Where has this drink been all my life... MAMMA CHIA

I personally want to thank my friend Laura from telling me about this amazing drink! Let me start by telling you all the GOODIES in it:

2,000 mg Omega-3
10 g Balanced Fiber
33 mg Calcium
4 g Complete Protein
High Antioxidants




Oh and it tastes DELICIOUS! This fabulous drink comes in 4 flavors: Blackberry Hibiscus, Cherry Lime, Cranberry Lemonade and Raspberry Passion. I have only found them at certain Whole Foods and they are selling out quick..I highly recommend going out and finding one of these and trying them.. I'm pretty sure you will thank me :-)




For more info go : http://www.mammachia.com/





xo,

Ashley

Miracle Noodle

Hello Everyone,

I apologize for not posting in a while. With all these holidays and work, time has been passing me by.. I did not forget about my Kick Ash Fans.. I promise.

I want to tell you about the latest food I was turned onto that could help and save a lot of you while trying to keep off those extra pounds. They are called.. Miracle Noodles. They are a great substitute for pasta and rice. I had my first package last week and I LOVED them.. You simply drain them, rinse in cold water for 15 seconds, pat dry in a paper towel and add your favorite sauce or soup to them and eat. They are made of naturally water soluble fiber with no fat, sugar or starch. With the right amount of veggies, protein, fat and carbohydrates and plenty of exercise.. You should have no problem losing weight without having to starve yourself! For more info go to: www.miraclenoodle.com

xo,

Ashley

Free Beverly Hills Fitness Expo Sunday October 24th

I will be teaching a cardio-kickboxing class in the boxing ring at 11 am and doing demos until 3:30 pm.

The Expo is located at Robinson May's Parking Lot at 9900 Wilshire Blvd (next to the Beverly Hilton Hotel)

more info: This event is being held with The Beverly Hills Health and Fitness Expo and will offer something for every member of the family including complimentary massages, health screenings, martial arts classes, boxing instruction, MMA fight demos, Sumo wrestling, strength challenges, fitness model search, health lectures, fitness demonstrations, exotic cars, custom motorcycles, and free product giveaways. Obstacle courses, face painting will be available for the kids as well a variety of information and products for pet owners and lovers alike.

http://www.facebook.com/ShapeUpAmerica

ONLINE FOOD DIARY

I have told many of my clients to follow one but haven't actually kept one myself until recently. I always thought I ate healthy so I figured I didn't need to. However, sometimes I wonder if I am getting the right amount of carbs, fat and protein in my diet.

Then I found www.figwee.com. After researching many food journals on line I liked Figwee a lot. It was simple and had images to show proportions that you could adjust to what you ate. It gives you options for your GOALS. For example:

Your Goals

Desired Weight: lbs
Enter your healthy target weight.

Weekly weight loss of: lbs / week
Allow target calories per day to vary based on my exercise / activity.

Fixed calories per day of: calories / day
Set a constant goal of a certain number of calories per day.

Net carbs per day of: grams of carbs / day
Set a constant goal of a certain number of grams of carbohydrates per day

There is an activity log to input your exercise for the day and to see calories consumed versus calories burned. After, you will receive a results page that will post your net calories to show how you are doing. So, you don't have to feel like you are alone in this, they have an online community page to chat with others and ask questions to their help line.

I am a trainer, fitness instructor and a very healthy person but I like using this to keep me in check to make sure I am not consuming to much of one thing. For me, I realized I was consuming a few more carbs without thinking about it (fruit can add up). I know now I need to up my protein a little more.

Check it out, it could help you loose that weight you have been trying to loose on your own for a while now.

xo,

Kick Ash

Speeding up your metabolism

I apologize for being MIA lately and not current on my posts. I am back now and want to give you a few tips on how to keep your metabolism up and running high!

BREAKFAST, BREAKFAST, BREAKFAST.. eat it! I hear a lot of people say they don't like to eat first thing in the morning or they don't have time. Well , missing breakfast is one of the worst things you can do. It slows your metabolism down and depletes your body of fuel it needs to function properly. Egg whites that come in a carton are easy, just pour and cook. Ready in less than 5 minutes. Plain oatmeal without sugar is a good choice. just add a few blueberries or cinnamon and you have a delicious filling breakfast!

BED TIME...Losing sleep can make you FAT! It may slow your metabolism down not letting your body get properly utilize food and nutrients as energy so then end up being stored as fat. Try to get 8 hours of sleep a night.

PUMPING IRON..A lot of women get scared of weight lifting because they think they are going to bulk up but it actually helps build calorie-burning lean muscle.. be sure to add weight-bearing exercises to your cardio routine a few times a week.

GET OUT OF THAT CHAIR..Most of us sit at a desk all day and stare in a computer. Try to get up in between phone calls, take walks around the office every 30 minutes and get the blood flowing because sitting for too long switches off enzymes that capture fat into the blood stream..

Eating several small meals through out the day and moving your body will help keep your metabolism up and you SLIMMER!

xo,

Kick Ash Fitness

Cheat Night

I eat super healthy 90% of the time so I can enjoy cheat meals like the one I had last night at Cobra and Matadors at 7615 Beverly Blvd in West Hollywood. I love this place, so many great dishes all served tapas style.. It is BYOB so I usually show up with one of my favorite bottles of wine that they open with NO corkage fee and sit back and wait for one of my favorite dishes on the menu...BACON WRAPPED DATES!

