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!

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!

Healthy Habits 2.0 - Day 30 - Gratitude 

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. 

Ask yourself why. No Really. What's your "why"? Follow the Healthy Habits challenge and Fit n Busy on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 29 - The Why 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 28 - When to Skip a Day 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 27 - Time Management 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 26 - Friends & Family 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 25 - Habits 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 24 - Give Me Real Food 

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. 

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 <a href="https://www.everydayhealth.com/food/the-10-most-famous-fad-diets-of-all-time.aspx" rel="nofollow" target="_blank"> to the article</a> about Fad Diets that Helya mentioned.  Follow the Healthy Habits challenge and Fit n Busy on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 23 - Fad Diets 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 22 - Mindset 

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 21 - Intensity 

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.

Fitandbusy

If you have a short attention span like me this is a great podcast!  So informative but in a way anybody can understand. Some of the tips are so easy I am dumbfounded on why I thought it would be hard.

Short and sweet (not the bad sweets)

Fit N' Busy

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

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 <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a> too, right? Email Helya directly at <a href="mailto:Helya@fitnbusy.com">Helya@fitnbusy.com</a>

#79 - Quick, Give Me Protein!

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. 

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 <a href="http://www.thestudioventura.com" rel="nofollow" target="_blank">www.thestudioventura.com</a> 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 <a href="http://www.instagram.com/urielleon" rel="nofollow" target="_blank">Instagram</a>. Follow the Healthy Habits challenge and Fit n Busy on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 4 - Why I choose Exercise 

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.   Subscribe!

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.   <a href="h�t�t�p�s�:�/�/�i�t�u�n�e�s�.�a�p�p�l�e�.�c�o�m�/�u�s�/�p�o�d�c�a�s�t�/�f�i�t�-�n�-�b�u�s�y�/�i�d�1�0�6�7�6�8�7�4�8�8�?�m�t�=�2�" rel="nofollow" target="_blank">Subscribe!</a>

#15 Run for your Life

Join Helya and new husband Kevin in Cambodia as they recover from a seriously intense workout and food poisoning.  Follow us on Facebook! Subscribe, already!  You know we are on Instagram too, right?

Join Helya and new husband Kevin in Cambodia as they recover from a seriously intense workout and food poisoning.  Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on<a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank"> Instagram</a> too, right?

#41 - Working Out in the Heat

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! Subscribe! LINKS www.thestudioworkout.com/

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! <a href="h�t�t�p�s�:�/�/�i�t�u�n�e�s�.�a�p�p�l�e�.�c�o�m�/�u�s�/�p�o�d�c�a�s�t�/�f�i�t�-�n�-�b�u�s�y�/�i�d�1�0�6�7�6�8�7�4�8�8�?�m�t�=�2�" rel="nofollow" target="_blank">Subscribe!</a> LINKS <a href="http://www.thestudioworkout.com/" rel="nofollow" target="_blank">www.thestudioworkout.com/</a>

#14 - How to Burn Fat

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 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 <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a> too, right?

#64 - Armpit Fat - Part Two

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 6 - Stretch!

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. 

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 <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 19 - Traveling & Training 

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

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 <a href="http://katlessin.com/what-is-coaching-faq/" rel="nofollow" target="_blank">www.katlessin.com</a>. Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on<a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank"> Instagram</a> too, right?

#29 - PCOS 

Trainer and Movement Coach Justin Lind takes over Fit N' Busy to give his thoughts on preparing your meals for the week.

Trainer and Movement Coach Justin Lind takes over Fit N' Busy to give his thoughts on preparing your meals for the week.

#42 - Hostile Takeover #1 - Meal Prepping

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. 

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 <a href="mailto:helya@thestudioworkout.com">helya@thestudioworkout.com</a> 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 <a href="https://www.precisionnutrition.com/wp-content/uploads/2018/08/3-steps-for-prepping-your-veggies-infographic-printer.pdf" rel="nofollow" target="_blank"> link</a> to infographic by Precision Fitness that will teach you how to eat your veggies.  Follow the Healthy Habits challenge and Fit n Busy on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a>. 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.

Healthy Habits 2.0 - Day 3 - Veggies 

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

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.   Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on<a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank"> Instagram</a> too, right?

#38 - Cheesy Fingers

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

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!  Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on<a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank"> Instagram</a> too, right?

#39 - Hi from Vietnam!

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

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!  Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on<a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank"> Instagram</a> too, right?

#40 - We Bit the Vietnamese Dust

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. Follow us on Facebook Subscribe, already! 

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. Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a> <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!

#24 - Protein Part 1 - Whey

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?

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 <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on <a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank">Instagram</a> too, right?

#62 - Armpit Fat - Part One

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

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 Follow us on <a href="https://www.facebook.com/FitnBusy" rel="nofollow" target="_blank">Facebook</a>! <a href="https://itunes.apple.com/us/podcast/fit-n-busy/id1067687488" rel="nofollow" target="_blank">Subscribe,</a> already!  You know we are on<a href="http://www.instagram.com/fitn_busy" rel="nofollow" target="_blank"> Instagram</a> too, right?

#35 - The Funkzone

The best episodes for anyone looking to learn more about topics such as happiness, fulfillment, depression and psychology/mental health in general. With interviews with industry experts, personal stories of individuals, this topic has lessons applicable to everyone. Add episodes you're interested into your queue below!

Best Episodes on Mental Health, Emotions & Thoughts

The best podcast episodes on parenting. Interviewing experts and talking through common issues surrounding parenting. This topic is filled with important lessons and insights for anyone listening. Add episodes you're interested into your queue below!