Super Sweaty Treadmill, Arms and Abs Workout

Happy Friday!  I am so glad it is the weekend and December 1st.  I have all my holiday decorations up and I am feeling festive.  

This week I changed up my workouts a bit and boy am I feeling it. I added in an additional run/weights day using the workout below.  I tried to make it similar to an Orangetheory workout just not using the rowing machine.   It was AWESOME and I am super sore.

Treadmill Workout
Super Sweaty Treadmill Workout

If you need something for those sore muscles you need to try using all natural essential oils none of that junk in the stuff you can buy at the store.  I made a muscle rub and it totally did the trick.  Give it a try after this workout!  Here is the recipe:

Post Workout Rub All Natural

You can order Essential Oils Here 

Don’t forget to check back for CRUNCHMAS!  Starting soon!  The 12 days of CRUNCHMAS!!!!  Have a great weekend!

 

Sunday Strength: Do Not Worry

I hope you guys all had an amazing Thanksgiving.  Today a scripture popped up  while I was reading that I think we can all relate to.  Are you a worrier?  Did you worry that the big Thanksgiving dinner or not working out one day is ruining your diet? Interesting fact the average person consumes about 4500 calories on Thanksgiving day!  Yes that is a lot of calories but one day will not derail your progress.  The past week I have noticed that a lot of people are worriers, including myself. A lot of what I heard and saw was related to how much they would have to workout after the big meal or how they would have to do some sort of cleanse this week.  Remember the food you eat does not define you, especially for one day of the year.  Think about all of the memories you are making with your family and friends.  The workout and the healthy food is still going to be there the next day.  

For many people worry is just natural, however stress is taking a toll on our mental and physical health.  This is one of my most favorite scriptures to memorize and meditate on.  

Mathew 6:25

I have a tip for you worriers out there.  Find a box (any kid works) just make sure it has a lid.  Call it your worry box.  Whenever you feel like you are worrying about something write it down and place it in the box.  You can pray over your worry and ask God to take control.  This also works well if you have trouble sleeping.  Write your worries down at night and tear them to shreds and throw them away.  I also like to write down my worries in my journal and reflect back on them when needed.  

I hope these Sunday strength tips help you as you go into a new week.  I find the holiday season can be a little stressful for all of us so anything can help.  Don’t forget to subscribe to get posts delivered right to your inbox.  Have an amazing week!  

 

Friday Faves: The Squatty Potty and DIY Poo Spray

Happy Friday!  I hope you all had a great Thanksgiving and got to enjoy the yummy food and festivities.  Is anyone else out there shopping on Black Friday?  My mom and I have a tradition and we go every year. It’s fun to hang out and get some awesome deals.  Although shopping is not my favorite I still like to go.  

Today’s Friday fave may be a little TMI for some of you but I just have to share it.  I had been contemplating getting a Squatty Potty since I saw it on Shark Tank years ago.  I finally got one a few months ago and I love it!!!!  If you are not familiar with the Squatty Potty check out this hilarious commercial.  It pretty much explains how it works in a humorous way.  By the way I got mine at Costco!  Great deal!

I will spare you all the details but if you have ever dealt with constipation you need this in your life.  It works people!!!  

As long as we are on the subject you also need this DIY Poo Spray to go with your squatty potty.  Get rid of those aerosol sprays for a more natural cleaner version.  Put this in your bathroom and people will be glad you did!  

DIY Poo Spray Recipe DIY poo spray

  • 2 Teaspoon Rubbing Alcohol
  • 20-30 Drops Essential Oils (I like orange, lemon, and lavender) 
  • Distilled Water

Add essential oils and rubbing alcohol to a 4oz glass spray bottle.  Fill the remainder with distilled water.  Spray to freshen the room or spray in the toilet before you go.

I only use Young Living Essential Oils.  They are the best!  

I hope you guys enjoy the holiday weekend.  I would love to hear your thoughts on the squatty potty!  Have a great weekend!  

*This is not a sponsored post just sharing my love of stuff like usual.  

Pre-Thanksgiving HIIT Workout

Happy almost Thanksgiving!  Thanksgiving is one of my favorite holidays.  I love all the traditions we have, the food, and believe it or not the fitness!  We almost always try to get in a workout pre-dinner every year.  Sometimes it is a game of football, a turkey trot, or just a quick workout.   I feel so much better if I workout before I eat and even take a walk with the dogs after the big meal.  

Turkey Trot
Family Turkey Trot

This year we will be traveling but we will still be doing a 5k turkey trot in my hubby’s hometown.  It is a really fun one too.  They hide frozen turkeys along the route ad as you run you can pick up these frozen turkeys.  Last year my hubby picked up two and ran with them!  He rocks.  We donated one and came home and baked the other to have some leftovers of our own.  

