FEBRUARY is HERE! --> Workout Plan for the Month!

Can you believe it is February 1st already? I don't know about you but this time of year I get a little antsy with all the cold weather and just want to incorporate a little fun! This is exactly what I did this month with my workout plan.

My 30 day challenge kicks off Monday, February 6th and we are focused on giving yourself a little love and TLC + having some fun!

I combined my favorite 30 minute routines with some booty busting barre and rocking cardio workouts to switch things up and keep you moving.

You can download the PDF version here.  This assumes access to Beachbody On Demand which can be downloaded for free for 30 days here. 

Instead of trying to do this all yourself, join me for 30 days as we get INSPIRED and focus on loving ourselves! 

Are you struggling with how to fit it all in? What about the motivation each day to try? I have combined one of my favorite books, Big Magic focused on living inspired with my own experience with living a busy healthy lifestyle into on FUN month long challenge. 

✨✨Jump in for: ✨✨
--> Daily self-care challenges (think journaling, meditation, organizing, learning to manage time etc.)
--> 30 minute workouts to energize you! (Completely customized to your schedule!)
--> Daily Nutrition + Meal Plans + Grocery Lists (All family friendly!)
-->One on one coaching from ME! :)

After 30 days you will have a toolkit of tricks to keep you going for the rest of the year :)  Simply email me at hollyhayneshealth@gmail.com for your spot!  EASY! 

Happy February!

Easy Summer Meal Plan!

Late nights and early mornings makes for long, fun summer days! Add in a few longs weekends and some traveling and sometimes sticking to your clean eating plan gets tossed out the window!  Just because time is crunched however doesn't mean you need to give up. This is our meal plan for the week...and after a weekend of traveling its EASY! One episode of Dora the Explorer (25 minutes) and I am prepped and ready for the week. Plus I would rather spend time at the pool after work than chopping veggies. This can be 21 Day Fix, Paleo friendly and gluten free (with a few modifications depending on your preference).

Tips / Shopping Tricks / Recipes:
- Grilled salmon recipe
- Mustard chicken thighs recipe
- Pork stir fry includes grilled pork chops + stir fry veggies (frozen) from Trader Joes
- Turkey burgers and sweet potato fries are both from Trader Joes
- Zoodles (zucchini noodles are chopped with a spiralizer) and tossed in coconut oil with your choice of vegetables (with optional meatballs).
- Energy bite recipe
- Paleo friendly breakfast quiche recipe

Snacks:
Greek Yogurt
Berries
Chopped Veggies
Almonds
Dark Chocolate
Protein Smoothie (Using Shakeology + coconut milk)
Coconut water

Prep:
I typically chop all my raw veggies ahead of time as well as bake extra chicken and grilled veggies for lunches during the week. I also make the quiche and energy bits ahead of time to have throughout the week. This takes me about 25-30 minutes.

To plan for dinners I simply prep/plan the night before. Each night I also pack my lunch for the next day. It probably takes me 15 minutes an evening to gather ingredients and plan/pack. Not to bad!

Try it and let me know what you think!

Energy Balls! (21 Day Fix Friendly!)

One of my clients introduced me to these and I CANNOT get enough! I have serious issues with cutting back on sugar and these help me with my cravings. They taste like a dessert and are SO good.

I make a double batch and they last the entire week. You can even skip the "ball" part and just spread the mixture evenly across the pan and cut into single servings once they are set. 

Ingredients:

1 cup rolled oats

1/2 cup chocolate chips (I used dark chocolate)

1/2 cup ground flax seed (I used flax seed or chia seeds or both!)

1/2 cup peanut butter (I also have tried almond butter)

1/3 cup honey

Directions:

Mix all ingredients together in a bowl and scoop out into tablespoon size portions. Freeze for 1+ hours. (I keep them in the freezer until I am ready to eat them!)

YUM!  You can also substitute fruit and nuts for the chocolate chips, add coconut, use different nut butters etc. SO good! I eat two balls for 1 serving (they are about 95 calories each) and count it as a yellow and a red on the 21 Day Fix plan.  Enjoy!

Try it and let me know what you think! 

Holiday Week Meal Plan!

Happy Memorial Day! :) I hope everyone had an amazing LONG weekend. Did you over indulge? Maybe haven't made it to the grocery yet? Well don't worry, I have your weekly meal plan all planned out for you with some of my favorite, easy, family friendly recipes!

