Summer-The time of beaches and swimming!

I have a new found love for swimming, not really laps per se-but fun swimming with friends and family! I consider it a mini workout! Close enough for me! Anyway, I was just reading the new issue of SHAPE and there was a pole of summer swim wear almost half the people said bikini while 1% more people (13%) said they never get in a swimsuit while 12% said they wear a one piece!

Now, maybe its the peace and love I've found during my happyweight journey, or just being tired of wearing a one piece and hating it-I now wear a bikini when ever possible!!!! Yes my abs are flatter and I'm skinnier and ya ya. But just last week I watched Sam Brown on the Travel Channel, she was in Brazil! Hello their biggest exports are gorgeous models and actors/actresses but still, EVERYONE (except Grandmas, said the tour guide lady) wears a bikini! And that even elevated my 2-piece liberation. Hell yes I wear a bikini and I think everyone should! At least a tankini that shows a sliver of skin. Seriously hiding under a one piece (okay they do have the ones with cutouts that can be very sexy so those don't count as one-pieces really) is HIDING your body, the one you work hard for, you work out and work at eating healthy-show it off and LOVE IT! No matter what it looks like!

Thats my 2 cents for summer fashion! lol

Do what you love, love what you do- The Life Is Good company slogan! I say AMEN!

I might sound crazy, but keep reading!

The reason for sounding crazy, or crazier than usual, would be because I've recently picked up a copy of "The Secret" and watched the movie online. There is a chapter about loosing weight. You really SHOULD read it, trust me it all sounds crazy and new-aged at 1st but give it a chance and you'll be floored! I promise!

I know this 1st hand, because last night before I went to bed I decided I was going to weigh my self this morning, before I ate like normal. Only I decided I was going to weigh 156! That's right I decided 10 hours before I actually weighed myself what I was going to weigh!!! I pictured myself at my happy weight, I pictured a bunch of different scales with 156 on it and I felt success and happiness for the weight lost and fitness gained! TA-DA! I actually worked! And trust me I haven't been at my healthiest lately. Yesterday I ate a bunch of onion rings and chocolate!

But I do have a theory as to this whole thing. I think picturing yourself at your happy weight, feeling strong, powerful, sexy and successful, and believing in yourself, makes healthy habits more automatic. The key is to believe your already there, fit and healthy. The book actually says don't weight yourself, believe you have already lost the weight and always, always think positively! Well I can't not weigh myself, for one I wanted the proof it works, and for two I think it still plays a role in being healthy, even though I love feeling awesome more! Even though I've been eating not so great stuff, I have gone for runs, even if I didn't get to them in the morning! Like today, I didn't go for a run till 1 or 2 in the afternoon, I planned on going as early as possible! Ha! But hey it still happened! That's the important thing, it makes you think like a fit health and strong person, you don't feel "fat and ugly". So you don't feel the need to drown your sorrows in ice cream and crap!

I sound crazy more often than not, but trust me on this! Give it a try for a few weeks, read the book and/or watch the movie. You can even youtube it! If you try it send me some updates!

"Faith is taking the first step even when you don't see the whole staircase." -Martin Luther King, Jr.


Love,
Ash!

My Health Epiphany!

I believe this has been a long time coming, at least for the last few months! But this weekend (after reading this months SELF!) it all finally clicked; the whole happy weight thing. Lately I've been worried that when I have kids, I'll try to count their calories & start a bad cycle with them! That actually freaked me out quite a bit! I can't really think of a way to describe my realization! I'll try to make a list of my new healthy strategies! Maybe that'll help....

