Homemade Sports Drink Recipe

 

Hi guys!  Wow did I have a crazy but awesome Friday.  I went to a fitness instructor training and we worked out all day long!  I was dripping sweat and my body needed electrolytes like crazy.  I didn’t bring my usual Homemade Sports Drinkhomemade sports drink so I ended up just grabbing a coconut water and a kombucha to tide me over.  This did not do the trick!  I don’t like to drink commercial sports drinks if I can avoid it.  They can be expensive and the list of ingredients and colors scares me!  My girls like to drink these, but I try not to buy them if I can get away with it!  So I turn to my trusty recipe adapted from Nancy Clark’s sports nutrition guidebook.  Which by the way is a must read!  I thought I would share the recipe with you all since I know many of you are training for tough half marathons and marathons and will definitely need this!  If you are doing any type of endurance activity or workout lasting more than an hour you should always try to replenish your electrolytes. 

 

Homemade Sports Drink
Yields 4
An alternative sports drink recipe.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1/4 Cup Natural Sweetener
  2. 1/4 Teaspoon Salt
  3. 1/4 Cup Hot Water
  4. 1/4 Cup Orange Juice (fresh if possible) or other juice of choice
  5. 2 Tablespoons Lemon Juice
  6. 3 1/2 Cups Cold Water (I mix part coconut water)
Instructions
  1. In the bottom of a pitcher or large jar dissolve the sugar and salt in the hot water. Add in the juice and remaining water and chill before serving.
Notes
  1. I like to use natural sweeteners like honey, maple syrup, or coconut sugar however, plain sugar is ok. I prefer to add some coconut water in for taste and the added potassium.
  2. Nutrition Information (For 8 ounces, plain water only)
  3. Calories 50
  4. Carbohydrates 12 grams
  5. Sodium 110 mg
http://4livingthewrightway.com/
Don’t forget to always try something new during a training run or activity and not during the actual race!

Homemade Pomegranate Sports Drink

I hope you guys give this a try especially all my runner friends out there!  You can easily customize this recipe to your own taste by choosing a different flavor of juice (tart cherry or pomegranate) or taking out the lemon juice.  I like the lemon flavor.  You have to make sure you love the flavor so that you or your kiddos will actually drink it.  Have a great day!

The Benefits of Collagen Peptides

benefits of collagenHAPPY NEW YEAR!  I hope your 2017 is off to a great start.  Have you guys heard all the buzz in 2016 about collagen peptides?  I did.  I was very intrigued by it.  I read about so many of the benefits especially for the joints and skin, that I decided to give it a try.  Lately my skin and hair has not been looking the best.  My face has been dry and dull and it seems like my hair is more brittle and dry.  After doing some research I decided to order the Sports Research Collagen Peptides.  It is packed with amino acids, grass fed, and water soluble.  According to the package collagen peptides are essential proteins that contribute to healthy hair, skin, nails, ligaments, and bones.  That is totally what I needed!  

How I Use It

I have been putting one scoop in my coffee every morning before I hit the gym.  I cannot taste it.  My husband says there is a slight taste but I don’t notice it in my coffee.  You could also easily add it to your smoothie, oatmeal, or tea.  I like to add it to my coffee so that I know I will get in my daily dose.  

Benefits of Collagen

  • Better Digestive Health
  • Boost Metabolism
  • Joint Health
  • Strengthens Nails
  • Healthier Skin
  • Hair Growth
  • Reduces Inflammation

Does It Work

I have been taking it for over a month now and I have noticed a few changes to my skin, hair  and nails.  My nails are not peeling as much as they were before and my hair seems to be falling out less.  My face doesn’t seem as dry and my esthetician said that my skin looked really good the other day.  Very supple.  WIN!!!!  I think in order to notice improvements in my joints and digestive health I will need to take it longer to see a bigger difference.  I am already on my second container!   

My husband says that he really likes to mix it in before his workout to get a little bit of protein and amino acids all in one with a kick of caffeine in his coffee.  

If you are watching your weight, be sure not to forget that it does contain 40 calories.  So you may need to adjust as needed.  

