Monday, December 29, 2014

Check Yo' Self January Clean Eating & Fitness Challenge!

Starting January 5th you can wipe 2014 clean from all the holiday festivities and non-stop feeding frenzy - "Check Yo Self" and get back in the game! 

The challenge is $129.95 for 4 weeks and includes meal ideas & recipes, grocery lists, daily accountability from me and private forum group members, and 4-Plateau Busting workout videos with yours truly, and more! 

We won't eliminate food groups as part of this challenge - that's just not realistic or healthy, and your inner athlete knows this! - however here's what each week will look like, including 4-Plateau Busting workout videos:

Week 1: No processed foods, no sugar, no alcohol whatsoever! I think we've gotten enough over the holidays. Don't you? I know I did.

Week 2: We will allow ourselves a balance of 2 2 treats a week (anything unhealthy such as, pizza, fries, baked goods, etc), 2 healthy grains per day, 2 nights to drink alcohol.

Week 3: We will take our balance from 2:1. Vice grip.

Week 4: We will bump it back to a balance of 2.

You will discover that you can live without sweets and processed foods, and see that by eating 
by eating natural, whole foods (lean proteins, veggies, fruits, and minimal whole grains) will curb your cravings, increase your energy and any digestive issues, and blast fat! And if you're not already doing so, you may find yourself paying particular attention to the ingredients in your food.

Leave a comment below or message me at with questions & receive a link to sign-up! Space is limited to 12 people. #CheckYoSelf #IgniteYourInnerAthlete #TheASHFitness #BlastFat #CleanEating #PlateauBustingWorkouts

Sunday, December 21, 2014

The Holidays Are Hectic: How Can You Fit It All In?

People often tell me they are "busy" and this often means they "don't find it possible" to make any sort of change in their daily routine. They don't even have time "think" about it! Funny thing is... CHANGE is exactly what they need!!! I understand the feeling of overwhelm and believing you can't fit one more thing in your day, even if it's small. Often times we feel this way because our sympathetic nervous system is running the show, which means cortisol - a stress hormone - is coursing through our bodies. Allowing our fast-paced, always busy and stressed lifestyle rule us can effect our weight, immune function and increase our risk for chronic disease. So how can you reduce anxiety and stress without relying on delicious holiday desserts as your coping strategy, and fit it all in?

Of course diet, exercise and meditation are very powerful tools, however I'm going to give you another exercise that can be added to the mix. This tip can be especially helpful if you find yourself pushing workouts, healthy eating, meditation and self-care to the side when things get hectic. One very simple self-care task I complete nightly is pre-planning my day. Sounds boring and nerdy, I know, but it's a game changer. I call it my List of Absolutes! It's a list of all the tasks that absolutely need to be completed the next day, and includes work and personal/self-care tasks. Why the list of absolutes? Well... we all have never ending TO-DO Lists that leave us feeling overwhelmed, never caught up, always behind - there is no success in a never ending TO-DO List. And... there's always something to do! No fun. So yeah, planning may be boring and nerdy, but it leaves me feeling AWESOME & ACCOMPLISHED EVERY DAMN DAY! Being realistic with myself also helps me from creating extreme expectations for the day. This list prioritizes tasks and self-care, and also helps maintain balance and focus when things pop up out of nowhere, like they so often do. I always stick to my list of absolutes unless it's ABSOLUTELY NECESSARY to put out a fire. 

A very smart and successful business coach I look up to said, "All success starts with looking within, understanding your priorities and setting the right intention." I invite you to spend some down time each evening to create your list of absolutes or list for success - whatever you want to call it! Take a look at Ben Franklin's list, it includes work, self-care, dining, reflection and sleep. Leave a comment below - share your list or tell me if you want to start planning your days!
Here's another short blog sharing a self-care tool that can increase your happiness quotient - Gratitude Practice 

Friday, December 12, 2014

T.G.I.F Gratitude Practice

Right now I'm reading Brene Brown's, Gifts of Imperfection, and she has a gratitude practice that I am trying out and sharing with you!

T = What I'm Trusting

G = What' I'm Grateful For
I = What Inspires Me
F = How I'm Practicing Faith

So this week... 

  • I'm Trusting my Intuition about an opportunity that came about this week.
  • I'm Grateful for Living In My Purpose. I no longer question what I should be doing because I'm doing what I love. However, that doesn't mean that I never question how to allow my practice to play out. 
  • I'm Inspired by Commitment. I like seeing it in others and in myself. Commitment isn't always easy, but once you're in the options are limitless. 
  • I'm practicing Faith by Sharing my journey with others in the hopes that it helps one, if not many, people. 

If you haven't signed up for the REAL Life Book Club Newsletter, you should! It will keep you in the loop about book clubs near you and other fun stuff.  I'll be leading my own book club in 2015! It's a space where we read books that inspire us into action!

If you liked this post, please comment below and share your T.G.I.F.