Thursday, March 31, 2016

Cookie Butter

I have been having this for a 2nd breakfast lately or sometimes lunch.

2 Whole Eggs
3 Egg Whites
Bagel Thin spread with HEAVEN

Have you ever had Trader Joe's Cookie Butter?!  "A deliciously unusual spread reminiscent of gingerbread and made with crushed biscuits." -and I don't even like gingerbread but this is pretty much fabulousness in a jar…I buy 3 at a time.  Make a BIGGER jar!


Some random songs from my playlists that came on during my workout yesterday.  When they do, I never skip.

That "Man Down" song by Rihanna is my favorite running song. EVER!  It has the best beat.  I can hold a pace and run for days.  

'Too Close' listen at your own risk. 

 And that 'Cradle of Love' needs no explaining!  

Wednesday, March 30, 2016


Brooks Teal + Leopard Print = 


@brooksrunning #fithappens #ghostlover

Tuesday, March 29, 2016

Mental Toughness

That was a flaming HOT shower well earned!  

Shout Out

This girl has been using my 12 week Training Program and I can't wait to hear all the details about her journey and inches lost.

You can purchase my 12-Week Trainer HERE

Monday, March 28, 2016

Jump Rope Workout

Monday Morning Wake Up:

Jump Rope Workout:

After each exercise you will jump rope for 1 minute.  It is up to you if you want to use your bodyweight or add weight for the exercises.  This workout takes about 20 minutes if done 2x.  ENJOY!!! 

Sunday, March 27, 2016

Being the BEST

Being the BEST or being successful is a habit.

It's not a wish or a thought that sounds nice.

It's not words.  

It's ACTION!  

Every Day taking ACTION.  Regardless of feelings.

There are many times 'I don't feel like it' when my alarm goes off.  But I do it regardless of how I feel.  I never regret a workout.  Be the BEST at what you're doing! 

Friday, March 25, 2016


 Can't Touch This......... #flexfriday My sister always finds the best shirts. 

 I think she should be my personal shopper! @Shanwest00 . 

Thursday, March 24, 2016

Last Night

Just sitting here thinking about last night…….. #WCW #fithappens #midweektreat

Wednesday, March 23, 2016

Why Sprints

I posted about sprints on the track yesterday!  If you have ever done sprints on the ground compared to doing them on a treadmill, then you know there is a HUGE difference.

Sprinting = running as fast as you possibly can.  On a track I usually sprint the straightaway and walk the curve.  

Here is why I think Sprints are one of the best fat burning exercises you can do:

Sprints work your entire body at 100% intensity for prolonged periods of time.

EPOC= or excess post-exercise oxygen consumption.  Results from the oxygen deficit you created during those sprints.  Basically your body has to work really hard to bring it back to its normal state post exercise.  And because of this, you burn extra calories during that process.

Sprints burn lots and lots of calories.

It builds muscle.  Yep it does, without using weight as the resistance.  Any exercise that places maximal resistance upon the muscles has the potential to build muscle.  The End.

Sprints are my fave!!  

Sprint regularly.

Tuesday, March 22, 2016

Long Lost Love

Before the weather got crazy this morning, I went and visited my long lost lover!  We did 10 sprints ( sprint the straightaways and walk the curve ) together and it felt just like we never missed a day apart that track and I .

 My legs are telling me otherwise…… 

Sunday, March 20, 2016

Get UnComfortable

In all that we do

When we go through the motions we stay the same.  Challenging yourself in the gym or to be a better mom, co-worker, sister, friend, spouse doesn't just happen on its own.  


Always check in with yourself and ask,  am I putting forth EFFORT or am I comfortable?  Get Uncomfortable and grow as a person.  Spend an extra 5 minutes reading to your kids.  Say I LOVE you to a family member.  Ask your friend if there is anything they need.  Run an extra 1/2 mile or lift 5 pounds more for one more set. 



Fit Happens 4-Week Trainer


Friday, March 18, 2016

Back Day

When you look in the mirror you don't see the muscles that are back there......they are there.  And they like to be used.  4 x 12 on all exercises.  Throw in some sprints at the end of this.  I posted a video  about what kind of sprints the other day on my IG= @haleya_fit_happens

Monday, March 14, 2016

The LAST week of Winter

It is the LAST week of Winter!!!  YAY!  Lets get it started with a good ol' Monday Sweat Sesh.

Monday Morning Wake Up:  30 to 10 is the style of this workout.

5-7 Rounds of this should have you feeling pretty accomplished.

Friday, March 11, 2016

Leg Strength + PLYOS

Leg Strength + PLYOS:  Do each circuit 3x before moving to the next.

Plyos are my favorite form of cardio.

For myself, I like to pair a weighted exercise with a plyo move.  WHY?! You trick your muscles into overfiring.  Doing a weighted exercise and then immediately following it up with the same movement without weight ( for example, squats and squat jumps in circuit 1) the muscles of your legs will still fire as though they have that weight from the squats on your back.

The 1st exercise in all the circuits are done with weight x15 reps.

The 2nd exercise is your PLYO done with body weight x20 reps.

The 3rd exercise is there because GLUTES.  It's done with bodyweight and for 60 seconds.  Just to make it burn a little more. 

Monday, March 7, 2016

Summer is comin'

Is it just me or are we on like a fast pass to Summer?!?  The weeks go by so fast and the weekends go by even faster!  Summer will be here before we know it, so lets get this workout started.


Pair each exercise together.  Left to Right.  So your first exercises will be Jumping Jacks and Wall Sits. Do each one for 30 seconds.  Give yourself a 10-20 second rest between the two if needed.

Repeat the entire circuit up to 3x.

Thursday, March 3, 2016

Hyperextensions and SPRINTS

Hey, I just wanted to share how I have been finishing up my BACK workouts lately:

Round ONE
3 SPRINTS at 11.0mph of :30 on :30 off.  Incline set at 1%. ( 3 total mins on the tread ).

Hyperextensions 1x15 holding a weight plate ( this exercise is for low back, hammies and glutes…if your glutes don't set on fire by the last few reps you're doing it wrong).

Round TWO
3 SPRINTS at 10.5mph of :30 on :30 off.  Incline set at 3%.

Hyperextensions 1x15.

3 Sprints at 10.0mph of :30 on :30 off.  Incline set at 5%.

Hyperextensions 1x15

Round FOUR
3 Sprints at 10.mph of :40 on :20 off.  Incline set at 1%.

Hyperextensions 1x15

When finished, you should have completed 4 sets of Hypers and 12 sprints.  There you have HIIT style training.  Now enjoy all those extra calories you will burn post workout because of it. 

As always, ADJUST speeds to fit YOU.