20 Minute HIIT Fat Burner

Sometimes I like to get a little crazy and really push myself on my HIIT cardio days.  That is the point of doing a HIIT workout.  Keep it short but INTENSE.  This workout may sound crazy to some but you never know what you are capable of until you try.  This routine is to give you an idea and you can ALWAYS go at your level/speed.  These were the speeds I challenged myself at.

Double Your Calorie Burn On Valentines Day…(wink, wink)

Burn some extra calories on you V-DAY and make tomorrow a Leg Day!  Here is the agenda but customize it to fit your liking!  Pick a basic EXERCISE and do 12 reps, THEN pick an ACTIVE REST and do it immediately following your lift set for 45 seconds, THEN pick an AB exercise and do a set of 15……….catch your breath and move on to the next combo of your choice: exercise, active rest and ab.  After you have completed all 5 exercises paired with an active rest and ab, do it all again

2-3 more time depending on how much time you have.  FOR EXAMPLE: I would pick squats and do 12 reps, immediately go in to squat jumps for 45 seconds and then right into heel touches for 15 reps on each side, catch my breath.  NEXT set- Lying Leg Curls for 12 reps, go right into MTN. Climbers for 45 seconds, then right into bicycle crunches for 15 each side.  ETC…..

ENJOY!!!

HEART FACT

Tomorrow is Valentines Day so here is a HEART fact for you.  We can help our heart in return to do to do its amazing job by eating healthy, exercising to make our heart stronger so it doesn't have to work so hard to pump all those gallons of blood and LOVING others lots and lots!

HAPPY VALENTINES DAY

Can You Do Better?

I am not just talking with fitness here.  But yes it can apply.  Can you give a little more on each set?  Push a little harder during your cardio?  Can you be better at home in the kitchen with your diet?  

Can you be a better parent, spouse, sister, friend, neighbor, in-law, daughter, son, co-worker, teacher, etc…. the list is never ending!

Whatever it may be. 

THEN DO BETTER 

REST DAY-

R.E.S.T. DAY……aka- Stay at home and think about working out.  But believe it or not taking 1-2 rest days a week is part of the process.  I love getting in the groove with my workouts and I'm having so much fun that I want to do it everyday.  But I know that it's so important to take a day off from strenuous exercise.  WHY?  Because when you are working out tiny tears are forming in your muscles.     These tears are good though.  But they require rest to repair and that''s how we get stronger, fitter and leaner!  You can be lightly active on your rest day by going for a walk, riding a bike or do your grocery shopping.  These things will quicken your recovery!  Plus, it helps to keep those muscles loose and moving.

You Don't Always Have to Drink Your Protein Powder

This is a Mug Cake……. I have yet to find one worth making again.  I have tried several!  For this one I went with the new Cellucor Whey Cor Fetti Cake Batter, which is delicious no matter what.  The texture/consistency is where I struggle to find a happy place.  For this Mug Cake:

1 scoop Cor Fetti Cake Batter protein powder

1 egg white

2 TBS water

1 TBS Almond butter

1/2 c. FF plain Greek yogurt

1 stevia packet

1/2 TBS cinnamon

1 tsp baking powder

*MIX all together, spray a BIG mug with cooking spray, pour in mug, cook 2 minutes……keep your eye on it or else it will flow over the mug and makes a big mess.

I like to enjoy these things when you feel like you need a desert/treat.  Usually it's a bedtime thing!  I did get some awesome tips from Instagram people making suggestions to better this mugcake.  They recommended:

 Using the whole egg  

Instead of Greek yogurt to try apple sauce or pumpkin puree

Add 1 TBS of ground oats

Save the almond butter for after the cooking

PB2 for topping

Dove dark chocolate squares chopped up and mixed in with batter

Add sugar free pudding mix to make for a gooey mug cake

ENJOY!!! 

Protein pancakes are the best.  And waffles!  I really could eat them for every meal.  These ones are super simple if you are in a hurry!  I particularly like the ones with a little more to it but these will always do!

1 Scoop Cellucor Whey (this was made with Vanilla)

1/2 c. Oats

1 whole egg + 2 egg whites

THAT'S IT

Top with whatever you would like.  I have 2 TBS PB2 mixed with water until desired consistency.  Chia Seeds.

You can get anything from the CELLUCOR site and receive 20% your total purchase.  Sign in (which means add email and password for faster process if you decide to order again) and doing so will also get you FREE shipping!  This code: HALEYA must be entered at checkout for these discounts!

They Will Find You…..

Working out is important to me.  It does so much for emotionally.  If I am happy then the fam is happy right?!  I make sure this happens first thing every morning.  Yes, I sacrifice sleep over it but to me it's worth it.  Now that I have done this for years, early AM workouts are no big deal.  You WILL get use to it!!! I am home everyday before the family is out of bed.  Even on the weekends!  I choose to workout when kids can not be involved!  If I tried to workout at home this picture would definitely be my situation.  

Luckily, I have my husband home so I can leave in the mornings.  If you don't have a gym membership and workout from home, I suggest waking up early to get it out of the way or wait until the kids go to bed at nights.  Unless you like them crawling on you mid sit up then you are a good mom and have great patience.  I even recommend not relying on the daycare if your gym offers it.  Even then you are rushed and hoping when the intercom starts talking that it isn't you being called out to the daycare (this has happened to me….or when the daycare staff come out and you see them walking through the gym you literally want to hide behind a machine LOL!)

I choose to make my workouts stress free/kid free and not let it feel like a chore!  Or let it feel like you are multi tasking that most of us moms are pretty amazing at!  My kids are home sleeping and I'm on vacation, it's my treat for the day! 

This is one fitness tip from me that will change your life if you are in this struggle.  Stress free workouts are so good for you!  Make them work to your advantage and everyone gets the benefits!