New Year, New Workout
With Hayley Davies
With Hayley Davies
Looking to make a change in 2025? Kick off the new year with a new workout! We’ve teamed up with @haydavs to bring you expert tips on nutrition and living a balanced lifestyle for 2025 - Plus, her favourite Pilates-inspired lower body workout.
Hayley’s favourite lower body workout:
1. Hip Thrusts with pulse at top range.
Sets: 4 | Reps: 10-12
2. Smith Machine Reverse Lunges (Front Foot Elevated)
Sets: 3 | Reps: 10-12 per leg
3. Sumo Squat with Pulse at Bottom (Heavy Dumbbell)
Sets: 3 | Reps: 10-12
4. Cable Kickbacks
Sets: 3 | Reps: 12-15 per leg
5. Banded Glute Bridge Burnout
Sets: 2 | Reps: 25-30
Core Finisher:
Complete 2-3 rounds of the following:
1. Leg Raises: 20 reps
2. Left Side Plank Hold, Threading the Needle: 45 seconds
3. Slow Narrow to Wide Mountain Climbers: Reps: 20
4. Right Side Plank Hold, Threading the Needle: 45 seconds
5. Commandos: 10 reps
As well as adding in a new workout to your 2025 routine, Hayley stresses the importance of resetting your mindset through lifestyle changes & nutrition that support your long term goals, yet are achievable to maintain.
Hayley's tips to kickstart your 2025 journey
Cultivating a Balanced Mindset
For me, healthy eating and movement are about building a lifestyle that makes me feel strong, confident, and energized, while supporting long-term health. It’s not about an "all or nothing" approach, but about sustainable changes that align with your goals. Here are my top tips for becoming your happiest, healthiest self:
Fuel Well
Your diet impacts energy, mood, performance, recovery, digestion, and overall health.
- Aim for 25-30g protein per meal to boost satiety and recovery.
- Prioritize pre-training carbs for performance.
- Include healthy fats for energy and cellular health.
- Get 25g+ fiber daily for gut health.
- Stay hydrated and nourish your body with balance and variety.
Find Challenging Movement
Choose activities that challenge and excite you. To progress, incorporate progressive overload - gradually increasing weight, reps, form, distance, or reducing rest. This builds strength, endurance, and resilience.
Stay Consistent
Make small, sustainable changes over time. Start with 1-2 habits you can stick with, then build from there. Trust the process and reflect on your progress! If you love what you do and see results, you’re more likely to stick with it - keep showing up for yourself!
Lastly, Hayley shared with us her quick and easy protein ball & high protein baked oats recipes - two great snack options to get you through that afternoon sugar slump!
Choc Cherry Protein Balls
Ingredients:
1/2 Cup Quick Oats
2 Tbsp Chia Seeds
1/4 Cup Coconut
2 Scoops Protein Powder (approx 80g)
1 Tbsp Cocoa Powder
1/4 Cup Sugar Free Maple Syrup
1/2-1 Cup Cherries
Dark Chocolate (to coat balls)
Method:
- Combine all ingredients, except for the dark chocolate, in a blender and blend until smooth and well mixed.
- Using a spoon, scoop the mixture into even portions, then roll each into a ball with your hands.
- Place the balls on a tray and refrigerate for 30 minutes.
- Melt the dark chocolate, then coat each ball by rolling it in the melted chocolate.
- Return the chocolate-coated balls to the fridge and chill for 30-60 minutes, or until fully set.
Choc Cherry High Protein Baked Oats
Base:
125g Quick Oats
10g Chia Seeds
40g Protein Powder
200ml Milk
1 Egg
1tsp Vanilla
1 tsp Baking Soda
1/2tbsp Cocoa Powder
Cherries
Toppings:
Greek Yogurt
Sugar Free Maple Syrup
Cherries
Method:
- Blend the base ingredients (excluding the cherries) in a blender until smooth. Dice a few cherries and gently fold them into the mixture.
- Pour the mixture into your baking dish, top with halved cherries, and bake at 180°C for 20-25 minutes.
- Once baked, let it cool slightly, then top with Greek yogurt, sugar-free maple syrup, and additional cherries.