Their salty-sweet mixture captures me at first bite and melt in mouth. I am also a huge fan of their buratto in a jar with toasted baguettes on the side.. If you are a cheese fan this is your dish. I could go on forever but let me just say if you are looking for mouth watering tapas in a funky cool atmosphere then check out this place and in case you forget to bring your own wine or beer they have a place right next door that you can pop into.

xo,

Kick Ash

Updates

I wanted to let you all know that I will be starting up Kick Ash Fitness Classes in mid-September and I am still taking clients for personal training. Also for more frequent updates be sure to check out my two Facebook pages:http://http//www.facebook.com/pages/Beverly-Hills-CA/Kick-Ash-Fitness/151278494886242 and http://www.facebook.com/profile.php?id=537630028 and follow me on Twitter: http://twitter.com/kickashfitness.

xo,

Kick Ash

Getting Back Into It

It's been a month since my knee surgery and almost 2 1/2 months since the pain started.. I am slowly now getting back into my workout mode! I started doing a Brazilian Butt-Lift work out video at home which has been awesome for my rear end! I went on my first moderate hike yesterday with a little pain going down and tomorrow I will start easing back into fitness classes of all sorts.. Physique 57 http://www.physique57.com/, Muy Thai Basics and Bootcamp at http://www.roxyfit.com/ and I am looking into spinning classes.

I will also be starting up my own Kick Ash cardio kick box classes mid September. As much as I have missed working out it has been a little hard to get back into it full time. I don't want to over do it but I want to be up to 4-5 days a week of working out by the beginning of September. I have tried to maintain a super healthy diet during this whole time with the exception of a few cheat days.. I think it is helped not make me feel so horrible about sitting around. I look forward to sharing more adventures, food journals, facts and more with you soon!

xo,

Kick Ash

10 Minutes to a Healthy Dinner

If you are like me you, you are constantly on the move between work, family, trying to maintain a social life it can all be very difficult to stay healthy. I have learned that keeping the right ingredients in your fridge and freezer can make life a lot easier and keep you from putting on those extra pounds.

First I try to shop only on the outside aisles of the supermarket, which is where the produce and fruit is kept. I usually just do a quick run through grabbing a variety of different veggies, fruit and then I grab a box of firm tofu, pre-cooked grilled chicken or fish.

Monday and Wednesdays are usually very long days for me and when I get home around 8:45pm the last thing I want to do is start cooking a long dinner. So I have mastered my go-to quick veggie or veggies and protein dinner.

This is what you will need:

1 medium size frying pan

1 Tsp of Extra Virgin Olive Oil

2-3 Cups of mixed veggies chopped ( ex. Tomatoes, carrots, spinach, squash,bell peppers)

2 Tsp of Onion Powder

2 Tsp of Garlic Powder

1 Tsp of Cayenne Pepper

Place everything in pan and cook on med heat until veggies start to get soft at that point if you want you can add in some Tofu or Chicken cook for another 4-5 minutes.. All Done!

Optional:

1 package of firm seasoned tofu OR a some pre cooked Grilled Chicken (Trader's has a great selection of both)

Left overs are GREAT for lunch the next day!

Brazilian Butt Lift

http://www.beachbody.com/product/fitness_programs/best_sellers/brazil_butt_lift.do?tnt=BBL_SHAKE_A2&code=SEMB_VM_BBL_02&kid=GOG0039961165#bum-bum-rapido

I am just shy of my 3 week recovery point from my knee surgery and I decided to open up my Beachbody workout DVD and try my new Brazilian Butt Lift workout.. I was a little skeptical because you know never know what these DVDs are going to be like.

I popped it in and decided to start with the "basics". Since I am considering myself a beginner until I am 100% I want to take it slow.

Just from the basics I was already feeling the burn. Once I has the moves down I started with the first 30 minute session. I couldn't do everything quite yet but within the first 17 minutes my legs were shaking, my butt was burning and I was sweating. I can't wait to be able to do the whole thing and move on the other workouts.

In the package they sent they give you a tape measure and a card to fill out your beginning measurements and your final results. I will post my results in another few weeks.

It feels good to be working out again even if it is for a quick 20 minute burn!

xo,

Kick Ash

Post Surgery-Pre Brazilian Butt Work Out

I am 11 days post knee surgery and I am getting better each day that passes.. I did think I would have been able to walk or drive by now but this is still a million times better than my last knee surgery recovery time.

I start physical therapy tomorrow and plan on getting in a few sessions a week of swimming to my routine until I feel comfortable to get back into my Kick Ash state.. While I was home I decided to order this Brazilian Butt Work Out DVD http://www.amazon.com/Brazil-Butt-Lift-Workout-English/dp/B00337MOMO. I have never ordered a work out dvd in my life but for some reason this caught my attention and has received many great reviews. So while lying on my butt for many hours thought what a perfect present to my behind!

Just a little extra reading material for those of you who sit all day long:

http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/

Since it does require a lot of squatting I wanted to make sure my knee is 100%.. I hope to start the work out next week and will be updating you guys on my progress!

In the meantime I continue to eat healthy, get lots of sleep and keep a smile on my face...

xo,

Kick Ash

Zucchini and Apple Slaw Day:

Happy Monday!

