Coffee (or iced tea date) catch up sesh


How are you all doing? I have had a busy couple weeks and unfortunately one of the first things to get put to the side is blogging.

So lets just catch up over some caffeinated drinks shall we? photo

If we were having coffee I would tell you that my friend Nicole and I have been working hard on an exciting project! I can’t share all the details yet but it involves cycling, advocacy and empowering others. More news to come when I have more news to share. 

If we were having coffee I would tell you that I am finally running pain-free. Knock on wood as I feel like I have said this multiple times in the past year only to get injured again. But I truly feel like I am putting together a good rehab, prehab and injury prevention program. I am really slow these days but the satisfaction from a run is the same as when I was speedy. 

If we were having coffee I would tell you that I am going back to Colorado! Not permanently quite yet and not my usual place… I got invited by USA Cycling to a Talent Identification Camp at the Olympic Training Center in Colorado Springs! This has been in the making for a few weeks now but I wanted to wait until it was finalized to share with anyone, I head out next Saturday and will be there until mid June. I will do my best to share as much as I can on the blog while I am there!

If we were having coffee I would tell you that I swam yesterday for the first time since February and it was extremely difficult but wonderful at the same time. 

If we were having coffee I would tell you that I am ready for permanent sunshine. Last week was grey and rainy and week and I just was not into it. 

If we were having coffee I would tell you that I am really thankful for training partners. I do a majority of my training solo and right now my life is pretty much train, eat, work, sleep so those one of two times a week I get to train with a friend is crucial to my sanity. 

That’s all I got for you today. 



Healthy Regards,




Keep in touch with me:
Twitter -> @healthyregards
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Training Summary 5.4 – 5.10


 Last week was a big week of training over here. Not only was it a lot of miles and hours in the saddle it also involved quite a bit of intensity.


MONDAY: 3 hour bike with tabatas (continuous short but hard intervals with very little rest). 

TUESDAY: 1. 3 hour 30 minute bike most of which was done with a cycling buddy who is extremely strong and makes me work regardless of what kind of ride we are doing. 2. 30 minutes strength. 

WEDNESDAY: 1. 1 hour 30 minute easy bike. 2. Jog 35 minutes. 

THURSDAY: 1. 3 hour bike with sprinting practice. 2. 1 hour strength.

FRIDAY: 4 hour 20 minute bike base. 

SATURDAY: 3 hour ride with time trial practice intervals. 

SUNDAY: Group ride 1 hour 45 minutes that was HARD. Many big group rides are testaments of who can suffer the most and this ride was no different. I was already pretty spent from my week so this ride was especially testing today. 


TOTALS: 20 hours 5 minutes (approx. 350 miles) on the bike, 35 minutes jogging and 1 hour 30 minutes of strength. 


…. And then I slept 10 hours last night. 


Healthy Regards,





Keep in touch with me:
Twitter -> @healthyregards
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Instagram – > healthyregardshayley
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 Hi, Happy Thursday!

How is your week going? So far so good over here. After a weekend away I spent Tuesday going to physical therapy, riding with a friend and then catching up on stuff. Wednesday consisted of a ride, a run and work. Today I get to ride, go to physical therapy, get my hair cut (finally!!) and run some errands. I love my daily life these days. 

Oh also get to spend lots of quality time with this girl. 

photo 3 photo 2 photo 1

We love making snap stories. 


I saw this post on a friends blog a while ago and thought it would be fun to do! So here are some of my own lists of fours on random topics. 

Four Jobs I’ve Had

1. Group Fitness Instructor
2. Physical Therapy Aide
3. Social Media Manager
4. Sales

Four Movies I Love

1. Transformers (the first one) 
2. Cheaper By The Dozen- I could watch this a million times 
3. Little Miss Sunshine
4. Up 

Four Places I’ve Lived

1. Huntington Beach, CA
2. Malibu, CA
3. Boulder, CO
4. Brentwood, CA

Four Foods I Hate (this is hard I really love eating)

2. Ya nothings coming…
3. Sorry…
4. #foodlover

Four Foods I Love

1. Oatmeal
2. Almond Butter
3. Winter Squash
4. Sweet Potatoes

Four Bad Habits

1. Overdoing things – I have an addictive personality I am an all in or a not at all kinda person. This has led to my greatest successes but it can also be one of my biggest downfalls. I fall into the “more is better” trap often. 

