30 Minute Strength and Cardio Interval Workout

Hi guys!  I hope you had a great weekend and are having a great Monday!   We had a crazy week last week, so I am really looking forward to being a bit less busy.  We had a ton of school and sporting events and a concert. It was a lot of fun but I am looking forward to a less hectic week.  I am also counting down the days until the end of the school year.  Yes, teachers do the countdown just like the students!

Today’s workout was a fun one. It was a mix of strength training and cardio intervals.  It was challenging, but then I looked up and the 30 minutes was over. Plus we got to incorporate our planks in to it as well.  This workout could easily be done at home or at the gym.

  • Materials Needed
  • Yoga Mat (optional)
  • Dumbbells
  • Water
  • Towel

You will perform each exercise in the list for 30 seconds completing it as many times as you can in 30 minutes.  Feel free to add in additional core work and be sure to cool down and stretch following the workout.

30 Minute

Banana Oat Protein Pancakes Recipe

Hi guys, I hope you are having a great week.  I am totally looking forward to the weekend.  I made the best pancakes today in my Vitamix blender.  I basically just threw in a bunch of ingredients hoping it would turn out ok and it was delicious!  These were very filling too.  I would say it makes about 2 servings but today I was extra hungry after my workout so I gobbled all of these up with some peanut butter on top.  I was not hungry at all until lunch.  Now, it does make about 4 pancakes, so you do not have to eat them all like I did!  Unfortunately I didn’t have time this morning to take a pic of them but I am planning to make more this weekend and keep them in the fridge for the week. 

 

Banana Oat Protein Pancakes
Serves 1
Gluten Free Protein Pancakes
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Cook Time
5 min
Cook Time
5 min
Ingredients
  1. 1 Ripe Banana
  2. 1/2 Cup Egg Whites
  3. 1 Scoop Protein Powder
  4. 1/2 Cup Gluten Free Oatmeal
  5. 1/2 Cup Unsweetened Vanilla Almond Milk
  6. 1 tsp Vanilla Extract
Instructions
  1. Put all ingredients into a blender and blend until the mixture is smooth. Pour onto a griddle or pan and cook until golden brown over medium to low heat. These can burn easy so be sure to watch them closely.
Notes
  1. Top with Greek yogurt and berries or your favorite nut butter and a drizzle of honey (optional).
http://4livingthewrightway.com/

Day 10 Planks and Tanks Check In

Happy Monday everyone!  I hope you all had a great weekend and Mother’s Day.  Tomorrow will be day 10 of the planks and tanks 30 day workout! How is everyone doing on the challenge? If you haven’t joined in on the planks and tanks (tops) challenge you should!  Day 10 through 20 we will start increasing the time for each exercise.  Feel free to increase the time more if you feel you need that extra challenge!  Or if you need to decrease the time or modify your plank and drop to your knees that is fine too!  The plank is one of the best exercises we can do to strengthen our core! Why not add in some arms too.  You wont find just planks in the next 10 days of the workout. Here is a link to the entire workout: http://4livingthewrightway.com/2016/05/01/planks-and-tanks-30-day-workout/ 

The video below will show you the next set of exercises.  Have  a great week!   

 

 

Happy Mother’s Day

Today was a great day.  It started out with an amazing hill run in the Boise foothills with some awesome friends.  I love starting my day with a run and today was a great one.  The hubby made me a yummy post run cup of coffee and breakfast and my daughters made me some hand made cards.  It was a great day.  I hope you all had a wonderful Mother’s Day.  I think it is so important to surround ourselves, especially us moms with other inspiring women.  Today I felt inspired by so many moms, including mine who inspires me everyday.  Have an amazing week!  Keep up the good work with the plank challenge!!!!  This weeks pictures will be up soon. 

 

1 Thessalonians 5 11   

Quick, Healthy and Easy Breakfast Ideas

breakfast ideasHappy Friday everyone.  I am definitely looking forward to the weekend and of course Mother’s Day.  One of my favorite meals of the day is breakfast!  Most of the time I work out super early in the morning so I am starving by breakfast time.  If you need some inspiration or want to change  your typical breakfast I thought I would share some of my favorite breakfast meals and recipes with you.  I am in no way a chef!  I like to watch cooking shows, but I don’t consider myself a gourmet cook.  These are some of my favorite breakfast recipes that I make and from around the web that are not only healthy but quick and delicious as well.  Check them out!  Have a great weekend and Happy Mother’s Day to all the moms out there!!!!!

3 Ingredient Pancakes

There are a lot of recipes for these out there.  I personally like to mix 1 ripe banana, 2 eggs or egg whites, 2 tablespoons of coconut flour and cinnamon.  I cook them long and slow in some coconut oil spray.  The seem to do better for me on a lower heat for a longer amount of time.  Top them off with some nut butter, Greek yogurt, or fresh fruit and you have a yummy breakfast.  You can easily make a double batch of these and keep them in the fridge for the week.

