And the winner is…

14 Mar

Thank you all for your support at Fierce Forward. It is a community of people that basically, kick ass and BAD ASS!

Watch the video to find the winner. If you don’t win, you can still work with me. Here is the link for more info on my 12 Week Training Services. Also, if you haven’t gotten your FIERCE WEAR, you may buy here….I need YOU to sport your Fierce Attitude and Represent!
Any questions, please email me @ fierceforward@live.com
http://on.fb.me/wBQF0i

Oh yah, follow me here, or I’ll kick your butt!



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I want YOU to be my next Success Story!

10 Mar

HAPPY FRIDAY!

Most of you know my weight loss journey, but for those of you who are new to Fierce Forward Click Here.

Throughout my Journey I have trained and mentored others through my Successful & Fierce, 12 Week Program! What? So your goal is to compete in a Bikini Competition? Not a problem, done that!
Whether you want to just learn how to shape up your current diet, lose 50 pounds, 100 pounds, the last 10 pounds, build muscle, prepare for a Photoshoot, or even train for the Tough Mudder, I got you covered! I train women & men.

The Fierce, 12 Week Program consists of….
-A Skype or Phone Consultation once per week.
-Personalized/Customized Meal & Exercise Plan designed specifically for you.
-Food List of clean, healthy, whole foods.
-Weekly email checkins from you with updated measurements and questions.
-Meal & Exercise Plan modifications as we move along through the 12 weeks.
-Email support.
-The best motivation, encouragement and support you could want.:)
-Oh yah, and a free Fierce Forward hat that you can proudly sport while at the gym, tooling around town or just hanging around home making my Apple Cinnamon Baked Oatmeal.

THE CLIENTS I HAVE WORKED WITH HAVE HAD MUCH SUCCESS.
-I began with my family. I helped my Brother to lose 30 pounds, and with a background in Culinary Arts, he found a passion for healthy cooking. My Sister lost near 20 pounds and gained a love for lifting.
-I helped a woman with Diabetes bring her Blood Glucose &levels to a normal, healthy range where she no longer had to rely on her medication every day! She maintained her healthy levels through clean eating.
-I helped a woman lose over 40 pounds and gain her confidence back.
-I have worked with a pregnant woman to stay in shape during her pregnancy, to prepare for a healthy delivery.
-I helped a man who had not been less than 200 pounds in 10 years, stand firmly at 195 within 7 weeks of working together.
-I showed the ropes to a local client who is looking amazing, all through a clean, simple, healthy diet and the right exercise program (a combination of lifting and cardio).
-I will never forget how I helped one woman go from a Personal Banker to a Personal Trainer, Motivational Speaker, Spokesmodel for Bodybuilding.com and Creator and Owner of Fierce Forward:) All through healthy eating, exercise and determination!

*TESTIMONIAL from Crystal N.
“Ashley taught me how to eat properly. She made a meal plan that had 6 balanced meals each day. The very week I started her meal plan, my blood sugar levels went from 300-400’s down to 90-100’s! Before Ashley I was eating very unhealthy and justified everything I put in my mouth. I am on week 9 with Ashley and still going strong. I made a goal to lose 20 pounds. My starting weight was 171. During week 8, I reached 161! I have lost 10 pounds and 1 dress size. Strangers are always mentioning the muscles in my arms! I also ran my 3rd annual 5 mile race the fastest pace of all my races. 55:53! My legs are so strong now and I know how to properly fuel myself. She didn’t have to respond to my email that day…but she did. And I am forever grateful. She has changed my life in so many ways. Saved me from a deadly lifestyle. I believe Ashley truly has a genuine love for EVERYONE to be healthy. Not just herself, not just her family, but strangers that live miles and miles away.”

As you all know or can probably see, Fierce Forward is my Passion. Helping others and being able to reach a wide array of people across the World has been a gift I am grateful for every day. I want to help others reach the goals I have reached for myself. I know what it’s like to be on the other side. I also know what it’s like to be on this side. There is a very thick line separating both sides that I believe with all my heart every person is capable of breaking down.

