Tuesday, April 29, 2014


NEW FLAVORS!!! I can not wait to make pancakes and waffles with these flavors…..
can you even imagine?!?

What I love about Cellucor Whey compared to others, is the good ol' nutrition facts!!

-TOTAL FAT- 1.5g

I'm going to go ahead and say you drink protein drinks for the protein right???  I hate when I see a protein powder out there and it has very little protein in it…. 15g and under is too low for me and when the carbs are high it steers me away too.  I would rather eat my delicious carbs!  I love that Cellucor allows me to add in carbs on the side to meet my needs.  I love to put berries, bananas, spinach etc… in my shakes.  And you all know I love pancakes and waffles made with this stuff so it allows me to have oats for the baking.  Oats are not the lowest carb source.  So the protein powder with my carbs of choice really fills me up the right way.  Then sugar…. it would be nice to have zero grams of sugar in all foods especially protein powder.  When I see a powder with more than 3g I choose otherwise.  Cellucor nails it… 1 Gram of sugar is pretty amazing!  Then there is the flavors.  Cellucor does an amazing job when it comes to the flavors of their products!  They pretty much nail it on the head.  The best part is the taste of their whey.  It doesn't leave a chalky flavor or taste like your typical protein shake.  They can get pretty thick and frothy depending on the extras you add.  The best I have had!


PROTEIN PANCAKES with them most AMAZING topping!

*grind 1/2 c Oats in blender to make Oat flour then add:
-2 egg whites
-1 egg
-2 TBS Greek yogurt
-1/2 c almond milk
-dash of cinnamon
-1 scoop Cellucor Cinnamon Swirl protein powder.

* in a bowl mix:
-3 TBS sugar free syrup
-dash of cinnamon
-1/2 TBS light brown sugar
-1 TBS Greek yogurt
-1 TBS almond milk
-1 TBS Cellucor Cor Fetti Cake Batter protein powder
-slivered almonds

You can get these protein powders here- www.cellucor.com and with my promo code: 
You will get 20% off your purchase and signing in (username and password) will also get your order shipped for free!

Monday, April 28, 2014

Take Care of Yourself

AND……..not only that, six months later, the people that participated in exercise were less likely to to relapse because they had a higher sense of self-accomplishment and self-worth!!

Sounds pretty fabulous to me.

Taking care of your body is critical to being the happiest person you can be.  Working out is one of THE best medicines for depression and the side effects are all positive.  Don't we wish some doctors would prescribe exercise?!  Working out can be done sitting in a chair or as simple as taking a walk to lift our moods.  Exercise is all up to the persons needs and levels.  Exercise is exercise.

 Lets take this Monday and run with it.  Go workout, be happy and do it again tomorrow. 

Saturday, April 26, 2014

Treadmill Saturday

On Saturdays I am up for whatever type of get me moving and make me sweat workout I can get.  It's my day off from weights and strenuous things but I still like to get in something active to start my day.  Normally this time of year we can get outside and go for beautiful runs up Provo Canyon.  But today it is crappy weather outside and raining which brings us for another indoor workout.  

I have never minded the treadmill.  Actually I really enjoy treadmill running.  I DO NOT like to steady run on that thing EVER!  I like to mix things up with my speeds and inclines to keep me entertained and it pushes me harder.  Here is the workout I did today!

I don't need easy, I just need POSSIBLE!

Thursday, April 24, 2014


HIIT TIP- they are short and to the point.  The point being you should to be able to talk to your neighbor easily while you do HIIT.  You should feel DONE. TIRED. FATIGUE at the end of it.  But you can do it- Remember HIIT is short and goes by fast.  It is not meant to be long in duration so go as hard as you can cause it will be over before you know it.

For this HIIT, challenge your speeds.  On that 60 second power walk do not hold on.  Pump those arms!

While you are resting, adjust the treadmill speed/incline where it needs to be so it's ready to go at that minute mark.  I try and do this type of cardio AFTER I lift weights.  Weights BEFORE cardio, ALWAYS!


Wednesday, April 23, 2014

Never. Skip. Breakfast. EVER!!!

