AshFitbm
Connecting body and mind through yoga, dynamic training, nutrition, mindset, and holistic methods.
Don't take your sleep for granted! If you are struggling with stress, weightloss (or muscle gain), performance of any capacity, concentration etc. take a glance at these simple tips and see if you can apply any to your evening routine.
While MANY factors make up our total health, sleep is a major one that often gets brushed off. Sleep is the key to our complete recovery and the function of our entire internal systems. If we do not give it the attention it deserves, we are likely to burnout, breakdown, get sick, or worse- STAY sick.
•Viewing screens (phones especially because our eyes and brain need to work harder to see that small screen) is alike to shaking up a snowglobe for your body... once it's shaken up, it's going to take time for the snowflakes to settle, it doesnt happen quickly. The blue light disrupts your circadian rythym and your brain spends a lot of energy deciphering the movement on the screen, which can trigger your sympathetic nervous system (fight or flight).
•Setting the tone by removing loud sounds, lowering lights or lighting candles, salt lamps or other calming low light can help give your body the response you want before bed, by triggering melatonin release and allowing the brain to signal the body that it's time to calm down.
•Drinking warm liquids (especially water or magnesium and sea salt) can improve blood circulation and improve delivery of oxygen and nutrients to your brain allowing your brain and body to be primed for all the repair that needs to happen during sleep.
It's true what they say "you cannot give from an empty cup." All of that love and kindness that you want to give to your kids, family, friends, mentors, significant others, pets, (insert your love here), TRULY must be given to yourself first. If you cannot love yourself, you simply cannot love others, not in the true depths of what love actually is. So next time you think/talk negatively to or about yourself, ask yourself if you'd talk that way to the one you love most. If not, it's time to start making changes.
If you're not sure how to start that journey, hit me up. I'm here to help.
I recently ventured down the path of exploring some new hobbies
🍞First Up: made my own sourdough from starter!!
(Bonus for my kids eating a bread with no extra crap inside) This was our first batch, so not too bad if I do say so myself!
Anyone else explore this? How has it worked for you? Any tips, tricks, successes or fails you'd like to share below? 👇🏼
08/02/2024
Nutrition. One of the many components that make up TOTAL HEALTH.
maybe your nutrition is on point but you're still physically, mentally, spiritually, or emotionally weak... which would mean overall you are unhealthy. Our careers, relationships with others, with ourselves, with money... all of these things attribute to our overall health and affect the well-being of our lives.
Overwhelmed? Sound like too much to think about? That's truly why I'm here.
We cannot do it all alone. And we can't be 100% at all the things, but we can bring awareness and begin to elevate the parts that have sunk.
Let's do it.
•Email me
•Check out my site
•Set up a FREE call
What do you have to lose?
#2024
07/02/2024
Posted • You don’t need to be flexible to do yoga ❌ And being flexible doesn’t make you ‘good’ at yoga ❌ It simply means you’re flexible...
Flexibility is not a requirement for yoga. Being flexible doesn’t determine your skill level. There are 8 limbs of yoga and the postures (asanas) are only one of those limbs. The real yoga is everything else. Curious? Keep an eye on my posts and I'll talk about all 8.
We rarely see yoga practiced by less flexible bodies online because it doesn’t attract attention.
Enjoy the journey, as there is no ultimate destination ✌️
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Join me Wednesdays at 10am to get a taste of the Yoga in person.
31/01/2024
Green. Such a powerful color. In Ayurvedic medicine and yoga, Green is related to the heart chakra. Interestingly enough, eating a variety of green fruits, herbs and vegetables is a very simple and incredibly effective way to take care of your heart HEALTH. They key is variety, all of these fruits and vegetables have different levels of fiber and nutrients. The more variety you can get, the more you will be exposed to a range of antioxidants, vitamins and so many natural fighters against high cholesterol, blood pressure and more.
I have a tendency to favor some of these greens, and recently remembered the importance of variety and staying in tune to what is in season is a great way to do that! In Season Now: Winter squashes, kale, swiss chard, cabbage, rosemary, brussel sprouts, broccoli, some varieties of green apples, peas, and sage just to name a few!
