Wall Sits

…Wall Sits…

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Wall sits are something you can do anywhere. I challenge you to a 1 minute wall sit today.

✔️Make sure your hips are in line with your knees (my hips could have been lower in this pic)

✔️Ground down through your heels

✔️Back firmly against the wall

 *Don’t forget to SMILE! You’re working your legs like crazy! 😊 

One Bowl, Simple Ingredients, & 100% Whole Grain

Are you looking for a healthy snack that has simple ingredients and 100% whole grain? Made with oatmeal and whole wheat flour, these healthy oatmeal bars are wholesome enough for breakfast or an afternoon snack. Try one warmed up with a dollop of Greek yogurt!

Today’s recipe is Strawberry Oatmeal Bars:

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Strawberry Bars:
1 cup old-fashioned rolled oats (gluten free if needed)
3/4 cup white whole wheat flour (or substitute all-purpose flour or 1:1 baking flour to make gluten free)
1/3 cup light brown sugar
1/4 teaspoon ground ginger
1/4 teaspoon kosher salt
6 tablespoons unsalted butter, melted (or substitute melted coconut oil to make vegan/dairy free)
2 cups small-diced strawberries (about 10 ounces), divided
1 teaspoon cornstarch
1 tablespoon freshly squeezed lemon juice (from about 1/2 small lemon)
1 tablespoon granulated sugar, divided

Vanilla Glaze (Optional):
1/2 cup powdered sugar, sifted
1/2 teaspoon pure vanilla extract
1 tablespoon milk (any kind you like)

Directions:

Place a rack in the center of your oven and preheat to 375 degrees F. Line an 8×8-inch baking pan with parchment paper so that the paper overhangs two sides like handles.

In a medium bowl, combine the oats, flour, brown sugar, ginger, and salt. Pour in the melted butter and stir until it forms clumps and the dry ingredients are evenly moistened. Set aside 1/2 cup of the crumble mixture, then press the rest into an even layer in the bottom of the prepared pan.

Scatter half of the strawberries over the crust. Sprinkle the cornstarch evenly over the top, then sprinkle on the lemon juice and 1/2 tablespoon of the granulated sugar. Scatter on the remaining berries, then the remaining 1/2 tablespoon sugar. Sprinkle the reserved crumbs evenly over the top. You will have some fruit showing through.

Bake the bars for 35 to 40 minutes, until the fruit is bubbly and the crumb topping smells toasty and looks golden. Place the pan on a wire rack to cool completely (you can speed this process along in the refrigerator).

While the bars cool, prepare the glaze: In a medium bowl, briskly whisk together the powdered sugar, vanilla, and milk until smooth. Feel free to add more milk if a thinner consistency is desired. Using the parchment-paper handles, lift the bars from the pan. Drizzle with glaze, slice, and serve.

*Store leftovers in the refrigerator for up to 5 days.

Why is water so important?

I can’t stress enough how important it is to drink enough water!
Here are six reasons to make sure you’re drinking enough water every day:
1. Drinking Water Helps Maintain the Balance of Body Fluids.
2. Water Can Help Control Calories.
3. Water Helps Energize Muscles.
4. Water Helps Keep Skin Looking Good.
5. Water Helps Your Kidneys.
6. Water Helps Maintain Normal Bowel Function.

So, remember to always drink your water!

 

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Easy, Healthy, & Ready in 20 Minutes

Who doesn’t love a meal that is healthy and ready in 20 minutes?

Stir-fries are fast and hit every food group from veggies to lean protein. Start to finish, this simple dish can be ready in 20 minutes. This particular recipe is lighter and healthier than a traditional stir-fry recipe. It’s packed with veggies, sweetened with honey, and served over whole-grain brown rice or quinoa.

Today’s recipe is Thai Cashew Chicken:

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Ingredients:

Cashew Chicken:

  • 1 1/4 pounds boneless, skinless chicken breasts (about 2 large), cut into bite-sized pieces
  • 2 tablespoons cornstarch (or substitute arrowroot powder)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 1/2 tablespoons canola oil
  • 3 medium red bell peppers, seeded and cut into bite-sized pieces
  • 1 large head of broccoli, cut into florets (about 4 cups)
  • 1 bunch green onions (about 6 medium), thinly sliced
  • 2/3 cup dry roasted, unsalted cashews
  • Cooked brown rice or quinoa, for serving

Sauce:

  • 1/4 cup reduced-sodium soy sauce
  • 3 tablespoons seasoned rice vinegar
  • 2 tablespoons honey, plus additional to taste
  • 1 tablespoon freshly grated ginger
  • 2 cloves garlic, minced (about 1 teaspoon)
  • 1/4–1/2 teaspoon red pepper flakes, plus additional to taste

Directions:

  1. In a small bowl, toss the chicken pieces with the cornstarch, salt, and pepper.
  2. Heat the oil in a large skillet over medium high. Once the oil is hot and shiny, add the chicken mixture and sauté for 4 minutes, just until lightly browned. Add the bell pepper, broccoli, and green onions. Continue sautéing until the chicken is cooked through and the vegetables are crisp-tender, about 5 additional minutes. Stir in the cashews and cook for 30 additional seconds.
  3. While the chicken and vegetables are cooking, prepare the sauce. In a small bowl or large measuring cup, stir together the soy sauce, rice vinegar, 2 tablespoons honey, ginger, garlic, and 1/4 teaspoon red pepper flakes. Taste and add additional honey and/or red pepper flakes as desired (I added an additional 1/4 teaspoon red pepper flakes). Pour the sauce over the skillet and toss to coat. Enjoy immediately with brown rice.

Why Should Women Lift Weights?

