Saturday, October 31, 2015

10 Miles

A fun TEN miles this morning for #SWEATYSATURDAY followed with a Provo River Ice Bath.

It was the perfect start to my Halloween!

Friday, October 30, 2015


Dear Brooks Running,

Why must you make more than one color when you come out with a new Ghost cause I can never decide…….

Now I will be $300+ more dollars broke!

Love, Haley

Happy Halloween Witches

Happy Halloween Witches!!!


Choose 1 exercise from each box.  Do each of those exercises you chose from the box for the specified reps/sets labeled at the top of the box it came from.  When you have completed those 3 exercises,  do 200 jump ropes and THEN those 3 exercises are DONE!  Move onto your next 3 exercise combo.

For Example:

Say I chose, Russian twists, I would do it 1 time for 20  reps.  Then Walking Lunges and I would do 2 sets of 15 ( ea. leg ).  Then Shoulder Press and I would do 3 sets of 12 reps.  THEN, 200 Jump Ropes. And those 3 exercises are DONE!  Moving on.  

Wednesday, October 28, 2015


Now that's my kind of "BROOMSTICK." I will admit being a Witch if that's the case.

So, anyway it's mid-week, the countdown to Halloween is on in 3, 2, 1……… sooooo lets keep pushing with our fitness!

For this workout you will use a BB for every exercise.  I suggest heavy weight on the lower body exercises.

AND, for your upper body exercises, use a weight that by the time you hit 10 reps you are struggling to get those last 2 reps.  GET UNCOMFORTABLE.  Enjoy guys!  

Make it Spooktacular….. 

Tuesday, October 27, 2015

20 or so minutes is all you need!

GET LOW!!! 20 or so minutes is all you need to get a quick HIIT session in.

This workout may not seem like much, but try it out and see for yourself….. it will sneak up on ya in all the right places.

5-7 Rounds/ 5 Exercises / set a timer for 30 seconds each exercise with 30 seconds recovery OR do them for the set reps:

20 ISO Squat Jacks
20 Mtn. Climbers OR Runner Lunges ( shown in the video ) ea. leg
10 1/2 Burpee Push Ups
30 High Knees
20 Standing Obliques

Monday, October 26, 2015

Come get HOOKED on Splat Points

I had a great 5AM class today with 19 people who showed up and kicked butt @oremotf ( I'll be there next Monday at 5AM after your Halloween Weekend to help you burn off all those treats I hope you enjoy! ).

BUT, you can come see me tomorrow at 8:45AM for a FREE trial class before the Grand Opening November 6th.  See what #OTFNation is all about and get 'HOOKED' on SPLAT points!  

Just call our Front Desk Staff to reserve your spots ( 801. 896. 9058 )  

Bring your husband, friends, sister, brother, etc., this is a great workout for anyone!  You'll love it. 

the 100 Challenge

MONDAY MORNING WAKE UP:  Halloween is THIS WEEK!  Lets keep up on our fitness all week and even commit NOW to the workout I am going to post for you to do on Halloween Day.  I know I could burn a few extra calories that day.

This is my '100 CHALLENGE' workout for you:

Go straight down the list and do each exercise for 25 reps.  Complete the list 4x and by the end of it all, you will have done 100 reps of everything! 

 P.S. Good Morning, XOXO- 

Sunday, October 25, 2015

Not about the size of you Thighs.

Whether you are going for SIZE or trying to shrink those thighs, I can't tell you how much this statement is true.

It may have taken me years to learn this concept BUT I'm finally there and happier than ever.  It use to be about the numbers and my size of this or that.  But during all of that frustration I found passion for bettering my health.  Becoming confident and feeling strong, lead me to the healthy I didn't know I was actually looking for.

That's what matters.  Not the size of my jeans, my biceps, my thighs, etc.  Like from my post this morning, I bet Eliza started my program to downsize but I hope I gave her ( @enimmer ) CONFIDENCE above all things!  

12-Week Transformation

This is a very special post for me!  This cute girl is @enimmer and she and I have never met.  But she put her trust in me and my 12-Week Training Program and this was the outcome of her hard work.

I just want to thank her for being such a great example!  @enimmer I am so proud of you.  You are living proof that when you commit to something and give it an honest effort, CHANGE will happen!

Congrats on your first Tough Mudder and thank you for allowing me to help you accomplish that goal. 

Saturday, October 24, 2015

Sodalicious and Orange

Long time no see @sodalicious LOL, ok maybe it's been 24 hours BUT a scotcharoo was much needed today!!!  

And I did paint my toe nails ORANGE last week secretly wishing myself good luck in my training for Orangetheory Fitness Preview classes are happening now until the grand opening in November.  Call them ( 801.896.9058 ) to reserve your spot in my class or find a time that works for you.

I'm teaching Monday at 5AM and Tuesday at 8:45AM.


Sweaty Saturday with my #Swolemate 

We did a 20 minute run which looped around Vasa Gym before we decided to get serious and go in and lift weights.  We did a full body workout this day.

And sometime there is no room and you have to share the bench!

