Strawberry Mango Cauliflower Smoothie Recipe

Happy Monday!  We just got back from a trip to Yellowstone and The Grand Tetons and I have to say those parks are so beautiful.  We had a lot of fun sightseeing, hiking, battling some crazy storms and of course s’mores!  I cannot wait to go back.  You definitely need to allow a lot of time in each of these park to fully enjoy all they have to offer. 

This week I am getting back to my regular routine but I have noticed I am slacking in my veggie eating again.  I am not a big fan of raw vegetables and in the summer I don’t seem to cook as many.  I really want to focus this week on incorporating veggies into every meal and snack.  I also want to try to get my daughters to eat more veggies as well.  This is a difficult task.  They are not big veggie fans.  I did a little experiment today in my daily smoothie.  I added in some frozen cauliflower instead of my usual spinach or kale.  It was awesome!  I even added it to my daughters and she had no clue it was in there.  This is a big win!  Cauliflower has such a mild flavor you can add it into your smoothies or oatmeal (check out this recipe) and not even taste it.  This is the new favorite smoothie concoction for summer.  You have to give it a try!

Strawberry Mango Cauliflower Smoothie
Serves 1
A healthy and delicious smoothie recipe
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 Cup Frozen Mango
  2. 1/2 Cup Strawberries (fresh or frozen)
  3. 1/2-1 Cup Frozen Cauliflower
  4. 1 Cup Milk of Choice
  5. 1 Scoop Vanilla Protein Powder (optional)
  6. Ice
Instructions
  1. Add all ingredients to high powered blender. Blend and enjoy immediately.
Notes
  1. You can use frozen riced cauliflower as well. I just used the regular frozen cauliflower and it worked great.
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Experiment with different blends and let me know if you have any good recipes in the comments below.  Have a great Holiday week! 

 

Friday I’m In Love:  Friday Faves Drink Edition

This week my Friday faves focuses on my favorite drinks.  I don’t know about you but it is tough to drink straight water all day long.  I thought I would share a few of my go to drinks when I am wanting something different than water or to change up my usual morning coffee.  So here goes:  

Matcha Green Tea

If you don’t know what matcha is, it is a green tea that comes in a powdered form and it contains the whole leaf.  Matcha has many benefits which include improving mood, enhancing weight loss, increased energy,  mental focus and is rich in antioxidants.  I have been using this powder from Jade Leaf Organics and it is amazing.  

I have mostly been drinking it iced, added to smoothies, or as an iced green tea latte.  So good!!!!!  Here is my latest smoothie obsession:

Mango Matcha Green Smoothie
Serves 1
Healthy green smoothie with matcha
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 small container of coconut water (approx. 11 oz)
  2. ½ Frozen Banana
  3. 1 Cup Mango Frozen
  4. 1 small handful of kale or spinach
  5. 1 scoop vegan vanilla Shakeology or vanilla protein powder
  6. 1 tsp Match Green Tea Powder
  7. Ice (if desired)
Instructions
  1. Blend all ingredients together until smooth and serve immediately.
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Lucky Jack Cold Brew Coffee (or any cold brew coffee) iced coffee  When the weather gets warmer outside sometimes I like to sip an iced coffee.  I purchased a case of this cold brew on a whim while at Costco.   It is awesome.  I pour it over ice, add a splash of coconut milk or almond milk and a bit of agave nectar and I have myself a coffee shop iced latte without the added cost.  

Kombucha

I am still a big fan of kombucha.  My preferred brand is Humm Kombucha because I can fill up growlers with this stuff at our local grocery store.  My whole family is addicted to Kombucha!  My daughters seem to drink it all.  One of these days I would love to try making my own.  Kombucha has some great health benefits too! 

Flavor Infused Water I love to infuse my plain water with fruit and herbs. For some reason I drink a lot more water this way.  Some of my favorite things to ad are mint, lemon, ginger, frozen berries or fresh strawberries.  It’s fun to experiment with new flavor infusions.  The longer you let your water infuse the better it will taste.  

Just remember when the weather gets hot outside hydration is so important.  If you are like me and don’t like just plain water all the time give these a try.  If you are working out in the heat don’t forget your electrolytes.  If you need an alternative to store bought  sports drinks give my homemade sports drink a try.  It is so good!  

What are your favorite drinks?  I would love to hear them.  Comment below!  Have an amazing weekend!  

*this is not a sponsored post, just things I am into lately. 

10 Quick and Easy Snacks

Before I get into my meal tips, I thought I would give you a little recap of our weekend.  It was nice and relaxing.  Friday was the last day of school.  For those of you who don’t know I am a Jr. High teacher, so this was an awesome day!  I look forward to summers off for so many reasons.  We had a pretty chill weekend, sipping wine, watching A Dog’s Purpose, a beautiful run all capped off with free yoga in the park.  It was a great weekend!  Monday I am starting an AB challenge so check out my Facebook page for daily tips, exercises and motivation. 

