Hello May! 👙 Workout of the Month --> PLUS Detox Plan!

Hello May! I am excited for you! 🌸 Last month I started a cardio challenge and got totally burnt out. Between a new job and schedules at home (aka nap transition and no one sleeping at home), I just can't even think about doing another burpee or sprint right now. And those are the workouts I love. I even told a good friend at the beginning of the month that they were my "spirit" workout. lol. I think this was a sign my body needs a break. Or a detox!!

SO, long story short, we are detoxing this month. A mix of a nutritional overhaul and a little PiYo. Which is a mix of pilates and yoga and total body strength. And has a bonus you can totally do it barefoot on your patio in this amazing spring weather!!!

--> Download the workout plan here!

Next, let's chat detox. I recently got really into this blog called "I quit Sugar" and our habits as a family over the winter could use some improvements. So, I am doing the Ultimate Reset again. Except for this time, I am giving myself a week to detox before starting it. Which means cutting back on sugar and caffeine beforehand so it isn't as painful when the actual detox starts! You can read about my journey the first time around here: 

Week 1

Week 2

Week 3

You can learn more about the detox here! Join me!  I hope this inspires you to have a happy and healthy May! 

Phase 3 on the Ultimate Reset Journey

I cannot believe 21 days has passed and I am finally writing this post after compiling my results and thoughts from the last 3 weeks.

You can read about why I did the Ultimate reset here and what phase 2 looks like here.

WHAT TO EXPECT:
Week 3 is 100% fruit and veggies and vegan. For me it was the hardest by far. Not because I was hungry or didn't have energy but because I feel like I am very dependent on carbs, at least mentally. So to cut out all rice, beans, quinoa etc was a big step.  I found myself looking forward to LOTS of veggies at dinner and ate a sweet potato almost every day.

MEAL PREP:

I followed my 3-2 method again for the meal prep which consists of having the same meals Monday, Wednesday and Friday and then the same meals Tuesday and Thursday. I bulk cooked and made everything on Sunday so I was set for the week. An example meal plan for phase 3 can be found here. I actually plan on continuing to follow this method post reset because it really is a great way to prep and to save time for a busy week. 

Overall my energy level has been VERY consistent. I felt a little more tired this week but was excited to see the results and work my way back to a normal, healthy eating routine. Seeing all this prepped food in my fridge was pretty motivating!

TIPS FOR SUCCESS

My tips for success during week 3 are to focus on the end goal. Its really all about mindset. Follow the plan. Do your yoga or meditation (which I did almost everyday and then walked or hiked the other days) and remember why you started. I also recommend....

- Drinking LOTS of water. Do not skip this step. I incorporated LaCroix and lots of peppermint tea. I probably drank 2-3 cups of tea a day.

- When you plan to start the reset, plan it over a time when you don't have a lot of commitments at restaurants or eating out. (i.e. not eating candy over Halloween was HARD!)

- Mix up your veggies and fruit. Try new things. Be open to the recipes.

THE RESULTS

Overall I lost 12lbs and 4.5 inches. I lost weight all over and not just in one place. I think I noticed the biggest difference in my legs, stomach and arms. I did this program to lose a few pounds but never expected to feel so amazing and to have truly changed my relationship with food. I also did it to reset set my mental habits with food. I still have a little ways to go but I am very proud of the work that I put in and know that I am on the right track. My biggest take away. Think about how you want to feel and what nutrition is going help you feel that way....I am pretty sure that reese cup for Halloween is not the answer! :) 

I hope you enjoyed following my journey! We are onto the recovery phase which is reintroducing foods back into your diet. I plan to use a lot of the recipes I learned including this amazing Asian Stir Fry in our everyday meal planning. 

Enjoy!

ASIAN STIR FRY

1-1/2 tsp coconut oil

1 tsp sesame oil (my favorite is Trader Joe's Toasted Sesame Oil)

1/2 medium carrot, cut into thin diagonal slices

1/4 cup broccoli florets 

1/4 red bell pepper, sliced 

1/4 medium zucchini, cut lengthwise, sliced

1-1/2 tsp Bragg a Liquid Aminos

Heat coconut and sesame oils in large skillet or wok over medium-high. Add carrots; cook, stirring constantly, for 1 to 2 minutes. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and zucchini. Cook 2 to 3 minutes or until tender-crisp. Turn off heat. Add Bragg Liquid Aminos. Mix well. 

