Fit N' Busy: Recent Episodes
Helya Glen
Fit N' Busy is all about fitting a healthy lifestyle into a busy schedule. Helya is a boutique gym owner and trainer and knows her way around a busy schedule and a healthy lifestyle. Whether you are starting out or fine tuning your health habits, this show will give you the inside scoop to incorporate 'fit' into your busy life, the way the pros do.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
Friends. There is always going to be that one thing that is extra hard to say no to. Your mom's cookies. Happy Hour with your best friend. Staying home to watch your favorite show instead of going to the Studio for a workout. And those things are okay, as an occasion but not as the norm. That's the whole point of the challenge, right? Helya's here to tell you how to stay on track, and to REACH OUT to your accountability partner or her if you feel yourself slipping or needing an extra boost of motivation.
Don't forget to 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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
How much water did you drink today? #hydration #fitnbusy #waterday #healthyhabits
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
Have you ever listened to the same tired diet advice, or read everything you could on weight loss and nutrition on the internet, , obsessed about what diet or fad would finally teach you the right balance between fat and carbs? And then one day, there's one single piece of information that changes your relationship to food. This episode is it.
Follow the Healthy Habits challenge and Fit n Busy on Instagram. Don't forget to hastag #fitnbusy #healthyhabits #fatsvscarbs and let us know you're listening.
Here are the questions you'll ask yourself daily, earning a point with each one:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 teaches us how to be accountable to ourselves, starting with being accountable to someone else. What other trainer wants you to TEXT her when you make a good choice? Only Helya could think this stuff up. In today's episode, Helya talks about accountability and what it means to ask if something is worth it.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
Did you know that there are different types of stretching? And that there is a wrong way to roll out with a foam roller? There are so many unknown benefits to stretching and Helya explains why she made stretching a part of the Healthy Habits 2.0 Challenge 2019.
Time to wake up and STRETCH!
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
Time to get on the no booze cruise! If you're taking part in the Healthy Habits 2.0 Challenge, then you get a point for every day that you avoid alcohol, and you want those points, right?
To get you there, Helya breaks down the pros of giving up booze (in and outside of the challenge), and the health repercussions of drinking.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 founded The Studio, a boutique fitness experience in Ventura California, on three pillars: Strength, Intensity and Mobility. Finding that balance of all three pillars ensures that you're getting closer to being your best self. Visit www.thestudioventura.com to learn more.
Day 4's Episode is all about exercise, which you KNOW is good for you and you KNOW is an important component of this challenge. PLUS: There's a secret phrase in this episode so make sure you listen closely.
Helya's friend Uri helped make the Studio's logo. Here is his Instagram.
Follow the Healthy Habits challenge and Fit n Busy on Instagram. Comment your phrase on @FitN_Busy and keep that energy high. Share pictures of your healthy meals, your view from a wilderness hike, your sweat after a class and don't forget to hashtag #fitnbusy and #healthyhabits whenever you want us to see your progress.
Here are the questions you'll ask yourself daily, earning a point with each one:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 already Day 3 and guess what? Veggies are still good for you and they never go out of fashion. Don't forget to email Helya at helya@thestudioworkout.com when you hear the Healthy Habits Challenge word in today's episode. I'm not just going to give it to you! Go listen!
Here's the link to infographic by Precision Fitness that will teach you how to eat your veggies.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep? Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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.
Did you know that you can lower stress levels, lose weight, bulk up, or even eat cleaner just by sleeping more? Helya breaks down sleep: how much you and your kids need, what constitutes "good sleep" and what temperature to set your house at for optimal rest and relaxation.
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 is BACK and she came with a challenge to launch you into a healthy lifestyle this January 2019. This is the first episode of the Healthy Habits 2.0 January 2019 Challenge where you'll learn what the challenge is all about. Tell your friends!
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:
-
Did you take a class at the studio? You don't get extra points for taking two. Save your body and the time.
-
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!)
-
Did you get at least 7 hours of sleep?Not 6. Not naps, 7 full hours a night.
-
Did you avoid alcohol today? Self explanatory.