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There are so many reasons why women should lift weights, but I’ll just share some TOP reasons:

*Lifting makes us more toned. Even if we “gain” weight, we look smaller! (so no, lifting won’t make you bulk, ladies)

*You burn more calories during your CARDIO workouts if you have more muscle!

*You burn more FAT if you have more muscle!

*Muscle is the fountain of youth … go get you some! 

My favorite lifting workouts: ChaLEAN extreme, Body Beast, and the 21 Day Fix Extreme 

Happy Spring!

Can you believe it’s Spring, already?  

This delicious salad is perfect to make in a large batch. It will hold in the fridge for about a week without the dressing. Or, if you like to prep your meals for the week, you can also store the salad in individual containers and pack your dressing on the side. 

Today’s recipe is:
Spring Shaved Brussels Sprout Salad with Lemon Poppy Seed Dressing

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Ingredients:

Salad:
1 lb Brussels Sprouts, trimmed and shaved
1/2 cup dried cranberries
1/2 cup roasted, salted almonds
1/2 cup crumbled Goat Cheese 

Citrus Poppy Seed Dressing:
1/4 cup fresh lemon juice (about juice of 2 large lemons)
2 tablespoons honey
1/2 teaspoon Dijon mustard
2 1/2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1/16 teaspoon onion powder
Pinch salt
1 teaspoon poppy seeds

Directions:

Salad: In a large bowl, combine the Brussels Sprouts, dried cranberries, almonds, and goat cheese.

Dressing: Combine the lemon juice, honey, Dijon mustard, oil, vinegar, onion powder, and salt in a blender. Mix until smooth. Add the poppy seeds and process just until combined. Place in a container and store in the refrigerator until ready to use.

When ready to serve, top salad with dressing and serve.

What Motivates You?

What motivates me is the person I’ve become. I no longer make excuses. I give myself breaks and time off, sure, but I love my resilient spirit. I am motivation by muscle! Strong over skinny any day 💪💪💪

What about you guys?

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Simple, Healthy, & LOW-CARB! What?!

Are you looking for a twist on a traditional spaghetti recipe? This spaghetti squash recipe is not only simple and healthy, but LOW-CARB, too!

Today’s recipe is Garlic Parmesan Spaghetti Squash:

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Ingredients:

  • 8 tablespoons unsalted butter, divided
  • 3 cloves garlic, minced
  • 1/4 cup vegetable broth
  • 1/2 cup freshly grated Parmesan
  • 2 tablespoons chopped fresh parsley leaves

For the Spaghetti Squash:

  • 1 (2-3 pounds) spaghetti squash
  • 2 tablespoons olive oil
  • Kosher salt and freshly ground black pepper, to taste

Directions:

1.  Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2.  Cut the squash in half lengthwise from stem to tail and scrape out the seeds. *Drizzle with olive oil and season with salt and pepper, to taste.
3.  Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes.
4.  Remove from oven and let rest until cool enough to handle.
5.  Using a fork, scrape the flesh to create long strands.
6.  Melt 4 tablespoons butter in a large skillet over medium high heat. Add garlic, and cook, stirring frequently, until fragrant, about 1 minute.
7.  Stir in vegetable broth. Bring to a boil; reduce heat and simmer until reduced by half, about 1-2 minutes. Stir in remaining 4 tablespoons butter, 1 tablespoon at a time, until melted and smooth.
8.  Stir in spaghetti squash and gently toss to combine until heated through, about 2 minutes.
9.  Serve immediately, topped with Parmesan and garnished with parsley, if desired.

How Often Do You Meditate?

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Isn’t meditation weird?! No, it’s awesome 😋

I never used to meditate. I also used to be highly reactive, impatient and on autopilot for 90% of my day. Then I started meditating for 10 minutes a day, and I started to find more space & peace.

Meditation isn’t religious. It’s you, taking time to stop, feel, and breathe. There’s also scientific evidence that shows regular meditation over time can start to heal & strengthen synapses in the brain. Yes- meditation rocks!

SO. Your challenge is to find 10 minutes today to meditate. If you already know what you’re doing, great! Do it today.

If you’re new, I’m going to make it super easy for you. Download the app HEADSPACE on your phone. It’s a free app, and there are 10 free guided meditations available. The guy speaking is calm, friendly and gives you an easy 10 minutes of getting present.

Make sure you:
✔️go to a space where you can be uninterrupted for 10 min
✔️sit in a comfortable position
✔️make sure all notifications / sounds are turned off on your phone

Now… GO MEDITATE! 

Tired of the Same Boring Sandwich?

Are you tired of eating the same boring sandwich or salad for lunch? If you answered “yes”, you’re in luck! These chicken avocado spring rolls are easy to make and a perfect lunch for anyone, even kids! 

Today’s recipe is Chicken Avocado Spring Rolls:

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Ingredients:

  • 12 rice paper wrappers
  • 1 cup arugula
  • 1 cucumber, julienned
  • 1 carrot, peeled and julienned
  • 8 ounces free range chicken or turkey breast, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1 avocado, halved, seeded, peeled and thinly sliced

For the spicy peanut sauce:

  • 1/4 cup peanut butter
  • 1/4 cup water
  • 1 tablespoon hoisin
  • 1-2 teaspoons Sriracha

Directions:

1. Working one at a time, wet rice paper for 10 seconds and transfer to a work surface. Place arugula in the center of each wrapper and top with cucumber, carrot, chicken/turkey, red onion and avocado. Bring the bottom edge of the wrap tightly over the filling, rolling from bottom to top until the top of the sheet is reached, being careful not to tear the rice paper. Repeat with remaining wrappers and filling.

2. To make the dipping sauce, whisk together peanut butter, water, hoisin and Sriracha in a small bowl.

Enjoy 🙂

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