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Tips From Your Trainer: Water

16 Mar

Photography by Cockdiesel Photography, circa 2011

*Water, we are made up of 60 to 70% water.
*Blood is mostly water and your lungs, muscles and brain all contain water.
*Water regulates body temperature.
*Water provides the means for nutrients to travel to your tissues and organs. Think of your skin.
*Water transports oxygen to your cells, removes waste, and protects your joints and organs.
*Water consumption takes away bloat. If you are dehydrated or not drinking enough, your body will preserve the water you have by holding onto it in the cells, often the fat cells, giving you that bloated feeling.

1. When I first began drinking water, I had a desk job. I purchased a gallon jug from Meijer that had a handle and spicket on it. I had my favorite E.T. glass from my childhood at my desk, would fill it up and drink it like it was my job. When the glass was empty, I was pouring more water in to drink. It actually gave me my first taste of what it was like to set “Mini Goals,” something I use To This Day. Mini goals add up over time and before you know it, you’re easily drinking water like it’s a habit, and a healthy one!

You can find these water bottles at Meijer.

2. Find a water bottle that speaks to you. I love these from because they Inspire & Motivate me.

3. “Drink water like it’s your Job,” is the thought I always had in my mind when approaching my day. It works.

4. How much water do you drink per day? I recommend shooting for a goal of 8 glasses (8 ounce glasses), so 64 ounces per day. If you don’t drink water at all, cut back on what you do drink by one glass/cup (ie, coffee, pop, juice) and add in one glass of water to replace that. Then, every week, add another glass of water, and so on.


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Follow the details below on how to enter!

1.  Subscribe to my Blog (if you haven’t already!)  It’s the button on my Blog that says, Follow My Blog.  Follow me on Facebook @Fierce Forward.

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3. Leave a comment telling me which product you would like to win!!!

Two lucky winners will be chosen at random tonight. Good luck!

Watch for my weekly Tips From Your Trainer.


Realizing how much awesomeness you really have.

18 Feb

I woke up this morning and was driving to work in the early morning hours. I just recently fell in love with this Remix Group called RAC. So I’m listening to one of my new song obsessions and it just has that tone of happiness that took me out of my funk and made me realize how great my life really is.

`It’s so easy to say things like:
`I STILL don’t make much money
`I’m almost 30, what have I done to be successful (even though I have created many accomplishments, why do I still ask myself this question?)
`I am still addicted to caffeine, what’s my problem.
`I am broke.

OK, I see what MINE centers around and it’s hard to just take a deep breathe and be happy in that but driving to work, and having that small moment with my new song, it made me feel for a moment how happy I was to listen to that song and how good I really have it. I used to care about so much more and each year I grow a little more into my own, into not caring, and I LOVE IT!!! I LOVE IT SO FREAKING MUCH! I love getting a year older every year because I Feel more comfortable in my own skin and I realize each year how far I have come as a progression of person. I do work on it and always have, but every experience, I make as an opportunity to grow and it catches up to you.

I realized also, I’ve battled for a very long time to “JUST BE HAPPY” with my life and with what I have and that that should be enough. But then I’d think or feel something different and it felt so out of my control because I’m “feeling” it and that’s a very different thing to control than a choice….BUT what I realized was that sometimes you can’t force a feeling or a persona, sometimes it just has to come to you one day. Sometimes it just has to catch up to you and what you have gone through. You can’t force things, you can’t force feelings, you can’t force your progression. Everything takes time.

I also thought to tell you to ‘Look for those little moments’ that make a big difference. Those little moments when someone says something really special to you or you hear a new song that makes you feel differently….remember those moments and look to them every day.

Pheonix-Armistice (RAC Remix) *too hot for this earth-it’s soulfull and deep but in a playful remix way.

A Mentor will guide you

22 Dec

I think of Steve Jobs, Arnold Schwarzenegger, Bruce Lee, Will Smith, Thomas Edison, Matt Lowe. The list could go, but these people I look up to, not because of what they look like, not necessarily because of the fact that they are public figures in some way, but because of what they have done and who they are.

I believe when you find a mentor, something clicks. It’s almost as if, if you met this person face to face, you know you’d hit it off. You share similar views, perceptions and thoughts on the world and on character, ambition and goals. From my experience, there aren’t many people you meet that you, after hearing them talk and express who they are, you just want to ride their coat-tails to enjoy the ride and learn from them, because you know inherently, there is something there for you..something big.

Steve Jobs on Self reflection in one’s own life and making a choice.
“For the past 33 years, I have looked in the mirror every morning and asked myself: ‘If today were the last day of my life, would I want to do what I am about to do today?’ And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.”
Steve Jobs

Arnold Schwarzenegger on Life and being Hungry
For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.
Arnold Schwarzenegger

Bruce Lee on limits we place on ourselves
If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee

Will Smith you HAVE To watch this video if you want to see from a beautiful perspective

Thomas Edison on falling and never giving up
I have not failed. I’ve just found 10,000 ways that won’t work.
Thomas A. Edison

and a bonus link:

What I have noticed about my mentors is that what they all have in common is this: they are all deep thinkers, they all have a passion for life and moving forward, they have all accomplished great things in their lives and almost live as if their purpose is to continue creating and learning from their experiences and then sharing their lessons so others don’t have to learn the hard way. They all want to help others and do their best to offer what they are able to. They all never give up. They all are dreamers who believe anything is possible.

The importance of a mentor is MONUMENTAL. You MUST find someone(s) to look to for guidance in times of bold passion and in times of feelings of cold depression thinking nothing is going right. You have to realize that they people serve as your grounding point. They will help you when you feel all else is lost and when you feel you are moving mountains.

How do you find a mentor. Here is how I have found mine…
1. look for quotes that inspire and move you. quotes that speak to your soul. When you find one that does just this, you’ll know it because you’ll feel it. Look who wrote/said that quote and see if that person has said more things that grab hold of you.

2. it does not have to be a public figure or someone that you don’t know in person. think about who in your life is doing great things that you wish to accomplish, maybe similarly or in different ways. it can even be someone who just has this light about life. Another one of my mentors is my step dad. He walks in a room and is just charismatic and like lightening, in the best way possible. He sheds light on almost all situations, something that I could do a little more of! He has always said to me, “Ash, do onto others as you would have them do onto you.”~The Golden Rule I’d say I live my life very much in line with this.

3. pinpoint what you have always wanted to do but never had the guts to carry forth with. who is doing that very thing. maybe you’ve always wanted to open a business and you know someone who has done just that and started out of a garage and is now running a million dollar company. I think of Ryan Deluca of He did just that. I think that’s pretty effing amazing.

4. begin listening and opening yourself up more to find that mentor. thinking and thinking and thinking about finding him or her, you will be open to that person coming to you, whether through a friend’s post on facebook of a quote that you love to the person who sits next to you each night while you’re winding down. maybe it’s something about your spouse/boyfriend/girlfriend/child you love that is undeniable to you and you love how they live their life. Start listening for that person to come into your life somehow.

Life is tough and facing fears is brutal. Having someone that has done it before or who has walked in the shoes in some way, that you really want to walk in, is more motivating than you can imagine.

Start looking now.