We Get Stronger


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Definitely needed some extra PD this morning so I let the kids play on the back porch while I dove into these books that I picked up at the thrift store yesterday.

I am a firm believer that everything happens for a reason, and the coaching opportunity was placed in my life during a time when I needed it the most. Not just the workouts or focus on nutrition– but a mindset shift on becoming a better person mentally, emotionally, and physically.

That lifestyle change has completely changed my perspective and implementing the practices of reading personal development, staying active, and fueling my body with proper nutrition have sustained me through life’s challenges and trials.

It doesn’t get easier- WE GET STRONGER 💛

This is the Hardest Part

This is the hardest part.

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Sitting with my sweet girl before she boards the plane and leaves for the school year- it breaks my heart. And once she walks through the gate, I have to watch and wait as she sits right there- so close- before the plane takes off.

And then she’s gone.

I walk back to the car alone, her radio station is still playing. Her water bottle from breakfast is still in my cup holder. The little traces of her linger and I don’t want to wash her clothes and put them away until next time.

I pick Carter and Clare up and we go to lunch. I feel like something is missing, and it is. She is always in the back of my mind.

Carter and Clare still ask about her, he slips up and calls me Elle Kade on accident. They don’t understand the concept of time and how long it will be until they will see her again.

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I take the kids to lunch and Carter chooses pizza. I don’t even bother ordering a salad and choose to eat my feelings instead. Is that justified? No. Do I feel better now? No.

So we go thrift shopping to distract. We spend hours wandering the stores and I only end up buying books (tons of books) for the kids and a few to mail Elle Kade. Retail Therapy.

It’s bedtime now and I’ve tucked my babies in and kissed them good night, all but one. That void is so real right now, and I just lay on her bed as I write this trying to connect with her somehow. She was here just a few hours ago. And I don’t know when I’ll see her again.

It gets easier. Some days are better than others, not every day is like today. I still get to see her beautiful face when we FaceTime and I can call her tomorrow. I am so grateful for the time that she spent with us this summer, and I am already looking forward to the next time I get to visit her. Until then, this is the hardest part.

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Chickpea Cupcakes with Superfood Frosting

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I’ll admit it… I get a sweet tooth every now and then and just crave a cupcake! So when I found this recipe for a HEALTHY delicious dessert, I knew I had to try it. They are so easy to make and ready in no time, plus they count are 21 Day Fix Approved! 🙌

 


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So when I say easy to make, I literally mean put all of the cupcake ingredients in a blender and put all of the frosting ingredients in a mixer. Bake and ta-da! Healthy cupcakes!

 

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The best part is they are totally guilt free!! Even on the strict Countdown to Competition eating plan, you can still enjoy one!!

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Here is the recipe from the BeachBody blog-

Ingredients
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
⅓ cup + ¼ cup pure maple syrup, divided use
⅓ cup unsweetened cocoa powder
1 tsp. baking soda
3 tbsp. coconut oil, melted
1 tsp. pure vanilla extract
¼ cup all-natural peanut butter
¼ cup unsweetened almond milk
⅔ cup Vanilla Shakeology
Instructions
Preheat oven to 350° F.
Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
Place chickpeas, eggs, ⅓ cup maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
Divide batter among 12 prepared muffin cups.
Top each cupcake with about four chocolate chips; push into batter.
Bake for 17 to 20 minutes, or until toothpick inserted in center comes out clean.
Cool completely and enjoy!
To make frosting while cupcakes are baking, whip peanut butter in a medium bowl; beat on medium speed for 1 to 2 minutes, or until creamy.
Add almond milk; beat until well blended.
Add Shakeology; beat until well blended, scraping bowl occasionally.
Slowly add remaining ¼ cup maple syrup while beating on medium speed. (If frosting is too stiff, add 1 to 2 Tbsp. additional almond milk.) Set aside.
Once cupcakes are cool, evenly spread with frosting.

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Full Circle

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You know when you have those moments when everything comes full circle and you start to see the bigger picture? You almost have to catch your breath and you have goosebumps because you realize that your divine potential is greater than anything you could have imagined for yourself?

