Make your Workout Routine Like an Onion


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Make your Workout Routine Like an Onion

I think it was Shrek that said that people are like onions… that you have to peel back the layers to really get to know them. Maybe it was ogres that are like onions??? Anyway, I want to suggest that the best workout routine and schedule also be onion like.

When I started my journey back into regular exercise I had one focus- GET THAT WORKOUT DONE! As a mom of 5, with two breastfeeding babies at the time, I just couldn’t figure out how to get a workout in. I had picked a 25 minute program (T25) so that I could knock it out as quickly as possible but it was the timing that I just couldn’t figure out. Most of my workouts were either in front of the kids while they played or at midnight. Neither scenario was ideal but I went 13 weeks straight this way, without missing a single workout.

After a few months, or honestly, even a week or two, the newness of your exercise routine can wear off. Sometimes it takes 6-8 weeks to really see results and if you aren’t consistent that whole time you might not see what you want- making it even harder to keep your momentum.

Here’s what I want to suggest: make your workout like an onion. Hide your workout within layers of routine. Don’t treat it like a new spice you’re trying out or it might feel like overkill after a while.

On January 1 of 2016 I committed to EARLY morning workouts. Sam literally told me, “I don’t think this is a good idea. Your body doesn’t do well with early mornings and I don’t think you’re going to be able to keep up the routine.” Oh boy…. don’t dare Ashley! I mean, when I hear, “You can’t” of course I think “Oh, yes I will.”  So, now I get up between 4:30am and 5am. It started out at 5am but I found I piddled for a while and I really needed to start my workout right at 5am.

This is my routine since Jan 1, 2016:

4:30: Get out of bed, wander, go pee, drink room temperature water, make and drink Energize, prepare Hydrate workout drink, get workout gear on, and set up laptop with workout (I stick to a specific program and the set calendar not only for best results but I find it is best for momentum and not skipping).

5:00am: Workout using a Beachbody at home workout program. Sometimes I use the DVDs but usually I stream it from On Demand.

  • Practice and videotape my progress on my yoga pose (practicing crow at the time this was written).

5:30: Read my devotion from the day from “New Morning Mercies,” pray, and read the passage from the Bible that my church has suggest as the daily reading in our Bible app. A lot of times I stretch or sit on my exercise mat while I do this.

  • Make and drink my Vegan Chocolate Shakeology

6am: Write in my daily planner the top 3 things I need to accomplish for the day. I try to do only three because usually I’m lucky if I can cross off two. I make these things the MOST important things that will move my life and business forward.

6am-8am: Work on my health coaching business. This looks different every morning. It usually includes making some posts, writing a blog (it’s 7:14am as I write), checking in with my Busy Girl Fitness Challengers, checking in with my coaching team and/or making some posts in our community groups that would be helpful to them.

8am: THE FUN BEGINS! Kids get up and…. well… the rest of the day is a big surprise. Of course we have a schedule but- the when the world and especially our crew wakes up- we never know exactly what will happen.

So… I share my schedule with you to show how it’s gone from being a sporadic workout to a catalyst to the most productive time in my whole day. Here are some very simple ways you could build some layers around your workout routine:

  • Buy a cute workout outfit or new shoes that make you feel more confident when you put them on.
  • Wear bright lipstick when you workout.
  • Drink a pre-workout drink like Energize (this is what I suggest for clean ingredients) and electrolyte replacement like Hydrate.
  • Put on a Pandora station you love or a mix you make on your phone for during, before, or after workout.
  • Post a Bible memory verse somewhere where you’ll see it first thing and memorize it as you get ready for your workout.
  • Stretch 5 minutes after your workout
  • Reward yourself with Shakeology or a healthy clean snack afterwards

 

 

 

 

 

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FREE 30 DAY MASTER’S HAMMER & CHISEL BODY PREP GROUP


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This month I’m doing something I’ve never done before. I’m offering a FREE 30 day body-prep group for those wanting to prep their bodies (and minds) during December so that they can go full out starting the first Monday of January. See, I know how easy it is to say “I’m ready to go! I can do this!” but then give up because of the insane holiday schedules and the lure of Christmas goodies. For me to decide for you that this month would be THE month to get your best health and results ever would be unrealistic. I believe, without a doubt that if you do the Master’s Hammer & Chisel- full out- 100%- the workouts according to the schedule, the nutrition as planned- no giving up, not cheating, that you will be so happy with your health, strength and body that you will want to send me a friendship bracelet for telling you about this program. I’m going to be sharing more about the program, the trainers, and the nutrition throughout the next days and weeks BUT I’ve had enough of you message me already and say you are ready to go that I don’t want to make you wait. Let’s start with the basics… For the month of December, I am offering all of you a free 30 days on the Beachbody On-Demand site- called a “Club Membership.” Think of On-Demand of like Hulu for the best at home workouts ever created… Actually- Beachbody hired the main programer that programmed Hulu to create On-Demand so… yeah…- IT’s amazing. Let’s Take a look.  Once you sign up for the Free 30 days (I’ll show you how to do that in a second). You’ll login and see this amazing collection of at home workouts. They are broken into several sections. Up top you’ll see any Beachbody programs you’ve bought in the past using the same email login- the full program will be there- streaming. Here’s my Body Beast Program so you can see what I mean. Then, this section is where you’ll find a bunch more full workouts- these are Beachbody classic programs- aka- the older ones. Next, you’ll find the section for the newest programs. These offer a sample workout from each of the programs so you can see if you like them enough to buy the full program. Here’s how our Body-prep challenge – Let’s call it the Early Bird Challenge because we are getting an early start and setting ourselves up for perfect results in 2016… We have created this hybrid schedule that uses different workouts on On-Demand that will prep your body for the intensity and Challenge of the Master’s Hammer and Chisel. Each name on the schedule simply corresponds to a different full workout. The dates right here are wrong, but don’t worry- I’ll fix that. We will use this Facebook group as an accountability and encouragement group. Some of you will want to jump in right away and purchase and start the full Hammer and Chisel and will be able to share tips. The rest will be able to laugh about the extra piece of pumpkin pie you ate while be proud you resisted the peppermint latte and got in your ISO Speed Chisel workout on On-Demand. This won’t be like my usual Challenge Groups that I take a more active role in but it will be more about peer support. Starting on the First Monday in January, we will begin our official Hammer and Chisel Challenge Group. That one will be co-lead by me and another coach and offer a lot more value and involvement. The goal is to prep our bodies for the January start and in January go FULL out – no looking back. To participate in that group- you’ll need to purchase a Hammer and Chisel Challenge Pack. I know some of you aren’t ready for that yet so I will tell you how to get set up with the full program in a separate video. For now- let’s get you started with a Free 30 Day On-Demand membership. Click the link in this post and sign up. It is important that you use this link because it will link you to me as your coach. After the first 30 days, if you want to keep the On-Demand feature, it’s $2.99/week and charged quarterly at $38.85. You can literally sign up for a free 30 days and call and cancel the next day so you never get charged- however- it’s $2.99 a week and awesome so…. Alright! Are you ready to do this? Go ahead and sign up and then comment below AND message me so we I can hook you up with some materials you need and we can get to know each other. Let’s Get Chiseled! CLICK HERE FOR YOUR FREE 30 DAY STREAMING WORKOUT PASS Then, fill this quick questionnaire out so I can get you started right and added to our group:

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