I am still home recovering from my recent knee surgery and as I am limping around the house I decided to make myself useful and create some raw food dishes with what's in the fridge. As I have written in the past I do not follow a Raw Food Diet 100% but I do like to incorporate into my life and eat clean as much as possible.

2 Zucchini"s

2 Golden Delicious Apples( I prefer these apples for the taste of the slaw)

1/4 Tsp of Sea Salt

1/4 Lemon Juice

1/4 Cumin

1/4 Cinnamon

I took a cheese grater and grated the zucchini and apples in a big bowl. Then I took a fork and mixed the two together and added in the salt, lemon juice and cumin. I mixed around for another few minutes and put into a ceramic bowl and placed it in the fridge for later.

It is so easy and healthy. You can add it to an entree as a side or eat alone. Either way you will be happy and feel great!

Cold Avocado and Cucumber Soup

I just made in less than 2 minutes the most delicious summer soup.

Depending on how many people you are making the soup for you can mess around with the measurements. It does not have to be precise.

1 Ripe Avocado

3-4 Persian seedless cucumbers (peeled and chopped up)

1 Cup Water

1/4 Cup of lime juice

1/4 Tsp. of ginger

1/4 Tsp. of sea salt ( more depending on how much salt you like)

1/4 tsp. Nutmeg

1 Ice cube

Blend and Serve!

Tips and Facts about Sugar :

1. Be in the "know" about sugar and how it reacts with your body.

Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of it, the insulin in your system converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.

Consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

2. Less is More

One teaspoon of table sugar has 15 calories. That can add up through the day if you are drinking multiple cups of tea and coffee with sugar.

3. High Fructose Corn Syrup is the ENEMY

"High-fructose corn syrup" is a highly refined, artificial product. It is created through an intricate process that transforms cornstarch into a thick, clear liquid. White sugar and "high-fructose corn syrup" are not the same. Industry advocates for corn growers say that they are the same. But nutritional science studies say that there is a big difference between the two. They say that "high-fructose corn syrup" is worse than sugar.

This manufactured fructose is sweeter than sugar in an unhealthy way, and is digested differently in a bad way. Research has shown that "high-fructose corn syrup" goes directly to the liver, releasing enzymes that instruct the body to then store fat! This may elevate triglyceride (fat in blood) levels and elevate cholesterol levels. This fake fructose may slow fat burning and cause weight gain. Other research indicates that it does not stimulate insulin production, which usually creates a sense of being full. Therefore, people may eat more than they should. Indications also are that the important chromium levels are lowered by this sweetener which may then contribute to type 2 diabetes. Obesity is a contributor too.

4. The sugar in fruit isn't bad for you

Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.

Day 1 After Surgery

Happy Friday Everyone,

I made out of knee surgery and I am feeling good. I'm not in to much pain just all bandaged up and reading (Eat, Prey, Love by Elizabeth Gilbert) , catching up on TV and relaxing..I hope to be back on my feet and slowly getting back into my work out routine in no time.

Thank you to everyone for ALL the well wishes!

xo,

Kick Ash Fitness

Hi,

So my surgery got moved up and I am going in tomorrow! At this very moment I am not nervous but I think when I arrive and have to put on the gown.. it might be a different story. The doctor did reassure me that this surgery will be a breeze compared to my first one. (geez, I hope so)

I am ready to get back to Kick Ash and start my cardio classes up again and train 5-6 days a week myself.

I will post again soon but in the mean time..

Work Out for me!!

xo,

Kick Ash Fitness

For all you ladies out there who have too many clothes and shoes that you know what to do with, my fabulous friend Robin is here to help.. Check her out below:

Do you have a closet full of clothes and nothing to wear?
Are you unsure about what "looks" are right for your shape, personality and lifestyle?
Robin from High Heel in a Haystack is here to help!


After almost a decade as a clothing designer at well-known companies such as Joie and Splendid and as a stylist for women looking to step up their game, Robin has learned the ins and outs of the LA fashion world.
She now works together with clients like YOU to help enhance and express your individual style with confidence.


Check out her website at http://highheelinahaystack.com/ and get a 15% discount on any of her services when you mention my blog!! Better hurry...this great deal won't last long :)


Robin Wiener
http://highheelinahaystack.com/
robin@highheelinahaystack.com
323.533.4111

Dangerous Denny's

I think this is the first Monday I have felt super refreshed and rested since my knee injury and not working out like I use to. I was in Palm Springs this weekend with my husband and even though it was a mere 114 degrees, I was happy as a clam in the pool.

My attempts to be super healthy while on our mini vacation were ehhh so-so.

When we woke up Saturday morning we were very much looking forward to going to this Israeli place that we had lunch at last time but is known for its amazing breakfast.. After driving 15 minutes to find find the place again we drove up and things were not looking good.. The windows were covered and I got out of the car and noticed there was no furniture inside..

At this point we were so hungry that we saw a Denny's across the street and said what the hell!

I haven't been to a Denny's since freshman year of college after a night of drinking. I though it's 2010 I am sure they have some healthy options. We walked in and it was a bit depressing, everyone was at least 30-50 lbs over weight. We sat down and the first thing I noticed was there was no calorie or fat count on anything on the menu.

All of the egg omelets looked scary and and I wasn't about to eat a waffle or a plate of bacon. So I ordered some egg whites scrambled and 2 wheat pancakes. One to give to my husband and a side of fruit.. This was all a part of the grand slam deal of $6.99 The woman looked at me funny and could tell I was trying to be super healthy but it was slightly like pulling teeth here.

