Fat Burning Workout!

I have always been a strong believer in cardiovascular activity for optimal health. It’s important to stay active and be mindful of your daily movement, especially if you have a sedentary job or don’t get to move a lot during your regular day. Time is money and I don’t think any of us enjoy laboring over a machine for 30 minutes. There are more effective ways to burn fat, challenge your heart and stay active in less than 15 minutes a 2-3x per week, with the same benefits of low intensity cardio for a longer duration! Click the image below to see my current High Intensity Interval Training (HIIT) and healthy food over the weekend! 

What is your favorite form of cardio?

Much Love,

Ashley

31 Days Ago…

I’ve had a Netflix account for the past few months and have been solely dedicated to Hulu and only watching The Food Network. Small fact – I am abnormally obsessed with eating while watching people cook…Best combo ever, no?

The point being I finally started watching season 1 of Orange is the New Black – I am hooked…! How did I not know life existed outside of  The Food Network?! I am halfway through episode 2 and just found my work night ritual. Hallelujah!Back to my regularly scheduled first, second, and third person life ramblings…!

I rode the Metra for the first time into the city! So domestic of me, I know 😉

As each day passes I am getting more and more comfortable with my independence. When you live at home you dream of making your own rules, and not dealing with the nuances of family. My friends, savor those moments, those little arguments, and missing fights about who ate the last avocado (yes, avocado). I would kill to see my mom, hug my brother, and have unconditional love surrounding me. Independence is bliss, but it’s a bittersweet transition into adulthood.

I came home from a long day after work to find a little package of love waiting in my mail box. My best friend Nikki sent me a card from back home that made my heart soar and turned on the water works! It’s the little things ~ like a hand written card just to remind you that you are loved and missed. Those kinda things make life, life. Every night I’ve been getting cozy with a bowl of extra salty Skinny Pop, Arctic Zero, 85% dark cacao, and frozen chocolate bark. Random, but it does the trick when my taste buds are indecisive every other bite. #thestruggle

Chipotle is a non-negotiable weekend staple. Kid you not- I’ve had Chipotle once every weekend since I’ve moved here. So for the last 4 weekends I given birth to a Mexican food baby and waddled around for a few hours. It’s lovely, and I don’t plan on stopping my habit anytime soon! $7 for the vegetarian bowl and I take my guac to-go and use it in another meal to stretch the value. Try it and thank me later. Deal? Deal. 

Proof that I am human and sometimes my pancakes are an epic fail. Let’s name this, “pancakes meet oatmeal mush” shall we? Waste not one ration! ha…but really. 🙂Today marks my official one month anniversary in Illinois. Seems like just yesterday I packed my future and dreams into a little U-Haul and trekked 2,000 miles across the country into the unknown. 

So far, so good, so BLESSED.

A little reminder from the streets of Chicago to you.

No questions, just share what’s been on your mind lately. 🙂 

Hungarian Baby & Farmers Markets

Friday night I made a discovery. Cleaning my apartment is abnormally satisfying. To the point where I was twerking to Beyoncé’ in the midst of scrubbing my cabinet down with Lysol. After a neighbor walked by and judged my leopard sports bra and mannish singing, I decided I should probably close the blinds and patio window for future twerkin’

I decided Saturday would be an unscheduled rest day, instead of Sunday. Not because the calendar said so, not because it was day 5 of 6 of intense workouts. Just honoring my body, resting when I wanna, and embracing balance. Plus you get to sleep in longer and roll around in bed like a beached whale. #winning

Saturday morning I put my 2 weeks of free yoga to good use after I woke up from a leisurely slumber. Hot restorative yoga to meditate and help my muscles loosen up is just what the doctor ordered.

I’ve had a farmers market flyer on my fridge for the past 2 weeks. Since my budget is extra tight this month due to larger bills from my move, I needed to make the most of my resources. Tip for budget cautious foodies: farmers markets are a veggie lovers playground for about 60% less than the grocery store.

All dis’ for $17.00, yes, dis. 

