Hard Total Body Workout no equipment!

Hard total body workout no equipment needed, great for the beach or at home workout! 

Quick Core Workout for Beach!

Need a quick core workout before hitting the beach?! Knock this out and you will feel better than ever!

10 Reasons to get moving during pregnancy!

10 Reasons to get moving during pregnancy! 

Pregnancy is the most exciting time in a woman’s life, but it can also be the most exhausting time as well. There are so many changes that happen within those 40 weeks and the last thing that you may want to think about is exercise and keeping healthy! However, exercise during pregnancy has many benefits that most mothers-to-be are not aware of. 

1.      Increased energy: You may believe that going to the gym would leave you just the opposite; however, exercise is proven to give you a boost of energy to get through your day!

2.      Improves Mood: Your hormones are constantly changing during pregnancy, leading to mood swings. Exercising has been shown to increase your endorphins level to boost your mood! 

3.      Bounce Back Faster: Staying regularly active during your entire pregnancy will not only leave you with a positive self-image, but it will aid in your returning to your pre-baby body. You will actually bounce back faster and have an easier time working out postpartum. Your body will “remember” working out and respond quicker. 

4.      Sleep Soundly: Most women have problems falling asleep or sleeping through the night during pregnancy due to the large amounts of Progesterone and general pregnancy discomforts. Exercise reduces stress and tension within the body, allowing you to feel calmer. You are able to fall asleep easier and sleep longer. 

5.      Reduces Discomforts: Pregnancy is a time where body parts will hurt that may have never hurt before; particularly back, hips, and lower abdomen! Stretching and regular exercise will help to loosen those tense or tight muscles and break up any lactic acid build-ups. Staying active is the key to not hurting or tightening up!

6.      Speeds up labor: Yes! Exercise even helps with the biggest moment of your pregnancy. Certain exercises such as squats and Kegels can help stretch and strengthen the pelvic floor, allowing you to build a firmer push. I have seen first hand how much easier delivery is when working out- You will be thankful! 

7.      Reduced Risk for a C-Section: Regular exercise has shown to decrease the need for medical interventions such as a C-Section by decreasing the chance of delivering a baby with a high birth weight. It also reduces the risk by strengthening the body to do what it was made to do-give birth successfully!

8.      Speedier Postpartum Recovery: When you keep your muscles moving, they are less likely to lose their memory. The better shape your body is in prior to delivery, the faster it will work to recover itself. It will also help you get back to the gym and your workouts faster during your postpartum phase.

9.      Prevents Excess Weight Gain During Pregnancy: It is no secret that keeping fit during pregnancy will keep those excess pounds off! Often, women tend to accidentally consume more calories than needed to sustain their baby and end up with more than the 25lbs-35lbs that the doctor recommends. By staying active, you can tame those cravings and torch those extra calories. Exercising makes you think about your health as well as your babies.

10.  Lowers risk for Gestational Diabetes: Exercise keeps your glucose levels at a steady level by allowing your body to use glucose without extra insulin, preventing gestational diabetes. Strength training 2-3 times a week and light cardio on your days off will keep your body at a normal state. 

10 Day Challenge

Here is what I am doing 10 days before going to the beach to "step it up a bit"!! Do this 10 days before a big event or beach trip and you will feel amazing!

Day 10

Day 9:

Day 8:

Day 7:

Day 6:

Day 5:

Day 4:

Day 3:

Day 2:

 Day 1:

Quick Body Weight Workouts you can do ANYWHERE!

Vacation or Work Trip keep you from getting in the gym?

Here are 2 quick body weight workouts you can do anywhere. They are short and sweet, but will keep you in shape and you won't feel like you have done nothing when you get back in the gym! 

Workout 1: Total Body
-Repeat each exercise 20 times go through 2-3 times as quick as you can with as little rest!

Basic Squats
Stationary Lunge R
Stationary Lunge L
Low Squat Jacks (hold a low squat jump feet out and back in)=1 Rep
Toes Out Low Pulse
Froggers
Plank Tap R, Plank Tap L, Pushup
Froggers
Tricep Pushups (on knees start laying down with hands beside chest. Keep elbows in push up and back down)
Bike, Bike, Butt-up, Butt-up
Basic Crunch
Tap for Toes
Cross Over Crunch

Workout 2: Total Body

-Repeat each exercise 20 times go through 2-3 times as quick as you can with as little rest!

Burpee plank dip R, L
Spider Mountain Climbers (hold a plank on your hands. Drive R knee to R elbow and then L knee to L elbow... Quick! )=1 rep
Quick Bike (R, L=1 Rep)
Flutter Kicks (hold legs 6 inches off ground flutter kick R, L)=1 Rep
Basic Crunch
Butt-Ups
Basic Crunch
3 Way Frogger (hold a plank on hands, jump feet up to R elbow, L elbow, then to center)=1 Rep
Lateral Lunge R (feet wider than shoulder width apart, lunge to the side sticking butt out keep chest up!)
Lateral Lunge L
Jumping Speed Skaters (R, L=1 Rep)
Explosions
Low Pulses
Explosions
Elbow Plank Punch R, L=1 Rep
Plank to Pushup R (Hold a plank on hands, drop to R elbow then press back up with R hand)
Plank to Pushup L
Baby Pushups

3 Healthy Easy Crockpot Recipes

3 Healthy and Easy Crock Pot Chicken Recipes! 

Marinara Chicken and Veggies

Salsa Chicken

Rosemary Chicken

Crock Pot Rosemary Chicken

Crock Pot Rosemary Chicken- Healthy and Easy!

Slow Cooker Salsa Chicken

So easy! Put all ingredients in crockpot and let cook while you are at work and will come home to a great smelling dinner! 

New Years Resolutions- Make them and Keep them!

Research shows that 92 percent of people who set resolutions do not succeed... You either aim for a goal that time does not allow you to complete or shoot for a TOTAL overhaul of diet, exercise, etc. Remember moderation is key, and think of a goal you CAN succeed at- and you can always increase the frequency or intensity as you learn how to incorporate this new habit in your life.

This year, I am asking all of my clients to fill in the blank: What is the one area of my life that I neglect the most.... 
By looking at goals and priorities like this you give yourself more of a chance to focus on "you" and what will help bring balance to your life.

SO FILL IN THE BLANK! AND HAVE A HAPPY NEW YEAR!

2016-How can I help YOU?!

Comment below on what you would like to see more of on the blog! 

Recipes, Workouts, Fit-Tips, etc.... 

And don't forget to check out

 http://fit-workouts.com for free workouts and downloads! 

Cheers to a Happy and Healthy 2016! 

Best Foods For Healthy Skin

Great foods to help your skin look amazing! 

http://www.m.webmd.com/healthy-beauty/ss/slideshow-skin-foods?ecd=wnl_wmh_010116&ctr=wnl-wmh-010116_nsl-ld-stry_desc&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d

Spiralized Greek Cucumber Salad

Healthy and Delicious... My new fav kitchen tool, The Spiralizer!

Spiralized Greek Salad

1 Cucumber (Seedless)

1/4 cup Cherry Tomatoes, halved 

1/4 cup Green Bell Pepper, chopped

5 Kalamata Olives

1 Tsp Red Onion, finely sliced

1 Tsp Oregano 

1oz fresh Feta

Dash of Olive Oil, Salt and Pepper 

-Spiralize cucumber (if you don't have one you can chop into small pieces) 

-Place in bowl toss with all ingredients and refrigerate for 20 min. Serve cold! 

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