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GRAB YOUR FREE EXERCISE PROGRESS SHEETS!

 

Track your exercise routines, keep yourself accountable and make improvements in small steps!

 

 
 

 

 

 

 
Are you interested in cultivating more energy, motivation, strength, passion, vision and purpose?


My six-month health, fitness and lifestyle program will teach you simple, easy and effective tools to go from run-down to re-inspired so that you can thrive in all areas of your life.


You will leave this program knowing how to:


Create Vision & Purpose Clarity

Cultivate a Strong Mindset & Mindfulness

Increase Health & Vitality

Up Your Fitness Routine

Practice Self-Care & Increase Productivity While Doing It.

 


It’s all about falling in love with the process and having fun while doing it! 

 


If you are interested in more information, email me at ashley@ashleykeefe.com to book a free strategy session. 

 

 

 

 



Latest Blog Post

 

HOW TO CHOOSE THE HEALTHY LIFESTYLE THAT’S RIGHT FOR YOU

When it comes to health, fitness, and lifestyle most of us operate in extremes.

 

We’re either so overwhelmed with information that we never start OR we’re going full tilt and feeling like it’s never enough.

 

So how the heck do we find balance, avoid consuming ALL the information out there (and feeling overwhelmed as a result), and actually choose a lifestyle that’s right for us?

 

Whelp, the hard truth is that path to health and wellness is a customized journey (more on that later) BUT there ARE some simple ways ANYONE can take their health more seriously and navigate this world of extremes with greater ease. In this post, I’ve included my top 3 tools for doing just that!

 

PRACTICE SELF AWARENESS

 

You’ll hear me say this over and over again but any health or lifestyle goal you want to achieve must begin with the mind. Period.

 

When I was recovering from an eating disorder, I’d been hospitalized, I wasn't in the best shape, and I went from one end of the spectrum to the other. Sometimes I worked out multiple times a day, taking 90 minutes spin classes, 90 minute yoga classes, and lifting weights.

 

When I reflect on my story, I realize that I was severely disconnected from my why. My anxiety fueled both my eating disorder and my workouts and I was motivated by a need to lose weight and be skinny. Another hard truth - sometimes we trick ourselves into thinking our motivations are more healthy/virtuous/etc. than they really are. Without checking in, we run from the TRUTH.  

 

When you’re at this stage in life, whether you’re recovering from illness or making any other kind of lifestyle shift, tune in to how you want to feel and what you really need.

 

When I took the time to reflect, I realized I wanted to feel strong in my body and achieve peace of mind - neither of which could be achieved by my previous lifestyle. It was time for a big change.

 

Take time to reconnect with your why, practice self compassion, and make health decisions from a place that has your highest good in mind.

 

PLAY AND EXPLORE

 

While choosing and adapting your lifestyle IS very serious business, the process of becoming healthier can actually be LOTS of fun.

 

As you explore different health and fitness options, BE ADVENTUROUS! If you hate lifting weights alone in the gym, try a class where other people are learning with you. If you like dancing, go to a dance workout. I freaking LOVE going to zumba or my Saturday morning step class. For me, it’s an opportunity to move and self express that feels fun!

 

Bottom line, you have to enjoy it or you won’t show up for yourself. There’ll be days when motivation wanes and you won’t want to go, so it’s essential that you chose something that will light you up.

 

SAMPLE THE FIELD

 

With so much fitness, nutrition, and mindset information out there, it’s SO easy to get overwhelmed with information. On the other hand, you can dive into a program, make a time or $$ commitment, then realize it’s not a great fit for you.

 

That’s why I’m bringing over 20 experts together in a daily video series to share their own tools and strategies that will help you take your health journey to the NEXT LEVEL.

 

Consider this your FREE sampler platter of all things fitness, nutrition, and mindfulness so you can figure out the lifestyle changes that are right for you WITHOUT having to invest tons of time and money into another program that might not work.

 

Click here to sign up!

 

Our guest experts will be sharing:

 

  • Their top strategies to get more movement in your day (even if you hate the gym)
  • Easy ways to add a healthy punch to your day
  • How mindset is key in achieving total body health
  • What to do when you don’t feel motivated
  • How moving, eating, and thinking are ALL necessary to optimizing your life

 

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7 HABITS OF HIGHLY HEALTHY PEOPLE

I promised you another book report and some mindset hacks to follow last week’s post on healthy relationships (and Gabby’s Judgement Detox) so here it is...sort of!

 

Instead of just dishing out my take on Stephen Covey’s 7 Habits of Highly Effective People, I decided to funnel my inspiration to create MY OWN post on the 7 habit of highly HEALTHY people.

 

Basically, I’ve taken similar principles from Covey’s novel and applied them to fitness, nutrition, and midnet so that you can get a head start on creating lasting habits that will take your wellness game to the next level.

 

And I’ve made them SUPER simple so you can implement them right away! Let’s dive in...

 

HABIT 1: BREATHE

 

I’m not just talking about the thing you do all day, every day because duhhhh, if you’re alive then you do that no matter what. I’m talking about DEEP breathing (or diaphragmatic breathing) which is a big breath where your belly rises, your chest expands, and you move your diaphragm through its full range of motion.