You can download the entire version here. The best way to get back on track is to have a plan! :)  Here are a few tips I use throughout the week. 

1) Stick to what you like. I love Skinnytaste. Her recipes are super easy, family friendly and easily convert to the 21 Day Fix plan (which I follow). 

2) Plan ahead. I will grill chicken on Sunday (Monday in this case) for salads throughout the week. I will also chop my veggies and pack them in individual serving bags. Finally, I buy nuts pre-packaged into individual servings at Trader Joes. It saves time and keeps me from eating the entire bag!

3) Plan for treats! I don't have treats listed in this plan (they can be substituted for any carb). I aim for 3 treats a week. So 3 glasses of wine, or 3 servings of chocolate. Or maybe even some yummy summer ice cream!!

Have a great holiday!

3PM Sugar Buster! --> Peanut Butter Protein Cookies!

I am not sure about you but everyday at 3pm I am ready for some M&Ms, candy or some sort of sugar pick-me up. For some reason I can do great the entire day but then 3pm hits and I am ravenous for sugar and a snack. I call these my "sugar busters" because they taste like a treat but are not. They are made with protein powder, oats and bananas. Its the kick of protein and energy you need to keep going for the rest of the day! (They are also great for breakfast too!)

These are super easy to make and are a great substitute for that sugary snack when you are craving something sweet. The best part is there is zero sugar added. I make them on the weekends and then freeze them to pack in my lunch for work. (I think they taste better frozen or in the fridge...Kids and toddlers love them too!) Savannah and I made some this weekend. :)

Ingredients:
1 cup Chocolate or Vanilla protein powder. (I used vanilla Shakeology)
2 servings of PB powder. (I used Honeyville Organic PB powder from Costco)
1 cup of quick-cooking rolled oats
1/2 cup raw honey
2 ripe bananas
Dash of cinnamon

Directions:
Preheat over to 350 degrees.
Combine all ingredients and mix well in large bowl.
Scoop out 1 tablespoon size balls onto a cooking sheet.
Bake for 10-12 minutes until brown on top.

The cookies will still be somewhat gooey when you take them out. I let them sit for 10-15 minutes and then put them in a large bag in the freezer.

If you do not have PB powder you can substitute 1 tablespoon of peanut butter or almond butter. I count 2 cookies as 1 serving. (1 yellow on the 21 Day Fix / Hammer and Chisel plan).

Enjoy!

My Favorite Macaroni Recipe!

This is my all time favorite macaroni and cheese recipe, which I recently overhauled to make both family and 21 Day Fix (the meal plan I follow) friendly!

Its easy to make and makes a lot so you can easily feed a family of 3 or 4 for 2 nights. I usually serve it with a side of veggies or sometimes chicken sausage for some extra protein. My tip for making pasta healthy is to ALWAYS use whole grain pasta and sneak in a veggie. If you aren't sure what to sneak in, go with spinach. You can't taste it and no one knows its there! You can even add additional spinach to this dish and it will taste just the same! 

Serving size is about 1 cup and approximate calories is 350 per serving. I count it as 2 yellows, 1 blue and 1/2 green for the 21 Day Fix program. 

Ingredients:

3 cups cubed peeled butternut squash (about 1 [1-pound] squash)

1 1/4 cups fat-free, lower-sodium chicken broth
1 1/2 cups fat-free milk (can also use almond milk) 2 garlic cloves, peeled2 tablespoons plain fat-free Greek yogurt1 teaspoon kosher salt1/2 teaspoon freshly ground black pepper1 1/4 cups (5 ounces) shredded Gruyère cheese1 cup (4 ounces) grated pecorino Romano cheese1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided1 pound uncooked whole wheat cavatappi (or macaroni noodles)Cooking spray

Directions:

1. Preheat oven to 375°.

2. Combine squash, broth, milk, and garlic in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat.

3. Place the hot squash mixture in a blender. Add salt, pepper, and Greek yogurt. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Gruyère, pecorino Romano, and 2 tablespoons Parmigiano-Reggiano. Stir until combined.

4. Cook pasta according to package directions, omitting salt and fat; drain well. Add pasta to squash mixture, and stir until combined. Spread mixture evenly into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray.

5. Bake at 375° for 25 minutes or until bubbly. Sprinkle with parsley, and serve immediately.

Enjoy! It really is a family favorite! And no one will ever know its healthy!

