Skinny Apple Pie Spiced Quinoa and Oat Granola

Apple Pie Spiced GranolaI love granola!  Sometimes I get a bit lazy and end up buying it in the bulk section at our co-op, but it is so much cheaper to make it on your own. Plus it is also super easy!   I thought I would share this yummy granola recipe I threw together.  It is yummy by itself or to top a smoothie bowl or yogurt.  

I kept Apple Pie Quinoa Oat Granolathis granola on the lighter side by using only 1 tablespoon of oil  and my mother-in -law’s homemade apple butter. Sometimes granola can be high fat due to the amount of nuts and oils that are added.  This recipe can easily be changed to your personal tastes as well.  A serving is 1/4 cup. 

 

 

Skinny Apple Pie Spiced Quinoa Oat Granola
Serves 12
A light and healthy granola.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. ¾ Cup Quinoa Flakes
  2. 1 Cup Rolled Oats
  3. ¼ Cup Ground Flax Seeds
  4. ¼ Cup Sunflower Seeds (or other seed of choice)
  5. ¼ Cup Walnuts (pecans or almonds would be great)
  6. ½ Cup Raisins
  7. ¼ Cup Apple Butter or Unsweetened Apple Sauce
  8. ¼ Cup Agave or Real Maple Syrup
  9. 1 teaspoon melted coconut oil
  10. 1 teaspoon vanilla extract
  11. ½ teaspoon cinnamon
  12. ½ teaspoon apple pie spice
  13. Dash of salt
Instructions
  1. Preheat oven to 325 degrees.  Combine oats, quinoa flakes, flax, nuts, seeds and raisins in a large bowls.  Set aside.  Combine apple butter, agave, coconut oil, vanilla until well mixed.  Add in spices and salt.  Drizzle over oat mixture and mix well.  Spread evenly on a parchment lined baking sheet.  Bake in oven for 10 minutes at 325 degrees.  Toss and return to the oven for another 10-15 minutes until nicely toasted.  Cool and store in a sealable container.
Notes
  1. This recipe can easily be modified to your personal tastes.  I have made it with pecans and dried cranberries and it tastes great too.  This recipe is not overly sweet so if you like a sweeter granola feel free to add more agave or maple syrup to taste.
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My kids love to eat this granola alone, but it can be served with milk as well.  I hope you enjoy.  Have a great week!

Friday I’m In Love: Things I am Into Lately

Things I am loving Lately

I hope you are all having an amazing week.   People always ask me about my favorite snacks, recipes, workouts, and products.  So I thought I would share the things I have been into lately.  

This Book

Present Over Perfect: Leaving Behind Frantic for a Simpler, More Soulful Way of Living

This book is awesome.  I just finished up a women’s group and we studied this book.  It really spoke to me.  It was a great reminder to stay present.  Leave behind all the busyness and franticness.  If you get a chance read it!  It will change the way you think and act!  

Collagen Peptides by Sports Research

I ran out of these and kept forgetting to order them.  It had been about a month of not taking them and I could tell a difference in both my skin and my digestion.  I will definitely be keeping this as one of my supplements. I like to mix it in my morning coffee before I hit the gym.  You cannot even taste it.   You can read more about the benefits of Collagen here

 

Tulsi Tea

A friend of me got me into drinking this tea in the evening.  She suggested I try it to help with stress, anxiety and combat sleep issues.  According to the package, some of the benefits are stress relief, aids digestion, anti-aging and boosts the immune system.  I am currently drinking the Organic India Lemon Ginger flavor.  It does have a bit of a ginger bite to it, but I like that!  I have noticed that it does provide a calming effect after a stressful day and can help me relax prior to bed.  I do drink it a few hours before bedtime to avoid nighttime potty breaks.  

 

Spartan Workouts

Since I did the Spartan last summer I still get emails with the workouts and some of them are awesome.  I haven’t done this workout in a while and it is a killer.  If you are preparing for a Spartan Race I highly recommend it.  I am still sore!!!

RX Bars

Have you guys tried these?  These bars are so good and so clean!  I personally love the peanut butter flavor the best.  I like to eat these as dessert or as a pre-run snack with my coffee.  

