New Years Workout- No Equipment

Traveling for New Years?! 🎉🎉🎉

Here is a quick workout you can do that will leave you feeling great!! 

How to beat Holiday Stress

How to beat Holiday Stress…

The Holiday’s can be stressful but fun at the same time… Starting in October with Halloween straight to Thanksgiving, and all the way through the end of December with Christmas is filled with activities, parties and obligations. 

When you add all of this to your goal of staying healthy and fit it takes a tole on you! Here are 7 ways that will help you still enjoy the holidays, not forget about yourself, and not feel frustrated or defeated. 

1. Practice the power of “NO”… We all feel the need to attend every event/party/gathering that we are invited to. But sometimes it almost makes you crazy trying to hit all of these gatherings. Pick the ones that are closest to your heart. For the ones you can not attend, simply say NO. You can not make it, thank you for the invitation maybe next year. No need to lie or make an excuse. Just do what your heart tells you! 

2. Take a day OFF… Instead of trying to cram all of your errands, gift buying, and holiday shopping on the weekends take a week day off of work you have been saving! There will be less traffic, you will feel relaxed and actually get into the Christmas Spirit!

3. Simplify your gift giving… If you have a large family suggest drawing names and buying one special gift instead of trying to pick up random presents that are just a “filler”. Buy something for someone they will actually enjoy using.

4. Focus on the Community… Suggest to your family instead of buying gifts for each other sponsor a family and buy gifts for those in need. This will eliminate the stress of making sure each person has the perfect gift and also contribute to a family who needs more than we all do. 

5. Take time for yourself… Skipping your workout is not going to help you accomplish any more during the day. It will actually be on your mind all day that you have not worked out! So get up, get moving, make a list and knock it out! Take care of YOU first, then the rest of the day will fall in place. You will have more energy, focus, and a much better attitude :) 

6. Boost your immune system…. This time of year is a prime time for running your self into the ground and ending up in bed. Make sure to drink lots of water, incorporate good, whole foods in your diet, and get plenty of sleep. You can not neglect yourself- Otherwise it will throw you for a loop! 

7. Make a list and have a plan… You will run circles around town tracking down gifts, etc. Make a list of where you are going and what you want to accomplish and your “errands” will be a lot more enjoyable.

Christmas is not about gift giving or how much you can do. I think we all need to stop and think about the real reason for the season :) 

Healthy Holiday Appetizers

Here are two fun and healthy appetizers that will be a hit at any party! 

For the dip:

Dannon Light and Fit Greek Yogurt or Fage Yogurt

Package of dry seasoning mix 

 -Ranch, French Onion or Dill

Mix together and refrigerate before serving!

Dip:

Benefits to Single Life During the Holidays...

It's that time of the year- you run into old friends, family, distant relatives, and people you have not seen in forever! And SUDDENLY they are interested in every aspect of your life... 

-The QUESTIONS start firing: Are you dating anyone?  Why not? What is going on with you?  How is your job? And all you want to say is NO COMMENT!!!! 

For me, which a lot of people do not understand- I am very happy with my career, it is rewarding and I feel like it is my true calling. This is where I am supposed to be right now and there is a reason! So my goal is to be HAPPY during the holidays and think about all of the positive and great things in my life :) 

Here are a few reasons I believe it is great to be single and dating yourself during the holiday season! 

1. You don't have to compromise... Go to the parties you want with the people you want (the ones that have the best food and booze!). You don't have to split up your time between groups of friends, be you and have fun! 

2. Create new traditions for yourself... This is a tough one. But I have learned that I love to be with just me! So if it means going for a run while everyone else is spending family time, or serving at a local non-profit, or simply spending quiet time with yourself- Do what makes YOU happy!

3. Spoil Yourself.... YOU DESERVE IT!! You have worked so hard, do something for you that you have been wanting to do and do not feel guilty about it. 

4. Take advantage of the Mistletoe... GET OUT. Don't sit at home and sulk (yes I am talking to myself). Mingle, flirt, go to a fun party with a random guy- and there is ALWAYS Mistletoe somewhere!!! 

