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!   

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!

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.

This slideshow requires JavaScript.

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!  

 

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! 

 

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! 

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!