How to drink without ruining your DIET!

First things clients ask when going on their new weight loss program... "So...am I allowed to drink on this program?". While I usually advise against it when trying to lose weight, I realize that socializing and enjoying life are a priority as well (or at least I would hope so). So here are the ways you can drink and still stick with your diet or at least not worry about packing on the extra pounds!

Drink and Lose Weight

Chocolate Hazelnut Pumpkin Protein Balls! (Under 75 calories per serving)

This recipe is incredibly easy to make, packed full of complex carbs/lean proteins/fall flavor, and takes under 10 minutes to create!

You can use these delicious snacks for a pre or post workout treat, as a party dish, or as a dessert and no one will even know that they're healthy for you because they taste that amazing!

Here's how you make the Chocolate Hazelnut Pumpkin Protein Balls!

Chocolate Hazelnut Pumpkin Protein Balls

3 spices that help with weight loss!

3 Spices that help you lose weight! If you are going to be eating clean and working out you might as well throw in some of these spices not just to add flavor to your meals, but to help with your weight loss and fitness efforts! These 3 spices have been shown time and time again to help aid in weight loss and they taste pretty amazing too!

FIND OUT WHAT THOSE 3 ARE HERE!

Fat Burning Spices

High Protein Chocolate Pumpkin Oatmeal!

I love Fall time and I love healthy recipes so pretty much all the way through fall the majority of my posts will be healthy fall flavors!!! Here's what was for breakfast this morning! If you are obsessed with Fall like me then go ahead and join my mailing list and I will keep these recipes coming right to ya!

 

THIS RECIPE is incredibly delicious, high protein, full of antioxidants, healthy carbs and some FALL FLAVORS! :) Check it out :)

Chocolate Pumpkin Oatmeal

 

No Gym Workouts!

Alright guys, this one actually will be short and sweet because I am back at the airport this morning flying out to New York City. I have gotten a few emails from people who are currently travel or have moved to an area where the nearest gym is 45 minutes away wanting to know how to get an effective fat burning workout done without having any gym equipment. Great questions and I totally understand because I experience the same dilemma when I sometimes travel to hotels that do not have gyms or all they have are a few pieces of cardio equipment.

While I am in NYC for the next few days, I will be doing these kinds of workouts the whole time not just because I don't feel like finding a gym but also I'll be a little strapped for time so I don't to just get the workout done as fast as possible while still reaping the benefits!

So here is a No Gym Body Weight Workout you can do anywhere!

P.s. are we friends on FaceBook yet?

Why you still aren't getting any results!

I recently did a post on FaceBook about my workout buddy and how she makes the world of difference with my fitness and with my every day life. We do not workout together every day and we actually don’t see each other every day, but having someone to hold you accountable with your goals in business, fitness, relationships, whatever it may is incredibly important and can be the exact reason why you aren’t getting anywhere with your goals. We all have our ego and we all want to “do it on our own” showing how strong and independent we are, which is awesome because ultimately you only have yourself to hold responsible if you do not have the life you want, but at the same time we all also experience ups and downs where it is important for those who know us can help pick us up and remind us that we can do this and anything is possible! I work out on my own 3-4 days a week and workout with a partner 2-3 days a week and I enjoy both times because sometimes I don’t even realize that I am being lazy in my own workouts or in my business until my workout partner or business coach shows up and give me the “What are you doing!? Come on, quit wasting time lets get this done! You can do more!”.


So here’s a few tips to help you tell if you have gotten a little comfortable in your workouts

4 Minute Fat Loss!

While I was in Vegas this past week, I had the pleasure of meeting fitness experts from all over the world (literally). Some were from Norway, the UK, and some were here in the states. I was amazed at how much knowledge and expertise there was in one room and have never learned so much about fitness in my life…and I’m a trainer!

One of the guys I met is named Mike Whitefield…you may have heard of him in another one of my emails or seen him on the internet, but basically he used to be 105lbs heavier then he is now and got tired of feeling tired pretty much! Through his research and experimenting with his own physique he found a way that he dropped the 105lbs and kept it off without using cardio equipment at all! So I was informed that what he does is just Finishes his workouts with 4 minutes of cardio. What?! 4 minutes?! Yea, I wasn’t buying it either because on my low days I do AT LEAST 20 minutes!

After trying out these workout finishers though...I fully believe it!

Workout Finishers

How to eat carbs and still have a flat belly!

I LOVE CARBS! We all love carbs and I have never had to give up carbs to get abs or to flatten my stomach so if anyone tells you that you do they are trying to get you on some yo-yo diet or unhealthy eating plan to give you fast results that won't last the second you start putting carbs back in your diet.

There are a lot of different ways to enjoy healthy carbs and still have a flat stomach including pasta! Here are a few tips to help you understand how to enjoy the foods you love while still having a flat stomach!

Eat carbs with a flat belly!

Maybe YOU are the problem...

“There are no limits. There are only plateaus,
and you must not stay there, you must go beyond them.”-Bruce Lee

Me and Craig

I am finishing up my stay here at the Aria in Las Vegas this morning typing away and reviewing everything from yesterday’s Mastermind meeting and I had a some time before checking out so I figured I’d come down here to Starbucks to do some writing, emails aka work (it’s 6am) and low and behold I run into the infamous Mike Whitefield from Workout Finishers who is also sitting here at Starbucks doing the exact same thing! It kind of made me laugh because not too often do you find other people who fly out to Vegas to wake up early to do business, but in this industry you do…and it’s so much fun! I spent yesterday meeting tons of people, learning so many different stories, and then learning from the best of the best Craig Ballantyne and Bedros Keuillian about the fitness industry. (If you don’t know who they are just google any of those names and you’ll get hundreds of hits). One of the main things that every single one of these guys emphasizes is that your business, your idea, your focus needs to be how you can help other people…what can you help them with that they are missing right now? Regardless of your industry, whether it’s fitness, real estate, makeup, interior design, computers, it doesn’t matter….I completely understood all of this from a fitness aspect. I want to help people get the look and body they want so they can feel better about themselves, boost their confidence that will translate into other areas of their life, help them overcome their biggest eating and workout obstacles, and help them achieve their goals in every aspect of life. However, it wasn’t until after leaving the meetings last night that something clicked that it’s not just about that. I think we all genuinely want to help people and make a difference, but sometimes we always think that it is putting ourselves in a service environment….

Maybe You are the problem and YOU NEED TO HELP YOURSELF.....

How to travel, eat clean and still workout!!

I am writing this to you from Las Vegas as I am meeting with some awesome fitness people in a couple hours and I was trying to think of what one of the main struggles people experience in regards to health and fitness and for me…well it’s figuring out how to eat healthy and get in workouts while I’m traveling without my home gym! I spent all day yesterday in airports (literally for about 9 hours between layovers and flying time) and I haven’t been in my gym at Powerhouse downtown since last Friday for any workout sessions! Holy moly that’s not ok because I am a firm believer in exercising a good 5-6 days a week. So what do you do when you can’t go to your gym and you are pretty much limited to quick food and restaurants you aren’t familiar with? Here are some tips that I have figured out on my own and that I am incorporating as I travel here in Vegas!

