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!
Flexibility- the more you stretch, the more flexible you are and the easier it is to perform daily tasks like bending and reaching.
Less Risk for Injury- loosening your muscles allows you to move them more freely which reduces the chances of them straining.
Improved Posture- realigning your spine enhances your ability to stand tall and strengthens your core.
Lower Stress Levels- focused breathing and meditation during stretching enhances mood and allows for a clear, focused mind.
More Energy- stretching improved blood flow and oxygen levels which has a positive impact and directly correlates to your energy level!
I hope you learned something new today!! Check back for a detailed look at the stretches I do each night!
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:
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!
Peanut butter: a healthy fat with high protein and fiber content that helps control your blood sugar and facilitates weight loss.
Pure honey: is a natural sweetener that helps stabilize blood sugar levels, promotes digestive health, and contains powerful antioxidants.
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 ❤️
All you have to do is combine all ingredients into a food processor!
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!!)
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 ❤️
- 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.
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!
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!!
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!
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!!
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!