Friday, October 23, 2015

Orangetheory Fitness

I ( I'm in there somewhere ) had the best time yesterday coaching my Friends and Family class at the new Orangetheory Fitness that is opening November in Orem….With my friends/family help and my team mate @jpgemini_we passed the test to join the #OTFNation family.  Thanks so much for coming you guys and for all your support!

Come see me and try out a class @oremotf 

IT IS the energizing group interval fitness concept that is sweeping the nation!  I promise, you will fall in LOVE with these workouts.  

Why do you BURN?   

Tuesday, October 20, 2015

Staying Fresh

Staying fresh on my personal training game.  I can't believe it has been 2 years!  I am required to re-new my PT certification and CPR every 2 years.  I chose to further my education of being a fitness trainer by learning about Sports Injuries on top of everything else.  More fun things are to come of this continuing education……. 

Monday, October 19, 2015

Monday Morning Wake Up

Monday Morning Wake Up:

3 Circuits.  

Do 4 Sets of each Circuit for the set number of reps/time.  

Take 30 secs to rest before you start the Ab exercise.  

After 4 times through the circuit, move on to the next. 

Sunday, October 18, 2015

the hardest worker in the room

Speaking of trying to be the hardest worker in the room……. Last Monday on my second of 7- one minute rounds of Box Jumps, I ate it for my first time EVER….yep, the kind that when I got home was still bleeding AND I even had on long pants.  I had heart beats in both shins for 2 days.  My shins look AMAZING these days.

But hey, I didn't give up!  Finished the workout…still striving to be the hardest worker in the room. Don't quit, even when you feel like crying about it

Fabulous Running Weather

Fabulous run this morning down Provo Canyon with these ladies! 

Seriously, the weather couldn't be better for this.

Thursday, October 15, 2015

Shoulders and Legs #2

Shoulders and Legs #2: 

Set a Timer 30 seconds for each exercise.  5-7x.

1- Keeping your palms FORWARD the entire move…. step back into a Curtsy Lunge taking the DBs down with you.  Making a big circle with the DBs, stand bringing them over your head with a Knee Up.  Same for other leg.

2- Squat.  Pop up with your feet together to the side and punch that DB out.

3- Lateral Lunge while making a circle out in front of you holding the DB.  Same for other leg.

4- Lunge Jumps with an Overhead Press. This is KILLER cardio as well. 

Push Play HERE

Wednesday, October 14, 2015

Ab Workout- Dumbbell

Here is a little ab routine you can do using 1 dumbbell.

Except for that first move…….

 1- runner lunge TO a knee tuck or Pike.  Repeat.

2- DB Full Sit Up Extension

3-  DB Toe Touches

4-  Russian Twist w/ a shoulder press

4 Exercises/ 4 Rounds/ 30 Seconds Each OR 15 reps.

Watch the Video Here:

Tuesday, October 13, 2015

Bench Workout 4


Here are few more things you can add onto one of the 3 bench workouts I have posted.

1- Single leg Bench Jumps ( don't forget other side ).

2- Side to Side Elevated Plank Tucks ( I made that name up just now ).

3- Traveling Toe Taps

4- Straight Leg Kick Backs.  Touch the ground as far out from your side as possible.   ( don't forget other side ).

do these for time, 30-60 seconds or pick your reps, 10-15.  5-7x for each one. 

Monday, October 12, 2015

Monday Morning Wake Up


Yes, Burpees…. but only 10 and we get them out of the way first!  Best full body move you can do.   

Everything else is pretty straight forward.

I posted a video of 3 different levels of those Knee Drives/Lunge-Knee-Hops last week, so choose one for your level ( I can tag you HERE if you can't find it ).  

Happy Monday 
Work for it!  

Sunday, October 11, 2015

Saturday, October 10, 2015

Provo Canyon Run

FYI, #sweatysaturday down the canyon is always a good time….. just get yourself there and you're more than 50% done!

Friday, October 9, 2015

8:00 at night

And sometimes it's 8:00 at night and you're still in workout clothes from 5:30 this morning and you eat Yogurtland for dinner…..

Two DB Workout


Two DB Workout:  Ok, this one calls for a set of DB's.  I posted a 1 DB workout the other day.

3 Exerices.  Lots of muscle groups being worked.  Especially your anterior head ( front of shoulder ) of the Deltoid.  These muscles help you with pressing actions like pushing open a car door or pushing a cart.

FIRST, Legs/Glutes/Shoulders
First is somewhat of a DB swing into a squat and when standing you throw in a shoulder press.

SECOND, Legs/Glutes/Biceps/Shoulders
Reverse Lunge and when standing to one leg, bring those DBs up for a bicep curl and up to an Arnold shoulder press….don't forget that other leg.

THIRD, a little full body/Ab/Cardio going on.
Burpee w/ a jump and DBs go over head

Choose reps that work for you ( 10-15 OR set a timer 30-60 secs).  Do each move 5-7x.