Here are all the eating and workout tips for traveling!
P.s. if you enjoy this post then join my mailing list so I can keep em' coming straight to ya!!

Serious Shoulder Workout to Burn Fat and Build Strength!

I recently switched up m y lifting routine and am now going with heavier weights, lower reps with more sets. I usually superset a lot of my lifting and stick with a high rep range, but for the next few weeks I’ll be following this format with most of my lifting days. All of the exercises in this video were performed in a 5×5 format meaning I chose a weight that I could perform 5 reps of for 5 sets with 1:00 rest in between sets. When choosing your weight, as always the last 2 reps should be a struggle for you to push out to make sure you are challenging your muscles. The ONLY exercise I did not do the 5×5 format is with the Push Press at the end. I did 6 sets of 3 reps with about 45 seconds rest in between (rest time will vary with each person, you want to rest long enough that you can perform the next set with proper form while still challenging yourself). I demonstrated each exercise and my workout in this video so you guys can try it out on your own! *If you are lifting heavier then normal make sure you have a spot so you do not injure yourself!!

Here is the Workout Video and Description!

When S*** ....hits the fan....!!!!

So I am writing this to you from the airport terminal in Tampa waiting to board a flight to vegas to meet with some of the top fitness entrepreneurs in the industry! Sounds awesome right? I am incredibly excited and seriously can’t wait for all the amazing opportunities and relationships to be built from this….however, yesterday I wasn’t even sure if I was going to have anything to take to Vegas to even present or learn from these awesome people and wasn’t sure if I as going to mentally be able to deal with it!
Here’s a brief synopsis of my day yesterday and a little story of how important a strong support team is….:
I woke up nice and early with a large to-do list in my mind while driving to my morning clients…on the way there I get a few texts from orbitz reminding me I need to check in for my trip, a text from my video guy about our meeting to finalize some stuff for YouTube, my gas light comes on, I’m running slightly behind, anddddddd my computer completely crashed! Not like oh it’s running slow…but oh look at that I can’t click anything, type anything, do anything, but turn it on and off and I am leaving tomorrow to present my products and basically learn everything there is about an ONLINE business. One problem I needed to be able to be ONLINE.

Keep reading HERE

Cookies, Bars and Weight Loss!

I posted this on my website yesterday and forgot to share with all of you on here...but here it is: (see if you were on my mailing list you would have gotten this already...if you aren't on there then go ahead and join in case I forget to post in here again)

So last night was girl’s night for me with some of my amazing friends and I won’t even pretend like I did not totally cheat on my nutrition. I can’t help it at girl’s night…I mean what else is that night for then to have an awesome time sharing laughs, great food and delicious wine with good friends!?   At the same time, it’s critically important for my own training that I immediately get back on track (as I’m sure you probably feel the same after your cheat day)with your nutrition plan today, otherwise one little cheat day or cheat weekend can easily spiral into WEEKS of dietary deviance!

How I jump back on track after my cheat meal or cheat weekend....

JUST DO IT ALREADY!!!

Put on your big girl/boy undies and JUST DO IT!

The other day I posted something that said “I am the average of the people I spend the most time with. Others around myself determine how I think, how I act, and ultimately how successful I will be.”  I am sure we have all heard this before that you become like those you surround yourself with, but none of us want to truly believe that right? Your best friend from childhood or college who is still in the exact same spot in their life that they were 5 years ago can’t possibly have anything to do with why you have been stagnant in moving forward in your life and your career, right? Your friend (s) who always insist on going out Friday and Saturday night having a few too many drinks eating a few too many calories that you “accidentally” indulged in can’t have anything to do with why you aren’t reaching your health and fitness goals because they are your friends and you make your own choices and you aren’t influenced by those around you, right?

You can keep reading at Ashley Drummonds Here.....

Q & A Wednesday! Belly Fat, Cardio, Supplements....and Divorce??

http://ashleydrummonds.com/q-a-wednesday-cardio-supplements-belly-fat-divorce/

 Q & A

HERE IT IS!

Are you really a leader? Or maybe you just think you are....

Are you really a leader or do you just think you are?

I grew up playing sports and always involved in group or team activities. Somewhere along the lines I remember the idea being thrown out there in games, in school, with friends about how “you need to be a leader”….and quite honestly I knew the definition of a leader, but I never really understood what in the world that had to do with life or how to supposedly be a leader. Throughout sports I actually had very little confidence in games and practices…my coaches knew that if I made an error or messed up in a competition they didn’t need to say anything because I was telling myself how disappointed I was much worse then they ever could (we all are our own worst critics). Pep talks before/after games and even all through business school in college I heard it over and over about being a leader and being different and I listened of course, but never actually thought about what any of it means or maybe I just didn’t care because I was more interested in a game or just getting out of school.

I’m sure at some point in your life you have been told you are a leader or heard that phrase “some of you need to step up and be the leader on the team” (even if you didn’t play sports I’m sure you have heard it in school or work at some point), but did you really get what that meant? To me, I just assumed a leader was someone who delegated tasks and in a way just made sure everyone was doing their job and if they weren’t then you let them know, right? Make sure everyone is in the right place at the right time, duties are taken care of, phone calls are made, sales are made, game plans are clearly explained, everyone was paid on time, vacation schedule is set, the work schedule is perfect, and finances are in order….that’s a leader right? Take charge and tell everyone how to do it then make sure it gets done!

Keep reading HERE

Post Labor Day Fat LOSS Workout! P.S. No equipment necessary!

I was at the gym yesterday (labor day) and was surprised to see it slammed pack full of people when usually at the time I go there’s hardly anyone in there. I figured everyone was off at the beach, pool or barbecue’s for labor day and then it hit me that it was still morning and that’s probably exactly where they were going after which is why they were busting their butt in the gym before to make sure they could eat all the food, desserts and drink all the alcohol they wanted to guilt free! (No shame in doing that, we have all been there…created a calorie deficit before completely consuming the entire menu at a restaurant or party) However, now it’s Tuesday and the parties are all over…all you are thinking about is all the crap you at this weekend and that you aren’t going to eat for the next few days because you feel so bloated and gross right!? Well while you can’t erase everything from this weekend you can do a few things to help get your body back to normal FASTER…by sweating out all that extra salt, toxins, and alcohol with an intense workout.
HERE IS THE WORKOUT!

Eat what you want without worrying!?? How!??