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Now on to my Monday Meal Tip!   For “meal prep Monday” I am going to be focusing on snacks.  Now that school is out I have a tendency to graze if I am bored and so do my kids.  When I am home in the summer it is much easier for me to mindless eat.  I am a snacker!  Having snacks throughout the day helps me not over eat at my meals and it keeps me feeling energized.  I am going to focus on having my snacks already ready to go so I don’t end up grazing in the fridge or pantry all day.  This will also help for those crazy days when I am running kids around to activities, the pool or wherever we decide to go for the day.  Here are my top 10 go to healthy snack ideas!  healthy snack ideas

  1. Hard Boiled Eggs or Deviled Eggs
  2. Rice Cakes Topped with Nut Butter
  3. RX Bars (my new favorite bar, but kinda pricey)
  4. No Bake Energy Bites
  5. String Cheese and Whole Grain Crackers
  6. Shakeology:  I keep the individual packets in my person just in case.  You can easily mix it up with water in your water bottle if you need a quick and easy snack or meal replacement.
  7. Almonds and Fresh Fruit
  8. Popcorn with Coconut Oil and Sea Salt
  9. Hummus with Carrot Sticks
  10. Celery with Peanut Butter and Raisins (yes basically ants on a log)

I hope this snack ideas helped.  I would love to hear your easy snack ideas so please post them in the comments.  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!

 

Last Week’s Workouts and My Favorite Post Workout Breakfast Recipe

Hi guys, as promised here are my workouts for the past week including my strength training plan.  I wasn’t able to fit in a 3rd day in addition to my classes I teach and OT this week but I am planning to get back on track this week.  It was a bit crazy around my house with Easter, family in town and my oldest daughters Birthday.   To top it off I am feeling a cold coming on!  UGH!!!  I also included my favorite post workout breakfast recipe. 

Monday:  Strength and Conditioning

Warm Up:  Jog, Bike or Row 5 Minutes

Deadlift:  Just like last week I worked on finding my 1 Rep Max.  After a warmup of lighter weights I gradually increased until I found a challenging weight.  Don’t forget to write down your weight for future workouts.  

Circuit 1

  • Glute Hamstring Curls (use a ball or machine) 15 Reps
  • 400 Meter Row (time each one and try to beat your time on the next round)
  • Weighted Step Ups (20 Total, 10 Each Leg)

Repeat 3x

Circuit 2

  • Hanging Leg Raises (this  one was tough for me) 10 Reps
  • Run .25 Miles (keep track of your time for this and try to beat it on the next round)

Repeat 3-4x

Tuesday:  Taught a new class Step 360x and Chisel

Wednesday:  Orange Theory Workout

Thursday:  Taught a new HIIT cardio class and yoga class.

Friday:   Cycle Bar Class

Saturday:  Strength and Cardio Conditioning

Warm Up Jog 5 Minutes

Bench Press (80% of max from last week) 3 Sets of 8

Circuit 1

  • Single Arm Rows (12 reps each side)
  • Weighted Side Bends or Windmill (10 Reps Each Side)   
  • 10  Burpees
  • 10 Pull Ups (use assistance if needed)

Repeat 3 x

Circuit 2

  • Squat Press (10 Reps)
  • Dumbbell Pullovers (12-15 Reps)
  • KettleBell Swing (10 Reps)
  • Run .25 Miles (push your pace here)

Repeat 3x

Core

  • Weighted Russian Twist (20 Total)
  • Lying Leg Raise (10 Total)

Repeat 3x

Cool Down and Stretch

Sunday:  Easy 4 Mile Sunrise Easter Run

My favorite post workout Breakfast

This week I was on one of my oatmeal kicks again.  I love to add egg whites into my oatmeal to add extra volume and protein.  Have you guys ever tried it?  If not you have to give it a try.  The key is to cook it slowly and stir often so you don’t end up with scrambled eggs in your oatmeal.  

Here is how I make it:

  • ½ Cup Rolled Oats
  • ½ Ripe Mashed Banana
  • ½ Cup Egg Whites (I use the liquid in a carton)
  • ½ Cup Almond Milk (you could use water or another milk)

Combine all the ingredients in a microwave safe bowl.  Microwave for 2 minutes stirring every 20-30 seconds.  When finished top with 1 tablespoon of nut butter and some stevia (optional).   

This is my favorite breakfast and it always fills me up.  Give it a try!  I hope you guys have a great week! 

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”

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!