My breakfast came to the table and I see a huge plate of egg whites and two wheat pancakes DRENCHED in butter which meant my eggs where now swimming in a sea of butter.. Thanks Denny's Server, you obviously missed the point of my attempt at eating a healthy breakfast!




So I proceeded to eat some of my rubbery egg whites and buttered wheat pancake and called it a day!

Dear Denny's,

It was almost a pleasure but if I never see you again, I will be ok!!

Thank you to all the ladies who came to my first hosted Raw Food Class. It was a huge success. Melissa showed us how to make Lemon Zucchini Bisque, Sun-dried Zucchinilini and Cherry Mint Crunch Brownies. Let's just say there was nothing left over.

I love that Melissa started the class by telling us she is not 100% Raw and she wasn't there to tell us we needed to be. It was simply something healthy that we should try incorporating into our diets.. Just by eating salads more through out the day will better us then pre-packaged foods, fried, or to much meat.

She came fully prepared with her own food processor, spiral food cutter, and plenty of extra goodies for people to buy after the class. I highly recommend trying this at least once and for the price of $20 a person for 3 courses it is an amazing steal.

For some of her recipes and more info check her out at: http://www.rawfoodstylist.com/

EGCG.. what is it:

Epigallocatechin-3gallate, a substance in green tea that increases the amount of oxygen your body uses, which improves your endurance When subjects took an EGCG supplement( equal to three cups of green tea), they were able to work harder for longer on a stationary bike than people who took a placebo. Freshly brewed green tea will give you the biggest boost.

There are so many kinds of green tea.. my favorite is Genmaicha Green at Coffee Bean. Iced or Hot!

July 8th:

I am so excited for tonight.. I am hosting a Raw Food class at my house by raw food stylist Melissa Henig.. I tried a few of her meals and they were so delicious. I must be honest I am not a vegan or vegetarian but I am all about exploring new fun ways of incorporating healthy foods into my life and I believe switching it up is key. I will take some pictures and try and get some video and post after. In the mean time here is a link to her website.

http://www.rawfoodstylist.com/

Happy and Healthy Thursday!

Kick Ash Fitness

Knee update:

I went to see another doctor today for a 2nd opinion and was happy to hear that this surgery will be a nice quick surgery and I should be walking fine within a few days.. I will have to hold off on resuming my hard core workouts for a little longer but am looking forward to working out at least 4-5 days a week! I am currently working with my own personal trainer 3 times a week doing upper body, butt and abs.. I am also looking into incorporating other forms of exercise after the surgery like, swimming, pilates and other fun things that won't be as hard on my knees.

Keep you posted..

xo,

Kick Ash Fitness

I am reading The Fat Flush Plan by Ann Louise Gittleman and if you are looking for ways to lose weight without crazy dieting she has some great tips and includes grocery lists, etc...

It's pretty informative: she does a 2 week fat flush but you are still eating, just eating the" right" foods.. she tells you what kinds of foods, seasonings to buy and use, then gives all kinds of diff recipes for breakfast, lunch and dinner.


http://www.annlouise.com/23/diet-detox/4/

For those of you who have a hard time cutting those few extra calories.. Here are some easy tips to get you going:

1. Shake your groove thing. Dance for just 2 hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)

2. Get enough sleep. A lack of shut-eye can make you snack. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.

3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.


4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.

5. Limit dinner guests. Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, PhD, author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.


6. Simple tricks to fill up (with less!). For breakfast, eat 2 boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.

7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

8. Don’t clean your plate. Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.

9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.

10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too

Hey Everyone..

I wanted to give you all an update as to what's been going on with me.. I just found that I tore my meniscus again in my right knee and will be having surgery at the end of July! My knee has been bothering me for weeks but I didn't think it was torn again only after having surgery 3 years ago!! So needless to say, I was a bit teary eyed when I got the confirmation. They told me recovery will be much shorter this time,( I was out of commission for over 7 weeks last time and it was horrible) however the doctor isn't exactly sure what he will do until gets inside my knee to see whats going on in there.I am still training my private clients but unfortunately will not be able to teach my group classes for another month or maybe longer.

I am going to be training with my own personal trainer Maria from www.mariafit.com to stay strong during this whole thing and maintaining a healthy diet since my cardio will pretty much be non existent. I will keep you all posted through my journey and keep posting my healthy tips:-)


xo,

Kick Ash Fitness

I have just started a mini raw food diet this morning and I absolutely love it so far! Everything tastes so fresh and delicious. I was lucky enough to meet Melissa Henig a Raw Food Stylist in LA and she prepares the food and can deliver it to your front door. She can also come to your house and teach small groups how to prepare the food and you get a dinner out of it all for just $20!

I am on a mission to incorporate this in to my diet.. so check back for more fun info.

In the mean time check out Melissa's blog here: http://rawfoodstylist.blogspot.com

Here are nine reasons to start drinking green tea or continue drinking it if you’re already hooked.

1. Green tea is a superb fat fighter. Its active ingredient, EGCG, increases the rate at which fat is burned in your body.

2. It targets belly fat. Research at Tufts University indicates that EGCG in green tea, like other catechins, activate fat-burning genes in the abdomen to speed weight loss by 77 percent.