Overnight Oats:  This is one of my favorite recipes.  I love a lot of the recipes on her blog!  Overnight Oatshttp://www.oatmealwithafork.com/2013/09/02/peanut-butter-cookie-dough-overnight-oats-dairy-free/

 

 

Kodiak Cakes:  This is a pre-mixed box pancake mix.  While I usually try to make my own pancake mix this is a convenient option.  This is a pretty clean mix.  100% whole grain wheat and oat flour and they have 7 grams of protein per serving.  I just saw that they have new flavors coming out:  Chocolate, Crunchy Peanut Butter and a Gluten Free Option.  I can’t wait to try the peanut butter!  I buy a giant box of this at Costco! http://www.kodiakcakes.com/mixes/

Eggs and Avocado Toast:  Super simple and quick.  Eggs cooked however you like with some toast topped with a dollop of mashed avocado, sea salt, and cracked pepper.  If you like spice, you can sprinkle a bit of hot sauce on top too.  My fave!

Smoothies and Smoothie Bowls:  You can’t go wrong with a smoothie. Here is one of my favorite recipes:

Maca Superfood Powder

 

Breakfast Burrito:  My hubby makes these for our daughters and they are easy to store in the refrigerator for a quick healthy breakfast.  He likes to make them using egg whites or whole eggs, turkey sausage, cheese and veggies.  You can customize these any way you like and they will be delicious.

Baked Oatmeal:  I love oatmeal in general but to make it easier and quicker I whip up a batch of baked oatmeal and eat it throughout the week.  This is my favorite recipe.  Sorry I don’t have a picture I ate it too fast before taking a photo!

Apple Blueberry Baked Protein Oatmeal

⅓ cup        Egg whites

½ cup       Unsweetened applesauce

2 ¼ cup    Unsweetened vanilla almond milk

1 scoop     Protein powder (vanilla or unflavored)

1 tsp         Vanilla extract

4 cups      Gluten Free Old Fashioned Oats

1 cup        Blueberries

Liquid Stevia to taste

Preheat oven to 350 degrees.  Spray a 9×13 baking dish with nonstick cooking spray. Whisk the egg whites, applesauce, almond milk, protein powder and vanilla extract until combined.  If you choose to use stevia whisk that in as well.  Stir in oats until well combined.  Fold in blueberries gently.  Spread mixture into baking dish and bake for approximately 30 to 40 minutes until set.  Store in the refrigerator or freeze individual portions for a quick and easy breakfast.

201 Calories    3.6 grams fat    33.5 grams of carbs  9.1 grams of protein *these numbers are approximate, I entered them in to myfitness pal.

I hope you all have a great weekend.  If you have a breakfast you love please feel free to comment and share.  I am always looking for new yummy ideas.

 

Spring Clean Your Workout Routine

Spring Clean Your Workout Routine Have you ever felt like you were in a workout routine rut?  I know I have.  Just like spring cleaning your house (which I need to do badly) I think it is important to spring clean our workout routines as well.   Being a group fitness instructor for the past 20 years, I know the importance of changing up routines.  To keep my participants engaged and coming back to my class I am always looking for new ideas and ways to change things up. However, we can get stuck in a rut.  We get accustomed to certain things and just stick to our day-to-day routines and never change.  Here are some signs that you may need to spring clean your workout routine.

  1. You hit a plateau or stop getting desired results.
  2. You are bored with your current workouts.
  3. You keep getting injuries or are always sore.
  4. Working out becomes a chore and not as enjoyable as it has been in the past.
  5. Your workout is not longer challenging.

If you feel like you need to change things up, here are a few tips and suggestions to start fresh this spring and change-up your workout routine.

  1. Set a goal like a 5k or a new race.  In the past I have done a triathlon to change things up and it was a fun and new challenge.  I am currently starting to train for a Spartan which is going to be a lot of fun as  well.
  2. Find a personal trainer or a workout partner who can motivate and push you.
  3. Try a new fitness class.  Recently I have been trying out Orangetheory and Hot Yoga.  So much fun and challenging.
  4. Get outside!  If you have been logging tons of miles on the treadmill or indoor cycling, move your workout outdoors.
  5. Re-evaluate your goals.  I feel that setting goals can help you stay focused and motivated.
  6. Create a new playlist! For my classes I change my music each day.  Getting some new music or even adding music to your workout can really be motivating.  Nothing gets me going like a little Salt N Peppa during my run!
  7. When strength training.  Remember to change your sets, reps, and/or weights if you have been using the same size weights and the same reps for more than a month you are due for a change.