In  a previous article we talked about your body’s #1 fat-burning hormone, leptin, and how it more or less controls every other fat loss hormone in your body and your ability to lose weight as a whole.
Today, we’re going to teach you how you can use today’s Labor Day holiday appetizers, snacks, BBQ, AND dessert to actually help you BOOST your leptin levels and and fat-burning next week.  Ready?

Find out HERE 

6 Non-Ab Exercises for 6 Pack Abs!

You have probably heard that abs are made in the kitchen, not in the gym. Right? Have you also heard that crunches, ab machines, and sit-ups are NOT the best exercises to do if you are trying to get a tight, flat, stomach?! I see people every day spending 20-30 minutes on stretch mats and ab machines doing countless sit-ups, crunches and all kinds of new crazy ab exercises thinking it will results in that awesome sleek stomach and so bad I want to walk over, shake them and say “What are you doing!!? Quit wasting your time!”....

6 Best Non-Ab Exercises for ABS HERE

Fun Fit FRIDAY!!!

It’s the end of the week and you are just ready for the weekend, BUT you still gotta get through today. There’s Friday night shenanigans, happy hours, whatever you do to celebrate the end of your work week try adding some fun into your Friday workout too! Besides, working out is supposed to be FUN not another chore or thing to add to your to-do list! Here are some ways you can incorporate a little more fun into your workout today:
Read the lists HERE 

http://ashleydrummonds.com/fun-fit-friday/

Your weight issue is in your head!

I did my daily inspirational/motivational reading this morning from an author named Mike Dooley and I loved what he wrote in a few paragraphs that I couldn’t help, but share this with you guys because it is everything I try to promote in health and fitness! I tend to dabble in different areas between nutrition, workouts, business and life and try to encourage balance and doing what is best for YOU in everything and loving yourself unconditionally through whatever journey you are on because you will hit challenges and some major and minor bumps along the way. I hear on a daily basis all kinds of wants and desires from clients and friends of everything they would change with their body, their significant other, their finances, their friends, and their life essentially.  Do any of these ring a bell with you?

• I have tried every diet out there, just looking at a pizza makes me gain 5lbs!
• Well my parents are big and since I was a kid I have been over weight it’s just in my genetics and no matter what I try it doesn’t work
• My body just hates me when I try to start a new health program and I end up getting sick and I’m cranky all the time
• I have a slow metabolism so it’s hard for me to lose weight
• I don’t eat much throughout the day because I am just not hungry so I skip breakfast and just eat more for lunch/dinner
• I don’t have time to workout
• I don’t know what I’m doing so I just don’t go to the gym or try a new workout program
• My husband/wife keeps such bad food in the house so how am I supposed to lose weight when they won’t listen and get rid of all the ice cream, pop tarts, cake, and cookies!?
• I’m sorry, but I just am not giving up alcohol. I NEED my wine and happy hour on weekends you have no idea what my week is like so if that’s what it takes to lose weight then forget it!
• I am just big boned-I can’t help it so I’ll always be big! 
•  
• IF SO KEEP READING HERE ON WHAT TO DO

What to do with Cravings? Strength training? Results? Life? Q & A Wednesday!

Q & A Wednesday! Eating, Lifting, and Life!

I got lots of questions last week which always makes me excited so this week here’s what we will talk about:
How long does it take to start seeing results from my new health and fitness regimen?
What do I do with my sweet tooth cravings?!
How can I start seeing results with my strength training routine when I have been lifting weights for a while now?
What do you do when you have been stabbed in the back and life throws you a curve ball?
Well I am sooooo glad you asked because these are all things every person experiences so let’s talk about them!….

Watch the VIDEO HERE! 

It's ok Ife Life still doesn't make sense!!

I remember being 12 years old thinking that all of life happened the moment you turned 16 and you got to go to the dmv to get your license and now had the freedom to drive yourself and your friends all over town. Life would be perfect and you were officially an adult at 16. Then I remember being 16 thinking that I really had no idea what I was going to do after high school, BUT I knew that once I graduated high school (if I could just make it through those harddddd years of school) then all of life would make sense as soon as I got into college and everything would so much easier. Then I about had an anxiety attack on my first day of college because I have never seen so many students in one place, so many different rooms, different buildings for each room, not knowing anyone, not understanding what the heck a scantron was and how to use it but that’s what I would be tested on, or trying to remember where I parked my car! So then I thought, I can’t wait to be 21 I’ll can go order a drink somewhere, college will almost be done and I can just start working and living the easy life!! Well we all know how that goes finding your first job out of college…it’s almost a repeat of your first day of college (assuming it’s easy you even find a job because you have no experience). So then it continues, Ok I have this figured out it’s 25 when everyone gets all their crap figured out and life is simple and there’s no more huge milestones and I’ll have it all figured out. Right?

Keep reading HERE 

Non-Cardio FAT BURNING WORKOUT!

The Non-Cardio Fat Burn Workout!

I’ll be honest, I am not a cardio fan. I get bored and would rather be challenged then to do steady state cardio for 45 minutes. PLUS doing HIIT after an intense lifting session continues to burn fat for hours after your workout is done where steady start cardio only burns calories while you are actually doing the cardio. Only time I do steady state cardio is if I need to lean down a little bit and need extra calorie expenditure (there’s only so many HIIT sessions you can do in a day!)
So after an incredibly awesome arm and shoulder workout the other day down at Power House Gym downtown, the last thing I wanted to do was sit on the treadmill for almost an hour so Amy and I decided to head into the Gauntlet (my favorite thing ever) and do some HIIT instead. This workout was created literally on the spot trying to think of something super intense, total body and hard as crap!

Check out the workout HERE! 

DO you ever have a fear of looking stupid!??

You really want to try out a new workout program, a new meal plan, a new gym, a new city or even a new business but you are so worried about looking like an idiot or messing up right? What will your friends think and your family think or better yet that incredibly good looking guy/girl in the gym if you totally drop the weights or screw up? Fear is an interesting thing and it's amazing how much of life we fear....
Keep reading HERE

The Fat Burning Hormone....not testosterone!

Ever seen that commercial with the husband and wife both trying to lose weight and they both quit drinking soda so the husband drops 10lbs and the wife only loses 1? Or have you ever wondered why some people just naturally seem to be able to build lean muscle mass while others are sucking down every protein shake, egg white, and pre-workout booster just trying to put on a pound of muscle then they end up putting on fat!? Well not only are we all made up differently, BUT some people's fat hormones are out of balance.....

Continue reading and finding out about your fat burning hormone HERE!

Q & A Wednesday! Switch up YOUR PUSHUPS!

WOOO HOO I love Q & A Wednesday because I get to hear from you guys and answer your questions! Soooo this past week I got asked for ways to modify the plain ole’ pushup because one of my subscribers is getting bored in their workout with just regular pushups. No Problemo!!! There are so many different ways to modify a pushup to make it more challenging and in this particular video I show you a few that you can do AT HOME!

