2017 Ladder HIIT Workout

Happy New Year!  I hope you all are having a great New Year.  So far 2017 has started off great!  I am feeling really good about the year and super motivated. 

I put together this killer workout for my first class boot camp class of 2017.  It is awesome.  This workout can easily be done at home or at the gym.  Give it a try. 

2017 Ladder HIIT Workout

Ladder HIIT Workout

Continue reading “2017 Ladder HIIT Workout”

Christmas Wrap Up and Killer  Workout

Hi guys,  I hope you all had a great Christmas and are gearing up to ring in the New Year.  I have a feeling 2017 is going to ROCK!  Our Christmas was great.

Here is a brief recap!  We always go out to breakfast on Christmas Eve.  This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up.  Before breakfast we met up with my friend Holly and got some yummy treats.  I swear she makes the best cookies.  I would post a picture but we ate them so fast!  I cannot stay out of them.  After breakfast the girls played in the snow a bit and then we headed out to church.  After church we came home and had a yummy Italian Soup.  My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper!  We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake.  Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies.  It was a great Christmas as always.  

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After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track.  I cleaned up my eating and kicked my workouts up a notch.  I am currently trying out the new Cyclebar class which is kicking my butt.  Why is cycling so hard?  For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine. 

To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout.  It was a tough one.  I was drenched when I was done!  I love that feeling!

HIIT Workout
Total Body HIIT workout

TOTAL BODY HIIT WORKOUT

For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water.  This workout can easily be done at the gym or at home.  

Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm. 

  • Jog In Place
  • Jumping Jacks
  • Butt Kickers
  • Body Weight Squats
  • Alternating Front Lunges (no weight)
  • Walkouts
  • Arm Circles

Perform  Each Exercise for 30 seconds each.  Complete 2-3 rounds before moving on to the next round.  

Round 1

  • Box Jumps (on high bench or box)
  • Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
  • 1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
  • Weighted Bulgarian Split Squat (1 side at a time)

Round 2

  • Bench Hop Overs (with hands on bench or box donkey kick side to side)
  • Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides. 
  • Bench Press
  • V Sit In and Out Abs (sitting on the bench)

Round 3

  • Toe  Taps (tap toes right and left on bench)
  • 1 Burpee 1 Jump Up or Double Butt Kicker
  • Mt. Climbers with Hands on Bench
  • Bicep Curls

Round 4 (you will need paper plates, gliding discs or towels for each foot)

  • Side To Side Bench Squats (holding 1 weight chest level)
  • Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
  • 1 Push Up 1 Plank Jack with Paper Plates on each foot
  • In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
  • 1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)

Cool Down and Stretch (3-5 Minutes)

Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th.  Email me for more details at 4livingthewrightway@gmail.com

Have a great weekend and Happy New Year!!!!!

 

The Solution For Your New Year’s Resolution

Hi Guys!  I hope you all had a great week.  My week was crazy again.  December is such a busy month.  We finished up with the Nutcracker and church programs and then had my oldest in the championship basketball game.  It was a fun but busy week.  I cannot believe we only have 1 week until Christmas and then 2017 will be here!  I have been thinking a lot about 2017.  I always write out my goals.  I just reflected back on my goals from last year.  Some I met, and some I am still working on.  It’s always great to reflect back and look forward.  

According to Time Magazine, these are the most commonly broken New Year’s Resolutions:  

  1. Lose Weight and Get Fit
  2. Quit Smoking
  3. Learn Something New
  4. Eat Healthier and Diet
  5. Get Out of Debt
  6. Spend More Time with Family
  7. Travel
  8. Be Less Stressed
  9. Volunteer
  10. Drink Less

Do you make a New Year’s Resolution?  I almost always do.  I have to admit after the holiday’s I usually try to focus more on eating healthy and drinking more water.  With 2017 quickly approaching it’s time to think about the changes you want to make in the New Year.  Why wait for January 1st to make a New Year’s Resolution.  

If your goal is fitness or health related and you need a little support, join my New Year Fitness Challenge to kick off 2017.  My  challenge is for those who are committed to succeed and be healthy in 2017.  The challenge is for all fitness levels and goals.  This challenge will come with workout options, meal plans, and daily coaching.  The challenge will start January 4th so don’t wait to sign up!  Email me or fill out the form below, comment that you want it on the challenge and I will send you all the details. It’s going to be awesome!

Fitness Challenge

I hope you guys have a great weekend!  I am going to do some major Christmas shopping and wrapping!  

 

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!   

