1 Scoop Vanilla Protein Powder (I use Cellucor Whey)
1 C. Strawberries
3 Ice Cubes
1/2 C. Spinach
(***SPINACH TIP***- I buy the big bulk bag of spinach from Costco and throw the bag right in the freezer when I get home. That way you aren't rushed to try and eat it before it goes yucky and slimy! It freezes and it's so easy to grab a handful and throw in your shakes).
You can get 25% your total purchase at www.cellucor.com with my code: HALEYA and if you don't sign out as guest, you will also get your order shipped FREE!!
Some cute finds...... Bet you were thinking LuLuLemon??! Nope, FOREVER 21 ladies :)
The fabric of these shirts are identical to my FAVORITE Lulu tank the, RUN: Swiftly Tech Tank. AND another bonus is that I could have bought 3 of these $15 long sleeves for the price of 1 Lulu Tech Tank ($48). I do LOVE LuluLemon but my Mountain America doesn't!
These tops even have a hidden 'Motivation' message sewn on the inside like LuluLemon likes to put in theirs! I also loved the thumbholes with the extra shirt coverage on my hands……great for weight-lifting and everyday here and theres. Forever21 had similar racerback tanks to these long sleeves but they fit a little short on me…..I'm kinda lurpy up top!
Every once in while Forever 21 gets in cute, fun and affordable active apparel. Just thought I would pass this along in case anyone was looking for workout clothes.
S . U . I . C . I . D . E . S ………. a very fitting name!
You can do these anywhere really, it's just convenient on a basketball floor since the lines are marked out for you. Start at the end line of a basketball court, run to the free-throw line, running back to the starting line, then on to the half court line and back to the starting line, then on to the far free-throw line and back to the starting line, and FINALLY running all the way across the court to the end line and back to the starting line- Sheesh, I got winded typing that out.
Great for your cardiovascular system
Burn some major calories in a hurry
Improve your coordination and agility
Challenge your mental toughness
I did 3 Suicides after I finished an upper body workout.
This post is in reference to my previous "LEG WORKOUT" post.
Walking Lunge to Single Leg Deadlift:
Grab two dumbbells. Perform a walking lunge. I used 20lbs. When you come out of your lunge and are upright, lift the leg that will be lunging next behind you and lower the DBs towards the ground, performing a single leg deadlift.
Keep your back flat, not rounded. Balance is a killer on this one! It make take a minute to get the hang of it but it will come.
Bulgarian Split Squats: with my workout sister from another mister @sfloyd22
Grab two dumbbells. I am using 20lbs. Place your foot on a bench or chair behind you. You can put your toe to the bench or place the laces of your shoes down on the bench. Then, hop that front foot far enough out in front of you so that when you squat down your knee stays behind your toes. The goal on these is to have your thigh run parallel to the ground when you are down there. Keep your weight in the heel and push up through your heel.
Donkey Kicks with Weight: video'd by my actual sister from the same mister @shanwest00
Get down on all fours. Place a dumbbell behind your knee. I am using a 15lb DB. You may need to straighten your leg then place the DB to get it nice and snug. You need to squeeze the DB a bit during the exercise to keep the DB in place. Bring your knee under you as far as you can and then lift it out behind you as far as you can.
I believe in "cheat meals." They WILL work to your advantage and the benefits are many! Cheat meals are more than just a break from clean eating. CMs will INCREASE your fat loss. How?! CMs shock the body. More than likely your CM is going to be larger than one of your average healthy meals or snacks right? So your body has to work harder than what it is use to trying to breakdown the size of that meal and get it digesting. CMs will also assure your body that its not in starvation mode. You need to make sure that is not happening!
Cheat meals help you avoid reaching weight-loss plateaus. How?! CMs will optimize our body's hormones. CM offset that drop in hormones that occur if you are living somewhat of a calorie deficit diet. So if you eat strictly healthy 100% of the time and feel you have hit a plateau, then try a cheat meal once a week and see what happens. You will most likely find yourself losing weight again.
Another great advantage of CMs is your workout performance following a CM. Have a cheat meal and pay attention to your workout the next day. You will find you are loaded with energy!
Allowing yourself some indulgence room 20% of the time and get 100% better results both mentally and physically!!!! Go eat a big ol' Bacon Cheeseburger with a loaded sweet potato and a couple rolls from Texas Roadhouse! You know you want to….. 80/20 lifestyle!
I could save this one for the 'Best For Last' (So I'll save my 2nd favorite for last: 'BANANA SPLIT') but I'm just going to get straight to the point with the Protein Shakes I have coming your way…….This one is my favorite! Surprise, Surprise. If you know me, then you know that if I could have Almond Butter in an IV straight the veins I would!
