I’m Not Used To Being Last!

Hey everyone!   I hope you are all having a great weekend.  The weather here has been getting nicer which means more outdoor running.  Winter was tough with record snowfall which meant very little outdoor running for me.  Saturday the hubby and I met up with some girls from the gym and we hit the road for a hilly morning run.  The weather was perfect.  The girls we ran with are all training for the Race to Robie Creek which is one of the toughest half-marathons in the Northwest.  It is basically a rite of Spring for all the die hard runners here in Boise and it’s tough to get in.  I am not doing it this year, but I am running with friends who are.  I have to confess, I am not used to being last.  For most of the run I was behind everyone else.  So while I was listening to my music I was thinking about how I can work on my hill pace and change things up for spring running.   I thought I would share some of the things I plan to work on for my spring running and upcoming races. 

Spring Running Tips

Set A Goal:  Pick a spring race or new pace goal.  Goals are great for helping you stay motivated and keep you getting your miles in.  Whatever your goal is be sure it is attainable.

Change Your Route:  If you have been hitting the treadmill all winter now is the time to get outside and run.  Pick a new trail or a new route to mix things up. Mix up the terrain you run on.  Run hills, flat road, grass or trails. 

Running Groups:  If you always run with the same people change it up. Run with new friends or ask people to join your current running group.   If you are not part of a running group Spring is the perfect time to join one. 

Be Prepared For Weather Issues:  Spring weather can be unpredictable.  You may start out and its cold and well into your run get too warm.  It is important to layer properly. A nice water resistant jacket is a must have especially for rainy days. 

Hydrate:  Even though it isn’t really hot outside it is still important to hydrate properly.  Be sure to pack your water or your sports drink for runs lasting longer than 1 hour.  

Now for some hill running tips (I need these!) 

Tips For Running Hills

Start Out Easy:  If you haven’t been running hills.  Start out slow. Just like any new workout routine work your way into it and don’t get frustrated.  You will get stronger each week. 

Proper Form:  Keep your body upright with a slight forward lean.  Try not to hunch over.  Look up and not down.  Pump your arms while driving your knees. 

Cross Train:  When you are not out running it is important to incorporate cross training and lower body strength training into your workout routine. 

Hill Repeats:  Pick a short hill and do some hill repeats.  Run up the hill fast and jog down.  Set a goal and keep adding to it each week.  

Push Your Pace:  If you are running rolling hills attack the hill and then you can recover on the way down. This is a good way to incorporate intervals into your running. 

I hope these tips help inspire you to come out of hibernation and start running outdoors again.  I hope you all have a great week! 

 

 

 

 

 

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!

Train Your Brain

Something I have been thinking about lately is brain health.  A week ago a friend of mine suffered from multiple seizures in one week.  This was very scary for her.  I reached out to her to help in anyway I could.  Having suffered from seizures myself, I was hoping to help her find someone to talk to about this.  While we were talking I started giving her tips to help with not only her physical health and fitness but also her brain health.  I am by no means an expert or a doctor but these are just tips that I try to focus on for my own personal brain health.  Lately I have not been as good as I could be, so I am going to focus more on not only my physical fitness but my brain health as well.  

Research from the Alzheimers Associations has suggested that combining good nutrition with mental, social and physical activities may have a greater benefit in maintaining or improving brain health than any single activity.

Read A Book

I love audiobooks and podcasts while I drive to work, but I have been focusing on actually reading a new book.  Try picking a topic you are not familiar with or a style of book you usually do not read.

Learn Something New

Our family set goals for 2017 and one of my goals was to learn something new.  This summer I plan to learn how to play golf!  Try learning a new language, instrument or sport.  

Drive A New Route

I am guilty of driving the same way to work each day.  So lately, I have tried alternative routes.  Last week I drove a new route to work and stumbled across a new juice company and later that week ended up having a green juice there with my best friend.  

Play A Game

Try a crossword puzzle or Sudoku, this can really help you stimulate your brain.  There are a lot of free brain games online too.  This week I plan to work on a puzzle.  

Eat Brain Boosting Foods

Incorporate brain boosting foods like avocado, blueberries, oily fish, coconut oil, leafy greens, nuts and eggs into your daily meal plan.  

Be Social

I am not talking online either!  Get off social media and actually go out with friends and enjoy a great conversation.   According to the Alzheimer’s Association, “people who engage in regular social activities may maintain better brain health”.  I know when I go for a run with my girls we talk  the entire time and it leaves me feeling great.  

Sleep

Work on your sleep hygiene.  Try to get at least 7 or more hours of sleep each night.  Adequate sleep is essential for health, as it helps you solidify memories and learn new skills while allowing your muscles to grow and your fat to burn. In addition, sleeping maintains the circadian rhythms that govern your immune system and metabolism.

Practice Mindfulness and Yoga

Taking a yoga class or having a daily meditation practice can help with focus.

