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

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!