21 Day Fix: Week 1

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Exercise has never been a problem for me.  I love to get my body moving and get sweaty.  I’ve always had the philosophy that if I was exercising I could eat what I want, in moderation.  This has been my lifestyle for a few years.  Most of the stuff I eat is healthy but I’ll be the first to tell you that I love Cheetos, Cheez Popcorn by JollyTime, Sam Adams Boston Lager, cake and Starbucks.  I indulge in those things when I feel like I’ve earned them, after a hard workout.

Well this summer had us relocating to a new state. We lived in transition for about 7 weeks and during that time I tried to keep my workouts going but I wasn’t consistent.  I stopped completely for 3 weeks but my eating was still like it’s always been.   We were eating out a lot and I could tell I was putting on a few pounds.  I try not to be a slave to a scale because it’s not healthy for me but I knew that I was slipping into an area I don’t like to be.

I decided it was time to get my eating/fitness back on track so I jumped into the 21 Day Fix plan.  I’ve done countless Beachbody programs but I’ve never been consistent with one.  I usually do whatever one I want on that day, making sure I’m working out for 6 days a week and getting in 3 days of running.  I’ve never followed a meal plan either.  I had ordered the 21 Day Fix to have another workout program in my arsenal.  I didn’t have intentions to follow the meal plan completely either. It came with those nice little containers that I didn’t even open.

I ripped open those containers this last Monday and didn’t look back.

Day 1:  I weighed myself, took photos and measurements before I got started on my workouts.  This is always hard to do but it’s something I preach to my clients all the time.  No one likes to take these photos, even me, but I know how vital they are to the finish.  I knew I wasn’t going to look like this on day 21 and I let that fuel me through them. On the calendar was Total Body Cardio Fix and it did not disappoint.  It felt great getting my body moving again.  I kept my food simple on the first day and made sure I ate all of my containers.

Day2: I was a little hungry after day 2 but got my workout in first thing in the morning.  It was Upper Fix and I love working on my upper body.  I started mixing lemon and mint in my water and was able to get all my water in.  Drinking water is something I’ve always struggled with but having a little something extra in it helps.

Day3: I was feeling in my groove by Wednesday.  I did Lower Fix and it killed my legs.  It was a great workout with weights and lots of squats and lunges.

Day4: OMG!  My legs were dying from the Lower Fix workout the day before.   I was so sore that I had to brace myself as I sat down on things. I’m a crazy person that loves feeling my body get sore.  I just know the muscles are working and changing.  I did Pilates Fix and really enjoyed it.  It was my first pilates workout and it was a nice change after having weights for two days.

Day 5: I’ve had to restock my fridge a couple times as the week has gone on.  I skipped my Cardio Fix workout and did a 4.6 mile run instead.  It was very challenging because my legs were still so sore.  I didn’t want to push myself and try and do the cardio workout on top of the run.

Day 6: I got my Dirty 30 workout done first thing in the morning. It was another challenging workout but my legs were feeling better.  This day was probably my most challenging day because we had a BBQ to go to and I knew I wanted to stay strong with my meal plan. I made sure to eat before we left and didn’t let my desires win over the results I want to get.  I will say that the brownies were really hard to pass up but I succeeded.

Day 7: I decided to weigh myself this morning and was pleasantly surprised that I’ve lost about 4 lbs.  My scale is old and isn’t completely accurate but I’ll take it.

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You’re probably wondering what I’ve been eating the last week.  I’ve kept my meals very simple and easy to prepare.  I’ve used the containers as my guide with every meal to make sure my portion size is spot on.