5. Remember what you are thankful for... Life if full of happiness, rewards, friendships, success, love and laughter. So embrace it! Try to be the best person you can. Lift others up- which means more to most people than you know. And remember there is a great plan for you. We just all have to get out there and be who we are and it will happen when it is supposed to! 

Happy Holidays. Be you. Be great. Don't hold back! 

XO Haley

Hard Total Body Workout-Good for traveling

Need a good workout while you are traveling? This made me SO sore and is a great workout. Takes about 40-45 minutes!

Belize... Island Time

We have had the best time in Ambergris Caye Belize! Everyone has been so welcoming and friendly!! Snorkeling, Lobster Diving, Catamaran Excursion, Yoga on the beach, Beach workouts, Great Food, Gorgeous Atmosphere- could not ask for a better week with great friends :)

Beach Workout

Woke up this am to a gorgeous beach!!! It's hard to run on the beach here so decided to do this quick workout before our day on the boat! 

30 Push-ups

30 Froggers

30 Toes out Low Pulses

30 Toes out Explosions

30 Basic Squats

10 Burpee Plank Dip R/L

50 Tricep Dips

10 Burpee Plank Dip R/L

50 Quick Bike

50 Quick Crunches

50 Cross Over Crunch

-Repeated 3 times then did as many real push-ups as I could! 

Great start to the morning!

Active Wear- All the "excuses" we have to wear it!!!

Women wear workout clothes 90% of the time... No matter what they are doing! #coffeedate #groceryshopping #mani/pedi #showingoffmybaby #cookingdinner #errands #playdate #lounging 

Half probably have not even worked out! 

Go to my web page 

www.fit-workouts.com

and purchase a workout video so your "active wear" is #legit. 

This video explains it pretty well :) 

http://mashable.com/2015/09/23/activewear-song/#UuYMUdFaymqC

Healthy Halloween Snacks

Healthy Halloween Snacks!! 

Need a fun activity for your kids while teaching them healthy eating habits? Try one of these healthy and festive snacks!

-Peppers stuffed w your favorite veggies

-Popcorn with Candy Corn 🎃

-White Chocolate covered Strawberries 🍓🍓🍓

-Grapes and  Blood Oranges dipped in Greek Yogurt 🍇🍇🍇🍊🍊🍊

Brussels Sprouts Salad

One of my all time "go to" healthy sides!

Lake Workout! Total Body no equipment

Southwest OR Italian Marinara Spaghetti Squash Bowl

2 Quick and Easy Spaghetti Squash Recipes... Have a Southwestern Night or an Italian Night! 
*Add or leave out any ingredients & customize each "Spaghetti Squash Bowl" so everyone will eat :) 

Southwest Spaghetti Squash
Ingredients: (Serves 4)
2 Medium Size Spaghetti Squash
Jennie-O Extra Lean Ground Turkey
1 Jar of Salsa
1 Taco Seasoning Pack
1 1/2 Cup Mexican Cheese Blend
1 Can of Black Beans
1 Cup Frozen Corn
2 Cups Frozen Seasoning Blend (See Pic Below)
1/4 Cup Chopped Cilantro

-Cook Spaghetti Squash in Microwave for 5 Minutes on each side or until tender. Remove from microwave, slice long ways so you have 4 "bowls". Scoop out seeds (discard), take a fork and scrape Spaghetti Squash into a bowl. Set aside.

-On the stove top in a skillet:
-Brown Ground Turkey until done. Set aside.
-In a large skillet: Combine frozen corn, seasoning blend, and taco pack. Sauté until tender. Remove from heat and add black beans, salsa, 1/2 of cheese, ground turkey and spaghetti squash (you may not need all of it, add as little or as much as you want).  Mix Well. 

-Spoon mixture into spaghetti squash bowls and top with remaining cheese. 
-Cover and Bake for 12-15 Minutes. 
-Remove from oven and garnish with Cilantro.

