Ashley’s Health & Wellness

Hi ✨

We all know antioxidants are good for us.... but WHY?? ⬇️

Antioxidant: protects cells from the damage caused by free radicals. (Free radicals cause cancer, heart disease, stroke, and other diseases of aging). A build up of free radicals causes oxidative stress to the body.
- examples of antioxidants: beta-carotene, lycopene, vitamins A, C, and E.

Antioxidants from natural sources of fruits and veggies are most bioavailable. Meaning it’s easier for you body to absorb because they are naturally found in our body already.
- the antioxidants from fruits and vegetables help maintain a healthy DNA. They protect DNA from oxidative stress and supports the structural integrity. (Damaged genes from oxidative stress and other toxins = disease/ dysfunction in fat storage, glucose, energy metabolism, etc!)

This smoothie bowl is FILLED with antioxidants! I enjoy eating foods knowing that I’m fueling my body with the best nutrients in order to perform and feel my best! Eating healthy isn’t always about going for a specific body image, it’s more important to focus on how the food makes you feel and how it effects your day to day functioning ✨ how are you incorporating your antioxidants??

Complete vs Incomplete protein

It’s pretty simple:
1. Complete proteins HAVE all 9 essential amino acids our body needs but cannot make on its own. Amino acids are crucial for muscle and metabolic Heath. Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. Quinoa and soy are plant-based complete proteins.

2. Incomplete proteins DONT include all 9 essential amino acids. Most plant-based sources of protein are considered to be incomplete because they are low in one or more essential amino acids. Ex. whole grains, legumes, seeds and nuts, spinach, broccoli, and mushrooms, are incomplete.

If you are someone who eats vegan or vegetarian, or someone who relies on shakes for extra protein intake, it’s important to ensure you are consuming a complete protein to feed your body the important amino acids for muscle and metabolic health!

I’ve been loving my complete protein shakes from JP 😋 in chocolate or vanilla, you can do so much with them! I’ve made, shakes, smoothie bowls, protein oats, brownies, banana bread, chocolate bark, the possibilities are endless and I can share all my recipes with you 😉 These shakes are made from soy protein, are gluten free, dairy free, contain fiber/ probiotics, and digestion enzymes! Let me know if you’d like to try some!! @ Scottsdale, Arizona

Dr. Mitra Ray sharing great information about your immune system, and how our gut health, foods we eat, and the environment we live in play a role in the efficiency of our immunity. What better time than now, to take in these golden nuggets of information 🤩🙏🏼

Starting the weekend with nothing but the positives! ✨ My mom has taught me to “always start with a positive”. I keep this quote close to me day in and out! Some days it’s harder than others, but I promise if you force yourself to start with a positive or choose to block of the negativity , it instantly changes your perspective!

☕️ Currently Sitting outside in the sunshine at AJs Fine Foods, enjoying my favorite everything bagel and a shaken espresso from Starbucks. I live for slow mornings! Enjoying every minute before I start planning my day☺️ have a lovely Saturday friends!!

Then vs NOW ✨

The picture on the left was back in December 2016, it was my very first time visiting Arizona. I was lost, looking for more in this world, and searching for a new start. This free spirit on the left has gotten me to where I am today. She introduced me to new ideas and new people that leave a lasting impact on my life. Looking back at this photo I feel an immense amount of gratitude for the decision I made to let my intuition lead the way!

The picture on the left is March of 2021, and I can proudly say I am grounded, I am stronger physically and mentally, I am healthier inside and out, I know what my body needs in order to thrive, I’ve experienced loss, and I’ve grown through the challenges life as thrown my way. This girl on the right shines with confidence and strength now! I am exactly where I need to be in the present and I love the beautiful journey that has lead me to this point.

My mission is to help others reveal their highest self and bring forth the confidence that hides within! As a wellness coach I promise to leave judgements and negativity in the trash, there’s no room for that. Let’s bring in the love and light that will lift your energy and reveal the ultimate YOU! Send me a message, I would love to collaborate and get to know each other more, we’re in this together 💕

Just finished this great documentary on Netflix called “Kiss the Ground” I highly recommend watching! It informs us how our soils have become depleted of nutrients over time and how it’s effects our nutrition, farming, and global warming! is what we need to lean on most when it comes to saving this planet we call home 🌏❤️

https://www.netflix.com/title/81321999?s=i&trkid=13747225

Kiss the Ground | Netflix Science experts and celebrity activists unpack the ways in which the earth's soil may be the key to combating climate change and preserving the planet.

Fill in the blank...