One of my favorite poster quotes on my classroom walls is this:

If you always do what you’ve always done you’ll always get what you’ve always gotten!

 

 

A Fun Filled Run Filled Weekend

 

IMG_0625Hi Guys, so our weekend started out with races and ended with races.  Those are my kind of weekends!  First off my older daughter Chloe had her final track meet for the season.  I am so proud of her!  She has improved her time with each meet and got a PR for several of her races at the last meet.  She made it to district track so I am a very proud mom.  She has worked really hard.  Saturday the hubby and I met up with our friIMG_0638ends Matt and Amy for a morning date.  It consisted of a lovely hill run followed by an amazing cup of coffee and some chatting.  These two crazy friends talked us into a Spartan race.  I am a bit scared of that!  On Sunday the whole family, including my mom and one of my good friends Rachel got together to support an amazing cause and do a fun 5k race.  The race is called Boise’s Got Faith (http://www.robiesgotfaith.org/) and it is a race that supports children’s cancer.  Each year the race directors select two children who are fightiIMG_0641ng cancer and help them emotionally and financially.  It was so awesome to see all the people out supporting this cause and all the kids out there running too.    My younger daughter Addy ran the kids 1 mile run and the 5k.  She is a little crazy like her mom.  It was a lot of fun.  Running with family and friends is awesome.  My hubby, daughters, mom and really good friend ran it all together.  My friend Rachel also hit a PR for her 5k and hit 150 miles for the year.  I am proud of her.  She just started running and I think she is addicted!IMG_0628

Planks and Tanks 30 day Workout

Hi Guys,  for the boot camp class I teach we are starting a May challenge.  I chose to call it Planks and Tanks.  Kinda catchy huh.  Not Army tanks, but tank top arms.  Summer is right around the corners and some of my participants have upcoming trips to Hawaii and other fun vacations planned.  So we are going to be focusing on upper body and core.  We will still be doing our total body workouts each day but we will be adding in this fun challenge.  In this challenge I am trying to avoid the challenge where you hold plank for a certain amount of time.  I am focusing on more variety and incorporating upper body strength as well.  The goal is to try to increase time toward the end of the challenge and most importantly to push yourself.

A few notes on proper form.  I see a lot of people in my classes who do not have the proper form when doing plank and other exercises.

Here are a few tips for great form when doing planks:

  1. Keep your body in one straight line.  Your body should be aligned straight with your ears, shoulders, hips, knees, and ankles all in the same plane of your body.
  2. Tighten your midsection.  Imagine a wet towel and you are wringing out water.
  3. Don’t let your hips sag and your butt lift up into the air.  Keep your core tight.
  4. Make sure your elbows are positioned directly under your shoulders, look down at the floor, and keep your fingers spread wide.
  5. If you cannot perform planks or push ups with proper form for the amount of time suggested feel free to modify by coming to your knees if needed or doing wall push ups.

There are several videos out there on YouTube if you still need to work on that perfect form.

  • Day 1        Low Forearm Plank
  • Day 2        Side Plank (do both sides)
  • Day 3        Push Ups
  • Day 4        Extended Arm Plank
  • Day 5        Reverse Plank
  • Day 6        Plank Up Downs
  • Day 7        Tricep Dips
  • Day 8        Plank Shoulder Taps
  • Day 9        Low Forearm Plank with a Hip Dip Each Side
  • Day 10       Tricep Push Ups
  • Day 11        Spider Plank (plank with a knee to outer elbow each side)
  • Day 12        Plank Jacks
  • Day 13        Wide Push Ups
  • Day 14        Side Plank with added leg lift (both sides)
  • Day 15        Plank Hops
  • Day 16        Power Push Ups
  • Day 17        Extended Arm Plank Hold
  • Day 18        Forearm Plank Hold
  • Day 19        Push up and rotate to side plank (each side)
  • Day 20       Reverse Plank
  • Day 21        Plank Up Downs
  • Day 22        Tricep Dips
  • Day 23        Plank Reach (extend opposite arm and opposite leg)
  • Day 24        Low Forearm Plank with a Hip Dip Each Side
  • Day 25       1 Push Up 2 Plank Jacks (45 Seconds)
  • Day 26       Spider Plank
  • Day 27       Power Push Up (narrow and wide)
  • Day 28        Plank Knee to Opposite Elbow
  • Day 29       Forearm Plank Hold
  • Day 30       Extended Arm Plank Hold

For the first 10 days you will perform each exercise for 30 seconds.  For the next 10 days 45 seconds and the final 10 days 1 minute.  Depending on your fitness level you may want to increase or decrease your time.  Be sure to challenge yourself.  Remember CHALLENGE BECOMES CHANGE!