Yoda said, “Do or do not, there is no try.” I think of that every day. It’s all in your mind. Everything starts and ends in your mind. It’s about making things happen and always moving forward with a positive mindset. Seeing it before it happens, as if it has already happened.

SO, HOW DO YOU GET A HOT BOD BY JUNE???

HERE ARE THE DETAILS OF THE CONTEST!!!
Beginning at 9pm Central Time, (anytime after this post),
1. POST ON YOUR WALL “WHAT FIERCE FORWARD MEANS TO YOU,” IN ONE SHORT, SWEET SENTENCE.
2. BELOW THAT, ‘TAG’ FIERCE FORWARD AND RECOMMEND YOUR FRIENDS VISIT MY PAGE FOR MOTIVATION, INSPIRATION, ENCOURAGEMENT, HEALTHY RECIPES, ETC. IN YOUR OWN WORDS OF COURSE! I will type all the names up and draw from a hat.
3. ATTACH THIS PICTURE. *just copy and save to desktop
4. LASTLY, confirm you made your post on any of my wall posts that includes the link to the contest rules by saying, “done” and I will confirm by visiting your wall. *I will watch for duplicate names and make sure I get everyone who has made the post.

MAKE SURE YOU DO ALL STEPS TO BE ELIGIBLE!
I will be announcing the winner on Tuesday evening, 8pm central time!

A sample would look like this: *click on picture to enlarge

Good Luck!

DON’T FORGET TO FOLLOW ME HERE:
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Toasted Oats & Coconut

4 Mar


A friend told me Toasted Oats do not bloat you. I was eating yogurt with berries one day and thought, ‘man, this is very plain tasting’ and thought about adding in more healthy macros and the two clicked. I prefer the honey and to have this POST workout….Post LIFTING to be specific or a really hard workout day of major intensity.

What You’ll Need:

1 cup Gluten Free Old Fashioned Oatmeal, Bob’s Redmill *GF optional
1 cup Unsweetened, Organic Coconut Flakes
Olive Oil Spray
1/2 cup to 1 cup (whatever serving size you want) Fage Greek Yogurt, Plain
*blueberries, honey, whatever you want to add to yours!

Take a cookie sheet out, spray with Olive Oil Spray so no sticking occurs and with edges so oats & coconut don’t slip off pan and place your oats and coconut on pan.

Bake at 300 degrees for 10-15 minutes, depending on how “toasted” you want your oats and coconut to be. Make sure you shake pan and move the oats and coconut around or else they will burn.

There is a great smell that comes from this….love the coconut toasting smell!


When finished, let cool and put all into a bowl and scoop out into 1/2 cups. I measure my macros and count my calories since I am working towards a goal and this is perfect because it will ensure you are getting 1/4 cup of oats and 1/4 cup of coconut, as long as you mix the two up completely after toasting!

Then, put in containers and take to work for a snack, add 1/2 or 1 cup Greek Yogurt and 2 Tbsp of honey or 1/4 cup of berries and you have a very great tasting snack, PACKED WITH PROTEIN (GREEK YOGURT), HEALTHY CARBS (OATMEAL), HEALTHY FATS (COCONUT) AND NATURAL SUGAR (HONEY OR BERRIES).

POST WORKOUT:
If you’re using the honey, this has a higher sugar content than berries, I would use this POST WORKOUT, when your muscles really need the glycogen, otherwise, if you use too much sugar, you will get a high spike of insulin, which is never the goal:)

Now you have a new snack!

FOLLOW ME ON FACEBOOK FOR MOTIVATION, CONTESTS FOR SOME FIERCE FORWARD SWAG AND A GREAT NETWORK OF PEOPLE TO HELP MOVE YOU FORWARD! CLICK ON PICTURE BELOW TO FOLLOW ME.

Frozen Yogurt Apricot Cupcakes <3

3 Mar

THIS POST IS NO LONGER LOCATED HERE. IT NOW LIVES HERE! PLEASE CLICK BELOW FOR MY NEW, FIERCE SITE I HAVE CREATED TO BRING YOU EVEN MORE MOTIVATION AND INSPIRATION IN YOUR JOURNEY FORWARD!

http://www.fierceforwardforlife.com/2012/05/frozen-yogurt-apricot-cupcakes

Leg Workout—Strong and Long

27 Feb

STRONG & LONG.

