Thursday, April 13, 2017

Seeing Progress.

Slow and Steady.... it's been a month of just pushing myself a little more in my workouts and I'm starting to see some progress.

Maybe its the filter.... maybe it's those AWFUL 'Y' hikes for time....maybe its those 16/8 hour windows of eating?

Maybe its this new tank from Lulu?

Tuesday, April 11, 2017


One for the Arc Trainer.  I often forget about this gem in the back of the gym.  If you place your body weight just right and push through your heels, it's a great exercise for your Glutes and your heart.

I did 2 rounds of this whole thing.  10 minutes on the arc.  Then I bust this circuit out right by the arc pretty quick so I'm not saving equipment or letting it get stolen.  Repeat.  #fithappens #arctrainer

Try to do them with little to no rest.  The workout calls for Jump Squats, Swing Lunges and Mtn. Climbers.  I'm doing a more aggressive mtn. climber by bringing my foot up near my hand.  They are killer.  Happy Tuesday.  #fithappens #fithappensworkouts

Monday, April 10, 2017

MMWU after Spring Break

MMWU:  I don't know about you but if you just had Spring Break like we did and stayed home with kids ( I had one recovering from a tonsillectomy) it felt like, FOR-EV-ER.  FOR-EV-ER. ( said in the Sandlot voice ).

ANYWAY, lets gets to sweating!  This is perfect for a little cardio and a way to fire up your muscles to start your week.  If you repeat this 2x you'll have a mile under your feet and that doesn't include the incline walking.

About that incline walking...... DO NOT hold on.  Power through 3 minutes as hard as you can go ( ugh, that just reminded me of my 'Y' mountain hike later today).

ENJOY this one!  Happy Monday.  #fithappens #mondaymotivation

Wednesday, April 5, 2017

Take me Back

HaHa this made me laugh!  I remember eating like 2 PB&J's about 3x a day as a kid.  Washing each one down with a GIANT glass of milk.  My mom would literally have to confiscate the PB from me.

I didn't even blink an eye.  But I blinked and suddenly I'm in my 30's and some days I can't even eat PB because all my fat grams are gone and I have to opt for the Powdered stuff.  #whatiskale #takemeback #fithappens

Tuesday, April 4, 2017


S.H.R.I.M.P -what to know: EAT IT.

They are LOW in calories.  7 calories to be exact in one Medium size shrimp.  So a dozen is still lower than 85 calories.   Wish I could say that about a dozen donuts.... anyway, 12 shrimp is a little bit less in calories than a thick 3oz piece of chicken = a small deck of cards.

They are HIGH in Protein.  About 20g of protein in a 3oz. portion.

NUTRITIONAL benefits.  Selenium value almost 100% of your daily needs.  B12 is 75%+.  Antioxidants, which we forget that animal proteins give us antioxidants but shrimp contain TWO kinds.  These help with immunity, thyroid function, premature aging and disease and reduce inflammation! REDUCE inflammation?!?? Yes Please.

Resistance Band Work

If you have resistance bands you HAVE to try this Circui:

Do the first exercise for 40 seconds, then take 20 seconds to rest and get ready to start the next exercise.  So :40 on / :20 off.  For 3 Rounds.  The band never comes off.

Side Shuffles w/ Squats

Lateral Mountain Climbers

Tap Outs Behind- the video makes it look like we are just stepping side to side but we are tapping our feet behind us.  If your buns start burning, you're doing it right

Pop Squats

Monday, April 3, 2017

8oz. of Chicken

Always Easy.  Always Good.

This is what 8oz. on my plate looks like.  I had plenty to make two tacos and have leftovers in a side bowl.  


This one is perfecto!  You have an arm exercise for 10 reps, followed with an ab exercise for 15 reps, then a little active rest for  minute.

Choose a different exercise for each ACTIVE REST.  Your active rest could be anything that gets your heart rate up:
mtn climbers
jump rope
jump squats
lunge jumps
high knees
box jumps
speed skaters
jumping jacks
lateral mtn climbers
bench hop overs
toe taps to bench
plank jacks
pop squats....... the list is a mile long.

Just know you don't have to do the exercise straight for 1 minute.   You can take 2 and do each for 30 seconds.  Whatever you do, Just HAVE FUN!!!!


