you crave chocolate (like I do) it could mean you are deficient in Magnesium Benefitsmagnesium.  Try to add magnesium rich foods like leafy greens, beans and nuts into your diet.  Or consult with your doctor about a magnesium supplement.  I take magnesium every night and it helps me sleep!  Check out these additional benefits of magnesium in this post

 

I hope these simple tips help you conquer that sweet tooth.  I have to remind myself how I feel after eating too much sugar and how hard it is to get off the stuff.  When I am not eating sugar I feel more energized, sleep much better, my skin looks so much better and I just feel better in general.  Believe me it is tough to kick it at first, but sooooo worth it!  I hope  you all have an amazing week!  

5 Ways Workout HIIT Cardio & Bodyweight Workout

5 Ways Workout:  HIIT Cardio and Bodyweight Workout

Hi Guys I hope you are having an awesome week.  Today we did a killer workout that was a lot of fun. If you need a quick workout that is guaranteed to get you super sweaty and your legs burning this one is for you.  

This workout does not require any equipment and can easily be done at home or at the gym.  

5 Rounds of  5 Exercises, 5 Different Ways for 50 Seconds Each 10 Second Rest.  Be sure to include a warm up, cool down and stretch. 

Warm Up:  Dynamic Warm Up or Jog, Bike, Elliptical for 5 Minutes to warm up prior to the workout.

HIIT Workout

Throwback Thursday

If you need more awesome HIIT Workouts here are a few you may like:

Total Body HIIT Workout

Total Body Pyramid Workout

Low Impact HIIT Workout

Have an awesome day! 

 

 

Compound Strength Training Workout

Happy Saturday!
I have been really trying to maximize my personal time in the gym.  I am currently teaching 6 classes, so that doesn’t leave a ton of time for my own personal workouts.  I decided to try to incorporate more compound strength training workouts into my classes and daily gym sessions.  If you are not familiar with compound strength training it is where you combine multiple muscle groups while lifting.  Lately I have been focusing on combining two moves together to create one exercise. Using compound movements can increase strength and burn more calories.  The goal is to move through this workout with very little rest unless you need it.  I can tell you that my heart rate has been up constantly in these workout sessions.  This is also a great way to get a total body workout in a shorter amount of time. Here is one of the workouts I did this week.

Strength Training Workout

Give this a try and let me know what you think in the comments!  Have a great weekend.