Monday, November 30, 2015

1st of the Month

Wake up, wake up, wake up it's the 1st of the month.
To get up, get up, get up so cash your checks and get up. -Bone Thugs-N-Harmony. 

TOMORROW is December 1st and at @oremotf  I will be delivering to you what is called, 
workout and I am very excited to rock this one out for you!!! 

I have spots open in my 7:30AM or 8:45AM classes.  Call the studio: 801.896.9058 to reserve your free spot.

Because guess what???  If you want to see the SUNSHINE, you have to weather the storm. 

Monday Morning Wake Up: COUNTDOWN


All you need for this one is a mat if you want some comfort for your back during the sit-ups, a jump rope and your own body weight.  

This one can be done anywhere… no excuses to never miss a chance to sweat, especially on a Monday! 

Sunday, November 29, 2015

Let the SUCCESS find you!

I love this!  When you weigh yourself, Every.Single.Day or inspect every inch of your body every time you get dressed, that can really take the fun out of fitness.  

Just be consistent and go with it and do it for all the right reasons.  FOR YOUR HEALTH.  The success WILL FIND YOU.

One day you'll run at a faster pace.  Or lift 5 pounds more or do 5 more reps.  OR those jeans will out of no where need a belt.

The results that sneak up on ya are so much more rewarding than constantly looking for it and dealing with the mind games.  Just TRUST the process and let the success find you. 

Saturday, November 28, 2015

HIIT Cardio and Core Pyramid

Thanksgiving Week: HIIT Workout and CORE PYRAMID

This video goes with the workout I posted last night. Here are the exercises for the Core Pyramid.  I can tag you in previous videos of mine in the HIIT exercises.  Just ask in comments.

From Top to Bottom.

Flutter Kicks & Heel Touches

Leg Lifts & L+R Side Plank Dips

Mountain Climbers

Push Play HERE

Thanksgiving Week: #SWEATYSATURDAY

Thanksgiving Week: Here is your #SWEATYSATURDAY for tomorrow: One last workout to go!


Doing each exercise back to back with little to no rest.  Rest after one complete round.  Do the HIIT workout 2-3x.


Go straight down the list.  As the exercises change, the reps decrease by 10.  When you reach 10 reps of Leg Lifts, you will then work your way back up the list.  Reps will increase by 10.  Do the Core Pyramid ONE TIME ONLY.  Burn Baby Burn.

Hope you had a fun week!  Enjoy the rest of your weekend. 

Thursday, November 26, 2015

Shopping is my Cardio

……...let the wise words of the Fabulous Carrie Bradshaw inspire your workout today!  Happy #blackfriday shopping to you.

Coming tonight is the final Thanksgiving Workout for your Sweaty Saturday tomorrow.  You're looking at a HIIT workout and a Core Pyramid.  

the GET SWEATY before you get STUFFED Workout

This workout is a mix of all things.  All Muscles and some cardio to get you nice and sweaty so you can then go and have a fabulous Thanksgiving and enjoy it all.

Just go straight down the list doing each move for the number of reps/sets that it says next to each exercise.  Go heavy on those weights.  You only have 2 sets of each exercise….besides abs are only one set  ( we planked our guts out Monday right?! ).

Depending on how fast you run during your 5 minutes….. you may finish this workout and feel like adding another round.  If you have some time but not enough for a complete full round, you could do one set of every exercise and cut your 5 minute runs in half.  Just an idea.

Here is another idea…… try and beat your 5 minute runs each time!  That sounds fun…..Might as well.


Wednesday, November 25, 2015

Thanksgiving Week: BACK and BICEPS VIDEO

Thanksgiving Week: BACK and BICEPS

This goes with the workout I posted last night.  Here are some of the exercises.

From Left to Right.

