Shoulders

Sorry this is a screen shot off my phone from Instagram acct, which is where I post a lot of things. If you are not already following me there, my IG name is:

@haleya_fit_happens

Here is a great shoulder workout that will get your shoulders on fire!!!  As always, you can choose weights that better fit your fitness level.  You can do this with 5, 8, 10 pound weights or 8, 10, 12 pound weights or you can even do them with 12, 15, 20 pound weights ( maybe one day I will be at that level).  Just make sure it is challenging you.  You should feel a major burn even on your first set of 40 reps.  

ENJOY!!!

Eat More Than You Think You Should

More than likely if you have started a new "diet" "healthy eating" "fitness lifestyle" "eating clean" whatever you want to call it, chances are you could be eating more. It seems to happen this way but we ALWAYS tend to OVER EAT the bad stuff and UNDER EAT the good stuff.  Just because you decide to clean up your diet should not mean to restrict calories.  Yes, we need to restrict french fries, cupcakes, loaded cheeseburgers from In-N-Out but not calories that come from healthy foods.  There is a difference.

If you were eating 2,000+ calories which is including the bad stuff and then decide to make a healthy change, you just need to trade the bad stuff for the good stuff.  You can still keep your calories somewhat high eating good stuff and you will still lose weight.

For some reason 1200 calories seems to be the magic number for calories consumed and weight loss.  Regardless if a person is 5'9" and someone else is 5'3"…… 1200 just seems to always be the magic number.  WHY?  I don't care what your size/shape/height/weight is, 1200 calories especially if you are working out is not sustainable for most people and eventually leads to old eating habits and weight re-gain almost EVERY time!  Our bodies need fuel, vitamins, minerals and more to give us energy and this must come from food.  

Adding in 200-300 calories more of healthy eats to your diet is actually pretty easy and will not give you negative results.  It can be done simply by adding in 50-100 calories more at each meal or snack.  Doing this will not only keep your body from thinking it's starving and clinging
on to stubborn fat but it will also give you more energy for your day.  An extra 200-300 calories should keep you feeling satisfied and full so we don't end up feeling like we are starving and grabbing things out of hunger that aren't exactly healthy……..this leads to over eating the bad stuff.

In case you stood on the scale today…...

Slow Progress is Progress

SOME QUIT DUE TO SLOW PROGRESS NEVER GRASPING THE FACT THAT SLOW PROGRESS IS PROGRESS!

This is mid-week of Week 7 of my Fit Happens in 12-Weeks training program.  It has been a very sloooooow process for me this time around.  I am pretty sure I out did myself over the Holidays and was just over the whole fitness thing mentally.   Looking back it was not worth every cookie that came my way.  Life is so much more enjoyable when I feel healthy.  Over the last 7 weeks there have been many times I doubted myself but I have to constantly remind myself to TRUST THE PROCESS.  If you give any fitness routine and healthy eating effort, consistency, and patience- It is bound to happen.  Some get faster results, while others it may take longer.  The point here is,  it DOES happen.  With honest effort, it WILL happen.  I am okay with the way I look.  Yes, I have had faster results than what it is taking me this time around but I can honestly say that my eating has not been 100% in effort.  You get what you give and results are earned not given.  I am hoping that with Spring nearby and some sunny days that will help me kick my fitness up another level.  The beginning of the year is tough.  Even with all the motivation that comes with the New Year, it does run out.  The cold weather and being cooped up can for sure kill your vibe of motivation.  But those days are almost over so start giving it all the effort you can give now.  You will be glad you did.    

SNACKS

SNACKS…. my food in between meals.  Just to give you some ideas: 

-LITE string cheese by Sargento, the best tasting I have found.  Granny smith apple, I like the tart taste.  Quest Bar.  

-PLAIN non-fat Greek yogurt, I like the Kirkland brand (Costco).  Sweetened with Stevia in the raw.  Natural trail mix: cashews, almonds, cranberries, yogurt chips, and wild blueberries (Costco). 

-Cottage cheese.  Small banana.  Almond Butter. Cinnamon

-Brown rice cakes.  and MY FAVORITE…..smoked deer jerky.  One of the leanest meats you can get.  My husband is quite the outdoors guy and a MASTER smoker.  I get the jerky made almost every Sunday :)

Notice every meal has a protein source, carb and a couple with healthy fats.  Veggies happen in all my regular meals.

it's NOT the same…..

