Posts Tagged ‘Healthy Resolutions’

Guest Post: How to Incorporate Healthy Living Back in Your Life

Tuesday, January 20th, 2015

Note: This is a repost of Ashley’s post from January of 2014 that I thought we needed to see again as we journey through our m challenge of focusing on our health because not only is Ashley inspiring, she gives some wonderful, concrete tips to make healthy living a real part of our daily lives!

I am Ashley Johns, a Personal Trainer, Writer, Creator of Fierce Forward and Fierce Forward Intention Bracelets.  Ever since losing over forty pounds and taking back my life, my mission is to empower others to move forward, fiercely and healthfully, towards the life they want.

I met Amy at a local blogger’s get-together where I learned how retro-chic and creative she is!  We chatted about me guest posting on Momadvice and decided something very valuable I could share with you are my tips on how to make you and your family’s health a priority.

Maybe you’re wondering, “Does this chick have kids?”   Let me answer that.  I am a fierce chick and I do not yet have children, but I sure do know how to manage healthy living and make it work for anyone!

Oh, and I am a master empathizer.

Last September, I married my love, Marcus, and with kids in our foresight, I have made it a priority to position myself in a healthy, balanced lifestyle before all the madness begins, or so that’s what my friends are bracing me for!

Although I’m not yet a mother, I can tell you that I have the utmost respect for all mothers out there and am so grateful to have my mother as my best friend, along side my husband.  Having a full time job, cooking, working out, grocery shopping, friend time, date night, bubble baths, doing your hair on a good day, prepping your healthy food, drinking your gallon of water each day;  I mean, how would all this be doable with a little person(s) in your life?

Well, I know that one day I will figure it out and take it from Amy that it can be done.  After all, I believe nothing is impossible and if you want something bad enough, you find a way and make it work!  Because us women do hard things.

Here are my tips on how to incorporate healthy living back in your life!  

Stock your car.

Stock your car with water bottles and bring healthy, kid friendly snacks with you when you are on the go.  My favorite snacks to pack that are fast and easy are nuts, protein bars, Larabars, cheese sticks and my amazingly delicious baked oatmeal.  This way you leave your house prepared and you won’t be inclined to get fast food in a pinch.

Know your fast food alternatives & set a healthy precedent for your children.

It is so easy to be on the road, feel hungry and pull through McDonalds in 2 minutes; boom, the kids are happy.  Don’t fall prey to this behavior because you and your children deserve more.  There are so many healthy fast food alternatives available to you, such as Starbucks Perfect Oatmeal or Greek yogurt, Panera Bread’s Secret Low Calorie Menu, Subway with mostly fresh ingredients and so many more.  Be mindful of where you take yourself and your kids when you’re out by browsing the online food menus available at most restaurants.  You and your family deserve to eat healthfully and it is possible when you set the intention to do so.

Pack your gym bag the night before.

After a long day’s work, it is easy to put off going to the gym, but if you have your gym bag packed and with you in the front seat, coupled with a quick snack from your snack pack, you will be much more likely to hit the gym.  If you have your kids with you, there are plenty of gyms that have child care.  I look forward to my future “me time” at the gym when I have kids.  Use it as your time to decompress, breathe and regroup so that your children get to vibe off of your calm nature as you go on with your day together.


A lot of people underestimate the power of breathing. When you’re going from place to place, dropping one child off at day care and entertaining another child in the car while on your way to get groceries and feeling the stress on your shoulders, take three deep breaths, exhaling slowly to release the stress, anger and frustration you’re feeling in the moment; then smile.  My motto is, ‘Just breathe through it.’

Be kind to you.

This is a hard one for us women!  Put a spot for you on your to-do list or make a date with yourself.  As women, we spend so much time and energy on others, it’s also important to make time for yourself.  Make sure you’re at the top of your to-do list!  Don’t for a second, forget that you are just as important as everyone else that gets your love and energy.  You deserve that love and energy and need it.   Be kind to yourself, allow yourself the freedom to make mistakes, laugh it all off, smile, make time for you and know that whatever you need, you have it now.  You are enough and you are perfect.

Be intentional.

I have heard children are like sponges.  I truly look forward to the time I can be a source of influence and inspiration to my children.  I wholeheartedly believe in the power of intention and that what you think becomes your reality.  By allotting more time to focus on your intentions as a family, you are creating a more solid foundation in which you are grounded in.  When you know where you are going, it is easier to get there.  I created Fierce Forward Intention Bracelets to empower myself and others to live with intention each day.  Having a visual reminder of your Purpose, Commitment, Courage & Strength, you begin to embody these intentions the more you focus on them.  I even make them child sized upon request!

Fierce Forward Bracelet

You are so lucky to have a family, a foundation, to build upon and work towards something bigger, together!  Be intentional as an individual-remember that girl in the picture- and as a whole and you surely will have a healthy family and a healthy you.

My final tip I will leave you with is to find a picture of yourself that radiates who you are.  This can be a picture from childhood, a picture of you caught off guard five years ago or a more recent picture.  Take your time in choosing and make sure this picture speaks to you and truly nails the definition of you.  Put it up on your DIY Chalkboard (that link will take you right to my tutorial!) or your bathroom mirror, look at that picture every day and remember to take care of her.

DIY Chalkboard Project

Thank you so much for reading my words and thank you amy for the opportunity to reach your Community of Fierce Mothers, whom I look up to!

