livingthewrightway

Living my life the right way!

New and Improved Site

Come subscribe to my new and improved site at http://www.4livingthewrightway.com.  There you will find awesome workouts, recipes and healthy living tips!

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Living the wright way has moved!

My blog has moved.   I have it up and running now.  With a new design and awesome layout too.  Check it out and sign up to follow my new blog.  Have a great Sunday and Mother’s Day!!!!

http://4livingthewrightway.com/

See you there!!!!!

 

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My blog is moving!!!!

So I finally bought my very own domain name for my blog.  I am super excited to share my passion for fitness, healthy food, family and faith.  So book mark my new web address and join me on my new site.

http://4livingthewrightway.com/

Coming May 1st the planks and tanks (not Army tanks, tank tops) challenge!  I will be posting the 30 day plan on my new site.  I hope you guys join in on the fun!!!!!

LivingWright_Horiz-color

 

 

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Orange Theory Inspired Workout

Hi Guys, for the past few months I have been trying to change-up my workouts especially my running.  Sometimes I get in a rut and need to switch things up a bit.  So for the past few months my hubby and I have been going to Orangetheory Fitness.  It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out.  If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout.  Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping.  It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you.  As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.

 

Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home.  This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class.  I hope you enjoy the workout.  It’s a good one!

The Warm Up (repeat as many times as you can for 5 minutes)

  • Body Weight Squats
  • Push Ups
  • Full Sit Ups
  • Jumping Jacks

Strength Training Section (15 Minutes)  Focus on using a lighter weight for more reps.

  • Squats
  • Bicep Curls
  • 1 Push Ups with Alternating Reaches (Bird Dog)

Treadmill Workout (15 Minutes)

  • Jog 2 Minutes at a comfortable pace
  • Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
  • Jog 1 Minute to recover
  • Run 2.5 Minutes at a harder pace
  • Jog 1 Minute to recover
  • Run 3 Minutes at a harder pace
  • Jog 30 Seconds to recover
  • Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
  • Recover 2 Minutes at a Jog or Fast Walk

Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time).  You will need a weight for this section.  Keep it near your machine.

Do as many rounds as you can for 15 minutes.

  • Row 400 Meters
  • Sumo Squat (hold weight between your legs, wide stance)
  • Deadlift
  • Row 600 Meters
  • Sumo Squat
  • Deadlift
  • Row 800 Meters
  • Sumo Squat
  • Deadlift
  • Row 1000 Meters

Cool Down and Stretch

OT Workout

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Do Not Be Afraid

Good morning!  I am getting ready to meet up with some friends for my Sunday run.  This weekend was a cold and rainy weekend.  Last night the hubby and I cuddled up with a bit of popcorn, wine and a movie.  This ,is a bit of a side note but I love popcorn!  I could eat a giant bowl all by myself.  My favorite way to enjoy it is when my hubby makes it the old fashioned way using a giant pot on the stove with coconut oil.  I sprinkle it with sea salt and it is sooooo good!

Many of you may not know that I was diagnosed with epilepsy about 8 years ago.  This has been a real journey for me.  I am planning to share bits of my story on this blog hoping that it helps with my healing process and inspires other people as well.  I suffer from catamenial epilepsy which is when your seizures happen around your menstrual cycle.  This form of epilepsy is unique and for me difficult to understand.  Sharing my story and my condition has been very hard.  Some of my close friends do not even know I have it.  I have been thinking long and hard about sharing my story and the thing that stands out in my mind is fear.  I have decided it is time to get over this fear!  In the Bible the phrase “do not be afraid”  is written 365 times.  I need to remind myself that I need to live my life every day without fear and know that God has a plan for me and I need to trust it.  Have an amazing Sunday!  I am off for my run with friends, which basically is my therapy session.

 

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Chocolate Brownie Energy Ball Recipe (Raw, Gluten Free, Dairy Free, and Grain Free)

Happy Friday and Happy Earth Day!  My youngest daughter’s Birthday is today!  You may recall that my older daughter had a Birthday last week too.  So it’s been a bit crazy around here and we have had a lot of sweets showing up in the form of cupcakes and cake.  So I whipped up a batch of my healthy brownie bites today to curb that sweet tooth and avoid devouring too many cupcakes later at her party!

I have been experimenting with a lot of healthy brownie alternatives lately. Can you tell I have been craving brownies? I am a big fan of Larabars for my pre-workout energy, but they can be pretty spendy depending on where you buy them. So I started making my own which is much more budget friendly. They are super easy and quick to make and you can keep them in your fridge for a quick pick me up before your workout. My friend Wendy gave me a recipe for a brownie bite, so I made a few tweaks and came up with this recipe. Give these a try and let me know what you think!Brownie Energy BItes

Chocolate Brownie Energy Ball Recipe

(Raw, Gluten Free, Dairy Free, and Grain Free)  Makes 16 Balls (1 tbs size)

1 1/2 Cups Walnuts or Almonds (I used raw almonds)

Pinch of salt

1 cup pitted dates

1 tsp vanilla

1/3 cup unsweetened cocoa powder

2 Scoops Protein Powder (optional)

*Other optional add-ins: Maca Powder, Chia Seeds, Ground Flax or Coconut

In a food processor pulse the nuts and the salt until finely ground. Add the dates, vanilla, cocoa powder and protein powder and blend or pulse. The mixture may be a bit dry at this point so you may have to add water slowly until the mixture becomes sticky. I added almost a ¼ cup of water, but I also added the protein powder. Scoop the mixture into about a tablespoon size ball (I like a to use a small ice cream scoop) and roll them. Store them in an airtight container in the refrigerator for up to 1 week (they don’t last that long at my house). You now have a quick easy pre-workout snack or a little after dinner dessert treat!

