Another Orange Theory Inspired Workout

Hey guys!  I hope you are having an awesome week.  The weather is starting to get warmer which means more outdoor workouts for me!  I have been going to Orangetheory Fitness over the winter but I typically change up my workouts when Spring and Summer come around.  This workout is inspired by an Orangetheory workout.  It is fast paced and definitely keeps things exciting.  If  you don’t have an OT studio you can easily do this workout at the gym.  

Since each block is shorter (4 minutes) try to push yourself harder.  Change your pace, increase your weights, or push yourself more on the rowing machine.  I don’t know about you guys, but the rowing is my weakness.  You will need a set of dumbbells, a step/bench, and a mat.  

Orange Theory Workout

If you need the pacing guides for the treadmill portion you can find it here

If you like this workout here are a few more to try:

Orange Theory Inspired Workout

Treadmill and Rowing HIIT workout

Give this workout a try and let me know what you think! 

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!

Orange Theory Inspired Workout

Hey guys! I hope everyone had an awesome weekend.  The past few weeks have been crazy around here and I haven’t been posting my favorite workouts! I have been going to Orangetheory for over a year now and I keep coming back for more.  People always ask me why I spend so much money on it and is it worth it?  I would say for me it is worth it.  As a fitness instructor often times it’s hard to find time to create my own workouts and it’s nice to just show up and have it all planned out for me.  I get to focus on myself and push myself a little bit harder.  While I do understand it is a bit pricey, you can still do these types of workouts at your gym.  If you have a heart rate monitor you can also monitor how hard you are pushing yourself just like you do at Orangetheory.   If you don’t have a studio near you and want to give it a try at your gym, I have an great one for you! It is inspired by an Orangetheory workout that was awesome and burned a ton of calories! I was dripping sweat! I plan to do this one at the gym next week.

Orange Theory Workout

Continue reading “Orange Theory Inspired Workout”

Indoor At Home Workouts

Hey guys, it’s another snow day here and the roads are treacherous.  I have had to resort to doing some indoor running on the treadmill and some at-home workouts due to the road conditions and cancelled classes at the gym.  I thought I would share a few of my favorite at-home workouts and videos in case you are like me and getting a bit bored or cannot get out of the driveway!  

At Home Workouts

Boot Camp Workouts

http://4livingthewrightway.com/2016/02/17/boot-camp-workout/

http://4livingthewrightway.com/2016/02/24/ladder-boot-camp-workout/

http://4livingthewrightway.com/2016/09/12/killer-boot-camp-workout/

Orange Theory Inspired Workouts

http://4livingthewrightway.com/2016/04/25/orange-theory-inspired-workout/

http://4livingthewrightway.com/2016/10/16/treadmill-and-rowing-hiit-workout/

Workouts From Around The Web This Week I Love

https://www.youtube.com/watch?v=juh98840e5I&t=270s

http://www.popsugar.com/fitness/Standing-Pilates-10-Minute-Butt-Workout-Video-42991173

Beach Body On Demand

I love all the workout options available!  You can try it free for a month too.  

Test drive your new at-home super gym, our amazing world class trainer and coaches, and your new fitness levels, right here:  http://www.beachbodycoach.com/4livingthewrightway

Have a great weekend and be safe out there in the snow and ice!

Snow Day Treadmill and Upper Body Workout

Hi Everyone.  This is my 4th snow day and I have to say that I am ready to go back to school and back to my normal routine.  I am also ready to be able to run outside again with my girls!  

I have been running a lot on the treadmill at the gym.  The treadmill can get a bit boring so I put together this treadmill workout today and it was awesome.  I thought I would share it with you guys in case you are not able to run outside like me!  

Treadmill Interval and Upper Body Workout

Treadmill Workout
Treadmill Workout

Continue reading “Snow Day Treadmill and Upper Body Workout”

12 Days of Fitness

workouts

Hi Guys, December is flying by.  I cannot believe there is only 15 more days until Christmas!  It is going too fast.  I need to get in gear and finish my shopping and wrap all my hidden gifts.  

My fitness goal for December was to “train to maintain” and so far I feel like I am doing great.  I have tried a few new classes like Cycle Bar  and incorporated more challenging strength training sessions.  Cycling is a tough workout!  I need to add more of that into my routine.  I am feeling good going into the New Year.  

To keep that momentum I am challenging my bootcamp class to try some new workouts for the 12 days leading up to Christmas.  I will  be giving them some ideas and sharing some of my favorite workouts with them.  I am also encouraging them to get out and try different types of workouts.  On my list of workouts to try I have cross country skiing (we have snow) and  a non-heated yoga class.

 If you needs some workout inspiration here are the best of 2016 workouts from my blog.  Give one of them try next week!  

