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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.
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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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Delicious and Nutritious Rice Bowl
Hey Everybody!
Today’s meal is a delicious and nutritious rice bowl. This is one of my absolute favorite healthy recipes that I like to incorporate into my weekly meals.
If you are into meal prepping, this is also very good for several days as well.
The recipe below is for one serving so remember to adjust according to how many servings you are wanting to make.
1 cup 90% Lean Ground Turkey
½ cup Pinto or Black Beans
2/3 cup Jasmine Rice
1/3 cup Pico De Gallo
Depending on if I am prepping for the week or for one meal, I prepare this recipe differently.
Prepping: I cook the entire package of my ground turkey. I then cook enough rice proportionally to my cooked meat. I put these in a Tupperware along with my beans that are not heated up. I put my Pico de Gallo in another container so it will not be heated up with the others. I then heat these for about 1 minute and 30 seconds and stir. I check the temperature and if it is good, I add my Pico.
One Meal: If I am cooking this as one meal, I will measure each of the ingredients out and cook them. I then combine them all and eat them right after. (A trick with this is that I freeze the excess meat in freezer bags in the appropriate amount so I can easily thaw and make this meal again.)
I absolutely love that this recipe only has four ingredients. It makes it very easy to prepare and to shop for. I also love to use Salsa Queen’s Pico De Gallo, if you are in Utah it is a local brand and you can buy it at Smith’s.
Let me know what you think about this meal in the comments below. If you love this please subscribe as well!
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Using a Gratitude Journal for Self-Care
Hey Everybody!
Today I am writing about gratitude journals. I love these and I can really see a difference when I am consistently using mine. You can use anything for this journal, a notepad, a notebook, and notes on your phone. It really doesn’t need to be extravagant. I really like to physically write mine down because I am thinking about those things for a longer period of time. I have found that when I am having a “bad” day I can go back and read the other days. This instantly boosts my mood for the day. Being able to do this has helped me in my fight against my depression. I really think that it can truly help you too!
The benefits of keeping a gratitude journal may surprise you. They include: sleeping better, fewer symptoms of illness, and more happiness.
“I don’t have to chase extraordinary moments to find happiness, its right in front of me if I’m paying attention and practicing gratitude” – Brene Brown
Tips on starting your gratitude journal:
- Set a regular time for this, so you can be consistent (this can be daily or weekly)
- Write about literally anything (walking, sunset, clothes, home, family)
- Focus on what makes you happy
- Be present when writing, really think about how grateful you are for that thing
“Acknowledging the good that you already have in your life is the foundation for all abundance.” – Eckhart Tolle
If you don’t have the time to actually write in a journal, think about it on your daily commute or while you are getting ready for bed. The actual key to this is to get your mindset to focus on what you do have.
I hope you enjoyed today’s post! Let me know in the comments below what you think. If you would like to keep up with the weekly posts subscribe below.
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Quick HIIT Treadmill Workout
Hey everyone,
Today I am going to show you my favorite Treadmill HIIT workout currently! I know that many of you may not be familiar with HIIT so here is a little bit of a background on it.
What is HIIT? HIIT stands for high intensity interval training. According to Daily Burn, it is a training technique in which you give the absolute maximum amount of your effort through quick periods of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
There is an abundance of benefits from doing this type of exercise. They help build lean muscle and retain muscle you already have. They condition your muscles aerobically and anaerobically. They can be done anywhere and at anytime (this one does require a treadmill but not all of them do). They help you to burn more calories even while your body is at rest. They improve athletic endurance and increase your metabolism. They prevent boredom (this is a huge one for me). They use your time wisely because they are generally shorter but burn a large number of calories. They burn more calories and fat than traditional cardio. They are great for helping your heart be healthier.
Because this type of workout is so intense it is very important to take rest days to prevent injuries. You should only be doing this type of workout 2-3 times a week, maximum.
I personally love incorporating HIIT workouts into my week because of all the benefits in which they offer. I am currently training for a marathon and I believe that this type of workout really helps with my endurance.
