So I recently moved out and I started gaining weight. Not much but it still makes me feel awful. I'm 5'6 and 132 lbs. I was 120 lbs. I don't know I feel fat. I say I'll work out and eat healthy but I just don't. Can you give me any advice? I just don't really know what to eat. Or how to work out. I sound stupid probably.
- Anonymous

When I moved out for my first year of university, I’m pretty sure I gained a ton of weight so it’s a pretty normal occurrence. Biggest thing is motivation - get yourself motivated! As for the diet, cut out all the crap. No chips, no McDonalds, no pop. Replace the crap with the healthy - fruits, veggies, chicken, fish. Up your fibre intake. Try small snacks periodically throughout your day and don’t be afraid to eat when you feel hungry. As for the exercise, don’t let it intimidate you. Just because you don’t see results after the first session, doesn’t mean it isn’t working. Goes with the motivation, keep going. If you’re able, get yourself a gym membership. Doesn’t need to be anything fancy. Consider doing HIIT (high intensity) cardio once a week. And other days just do some regular cardio at your own pace. Start lifting weights. High reps at a low weight to start. You don’t necessarily have to target specific muscle groups and I would really recommend working your whole body to start. If you don’t have a gym, run or walk outside! There are plenty of at home workouts you can do - see Blogilates! Good luck and I hope I helped a bit! :)

Wed. April 23rd - Sorry for the pixels, but I didn’t have pants on and that doesn’t need to be put all over the internets. But hey! Look! That line is starting to show! I’m starting to cut because I really need to get my body fat percentage down. Baby steps. 

Wed. April 23rd - Sorry for the pixels, but I didn’t have pants on and that doesn’t need to be put all over the internets. But hey! Look! That line is starting to show! I’m starting to cut because I really need to get my body fat percentage down. Baby steps. 

Get My Stack!

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Surprisingly enough, I get a fair number of questions regarding the products that I use to help me build and maintain muscle. This is the stack that I’ve been using and have been seeing results with. Keep in mind that this is MY stack, which means that it may work for me, but not for you! It’s always important to read up on the products that you’re going to be using and ensure that they are right for you!

  • Multivitamin: (Optimum Opti-Women), taken daily and filled with all of your recommended vitamins and then some. Any multivitamin you like will work, it’s just important to ensure that it’s a multivitamin made specifically for women!
  • Pre-Workout: (Shredz Preworkout Performance), taken before workouts, increases your workout capacity, buffers your lactic acid with beta-alenine, promotes a speedy recovery and gives your body electrolytes to keep going! I love the Shredz pre workout because it doesn’t make me jittery and I don’t feel like my heart is going to pop out of my chest. Plus, it tastes great!
  • Creatine: (Shreza Her Creatine), ensure that the creatine you are buying is made for women! I cannot stress this enough! I’ve found that with most generic creatines, I retain water and bloat - we don’t want that at all.
  • Protein Powder: (Optimum Gold Standard Whey), mix in with milk of your choosing - I prefer to drink my shake right after I’ve worked out to reap the most benefits. I don’t use the powder pictured above but rather I use Muscle Pharm’s Combat powder which contains various types of protein as well as added BCAAs and glutamine
  • Fat Burner: (Shredz Fat Burner for Her), this isn’t necessary but I find that this really helps me drop fat with daily workouts and a proper diet. I recommend avoiding things like Hydroxycut simply because they make you feel like you’re going to explode from such a rapid heart rate (in my opinion).
  • Protein Bar: (Quest), by far the most amazing protein bars I have ever tasted! I usually go for the cookies and cream ones and they’re great when you can’t get a shake in, also super low calorie for a bar!

If you have any questions regarding my stack, or where you can purchase the items included in my stack, feel free to send me a message!  

The Green Smoothie Equation

2 + 2 + 3 = The Magic Green Smoothie Equation! It’s simple and by following this equation, you can create your very own smoothies that are not only healthy, but taste delicious as well! 