3. Green tea keeps energy stable by balancing blood sugar levels. EGCG improves insulin use in the body to prevent blood sugar spikes and crashes that can result in fatigue, irritability, and cravings for unhealthy foods.

4. Research shows it may be helpful against lung cancer. In an April 2010 study published in Cancer Prevention Research, EGCG was found to suppress lung cancer cell growth.

5. Green tea may halt colorectal cancer. In numerous other studies, EGCG appears to inhibit colorectal cancers.

6. In research, it appears to cause prostate cancer cells to commit suicide. A March 2010 study in Cancer Science indicated that EGCG aids the body by causing prostate cancer cells to commit suicide.

7. Green tea may prevent skin damage and wrinkling. EGCG appears to be 200 times more powerful than vitamin E at destroying skin-damaging free radicals. Free radicals react with healthy cells in the body, causing damage, so lessening their numbers may help reduce wrinkling and other signs of aging.

8. It contains a potent antioxidant that kills free radicals. Because it is a potent antioxidant green tea can positively impact a lot more than skin cells. Free radicals are increasingly linked to many serious chronic illnesses like arthritis, diabetes, and cancer.

9. Green tea tastes good. If you’re not wild about the flavor, try a few different kinds. Try it iced or hot. Add some of the natural herb stevia to sweeten it if you want a sweeter drink.

I thought today I would give some tips about how to prevent knee injuries: I am currently experiencing pain in both my knee's even after having surgery 3 years ago.. so please take a minute and read over these tips:



1.Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that's appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.

2.Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.

3.Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.

4.Do low-impact exercise. At the gym, opt for a rowing machine or a cross-country skiing machine. Both offer a strong workout with low impact to your knees.

5.Swim or walk. When exercising outside of the gym, opt for swimming or walking.

6.Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain.

7.Don't decrease your activity. A decrease in activity will lead to weakness, increasing your chances of injuries.

8.Don't suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.

9.Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime

For those of you who are vegan or vegetarian or are just looking to cut back on your dairy.. here are a few other options:

5 Healthy Dairy-Milk Alternatives:

Rice Milk-is made from boiled rice, brown rice syrup and brown rice starch. Thickening agents, sugar and vanilla are often added to commercial rice milk. Rice milk is naturally popular with vegetarians and vegans since it contains no animal byproducts. Most commercial brands of rice milk—like Rice Dream--are fortified with calcium. This is why a serving of fortified rice milk provides the same amount of calcium as a serving of cow's milk. Rice milk is also often fortified with niacin, vitamin B12, vitamin A, vitamin D and iron
Nut Milk-essentially ground nuts--almonds being the most popular--combined with water. Though it doesn’t taste much like dairy milk, almond milk has a very pleasant, nutty, crisp taste with fewer calories. It’s also loaded with magnesium, potassium and vitamin E—and it doesn’t need to be refrigerated.
Cocunut Milk-It’s very rich and can have a strong (yummy) flavor that goes great with hints of chocolate and vanilla.
Soy Milk- is made by soaking soybeans, grinding them with water and straining them. A healthy balance of high-quality protein and carbohydrates, low in fat with no cholesterol, soy milk is packed with beneficial phytochemicals.
Hemp milk- is produced from the seeds of the hemp plant and is loaded with nutritious omega-3s, iron and tons of other vitamins. Though it's just starting to gain popularity in the United States, hemp milk is available in plain, vanilla or chocolate flavors. Plain organic hemp milk contains no sugar, no cholesterol and is free of soy and gluten. holesterol, soy milk is packed with beneficial phytochemicals.
Hemp Milk-

Some fun calorie burning options for this summer:


Frisbee: 100 calories
Jumping on a trampoline: 100 calories
Dancing: 115 to 150 calories or more
Snorkeling: 120 calories
Horseback riding: 150 calories
Gardening: 160 calories
Kayaking: 150 calories
Swimming: 180 calories
Playing tennis: 250 calories
Rollerblading: 250 calories
Beach volleyball: 280 calories
Biking around town: 250 calories or more
Jumping rope: 360 calories

There's a new veggie most of you probably don't know about or eat:

Dandelion Greens

Here is some great info on the health benefits and ways to eat them:

The best time to eat dandelion greens is in the spring and early summer when the leaves are still young. Dandelion greens should be harvested in early spring, before the flowers appear. They’re a bit bitter but taste fantastic in a salad. You can also saute the flowers, roots and leaves with onion and garlic, serve them on a sandwich or salad, boil the leaves and serve like spinach or add them to your green smoothies like I do!

Dandelions are a natural diuretic and a spring tonic. Dandelion is used to cleanse the body naturally and is an herbal detoxification saint. It is believed that the herb produces beneficial effects by removing toxic pollutants in the body that have accumulated over time. It has also been known to prevent or cure various forms of Cancer.

Dandelions have many therapeutic benefits they support digestion, prevents anemia reduce swelling and inflammation, helps with hypertension and lowering blood sugar, treat skin problems such as eczema, warts and acne and number of other ailments including gallstones and gout. It is known as one of the most effective and beneficial herbal remedies. The roots, stems, and leaves of the dandelion excrete a white sticky resin, This sticky resin when applied directly to warts daily, several times a day, will slowly help to dissolve them.