Circuit 1:
Standing High Cable Row
Reverse Grip Bent Over Row

Circuit 2:
Reverse Grip Pulldowns
Single Arm Cable Rows

Circuit 3:
Good Mornings
Hammer Curls w/ Rope attachment

From the WARM UP: 21's

You do a set of 21's after each 1/2 mile run or walk.
21's are 7 half curls from bottom to half way point.  7 half curls from half way point to top.  Then 7 Full curls. *see previous post for the workout.  

Tuesday, November 24, 2015

Thanksgiving Week: BACK and BICEPS

Thanksgiving Week: BACK and BICEPS: 
12 reps of each exercise.  3 sets of each circuit.

Take a set of DBs or a BB with you to the treadmill for your WARM UP:

you have .50 (1/2 mile ) run.  If you choose to walk, shoot for .25 miles at a 5% incline.  When you hit the mark, hop off the treadmill and do a set of 21s ( I can tag you in my 21 video ).  REPEAT this for 3 total rounds.

Push yourself on those runs/walks.  Try and get the warm up done in 15 minutes or less.

The rest of the workout is done circuit style.  Move quickly from one exercise to the next.  Rest after you finish a round.  Then repeat that circuit for a total of 3 rounds.  Then on to the next.

Video of most exercises is on the way!  I LOVED this workout.  Left my back super sore.  Connect that mind to those muscles. 


MIND BLOWN!!!!  Really.  I just am.  @cellucor thanks for being amazing!

You guys….. I placed an order 21 hours ago, there is my confirmation saying it's on its WHEY.  Three  hours later I get an email saying my order has shipped, I thought oh cool.  But then just now, my order literally appeared on my front porch!!!  And shipping was FREE.  And it arrived in less than 24 hours… that's awesome right?!  

In case you're curious as to what I ordered:

2- 4 lb tubs of Cinnamon Swirl and Mint Chocolate Chip WHEY protein powder

C4 Ripped which is a creatine free pre workout with ingredients specific to fat loss.  Supports your body's ability to burn fat and give you that push to train hard.

SuperHD- thermogenic.  And my morning drink of happiness.

2- 50 Serving Alpha Aminos.  Keeps me hydrated during workouts and aids my muscles in the recovery process during and after workouts.  BCAAs.

As always with my code you can get a 25% discount on Cellucor supps. at  
That code is: HALEYA

Thanksgiving Week: SHOULDERS and TRICEPS VIDEO

Thanksgiving Week: SHOULDERS and TRICEPS

This goes with the workout I posted last night.  Here are some of the exercises.

From Left to Right.

Circuit 1:
Arnold Presses- rotation in the wrist at the top
BB Front Raise

Circuit 2:
Lying Single Arm Tricep Extensions-keep that elbow pointed at the ceiling
BB Upright Rows

Circuit 3:
Tricep Extension w/Rope
Tricep Pulldowns

From the WARM UP: those are Tricep Dips off the back of your treadmill that you do between each 1/2 mile run or walk. *see previous post for the workout.  


Monday, November 23, 2015

Thanksgiving Week: SHOULDERS and TRICEPS

Thanksgiving Week: SHOULDERS and TRICEPS: 
12 reps of each exercise.  3 sets of each circuit.

FOR THE WARM UP: you have .50 (1/2 mile ) run.  If you choose to walk, shoot for .25 miles at a 5% incline.  When you hit the mark, do 12+ dips off the back of your treadmill.  REPEAT this for 3 total rounds.

Push yourself on those runs/walks.  Try and get the warm up done in 15 minutes or less.

The rest of the workout is done circuit style.  Move quickly from one exercise to the next.  Rest after you finish a round.  Then repeat that circuit for a total of 3 rounds.  Then on to the next.

When you finish the entire workout and for the time you have remaining…… do sprints on the treadmill.  I always put my incline to .05% - 1.0% to be more like outdoor running.  You will do 30 sec on/30 sec off.  I do my sprint then put my feet to the sides of treadmill while I rest.  This way the treadmill just keeps going and you don't miss a second getting to your pace.  

the 'PLANKSgiving' Treadmill Workout: VIDEO

the 'PLANKSgiving' Treadmill Workout:

This goes with the workout I posted last night!  Sam and I are showing you 2 of the 4 planks from that workout.