• I've said this before, but try to leave a few bites on your plate! Even if the food isn't very healthy, every little bit counts!
• MOVE! Working out is important, but I've learned from experience that working out too much can make you eat more. Totally counter intuitive! Cutting back on the feel the burn, make you sweat kinda workouts can help, its important to work movement into your life. Walk to work, to the store, start taking nightly walks or bike rides with friends and family! ALWAYS take the stairs. You get the idea.
• Work fruits and veggies in as much as possible, ideally at every meal.
• When eating out try to take off part of the bun to your sandwhich/burger, or pick mayo OR cheese, go diet or better yet good old h20! Try making easy changes to your favorite fast food orders, eat slowly & enjoy!
• I've also talked about eating slowly, I found it really hard to do until I read an article in the new SELF about mindfulness! That did the trick for me so check it out!

That's what I'm working with now, hopefully combining all that will help me find my happy weight! No more counting calories or anything crazy diet wise. Actually I'm banning the word diet! The word itself makes me cringe now. If you have any tips & tricks PLEASE let me know! I really want to hear from readers!!!!

"When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has opened for us." -Helen Keller

Good luck guys,

Ash

Healthy Eating Goals for this week!

I got this weeks goals, again from a magazine! I'm kinda obsessed! But, these are awesome ideas!

1. Eat more protein-it keeps you full longer!
2. Eat at least 5 grams of fiber at every meal.
3. Leave at least 3 semi-large bites of every meal on your plate. (With normal portions of course.) This can save about 50 calories per meal, which totally adds up over time.

I'm pretty excited about this, sometimes I forget about the 3 bite rule, I've done it before, but it just hasn't stuck. This is a requiring problem for me, I haven't written in my food journal all weekend, and its been an unhealthy weekend. Well, not that bad, but pretty bad! I'm also going to keep up with the food journal as much as possible!!!! Its hard for me, but if I keep at it, and don't stress too much I'll be MUCH better off!

"Shoot for the moon. Even if you miss, you'll land among the stars." -Les Brown

Luck all around!~Ashlee

Finally in Control!

I'm celebrating a little because I finally feel in control of my eating! I feel so balanced with healthy foods and treats! Its an amazing feeling!!!! And I've kept up with writing in my food journal, I did miss a meal or 2 yesterday, but other than that I've made sure its all in there every night. Tonight I had McDonald's, and chocolate! And twizzlers at school, only 2 though. Normally this would be close to freaking me out, if not totally freak me out! But I feel great! Gotta love it! (And I highly recommend the new Bliss Dark Chocolate! 6 pieces are 200 calories! That's awesome considering I can only eat about 3 pieces at a time and I've fulfilled my chocolate craving!)

I haven't weight myself yet this week, and I'm almost looking forward to tomorrow morning in hopes that I've actually hit the 150s again! And this time I'm staying there, but only for a few weeks, then I'll be in the 140's and I'll NEVER look back!

"Some cause happiness wherever they go; others whenever they go." -Oscar Wilde (Which are you?)

Live Laugh Love!!!!

Goes good till 5!

What I mean by the title is I seem to be on a major health track until dinner, then I eat at least an extra half a serving of everything! And then from there I snack a lot, I am a victim of night time munchies. Granted I have probably cut my munching in half, and I'm still coming in under 2,000 calories most days. Maybe I'm coming in too far under 2000 calories since I'm working out hard with track practice everyday?

I have kept up with my food journal this week-I think its because I've made it less of a hit or miss thing. Making it less stressful has made it easier in the long run. Check websites like these:

• self.com: for calorie counters, recipes, an online food log, forums, and tons of other workout and health stuff!
• shape.com: for workouts and health related calculators, like BMI, calories burned in a workout, etc.
• fitnessmagazine.com: recipes, workouts (build a workout video!), tons of articles, a printable food log, calorie counters for workouts and foods, create your own diet plan, and a special "see yourself 20lbs thinner" visual motivation tool!
• fitsugar.com: its a blog with many posts each day on workouts, equipment, celeb workout tips, food info, etc. This website also has printable food & workout logs!

"If you fail to plan, you plan to fail. Think ahead. Be clear about your goal. Plan to make it real." -Dr Pamela Peeke!

Ashlee

My quick and healthy Bean Salad!