Below is a sample of a complete day on the 21 Day Fix:

Breakfast: Shakeology with a serving of fruit (one red and one purple container)

Lunch: Turkey Wrap, with veggies (one red, one green and one yellow container)

Snack:  Veggies and Hummus (one green and one blue container)

Dinner: Chicken with sautéed veggies and quinoa (one red, one green and one yellow container)

Snack: Fruit and Eggs (one purple and one red container)

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Overall this last week has shown me a lot about myself.  First, I’m really determined when I set my mind to something.  I’ve been tempted to snack on stuff but my will power always wins over.  I want to succeed on these 21 days with no regrets.  Second, I wasn’t coming anywhere close to eating enough protein before I started.  I’m eating 4 servings of protein now and the first few days it was the hardest container for me to fit in.  Lastly, I’m a carb junkie.  I always knew this but being limited to just two small containers (and they are very small) a day of carbs has been hard.  I love bread, pasta and white rice a lot.  But I’m learning to make smarter choices.

If you think that this program would be a great fit for you, I’d love to coach you through it.  Just fill out the application below and I will be in touch.  I have challenge groups starting all the time and I’d love to help you get the results you’re looking for.

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Phoebe does PiYo

I make mistakes as a mother every single day. I yell more than I should. I lose my patience and react badly to situations. I know I should be doing better. But every once in a while a moment happens that makes me realize that I’m not doing so bad.

Phoebe saw me do PiYo yesterday and she came into the room I was working out in, laid her mat down (her woobie) and started to do it. All on her own. I’m so proud of her too. She’s a small and mighty girl, who has never been on the growth chart for her weight.  She’s scrappy, determined and always amazes me with her ability to make her own way.

I’ve said it before and I’ll say it again; kids are watching you when you least expect it. They see how you’re taking care of yourself and they hear the things you’re saying. Model health and fitness, don’t just talk about it, be about it. Include them in your workouts or your healthy meal planning. I encourage you to love yourself like you want them to love themselves.

I’m still a work in progress as a mother but knowing what I should do and seeing how it helps my kids makes changes easier.  I know that the work I’m doing in myself is benefitting them in more ways than one.  

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Running is my soul food.

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I remember running in high school for PE.  We had to run a mile in 10 minutes and 3 miles in 35 minutes.  It was pure torture.  I hated every single minute of those dreaded runs, especially the 3 mile one.  After high school, when I didn’t “have to” run anymore I just knew it wasn’t in my future. I hated running and wasn’t going to run anymore.

In August of 2009 we were just getting settled into our new home in Arizona. I had two small children aged, 3 and 18 months. I had been giving all of my time and energy to my family and I was feeling burnt out and overwhelmed.  I didn’t know what was missing in my life but I knew that if I continued on the path I was traveling I was going to be a bitter person.  Something had to change.  I had some friends who were running and I thought, why not me?

I remember my first run was on a treadmill at the gym on base.  They had a small room for parents who were working out with kids.  The room had a partition and the kids could play and watch TV as you worked out and watched them at the same time.  My first mile was in an old pair of Nikes that I’d had for probably 6 years.  Something about that run sparked something in me that I hand’t felt before.

For the first time in forever I was doing something for just me and it felt amazing.  I felt proud of myself for doing something that I once hated and I was starting to love it.  I signed up for my first 5k and tackled that in October, in November I did a 10k.  I got really gutsy and signed up for a half in January.   I went on to run several more half marathons before getting pregnant with my son in August of 2010.

I was running 4 times a week, usually at night after my kids were in bed. My body was changing but most importantly my soul was changing. I’d head out for a run and I would come home at peace.  Running truly helps me cope through the chaos of life.  I exercise a lot but there is nothing that feeds my soul like a good run.

It’s been 4 years now since that first run and I’ve run 2,458 miles.  I’ve run short runs and long runs.  I’ve gone fast and I’ve gone slow.  I’ve battled injuries and running funks.  I’ve had amazing runs and awful ones.  I’ve run solo and I’ve run with friends. I’ve stopped for pregnancy and started up again when it seemed impossible.  I accomplished a life long dream of running a marathon and had to let go of other race dreams.  But through it all, running has always been my soul food.   Running never takes more than it gives back.

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So what is Shakeology?

