Total Body Insane Bootcamp Workout

Wow!  My legs hurt today.  Tuesday was a fun and challenging workout.  For the month of April I have been really trying to emphasize core and total body in my classes that I teach two times a week.  This workout combines high intensity interval training, total body strength training, and core conditioning.  You can do this workout at the gym or at home.

Materials you will need for the workout:  Weights (dumbbells), Mat Towel, Water

Workout:  Complete each set of exercises 3 times.  1st set 45 seconds, 2nd set 30 seconds, final set 20 seconds.   Always finish your workout with your favorite cool down moves and some stretches.  I like to incorporate some yoga stretches like the pigeon, downward facing dog and cobra.

Bootcamp

 

 

 

 

 

 

 

Tank Top Arm Strength and Run Workout

This morning my friend Rachel and I changed our run up a bit.  We usually just meet and go for a longer run or do hill repeats.  We wanted to incorporate and arm workout while still getting a few miles in.  This was a great workout.  I will definitely be feeling my arms tomorrow.

Start off with a 1 mile warm up run.  Then complete the strength exercises using heavy weights.  Weights should be heavy and you should have a hard time getting in all of the reps.  You may need to go to a lower weight to finish.  First set complete 12 reps, second set 10 reps and final set 8 reps.  Between each set do the running workout.

Tank Top Arms

Pre-Run Warm Up

Hi Everyone!  I got the opportunity on Saturday to do the pre-race warm ups for the  Cause and Event Race series.  There are three runs.  A kid’s fun run and a 5k run and 10k.  So here is my question for the runners out there.  Do you have a pre-race warm up routine?  If not, you should.  I am just as guilty as the next person, sometimes I get caught up in the excitement of the race that I forget to do my pre-race warm up ritual.  I can totally tell a difference when I do it.  There are so many benefits to warming up, but here are just  a few that I find very beneficial.  First, it will lead to a successful race.  I have proof of this in some of my race times and how I feel.  It can prepare your body both physically and mentally.  For me, it just makes me feel better during my run because I don’t feel so stiff and tense.  Your pre-race warm up doesn’t have to be long.  It can be a short jog, a few strides, or you can do a warm up like I did for the run.  One suggestion I have is not do static  stretching before your race.  Save this for after the race when you really need it

One more tip, show up to the race early so you have time to warm up!  Sometimes I am running to the start line pinning on me bib number.  NOT GOOD!

Complete the following exercises for 8-10 reps or 30 seconds each before moving on to the next.  Your warm up should be approximately 3-5 minutes.

  • Arm Circles
  • Jog in Place
  • High Knees
  • Hi Skips In Place
  • Butt Kickers
  • Grapevine/Karaoke (if you have room)
  • Gate Swing or Squat In and Out
  • Side Lunges (be sure to do each side)
  • Lunges:  Pulse each leg
  • Side Stretches
  • Reach Down Toe Touches
  • Frankenstein/Toy Soldier
  • Leg Swings (both legs)

This may seem like a lot but it goes by pretty fast.  Feel free to shorten it or take out a few exercises if you need to .

Maca Superfood Powder

If you are not familiar with Maca it is a root that is an adaptogen and is getting a lot of buzz lately. I learned about it from my naturopathic doctor and started incorporating it into my diet.   Maca has a lot of benefits.  I am not a nutritionist, but here are a few things that I have noticed while incorporating it into my diet.

Benefits of Maca

  • Can help with PMS symptoms
  • Hormones and Sexual Health
  • Energy, Mood and Memory
  • Antioxidant

Now you are probably curious about how to incorporate it into your diet.  There are many ways to use it.  You can even make a drink out of it (I have not tried that).  My favorite ways to use it are in smoothies, stirred into oatmeal, topped on yogurt or smoothie bowls with a bit of granola, and I also mix some into my energy balls recipe I make (recipe link below).