(This recipe was originally modified from Cooking Light)

8 Tips for a Healthy Weekend!

Happy Weekend! (Well almost!) We all know the biggest challenge on the weekends is staying on track especially when you are eating out. Here are few tips that I have discovered that help me manage temptations and continue to reach my goals!

1. Check the menu before hand and try to look up the calories if you can.
2. Stick to protein and vegetables. Avoid the carbs and sugar and especially dressings and “empty” calories. If you need dressing, ask for olive oil and count it as a fat.
3. Plan your alcohol. Know what you are allowed. If you think you might have more than one glass of wine, then cut back on the carbs earlier in the day. Use the rule of 3. 3 carbs per day. Each sugar (i.e. treat or wine) counts as a carb. Know how many you have to use for the day. (I allow 3 glasses of wine a week).
4. If you aren’t sure about what the restaurant has you can drink a 2nd serving of Shakeology before hand and then have your “snack” as lunch/dinner. (i.e. plain salad, baked potato etc.)
5. Drink out of fun glasses. I know this sounds funny, but the nights when I know I have already had my “treats”, I put sparkling water or LaCroix in a wine glass. Its at least a little more exciting.
6. Invite your friends/family to your house or a healthier restaurant. :) Tell them about your adventure in healthy eating and your passion around it!
7. Remember why started. Eating that bread on the table isn’t going to feel as good as when you accomplish your goals.
8. If you aren’t going to a restaurant and are just trying to stay on track for the weekend, stay busy. If you need a distraction, pin some good recipes on Pinterest. Listen to an upbeat song. Go for a walk. Or better yet, get that workout in!

I hope that helps. Have an amazing weekend!

Easy Peasy Chicken Salad!

I am on a quest to liven up my recipe list (and lunches). I found this chicken salad recipe as part of my current fitness program I am following and it couldn't be easier. I made this this weekend and now am enjoying it the rest of the week.

Ingredients:

3 Tbsp. low-fat (1%) Greek Yogurt

2 Tbsp. fresh lime juice (or lemon)

1 tsp. ground chili powder

1 tsp. raw honey

3 cups chopped, grilled chicken breast (boneless/skinless) 

- I baked this at 350 degrees for 30-35 minutes instead of grilling. Season with salt/ pepper and chili powder as desired. 

1/2 medium red onion (diced)

1/2 cup raw pumpkin seeds (or sunflower seeds)

8 large Boston (or Bibb) lettuce leaves

2 cups fresh spinach

(Optional 1/4 cup of grapes and 1/4 cup diced tomatoes)

Directions:

1. If you haven't already cook and dice the chicken. 

2. Combine yogurt, lime juice, chili, powder and honey in a small bowl. This is the salad dressing.

3. Combine chicken, onion, spinach, pumpkin seeds and dressing. Toss gently until blended throughout. (Toss in optional grapes / tomatoes to preference). 

4. Serve on top of bibb lettuce. Makes 4 servings.

Enjoy!

p.s For those of you on the 21 Day Fix, it counts as 1 green, 1 red and 1 orange container. (Without the grapes and tomatoes). 

3 Day Cleanse Review!

I recently did a 3 Day Cleanse and have gotten a lot of questions about what it is and how to do it. First, let me be 100% and say that I cannot survive on liquid for 3 days, which is why I like this.  I also cannot chase around 2 toddlers during the weekend and not eat. It just is impossible. This includes real food. It is strict, but you DO get to eat.  Here is a quick summary of what each day looks like:

What: 3 Day Refresh Kit
When: Typically done over a weekend, Friday through Sunday however I recently have had better success doing it during the week. That way I can still enjoy my wine on the weekends! The downside about during the week is I don't have a blender at work...so I have to mix the drinks myself and they aren't quite as cold. But I am less active during the week so its a better time for me personally to cut calories.

Step 1: Drink Shakeology (protein shake) for Breakfast with a banana. (I choose the chocolate vegan or greenberry flavor)
Step 2; Drink Vanilla Fresh Shakes (another protein shake) for Lunch and Dinner
Step 3: Add in Fiber Drink Sweep (keeps you full!)
Step 4: Enjoy Health, Cleanse Approved Foods!

Details: For 3 days you will follow the 3-Day Refresh Cleanse (which includes REAL food!) This will reset your body allow you to refresh. Typical results include a minimum of 3lbs and 3 inches. You drink ALOT of water on this program so its not water weight. Its simply hitting the reset button and getting you restarted. For examples of what you eat on the program, you can check out my Pinterest board.