Do you have a favorite green? Any that you avoid? Drop a comment below 👇
Having trouble getting that variety? Maybe some Coaching will help! Book a call, link in bio.
TRY. That's the only thing required to start making change. Step One is more than zero. Instead of trying to go full send on life: Take one step at a time. Just a thought on how it relates to yoga:
Balancing poses are a huge challenge in yoga classes. But the biggest gift you can give yourself is simply TRY and take one step at a time. If you attempt the next step, and your body is not ready for it- ACCEPT that, but do the damn best you can of whatever you can, and you will arrive closer to the next progression over time. You must be fully present in the step you are able to maintain today. Breathe, create strength, length, and focus of your body, mind, and soul. Most importantly- be grateful that your body is able to do just one piece.
🕉️Come challenge yourself with me(Wednesdays at 10am), or find one of our other fabulous instructors
•Benefits of TRYING this pose?
- stretches chest, hip and shoulders, increases circulation, improves spine health, coordination, patience, strengthens standing leg and glute, detoxifying for thte circulatory system
Repost .740 Took me a minute to decide how I wanted to share this. So grateful he brought this hard truth from to light, and I feel we need to share this on the regular.
This model is what fuels the opiod, diabetes, obesity, cancer and basically the entire major crisis, along with much of the blind following of doctors and perscription drugs. The science, the doctors, the healthcare system is easily bought- buy the science, push the products. I have heard doctors and nurses themselves saddened by the fact that they went into this line of work to help make lives better, and instead they are filling a quota and pushing people through the system, if they don't -their jobs are at risk.
How do we make a difference? Ask questions, request full explanation of risks for procedures, medications etc. Ask and research if there is are ways you can care for yourself in a non-invasive way first. Get multiple opinions, be an advocate for your own health.
And for heaven's sake- do the simple things that are in your power to optimize your health: Eat whole foods, drink water, move your body, get outside, sleep well, invest in relationships, invest in yourself.
Not sure where to start? Elevate in 8 is designed for those ready to take that next step. Message me.
Need some Coaching? Contact me, or find your local CrossFit Gym or Yoga Studio
Link in bio
•Set up a FREE call
What do you have to lose?
25/01/2024
4 Ingredients. ENDLESS health benefits What exactly? 👇🏼
🌱 Rosemary: antimicrobial, anti-inflammatory, anti-oxidant, anti-apoptotic, anti-tumorigenic, antinociceptive, and neuroprotective properties. Can positively impact, mood, learning, memory, pain, anxiety, and sleep.
🍠 Sweet Potatoes: loaded with antioxidants, vitamins A, B6, C, potassium and fiber to support digestive and heart health.
🫒 Extra Virgin Olive Oil (specifically cold pressed): another one loaded in antioxidants and anti-inflammatory properties, high vitamin e, promoting skin health AND contains bioactive properties that help fight off Cancer cells.
🌊 Pink Himalayan Sea Salt: loaded with necessary minerals: calcium, magnesium, potassium, copper, and iron. These minerals can actually HELP regulate blood pressure!!! Oh and it's a great way to balance electrolytes (improving mood, energy and overall brain function).
Sweet Potatoes. Cold Pressed Olive Oil. Sea Salt. Simple. Delicious. Oh so nutritious 🤪🤤
22/01/2024
Ever feel like you're practicing something over and over but not getting any better? Have you ever asked yourself, how present am I really when I'm attempting this practice? By being present, you cannot be worrying about what's going to happen next (Future Focus), or trying NOT to make the same mistakes you've been making (Past Focus), you have to be IN IT with total acceptance of whatever it is today. Open to hearing what's happening around you, what the Coach is saying, and willing to give it all that you have- whatever that looks like. And yes, even being present takes practice! 🙌😯
Want guidance on your journey? Join me for Elevate in 8:
8 weeks: 1 habit/week, accountability, guidance, simple and effective changes to add to your day to day.
