Fit N' Busy

OH MY GOSH YOU GUYS WE MADE IT! Let's talk about what it took to get here and get out the crackers.  Helya's new project is called @beyondthesquat and is with @Andrewgavigan, creator of @mostfitworkouts and @Mattwrightfitness, creator of @sweatindustry. Be sure to follow their instagram account @Beyondthesquat for updates!    

Ask yourself why. No Really. What's your "why"? Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

There are times when our bodies legitimately need to take a break and Helya breaks down to begrudgingly tell you when. These are not excuses not to workout! Don't abuse these rules!  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it.   

We're all busy, we've all got too much on our plate. So if you know that eating clean and fitness are good for your body and mind, how do you fit it all in?  Helya's got some quick tips to keep you integrating fitness and clean eating into your busy lives.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 m

In this episode, Helya explains how we can support our friends and family when they want to make a change, and what you can ask of your social network to help you succeed in making healthy changes in your life.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your cla

Have you ever tried to quit sugar and smoking and take up exercise and clean eating all at the same time? Bet it wasn't fun or successful. Helya explains the science of habit forming and habit breaking.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you'

Just because something is marketed as gluten free or vegan doesn't mean it isn't full of other stuff that is traditionally "unhealthy" for you. This episode explains in greater detail and how to enjoy - key word "joy" - real food.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 mi

Fad diets come and go, but what do they all have in common?  Plus, the relationship between a particular fad diet and epilepsy.   Here's the link to the article about Fad Diets that Helya mentioned.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're

We all have ideas surrounding our body that can get unhealthy. Helya tells you what to focus on for a healthier mindset.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hashtag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it.   

Helya shares her method of measuring intensity in this important episode. Did you know that there are ways to measure how hard you're working without a Fitbit or Apple watch?  It's true!  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

You went nuts with wings, chips, dips, cake and heavy carbs on SuperBowl Sunday and you woke up with a food hangover. Helya got one of her closest confidants to share tips on it. Follow Brent at @brenttotty on Instagram for more from him.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don’t forget to hastag #healthyhabits and #fitnbusy on everything you’re doing to keep your fellow challengers on their toes! Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morni

We all like and need to get away. But what if you travel for work but don't want to lose the momentum of your daily food and fitness routine. Helya has all the tips to keep you moving and pacing your calories.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

If you are anything like Helya, your lifestyle is busy and there are only so many hours in a day for training. Let's hear about how to get your best bang for your buck in this Cardio Vs. HIIT Showdown.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

All vegetables are carbs. And some vegetables are starchy. There are ways to get low-net-carb veggies into your everyday lunches, dinners and snacks without going overboard on the starches. Bring on the fiber!  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

What's little and squishy and sweet and REALLY easy to eat a lot of? Dried fruit. Do yourself and your family a favor and learn about how dried fruit is made and what is added for preservative and flavor. Lots of learnings in this episode.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

It's time to talk about everyone's favorite healthy snack food: Nuts! Eating handfuls of them, using them to satiate hunger or lose weight, Helya's got it covered.  Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

Snack attack! But wait? Are you bored? Or thirsty? This episode covers how to prep with healthy snacks that save your money and your waistline.  Follow the Healthy Habits challenge and Fit n Busy on Instagram.   Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it. 

Helya shares all there is to know about making sure your third meal of the day - dinner - is just as healthy as breakfast and lunch. Did you know that there is something called InstaPot? Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it.   

Episode 2 - Tips on Lunch. Don't tell me you've never gotten so hungry at work that you ordered a burger and fries and a shake for lunch and then that made you so sleepy you couldn't get to the gym. Helya explains how you can avoid making the kinds of decisions at lunchtime that set you back and make you gain weight.  If you aren't following the Healthy Habits challenge and Fit n Busy on Instagram, you're just nuts.   Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minu

Here are 5 breakfast tips I bet you didn't know about breakfast. Helya breaks down what to eat and how to eat it (spoiler: there's an order. AN ORDER) in this bite sized breakfast tips episode.    Follow the Healthy Habits challenge and Fit n Busy on Instagram. Here are the questions you'll ask yourself daily, earning a point with each one: 1. Did you take a class at the studio?  You don't get extra points for taking two. Save your body and the time. 2. Did you eat vegetables 3 times today? (3 Servings or 3 cups. Try one cup at every meal. Don't cheat. One stick of celery is not a serving!) 3. Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.  4. Did you avoid alcohol today? Self explanatory. 5. Did you give yourself 10 minutes of stretching today?  It doesn't have to be all at once. If you do 5 minutes in the morning 5 minutes after your class, you're killing it.