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!

Killer Outdoor Circuit Workout

I hope you are all having an awesome weekend so far.  I kicked off my Saturday with this awesome outdoor workout with some friends.  When the weather gets nicer I like to take some of my workouts outside to change things up.  One of my friends twisted my arm to lead an outdoor bootcamp workout, so I thought I would share it with you.  It was awesome and fun.  

The focus of this workout was to really push yourself.  Not to focus on anyone else but YOU.  I don’t know about you but sometimes I find that I am trying to keep up with other people and not truly focused on how hard I can push myself.  Each circuit in this workout is 10 minutes.  The goal is to complete as many rounds as possible while maintaining proper form, but still pushing yourself.  

 If you have a park with a hill that works awesome.  If not, just use an open grassy area or track for the running section.  

Outdoor Circuit Workout

I was sweaty and feeling the burn when we finished.  This is a KILLER workout.  It is a lot of fun when you get a bunch of people who can push you to work harder as well. 

Don’t forget to subscribe to the blog to get more workout ideas and up to date posts.  Have an amazing weekend!

 

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!

 

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! 

Confessions of a Cardio Junkie

Have you ever found yourself saying things like, “I can’t lift heavy weights” or “I don’t want to bulk up” and “I don’t feel like lifting weights is a good workout.”  GUILTY!!!!  Before I left for our cruise a few weeks ago I made the decision to start a new strength training plan when I returned.  The last few weeks my workouts were getting monotonous and I was still feeling a little soft in the tummy area even though I increased my cardio and added in extra miles.  So after talking with the hubby and doing a little research I found that I need to bump up my strength routine a bit.  I decided to do a 6 week program and see how I feel and look at the end of it  This week I started a new program.  I got most of the workout ideas from Body Building.com, from my previous workouts and from my husband.  I wanted to try to focus on 3-4 strength days per week.  These workouts include some running and core which is optional.  If you are not a runner you could always incline walk, row, bike or use the elliptical just be sure to push yourself.  Be sure to increase your weight size.  You should have trouble completing the final set.

 I plan to share my workouts with you guys on the blog.  I hope to inspire you to change up your current routine and lift some heavy weights.  In case your are still not convinced here are some of the benefits to adding in a strength routine to your workouts.

Benefits of Strength Training

  • Increased Metabolism and After Burn
  • Reduce Body Fat
  • You will get stronger and fitter!
  • Bone Health
  • Helps keep any weight off!

Here is what my week of workouts looked like with more detailed instructions below.  I will be posting these at the end of each week so if you want to join me on this plan you will have them for your upcoming week. 

For the majority of these workouts you will want to find your 1 rep max.  Which is something I have never done before.  For safety you need a partner to spot you while finding your 1 rep max.  The reasons for finding your 1RM is a lot of workouts your weights will be based off of a percentage of that 1RM.  If you can’t find a 1 rep. max, then you can still do the workouts just make sure you are using challenging weight.

Day 1

strength and conditioning workout

Continue reading “Confessions of a Cardio Junkie”

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. 

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
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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!

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.