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 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: 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. 

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'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: 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.   

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 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: 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 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: 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 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: 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. 

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: 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. 

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: 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. 

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: 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 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: 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.   

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: 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. 

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: 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 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: 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 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: 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.       

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: 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 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: 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 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!  You know we are on Instagram too, right? 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.   Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at Helya@fitnbusy.com    

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.       Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at Helya@fitnbusy.com

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!     Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at Helya@fitnbusy.com

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   Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?  

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!    Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at helya@thestudioworkout.com

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. Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at helya@thestudioworkout.com

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!   Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at helya@thestudioworkout.com

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!    Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right? Email Helya directly at helya@thestudioworkout.com

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.   Follow us on Facebook Subscribe, already! 

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.  Follow us on Facebook Subscribe, already! 

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.   Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?

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!     Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?

Helya did a bunch of research about dun dun dunnnnnnn - corn.  Is it as bad as we make it out to be?     Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?

Helya and Erin continue their chat about negative self-talk, body shaming and well, armpit fat.  Part Two of a two-part series.  Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?

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.   Follow us on Facebook Subscribe, already! 

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.   Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?