-
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 and Kristan continue their chat about setting and obtaining realistic goals and getting to where you want to be. More about the Challenge and hints about whats yet to come. More candid, more cussing. Sorry parents, skip it for now if there are kiddles in the car.
Follow us on Facebook!
Subscribe, already!
You know we are on Instagram too, right?
Email Helya directly at Helya@fitnbusy.com
Helya and client Kristan sit down to talk about Kristan's journey to a healthier and fit lifestyle. These two dish about what it looks like to turn unhealthy habits into healthy ones when you've got a million reasons (food allergies, longtime bad habits, and a lifelong love of unhealthy grub) why healthy eating could never work. This is Part 1 of a 2 Part episode meant to inspire!
These two get so passionate we had to mark this episode as explicit. If you've got little ones in the car, best to skip it until the kids pass out.
Follow us on Facebook!
Subscribe, already!
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Email Helya directly at Helya@fitnbusy.com
Helya and special guest Brent Totty break down plant based protein. They talk about different types of plant based protein sources, smoothies, and easy snack and meal prep. Plus, we get an update about Brett's new app in development.
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Helya is back on the move and she's sharing 4 tricks to getting your protein game on. Learn how Helya's clients get their protein on the go.
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A miracle has happened at the Glen Household!! Helya sits down with Hubby Kevin to talk about tips for easy clean eating at home and on the go. They actually found something that keeps Kevin from only eating burgers!
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Helya and Coach Jay are reunited to talk about coaching, what a trainer day looks like and what it means to 'choose your hard.' In short, it's ALL hard, but choose which kind of hard you want to live.
Plus: Helya has a new email address for all things Fit N' Busy. Email Helya directly at Helya@fitnbusy.com
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Helya sits down with wellness guru Geoffrey Helms of Performance Edge. This is the guy that keeps Helya moving so she can keep YOU moving. No kidding, without Geoff, Helya would not be the trainer she is today. This interview is your best bet at understanding self-care on a whole new level and trust me when I say -- it's NOT what you think!
Also, there are some swears. Wellness PASSION and A-bombs. Beware!
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It's that point in the year when we all have a hard time staying motivated. Helya knows your pain, and breaks down 6 easy tips for getting into it. A must listen for those falling off the gym-wagon this March.
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Helya ate 12 cookies and wants to talk about it. Actually, she's giving great advice on how to get back on track after demolishing your healthy eating streak on Super Bowl Sunday. 4 Easy tips, 7 great minutes! Enjoy!
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Helya is back with 5 tips for a bigger, better 2017. How does the language we use to discuss our setbacks and failures doom us further? How does one stay focused as the months progress? What is the relationship between fitness, health and being a better person? This episode covers it all. Happy New Year from FNB! PS - Check out our hot new logo! We are in love!
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This week Helya is hanging out in Knoxville, Tennessee with a very special guest for a very special hour-long episode. Blake Holmes is a bodybuilder with an incredible wealth of knowledge about competitive bodybuilding, fitness gear, and training. Stick around until the end of the episode for super easy post-holiday "cut the fat" tricks to get you lean again for the new year.
Helya visits Rosario to help her meal prep for the week. Squash, eggs, vegetables galore, these are tips about doing it right you don't want to miss.
Also, tiny puppies!
PANTRY RAID! Helya raids Rosario's pantry, spice cupboard, refrigerator, and freezer. Rosario is Helya's first client and they've been on this health and fitness journey together for two years! Find out how much Rosario has learned about what to stock her house with for health and wellness success.
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Helya and client Rosario take a walk through the local Trader Joe's and decide what's healthy, what's good, and what we can leave on the shelves. Lot's of tidbits about quick meal ideas, reading ingredients and making the best choices for you and your family.
Helya shares her expertise and research findings on what happens to our bodies when we eat wheat or gluten, the difference between celiac disease and a gluten allergy and some helpful tips on when to eat the delicious restaurant bready bread.
This episode is a part of a mini-series about controversial foods.
