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.
http://4livingthewrightway.com/
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! 

Total Body Pyramid Workout

I love a good pyramid workout.  They can be very challenging and go by so fast.  It’s a great way to mix up your sets and reps to keep you from getting bored in the gym.  This total body pyramid workout can be done with or without weights and the intensity can be modified if needed.  It can easily be done at the gym or at home.  Complete each block of exercises before moving on to the next (25, 30, 35, 40, 50, 60) after you have finished 60 you will go back down through each exercise (60, 50, 40, 35, 30, 25).  Rest when needed.  

Total Body Pyramid Workout

Warm Up:  Dynamic warmup or jog, bike or row for 2-3 minutes.  

Block 1 (25 reps)

  • Burpee
  • Ski Jumps
  • Super Jacks
  • Plank Hops
  • Kettle Bell Swings (can use a dumbbell)

Block 2 (30 Reps)

  • Lunge Hops
  • Squat Knee Hops
  • Goblet Squat
  • Plank Shoulder Taps

Block 3 (35 Reps)

  • Heisman’s
  • In and Out Tire Runs
  • Sumo Squats

Block 4 (40 Reps)

  • Star Jumps
  • Bent Over Rows

Block 5 (50 Reps)

  • Jumping Jacks

Block 6 (60 Seconds)

  • Plank (extended or forearm)

Let me know if you give this workout a try.  If you are looking for more total body workouts, here are a few you might like. 

Total Body HIIT Workout

Total Body Boot Camp Workout

Orange Theory Inspired Total Body Workout

Orange Theory Inspired Workout

Have an awesome week! 

Staying Motivated To Workout

Now that the New Year is in full swing do you ever find yourself not being as motivated as you were in January?  I have my moments where I don’t feel like getting up super early and heading to the gym, but once I get up and do it I feel so energized after.  I thought I would share some tips to help stay motivated and focused on your goals going into spring.    

Motivational Quote

  1. Lay your clothes out the night before your workout or pack them in a bag to take to work.  You will have your clothing ready to go when you get up or head home from work.  
  2. Get  workout clothing that you feel and look good in.  I really love it when I have a new workout outfit, it helps inspire me.  I love Fabletics, I just ordered 3 new pair of leggings and I love them!  I am not paid to say this, but you can check out this link to see all the awesome stuff they have and they are a great deal too: http://www.fabletics.com/invite/69348757/
  3. Put together a killer playlist to get you pumped for your run or workout.  I love listening to motivating music on my run.  
  4. Remember your goal and your why.  Why are you doing this?  Think back to the goal you set at the start of 2017 and keep pushing toward that goal.  
  5. Let others help keep you accountable!  Join a gym, take a class, run with a group of friends.  When you are part of a group there is more motivation to show up and you will be energized by others.  
  6. Don’t let one mistake derail you.  If you miss a workout or two, start again!  If you have a bad eating day, start fresh the next day.  These are just delay days and you always have tomorrow.  

I hope these tips help you stay on track toward your goals.  When you think about quitting, think about WHY you started.  If you have any additional tips I would love to hear them in the comments.  It’s almost Friday!!!!  Have an amazing weekend! 

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”