Ashley Gill - Fitness, Nutrition, Motivation
Fitness and nutrition coach, Holistic nutrition consultant, motivator, mom, wife, runner, entrepreneur
I am a certified personal trainer (NSCA), a certified holistic nutrition consultant and wellness consultant, and have my diploma in both holistic nutrition and personal training. I hope I can help inspire you to live life, loving your life
Mexican Cauliflower βRiceβ | Skinnytaste This Mexican inspired dish of Cauliflower "Rice" uses finely chopped cauliflower, which makes a fantastic low-carb, grain-free stand in for rice. You can season it many different ways, here I sauteed sauteed it with tomatoes, onions, jalapeno and spices.
Human Flag Tutorial: 5 Steps to Achieve the Human Flag | GMB Fitness The human flag isn't just a party trick. It's chock full of benefits--if you're ready for it. Here's a guest tutorial from Al Kavadlo.
NO EQUIPMENT - SMALL SPACE WORKOUT π
No excuse to not get your workout in while on Christmas vacation!
For a full workout, try to complete 100 reps of each exercise, each side! For beginners, aim for 30-50 reps each side. Do your best, but make sure you get out of your comfort zone. That's where CHANGE happens!!
Merry Christmas, everyone!
P.S. Don't bob your head during push-ups like I do! It's a bad habit that I do even when I think I am not. π always something to work on!
Does anyone else like the cookie dough more than actual cookies?
Good thing about this recipe is that you can eat the dough - no eggs!
2 1/4 all purpose flour (organic)
1 cup coconut oil or butter
1 cup coconut sugar
1/2 cup unsweetened applesauce
1 tsp pink salt
1 tsp baking soda
1 tsp vanilla
As many chocolate chips as your heart desires β€οΈ
Bake at 350 degrees for about 10 minutes
Want to master the push-up?
Everyone has to start somewhere.
Start where your comfortable, and KEEP TRYING! You'll get there if you don't give up, I promise!
Good luck xoxo
Lesson learned... don't look at delicious recipes right before you go workout π
Kale salad topped with a tahini cilantro dressing, tomatoes, and roasted chickpeas π
https://www.google.com/amp/s/draxe.com/kiwi-nutrition/amp/?client=safari
Did you know that kiwi has more vitamin c than oranges? I β€οΈ kiwi!
10 Reasons You Should Eat This Fruit If you want to improve skin, heart and eye health, and even fight cancer, you must add this fruit to your diet.
http://thehealthyfamilyandhome.com/creamy-vegan-cilantro-and-lime-tahini-dressing/
Definitely making this π
Creamy Vegan Cilantro and Lime Tahini Dressing | The Healthy Family and Home Creamy Vegan Cilantro and Lime Tahini Dressing...a healthy Vitamix recipe made with 4 clean ingredients and it's raw, vegan, gluten-free, dairy-free and paleo
I'm sure most you have used a BOSU or have seen it and wondered what you do with it. Well, no more wondering how to use it... try this workout!
Do a descending ladder of 10-9-8-7-6-5-4-3-2-1 and if you're feeling frisky, go back up the ladder 1-10!
This just means do 10 reps of each exercise, then 9 reps, then 8 reps, etc. all the way until you get to 1 rep. Get it?!
*note* for the squats hops and the plank balance, each side counts as 1 rep.
Good luck, and please feel free to share this video and tag some lucky friends who you are going to recruit to do this workout tomorrow with you πͺπΌπ
Get ready for your b***y to burn!!!
This workout is focused on working your b***y and scorching fat π₯π₯
This style of training has been shown to elevate you metabolism for up to 24 hours after completing your workout!
Do as many reps of each exercise in 45 seconds as you can, with 15 seconds of rest in between each exercise. Work as hard as you can in those 45 seconds! Depending on your fitness level, do this all the way through 1-3 times.
Who likes jicama!? It's one of those foods that I remember hating when I was little, now I LOVE it.
How do you like to eat your jicama?
FREE 5 day water challenge starting Monday, December 19th!
Anyone and everyone is welcome!
Water is SO important for our bodies... we all know that, yet how many of us are still not drinking enough water?
Comment below if you're in on the challenge and want more info ππ»β€οΈ
How to run in Oklahoma when it's cold and windy:
Anyone else have a weakness for French fries!?
Baked sweet potato fries, steamed spinach, and salsa black beans is what's for dinner over here ππ½
I look at these pictures, and I love them both. I know in both photos I loved myself and know I was healthy through eating nutritious food and exercising. Admittedly I was uncomfortable with my post baby body, but at he same time I can look at it with fondness because I know that my body made 3 beautiful little boys... isn't it amazing what our bodies are capable of?
I see far too often that people want to look a certain way, and the things that do to get their only take them further from their goal... I have grown a lot in he last ten years, and one thing I can tell you is that you WILL get results if you focus on your health and not only physical results. Don't me wrong, I love seeing physical results just as much as anyone, but don't let that be the primary focus! Use food and exercise as gifts to your body, not as a form of punishment and regret, and your body will give you back gifts in the form of energy, feeling good, strength, speed, agility, aesthetics... the list goes on!
Do not let the love you have for your body thrive or die because of how you look! Start with true love for your body, and the rest will fall into place.
I'm sharing this with you because I know that someone out there is struggling with showing themselves love, and in an endless cycle of not getting the results they want. I wanted you to know that results are possible, but it starts with loving yourself first. Anyone can lose weight, but how often do they keep it off, and do they remain healthy in the process?
I am hosting a fitness challenge in January, and if you want to finally get healthy and get some results, that stick, message me for more info β€οΈ
I'm baaaaaack!