What does self care me to you? It doesn’t always have to mean putting a face mask on or taking a bubble bath. Self care means taking care of your present and future self. Whether that’s journaling, enjoying time outside, or simply cuddled up reading your favorite book. You must fulfill your own needs before being able to give your best to any other aspect of this beautiful life ✨

Self care looks different person to person. And has a different focus depending on what stage of life you are in. To give you some ideas, for me self care means:

🤸🏽‍♀️ Moving my body creating natural blood flow and naturally lowers stress hormone

🧘🏽‍♀️ Meditation to help gain control over my own thoughts

🧠 Creating daily habits that will better my internal health as well as skin, hair, and nail health

🍎🥦 Feeding my body the nutrient dense foods that it thrives off of to create energy and LIFE!

🗓 Getting organized, planning things out, meal prepping, writing out goals, to prevent any possible stresses down the line

💭 Affirmations to reset my subconscious mind pave the path to my dreams

Self- care is a non negotiable! Nurturing yourself in a holistic way- physically, emotionally, spiritually, and intellectually- is crucial for your well being. Let’s help each other out and share at least one thing YOU do to take care of yourself?? ⬇️🤔

What is a Wellness Coach?
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✨ We are here to “advocate and inspire”✨

- Support clients in making lifestyle changes to improve their health and well-being, realizing that each person’s vision of what that means is different! (Better managing stress, improving sleep, exercising regularly, managing a health condition)

- Success is impossible in all of these cases without consistent action on the part of the individual. Accountability is always available!

- Deciding and doing are two very different things. People often know what to do but not how to get it done. Health coaches help clients determine how to reach their goals.

- An approach that truly listens to and takes into account the needs and aspirations of the individual.

- Health coaches support clients in making meaningful changes, with the ultimate goal that clients become self-managers and maintain ongoing healthy lifestyle habits

Is this something you think you could benefit from in your health journey? I’m happy to help and would love to chat to see if we will be a great fit for each other! There’s is no right or wrong way, let’s focus on getting started and collaborating to making a PLAN as to how you will tackle your own health goals!

SYNTHETIC VITAMINS vs WHOLE FOOD NUTRITION

Whole Foods are complex, containing naturally-occurring nutrients and enzymes that work together to provide health benefits difficult to replicate in a synthetic vitamin or supplements.

Synthetic vitamins are made to be nutrient specific. They call them isolated vitamins which are produced in a lab and therefore your body may react differently and results vary. It’s unclear how well synthetic nutrients are absorbed and used in the body.

Our JP Whole Food capsules deliver the benefits of plant based nutrition from (low heat) dehydrated fruits, veggies, berries, and seeds that are bioavailable and absorbed in your body within minutes of consuming without potential harmful effect of consuming the synthetic variations!

These are meant to bring the gap between what you do eat and what you should eat. Helping your body create a natural craving for more whole foods in your day and day diet.
-made without GMO ingredients
-vegan
-gluten free
-NSF certified

Message me and find out how you can make the transition from your multivitamin and other isolate vitamins (as directed by your healthcare provider) to our simple and pure whole food capsules or gummies for just $2.50 a day!

Brb gotta take my dog for a walk 😎
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@ Scottsdale, Arizona

2 DAYS LEFT!

to receive 4 months of The HSE, lifetime access to our Facebook community page, AND our free Easter cook book with purchase of a 2 month supply of our delicious vegan superfood shakes!

This is a great opportunity to get started on your goals this spring at an incredibly affordable price! For $140 you get:
- 60 shake packets
- Healthy and vegan/vegetarian recipes
- Mindset material
- Guided Meditations
- Yoga classes
- Movement classes
- 6 week exercise guide
- Educational material
- Guided Affirmations
- DIY skin care
- Accountability
- Loving community of others achieving their goals

⬆️ look at all that value! ⬆️ 🤩 you really can’t bet this deal right now tbh. We’re get back to the basics! Forget the fad diets and unenjoyable intense workouts 🙄 let’s focus on nutrition, enjoyable movement, healthy mindset, and most important, self love 💕

Message me ASAP for details!! @ Phoenix, Arizona

Katelyn Bakke 💕 so excited for you to try these delicious vegan superfood protein packs and wait until you see the delicious recipes you can make with them within The HSE 😍

Thank you so much for supporting my small business Karen Ebeling and Kim Marth ❤️ I can’t wait to see the amazing benefits you receive from our vegan omega capsules! ✨ PLUS, you now have access to our exclusive online member portal filled with TONS of resources to support your health and happiness! Enjoy ☺️

EXCLUSIVE HSE EASTER SPECIAL 🐰🍫

This is an amazing way to join our program this next month, indulge in some healthy treats, and join our extraordinary community!