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Helya and Ashten continue their car chat about understanding when to "treat yo'self" and when to hold the carbs. Some potty language in this ep too folks, clearly, a passionate episode.
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Helya and Ashten visit Poke Land in Ventura, California, to figure out how to order from the menu with the Whole 30 reset diet in mind. Watch out for the bad words in this one!
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Helya did a bunch of research about dun dun dunnnnnnn - corn. Is it as bad as we make it out to be?
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Helya and Erin continue their chat about negative self-talk, body shaming and well, armpit fat. Part Two of a two-part series.
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Helya, trainer Erin Cox, and special guest personal trainer Eric Mundstock continue their talk about running form. Eric shares even more about how to get your run on and be good to your body. Did you see Eric's demos on Instagram? Part Two of a two-part series.
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Helya and trainer Erin sit down to talk about being hard on yourself, obsessing about the wrong things and nitpicking your body. We all have insecurities but sometimes you have got to cut yourself some slack. A candid and deeply personal conversation between friends about their bodies. Warning: some bad words are used.
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Helya chats with Trainers Mike and Erin about fasted cardio. When is a good time to fast? Is it for everybody? Your spitfire questions answered here.
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Helya sits down with trainer Erin Cox and special guest personal trainer Eric Mundstock to talk about running form. Eric has run 6 marathons and Two Iron Man Competitions and is obsessed with the mechanics of proper running form. He's got a lot to say about how to practice proper running form and what parts of your body to engage when you get running. Be sure to watch out for Eric's demos on Instagram. Part One of a two-part series.
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Host Helya shares her findings after reading this article about 13 foods that aren't what they claim to be or what you think they are. Buyers beware, you could be putting the exact foods into your body that you were trying to avoid! Oh, the corruption of the food industry.
Warning - Explicit episode! The name of Helya's source has a swear in the title. Naughty naughty!
Helya is joined by Studio Trainers Erin Cox and Justin Lind for a spitfire about FATS. Are they good? Are they bad? How much should I have? Your questions answered here.
Listen to Helya's Fats episode from her OTHER podcast, Fit Dirty Thirty.
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New Studio Trainer Camille and Helya weigh in on an old age debate: are chicken breasts or chicken thighs healthier? You won't want to miss this candid episode with a lot of talk of breasts.
Chemayne's Chicken Thigh Skillet Recipe: What you need: * Boneless Skinless Chicken Thighs * Your Choice Seasoning (Chemayne recommends a Caribbean or Jerky blend) * Butternut Squash (you can get pre-cut cubes at Trader Joe’s) * Organic Kale (you can get this pre-cut and pre-washed to make it a super quick meal) * Olive Oil * Salt * Pepper * Egg
What to do: * Season chicken * BBQ or pan grill chicken thighs until they are lightly charred, crunchy on the outside but moist on the inside * Cut chicken into strips * Put chicken to the side while cooking veggies * Place squash, olive oil, salt, and pepper in skillet * Cook squash until slightly charred, crunchy on the outside but soft on the inside * Add kale, toss and cook until kale slightly softened * Turn off skillet * Add chicken to skillet and mix * Fry egg * Put approx.. 1/3 cup warm verde sauce in center of plate * chicken/veggie mix over sauce * Top with fried egg
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The sisters are back! After a hard week in the gym, Helya treats her sister Tara to high protein pancakes that will make you drool. No seriously, check out this recipe!
http://thelemonbowl.com/2013/12/almond-joy-pancakes-gluten-free.html
Helya and Tara substituted almond slivers for almond butter. How did you modify for your high protein pancakes?
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Helya and her sister Tara hash out the typical teenage diet, food restrictions, eating on the go. The Sisters walk us through some alternatives to eggs and avocado, and what it means to try new things to live a healthier life.
Helya and Erin make a grim discovery about a much-loved beverage "made from the best stuff on earth." Also, a few feisty S-bombs in this episode!
Breaking out in hives while working out? Sounds like an excuse not to train! Helya is joined by Justin Lind and Erin Cox and they work through why this could be happening and what to do about it.