Today’s workout is pretty simple, all you have to do is get on a treadmill and decide how fast you are wanting to sprint. I usually go for about 8 MPH. You can go faster or slower but I would try running at a slower speed at first and build your way up from there. This HIIT workout we will be sprinting for 20 seconds and then resting for 10 seconds. We will continue this for 10 minutes. After your seconds of sprinting are up you just jump onto the sides of the treadmill for your seconds of rest. Make sure you are using the sides of the treadmill for support as you jump to the sides. I would also try it out before you even turn the treadmill on to make sure that you have the hang of it!
The video below is me doing this work out sped up so you guys can see exactly how to do it if I did not explain it well enough.
If you loved this workout please subscribe to this blog at the bottom of the page! Thanks so much for visiting again!!
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The Incredible Vanna Belt
Hey Everyone!
I have gotten a million questions about my waist trainer lately, so I thought I would let you all know what I am currently using. I am currently using the V Belt by Vanna Belt. I have a short torso so this one works great for me. They do offer the V Belt 2.0 for longer torso’s as well. I wear a size small but they have sizes ranging from extra small to XXXL. They have a size for everyone.
I have used a few different waist trainers in the past and I was never really impressed with them. The ones that I had before did not have much shape to them. I felt as though they didn’t really do what I wanted them to do. I am always going for more of an hourglass shape. The other trainers I have tried were usually just like a perfect cylinder with no indentation at your waist. They also usually only had the option of having Velcro to stay in place. If you know me very well, you know that I despise Velcro! It always snags all my cute clothes and ruins them.
The benefits that the V Belt offers are waist trimming, firms and tones your waist and back, and provides better posture and back support. I love to use it for the back support because my back usually hurts. I also love that it helps with posture because that it something I am always working on!
Vanna Belt states that “The V-Belt is our shapewear that whittles the waist and provides coverage for shorter torsos. Carefully crafted with flexi-boning technology, the garment is guaranteed to stay in place, never to rolling up so it can fit your body comfortably. The triple hook-and-eye closures allow you to size down for a firm fit for reliable support and durable performance for each stage of your training.”
Although you can wear this waist trainer anytime and for any occasion, I only wear mine to the gym. I like to wear it most often when I am doing cardio. I can definitely see a huge difference when I am using it and when I am not.
Below is a video of me showing how versatile this waist trainer is!
If you are interested in trying a Vanna Belt out follow this link and you will receive a discount!
https://shareasale.com/r.cfm?b=1022229&u=1994360&m=60283&urllink=&afftrack=
I hope you enjoyed today’s post. If you did leave a comment below or hit the subscribe button on the bottom of this page!
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The BEST Protein Shake
Hey guys!
Today I wanted to share my favorite protein shake recipe with you!
½ Cup Water
½ Cup Milk
12 Ice Cubes
2 Tablespoons Almond Butter
1 Scoop Protein Powder (our favorite is Muscle Pharm Cookies ‘N’ Cream)
Combine the above ingredients in a blender! Blend on smoothie mode and it’s ready to go! This makes enough for one serving! Adding a half of a banana is also an option. I cannot have bananas because I am allergic to them!
I made a quick video below of me making this recipe! I doubled it so that I would have enough for my husband and I!
Protein shakes are a very good way to get in your protein quickly after a workout! You should be getting some protein in about 30-60 minutes after your workout for the best results. Again, I am not a nutritionist, so you should not be replacing a meal with this, it is just to help increase your intake of protein.
I follow a Macro based diet, which means I try to eat 50% carbohydrates, 30% fats (healthy), and 20% protein. I will go into more detail in later posts about this. I have found that by getting my protein shake in. It helps me to keep my proteins up high enough.
I hope you love it! Let me know what you think below in the comments!!
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Slider Workout
Sliders are one of my favorite gym accessories that I own! I learned about them originally when I was working with my trainer. There are so many different workouts that you can do with them. I made a short workout to try the sliders out. My favorite pair I bought off of amazon for fairly cheap. They are my favorite because they slide easily. I have tried many different ones and I haven’t been impressed. I will link them below in case you want the same ones!S
These are my favorite slider exercises for my legs and core. I do each of these for about 40 seconds and then rest for 20 seconds. For the seconds I am doing the exercise, I am doing as many as I possibly can. I do these exercises three times each.