Watch the Video HERE!

The BEST Arm Circuit!

I get email after email from men and women asking how can I burn out my arms and get them tighter or how can I push past a plateau of not getting sore anymore. Girls always want more definition in their arms while guys always want more size in their arms. So I created an intense arm workout that both GUYS AND LADIES can do that will give you both what you want just adjust the weight according to your fitness level and I guarantee you your arms will be feeling amazing!

For the full workout description head HERE! 

The Truth About OWNING A BUSINESS NO ONE TELLS YOU!

The benefits of owning your own business and being an entrepreneur are endless. I mean who wouldn’t want to set your own hours, be your own boss, take time off when needed, choose how much or how little work you wanted, set your income, create your own benefits, and virtually work from anywhere? No one telling you what to do or telling you how long you get to eat lunch. If you are having a crappy day or feeling sick you don’t have to explain that to anyone or answer to anyone telling them you can’t make it in. AND if you decide you want to take a vacation every month you can do it without worrying about running out of vacation time or someone else taking up the days you want off. Sounds amazing right!? Who wouldn’t want that kind of life!.....

Finish reading with me HERE.......

300 Workout Outdoors!

Check out the workout to try for yourself HERE.....intense fat burning strength circuit with NO GYM!

#TBT Workout!

With all the new fitness fads, new equipment, new trainers and new weight loss fixes coming out and feels like we are constantly onto something new and better with how to get to where we want faster. Well any time you get caught up in thinking a new piece of equipment or a new pill is going to get you there faster then cold hard clean eating and workouts...think again! While fads come and go...the body doesn't change! So today....it's time to go old school for Throw Back Thursday! And by old school I simply mean down to the basics with lifting. No crazy apparatus needed, no special equipment, just the basics of lifting that you get results. So for today, here is a Simple #TBT Shoulder Lifting Work Out! Check it out HERE

P.s. if you like the workout, then join my mailing list so we can stay connected! Happy Thursday!

Q & A Wednesday! What to do when you hit plateaus?!

This week I have received multiple questions about what to do with plateau's in fitness, weight loss, business and life...so head on over to HERE to find out the answers! Enjoy and Happy Q & A Wednesday! Send me your questions so I can answer yours on the next Q & A Video! :)

Q&A Wednesday Video

Post Workout Circuit- Push Yourself

What do you do when you need an extra push and you just don't feel like working out! You do it anyways and  WATCH THIS VIDEO!! Try out the circuit AT THE END of your workout for extra fat loss!

Fat Loss Body Weight Circuit.....OUTDOORS

No equipment, no gym, just your body weight and the wonderful outdoors to really work up a sweat and start burning some fat with this total body FAT LOSS Circuit. Head on over to  http://ashleydrummonds.com/body-weight-fat-loss-circuit/ to check out the video and to join the mailing list for all the new videos, workouts and updates!

If you enjoy this workout and video share with a friend! :) Happy Friday!

ABS AT HOME VIDEO!

SO last time I gave you guys some moves to tighten your core and flatten your belly, but what if you don't have a gym OR you don't like doing abs at the gym. Well, I thought of that too so I created this video for you to show you an awesome ab workout to do at home!
Head On Over to ASHLEY DRUMMONDS and check it out! Let me know how ya did and if you enjoy the video then subscribe to my channel and sign up for my email list so we can stay connected!

Ashleydrummonds.com

Q & A Wednesday!!

It's that time it's Q & A Wednesday Video yayyy!!! Head on over to www.ashleydrummonds.com and get the answers to this week's health and fitness questions!! I will be posting regularly on my new site so sign up for the email list (on the right hand side) and I will send this to you regularly! :) Happy Hump Day!

Ab Circuit Video!

I recently got a request for a good core workout that hits each area of the abs so I created this very short video to give you 4 exercises to perform back to back to hit the upper abs, obliques and that lower ab pooch that is so hard to target! 

While I'm at it, I have some awesome news so business is growing and expanding and I am having a whole new site made that will have all the videos, blogs, workouts, nutrition, business coaching, recipes, etc!!! I am in the process of having all of the content and everything transferred over, but I want to continue to connect with you! So head on over to my new site and add your name to the newsletter so you can keep getting these new videos and blog posts from me! I'll just send them to you as soon as they come out :) I will not be posting on this blog any longer so if you like what I've been throwin out there then sign up at ashleydrummonds.com and I will keep em' coming! :)

 Here is your ab circuit and my new site! >>>AB CIRCUIT VIDEO 

Question and Answer Video Time!!!

Watch Video for Q & A Wednesday Here!

Videos are so much more fun because I feel like I actually get to talk to each of you personally and now we are friends! I wish I could snap chat you too with Q & A's, BUTTTTT youtube and facebook haven't set that up just yet. 

If you don't feel like watching the view then I'm incredibly hurt and offended (not really), BUT here is a brief overview of the questions and topics :)


Q: Why is Soy Protein Bad? 
A (For Answer or Ashley :) ) : Soy Protein is not necessarily bad, but has gotten a bad rep lately because they have found through research that soy has an effect on female hormones and their estrogen levels. Some women even noticed a change in their menstruation when they started using soy. If it freaks you out the fact of soy messing with your hormones well guess what else will mess with your hormones....men...life...kids...pets...carbs...ok kidding, but seriously if it does bother then you don't use it. Stick with what feels right for you. I prefer the taste and texture of Whey or Casein, plus my body seems to get better results. 

Q: How to recover from a day/night/weekend of binge eating?
A: FIRST- DO NOT BEAT YOURSELF UP! No you did not just gain 5lbs, no your entire workout and diet isn't ruined, no you do not have to starve yourself, and yes you are still awesome and incredible and amazing. Just get back on your routine today. You enjoyed your food, you had a good time so move on from it. Food wise, try to avoid an extra sodium intake or sugars. That'll just contribute to the extra water weight you hold onto from the overload of frieds foods, alcohol and what not. ALSO- DO NOT WEIGH YOURSELF! Unless you really just want to feel like crap and feel horrible about yourself do not weigh yourself for at least a week afterwards and give your body time to regulate back to normal. You can also try drinking some sugar free cranberry juice as a natural diuretic to flush out the toxins and extra bloat. 