This is for one serving. 

Add 3/4 cup of quinoa or 1/2 cup of brown rice. 

Phase 2 on the Ultimate Reset Journey

I have officially made it through Week 2 (and almost through Week 3) and wanted to share my journey and what to expect during Phase 2!

WHAT IS THE ULTIMATE RESET? 
Check out my Phase 1 recap here!

WHAT TO EXPECT WEEK 2
Week 2 you officially start a "vegan" diet and eliminate all animal protein and dairy. It sounds harder than it really is. You still are eating carbs and lots of fruit and veggies. The recipes are pretty amazing for this week. The flavor from all the spices and lemon/lime combinations are really yummy.

This lentil lime salad is my FAVORITE! I plan on making it again for everyday lunches after the reset is over.

Ingredients:

1 cup cooked green lentils1 medium carrot, shredded

¼ cup finely chopped fresh cilantro1½ tsp. sesame oil2 Tbsp. fresh lime juiceBraggs Liquid AminosHimalayan salt (to taste; optional)¼ tsp. ground cumin (to taste; optional)Ultimate Reset herbal seasoning blend or fresh herbs like basil and oregano (to taste; optional)1. Combine lentils, carrot, cilantro, oil, lime juice, Braggs Liquid Aminos, salt (if desired), cumin (if desired), and seasoning blend (if desired) to lentils; toss gently to blend.2. Let salad marinate, covered, in refrigerator for 2 hours before serving.

Preparation:1. Combine lentils, carrot, cilantro, oil, lime juice, Braggs Liquid Aminos, salt (if desired), cumin (if desired), and seasoning blend (if desired) to lentils; toss gently to blend.2. Let salad marinate, covered, in refrigerator for 2 hours before serving.

TIPS FOR SURVIVING WEEK 2
At this point my energy has all pretty much evened out. I am not missing caffeine at all and am sleeping amazing! The biggest change I made with week 2 was planning my meals using a 3-2 planning method.  Here is the meal plan I followed.

• I prepped EVERYTHING including breakfast lunch and dinner for Monday through Friday on the weekend. It took me about 2 hours total. (I broke it up in 30-45 minute increments). This ensured that I stayed on track and it saved me time during the busy work week. 
• The 3-2 method basically means you eat the same meals M-W-F (3 days) and then the same meals T-Th (2 days). So you double or triple your recipes but only have 2 sets of breakfast, lunch and dinner to make.
• I stocked up on lots of variety of hot tea. I probably drink peppermint tea (made with distilled water) 3-4 times a day.
• Each day on phase 2 and phase 3 I opted to eat the fruit. Its 3 cups every morning. This was easier than prepping additional items so I made sure to have ALOT of variety. Beacuse of this, I also used frozen fruit from Trader Joes (Mango, Pineapple etc.)
• I also made the switch to use some fresh spices and some dry spices. It made the prepping easier and the grocery bill less expensive!
• You eat a LOT of sweet potatoes. You will learn to love them!

I do miss yogurt a little bit but surprisingly I do not miss the meat or the sugar. My chocolate Shakeology every afternoon totally satisfies my sugar cravings and my need for chocolate. I am proud to say I made it through Halloween without ONE piece of candy. I don't think that has happened EVER. (And yes I saved a reese cup to have later!)

I am also still holding strong with yoga everyday or some sort of movement (aka walking, Pilates etc.)

I am super excited to move into Phase 3 and share my FINAL results! Until then, its 7 more days of LOTS of water, super clean eating and will power!

Phase 1 on the Ultimate Reset Journey

I did it. I made it through week 1. I honestly can't believe I did it but I tell you the feeling you get when you stick to something 100% is pretty great, no matter the results!