Legs have been my strongpoint since beginning lifting. I also carried a lot of weight in my legs when I gained weight but it came off quickest in my legs and I also packed on muscle very quickly. With my clients, I tend to love leg day because I feel it’s what I got really good at working. This is a bit of a different workout, as I incorporated more machines into this one, which I don’t have the tendancy to use much. I prefer using free weights and body weight vs. machine assisted, however, I believe it’s good to always have a balance of everything, and that everything can be used to help! After doing this workout, my abductors and adductors were very sore:) Make sure you see note at end for a tougher push after your weights!!;)

Remember, it takes knowledge/the proper tools, hard work, discipline, proper diet and patience to begin to see results. The instant results I listen to are if I’m sore or not. THIS IS GROWTH. make sure to rest your muscles at least 2 days after working them. IE. don’t do another legs day for 3 days later after this one. REST is where the growth occurs. Be patient, put the work in and results will come!

4×15 for everything. You can either go through entire workout 4 times or do 4×15 for each exercise or superset. Superset, keep it fast and strong. 30 seconds rest tops between sets. *if you are trying to build muscles quick and bulk, add weights or go heavy and lower reps (shoot for 3×8)
Pick a weight that is challenging for the last few.

*Warmup-walking lunges 1 minute

~Abductor machine, superset to
~Adductor machine

~Bench stepups with reverse lunge coming down (so do a step up, stay on one leg first, then as you come down, go into a reverse lunge). again, add weight if you want it harder

~dropset!!! Single leg, leg extension on machine. *Start with higher weight do 10 reps(I did 40 lbs), then drop weight to next one down and do 10 more then drop it one more weight down and go until burnout…

~Leg Pressdowns on Assisted Pullup Machine. (if you dont’ have one, you can do single leg bridges on back on ground) So put foot rest down and put foot (since we’re not targeting JUST glutes here, just put center of foot on it)…and push down…you’ll have to find a weight that works for 15 on each side. I make sure my other leg is not moving and that I’m in control the entire exercise. My hands just hold on to the top bar where you would use for a pullup.

~Walking lunges with dumbbells. your call on weight. 2 minutes time yourself.

~Goblet squat with kettlebell or dumbbell, superset with
~50 mountain climbers (1 rep is 1 leg moving in toward your face)

If you really want to make leg day BIG, then go to treadmill and put incline to 15, find a walking pace where you are starting off slow, then put speed up to where you are briskly walking. do this for 10 minutes. you should be sweating your heart out! If it’s too easy, you need to up pace.

Enjoy!

Turning 30 could not be cooler

27 Feb

I’ve made it 30 years on this Earth. As I’m sitting here writing this, I think what a great time it’s been and to arrive here, I have nothing but grateful to feel, about my life, my opportunities, my challenges and myself and my journey.

So many people have prepared me for this day, asking me, “well, how do you feel about turning the big three zero?” like it’s some kind of falling into a deep hole with no return. lol. “I’m getting old now!” The only part of that I understand is the newest smile line I have next to my eye lid. I’d rather have smile lines than not though!:) So today, I came prepared because with the questions like these I have found a contrast in how i Feel. I feel excited to be another year older, to have survived another year of life. After all, life is tough. Who is anyone kidding when they say it’s a breeze. Actually, I’ve never heard anyone say that. And I don’t believe life should be a breeze, it should be full of hurt, love, pain, happiness, anger, greed, rejection, frustration, confusion, curiosity, maybe even a little jealousy. To feel it all. Because we’re all human.

To be grateful for what you have is what life is all about. To be grateful.

Growing up, I have been a Seeker, a Questioner, a Feeler, a Thinker and a Lover.

What I’ve realized is that no matter how much you morph throughout the years, you’ll never lose who you really are, which is who you’ve always been. It’s the good things about you that can also be the worst things for you in some ways. But that’s how we grow, by feeling, seeking to understand, loving, questioning and loving.

