Health and Fitness with Ashley

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Health and Fitness with Ashley

I have a passion for helping others! Shine bright like a ✨️ https://www.picktime.com/298b8edb-0d1e-4729-8ec9-bda0a563fd65

22/03/2025

It’s ok to ask for help.

You can still be a badass even if you ask for assistance. Despite what you might think, we all need a little support (that’s why we’re here, right?!).
We all need our friends, a community.

Assignment:
What is one way we can help you be your best self this week? How can we support you?

21/03/2025

Let’s give back! Times are tough for all and while we can’t solve all the world’s problems, it is amazing what a bit of positivity and gratitude can do to turn our mindset (and someone else's) around!

Assignment:
Take a mindful moment to compliment a service you receive today. If you go to the grocery store, ask to speak with the manager to share how friendly your service was. If you call customer service, ask to speak to a manager or complete a survey to share your experience. If someone does something good for you, label it and share how it made you feel! Share your mindful minute with us so we can keep the gratitude going.

20/03/2025

It’s a simple fact that you can never be productive if you take on too many commitments—you simply spread yourself too thin and will not be able to get anything done, at least not well or on time. That’s why the art of saying no can be a game changer for productivity.
Requests for your time are coming in all the time—from family members, friends, children, coworkers, etc. To stay productive, minimize stress, and avoid wasting time, you have to learn the gentle art of saying no—an art that many people have problems with.
Say yes wholeheartedly to the things that align with your goals, and to the things that light you up. To everything else, say no. It’s a complete sentence. You owe no explanations or
justifications.

Assignment:
Why do you think it’s hard to say no sometimes? What do you need to say no to?

19/03/2025

No one is perfect ... and just because you’ve made the decision to be here and show up for yourself doesn’t mean that you suddenly have to be perfect either. We’re all only human and we all make mistakes. But here’s the real secret to success.
It’s not about the action; it’s about your reaction.
Like, let’s say that you ditch the meal plan and eat a lunch that isn’t on track. Are you going to keep eating junk for the rest of the day? Heck no! Just acknowledge it and move on with your day.

Assignment:
How do you react to your mistakes?

18/03/2025

As we push toward the second half of our challenge, we may start to get comfortable and be tempted to get a little more lax with our routine. JUST working out is not going to give you the results I know you want, so let’s talk about balance!
Before you fall back into some old health ways, think about your progress and goals! One of the best ways to reap the benefits of a workout is to make healthy choices ALL day long, not just after our workouts.

On days when your schedule is off or you feel like you need a break from your push, remember to keep your water intake high, your fatty foods intake low, and that BALANCE is key!
Here is a shake to come back to again and again when you’re looking for that!
Super Green Smoothie
Servings: 1 serving
Ingredients
● 1 cup water
● 1 cup ice
● 1 scoop Vanilla Protein powder
● 1⁄2 cup fresh spinach
● 1 medium kiwifruit, peeled, cut into chunks
● 1⁄4 medium banana, cut into chunks
● 1 Tbsp. finely grated orange peel (orange zest)
Instructions
1. Place water, ice, Shakeology, spinach, kiwifruit, banana, and orange zest in blender; cover. Blend until smooth. Enjoy immediately!
Enjoy this as an occasional treat. Be sure to track!

Assignment:
Share one tip that helps you find BALANCE on your wellness journey!

17/03/2025

When we have goals to meet, it can feel counterintuitive to rest but DON’T SKIP YOUR REST DAYS!
Your body needs time to recover as you train, and skipping rest leads to overexertion or injury. There are no bonus points for not resting. Your health is all encompassing, and that includes rest!

Assignment:
Are you guilty of skipping rest days? How does it make you feel to have rest days?

16/03/2025

Did you know that Meditation may help you sleep better?
As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness. By relaxing your body and brain, it's easier to quiet the distracting thoughts that keep your mind buzzing.
And studies have found that meditation can even help reduce cortisol, which is the hormone associated with stress. Meditation increases the natural melatonin levels to help with more restful sleep.
Today’s meditation recommendation is going to focus on sleep and improving our mindset before we go to bed. Look for Jon Gabriel on Youtube and add it to your nightly routine!

Assignment:
How is falling asleep, staying asleep and waking up going for you? What is an area that you want to improve?

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15/03/2025

You are a light. You’re a flaming, feisty, bold ball of fire 🔥 Yeah, sometimes you might feel like you get extinguished - but you are set ablaze more times than you are drowned.
You are smart.
You are strong.
You are unique.
You are interesting.
You are capable.
You are creative.
You are important.
You can do anything when you put your mind to it.
There is no obstacle you can’t overcome.
Don’t stop believing in yourself, ever!

Assignment:
What is 1 obstacle in your life that you have overcome? Remember - if you did it once, that is PROOF that you can do it over and over again, no matter the obstacle!

14/03/2025

Today we are taking our mindful moment outside. Simply plan to go outside sometime today - walking your dog, planning a picnic, checking your mail, or just stepping out for fresh air. Once you are in a good spot, just stop; close your eyes, and take it all in. Let the sounds fill your attention.

Assignment:
Stay in this mindful moment for one minute. When distractions come to mind, acknowledge them and then move past them to continue your focus on nature. Share - what distraction kept creeping back? What is one actionable step you can take to address that distraction today?

13/03/2025

“I’m not enough”. “I don’t have enough”. “I can’t do enough”
This kind of negative chatter is the consequence of an untrained internal monologue. If you’re like me, deep inside, there is an inner voice in your mind. It can be your greatest friend or your biggest enemy. We have the power of life and death with our words. This isn’t only true with our loved ones around us, but with ourselves. And that’s why daily affirmations are so incredibly powerful. This week I want to challenge you to switch those negative thoughts for positive affirmations, and see how much difference it truly makes.

Assignment:
Share an affirmation you will repeat to yourself this week!

12/03/2025

Indoor Classes are on hold until further notice. Sry for the inconvenience.

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