Turkey Burn HIIT Workout

Hey guys!  Are you all ready for Thanksgiving?  I know I am.  I am looking forward to the turkey day 5k, my mom’s pumpkin pie and our annual black Friday shopping craziness! 

Since I don’t teach my boot camp class on Thursday I put together this workout inspired by my friend Holly who also teaches a boot camp class.  This was a good one!  Try to get your workout in early on Thanksgiving day.  Trust me you will feel so much better. 

This workout can easily be done at home or at the gym.  Give it a try before your big dinner on Thursday.  Get up early and get it done! 

HIIT Workout

Turkey Burn HIIT Workout

You will need heavy weights, a bench, and a mat.  You will perform each exercise 5 times repeating for 4 minutes and 30 seconds.  Rest for 30 seconds before moving on to the next round. 

Round 1

  • Burpees
  • Bicep Curls
  • Goblet Squat

Round 2

  • Box Jumps
  • Shoulder Press
  • Sumo Squats

Round 3

  • Squat Jumps
  • Push Ups
  • Lunges (5 each leg)

Round 4

  • Straddle Bench Hops
  • Tricep Dips
  • Curtsey Lunges (5 each leg)

Round 5

  • Step Ups
  • Bench Press
  • Get Ups (lie on bench with holding weight at chest, do a full sit up with feet on the floor, stand up, jump, and return to start position) *Take out the jump for lower impact version. 

Round 6

  • Bench Hop Overs (example)
  • Rows
  • Plank Jacks

Cool Down and Stretch

Have a blessed Thanksgiving! 

So Much To Be Thankful For

Ephesians 4:32Today as I was writing in my journal and reflecting on the previous week. I was thinking that I have so much to be thankful for.  This past week I started my goal of meditating daily for 10 minutes a day.  I am happy to report that I only missed 2 days this week.  I have already noticed a difference in how I feel,my ability to fall asleep quicker, and when I wake up at night I can easily get myself back to sleep using some of the techniques I have learned.  As I was reflecting on the past week I thought about the election. I am thankful for the opportunity to vote, the country I live in and religious freedom.  I also noticed all the negativity we get wrapped up in when things don’t go our way.   This affects us all, even my youngest daughter was scared that one of her friends was going to have to leave the country.  We had to do a lot of explaining here.  I have had to really be mindful of not letting this get to me and not letting my daughters see and hear all of this negativity. 

My husband posted this message on Facebook yesterday and it is so true:

“I normally don’t post things on facebook. I use it to see how others are doing but when I opened the Bible this morning it said this “let each one of you speak truth with his neighbor for we are members of one another. Be angry but do not sin…..And be kind to one another, tender hearted, forgiving one another even as god in Christ forgave you.” After this last week, I just thought I would share.”

The part that stood out the most is to “Be angry but do not sin.”  We need to be kind, understanding and compassionate to one another.  We have so much to be thankful for and I truly feel that spreading kindness, being tender hearted, and forgiving is what I need to do right now.  

Be kind to one another.  Do something nice for someone today totally unexpected!  

I hope you all have a great Sunday.

Treadmill and Rowing HIIT workout

Hi Guys, I hope you had a great weekend.  It was raining and windy on Saturday so I met my friend Holly at Orange Theory for an indoor workout instead of our weekend run.  By the way Holly is a beast on the rowing machine!!! 

I love going to Orange Theory Classes.  If you are not familiar with Orange Theory it is a high intensity  heart rate based workout.  The workouts are 6o minutes long and designed to keep you in a specific target heart rate zone to spike your metabolism and keep your energy burning after the workout.   I am always challenged at these workouts, I leave feeling awesome and super sweaty.  However, not everyone has an OT studio near them or has the ability to take one of these classes.  I cannot attend every day so I put together a few workouts to do on my own when I hit the gym.  Here is an Orange Theory inspired treadmill, rowing and strength workout for you to try.  