And if your wondering, that cabbage is the size of a small Hungarian baby, and the zucchini is it’s Ethiopian baby brother. Forgive me, I am feeling extra culturally diverse after my weekend in Chicago. #culturehub

Sunday I drove to the city to spend time with family and get out of the neighborhood. I took full advantage of my aunts LA Fitness membership and went to spin! Spinning is my ultimate favorite form of cross-training, as ya’ll know. Now that I don’t belong to a formal gym, going to a real gym is like winning the golden ticket.

After my 19 mile ride and getting my ass handed to me it was time for girls day in the city. I  was treated to nail day and succumbed to my old school weakness (acrylics – don’t judge).

My hanger kicked in about mid-appointment so we B-lined to Flat Top Grill. This was my first time at Flat Top and I officially broke up with Chipotle, cheated on Cafe Rio, and found my new favorite restaurant. Yep – one and done. It’s that’s damn good. I had 2 full bowls, and went back for thirds.

The concept is you choose whatever you want from produce, protein, sauce, and carbs, they grill it fresh, and bring it to your table in a buddah bowl.

I ate a weeks worth of veggies in one setting. Then went home and ate more. Rocked a veggie belly for the next 9 hours. No biggie.

 

What was the highlight of your weekend?

Who else finds cleaning therapeutic?

What is your favorite go-to healthy spot?

 

 

 

 

 

Table for One

Guy’s I was over thinking a witty introduction (typical) to celebrate that it’s Friday and guess what I just realized? Today marks my 3 week anniversary of living in the windy city! Not much of an anniversary, but I am still in awe of where I am now in comparison to 3 weeks ago, or a month ago when I was figuring all of this out. Insane.

Want to know what else is crazy? The fact that I convinced myself that INSANITY max cardio conditioning sounded better than a 5 mile run. Since I am not currently in training I listen to my body and honor it with what it wants. If I want to lift heavy, I strength train. If I want to do dynamic movements, I’ll do INSANITY or something other than running to keep my body challenged. Once I have a few months of living on my own under my belt, I’ll re-evaluate my finances I might join a legit gym again. Until then, the apartment complex is where it’s at! I adore my little kitchen table set for 2, but currently only get’s used by moi. I rotate sides to switch it up! haha 🙂 #independence The more and more I sift through my Arizona wardrobe I realize I am going to have to buy all new clothes come winter. There is no way sista is going to make it wearing skirts and flats. I heard people wear actual rubber boots and coats that go to your feet and put the heels on at the office…uhh…what?! To be continued.. You know there are truly genuine and loving people left in the world when your 80 year old neighbor brings you cherries back from her trip to Wisconsin. Filled me to the brim with happiness and warmed my heart. I hope she didn’t mind the roasted veggies in my teeth since I answered the door mid-dinner…I digress. Double chocolate chunk Quest Bar 

I decided to leave ya’ll on a sweet note. Warm your Quest bar up for 10-15 seconds and be amazed by the gooey brownie consistency that is born. Get’s me every time.

What is one thin you are looking forward to this weekend?

Who is taking a break from training? What are you doing instead?

What is your favorite work snack? I need more clean and simple snacks. My Quest stash is running low…!

Feeling humble in Humboldt

Today marks two weeks down in my new state!

I am trying to sound out a “word” to express what I am feeling this very moment. It’s a mix between sigh, woof, and aye-aye-aye. How about I just say, what a weekend! In all the best ways possible.

After work Friday evening I jumped in my car and headed into the city for a sleep over at my aunt’s house. The traffic gods knew I was heading into the city, and cursed me with 2 hours of bumper-to-bumper traffic. What does Ashley do when hang-er attacks? Chipotle. Extra picco and guac.

I ended the day on a sweet note with this night-cap//

(broiled chocolate chunk Quest bar 350 degrees for 2 minutes, and fresh raspberries for the win)

Saturday morning I couldn’t sleep in because I was too excited for the NTC Summer tour in a few hours. I decided to kill time and explore the neighborhood with a 4 mile run, and some yoga-ish stuff in the park. #totallynormal

I knew I would need extra energy for the Nike tour, so I headed back to whip up a warm bowl of oats w/ the fresh berries my aunt so generously bought for me to snack on. #broke #adulthoodsucks (Organic steel-cut oats, water, stevia, cinnamon, nutmeg, fresh blackberries, raspberries, and 2 egg whites whipped in)

I met up with Melanie and had an intense workout in the gorgeous Humboldt park. I soaked in all of my surroundings and kept smiling to myself about how awesome this life is that we live!