If you can’t get out to a turkey trot you can always do this awesome workout at home or at the gym pre-dinner.  

HIIT WorkoutGive it a try!  It is a good one.  

I also always try to take something healthy to the dinner.  This year I am in charge of a side and a dessert.   Last year I made this super easy fruit tray and it was a big hit. 

Fruit Platter Turkey
My fruit turkey

I think I will make it again along with this healthy version of the Starbucks cranberry bliss bars.   I love all her recipes and meal plans.  I use them weekly.  

Have an amazing Thanksgiving and let me know if you have any great recipes or workouts I should try.  

 
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Friday Faves! My Favorite Essential Oils and Uses

Happy Friday!!!!!  I hope you guys had a great week.  It is officially Thanksgiving break for me and I am so ready.  For my Friday Faves I wanted to focus on how I use essential oils.  I have used Young Living Essential Oils for a few years now.  I get a lot of questions from people about how I use them so I thought I would share the details  in my Friday Faves post.  First I only use Young Living Oils.  They are by far my favorite.  I have tried others but those are sub par!  Just being honest.

Here are my most commonly used oils in my house and how I normally use them.  This is just the basics, there are so many more uses I need to try.  

essential oils

Purification:  I add a few drops into my smelly workout laundry with a bit of baking soda and/or vinegar.  This totally helps with the stink!  

Lavender and Cedar wood:  I like to diffuse one of these in my bedroom at night.  Lately my daughter has wanted to have a diffuser in her room and this is what I put in.  

Valor:  I use this one daily to help with any anxious feelings I have.  Being a mom, wife and teacher can cause some anxiety and this helps!  Plus I really love the smell.  It’s my natural perfume.  

Essential OilsPeppermint:  Headaches, Tummy Aches, and Energy!  If I feel a headache coming on I rub a bit on my temples.  It also helps with tummy troubles.  You can rub it on the tummy with coconut oil  or put a bit in your water.  I also use it pre-workout by putting some on my wrist or workout towel for an energy boost!  

Digize:  Tummy Troubles!  Just the other day my younger daughter had a tummy ache.  I rubbed this on her tummy with coconut oil.  Worked like a charm.  I also find it can help with bloating.  

Stress Away:  For stress of course!  I rub it on my wrists or diffuse as needed.  And it smells so good.  The hubby is currently trying this one! 

Thieves:  This is another popular one for immunity.  I usually diffuse it or rub it on my feet when I feel the yucky stuff coming on in our house.  Or at school!  

Tea Tree:  Acne and Athlete’s Foot.  I have been trying tea tree oil on my older daughter for blemishes (more to come on that) and it is great for athletes foot too.  

Wow I didn’t realize I used that many oils!!!!  Most of those are empty bottles!  I need a refill! 

Those are my most frequently used oils.  However, I do have to say that I also love lemon, orange,  and eucalyptus in my diffuser.  

I thought I would also mention that I just recently signed up as a Young Living distributor after taking some time off.  I realized that I was out of most of my favorite oils and I wanted to purchase a new kit with the new Aria diffuser (a kit is by the way the best way to get a ton of oils)!  If you would like more information on ordering an oil starter kit or how you can get more information on oils and Young Living feel free to email me at 4livingthewrightway@gmail.com.  I would love to chat with you more.  

I hope you all have a fantastic weekend!  I am ready for a little break!  

10 Tips for Mainting Your Weight During The Holidays

Hey guys with the holiday season upon us we will be surrounded by super rich foods, sugary treats, and cocktails galore.  The average person gains about 1-5 pounds between Halloween and New Year’s Eve.  I thought I would share a few tips to help you maintain and not gain through the holidays.  Don’t worry you can still enjoy your favorite treats (in moderation)! 

Maintaining Weight

  1.  Be sure to eat a healthy snack and drink some water before heading out to your holiday party.  You will be less likely to be starving when you arrive and over indulge.
  2. Bring a healthy dish to the holiday gathering or family party that way you will have something healthy and delicious to enjoy.   
  3. Eat your regular meals prior to your big dinner (like Thanksgiving) maybe just have a smaller portion.  
  4. Find something to focus on after finishing your meal.  Avoid chatting around the table where the food is so you are not tempted to eat more. 
  5. Eat mindfully!  Concentrate on your meal while you are eating it.  Focus on chewing your food well.  Enjoy the different tastes, textures and smell of the foods you are enjoying.  Don’t eat too fast.  
  6. Use a smaller plate and be sure to fill it with 1/2 non-starchy veggies, 1/4 lean protein, and 1/4 with whole grains or starchy veggies.  
  7. Limit alcoholic beverages, especially those sugary or fat laden cocktails (nix the nog).  
  8. Enjoy your favorite treats in moderation.  Don’t go overboard.  
  9. Don’t forget to exercise!  Physical activity throughout the holidays can help you manage your weight but also your stress levels.  
  10. Don’t beat yourself up if you overindulge or have one too many cocktails.  Get rid of those negative thoughts and give yourself permission, but remember to get back on track the next day.  