 

New Vegan Shakeology Flavors

I love Shakeology!  Now they have added 2 new vegan flavors.  Vanilla and Cafe Latte!  I love the Chocolate flavor.  I am so glad that I have two new flavors to add to my daily Shakeology habit.  If you have never tried Shakeology you have to try it.  It has made a huge difference in my overall health and well being.  I am a Beachbody Coach so feel free to contact me if you have any questions about the products. 

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

Have an amazing weekend! 

*Disclaimer I am an Amazon associate and do get paid by Amazon for some advertising.  The money earned goes directly back to supporting my blog.  I only recommend the products I love!

 

Last Week’s Workouts and My Favorite Post Workout Breakfast Recipe

Hi guys, as promised here are my workouts for the past week including my strength training plan.  I wasn’t able to fit in a 3rd day in addition to my classes I teach and OT this week but I am planning to get back on track this week.  It was a bit crazy around my house with Easter, family in town and my oldest daughters Birthday.   To top it off I am feeling a cold coming on!  UGH!!!  I also included my favorite post workout breakfast recipe. 

Monday:  Strength and Conditioning

Warm Up:  Jog, Bike or Row 5 Minutes

Deadlift:  Just like last week I worked on finding my 1 Rep Max.  After a warmup of lighter weights I gradually increased until I found a challenging weight.  Don’t forget to write down your weight for future workouts.  

Circuit 1

  • Glute Hamstring Curls (use a ball or machine) 15 Reps
  • 400 Meter Row (time each one and try to beat your time on the next round)
  • Weighted Step Ups (20 Total, 10 Each Leg)

Repeat 3x

Circuit 2

  • Hanging Leg Raises (this  one was tough for me) 10 Reps
  • Run .25 Miles (keep track of your time for this and try to beat it on the next round)

Repeat 3-4x

Tuesday:  Taught a new class Step 360x and Chisel

Wednesday:  Orange Theory Workout

Thursday:  Taught a new HIIT cardio class and yoga class.

Friday:   Cycle Bar Class

Saturday:  Strength and Cardio Conditioning

Warm Up Jog 5 Minutes

Bench Press (80% of max from last week) 3 Sets of 8

Circuit 1

  • Single Arm Rows (12 reps each side)
  • Weighted Side Bends or Windmill (10 Reps Each Side)   
  • 10  Burpees
  • 10 Pull Ups (use assistance if needed)

Repeat 3 x

Circuit 2

  • Squat Press (10 Reps)
  • Dumbbell Pullovers (12-15 Reps)
  • KettleBell Swing (10 Reps)
  • Run .25 Miles (push your pace here)

Repeat 3x

Core

  • Weighted Russian Twist (20 Total)
  • Lying Leg Raise (10 Total)

Repeat 3x

Cool Down and Stretch

Sunday:  Easy 4 Mile Sunrise Easter Run

My favorite post workout Breakfast

This week I was on one of my oatmeal kicks again.  I love to add egg whites into my oatmeal to add extra volume and protein.  Have you guys ever tried it?  If not you have to give it a try.  The key is to cook it slowly and stir often so you don’t end up with scrambled eggs in your oatmeal.  

Here is how I make it:

  • ½ Cup Rolled Oats
  • ½ Ripe Mashed Banana
  • ½ Cup Egg Whites (I use the liquid in a carton)
  • ½ Cup Almond Milk (you could use water or another milk)

Combine all the ingredients in a microwave safe bowl.  Microwave for 2 minutes stirring every 20-30 seconds.  When finished top with 1 tablespoon of nut butter and some stevia (optional).   

This is my favorite breakfast and it always fills me up.  Give it a try!  I hope you guys have a great week! 

Spring It On!!!! May health and Fitness Challenge

As many of you may know I am a Beachbody coach.  I fell in love with the workouts a long time ago when P90x first came out and I am totally in love with Chalene Johnson.  I used to teach turbo kick way back in the day!  I was hesitant to try Shakeology and I bit the bullet and tried it.  I fell in love with that too!  It has made such a difference in my energy level, digestion and totally helps control my cravings!!!! You can read my full review here

I am gearing up to coach another challenge group starting in May and Beachbody has an amazing deal right now! 

