Turkey Burn HIIT Workout

Hey guys!  Are you all ready for Thanksgiving?  I know I am.  I am looking forward to the turkey day 5k, my mom’s pumpkin pie and our annual black Friday shopping craziness! 

Since I don’t teach my boot camp class on Thursday I put together this workout inspired by my friend Holly who also teaches a boot camp class.  This was a good one!  Try to get your workout in early on Thanksgiving day.  Trust me you will feel so much better. 

This workout can easily be done at home or at the gym.  Give it a try before your big dinner on Thursday.  Get up early and get it done! 

HIIT Workout

Turkey Burn HIIT Workout

You will need heavy weights, a bench, and a mat.  You will perform each exercise 5 times repeating for 4 minutes and 30 seconds.  Rest for 30 seconds before moving on to the next round. 

Round 1

  • Burpees
  • Bicep Curls
  • Goblet Squat

Round 2

  • Box Jumps
  • Shoulder Press
  • Sumo Squats

Round 3

  • Squat Jumps
  • Push Ups
  • Lunges (5 each leg)

Round 4

  • Straddle Bench Hops
  • Tricep Dips
  • Curtsey Lunges (5 each leg)

Round 5

  • Step Ups
  • Bench Press
  • Get Ups (lie on bench with holding weight at chest, do a full sit up with feet on the floor, stand up, jump, and return to start position) *Take out the jump for lower impact version. 

Round 6

  • Bench Hop Overs (example)
  • Rows
  • Plank Jacks

Cool Down and Stretch

Have a blessed Thanksgiving! 

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! 

Meditation Through The Holidays

Meditation As the holiday season is fast approaching do you find yourself feeling a little more stressed?  I know I do!  I decided I wanted to do a little experiment and challenge myself to meditate daily through the busy holiday season.  I was inspired by another blogger who suggested a meditation challenge.  I thought this was an amazing idea!  Starting next week I plan to meditate at least one time per day until the New Year.  I know that sounds daunting but I think I can do it.  

There are so many benefits of meditation.  Here are the top reasons I think we need to incorporate more meditation into our physical, mental and spiritual strength.

  1. Reduces Stress and Anxiety
  2. Helps with Concentration
  3. Increases Happiness
  4. Slows Aging
  5. Helps with Sleep

These are only a few of the many benefits of meditation.  If you are new to meditation it can be a little intimidating.  This article by Mind Body Green  has great tips and suggestions for beginners.  Start with just a few minutes a day and build up.  We all have time to scroll through Pinterest, Facebook, or zone out in front of the TV, so I am sure we can schedule 5 minutes into our day to start meditating.  

I also recommend using guided meditations.  Guided meditations walk you through meditating step by step.  They can be a great resource for those new to meditating.  I prefer to use a guided meditation.  Here are a few of my favorites:

Sleep Ezy Tonight.  This one is great for everyone.  My 9 year old daughter loves it!  Try it on your kids it will work!!!!  

The Chopra Center Guided Meditations.  These mediations vary in length and topics.

The Meditation Podcast (ITunes)  This can be downloaded onto your phone and you can access it anytime you need it.  I recommend listening to this on headphones for the best results.  

The Headspace App is also highly recommended but I have not tried it yet.  I plan to try it next week.  

Who is ready to join me on this meditation journey?  Have a great weekend!

Trick and Treat Yo-Self on Halloween

Healthy Halloween TipsIt’s almost Halloween!!!!  I love Halloween.  The theater teacher in me loves to dress up in costumes and put on crazy makeup.  I am excited to head out and do some trick or treating and hang out with friends this weekend celebrating.  It is easy to get off track though during the holiday season, especially Halloween with all the tempting treats.  I put together a few tips for you on how to stay on track on Halloween as well as some of my favorite workouts to do before you head out for fun. 

How to stay on track on Halloween

#1  Don’t skip meals before you head out trick or treating.  This will cause you to reach into your child’s candy bag and eat way too many snickers!  Eat a healthy meal before going out trick or treating or to a Halloween Party.  Don’t forget to drink your water.  It will help fill you up and it is great for your body! 

#2 Stay active on Halloween.  Try this fun Halloween workout, take a class or if you want a challenge try my dirty 30 workout! Instead of driving the kids around the neighborhood walk with them.  Be sure to get your workout in early so you are not tempted to skip it.  Fun fact a mini pack of M&M’s takes 9 minutes of burpees to burn off—-wowzers!

#3  Allow yourself to enjoy one of your favorite holiday treats.  For me, I love candy corn with peanuts and pretzels.  I only eat it one time per year and I am going to enjoy a few handfuls of it, but not the entire bowl.  

