Muscle Beats Fat

Obviously!  But still women worry that building up your biceps and shoulders will make them bigger.  Stop Worrying!  All that muscle can actually help you slim down, even while you are sitting in a lounge chair at the pool.  A pound of muscle burns more calories than a pound of fat while just sitting at rest.  

Women tend to forget about the post-lifting burn…..what happens after a post lifting workout?  Your body uses oxygen to refuel your tired muscles and this gives you a metabolic boost you don't get after simply doing cardio.

And to state the obvious, muscle is more compact than fat which gives us ladies a leaner appearance the more you have.

LIFT WEIGHTS!

MOVE ON

Aren't holidays the best?!  I hope you all had a great long weekend and enjoyed every minute!

For some Monday Motivation for you and myself, I found this little reminder and loved it!  This can describe some individuals MOST important weight loss tip.  Let's do our best to make our week 100% and we fall, get up and MOVE ON!

Afternooner…….

I missed my morning workout for some Hot Air Balloons in Provo with the family.  Totally worth it to spend time with them.  However, I do hate missing my morning workouts because a good workout sets a good tone for my day.  It is my morning medicine but sometimes I have to take my medicine in the afternoon but I always make sure to take it!  

I took myself some C4 by cellucor because I knew I was going to need a major boost.  And mind you minutes before this workout I sat on my butt for 3 hours and watched the new Transformers in theaters.  So I needed something MAJOR and I also knew that if I wore my polar watch and set a calorie goal it would be a little more motivating.  I did my "mile, on mile, on mile" workout.  I really really like this workout method.  

Pick a cardio machine of choice and go for one mile.  Choose another and go for one mile.  Choose another and so forth.  You can repeat a mile on the same machine if needed.  You can go at your pace or push yourself past your comfort zone.   For this day I was able to get in 7 miles on various machines in under 1-hour.  The time flew by!

I also grabbed an old T-shirt and cut it to make a new racer back workout tank.  Super easy to do.  I have posted a step-by-step on how to do this a while back.  There are also several how to do's on Pinterest for making workout shirts from T-shirts.  

The STARS and STRIPES Workout

Here is a FULL BODY WORKOUT you can enjoy before all of your 4th of July festivities begin!  Don't just do cardio, add in some weight training and burn double the calories and keep those calories burning all day long while your muscles work hard to repair themselves!  After this workout you should have no guilt indulging in some holiday BBQ's.

What you will need:

Grab yourself a few pairs of different weighted dumbbells because some exercises you will not be able to lift as heavy as others and vice versa, a mat in case you need some cushion for your back during a little ab work and cozy up with a treadmill.  When I do these types of workouts I pick a treadmill on the end or in the corner and own that space.  People will be wishing they were doing what you were doing instead of boredly ellipticizing away!  Sheesh, they might even burn a few extra calories for themselves watching you kick your own butt!  Push yourself, little to no rest between exercises and on those 1-minute treadmill runs, SPRINT as fast as you can, it's only 1 minute :)

Not sure what a move is- bodybuilding.com or Google are great.  Just type in the exercise and images and videos will help you out.

ENJOY!

There Is Still Time To Enter the GIVEAWAY

There is still time to enter the handfuls of Cellucor samples and Alpha Amino giveaway- "One for you, and one for @______" All you have to do is go a few posts back in my feed to the ORIGINAL giveaway photo from Monday and tag your friend , That Is It! 

The only rule that guarantees your win is that both you AND your friend are following: @haleya_fit_happens -that's me,  Easy and fair enough right? Winners will be announced Friday, July 4th!

Are You Good 2 Go?

These bars…… SOOOOOOO YUMMY!  They have been my life saving on the go snack!  I take one with me everyday everywhere I go.  I store them in my freezer and take one out and by the time I need it it's ready to go.  They have been my favorite treat to take to the pool lately.  It's so hard not to eat 3 a day.  This flavor, peanut butter chocolate chip…I am very fond of!  I like these more than any protein bar I have had.  Yes, even more so than the Quest bars! 

-18g protein

-4g fiber

-gluten free

-low sodium

-no trans fat

-essential fats

-no preservatives

-naturally flavored

-contains omega 3's

-WHEY protein isolate

If you live in the Utah they can be found in the refrigerators at Good Earth, Harmons, Macey's, Real Food, Whole Foods, Ridleys, Dan's, and BYU campus.  BYU, Utah, USC, Florida, and Villanova all buy these bars for their college athletes!

For non-Utah people, you can order them at www.g2gbar.com I may or may not just have ordered 7 boxes that I have hidden away in my freezer.  This flavor……Is worth every penny.  If you get yourself some and decide I am up in the night, I will buy them off you!

You can also follow them on Instagram: @g2gbar 

When you eat one, you'll know!

Tricep Workout W/ Active Rest and BONUS abs

This is similar to the Bicep, Back and Shoulder workouts I posted last week. It follows the same concept: complete each lettered circuit 3-4x. Go from one exercise to the next with no rest. Catch your breath at the end of each ab exercise before repeating the circuit. ✅ EX: do the exercises in "A" back to back with no rest. Rest after you complete the ab exercise. Repeat "A" 2-3 more times for a total of 3-4 total rounds.

P.S.  If you don't know what an exercise is, www.bodybuilding.com has a search box.  Just type in the exercise and an image and demo will show you.  Or GOOGLE will also show you images of all these exercises.  

ENJOY!!!