Oragne Theory Inspried Workout

Warm Up

Jog or Row at an easy pace for 3-5 minutes

Treadmill Speed Section

  • Jog 1 Minute:  Comfortable Pace
  • Run 3 Minutes:  Hard Pace (you should have trouble talking)
  • Recover 1 Minute:  Walk or Jog
  • Run 2 Minutes:  Difficult Pace (faster than your previous hard pace)
  • Recover 1 Minute:  Walk or Jog
  • Sprint 1 Minute

Strength

  • Row 500 Meters
  • 10 Squat Jumps
  • 10 Deadlifts
  • 10 Bent Over Rows
  • 20 Bicycle Crunches

Repeat 3x

Incline Treadmill Section

  • Jog 1 Minute:  Comfortable Pace
  • Increase incline to 2% and run 2 minutes at a hard pace
  • Recover 1 Minute:  Comfortable Pace
  • Increase Incline to 3% and run 2 minutes at a hard pace
  • Recover 45 seconds:  Comfortable Pace
  • Increase Incline to 4% and run 90 seconds at a hard pace
  • Recover Walk or Jog 1 Minute

Strength

  • Row 750 Meters
  • 10 Burpees
  • 10 Squats
  • 10 Bicep Curls
  • 20 Full Sit Ups or Regular Crunches

Repeat 3x

Row 1000 Meters

  • Row 1 Minute (comfortable pace)
  • Row 1 Minute (hard pace)

Repeat until you reach 1000 Meters

Cool Down and Stretch

Let me know if you give this workout a try and what you think!  I would love to hear how it went.  Have a great Monday. 

Alicia

Food Friday!!!!

Fri Yay

I have the day off from school and I really need it!  I am going to hit an Orange Theory class, get a massage, and do a little retail therapy.  I really need to find a new pair of running shoes.  

I am also going to go to the grocery store for my meal prep Sunday!  One of my friends wanted me to post what my meals look like for a day.  I really enjoy looking at other people’s meals so I thought why not post a day of my meals.  Just to warn you, they are not super glamorous, but I am just being real with you all.  

Meals For A Day

Breakfast

  • 2 Pumpkin Spice Oatmeal Cups topped with 1 teaspoon almond butterpumpkin baked oats
  • 1 cup of coffee with 1 tablespoon half and half
  • 1 cup of green tea (at work)

 

 

Morning Snack

Vanilla Almond Coconut Smoothie

 Vanilla Shakeology, 1/2 frozen banana, 1 tablespoon of almond butter, 80z coconut water, and ice.  Blend and enjoy! 

This usually holds me over until about 12:30

Lunch

  • Steamed Broccoli (½ cup)
  • Baby Carrots (1 serving)
  • 1 Small Heirloom Tomato (I accidentally microwaved it with my veggies, but it was still good)
  • 1 Chicken Apple Sausage Sliced (I like Aidell’s brand)

I pretty much mixed this all together and ate it.  It’s a random lunch that I threw together at the last minute this morning.  It was pretty tasty.

Afternoon Snack

  • 1 Small Apple
  • I was still a bit hungry, so I threw together 1 handful of homemade trail mix (chex, raisins, raw almonds)

Dinner

  • Mexican Lasagna (topped with mashed avocado)

http://www.fannetasticfood.com/2012/06/13/mexican-lasagna-recipe/http://www.fannetasticfood.com/2012/06/13/mexican-lasagna-recipe/

I saw this recipe on a blog that I follow and had to try it.  Check out the recipe.  It’s super yummy and super healthy.  Even the kids loved it.  

After Dinner Treat

  • 1 small square of dark chocolate (Trader Toes pound plus 72%).  If you have not tried this chocolate, you have to NOW!!!!!  

That’s all for the day! 

I am pretty basic when it comes to my meals.  I tend to stick to the same things which can get boring.  I always have a morning smoothie!  I workout early in the morning at 5:15am so I am always starving after.  I like to have my breakfast and then my smoothie later.  

Sometimes I will have a pre-workout snack like my no bake energy balls or half of a banana depending on the day and the type of workout.  Usually I just drink water and black coffee pre-workout unless my body tells me it needs more fuel.

I am planning to hit the grocery store this weekend and stock up for my 21 day Lean for Halloween Challenge.  Here is a glimpse of the recipes on my radar for next week.  

Recipes For Next Week’s Meals (so far)

Dinner and Lunch Leftovers

Black Bean and Quinoa Chili

http://fitfoodiefinds.com/2013/09/black-bean-quinoa-chili/

Healthy Chicken Pot Pie (my girls picked this one)

https://www.beachbody.com/beachbodyblog/nutrition/chicken-pot-pie-recipe

Snacks

Mint Chocolate Chip Protein Bars

http://thebigmansworld.com/2015/02/22/chewy-mint-chocolate-chip-protein-bars/

Oatmeal Raisin Smoothie

https://www.beachbody.com/beachbodyblog/recipes/smoothie-recipes/oatmeal-raisin-cookie-shakeology-recipe

If you are joining me in the 21 day challenge don’t forget to do all your prep tasks and hit the grocery store this weekend.  

Have a great weekend!