Q: Do you have any meal suggestions as I am trying to lose 12-15lbs and participate in a marathon? 
A: With any meal the macro breakdown you want to have is lean protein, veggies, and healthy fats/OR complex carbs. Later in the day when you are winding down switch out the complex carbs for a serving of healthy fats like avocado, olive oil, flaxseed oil, nut butters etc...then during the way you can have your complex carbs like oats, sweet potato, brown rice, etc. Make sure you are eating every 2.5-3 hours and fueling your body so it has the energy to get through the workouts and train for the marathon! There are tons of recipes on my blog with ideas, BUT if you have a specific meal you want some help with then leave me a comment and I will definitely help you out! :)

Q: I am interested in starting my own business. How do I get started online and should I keep the same email address or change it?
A: With any business you want to start you have to first make sure you narrow down your target market...your niche...who do you want to talk to? Who do you want to help? What do you want to be known as an expert in? What do you want to be known for? Passion is huge in having a successful business. Knowledge is important, but without passion you will give up when the going gets tough. So first figure out those questions and from there just start learning or following other people who are living a life like you want or have a business like you want. Ask lots of questions and be open to all kinds of answers. For the email, if your email is not professional and pertaining to your business then you need to just cut your losses and make the switch now. You do not want to start a professional business then tell people to email you at beachbabe345@aol.com or joedirt9489@earthlink.com. You want your name, your brand, and your business to all flow together so people can easily associate you with the different aspects of your business. 

I LOVE HEARING FROM YOU GUYS AND LOVE YOU FOR READING THIS AND WATCHING THE VIDEOS! IF YOU HAVE QUESTIONS YOU WOULD LIKE ANSWERED THEN LEAVE ME A COMMENT OR SEND ME AN EMAIL @ ashleydrummondsfitness@gmail.com AND I WOULD BE ABSOLUTELY THRILLED TO ANSWER THEM! 

P.S. If you are not already subscribed to my youtube channel or my blog then jump on board and be a part of this awesome group of friends plus You dont want to miss out on all the things coming up!!! 

Have a fabulous Wednseday!!! 

   

Killer Back Workout!! With Pull Up Video!

I have gotten more questions and emails about workouts to get that awesome "V" shape from guys then emails from the ladies asking how to get rid of that back "bra fat" so I created a workout that will literally hit every single muscle in your back and leave you feeling nice and sore for the guys and gals!

Perform this workout like a circuit so perform each exercise back to back with no rest until you have completed all 5 rounds of the circuit! That's right all 5! 

Pull-Ups 15x
Bent Over Barbell Rows 15x
One Arm Dumbbell Rows 20x (Each side)
Kettle Bell Swings (For Lower Back) 20x
DeadLifts 10x (HEAVY!)

Choose a weight for each exercise that has you pretty much barely pushing out those last two reps...the KB swings you should be dying around 15 reps so don't grab a 20lb KB or DB if you aren't breathing hard at 15 reps. Don't sell yourself short. Same thing with the rows and deadlifts!

For pull-ups! I am aware that not everyone can perform a pull-up so perform one of THESE MODIFIED PULL-UPS based on your fitness level and get moving!!!

Again NO RESTING until you perform this circuit 5x through and your back and biceps are burning! If you aren't burning and breathing heavy through this then you ain't doing it right! :)

P.s. I will be uploading all of the demo exercises, recipes, Q & A, and coming soon my programs on my YOUTUBE CHANNEL so when you pick your pull up modification be sure to subscribe while you're at it too! :)

Nobody Gives A Crap

You know that feeling you get when you are about to take that first step and you wonder what will happen if you fail, fall of the path, screw up, look like an idiot, make the wrong choice, start back at square one? Well guess what...nobody really gives a crap so just do it already! 

It's true! Think about how much you hesitate on just the first step of starting, but never do because you are so stinkin scared of what your mom, dad, dog, neighbor, friend, boyfriend, girlfriend, boss, spouse, hair stylist, random stranger in the car next to you will think. Don't even pretend like you don't refrain from jamming out to your favorite song when you pull up to a stop light because you don't want the person in the car next to you thinking you're an idiot. We all do it, I get it. I tone it down a notch when my favorite song comes on my ipod at the gym and I really just want to blare out with my awesome glee impression every word to the song with awesome dance moves might I add! Why? Because I don't want random stares and to be the next story of "omg did you see that one girl in here earlier..." When ultimately we are all too concerned and caught up in ourselves to really care what anyone else is doing with their life.

How many times have you done this with something bigger? I'll be honest I kind of got a gut feeling (you know that thing that happens when you're meant to do something) that it was time for me to switch gyms recently and honestly I ignored it for a while because I enjoyed knowing my way around my current gym and knowing the people plus I looked like someone who knew what they were doing at this gym. However, I was starting to plateau with my motivation, with my results, my workouts were getting stale and I was just going through the motion. I knew it was time to step it up and change my environment to get around people who pushed me to be better and to grow BUT I delayed this decision because I do not like to feel out of my element or out of my comfort zone. 

So last week I made a visit to good ole' Powerhouse Downtown and walking through that gym the first time I was more than intimidated and was ready to get back in my car and go back to my regular gym where I felt like "the big fish". But I forced myself to walk around try it out and just feel the intimidation and soak it all in...I was intimidated because these people were serious, they were all about health and fitness, this was their life, these were serious business owners, big name doctors, celebrities, etc and awesome people to network with which is why I started to get that gut feeling that it was time to change my environment. Sooooo I sucked it up and joined as soon as the tour was done...I didn't think about it I just said screw it and sucked it up and did it. I have never felt more uncomfortable and out of place BUT I have learned that it usually means I'm growing! If you are comfortable and things are routine and you are forced out of your element here and there then it means you probably have stopped accepting growth opportunities and YOU NEED TO START MAKING SOME CHANGES unless you just want to stay where you are then continue with what you are doing. 

I have big dreams, big goals, high ambitions and passions as I'm sure you do too and well I also know that in order to be the best and meet the right people I have to put myself in the environment to do so. For me, that meant going to a gym that I have NEVER been to where I know NO ONE and just force myself to meet people, talk to people, find my way around, make it my new second home, ask questions, see what new workouts and opportunities are out there and I am doing it every single day and guess what...I'm only a week into it and it's now I love my new gym! I'm not 100% comfortable with it and I still don't know where anything is at or who anyone is, BUT I'm glad i made the change and JUST TOOK THAT FIRST STEP! 

Sometimes that's all it takes is just getting the courage or getting the balls to just GO FOR IT! Feel the intimidation, the fear, be scared, be uncomfortable but just do it!!! I promise once you take that first step it gets soooo much better, BUT no one can make the decision to go for it other than YOU! There is unlimited sources of help of people who want to help you with your goals, help you with your fitness, help you meet your soul mate and grow your business, etc but there is absolutely no one else in the world who can take that very first step OUT OF YOUR COMFORT ZONE and INTO THE NEW YOU....other than the amazing fabulous capable YOU! SO GO DO IT NOW! If you want help starting that-that's what people like me are for or other trainers and business coaches in your area...there's no point in delaying the life you want out of simply not asking how to get it!

The key to sticking with any program is having a strong support system whether it be friends, family, a coach, a trainer, it doesn't matter just have people who will hold you accountable every week, every day or however much you need to keep you on the path to the life you want! :) Happy  Monday!

FIRST VIDEO BLOG!