Also remember I am not a dietician so it is best to talk with your doctor or nutritionist before starting any new supplements.  

Have you tried collagen peptides?  What brand did you try? If so let me know if you have noticed any benefits in the comments.  I would love to hear about it.

Beachbody 3 Day Refresh Review

Hey guys!  I recently became a Beachbody Coach after falling in love with Shakeology and the workout programs.  So I decided to try the 3 Day Refresh Program.  Here is my honest review of the program.  3 Day Refresh

If you are not familiar with the program this is an awesome video

I have to be honest I was very nervous to try this refresh.  I am not a cleanse type of person and I am very active at work and I teach fitness classes so I thought that 900-1000 calories would be too low for me.  Most people I have talked to say if you feel hungry or light headed just add in another serving of fruit or veggies.  I thought I would share a recap of how the refresh went and whether I would do this again or not. 

Day 1 Recap
I wasn’t as hungry as I thought I would be except for the morning.  I think this was because I did a moderate workout.  As for my tummy I did feel a bit bloated after drinking my vanilla refresh shake, but I kinda expected that since this a detox after all.  I did not opt to get rid of coffee.  That would not be good for my students, my family or friends!  I did just have black coffee and I usually have cream.  I will stick to 1-2 cups of black coffee each day. After dinner my tummy was a bit off and gassy (TMI I know) again but I expected that a little.  

Day 1 Meal Plan

Breakfast

Black Coffee (pre workout) with collagen peptides

Chocolate Shakeology with ½ banana blended in ½ cup of unsweetened almond milk, water and crushed ice.

I usually eat a HUGE breakfast so I was starting to feel a little bit hungry about 1.5 hours after my breakfast shake.  I drank a lot of water.  

Snack:  Fiber Sweep

This wasn’t as bad as I thought it would be but I drank it really fast.  The texture is really funky.  The taste was ok.  

Lunch

Vanilla Fresh with 12 Strawberries (noon)

Baby Carrots and 1TBS Almond Butter (ate at 10:30 am)

I was actually feeling hungry around 10:30 am, so I ate my carrots and almond butter early.  I added a little more almond butter to keep me satisfied.  

The vanilla refresh tasted ok, not the best!  I did add in some strawberries and blended it.  It does have a strange texture to it, but not bad.  

Afternoon Snack

Bell Peppers and 2 TBS hummus

Dinner

1 Cup Butternut Squash Soup:  This is not on the menu or recipes, but I had some leftover and so I added it in.  It is basically squash, carrots, green apple, and broth, so I feel that it is ok while doing this program.  

Post Dinner

Vanilla Refresh:  I used this more of a dessert after dinner.  I added a little bit of almond extract, cinnamon and nutmeg to spice it up a bit.  

Day 2 Recap

I woke up with a bad headache and my stomach was growling.  I usually drink coffee and have an energy ball before my workout.  Luckily, my boot camp class that I teach was cancelled this morning due to all the snow or I would have been struggling a bit.  I did do the Hammer and Chisel total body workout and walked this morning.  I had a cup of black coffee and a small piece of banana before my workout.  This totally helped my headache.  I also drank a bottle of water.  I did not feel as hungry as day one, so that was good.  I was pretty full after my veggies and broth dinner so I decided to drink the vanilla refresh later.  After dinner I did feel a bit bloated and gassy again.  I do feel like I have been sleeping well too.

Day 2 Meal Plan

Breakfast

Vanilla Shakeology with ½ cup unsweetened almond milk, ½ banana, and 1  teaspoon almond butter.  I added the almond butter to hopefully help me feel fuller and not as hungry as I was yesterday.

