Oh my gosh you guys....I could cry! I had no clue how cool this challenge was going to be! We have a group of amazing people from all different walks of life.....coming together and supporting each other on this journey of health. It has been so rewarding getting the chance to peek into each individual's life and see how they plan to accomplish goals. Literally, I am overwhelmed. I hope relationships continue to grow over the next few weeks as we all strive towards healthier and happier lifestyles!!
This icky weather makes it hard to believe that the pools open in a little over three weeks!
I am super excited (well let's be honest...I am not that excited to give up all of my treats and beverages for the next three weeks) to get back on the healthy train! A couple of reminders:
*If I don't have your e-mail address, please either send me an e-mail to email@example.com or send me your e-mail via Facebook so I can send your materials out Saturday!
*Don't forget to invite your friends...if they sign up by Saturday, you get your extra points!
*A few clarifications about beverages and sleep:
-Alcohol and pop (or other sugary drinks) consumed outside of your day off or meal off count as a snack. Deduct 10 points per drink if you break a rule!
-Sleep: If you consistently have trouble sleeping, try to set a realistic goal for yourself to try and meet each night. If you meet that goal, give yourself the sleep points. For example, I am on my little nugget's sleep schedule right now, and I KNOW 7 hours is not realistic for us. But my goal will be to take at least ONE nap when he naps during the day (because I am terrible at resting), and that will be sufficient for my sleep points.
More to come soon!
Baby Brady is officially 4 weeks old, which seems unbelievable!!!! I am definitely out of shape and out of routine, but excited to get back at it! While I am still a few weeks from being cleared to workout fully again, I'd love to invite you to play a little game to kick start summer....the Makeover Before Memorial Day Challenge! The 3 week game/challenge is a lifestyle competition based on eating choices, exercise and healthy habits.
If you choose to play, I will send you a score sheet where you will earn daily points for completing specified tasks, such as getting 20 minutes of exercise, eating 5 small (healthy) meals, drinking enough water etc. You will also be sent two workouts and a recipe per week. I have attached the official game rules below, so you can see what you are getting yourself into! Finally, I will invite you to the challenge's closed Facebook group, so we can collaborate (and earn bonus points) by connecting there (don't worry, if you don't have Facebook you can collaborate via e-mail)!
We will start Monday, May 8th and finish the challenge Sunday, May 28th. The winner will receive a Starbucks gift card AND a free in-home personal training session to be redeemed this summer!
So...if you want to play, please let me know by shooting me an e-mail to firstname.lastname@example.org, and register using the link below. The cost per player is $15. That will include all of your workouts and materials you need to participate. Feel free to invite anyone to join! Since we are working virtually, ANYONE can play! It is always great to have a little extra accountability...so inviting a buddy will definitely be a benefit to you....PLUS you earn bonus points for the game!
Game boards and materials will be delivered to your inbox on SATURDAY, so don't forget to register!!!
Oh my gosh. How has it been 3 months since I have been on here?!?! Yikes! That is what a crazy start to the school year will do to you! Luckily, we have moved into second quarter....and I have a semi-grasp on my crazy life. That being said, fall is in full effect.....and my obsession with everything fall has begun. We have successfully eaten chili almost every night for the past 3 weeks, had overnight pumpkin oats each morning, and doused our house in pumpkin spice fragrances. While of course I love everything pumpkin....I can't neglect my other favorite gourd......the spaghetti squash.
First of all, they are just as cute as a pumpkin....so leaving them lay around the house until you are ready to cook makes for perfect fall decor. You can dress them up however you like....but my newest obsession is buffalo bowl style.
Part 1 Directions:
The hardest part of cooking these suckers is cutting them open. For this recipe, because you will use the shell as the bowl for the final product, I cut them straight down the middle. Spray a baking sheet and bake at 400 degrees for 30-40 minutes. At this point I gently scrape out and get rid of the seeds. Once the squash has cooled, you will scoop out the insides....which will come out looking just like little noodles, and set them aside.
Part 2 Directions:
A. I like how easy this meal is to prepare.
B. I like how it can be done in two parts....you can cook the squash (part 1), and come back to it much later....or the next day....or the day after that.
C. You use the squash as the bowl....which is just cool.
D. It is the perfect football-watching meal.
Hi. My name is Ashley and I am addicted to junk food. My rule of thumb has always been to eat really well during the week so I can "splurge" on the weekends. Should eating pizza twice, truffle fries, gourmet burgers, wine, and ice cream all included in that splurge? Eeks. I saw this meme on an Instagram account I follow this AM (@femalefitnesshelp) and felt compelled to share. Yup....this is me today. So maybe I had a heavy "treat yoself" weekend. But that is okay! Mondays are for fresh starts anyways! I sat down and got my good ole grocery list out and thought I would share it. By no means am I perfect, but I feel like as long as I have most of these items in the house, I can give myself enough options to stay healthy all week. I also am a super-nerd and print these out weekly, use my fancy hole punch, and put them in my planner. Sometimes I get crazy and print them on card stock. I love planners....have I mentioned that 100 times before? Don't worry one of my amazing clients got me addicted to this Happy Planner. It's been totally life changing. The things you can gel pen and highlight and sticker......the possibilities are endless. Ha. But for real, these lists are handy (and cute) I promise.
