Exercise Archives - Ashley Peeler

Stick to Your 2020 Health Resolutions

Ah, New Year’s Resolutions, do you still remember yours half way into January? While it’s easy to go into the New Year strong, I want to share 5 clever ways to stick to your Health Resolutions all year long.

5 Clever Ways to Stick to Your 2020 Health Resolutions

1. No matter what you vow to change in 2020, whether it was to lose weight, get more fit, eat better, or sleep more, there is one thing that is essential to any health goal: WATER! Start your day with a tall glass of WATER, every morning. Not only does this help hydrate you, but oftentimes we eat when we are thirsty, so make sure you are drinking at least 8 glasses of water a day.
2. Every night review what you intend to do the next day. This will relieve stress, help you sleep better and allow you to focus. Also, studies show that when writing something out, you retain it better, so keep writing!
1. Take a walk after dinner. It doesn’t have to be long, but make it meaningful, at least 10 minutes. This is a good time to digest your dinner while giving yourself some downtime, or time with your family. If you are able to eat together then make this your new routine as well!
2. Write your resolutions down each day as a reminder of what you are working towards.
3. Get a friend to hold you accountable. Better yet, if your goal is health-related, work with me and I’ll hold you accountable!

healthy living

2020 is not only a new year, but it’s the beginning of a new DECADE! I’m offering new clients 10% off any of my services in the month of January. I would love to team up with you and help you reach all of your health goals, contact me today.

Discover Wellness Now With These 4 Pillars

There are 4 pillars of wellness.. Did you know, with them you possess the key to your own well-being? That’s right, you have complete access to living a healthy lifestyle and being your best self! Wellness can be broken down into these four pillars: Nutrition, Mindfulness, Exercise, and Prevention. Here’s a little breakdown of each pillar.

Nutrition

Whatever you put into your body is considered your fuel. Your brain and body need healthy, non-toxic, real foods full of nutrition to function properly.

Mindfulness

Bringing your attention to the present moment allows you to focus, as well as reduces stress, sadness, and anger. It can also improve physical problems. The benefits of mindfulness include reduced overeating, procrastination, and depression.

Exercise

Activities that require physical movement to improve not only your physical but mental health. Through exercise, you will grow stronger and see improvement throughout your day to day life.

Prevention

There are thousands of toxins and chemicals in products you use every single day. By making small changes in what you purchase to use on your body, or put into your environment, you can prevent unnecessary health problems. Hashimoto’s, Celiac’s, sluggish thyroid, unexplained weight gain, mood, and behavioral disorders, infertility.

5 Exercises You Can Do Anytime, Anywhere

Let’s be real, we’re not always somewhere we can do a typical workout. Here are 5 exercises you can do wherever you may be! Copy this on your phone in notes or print out and keep it handy. This is fun, fun, fun.

Feel free to add more reps or include another set. I will usually start the beginning of the week out with 3 sets of 15-20 and then by the end of the week I’ve turned this into a HIIT (high-intensity interval training) with 4 rounds of 5 minutes on and 2 minutes off. Whatever your choice is, at least you are getting your body moving and that’s what counts.

1. Bed jumps

This is not your 5 monkeys jumping on the bed, but literally going from the floor to the bed with a spring in your step (excuse the pun). If you do not feel comfortable adding that jump then simply do step-ups on the bed. You are changing your base of support which is unstable, making your body work double time. Make sure the feet get completely on the bed before you step down. 3×15 of each leg.

2. Swimmers

This exercise is stellar because most of us overuse our back anyway as we slouch forward, making this a great strengthener as well as a full-body exercise. Lie on your stomach face down. Take a deep breath in (belly breathing please and if you’re not doing that, you should hire me), on the exhalation, lift arms and legs, squeezing your glutes, shoulders away from your ears, and flail the legs and arms. Head is off the floor, but the spine is neutral- so don’t look forward. I swim for 2 secs go down, breath and come back up. Do 3 sets of 15.

swimmers workout

3. Snowboarders

Stand with feet hip-width apart, hand by your side on floor, squat touch and jump 180 to touch again. 360 equals one rep, do 3×15. Remember although you are jumping, place the most weight in the heels when you land.

4.&5. Side planks R/L

Since I can’t see you and protect you from potential improper form, side planks are safer to do alone than a regular plank. You can do them on your hand, on your elbow or elevated on a chair or bed- if elevated start on your elbow. Make sure the elbow is under the shoulder, and the entire body: hips and shoulders are facing sideways. Once in place use the outside arm to curl under your arm and reach back to the ceiling. That is one rep. Do 3×15 on each side.

workout at the park

Are you needing a little help or encouragement to keep going strong with your healthy lifestyle? I’d love to inspire you along your journey. Contact me today so we can schedule a time to chat!