Snack

Fiber Sweep

Lunch

Apple

Vanilla Refresh (I added a pinch of cinnamon, ginger and pumpkin pie spice) Blended with Ice

Baby Carrots (1 serving) and 1 TBS Almond Butter

Snack

Bell Peppers and 2 TBS Hummus

Dinner

1 Cup Vegetable Broth

1 Cup Broccoli, Cauliflower Mix

½ Cup Green Beans

Parsley

Vanilla Fresh, Lemon Juice, and Stevia (about 1 hour after dinner)

Day 3 Recap

I did not wake up with a headache or starving on Day 3!!!!  I was already scheduled to do a cycle workout so I had a cup of black coffee and ½ of a banana because I knew the workout would be harder than what is recommended on this program.  My digestion is a little off.  I did hear from others that constipation is typical for some people.  So if you do experience it I think that is normal.  I was a little hangry on Day 3 in the evening, I mostly think because I was out later than normal and I am usually in bed early.  So I got hungry.  However, if I was in bed I would have been fine.  

Day 3 Meal Plan

Pre Workout Black Coffee with ½ Banana

Chocolate Shakeology, ½ Banana, ½ cup Almond Milk and 1 TSP Natural Peanut Butter (almond butter is better)  

Snack

Fiber Sweep

Lunch

Vanilla Refresh, Blended with Ice, 1 Cup Spinach and a dash of Cinnamon

Small Pear and 1 TBS Almond Butter

Snack

Roasted Plantains (I don’t think these are on the plan) OOPS

Dinner

Vanilla Refresh Blended with Ice and Water (drank post dinner)

Coconut Steamed Veggies

Small Roma Tomato with Chopped Cilantro mixed in

Everyday I drank a ton of warm water, regular water, and some tea.  I did not opt to drink any green juice, I would rather eat my fruit I think it fills me up more.  The first day I blended my strawberries into my vanilla refresh, but I think it’s better to eat the fruit as a side.  

Day 4

I am just giving you an update on how I felt on the morning after I finished my 3 Day Refresh.  I was down 2 pounds and my stomach was flatter than usual.  I tried to run intervals on the treadmill but my body was tired and I just didn’t have the energy to push myself.  I think this was due to being hungry the night before and the lower than normal calories.  I was glad to be able to eat my eggs and turkey bacon for breakfast too and have a splash of cream in my coffee! 

Final Review of the Beachbody 3 Day Refresh

This program is designed to be a low calorie program (900-1000) however with my job as a fitness instructor and an active full time teacher I did not feel I would be able to make it on that number.  So I did increase my calories a bit by adding in almond milk and more fruit/veggies.  However, if you are not super active or choose to take the 3 days off from working out I would adhere to the suggested meal plan.

I think this is a great program for those just starting a weight loss plan, anyone addicted to sugar, or fast food.  If you are just needing to clean up your diet this may not be necessary and you may just need to add in Shakeology. 

I did not do this program to lose weight.  I wanted to do it to get a new start to the New Year after all the holiday treats and wine.  This is my first time doing this program so I wanted to experience it as a coach as well.  I actually lost 2 pounds, but like I said before weight loss was not a goal for me.  

Overall I wasn’t super hungry and I do think that it is important that if you are hungry or get light headed you need to listen to your body and increase your calories a little by adding in an extra veggie, fruit or some almond milk to your shakes.  

Would I do this 3 Day Refresh again?  Right now I would say yes, especially after a holiday or a vacation to help get myself back on track.  I do think the calorie requirement is really low if you are active, but like I said before it’s best to listen to your body.  

What I learned the most is that I really need to pay attention to drinking a ton of water, eating more vegetables (especially fiber rich), and that I do need protein in my diet (meat)!  

If you have any questions about your 3 Day Refresh please contact me.  Or if you would like to try this program for yourself you can order it here:  

http://www.beachbodycoach.com/4livingthewrightway

 

Happy and Healthy Holiday Tips

Healthy Thanksgiving TipsDo you ever find yourself using the holidays as an excuse to overeat, skip workouts, eat too much sugar, and drink too much?  Maybe that is just me and my hubby!  This holiday season I want to feel good but still enjoy myself and not enter the new year feeling sluggish and having put on the typical holiday weight gain.  

I thought I would share my goals and tips with you to hopefully help you come out of the holiday season still feeling awesome but not depriving yourself.  