Saturday, April 1, 2017

Another Batch

They are so good!  My recipe involves Kodiak Power Pancake Mix and Protein Powder.  It's posted a few back.  Try them out.  Tag me if ya do and tell me what you think. 

Friday, March 31, 2017

Afternoon Munchies

Afternoon Munchies:

Cottage Cheese
Pretzel Crisps
Mrs. Dash

Thursday, March 30, 2017

With No Rest

Very basic exercises can usually be the best.  Also wanted to show what "without rest" looks like.

Regular DB Squats followed without rest with Jump Squats.

DB walking lunges followed without rest with Lunge Jumps.

Plyos are AWESOME after a weighted exercise! I usually go for 20 reps of any plyo!

See the video of these Supersets HERE

Wednesday, March 29, 2017

Delicious. Easy and STUFFED

MMMMMMMmmmmm is what this is!
Chicken Breast
Whole Wheat Pasta

Getting it all in within 8 hours.  I still have to drink a shake in the next 60 mins!


Well sorry if this VIDEO makes you dizzy!!  BUT these are always fun to throw in after your leg press sets.  In / out jumps on a leg press machine. Kind of like jump squats.

Do your normal set of regular leg press for 'X' amount of reps.  Then immediately lower the weight some and do this until your feeling the burn.  Push past your comfort zone.  Move on to your next regular set.  Try it after each set you do. 

Monday, March 27, 2017

Be your OWN motivation

I want to be like her.
I want to have confidence like her.
I want to have desire like her.
I want to work as hard as her.

Looks like I'll be competing with myself.

The best Monday Motivation is yourself.  



One Circuit of this will take you 4 minutes.... IF you stay on task.

Do it 5 times through and you have yourself a 20 minute workout. 

Friday, March 24, 2017


I got out on the track Wednesday night before Utah had feelings about it being Spring.


Sprint the Straightaway on one Side
Walk the Curve
Run the Stadium Stairs on the Other Side
Walk the Curve
Repeat 5x

That will give you 5 sprints and 5 stadiums.  Will be 5 laps around.  

Thursday, March 23, 2017

PoWEr biTEs

PoWEr BiTeS:  I pulled a recipe from Kodiak Cakes and then made it to MY liking.  More Protein.  Plus, PB to keep kids happy but also Almond Butter to keep me happy.

1/2 Scoop Chocolate Whey Protein Pwdr
1/2 Cup Oatmeal- I used old fashioned
1/2 Cup Kodiak Power Cakes
2/3 Cup Unsweetened Coconut Flakes
1/2 Cup total, PB and Almond Butter- just make it 50/50
1/2 Cup Ground Flax Seed
1/2 Cup Honey
1 TSP Vanilla
1 TBS Chia Seeds
1/3 Cup Mini Semi Sweet Chocolate Chips
AND~~~~ if you can tell right away it seems to dry (like mine was) add a SPLASH of Almond Milk.  If it seems to wet,  add a bit more Oats.

Mix ALL ingredients together.  Cover and chill in fridge for 30 mins.  This makes them not so sticky to form.  Make into ball size of your liking.

Keep refrigerated for up to 1 week.

I know that recipe seems long and you might need to go to the store for a few items BUT it's worth it!  I've made a few different protein balls in my day and THIS is the WINNER! 

Tuesday, March 21, 2017


PiZzA on Tuesday!!!  

Everyone made their own.  For myself, I went with:

Flat Out/Protien Up
Buffalo Chicken
Turkey Perpperoni
Blue Cheese Crumbles
Pizza Cheese
Pizza Seasoning
Tomato Sauce

L Carnitine

hat one right there...... L-CARNITINE!!!  You probably have heard of it but may be unfamiliar with what it does.

A- Helps your work capacity MEANING you'll be able to go Longer, Harder, Faster, Stronger.  MORE reps, MORE sets.

B- Helps with Recovery.  My main love for this product.  Enhances recovery..... so less pain, less soreness..... therefor working out with more energy because you're not feeling beat down.  Helps keep lactic acid down.  Buildup up of lactic acid is one of the main factors as to why you feel the muscle pain.  So by reducing that, you are able to recover faster.