A few other ways to use dandelion are : Make a tea using the flowers by boiling them in water for 15 minutes, roast the roots of dandelion to make a coffee substitute and for you wine connoisseur’s try making dandelion wine.

Dandelion’s are considered weeds and are known to be pesky. Plain and simple dandelions have a bad rap! So, next time you think of a dandelion think of all the great qualities it possesses. Forage your lawn for these nutritious leafy greens rather than spray them down with toxic chemicals. For old time’s sake, you can blow a wish to health. Take advantage of their healing and cleansing benefits. Eat your weeds away!

It's all about being prepared so you don't have to turn to bad foods at the office or wherever you may be..


Edamame, persian cucumbers, Mary's gone crackers(gluten free, flax, brown rice and quinoa)dried lightly salted seaweed, asparagus, 3 oz of grilled chicken, 2 hearts of palm sticks, one apple, a few blackberries and a small protion of gluten free granola.

Today is the day of GREEN:

I decided to have something green at every meal from the minute I wake up until I fall asleep..

Breakfast: Smoothie with fresh spinach

Snack: Green Tea

Snack: dried seaweed

Lunch: a few pieces of low sodium turkey breast, cucumbers and edamame

Snack: Green tea

Dinner: asparagus, and grilled chicken

Monday May17th:


Ok.. so for all of you who follow my healthy tips and eating advise I am here to let you know that I am human and do fall off the eating wagon myself..

This weekend I was at my cousin's beautiful wedding in Napa.. I started the first day off ok at the bridal luncheon with a healthy seared tuna salad and a glass of champagne.. ok.. maybe 2 glasses..

I was so excited to be at this gorgeous place with my family and friends that I just decided to enjoy myself.. I think I took that to the next level at rehearsal dinner.

This took place at Mumms vineyard.. champagne galore.. my dream!! Oh wait, it gets better.. dinner consisted of pounds and pounds of lobster, corn, artichokes and shrimp.. Now.. you're probably thinking-that doesn't sounds too bad for you.. I think my portion might have been 3 or 4 lobsters and more.. I thought maybe I was growing claws at one point..

You can't eat that kind of dinner and not want something sweet.. so they served everyone It'S-IT ice cream.. YUM!!!

Needless to say me and my belly had a hard time falling asleep that night but was I a happy camper :-)

I woke up early the next morning and decided to take a walk because I wasn't working out all weekend and thought I needed some light exercise. I hadn't eaten breakfast because I was going to spending the day with the bride and other bride's maids getting ready for the big day and knew they would have food! I probably shouldn't have done that because by the time I got to the room..All I saw was muffins and sweets and white bagel and cream cheese.. I am pretty sure I had a little of everything!! YUP.. that's right.. once I get a going.. I just kept nibbling away..

I thought to myself.. well I will be better at lunch and eat light..

Lunch came and thankfully the options were a little better.. some light sushi, salads oh and MORE delicious sweets and champagne!

I tried the best I could but gave in to the cookie and bubbly and a few pieces of sushi.. I knew I wasn't going to be eating for a little while..

cocktail hour, dinner and desert.. all in my belly :-)

I woke up Sunday for the brunch which usually consist of eggs and a few other options..

WELL.. not at this one.. This was the most incredible brunch I have ever been to..From the breath taking gorgeous home and views to the mariachi band singing when you walked in to the tier of sweets, fresh made tortilla's, Mexican buffet you have ever experienced.. I said to myself.. well I am going out with a bang..

and SO I DID!

I don't have any regrets of the weekend because I enjoyed every moment of it.. from the amazing food, drinks, family, friends and atmosphere.. I may or may not have gained a little weight but it was worth it and because here I am Monday morning already back on tract and even healthier from before the weekend..

My story is about allowing yourself to have fun once and a while, don't always feel like you have to be a perfect eater and exercise like crazy.. I work hard to keep healthy but also so I can enjoy weekend like this!

xo,

Kick Ash

Good Morning.. Here are a few fat flushes to follow:

Start your morning with 1 to 2 tsps of apple vinegar cider..I personally like the brand: Braggs..it tastes funky but it is a great morning fat flusher..follow with lemon water and a healthy breakfast!

THE FAST TRACK ONE-DAY DETOX DIET MIRACLE JUICE PROTOCOL

To conduct your one-day fast, follow this simple, four-step program:

I. PREPARE THE FOLLOWING "MIRACLE JUICE"
2 quarts Cranberry Water (recipe follows)
2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
3/4 cup freshly squeezed orange juice
1/4 cup freshly squeezed lemon juice
Stevia Plus to taste (2 packets seems ideal)

1. Bring Cranberry Water to a light boil; reduce the heat to
low.
2. Place cinnamon, ginger, and nutmeg into a tea ball; add to
the Cranberry Water. (For a tangier juice, add the spices
directly to the liquid.)
3. Simmer 15 to 2O minutes; cool to room temperature.
T H E O N E - D A Y D E T O X D I E T 101
4. Stir in the orange and lemon juices. Add Stevia Plus at this
time, if desired.

