Transform Your Life With Ashley

How can I be a Beachbody coach and still be proud of you regardless of what you are doing?!⁣
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Whether you are using the beachbody app and community, peloton, YouTube, following a trainer on Instagram, old DVDs - whatever you are doing... I am SO INCREDIBLY PROUD OF YOU.⁣
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You see, I promote a Healthy Lifestyle so if you are doing something that is WORKING for YOU, I will be your cheerleader 🥳🥳 all day long!!⁣
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I’ve said it multiple times, I'm no expert in health and fitness.⁣
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But what I am is someone who wants to INSPIRE you to take CONTROL of your health, move your body, fuel your body with foods that will help you, not harm you and FEEL your BEST!! HOWEVER THAT LOOKS FOR YOU.⁣
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That being said....if you are unsure of where to even begin or want PROVEN fitness plans you can follow at home, easy to follow nutrition plans and a community that will support you thru your journey, then you've come to the right page!!⁣
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Again, I’m proud of you for your choice to do something to take control or find someone that can help you too❤️⁣⁣
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What's your Covid number?? ⁣
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Mine is about 10 #...yup not proud to admit it....I mean I workout every day but my nutrition was WAAAAYYY off and that lead to my clothes not fitting well, my gut health was imbalanced (hello bloating), my skin was breaking out (gah I'm 37...still??)⁣
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Wanna "wait till covid is over"???⁣
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I've got news for ya girlfriend....that bastard isn’t going away anytime soon...⁣
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Time is still going to pass. You can continue to feel like s**t in your own skin OR we can find you a solution that you can do DESPITE AND INSPITE of Covid.....⁣
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We need to learn to live with and THRIVE in our environment as it is RIGHT NOW.⁣
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The whole concept of "WAITING UNTIL ITS OVER" is just another excuse you keep telling yourself. So instead of letting the cycle keep going and you having EVEN MORE work to do in a few months from now (when COVID is still here...) START TODAY. Start where you are. You have everything available to you to get you back on track and back in control.⁣
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It's not too late so let's get you one step closer (not further ...if you wait...) to feeling BETTER and HEALTHIER!!⁣
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𝘎𝘰𝘵𝘵𝘢 𝘨𝘦𝘵 𝘰𝘶𝘵 𝘰𝘧 𝘵𝘩𝘢𝘵 𝘳𝘶𝘵?⁣
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We all know that physical exercise is one of the best things we can do for our physical and mental well-being⁣
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BUT, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.⁣
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If you’re considering starting to exercise but don’t know where to begin, here are a few tips on starting a routine and sticking to it:⁣
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𝟏. 𝐌𝐚𝐤𝐞 𝐚 𝐏𝐥𝐚𝐧 𝐚𝐧𝐝 𝐒𝐞𝐭 𝐑𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐆𝐨𝐚𝐥𝐬⁣
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Try to create a plan that includes attainable steps and goals.⁣
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For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs.⁣
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Once you are able to finish those short runs, increase the distance until you can run the whole five kilometers continuously.⁣
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Starting with small goals will not only increase your chances of success, it will also keep you motivated every step of the way.⁣
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𝟐. 𝐌𝐚𝐤𝐞 𝐈𝐭 𝐚 𝐇𝐚𝐛𝐢𝐭⁣
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It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly.⁣
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Studies show that replacing an unhealthy behavior with a new healthy habit is a great approach to maintaining it in the long term.⁣
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Also, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.⁣
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𝐇𝐨𝐰 𝐦𝐮𝐜𝐡 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝?⁣
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You don’t need to be a high-performance athlete or workout for hours to start exercising today.⁣
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The recommendation for physical activity include at least 150 minutes of vigorous to moderate aerobic exercise per week.⁣
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Overall, it’s important to start slowly and increase the intensity as you build your fitness level up.⁣
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Lastly, even though a daily amount of physical activity is needed for good health, allowing your body to rest is important too.⁣
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𝟑. 𝐇𝐚𝐯𝐞 𝐚 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐒𝐲𝐬𝐭𝐞𝐦⁣
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Surround yourself with people who are going to lift you up, who are going to challenge you, who are going to support you. Accountability is HUGE when it comes to maintaining your new habit :)

I've wanted to throw in the towel 🧺 soo many times.⁣
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No more so than today, and this is only WEEK 1!! (Hell, I still have The Crucible🤯 coming up - FML)⁣
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Your workouts are not suppose to be EASY, they are SUPPOSE to challenge you, they are suppose to push you outside of your comfort zone. If it were easy, everyone would be doing it and everyone would be healthy and fit....⁣
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My trainer says "if its easy, then you are just wasting your time!"⁣
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As I picked my head up from between my knees trying to catch my breath and wish away the burn, I noticed that the crew was hurting too, they were taking breaks, they bent over trying to catch their breath these people are like FIT and muscular!⁣
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So if they were struggling then it kinda validated my struggle.⁣
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But it pushed me to keep going.⁣
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It also made me PROUD to know I am pushing my limits. I am keeping up, even if I have to pause a minute.⁣
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Those are the non-scale victories worth celebrating!!!⁣
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Share some non-scale victories below so I can celebrate with you!! ⁣
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And don't worry, if you don't have any yet...let's get you some together!! @ London, Ontario

So, you gained three pounds of fat overnight 😩⁣⁣
Noooo you didn’t⁣⁣
Fluctuations on the scale are completely normal⁣⁣
If you are looking to lose weight, we are more concerned with the overall trend 📉⁣⁣
It is completely normal for the scale to go up and down a few pounds⁣⁣
Below is a list of completely NORMAL reasons why you may be seeing the scale go up⁣⁣
✨You ate your last meal later than usual⁣⁣
✨Your sodium intake was higher than usual⁣⁣
✨You lifted weights yesterday⁣⁣
✨You ate more carbohydrates than usual⁣⁣
✨You didn’t use the washroom before weighing yourself⁣⁣
✨You weighed yourself earlier in the morning than usual⁣⁣
There is nothing wrong with weight fluctuations. Again, we want to focus on the overall trend and focus on things we can control.⁣⁣
Have you ever weighed yourself in the morning and freaked out thinking you actually gained a few pounds of fat??⁣⁣
I promise you, it doesn’t work that way ✖️⁣
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So let's find some other things to measure our progress and success by:⁣
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❤ Focus on how different your clothes are fitting ⁣
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❤be proud of the strength you gained whether it be lifting heavier, doing some moves without modification or breaks or just feeling more fit⁣
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❤relish in the loads of energy you generating from those workouts to help you through your day⁣
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❤take pictures and measurements, they are the true signs of a changing body⁣
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❤celebrate the small things like making healthier choices or sticking to your meal plan for the entire day/ week ⁣
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Surround yourself with a team of people who will help you celebrate 🍾 everything from all of those non-scale victories and even the scale victories if that is where you are at!!