Here is a LOW IMPACT FULL BODY workout you can do in a SMALL SPACE like a hotel, dorm room, or maybe even your in laws guest room while visiting them for the holidays π no excuses!
Try doing 20 reps of each exercise and repeat that 1-5 times depending on your fitness level.
Let me know how it goes, and please like, share, and comment if you are going to try this workout!
YOU GUYS! 10 weeks difference in these photos. I've done all but maybe 5 workouts from HOME. I still drink my vino, I still have some chips and salsa from time to time (my favorite snack ever I think), but I am dedicated to reach my goals and feeling GOOD. Crappy food doesn't make me feel good. Not working out doesn't make me feel good. Not fitting into my clothes does not make me feel good. What makes me feel good is eating healthy, working out, and exceeding my fitness goals!!
Everyday, seriously, EVERY DAY since Valor has been 2 days old I drink my superfood shake. NO, it is not a magic shake. You still need to put in the work, but it makes me feel good. By drinking my superfoods daily, I know I am getting all the extra nutrients my body needs to keep up with my daily activities, and keeping my little Val Pal healthy!
If you want to add an extra dose of feeling GOOD to your day, message me! We all deserve to feel good, so let's do it together. We start Superfood September on the 1st!
*to be clear, this is NOT a workout challenge. This is 30 days of adding superfoods daily. If you like to do Crossfit, run, etc. this is something you can join and continue to do those things! We will be replacing one meal or snack with a superfood shake that contains your daily vitamin needs from whole food sources, as well as many superfoods!
Kid approved healthy Mac & "Cheese" aka "Ninja Mac"
Sauce:
1 large sweet potato
1 zucchini
Steamed or sautΓ© until soft.
Puree sweet potato and zucchini with some almond milk with the following:
1 tsp.turmeric
1 tsp. Paprika
1 Tbs Dijon mustard
1/4 cup nutritional yeast
Pink Himalayan salt to taste!
I used a box of quinoa pasta shells for Mac part π
Easiest pancakes ever... And they're healthy!
Get out your blender, cause that's all you'll need!
Blend together the following ingredients:
-3 cups old fashioned oats
-1 banana or 1/2 cup apple sauce
-approximately 1 cup milk (I used unsweetened cashew milk)
Blend until smooth, cook like a regular pancake.
Both of my older boys both love these pancakes. I try to make extra to freeze, but they go fast! When frozen, I just pop them in the toaster to heat them up.
Hot afternoons call for a movie and popcorn!
My all time favorite "cheesy" popcorn... And it's good for you!!
Ingredients
ππΌAir popped organic popcorn
ππΌcoconut oil
ππΌnutritional yeast
ππΌpink Himalayan salt
Step 1: Pop the popcorn
Step 2: melt the coconut oil
Step 3: combine the coconut oil, salt, and nutritional yeast
Step4: Mix altogether and voila!
"Cheesy" popcorn you can feel good about.
1 Dumbbell Garage Workout
Taking this one day at a time now π a little over 3 weeks left until this baby is due, and I know that keeping up with my workouts as much as I can will only help with labor and recovery.
Did you workout throughout your pregnancy? What did you do?
Obviously workouts like this aren't for everyone, especially those that are pregnant. Stick with what you were doing before you got pregnant, and consult your doctor. We're all different and start our pregnancies with different fitness levels, so what works for me may not work for you. Remember to always listen to your body β€οΈ
ππΌsingle arm deadlift high pulls (10 per side)
ππΌ20 dumbbell front squats
ππΌ20 dumbbell Russian kettle bell swings (with a dumbbell π)
ππΌ20 squats jumps
Repeat 3-5 times depending on your fitness level!
Let me know how it goes!
A snippet from my workout today. This is my all time favorite home workout program. I obviously have to modify a good bit now that I am 36 weeks pregnant, but nothing is going to stand between me and Shaun T!!
This is an intense workout program that is only 30 minutes. Perfect for anyone who wants to burn fat, increase their power and speed, doesn't have a ton of equipment (none needed!!) or doesn't have a ton time every day to get their workout in. This bad boy is on sale next month, so message me if you want more info on how to get it β€οΈ
Find your "soulmate" workout and do it for the LOVE of it!
What is a "soulmate" workout? That workout that you look forward to doing. The one that puts you in the best of moods, and keeps you sane. When you find it, you will know β€οΈ
Today's workout is done! Better late than never.
I've been getting asked a lot recently how I am still working out this pregnant. Honestly, I don't have an answer! I just do it! We all have days that we just don't WANT to workout. You can't give it too much thought. You have to decide it's a part of your life, and just do it! Pregnant or not, I know I feel WORLDS better after a workout. On days I am struggling to get going, I always remind myself how good I will feel after I am done.
My dad has always been the type to
wake up bright and early and get a workout in before work. When I first started running in my early teens, I asked him how he does it every day. At that point I couldn't imagine having to workout for the rest of my life; it terrified me! He told me that eventually it just becomes part of your daily routine, and it will become hard NOT to do it. Boy was he right!!
If you're having a hard time sticking with your workouts, I encourage you to schedule it into your day and make it nonnegotiable. Eventually, I promise you, you'll crave it and will want to do it. Your kids will be okay for a little while while mommy and daddy get in their workout! If anything, it is a good example for them, and they'll thank you for taking care of yourself when they have you around when they are all grown up.
If you need a place to start, message me. I'd love to help you!
You have to choose your hard!
Another throwback! Some moves from one of my favorite workouts πͺπΌ