Italian Marinara Spaghetti Squash 

Ingredients: (Serves 4)

2 Medium Size Spaghetti Squash

Jennie-O Extra Lean Ground Turkey

1 Jar Marinara Sauce-I use Organic Walnut Acres No Salt Added Tomato & Basil (see picture)

1 Can Diced Tomatoes (Italian Style)

1 Can Stewed Tomatoes (Italian Style)

2 Cups Frozen Seasoning Blend (see picture)

1 1/2 Cup Parmesan Cheese

1/4 Cup Chopped Cilantro

-Cook Spaghetti Squash in Microwave for 5 Minutes on each side or until tender. Remove from microwave, slice long ways so you have 4 "bowls". Scoop out seeds (discard), take a fork and scrape Spaghetti Squash into a bowl. Set aside.

-On the stove top in a skillet:
-Brown Ground Turkey until done. Set aside.
-In a large skillet: Combine frozen corn and seasoning blend. Sauté until tender. Remove from heat and diced and stewed tomatoes (drain juice), marinara sauce, 1/2 of cheese, ground turkey and spaghetti squash (you may not need all of it, add as little or as much as you want).  Mix Well. 

-Spoon mixture into spaghetti squash bowls and top with remaining cheese. 
-Cover and Bake for 12-15 Minutes. 
-Remove from oven and garnish with Cilantro.

Alabama Crimson Red Tailgate Ideas!

Healthy ideas for AL Game! #rolltide

Auburn Orange Tailgate Ideas!

Healthy Tailgate Ideas! #wareagle

Total Body Workout No Weights

Total body workout:
50 squats
20 burpees
30 tricep dips
40 pulses (low!)
50 jumping jacks
100 squats
50 lunges (L- 1, R- 2)
40 mountain climbers L/R= 1
30 plank jacks
20 push-ups
50 squats

18:00-20:00 minute workout with :10 in between each exercise
15:00-17:00 minute workout with no rest in between!!! Go get it💪🏼

Meal Prep Made Easy!

 Tips for easy Meal Prepping

They key to eating healthy is simply being prepared!! Taking an hour of your day on Sunday to prepare for the week will save you endless calories as well as time during your busy week! 

Here are some things I do to make meal prep easy, affordable and interesting! 

1. Mix it up-

 Instead of marinating all of your protein for the week in one seasoning, use a cookie sheet and divide it into 3 different "taste" that you can cook them all at once. 

2. Soggy Salads- See ya BYE!

Use a glass jar and place your dressing on the bottom followed by hearty veggies, finishing with lettuce on top. Place a paper towel over food, close the jar and enjoy when ready. Will save up to 3 days.

3. Spiral your Veggies- 

Don't hassle with cleaning and cutting your veggies every night. Spiral them or cut them at the beginning of the week, place them in an air tight container with a paper towel over them. Secure with lid and flip over so excess moisture soaks into paper towel. Will save 5-6 days. 

4. Use baking cups to your advantage-

Bake mini fritters in egg cups so you can just pop one in the microwave for breakfast OR blend a large batch of your favorite smoothie and place in baking cups. Freeze and remove and store in the freezer. Pop a single serving in the blender when ready to eat. All of your ingredients are together with no mess to clean up! 

5. Skewer your meat or veggies-

Measure out a portion of meat, fruits or veggies and put them on a skewer and store! This makes it easy to grab when you are in a rush and you don't have to worry about portions- it's already done for you! 

Skinny Cocktails!

These 5 cocktails will leave you with no guilt and are light and refreshing!

Ginger Lime Spritzer:

Ginger Infused Vodka

Sparkling Lime Water

Fresh Squeezed Lime

Skinny Cosmo:

Run or Vodka

Fresh Squeesed Lime

Fresh Squeezed Orange

Splash of diet Cranberry Juice

Southern Sweet Tea Cocktail:

Sweet Tea Vodka

Crystal Light Lemonade

Fresh Lime

Splash of Water

Watermelon Mojito:

Run or Vodka

Sparkling Water

Muttled Watermelon and Mint

Skinny Margarita:

Tequila

Triple Sec

Fresh Lime Juice

Fresh Oragne Juice

Splash of Sparkeling Water

Baked Margarita Spaghetti Sqash

So I am obsessed with Spagheti Squash right now! Quick and easy recipe!