Breakfast should be your biggest meal of the day.  Doing so will help you skip the late in the day snacking.  This breakfast always keeps me satisfied and full.  It contains all the good stuff: 

(the only thing missing would be a veggie)

-1/2-1 C. Oats
-1 whole egg
-2 egg whites
-1 TBS chia seeds
-1/2 scoop protein powder ( I use Cellucor)
-dash of cinnamon

Monday, April 21, 2014

New WHEY protein flavors coming SOON!

These WHEY protein flavors are coming soon!!  I love Cellucor products so much.  They are SPOT ON when it comes to flavors.  I use their whey protein for post workout shakes.  They are also fabulous to cook and bake with.  Pancakes, waffles, homemade protein bars/snacks, mix ins…etc.  
-Low calorie
-Low carb
-1g sugar
-1-1.5g fat
-Gluten free (for those who have sensitive stomachs)

I can't wait to make me some Mint Chocolate Chip pancakes!!!

This promo code:  HALEYA will get you 20% OFF and signing in (making an account which is just your email and password….. for future use for faster checkout) will also get you free shipping!  You can also call in your order with a cellucor team member and do your order right over the phone.  

I don't know who said it but I like it!

Saturday, April 19, 2014

Protein Shake

Post Workout Protein Shake

I use a Vitamix for all my mixing

Use my code: HALEYA and get 20% OFF and FREE shipping when you sign in on CELLUCOR 

Thursday, April 17, 2014



Is a FABULOUS all over good move that works the entire body at once!  Incorporate this into your BACK day and the extra bonus of this move is the work your ABS will do.   You can make it more challenging by throwing in a push-up after each set of rows to target your chest.  I usually do sets of 10-12 rows for each arm.  Depending on the UMPH I have, I go for a 12-15 pound dumbbell.  

Wednesday, April 16, 2014


In reference to my last BACK & BICEP post ( P.S. sorry about the typo on the photo, hopefully you didn't notice…..'CABLE CABLE' oops!) "21" refers to the number of total reps you do in one set.  However, this particular "21" is divided into three 7-rep segments that targets the entire bicep.  

Here is how you do a set of 21s:

Grab a weighted barbell: doing a regular bicep curl-

1- 1st 7 Reps: go from the bottom of the movement up to the half way point (arms stop at 90 degrees and hands at elbow level).

2- 2nd 7 Reps: go from the halfway point up to the top of the bicep curl (hands near shoulder level).

3- 3rd 7 Reps: start at the bottom of the movement and complete a full range of movement all the way up (a full bicep curl with no stopping at halfway).  

That is one set and how you do a 21s.


Tuesday, April 15, 2014

Drink Your Water

96 oz. of water down by Noon!

I aim to drink a GALLON of water a day.  This is probably one of the best fitness tips I can give you…
Drink LOTS of Water!!!

Monday, April 14, 2014

...and if you're not having fun doing it, then you're doing it wrong!

Friday, April 11, 2014

Fitbit Flex

I got a Fitbit Flex and been having so much fun with it.  I have been enjoying the challenge of reaching 10,000 step in a day.  They say that is the recommended steps that an average healthy person should be taking.  It also tracks your water intake, food/calories eaten, minutes you are active and you can also set reminders throughout your day to get moving, drink water, eat a meal….. whatever you would like and it will vibrate for your reminder.  

A really cool feature that I like is at night setting it to log your sleep.  When you wake in the morning it will show how you slept.  It tracks minutes you are restless and moving around.  It also track minutes you are awake.  Like if you have to wake up and use the restroom it will track how long it took you from wake up until it senses you are back to sleep.  Pretty cool!

I got mine at Target for $99 and they also carry them at Costco right now too for a few dollars cheaper.  I do prefer my Polar Watch over the Fitbit to track my calories burned in a workout and for the heart rate monitor feature it provides.  So yes, I wear all my gadgets in a workout to track my progress.  I do wear my fitbit all day long though and my polar just for a workout.  The Fitbit needs charging every 5-6 days.  It has a little battery inside the wrist band you just slip out and charge.  My Polar watch runs off a battery that you eventually have to change out.  I have not needed to change out my battery yet and I have had my Polar for 2-3 years.