There is new promotion going on right now that is too good to pass up. The On Demand Challenge pack is on SALE!!!!!   They dropped the price by $40.  If you aren’t familiar with Beachbody’s unlimited On Demand Program here are the details:

  • You get 12 months of unlimited streaming of all the workout programs (21 Day Fix, Insanity, P90x, Country Heat and a ton more).  
  • 30 Day Supply of Shakeology.  If you have been waiting to try it now is the time.  I am in LOVE with Shakeology and they have 2 new vegan flavors.  Cafe Latte and Vanilla.  I cannot wait to try them.  
  • Meal Planning and Prep
  • Personal coaching from  yours truly!  
  • Access to my online challenge group where you will get motivation, tips, workouts and tons of support from others.  Comment below if you want in my May Challenge Group or are interested in this amazing deal!  
  • Even better if you don’t love Shakeology you can get your money fully refunded even if the bag is empty!!!! 

This offer is only available for a short amount of time so don’t wait!  Let’s SPRING IT ON!!!!!  Who’s in????? 

Email me at 4livingthewrightway@gmail.com for more details! 

Cruise Recap:  Food, Fitness and Fun!

Cruise Tips Hi guys, I hope you all had an awesome Spring Break.  I am so lucky as a teacher I get a week off for Spring Break.  This year we decided to take a cruise.  The hubby and I had only been on one cruise before about 15 years ago, so I was ready for the adventure. A lot of people have been asking how it was and if we would go again, so I thought I would share a little post vacay recap and some helpful tips if you think you may want to plan a cruise.   

We chose Royal Caribbean’s Harmony of the Sea.  It is a new ship that has only been cruising for about a year.  The ship is HUGE!  I cannot even begin to describe it.  It had water slides, regular slides, zip lines, a rock wall, pools, bars, ice skating and so much more!  We didn’t even have time to do everything.  

Plan Ahead

My first tip is to plan in advance.  We booked our cruise about a year in advance.  This gave us plenty of time to save money for our excursions and to plan the activities we wanted to do.  Plus this ship books up fast.  We also had time to research each port and plan our excursions.  One suggestions I would make is to explore the ship more on the first day.  We jam packed our first day and I think we should have explored more.  Also if you have an opportunity to talk to people as they are getting off the ship do it.  While we were waiting to board I talked to a few ladies who were coming off the ship and they gave me a lot of good suggestions and tips.  Also make your show reservations early because they do book up pretty fast.  

What To Wear

Formal Night

I totally over packed like I always do!  I like to have a lot of options for what to wear.  On this cruise we had 2 formal nights and the rest were casual.  It was fun to get dressed up and fancy for the formal nights.  Most people were dressed in something you would wear for a wedding, but I did see some people in elegant evening gowns and tuxedos.  I stuck to simple dresses.  The one thing that was hard was dressing my girls for these formal nights.  We don’t have a lot of formal events we go  to and my older daughter hates wearing dresses so that was difficult.  For the formal nights she chose to wear a simple black dress and changed up her jewelry and shoes each night.  No one ever questioned what we were wearing in the dining room on any night.  For the rest of the cruise we were in our bathing suits, shorts and tank tops, sun dresses and cover ups.  I did pack workout clothing for each day and I ended up running out of shorts to wear.  I also packed a small amount of laundry detergent so I ended up hand washing my shorts in the sink.  

Silk Dining Room
Jogging Track

Workouts
Yes you can workout on a cruise!  I worked out probably 5 out of the 7 days, plus before we left we made a pact that we would never take the elevator.  We climbed a lot of stairs.  We only took the elevator 2-3 times.  On average we walked about 6-9 miles a day between walking the ship and taking the stairs.  As for workouts I pretty much did simple quick workouts because I didn’t want to spend all morning in the gym.  Our ship had a running track and some classes.  Most of the classes like the spinning, yoga and TRX you had to pay extra and I didn’t want to pay.  Most of my workouts were about 30-40 minutes.  Here is a glimpse of what I  did:

  • Day 1:  Off
  • Day 2:  2.5 Mile Run Intervals (around the outdoor track) and weights
  • Day 3:  2 Mile Run with Body Weight Strength Training (on the track)
  • Day 4:  Bike 15 Minutes and I took an Ab Class
  • Day 5:  Run 2 Miles and I took a Stretch Class
  • Day 6:  Off
  • Day  7:  Run 3 Miles and Upper Body Weights

The gym was pretty nice and not super packed, but I was up really early like usual.  It was well equipped and I really liked the jogging track.  You got to see the sunrise as you jogged if you timed it just right.  The only complaint I had about the gym was that it smelled like cigarette smoke.  It was right above the casino and boy could you smell it.  That was not the greatest.  