 

Our body rids itself of 70% of toxins through breathing so get these big breaths in.

 

And if you need more convincing, here’s a GIANT list benefits that make taking a good, deep breath pretty tempting:

 

Diaphragmatic breathing releases tension, stimulates the vagus nerve (which activates the parasympathetic, or rest and digest, part of the nervous system), improves mind body connection, brings clarity to our mind, releases endorphins that elevate our mood, relieves pain by increasing oxygen to certain areas, massages internal organ, enhances our immune system by increasing the body’s ability to metabolise nutrients and vitamins, aids in digestion, improves posture, increases blood flow to allow the heart to pump more efficiently, acts as a lymphatic pump (60% of lymph nodes are underneath the lungs) increases energy and stamina, and can increase cellular regeneration because of blood flow to the cells.

 

BASICALLY EVERYTHING IS BETTER WHEN YOU’RE BREATHING PROPERLY AND FULLY.

 

HABIT 2: ADD IN YOUR BRAIN FOODS

 

Jim Kwik is one of my FAVORITE brain guys (if you haven’t already, google him or check out his podcast). He talks about things like increasing memory, improving retention, speed reading, etc and he lists these as the top 10 brain foods that we should all be incorporating throughout our day:

 

  • Avocados
  • Blueberries
  • Broccoli
  • Coconut or olive oil (high quality)
  • Eggs
  • Leafy greens
  • Salmon
  • Turmeric
  • Walnuts
  • Dark chocolate

 

Instead of trying to CUT things (because that doesn’t sound fun), I think it’s really important to CROWD or bring in more of what’s going to nourish your body and brain. It’s a total win win.

 

HABIT 3: MOVE YOUR BODY

 

Just like breathing, movement releases endorphins which enhance your mood to make you feel better and happier!

 

In addition to this, moving your body also reduces blood pressure, decreases cholesterol and takes care of your heart (which is also a muscle and needs to be exercised), controls blood sugar (SO important with of our modern, high sugar diets), and reduces pain (as long as you’re moving through your pain free range of motion).

 

Oh, and it improves your sex life. It’s a total no brainer.

 

HABIT 4: SWEAT

 

Obviously, sweating can be a byproduct of moving your body so kudos to you if you get both in at once! Alternatively, you can get a good sweat on by hanging out in a sauna or steam room.

 

Your skin is the largest organ in your body. It houses your whole immune system and the sweat glands in your skin are responsible for secreting toxins. Sweating routinely can help to get the bad stuff out and can really improve your complexion. It’s basically a shower from the inside out!

 

HABIT 5: PRACTICE GRATITUDE FOR THE THINGS THAT YOU HAVE

 

You KNOW I love to talk about all things gratitude. In fact, I’ve written an entire post on the neuroscience of gratitude that you can find here.  

 

Creating a simple gratitude practice lowers and blocks negative emotions., it makes you happier, helps reduce stress, improves sleep, reduces aggression, increases empathy and compassion for others, and so much more. Gratitude has altered my life SO MUCH that I now have a gratitude alarm that goes of every night at 9pm that reminds me to keep with my practice.

 

In fact, my gratitude alarm went off while I was next to my niece and it sparked this adorableness.

 

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You’re welcome. :)

 

HABIT 6: MAKE TIME FOR THE THINGS YOU LOVE

 

When you make time for the things you love, your health improves. Period.

 

I was really surprised to read that the most common time for heart attacks is Monday morning. It makes sense because so many people dread going to work and doing stuff they hate. If you can love the work you do every single day, AH-MAZING but if you can’t, it’s especially important to carve out time to do things that light you up.

 

Benefits of doing more of what you love include increased energy, vitality AND motivation. Now, motivation can be a funny thing because it’s not always there (sometimes you’ll have to take a step forward even when you aren’t motivated) but by doing more of what you love means motivation naturally flows.

 

AND when you’re feeling happier, your relationships approve! You’ll feel more vibrant and call in people who are on the same wavelength and also doing things that inspire them!

 

HABIT 7: KEEP ON LEARNING.

 

I’m a HUGE advocate for challenging your brain! It’s good for your mental health and self esteem, it increases your creativity and imagination, your energy improves, your life becomes more interesting, AND you can increase your life success by opening up and paving new paths ahead of you.

 

Learning doesn’t always include books and reading (although I’m a huge nerd and LOVE that avenue) and can be accomplished by DOING NEW THINGS. Exploring the world, seeing and trying new things, or meeting new people are all great ways to keep learning and expanding your knowledge base.

 

BONUS HABIT: HAVE FUN WHILE YOU’RE DOING ALL OF THESE THINGS

 

If you’re not having fun, then what the hell are you even doing?!

 

None of these things should feel like a chore and should always add value to your life! I’m not about adding more to your to-do list. Rather, let’s crowd in those habits just like we’ll crowd in those brain foods from Habit 2 and make 2019 our best year yet!

  

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