You are ENTIRELY up to you.

Did you try 1 of the 3 workouts I posted last week?  Have you put forth an effort to getting yourself more healthy and fit?  I am doing all that I can to motivate and help anyone who is looking for it, but I CAN NOT make you do it.

You are

ENTIRELY

up to

you.

Week 2 of #fithappensinsummer starts tomorrow in the AM and I'm ready to rock and roll it to ya!  I hope you're ready, willing and wanting to CHANGE!  It DOES work, you just have to try and trust the process.

And I hope all the mamas out there got spoiled today, you deserve it! XO 

The DL on Weight Training

Just a friendly reminder about them weights:

The easiest way to understand muscle movements is by the motion you must make to target and work that particular muscle or muscle group.  All weight lifting movements/motions are either called "PULL" or "PUSH" movements. "Pull" muscles contract as weight is pulled TOWARD your body.  "Push" muscles contract as weight is pushed AWAY from the body.

It is always smart to work the "pull" muscles on the same day and the "push" muscles on the same day because some movements complement one another.  For example: a bent over row will also use help from the bicep to perform the pull movement.  And a bench press will use help from the shoulders and triceps for the push movement. 

These are your "PUSH" muscles:

chest

triceps

shoulders

quads

calves

These are your "PULL" muscles:

back

biceps

hamstrings

abs

I bet you can guess what kind of workout is coming mañana….. Yes, a PUSH Circuit.  And a  PULL Circuit to come Tuesday morning with Videos for both.  So this week I will be providing circuit workouts for you to try.  Tag your friends/post your workouts/tag me!  Get after it.

Week One: Winner-Winner

SURPRISE, SURPRISE @sassbucket you are my WEEK ONE #fithappensinsummer winner.  I randomly chose you to have this fun stuff!  Just my way to say Thank You for giving my workout a go but mostly for the support.

Enjoy a pair of @bombbassocks

Aladdin Mason Tumbler

EOS Lip Balm

iTunes Gift Card

Please email me your address: haleyfithappens@gmail.com

WHO WILL BE THE WEEK TWO WINNER?!?……

Try ANY workout I post this week and let me know how it goes.  Either tag me, post it, share it, comment on my post, do whatever to let me know how it went.  

And P.S. Did you know that if your account is set to private, I can't see your post..... I can't see it even if you tag me in it.  So direct message me (that little white square box at the top right corner of your IG feed).

Show me you are getting fit.  Get HEALTHY.  Be HAPPY. #FITHAPPENS or #SHITHAPPENS you decide.

WEEK ONE: Sweaty Saturday

Week One Sweaty Saturday….Done and Done!

the "Hang Up Your Flops" 30-Minute Treadmill HIIT Workout

Here is the first #sweatysaturday workout. See previous post for all the details.

the "Hang Up Your Flops" 

30-Minute Treadmill HIIT Workout:

Who is fan of Flip Flops in the Summer?!?  My shoe collection is pretty much Flip Flops and Brooks.

So this workout might not seem like no big deal but doing HIIT/INTERVALS….. going from steady to a BURST is most effective for fat loss and fighting belly fat.

HERE IS WHY I LOVE INTERVALS:

Your body will continue to burn calories after your workout has ended.  It's fighting to bring your body back to a normal state.  You just had it guessing on and off if you were going to cool down or amp it up.  BURN MORE CALORIES

You condition your heart to become bigger and stronger and able to take on sudden intense challenges.  Which is best for real world situations.

Your lungs become bigger and more powerful.  BUILD ENDURANCE

Interval training will make you a FASTER, STRONGER and BETTER runner.

and the BEST reason for me is that intervals are interactive and NOT BORING.  Time goes by much quicker.

So hang up your flops and try this workout.  You're running at a steady comfortable pace for 2 mins, THEN SPRINT as fast as you can for 1 min.  Do that cycle 8x.  AND reap all the benefits of Interval Training.

#FITHAPPENS in Summer Sweaty Saturdays

It will all be happening on my INSTAGRAM

Tomorrow is Saturday and you know what that means…... #SWEATYSATURDAY and you all know I LOVE my Sweaty Saturdays!!!  I want you guys to get Sweaty on Saturdays too, so I am going to help you get your sweat on.

I got you covered for your next 4 Saturday Workouts.  I have Super Fun, Entertaining Jogging, HIIT, Sprints, Walking, Intervals, Running, Inclines, Rest, you name it….. 'Beachin' Treadmill Workouts coming your way.

EVERY Friday AM I will post up a 'Sweaty Saturday' Workout so you can rock it out at your convenience on Saturday!  The first one is on the way in just a bit.

Challenge/Tag your friends  to join you for the next 4 SWEATY SATURDAY Workouts that I will be posting.

In case you missed it, I will be posting a circuit workout for your muscles EVERY Monday in May to help you get in even better shape for Summer.  Already this week, I have posted a "Get Fit with Four" circuit workout to do in the Gym.  And a "Summertime Workout from Home" -which can also be done in the Gym.  And a Video to go with that one. Also, I posted an easy breakfast to throw together.

And I love this pic!  4th of July festivities are my Favorite and it will be here before we know it! 

Breakfast Wrap

BREAKFAST WRAP:

2 eggs

2 egg whites

1 tortilla- your preference… I would suggest a whole wheat tort. or La Tortilla Factory-High fiber/low carb is a great option.  I had corn tortillas on hand so that's what is pictured

2 slices Turkey Bacon.  Chopped up

Tomatoes- I had cherry tomatoes on hand.  I used 3-4 sliced up

1 handful of Spinach

Cheese- your preference.  (OPTIONAL).  I used FETA….. so good on this.

HOW TO: 

use a non-stick spray on med heated pan

combine 2 egg whites and 2 whole eggs together in bowl.  Whisk

cook turkey bacon bites… red onions would be tasty at this step too

add spinach and tomatoes and cook until spinach is wilted

remove turkey bacon, spinach and tomatoes

in the same skillet, add egg mixture and scramble ( I use MRS. DASH for all my seasoning.  I added that at this step.

When eggs are done.  Combine everything onto your wrap/tortilla.  ADD CHEESE if desired. ENJOY!