How it works:
✔️ You place an order for a one time shipment of our 60 day supply of complete vegan protein
✔️ Gain 16 week access to The HSE online holistic program
✔️And access to our beautiful Easter Guide filled with delicious guilt free treats 😋

This is all only $140!!! Which is a total steal 😍 $2.33 per shake

Plus lifetime access to The HSE Facebook group & 16 week access to our member portal with tons of great resources for mindset/spirituality, healthy eating, DIY skin care, movement sessions, yoga classes, and my accountability!

Usually only available for 4 month members but the Easter Special will be available until APRIL 4th 🐣 you receive the resources, community, and my accountability after paying for just 60 shakes! Lock your spot in now! This is fabulous for anyone looking to better their gut health and control those dang cravings with our superfood shakes 😁

@ Scottsdale, Arizona

There is no one perfect route to achieving wellness, everyone has their own equation ✨

Healing is a matter of setting a goal and getting there with action. The first step is to ask yourself, what truly matters to ME? Next you work towards creating and achieving each small goal that will lead you to the big picture. And I’ll let you in on a little secret, acknowledging the joy in everyday makes each step easier to achieve

Booking a discovery call with me means making that first step towards reaching where you want to be on this health journey. Together we will talk through where you are at NOW and what appropriate steps are necessary to take next towards reaching your goal. You’ll have accountability from myself and a community of other women all passionate in achieving their own goals as well! We’re all in this together, and you don’t have to make your first steps alone. If this resonates with you, let’s chat, and we can discuss what makes sense for you and your lifestyle 💕

🍏🍒🍇🍓 KIDS EAT FREE🥕🥦🥭🍋🍐
Ask me how to get free whole food nutrition for your little ones (or any significant child in your life such as a niece of nephew) for FREE! (Ages 4- undergrad college students)

Not to worry, these gummies are completely natural! The chewy texture comes from tapioca syrup! There are no synthetic fillers added, non-GMO ingredients, gluten free, no high fructose corn syrup and one of the most researched nutraceutical on the market!

Clinically proven to:
- increased immune health
- Less sick days from school
- Fewer Doctor visits
- Craving more fruits and veggies
- Changes in mood/ behavior patterns
- Better sleep
- Regular digestion
(I can show you the studies, the results are amazing!)

The special thing about these capsules and gummies is that they are produced in state of the art facilities that meets/exceeds the highest food industry standards. The fruits and veggies used are picked at the peak of freshness, dehydrated at low temperatures to preserve phytonutrients, tested over 3 times for pesticides, sprays, molds, and bacteria, and are NSF certified!

And THE BEST part, with purchase of your adult product, not only do you get free nutrition for kids you get access to our online holistic health portal called The HSE to help you stay on track with your goals and empower you to make better choices! Not many products you buy at the store come with a free service to better your life 🤯

Please reach out if you have any questions on how you can bridge the gap between what you should eat and what you do eat! 💕

We have a fabulous Master class hosted by Nina Kenner tonight with our HSE members! I’m actually really excited to attend and learn more about emotional body therapy/ psychosomatic work! This type of therapy emphasizes how our physical body is a direct reflection of our emotional state. Come join us! message me on how to get access 😁

You’re not tired, you’re just uninspired!

What fuels your soul and sets your 🔥 for obtaining your goals??

To me, creating new ways to educate individuals on their health is so fun and fulfilling. That is why I decided to start my own business as a wellness coach to share my knowledge with people in need and help keep them accountable along the way!

I’m not saying by any means that it’s always a walk in the park.... Everyone has their good and bad days. Some days I don’t feel like doing anything but in the back of my mind I know that consistency is important for success. So instead I shift the my perspective and get the task done, no matter how big or small, it still counts towards your progress!

Surrounding myself around a community of other women who enjoy the same things as I do makes the journey that much more inspiring and fun!

You can do whatever you put your mind to, the most important step is taking ACTION! Your dreams won’t grow unless you do 💕

P.s. if you made it this far 🤪 and are looking for an avenue where you can share your passions for health and wellness as well as help others along the way, let me know! We are always looking to expand our network of health professionals 🌎

HAPPY INTERNATIONAL HAPPINESS DAY

What are 3️⃣ simple things that contribute to your happiness??

I’ll go first:
🎶 rollerblading to some good music
☀️ enjoying the sunshine, preferably by any body of water
🐶 cuddling with my pup and my love 👩‍❤️‍👨

Remember, happiness is created! Today make sure to bring attention to the things that fuel your soul💕

Deaming about a smoothie bowl currently 💭 which HSE smoothie bowl should I make this weekend? The green smoothie bowl or the enlightened smoothie bowl? 🤔🥒🍓 @ Scottsdale, Arizona

Did you know? More than 90% of our serotonin is produced in your gut!!