I typically do this when I feel like I have been too depending on sugar and carbs. Post Halloween. Post vacation. Post Thanksgiving :) You get the idea. It reminds your body that it can function without being dependent on processed foods.


Workouts:
I actually workout normally when I do the cleanse. I tend to get better results. (I have done it 3 times so far). After the first day my body adjusts and I am not hungry. They recommend pilates or yoga.

Tips:
- Plan 3 days when you are not going out to eat. Its to hard.
- Drink the fiber drink REALLY cold. I mean VERY cold. It is so much better.
- If you want to do the juice options as one of your snacks, I recommend the SUJA essentials brand. (Especially the Uber Greens version). If I do this, I will drink 2 or do juice plus some veggies/hummus since one serving is only 50 calories
- I always put extra spinach in my Shakeology. Its just good for you. (You can learn to make a perfect smoothie here!)

Results:
Results vary by person, the best thing about the cleanse is after the 1st day you feel less depending on food. The first day or even into the 2nd day, you might get a headache or two. This is your body detoxing. Its normal. After about 24 hours you should wake up feeling refreshed and with some extra pep in your step!

I hope that answers your questions! Feel free to email me at hollyhayneshealth@gmail.com if you are interested in learning more. Its great for this time of year when you have a big party coming up!

XO,
Holly

Balsamic Honey Glazed Pasta Salad!

I have been on a recipe kick lately! (And trying to document them!) So when I find a good one I am trying to share!

This recipe I literally made in the middle of a storm when the power flickered, we lost two trees and the little people were dancing around in their princess costumes. So I am serious when I say its easy! You can also modify it 100 different ways based on what you have in your fridge.

Ingredients:
8 ounces rotini pasta (approximately 1/2 a box)
1 red pepper (chopped)
1 yellow pepper (chopped)
1/2 large white onion
1/4 cup fresh basil
1/2 cup cubed goat cheese
3 tablespoons of balsamic vinegar
2 tablespoons of olive oil
1 tablespoon of honey
salt/pepper to taste

Directions:
Boil pasta to desired taste.
Toss pasta in oil, vinegar and honey.
Add in veggies, basil and goat cheese.
Chill for 15-20 minutes. Serve.

I added grilled chicken to this the first night we ate it and salmon to it the second night. You could also add various veggies, cheeses and even shrimp. For me the basil and the goat cheese mixed with the honey was an awesome combination of flavors!

Enjoy!

Toddler Tested and Approved --> 3 Ingredient Breakfast Cookie!

In my quest to find new and easy recipes, this one has been a winner in the house lately!

It takes about 10 minutes to make (minus baking time) and is super easy to double the batch and freeze for later.

Ingredients
1) 2 Medium ripe bananas
2) 2 cups of dry oatmeal
3) 1/4 cup of dark chocolate chunks

Directions
- Preheat oven to 350 degrees
- Mash the bananas into a large bowl.
- Add oats and stir thoroughly
- Add chocolate and stir throuroughly
- Using a tablespoon, mash mixture into small balls. Place on cookie sheet.
- Bake for 10-12 minutes to desired crunchiness
- Serve or freeze

Makes 12-16 cookies. Serving size is 2. (For all you 21 Day Fixers I count this as a yellow snack/treat).

These are great for snacks (about 100 calories for two) or for breakfast. You can modify this recipe about 100 ways. Sometimes for extra protein I add peanut butter and when I am in the mood for some thing a little more sugary tasting I add cinnamon. (calorie free!). You can also add dried fruit, nuts etc.  Its a great way to use those old bananas and a healthy alternative to your average chocolate chip cookie.

When Opportunity Knocks! Join in!

I can't believe its July already! I know most of you read this blog for the pictures but I did recently give my fitness page a makeover and have started coaching motivational fitness groups. In my own journey I have lost 18lbs and am still going! These groups are what keep me going. At 5am when I don't want to get up, I know that I am responsible with an amazing group of women to keep on track!

So while most of my posts are not fitness related. This one is! :) (Fair warning!)

So here goes. Get excited! (You know because this blog is very exciting!). I am looking for 8 women to join my 21 Day Fix Challenge starting July 20th! This time its gotten a summer makeover. Its a small, completely private program that will get you looking awesome in just 3 short weeks. This program is limited in size and only open to NEW 21 Day Fixers. (Or those that have not been in a challenge group). Everyone loves a good sale and its on sale this week! Yah!