Thursday, October 8, 2015

Chest & Back

I have posted a few Arm workouts which I leave out the Back and Chest on those.  So I am due to post a CHEST and BACK Workout…. so here ya go:

Superset = 2 exercises back to back with no rest between.  Take a rest after you have done each exercise.  Then repeat the superset for a TOTAL of 3 rounds.  Then move onto to the next SS.
I have videos of most all exercises on my instagram

Wednesday, October 7, 2015

Shoulders and Legs #1

Shoulders and Legs 1:  

Set a Timer 30 seconds for each exercise.  5-7x.

1- Lunge, reach for that ground and row your DB up as you pop up to the opposite side for a Cross Body Punch.  Don't forget the same goes for the other side.

2- Pop Squats with a Lateral Raise.

3- Forward Jump to one leg w/ a Reverse Fly.

4- Squat and touch that opposite foot and bring it up for a Shoulder Press.  Same for other shoulder.

Running with a new mindset

MY HOW THINGS HAVE CHANGED!  Yesterday during my run I had lots of thoughts running through my mind…..Like every time my foot hit the ground and my booty would shake I was thinking, "NOOOOO my butt is going flat!!!" LOL!!

Thinking back 5 years or so ago to my running days when I was 80% run / 20% weights.  I would do all that running thinking it would make me skinny and give me the body I had in mind.  Well nothing really changed much as far as my body SHAPE and my butt stayed flat.

So I read some books and got educated and switched the roles around.  I lift way more than I run these days.  And I prefer my body now to the body I had with all the running.  Weights gave me the 'look' I was going for when I thought running is what you did to get it.

So yesterday running it was a whole different mind set.  It was actually a lot less stressful and peaceful.  I knew I was there simply for the endurance training and nothing more.  I was also thinking, "man, I can't wait to hit upper body tomorrow morning" and "dang, I love my shoes!" haha, well thanks for reading about my running thoughts.  So,  #wearbrooks #liftweights and #fithappens

Tuesday, October 6, 2015

Halloween Half

When your friends start throwing around the idea of running a 1/2 marathon on Halloween ( 25 days away ) you lace up your shoes and hit the pavement!!  Hopefully all my track workouts will pay off….. #fithappens #shithappens

The size of a Softball

If you shed 1 pound of lard/fat, you will have eliminated the equivalent in size of a softball!!!  Think about it, a softball, which has a volume of a bit more than 28 cubic inches!  That's huge.

At this rate, by the end of four months, you will have lost the approximate equivalent in size of the volume of a basketball!!

How's that for having the correct perspective on your weight-loss efforts?

I read this in one my favorite magazines-- @oxygenmagazine thought it was pretty cool. 

Monday, October 5, 2015

Knee Drive Variations

Happy Monday to you!  I wanted to share one of my favorite ways to spike the heart rate for a little added cardio in my weight training.

I call these Lunge Knee Drives/Hops.  I am showing you 3 variations from a beginner end to a more advanced.

1-All you do is take a step back like you are doing a reverse lunge and as you stand drive your knee up ( think abs ) with you.

2- Same thing.  Reverse Lunge but when you stand this time add in a jump.

3- Same thing.  But you are going to touch the ground on the reverse lunge.  Crazy how a little reach for the ground can add that much more of a challenge.

Try this out in between one of your lifting sets or after a circuit.  Set a timer for 30 seconds OR do a set number of reps; 10-15.  Don't forget the other leg.

Sunday, October 4, 2015

Watch Me Improve

THAT is the attitude you have got to find. 

 I'm not perfect.  

You're not perfect.  

BUT I am willing to put forth the effort each day to IMPROVE.  Are you?

Saturday, October 3, 2015


#15 We tailgate harder than your team plays!  

Best of luck to all the BUFFS Football teams today!


Friday, October 2, 2015

Friends with Benefits

This sight made me happy…… 

it may not have made the men trying to walk into the boys room too happy but I'm sure by now the members of this gym know that when we are around, we are AROUND… we've been told.

I'm super lucky to have these friends who meet up every morning 5 days a week before the sun comes up.

Each person brings something to the table that we all need to thrive off of.  When one is gone you can feel it.  This day we had a full house.  Sometimes not many words are even said between us but we get it.  We are there to work.  We just end up checking in on each other later in the day.

Thursday, October 1, 2015

Call me CRAZY

Had a 5:30 AM Glute Focused Workout this morning, got my twerps off to school and drove straight here….

Call me CRAZY but I call it Crazy Dedicated!

( now I have to shave my legs )

One DB Workout


That's right… all you need is ONE Dumbbell for this workout.

Did you know you can "kettle bell swing" somewhat with a DB.  Just hold the end of a dumbbell and there you go.  Works just as good.

HERE WE GO, Choose reps that work for you ( 10-15 OR set a timer 30-60 secs).  Do each move 5-7x:

DB Swing

Static/Stationary ( just means your feet stay planted and no steps are taken ) Lunge with a Shoulder Press on the up motion.  Don't forget the other side.

And the 3rd move is a good burner for those legs:

One DB squat TO one body weight squat TO one jump forward TO one jump backward.  Repeat.  Stay low on those Jumps forward and back.