Push Play HERE

1- Right and Left Side Plank.

2- Elbow Plank w/ Hip Dips.

I am assuming that you all know a basic 'Elbow Plank'  basically what we are showing in the hip dip video but you are not dipping.  Just holding a plank position nice and still.


Elbows under shoulders.

Keep your core tight.

Flat back…like there is a board laying on your black.

Don't let your hips fall toward the floor.

Don't stick your butt in the air.

Make sure to check my last post to get the code for a discount on the most delicious protein bars you'll ever eat.


This week I'm providing you the workouts and @g2gbar has teamed up with me to provide you some deliciousness!  They are offering you all a discount on their fabulous protein bars.

Why not make this your first purchase of your Black Friday Shopping and an early Christmas Present to yourself……. Getting a shipment of @g2gbar is always like getting a x-mas present.  If you have had these then you would agree.  DEEEEEELISH!

They are giving you a discount to use on their website ( ) to get 25% off.  The code is,  "GOBBLE" it starts NOW and it expires Wednesday night.  AND, orders of $100+ will get free shipping.

Just an FYI, Peanut Butter Chocolate Chip is my favorite… but they are all delicious.  I eat one Every.Single.Day….. #truestory So that's why I buy in bulk and store them in the freezer.

So tag your friends to let them know about this offer. 


Sunday, November 22, 2015

the 'PLANKSgiving' Treadmill Workout

the 'PLANKSgiving' Treadmill Workout:

All you need is a treadmill and mat.  Extra credit to you if you want to add weights to your Lunges and Squats.

Just follow the circuit numbers in order: they are labeled 1, 2, 3, 4, 5.  Each circuit is only done once.

They are all the same circuit but you will add 15 seconds onto your Sprints and Planks with each circuit.  Also, as the 15 seconds get added on to each circuit, you will do one less sprint.

For Example:  Circuit 1, you will do 4 rounds of 15 sec on/15 sec off.  4 total sprints.  Hop off treadmill and do 15 sec planks for each type of plank.  Move on to circuit 2.

Circuit 3 is for the lower body.  Body weight is just fabulous.  But feel free to add in some weights for a challenge.

When you hit Circuit 5 you will do 1 round of 60 sec on/60 sec off.  1 sprint total.  Hop off treadmill and do 60 sec planks for each type of plank.  Push yourself on the sprints.  Add incline or lots of speed. Make them uncomfortable. 


Regardless of what you look like, or what you think you look like, you CAN feel good about yourself because YOU are NOT your appearance.

How can we feel good about ourselves regardless of what we look like? I believe through Exercise!

When we exercise to increase our Fitness rather than to improve physical appearance, we are more likely to feel positive about our bodies.  Physical activity is the most powering thing you can do for your self-esteem.

Use your body as an instrument to enjoy life and all the health benefits that come with it; cardiovascular health, improved blood sugar, healthy blood pressure, CONFIDENCE…..Just to name a few.

Our bodies were made to Live, Move and DO, not just Be.

and here comes THANKSGIVING!

Thanksgiving is upon us!  I LOVE this time of year.  And it can be a tough time too trying to stick with our Fitness…….TRUST ME, I know.  Things get crazy busy and we tend to be on the go a lot more and let things 'come up' and you know the rest….food, parties, traveling, etc.

I want to do my best to help you get through it.  You've come this far, JUST KEEP GOING!

SO, I will post a workout for each day this week.  YES, even a Thanksgiving Full Body Workout.  Of all days, please workout this day!  Most gyms are open.

However, by Friday you will have worked all your muscles……soooo I'm down if you let #blackfriday shopping be your cardio and give your body a rest.

