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The Most Important Meal Of The Day
Hey everybody!
Today I am going to share with you my favorite breakfast for on the go!
Protein Shake Oatmeal
Chia Seeds 1 tablespoon
Oats 2/3 cup
Protein Powder 1 scoop (I’ve linked the one I use below)
Milk (Almond or 1%) 1 cup
In a small bowl or Tupperware, add your chia seeds and oats then mix together. Mix your protein powder with your choice of milk in a shaker bottle. When well mixed, pour your protein shake into the bowl containing the chia seeds and oats then stir together. Depending on the day, I sometimes only pour half of my protein shake into the oats and chia seeds then drink the rest later! Pretty easy!
Chia seeds are amazing for you and in my opinion have no taste. They are loaded with nutrients and antioxidants. They have many benefits from reducing inflammation to helping you to lose weight! They are super easy to add into your diet. I think that this recipe will help you to see that!
With this recipe, you can do one of two things. You can make this all at night and stick it in your fridge, then grab it in the morning when you are leaving. The other thing you can do is to eat it right after you make it. I like to bring mine not mixed together to work and eat it immediately after I finish mixing it together. I really don’t like mushy textures so I would rather eat them hard. I know I am weird!!
If you liked this recipe please let me know in the comments below!
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Cardio Pyramid Workout
Hey Everybody!
Today’s workout is
refered to as a pyramid set! You start with a small amount of reps and build up to a large amount and then back down to the small amount! Today’s workout is all about getting in your cardio.Complete this set as many times as you can.
Each set equals 250 reps.
10 Plank Jump Ins
20 Squats
30 Mountain Climbers
40 Knee Highs
50 Jumping Jacks
40 Knee Highs
30 Mountain Climbers
20 Squats
10 Plank Jump Ins
I really like to do fun workouts like this because it helps me to keep my mind off of what I am actually doing. It feels like I am having fun rather than spending another hour at the gym. It helps me to keep thinking about what I am going to do next rather than what I am currently doing. Try it out and let me know what you think about it in the comments below.
If you loved today’s workout, don’t forget to subscribe below. Thanks for reading!
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SMART Goals
Hey Everybody!
Today we are going to focus on SMART goals. I get asked a lot about how I accomplish so many big tasks and still have time to have fun while doing it. When I am thinking of goals I would like to accomplish, I like to use this formula in order to make my goals work for me!
What does SMART stand for?
Specific: What exactly are you trying to accomplish? Who, What, Where.
Measurable: How will I know when my goal is accomplished? What part of my goal can be measured?
Achievable: Is your goal attainable? You weigh the benefits from the risks and drawbacks. Can you pursue this without undervaluing your current obligations? Can you realistically accomplish this goal? Don’t set yourself up for failure.
Relevant: How is this goal significant to your goals in life?
Time-Bound: When will you accomplish this goal? Make sure you have a specific day in mind.
Let’s try turning a regular goal into a smart goal.
I want to run a marathon.
Specific: Who=I What= run a marathon Where = Ogden
Measurable: 26.2 miles
Achievable: This goal may not be attainable for everyone but it is for me. I have run many half marathons and I am following a training schedule.
Relevent: I want to live a healthy life so this falls into that category.
Time-Bound: The marathon is on May 18th so it will be accomplished by then.
Now we’ve turned a regular goal into a SMART goal.
I will follow my training schedule for nine weeks prior to running the Ogden marathon on May 18th, I have run multiple half marathons prior to my training weeks.
What is something you would like to work towards? It can be personal or work related. It can be anything! I have used these for school, work, traveling, fitness, etc. If you can think of any type of goal that you would like to achieve, it can be turned into a SMART goal.
If you loved today’s post please subscribe below! Thanks for reading.
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Booty Band On The Go
Hey Everybody!
I have a video below of a workout that I do while I am on the go. I love to bring my booty band by Flexliving with me when I am traveling. It is small and takes up almost no room in my bag which is great. They are also a company that is based out of Utah so I love that!
I was never been able to find a band that doesn’t roll up my legs while I was working out, until I used this one! I have also never had this band slide out of place on my legs, which is another huge plus! I like to use the large band for this workout as it helps you to engage your glutes more.
I brought it while I was traveling for two weeks with only a small backpack that had to weigh under 22 pounds! As I have said before staying in shape while traveling is not very hard as long as it is one of your priorities.
This workout is a great one for your glutes as well as your legs!
I do three sets of the following:
Lateral Leg Lifts 10 reps each leg
Donkey kicks 10 reps each leg
Fire hydrants 10 reps each leg
Hip thrusters 20 reps (unless you add weight then do 10 reps)
Squat side lifts 15 reps
Squat jumps 15 reps
Banded adduction 20 reps
You can get the exact band that I use by following the link below! If you use code HAYLEY10, you will also get 10% off!
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