C- It is also a potent Fat Burner, its responsible for the transport of fats.  L-Car. gets into your cells and is used for Energy.  For fuel.  Elevating the L-carnitine levels in your body ( which you DO produce on your own ) you will be SUPPORTING the fat burning process.  Which again leads to MORE energy.

Lots of great stuff.  Those are just a few good things that it has to offer.

WHEN DO I TAKE IT?  I take 2g WITH CARBS ( important to take with carbs!!) and protein post workout.  It can be taken with any meal in your day containing CARBS and protein.

L-Carnitine is safe.  No need to cycle off.  Can be taken long term.

There you have it.  Put good quality supplements into your body CAN help bring your physique to that next level.  Hoping to see good outcomes for myself.  So far, so good.  Soreness is less, Energy is More.

This is the brand I am currently using. 

Thursday, March 16, 2017

The LUNGEY Workout

The 'Lungey' Workout:

Videos of all moves have been posted on my INSTAGRAM.

Do each pair of exercises like a superset.  Do it 3 times for 10 reps on all sides before moving to the next.

On Saturday I'll be letting go of my SPRING 6-WEEK TRAINER so you can be all prepared to start on Monday which is the first day of Spring  #goodbyewinter 


Wednesday, March 15, 2017



Here is your training plan for the next 6 weeks.  The plan is to build up some muscle with lower reps.  While including weekly warm ups and a cardio burnout on a specific given day.  The program will explain what to do for the 6 weeks after that leading you up to Summer.

In the meantime, I am working on my Summer 6-WEEK Trainer!  It will be fun HIIT Cardio routines, higher reps and will be CIRCUIT TRAINING style on the weight floor..... my FAVORITE way to train.  Training in a 'building phase' to a 'lean out phase' is a great way to get awesome results. #fithappens #trainingprogram

Buy now

Tuesday, March 14, 2017

Breakfast. Lunch. Dinner

Breakfast Sandwich:  actually I have made this for Lunch and Dinner over the last week.  So good and SO easy.

Sandwich Thin
Condiment of choice..... I used ketchup.

Monday, March 13, 2017


BB Overhead Walking Lunge TO a Deadlift.  10 reps each leg.  On the way back you do BB Overhead Walking Lunge TO a Front Squat.  10 Lunges on each leg. #fithappens #fithappensworkouts

Saturday, March 11, 2017

Outer Thigh

Part of my Leg Day this week.  This was a good superset.  10 Squat to Side Leg Raise.  Then immediately after doing that you throw a 25 lb plate on your leg and do leg raises for 15 reps! It gets a little uncomfortable. 

I'll be writing up my whole 'LUNGEY Workout' with videos 

Thursday, March 9, 2017

PROATS pose Leg Day Death

Yesterday post leg day I was DEAD and needed some food with substance.  My usual shake wasn't going to cut it.  I went with this:

1/2 C oats

1 Whole Egg
2 Egg Whites 
1/2 Scoop Protein Powder
Sprinkle of cinnamon 

I've also had bananas, chia seeds, peanut butter, choc chips, etc.... the options are endless. 

and then I had shake 1.5 hours later.   #fithappens #proats

Wednesday, March 8, 2017

and say SO WHAT!!!!

I've been posting healthy foods/snacks/treats etc.,  but I'm very much this kind of girl too. 

Yes I'm all about treats like protein balls, protein brownies, fake ice cream and any other "healthy dessert."  But think about it.....why are those kind of things even created?  Because the real stuff is delicious and we crave it so we make "healthy versions" so we can feel better about eating it right?! Yes.

Well I'm super glad things like that exist.  But I also believe that every now and then you just have to eat the real deal or you'll just end up eating the whole damn box.  Stop restricting.  Live a little and you'll find that you don't feel deprived or find yourself thinking about what to eat what not to eat 24/7.  Eat 2 slices of that naughty pizza without weighing or counting and get right back to your healthy business. Life is too short so take a break for ONE meal here and there and say SO WHAT!!!!  And say so what without even thinking about how you went over on your carb count.

Of course be considerate of your goals.  But I know we can all ease up here and there without guilt.  #rantover #fithappens #shithappens

Upside Down

Still living that UPSIDE DOWN almond butter life.   I posted this life hack a couple years ago and I wanted to share it again because it really is AMAZING.