Here is a link to my energy ball recipe:  https://livingthewrightway.wordpress.com/2016/02/18/pre-workout-eats/

Chocolate Banana Nut Butter Smoothie (1 serving)

1 Cup of Milk of Your Choice (I like unsweetened vanilla almond milk)

½ Small Frozen Banana

2 Tablespoons Nut Butter (I like peanut butter or almond butter)

1 Handful of Spinach

1 tsp maca powder (I use healthworks maca powder on Amazon)

1 scoop protein powder of choice (optional)

Ice (optional)

Blend all the ingredients together.  Pour into a glass and enjoy!

Lower Body, Cardio and Ab Interval Workout

Happy Friday ! Yesterday’s workout was a killer one!  My legs are still feeling it today especially when walking up stairs.  I thought I would share with you this killer workout.  I hope you all give this workout a try.  You can do it at home or at the gym.  Have a great weekend!  

Things you will need for the workout:

  • Weights 
  • Mat
  • Water
  • Towel (you will be sweating)

Lower Body and Ab Interval Workout

Warm Up:  

  • Jump Rope Series (we did not have ropes, so we faked them)
  • Regular Jump Rope 15 Seconds
  • Single Leg Jump Rope Right 15 Seconds
  • Single Leg Jump Rope Left 15 Seconds
  • Gate Swing or Air Squats 30 Seconds
  • Single Leg Swings 30 Seconds Each Leg
  • Alternating Side Lunges 30 Seconds

Complete exercises in each circuit for 30 seconds each.  Repeat 3 times or more if you would like.

Circuit 1

  • Skaters 
  • Squat with Alternating Side Kicks 
  • Single Leg Back Lunges Right 30 Seconds with weights
  • Single Leg Back Lunges Left 30 Seconds with weights 
  • Plank Pull Across (in plank pull weight across the body)

Circuit 2

  • Burpee with 8 Punches (come up from burpee stay low and jab right and left) 
  • High Knees
  • Weighted Goblet Squat
  • Push Up to a Side Plank add in a Knee Crunch or Just Regular Push Ups

Circuit 3

  • Squat Jacks
  • Sumo Squat with Alternating Leg Lifts (hold weights in front of chest or on shoulders) 
  • Weighted Abdominal Side Bends Right 30 Seconds
  • Weighted Abdominal Side Bends Left 30 Seconds

Core Circuit

  • Plank Jacks 30 Seconds
  • Forearm Plank (hold for 30 seconds)
  • Mt. Climbers
  • Forearm Plank (hold for 30 seconds)

Cool Down and Stretch (2-3 min)

Chocolate PB Chia Pudding

A few weeks ago I started a new meal plan with Gauge Girl Training.  I have been in a slump and I wanted to change things up a bit with my eating.  I was always feeling hungry and my body fat was creeping up.  It may have had something to do with the fact that I LOVE LOVE LOVE peanut butter.   So I heard about the custom meal plans with Gauge Girl Training, so I thought I would give it a try.  I got my meal plan and I noticed there were a lot of protein shakes on it.  I do get a bit tired of the plain old protein shake, so I tried a new twist on my protein shakes.  I made it into a protein chia pudding and now I am addicted.  So I wanted to share my recipe with you.  I eat it as post workout breakfast or in the evening for a little dessert treat.  I hope you enjoy it as much as I do.

Chocolate Peanut Butter Protein Chia Pudding (serves 1)

1 Tablespoon Chia Seeds

½ cup unsweetened vanilla almond milk (you can use any milk here)

2 Tablespoons PB2 or other powdered peanut butter

1 scoop or 1 serving of chocolate protein powder (I use the chocolate flavored Orgain)

Mix all ingredients together in a bowl or jar and refrigerate for at least 30 minutes.  I like to leave mine in longer.  Enjoy!

