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!!!!!

 

Burn Til Bird Fitness Challenge

21 day challengeHi Guys, I hope you are having a great week and are excited for the Holiday season.  I love the holidays!  Some of my favorite memories happen during the holiday season.  One thing I don’t like is the extra holiday pounds I tend to gain.  I want to go into December feeling great.  If you want to join me on this challenge contact me and tell me you want in.  The challenge will start on November 1st. 

 

This free challenge will be focusing on continuing the momentum from the 21 day lean for Halloween challenge plus you will have the opportunity to do a 3 day refresh with me if you would like.  We will dial in our fitness, nutrition and overall health.  I hope you join me!  Feel free to invite any friends or family who need this challenge going into the holidays! 

Lean For Halloween 21 Day Challenge

I did a fitness challenge and here is what happened!

Being a fitness instructor is so much fun.  I love it.  I have been doing it since I was inspired by my step aerobics instructor in college.  I will probably be teaching fitness classes when I am 80 or at least I hope so.  Teaching fitness is my passion because I love helping others reach their goals. However, by focusing on helping others sometimes I forget about challenging myself.  So when Anna Renderer, host of popsugar fitness, inspired me to join her in her 22 minute hard corps challenge I was immediately ready!  I have been feeling like I need a bit of a change in not only my workouts but my eating as well.  The challenge was for 4 weeks and it came at a time I really needed a boost.  Here is what I loved about this challenge.  

Accountability

It keeps me accountable for my exercise, my food choices and for drinking my water!  

Pushed Me

It has also helped me push a little harder during my workouts.  I had a lot of inspiring women and men in the community inspiring me to work to my full potential.  

Shakeology

I was very skeptical about this product, but I have to tell you it really works for me.  I replaced all of my snacks with this shake during the challenge and I found that I was not ravenous by lunch or dinner, my stomach was not bloated like other whey protein does to me, felt more energy, and it was an all in one shake.  I didn’t need to add in my normal green vibrance, probiotics etc.  It is more expensive but not really when you add the price of all the other supplements I purchase.  I convinced my husband he has to try it!

Getting beyond the physical appearance and a number on the scale!

I really enjoyed the motivating and inspirational stories from others in the community and the encouragement from Anna Renderer my coach.  It helped me not focus on the extra pounds I gained over the summer.  When I took my focus away from the scale, the scale actually returned to my previous weight in 3 short weeks. This reinforced where my focus should really be!  

Since my passion is helping people with fitness goals I am inviting you to join my next challenge.  

21 day challenge

Are stuck in a rut?  Do you need to get out of your comfort zone?    This challenge will focus on fitness, nutrition, and SUPPORT!!!!!  We will combine all elements and practice them consistently for 21 days.  Are you in?  If so email me at 4livingthewrightway@gmail.com and I will send you all the details to join me.  I am so pumped for you to do this with me.