10 Tips for Mainting Your Weight During The Holidays

Hey guys with the holiday season upon us we will be surrounded by super rich foods, sugary treats, and cocktails galore.  The average person gains about 1-5 pounds between Halloween and New Year’s Eve.  I thought I would share a few tips to help you maintain and not gain through the holidays.  Don’t worry you can still enjoy your favorite treats (in moderation)! 

Maintaining Weight

  1.  Be sure to eat a healthy snack and drink some water before heading out to your holiday party.  You will be less likely to be starving when you arrive and over indulge.
  2. Bring a healthy dish to the holiday gathering or family party that way you will have something healthy and delicious to enjoy.   
  3. Eat your regular meals prior to your big dinner (like Thanksgiving) maybe just have a smaller portion.  
  4. Find something to focus on after finishing your meal.  Avoid chatting around the table where the food is so you are not tempted to eat more. 
  5. Eat mindfully!  Concentrate on your meal while you are eating it.  Focus on chewing your food well.  Enjoy the different tastes, textures and smell of the foods you are enjoying.  Don’t eat too fast.  
  6. Use a smaller plate and be sure to fill it with 1/2 non-starchy veggies, 1/4 lean protein, and 1/4 with whole grains or starchy veggies.  
  7. Limit alcoholic beverages, especially those sugary or fat laden cocktails (nix the nog).  
  8. Enjoy your favorite treats in moderation.  Don’t go overboard.  
  9. Don’t forget to exercise!  Physical activity throughout the holidays can help you manage your weight but also your stress levels.  
  10. Don’t beat yourself up if you overindulge or have one too many cocktails.  Get rid of those negative thoughts and give yourself permission, but remember to get back on track the next day.  

The holidays don’t have to mean weight gain.  If you focus on balance, healthy foods and physical activity you can stay healthy and on track during the season.  

Orange Theory Inspired Ladder Workout

I hope everyone had a great weekend.  With basketball season for my daughters starting up my Saturdays are about to get a little crazy.  Hopefully I can get out for a run if all the rain lets up. If not I plan to do this awesome Orange Theory Workout in my home gym.  Sometimes I like to just workout on my own schedule and not be restricted to a specific time so it is nice to have a home gym.  I do prefer to go to classes but since I wake up so early on the weekend the classes are always later.  If you can’t make it to the gym or Orange Theory you have to try this workout I created inspired by a workout at OT last week.  It is a killer.  I burned 600+ calories in this super sweaty session.  

Workout Details

The workout is broken down into 3 sections a running section, a rowing section and a strength section.  You will complete each section for 5, 4, 3, 2, minutes in length.  Don’t forget to warm up and cool down or foam roll.  If you don’t have access to a rowing machine you can always add in cycling, the elliptical or skip that section.  If you need the pace guide for the treadmill check it at the bottom of this post.  Enjoy!  

Orange Theory Workout

Don’t forget about the Planksgiving Challenge!  I hope you guys have a great week.  

 

Give Planks! November Plank Challenge

I hope you all had a great week and a happy Halloween.  I can’t believe it is November already.  November means my annual Planksgiving Challenge starts!  I am a little late posting this but here are the details.  For the first 10 days you will perform each exercise for 30 seconds.  For the next 10 days 45 seconds and the final 10 days 1 minute.  Depending on your fitness level you may want to increase or decrease your time.  Be sure to challenge yourself.  Remember CHALLENGE BECOMES CHANGE!

A few notes on proper form.  I see a lot of people in my classes who do not have the proper form when doing plank and other exercises.

Here are a few tips for great form when doing planks:

  1. Keep your body in one straight line.  Your body should be aligned straight with your ears, shoulders, hips, knees, and ankles all in the same plane of your body.  
  2. Tighten your midsection.  Imagine a wet towel and you are wringing out water.  
  3. Don’t let your hips sag and your butt lift up into the air.  Keep your glutes tight.
  4. Make sure your elbows are positioned directly under your shoulders, look down at the floor, and keep your fingers spread wide.  
  5. If you cannot perform planks or push ups with proper form for the amount of time suggested feel free to modify by coming to your knees if needed or doing wall push ups.  