Mountain Climbers
Start by beginning in a plank position with both feet on sliders. Make sure to be in a good plank position without your hips being too high. Bring one leg in toward your chest and then return it back to the start position. Now switch to your opposite leg and do the same thing. Repeat, changing legs quickly and concentrating on keeping your plank position proper.
Hamstring curl or Bridge Slide
I have heard this exercise called either of these names. You will start by lying on your back with a slider under each heel, toes lifted, hips lifted off the ground in a glute bridge. Slide your heels forward to straighten your knees, making sure to never let your butt touch the floor. Then slide your heels toward your butt to bend your knees and return to the starting position. Repeat. You will feel this in your hamstring and glutes.
Wide Mountain Climbers
For this exercise, you will basically be repeating the mountain climber steps except you will be bringing your leg to the outside of your supporting arm for each side. You cannot go nearly as fast as the mountain climber exercise but you will feel it even more in your core.
One Leg Bridge Slide
This exercise is very similar to the regular bridge slide but you are doing each leg separately as the other leg supports your bridge. You will start this exercise by lying on your back, as you bend one leg and keep it in a bridge and the other moves to straighten. Repeat with the opposite leg and never let your butt touch the floor.
Pike
This is my favorite slider exercise but it is also the most challenging in this set. You will begin in a plank with both feet on the sliders. Bring both feet in toward your hands at the same time with straight legs bringing your body into a pike position. Go as far as you can with straight legs, then slide your feet back to the starting position. If this is too hard or you cannot do this, you can start by doing a tuck. This is basically the same movement except you bring both knees to your chest instead of just keeping them straight.
I really hope you enjoyed today’s workout. Please comment below if you did or click on the button on the bottom of the page to subscribe!
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Positive Affirmations
Hi everyone!
I thought I would do something a little different this week since Valentine’s Day is tomorrow! I want to focus on loving yourself. I am going to show you what I do in order to start doing this. I learned about positive affirmations a long time ago but they are essential.
Positive affirmations are huge in helping to learn to love yourself! They are statements that can help you to overcome your negative thoughts. I won’t lie and tell you that these things are easy to say AND let alone believe at first. It is definitely a process but it is 100% worth it! Doing this daily has definitely changed my life. I can tell the days when I don’t say them. I say these phrases out loud to myself while I am driving to work each day.
Some examples of affirmations that I use are:
I am a great wife
I am getting stronger each day
I am beautiful
I am successful
I am confident
Money comes easily to me
I am a genius
Opportunities present themselves to me
While deciding what affirmations you should use, try to make them as specific as possible for you. Pinterest is a great place to find more ideas!
More examples you can use:
I am happy with my life
I attract love
I love my body
I believe in me
I am enough
I never give up
I can reach any goal
I am successful in everything I do
My body is healthy and strong
I am a fantastic mother
I have personally seen a change in my life from reciting these and I know that you can too. I do know they sound silly and maybe even dumb. I promise they really help in the process. Try them out and let me know what you guys think or tell me some that you guys like to use. I am always changing my list in regard to my current goals.
Photographer: Melissa Benjamin
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Fuel for your workout
Pre-workout is a big part of my workout routine. It really helps me when I am dragging after work or having a hard time waking up in the morning. It’s always there to pump me up for my workout! I have tried quite a few over the years and even experienced some pretty scary side effects! Some of the things I have experienced include itchy face, jitters, and tingling. I have also had some in which I just feel exhausted after I am done with my workout.
My absolute favorite pre-workout of all time is Warrior Fuel Hers! I have never had any unpleasant effects while using this supplement. They have a bunch of really yummy flavors such as pink burst, cotton candy, watermelon, and peach ring. I have tried all but the peach ring flavor because it is brand new. I can’t wait to try it! I also really like the fact that this supplement is made for women.
Warrior Fuel states: “We use the highest level of pure ingredients that are backed by research and designed to help the body shed water and burn unwanted fat, with low levels of a slow releasing caffeine so you won’t have a nauseated feeling or crash once your pre-workout wears off. You won’t find a better tasting fat loss pre-workout as safe and effective as Warrior Fuel HERS.”
If you would like to try it out you can follow the link below and use code HAYLEY10 for 10% off.
http://warriorfuelsupplements.com?afmc=hayley10
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