Margarita Spaghetti Squash

Ingredients:

1 large Spaghetii Squash

2 Fresh Chopped Tomatoes

1/4 Cup chopped Basil

1/4 Cup chopped Red and Green Peppers (optional) 

2 cups Extra Lean Ground Turkey

1 tsp garlic powder

Salt and Peppe to taste 

-cook spaghetti squash in microwave 4 minutes each side. Remove, cut in half, scrape out seeds. Scrape remaining squash with a fork in a large mixing bowl. 

-Brown ground turkey add peppers, basil, and garlic powder cook for 3 min. Then and chopped tomatoes until warm. ( I add tomatoes right at end. ) 

Mix together, add cheese, stir and return to Spagheti  bowl for a fun presentation!

Great dish for the whole family because you can customise each one to their own desires !

Healthy Lunches- New School Year!

Start your kids out right this school year with healthy eating habits! 

I have so many moms ask me about healthy lunches for their kids. Research has shown that a healthy and balanced lunch will increase energy, production, academic learning and psychological behavior. It does not take much just a little preparation.

1 in 3 kids are over weight. They are taking in enough calories but not enough essential vitamins, nutrients and minerals. 

Here are just a few ideas for a healthy balanced lunch for your kids. You can also visit my blog www.haleyyoung.blogspot.com for more ideas!  If you are looking to incorporate more fruits and veggies into your kids diet please look up Juice Plus. It is amazing and have taken it since I was a kid. Email me and I can get you set up. The research behind this product speaks for itself. http://haleyyoung.juiceplus.com Juice Plus

Want to see all families happy and healthy!!! XO H

5 Habits for a Happy and Healthy Lifestyle!

5 Lifestyle Habits of Healthy and Happy People… Do you follow these?!

-Most people do not realize or make an effort to do a little something for themselves to improve their health and quality of living…. It does not take much! 

Do you have good genes in your family and eat whatever you want while doing little exercise?! Something a lot of people do not know is these people are some of the most unhealthy! High Cholesterol, Blood Pressure and Body Fat are proven to be elevated amongst people who do not exercise on a regular basis. This leads to increased risk of stroke, heart attack, and a shorter lifespan. 

If you have good “genes” or not… Here are 5 healthy practices you can incorporate into your daily routine to help live a long, healthy, and happy life! 

1. Moderation- This is my “Formulation for Success” A healthy life style is achieved though moderation in all aspects of life! If you want the cheeseburger, EAT IT! And then be done with it. 

HELPFUL TIPS: Take 1/2 the bun off and save over 30 carbs. Or most every place now offers lettuce wraps that you can stuff your liking! Think every situation/ food choice through and ask your self if it is worth it in the long run… You will thank yourself after. 

2. Think Ahead- Yes, we are all very busy trying to take care of our families and ourselves! 

HELPFUL TIPS: Plan your weekly meals on Sunday. Visit www.haleyyoung.blogspot.com for healthy meal ideas and quick on the go snacks. 

Having a plan is key. If you are going out to eat look at the menu before. If you are going to a “set menu dinner/lunch/shower” eat something that satisfies you before you go so you are not starving. Choose light options and still enjoy your time with friends.

3. Travel with Healthy Snacks- If you are going to the ball park, to the beach, or will be out running errands, pack a snack! This is where a lot of people get in a bind and end up settling for an unhealthy option. Quick Ideas/Recipes on my blog. 

4. Journal Your Food- Your diet contributes to over 1/2 of the way you look and feel. Keeping track of what you put in your body you will realize the small little changes you can make to see big results. 

5. Live by YOUR core values in both professional and personal life- There are many temptations, but you know what makes you feel good, function with the most energy and be the best you can be. So DO IT! Don’t compare your self with others. Do what makes you succeed. 

We are all busy and always on the go. But it is important to take care of YOU!! Do one thing and TRY IT! I am here for you if you have any questions, comments or need advice. 

XO Haley

http://fit-workouts.com

Waistline Wednesday Workout

Waistline Wednesday Workout...

 Are you trying to get rid of that "mid-section" I hear everyone talking about?! Here is a quick workout you can do every day  that will help melt your middle!! And remember diet and cardio play a huge factor in this too ;)

Repeat 3x as quick as you can...
> 50 bicycles
> 40 russian twists (with 10lb wt) or clasp hands and twist R/L
> 30 alternating cross over crunch (light hand wts are optional)
> 20 butt ups
> 10 burpee plank dip R/L

>100 quick spider mountain climbers (R knee to R elbow then repeat on L)

Cilantro Flank Steak Salad

Cilantro Flank Steak Salad

Dressing: Combine all ingredients in blender or food processor and purée. Chill. 

