TOOLS FOR SUCCESS

The key to successful weight loss making a lifestyle change designed to fit you.  First we need to start with making a plan that works for you.   There are essential  TOOLS that help aid in successful weight loss.  What is in your tool box?  Let me lend a hand and tell you what tools are in my box.   

 
​2015-2016 -Before/After

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This is me back in October of 2015.  I was in denial, unhealthy and unhappy. Enough was enough and I had to gain my control back.  Then things changed....
This is me 10 month later and 93 lbs lighter.  I figured out the steps to healthy weight loss and I couldn't be happier.  I can't wait to help you on your journey!


DID YOU KNOW :
3500 CALORIES HAVE TO BE BURNED TO LOSE A POUND OF FAT!  WHAT DOES THAT MEAN IN TERMS OF ENERGY IN VERSES ENERGY OUT?  LETS DISCUSS......

THIS WEEKS HEALTH TRENDING TOPIC

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The Pear - Pears have larger lower bodies and smaller upper bodies — storing fat on the hips, thighs, and butt.
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The Chili Pepper - Chili peppers have a narrow shape with no real difference between the size of their hips, waists, and shoulders.
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The Apple - Apples carry fat around their middle but generally have a slim lower body.  Note that abdominal fat is the WORST place to store fat and the most dangerous.

 ASHLEY'S FAVORITE HEALTH DOCUMENTARIES


VIDEO #1- Fed Up- Congress says pizza is a vegetable.

​VIDEO #2- Forks Over Knives
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​VIDEO # 3- Hungry for Change


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​STEP BY STEP - A TYPICAL HEALTHY DAY FOR ASHLEY

  • 7:15 am- Wake up, shower, weigh myself and get ready for the day.  My goal is to consume no more than 1400 calories of nutrient dense food per day, while maintaining the right amount of protein, starches, carbohydrates,  and fats per day.  It can be done and you will be full on the right food!
  • 8:15 am- Cook an egg-white omelet with veggies topped with salsa,  toast a 100% whole wheat bagel thin,  1/2  cup of 0% fat free Greek yogurt with fruit.  I enjoy a cup of coffee & water.
  • 8:45 am- Record what I have eaten in my food diary or my fitness pal as well as my current weight in the morning. 
  • 9:00 am- Head into work till 5:00 pm.  During work I focus on getting up from my desk and MOVING around (I record my steps on my fit-bit) -I take the stairs, walk around outside or go work out at the gym for 45 minutes during my lunch break.
  • 12:00 pm- Eat a healthy packed lunch which includes the following usually - Toasted 100% wheat sandwich thin, Morning Star Bean Burger,  100% fat free Greek yogurt, banana, & a sweet potato.  I may eat a KIND bar for dessert.  Then once again I record my calories.  
  • 5:00 pm - I leave work check my fit bit to see if I am getting close to my 12K steps per day.   I then go  work out at the gym or go for a hike for an hour or so. (during the week I work towards  5 days of 30 min cardio, 3 days of interval strength training & 2 days of flexibility/yoga per week)
  • 7:00 pm -Have a mindful healthy dinner with 6 oz's of pork, fish or lean meat with a sweet potato and roasted brussel sprouts. Enjoy a healthy dinner with friends and family and eat slowly.  
  • 8:00 pm - Watch a show and head to bed around 10:30 pm in order to let my food metabolize and I make sure to sleep close to 7-8 hours a night.  I record my calories for the day and add them up to see if I reached 1400 calories or close to it.  
  • Repeat the next day and modify when needed.  No day is going to be exactly the same so you will have to learn the proper and healthy way to modify your daily healthy habits.  I can help you with that!