Here is the nutrition breakdown based on my recipe:

Calories 270, Fat 9.2 grams, Carbs 24.5

*Note:  I have tried this with a whey isolate protein powder as well and it was a bit runny, so you may need to adjust your milk ratio a bit and use less if you have a different type of protein powder.  It still tasted great!  FullSizeRender

30 Minute Insane Bootcamp

Happy Monday.  I have not been posting as much last week because I have had some major sleep trouble.  I don’t know what is going on but I am so tired.  I can fall asleep fine, but wake up in the middle of the night and cannot go back to sleep.  I have tried all types of remedies meditation, calms forte, essential oils….you name it I have tried it.  So I am hoping to start this week off better.  If anyone has any ideas that are natural and help with sleep I would love to hear from you.  Tomorrow morning is going to come very early.  This time change throws me off.  So my 5:o0 AM boot
camp class has to be ready to go and get the blood flowing.  We are going to do a weights and cardio workout.  The workout will start off with a 2-3 minute dynamic warm up and then we will complete cardio and weights for 30 seconds no breaks unless they are needed.  We will repeat it 3 times or more if we have enough time.  Here is what I am planning for Thursday.  I hope you guys have a great week!

Dirty 30 1

Hill Repeats

Today I started my new training plan for the Sawtooth Relay,  Idaho’s most famous race which is in the beginning of June.  I have a love-hate relationship with hills.  I love them when I am done and hate them while I am running.  Hill repeats are good to incorporate into your training schedule for a variety of different reasons.  It can improve your endurance, power, speed, and helps with your overall strength.  Since my upcoming relay is a hilly run I want to make sure I am ready for it.  Today a group of friends and I got together to run some hill repeats.  We killed it!  Running with friends makes even hills fun!

Here is what we did today:

Warm Up:  1 mile easy
Hill Repeats:  5 x (run up the hill pushing yourself and jog down or walk down).  We had a long hill.
1 Mile Run at a comfortable pace
Cool Down (walk) and Stretching

Here is a link to race information. The scenery is beautiful.  http://sawtoothrelay.com/

Below are some pictures from last years relay.

Coming Soon:  My race training plan.

Peanut Butter Protein Rice Cereal Treats

Do you remember those yummy rice crispy treats you ate growing up or maybe you still do?  I loved those when I was pregnant with my 2nd daughter and one time I ate an entire pan.  OOPS!  Leave it to my mom to find a healthy alternative to those yummy treats.  She is a baker by profession and has been adapting recipes for me to fit into my healthy eating plan.  So I thought I would share this recipe.  It’s super easy and it has only 4 ingredients.  You could have it as a pre-workout snack or even dessert.  And my kids LOVED them too.  These would make a perfect lunch box snack.

Peanut Butter Protein Rice Cereal Treats

  • 5 Cups Crisp Rice Cereal (can use brown rice cereal)
  • 1/2 Cup Honey (adjust to your taste)
  • 1/2 Cup Peanut Butter or other Nut Butter
  • 4 Scoops Vanilla Protein Powder (I use Orgain) (approx. 1/2 cup)

Melt the honey and peanut butter and stir together until creamy.  Add the cereal and protein powder and mix well.  Scoop into a pan.  I used coconut oil spray to make sure they didn’t stick.  Press down into the pan (9×9) and let sit.  Cut into squares.  I cut mine into about 19 small squares.  You could also use chocolate protein powder as well.

Here is the nutritional breakdown.  I entered it all in My Fitness Pal.  Your numbers may vary depending on the size of your squares and type of protein and nut butter used.

114 Calories Per Square    4 Grams Fat     17 Grams Carbs     4 Grams Protein 

treats

Ladder Boot Camp Workout

Today’s workout was a challenging and fun one.  I like to change things up and keep my class participants engaged with a lot of variety in my workouts.  Today we did a ladder boot camp workout.  Ladder Bootcamp

It was about 45 minutes total including a warm up and cool down.  Weights were used for the strength exercises.  Start with a warm up of 2-3 minutes of jogging, jumping jacks, squats, toe touches or side lunges.  You could also bike or incline walk to warm up.  You will do 1 set of each exercise for 6 reps, 2nd set will be 12 reps, 3rd set will be 8 reps and the final set will be 16 reps.  Complete all sets in each block before moving on to the next block.  Always cool down and stretch following your workout.  Try this workout to change up your routine.