WE ARE THE LUCKY ONES!

Good health, employment, education, family, friends, love, illness free. I could go on forever.

Now about the actual workout~ It was like Shaun-T from INSANITY was hosting the boot camp, x2! Lot’s of burpees, air squats, push ups, crunches, etc. It was a great experience, I introduced myself to new people, got uncomfortable (in a good way), and met some amazing women.  I learned about a lot of awesome running groups that I plan on networking with in the near future 🙂

I might even join a local sports league and try something new. Basketball anyone? 😉

Photo Credit: NTC Chicago Facebook page

10 minutes into the boot camp I knew Sunday was going to be an obligatory rest day. I could feel a huge knot in the back of my left hamstring starting to tighten. I also wanted a day all to myself in my new apartment with no external demands. Lot’s of food, Hulu, cleaning, and relaxation happened. Guilt free, and loved every second of it.

I really honor my rest days now. I slept in and took a free hot yoga class to work out that hamstring. Just what the doctor ordered to relax my mind, body, and spirit.

❤

Moving out for the first time, across the country, to a new state, new job, and new life has been the most stressful thing in my life. And it has been the biggest blessing I could have ever imagined. My body had a minor freak out with long the travel, change in foods, lack of rest, and the burden of elevated stress. My weight dropped, acne came out to play, emotions escalated, and a general feeling of anxiousness. I am happy to report that I am back to normal”Ashley” after getting my sleep back in check, more physical rest, more food, and more prayer.

Name one word to describe what your feeling after this weekend.

What is one thing that has made you grow in the last month?

What do you think of rest days? How many do you take?

My 2nd Monday

Deep breath in, big exhale out, cue a smirk on my face now. Why? Because it’s Monday and we are all too stinkin’ blessed to be stressed! Granted, if you saw me about 48 hours ago you would have called me a liar. But what’s life without a few hiccups and victories?

Oh, and my first shot of espresso. Or as Drake would say, “oh you fancy huh?!” 😉 I am in love with my new apartment. I might change that statement once my first set of bills roll in on 1st, but as of now I can’t get enough of my little cozy abode. What I failed to realize is that I no longer live in a house that doesn’t mind roasting veggies with tons of smoke. I’ve set off my alarm 3 times in less than a week. I’ve got a little cooking dance I do now whenever I use the oven.

1. Turn on all the fans

2. Open the patio door

3. Grab a kitchen towel

4. Whip it around the kitchen and apartment to make sure the alarm doesn’t go off

5. Slowly digress

Roasted brussels, cauliflower, broccoli, mushrooms, onions, rosemary & garlic salmon, peppered avocado, and 2 eggs over medium

Of course my trip to the city this weekend called for an obligatory Chipotle date. Guacamole, always. I was feeling super domestic after putting together my nifty IKEA find. I use this to display my work clothes the night before #thelittlethings
Now that I am getting used to new schedules I’ve really love  having bars and fruits on hand to give me energy throughout the day.

Larabars warmed up for 20 seconds are like a warm brownie and then some. Do it and thank me later. Deal? Deal. 
Running and meditative yoga are keeping me glued together these days. Moving out on my own and to a new state is one of my greatest accomplishments. But don’t get me wrong, it’s been one of the most difficult. Don’t rush into growing up, savor the friendships you have now, tell your momma you love her every chance you see her, and don’t curse the customer service agent out when you try to negotiate bill payments 😉

I only have 3 weeks left of college while I wrap up my degree online. I can’t wait to graduate, make friends, blog, and really dive into this life that I never want to take for granted.

How is your Monday going so far?

What’s one thing that made you smile today?

Volume 2

I made it! 
Page 1, chapter 1, volume 2, the Chicago edition 😉 Last time I talked to ya’ll I let you in on a little life changing secret. I am happy to report that I am finally moved into my new place and feel like an independent women ready to conquer the world.