For those of you that haven't been following my Instagram (I have been documenting my daily meals there), I wanted to give you a sneak peak into what Week 1 on the Ultimate Reset is like!

WHAT IS THE ULTIMATE RESET? 
Beachbody Ultimate Reset is a unique program that helps support digestive and overall health, energy and mood. It also helps active individuals get even more out of their workouts because it helps restore the body and makes it more efficient. Its an all-natural alternative to harsh "cleanses" and starvation diets that helps return your body to optimal health—naturally. You eat REAL food. This is not a cleanse or liquid diet. 

WHO SHOULD DO THE RESET?
Anyone can do the reset anytime however its recommended 1-2 times a year. For me personally, I wanted to reset my habits with food but also dial in on my nutrition to help me understand better my relationship with food.  You can learn more about it here. The reset takes some planning and some time so make sure that you have a strong why when you start.

GETTING STARTED:

First there is the prep. There are menus online where you repeat the same meals 3 X a week but my first week I wanted to stick to the plan 100%. So I printed out the grocery list (thankfully that was provided and easy to interpret and went to work. 

Because I work full time I did most of my food prep on Saturday and Sunday and prepped enough meals from breakfast, lunch and dinner through Friday. That way during the week I could just grab and go.  Here is a great meal plan for week 1.

WHAT TO EXPECT:

The first week you eat a lot of vegetables, protein and healthy carbs. Think oatmeal, lentils, rice, quinoa, fresh veggies, eggs, salmon etc. The only food groups that are removed the first week is red meat and dairy.  (There is a vegetarian / vegan option as well). 

Breakfast consists of something like this...Oats with cinnamon, plain Greek yogurt and raspberries.

Lunch consists of something like this...A mixed green salad with homemade dressing and then some sort of rice or quinoa pilaf with lots of veggies.

Dinners consist of something like this....Black bean and rice tacos with avocado and cucumber salsa.

Overall I did really pretty well the first week, but the first 1-2 days were hard. You also cannot have caffeine. My #1 tip of getting through the first week is to cut back caffeine prior to starting. After 2 days however I felt really good. Here are a few changes I have noticed: 

-->My energy levels are crazy consistent. 

--> I wake up wide awake and sleep very soundly

--> No headaches. None. 

--> All allergies are gone (i.e. crusty eyes in the morning, sniffles etc.)

--> I am not hungry. 

--> I don't think about food all the time. (This is big for me)

TIPS FOR SURVIVING WEEK 1:

My tips for surviving week 1 are the following....

-->Plan ahead.

Give yourself at least 2-4 days to prep and really understand the program.  If you drink Shakeology you also need to switch it to the vegan version. Shakeology is not required on the program however I will say a chocolate smoothie is sort of the best part of my day. I also bought ALOT of decaf tea. Everything from peppermint to vanilla roobios to chai. 

-->Drink the recommended water.

This helps tremendously with cravings and hunger. And it makes you feel better!

-->Stop or lessen your caffeine the week before.

Do not skip this. It will make your first week MUCH easier.

-->Have a support system.

There are days that will be hard. And days where you will want to give up and not prep and just throw in the towel. Setting up a support system and understanding your why is key.  I personally also scheduled a yoga workshop during this time to help me relax. 

-->Plan your activity.

It is recommended to do light activity on the reset. For me this is a big change so I am doing a 21 day yoga program. Plan your walks, yoga, hiking etc. so that you have something to look forward to. Getting outside, meditation etc. are all great things to reconnect with your body. 

As we head into week 2 I will be transitioning to a fully vegan meal plan. Stay tuned for more details!

10 Minute Pumpkin Spice Cookies! 🍁

Its October first which means pumpkins, chili and all things fall! This pumpkin cookie recipe is super easy and yummy. Its very light and not super sweet!

{adapted from a Saucy Kitchen}

INGREDIENTS

1/2 cup melted coconut oil

1/2 cup sugar

6 tablespoons of pumpkin puree

1 teaspoon vanilla extract

1 1/2 cup whole wheat flour

1/4 teaspoon of salt

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1 1/2 teaspoons cinnamon

1/4 teaspoon nutmeg

1/2 cup dark chocolate chips (can also substitute cinnamon chips)

INSTRUCTIONS

Heat oven to 350 degrees.