I promised you guys that I would answer your questions with a video and I also promised that if you guys were open and real with me then I would be as open and honest with you as possible. So here is the first video...no editing just me talking to you :)

 Check it out!

CLICK HERE FOR VIDEO

The One Thing Keeping You From Success and Results! Seriously!

If you're at all like me (which I'm sure you are since you are reading this), you have read every book, done your research, written down your goals, made the commitment, started on your project, started going to the gym and yet you kind of feel like you have no idea what you're doing and aren't really sure if you will actually get to those goals.

When I first started training, I graduated college and received all of my certifications, but when I got my first client and it came down to creating a program for them I had NO IDEA what I was doing. Literally, I just kind of sat there dumb found in front of a computer googling "how to create a client's workouts" or "First personal training client" etc. I knew how to workout for myself and what worked and didn't work, but to tell someone else what to do with their body I was clueless and frustrated. Here I was a certified trainer, with all this education and not sure how to even write a workout praying to God that the client didn't also ask for a custom meal plan or I was headed to the trainer room for an emotional breakdown because I was so confused as to where to start!

Same thing happened when I first got into being an entrepreneur. I went through Business school, graduated at the top of my class, all kinds of academic recognition blah blah blah then when I received my first independent client and had to actually figure out pay, scheduling, advertising, marketing, training, sales, budgets, programs, etc I felt like I learned nothing in those 4 years of business school and just threw numbers and guesstimates out there hoping the client thought I knew what I was talking about. That was back in 2008!

I am sure you have felt the exact same way! Maybe not in business or training, but maybe with workouts, nutrition, or your own line of work. I went through a lot of trial and error periods figuring out how to do everything and I WISH SOMEONE WOULD HAVE SLAPPED ME ACROSS THE FACE and told me THIS ONE THING that I didn't know out of ignorance that has made all the difference in my training and in the success of my business. 

Someone mentioned the idea of a business coach, following another trainer or a mentor and I laughed because my ego in my thought "pscchh I am a Business graduated and I AM a trainer, I don't need either of those!" And stayed in that mindset for a while deciding I would figure it out on my own. Not just that...I was also cheap and am a huge savor and spending more money on something else didn't appeal to me.

WELL long story short, about a year ago I got an email from a motivational newsletter at Early to Rise that is geared towards entrepreneurs and this particular one happened to be about coaching. I usually delete these emails and I actually read this one...and I was blown away to find out that people like Dan Kennedy, Isabel Del Rios, Craig Ballantyne, and numerous other HIGHLY SUCCESSFUL (We are talking multimillionaires) had business coaches and trainers they saw every week! Even individuals in the competitor world who are trainers themselves have trainers and nutritionist they go to! WHY!??

It's simply because in order to be the best at what you do you have to learn from the best. In order for me to be the best business woman I can be, I have to follow and learn from those who have used proven techniques to be successful so I don't have to waste time trying out things that don't work. In order to be the best trainer to my clients, I have to learn from other trainers who have years more of experience then me. We all have different ways of helping each other down the line! 

Well, that's right you guessed it...A year go I hired a business coach and I feel like it has made all the difference. I have seen more business and more growth in the past year then I have trying it on my own. I had a few new trainers come to me recently asking all kinds of questions about gaining clients, going from an employee to an entrepreneur and how to get out of the ridiculous training hours and I have to admit I absolutely LOVE helping new trainers build their business so much faster then I was able to build mine simply because I have learned the hard way and now I know!

What about you!?? Maybe you need a trainer even if you are an expert in fitness to teach you something new. Maybe you need a business coach to see your obstacles from a different standpoint and guide you in the right direction to exceed last year's business PLUS to hold you accountable! Regardless, we are all here to help each other grow and maximize our unique skills. So why not learn from someone who has already been there and done that!?

Don't let your EGO of thinking you already know everything keep you from SUCCESS and RESULTS! 

If you are interested in Business Coaching I am opening my schedule up to allow 5 new clients the opportunity to be personally coached by me on ways to gain more clientele, target your market, maximize your time, work less and make more money, and how to go from an employee to an entrepreneur! I CAN ONLY TAKE ON 5 NEW CLIENTS. My Schedule is incredibly full of young trainers becoming entrepreneurs as well as individuals tired of corporate America and the 9-5 schedule learning how to make money doing what they love! AGAIN FIRST 5 individuals are all I can take- I am allowing you to email me directly for this one at ashleydrummondsfitness@gmail.com! 

Here's to letting down your ego and letting in SUCCESS! Happy Monday!

Being Yourself Leads You To Your Goals

I am all about self-help and motivational books because I think there is nothing more motivating then reading a story about someone who had absolutely nothing...literally lost their family, job, money, healthy, living in their car, etc and then hearing how they turned that into multi-million dollar businesses or to finding the love of their life, being discovered or whatever it may be! They continued to believe in themselves, but also believe that life was bringing them to something greater.

One of my most recent books that I have started to re-read because I have read it so many times and is just incredible is called Dying To Be Me by Anita Moorjani. Long story short, Anita has a story of battling cancer and then having a near death experience that changed her life and made her realize the truth about life and what we all miss by being caught up in our daily tasks. The main theme of the entire book is Be Yourself Fearlessly, Life Your Life Fearlessly.

First time, I read the book it opened my eyes to so much and yes we all hear things like this and think "Ok, I'm going to go sky diving, going to try out that new job, going to ask that person out that I've been too scared to talk to", while in a sense you are living your life fearlessly with all those things, but it's about being yourself fearlessly. What does that mean? How often do you compare yourself wishing you were someone else? How often do you envy your friends and family members because they just always seem to have such a perfect life and you're stuck in a dead end job, crappy relationship, and barely paying bills? You feel all these things of jealousy, envy, frustration, hopelessness, yet at the same time you feel this sense to do something greater and be something different then you've been because all the other stuff just isn't making you happy. Right?

I'll apply this concept personally and try to explain how being yourself leads to your goals. Five years ago I started this business in health and fitness with hopes of one day being super successful. Well, I started out strong then started to doubt myself, listen to everyone else tell me how personal trainers don't make any money, that I needed to just stick with my Business degree and go find a "safer" job, or whatever and well two years into this I listened. I didn't quit training, but my mindset and lack of confidence in myself made me stop caring about the training because I had already accepted that it wouldn't work. I mean come on, who really gets to make a living doing what they love right? So I took a job managing a gym and I HATED IT. I found myself in my spare time just researching workouts, following other trainers, talking to people about building a personal training business then decided to give it another go! Again, I was talked out of it about half way into even starting it back up and I stopped again and took another job working for a huge wine and spirits distributor Southern Wine and Spirits and just gave up training because everyone told of the income potential, bonuses, benefits, etc and well being self employed you have to create all those things yourself. However, on my breaks and days off from SWS I would be glued to my computer and books reading about fitness, nutrition, motivation, helping people achieve their goals, etc and I would be approached at gyms by people asking me to train them and how to do this or that. Sooooo I quit SWS with ZERO clients, literally I did not have a plan or an income and I remember approaching my boss and giving him the news and this is exactly what I said, "I have no idea how this is all going to work out. I am not quitting this job because I got a better offer somewhere else. I am quitting this job with no income from anywhere else, BUT I can not go one more day putting in this much time and effort pursuing something I don't love just for money when I know I was meant to do something else so I am just trusting that gut feeling I have and am going to run with it."

