Triple Sweat Team Boot Camp Workout

Team Boot Camp Workout

I hope you guys enjoyed the long weekend.  It was beautiful here.  We were able to get out and have tons of fun in the sun.   One of those fun activities was this awesome outdoor boot camp workout.  I like to take my workouts outdoors whenever possible.  I got this boot camp idea based off of a PE activity my hubby used to do with his classes when he taught PE he called it “love your neighbor” but I like Triple Sweat much better.  

For this workout you will be in teams of 3.  This workout focuses on teamwork and supporting each other in a fun and challenging way.  Have team member 1 line up at one end of your area and team member 2 line up at the other end (a basketball court works great using the baselines) and the 3rd team member will start next to team member 1.  Team members 1 and 2 will be performing a static exercise while team member 3 is doing the dynamic exercise.  As soon as Team member 3 reaches team member 2, then they switch exercises. Team member 2 does the dynamic exercise back to team member 1. This repeats for a set time. You can do this workout anywhere, but outdoors is best.  Pick a large open area so you have room to sprint.  This workout can be done with weights or using bodyweight only.  

Warm Up

  • Jog 50 Yards
  • High Skips
  • Grapevines
  • Bodyweight Squats
  • Toe Touches

The Workout 

Each team will complete each round for as many reps as possible for 5 minutes.  Rest 2 Minutes between rounds.  

Round 1 (AMRAP for 5 Minutes in your teams)

  • Team Member 1:  Body Weight Squats
  • Team Member 2:  Squat Press
  • Team Member 3:  Walking Lunges

Round 2

  • Team Member 1:  Push Ups
  • Team Member 2:  Tricep Dips or Overhead Tricep Extensions
  • Team Member 3:  Sprints

Round 3

  • Team Member 1:  Mt. Climbers
  • Team Member 2:  Squat Jumps
  • Team Member 3:  Sprints

Round 4

  • Team Member 1:  Plank Hold
  • Team Member 2:  Sumo Squats
  • Team Member 3:  Moving Burpees

Round 5

  • Team Member 1: Standing Bicycle Crunches
  • Team Member 2:  Sit Ups or Crunches
  • Team Member 3:  Bear Crawl

Cool Down and Stretch

If you have questions on this workout feel free to comment or email me.  Have a great week!

Friday I’m In Love! Things I’m Into Lately

Happy Friday!  I hope you all have awesome plans for the weekend.  This week went super fast!  Which is great.  I thought I would share another things I am into lately post.  Don’t forget to let me know what you are loving lately in the comments below. 

 Trace Minerals 4,000 Volts Electrolyte Drops

Trace MineralsWhile I was browsing the co-op store a while back looking for an electrolyte drink one of the salespeople saw me looking very confused and asked me if I had tried the Trace Minerals  4,000 Volts.He proceeded to tell me how much he loved it.  He is a triathlete and runner and he had been using them for a while.  This product is awesome!  This electrolyte concentrate can turn any beverage into an electrolyte drink just by adding 1 teaspoon.  You can add it to juice or plain water.  I have been using it in plain water and coconut water but I plan to add it into my homemade sports drink as well.  It does has a slight salt taste in plain water but it doesn’t bother me.  You can get it locally at the co-op for my Boise/Meridian readers or you can order online.  Check their website for more information.

Sourdough Bread

You guys it is so easy to make sourdough bread!  I am not a baker, but I actually produced several loaves of homemade sourdough bread using this recipe and tips from one of my favorite bloggers.  My daughters and hubby are major bread junkies and I want to provide them with a good clean option.  I don’t eat a lot of bread and when I do it has to be the good stuff!  And this is super yummy! I don’t have a picture because we tend to devour it before I can get one!  I have been eating it as avocado toast.  Such a great breakfast option.  

mary-kay-nourishine-plus-lip--gloss-cafe-au-laitThis Lip Gloss

I found a new favorite lip gloss, well I actually borrowed it from my younger daughter and I keep using it.  It is a light color that looks so natural and pretty.  It is by Mary Kay and it is called Cafe Au Lait.  It is also very moisturizing and lasting.  I am not a Mary Kay representative, but my mom is.  You can order any products from her.  Just email me for her information.  I hear they are coming out with a charcoal mask and my daughter and I are dying to try it.  

Thai Coconut Curry Hope Hummus

If you like hummus but get tired of the boring regular stuff you have to tryHope Hummus this Thai Coconut Curry Hummus.  It is so good as a dip with veggies or crackers or mixed in with some tuna and topped on a bed of salad.  I have also had their spicy avocado hummus as well and it is delish.  I am addicted!  

I would love to hear what you are currently into so comment below.  I love to try new things!  Don’t forget to subscribe to get updates right to your inbox.  

I hope you guys have a great Holiday weekend!  

This is not a sponsored post I am just sharing the things I love! 