•Message me
•Email me
•Check out my site
•Set up a FREE call
What do you have to lose? Link in bio
22/01/2024
Ever feel like you're practicing something over and over but not getting any better? Have you ever asked yourself, how present am I really when I'm attempting this practice? By being present, you cannot be worrying about what's going to happen next (Future Focus), or trying NOT to make the same mistakes you've been making (Past Focus), you have to be IN IT with total acceptance of whatever it is today. Open to hearing what's happening around you, what the Coach is saying, and willing to give it all that you have- whatever that looks like. And yes, even being present takes practice! 🙌😯
Want guidance on your journey? Join me for Elevate in 8:
8 weeks: 1 habit/week, accountability, guidance, simple and effective changes to add to your day to day.
•Message me
•Email me
•Check out my site
•Set up a FREE call
What do you have to lose? Link in bio
17/01/2024
We allow ourselves to think, speak, and act according to our the way our mind or emotions are encouraging. But WE have to power to make choices on those emotions and swap them out for ones that will serve our lives way better!
These are just a few common examples.
Think about it- if I asked you to tell me about the saddest thing that ever happened to you and keep it in your mind ALL DAY- how do you think that would affect you? Your thoughts? Words? Actions? Relationships?
But, if I asked you to tell me about the most wonderful day of your life and keep it in your mind ALL DAY- how do you think THAT would affect you?
We are all capable of amazing things- your mind/emotions and choices you make around them are one of the biggest superpowers you will ever have.
Intrigued? Want more of this juicy goodness to Elevate your life?
Schedule a call, DM me, or check out the website and sign up for the next Elevate in 8- launching soon!
All City CrossFit
Elevate in 8: First OFFICIAL Launch!
Thank-You to the individuals who took part and gave feedback in the Pilot launch🙏
If you wanted to kick-start your year by increasing your overall health: energy levels, mindset, exercize, nutrition, and overall life-balance?
Then Elevate in 8 is for YOU!
If you've never ventured solo down a path towards better health, or if you've tried super-challenging gym or diet programs that work for a bit, but in reality- don't fit into your lifestyle... this could be just what you need!
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In the 8 weeks you will:
Receive one new focus every week.
Increase self-awareness around habits that impact your life.
Begin to establish manageable change of habits at your own pace.
Receive Coaching to conquer areas of challenge.
Acquire all of the tools and information in one easy to use App.
Learn how each theme impacts your overall health and how to apply the themes above and beyond the 8 weeks.
2 Weeks into 2024. How's it going?
Are you moving so fast that you don't even notice your breath? It is one of the simplest, yet most powerful tools we are gifted to use.
Whatever the day, night, week, month or year is tossing your way... pause and breathe.
Feel where your breath goes in your body, follow it with your mind, notice if its short, long, choppy, smoothe. And just remember: EVERYTHING is temporary, even this beautiful breath you are gifted.
If your 2024 needs accountability to steer you in the right direction for your goals, Elevate in 8 could be just what you need. Send me a DM or schedule a call (link in profile)
#2024
Healthful Hints coming your way!
Little things you can pay attention to, that will pay off in big ways!
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~Hint1: EAT WHOLE FOODS. Full stop...Every and any time you are able to eat whole foods- do it! When you're out and about and having something a bit more special, j***y, treatful whatever you want to call it- take small helpings, eat slowly to actually enjoy & taste the unique treat.
~Hint2: MOVE YOUR BODY. EVERY DAMN DAY! That is literally WHY we have a body! Use it, move it, and challenge yourself by moving it differently (YES- try and do things you think you suck at! The amount of times I heard someone say they won't do yoga because they're not flexible....ummm exactly why you should!) The amount of benefits you'll get from moving your body differently goes far BEYOND physical!
~Hint3: SLEEP WELL. Prepare for sleep, set yourself up for success and allow yourself the time to actually wind down and slowly drift into sleep. We expect so much of ourselves yet we do not give ourselves the rest and recovery our mind, body and soul needs to be able to heal and then function at it's best. Take it seriously.
If you are unsure of what that any of this means for you and in detail- hit me up! Next Elevate in 8 program launches soon and it may be exactly what you need!
