Spring It On!!!! May health and Fitness Challenge

As many of you may know I am a Beachbody coach.  I fell in love with the workouts a long time ago when P90x first came out and I am totally in love with Chalene Johnson.  I used to teach turbo kick way back in the day!  I was hesitant to try Shakeology and I bit the bullet and tried it.  I fell in love with that too!  It has made such a difference in my energy level, digestion and totally helps control my cravings!!!! You can read my full review here

I am gearing up to coach another challenge group starting in May and Beachbody has an amazing deal right now! 

There is new promotion going on right now that is too good to pass up. The On Demand Challenge pack is on SALE!!!!!   They dropped the price by $40.  If you aren’t familiar with Beachbody’s unlimited On Demand Program here are the details:

  • You get 12 months of unlimited streaming of all the workout programs (21 Day Fix, Insanity, P90x, Country Heat and a ton more).  
  • 30 Day Supply of Shakeology.  If you have been waiting to try it now is the time.  I am in LOVE with Shakeology and they have 2 new vegan flavors.  Cafe Latte and Vanilla.  I cannot wait to try them.  
  • Meal Planning and Prep
  • Personal coaching from  yours truly!  
  • Access to my online challenge group where you will get motivation, tips, workouts and tons of support from others.  Comment below if you want in my May Challenge Group or are interested in this amazing deal!  
  • Even better if you don’t love Shakeology you can get your money fully refunded even if the bag is empty!!!! 

This offer is only available for a short amount of time so don’t wait!  Let’s SPRING IT ON!!!!!  Who’s in????? 

Email me at 4livingthewrightway@gmail.com for more details! 

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. 

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”

Cruise Recap:  Food, Fitness and Fun!

Cruise Tips Hi guys, I hope you all had an awesome Spring Break.  I am so lucky as a teacher I get a week off for Spring Break.  This year we decided to take a cruise.  The hubby and I had only been on one cruise before about 15 years ago, so I was ready for the adventure. A lot of people have been asking how it was and if we would go again, so I thought I would share a little post vacay recap and some helpful tips if you think you may want to plan a cruise.   

We chose Royal Caribbean’s Harmony of the Sea.  It is a new ship that has only been cruising for about a year.  The ship is HUGE!  I cannot even begin to describe it.  It had water slides, regular slides, zip lines, a rock wall, pools, bars, ice skating and so much more!  We didn’t even have time to do everything.  

Plan Ahead

My first tip is to plan in advance.  We booked our cruise about a year in advance.  This gave us plenty of time to save money for our excursions and to plan the activities we wanted to do.  Plus this ship books up fast.  We also had time to research each port and plan our excursions.  One suggestions I would make is to explore the ship more on the first day.  We jam packed our first day and I think we should have explored more.  Also if you have an opportunity to talk to people as they are getting off the ship do it.  While we were waiting to board I talked to a few ladies who were coming off the ship and they gave me a lot of good suggestions and tips.  Also make your show reservations early because they do book up pretty fast.  

What To Wear

Formal Night

I totally over packed like I always do!  I like to have a lot of options for what to wear.  On this cruise we had 2 formal nights and the rest were casual.  It was fun to get dressed up and fancy for the formal nights.  Most people were dressed in something you would wear for a wedding, but I did see some people in elegant evening gowns and tuxedos.  I stuck to simple dresses.  The one thing that was hard was dressing my girls for these formal nights.  We don’t have a lot of formal events we go  to and my older daughter hates wearing dresses so that was difficult.  For the formal nights she chose to wear a simple black dress and changed up her jewelry and shoes each night.  No one ever questioned what we were wearing in the dining room on any night.  For the rest of the cruise we were in our bathing suits, shorts and tank tops, sun dresses and cover ups.  I did pack workout clothing for each day and I ended up running out of shorts to wear.  I also packed a small amount of laundry detergent so I ended up hand washing my shorts in the sink.  