Shakeology is the healthiest meal I eat everyday!

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What is Shakeology?

Shakeology is a nutrient dense meal replacement that helps you become the healthiest you can be.  There is no other single food out there that comes close to having the nutrients, vitamins, proteins and minerals in the exact amounts that you need in one shake.

What’s in Shakeology and what can it do for you?

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Shakeology is packed with 70 healthy ingredients that fill your body with protein, vitamins and minerals to help reduce your hunger, build and repair muscle.  There are antioxidants and phytonutrients that help your body detoxify and protect it from free radicals.  It has adaptogen herbs that help increase your energy and reduce your stress.  There are also probiotics, prebiotics, fiber and digestive enzymes that aid in digestion.

Check out Tony Horton as he checks out all the ingredients in Shakeology!

Why I drink Shakeology.

I’ve been drinking Shakeology for 2 years and I started drinking it for two reasons.  First, I wanted to have a simple and easy way to make breakfast while on the go. As a busy mom to 3 kids I was skipping breakfast in the morning because I was rushed and didn’t have time. Secondly, I did not like regular protein shakes and knew my body needed the extra protein and nutrients.  I was doing some strenuous workouts and my body wasn’t recovering like it should.  I was feeling sluggish and sore.

What I discovered after drinking it for a little bit was that I had a lot more energy. I had heard that Shakeology helped with energy but I was very skeptical.  But I can say, it’s true.  I’m not sluggish or worn down like I once was.  My hair started to grow very fast and it looks healthier than ever.  My nails and skin had looked better than they had in ages.   Shakeology has also become my recovery drink after my long marathon training runs too.  The experts always say you should re-fuel with chocolate milk but I re-fuel with Shakeology.  It’s like chocolate milk on steroids.

Not only am I drinking it but my family is enjoying it too.  My kids drink it (only part of a serving) and I feel great knowing they’re getting vitamins and nutrients that the normally wouldn’t eat.  My 3 year old constantly steals my shakes if I’m not looking.

My oldest son, Dallas is a very picky eater.  He doesn’t like to try new things but he has no clue how much good stuff he’s getting when he’s drinking this delicious shake.  Dallas loves the Strawberry.10404151_10204200672725191_2834720506935194753_nMy youngest son, Austin is constantly sneaking up on me and drinking my Shakeology.  He loves both the Strawberry and the Chocolate. 1912455_10203281006174102_1804676528_n

Is Shakeology right for you?

I have no doubt that everyone can benefit from drinking Shakeology.  If you’re trying to lose weight, lower your cholesterol, maintain your blood sugar, increase your energy, have healthy digestion, and feel healthy overall this is the supplement you need.

To order go here: http://myshakeology.com/esuite/home/ashleyjoy80 or for more information, fill out the form below and I will be in touch soon to answer your questions!

Working out at home – Why I make it work

It’s no secret, I love to workout and run.  It brings me peace and makes me feel so good about myself.  It’s one of the only things that I do that’s just for me and it’s important for my sanity.  Because lets face it, if I wasn’t doing my workouts I’d be a grumpy person that you’d probably see on the news.  Exercise and running is my stress release.

Before I got started I used to tell myself I couldn’t exercise because I had kids. I didn’t want to take them to a gym and put them in a the gym daycare.  That’s fine for a lot of people but I personally didn’t feel comfortable with it.   I also said I didn’t have time either because I always had my kids with me and how do you workout with kids  always with you?  After thinking this way for a long time and not making a change I started to feel miserable. I had to find a solution that worked for everyone, myself and my kids. That’s when I discovered that I could workout at home, still be with my kids and have great results at the same time. It’s not always a perfect but it’s perfect for me.