As I was washing the dishes today, I had one of those moments. And when I think about everything that I had to go through, all of the challenges and struggles that placed me exactly where I stand today, I am reminded that everything happens for a reason.
If you could rewind for a minute and see what my life was like in my darkest times- during a custody battle that lasted for years, while I struggled to find peace as a new mom, all of the moments when I felt burdened with more than I could bear… All of those trials made me stronger.

And all along, that strength was always there. It needed to be refined and molded into something recognizable, but I can see it now. I know that I am capable of doing hard things. I know that I can lift others and share my story so those situations might not be so hard for someone else. I can comfort and empathize with other mamas who have heavy hearts.
And none of that would have been possible without the mental, physical, and emotional transformation that has happened since I became a coach.

Everything is so interconnected… If we are struggling with something emotional, it manifests itself physically and mentally. Finding a way to overcome one area will inevitably begin the overall healing process. Until eventually we look back and realize that everything fell into place exactly how it should.

People enter our lives, opportunities present themselves, daily reminders appear and we just have to learn to wait for them, watch for them, and act on them when the time is right.
So take a moment to reflect tonight on where you are in your journey and visualize where you want to go. Wherever you are is exactly where you are supposed to be in this moment, but you are capable of so much more than settling for limiting beliefs. You are capable of changing your life, you just have to be willing to do whatever it takes to become the person you are meant to be

Cloud Bread Recipe

 

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Cloud bread! It’s a thing… Have you heard of it?! Well if not, you have been missing out! These fluffy bread-like circles will have you enjoying sandwiches even on low carb day.  Maybe you’re sensitive to gluten, counting macros, following 21 Day Fix, or you just want to try something different! This recipe is very low carb (less than 2g) and completely grainfree! It counts as a red container on 21 Day Fix, which is actually considered a protein. Here are the nutrition facts if you’re wondering…

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(Recipe and nutrition facts found on the BeachBody blog)

 

Convinced you want to try it?! Good idea!

The process is just as important as the ingredients, so pay attention.

Start by heating your oven to 300 and lining a baking sheet with parchment paper.

Then separate your egg yolks from the whites. Add a dash of Himalayan salt and 1/3 cup Greek Yogurt to the yolks, whisk, then set aside.

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Next you’ll add a dash of cream of tarter to the egg whites and beat on high until stiff peaks form (about 4 minutes).

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Once those steps are complete, you need to gently fold 1/3 of the egg white mixture into the egg yolk mixture. And then fold in the remaining egg white mixture but be careful not to over mix!

Then you’ll scoop a dollop of the mixture onto the baking sheet and spread into a 3 inch circle. Repeat with the remaining batter.

 

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Now it’s ready to go into the oven! Bake for around 25-30 minutes or until golden brown. Remove from the oven and immediately transfer them onto a cooling rack.

Serve immediately or store in an airtight container (if you’re lucky to have any left!) Enjoy!!

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Cloud Bread
Prep time
10 mins
Cook time
30 mins
Total time
40 mins

Cloud bread is light, fluffy, low carb, high protein (well, for bread) and is just 47 calories per slice!
Author: Beachbody
Serves: 3 servings, 2 pieces each
Ingredients
Nonstick cooking spray
3 large eggs
1 dash cream of tartar
1 dash sea salt (or Himalayan salt) (to taste, optional)
⅓ cup reduced-fat (2%) plain Greek yogurt
Instructions
Heat oven to 300° F.
Lightly coat large baking sheet with spray. Set aside.
Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter. Repeat with remaining batter.
Bake for 25 to 30 minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
Serve immediately, or store in an airtight container.

Benefits of Drinking Sole and How to Make Your Own

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Salt is essential and basic to all life – we cannot live without it. But most people just don’t realize that there are immense differences between the pure white, refined cooking-salt you find on tables in restaurants verses natural health-promoting salt. Regular table salt is stripped of minerals and bleached,  Himalayan salt is mined from mountainous sea beds far from industrialization, so it is pure and free from modern environmental toxins.