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Total Body Insane Bootcamp Workout

Wow!  My legs hurt today.  Tuesday was a fun and challenging workout.  For the month of April I have been really trying to emphasize core and total body in my classes that I teach two times a week.  This workout combines high intensity interval training, total body strength training, and core conditioning.  You can do this workout at the gym or at home.

Materials you will need for the workout:  Weights (dumbbells), Mat Towel, Water

Workout:  Complete each set of exercises 3 times.  1st set 45 seconds, 2nd set 30 seconds, final set 20 seconds.   Always finish your workout with your favorite cool down moves and some stretches.  I like to incorporate some yoga stretches like the pigeon, downward facing dog and cobra.

Bootcamp

 

 

 

 

 

 

 

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Healthy Brownie Bites Vegan and Gluten Free

Happy Monday!  It’s been a Birthday frenzy at my house.  Both my daughters have Birthday’s in April and while I love cake, especially frosting, I cannot eat cake for every party we have.  I did indulge a bit in this beautiful cake my mom made for my daughter Chloe, but I paid the price later.  I am pretty sensitive to dairy and this cake had a whipped cream frosting, which was very yummy!  I cannot eat a lot of dairy or I pay the price.  So I searched the internet and found a few recipes and made a few tweeks and came up with a super yummy brownie bite recipe.  These brownie bites feature 4 simple ingredients and are quick and easy to prepare.  I will say that if you are used to eating the “real deal” brownie bites, this is not going to taste the same.  Depending on the protein powder you use it will change the taste and texture.  One of my daughters ate 3 of them, the other did not like them at all.  I really enjoyed them, but I don’t usually eat a lot of super sweet foods.  My hubby plans to top them with a bit of peanut butter or real whipped cream!  So next time you have a party or an event and need to bring a dessert give these brownies a try. Or just make a batch when you have a major chocolate craving!

Healthy Brownie Bite Recipe (Vegan and Gluten Free)

Makes 15 Brownie Bites (I used a mini muffin tin)

3 Ripe Bananas

½ Cup Nut Butter (I used almond butter)

4 Scoops Orgain Protein Powder (2 Servings)

4 Tablespoons Cocoa Powder

Optional:  Stevia to taste

Preheat oven to 350 degrees.  Spray a muffin tin or 9×13 pan with non-stick coconut oil spray.  In a food processor or mixer blend bananas, nut butter, protein powder and cocoa powder until smooth and fully incorporated.  Scoop the mixture into your pan and bake for 20 minutes or until a toothpick comes out clean.  Let cool and enjoy!

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Tank Top Arm Strength and Run Workout

This morning my friend Rachel and I changed our run up a bit.  We usually just meet and go for a longer run or do hill repeats.  We wanted to incorporate and arm workout while still getting a few miles in.  This was a great workout.  I will definitely be feeling my arms tomorrow.

Start off with a 1 mile warm up run.  Then complete the strength exercises using heavy weights.  Weights should be heavy and you should have a hard time getting in all of the reps.  You may need to go to a lower weight to finish.  First set complete 12 reps, second set 10 reps and final set 8 reps.  Between each set do the running workout.

Tank Top Arms

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Pre-Run Warm Up

Hi Everyone!  I got the opportunity on Saturday to do the pre-race warm ups for the  Cause and Event Race series.  There are three runs.  A kid’s fun run and a 5k run and 10k.  So here is my question for the runners out there.  Do you have a pre-race warm up routine?  If not, you should.  I am just as guilty as the next person, sometimes I get caught up in the excitement of the race that I forget to do my pre-race warm up ritual.  I can totally tell a difference when I do it.  There are so many benefits to warming up, but here are just  a few that I find very beneficial.  First, it will lead to a successful race.  I have proof of this in some of my race times and how I feel.  It can prepare your body both physically and mentally.  For me, it just makes me feel better during my run because I don’t feel so stiff and tense.  Your pre-race warm up doesn’t have to be long.  It can be a short jog, a few strides, or you can do a warm up like I did for the run.  One suggestion I have is not do static  stretching before your race.  Save this for after the race when you really need it

One more tip, show up to the race early so you have time to warm up!  Sometimes I am running to the start line pinning on me bib number.  NOT GOOD!

Complete the following exercises for 8-10 reps or 30 seconds each before moving on to the next.  Your warm up should be approximately 3-5 minutes.

  • Arm Circles
  • Jog in Place
  • High Knees
  • Hi Skips In Place
  • Butt Kickers
  • Grapevine/Karaoke (if you have room)
  • Gate Swing or Squat In and Out
  • Side Lunges (be sure to do each side)
  • Lunges:  Pulse each leg
  • Side Stretches
  • Reach Down Toe Touches
  • Frankenstein/Toy Soldier
  • Leg Swings (both legs)

This may seem like a lot but it goes by pretty fast.  Feel free to shorten it or take out a few exercises if you need to .

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