The reasons I make working out at home work for me:

Time:  One of the biggest reasons I workout at home is because of time. I often hear “I don’t have time to workout” It’s true, I don’t have time to workout either, I make time and I make that time work for me.  I want to get my workouts in quick and I don’t want to drive across town to a gym.  I like to do it when I want and have it work for my schedule.  I don’t want to be a slave to a class at the gym.  I want to workout when it fits in best for me and when I do it at home I can control everything.  Some days I do my workouts before anyone is awake and other times it’s when the kids are playing.  The main thing is that I can make it work for me depending on what’s going on at my house.

Money:  This is huge driving force for me too.  Not only do I not want to drive to a gym to do my workouts, I don’t want to pay for one monthly.  I had to pay a little bit of money up front to invest in some great at home programs by Beachbody.  But that small amount of money doesn’t come close to what I would have paid in gym fees for all of these years.  Plus I can take those programs with me anywhere I go and make any place my gym.  As long as I have some floor space and a my computer/DVD player I can still do my workouts.

I’m the example: When I started working out at home this reason wasn’t on my radar at all.  In fact, I was a little annoyed that my kids were always at my feet.  I’d have to stop and start workouts occasionally to parent the kids.  It made me frustrated but the pros still out weighed the cons and I stuck with it.  The longer I was doing the workouts the less the kids would interrupt me.  They all started to realize that what I was doing was important to me and they learned to leave me alone.  A lot of times they sit and watch me workout and they give me encouragement.  Sometimes they jump in and do some exercises with me.  It finally hit me one day that what I was doing at home was showing them so many things.  I was the example that they needed to see, I was the mirror by which they would model their own health against.  Seeing me take care of myself will show them how to take care of themselves.  Seeing me take time for myself will show them that you can’t give all your time to everyone else and that it’s okay to do something for you.  It’s not selfish to take care of you, it’s necessary and needed for many reasons.

Accountability:  Yes, even with working out at home I still have accountability.  I run monthly accountability groups to help keep people motivated and on track with their fitness journey.  It not only helps them but it helps me too.  If I’m holding them accountable then I have to hold myself accountable too.  I need to practice what I preach.  I also have an accountability partner that I check in with daily.  She exercises at home and we keep each other going.  We text each other daily and stay on track together.

Vanity: When I workout it my own home I don’t have to think about what I look like.  I don’t have to worry about others looking at me.  I can focus on myself and I don’t have to think about anything else.  This works well for me because I am easily distracted by my surroundings.

Variety: Since I’ve been working out at home for several years I’ve invested in several different programs.  Of course this didn’t happen overnight and it took me a little time but now I have choices depending on what I feel like doing.  Sometimes I stick with one program and other times I change it up daily but the choice is always mine.

There is no one size fits all key to success when you’re trying to change your life.  What you have to find is what works best for you.  Try different things and see how it fits.  If you haven’t tried working out at home but think it might be a good fit for you, I’d love to help.

 

 

 

5 Day FREE Clean Eating Challenge

5 Day FREE Challenge

Join me for a FREE 5 Day Clean Eating Challenge group that starts on 8/11.  I’ll provide you with a grocery list, meal plan and recipes.  You’ll have encouragement and support from me too!  What do you have to lose? It might just be a couple of pounds!  Fill out the application below to get started.

Let it Gooooo!!!

Frozen came out ages and ages ago, right? You might not know it but I love to sing along to the soundtrack.  I use it when I’m running and imagine myself in the movie (seriously, please don’t judge me!)  I’ve seen the movie countless times too.  I think I might like it more than my kids.  It’s a really awesome movie but it’s also changed my life in a way……you’re probably thinking I’m crazy but stay with me.

Life always brings lots of ups and downs. I have a tendency to stress the small stuff. When I’m faced with a setback or difficult journey I usually only see the negative in it. I carry things around that bother me long after I should. Little things make me anxious and sometimes I can be a big ball of crazy. But now when I’m faced with stuff that sucks I try to remind myself to be like Elsa and “Let it Go”

You’re probably thinking I’m nuts here because “Let it Go” isn’t some new thing that’s just came around. People have been saying “Let it Go” for years. But Disney was brilliant by pairing that phrase with an awesome song, a great movie, a princess in a beautiful gown and now I can just imagine myself on the mountain top letting all my problems go. Yup, I’m 33 years old and relating myself to a Disney Princess, but trust me on this…it works!

