Fit N' Busy

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?

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

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.   Follow us on Facebook Subscribe, already!   

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

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 sau

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

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