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.