Shoulders

Sorry this is a screen shot off my phone from Instagram acct, which is where I post a lot of things. If you are not already following me there, my IG name is:

@haleya_fit_happens

Here is a great shoulder workout that will get your shoulders on fire!!!  As always, you can choose weights that better fit your fitness level.  You can do this with 5, 8, 10 pound weights or 8, 10, 12 pound weights or you can even do them with 12, 15, 20 pound weights ( maybe one day I will be at that level).  Just make sure it is challenging you.  You should feel a major burn even on your first set of 40 reps.  

ENJOY!!!

Eat More Than You Think You Should

More than likely if you have started a new "diet" "healthy eating" "fitness lifestyle" "eating clean" whatever you want to call it, chances are you could be eating more. It seems to happen this way but we ALWAYS tend to OVER EAT the bad stuff and UNDER EAT the good stuff.  Just because you decide to clean up your diet should not mean to restrict calories.  Yes, we need to restrict french fries, cupcakes, loaded cheeseburgers from In-N-Out but not calories that come from healthy foods.  There is a difference.

If you were eating 2,000+ calories which is including the bad stuff and then decide to make a healthy change, you just need to trade the bad stuff for the good stuff.  You can still keep your calories somewhat high eating good stuff and you will still lose weight.

For some reason 1200 calories seems to be the magic number for calories consumed and weight loss.  Regardless if a person is 5'9" and someone else is 5'3"…… 1200 just seems to always be the magic number.  WHY?  I don't care what your size/shape/height/weight is, 1200 calories especially if you are working out is not sustainable for most people and eventually leads to old eating habits and weight re-gain almost EVERY time!  Our bodies need fuel, vitamins, minerals and more to give us energy and this must come from food.  

Adding in 200-300 calories more of healthy eats to your diet is actually pretty easy and will not give you negative results.  It can be done simply by adding in 50-100 calories more at each meal or snack.  Doing this will not only keep your body from thinking it's starving and clinging
on to stubborn fat but it will also give you more energy for your day.  An extra 200-300 calories should keep you feeling satisfied and full so we don't end up feeling like we are starving and grabbing things out of hunger that aren't exactly healthy……..this leads to over eating the bad stuff.

In case you stood on the scale today…...

Slow Progress is Progress

SOME QUIT DUE TO SLOW PROGRESS NEVER GRASPING THE FACT THAT SLOW PROGRESS IS PROGRESS!

This is mid-week of Week 7 of my Fit Happens in 12-Weeks training program.  It has been a very sloooooow process for me this time around.  I am pretty sure I out did myself over the Holidays and was just over the whole fitness thing mentally.   Looking back it was not worth every cookie that came my way.  Life is so much more enjoyable when I feel healthy.  Over the last 7 weeks there have been many times I doubted myself but I have to constantly remind myself to TRUST THE PROCESS.  If you give any fitness routine and healthy eating effort, consistency, and patience- It is bound to happen.  Some get faster results, while others it may take longer.  The point here is,  it DOES happen.  With honest effort, it WILL happen.  I am okay with the way I look.  Yes, I have had faster results than what it is taking me this time around but I can honestly say that my eating has not been 100% in effort.  You get what you give and results are earned not given.  I am hoping that with Spring nearby and some sunny days that will help me kick my fitness up another level.  The beginning of the year is tough.  Even with all the motivation that comes with the New Year, it does run out.  The cold weather and being cooped up can for sure kill your vibe of motivation.  But those days are almost over so start giving it all the effort you can give now.  You will be glad you did.    

SNACKS

SNACKS…. my food in between meals.  Just to give you some ideas: 

-LITE string cheese by Sargento, the best tasting I have found.  Granny smith apple, I like the tart taste.  Quest Bar.  

-PLAIN non-fat Greek yogurt, I like the Kirkland brand (Costco).  Sweetened with Stevia in the raw.  Natural trail mix: cashews, almonds, cranberries, yogurt chips, and wild blueberries (Costco). 

-Cottage cheese.  Small banana.  Almond Butter. Cinnamon

-Brown rice cakes.  and MY FAVORITE…..smoked deer jerky.  One of the leanest meats you can get.  My husband is quite the outdoors guy and a MASTER smoker.  I get the jerky made almost every Sunday :)

Notice every meal has a protein source, carb and a couple with healthy fats.  Veggies happen in all my regular meals.

it's NOT the same…..

I have said it before and I will say it again…….

Losing pounds on the scale does not mean that you are more fit, it just means you are lighter, which doesn't mean much at all!!!

It's actually easy to lose 5 pounds of weight no problem, anyone can do that in a 24 hour fast.  Losing 5 pounds of pure body fat is a totally different story…..now that takes time and effort!  I hate knowing that a 5 pound weight difference can either make or break a persons day.  Have a bad weekend and 5 pounds can easily make someone feel down in the dumps.  I suggest you just toss the scale!  Or only refer to it once a month if you are just that curious. 

It may sound odd, but it's possible to get thinner without actually seeing a change on the scale.  This happens when you lose body fat while gaining muscle.  Your weight can actually stay the same even as you lose inches, but PLEASE know that you are going in the RIGHT direction.  You CAN be getting results even though the scale doesn't change.  Understanding the difference between losing weight and losing body fat can change how you get results and will definitely change how you look at your own body!  Even the light weight people out there need to be careful.  You can have low body weight, but still have unhealthy levels of body fat.

A lot goes into that number that the scale provides for you.  Water, food, bones, organs, fat, muscle, have you pooped today?!?  You may laugh but seriously! So for those reasons the scale isn't worth your time to track your progress, especially if it has so much control over the way it makes you feel.  Good or Bad!