In a large sized bowl mix together your coconut oil, sugar, vanilla extract, and pumpkin puree until smooth. Set aside while you mix your flour.

In a different bowl mix together your flour, salt, baking soda, baking powder, cinnamon, and nutmeg. Add the flour mixture to your wet ingredients a little bit at a time until everything is combine. Fold in the chocolate chips. 

Roll out the dough into little balls about the size of a tablespoon and place on your baking sheet. Flatten them a bit with your palm after placing them on the sheet as they will not rise much. Bake for 8-10 minutes. Let them cool for 10-15 minutes. Enjoy!

Let me know what you think!

Ready! Set! Go! --> September Workout + Meal Plan!

Something about the fall and the cooler mornings makes me want to go out and RUN! Ohio is also known for some amazing 1/2 and full marathons each year around this time so its inspiring to see others taking their workout outside! I haven't laced up my running shoes in quite a while but thought it would be a FUN challenge to combine my favorite HIIT (high intensity interval training) workouts with an optional running challenge to work my way up to a 5K. SO, this is what I am following this month!

I choose a NEW program every month and plan it out in advance. That way when I am up early in the am to workout, I don't have to think about what my workout is going to be. I just push play and I am ready to go. All of this can be done from home and is accessible anytime. 100% flexible. Pick and choose your workouts, mix them up with what you are already doing or do the program as is. Your choice!

Here are the details....

WEEK 1:

• Chisel Endurance / 1.5 mile run
• ISO Strength Chisel
• Chisel Agility (or optional Power Chisel) / 1.5 mile run
• REST
• Total Body Cardio
• Chisel Cardio (and optional 15 minute glute chisel)
• Chisel Balance / 30 minute walk

WEEK 2:

• Total Body Chisel and 10 minute Ab Chisel
• Chisel Agility (or optional The Master’s Cardio) / 1.75 mile run
• ISO Strength Chisel (and 10 minute Ab Chisel)
• REST
• Chisel Balance (and optional 15 minute Glute Chisel)
• Chisel Endurance (or optional Power Chisel) / 1.5 mile run
• Chisel Cardio / 35 minute walk

WEEK 3:

• Chisel Balance (and 10 minute Ab Chisel)
• Chisel Cardio / 2 mile run
• Chisel Endurance / 1.5 mile run
• REST
• ISO Strength Chisel (or optional Power Chisel) / 2 mile run
• Chisel Agility (and 10 minute AB chisel)
• Total Body Cardio (and optional 15 minute Glute Chisel) / Walk 40 minutes

Week 4:

• ISO Strength Chisel (and 10 minute AB Chisel) / 2.25 mile run
• Chisel Agility (or optional The Masters Cardio and optional 15 minute Glute Chisel)
• Total Body Chisel (or optional Power Chisel and 10 minute AB Chisel) / 1.5 mile run
• REST
• Chisel Endurance (2.25 mile run)
• Chisel Balance (and 10 minute AB Chisel)
• Chisel Cardio / Walk 45 minutes

Schedule:

Running / Walking days can be interchangeable based on your schedule and time. These are also optional for those that are looking for running / strength training plan. Meal plans associated with this program can be found here and here.  There is also a grain free option here. Most workouts are 35 minutes long (not including the running).

Equipment:

For these workouts you will need at a minimum at stability ball, hand weights (I use 8, 12 and 15lbs) and a resistance band.

Access:

You can sign-up for the Hammer and Chisel workouts for 30 days free here. Once you sign-up you get ME as a coach and I can help you get started! Let’s start September STRONG!

Ready to try it with me! :) Check it out! And for convenience here is a printable PDF!

As with any workout program results are based on individual effort and you should check with your doctor.