👩🏽‍🔬 Scientists call it your enteric nervous system (ENS) The ENS is two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from esophagus to re**um 😳

🦋 Those little butterflies you feel in your stomach when you get excited or nervous about something, that’s the ENS in your gut talkin to ya!

The ENS is responsible for regulating your feelings and emotions. So remember that what you’re putting in your body ultimately determines how you feel, think, and act! Our body craves the whole foods, active lifestyle, and deep sense of community as our ancestors once followed! Just a little food for thought 😉

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection%3famp=true

Hey loves, question for ya! Would you build your house with poor quality material that ends up breaking and falling apart not long after? NO! So why would it be okay to fuel your body with any substance just to keep you “full”??

Your body is the most valuable asset you have! It’s important to save and preserve the youthfulness to prevent any REAL expense in the long run 🏥💸 and feel a heck of a lot better while you’re doing it!One simple way to focus on fueling your body properly is being conscious of what you’re putting on your plate! After all, your gut is your second brain where 90% of serotonin is made! It’s not wonder the foods that we consume effect our mood so much! 💭

If you’d like to educate yourself more on this growing topic and how it can benefit YOU let me know! I can teach you how to get access to an exclusive webinar we have within the HSE where a collaboration of different health and wellness professionals come together to explain author and IIN real food coach, Natalie Baldock’s, methodology of how to simplify healthy eating! This webinar will bring SO much value and a clear vision how simple healthy eating really can be 💕 @ Scottsdale, Arizona

“If you talk about it, it’s a dream. If you envision it, it’s possible. But if you schedule it, it’s real!” - Tony Robins

❗️REAL TALK: If you asked two months ago when am I starting my coaching business?, my answer would be when the time is right... I always came up with the BEST excuses, “after I finish ___” or “after this big event I have coming up....” or “once things slow down at work...”. I kept pushing my dream and passions further and further away!

I struggled a lot with self-doubt. Writing out a list of things I needed to develop my own business, so I can have the time freedom and income I deserve. I quickly began to realize the costs were adding up... and I didn’t have the flexibility in my current income to support that!

At the time I was thinking, this goal of mine is really too far fetch for me to launch in 2021... I should continue working corporately as a wellness consultant, and then MAYBE the time will come to venture off with my own coaching business...

My plans for the future weighed heavy on my mind ✈️💰🏠👶🏼 and I knew I had to get this going sooner than later... I continued to visualize and manifest my goals and dreams. And it was during this time that The HSE was presented to me! It was exactly what I knew I needed for my clients to have success in their health goals. The best nutrition and TONS of educational resources to help teach my clients new healthy habits that suit their lifestyle.

And look! I’m doing it now!! My dreams are finally making their way from my headspace to my reality and I couldn’t be more excited 🤩 My coaching business is currently a “side business” that has given me extra income to start saving for the future. But I can’t wait until I can start coaching full time and really start creating the life I envision! This is only the beginning! Have faith in yourself and remember, the only way to know if something will work for you is to just start doing it! Don’t worry about it being perfect, it’s a learning process baby, enjoy it and give yourself grace 😁

If this is something that you feel drawn to or resonates with you in your journey, please feel free to reach out. My door is always open 💕

HAPPY SATURDAY ✨
I just want to take this moment to share a little behind the scenes to the making of this coaching business and show some gratitude to the team behind all the magic ❤️ This community is filled with the dreamers and doers who bring motivation and accountability to accomplish each small goal! In our community we:
- Lift each other up
- Always have each other’s back
- Constantly learning and growing from each other
- Never leave anyone behind or “lost”
- Support each other through the good and bad
- Recognize each other for their hard work
- This list really can go on and on...

And having the technology to connect virtually with these amazing women has made making these dreams come so much more fun! We get together (virtually) every Monday night, check in with each other, share personal development, and hold each other accountable for the goals we are achieving.

Not only is this a recognition to our inspiring HSE coaches but a thank you to all of YOU who continue to support me and my business! Community is everything when it comes making your vision a reality and I am extremely grateful for the community and support that surrounds me day in and day out. I love you guys! 💕 @ Scottsdale, Arizona

What do you find is the hardest when trying to stick to healthy eating?

🌸 Happy International Women’s day!! 🌸Celebrating all women and every little victory! Women do not get enough credit for how much compassion, resilience, and knowledge we put into our day to day efforts!

This one is for you girl! Celebrate today and everyday because there is absolutely no one else on this planet who is YOU and does as you do. You are recognized and bring so much value to this world that you don’t even realize! Keep shining bright✨ and remember... who run the world? .......GIRLS 🤩💁🏽‍♀️