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Himalayan salt benefits include supporting weight loss, detox, and balanced hormones. You can even use it in your home improve air quality! One way to incorporate more Himalayan salt into your day is by drinking Sole.

Sole is water fully saturated with unrefined salt. When himalayan salt dissolves in water, it results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt. The ionic salt and trace minerals nourish each cell in your body.

Dr. Mercola discusses the numerous health benefits:

Sole is most effective in stabilizing irregular heartbeats.
Sole is a strong natural antihistamine.
Sole can dissolve and eliminate sediments which lead to stones and various forms of rheumatism like arthritis and kidney and gall bladder stones.
Sole can balance the alkalinity/acidity [pH] of the body and normalize blood pressure.
Sole is vital for clearing up congestion of the sinuses.
Sole is essential for the prevention of muscle cramps.
Sole can help with skin diseases by cleaning from inside out.
Sole is vital for the clearance of the lungs of mucous plugs and sticky phlegm, particularly in asthma and cystic fibrosis.
It is vital for sleep regulation. It is a natural hypnotic.
It is vital to the extraction of excess acidity from the cells in the body, particularly the brain cells.
It is vital for balancing the sugar levels in the blood; a crucial element for diabetes sufferers.
It is vital for the generation of hydroelectric energy in your body’s cells.
It is vital to the nerve cells for communication and information processing.
It is vital for absorption of food particles through the intestinal tract.
Sole is absolutely vital to making the structure of bones firm. Osteoporosis, in many ways, is a result of mineral and water shortage in the body.
A little Sole on the tongue will help stop persistent dry coughs.

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How to make Salt Sole:

Fill a glass jar about 1/4 of the way with Himalayan salt.

Add filtered water until the jar is full.  shake and let sit overnight.

Close the jar with a plastic lid (not metal!), shake, and let sit overnight. Never use metal utensils with your sole!

At this point, the crystals should remain undissolved on the bottom of the jar, indicating that the solution has reached it’s saturation limit. If they are completely dissolved, add more salt. The water is now fully saturated.

Each morning upon waking, mix 1 tsp of Sole to some room temperature water and drink!

Keep refilling your jar with salt and water when it runs low. It lasts indefinitely.

Stretch It Out!

Since incorporating more weights into my exercise routine, I’ve noticed that my muscles are pretty sore in the morning! So I’ve started stretching every night before I go to bed and it has helped so much!! I wanted to explain the benefits of stretching in this post, and stay tuned for another post showing you exactly what stretches I do!

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Benefit #1:

Flexibility- the more you stretch, the more flexible you are and the easier it is to perform daily tasks like bending and reaching.

 

Benefit #2:

Less Risk for Injury- loosening your muscles allows you to move them more freely which reduces the chances of them straining.

 

Benefit #3

Improved Posture- realigning your spine enhances your ability to stand tall and strengthens your core.

 

Benefit #4

Lower Stress Levels- focused breathing and meditation during stretching enhances mood and allows for a clear, focused mind.

 

Benefit #5

More Energy- stretching improved blood flow and oxygen levels which has a positive impact and directly correlates to your energy level!

 

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I hope you learned something new today!! Check back for a detailed look at the stretches I do each night!

No Bake Superfood Bites

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I don’t know about you, but some afternoons I am just exhausted…and craving something sweet! So I decided I needed to find a healthy option to satisfy both of those needs. These little protein bites were the perfect solution!

 

here are the ingredients:

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Oatmeal: this is a great source of fiber and complex carbs that slow down the body’s conversion to simple sugars which means it will give you more energy and help curb your cravings!

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Peanut butter: a healthy fat with high protein and fiber content that helps control your blood sugar and facilitates weight loss.

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Pure honey: is a natural sweetener that helps stabilize blood sugar levels, promotes digestive health, and contains powerful antioxidants.

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Shakeology: packed with phytonutrients and superfoods like acai, goji berries, flax and chia seeds, chlorella, and more!! This one packet contains enough vitamins and minerals to meet your daily requirements and also fill any nutritional gaps in your diet. It will increase your energy, eliminate toxins, improve digestion, fight fatigue, decrease joint pain, and even fight depression. This is the key ingredient to making these superfood bites!