Pre-Planning

I know for me if I don’t pre-plan I am more likely to fall off the wagon.  If I have a holiday party to attend I am going to plan ahead by eating a small meal before, so I don’t go crazy at the party. Hydrating all day will also help feel full and energized.  Most importantly I will bring one of my favorite healthy holiday treats to share. The week before a big holiday it’s important to meal prep and eat clean.  We all get super busy this time of the year and continuing to prep your meals will help.  

Workouts

The week before the big holiday bump up your workout intensity a bit. If you can workout on the day of the big holiday meal.  Find a turkey trot, play some football, or do a video.  Get your workout done early so you can enjoy the day.  Take a post meal walk, not only is this activity it will help digest that big meal.  Invite family and friends to join you!  The more people the more fun!

Enjoy Yourself

Be kind to yourself and indulge in some of your Thanksgiving favorites, but still be mindful. Don’t just splurge for the sake of splurging. The result of this impacts your body in unhealthy ways.  Pick a few items that you love and really enjoy them.  Use a small plate so you can focus on a serving of each item that you love without getting too much.  Most people (my hubby) will always fill their plate, so it’s a good idea to use a smaller plate to help with serving sizes.

Get Back To Normal

Enjoy the day of Thanksgiving and the day after and then get back on track.  Get back to your normal routine of eating clean and working out.  Your body will thank you.  

These are just of few small tips and goals I have for the holiday season.  Keep these in mind as Thanksgiving and Christmas approach.  

After the holiday season I am starting a New Year Challenge for any holiday damage control!  This challenge will start on January 4th!  I hope you will join me on this challenge and start the 2017 off right! Who’s in????  

Have a happy Thanksgiving! 

Onward Shay! Half-Marathon Recap

Hi Guys I hope you are having an amazing week and had a great Halloween.  I thought I would share a little race recap with you.  

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Sunday was the Onward Shay half marathon.  A little while back I told myself I was going to stick to shorter distance running but my running girls talked me into this one!  I think it is an amazing cause to support so why not.  I didn’t really have a goal going into this race, but I was feeling strong and ready.  When I saw the weather was forecasting rain I was dreading it.  It brought back memories of my Portland Marathon experience in the pouring rain.  I told myself I was not going to let the rain get me this time.  I remained focused and didn’t let myself get mental.  It poured rain almost the entire time.  My feet and clothes were soaking wet when I was done.  I was feeling sore but I felt good.  It wasn’t my best half marathon, but I feel good with my overall time of 1:55.  For now though I think I will stick to shorter distance running!   

One of the questions I get from friends or new runners is about my nutrition before, during and after runs.  So I thought I would recap that as well for you guys.  I think it is important to find what works for you and stick to it.  It’s kinda boring but it will ensure you have a great race.  

The Night Before

I am super picky about what I eat right before a race and I have learned what my body can tolerate pre long runs.  So I whipped up a chicken stir fry with some white rice.  I try to stick to rice or sweet potatoes and chicken before a race because I seem to tolerate those foods the best.  Went to bed early and had my normal pre bed rituals.  

Race Day

I woke up WAY TOO EARLY!  I tried to stay in bed and fall back to sleep but that didn’t happen.  So I got up and had my 1 cup of coffee, read my Bible and wrote in my journal.  I find morning to be my most relaxing time when the house is quiet and I have some time to reflect and connect with God.  

Pre-Race Breakfast

Since the race starts at Noon I decided that I was going to have a bigger breakfast.  I stuck to my typical breakfast that I eat before a long run.  I had oatmeal cooked with ½ a mashed banana, almond milk, peanut butter and chocolate protein powder.  I wanted to eat more early so I could have it all digested by race time.  I also drank about 80z of water with my breakfast.  On the way to church I did pick up a soy latte.  I was hoping this didn’t mess up my stomach and it was fine.  

Pre-Race Snack

Since the race was at Noon this was very different since I am accustomed to running early in the morning around 8am.  I headed off to church at 9am (I can’t miss church it throws my week totally off) and made sure to bring my water with me, so I could sip on it.  I did not feel hungry so I decided to skip any pre-race snack.  I opted for water instead.  