- 1/2 of a lime juiced

- 2 Tbs. green onion finely chopped

- 2 Tbs. cilantro chopped

- 1 Tbs. olive oil

- 1 Tbs.  water

- 1 garlic clove finely chopped

- 1/2 Tsp. Chili Powder

- 1/4 Tsp. Cumin

- Dash of Ground Red Pepper

Salad Ingredients:

12 oz beef flank steak

2 small red and yellow peppers sliced

1 cup frozen corn- thawed

2 green onions chopped

1 cup cherry tomatoes halved

4 cups romaine lettuce 

Directions:

-trim fat from flank steak and score both sides (make 1 inch cuts from top to bottom). Place in ziploc bag and add 1/2 cilantro dressing and marinate 20-30 min. 

-Spray pan with cooking spray and cook steak 3-4 min each side on Med heat

- Remove steak and spray pan with cooking spray and add all other ingredients except lettuce! Cook for 3-5 minutes.

- Prepare lettuce in a bowl, add veggies and steak and top with remaining dressing! 

Zucchini Noodles w Cilantro Chicken

You can have this one dish meal ready in 20 minutes!

Zucchini Noodles w Cilantro Lime Chicken

Ingredients:

3 Large Zucchini 

1.5 LB Boneless Skinless Chicken breast cut into 1 inch pieces

1/2 tsp Cumin

1/4 tsp Pepper

2 Jalapeños-diced

3/4 Cup Cilantro-chopped

1 Lime

Cooking Spray

Directions:

-Using a spiralizer (see pic below) spiral 3 Zucchini and set aside.

-In a large pan, spray cooking spray and sautéed Chicken until golden brown. Remove from pan.

-Add zucchini noodles, cumin, jalapeños and pepper and sauté in pan for 1 and 1/2 minutes (I like my zucchini still a little crisp).

-Remove from heat and add Chicken and Cilantro. Squeeze the juice of 1 lime on top. 

-Toss gently and serve hot! 

Will keep in air tight container for 48 hours. 

Fresh Fruit Popsicles

Fresh Fruit Popsicles- A healthy, refreshing snack for you and your kids!

Ingredients:

1/3 cup diced Strawberries

1/3 cup diced Pineapple

1/3 cup diced Watermelon

1/3 cup diced Kiwi

1/4 cup fresh orange juice

Directions:

Place fruit in a 5 oz disposable cup. Add 1 oz juice to each cup and place a craft stick in the center. Freeze for 2-3 hours. Run warm water around cup once frozen and they will fall out! Enjoy!

Summer Tomato, Onion, and Cucumber Salad

Hard Total Body and Core Workout

You can do this workout anywhere while traveling or at home! 

Hard Total Body Workout

You can do this workout anywhere! If you don't have a Kettlebell you can use 5lb weights!

2 Quick "Wedding Arm" Workouts!

Are you getting married or have a special event you want to tone your arms up for?! Here are two quick workouts you can add to your workout routine that will help create long lean definition!

Spaghetti Squash Southwestern Bowl

This dish is perfect for the whole family! Easy prep, low carb, and kids love it!!

Spaghetti Squash Southwestern Bowl

Ingredients:

2 medium Spaghetti Squash

1 lb Lean Ground Turkey

1 can black beans or Navy Beans drained and rinsed

1 Jar of Salsa (I use the Pico De Gallo already prepared in grocery)

1/2 Cup Green Bell Pepper chopped

1/2 Cup Red Bell Pepper Chopped 

1/4 Cup Red Onion chopped

1/2 Cup Corn Kernels (Frozen-defrost in microwave)

1 Cup Fresh Cilantro Chopped

2 Jalapeños finely chopped

1 Teaspoon Cumin 

1 Cup shredded cheddar cheese

Salt and Pepper

-Brown the ground turkey on stove top. 