If you don’t already have Shakeology, I will send you a sample for only $5! Just message me on Instagram @our.splendid.life ❤️

 

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All you have to do is combine all ingredients into a food processor!

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Once the ingredients are mixed, take a spoonful and roll it into a ball. Place on parchment paper and freeze until solid. Store in refrigerator for up to 5 days (if they last that long!!)

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Superfood Bits

1 Cup Oatmeal

1/2 Cup Peanut Butter

1/3 Cup Honey

1 Packet or Scoop Vanilla Shakeology

Add all ingredients to food processor and combine. Form balls and place on parchment paper. Freeze until solid then store for up to 5 days.

To order Shakeology, just go to www.teambeachbody.com/ashleythansen and click on SHOP! You can always message me for more info as well ❤️

3 Day Refresh Review

  • The first step when beginning any program is to set goals and expectations. Doing this will greatly improve your chances of success! For me, I committed to following the nutrition guide exactly because I wanted to reset my system, clear out the toxins, and then be able to jump right into a lifetime of healthy eating habits. I needed a mindset shift. I was tired of letting myself have a cheat meal that turned into a cheat week that turned into excuses and not caring anymore. I was constantly indulging because I would “start over on Monday” …sound familiar?

Enter the 3 Day Refresh-a vegan cleanse that boasted the ability to eliminate toxins, lose weight fast and give your body a fresh start. I knew I had to give it a try.

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Day One

I wasn’t as prepared as I should have been because we were out of town the day before I started, so my first day I took time to meal prep. I went grocery shopping and stocked up on carrots, zucchini, broccoli, cauliflower, hummus, avocados, bananas, apples, and more! I wanted to make the next 3 days as easy as possible. So I roasted broccoli and cauliflower, chopped carrots and zucchini, and set everything aside in portion containers. I realized when I got home that I bought chicken broth instead of vegetable broth, but because that was an “optional” item that I just omitted it. And to keep things simple, I ate almost the same thing every day, just switching the seasonings or healthy fats. As I went throughout the day, I was a little tired but not too bad. I did have some cravings and it was hard for me to make dinner for the family and not enjoy it. But I went to bed feeling accomplished that I was able to stick to it, even though it wasn’t easy!

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Day Two

I slept in this morning because I felt so tired. I know my body is working hard and I wanted to allow it the time it needed. My cravings were gone at this point, but I still lacked energy. I had no problem making my family meals without being tempted and I went to bed early, excited that tomorrow was the last day!!

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Day Three

I woke up with so much energy! I ran 2 miles which felt so good. You are supposed to limit heavy exercise on the cleanse because your body needs it elsewhere, but I felt good enough to get a quick run in. By this day, my taste buds were already craving real, whole foods and I looked forward to eating on a routine!

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So here are some tips that helped during the cleanse:

•Set an alarm for everything on your phone! The plan is very specific on not only what you eat, but also when you should eat it

•Meal prep as much as possible so your meals will be ready to go with little thought or effort!

•Try to stay home so you aren’t tempted to go off book. It’s much easier to resist what’s in your pantry when you have exactly what you’re supposed to eat ready to go!

•Add fruit to the Vanilla Fresh shake! My favorite was 1/2 banana, cinnamon, and ice. It felt like I was having a treat!

•Have a support system! I checked into a Facebook group multiple times daily for encouragement and inspiration, it was the key to staying on track!!

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RESULTS

I am so incredibly happy with my results! I lost 5 pounds and 2 total body inches in just 3 days!! It almost felt too good to be true, and was an added bonus because I had open expectations regarding this part of the cleanse. What I can’t begin to measure is the way I feel now. I don’t crave soda anymore, I don’t even want a cheat meal (when those used to be the highlight of my week). I don’t feel like food has any power over me, I control it. I can choose to fuel my body with nutritious foods because they make me feel good! I am so happy with my results and would recommend thid cleanse to anyone looking for a change. The best way to stay consistent is by drinking Shakeology daily for maximum results! If you are interested in trying the cleanse, I will personally help you every step of the way and make sure you love your experience!!

To order, just Click Here!