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https://www.instagram.com/ashleydaniel06/

Any questions about training email me at ashdaniel06@gmail.com

3 week update

It's been about 3 weeks since I completely changed my diet and exercise.  My diet has been much better and easier than I thought.  However, I still struggle when I go to Chris's house because all he wants to eat is pizza and his mom makes cake every other day.  At least my will power is getting stronger!

As far as exercise, I have been making it to the gym every day and running each morning.  I'm going to purchase a spin bike in the near future because running every morning is hard on my legs.  I'm currently fighting shin splints so low impact cardio would be much better!

 This is the bike I'm going to get.  I love that it has Google maps and I can ride anywhere I want!

I also discovered that I hate the taste of protein powder mixed with milk or water.  I decided to try About Time's pumpkin spice protein, so we will see how that goes.  I love that it has no carbs and is all natural.  I've been struggling to find a protein powder that I actually like.  Most make me sick to my stomach.

Here's an update picture from when I started to now.  Not much of a change quite yet but I feel much better!  I've been wearing my Zensah compression sleeves for my shin splints.  They help so much.

On Wednesday I took my board exam for physical therapy.  Super hard and I had a migraine during the test.  But at least it's over.  I have to wait until next week to find out how I did.  My friend and I decided to celebrate after by getting coffee and Mrs Field's.  But now I'm back on track and ready to lose more weight!

Fell off the Fitness Wagon

So I fell of the wagon. Who hasn't?
The holidays were great, but horrible for my diet. 

Now my brother's wedding is about 11 weeks away and I'm the heaviest I've ever weighed.
Time to buckle down. I have a brand new diet/workout plan that I've been sticking to since I started on Sunday.  

I'm more sore than I ever have been in my life haha. But I'm sticking to it. 
I won't be the biggest bridesmaid. I just won't. I can't.

So join me in my transformation. I'm also doing the Advocare 24 day challenge and offering prizes!!!! to anyone who joins! Email me for details about the challenge -->ahuebner06@gmail.com

I'm hoping to lose 20 pounds by the wedding April 4. 
I started Sunday and so far I've lost 4 pounds. 

I am NOT allowed to get discouraged! I must give myself at least 6 weeks before I really start to see/feel a difference. 

Today I woke up feeling extremely unmotivated. I didn't even want to walk down the stairs to my treadmill.
But I put on my fun Nike Pros and exercised anyway. 

Because that's when it's most important.

I can't wait until this is my "before" photo 

Exercise is medicine

As a future doctor-of-physical therapy, I see this with my patients all too much.  They have diabetes, or high blood pressure, or high cholesterol, and they're overweight.  And guess what?  They're taking pills for all of these.  There is an easy solution to all of these problems but not many people want to put in the effort of exercising regularly.  An hour is 4% of your day! Use it to exercise and you will not only feel better, but look better, have more energy, be less depressed, and overall be healthy.  

Today I signed up to be a FitFluential Ambassador.  I feel as a physical therapist and fitness enthusiast, it is my duty to live and promote fitness.  I have a unique opportunity as a PT to promote fitness because I see about 20 patients a day!  That's a lot of lives I can change.  And if they trust me because I got rid of their pain or fixed a problem, they are more likely to listen to what I have to say about long-term fitness.  I am also taking online clients for fitness programs! 

No excuses! Let's get fit!

The American College of Sports Medicine (ACSM) recommends a combination of moderate and vigorous intensity aerobic activities and flexibility exercises 3-5 days per week for healthy individuals, and muscular strength/endurance training 2-3 days per week for healthy individuals.  These are not guidelines for those people who want to compete in figure comps or body build   These are just general guidelines for those who want to be active.  If you want a personalized training program email me or select the Paypal option above! 

Fat Sick and Nearly Dead?

Has anyone seen the movie, Fat Sick and Nearly Dead?  My one friend from school told me about how she was going to do the juice fast.  At first I was like yeah ok thats cool.  But then I started doing my own research.  I checked out the website online rebootwithjoe.com and the stories on there were just amazing.  I finally watched it on my kindle, and it was amazing to see the changes in those people.  I decided that I'm going to try a juice fast.  Definitely not as long as the people in the movie but I'd like to make 10 days.  So yesterday, I bought a brand new fancy juicer and all of my fruit and veggies.

This juicer is amazing by the way.  Yesterday I decided to try a few recipes to see what I liked and I quickly found my favorite is: 4 carrots, 2 apples, and half a lemon. So good!

So here I am day 1 with my juice.

My hopes for this juicing is to lose a bit of weight from my vacation this weekend, clear up my skin (which you can see from the picture is not great), and get some energy.  Maybe get rid of my stomach issues? That would be nice.  I'm halfway through day 1 and so far I have a weird taste in my mouth from all the veggies and I'm ridiculously tired.  Hopefully this goes away soon.  I plan on still going to Crossfit tonight!

Advocare💥

Last Day of Class Ever!

Today is my last day of class ever.  After being in college/grad school for 7 YEARS. 

I'm writing this as I sit in my last lecture on interviewing. I can't believe its finally over. It's crazy to think about but I'm ready to get on with the next stage in my life and finally make some money.  I have big plans for the future! I just added a button to the top of my page for customized training programs! Here are my credentials: Bachelors degree in Exercise Science, and a soon-to-be Doctor of Physical Therapy :)

Here's a picture of my abs coming in :) Excuse the messy hair...that's what happens when my hair air-dries.