Practice Self Care

Start finding ways to reduce stress (like meditation or journaling). Practice deep breathing techniques  to help deliver oxygen to your brain and help you relax.  

I hope you find these tips helpful and can incorporate some of them into your weekly fitness goals and plan.  Have an awesome week!

 

Got Stinky Workout Clothes?

Hey guys, I hope you had a great week.  I am up early and washing laundry, I know it sounds super fun right?  Since I workout every day I thought I would share a few tips for washing your workout gear.  This is an updated post since I have found a new method I think works great. 


Ok I know this is gross, but I know I am not the only one who has this problem.  Stinky gym clothes!  Even my daughters have it from track and basketball uniforms.   I try to buy fabrics that are wicking and anti-stink, but I still face the problem of smelly workout gear.  I set out to find ways to refresh my gym clothes.   I searched all over the internet and asked my friends what they do and here is what I came up with.  This is the first method I have tried and one that I plan to try today when I am spring cleaning my closet.

Method 1

Pre-Soak All Clothes In Water, Vinegar (I didn’t measure it) and Essential Oils (Young Living PurificationPurification Oil).  I let my clothes soak in the sink for a few hours.  Then I threw them in the washing machine with a ½ cup of baking soda and about 4 drops of purification.  I washed them on cold and I did two rinses on my washing machine.  This seemed to get most of the smell out.  After the wash I always hang up my clothes to dry. Never dry your workout clothes in the dryer, this will bake that smell in.  

Method 2

Add 1 cup of white vinegar and 1 tablespoon of baking soda into your washing machine and pre-soak items.  If you don’t have the setting on your washing machine you can do this in the sink too.  If your items still stink you can soak your clothing in your sink with 1 cup white vinegar, 2 teaspoons hydrogen peroxide and 2 teaspoons of baking soda, then wash them in your washing machine with the vinegar and baking soda as mentioned.  

Method 3 (my new preferred method)

Use a detergent designed for workout clothing.  There are a few brands outWashing Workout Clothes there and they tend to be a bit more pricey than normal detergents.  I personally have been using the Sweat X Sport brand that I bought at our local sporting goods store.  It was about $18, but a little goes a long way.  According to the bottle “Sweat X is a specially formulated, high performance laundry cleaning system that is uniquely designed to lift and remove embedded foul odors and the toughest stains from all fabrics.”  I think this stuff really works!  To me it is worth the cost. 

 

Personally I have tried all methods and I think they all work well but for me method 3 works the best!  One key tip is to not throw your stinky wet clothes into a wet pile in your laundry basket.  If you leave your sweaty clothes in a wet pile they could breed mold, bacteria, and cause even more stink!  Wash immediately if you can!  After washing the key is to not dry your clothing because that causes the smell to bake into your clothes.  Hang dry or if you have to dry the clothing on an air dry setting. 

If you have a method you like to use I would love to hear about it.  And if you can’t get the smell out with those methods it’s time to buy new gym clothes!  Who doesn’t like new gym clothes!  

Have a great weekend.

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

 

2017 Ladder HIIT Workout

Happy New Year!  I hope you all are having a great New Year.  So far 2017 has started off great!  I am feeling really good about the year and super motivated. 

I put together this killer workout for my first class boot camp class of 2017.  It is awesome.  This workout can easily be done at home or at the gym.  Give it a try. 

2017 Ladder HIIT Workout

Ladder HIIT Workout

Continue reading “2017 Ladder HIIT Workout”

Christmas Wrap Up and Killer  Workout

Hi guys,  I hope you all had a great Christmas and are gearing up to ring in the New Year.  I have a feeling 2017 is going to ROCK!  Our Christmas was great.

Here is a brief recap!  We always go out to breakfast on Christmas Eve.  This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up.  Before breakfast we met up with my friend Holly and got some yummy treats.  I swear she makes the best cookies.  I would post a picture but we ate them so fast!  I cannot stay out of them.  After breakfast the girls played in the snow a bit and then we headed out to church.  After church we came home and had a yummy Italian Soup.  My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper!  We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake.  Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies.  It was a great Christmas as always.  

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After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track.  I cleaned up my eating and kicked my workouts up a notch.  I am currently trying out the new Cyclebar class which is kicking my butt.  Why is cycling so hard?  For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine. 

To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout.  It was a tough one.  I was drenched when I was done!  I love that feeling!

HIIT Workout
Total Body HIIT workout

TOTAL BODY HIIT WORKOUT

For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water.  This workout can easily be done at the gym or at home.  

Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm. 

  • Jog In Place
  • Jumping Jacks
  • Butt Kickers
  • Body Weight Squats
  • Alternating Front Lunges (no weight)
  • Walkouts
  • Arm Circles

Perform  Each Exercise for 30 seconds each.  Complete 2-3 rounds before moving on to the next round.  