I traveled across the country in 4 days with momma oats as we packed my life into a truck with my little car attached. I hope I never see the Route 66 again in my life. That drive is nothing to brag about and I am not sure why there are famous songs about it… I learned a lot of things about myself on this road trip and thought I could do a casual iPhoto dump and you guys so I can catch ya up, hybrid style!

1. I can totally live off of Whole Foods, Subway (veggie delight, extra guac), and Qudoba for the rest of my life. I did it for 4 days, what’s another 70 something years?

2. Continental breakfast has its potential, when you get a little creative and think outside the box.

Organic whole grain oats, english toffee stevia, 4 hard-boiled egg whites (from hotel buffet), and a packet of nuttzo

3. Doing INSANITY in hotel rooms was by far the most comical thing I’ve ever done. My mom thought I had gone insane. But ya’ll would do it too if you had to sit in a truck for 10+ hours a day with minimal rest stops.

4. Squatting heavy and leg day is paying off…I am a lot better at squatting over things that I’d like to admit. Classy Ashley, real classy. 

5. I don’t do well running in anything below 57 degrees. Confirmed this morning when I realized I am not in Arizona anymore. I need my Chicago blends to help a sista’ out learning how to dress in this weather…!

6. Like mother like daughter. Seaweed is one of my favorite mindless snacks. Healthy, micro nutrients, and a superfood power house.

7. I am officially paying 11 bills that support my existence, and I have 100% entered the world of adulthood. Life just got real. And I am digging’ it!

Freedom. Independence. Life.

What change have you encountered lately?

Who else has stories about moving out for the first time?

 

Travel Like a Boss

Never in my life did I think I would perfect the art of traveling healthy…err not that there is such an art? But I think I’ve managed a few traveling trips that could benefit those who do like to keep it simple and clean while on the road!

I believe there is a common assumption that  travel = fast food. I used to be “said person.” What I’ve realized  is that you can eat healthy and maintain your routine in new environments.  I also think everyone should be  flexible and comfortable enough to try a few new things. It eliminates wasted energy and anxiety.

Some words of wisdom this little pumpkin shared with me a few weekends ago over breakfast. “JUST DO YOU“. Don’t care what people think or say about your food preferences and fitness choices. You know what works for you and your goals. Own it and don’t let anyone shake ya. Got it? Good.

1. Snacks for days: I always have baby carrots, rice cakes, almond butter packets, Quest bars, fresh veggies, and fruit when I travel. Most grocery stores sell pre-cut veggies that you can snag at your final destination. 2. Eat what’s familiar: My standard breakfast contains oatmeal, peanut butter, egg whites, and coffee. I can get most of those things anywhere I go. If not, I pack individual  unsweetened instant oatmeal, stevia, almond butter packets, and can snag boiled eggs at most restaurants for protein and satiety. 3. Maintain hydration (and then some): I  drink 1 gallon of water a day because I live in the flippen’ desert. Sista doesn’t do lizard skin. Regardless, I advocate for 2-4 liters of water no matter what environment you live in. Traveling to new elevation and climate can mess with your bodies alkaline levels and hormones. Keep it in check with MORE water! Last thing you want is to be constipated on the road. Just sayin’ 4. Green + volume: You can order salad almost anywhere. What counts is what you fill your salads with. Eat to aim for total body nutrition. I always order a big ass salad (literally – I request VOLUME) and load it up with colorful veggies and a lean protein. Add a healthy fat for satiety (avocado, boiled egg, raw nuts). I stay away from heavy dressings, excess cheese, or candied nuts. Use fresh picco de gallo, lime, lemon, or pure balsamic as your dressing instead. I’d rather eat my face in avocado vs. a loaded dressing with  preservatives. 5. Protein, always: Being a pescatarian makes hitting my protein goals a little more challenging on the road. Not all restaurants cater to seafood eaters, and if they do, they charge a semesters worth of tuition for a tiny piece of skrimp! I’ve been “that girl” eating tuna out of travel packets on the airplane. If you don’t like tuna or salmon I suggest packing minimally processed protein bars, boiled eggs, powdered egg whites, or travel size protein powders that you can mix into oats or water. To keep it simple – stick to the travel tuna packs.