Cranberry Water Recipe

To make 2 quarts (64 ounces), add 8 ounces unsweetened
cranberry juice to 56 ounces filtered water OR 3 tablespoons
unsweetened cranberry juice concentrate to 6O ounces of filtered
water. Recommended brands of unsweetened cranberry
juice are Lakewood 1OO% Organic, Mountain Sun, Trader Joe's,
and Knudsen. Recommended brands of unsweetened cranberry
juice concentrate are Knudsen and Tree of Life. Be sure
to look for juice that has no sugar, corn syrup, or other juices
added, including apple or grape.)
II. ALTERNATE DRINKING ONE CUP (a OUNCES) OF FILTERED
WATER AND ONE CUP (& OUNCES) OF MlRACLE JUICE DURING
THE DAY. DRINK AT LEAST 72 OUNCES OF FILTERED WATER
THROUGHOUT THE DAY, IN ADDITION TO THE MIRACLE
JUICE. MAKE SURE YOU DRINK AT LEAST A CUP OF LIQUIDEITHER
THE MlRACLE JUICE OR WATER-EVERY HOUR.
Begin the protocol when you wake up in the morning. A sample
day is provided below. You don't have to begin at a specific
time, but be sure to have all eight glasses of Miracle Juice in addition
to the 72 ounces of water.

6 A.M. 1 cup filtered water
7A.M. 1 cup Miracle Juice
8A.M. 1 cup filtered water
9A.M. 1 cup Miracle Juice
10 A.M. 1 cup filtered water
11 A.M. 1 cup Miracle Juice
12P.M. 1 cup filtered water
1 P.M. 11/2 cups Miracle Juice
2 P.M. 1 cup filtered water
3P.M. 1 cup Miracle Juice

Ok.. So this is not my recipie but I had to pass it on because they are so yummy.. Compliments of Maria Abarca from Mariafit.com.. here ya go:

Kale Chips

Ingredients:
Kale – one bunch
Sea Salt – about 1 teaspoon
Extra Virgin Olive Oil – about 1 tablespoon

Recipe:
Preheat oven to 350 degrees. Trim all the stalks off of the kale, discarding the stalks and saving the leafy greens. Put the leafy greens into a bowl and pour salt and EVOO on top. Mix well. The leaves should be lightly covered in the oil. Place leaves onto a baking sheet (i cover my baking sheets with aluminum foil for easy cleanup.) Bake for 10-15 minutes until edges of the kale begin to brown. Remove and let cool and MUNCH!

Thank You to everyone who came out to kick off the summer with a free Kick Ash Class! It was a huge success! Check my website for my classes, private lessons and more!

FREE CLASS THIS SATURDAY MAY 1ST
10AM-11AM

PAN PACIFIC PARK 7600 BEVERLY BLVD MEET AT MAIN PARKING LOT BY BASKETBALL BALL COURTS

BRING WATER AND FRIENDS!! SPREAD THE WORD!!!!!

ALL LEVELS WELCOME :-)

Here is a reccomnded seasoning to help in Fat Flushing.. :

2 Tbsp onion powder
2 Tbsp garlic powder
2 tsp ground coriander
1/2 cup dried parsley
1 tsp minced lemon zest
1/4 tsp cayenne
1/4 cup ground cumin
1/2 packet stevia

Combine all ingredients and store in shaker or other covered container at room temp, away from the stove. Enjoy on meat, seafood, poultry or your morning eggs..

Info on Chia Seeds and Flax Seeds.. and why they are soo good for you!

So What's So Good about Chia Seeds?
Chia seeds are high in:

■Protein;
■Fiber;
■Magnesium,
■Calcium, and, best of all,
■ALA, a type of omega-3 fatty acid. (In fact chia seeds contain more Omega-3's than any other plant source, including flaxseed).

An ounce of chia seeds contains 137 calories, and will get you four grams of protein and 11 grams of fiber.



Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
Fiber. Flaxseed contains both the soluble and insoluble types.

So If you haven't heard I am now working in a VERY awesome state of the art training in Beverly Hills.. I will be available for training in the evenings and some weekends.. I am also starting my Saturday Boot Camp classes May 1st at Pan Pacific Park 7600 Beverly Blvd.

ALL GOOD THINGS!!

Please feel free to email me with any questions or concerns..

I am also always looking for a new studio to take my cardio classes indoors.. in the west Hollywood area but open to all spaces..

Spread the word...

Kick Ash Fitness

Happy Monday Everyone!

I just wanted to let you know that I am in the middle of changing/updating my website with new class schedules, private training and much more.. so check back in another week or so Kick Ash 2010!!


Xo,

Ashley

Friday morning.. had a very hard time getting up.. but I pushed through and made my way to Muay Thai Boot Camp at Roxyfit on la Brea.. Maria the teacher is awesome and instantly got us going and working out hard..

I then came home and made my morning smoothie.. chia seeds, fax seeds, wheat grass, green veggie powder, emergen -c, acai, fresh spinach and some frozen berries and a little almond milk.. YUM!!!Opps.. almost forgot about lunch.. so I popped some tilipia in the oven to have for lunch today.. with some lemon, pepper and a little onion..

I then made a small plate of egg whites and 4 strawberries.. I am feeling great!

Got to work and had some green tea and a few raw almonds..

I am trying to be extra good today so I can cheat a little at dinner tonight at my aunts.. where the food and deserts are ALWAYS amazing..

morning bootcamp, 1/2 cup of oatmeal with flax seed, blueberries and a few slices of pineapple.. water with lemon and emergen-c-! 93.5 radio station..it's a good Wed. so far :-)!

Followed by some Green tea, and raw nuts.. yum yum!!