Peanut Butter Banana Shake:
1 C. Almond Milk or Skim Milk ( I use unsweetened almond milk)
1 Scoop Protein Powder (it's all about preference on this one. I'm more of a chocolate lover)
It really is! Each of us all get the same 24 hours in a day. Yes, some may have an easier and more lenient 24 hours than others but we can MAKE time for the things we want.
Since I want to stay as happy, healthy and fit as I can, I MAKE time for it! I don't wait until I HAVE time or that time will never happen. I may lose a couple hours of sleep but I MAKE time first thing in the morning to get a good sweat. It's a time in my 24 hours that I MAKE work for me and my family!
How about I give you some very BASIC, EASY but YUMMY ideas for protein shakes?! Protein shakes are fabulous for post workout, breakfast, lunch or one of your in-between snacks!
I have 8 different recipes to share with you this week! I use Cellucor Whey for my shakes and although Cellucor does have TWELVE different flavors to choose from, I will only be using Chocolate and Vanilla in these upcoming posts. I am assuming that if you have protein powder it's going to be one of these two basic flavors.
When your muscles are sore the worst thing to do is just sit and do nothing. A good thing is to keep moving. Depending on how sore you are will determine the intensity of your "moving." I am sore but I went to do my sweat Saturday anyway. Once you get moving everything gets loosened up and you get warm. I was able to do 45 minutes of various treadmill exercises.
This shirt makes me laugh…. I couldn't help but think of it as Me vs. Leg Day! Good Game but I hate you.
Post Workout Meal: Should be eaten ASAP and should always contain 2 things, PROTEIN and CARBS. It needs to not contain 1 thing, FAT. Yes, I know fat is not a bad thing when it's the "good" fat and very important to our diets. There is just one very important time that fat, good or bad, wouldn't be ideal to eat and that is POST WORKOUT. Fat slows down digestion! You do not want your proteins and carbs being slowly digested post workout.
PROTEIN!!! Whey is best since it is the fastest absorbing protein and is mostly served in liquid form. Solid protein foods like chicken, fish, eggs etc., which I eat daily, are not ideal after your workout. Protein in solid foods digests pretty slowly and your body needs that protein faster than that! But since we are here, Chicken will have to do.
CARBS!!! If you don't give your worked muscles carbs your body may actually instead break down muscle tissue. AND, Carbs help move nutrients into your muscle tissue quicker. You want the kind of carbs we try and avoid any other time in the day. The kind that doesn't provide fiber and other nutrients found in brown rice, wheat bread, oatmeal etc., because these are slow digesting, which is why they are great any other time of the day. You want High Glycemic Carbs that go in your system right away. White Rice, bagels, white potatoes, corn flakes, rice cakes etc.
I cannot stress enough the importance of FUELING your body if you are working out. Our mind-set should be, "Eat to Train" not "Train to Eat." PROTEIN. CARBS. AND don't forget WATER. Which in this case, my lettuce is basically hard water ;) And not exactly THIS meal but something similar to it. I had this following a leg workout and those workouts kill me. I NEED food.
Sculpted Arms Workout: Only Dumbbells will be needed. Do as many times through as needed. I did 2 rounds to save time for HIIT cardio. A Video has been posted on my INSTAGRAM showing you how to do 'Half Curls' and 'Overhead Extensions.
Start lifting weights NOW for those arms and in 4-5 months when the pools open back up for Summer you will be glad you did. I don't believe for a second that if you dedicate yourself and are consistent with your workouts that you will not get results by then!
I'm not talking giving your arms a workout by curling loaded nacho chips to your mouth 3-5 times a week either! Target those arms with your diet and let the weight lifting burn the fat and work its magic.
Ok, I think I just found my new favorite exercise!!! I will be doing these 2x a week. I have always done SWING LUNGES as a burnout for legs using no weights. This day I decided to use swing lunges as one of my actual leg exercises.
I am holding a 25lb plate (I got a little rusty over the Holidays) You can use lighter or heavier. You can hold the plate as I am in the video, which I felt made this move easier to get in and out of the positions quickly but it will also challenge your arms. OR- you can hug the plate against your chest.
You are doing a front lunge and going right into a reverse lunge. Back and forth on the same side for all reps. I did 3 sets of 10 which is 10 front/10 back so 20 lunges total, then switch legs.
I LOVED it! Not only does it get your leg burning EVERYWHERE…. but talk about some major calorie burnage- you will not be able to go to that other leg without catching your breath first, TOTAL cardio killer…. or maybe I'm just really out of shape?! Freaking Christmas.
French Toast are always 'AMAZING' (put $1.00 in the jar….. ;) any time of day!
