Monday Morning Wake Up on LEAP day

Happy LEAP day……One extra day in the year calls for a Monday Morning Wake Up workout.  You have some running to do with a little plyos and ab work.

On a treadmill OR you can do this on an outdoor run if you have a way to track your distance.  You will run for .25 mile and then perform the plyo and ab exercise.  If you choose to walk the distance, shoot for .15 mile.

Doing one round of this will give you 1 mile ran.  

Repeat as needed.

LIFT weights

Changes we will experience as we age are not all inevitable…. yes some of them may be.  But I happen to know a way that makes some of the aging issues become less of a bummer. 

 LIFT weights.

Don't ignore lifting weights because you feel it "doesn't apply" to you.  Lifting can seem like a vain thing that all the young bucks are doing to attract one another, or that women who want "that look" are doing…..but don't get so caught up in your doubt or perceptions that you skip out on the benefits it offers EVERYone.

Love or hate the way you think muscle looks- we all USE our muscles daily.  Don't ignore the fact that by NOT adding resistance training to your routine you are doing yourself and loved ones a disservice.  You're only slowly stripping away your future independence.

Protein Pancakes

Ok, Ok…… as much I wish we could all eat @yogurtlandorem for every meal and all of our post workouts but in all honesty you can't do that for EVERY meal if you're really looking for those results by Summer.

However, you do need to live a balanced life and ENJOY things like Yogurtland and NEVER feel guilty about it.  You bet I'll be there at some point this weekend.  In the meantime, I'll go ahead and eat these:

Vanilla Protein Pancakes

1/2 cup Oatmeal

1/2 cup Unsweetened Almond Milk

4 Egg Whites

1 Whole Egg

1 Cup Vanilla Protein Powder

Cinnamon to taste

Combine all ingredients and mix well.  Heat skillet to medium-high and coat with nonstick cooking spray OR I like to use coconut oil.  Cook like a pancake yo!  Serve with fresh fruit or a low-sugar syrup.  

ENJOY! 

25% off all Cellucor supps with code: HALEYA 

30 minute treadmill run with HIIT

Yesterdays workout on the treadmill was this.  30 minutes over before you know it.

You have two 10 minute runs separated with a 5 minute HIIT and one more round of the HIIT when you finish the 2nd run.

The 10 minute runs are the same..... the only difference is your slower paces are in the reverse order on your 2nd 10 minute run.

Remember these are the speeds I did.  I also had my incline at 1% .  Adjust the speed to make it work for you.  

Workout because you CAN

 Never take your ability to MOVE for granted.

There is nothing wrong with wanting to look better.

But sometimes we need to refocus and just do it because we CAN and then be grateful!

Be Mine…….. Sweaty Valentine

the 'Be Mine…..Sweaty Valentine!'

Get sweaty with this 10 minute Treadmill Workout before you head out for the weekend.  Which you can repeat as needed to make it as long as your heart desires.

ALSO, the speeds are mine and are there for suggestions.  As always, go at the pace that fits your fitness abilities.  Just an FYI, my recover pace was 6.5 and my 1 min fast sprint was 10.5.

Just a reminder…. I always run with my incline set to at least 1% - 2%.  Doing this will simulate much of the same effect as running outside.  

ENJOY!

SORE? to workout or not to workout

Its been a brief moment since I've done a good ol' pull-up AND then I was super smart and did 4 ( assisted ) rounds of 20 last Saturday……that is 80 pull ups too much.  To say that I can I barely move my arms/lat area is putting it mildly.

I did a little run yesterday to get the rest day kinks out and to awaken me from my food coma from the weekend #super50 I was even sore just to run.  The jiggling around of my upper body had me like .

So in this situation when you are SORE…..Should you workout or should you not?  YES!  You Workout!  Though it may seem not agreeable with what seems right or natural but exercising with sore muscles speeds recovery.

No that doesn't mean I go do pull ups or attend the "C" word BUT it does mean you opt for gentle workouts that boost blood flow, like low intensity cardio or yoga.  This will send oxygen and nutrient rich blood to your muscles to get the healing process going.

This situation is different if you haven't taken a rest day in weeks and are feeling terrible.  Take a day off.  You are over training and you need a break.  Know the difference between dull muscle pain and  actual injury.  In my case, I know I am fairly active and my pain was nothing to be worried about.  I just needed to get the blood flowing.  

Monday Morning Wake Up

Monday Morning Wake Up:

How many rounds can you get done in 20 minutes?!? 

Set a timer and just GO. 

The ORANGE Effect

That heart rate monitor around my body is your best friend during an OTF workout.  You want to get used to controlling your heart rate.  More splat points doesn't always mean better performance.

Did you know the goal is ONLY to spend 12-20 minutes of your workout in Zones 4 & 5 ( Orange and Red zones combined ).  By spending the time in those zones, sets yourself up for EPOC……. a fancy way to say that for 36 hours after our workouts you will continue to burn extra calories at a faster rate!  Our goal at OTF with our heart-rate monitored training is designed to keep heart rates in a target zone that stimulates metabolism and increases energy.

As trainers at OTF, we give you all the opportunities to make 12-20 minutes happen in the ORANGE zone!  You got to WANT it.  We provide it, you got to dig deep during those pushes, all-outs, sprint rows, inclines and make it happen.

We as trainers will also ALWAYS give you plenty of time to recover and bring your heart rate back down to the green zone ( where the majority of your workout takes place: 25-35 mins ) with base paces, walking, and slower movements on the weight floor.

Come see me at OTF and lets get you in tune with your heart rate!  I teach Monday and Wednesday mornings at 5:00, 6:15 and 7:30.  Call to set up your Free Class.  801.896.9058 

Pull-Ups

Pull-Up are not my favorite but someone's got to do them!

Super Woman

When your sister gives you a #SUPERWOMAN tank, you wear it ASAP and flex your guns! #fithappens #flexfriday @shanwest00 😘

January is my Trial Month

G-Dang it….. that felt good.  Full Body Circuit 2 days in a row for me.

January is my trial month. ( #balance ).

NOW I will get to work and see what 2016 has up its sleeves for me.  Hopefully a tan real soon!  #fithappens #isitsummeryet

muscle = metabolism

FACT: your body really DOES burn more calories maintaining muscle than it does maintaining fat.

FACT: this means that YES, the more muscle you build, the more calories your body will naturally burn each day on its own.

FACT: building muscle DOES increase your metabolism.

The more muscle you lose on fad diets, the slower your metabolism will be.  If you've spent year after year following these diets- you're likely already experiencing this.

If you are one month in on your new year resolution and your scale weight is dropping fast, it's likely a FAD!  So how about we finally set aside all the hype of losing weight/fat loss and focus on what matters.  FUEL your body with healthy foods and plenty of it.

As we age, things start to slow down and things get droopy.  It's just part of life.  SO, do something about it now and forget the losing weight part!  Get your muscles fired up!  And guess what?!  You'll lose weight the healthy way while your at it.  #killingtwobirdswithonestone.  AND, you'll tighten things up.  #getitrightgetittight 

Muscle = Metabolism.