All City CrossFit
Every day, in different ways, people blow me away with what they DECIDE that they are capable of vs. what they actually ARE. (Most times we underestimate what we can do). This wknd I witnessed the culmination of what we are capable of from someone who walked into my life as a training client 8 years ago, and has become one of my best friends.
We all have problems, battles, etc. and at times it's way easier to see only those negatives and use them to justify choices that don't serve us. It takes serious effort to seek out the lessons, opportunites & positives. It also takes effort to strive for maintaing our attenion on those positives without falling back into comfort. However, we all DESERVE to live beyond our circumstances, and we are the only ones capable of making that choice for ourselves. But we do not need to, nor are we meant to do it alone.
We must be humble enough to ask for and accept help.
Courageous enough to try and possibly fail.
And resilient enough to be willing to get up and try again.
Only then are we truly living for ourselves, and can share that powerful living with the ones we love.
**kcancer
May 2024 bring you more health, more love, happiness, more success and courage than any year prior.
~Your health is your truest wealth, take ownership and small steps to live better.
~Share love, everyone is going through something you know nothing about. Be compassionate.
~Choose joy. There are always things to cause worry, fear and doubt. Find one thing to bring you joy and keep it close to you. That energy becomes contagious and fuels your circles.
~Success in small actions. Every choice, response and interaction can either guide you towards success or steer you away. YOU navigate that ship daily, and in order to sail the waves to success, you must define what it looks like to YOU.
~Be Courageous. Stand up for your beliefs, speak your truth, hold your boundaries, and fight for what's right.
Not sure where to start on your journey? Book a free call, let's work through it together.
#2024
19/12/2023
You may not agree with me, but it’s no wonder drs are quick to put us on something. What have we done to prove that we will change otherwise?
-75% of Americans are overweight or obese per the National Institute of Health.
-Most of the diseases we are dying from in this country ARE preventable & controllable through food and exercise.
-6 in 10 Americans have preventable chronic illness! (I added this fact myself)
-Regardless of genetics, YOU can still improve your health.
-YOU have to be the one willing to take the first step!!
(Hint: the first step is not waiting for motivation)
It's simple, not easy. And there are many of us here to guide you, all you need to do is ask.
05/12/2023
Comfort Food can be nutritious!!! Venison Chili is one of my favs. High in protein and lean, I keep beans minimal because of the gastric impact they have in our house. 😷 😏
No added oils just a few strips of natural bacon for the fat, sauté our garlic and onion in there, add the meat and all the spices/herbs. Usually I throw in some spinach to wilt so the kids get some veggies too, and they don't even notice! Delicious and the fact that I can make a big pot means leftovers.
27/11/2023
Repost from
Follow for the beautiful art with inspiring quotes.
Most people wait until post holidays to take care of themselves. Then the holidays quickly become a host of obligations instead of opportunities and feelings of overwhelm instead of overjoyed.
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Let's change that this year with a few simple tricks:
🎄When invited to an event, check your schedule of the week before and after. Do you have enough down time for yourself and your family? If not- choose to say "thank you but I can't make it"
✡️ Before purchasing things because they're "on super sale" ask yourself if you (or the person buying for) really needs it AND if it aligns with your budget.
🎅🏼 When choosing holiday treats, sweets, cocktails etc- take time to truly savor the taste and the effort put into them from whoever prepared it! You can have 1 or 2, it doesn't NEED to turn into 10.
🎁 Be present with the people you choose to spend your time with. We can all learn from one another, and you never know when you may get time with some people again.
🍪 Move your body, to release endorphins when you're with others. It'll increase your bonding activity too! Take a brisk walk, play a game, stretch or do a holiday activity together like wrapping presents, cooking or baking, shopping, or volunteering.
You deserve to feel good about yourself all year round!
17/11/2023
2 days till & Loading on !! Smoothies to fit in when I can't get the food.
What's in it?
Blueberries
Pineapple
Fresh Pressed OJ
Açaí Berry
Avocado
vanilla protein
09/11/2023
Those amazing 2 peeps there are my baby brother and sister in law.