This was a brand new jar.  I put it straight in the fridge upside down.  When the day came to open her up it was mixed perfectly.  This keeps the oils from pooling at the top.  And if you have ever stirred up a jar of nut butter then you know it can be an oily mess all over your spoon, fingers and down the sides of the jar.

Keeping it upside down and in the fridge ALWAYS is the secret to perfectly mixed nut butter without actually mixes itself.  

Tuesday, March 7, 2017

Breakfast for Dinner

Breakfast for dinner... 

Kodiak Cakes topped with PBfit
1 Whole Egg
2 Egg Whites
2 Turkey Sausages

A scale!!!

I own a food scale now!!  I wanted to make a recipe that was giving me measurements in grams, which I was like UGH!!!!

 My cute friend Wendy ordered this and sent it to me via Amazon!

Off to make Protein Brownies :)

SHoulder Killa

Ha, this exercise OWNED me.  I grabbed my usual 12-15lbs that I like to do for lateral/front raises and there was no way I could finish even one set.  I ended up using 8lbs.

It takes a little concentration.  BUT,  you hold a front raise while you do lat raises.  THEN, stop the lat raises and hold.  NEXT, do front raises with the arm that was holding the front raise.  You then do the same thing other side.  Hold a front raise and do lat raises.  THEN, hold the lat raise and do front raise.

10 reps all 4 ways.  Don't be alarmed if smoke literally starts coming off your shoulders.... JK.  But it's pretty intense!  I did this 3x through.  

Monday, March 6, 2017

Portion Control


Buffalo Chicken with a little blue cheese crumbles on a sandwich thin
Multi Grain chips cause I'm addicted to chips and since they are 'multi grain' that makes it ok, right?! ha

For the dip:

Fiesta Corn
Black Bean
Red Onion
Fat Free Italian Dressing

TIP: if you portion out your chips and dip and then put it all out of sight you won't over eat..... cause I know I could eat chips and dip/salsa until I die and I would!!!

Video to this MMWU for today

This video WATCH IT HERE tags along with my Monday Morning Wake Up that I posted earlier.  In order of the workout, you have:

Alt. Arnold Press
Bench Hop Overs
Fire Walks- these are EVERYTHING
Jump Rope- all the different ways to spice it up and have fun jump roping.

You do these exercises for 40 seconds then taking 20 seconds to rest and get ready for the next.  5 Rounds.  #fithappens #fithappensworkouts


Here is a workout that you can add on to the end of your lift or just something to do all on its own.

Each exercise WITH the rest will be 1 minute.  There are 4 exercises total that you will do for 5 rounds.  It will take you 20 minutes..... IF you stay on task.  40 seconds on / 20 seconds off.  I love the burn in my shoulders and my glutes in this workout.

Saturday, March 4, 2017

So far going good

I am 6 days in on consistently wearing my heart rate monitor again.  It is official that it DOES push me to go harder.  I make a commitment to hit AT LEAST 500 cals every workout when I wear it.    

That watch is just a little reminder during my workout that says, "Haley, you can do better than this.  STEP IT UP!!!"  I chose 500 because all my best workouts make it to 500+.   I've had so-so workouts and super duper awesome workouts.  500 is a good middle number for me.  Not asking too much but it takes effort.

Some days my workouts take me over 500+.  But some days I look at it and I can tell I'm not going to quite make it.  So I know I need to try harder.  I start adding in plyos or heavier weights or commit to a few sprints when I'm all done with my lift.  If you don't have a heart rate monitor, you won't regret getting one.  

Friday, March 3, 2017

glutes on fire

At the end of my Glutes and Shoulder day I finished with this for my HIIT cardio.  You want to feel a burn in your bum like no other then try it.

INCLINE 15% and the SPEED I chose was 4.0 mph.  Just fast enough that I almost want to hold on to the tread but I CAN manage with NO HANDS cause it's only for 2 minutes.  DEATH.

I went straight to the GHD machine, out of breath and busted out 15 hyperextensions.  Squeezing your glutes the ENTIRE time.  The burn from these two combined is unreal.  I did this for 5 rounds.  You got to get to the hyperextensions quickly following your walk.