I have said it before and I will say it again…….

Losing pounds on the scale does not mean that you are more fit, it just means you are lighter, which doesn't mean much at all!!!

It's actually easy to lose 5 pounds of weight no problem, anyone can do that in a 24 hour fast.  Losing 5 pounds of pure body fat is a totally different story…..now that takes time and effort!  I hate knowing that a 5 pound weight difference can either make or break a persons day.  Have a bad weekend and 5 pounds can easily make someone feel down in the dumps.  I suggest you just toss the scale!  Or only refer to it once a month if you are just that curious. 

It may sound odd, but it's possible to get thinner without actually seeing a change on the scale.  This happens when you lose body fat while gaining muscle.  Your weight can actually stay the same even as you lose inches, but PLEASE know that you are going in the RIGHT direction.  You CAN be getting results even though the scale doesn't change.  Understanding the difference between losing weight and losing body fat can change how you get results and will definitely change how you look at your own body!  Even the light weight people out there need to be careful.  You can have low body weight, but still have unhealthy levels of body fat.

A lot goes into that number that the scale provides for you.  Water, food, bones, organs, fat, muscle, have you pooped today?!?  You may laugh but seriously! So for those reasons the scale isn't worth your time to track your progress, especially if it has so much control over the way it makes you feel.  Good or Bad!

Great changes can be happening with your body that the scale will not tell.  If you are doing cardio and strength training, you may build lean muscle tissue at the same time you are losing fat.  In that case, the scale may not budge even though you are getting leaner and slimmer.  Don't let it get you down and discouraged.  Just trust the process.  You know deep down if you are truly doing what it takes to become more fit.

Fit Happens 12-Week Training Program

I am currently starting up week 7 of my training program on Monday.  I want many more of you to start it too.  It's for sure never too late.  Summer will be here before we know it, so now is the perfect time!  I have been loving every minute of it for the last 6 weeks.  I have my sister and amazing friends doing it right along with me.  We are having a good time!  I have had awesome feedback from the people who have also purchased my program and are currently in training.  You guys, this is something worth having and keeping!!!  It is a great program and super easy to follow.  I want more people to get their hands on it and love it as much as I do and as much as others who have started it.  Purchase it today, put it on your shelf or in a folder on your computer/phone and save it for a day you are ready to make a change.  Then when you are ready to kick it in gear this is your ticket to get you a body you can be proud of in 3 months.  After the 3 months, you will have tons of knowledge about weight training and will LOVE seeing how your body has changed.  I promise you will not want to stop!  Hang on to the program and do it again, anytime!  

When this program is followed, it will have you swimsuit, vacation, competition, bikini, summer, wedding, etc., whatever you want to call it- READY!

WHAT IS THE PROGRAM?

The program is 42 pages. The program is NOT just 12 weeks worth of workouts randomly thrown at you.  It will guide you through 3 specific muscle building phases.  Each phase is 4 weeks long.  Each phase has you lifting specified sets/reps (I never suggest the amount of weight to use because we are all on different fitness levels).  Each phase has it's own purpose to make your body react and prepare it for the next phase.  A weight training program is to be done in a certain process.  Phase 1 differs from phase 2, and phase 2 differs from phase 3.  It all comes together nicely at the end to have you _________ READY! 

WHO CAN DO THIS PROGRAM?

You.  Your best friend.  Sister.  Aunt.  Mother.  Brother.  I have spent most of my training days doing it on my own.  I have friends pop in here and there and train with me.  Either way I am happy.  If weight training is new to you, grab a buddy and split the cost and do this together!  You will have tons of fun and someone to hold you accountable.  This program is perfect if you are just getting started and learning your way around the weight room!  Nothing in the program is over the top and tricky.  All exercises are basic and it covers a lot of different moves.  No two workouts are the same!

WILL I  NEED ACCESS TO A GYM?

Yes, you will need access to a gym.  Although, I do most of my lifting with free weights (dumbbells, barbells) as opposed to machines.  I am sorry for those who like to workout from home.  For myself, there is nothing better than giving your body a good ol' squat with a smith machine/squat rack or the burn you get from a leg extension machine, cable machine or leg press and many more!  You can try to sub in things to target the same muscle from home, but you will get better/faster results with equipment that a training facility offers.