During the Run

I am very picky about the nutrition I use during races.  For longer races I like to stick to water and more natural options like raisins, dates with almond butter or fig newtons.  However, my friends at the Pulse running store hooked me up with a Huma gel a few weeks ago and I fell in love.  So at around mile 5 I started taking little bits of my gel followed by water.  It got me through to the finish.  Huma gels rock.  They are all natural chia energy gels.  My favorite flavors are the strawberry lemonade and plain lemonade.  

Post Run

After grabbing a water, a banana, and a bar.  I headed straight for my friend Teresa at the Foothill Physical Therapy booth for a calf massage.  Man did it feel good even though I was freezing!  I think it helped with my recovery too.  I never really feel like eating after a race, but I was starving.  So I had some water and a Back Country Bar.  Later that night I was still not hungry so I had a small amount of  stew for dinner and a banana peanut butter protein “ice cream” for dessert.  For some reason I was craving a banana.  

The Day After

Man was I sore!  I got up and went to the gym although I was not feeling it!  I met my friend and we focused on upper body.  I rode the bike for about 10 minutes to warm up and I think that helped loosen up my legs.  I was struggling at the gym but at least I went.  As for nutrition, I was starving!  I am always super hungry the day after.  I ate a big breakfast of eggs, turkey bacon and avocado toast with coffee.  For a snack I had another Backcountry Bar and for lunch I had smoothie.  It was Halloween so I indulged in some wine, chili and some treats at my friend Holly’s epic Halloween Party.  

I hope these tips help you with your next run.  Do any of you have any special rituals or things you do before a run?  

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?  My older daughter and her friends are M&M’s, my younger daughter is  dressing up as a toddler and the hubby and I are still debating.  I am thinking of going as a Pig in A Blanket, yup easy and warm!!!!  Have a great weekend and Halloween on Monday!!!! 

PS:  There is still time to join the Burn Til Bird fitness challenge!!!! 

Fall Spiced Healthy Latte Recipe

Hi Guys, I hope you are enjoying this awesome fall weather.  I love the crisp mornings and sunny afternoons we have been having.  It’s getting chilly for my morning runs, but that just means I add extra layers!  I also love to warm up first thing after my run with a cup of coffee.  I whipped this up a few days ago and I just had to share it with you guys.  It is super yummy and features a lot of healthy ingredients with tons of great benefits for your body.  It features coconut oil which has shown to be a great immune booster, turmeric which is anti-inflammatory and cinnamon which is high in anti-oxidants. 

Fall Spiced Latte

Nutrition Info (may vary depending on ingredients used):  Calories 145, Fat 9.4 g, Carbs 15.5g, Sugar 13.4g

Traditional Starbucks Cinnamon Dolce Latte 12 oz with coconut milk:  Calories 170, Fat 6g, Carbs 27g, Sugar 26g

I don’t usually have this everyday but if I want a little latte treat, this does the trick!

Here is the recipe, feel free to make changes to your taste buds! 

Fall Spiced Latte
Serves 1
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1/2 cup strong brewed coffee (I currently love Trader Joe's Pumpkin Spice)
  2. 1/2 cup milk of choice (I prefer almond or coconut milk)
  3. 1/2 tablespoon coconut oil
  4. 1 tablespoon of Pure Maple*
  5. 1/8 Teaspoon or Dash of Pumpkin Pie Spice Mix
  6. 1/8 Teaspoon or Dash of Cinnamon
  7. 1/8 Teaspoon of Dash of Turmeric
Instructions
  1. Heat milk in microwave or on the stove before blending, unless you want an iced coffee. Put all ingredients into a blender and blend until a froth forms. Pour into your mug and enjoy!
Notes
  1. *For a low sugar option feel free to sub in Stevia. You could also use honey, but the maple syrup tastes really good in this.
http://4livingthewrightway.com/
Have a wonderful weekend!

 

S’mores Smoothie Recipe and My Shakeology Review

Hi guys I hope you are having a great weekend.  It is supposed to be  rainy and windy this weekend which is making it difficult to get my long run in.  So I think I will hit Orange Theory and see how Sunday turns out.  