#4  Does the idea of having all the kids leftover candy tempt you too much?  Hide it in the freezer or better yet donate it to the troops or sell it at your local dental office (if your kids will let you).  Last year we let our kiddos keep a few of their favorites and took the rest with us on our mission trip to Guatemala.  I am not much of a candy person but my hubby and the kids will eat it if it is there.  My hubby will find where I hide it and eat it straight out of the freezer too! 

#5  Brush your teeth!  If you brush your teeth before handing out candy to trick or treaters or heading  out to a party you will be less tempted to eat.  This doesn’t necessarily work for everyone (me) but it’s worth a try. Or you could even chew gum or mints!  

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

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

Burn Til Bird Fitness Challenge

21 day challengeHi Guys, I hope you are having a great week and are excited for the Holiday season.  I love the holidays!  Some of my favorite memories happen during the holiday season.  One thing I don’t like is the extra holiday pounds I tend to gain.  I want to go into December feeling great.  If you want to join me on this challenge contact me and tell me you want in.  The challenge will start on November 1st. 

 

This free challenge will be focusing on continuing the momentum from the 21 day lean for Halloween challenge plus you will have the opportunity to do a 3 day refresh with me if you would like.  We will dial in our fitness, nutrition and overall health.  I hope you join me!  Feel free to invite any friends or family who need this challenge going into the holidays! 

Fall Spiced Healthy Latte Recipe

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

Fall Spiced Latte

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

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

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

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

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

 

S’mores Smoothie Recipe and My Shakeology Review

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

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

Here is what I love about Shakeology:

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

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

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

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

Check out the awesome benefits here:   shakeology_benefits_survey

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

or email me at 4livingthewrightway.com

I hope you all have a great weekend!  

Partner or Group HIIT Workout

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

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

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

hiit workout

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

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

Pumpkin Pie Smoothie

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

Blend all ingredients in your blender and enjoy.  

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

Food Friday!!!!

Fri Yay

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

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

Meals For A Day

Breakfast

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

 

 

Morning Snack

Vanilla Almond Coconut Smoothie

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

This usually holds me over until about 12:30

Lunch

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

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

Afternoon Snack

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

Dinner

  • Mexican Lasagna (topped with mashed avocado)

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

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

After Dinner Treat

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

That’s all for the day! 

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

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

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

Recipes For Next Week’s Meals (so far)

Dinner and Lunch Leftovers

Black Bean and Quinoa Chili

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

Healthy Chicken Pot Pie (my girls picked this one)

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

Snacks

Mint Chocolate Chip Protein Bars

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

Oatmeal Raisin Smoothie

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

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

Have a great weekend!

Pumpkin Spice Baked Oatmeal Cups

pumpkin baked oatsI hope everyone is having a great Monday.  I cannot believe it is October!  I love fall and all the fun fall recipes.  I thought I would share one of my new favorite breakfast recipes I have been loving lately.  These are super easy to make and you can keep them in the fridge for a quick healthy breakfast. 

 

 

Pumpkin Spice Baked Oatmeal Cups
Serves 19
Healthy Breakfast Recipe
Write a review
Print
Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 3 Cups Quick Cooking Oats (gluten free if needed)
  2. 2 scoops vanilla protein powder (optional)
  3. 1 1/2 teaspoons baking powder
  4. 1 teaspoon cinnamon
  5. 1 1/2 teaspoon pumpkin pie spice
  6. 1/4 teaspoon salt
  7. 2 cups unsweetened vanilla almond milk (or milk of choice)
  8. 1 cup pumpkin puree (not pumpkin pie filling)
  9. 3 tablespoons pure maple syrup
  10. 1 teaspoon vanilla extract
  11. 2 large eggs
  12. 1/4 cup raisins or dried cranberries
Instructions
  1. Pre-heat oven to 350 degrees.
  2. Spray a muffin tin with non-stick cooking spray.
  3. Mix all dry ingredients until well combined. Stir all wet ingredients together until mixed well. Slowly stir into the dry ingredients. Spoon approximately 1/4 cup of oat mixture into muffin tins. Bake for 25 minutes or until cooked through. Eat warm from the oven or store in an air tight container for the week.
Notes
  1. Optional toppings can include mini chocolate chips, chopped almonds or pecans,or shredded coconut. I like to top mine with a teaspoon of almond butter. Feel free to omit the protein powder if desired, but you may also want to decrease the milk to 1 and 1/2 cups.
http://4livingthewrightway.com/

 pumpkin baked oatmeal

Here is the calorie breakdown for each muffin based on my ingredients. I entered it in myfitnesspal.   

137 Calories Each, 2.6 g fat, 22.5 g carbs, 6.1 g protein.  Your numbers will vary depending on your protein powder and oats. 

I like to top my baked oatmeal muffins with a bit of nut butter.  It makes them soooo yummy!  You could also make this in a pan instead of muffins as well.  These are a great post workout breakfast or could be great before a long run too.  If you are joining my 21 day Lean for Halloween Challenge they will fit right in the meal plan too.  Enjoy.