HOW LONG ARE THE WORKOUTS?

 On average, each workout is 1-hour.  I assembled this program for you to spend the least amount of time in the gym, yet still have effective workouts.  I recognize that people who actually find time to incorporate workouts in their busy life are serious about working out and just want to get in the gym and get out.  Especially for people like me, a mother!  I want to show you that you don’t have to live in the gym or workout for 2 hours to get a body that is right for you!

IS THERE CARDIO TOO?

 Yes.  There is cardio.  After each weight training session there is a suggested cardio, duration,  and style- either HIIT (high intensity interval training) still don't understand what that is?  Don't worry, every term is explained in the program.  Or you will have steady state cardio.  No cardio is ever longer than 30 minutes.  

I DON'T KNOW WHAT SOME TERMS MEAN OR CERTAIN EXERCISES?

Every term or abbreviation in the program is defined for you.  You will understand what a SUPERSET is or what DB (dumbbell) means because I explain it for you.  You will have a source to turn to when you are not sure what a Single Arm Tricep Extension is.  And also keep in mind, you don't ever have to do what the exercise is asking.  If you are asked to do lateral raises or jumping jacks and either of these moves are things you don't like, you can always do something different as a substitute: shoulder press or jog in place.  You can even email me or text me anytime and I would be more than happy to help you out!  Even better, you are more than welcome to tag along with me at the gym.  

WHAT ELSE DO I GET IN THE PROGRAM?

Many different HIIT routines (15+)  you can choose from using a treadmill, elliptical, or stair master.  A complete recommended food list guide from all food groups, a basic nutritional guide to follow, 2 day sample meal plan, recommended supplements that we should all be taking everyday, tips for grocery store shopping, how to calculate your BMR to know how many calories you should be eating per day to gain, lose or maintain weight, other fitness tips, and ways to stay motivated.  


HOW WILL I RECEIVE THE PROGRAM?

You will purchase the training program right here on my blog.  In the upper right hand corner is a green 'BUY NOW' button.  The process is done through paypal.  You do not have to have a paypal account to purchase.  The 42 page document will be emailed right to you directly after your purchase is made.  This makes it available for you to save to your computer and print off when you are ready.  Or the email makes it available right to your phone.

I want this program to change your life and that your fitness journey doesn’t end when the 12 weeks is up.  I hope you learn a lot about your body over the 12-week program and that it becomes your new everyday lifestyle.  Give this program 100% effort and you will be amazed at the transformation your body will make.  The goal is to shape your body and build beautiful lean muscles.  And above all, to become physically fit and healthy.  It is going to take hard work, consistency, dedication, determination, discipline and most importantly PATIENCE!  There is no magic pill you can take to get your body to transform.  It is going to take breaking a sweat and smart eating to get you where you want to be.

20 Minute HIIT Fat Burner

Sometimes I like to get a little crazy and really push myself on my HIIT cardio days.  That is the point of doing a HIIT workout.  Keep it short but INTENSE.  This workout may sound crazy to some but you never know what you are capable of until you try.  This routine is to give you an idea and you can ALWAYS go at your level/speed.  These were the speeds I challenged myself at.

Double Your Calorie Burn On Valentines Day…(wink, wink)

Burn some extra calories on you V-DAY and make tomorrow a Leg Day!  Here is the agenda but customize it to fit your liking!  Pick a basic EXERCISE and do 12 reps, THEN pick an ACTIVE REST and do it immediately following your lift set for 45 seconds, THEN pick an AB exercise and do a set of 15……….catch your breath and move on to the next combo of your choice: exercise, active rest and ab.  After you have completed all 5 exercises paired with an active rest and ab, do it all again

2-3 more time depending on how much time you have.  FOR EXAMPLE: I would pick squats and do 12 reps, immediately go in to squat jumps for 45 seconds and then right into heel touches for 15 reps on each side, catch my breath.  NEXT set- Lying Leg Curls for 12 reps, go right into MTN. Climbers for 45 seconds, then right into bicycle crunches for 15 each side.  ETC…..

ENJOY!!!

HEART FACT

Tomorrow is Valentines Day so here is a HEART fact for you.  We can help our heart in return to do to do its amazing job by eating healthy, exercising to make our heart stronger so it doesn't have to work so hard to pump all those gallons of blood and LOVING others lots and lots!