Wow, the last 2 weeks have been a blurr! So to be as healthy as possible while I'm running around like a madwoman 24/7, I came up with this: I'm not sure where I got the idea for a bean salad, probably a magazine or blog I read, but it sounded easy and healthy (not to mention cheap!) So I googled some "bean salads" and read through a lot of recipies for ideas. So I bought a can of chickpeas, & kidney beans, then neading veggies and flavor I found a can of diced tomatos with onions and herbs only (40 calories) and bought a cucumber to chop up. When I got home I opened them all up, rinsed them and drained them, ya ya, chopped up the cucumber and found my olive oil and lemon juice, threw it all together in a bowl. To finish it off I tossed in some random spices & herbs, like garlic & onion powders, salt, etc. Only problem is I added salt to canned beans and tomatos, so it was a little too salty. But final result is a really healthy salad! I figured a fourth of the bowl would be about 250 calories, and I probably ate an eighth of the bowl!



“If you lose your wealth, you have lost nothing,If you lose your health, you have lost something,But if you lose your character, you have lost everything.” -Woodrow Wilson (very wise! Proves that being healthy means a lot in life, but you can't stress over your health! Double negative people!)

Love, Ash!

Do you eat breakfast?

So this week hasn't worked out as well as I hoped! I've ate out a lot and its been very stressful and busy. Not a healthy week! But I have not failed to eat breakfast everyday despite all the craziness! Read on for my breakfast tips and tricks!

I've read numerous articles about how important breakfast is for weight loss & your metabolism, and even your concentration levels throughout your day. I hate going without breakfast, but I realized that what I was eating wasn't exactly healthy. The guidelines I use for breakfast are...

1. At least 300 calories


2. At least 5 grams of fiber


3. At least 10 grams of protein


4. When in doubt (or short on time) go for oatmeal (check fiber) or cereal and add fruit


5. Milk does wonders for the body-go 1% or skim


6. Eat within an hour of waking up


7. Try Luna Sunrise bars! They are fantastic!


8. Or FiberOne bars or yogurts-also fantastic!


9. Nuts & smoothies are healthy options! Just be careful of the calories-both can be higher in calories than you'd think! (Best bet is to make your own smoothie with lots of fruit, ice, yogurt or milk, and don't forget protein powders! They can add flavor and filling protein!)


10. Eat slowly and with as few distractions as possible-I know easier said than done!

"I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory!" -Sasha Azevedo

Live, Laugh, Love,

Ashlee

(source for quotes)

This weeks goals!

As I was thinking about my goal for this week I was eating m&ms, (after I'd already had 2 small pieces of cake!) So the 1st thing that came to mind was to swear off chocolate for the week, but I know that would make me misserable! Especially with the PMS! (I seem to PMS for 2 weeks now? I'm not happy with that!) Anyway, I decided to make my goal this week writting down everything I eat! Food logs/journals are very very helpful, and studies show using one can help you drop tons more weight!!!! I've used it before and it was helpful, only after a week or 2 I get really frustrated, bored and lazy and I stop using it. So this week I'm going to stick it out! Hopefully making it a habit and possibly finding a way to use a food journal that will stick! Hey if it works for Carrie Underwood it'll work for me!!

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -Aristotle


Ashlee

Crazy Healthy Eating Strategies!?

Recently I read in a magazine how a celeb eats 80% fruits and veggies and 20% protein OR whole grains! It most definitely works for them, but for most people I think that's a little EXTREME! I know I couldn't do it at every meal, day in and day out, or even MOST meals. So I've been trying to have at least 50% of my meal in veggies or fruits. Its been working pretty well...a great tip I love to use is when I'm at a restaurant, say Pizza Hut, I'll most definitely have the salad bar first then go for the pizza and bread sticks (my FAV!) use the low fat dressing and I like to forgo croutons for the sun flower seeds, less empty calories but still crunchy! Also a trick I heard was to put the salad dressing on another plate or bowl and dip your salad & fork into it. I tried it with the 2 cap fulls of fatty Caesar I usually use, and I used less than one cap full! Really does work! Or use the salad spritzer sprays! I love those, infact, I used one today! Anyway, my point is is fill up on something like fruits, veggies, or soup before you go all out on meat, bread or desserts. Your body will thank you!