Silk Dining Room
Jogging Track

Workouts
Yes you can workout on a cruise!  I worked out probably 5 out of the 7 days, plus before we left we made a pact that we would never take the elevator.  We climbed a lot of stairs.  We only took the elevator 2-3 times.  On average we walked about 6-9 miles a day between walking the ship and taking the stairs.  As for workouts I pretty much did simple quick workouts because I didn’t want to spend all morning in the gym.  Our ship had a running track and some classes.  Most of the classes like the spinning, yoga and TRX you had to pay extra and I didn’t want to pay.  Most of my workouts were about 30-40 minutes.  Here is a glimpse of what I  did:

  • Day 1:  Off
  • Day 2:  2.5 Mile Run Intervals (around the outdoor track) and weights
  • Day 3:  2 Mile Run with Body Weight Strength Training (on the track)
  • Day 4:  Bike 15 Minutes and I took an Ab Class
  • Day 5:  Run 2 Miles and I took a Stretch Class
  • Day 6:  Off
  • Day  7:  Run 3 Miles and Upper Body Weights

The gym was pretty nice and not super packed, but I was up really early like usual.  It was well equipped and I really liked the jogging track.  You got to see the sunrise as you jogged if you timed it just right.  The only complaint I had about the gym was that it smelled like cigarette smoke.  It was right above the casino and boy could you smell it.  That was not the greatest.  

Food

I realize that a lot of people go on cruises for the food.  I would say that I am not that type of a person. I don’t really care about eating a ton of food and drinking a lot of alcohol.  We opted to not purchase a drink package  and brought our own wine on the ship.  You could  bring 2 bottles per stateroom.  We took our wine to dinner with us on the formal nights.  The food in the dining room was excellent.  There were plenty of options and they did have vegetarian, gluten free and lactose free  selections available.  I really enjoyed the dining room.  There were a lot of other places to grab quick bites to eat like pizza places, sandwich shops and snack bars.  For the most part we ate our lunches and breakfast at the Solarium Bistro  which was always less crowded and had a lot of healthy options.  The main buffet had a lot of options but I really did not like it.  It was super crowded and to me it seemed like a food frenzy.  Not only were the plates heaped with food but a lot of it was left behind.   The first time we went to the buffet I had to tell my daughters to take one serving because you could always go back for more.  It is very easy to overeat at a buffet.  We only went there twice and it was not my favorite place.  I did my best to eat healthy during the day and at dinner enjoyed wine, appetizers and dessert.  

Tips:  

Here are a few bonus tips that I feel were helpful and some things I would do differently as well.  

  • Book your excursion with the cruise line.  They did a great job of getting us on and off the ship in a timely manner and all of our excursions were amazing.  We especially loved the Jamaica River Float and Zip Line excursion with Chukka.  The people were amazing!
  • Pack a cheap floating mat, I wished I had one on our beach day in Haiti.  They charged $18 to rent one.  No thanks!
  • Pack clothespins to hang up all your wet clothes in the bathroom because there are not a lot of towel racks and they can help hang up clothes too.  
  • Pack a water bottle.  I filled my water bottle on the ship most of the time and did not have to purchase water.  I only had to buy bottled water 2-3 times mostly off the ship.
  • Pack a highlighter.  If you are a planner like me you will need this.  They give you a ship itinerary for each day and I liked to highlight the activities I wanted to do.  
  • Pack small bills.  I had to change out my money a few times and this took some time so I would pack 5’s and 1’s.
  • Pack your own wine to save money.  Our ship allowed us to pack it and did not even charge a corkage fee.  We also bought another bottle of wine on the last cruising day when it was 60% off.  
  • Pack bug spray.  Our cruise line notified us that we would be traveling in areas with the Zika virus so we brought bug spray.  In Jamaica we got a ton of bug bites even with the bug spray.  
  • You won’t need a power strip.  We had plenty of plug ins and we didn’t even use the power strip we brought.
  • We packed walkie talkies but did not even use them.  
  • Pack sticky notes to leave notes for your family, stateroom attendant or reminders to yourself.  
  • I thought I wanted a balcony in our room, but it was pretty spendy so we opted not to get one.  I am glad.  We were rarely in our room.  We maybe spent 2 hours of the 7 days in our room besides sleeping and getting ready.  
  • The kids area was great.  My younger daughter loved it.  My older daughter didn’t really love the teen area.  There were a lot of teen activities but they were not very well planned out.  She missed the meet and greet night so that was tough.  Be sure your teen hits the meet and greet I am sure it will help  them meet new people.  
  • There were not a lot of dairy free options at the buffet or coffee places.  I even asked and they said no at the coffee shop.  This was a bit annoying.  At the buffet the waitress said they could get me some soy milk.  
  • If you can use the spa do it.  I purchased a simple thermal suite package where I could use the infrared sauna and the steam room as well as relax on a hot stone loungers.  Plus I had access to the locker room and showers.  I pretty much used it every day and it helped to shower in there rather than my room.  I felt it was worth it.
  • Take the stairs everywhere!  Not only will you rack up some miles and get a good leg workout but you will also save a lot of time.  The elevators were packed!