There are several videos out there on youtube if you still need to work on that perfect form.  

   Planksgiving Printable

Don’t forget to check out my Facebook page for support and lot’s of fun ideas.  Have a great weekend!  

 

Halloween HIIT Workout

Hi everyone, I hope you guys are having a great week.  I am super excited for Halloween.  We have a yearly tradition of dressing up as a family and heading over to my friend Holly’s place for a screaming good time. She always goes all out for Halloween and that makes it such a great party.  

I decided to put together a fun workout you can do at home before heading out to that party or trick or treating with the kiddos.  This can be done anywhere and all you need is your pumpkin!  So fun.  You can even get the kiddos involved if you want as well.  Check out the video of my daughter and I doing it for ideas on each exercise.  

Halloween HIIT Workout

Be sure to check back for the PLANKSGIVING November challenge again.  
I hope you guys have a great Halloween and a great week.

 

Trick and Treat Yo-Self on Halloween

Healthy Halloween TipsIt’s almost Halloween!!!!  I love Halloween.  The theater teacher in me loves to dress up in costumes and put on crazy makeup.  I am excited to head out and do some trick or treating and hang out with friends this weekend celebrating.  It is easy to get off track though during the holiday season, especially Halloween with all the tempting treats.  I put together a few tips for you on how to stay on track on Halloween as well as some of my favorite workouts to do before you head out for fun. 

How to stay on track on Halloween

#1  Don’t skip meals before you head out trick or treating.  This will cause you to reach into your child’s candy bag and eat way too many snickers!  Eat a healthy meal before going out trick or treating or to a Halloween Party.  Don’t forget to drink your water.  It will help fill you up and it is great for your body! 

#2 Stay active on Halloween.  Try this fun Halloween workout, take a class or if you want a challenge try my dirty 30 workout! Instead of driving the kids around the neighborhood walk with them.  Be sure to get your workout in early so you are not tempted to skip it.  Fun fact a mini pack of M&M’s takes 9 minutes of burpees to burn off—-wowzers!

#3  Allow yourself to enjoy one of your favorite holiday treats.  For me, I love candy corn with peanuts and pretzels.  I only eat it one time per year and I am going to enjoy a few handfuls of it, but not the entire bowl.  

#4  Does the idea of having all the kids leftover candy tempt you too much?  Hide it in the freezer or better yet donate it to the troops or sell it at your local dental office (if your kids will let you).  Last year we let our kiddos keep a few of their favorites and took the rest with us on our mission trip to Guatemala.  I am not much of a candy person but my hubby and the kids will eat it if it is there.  My hubby will find where I hide it and eat it straight out of the freezer too! 

#5  Brush your teeth!  If you brush your teeth before handing out candy to trick or treaters or heading  out to a party you will be less tempted to eat.  This doesn’t necessarily work for everyone (me) but it’s worth a try. Or you could even chew gum or mints!  

Have fun and be safe on Halloween.  What are you guys dressing up as?  Have a great Halloween.  

 

20 Minute Tabata Workout

Hi Guys, sorry I have been MIA from the blog for a bit.  I have been feeling a little burned out on my current workout and eating routine.  I have been experimenting with new workouts and intuitive eating.  I will share more about the eating part in another post.  

My latest workout obsession has been short Tabata Workouts.  Tabata workouts are easy and super effective. You will need to pick a cardio activity such as running,  jumping rope, biking, or cardio exercises and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat 7 more times for a total of 8 sets.   This is a total of 4 minutes.  During your 20 second work efforts make sure you are really pushing yourself as hard as you can. What I am loving about these workouts is that they are quick and easy to do anywhere.  You can even split them up throughout the day. 

Here is an awesome workout I did today.  Feel free to do as many rounds as possible.  