I hope you all have a great week!  I am thankful for all the support I have been given that keeps pushing me to do what I love.  Ok, Lets Do This! Tag your friends to commit and sweat with you!!  P.S. besides a workout tomorrow, I also have a treat for you. #fithappens XOXO

Saturday, November 21, 2015

Exercises for the GLUTES

#SWEATYSATURDAY exercises for your Glutes:

1- Weighted Plie Squats w/ each foot on a bench.  5x15.  SQUEEEEEZE the Glutes when you are  at the top.

2- Single Leg Elevated Hip Thrusters. 5x15. SQUEEEEEZE the Glutes when you are fully extended.


Wednesday, November 18, 2015

Do it for the BOOTY workout

the 'Lets do it for the bOOty' workout:

3 Rounds.  

Use Weight where you can.

For example, I would use a barbell for the Walking Lunges, a barbell across my hips for Glute Bridges and hold one heavy dumbbell for the Plie Squats.

I posted a video yesterday of those Glider Lunges on my INSTAGRAM

Prepare yourself for some sore buns!

Tuesday, November 17, 2015

Glider Lunges

Who knew a paper towel could give such a great workout.  Don't over look these things.  You WILL be sore.

3 Sets of 30 reps for each leg.

1- Reverse Glider Lunges: really try and keep the weight in that heel as you pull yourself up instead of using the toes or front part of the foot.

2- Slide Glider Lunges: focus on using the glutes and the inner thigh to pull yourself back to the start.  Again keeping the weight in heels on that planted foot.

and you're welcome @vasafitness for making your racquetball floors nice and shiny!

Monday, November 16, 2015

My top 5 Reasons to never miss a Monday Workout

My TOP 5 reasons to never miss a Monday Workout:

1- The weekend is over.  Back to the hustle and bustle of work, school, training, etc.  A slow release of ENDORPHINS during a workout is the best form of medicine to beat any 'Monday Blues.' A workout will wake you up and help you feel alive!

2- A workout on a Monday can give you MOMENTUM.  The push you need to get back on track.  The momentum you need to feed off of.  Don't miss or you could struggle to get back on track.

3- Completing a Monday workout can give you a feeling that you are in CONTROL of your week.  An awesome workout on a Monday can give you that "bring it" attitude to have a great rest of the week.

4- And lets be honest……I'm sure most of us tend to enjoy a few extra calories/indulgences/chips and salsa ( *cough *cough #guilty ) on the weekend.  So a good SWEAT sesh just feels good on a Monday.  Those extra calories are there to give you plenty of energy to rock out an awesome workout.

5- A Monday workout gets the mind in the right place.  Meaning you are more likely to make healthier choices as to what you put in your mouth.  We all know the best day to start eating HEALTHY is on a Monday.

DON'T MISS A MONDAY and the rest of the week will fall into place! 

Sunday, November 15, 2015

Play Like You're In First

If you are 2 weeks, 4 months or 1 year in……... be Proud of that.  Be Confident in where you are going and where you are.  Mentally OWN it like you are supposed to be there and that you're in 1st place!

BUT, always train like you're in Second….. Catch that person in front of you.  Help those on your team behind you.  Never Settle.  Never stop working for what you want. 

Friday, November 13, 2015

Some Peoples Kids

Some peoples kids!!!!

I have no words about things like this.  I really thought these were joke posts until I read comments like, "I like the increase in calories," "it is still a calorie deficit but you have more chance of sticking to it,"  ARE YOU KIDDING ME?!?

and my favorite, "this is a good diet to follow, it's important to fluctuate between calorie intake each day so you don't plateau."  Yep, you rock out those 700 calorie days and enjoy the 300 calories days even more!  Especially that Day 30: FAST! The creators of these things need a high five in their Mug.