About a month ago I was talking with my new friend Anna Renderer, host of Popsugar Fitness about changing some things up in my diet and fitness routine.  She suggested I try out Shakeology and make some intensity adjustments to my workouts.  I had heard of Shakeology before and even tried it a few years ago.  I decided to give it a try again.  I admit I was skeptical and I am VERY picky about what I put into my body!  It has been about 6 weeks now of consistently drinking it daily.  I have been enjoying it as a post workout snack or a quick and easy lunch.  I am pretty much addicted now!  So much so that I decided to become a Beachbody coach.  I already love the workouts (P90x, Piyo, Insanity, 21 Day Fix) so I decided why not help people on their journey of health and fitness more than I already do at the gym and on my blog.  

Here is what I love about Shakeology:

  1. It’s not just a protein shake.  It has super nutrients we need in our diets like phytonutrients, adaptogens, vitamins and minerals.  It also has digestive enzymes and probiotics for healthy digestion.
  2. It’s good for your body.  Since I started drinking it I have noticed an increase in my energy and my cravings for chocolate have lessened!  
  3. It’s a quick and easy meal replacement when needed.  When I am really busy or forget to pack my lunch for school I have the individual serving packets at school to whip up a quick smoothie.  

When I first looked at the cost of Shakeology I was surprised.  It seemed very expensive.  However, when my hubby and I calculated what I spend monthly on probiotics, digestive enzymes, greens powder, and my multi vitamin it ended up being about the same.  So now I can just drink one Shakeology a day instead of taking all of my supplements.  To me that’s a big plus!  

Shakeolgy S'moresI also love all the recipes out there.  If you love S’mores, like I do this recipe is for you! The only reason I camp is for S’mores!  If you love S’mores you will love this smoothie without the sugar and added calories.  It is tasty!  

S'mores Smoothie Recipe
Serves 1
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. ½ cup unsweetened vanilla almond milk
  2. ½ cup brewed coffee, chilled
  3. 1 tsp. pure vanilla extract
  4. 1 scoop Chocolate Shakeology or Chocolate Protein Powder
  5. 2 tsp. ground whole wheat graham cracker crumbs, divided use
  6. 1 cup ice
Preparation
  1. 1. Place almond milk, coffee, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
  2. 2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.
Notes
  1. ** Note: if you are caffeine free, skip the coffee (or make it decaf) **
Adapted from Beachbody Website
Adapted from Beachbody Website
http://4livingthewrightway.com/
 If you haven’t tried Shakeology and are interested in giving it a try, let me know.  You can try it for a month and if you don’t love it you will get your money back even if the bag is empty.  My personal favorites are the vanilla and chocolate flavors.  

Check out the awesome benefits here:   shakeology_benefits_survey

http://www.shakeology.com/4livingthewrightway

or email me at 4livingthewrightway.com

I hope you all have a great weekend!  

Partner or Group HIIT Workout

Today we did something a little different in my bootcamp class. I really like to get my class members involved in our workouts and let them help me decide what we want to focus on.  This workout was really fun and challenging, so I thought I would share the details so you can try it.  You could easily do this as a partner workout or a group workout of any size. 

This workout was awesome because we were always changing up the exercises and the reps.  It was also fun to see what moves people wanted to focus on for the day. 

Here is what you need for this awesome workout.  A partner or group of people.  A sheet of paper or a whiteboard.  Weights, a mat and some water.  Music always helps energize workouts too.  This workout can be done anywhere.  

hiit workout

The first step is to use your white board and create 2 columns.  One column is for your exercise and one is for your reps.  I passed it around and had all my class participants fill in the exercises and reps (see picture for the example).  I would suggest setting a time or number of rounds you want to complete.  We made it through 4 rounds.  It was so much fun!

Following my workout today I had the best smoothie!  I am really loving all the fall flavors lately.  I am also totally obsessed with Shakeology too.  This would make a great breakfast or lunch as well.  