I look to my thirties as a place of growth, a place of new things, new challenges, new people, and a place where I know I’ll find new, strong parts of me.
I’ve learned many things and one of the most important is not giving up: “strength does not come from winning. Your struggles develop your strengths. when you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger (I couldn’t help myself!).

You have to:
fight for what you want.
love with everything you have, even when the love is not being returned. You just have to do your part.
always be in check with where you are and be asking yourself if this is what you want. If it isn’t, do something about it.
Switch it up.
have a blast.
change.
don’t change.
question, seek to understand and learn.
struggle.
know that things may not always be exactly how you want them,but different and maybe even better!
be you.

So for my thirties, I have written down my goals and this is a new chapter, it is a landmark, a time of change and time of stopping and thinking about what I want my next ten years to be like. I’m always asking myself what I want next or what I wish to work towards next, because if I don’t, I’ll be stuck just here, stagnant. That’s how you move forward after all.

1. Through my healthy lifestyle, I have found that I love cooking. I remember cooking with my gramps, who is no longer here….he taught me Banana’s Foster and all the really yummy things! He sat me down and showed me how to make wine labels into tiles, which I will one day put all over my kitchen. Cooking is like relaxing and creating all in one. and I’ve found that it comes naturally. I will cook more and create more healthy recipes into a cookbook.

2. I will not deprive myself of anything in life anymore. Not my own confidence, not foods, not even wine!!!

3. I will be free. Free from any chains I have always put on myself. I have found through talking to others, observing and through my own actions/thoughts, that most times, we put up these walls for ourselves which we think we can’t move past, but if we just realize that we can overcome and be anything and not to put the walls up in the first place, it’s a really freeing feeling.

4. Just….let go. To just be. To breathe, to let it all in and be ok with it all.

5. To always know
That we are all so much more powerful than we think or believe or know we are. To discover that acceptance of being ok with that version of me. I think alot of times people really are afraid of success. Because we don’t play that part often, we are usually going through motions, being fearful or striving, it’s not a role we’re comfortable playing because it’s not often we’re feeling that about ourselves. “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
― Marianne Williamson, Return to Love

6. To remember to smile, laugh and have fun.

7. To roar. To know that you have to tell the World what you want and go get it. Nothing worthwhile is given to you, the only thing worthwhile comes at a cost…the cost of hard work, patience, determination and the will to never give up. To be BIG, BOLD, Powerful and confident.

8. And I could never forget to include the Mantra that has moved me forward….to FIERCE FORWARD! To never give up, to never doubt my capabilities, to always be me whilst moving forward.

Shoulders & Back Superset

24 Feb

I like to superset these two muscles because you’re not using them as much as you would use your Biceps when training back. They pair well together and you can get an individual pump going on.

You’ll go from one exercise to the next with little rest for a circuit. 30 seconds rest in between each set for drink of water or rest. 4×10 reps for everything

Warmup first set lighter weight

-Reverse Grip Lat Pulldowns Superset with
*For demo on Reverse Grip Lat Pulldowns, see demo in vid below
Reverse Grip Lat Pulldowns
-Shoulder Press Barbell superset with
-Kettlebell Windmills
*For demo on KB. Windmill Form or how to do see first part of video below
Kettlebell Windmills

-Seated Rows superset with
-Dumbbell Lat Raises superset with
-Turkish Getups with dumbbell

I sweat the entire way through, you should not be resting longer than 30 seconds. Get in the gym, do business! Took me 40 minutes and here are my weights and reps I was able to push out.
set 1 reps/weight set 2 reps/weight set 3 reps/weight set 4 reps/weight
Pulldowns— 12/100 10/120 10/100 12/85 *I did an extra 2 past the 10 I aimed for because I lowered weight…do that if you can
Shoulder Press—12/40 12/40 10/40 8/40
Windmill—- 10/10 10/10 10/15 10/15

Seated Rows— 10/110 12/90 12/90 I burned out on this last set.
Lat Raises— 12/10 11/10 8/10 6/10
Turkish Getups 10/10 10/10 10/10 10/10 struggled

NOTES:
felt a push to go longer and harder but my body was telling me I was tired

sweat throughout entire workout. not heavy sweat but a medium sweat.