You can’t really take yourself seriously when you’re imagining yourself as Elsa…the problems just don’t seem as bad. It works even better when you’re singing along to the song but if that’s going to far just try to remember the wisdom in all of it.

“Let it Gooooooo! Let it Gooooooo! Can’t hold it back any more!!”

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Dreams can become your reality

I think we all have a dream that we would love to attain but it seems out of reach.  We think about it and imagine how awesome it would be if our dream came true.  For some, that’s where it ends; a dream that would be life changing but doesn’t come true.  For others, they turn that dream into a reality by working towards it, every single day.

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I like to turn my dreams into goals.  Because if I’m not actively working towards my dreams they’ll never come true.  One of my biggest dreams was to run a marathon.  I’d dream about it a lot and imagine how it would feel to actually complete it.  It was a dream that scared me but it never went away.  It was always in the back of my mind when I would go for any run.  I’d envision the finish line and knew that one day I would have to make my dream a reality. In order for that to happen I had to work towards it. You can’t just go run a marathon.  Well you could try but it would be really awful.  What you’re supposed to do is pick a race, sign up for it and train.  You know what was the hardest part for me?  Actually deciding on a race and registering for it.  Doing that made my dream a possible reality.  Living your dream is scary because in the back of your mind you think “What if I fail?  What if my dream doesn’t come true? What if I don’t have it in me to do this?”.

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Going for your dream is a risk, but it’s a risk worth taking.  You’re going to have moments along the way that you face setbacks and you want to quit. I faced them as I was training for my dream.  I got injured and it completely derailed my training.  I didn’t know if I would be able to even try to run the race.   When those setbacks come it would be easy to throw in the towel and give up.  But pushing through each setback that comes your way is the only choice you have to get to your dream.  There isn’t a shortcut or express lane to the finish.   It’s going to take hard work and dedication.  You might have to change the path to get there but don’t lose sight of your dream.  I made it through all my setbacks and I did achieve my dream.  Looking back I can tell you that it was worth every second of hardship, doubt and struggle.

Have you turned your dreams into goals?  Have you set a path in motion to make your dream a reality?

Here’s my advice on making your dream a reality:

1. Don’t be afraid to dream big but be realistic enough to know that it might take time.   Don’t give up on your dream because it might take time because the time is going to pass anyways.

2. Reverse engineer your dream: Write your dreams down and then figure out how to get there. You know where you want to go, now look at each step you’ll have to take to get there.  Start with the first step.  There might be 1,000 small steps to take to get to your dream but each one is important and each step prepares you for it too.  Getting to your dream isn’t one big leap but a 1,000 little small steps in the right direction.

3. When you face a setback you might have to change your path towards your dream.  Be flexible but relentless at the same time.  Don’t lose sight of where you’re going.

4. Surrond yourself with people who believe in you and your dreams.  They’ll be the ones who will help you when you need it the most.

5.  Doubt kills more dreams than failure ever does.  You’re going to have moments of doubt.  You’re going to think you don’t have it in you to follow your dreams.  That doubt is a liar, don’t believe it.

6. Remember that if it were easy everyone would do it.  This dream is yours and it’s worth every sacrifice, every tear and every struggle.

7.  If you make one dream a reality, don’t stop dreaming.  There’s room in your life for many dreams.

8.  Encourage others to go for their dreams.  Help them along the path and support them too.

Your dreams aren’t the same as my dreams.  Everyone has different ones that they’re working towards and sometimes they change as we go through different seasons of life.  The important thing to remember is to never stop dreaming and never stop working towards them.  You have it in you to achieve your dreams.  Don’t sit on the sidelines and watch other people get what they want, start working towards what you want.  You can make your dream a reality.