For these super easy Healthy French Toast (for 1) you will need:
2 slices bread of choice
2 Egg Whites
1/4 tsp. Vanilla
1/2 tsp. Cinnamon
Whisk all ingredients together. Dip or Soak each slice of bread (depending on the kind of bread you use, some may fall apart). Cook on medium heat, 4 minutes or so each side. THE END. I topped mine with Strawberries, a blob of plain Greek yogurt (sweetened with 1 stevia packet) and a drizzle of pure maple syrup.
If your gym has this style of hack squat machine, it is super fabulous for the lower body! I like that you have the option to stand chest facing the machine. When you stand that way and the way the machine is designed, it forces your body to get that butt back there on your way down. A good time to make sure we have on 'squat approved' pants!
I have on 45lb plates. Get on the platform with your heels to the very back and feet placed to the outer edges with toes slightly turned out. Squat down, keeping your weight in your heels and push through your heels to stand back up. I also like this machine using one leg at a time and for shoulder presses. Videos to come for another day.
Then throw in an active rest that also targets the lower body like these dumbbell jump squats. Try alternating between a wide leg jump squat and a closed leg jump squat. Go until your burning. I am holding 10lb DBs in each hand.
How is your January going so far? Are we staying strong with our 2015 Fitness Goals?
If you ever get in a rut and need new exercises and workout ideas, search the hashtag #FITHAPPENSWORKOUTS on Instagram where I have now posted 50+ videos of things you can try. Go find something new to you and try it. Spice up your fit life this week!!!
I have 2 NEW VIDEOS coming too and one of them just became my new FAVORITE exercise! I think I might have to do it 2x a week!
WOOT WOOT, we made it to FRIDAY and the last and final cardio post from me for the week. I hope I gave you some ideas and lots of variations to throw into your workout regimen.
Each round takes 8 minutes. Repeating the workout 2 more times like it says to do, makes this workout 24 minutes long. Quick and Dirty!
By the Way, HIIT means: High Intensity Interval Training. It is an amazing way to keep you burning fat long after your workout is over. Doing intense periods of work with short recovery is one of the BEST tools for burning fat.
SOOOOOO, while you are doing HIIT and you can still carry on a conversation with your neighbor then you need to challenge yourself more on the Intense periods of the workout. That is why I left those short 30 second sprints at 8.0(+). YOU add on those +++++ if you need to.
This one takes 35 minutes. OR- you can stop at the 18 minute mark and not repeat mins 3-18 like the workout says.
Those incline runs are challenging but you can do anything for THIRTY SECONDS!!! Adjust the speed if you need to. And look on the bright side, each 30 sec incline run is followed by a whole minute of walking to recover. Remember, those incline runs will make you a better and faster runner.
Have you ever done lunges on a treadmill while it is going? Don't worry if the idea makes you nervous. The speed of the lunges are done at 1.3 MPH. YOU CAN, I promise.
I have a video coming your way demonstrating Treadmill Lunges and Side Step'n.
This is so exciting!!! Cellucor's G4 Series is now available on CELLUCOR.COM
All new and improved ingredients.
If you loved C4 before you are in for a treat! C4 now has TeaCor which is Theacrine. Theacrine is similar to caffeine in structure and effect but this hits harder, last longer and also doesn't develop a tolerance as quickly. 7 flavors to pick from.
New SuperHD containing new key ingredients including Slimpro, a naturally derived ingredient that helps the body trigger the feeling of satiety to control appetite.
A new ALPHA AMINO that contains hydromax. Hydromax increases the concentration of fluid in the tissue of the body. Keeping you very hydrated. LOVE!
I can't wait to get my hands on all of these!
Use code: HALEYA at checkout for 25% off and sign in for FREE shipping.
The very inspiring people over at @idealshape want to host a GIVEAWAY on my instagram! They are always giving away fun things over on their page; I won myself and 2 friends a $50 gift card EACH to Lululemon on one of their giveaways!
They want to give you a 30 day supply of Ideal Shake and Boost!
To enter this giveaway:
*Re-post (screen shot if you don't have a re-post app) to your instagram, ANY workout from @haleya_fit_happens you have done OR one you would like to try.
**MOTIVATE 2 friends to try the workout too by tagging them in your post.
***Tag @idealshape and myself @haleya_fit_happens and include the hashtag #myidealshape2015 and Idealshape will select the winner on Friday evening the 16th! U.S. residents only please.
****AND- of course must be following @idealshape and myself, @haleya_fit_happens to be eligible!
20 MINUTE INTERVAL RUN: Interval running is awesome for increasing your endurance. You will be able to run at a certain pace for an extended period of time. Great way to train for 5K or 10K's.