And here I am....two years later...and business is incredible and I have met so many amazing people and opportunities along the way that I would have never experienced had I tried to follow the path society tends to pave.

I love to write, I love to help people, I love fitness and nutrition, I love seeing people succeed in every area-financially, physically, and with relationships, I love business, and I am doing what I love and God has blessed me so much with it! The funny thing is every time I got frustrated and would seek out my business coach or mentors and ask them what do I do!?? They would just simply say, "Just keep doing what you're doing. It'll happen. Focus on helping people and your passions and listen to your own intuition and it'll all happen." AND IT HAS AND IT IS HAPPENING! Over the past month, God has opened so many doors and I have been blown away by the opportunities that have been presented to me just because I quit worrying about money, quit listening to everyone else and just kept at being myself and doing what I love.
We all have UNIQUE passions, talents and gifts that nobody else can do like we do. You may be an incredible cook, mom, teacher, husband, landscaper, nurse, doctor, speaker, and you  may touch people in a way that other people can't. Focus on what it is that you love and how it helps people and there is no way that it won't be successful because you are making people's lives better JUST BY BEING YOU!

I had a meeting with the incredible Dan Long the other night, which if you do not know who he is- he created an amazing Suspension training program (You can check him out at Here) along with being the owner of Power House gym here in Tampa and he is the most sincere and caring person who has a desire to help people! His training is intense and serious, but his passion in his workouts is a direct reflection of his passion for life and helping others! He made a great statement that said,  "God has given me a gift and if I don't use that gift to help other people in life then I am letting God's gift go to waste."

What is your gift? And WHY ARE YOU NOT DOING IT? OR If you are, stop being scared and just BE YOURSELF FEARLESSLY!

Alcohol and Fitness...To Drink or Not to Drink?

The funny thing about nutrition and the struggle a lot of people come to me with has nothing to do with being able to follow a meal plan. We can all do that to a certain extent. It's that one question that people don't want the answer to... "Can I still drink on my meal plan? I love wine can I still have wine? I like to go out and have drinks with my friends on weekends...do I have to cut that out too!!?? Or can I at least have that if I'm eating clean?"

This question always makes me laugh a little on the inside because I too love good red wine and enjoy sharing wine with friends. So lets start with the physical reactions that go through your body when you consume alcohol first and then I'll answer that question for you like I answer for my clients.

When you consume alcohol your body is doing a whole lot more then usual to metabolize the extra calories. Your body actually makes it a priority to metabolize the alcohol over burning fat and carbs. Alcohol also breaks down amino acids and stores them as fat. Surprisingly, while most people drink to held "unwind" or reduce stress, it actually increases levels of cortisol (a stress hormone), which further encourages fat storage, particularly in your midsection.

"In a study of 93 men and women, researchers found that alcohol decreased sleep duration and increased wakefulness (particularly in the second half of the night), especially in women, whose sleep time was decreased by more than 30 minutes over the night. 'Disrupting the sleep cycle can reduce your human growth hormone output—which builds muscle—by as much as 70 percent,'" says Piattoly of Women's Health magazine.

Then there's the whole recovery time and not having as much energy to make it through your workout the next day, etc.I could counter all of this with all of the healthy benefits and antioxidants that wine gives your body as well! There's always pro's and con's to everything.

To answer this popular question from the emails I get along with my inquisitive clients, I will go back to what every post I make it about...balance. I believe everything in life can be enjoyed in moderation. No, you do not have to completely cut wine, beer or alcohol out of your life in order to have a fit body. However, I will say that consuming alcohol just like anything else in excessive amounts will lead to weight gain simply because of the added calories. There have been multiple studies and nutritionists out there who suggest have a glass of red wine every night with dinner to help the metabolizing process. You can have a drink or two every now and then, but try to limit it.

To my online clients, Bikini Body Fat Burn Clients and my contest/photo prep clients I highly recommend not consuming alcohol during your training because you will hold extra water weight, feel bloated, not have the energy to get through your intense workouts the next day, and possibly keep from burning that stored fat that we are working so hard to burn for you!

As with everything in life, listen to your body. If you know you usually feel lethargic and bloated after having wine the night before then I don't suggest doing it. If you are fine after one drink and are able to hit the ground running the next morning then take that into consideration as well. I will give advice based on my own expertise, educate, experience, and knowledge, but just remember that you know your body better than anyone so take all things into account!

VIDEO Fat Burning HIIT Under 20 Minutes!

So I gave you all a pretty intense cardio workout without actually touching the cardio equipment and a lot of you gave great feedback as far as how much it kicked your butt and you were more burnt out in that time then you were doing 45-60 minutes of cardio. Which is AWESOME! That's how it should be!! You do not need to do hours of cardio and you actually burn more calories and fat by training this way then putting in miles and miles on the treadmill (unless you enjoy that kind of thing, but I personally am not a cardio person). If you want to burn fat, strengthen your core, push yourself harder in 20 minutes then you have in a while and see results FAST then this is how you want to train! 

AND This time instead of posting pictures, I actually did this whole circuit for you the other day and recorded it so you can see exactly how to perform each exercises :) Except I didn't realize that youtube has a time limit on how long your video can be so I had to cut it off after the first round because your video isn't allowed to be longer then 5 minute or something along those lines. However, you can see exactly how to perform each exercise and what 1 full round entails.

Here is the workout:

You will complete this circuit for a total of 5 rounds with a 20/10 format a.k.a. Tabata method so perform the exercise for 20 seconds and rest for 10 then start the next exercise for 20 seconds and rest for 10, etc. You will not rest until all 5 rounds of the circuit are completed other then the 10 seconds in between. This circuit should take under 20 minutes! **I apologize in the video you will see me checking my watch because the HIIT timer on my phone wasn't working so I had to guestimate when 20 seconds was up, but you'll get an idea of the circuit. Here we go!

Burpee
Star Leg Lift (Alternating)
Jump Rope with High Knees
Sumo Squat to Upright Row or SDHP 40lbs
Dumbbell Kb Swing 35lbs
Lunge Jumps
Pushups 

HIIT FAT BURN UNDER 20 MINUTES VIDEO

Perform each exercise for 20 seconds then rest for 10 seconds before moving on to the next exercise. Again repeat all 5 rounds before stopping and you will be breathing heavy!! Time to burn fat, time to get going!! Here is your video to show you exactly how to do it! I will be posting videos regularly to help you guys get a better idea and because I have had a lot of requests.