Warm Up:  3 Minutes of jogging, bike, elliptical or dynamic warm up.  

Complete each exercise listed for 20 seconds rest for 10 seconds.  Do each exercise twice through before moving to the next exercise.  

Round 1

  • Body Weight Squats 2x
  • Squat with Calf Raise 2x
  • Squat Kicks 2x
  • Squat Jumps 2x

Round 2

  • Push Ups 2x
  • Mountain Climbers 2x
  • Push Ups 2x
  • Mountain Climbers 2x

Round 3

  • Walk Out Burpee 2x
  • Burpees 2x
  • Burpees with to a Squat 2x
  • Burpees with a Jack 2x

Round 4

  • Jumping Jacks 2x
  • Squat Jacks 2x
  • Cross Jacks 2x
  • Tuck Jumps 2x

Always cool down and stretch following your workout.  

I hope you are having a great week.  

 

 

Easy Pumpkin Spice Protein Muffins

Easy Pumpkin Protein Muffins It’s official I am addicted to pumpkin right now!  Pumpkin pancakes, pumpkin spice latte’s, pumpkin chex mix and these delicious and super simple muffins.  My kids think I am going crazy.  They keep saying “enough of the pumpkin stuff.”  Sorry kids! 

What makes these super easy to make is using the Kodiak Cakes flapjack and waffle mix.  This is my go-to for pancakes and waffles.  It is hands down the best mix. It has protein so it is super filling.  I get mine at Costco since we go through it so much.  They have a variety of different flavors but I usually stick with the regular and add my own spin on it.  

I made these the other day and they did not last long in my house.  You can freeze them and pull one out when needed.  

Give these a try.  They are a healthy after school snack or little treat after dinner!  I get most of my ingredients at Thrive Market.  I love the pumpkin puree they have and the raw nuts.  

Easy Pumpkin Spice Protein Muffins
Yields 12
Easy and Healthy Pumpkin Spice Protein Muffins
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Ingredients
  1. 2 Cups Kodiak Cakes Protein Flapjack and Pancake Mix
  2. 1 Can Pure Pumpkin (15 oz)
  3. 1 Egg
  4. 1 tsp Vanilla Extract
  5. 1 tsp Baking Soda
  6. 1 ¼ tsp Pumpkin pie spice
  7. ¼ cup Pure Maple Syrup
  8. ¼ cup Coconut Oil, melted
  9. ½ cup Raisins or Chocolate Chips
  10. Optional Raw Pumpkin Seeds (for topping)
Instructions
  1. 1. Mix all dry ingredients into a large bowl until well combined.
  2. 2. In a separate bowl combine pumpkin, egg, maple syrup until mixed well. Slowly stir in the melted coconut oil.
  3. 3. Combine the wet ingredients slowly into the dry ingredients.
  4. 4. Fold in the raisins or chocolate chips.
  5. 5. Spoon batter into lined or sprayed muffin tins. Top with raw pumpkin seeds (optional).
  6. 6. Bake for 20-25 minutes until done. Check for doneness when a toothpick inserted comes out clean.
  7. 7. Store in an airtight container or freeze.
Notes
  1. You can use honey or another liquid sweetener of choice. You could also try liquid stevia as part of the sweetener for a lower sugar option. I spray my muffin tins with a coconut oil spray.
  2. I used raisins for this batch but semi sweet mini chocolate chips is delicious as well.
http://4livingthewrightway.com/

*This post is not sponsored I just love these thing so I have to share! 

 

Friday Faves: All Things Pumpkin Spice

 Friday is here!  Fall is here!  The pumpkin spice latte is back!  Fall is one of my favorite seasons and I love that pumpkin makes a reappearance into my meals.  I do love a pumpkin spice latte once or twice during the season, however I recommend that you ask for half the flavoring to cut down on the sugar content.  Go ahead try it!  It tastes just as good.  

Now on to my Friday Faves!  This edition focuses on all my current pumpkin obsessions.  I thought I would share them all with you.  