ABSOLUTELY Awesome Ab Workout

Hey guys I hope you are having a great week.  I thought I would share this core workout I did last week.  You guys I was sore all week!  I love that.  This workout is core focused however there is a little bit of cardio and upper body toning as well.  For this workout you will need a set of light to medium weights and a mat.  The first part of the workout is all standing, the second section is planks, and the last section is mat work.  I hope you enjoy.  Let me know if you were as sore as I was.  

Ab Workout

If  you need guides for each exercise this is a great resource:  https://www.bodybuilding.com/exercises.  If you have additional questions you can comment below or email me. I am hoping this summer to film some of my workouts to share with you guys!  

Have a great week!

Tips To Beat Sugar Addiction

Sugar Addiction Tips Are you one of those people who crave sugar? I used to be a total sugar junkie!  I would always reach for something sweet in the late afternoon as a pick me up or after dinner as my dessert. It was starting to get a bit out of control!  So I decided to limit my sugar intake to see how I felt.  I did not realize how much better I felt when I didn’t have as much sugar in my diet.   Don’t get me wrong I still love dessert and dark chocolate (72% or higher), but now I am able to control those cravings and manage them better.  Having dessert or a sweet treat is fine in moderation, however I find that if I eat too much sugar my body starts to crave it and then I just keep wanting more.

Did you know that women should only consume 25 grams of added sugar a day and men no more than 38 grams.  That is a low number.  Only 6 teaspoons a day!  

A lot of my friends, family and gym goers ask me about controlling sugar cravings. I thought I would share a few ways to ditch the sugar addiction to feel and look your best.  

Eat Real Food

Cut out the processed foods.  Most of them have added sugar which is not needed.  Be aware of hidden sugar in yogurt, sauces, salad dressings and some breads.  

 Find A Swap

I love RX bars!  They are my current favorite bar.  These taste like dessert to me.  Or try banana “ice cream.”  Simply freeze a frozen banana in chunks throw it into the food processor or high powered blender add a splash of milk and process.  I like to add a little PB2, natural peanut butter or some chocolate protein powder  as well.  

Get the sugar out of the house!

If I have the stuff in my house I am more tempted to eat it, my hubby will eat it and so will my kiddos.  I cannot keep the stuff around.  It is too tempting.  Keep the temptation away. 

Ditch the artificial sweeteners

Consuming large amounts of artificial sweeteners (including stevia) can make your crave sugar.  There have also been studies showing increased weight gain with artificial sweeteners a well.  If you can’t totally get rid of them choose stevia or monk fruit and limit the amounts you consume.  

 Add more healthy fats and protein

Not only are these healthy they will also help you feel more satisfied.  I always have almonds on hand for my afternoon cravings.  Sometimes I pair them with an orange or an apple and it always leaves me satisfied.  

Drink tea after dinner

 I like to drink tea in the evening while watching TV or when I feel that craving kick in.  I like to drink Tulsi Tea (it helps for sleep), Licorice tea, or any tea that I have on hand.  I stick to decaf in the evening.  

Brush your teeth

If you crave sweets after dinner and want to try to avoid reaching into that candy dish.  Brush your teeth or chew gum.  For me this always works because I don’t want to brush my teeth again and the sweets won’t taste the same after toothpaste.  

Fresh Fruit  

Choose fresh fruit instead of candy.  Not only will it curb those sugar cravings it is full of vitamins, minerals, water and fiber too.  

Try Magnesium

If you crave chocolate (like I do) it could mean you are deficient in Magnesium Benefitsmagnesium.  Try to add magnesium rich foods like leafy greens, beans and nuts into your diet.  Or consult with your doctor about a magnesium supplement.  I take magnesium every night and it helps me sleep!  Check out these additional benefits of magnesium in this post

 

I hope these simple tips help you conquer that sweet tooth.  I have to remind myself how I feel after eating too much sugar and how hard it is to get off the stuff.  When I am not eating sugar I feel more energized, sleep much better, my skin looks so much better and I just feel better in general.  Believe me it is tough to kick it at first, but sooooo worth it!  I hope  you all have an amazing week!  

5 Ways Workout HIIT Cardio & Bodyweight Workout

5 Ways Workout:  HIIT Cardio and Bodyweight Workout

Hi Guys I hope you are having an awesome week.  Today we did a killer workout that was a lot of fun. If you need a quick workout that is guaranteed to get you super sweaty and your legs burning this one is for you.  

This workout does not require any equipment and can easily be done at home or at the gym.  

5 Rounds of  5 Exercises, 5 Different Ways for 50 Seconds Each 10 Second Rest.  Be sure to include a warm up, cool down and stretch. 

Warm Up:  Dynamic Warm Up or Jog, Bike, Elliptical for 5 Minutes to warm up prior to the workout.

HIIT Workout

Throwback Thursday

If you need more awesome HIIT Workouts here are a few you may like:

Total Body HIIT Workout

Total Body Pyramid Workout

Low Impact HIIT Workout

Have an awesome day! 

 

 

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”