In 2 wks I'll be running the with him! Unfortunately, my SIL has had an inordinate amount of knee surgeries in the last year and can't run, so she will be cheering (and hopefully drinking for us🤪🍺) on the sidelines with
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Why am I telling you this? Because. This last year has been quite a rollercoaster for me personally, professionally, and spiritually. Everything I believed about myself and life has been tested. My brother asking me to do this race with him came at a perfect time because I wanted absolutely nothing to do with training for something of this magnitude. So I knew I had to do it. And as anyone who knows me will tell you, by nature- I'm a helper, so if I could support my bro by doing this, of course... I was in. The lessons this training has taught me along with Coaching from & the principles from Diesel Day & support from the ALL the ones I love has helped me navigate these waters and truly changed my life.
Moral of the story? Don't quit. Life gets hard and will challenge you with harder opportunities and obstacles. Take them on, trust the process and believe that you're capable of things you don't even know about yet.
"We can do anything, we want. We can do anything, it's who we are."- Going to Mars
02/11/2023
Put the ol' Chef Coat on for a creative Halloween costume this year. Representing and the great movie 🐁👩🏼🍳
I may not be in the culinary world officially for my career, but that education has served myself, my family AND my clients 1000x over combined with my nutritional education! 🙌🏼🤩
Healthy eating shouldn't taste like cardboard people! DM me for recipe ideas, coaching, and more. Or try out or a local meal prep company in your area! (I get no benefits from these guys- I just support anyone trying to make healthy eating more accessible!)
18/10/2023
RELATIONSHIPS. A fundamental part of our overall health. Emotional, psychological, physical and spiritual. Do you prioritize nourishing your relationships, or do they get "convenient attention"?
Don't get it wrong, I'm not implying we should be setting plans and phone calls every hour of every day. Quite the contrary.
QUALITY TIME. That is what I am referring to. When you call a spouse/friend/family member, do you listen fully, do you talk about important things in your lives, or do you gossip? When you spend time with those people, are you fully present? Or are you spending most of it on social media or responding to emails/texts from people who are not present?
Being present in ALL of our relationships and dedicating the bandwidth to how you want to show up as a partner/friend/family member is crucial to all of our other health goals.
Something to think about 🤔
13/10/2023
One thing October is known for is being Month.
Today, October 13th is Awareness Day. About 30% of early stage breast cancers metastasize (spread to different parts of the body, not the breast). Most organizations raise money for preventative research, and very little (about 5%) goes towards Metastatic research. If you choose to donate, please do the research & learn where the money goes. The treatments that are available can help individuals live 5 to 10 years beyond diagnosis. HARD STOP. There is no cure.
You do not need to donate to support individuals going through this.
What can you do?
•We can’t know or understand what an individual is going through- we are not them. Instead, hold space for them to express their emotions without judgement.
•Educate yourself, it’s ok to ask questions, just be gentle and patient.
•Remove expectations of them to look, behave, or feel a certain way. Treatments, pain, and side affects are different for different people.
•If you want to do something, do it, don't ask. Buy them a meal, cleaning, or laundry service. Send them a card to make them laugh.
•Listen, Love, and be the friend, partner, son/daughter, co-worker, running buddy or whatever you always have been to that person. Understand and accept that you do not understand. Appreciate the time you have together and simply be present. Life is a gift and there is no guarantee of the time any of us have.
•Finally, TAKE CARE OF YOUR OWN BODY AND HEALTH. Do not take it for granted. Listen to & connect with your body. Eat well, sleep well, do things that bring you joy, exercise, and if something feels wrong- take care of it. Seek medical opinions- yes, more than one. Don’t wait. One life, one body, one chance. 💗 🦔
**kcancer
Fall morning vibes. ✌🏼☯️🙌🏼
Hot coffee, cool breeze, crisp apple, sun rising and moon fading. Taking a few minutes before the day to breathe it in, be grateful and set my intention. How often do you pause before going about your day? Is it always pure mindless monotony?
You only live once. Take a minute. Slow down.
Stillness is just as important as movement. 🍂
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