Dirty 30 Workout

Treadmill and Bodyweight Workout

Orange Theory Inspired Workout

Spartan Workout

Treadmill HIIT Workout

I hope you all have a great weekend!  It’s beginning to look a lot like Christmas with all the snow!  I love it! 

 

Bust Treadmill Boredom

Hi everyone I hope you had a great week.  The week flew by.  I cannot believe it is December.  We decorated the house and got all of our holiday decor out and I am starting to feel festive!  December definitely brought in the cold weather.  It has been averaging around low 20 degree temperatures for the past week and that means more indoor running for this girl because I am kind of a wimp when it comes to running outside super early at 5:oo am!  I can easily get bored on the treadmill when running more than 20 minutes so I have to have to keep my mind on something or mix things up.  So I threw together this workout to help keeps things changing while I was on the treadmill.  It went by so fast and when I was done I was feeling awesome!  Give this 30 minute treadmill workout a try and let me know how it goes for you!  

Treadmill Workout

The goal for this 30 minute treadmill workout is to be an intense mix of hills, sprints, and endurance.  I recommend starting with a jog to warm up for about 3-5 minutes and then start the workout.   The pace is suggested, you will need to adjust to your personal running speed and treadmill.  This workout is designed to be done in approximately 30 minutes however you can take out a section or repeat a section to make the workout your own.

Treadmill Workout Pace Incline Time
Warm Up 5-6 mph 1% 3-5 Minutes
Hill Work 5-6 mph 10% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    15% 1 Minute
    1% 1 Minute
    12% 1 Minute
    1% 1 Minute
    10% 1 Minute
Walking Recovery 3-4 mph 1% 1 Minute
Endurance Work 6.5 mph 1% 1 Minute
  7.5 mph 1% 1 Minute
  8.0 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  6.5 mph 1% 1 Minute
Sprint Work 8-10 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  8.5 mph 1% 1 Minute
  5-6 mph 1% 30 Sec.
  9.0 mph 1% 1 Minute
  5-6 mph 1% 1 Minute
  9-10 mph 1% 30 Seconds
  5-6 mph 1% 1 Minute
Cool Down 3-4 mph 1% 3-5 Minutes

Be sure to take time to stretch following this workout! 

I hope you all have a great week and if you have any boredom busting treadmill ideas I would love to hear them!

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!   

Outdoor Partner Workout

Hey Guys I hope you had an awesome weekend!  It was so pretty here and nice to enjoy some sunshine.  I am dreading moving my running indoor to the treadmill so I am still trying to enjoy all the outdoor workouts I can.  Saturday I gathered a bunch of my friends and we headed to the park for an outdoor partner bootcamp workout.  It rocked! It is always fun to do a partner workout to mix it up a bit.  It was also nice to see each of the partners encouraging one another.  I thought I would share it with you so you can give it a try before it gets too cold.  

For this workout you will not need any equipment except a mat (optional) and a park bench of some sort.  You will also want to make sure you have room to run at least 50 meters preferably in a straight line.  

Warm Up:  One mile jog or brisk walk.  We did a loop around the park.  If you do not have a loop you could always sub in a dynamic warm up performing high knees, jacks, jog in place and body weight squats.  

The Workout

You will be in pairs for this workout (you could do it on your own as well).  Partner 1 will perform the exercises (A) listed while the other partner performs the other exercise (B)  listed.  Complete each number of rounds and then move on to the next.  This workout is approximately 45-60 minutes.  

Round 1

  • Partner 1 (A)    Run 50 Meters and complete 15 push ups, run back to the start
  • Partner 2 (B)    Plank Jacks
  • Repeat 2-4 times

Round 2

  • Partner 1 (A)    Run 50 Meters and do walking lunges back to the start
  • Partner 2 (B)    10 Tricep Dips on bench  and 10 bodyweight squats until partner returns
  • Repeat 2-4 times

Round 3

  • Partner 1 (A)    Run 50 Meters and do 10 burpees
  • Partner 2 (B)    Plank Shoulder Taps
  • Repeat 2-4 times

Round 4

  • Partner 1 (A)     Run 50 Meters and then do side squats back be sure to rotate sides halfway
  • Partner 2 (B)     Steps Ups on Bench
  • Repeat 2-4 times

Partner Abs

Gyrator:  Sit with facing each other with feet touching, in a v sit position circle feet over and under your partners while holding core in tight.  (1 minute)img_2176

Plank High Fives:  In plank position high five each other alternating each side. (1 minute)

Cool Down and Stretch

partner workout

Grab a buddy and head outdoors for this fun and challenging wbootcamporkout.

Have a great week!  Let me know if you try it!