ALSO- I get a TON of emails of people asking all kinds of health and fitness related questions and I want to connect with you all personally so ANY QUESTION YOU HAVE ADD A COMMENT TO THIS POST AND THE FIRST 5 QUESTIONS I GET I WILL PERSONALLY ANSWER IN VIDEO FOR YOU WITHIN 24 HOURS!!! LETS HERE YOUR QUESTIONS!

Getting the Body And Life You want Takes more then just Wanting It.

I always am posting about workouts, nutrition, and having confidence in yourself that you can live your passions and dreams and look however you want, but one thing I guess I have not talked about is that it is not just about wanting it. 

I was reading one of my inspirational books this morning and the author, Jen Sincero, talks about how we all seem to have these goals and these things in life we really desire and we will get so frustrated about how it's not in our life and we don't understand and maybe we just got dealt a bad hand or that's "just our luck"....BUT it's about so much more then just wanting something. 

I want to travel the world, but saying I wan to travel and then never even purchasing a plane ticket is a pretty sure way to be disappointed and frustrated and join the misery of "why is life so hard for me right now? Why does God not want me to travel the world with this is my passion!?" OR there's the better one that I hear soooo often "I just want to find my soul mate, the one for me...I don't get it, why do none of the guys/girls I am interested in want to date me and the only ones I do seem to get are the ones I don't want. I am just going to keep holding out for that one person and not date anyone until I find him/her." Which basically is saying I want to date the love of my life, but I'm not going to date until I find that person? How do you know what you want then if you've never dated anyone? How do you get more dates if you don't actually go on dates? 

THEN there's the fitness side of it: "I wish I looked like that girl/guy I saw at the gym all the time. They just look so fit and lean and I can never get my body to look like that...I'm just going to keep doing what I'm doing and accept the fact that it's never going to happen." WELL, you have a better possibility of it happening if you actually go talk to that person and ask them what they are doing to look that way, then start doing something different with your own routine AND stop talking as if it'll never happen. 

Most IMPORTANT thing I have learned in my own business, in my training, and from other successful mentors is this: THE UNIVERSE REWARDS ACTION. 

How many people do you know who 3 years ago were talking about starting that business, talking about that dream vacation, talking about moving to that new awesome city, talking about ending that toxic friendship/relationship, and then.....here you are today and NOTHING has changed and they are still talking about doing it?! We all have dreams and goals we want to happen, the difference is actually doing something to get to them. I am not saying you have to stress and have sleepless nights trying to pursue things. Simply doing one thing each day that takes you closer to that goal. If your goal is to find the love of your life, then make an effort each day to just talk to one new person each day even if it's just saying Hi at Starbucks or the gas station who cares just to be open to new people. If it's to have $100,000 in the bank be the end of the year then start by just looking at things you can do on the side that you enjoy to bring in a little extra money or talk to your boss about a raise. If you want to change your body composition and lose weight, then take that step by talking to a trainer or friend who can tell you how, or buy a book about it or stop eating fast food for one day...just anything!!!

You can have the burning desire and dreams, but without ACTION you end up just like everyone else. You have to be about what you so deeply want don't just talk about. Be about it, act like you have it, take action towards it, believe in yourself, and STOP TALKING ABOUT HOW IT'S NOT POSSIBLE. You live your life in the way you talk about your life....think about that. Whatever you say your life is...is exactly how you are living it. 

Take Action....so you can be closer to the life and body you want. You can't get to the finish line by just wanting to win the race...you have to at least be willing to step up to Start.

Get Creative with your Meals!

Nutrition is such an important part of getting results, having lots of energy, building muscle and creating that lean/fit look. However, eating bland and raw foods does not have to be a part of it. The typical foods you hear of bodybuilders and fitness models eating is just chicken and broccoli I swear that is the meal I heard everyone eating all day every day and that would make me sick after probably two days. PLUS, you don't have to eat that way! I love to experiment with recipes and try out new seasonings and different ways to add in all my macro's to get a delicious and healthy meal.  All of the recipes you read on here I have either created on my own or I have modified an "unhealthy" version of it from somewhere else to make it cleaner and more beneficial for my body.

If you are brand new to the eating clean or you really just don't want to think about the recipes, but want to eat something that doesn't taste like rubber or cardboard just try searching through some cookbooks or blogs like this one that offer all kinds of recipes. I do not necessarily follow any specific diet or eating plan other then just the term "clean" eating meaning I try to eat foods in their most natural forms without adding a whole bunch of sugars and processed things to flavor them up.

One of the best cookbooks with the best recipes I have found so far is one that follows a paleo cook book which I know that's the new craze and I don't necessarily agree with all of them, but these recipes in particular are closest to the diet I follow for myself and that I suggest for a lot of my clients.

If you need some help spicing up your meals or just want to change from your regular routine check out these Clean Eating Recipes!

I have a bit of a sweet tooth so the dessert recipes are usually the first section I go to, but hey if it's delicious and curbs that sweet tooth then I am all for it!!! Check it out and see if you like it! Happy Monday!

The No Cardio Equipment Cardio Workout!

Most people I know in the fitness business either hate cardio or they love it, there usually isn't an in between. Majority of us do cardio because we know it's good for us or when we've had a rough day and just need to clear our head. Some days, I just can't stand the thought of getting on another treadmill and watching that time just tick away until my time is up and I know I am not alone on this. So here is a great Cardio Circuit that literally only takes about 20 minutes, but will burn more calories then being on any piece of cardio equipment...and we've got a few strength moves thrown in there! 

First thing, set your watch, gym boss, phone or whatever to a 30/10 pace so you will perform each exercise for 30 seconds and rest for 10 to move on to the next one. This is the Tabata format that has been proven to burn a ton of fat in a short amount of time and trust me you will be breathing heavy through this. You will do 6 rounds total of this circuit with no rest in between rounds since you are getting 10 seconds between each exercise. 

Body Weight Push-Ups
KB or Dumbbell Swings with 30lbs
Step ups or Box Jumps (Depends on your fitness level)
Jump Rope
Dumbbell Clean (You will do one side per circuit then for the next round you will switch to the other side)

Box Jump

Dumbbell Clean

I assume everyone knows how to do a push-up and for the KB swing if you aren't familiar with this one please refer to the previous post with the workout including KB swings/DB swings. The box jump and Dumbbell Clean is sometimes confusing so I included pictures for these.

Perform each exercise back to back WITH ONLY THE 10 Sec REST. This is why it is helpful to set a timer on your phone or watch to beep in those intervals so you aren't trying to pay attention to the time while working out. It hits your cardio aspect, a little bit of strength, plyometrics and core! Try it out and share on FaceBook if you liked it!