Here are some meal ideas that work with this list. Again....I feel like I get variety, nutrients, and don't have to buy a million ingredients.
Oatmeal with berries and almond milk
Salad with chicken
Tuna salad (made with avocado)
Carrots/peppers and hummus
Apple and peanut butter
Berries and yogurt
Nuts and yogurt
Salad with chicken
Chicken taco bowl
Quinoa and veggie bowl
Grilled veggies and chicken
Dinner pictured above: Grilled chicken spinach salad topped with quinoa, avocado, tomato and goat cheese. Grilled with lemon and olive oil. YUM.
Hope this helps, or at least gets you excited for back-to-school supply shopping!
Wow. Summer in Ohio is here. It is consistently 90 degrees with an average humidity of 3000%. I am pretty sure I will never be able to wear my hair down again. Hello fro! That being said, I was in the market for something light and fresh to snack on in between sweating and sweating some more. So.....meet summer granola. I promise you this is so much more than your average granola mix. Lemon and honey are a match made in flavor heaven. It is super easy and portable too....so think road trip, beach, pool, lake.....it is literally the perfect (and healthy snack).
2 cups Gluten Free Old Fashioned Rolled Oats (I used Bob's Red Mill)
1/2 cup raw almonds (shaved or chopped)
1/2 cup raw cashews (chopped)
1 Tbsp. black chia seeds
3 Tbsp extra-virgin olive oil (EVOO---Rachel Ray slang)
1/3 cup honey + 1 Tbsp. honey
Zest of 2 large lemons
1 tsp. pure vanilla extract
1 pinch of salt
Preheat your oven to 325 degrees. Spray a baking sheet lightly with olive oil and put aside. In a large bowl mix oats, almonds, cashews and chia seeds. Stir to combine the mixture. In a smaller bowl, whisk 1/3 cup of honey, lemon zest, olive oil, vanilla and salt. Slowly pour liquid mixture into the dry mixture and combine thoroughly. Evenly spread the mixture on the baking sheet and bake for 25 minutes. Remove granola and drizzle with the remaining 1 Tbsp. of honey. Place back into the oven and bake for an additional 5 minutes. Let mix cool and devour. I am not going to lie....I bought some vanilla cashew milk.....and you better believe I am already salivating over breakfast tomorrow.
Nothing like kicking off summer without AC. I definitely take it for granted....and have my fingers crossed it doesn't have to be replaced entirely. That being said, light meals are where it's at. It's too hot and muggy to eat anything heavy especially since I haven't stopped sweating in the past 48 hours.
Lunch: tuna and avocado. It's my latest obsession. It has to be the buffalo or sweet and spicy flavored...because the hot goes so good with the creamy avocado. Easiest healthy meal ever.
Dinner: loaded bowl. Packed with nutrients, filling and super easy. Quinoa, spinach, tomato, avocado, and asparagus. Seasoned with garlic, onion, evoo & goat cheese. 😋
Stay cool! 😅
Shew. Summer is finally here. And so is the perfect weather for celebrating the holiday weekend. First and foremost I want to thank all of our troops who work and have worked tirelessly to protect our country and also to remember those who gave their lives defending our freedom.
As summer BBQs and parties are coming in full force and bikini season is here, let's chat about a few summer tips to keep the tummies full of good nutrients and the bods looking hot.
1. Eat a nutritious pre-BBQ meal.
If you know you are going to a cookout and that there will be tons of tempting not-so-healthy items, eat before and leave room for one of your favorite items. I.e. Grandma's turtle brownie.
2. Bring a healthy dish to the BBQ you can share and enjoy!
We have all seen the cute Pinterest cocktail cups with dip in the bottom and veggies sticking out...bring em!!! They look adorable and are a safe snack to munch on without adding to the waistline.
Hello?!? It's beautiful out! If you are trapped at a grad party and can't get a good workout in, start a game of backyard whiffle ball! You can def get active for 30 minutes, it's fun....and you are killing two birds with one stone! Eric and I golfed last night and I'm so sore today! Like I didn't know I even had these muscles.
It's one of the best cardio options around. Torch tons of calories without putting the stress on your joints! Plus you can get a head start on that tan!
Chug, chug, chug. Get three liters in! It's hot, you are sweaty...you definitely need to rehydrate! Plus it helps you feel full :)!
This past weekend....my new planner arrived. As I was getting down and dirty with my gel pens, highlighters and sticky notes....I realized OMG....we are ONE! What a year it has been!!!!! When I started this business I had no clue what amazing relationships, partnerships and friendships I would make. So......I figured DUH we need to celebrate! Is there a better way than a FITNESS PARTY?!?! Join me for our birthday celebration and second annual Fitness Party at Otto Armleder Park at 7:30 PM on June 15th.....for ONE dollar! Consider this your save-the-date, invitation and all that jazz! Stay tuned for details, give-a-ways, and posts about how bomb this first year has been!
I AM A 30-SOMETHING, FOOD-LOVING, FITNESS-OBSESSED, DIY-ING, WORK-A-HOLIC, DOGGY-MOMMY AND WIFEY.....THAT DECIDED TO SHARE MY LIFE WITH YOU. WELCOME AND ENJOY!