Booty Workout

Tuesday, April 8, 2014

My Morning Supplements

Here is my morning supplements lately.  First thing out of bed I drink 1 scoop of N-Zero Extreme which gives enough time to kick in by the time I am dressed, teeth brushed and out the door I am feeling some energy when I get to the gym and start my workout.  I prefer the Fruit Punch to the Orange for flavor.

During my workout I sip on 1 scoop of Alpha Aminos for hydration, endurance and helps with muscle soreness.  AMAZING stuff!!!  I especially love this stuff on my non-lifting cardio days.  Keeps my thirst quenched and keeps me going.  I love the Icy Blue Razz flavor. 

I love to sip on BCAAs during my lifting workouts.  They help with energy, prevents muscle loss and most importantly like the aminos, it helps with muscle recovery!  Watermelon is my favorite flavor of the BCAAs.

As always, on any CELLUCOR product you ALWAYS get 20% OFF your total purchase and when you sign in (for future orders to make it a quicker checkout process) you will also get FREE shipping.


Here is HIIT workout to try out.  The duration of this workout is up to you.  Do exactly as the incline says 5% (adjust the speed if needed) go up in speed every minute.  Make sure to recover fully (let your heart rate come back down) and then repeat.  I recovered with 1.5-2 minutes.


Cellucor has released a new flavor:


This is C4 which is a pre-workout.  Take it before a workout to give you energy, endurance and what it takes to push through your workouts, lift more weight and get in a few extra reps!  C4 has won many awards including Pre-Workout supplement of the year.

This product may make you feel tingly or sometimes itchy when you feel it kicking in….that is normal and will fade away.  What I love about this supplement is first, the flavors it offers are very delicious; Watermelon and Green Apple being my favorites.  Fruit Punch being my least favorite.  But there are 11 to choose from.  My 2nd favorite thing about C4 is it makes me sweat.  There is nothing like a good ol' sweaty workout that will leave you feeling like you accomplished something!

As always, on any CELLUCOR product you ALWAYS get 20% OFF your total purchase and when you sign in (for future orders to make it a quicker checkout process) you will also get FREE shipping.

5 LBS of FAT vs. 5 LBS of MUSCLE

and don't forget…….Muscle CAN NOT turn to fat and fat CAN NOT turn to muscle.  They are completely to different tissues.  Muscle gets bigger and takes up less space.  Fat gets smaller and makes room for muscle.  Which more muscle helps you to feel lean and tight in your clothes and not squishy! 

Tuesday, April 1, 2014

Crank up the INTENSITY

The INTENSITY of your workout during an exercise or cardio can be a HUGE factor on your weight loss goals. When you jump on a cardio machine of your choice I would think that you are planning to be on that cardio machine for some time- whether it be 30 mins or 60 minutes, your goal is to push yourself at a pace you can sustain for the time being and then be done.  While this is great for endurance, it's not the best and quickest route for fat loss.

I want to challenge anyone to instead of picking an amount of time to exercise, you focused more on pushing yourself at a level that can be a little uncomfortable.  If you run on a treadmill at a 6.0 mph and that to you is about a 4 on a difficulty scale of 1 to 10, what would happen if pushed yourself at an 8 or 9 on the difficulty scale for a shorter amount of time???

More Fat Loss.

You can burn more than twice as much body fat cranking up the INTENSITY and keeping the duration shorter.  Bumping up the cardio for some may mean raising that incline a little more, letting go of the handrails, picking up the pace on your run for 30 seconds and recovering for 30 seconds, adding more resistance etc.  During this stressful/uncomfortable moment your body has to work hard to restore its energy, which means your body is burning more fat.

I like to do it all.  I like doing intense short (HIIT) cardio 2-3 times a week and longer duration cardio 2-3 times a week.  Basically I switch off the two every other day.  I like to keep my body guessing.  I still like to give myself a challenge on my longer cardio days and get uncomfortable throughout it.  I might run on a treadmill at a 6.5 mph for two minutes and then an 7.5 - 8.0 mph for one minute and repeat that sequence.  

All I am saying is find your 4 on the difficulty scale and challenge yourself at 8 or 9.  Mix things up and have fun.  If you are getting in a workout, make them work to your advantage and the purpose!