  • Start with 2 cups of your chosen leafy greens - these can include spinach, kale, or any other green that you prefer
  • Add 2 cups of liquid to a blender with your greens - liquid is also up to you but most smoothies either use water, coconut water, almond milk, soy milk or whatever other kind of milk that you enjoy drinking
  • At this point, you want to blend the leafy greens with the liquid until the consistency is smooth
  • Lastly, add 3 cups of fruit to your blender mixture - strawberries, bananas, avocados, pineapple, berries - the list goes on and on, blend again until smooth
  • Now that you have the equation complete, you can add whatever else you want to your smoothie - I would add some chia seeds, or hemp hearts, camu camu or acai powder, a scoop of peanut butter or almond butter, or even protein powder!

Voila! It’s that easy and the equation for a perfect smoothie is simple! Enjoy!

Hello Hayley! I am down to my last body fat and I am looking to tone up everywhere. What type of diet and exercise do you recommend?
- Anonymous

By down to your last body fat, I’m assuming you mean you’ve reached your target? You’re probably going to want to put on a little bit of muscle. I recommend Jamie Eason’s Live Fit Trainer (http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html). I use some of the workouts from the program and it’s great because each week is divided up into a target part of your body. Instead of individually listing all the strength exercises you should do, it’s easier for you to just check out her program! I’m a fan! It also has a diet plan that consist of low carb and high carb days and various other ways to keep a healthy diet :)

someone’s a little overly excited for leg day 💪🎉

someone’s a little overly excited for leg day 💪🎉

lushalla:

fresh x modern

lushalla:

fresh x modern

puralia:

fresh | modern

puralia:

fresh | modern

Reason Why I Don’t Like the Scale: weighed in yesterday at 153, today I weighed in at 150lbs. Obviously I didn’t lose 3 pounds in one day, so I concluded that it’s probably water weight. People need to understand that your weight fluctuates during the day and you can jump 3-5lbs in the span of a day. If you do weigh yourself, weigh when you wake up in the morning and over a long period of time at the same time during the day. I only recommend doing this to give yourself a trend line of your weightloss. I hate the scale period. I’ve just been using it lately because I’ve been cutting and need to know how much I’m down. To me it’s just a number and you shouldn’t let it define you. It makes me feel much better looking at myself in the mirror and physically seeing the progress than looking at a number on the scale!

Recipe: Non-Fat Pineapple Sorbet

I was skimming through Pinterest when I stumbled upon this recipe by The Girl Who Ate Everything. It’s an easy prep, fresh, pineapple sorbet that won’t ruin your clean eats. She recommends using organic pineapple if available and to lessen the amount of sugar you need to add, wait until the pineapple is super ripe to make! 

You Will Need:

  • 1/2 an organic pineapple
  • 4 - 8 tablespoons of sugar depending on your preference (you can substitute a sweetener for this)
  • 1/2 cup of water

Steps to Make:

  • Cube the pineapple and place into a food processor or a blender. Add the water, sugar and an optional squeeze of lemon or lime. 
  • Blend until smooth and transfer into a freezer safe container. Let freeze for 1-2 hours or until set.
  • Remove the mixture from the freezer and transfer it back into your blender. Blend until smooth once again.
  • At this point, transfer the mixture back into the freezer safe container and freeze for 5 hours (phew!).

For Your Nutritional Information: 

This stuff wasn’t included with the recipe so I decided to give you guys a little insight into the world of the pineapple!

  • 1 cup of freshly cubed pineapple has around 80 calories
  • It also contains all of your daily recommended intake of vitamin c
  • Pineapple is a great fruit that provides you with immune support - hence the vitamin c content
  • For the most antioxidants - choose a fully ripened pineapple
My quick and easy recipe for the tastiest kale chips! And they only take 15 minutes! You will need a light flavour less oil (I use canola), your favourite taco seasoning (low sodium is an option) and a bunch of kale! Sprinkle the kale with some oil, toss. Repeat with the taco seasoning! Bake at 350 degrees F for 15 minutes or until crispy! Remove and seal in containers for whenever you need a little snack! For more easy recipes follow me on instagram @hayleyehh!

My quick and easy recipe for the tastiest kale chips! And they only take 15 minutes! You will need a light flavour less oil (I use canola), your favourite taco seasoning (low sodium is an option) and a bunch of kale! Sprinkle the kale with some oil, toss. Repeat with the taco seasoning! Bake at 350 degrees F for 15 minutes or until crispy! Remove and seal in containers for whenever you need a little snack! For more easy recipes follow me on instagram @hayleyehh!

tropic-fiji:

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tropic-fiji:

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