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Helya answers another spitfire question from the message board at The Studio, this time about whether burpees can be bad for you. Lots of science and explanation in this episode, not to be missed if you've ever questioned why burpees are so hard, but also so good for you.
Helya talks to long-time Studio member Barbara about an inspiring 89-year-old in Barb's life -- her mother! She took her health into her own hands and gave back in a big way. Listen in to find out more!
Helya and Trainer Erin Cox sit down to talk about the Zion Trail Race, and Erin's injury on mile one. That's right, mile one. Helya also shares about her half marathon, Tiffany necklaces, and the chocolate mile.
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Join Helya on her break from jury duty and find out what it takes to get in that workout and also be accountable. You'll never believe what her trainer team did to make sure the workout on a full day happened.
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Helya talks to longtime friend and yogi Kayla about how her athletic journey led her to practice mindfulness to deal with stress, pressure, and the grind. A little extra time on this episode to make up for the decreased frequency of episodes of late!
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Helya, Justin Lind and Erin Cox hangout at the gym and talk about fear, failure and overcoming both! Justin has a new blog post that touches on how to use fear and failure to push on through.
Episode Links:
http://www.justinlind.me/blog/failure-is-feedback
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Helya is back from South East Asia and she has some intimate thoughts about mental health, refocusing and energizing your goals. A motivational pep talk to get you thinking about what it means to grab life by the horns.
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Trainer and Movement Coach Justin Lind talks about pushing past that stubborn moment when you stop changing your body and losing weight. It's all a part of the process.
Takeover Host Justin here, getting you to think outside the box when it comes to food, training and your body.
Trainer and Movement Coach Justin Lind takes over Fit N' Busy to give his thoughts on preparing your meals for the week.
Join Helya and new husband Kevin in Cambodia as they recover from a seriously intense workout and food poisoning.
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Helya and Kevin are on their honeymoon and decided to be adventurous and try street food in Vietnam. Conclusion: BAD IDEA. More on what they are up to and where they are going next!
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Helya and Kevin are on their honeymoon in Vietnam! Helya talks about the local cuisine, tourism and how the heat is affecting their vacation. Come back soon, you two!
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Join Helya and trainer team Mike, Sara and Justin in the gym as they answer questions about training techniques, pushing yourself in the gym, and getting the whole process started. Favorite Tip: You don't need to get in shape to start working out.
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Holy Guacamole! Helya is 9 days away from her wedding (actually it's 4 days as of the release date!!) and is buying gummy bears and maybe freaking out a little. A humbling talk about stress and the nom nom's.
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Join Helya on a call with trainer and entrepreneur Brent Totty as he breaks down branch chain amino acids or BCAA's. He's also got some helpful tips on snacking for weight loss. Have a listen!
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Helya and trainer Erin Cox hammer out the trials of that funky feeling you get when you can't be motivated to work out. What's that all about? Hear their ideas on pushing through
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In this last segment, Ashley gives you the tips and tricks that helped her stay on the horse. If you want to change your life but don't know where to start, this episode has got your name written all over it. Part 4 of a 4-part mini series.
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Ashley speaks directly to those you out there struggling to get motivated to start your health and fitness journey. She also lays out how failing and falling are just a part of the game. You don't have to hate yourself. Part 3 of a 4-part mini series.
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Helya and Ashley (and producer Erin) are still in the dark closet talking about what it takes to change your life. Ashley explains what works and doesn't work for her. Part 2 of a 4-part mini series.
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Helya sits down to interview client and friend Ashley about her fitness and health journey which involves a doctor's harsh words, a barbell accident at The Studio, and a steep learning curve. Part 1 of a 4-part mini series.
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Helya interviews client and Life Coach Kat Lessin in her home before a workout to discuss Poly Cystic Ovary Syndrome. Hear all about Kat's journey to health and wellness after struggling with PCOS.
Learn more about Kat Lessin's Life Coaching services at www.katlessin.com.
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Join Helya and trainer and Cross Fitter Justin on their first Spitfire, where trainers answer questions clients ask at the gym. In this episode, Helya and Justin discuss the making and breaking of lean muscle mass.