Pumpkin Pie Smoothie

  • 1 Serving Vanilla Shakeology or Vanilla Protein Powder
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • ¾ Cup Unsweetened Vanilla Almond Milk
  • 1 tsp pure maple syrup (sub stevia for lower sugar content)
  • 1 tsp pumpkin pie spice
  • 1 tsp almond butter
  • Ice

Blend all ingredients in your blender and enjoy.  

I hope you all have an amazing week!  If you have any great smoothie recipes I would love to hear them in the comments.  

Food Friday!!!!

Fri Yay

I have the day off from school and I really need it!  I am going to hit an Orange Theory class, get a massage, and do a little retail therapy.  I really need to find a new pair of running shoes.  

I am also going to go to the grocery store for my meal prep Sunday!  One of my friends wanted me to post what my meals look like for a day.  I really enjoy looking at other people’s meals so I thought why not post a day of my meals.  Just to warn you, they are not super glamorous, but I am just being real with you all.  

Meals For A Day

Breakfast

  • 2 Pumpkin Spice Oatmeal Cups topped with 1 teaspoon almond butterpumpkin baked oats
  • 1 cup of coffee with 1 tablespoon half and half
  • 1 cup of green tea (at work)

 

 

Morning Snack

Vanilla Almond Coconut Smoothie

 Vanilla Shakeology, 1/2 frozen banana, 1 tablespoon of almond butter, 80z coconut water, and ice.  Blend and enjoy! 

This usually holds me over until about 12:30

Lunch

  • Steamed Broccoli (½ cup)
  • Baby Carrots (1 serving)
  • 1 Small Heirloom Tomato (I accidentally microwaved it with my veggies, but it was still good)
  • 1 Chicken Apple Sausage Sliced (I like Aidell’s brand)

I pretty much mixed this all together and ate it.  It’s a random lunch that I threw together at the last minute this morning.  It was pretty tasty.

Afternoon Snack

  • 1 Small Apple
  • I was still a bit hungry, so I threw together 1 handful of homemade trail mix (chex, raisins, raw almonds)

Dinner

  • Mexican Lasagna (topped with mashed avocado)

http://www.fannetasticfood.com/2012/06/13/mexican-lasagna-recipe/http://www.fannetasticfood.com/2012/06/13/mexican-lasagna-recipe/

I saw this recipe on a blog that I follow and had to try it.  Check out the recipe.  It’s super yummy and super healthy.  Even the kids loved it.  

After Dinner Treat

  • 1 small square of dark chocolate (Trader Toes pound plus 72%).  If you have not tried this chocolate, you have to NOW!!!!!  

That’s all for the day! 

I am pretty basic when it comes to my meals.  I tend to stick to the same things which can get boring.  I always have a morning smoothie!  I workout early in the morning at 5:15am so I am always starving after.  I like to have my breakfast and then my smoothie later.  

Sometimes I will have a pre-workout snack like my no bake energy balls or half of a banana depending on the day and the type of workout.  Usually I just drink water and black coffee pre-workout unless my body tells me it needs more fuel.

I am planning to hit the grocery store this weekend and stock up for my 21 day Lean for Halloween Challenge.  Here is a glimpse of the recipes on my radar for next week.  

Recipes For Next Week’s Meals (so far)

Dinner and Lunch Leftovers

Black Bean and Quinoa Chili

http://fitfoodiefinds.com/2013/09/black-bean-quinoa-chili/

Healthy Chicken Pot Pie (my girls picked this one)

https://www.beachbody.com/beachbodyblog/nutrition/chicken-pot-pie-recipe

Snacks

Mint Chocolate Chip Protein Bars

http://thebigmansworld.com/2015/02/22/chewy-mint-chocolate-chip-protein-bars/

Oatmeal Raisin Smoothie

https://www.beachbody.com/beachbodyblog/recipes/smoothie-recipes/oatmeal-raisin-cookie-shakeology-recipe

If you are joining me in the 21 day challenge don’t forget to do all your prep tasks and hit the grocery store this weekend.  

Have a great weekend!