Going on vacation. Traveling. Lots of family events? As a mom of twins I get a busy schedule and will be sharing lots of time management tips. Trust me. You can do it!

Lets do this! Sign-up Here!

https://docs.google.com/forms/d/1cfXZXSapo4SGS69A6F4djAiItatX3Za1eTA5283Fydg/viewform

Sunny Side Up!

I just wrapped a 5 day Breakfast Club Challenge (aka recipe exchange) and was so excited about some of the recipes I wanted to share! These are a fun twist to those morning eggs or cereal... 

p.s. If you enjoy these recipes and are interested a fitness / meal planning challenge let me know. Another group is starting Monday, May 25th!

First up, Overnight Oats!

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I love making this and especially in cute mason jars. Its sure to get your week of to a great start. The best part, you can make it the night before! Great for a busy schedule.

Ingredients:

1/3 cup rolled oats
1/3 – 1/2 cup milk [depending on how thick you like it]
1/3 cup plain yogurt1/2 banana1/2 tbsp chia seedsPinch saltPinch cinnamon

Stir everything together in a bowl. Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.

#2 Green Monster Smoothies!

Smoothies are a great breakfast treat, but what really changed the way I made smoothies was an article on the "Green Monster" smoothie movement. What is this? A simple step to add spinach (or greens) to your smoothies. I swear you can't taste it. For every smoothie I make I use the following base.

- 1 banana (1/2 if you are on the 21 Day Fix!)

- 1 cup Almond milk (water if you are on the 21 Day Fix!)
- 1 cup of Frozen Spinach

You can add additional fruit, protein powder and even peanut or almond butter to this, but this base is sure to give you a great smoothie every time! 

#3 Frozen Yogurt Bark

This is the best breakfast ever. Frozen yogurt bark 

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Ingredients
2 c. plain greek yogurt
1/3 c. honey
1 tbsp vanilla extract (I used vanilla paste)
2 c. blueberries, washed and stray stems removed

Instructions:
In medium sized bowl, stir together the yogurt, honey and vanilla.
Gently stir in the blueberries and mix until all combined.
In a parchment lined 9x13 pan, pour in the yogurt mixture and spread out evenly making sure blueberries are evenly distributed.
Freeze overnight and cut into desired serving size

#4 Open Faced Banana Sandwiches

This is one of my new favorite recipes because its so easy! You can mix it up with different nut butters, add toppings, fruit etc. The possibilities are endless!

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#5 Breakfast Cupcakes

Last but not least we have breakfast cupcakes 

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Ingredients:
1 egg
1 teaspoon vanilla extract
1 cups applesauce, unsweetened
1 banana, mashed
1/4 cup honey
2 1/2 cups, Old Fashioned rolled oats 
1/8 cup chai seeds (optional)
1 tablespoon ground cinnamon
1 1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/4 cups milk 
Optional toppings: blueberries, raisins, walnuts, chocolate chips, pomegranate seeds.

Directions:
Preheat oven to 350 degrees.
Mix eggs, vanilla, applesauce, banana and honey together in a bowl.
Add in oats, chai seeds (if using), cinnamon, baking powder, salt and mix well with wet ingredients.
Finally pour in milk and combine.
Line a 12 cup muffin tin with paper liners.
Divide mixture evenly into muffin tin cups. I used a 1/4 measuring cup, measure just a tad under 1/4 cup to make 12 servings.
Add the toppings...Bake 30 Minutes.

Breakfast Club!

Happy Monday!
As part of my goal to eat healthy and lost a few more pounds I have been part of an online challenge group to help with motivation, sharing tips, trick etc. (as well as goals to help keep all things work / life in balance). One of the big tips is keeping yourself accountable and the best way to do that is to share what you are doing.

So for the month of May, I am following the 21 Day Fix program with the diet taken to the next level (i.e. no wine, processed carbs or sugar! oy!) I also decided to spice up my breakfast (the most important meal of course) with a fun little challenge.

You can read about it below. To kick things off, I thought I would share one of my favorite go to recipe sites for Brunch. (It really is my favorite meal). I use Skinnytaste (www.skinnytaste.com) for about everything but lately I have been on a quinoa kick and this is SO good!

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Recipe: http://www.skinnytaste.com/2012/10/apples-and-cinnamon-breakfast-quinoa.html

You can check out Facebook for more Breakfast Club Info or email me if you want to join!