Food

I realize that a lot of people go on cruises for the food.  I would say that I am not that type of a person. I don’t really care about eating a ton of food and drinking a lot of alcohol.  We opted to not purchase a drink package  and brought our own wine on the ship.  You could  bring 2 bottles per stateroom.  We took our wine to dinner with us on the formal nights.  The food in the dining room was excellent.  There were plenty of options and they did have vegetarian, gluten free and lactose free  selections available.  I really enjoyed the dining room.  There were a lot of other places to grab quick bites to eat like pizza places, sandwich shops and snack bars.  For the most part we ate our lunches and breakfast at the Solarium Bistro  which was always less crowded and had a lot of healthy options.  The main buffet had a lot of options but I really did not like it.  It was super crowded and to me it seemed like a food frenzy.  Not only were the plates heaped with food but a lot of it was left behind.   The first time we went to the buffet I had to tell my daughters to take one serving because you could always go back for more.  It is very easy to overeat at a buffet.  We only went there twice and it was not my favorite place.  I did my best to eat healthy during the day and at dinner enjoyed wine, appetizers and dessert.  

Tips:  

Here are a few bonus tips that I feel were helpful and some things I would do differently as well.  

  • Book your excursion with the cruise line.  They did a great job of getting us on and off the ship in a timely manner and all of our excursions were amazing.  We especially loved the Jamaica River Float and Zip Line excursion with Chukka.  The people were amazing!
  • Pack a cheap floating mat, I wished I had one on our beach day in Haiti.  They charged $18 to rent one.  No thanks!
  • Pack clothespins to hang up all your wet clothes in the bathroom because there are not a lot of towel racks and they can help hang up clothes too.  
  • Pack a water bottle.  I filled my water bottle on the ship most of the time and did not have to purchase water.  I only had to buy bottled water 2-3 times mostly off the ship.
  • Pack a highlighter.  If you are a planner like me you will need this.  They give you a ship itinerary for each day and I liked to highlight the activities I wanted to do.  
  • Pack small bills.  I had to change out my money a few times and this took some time so I would pack 5’s and 1’s.
  • Pack your own wine to save money.  Our ship allowed us to pack it and did not even charge a corkage fee.  We also bought another bottle of wine on the last cruising day when it was 60% off.  
  • Pack bug spray.  Our cruise line notified us that we would be traveling in areas with the Zika virus so we brought bug spray.  In Jamaica we got a ton of bug bites even with the bug spray.  
  • You won’t need a power strip.  We had plenty of plug ins and we didn’t even use the power strip we brought.
  • We packed walkie talkies but did not even use them.  
  • Pack sticky notes to leave notes for your family, stateroom attendant or reminders to yourself.  
  • I thought I wanted a balcony in our room, but it was pretty spendy so we opted not to get one.  I am glad.  We were rarely in our room.  We maybe spent 2 hours of the 7 days in our room besides sleeping and getting ready.  
  • The kids area was great.  My younger daughter loved it.  My older daughter didn’t really love the teen area.  There were a lot of teen activities but they were not very well planned out.  She missed the meet and greet night so that was tough.  Be sure your teen hits the meet and greet I am sure it will help  them meet new people.  
  • There were not a lot of dairy free options at the buffet or coffee places.  I even asked and they said no at the coffee shop.  This was a bit annoying.  At the buffet the waitress said they could get me some soy milk.  
  • If you can use the spa do it.  I purchased a simple thermal suite package where I could use the infrared sauna and the steam room as well as relax on a hot stone loungers.  Plus I had access to the locker room and showers.  I pretty much used it every day and it helped to shower in there rather than my room.  I felt it was worth it.
  • Take the stairs everywhere!  Not only will you rack up some miles and get a good leg workout but you will also save a lot of time.  The elevators were packed!

Have an awesome week.  If you have any tips you would like to share please leave them in the comments.  It’s nice to gather tips from all you fellow cruisers out there. 

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
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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?