2. Getting caught up in the past or the future. Staying present and appreciating the moment can be a challenge for me. 

3. I don’t always wash my fruit/veggies. I don’t know why not. I am never so hungry that I can’t take the few seconds to wash it. I just don’t… hmmm and it probably won’t change since I have been doing it for 23 years and feel pretty good so far. 

4. People pleaser. I have gotten better at this is something I have struggled with.

Four Good Habits

1. Laser like focus – When I really want something, I will do everything to get it. 

2. I’m always on time or early – I can thank my Mom for this one, she actually tends to be 30 minutes early for everything so it has been ingrained in me. 

3. Sleep > everything. I prioritize sleep which is usually a great thing. I do sometimes get called a grandma…

4.  I drink coffee. This is good for everyone else. 

Four Lessons Learned

1. If it scares you it’s probably good for you. 

2. The people who become your greatest friends are usually the ones you least expect. So give everyone the chance. 

3. Hand written cards for reasons other than birthdays are greatly appreciated. 

 4. Everything happens for a reason. Cliche, yes. But up to this point in my life everything that has seemed impossibly difficult in the moment (or for many months) has not only turned out OK but something pretty spectacular has come from it. 

Four of My Favorite Songs 

1. Dancing Shoes – Green River Ordinance 

2. When the Starts Go Blue - Tim McGraw

3. Tim McGraw – Taylor Swift 

4. Wildfire - John Mayer

Four of My Favorite Books

1. Better Than Before - Gretchen Rubin 

2. One Thousand Gifts - Ann Voskamp 

3. Outliers - Malcolm Gladwell

4. Love You Forever – Robert Munsch (A forever favorite) 



There are some fours for you. Have a wonderful Thursday!

Healthy Regards,


Tell me your 4 from one of the questions above!



Keep in touch with me:
Twitter -> @healthyregards
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Instagram – > healthyregardshayley
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Training Summary 4.27 – 5.3 + recovery experiments

Last week was spent getting in a solid amount of volume before a planned weekend off. 

I am also working on recovering better. There have been quite a few weeks in the past couple months where I get to Thursday and Friday and am way more exhausted than I should be. 

I have been focusing on: 

  • Recovery nutrition within an hour of finishing workouts as well as fueling properly during workouts.
  • Quality sleep! I have been using GQ-6 REKUVR Night time for the past two months and swear by the stuff now! I was out for 2 weeks and did not sleep nearly as well. 
  • The use of a few different supplements. I will do a later post on these since I am still can’t vouch on the effects.  
  • Foam rolling every night and stretching post workout. I know there is mixed information on the effects of stretching but I know I personally feel better when I take the time to do it. 

Last week I felt like I recovered really well throughout the week. I was pretty tired on Thursday afternoon but not to the non-functioning degree I have been previous weeks. 

On to my training recap from last week…

Monday: 1 hour easy spin. 40 minute easy run. 

Tuesday: 4 hour mountain bike ride. 

Wednesday: 3 hour 15 minute ride. 

Thursday: 3 hour ride with big gear intervals. 

Friday: 4 hour climbing focused ride.  photo 1

Saturday: Off.

Sunday: Off.

 Instead or riding or racing this weekend I got to spend the Friday-Monday watching two of my favorite girls. It is always a wonderful change from my normal grind. They even cook for me now! 

photo 3

Sometimes a little forced rest is exactly what you need. 


Happy Cinco De Mayo! 


Healthy Regards,


What are some of your favorite ways to recover? Any tips for me?

Are you doing anything for Cinco De Mayo? Besides some tacos at a work meeting tomorrow I don’t think anything out of the ordinary is happening over here today. 





Keep in touch with me:
Twitter -> @healthyregards
Pinterest -> healthyregards
Instagram – > healthyregardshayley
Bloglovin’ -> healthyregardshayley