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.  

 

20 Minute Tabata Workout

Hi Guys, sorry I have been MIA from the blog for a bit.  I have been feeling a little burned out on my current workout and eating routine.  I have been experimenting with new workouts and intuitive eating.  I will share more about the eating part in another post.  

My latest workout obsession has been short Tabata Workouts.  Tabata workouts are easy and super effective. You will need to pick a cardio activity such as running,  jumping rope, biking, or cardio exercises and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat 7 more times for a total of 8 sets.   This is a total of 4 minutes.  During your 20 second work efforts make sure you are really pushing yourself as hard as you can. What I am loving about these workouts is that they are quick and easy to do anywhere.  You can even split them up throughout the day. 

Here is an awesome workout I did today.  Feel free to do as many rounds as possible.  

Warm Up:  3 Minutes of jogging, bike, elliptical or dynamic warm up.  

Complete each exercise listed for 20 seconds rest for 10 seconds.  Do each exercise twice through before moving to the next exercise.  

Round 1

  • Body Weight Squats 2x
  • Squat with Calf Raise 2x
  • Squat Kicks 2x
  • Squat Jumps 2x

Round 2

  • Push Ups 2x
  • Mountain Climbers 2x
  • Push Ups 2x
  • Mountain Climbers 2x

Round 3

  • Walk Out Burpee 2x
  • Burpees 2x
  • Burpees with to a Squat 2x
  • Burpees with a Jack 2x

Round 4

  • Jumping Jacks 2x
  • Squat Jacks 2x
  • Cross Jacks 2x
  • Tuck Jumps 2x

Always cool down and stretch following your workout.  

I hope you are having a great week.  

 

 

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.

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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!