RX Bar Pumpkin Spice Flavor

RXBARYou guys know I love RX bars and this one is a special seasonal edition.  It is so good!  This bar has 4 ingredients and still has 12 G of protein.  I love it!

 

Pumpkin Spice Mini Wheat’s

I don’t typically eat a lot of cereal but I do have a little obsession with frosted mini wheat’s.  I really like the original version a lot, but this one is super tasty as well.  The great thing about this cereal is that it is a great source of Iron.  I usually have a handful of these on the way to the gym or throw them together with some nuts and dried cranberries as a trail mix snack.  

Pumpkin Spiced Overnight Protein Oats

This is one of my tried and true recipes.  I love to add pumpkin into my oatmeal or smoothies.  So good!  

Pumpkin Muffins 

These muffins are yummy.  I like to add a bit of mini dark chocolate chips to the batter as well.  You can easily freeze these and take them out for a quick breakfast addition or snack.  If they last that long.  Here is the recipe give them a try.  

Pumpkin Muffins

I have so many other pumpkin things I love, but I thought I would share my top 4 that keep making an appearance.  Give them a try.  

If you want a laugh watch this video.  This couple cracks me up.  

What are your pumpkin favorites for fall?  Let me know in the comments.  Have a great weekend!  

 

 

Run, Row, and Strength Workout (Orange Theory Mash Up)

Hi guys!  This week really flew by.  I am so glad it is the weekend.  I don’t have a lot of plans just watching my youngest daughter play volleyball, shopping for homecoming with my oldest daughter, and a long run with my girls on Sunday.  We have 10 miles so I am prepping for that.  I always look forward to long runs with the girls it gives us time to catch up.   

I thought I would share a workout I threw together and did at the gym last week.  I sort of mashed up one of my Orange theory workouts and one of my strength training workouts.  Give it a try.  It is a good one!  

Orange Theory Workout

 

If you need the OT pace guide you can find it at the bottom of this post.  

If you like this workout check out my other Orange Theory workouts on the blog!   Don’t forget to subscribe for updates and new workouts each week!

Have a great weekend!   

Friday Faves

Happy Friday! As usual, I thought I would share a few of my favorite things I am into right now.

One of my goals this summer was to read a new book (not a teaching, health or self help book).  One of my friends gave me the book Small Great Things by Jodi Picoult.  It was sooooo good.  I could not put it down.  I love all of her books but this one was so good and so relevant to what we are going through in our world.  It had such a great message.  I was angry, happy and sad!  You have to read this book.

Small Great Things BookAnother summer goal was to find new podcasts and listen to them on my walks or when I am doing daily chores.  These are my two favorite podcasts right now:

God Centered Mom and One Extraordinary Marriage.  These two podcasts have been life changing.  There are so many topics covered and I feel they are relevant for moms and married couples.  If you haven’t listened to these try one.  You will be hooked!

Sun Basket Meal Delivery

Have you seen all those meal delivery services out there and wanted to try one?  Well I did!  While I was listening to one of my favorite Podcasts I heard them talking about the meals.  So I decided to give it a try.  With school back in session, both of my daughters in sports and a busy schedule I figured it was the best time to try it. I opted to try the family plan where I receive 2 meals per week.  The meals I chose were paleo and gluten free.  All of the meals have been really good except for one that was just ok.  My girls were not too keen on a few of them.  However, they really liked our most recent meals the Turkey Tacos with cucumber-red pepper salsa and the Korean Beef Skewers with bok choy plum slaw.   I really liked how convenient it was and how we got to try a variety of new flavors and meal options.  It is a little expensive so I won’t be doing it weekly but if I have a really busy week or need a little more variety I will definitely be scheduling a delivery.  This is not a sponsored post but if you would like to try Sun Basket you can get $35.00 off your first order here.    Have you guys tried this?  What do you think?  

I hope you guys have some fun plans this weekend!  Enjoy!