Great changes can be happening with your body that the scale will not tell.  If you are doing cardio and strength training, you may build lean muscle tissue at the same time you are losing fat.  In that case, the scale may not budge even though you are getting leaner and slimmer.  Don't let it get you down and discouraged.  Just trust the process.  You know deep down if you are truly doing what it takes to become more fit.

Fit Happens 12-Week Training Program

I am currently starting up week 7 of my training program on Monday.  I want many more of you to start it too.  It's for sure never too late.  Summer will be here before we know it, so now is the perfect time!  I have been loving every minute of it for the last 6 weeks.  I have my sister and amazing friends doing it right along with me.  We are having a good time!  I have had awesome feedback from the people who have also purchased my program and are currently in training.  You guys, this is something worth having and keeping!!!  It is a great program and super easy to follow.  I want more people to get their hands on it and love it as much as I do and as much as others who have started it.  Purchase it today, put it on your shelf or in a folder on your computer/phone and save it for a day you are ready to make a change.  Then when you are ready to kick it in gear this is your ticket to get you a body you can be proud of in 3 months.  After the 3 months, you will have tons of knowledge about weight training and will LOVE seeing how your body has changed.  I promise you will not want to stop!  Hang on to the program and do it again, anytime!  

When this program is followed, it will have you swimsuit, vacation, competition, bikini, summer, wedding, etc., whatever you want to call it- READY!

WHAT IS THE PROGRAM?

The program is 42 pages. The program is NOT just 12 weeks worth of workouts randomly thrown at you.  It will guide you through 3 specific muscle building phases.  Each phase is 4 weeks long.  Each phase has you lifting specified sets/reps (I never suggest the amount of weight to use because we are all on different fitness levels).  Each phase has it's own purpose to make your body react and prepare it for the next phase.  A weight training program is to be done in a certain process.  Phase 1 differs from phase 2, and phase 2 differs from phase 3.  It all comes together nicely at the end to have you _________ READY! 

WHO CAN DO THIS PROGRAM?

You.  Your best friend.  Sister.  Aunt.  Mother.  Brother.  I have spent most of my training days doing it on my own.  I have friends pop in here and there and train with me.  Either way I am happy.  If weight training is new to you, grab a buddy and split the cost and do this together!  You will have tons of fun and someone to hold you accountable.  This program is perfect if you are just getting started and learning your way around the weight room!  Nothing in the program is over the top and tricky.  All exercises are basic and it covers a lot of different moves.  No two workouts are the same!

WILL I  NEED ACCESS TO A GYM?

Yes, you will need access to a gym.  Although, I do most of my lifting with free weights (dumbbells, barbells) as opposed to machines.  I am sorry for those who like to workout from home.  For myself, there is nothing better than giving your body a good ol' squat with a smith machine/squat rack or the burn you get from a leg extension machine, cable machine or leg press and many more!  You can try to sub in things to target the same muscle from home, but you will get better/faster results with equipment that a training facility offers.

HOW LONG ARE THE WORKOUTS?

 On average, each workout is 1-hour.  I assembled this program for you to spend the least amount of time in the gym, yet still have effective workouts.  I recognize that people who actually find time to incorporate workouts in their busy life are serious about working out and just want to get in the gym and get out.  Especially for people like me, a mother!  I want to show you that you don’t have to live in the gym or workout for 2 hours to get a body that is right for you!

IS THERE CARDIO TOO?

 Yes.  There is cardio.  After each weight training session there is a suggested cardio, duration,  and style- either HIIT (high intensity interval training) still don't understand what that is?  Don't worry, every term is explained in the program.  Or you will have steady state cardio.  No cardio is ever longer than 30 minutes.  

I DON'T KNOW WHAT SOME TERMS MEAN OR CERTAIN EXERCISES?

Every term or abbreviation in the program is defined for you.  You will understand what a SUPERSET is or what DB (dumbbell) means because I explain it for you.  You will have a source to turn to when you are not sure what a Single Arm Tricep Extension is.  And also keep in mind, you don't ever have to do what the exercise is asking.  If you are asked to do lateral raises or jumping jacks and either of these moves are things you don't like, you can always do something different as a substitute: shoulder press or jog in place.  You can even email me or text me anytime and I would be more than happy to help you out!  Even better, you are more than welcome to tag along with me at the gym.  

WHAT ELSE DO I GET IN THE PROGRAM?

Many different HIIT routines (15+)  you can choose from using a treadmill, elliptical, or stair master.  A complete recommended food list guide from all food groups, a basic nutritional guide to follow, 2 day sample meal plan, recommended supplements that we should all be taking everyday, tips for grocery store shopping, how to calculate your BMR to know how many calories you should be eating per day to gain, lose or maintain weight, other fitness tips, and ways to stay motivated.  


HOW WILL I RECEIVE THE PROGRAM?

You will purchase the training program right here on my blog.  In the upper right hand corner is a green 'BUY NOW' button.  The process is done through paypal.  You do not have to have a paypal account to purchase.  The 42 page document will be emailed right to you directly after your purchase is made.  This makes it available for you to save to your computer and print off when you are ready.  Or the email makes it available right to your phone.

I want this program to change your life and that your fitness journey doesn’t end when the 12 weeks is up.  I hope you learn a lot about your body over the 12-week program and that it becomes your new everyday lifestyle.  Give this program 100% effort and you will be amazed at the transformation your body will make.  The goal is to shape your body and build beautiful lean muscles.  And above all, to become physically fit and healthy.  It is going to take hard work, consistency, dedication, determination, discipline and most importantly PATIENCE!  There is no magic pill you can take to get your body to transform.  It is going to take breaking a sweat and smart eating to get you where you want to be.