16 EASY Smoothie Recipes to Start your Day!

I always get asked what I put in my smoothies so I thought I would share some of my FAVORITE recipes. Make sure to check out the video at the end on how I make them! Its super easy and my secret ingredient gets you an extra boost of veggies! You can substitute a lot of the flavors interchangeable. So for instance instead of vanilla use chocolate or instead of chocolate use cafe latte! YUM!

You can try a sample of Shakeology here!

Reese’s Cup:
one scoop Chocolate Vegan Shakeology (red container)
1 cup almond milk (1/2 yellow container)
2 tbsp PB (tspn container)
cup of ice and blend

Vanilla Milkshake:
one scoop Vanilla Shakeology (red container)
1 cup almond milk (1/2 yellow container)
1/2 banana (purple container)
2 tbsp PB (tspn container)
cup of ice and blend

Butterfinger:
one scoop Chocolate Vegan Shakeology (red container)
1 cup almond milk (1/2 yellow container)
1/4 package Sugar Free Butterscotch
Pudding mix (1/4 yellow container)
2 tbsp PB (tspn container)
cup of ice and blend

Vanilla Latte:
1 scoop Vanilla Shakeology
1 cup cold french vanilla coffee
1/2 c almond milk
1 tsp pure maple syrup
cup of ice and blend

Orange Dream:
1 Scoop Vanilla Shakeology
1 orange peeled and sliced!
3/4 cup water
1/2 cup almond milk
Cup of ice and blend

Mint Chocolate:
1 scoop/packet Chocolate Shakeology
1 cup almond milk
handful ice cubes
1 tsp mint extract

Chai Shakeology:
1 scoop/packet of Vanilla or Chocolate Shakeology
1 cup cold unsweetened Chai Tea!
1 tsp honey
handful of ice

Chocolate Mocha:
1 scoop/packet Chocolate Shakeology
1 cup cold coffee
Ice

HH’s Favorite:
1 scoop/packet Vegan Chocolate Shakeology
1 cup almond milk (or water if on 21DF)!
1/2 banana
1-2 tsp of almond butter
Dash of cinnamon
cup of ice and blend
(optional - green container of spinach)

Minty Watermelon:
1 scoop Vanilla Shakeology
1 cup cubed watermelon
6 mint leaves
1/2 cup almond milk
3/4 cup water
A cup of ice and blend

Pina Colada:
1 scoop Vanilla Shakeology
1 cup organic all natural pineapple juice
1/2 c pineapple chunks
1/2 c water
cup of ice and blend

Cantaloupe Cream:
1 Scoop Vanilla Shakeology
1 cup cubed Cantaloupe
1/2 cup almond milk
3/4 cup water
cup of ice and blend

Apple Pie:
1 scoop Vanilla Shakeology
1/2 cup unsweetened applesauce
1 tsp cinnamon
1/2 cup almond milk
3/4 cup water
cup of ice and blend
(optional- add in a few walnuts)

Hazelnut Latte:
1 cup unsweetened almond milk1 scoop Cafe Latte Shakeology
2 Tbsp. chopped raw hazelnuts1 tsp. pure hazelnut extract1 cup ice

Oatmeal Latte:
1 cup unsweetened almond milk
1 scoop Café Latte Shakeology
2 Tbsp. dry old-fashioned rolled oats
1 tsp. raw honey
1 cup ice

Honey Nut Latte:
1 cup unsweetened almond milk
1 scoop Café Latte Shakeology
2 tsp. all-natural cashew butter
1 tsp. raw honey
1 cup ice

Here is how I make my smoothies. You can add any fruit to this base mix for an amazing treat! (Most recipes include 1/2 banana!)

For additional Shakeology details you can check it out here and take the Shakeology Challenge!!

Trader Joe's Haul --> Summertime Version!

Trader Joe's is always one of our favorite spots so every few months I try to highlight what we buy. When I was in graduate school I did a research paper on Trader's Joe's customer service. Little fact. They design their store to be like a "treasure hunt" and purposefully switch in new seasonal products all the time in limited quantities so you always come back looking for more! So fun right?

Yes, we frequent the wine section. And eat snacks while we shop! :) Here are some of our summertime favorites!

--> Wine! 