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Helya gives you all the tools, tips and final motivations to curb those pesky sugar cravings. But you can't be free of those cravings until you've mastered the art of reading your food labels (Sugar in bread? Crackers too? Salad dressing!?!) and then once you lower your sugar intake, you'll be better prepared to crack the sugar code and live a cleaner more energetic life. Now you know! Part 3 of a special 3 part series on Sugar.
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Helya gets into all the details about how sugar affects your body. The diseases, the hormones, the fat - basically the works. Everything you need to know to get motivated to get and stay healthy. Part 2 of a 3 part series on sugar.
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Helya gives you the facts about how sugar affects our brains. If you are trying to reduce sugar or especially if you are trying to get off sugar for the first time, you need to know how it affects you from the inside out. But don't worry first-timers, Helya has got you covered. Part 1 of a 3 part series on sugar.
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Join Helya and Trainer Mike as they explain one of the great mysteries of the world: Whey Protein. What is it? What is it good for? When should I have it? What does it do to me? For those of you who are considering getting into protein shakes, this is a necessary listen.
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Join Helya as she chats with trainer and right-hand woman Sara about her journey getting her hormones in control by making healthy changes to her everyday life.
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Helya picks up where she left off in breaking down fast food menus and what to order when eating out. This episode includes more simple tricks to make your meals cleaner and guilt free. Well, maybe not completely guilt free...but a definite upgrade.
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Join Helya as she gives her top five tips for eating out PLUS a break down of how to order clean from sushi, Mexican, Indian and Diner menus. WARNING: This episode might make you hungry.
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Join Helya, her trusty food processor, 4 kinds of nuts (not including herself) and a pinch of cinnamon as she blends her way to the best nut butter you can imagine. Warning, this episode might make you hungry!
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Don't forget to sign up for Helya's FREE SIX WEEK CHALLENGE #2016RESET, February 6th only!
Join Helya and producer Erin as they hash out all the details on the upcoming 6 Week Challenge #2016RESET. Sign up on February 6th, 2016 (not February 7th, as we said in the episode) to receive the welcome package to get you started on February 9th. Free meal ideas, workout videos and nutrition guide? Plus a whole community of participants and trainers to keep you motivated?! ALL FOR FREE?! It's true! Don't miss out on this amazing opportunity to get it together in 2016!
Join us! Sign up here
Other Links:
www.thestudioworkout.com
Join Helya for the first ever PANTRY RAID! Her first guest is Kristy, a full time manager and health conscious commuter who volunteered to have her pantry raided and rated. This episode features awesome tips and advice for meals on the go, yummy breakfasts and your first taste of what it takes to survive a PANTRY RAID. Stick around until the end to find out who she nominates for Round Two!
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Join Helya as she talks to Erin and Dave Cox, two hard training Spartan Racers. Learn what it takes to be a Spartan plus a spin on motivation, training and goal setting.
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Join Helya and Kevin (the Spear Fisher returns!) on their couch to discuss the importance of meal planning and preparation. Or rather, Kevin's go-to when he isn't prepared. Don't miss out on this insightful conversation!
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Join Helya and her accountability partner and trainer Mike after a workout for an episode jam packed with useful tips on what kind of protein to consume after a workout, different types of protein and even where to eat to consume less calories.
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Join Helya as she breaks down the fastest and most effective ways to burn fat. Plus, she debunks the "bulking up" myth that so many women are afraid of. Have a listen!
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LINKS
www.thestudioworkout.com/
Join Helya in the kitchen as she walks you through her weekly meal prep. Lot's of great ideas for simple snacks on-the-go in this episode!
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Join Helya on her way to the grocery store as she discusses unhealthy foods disguised as healthy. You'll be surprised by some of these!
Here's the link the the resource Helya mentioned on the show:
www.greatist.com
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Join Helya as she does her grocery shopping in less than an hour to get back to The Studio to teach a class, all while giving healthy tips about nutritional content, ingredient lists and those pesky hidden sugars. Plus, get the skinny on the new dietary guidelines.
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