The holidays don’t have to mean weight gain.  If you focus on balance, healthy foods and physical activity you can stay healthy and on track during the season.  

Orange Theory Inspired Ladder Workout

I hope everyone had a great weekend.  With basketball season for my daughters starting up my Saturdays are about to get a little crazy.  Hopefully I can get out for a run if all the rain lets up. If not I plan to do this awesome Orange Theory Workout in my home gym.  Sometimes I like to just workout on my own schedule and not be restricted to a specific time so it is nice to have a home gym.  I do prefer to go to classes but since I wake up so early on the weekend the classes are always later.  If you can’t make it to the gym or Orange Theory you have to try this workout I created inspired by a workout at OT last week.  It is a killer.  I burned 600+ calories in this super sweaty session.  

Workout Details

The workout is broken down into 3 sections a running section, a rowing section and a strength section.  You will complete each section for 5, 4, 3, 2, minutes in length.  Don’t forget to warm up and cool down or foam roll.  If you don’t have access to a rowing machine you can always add in cycling, the elliptical or skip that section.  If you need the pace guide for the treadmill check it at the bottom of this post.  Enjoy!  

Orange Theory Workout

Don’t forget about the Planksgiving Challenge!  I hope you guys have a great week.  

 

Give Planks! November Plank Challenge

I hope you all had a great week and a happy Halloween.  I can’t believe it is November already.  November means my annual Planksgiving Challenge starts!  I am a little late posting this but here are the details.  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!

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 glutes 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.  

   Planksgiving Printable

Don’t forget to check out my Facebook page for support and lot’s of fun ideas.  Have a great weekend!  

 

Halloween HIIT Workout

Hi everyone, I hope you guys are having a great week.  I am super excited for Halloween.  We have a yearly tradition of dressing up as a family and heading over to my friend Holly’s place for a screaming good time. She always goes all out for Halloween and that makes it such a great party.  

I decided to put together a fun workout you can do at home before heading out to that party or trick or treating with the kiddos.  This can be done anywhere and all you need is your pumpkin!  So fun.  You can even get the kiddos involved if you want as well.  Check out the video of my daughter and I doing it for ideas on each exercise.  

Halloween HIIT Workout

Be sure to check back for the PLANKSGIVING November challenge again.  
I hope you guys have a great Halloween and a great week.

 

Trick and Treat Yo-Self on Halloween

Healthy Halloween TipsIt’s almost Halloween!!!!  I love Halloween.  The theater teacher in me loves to dress up in costumes and put on crazy makeup.  I am excited to head out and do some trick or treating and hang out with friends this weekend celebrating.  It is easy to get off track though during the holiday season, especially Halloween with all the tempting treats.  I put together a few tips for you on how to stay on track on Halloween as well as some of my favorite workouts to do before you head out for fun. 

How to stay on track on Halloween

#1  Don’t skip meals before you head out trick or treating.  This will cause you to reach into your child’s candy bag and eat way too many snickers!  Eat a healthy meal before going out trick or treating or to a Halloween Party.  Don’t forget to drink your water.  It will help fill you up and it is great for your body! 

#2 Stay active on Halloween.  Try this fun Halloween workout, take a class or if you want a challenge try my dirty 30 workout! Instead of driving the kids around the neighborhood walk with them.  Be sure to get your workout in early so you are not tempted to skip it.  Fun fact a mini pack of M&M’s takes 9 minutes of burpees to burn off—-wowzers!

#3  Allow yourself to enjoy one of your favorite holiday treats.  For me, I love candy corn with peanuts and pretzels.  I only eat it one time per year and I am going to enjoy a few handfuls of it, but not the entire bowl.  

#4  Does the idea of having all the kids leftover candy tempt you too much?  Hide it in the freezer or better yet donate it to the troops or sell it at your local dental office (if your kids will let you).  Last year we let our kiddos keep a few of their favorites and took the rest with us on our mission trip to Guatemala.  I am not much of a candy person but my hubby and the kids will eat it if it is there.  My hubby will find where I hide it and eat it straight out of the freezer too! 

#5  Brush your teeth!  If you brush your teeth before handing out candy to trick or treaters or heading  out to a party you will be less tempted to eat.  This doesn’t necessarily work for everyone (me) but it’s worth a try. Or you could even chew gum or mints!  

Have fun and be safe on Halloween.  What are you guys dressing up as?  Have a great Halloween.