Have an awesome week.  If you have any tips you would like to share please leave them in the comments.  It’s nice to gather tips from all you fellow cruisers out there. 

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! 

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.
Write a review
Print
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!

Train Your Brain

Something I have been thinking about lately is brain health.  A week ago a friend of mine suffered from multiple seizures in one week.  This was very scary for her.  I reached out to her to help in anyway I could.  Having suffered from seizures myself, I was hoping to help her find someone to talk to about this.  While we were talking I started giving her tips to help with not only her physical health and fitness but also her brain health.  I am by no means an expert or a doctor but these are just tips that I try to focus on for my own personal brain health.  Lately I have not been as good as I could be, so I am going to focus more on not only my physical fitness but my brain health as well.  

Research from the Alzheimers Associations has suggested that combining good nutrition with mental, social and physical activities may have a greater benefit in maintaining or improving brain health than any single activity.

Read A Book

I love audiobooks and podcasts while I drive to work, but I have been focusing on actually reading a new book.  Try picking a topic you are not familiar with or a style of book you usually do not read.

Learn Something New

Our family set goals for 2017 and one of my goals was to learn something new.  This summer I plan to learn how to play golf!  Try learning a new language, instrument or sport.  

Drive A New Route

I am guilty of driving the same way to work each day.  So lately, I have tried alternative routes.  Last week I drove a new route to work and stumbled across a new juice company and later that week ended up having a green juice there with my best friend.  

Play A Game

Try a crossword puzzle or Sudoku, this can really help you stimulate your brain.  There are a lot of free brain games online too.  This week I plan to work on a puzzle.  

Eat Brain Boosting Foods

Incorporate brain boosting foods like avocado, blueberries, oily fish, coconut oil, leafy greens, nuts and eggs into your daily meal plan.  

Be Social

I am not talking online either!  Get off social media and actually go out with friends and enjoy a great conversation.   According to the Alzheimer’s Association, “people who engage in regular social activities may maintain better brain health”.  I know when I go for a run with my girls we talk  the entire time and it leaves me feeling great.  

Sleep

Work on your sleep hygiene.  Try to get at least 7 or more hours of sleep each night.  Adequate sleep is essential for health, as it helps you solidify memories and learn new skills while allowing your muscles to grow and your fat to burn. In addition, sleeping maintains the circadian rhythms that govern your immune system and metabolism.

Practice Mindfulness and Yoga

Taking a yoga class or having a daily meditation practice can help with focus.

Practice Self Care

Start finding ways to reduce stress (like meditation or journaling). Practice deep breathing techniques  to help deliver oxygen to your brain and help you relax.  

I hope you find these tips helpful and can incorporate some of them into your weekly fitness goals and plan.  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!