Dumbbell Leg Workout

This workout is done with Dumbbells and that is it.  It ROCKED my world!!!  I held 15 LB. Dumbbells for my two rounds and then I dropped down to 12 LB. Dumbbells for my last round.  I was the best "good" sore I have been in a long time.  It was quite the cardio killer too,  

LOVED IT!

These were my results.  For Cardio I did 2x20 step-ups on the stair master.  In between sets I did 3x30 second sprints on the treadmill.

Summer is LESS than 12 Weeks away….What are you waiting for?

 Summer will be here in less than 12 weeks…..so now is the perfect time to start a 12-Week training program!    

After the 12 weeks/3 months,  you will have tons of knowledge about weight training and will LOVE seeing how your body has changed.  You feel confident and strong and ready for anything Summer has to offer.  After the 12-weeks, 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, summer, wedding, LIFE, 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.

Don't Skip Leg Day

……and not just fat from your legs.  A good leg workout will pull fat from your fingers, arms, butt, ankles etc.  

DON'T SKIP LEG DAY!

protein CAN make a difference

The amount of protein you take in can be used to your advantage.  It can get you over that stalled weight loss plateau or help you if you are just getting started and lead you in the right direction.  Getting enough calories in your diet from protein can really make a big difference in your body composition.  If you are just trying to get in shape you don't need to be consuming a bodybuilders protein diet but 30% of your calories should come from protein sources.  I have noticed a difference in my body fat percentage when I am eating enough calories from protein.  The more protein I eat, the easier it is for me to lower my body fat.

Protein does so much for our bodies.  Most importantly it replenishes and rebuilds our muscles after workouts.  Which our bodies work hard to do which means it is burning calories and keeping our metabolism revved up.  Protein helps stabilize blood sugar levels and keeps you feeling full longer.

You do not always have to get your protein from meat.  Especially if you are not a meat lover.  Protein also can be found in eggs, quinoa, Greek yogurt, cottage cheese, spinach, beans, protein powder etc.

My favorite protein sources are: chicken, eggs, deli turkey, Cellucor protein powder, fish/seafood, cottage cheese, string cheese, jerky, black beans, protein bars, Greek yogurt and nuts.

EAT YOUR PROTEIN  

Cookies and Milk

Sometimes you just really feel like having cookies and milk!  Cut a quest bar in 4 pieces and bake in the oven for about 7-9 minutes….depending oh how you like your cookies.

This macro breakdown is: 

225 calories

24g carbs

 11g fat

 22g protein

VS.

1% milk and 4 small homemade Betty Crocker chocolate chip recipe:

460 calories

52g carbs

23g fat

12g protein

25 Minute Treadmill Workout

Just close your eyes and put yourself on that beach and get this done!!  This routine is a lot easier than it looks….  I felt I could have done a little more when I finished.  Try it out and see what you think.  As always, adjust the speeds to your levels- just do what the duration of each sprint/walk says.

ALPHA AMINOS

ALPHA AMINOS……not even sure where to begin about this stuff….AMAZING!!!  I have always loved my BCAAs and always will.  I still drink them during my lifting workouts but have been finding myself sneaking in a half scoop of ALPHAS with them because I am convinced they are magic!  Saturday is a longer cardio/no weights (running) for me and one scoop of ALPHA AMINOS goes in my water bottle that I drink throughout my run.  My endurance, the flavor and most of all- I DO NOT GET DEHYDRATED!!  They are like a Gatorade X1000 but without all the sugars and carbs.  This stuff is naturally powered by chia seeds and raw coconut and I will let you read about the rest from the picture or go here ALPHA AMINOS and get the full scoop.  This stuff is for everyone! 

 Even my husband is hooked!  He drinks it during his day and loves it for all day long baseball tournaments.  I think we went through a whole tub between him and his team last weekend in Mesquite….go check it out!  As always you will get 20% off plus FREE  shipping on any cellucor product with my code HALEYA

You Are Not Fat

YOU ARE NOT FAT.

YOU HAVE FAT.

YOU ALSO HAVE

FINGERNAILS

BUT YOU ARE NOT

FINGERNAILS.

Cellucor VS Groupon

I have been emailed/texted about this C4 Pre-workout GROUPON deal asking me which is the better deal?  The GROUPON (pic on the left) or using my code on the CELLUCOR site (pic on right).  The difference is you SAVE more money on the CELLUCOR site.  GROUPON is selling two 30 serving tubs at $44.99.  You can order a 60 serving tub for $39.99 on CELLUCOR and save even more money and still get the FREE shipping with my discount- HALEYA

This also goes for the C4 you see at Costco.  Same price as the C4 you get on CELLUCOR. I think there is a $1 difference.  The only downside about the C4 from Costco is that you are stuck drinking the only flavor Costco offers which is Fruit Punch and fruit punch happens to be my least favorite of all the C4 flavors.

Workout Clothes

I got this fun workout top and sports bra from Forever21.  VERY affordable!  The store also has other colors in the tank and different styles of fun sports bras and colors in right now.  I thought I would share since I was asked today at the Gym if my tank was from Lululemon.  They thought it was one of those built in bra tanks from there.  These are two separate pieces and I am probably $50 richer :)

100 Days Until Summer

and just like that, 41 days have gone by!  Get healthy…..because the next few months will go by no matter if you workout or not.  

MAKE THEM COUNT!!!

You just have to start

Bicep Workout

Dinner/Lunch

*Black Bean Burger, sweet potato, green beans

*Salmon, asparagus, brown rice

*Ezekiel bread, tomato, turkey bacon, avocado

*Chicken, black beans, low carb/high fiber tortilla, salsa

PROTEIN. CARBS. FATS. WATER. WATER.WATER

BROOKS running shoes

INVEST in a good pair of running shoes!  Running any random shoe is fine until you get yourself a shoe made for running, then you will understand what I'm talking about.  I have a pair of Nikes that I use only to lift in.  Sometimes I decide to run for my cardio after lifting and I have on my "lifting" shoes and the next day my shins feel it.  Running shoes DO MAKE A DIFFERENCE!  I am very fond of BROOKS running shoes.  They have many different styles to fit your needs (neutral, guidance, support, control, lightweight, trail etc.)  I particularly need a shoe with more neutral support and the GHOST line have never let me down.  They last too!!!  I can't ever throw them out either when they have reached their limit.  They become my lawn mowing shoes, grocery shopping, softball, outdoor shoes etc….. I am currently running in the Ghost 6's.  I have loved the 6's so much that I needed a second pair.  Each year I buy the newest make of Ghosts.  I hope they continue to make them clear through infinity and beyond!!!

The On and Off Treadmill Workout

Here is fun workout to keep you entertained indoors.  I ran my minutes at pace that put me out of my comfort zone.  It's only one minute, so why not?  When you hop off the treadmill just leave it running so you can just hop right back on to start that next minute.  All the moves are done on the ground and I did body weight, no actual weights were used.  

ENJOY!!!

Make This Month Your Month

Here we are at March 1st- Have your New Years fitness goals just been going so-so?  If they have, lets just put them behind us and kick it in gear right now!  Make this month your month!  Spring/Summer is just around the corner……Get after it!!