It's just sad that some people really believe that this is what it takes.  Don't be brainwashed to think that if you want to lose weight and be 'skinny' then you need to starve yourself or eat less.  Believe it or not, doing it the right way by eating more you will lose more.  Your body NEEDS fuel from food to burn fat and gain lean muscle.

I'm so bugged by this….. I think I'll go eat a Scotcharoo!

Thursday, November 12, 2015

Triceps and Shoulders

As promised-


I decided to be fancy and type up our workout so everyone had something to reference to instead of having to ask me…..So here it is:

15 reps of each exercise unless it specifies otherwise.  
3 rounds of each circuit then move on.

I have videos of most every exercise in this workout.  Hashtag Search: FITHAPPENSWORKOUTS on instagram for them.  I am also more than happy to tag you or explain an exercise for you.  I posted a video of a few exercises from this workout just now on my instagram

PLYO COUNTODOWN: is back in my feed but you can find it HERE > PLYO COUNTDOWN  If you want full details.  Otherwise you do, 10 reps of each exercise in the list.  Then start over doing each exercise for 9 reps.  Then 8 and so forth……down to 1 rep.

Wednesday, November 11, 2015

Peanut Butter Banana Sushi Bites

Peanut Butter Banana "Sushi" Bites:

1 whole wheat wrap

1 TBS natural peanut butter.  I use Almond Butter

1 small banana


2 TBS plain non-fat Greek Yogurt

1 TSP honey

and a dash of cinnamon

From this little snack you will get…. good for you fats, fiber and carbs your body needs.  You can also swap out the banana for strawberries to mix things up.


1- BEAT HUNGER.  PB can actually help you eat less.  The combo of fiber and protein in PB causes you to feel fuller longer.  Keep hunger pangs away that creep up on you later in the day.  Also, the fats found in PB are healthy fats that protect us.

2- MOOD BOOSTER.  Besides the potassium you get from a banana, bananas can boost your mood.  They contain the amino acid Tryptophan which increases serotonin….the feel good brain neurotransmitter. 

3-  FILLING FIBER.  Fiber rich grains like whole wheat wraps keep you feeling fuller for longer but they also help move food along through your gut while controlling blood sugar levels. 

4- FATIGUE FIGHTER.  The honey in the "soy" sauce used for dipping will give you a quick boost of energy.  The natural sugar content in honey enters the bloodstream rapidly.  Honey would actually be great when a quick burst of energy is needed…..before a workout or during a long run. 

Tuesday, November 10, 2015

Mountain Climber Variations

Mountain Climbers…one of my favorite ways to get the heart rate up.  Lots of muscles are being worked here and especially those abs without even doing a sit up!  

Many ways, for all levels to do a mtn. climber:

1- Cross Body mtn. climber… take your knee to opposite elbow. slow paced

2- Faster pace.  Knees drive quickly and toes/feet stay off the ground on the drive up

3- 'Runners Lunge" my favorite and the most difficult.  Bring you foot as close to your hands as you can

Always strive to keep your back flat as possible.  Like you have a board laying on it.  Hips Down and butt out of the air.

I've got a Tricep and Shoulder workout coming your way soon and it involves these, try it out!! 

Monday, November 9, 2015

What is OTF

My Monday 5AM and 615AM crew make me smile!  Way to kill it today!


We run an hour long class that combine treadmill HIIT ( walkers/joggers/runners ), full-body strength training and indoor water rowing.  You will be given a heart rate monitor to wear around your chest.  Every class is monitored and heart rate based.  Monitoring your heart rate is key to ensuring that you hit the right zones you need for EPOC to kick in.  You can expect to burn anywhere from 400-1000 calories in the hour….pretty awesome.

This class is for EVERYONE!

For the Beginner

For the Athlete

For the Determined

I still have spots open for my Tuesday 730 & 845AM classes!  
If you haven't tried a class, your 1st trial class is FREE.  
Just call 801.896.9058 
to reserve your spot @oremOTF

This is my current teaching schedule!