The greatest achievements were at first and for a time dreams. The oak sleeps in the acorn. -James Allen

Live Laugh Love~ Ash!

Healthy Steps for this week

I really liked the no red meat thing, well okay not LIKED but I think it made some difference in my energy levels. Granted last week was so crazy I didn't notice much, but I'm not sure I can swear off red meat for good. I'm thinking I'll try to have less than 2 servings a week!?! I had a burger yesterday @ a diner, and today I had a Whopper Jr! So I can have it once more this week. I can do that!

This week my goal/action step is to eat slower, and leave some food on my plate! And to stop when I'm almost full, especially since tonight I over ate. I didn't notice till about 30 mins after I was done, but I'm totally feeling like crap now! So eating slower should help, and leaving at least a few bites left on my plate will cut out some calories that will hopefully add up over the week!

"Happiness is not a destination. It is a method of life." -Burton Hills

Ash!

Update!

This week has been CRAZY! I have kept up with my no red meat thing, I haven't really noticed a difference yet? Maybe its because its only been a few days, an its also been a crazy week so I haven't had much time to focus on anything but school and track! And thanks to track I am definitely sore! Big Time! But I'm loving it, and a major plus to my crazy busy week...I haven't had time to pick apart my body. Well, I don't usually pick it apart and like make a list of things I need to change or anything, I just haven't had the time (or energy) to think its still a work in progress, yet I've still ate pretty healthy?! I'm thinking its a blessing in disguise! Must get back to homework!


"All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly.
AND YOU WILL TELL THEM YES." -Nike ad (Amen to this! It applies to life in general right?)


Live*Laugh*Love!
-Ashlee

This weeks goals!

I hate feeling like my body is a work in progress! Its very depressing! So this week I'm setting a goal to abstain from red meat! I've always wanted to have a vegetarian day like once a week or so...but I've never actually accomplished that, I think I probably forgot around lunch time! And I do know that it takes 3-4 weeks to form a habit, but I'm not really looking to give it up completely, I'm just doing a trial! I've read that a red meatless diet can give you more energy! And hopefully it can help me with the weight loss thing!?! One small problem though, I had some major issues last week with my anemia! So this may make it even worse, but I'm going to be diligent with my multi, and check the labels on my food to make sure they have iron! I'll give you an update!

Stats:
weight-about 159! :S

"Every time you wake up and ask yourself, "What good things am I going to do today?", remember that when the sun goes down at sunset, it will take a part of your life with it." -Indian Proverb

Ash

Healthy Decisions!

When making a decision: whether its what to eat @ a restaurant or something bigger like a job offer or college. You have to look at that decision in an in the moment kinda way! Ask yourself what road is the BEST road for me right NOW? We have no idea what will happen in our futures, we can hope and dream, but if there's anything I've learned (& gotten better @ thank the Lord!) is living more in the moment! Yes, its true the decisions we make today will shape our future, but there's no way of telling exactly how. Or which decision now will take you down what road in the future. So my advice/challenge for you is to ask yourself "What choice is best for me NOW?" And let the rest go, and cut yourself slack for knowing you did the best you could at that moment, not knowing what was going to come around the corner next! Live with NO REGRETS!

I'd rather regret the things I have done than the things that I haven't. ~Lucille Ball


Live, Laugh & Love!

Frustrastion times a million!