So many exciting things going on...

There are so many exciting things going on right now! Today was my last final ever and I keep getting awesome grades on final projects.  I only have one more day of class then I am done with class forever.  I only have two more clinicals then I will be Dr. Ashley :) 7 LONG years of school and working my butt off I am ready to be done.

Today I went back to Crossfit after a short break due to my foot.  The WOD was way harder than it looked:
Max 5 rep push press (95#)
+
Elizabeth (21/15/9 power clean (75#) + ring dip) 6:32 minutes
+
60 hollow rock for time (2:07)
It feels great to be back at the gym.  I'm ready to kick my butt into shape now that my school work is done.  I don't have any homework during clinicals so I have no excuses! 

I'm Back!

I realized that I haven’t written in awhile.  I’ve been so busy with grad school that a lot of things had to be pushed to the back burner.  Now that I’m done with all of my coursework in school and all I have left is clinicals, I have so much more time to write on here, work on my health, and spend time with my family and friends.  

I have some big plans for the future!  Recently, Ive decided to work on my health and get fit to eventually compete in a figure show. Crazy I know!!! But I’m so excited! I started training with MSHELL Fitness in April but now I’m ready to give it 110% with the goal of competing in the spring.  Also, I’m going to start writing a healthy cookbook.  I’ve been collecting and trying recipes for years now, so I’m going to put it together in an E-book.  Lastly, I’m going to start designing fitness programs.  I’m finally going to put my Bachelor’s degree in exercise science to work.

  So this morning I woke up late and decided to make some breakfast oatmeal cookies for a quick breakfast!  These are delicious and can be eaten for breakfast, pre workout, or a healthy dessert, if you’re like me and have a huge sweet tooth.

Banana Oatmeal Breakfast Cookies:

• 1 banana, mashed
• 1 cup oats
• 2-3 tbsp nut butter, depending on your taste
• 1/4 cup dark chocolate chips, because I like to party :)

Directions:

Mash the banana in a large bowl.  Add oats, nut butter, and chocolate chips, and mix.  Bake on 375 for 10-15 minutes. Makes 6 servings.

I caught the plague

Well my working out is on hold for the time being.  Until after my plague goes away.  That's what I got for my birthday.  The plague.  I missed almost two days of class now.  My throat is on fire and I can't stop coughing.  I woke up in the middle of the night last night and I was actually coughing up stuff.  It was awful.  I haven't been sick in over a year and this is the worst I've been sick in awhile.  I might try some yoga but we will see how I feel. My whole body just aches.

That pretty much sums up how I feel right now.

Today is my birthday!

I ran 5 miles yesterday only since I was still sore from Monday.  Boy am I feeling it today.  I woke up with a sore throat, no voice, and my whole body is sore.  Today's workout is a 20 minute yoga routine and lower body at the gym if I can.  I also need to study for a huge neuro exam that's tomorrow morning.  Yay PT school!

When I think I am totally prepared for an exam:

Day 1 of Official Half-Marathon Training

Strength 3 set of 8-12 each

• Bench press
• bent over barbell row
• dumbbell shoulder press
• skull crushers
• barbell curl
• Various crunches

Running

• 5 miles

Today is going to be a late workout.  I had class from 8-5:30 today, and I still have a bunch of work to do tonight.  

Wednesday is my birthday and I decided that I want a new pair of running shoes.  What kind of shoes does everyone like? I'm looking at these: Mizuno Wave Rider 16

I tried a pair on at the True Runner store in Shadyside and I absolutely love them! Unfortunately they didn't have this color so I have to order it and wait for them to come in.

I really don't feel like working out today...so I need to remind myself to:

It's been awhile...

Wow it's been awhile since I last posted! So much has happened:


1. I have a new amazing wonderful boyfriend Jon :)

2. I'm excelling in PT school! I got a 4.0 during the spring semester and summer semester is going equally as well.  My confidence is going up because I'm finding that I have a natural talent for physical therapy.
3. I have my first 5k this August! It's the Color Me Ran 5k and I couldn't be more excited!  Running has always been a challenge and its finally getting easier.
4. I've been biking a lot more and found a true love for mountain biking.
5. I am a bridesmaid in my brother's wedding! So excited!
6. I found out I have some TMJ issues and I am going to see an oral surgeon about that in a few weeks. (Hopefully I won't need another surgery)


No exercising today....I had class from 8-7 eww


I'll post more later I have to get back to class!

So glad August is over!

August was a horrible month. My boyfriend broke up with me during it, and I'm finally able to write about it. He told me that he didn't love me anymore.  After being together for over 4 years. It was one of the worst things I've ever been through. Give me a ruptured appendix again! I rather have that than the pain I felt during this. Anyway, I'm starting to get over it now. I have to try not to think about it because its like I'm starting over again.

Here's a list of things I'm going to do now that I'm not tied down and wasn't able to do with my boyfriend:
1. Get a German Shepard...I've wanted one for awhile but my bf hated animals
2. Travel out of state for my clinicals....I couldn't do this because my bf had a house
3. Be a traveling PT after I graduate...Couldn't do this for the same reason as #2
4. Get a bike and do races...boyfriend hated anything outdoorsy
5. Start running and do a marathon...boyfriend hated exercise

So I'm starting to see how this break up could be a good thing. Even though I miss my best friend. I know it will take time to get over, and I'm glad I have grad school to keep me busy.