Round 1

  • Box Jumps (on high bench or box)
  • Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
  • 1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
  • Weighted Bulgarian Split Squat (1 side at a time)

Round 2

  • Bench Hop Overs (with hands on bench or box donkey kick side to side)
  • Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides. 
  • Bench Press
  • V Sit In and Out Abs (sitting on the bench)

Round 3

  • Toe  Taps (tap toes right and left on bench)
  • 1 Burpee 1 Jump Up or Double Butt Kicker
  • Mt. Climbers with Hands on Bench
  • Bicep Curls

Round 4 (you will need paper plates, gliding discs or towels for each foot)

  • Side To Side Bench Squats (holding 1 weight chest level)
  • Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
  • 1 Push Up 1 Plank Jack with Paper Plates on each foot
  • In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
  • 1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)

Cool Down and Stretch (3-5 Minutes)

Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th.  Email me for more details at 4livingthewrightway@gmail.com

Have a great weekend and Happy New Year!!!!!

 

The Solution For Your New Year’s Resolution

Hi Guys!  I hope you all had a great week.  My week was crazy again.  December is such a busy month.  We finished up with the Nutcracker and church programs and then had my oldest in the championship basketball game.  It was a fun but busy week.  I cannot believe we only have 1 week until Christmas and then 2017 will be here!  I have been thinking a lot about 2017.  I always write out my goals.  I just reflected back on my goals from last year.  Some I met, and some I am still working on.  It’s always great to reflect back and look forward.  

According to Time Magazine, these are the most commonly broken New Year’s Resolutions:  

  1. Lose Weight and Get Fit
  2. Quit Smoking
  3. Learn Something New
  4. Eat Healthier and Diet
  5. Get Out of Debt
  6. Spend More Time with Family
  7. Travel
  8. Be Less Stressed
  9. Volunteer
  10. Drink Less

Do you make a New Year’s Resolution?  I almost always do.  I have to admit after the holiday’s I usually try to focus more on eating healthy and drinking more water.  With 2017 quickly approaching it’s time to think about the changes you want to make in the New Year.  Why wait for January 1st to make a New Year’s Resolution.  

If your goal is fitness or health related and you need a little support, join my New Year Fitness Challenge to kick off 2017.  My  challenge is for those who are committed to succeed and be healthy in 2017.  The challenge is for all fitness levels and goals.  This challenge will come with workout options, meal plans, and daily coaching.  The challenge will start January 4th so don’t wait to sign up!  Email me or fill out the form below, comment that you want it on the challenge and I will send you all the details. It’s going to be awesome!

Fitness Challenge

I hope you guys have a great weekend!  I am going to do some major Christmas shopping and wrapping!  

 

Train To Maintain: Fitness Tips For December

Hi Guys I hope you all had an amazing Thanksgiving.  We did!  We started the day with our annual turkey trot, had a yummy dinner at my Aunt Connie’s house, played some games and hit some black Friday sales.

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 Like I said in my previous post on having a happy and healthy holiday, I thoroughly enjoyed all the yummy treats and a few extra glasses of wine, but now I am back to my routine.  

Train To Maintain Tips

For most people (including me) they tend to coast through Christmas and New Year’s with a health plan to start after New Year’s.  I was thinking about this concept and thought why wait?  Why not “Train To Maintain” for the month of December?  This is what my hubby and I decided we are going to do! Most training programs focus on 3 weeks of hard work followed by a 1 week recovery period.  This timing is perfect!  I plan to use the first 3 weeks in December to work harder than usual and the last week of the month will be my recovery period.  I will still workout and be active during my recovery period but the intensity level will be lower or I will focus on doing something totally different (yoga, hikes, walks).  So here is my plan:

  1. Set A Goal:  I am a goal driven person so I like to have a goal in mind to motivate me and keep me on track.  My friend and I are trying to hit the 500 mile running mark by New Years Day, so I will make sure to increase my mileage to meet this goal.  I also want to focus a bit more on a more consistent strength training program and I plan to incorporate The Body Beast workout program into my current training.  
  2. Work Harder:  My plan is to work harder than usual.  To do this I plan to use my heart rate monitor to check my intensity level, increase my weights and reps, and try to increase my distance and speed (especially in running and rowing).  
  3. Find a Friend:  Find a buddy who will join you.  I plan to include my boot camp class in on this and ask them for suggestions on what they would like to focus on for the month.  There is usually a fun run before Christmas so you could get your running crew to set a goal now.  Set strength training goals with a friend and commit to meet each other.  
  4. Nutrition and Hydration:  Remember anytime you are training hard nutrition and hydration are very important.  Be sure to take in enough water, your superfoods, and be aware of your calorie and nutritional intake.  My plan is to try and increase my water intake and focus on drinking my Shakeology for one meal or snack per day.  This will ensure I am getting the proper nutrition I need when times get crazy!  I always have a packet of Shakeology in my purse or desk for those times when I need it.  This is especially important as the holiday parties and treats will start surrounding us soon.  

So who is ready to join me and train to maintain for December? I would love to hear your goals in the comments!