Fierce Forward Bracelet Ashley from Fierce Forward

To Find Out More About Ashley:

Fierce Forward Intention Bracelets
Website:  Fierce Forward
Find Ashley on Facebook
Find Ashley on Pinterest, on Twitter or on Instagram! 

How do you make healthy living and “me time” a priority for yourself? Feel free to leave your ideas in our comments below!

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The Secret Formula to Get and Stay Fit

Tuesday, January 6th, 2015

The Secret Formula to Get and Stay Fit

This is a guest post by Abbi Pollyea for the m challenge series.

It is a new year, and with it comes an opportunity to start fresh and perhaps create some positive change in our lives. One of the most popular New Yearʼs Resolutions is the one that goes like this, “Iʼm going to get in the best shape of my life this year!”

The fitness industry as a whole blows up in January. Gym memberships are up, fitness dvd sales are high, and fitness classes everywhere are full. As a fitness instructor, I love this special time of year as I get to meet many new potential clients and share in their enthusiastic energy. I attempt to encourage all new students with words of empowerment in the hopes that they will find passion in movement and fully commit to an exercise program. Unfortunately, however, January comes to an end and numbers in classes start to go down. By the end of February, many of the new people that I hoped I would get to know as regulars, have stop attending classes altogether.

New healthy habits are simply hard to permanently implement into our lives and it can be easy to fall back into old routines that are comfortable and not challenging. There needs to be a driving source of motivation that exists from within in order to fully commit to a fitness program. It is my intent to help you find this motivation and use it on a regular basis to help keep you moving!

I have created a simple formula that will help make your fitness resolutions attainable. The formula is as follows:

The Secret Formula to Get and Stay Fit

(A source of INSPIRATION) + (A type of MOVEMENT that you LOVE) + (A COMMITMENT to yourself) = A new found PASSION and COMMITMENT for fitness and health

For the initial part of this formula, (INSPIRATION), I am going to share a brief version of my journey into fitness. I am hoping that some of these words and themes will be relatable to those who have struggled with similar situations.

The Secret Formula to Get and Stay Fit

As a child, I was drawn to gymnastics and dance. I loved each sport with such passion and was a natural at both. Adolescence proved hard for me however, and my late teen years were extremely rocky. I gave up both beloved sports and without a passion to direct my energy, I floundered my way through high school, putting on weight and taking poor care of myself. Luckily, I made it through somewhat in tact, fell in love with a great,great man, had a baby, got married, and had another baby. This would bring us to 2004. So, from 1994-2004, I did not dance or do anything that I would have considered athletic.

I was now a mom of two beautiful boys, and felt happy at being a mom, but unfulfilled with my individual accomplishments. I felt sad that I would never be the dancer or gymnast that I aspired to be as a girl. I was twenty-six and pretty much felt that my dreams were over, which is a confining way to feel. One afternoon, I watched a movie called “Center Stage.” In this movie, there was a scene in which an adult jazz class took place. Something about it made me want to dance again so badly, that it made me cry. Later that day, I dried my tears, opened up the phone book, (it was 2004!) and looked up every single dance studio in South Bend, Indiana. I called them all until I found one that offered an adult Jazz class. I signed up, bought myself some jazz shoes and was more excited than I had been in a really long time.

The class was on a Monday night at 6pm, I showed up at 5:30 and waited while about fifteen other women came in. It was then that I got nervous and started to feel like I had no business being there. I actually went out to my car and almost went home, truly. But…..I didnʼt. I stayed, and danced, and after taking the six week class two times in a row, I was asked to be an instructor. This began a teaching career that expanded into Pilates, Yoga, and Barre. My job has helped keep me in shape, stay home with my kids, (two more came along in 2010 and 2012) as they grow, introduced me to the BEST people, and has never, ever, stopped inspiring me. Most importantly, however, the experience of attending that one dance class brought passion back into my life that had been lost in the years between childhood and adulthood.

The Secret Formula to Get and Stay Fit

I hope that story helped inspire you to look back at your own childhood, and think about the sport that brought out your greatest joy. Whatever activity that comes to your mind is going to help you with the second part of the formula, (MOVEMENT that you LOVE). This part of the formula is essential. Exercise shouldnʼt feel like a “have to”, it should feel like a “want to”. So… if you were a soccer player, find a local adult soccer league, if you loved gymnastics, try Pilates, if you loved riding bikes, try a Spin class. There are adult programs everywhere! Whatever movement or game that brought you joy and passion as a child, will still bring you the same feelings as an adult. There is something so magical about revisiting our childhood dreams in an adult setting, it is an opportunity to reconnect to our younger selves and say to our present self, “It is never too late to pursue your dreams!”

The final part of the formula is the hardest, (COMMITMENT to YOU). It is so hard to take care of ourselves and try to pursue our dreams when we are doing this around the clock for our families. In order to inspire and take care of others, however, we MUST commit to ourselves. I know I am a more patient and kind person after I have danced for an hour. We all need an outlet that is healthful and keeps us inspired. Know fully that you are worth the commitment.

Below are two pictures, the first is of me at age ten, happy as I could be on my balance beam. The second is of me last year at age 36, happy as I always am on my Pilates Reformer working on a dance move:

The Secret Formula to Get and Stay Fit

Remember your childhood passion and transition it into your adult life. I wish you a happy, healthy, and magical 2015.


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