I am loving the New Zealand and Australian Sauvignon Blancs this summer. Light and crisp!

--> Hummus. 

We have lots of zucchini and peppers in our garden and this is the perfect snack!

--> Nuts. 

And more nuts. I am addicted to their trail mix varieties + lots of almonds

--> Fruit Wraps. 

The girls love these and they are 100% organic

--> Cranberry Coconut and Gorgonzola Crackers. 

The husband LOVEs the gorgonzola variety. The cranberry coconut were a last minute purchase but SO good and a great seasonal treat.

--> Mini Potatoes.

Perfect for Sunday night flank steak!

--> Organic Fruit Pouches.

A total necessity for on the go toddlers.

--> Buffalo Burgers.

A perfect weeknight dinner that is super easy. Their sweet potato fries are awesome to pair with this!

--> Fresh and Frozen Fruit.

The best price for berries we can find anywhere. 

-->Greek Yogurt.

The coconut cream yogurt is hands down the best coconut yogurt I have ever had. And its 0% fat. :) 

-->ABC Cookies.

Another toddler necessity!

I hope you enjoy these recommendations! I honestly could buy the entire store most days!! 

The Passion Project! :) One on One Coaching just for YOU!

I am super excited to be launching this mini little passion of mine and sort of want to just shout it from the rooftops! So I figured blogging about it would be better. For those of you that have followed me for a while you know that coaching has become a true passion of mine. When I think about what I like about it best, its the one on one interaction I have with each client. SO, I have decided to make it a little more personal!

Introducing the PASSION PROJECT! One on one coaching that entails a daily dose of healthy inspiration to inspire you to reach your personal goals and passions. Because when you feel better, you are better. And you can conquer anything. We kick things off with a personal one on one coaching call and then work together for 60 days getting you one step closer to reaching your health, fitness and overall lifestyle goals. Get balanced. Find you passion! Pretty awesome right?

Sign-up for a personal one on one health and fitness consultation (which is free) and we will create a health and fitness plan together to fit your lifestyle!

WHAT DOES THE COACHING SESSION ENTAIL? 

• A personal one on one call or meeting with ME (15-20 minutes)
• Discussion of your fitness and health goals
• Review of what has and hasn't worked for you in the past (in terms of nutrition, fitness and overall balance)
• Recommendations for a plan customized to you including accountability to stay on track
• Resources I use everyday to help me stay on track
• Next steps for the 60 day enrollment (if applicable)

There is no obligation for the initial call and its 100% free. This is just the first step to find what works for you! All feedback is 100% private. All coaching is done virtually or in person depending on location. 

You can sign-up below or email me at hollyhayneshealth@gmail.com and we will find a time that works for you!

SCHEDULE A PASSION SESSION!

Insanity!?!? Yes you Can --> My Results! 👊

What if we lived in a world where scales didn't matter, sizes weren't discussed and the focus was all about living healthy, living a happy balanced life and having a little fun? I just wrapped my Insanity Max 30 program (which is 8 weeks long) and my goal was to NOT focus on the scale, learn some new workouts and have a little fun. In fact, I only lost 3lbs. I did 30 minute workouts everyday, ate clean (for the most part) and took before and after pics. I moved my workouts outside for the summer, learned how to master a workout without equipment (I didn't pick up a weight for 2 months!), mastered the burpee and learned how to do diamond jumps. The results. Pretty motivating if you ask me! 

The program was hard. There were days when I simply laid in child's pose because I could not do another burpee. At the end of the program however I had a renewed confidence, strength and motivation that your body can truly transform if you let it. (Can you see the difference in that smile in my picture!?!?) Pictures tell 1,000 words. And I can rock the burpees now!

I share this because I was not perfect. In fact I probably give myself a C on the meal planning. I was sick for 4 weeks of this (double sinus infection), planned a graduation party for 150 people continued to work a full time job + have twin toddlers. You don't have to be perfect. You just have to make progress.

I am very proud of my progress and I hope this inspires you to stick with your goals, your journey and realize that its just little actions everyday that makes a difference!

p.s You can see some of the meal plans I follow here. 

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!