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
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
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
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.
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.
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.
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
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
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
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 mixing....it mixes itself.
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.
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.
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.
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.
🥄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 🤢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 🥞pancake in cup. Eat as is OR I take a small little 🥄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!
#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!!!
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
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 $9. I've even seen them at Target.
SO, first you'll sprint for :45 seconds. Then hop off and just let the treadmill run so you can use the timer. Catch your breath while you get all banded up and when the time hits the X : 20 mark you do these resistance taps for :30 seconds. Then with :10 seconds left in the minute, take the band off and get back to the tread to start at the top of the next minute. Phew, hopefully that makes sense.
0:00 - 0:45 Sprint
0:45 - 1:20 Catch breath and band up
1:20 - 1:50 Tap
1:50 - 2:00 Take off band and get on tread
2:00 - 2:45 Sprint
and so forth and so on, REPEAT this routine until 10 minutes is up!
Another week is here and we are one week closer to SUMMER! YAY! Get your sweat on and body moving with ONE round of the cardio. Try to do your cardio HIIT style/interval ( go hard then catch your breath. Then do FIVE rounds of the core work.
On a Monday I like to get sweaty with some cardio and core work. Then it's W.E.I.G.H.T.S. from here on out.
Just doing a little Sunday prepping for the week and here is one of my favorite combination of snacks. When you got car pool duty, dr appts, or just know you're going to be away from home for a bit...... these are just so easy to make. Have them on hand. Grab and GO! Kids love them too.
String Cheese Sticks x2 -these are Sargento Light, my 2nd favorite string cheese next to Weight Watchers JALAPENO which I can't find anywhere anymore. LAME.
100 Calorie Pack of Natural Nuts
What I love most about this snack is that it's high in protein. If you're going to tweak something about your diet, let it be added protein. #fithappens #snackonthego
Cellul@&%$....... 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