HAPPY VALENTINES DAY

Can You Do Better?

I am not just talking with fitness here.  But yes it can apply.  Can you give a little more on each set?  Push a little harder during your cardio?  Can you be better at home in the kitchen with your diet?  

Can you be a better parent, spouse, sister, friend, neighbor, in-law, daughter, son, co-worker, teacher, etc…. the list is never ending!

Whatever it may be. 

THEN DO BETTER 

REST DAY-

R.E.S.T. DAY……aka- Stay at home and think about working out.  But believe it or not taking 1-2 rest days a week is part of the process.  I love getting in the groove with my workouts and I'm having so much fun that I want to do it everyday.  But I know that it's so important to take a day off from strenuous exercise.  WHY?  Because when you are working out tiny tears are forming in your muscles.     These tears are good though.  But they require rest to repair and that''s how we get stronger, fitter and leaner!  You can be lightly active on your rest day by going for a walk, riding a bike or do your grocery shopping.  These things will quicken your recovery!  Plus, it helps to keep those muscles loose and moving.

You Don't Always Have to Drink Your Protein Powder

This is a Mug Cake……. I have yet to find one worth making again.  I have tried several!  For this one I went with the new Cellucor Whey Cor Fetti Cake Batter, which is delicious no matter what.  The texture/consistency is where I struggle to find a happy place.  For this Mug Cake:

1 scoop Cor Fetti Cake Batter protein powder

1 egg white

2 TBS water

1 TBS Almond butter

1/2 c. FF plain Greek yogurt

1 stevia packet

1/2 TBS cinnamon

1 tsp baking powder

*MIX all together, spray a BIG mug with cooking spray, pour in mug, cook 2 minutes……keep your eye on it or else it will flow over the mug and makes a big mess.

I like to enjoy these things when you feel like you need a desert/treat.  Usually it's a bedtime thing!  I did get some awesome tips from Instagram people making suggestions to better this mugcake.  They recommended:

 Using the whole egg  

Instead of Greek yogurt to try apple sauce or pumpkin puree

Add 1 TBS of ground oats

Save the almond butter for after the cooking

PB2 for topping

Dove dark chocolate squares chopped up and mixed in with batter

Add sugar free pudding mix to make for a gooey mug cake

ENJOY!!! 

Protein pancakes are the best.  And waffles!  I really could eat them for every meal.  These ones are super simple if you are in a hurry!  I particularly like the ones with a little more to it but these will always do!

1 Scoop Cellucor Whey (this was made with Vanilla)

1/2 c. Oats

1 whole egg + 2 egg whites

THAT'S IT

Top with whatever you would like.  I have 2 TBS PB2 mixed with water until desired consistency.  Chia Seeds.

You can get anything from the CELLUCOR site and receive 20% your total purchase.  Sign in (which means add email and password for faster process if you decide to order again) and doing so will also get you FREE shipping!  This code: HALEYA must be entered at checkout for these discounts!

They Will Find You…..

Working out is important to me.  It does so much for emotionally.  If I am happy then the fam is happy right?!  I make sure this happens first thing every morning.  Yes, I sacrifice sleep over it but to me it's worth it.  Now that I have done this for years, early AM workouts are no big deal.  You WILL get use to it!!! I am home everyday before the family is out of bed.  Even on the weekends!  I choose to workout when kids can not be involved!  If I tried to workout at home this picture would definitely be my situation.  

Luckily, I have my husband home so I can leave in the mornings.  If you don't have a gym membership and workout from home, I suggest waking up early to get it out of the way or wait until the kids go to bed at nights.  Unless you like them crawling on you mid sit up then you are a good mom and have great patience.  I even recommend not relying on the daycare if your gym offers it.  Even then you are rushed and hoping when the intercom starts talking that it isn't you being called out to the daycare (this has happened to me….or when the daycare staff come out and you see them walking through the gym you literally want to hide behind a machine LOL!)

I choose to make my workouts stress free/kid free and not let it feel like a chore!  Or let it feel like you are multi tasking that most of us moms are pretty amazing at!  My kids are home sleeping and I'm on vacation, it's my treat for the day! 

This is one fitness tip from me that will change your life if you are in this struggle.  Stress free workouts are so good for you!  Make them work to your advantage and everyone gets the benefits!