Interval Track Workout

Lately I have been getting bored with my normal Wednesday outdoor runs. To mix things up a bit I decided to take my run up a notch.  I hit the local high school track.  I wanted to push myself a bit on my run so I added in some interval running.  Interval running can burn tons of calories, increase your pace, engages fast twitch muscle fibers, and can keep you from getting bored.  Here is my workout.  I hope you give it a try and let me know what you think.  

Track Workout

 

This is a workout designed for those who are already running.  It is not easy and will definitely push you.  This workout requires you to sprint, so be sure you are really pushing your pace.  Don’t forget to properly recover in the recovery portion so you can push yourself on the next section.  Finish the workout with a cool down and stretches.  

Have a great Wednesday! 

 

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!

 

Workout Wednesday

Here is a glimpse of last weeks workouts.  Sorry I am a bit late posting this.  I had hoped to get in more strength training last week but I had another crazy week.   

Monday:  Strength Training which focused on upper body and conditioning.

Bench Press 3 sets of 8 (using heavy weights based on your previous 1 rep max)

Circuit 1

  • TRX Rows 12 Reps
  • 10 Burpees, 10 Pull Ups
  • Repeat 3 Times

Circuit 2

  • Goblet Squat 15 Reps
  • Dumbbell Pull Over 15 Reps
  • Kettlebell Swing 10 Reps
  • Run .25 Miles (fast pace)
  • Repeat 4 Times

Tuesday:  Taught a HIIT Workout and Total Body Strength Class

Wednesday:  4 mile run

Thursday:  Taught a HIIT Workout and Yoga Sculpt Class

Friday:  This Orangetheory Workout

Orange Theory Workout

Saturday:  30 Minute Yoga (using Beachbody On Demand, which I love)

Sunday:  5 Mile Easy Run (I was tired)

How do you guys keep up with all of your workouts?  I am really trying to get my own workouts in, but it has been tough.  I would love to hear any ideas.

Orange Theory Inspired HIIT Workout

Hi Guys, I hope everyone had a great weekend.  I am starting a new teaching schedule at the gym this week and I am pretty excited.  I will be teaching a few new class formats that I have never taught.   I think this will help me and my class participants to mix things up for the spring.  Unfortunately I had to put my Orange Theory membership on hold because I added in more classes and I am trying to stick to my 6 week strength training plan as well.  I do still plan to incorporate my OT workouts into my training plan, I will just have to do them on my own for now. 

If you have not been to an Orange Theory workout they are awesome!  It is a 60 minute group workout based on interval heart rate training.  According to their website “the heart rate monitored training is designed to maintain a target heart rate zone that stimulates metabolism and increases energy.  They call it  the after burn.  You can burn anywhere from 500 to 1000 calories per class.”  I typically burn 500 calories per class.  I really do love the workouts, the energy the people at the studio bring and the workouts are never the same.  It is pretty expensive so it may not be affordable for everyone.  They do offer a free trial class for new people on their website. 

If you cannot make it to an OT class or it’s just not in your budget you can do these workouts at home or at the gym.  It won’t be exactly the same but you can still push yourself or maybe grab a few friends and make your own group workout.  We did the workout below last week.  I made a few modifications, but I loved the part where you had to find your fastest mile and rowing time.  That gave me a little extra motivation to push myself a bit harder.  I wrote down my times after class so I can monitor my progress. 

If you need help with paces check out the pace guide I wrote about in another post on OT workouts.   

Give this workout a try and let me know how it goes!  Have an awesome week! 

If you have not yet subscribed to my blog I would love to have you join me for new workouts, recipes and health and fitness ideas. 

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
http://4livingthewrightway.com/
Don’t forget to always try something new during a training run or activity and not during the actual race!

Homemade Pomegranate Sports Drink

I hope you guys give this a try especially all my runner friends out there!  You can easily customize this recipe to your own taste by choosing a different flavor of juice (tart cherry or pomegranate) or taking out the lemon juice.  I like the lemon flavor.  You have to make sure you love the flavor so that you or your kiddos will actually drink it.  Have a great day!

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”