This is one of the very first treadmill workouts I ever posted. It is one of my favorites. It is done on 0.0% incline, however, you can add 0.5% - 1.0% to be similar to an outdoor run.
I LOVE this workout because you gradually increase your speed (adjust if needed, these are my speeds). Your body gets to start out at a nice easy going pace and BELIEVE me, that is what our bodies want, less work and EASY! BUT, as we step on the gas a little bit that sort of forces your body to "panic" and give you more umph to do the activity which means your body has to BURN MORE CALORIES to keep up!
Here are all 3 different exercises that you do off the treadmill for the "WORK IT ON AND WORK IT OFF" cardio workout I posted earlier this morning. I have someone who has already tried it out and said they "LOVED IT" Woot Woot!
When running outdoors, it's very rare that you will run at flat ground for your entire run. You will come across a little elevation here and there. To best mimic an outdoor run is to play around with the incline on the treadmill. Plus, running on inclines will make you a faster runner too.
Then if you are like me, who hates just running on a treadmill "FOR.EV.ER" (< insert the 'Sandlot' voice….haha I know you just did it) at one pace, switch up the speeds. THEN, to make it even more exciting, hop off the treadmill every now and then and do work to mix it up even more.
One round of this workout will takes 20-25 minutes….That should include the time to stop and take a couple rests. You can do different speeds than what the workout says too. Do it more than once if you have the time.
I LOVED THIS WORKOUT!
I will also post up a video later demonstrating the bodyweight moves. Squat Jumps and Pop Squats are not the same thing.
Last week I provided you 5 days of weightlifting workouts. This week I will post up 5 different CARDIO workouts for you to try.
If you know my style, I like to mix it up when I do cardio on a treadmill. The workouts I will post may be long runs, short runs, HIIT, contain +/- inclines, intervals, FAST and sloooow. You may even find yourself jumping off the treadmill to do some body weight work then jumping back on.
You will NOT be bored.
AND- if a workout takes 45 minutes, you can save it for a cardio day or a day that you have more time. If you only have 20 minutes for cardio, there will be workouts that I post that are just that. You can turn a 20 minute workout into a 40 minute or 60 minute by doing it 2-3x through. You make these workouts fit your schedule.
Here is what I did today at the gym. Those inclines make the speeds feel slower than they actually are. So before you look at those speeds and think "Yeah Right" give it a try. Or adjust them slightly if you need to. I do the running and when it's rest time, I put my feet to the sides of the treadmill and leave it going so you are ready to hop back on for the next round.
AND- you are only running them for TWENTY SECONDS and you get 40 seconds to catch your breath. I promise it's possible!
Then when you hit those 10.0 MPH you will feel like you are flying after those incline runs because there is 0.0% incline. 30 seconds on and 30 seconds off.
How fun is this little reminder on the inside of my Lululemon tank?!
Really though, they are called "workout clothes" because you are suppose to workout in them right? You're going to take it all off when you get done and most likely wash them so you might as well make them worth washing. Get them SWEATY and DIRTY!
On Saturdays there is just no way I am avoiding a shower. Sweaty Saturday, ALWAYS!
Best day of the week and we are spending it on lifting your BUNS! GET IT RIGHT. GET IT TIGHT!!!
To hit more GLUTES…when you do the step-ups, keep the working leg on the bench the whole time, don't take your foot off.
When you have an exercise that is working one leg at a time like: step-ups, lunges, etc…. you need to do the reps listed for EACH leg. So for this workout your reps are mostly by 10, so that means 20 TOTAL/10 per leg.
I hope anyone who did all 5 workouts I posted this week, have some sore muscles and are LOVING it! If you aren't feeling it then try it again next week and challenge yourself more on the weights. After you have completed this workout you will have hit all your muscles at least once this week and should be ready for a day off from the weights. I usually spend my Saturday doing cardio of some sort based off how my body is feeling. I rest completely on Sundays.
When you know you are going to be on the go for a couple hours, it is always smart to prepare yourself with a snack when we get the munchies. I had 2 occasions this week where I knew I wouldn't be home for a few hours so I went prepared.
This picture I have my 32oz. water bottle
and 2 Weight Watchers Jalepeno String Cheese Sticks- These string cheese sticks are the best I have had! I have only seen them at Wal-Mart!
32oz water bottle
My favorite protein bar: Good 2 Go which you can find in local health food stores here in Utah County or their website HERE
Who doesn't love a nice looking back? The back is my next favorite area to train after shoulders.
In this workout you will hit many areas of the back. Lats, middle back and lower (P.S. those hyperextensions will also hit your hamstrings, you have been warned, LOL!). Don't be afraid to lift heavy on your exercises.