#TRYIT #fithappens #fithappensworkouts

Wednesday, March 1, 2017

Kodiak Cakes in Cup with EXTRA Protein

šŸ„„The other morning I did a little later than usual workout.  I normally workout fasted.... A) because it's just too early for me to wake up even earlier than I do to eat/digest/etc.  B) I am capable of working out on empty.  I don't get šŸ¤¢nauseous  C) I believe in fasted workouts here and there.  Should I eat? Probably.

ANYWAY, I hit up a workout @orangetheoryorem at 10:00AM.  I taught the morning classes so I knew what I was in for.  I needed some FUEL to survive it!  So I chose @kodiakcakes POWER cake and posted a brief pic in my IG Story.  I was surprised at all the replies to that pic asking "what is this?!"  It's heaven guys.  Pure heaven.

It has more protein than the regular Kodiak Cakes.  I love to have these on hand in cases like my Monday.  So quick!  All you do is add 1/4 cup water.  Stir.  Microwave for 60 seconds and you have a šŸ„žpancake in cup.  Eat as is OR I take a small little šŸ„„spoonful of Almond Butter and as soon as its out of the microwave I set the spoon w/ the butter in the center and it melts in all the heat......thank me later!!!   I get these at @target of course! 


I hit Glutes and Shoulders yesterday.

GO HEAVY on the squats.  Put ALL the weight in your heels and drive through the heels when you stand.  I was doing close to the whole weight stack on the cable machine.

SUPERSET these 2 exercises back to back.  Only take enough time switch up the weight.  I have to go lighter on the curtsy squats than I do the regular squats.  The burn is legit.  3 sets.  12-15 reps. 

Tuesday, February 28, 2017

workout clothes disaster

#transformationtuesday of my disaster workout clothes situation.  I have been hanging X amount of tanks on one hanger.  Then when you have a few of these going on it takes up so much space.  The worst is when you want a tank at the bottom of the stack.  You have to take them all off to get to it.  And you really can't even see what you have in there.  Just annoying.  And the legging drawer..... pretty much a big mess.

The tank top hangers are called "Hang a Bunch" each hanger can hold 12 tanks.  These come in a pack of 3.

The legging hangers are called "AJ 5 Pack" they hold 5 pair.  I doubled up and did 2 leggings per rung.  So 10 pairs on one hanger.  These come in a pack of 5.

Problems solved.  I can actually see what I have.  And it looks so much nicer.  I found these hangers on AMAZON!  Had to share how neat they are.  Maybe you are in similar frustrating situation with workout clothes.  Just wanted to share.  I recently saw the tank one at Bed Bath and Beyond.  MUCHO BETTER!!!

Monday, February 27, 2017



Just a little something to keep the body moving right on into MARCH.... it's coming at you Wednesday!!!  The CHALLENGE on this one is that every time you are on your .2 mile run ( and that's ZERO POINT 2 miles NOT 2.0 miles )you  ++INCREASE++ your pace each time.

This can be done until you reach 1 mile or 87, whatever your heart desires.  I kinda think doing this until you reach 3.0 miles sounds like a fabulous workout. #fithappens #mondaymotivation

Friday, February 24, 2017

Protein ENHANCED French Toast

Protein Enhanced French Toast:

2 slices of Whole Wheat.  I used a 9 grain
3 TBS whey protein.  I used Cinnamon Swirl by @Cellucor DEEElish
1/2 C egg whites
Sprinkled on cinnamon

Mix the protein powder with a fork as you slowly pour in egg whites.  The batter will be thick.  Sprinkle cinnamon on top.  Dip bread.  Cook over medium heat.  Pour any extra batter on top.

For a little more protein and to get the benefits from yolks, I cooked up 2 eggs over easy.  MmmMMmmmmm runny eggs. 


10 minutes of AWESOME HIIT that flies by!  L.O.V.E.D. IT!!!  So what you'll do and hopefully you have some resistance bands.... if not,  I totally recommend them.  You can get them on Amazon for as low as $9.  I've even seen them at Target.

SO,  first you'll sprint for :45 seconds.  Then hop off and just let the treadmill run so you can use the timer.  Catch your breath while you get all banded up and when the time hits the X : 20 mark you do these resistance taps for :30 seconds.  Then with :10 seconds left in the minute, take the band off and get back to the tread to start at the top of the next minute.  Phew, hopefully that makes sense.