Plank and Tank
Planks and Tanks Challenge

How to sleep better: My tips and tricks

happy birthday to you

Can we talk about sleep for a minute?  I have been really struggling for the past month or so with my sleep.  March was a rough month.  There were nights when I was barely getting 3 to 4 hours of sleep per night.  This is not healthy for anyone especially if you have a past history of seizures.  I tried taking some natural treatment like calms forte and melatonin, but these did not work for me.  So I had to resort to a sleeping aid to get my body back on track (doctor’s orders).  I do not like taking any type of medication, so this was a struggle for me.  Now that I am back on track with my sleep I am going to work on better sleep hygiene.  It’s just like working out, it’s something we need to do for our bodies and minds. Here are some tips and suggestions if you have trouble sleeping or bouts of insomnia.

First off relax!  If you are like me and you have a few nights of no sleep you can easily get anxious or stressed out.  Just relax.  If you always associate negative feelings with going to sleep and worry that you may not be able to sleep it will keep you awake.  Try writing in your journal before bed, listening to mediation guides (I love sleep ezy tonight on youtube), or pray.

I take some supplements to help me sleep as well.  Magnesium supplements can help the calm your nerves and lessen anxiety.  I take my supplement Magnesium Glycinate about 1 hour prior to going to bed.  It can also help with muscle soreness.  If you prefer you can take an Epsom salt bath with some lavendar essential oils to increase your magnesium.

Limit caffeine.  This is a big one for me.  I cannot even have decaf coffee after a certain point in the day.  I make sure I drink my coffee before 10 am.  I am very strict about this.   I only drink two cups per day.

Eat!  Don’t go to bed hungry. However, don’t eat a large meal too close to bedtime.   If you are hungry eat something small before bed that contains tryptophan.  Like turkey slices, eggs, or sip warm milk.  I like to steam a cup of almond milk with some cinnamon and turmeric and sip on that before bed if I am still hungry.

Exercise.  Be sure you are getting enough exercise.  Include a variety of daily exercise including interval training, strength training, yoga and walking.

Make your room a comfortable sleep environment.  If I get too hot I cannot sleep, so I keep my room cool.  The ideal temperature is between 60-67 degrees.  I prefer 64 degrees.  Use blackout curtains if your room is too light and make sure you have a comfortable bed and pillows.

Get some down time.  For me I have to have at least an hour before bed for some down time to just relax and so something to calm your mind and body.  Maybe you watch HGTV like I do or maybe you read a book.  Do what you need to do to wind down before bed.

One last note about technology.  Try to avoid using technology too close to bed.  Stay off your computer and your phone if you can.

One last thing (I really need to work on this one)!  If you can’t sleep get up and go to another room and try to relax.  Maybe read a book, meditate, or make a list of what is on your mind.  If you lay in bed and stare at the clock you will just become anxious and stressed and then you really will have trouble falling asleep.

I am still working on a lot of these areas in my own life.  I hope that these tips will help you get a good night’s sleep!

Of course I am not a doctor and these are merely tips and suggestions that work for me.  Always seek your doctor’s advice before starting any type of supplements or sleep aids.

Orange Theory Inspired Workout

Hi Guys, for the past few months I have been trying to change-up my workouts especially my running.  Sometimes I get in a rut and need to switch things up a bit.  So for the past few months my hubby and I have been going to Orangetheory Fitness.  It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out.  If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout.  Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping.  It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you.  As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.

 

Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home.  This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class.  I hope you enjoy the workout.  It’s a good one!

The Warm Up (repeat as many times as you can for 5 minutes)

  • Body Weight Squats
  • Push Ups
  • Full Sit Ups
  • Jumping Jacks

Strength Training Section (15 Minutes)  Focus on using a lighter weight for more reps.

  • Squats
  • Bicep Curls
  • 1 Push Ups with Alternating Reaches (Bird Dog)

Treadmill Workout (15 Minutes)

  • Jog 2 Minutes at a comfortable pace
  • Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
  • Jog 1 Minute to recover
  • Run 2.5 Minutes at a harder pace
  • Jog 1 Minute to recover
  • Run 3 Minutes at a harder pace
  • Jog 30 Seconds to recover
  • Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
  • Recover 2 Minutes at a Jog or Fast Walk

Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time).  You will need a weight for this section.  Keep it near your machine.

Do as many rounds as you can for 15 minutes.

  • Row 400 Meters
  • Sumo Squat (hold weight between your legs, wide stance)
  • Deadlift
  • Row 600 Meters
  • Sumo Squat
  • Deadlift
  • Row 800 Meters
  • Sumo Squat
  • Deadlift
  • Row 1000 Meters

Cool Down and Stretch

Orange Theory Inspired Workout