I am exasperated with myself! For the past few days I have been eating crappily.....eating nothing but fast food on sunday (gone ALL day) didnt help at ALL! And we also have 2 left over bday cakes, which I have attacked consitantly with a fork, and even a spoon yesterday! And my workouts have been anything but! I just tried to do the elliptical, didn't happen! Not even close, something is way wrong, I just kept stopping, after every 30-60secs! Thats crazy because I've gotten really good @ the ellip. 10mins is nothing now! Used to kill me which is sad considering how much I run during track! :S Anyway....I'm stressed, tired, and slightly pissed at myself for all this unhealthy stuff the last few days! And I weight myself this am (after breakfast so it only half counts!) I weighed almost 160! :O NOT COOL! I think now I'm going to try to salavage some workout time, since I have at least 2 hours of homework to do! And tom. night I'll be getting home late....maybe if I dance around/kickbox/jump rope/do push-ups and some random jazz I can get some of a workout in! Then its bed! Sadly I'm 17 and staying up till 11 watching Wildfire & October Road last night was too much, but I did have a sleepless weekend, so not that sad I guess! Hope you're all having better luck today! :)

"Here is the test to find whether your mission on Earth is finished: if you're alive, it isn't." ~Richard Bach

Ash!
Ash!

YAY! 2 lbs GONE!

Yesterday, I weighed myself like normal, well, okay sometimes my mornings are too hectic to remember! BUT yesterday I remembered, and I'm very glad I did because I LOST 2 lbs!!!! Thank God! I've been at my "plateau" of only losing 2lbs since jan 1st...since jan 8th maybe!?!? :S Although I did kinda give up, or not really give up just take a break from working majorly hard at losing the weight! So now I'm back on track!

Today I only got in one workout this morning, but I have started trying to squeeze in more strength and cardio bursts (like pretending to jump rope or some stairs) for just a few mins, and I've done some of that this afternoon! And I limited myself to ONE piece of pizza tonight! Very good for me! I def. want to encourage you to try the cardio and strength "snacks" :D throughout your day, I'm hoping all the calories I burn doing those will offset some of my snacking cals!

Happy Health,
Ash!

Weeks Goals

On sunday I came up with my 2 goals for the week! Goal 1= At least 200+ mins of cardio and 100+ mins of strength, weights, pilates, yoga, etc! I think I'm already at 130mins total! Pretty good! (100 of that is cardio! Half way there and its TUES! YAY!) And Goal 2 has a story! I was in my local grocery store looking at its VERY small meal replacement and protein bar section, when I looked up at a shelf I've seen one hundred times before!?!? And noticed low fat chocolate soy milk in a box thingy! So I decided to try it!!!!! I LOVED regular chocolate soy milk, but gave it up shortly after giving up coffee this fall. Mostly because I put it in my coffee, and it was high in cals & sugar. Now I'm back to coffee and soy milk! Only I don't have 1+ cups EVERY morning, more like a few times a week, and I only put about 1/2 teaspoon of sugar in it, almost BLACK! :) And My GOAL this week was to trade my treats for a cup of soy milk. Since it's only 70 cals and has protein in it, I figured it would be more filling than a square (or 4) of dark chocolate, maybe, at least it would be chocolate with less cals, and still kinda healthy. Well....I forgot about it till last night, and I also temp. forgot this afternoon after my pre-workout fruit parfait thing! oops!

Updates on workouts!
Sunday: about 20 mins of kickboxing (a dvd)
Monday: Am before school-20 mins of elliptical
After School- nice out so I went for a run about 30mins
Today: Am-Pilates about 25-30mins
After School-started out with a kickboxing dvd (recorded from tv! lol) but realized I'd done it too many times, and it was too easy! So stopped and did my own workout :S so about 30 mins of kickboxing and some ab work on my stability ball.
I now need to get a new kickboxing dvd (any suggestions?) And get some sleep! I think I might be fighting off a cold, I'm pooped and I only stayed up till 10 last night, which is earlier than last week, and usually normal for me! I just realized monday night that 9 should be my new "bed time"! I feel tons better in the morning!

Good Luck,
Ash!