-Place spaghetti squash in microwave for 5 min then turn and cook 5 more minutes (should be tender, if not cook 2-3 more min per side)

-Remove squash from microwave, slice in half, scoop out seeds and throw away. 

-Take a fork and "shread" the squash into a bowl. 

-Combine all ingredients leaving 1/2 of the cheese out. Stir well. 

-Spoon into empty Spaghetti Squash Bowls, Top with cheese.

-Broil in oven for 5 minutes

-You can customize each bowl to your families desires! Add sour cream, chives, salsa, jalapeños, guacamole on top. 

This dish is guaranteed to be a hit for the whole family! 

Total Body Beach/Traveling Fat Burning Workout

You can do this workout anywhere when you are traveling-

Total Body Beach/Traveling Workout
Warm Up:
Run 10:00- If you are on the beach run 5 min down and 5 back

Workout:
:30 each exercise with no rest in between... do this as quick as you can!

Plyo Lunges
Quick Squats
Burpees
Pushups
Low Plank
R side plank
L side plank
Jog in place (high knees)
Quick Rapid Fire air punches
Jumping Jacks
Run 5:00 (down the beach in same direction)
Repeat Workout
Run 15:00 back to starting point
X100 Crunches
X100 Bicycles
X30 Full Situps

Total Body Beach Workout with Jogging

Headed to the beach for the 4th?! 
Here is a workout you can do on the beach or anywhere you are staying!

-Comment and let me know how it goes!

Total Body Beach Workout #1

Warmup :

1 mile jog or Jog 5 Min down beach and 5 Min back

Workout:  Repeat 2-3 times depending on time you have...

x50 Walking Lunges (singles)

x40 Jump Squats- squat jump as high as you can and repeat

x30 Speed Skaters (stay low in a squat position and jump side to side from R to L foot keeping balanced is key!)

x20 Quick Squats

x10 Burpee w/a push-up

X 100 Tricep dips (find a chair or ledge)

then...jog 1 mile back to starting point and repeat workout 2-3 times!

At Home workout with 5lb weiights

At home workout with 5 lb weights

Go through this 2x- body weight then move to next set

Modified Pushups x20

Tricep Dips (on side of sofa or tub!) x30

Basic Squats x 40

Alternating Reverse Lunge x 50 R=1 L= 2

Go through this 2x with 5 lb weights then move to next set 

Squat and Press x20

Two Way Raise x20

Victory Lunch x20 (stem back with R Leg being arms over head repeat on L)

Rapid Fire x 50

Shoulder Press x 25

Alternating Side Bends x 20

Go through this 2x with 5 lb weights then move to next set

Stationary Lunge R 2x20

Stationary Lunge L x 30

-weights by side

Walking Skaters x 30 5 lb weights at chest

Wood Chop R x20 5 lb weights L x20

Quick Lateral Lunge x30 (weights at chest lunge R then L)

Go through this 2x

Plank drive R then L Leg x30 R+1 L=1

Plank dip rHip then L hip x 30

Eotational Swings (squat swing R Squat swing L) x30  2 5 lb weights

Tomato, Watermelon and Arugula Salad

Tomato, Watermelon and Arugula Salad

-A healthy light summer salad!

1 Cup Arugula

1 Cup Watermelon

1 Cup Sliced Cherry Tomatoes

2 Tsp Sliced Almonds

2 Tsp Parmesan Cheese

Dressing:

1/4 Cup Red Wine Vinegar

1 Tsp Italian Seasoning

Salt and Pepper

Lighter Eggs Benedict

Want to still be sinful on the weekend?! Try this Lighter Eggs Benedict recipe!

Peanut Ginger Lettuce Rolls

Peanut Ginger Lettuce Rolls

Healthy Breakfast

Cucumber Salad with Lemon and Feta

Quick and Easy Summer Salad that will leave you feeling satisfied!

Cucumber Salad with Lemon & Feta

Asian Cucumber Salad

Asian Cucumber Salad!! Great summer salad, you can add fresh Tuna or Chicken for more protein. Enjoy!

Bean and Tomato Salad

Bean and Tomato Salad

Chipotle Bowl

Chipotle Bowl

-Add your favorite protein!