It is Tuesday March 30th and last night was Passover.. I went to dinner feeling strong and able to eat super Healthy.. but after going through the whole service, I was HUNGRY and Matzah took over and one thing led to the next, potatoes, Yams, meat, and even desert! Ok.. so I was feeling so hot after BUT I was at least able to stop myself when I was full.. I figured as long as I keep it super healthy today and work out and continue to.. I should make up for up.. just in time for my 2nd Passover on Friday..

For those of you who sit at a computer all day and feel sluggish around 2 to 4pm.. Here are a few wake me up work-out routines you can do right at your desk:


Stand up and squat down just barely touching your butt to the chair.. do this 10-20 times..

Extend your arms all the way out and rotate them forward for 20 seconds and then rotate them backwards for 20 seconds

While sitting in your chair, grab the seat and bring your knees to your tummy and then extend out.. repeat this 10-20 times.. for a quick ab work out.

If you have your own office:

you can get on the floor and do about 15 push ups, followed by bicycle kicks..

and if you have the chance to put some music on your computer.. getsome jumping jacks in there..

If you can do all the above a few times.. I promise your brain will jump into first gear and you will be ready to finish out the day with a smile on your face!

Started my day with Muay Thai at Roxy Fit.. Felt amazing after!

Then had a 1/2 cup of oatmeal with blueberries, Blackberries, flax seed and a bit of cinnamon!

Some ingredients to keep in the house for smoothies, yogurt, cereal, lunch, dinner etc..

Ground Flax Seed
Raw Chia Seeds
Protein Powder (make sure there isn't a lot of sugar)
Acai Juice
Lemon or Lime juice
apple cider
Greens Super Powder/Wheat Grass

I had a great dinner Sat night at Real Food Daily.. YUMMY! I ate a lot (it was my cheat night) yet it was all really healthy!!

check them out:http://www.realfood.com/

Tip: the brownie bowl is enough for 4 PPL!!

So I was on this super strict diet of eating only 3-4 oz of protein every 2 to 2 1/2 hrs with veggies (green beans, kale, asparagus and spinach) and TONS of water.. to get ready for some fitness pictures I was taking.. It got boring at times.. but after seeing my proofs from the shoot.. I have decided to stick with the diet. I will alter it a little.. but sticking to only a small portion of carbs first thing in the morning and then nothing but protein, veggies and light fruit through the day.. I feel great and clothes I just bought two weeks ago are already loose.. which is always a plus!
I do believe in cheat days and if you are totally craving something.. go far just have a little and then get back on your routine.. that way you aren't totally depriving yourself..

I don't know if it is moving to LA that has made me even more conscious about what I eat and staying a lot more healthy but I have never felt this great!!

Happy Monday!!

If you eat healthy all the time.. You are allowed a cheat day once n awhile..

A healthy yet delicious breakfast Recipe- Oatmeal Cakes

1/2 Cup uncooked oatmeal
1 Tbls of unsweetened applesauce
1/4 cinnamon
4-5 egg whites

mix in a bowl till smooth..

then spray a pan with Pam (butter or olive oil flavors are good)

Cook on low heat

Pour a little in mixture onto pan let it set for a few minutes till top starts bubbling and then flip..

this should make about 4-5 cakes

You can then top with a little more cinnamon if you like :-)

If you are looking to jump start your workout and get some weight off try to get about 30-45 min of cardio in the morning on an empty stomach..



Also switching between cardio and weight training will get your body moving.. You don't ever want to do the same thing for to long because our bodies get use to it and then they plateau..



They are so many new excercies out there.. Try them all at least once.. Hula Hoop Class, Zumba, Kick Boxing, Martial Arts, Hiking, CrossFit, Roller blading, Yoga, Pilates,



For me, personally.. gyms are boring so I like to change it up every few months and keep my body guessing what is next.



If you live in LA here are a few great fitness spots that I have tried and what I liked about them:



Focus Self Defense- http://www.focusselfdefense.com/ (Culver City) They offer Krav Maga, Crossfit, Kettle Bell classes, Yoga, Cardio Bag class..

Morning Crunch-http://www.morningcrunch.com/( Many Different Locations) They use the park for full body work outs and are constantly changing it up and I always feel great after.. They offer morning and evening classes

RoxyFit-http://www.roxyfit.com (West Hollywood)- LOVE the muay thai classes and muay thai boot camp combo.. Roxy keeps all her classes small so you feel like you are getting private training for a low cost! Morning and eveing classes

Easton Gym-http://www.eastgymco.com(West Hollywood/Santa Monica)-I persoanly like their spinning classes.. Nick in the west Hollywood location is AWESOME!

Start every morning with an 8oz glass of room temperature water with a splash of lemon or lime juice to get your metabolism rolling and feeling cleansed!

Then proceed to drink at least 8 more oz of water through the day..You should drink at least 1/2-to-1 ounce of Spring water per pound of body weight. Example: If you weight 120lbs you should be drinking 60-120oz of water a day to flush out your system. CAUTION: DO NOT drink your water all at once & try to drink your water spread out during the da

Then I like to start with a delicious smooth filled with:

1 tbls of ground flax seed
1 tbls of chia seeds
1 emergen-c packet
2 tbls of Acai
1 scoop of whey protein
1 banana
1/2 cup of blueberries
fresh spinach(how ever much you want)
and either almond milk or water..

Either way it turns out YUMMY! and is nice and filling..