Come see me and get hooked on the best 1-hour workout that is sweeping the nation!

Sunday, November 8, 2015

Good Enough

It's about making peace with the phrase " GOOD ENOUGH" and moving on.

Don't try and be perfect cause we all know that just can't happen.  JUST GET IT DONE guys!!! That's better than perfect and more than good enough.

Saturday, November 7, 2015

Pumpkin Bites

That little gem would be a PUMPKIN BITE on my spoon from Yogurtland.  DEEEELISH!

Under we have the usual Reese's, gummy bears, and cheesecake bites with PUMPKIN PIE, Peanut Butter and Pistachio yogurt….yes I am junk junkie.  And yes, it's November and I am wearing shorts to the Jazz Game!

Saturday at the BAR

Getting the party started at 6AM at the

Thursday, November 5, 2015

Grand Opening

Such a fun night at the Orangetheory Grand Opening Party!!

Come see what the 1-hour workout that is sweeping the nation is all about!

I teach Monday af 5 and 615 AM

Tuesdays at 730 and 845 AM

Lift Weights

My workout yesterday was legit!  To think cardio is the only way to burn calories is NOT so.  Weight training is how you kill two birds with one stone.  Change the shape of your body AND burn calories at the same time.  It doesn't need to be cardio here ( AM or today ) and then weights there (PM or the next day ).

You WILL burn calories lifting weights.  The weights are what will change your body shape not the treadmill.  The treadmill will give you great endurance, yes that's why I do it.

I do like to add in some 'active rest' during my weight sets here and there just because that is how I like to train.

This day was Back and Biceps.  With some sets of mountain climbers, burpees and squat jumps.  Those little sets of active rest maybe take me 20 seconds.  

Trust in the weights!  

Wednesday, November 4, 2015

5 X 50 COMBO

5 X 50 COMBO: a little mid week PUSH to keep you going.

10 Reps of each exercise, done for 5 Rounds total will give you FIFTY reps for each exercise.  Totally Doable.  Go ahead and throw in some 'Active Rest' after each round for some extra calorie burn.

Each exercise is 2 separate moves.  Yes, you can do them simultaneously to save on time BUT I prefer them done as 2 separate exercises for this workout.  This way you can focus on good form for each move.

PUSH PLAY HERE to see the exercises done.

Tuesday, November 3, 2015


Join me and my teammates @oremotf this Thursday Nov. 5th anytime between 4:30-7:30 for a PAR-TAY!  Come find out what ORANGEtheory Fitness is all about!

First 50 people in the door will get an Orange Gift Bag.  There will be food, GIVEAWAYS/raffle, @dexabody will be there and @LuluLemon with a trunk show.

Get discounted prices on memberships/packages…… these would make AWESOME Christmas  presents!

Get in shape with the funnest and most effective training style of workout for a brand new and happy you in 2016!!!

Freakin Burpees

I posted a workout with Freakin' Burpees yesterday….. sometimes you just got to do them!  They are actually a very effective full body exercise.  So here are some options for all different levels.

1-Burpees w/ a push up from the knees to no jump

2-Burpees w/ a regular push up to no jump

3- Burpees w/ a regular push up and a jump

4- Burpees w/ a plank jack and a jump

#fithappens #fithappensworkouts #burpeessuck

Monday, November 2, 2015

Full Body Throwdown

Monday Morning Wake Up: POST HOLIDAY STYLE just for you following a candy holiday!!!  You're Welcome.

The number of times you do this is up to you!  Get one round done and see how you feel.  If you aren't sure on those 'ISO SQUAT JACKS' you can find those in the last video I posted.

Get SWEATY….don't stop until you're proud!

Sunday, November 1, 2015

Don't Get Run Over

We can all talk…..  talk about how you have had it, how you are ready to start eating better, exercising, getting in shape, taking better care of your body and your overall health etc., you can talk about it until in your mind you are on the right track.

But you will get run over if you just sit there.