6. Keep it movin’: I believe it’s possible to stay active anywhere you go. On my recent travels I’ve brought my laptop to do INSANITY or T-25 in the hotel. Don’t forget that you can run anywhere. Just make sure you’re in a safe neighborhood or take running buddy in new surroundings. Many hotels have fitness facility’s if you don’t want to run outside. Even bare minimum hotels have a cross training machine for a lighter workout (bike or elliptical). When it doubt, turn on Beyonce’ and twerk in your room. Hollah.

What are your travel tips?

Favorite travel snacks?

Daily Intention

It’s officially been one week since I left my heart in Park City, Utah.

After soaking up Maddie’s brilliance last weekend I have been trying to stay mindful of my daily intentions.  I’ve  been aiming to finish my workouts on a meditative note while stretching, and choosing my intention for the day. Yesterday, I wanted to make people feel good.

So I took extra time to compliment my mother, her yoga progress, and rocking that body no matter what her “age tells her!” Her smile and giggle was the best gift, and it warmed my heart. This morning I ran intervals up the mountain and watched the sun rise over the valley. I incorporated alternating lunges, deep squats, dips, and calve raises while waiting for the sun to fully wake up.

During those deep breaths I had a moment.  I felt blessed beyond measure. Why? Because I was damn lucky to be doing this. To have legs to power up a mountain. To run pain-free, fast, and effortless compared to my efforts two years ago. For this beautiful life I don’t deserve a lick of.

I think it’s easy for us to get consumed with schedules, seeking validation, and filling up every spare second that we don’t stay mindful of how blessed we truly are. We don’t think of intentions and how we can help others more than we help ourselves. At 5:00 a.m. I was roaming Gods playground while the world was still asleep. I forced myself to think of how I can make someone else feel something incredible – other than myself. This is what life is about ya’ll. Faith, love, spirit, and being present.

WE ARE THE LUCKY ONES!

What is your intention today?

When is the last time someone went out of their way to notice you? Let’s shake things up! 😉

Thinking out Loud: Blend Eve

Dudes, its already June?! 😯 To be more precise, it’s June 5th,  which means tomorrow will be the 1st day of the best weekend of my life (minus my futuristic honeymoon that will happen someday.) It also means  I get to squeeze the almond butter out of this lady tomorrow! Eh, I think “almond butter” was too much, yet quite appropriate 😉

1. Actually, not just Spoons, but Mangoes, and Katie, many other blends I can’t wait to meet! Seriously, heart palpitations every 5 minutes. 2. I wish I could tell you I’ve been super on top of things, packed, and ready to go. But nah. I get to go bizzerk after work and pack my life into a little carry on. Yes, carry on. The hell if I am paying $50 to bring a suitcase for a 3 day trip. #brokecollegekid

3. Speaking of “being on top of things”…about those blog comments building up…I am sorry guys. I’ll catch up eventually when ASU + work isn’t sucking the soul out of me. I’d rather genuinely comment back when time allows instead of just “getting it out-of-the-way.” Ya feel me?! I hope so. ❤

4. That reminds me, whats “soul sucking” is the fact that my running shoes have been officially discontinued.  This is horrible timing because I am 2 months overdue on a pair of new trainers. I don’t want to go through the whole “gate check analysis” and running store shenanigans. So if ya’ll know a shoe comparable to the Saucony Guide 6, please holler at ya girl! Yes, holl-er. 5. I am still going strong with incorporating yoga at the end of my workouts. It helps me stay grounded and mentally prepare for a  full day of work + university. I highly suggest you try a little yoga (1-2 positions) if you suffer from anxiety and over active thoughts like moi.

6. I am proud to announce that I have been switching up my nightly dessert and loving getting creative again. Last night I made a chocolate, birthday cake, and peanut butter protein shake. Got lazy, tossed it into the ice cream maker, and….Went to dessert heaven.

A little protein powder, cocoa powder, sweetener, peanut butter, topped with 85% chocolate and natural salty peanut butter. That’s happening again tonight. Yes sir.

What are you thinking out loud today?

Who else is going to blend?!

What are you looking forward to this weekend?