0:00 - 0:45 Sprint

0:45 - 1:20 Catch breath and band up

1:20 - 1:50 Tap

1:50 - 2:00 Take off band and get on tread

2:00 - 2:45 Sprint

and so forth and so on, REPEAT this routine until 10 minutes is up!  

Set the legs on fire and ENJOY!!!

Thursday, February 23, 2017

Wheat Thins for Spoons

You can never go wrong with wheat thins used as a spoon for your cottage cheese.  

One of my go to snacks . 

Breakfast Taquitos

2 corn torts
2 turkey sausages
2 egg whites
1 whole egg
fiesta cheese
hot sauce 
salt and pepper

Wednesday, February 22, 2017

PB banana protein shake

I had to make this exact shake again today.  In case you missed my Insta Story IG: @haley_fit_happens 
on Monday morning, here it is:

1 cup unsweetened almond milk
1 scoop vanilla whey protein powder- I would prefer chocolate but I am out
1 tbs pbfit- powdered pb
1 tbs almond butter
1/4 tsp cinnamon
1 banana


Cajun Chicken and Shrimp

 Shrimp and Chicken with a side of Italian Pasta

It looks so perfect but all it took was planning ahead!! 

Monday, February 20, 2017


Happy President's Day

Another week is here and we are one week closer to SUMMER!  YAY!  Get your sweat on and body moving with ONE round of the cardio.  Try to do your cardio HIIT style/interval ( go hard then catch your breath.  Then do FIVE rounds of the core work.

On a Monday I like to get sweaty with some cardio and core work.  Then it's W.E.I.G.H.T.S. from here on out.

My motto:  
Cardio for FUN.  Strength Train to Transform!  

Sunday, February 19, 2017

Protein Packed Snack

Just doing a little Sunday prepping for the week and here is one of my favorite combination of snacks.  When you got car pool duty, dr appts, or just know you're going to be away from home for a bit...... these are just so easy to make.  Have them on hand.  Grab and GO!  Kids love them too.

Beef Jerky
String Cheese Sticks x2 -these are Sargento Light, my 2nd favorite string cheese next to Weight Watchers JALAPENO which I can't find anywhere anymore.  LAME.
100 Calorie Pack of Natural Nuts

What I love most about this snack is that it's high in protein.  If you're going to tweak something about your diet, let it be added protein.  #fithappens #snackonthego

Friday, February 17, 2017


Breakfast Number 2:

Egg Scramble of whatever I had in the fridge

1 egg
2 egg whites
1 tbsp almond milk
1 tbsp cottage cheese
2 turkey sausages
shredded sweet potatoes
sprinkle of cheese

Tomatoes would have been tasty on this.  Or bacon instead of sausages..... just whatever you prefer or have on hand.  #fithappens #breakfast


Cellul@&%$.......  sure everyone hates it!  90% of women have it.

3 factors create cellulite-- excess body fat, sluggish circulation and water retention.  Because of these 3, it causes connective tissue beneath your skin to weaken and fall.  THEN, that's when the fat is able to push against your skin forming dimples.

FIRST OFF, having it doesn't mean you are overweight!  I know very thin people with it.  But being overweight does make it worse.  The more fat you have the more stress you are putting on the connective tissue and then bulging in the weak spots occurs.

If nothing is done about it, skin begins to lose its elasticity and the bulges become more visible.  What can we do about it then?

Of course: water.water.water (helps release excess fluid) AND clean. eating. We all know that.  A good diet/balance of P, F and C.  That's the hard part....for me anyway.  But a way I help myself immensely because perfect eating is hard would be STRENGTH TRAINING!

Muscle training, in particular, develops muscle to help iron out the appearance of cellulite.  If you leave your muscles weak they stay weak and soft/flabby.  The fat will rest on top of that muscle and there you have to lumpy look.  Grow your muscles and smooth it out.  At the same time you are tightening the skin and then cellulite is less noticeable.   Also when you exercise/train, you get blood flowing to trouble areas.  Your fat cells need blood flow to get them moving along their way.  #Fithappens  #cellulite