Saturday, October 24, 2015

where is the line

We all have a story...A life. What we do or do not do, deep down has a reason stitched to the intertwined network inside of us. Reasons no other may be able to ever grasp. Such could be tied to character, past scars, experiences, habit, lifestyle, foundation, function, distinction , stability, or instability, Faith, action, pride, and God forbid, genetics.

So why? Why judge the fat person in the gym? At least they are there, probably trying to lose weight! Why call the skinny girl anorexic? Maybe she's actually trying to put on weight in muscle! People struggle to gain weight just as people struggle to lose weight. To throw judgements at one another leaves you hasty toward the opposite of what you are (skinny vs. fat or fat vs skinny)

We are called to take care of our bodies. In that calling there is a choice to do it constructively and honorably or we can choose to be destructive and disobedient to how we are supposed to treat ourselves. 

Just recently I came across a story of a school teacher who had posted some bikini pictures on her facebook page and almost lost her job! In fact she may have actually lost her job but I did not read all of the article. She was obviously fit and probably worked hard to get where she is at with her fitness. I agree with modesty but I also think it is a huge fete for some people (especially women) to lose weight and build a toned body that she can love and appreciate. Too often there are women who hate their body (I hate mine most days) is it too tacky to see a woman post progress pictures? Not to say the pictures this particular woman posted were totally modest or totally distasteful but it was enough to jeopardize her job. Where do we as women draw the line? Where do MOST men draw the line when it comes to seeing images of half naked women even if they are "progress" photos? SOME men do NOT draw a line at all. Women are guilty of flaunting it and asking for unneseccary attention. 

Maybe the woman who posted the pics is a good woman, maybe she's married with kids. Maybe she's a mom who overcame postpartum depression through working out and became happy with her body. Maybe she's a recovering alcoholic or drug addict. Maybe she used to be obese. Perhaps she overcame an eating disorder and will inspire millions of young women to do the same. Until we have the facts and reasoning we are in the dark. Who are we to judge such? 

On the other side of the fence our society has openly accepted the sexualization of women in particular. Sex sells. It's everywhere! Thrown in our faces to look good, be sexy, appeal to men, be skinny. Pasted all over social media, the fitness industry, food commercials, and even in hunting magazines! What the hell are we supposed to do. My heart aches for women who think their body is to flaunt. My heart wrenches for my husband and the men in this world who are up against a huge demon when it comes to the sexual images that the world has made ok. I'm terrified for my boys and what they will face with the temptations of pornography, not that it has to go to that extent because half of what they see in the world every day on billboards and magazines at the grocery store  is soft porn. 

As a wife I feel compelled to look good for my husband not only because I'm called to honor him but also to honor my own body by taking care of myself. This can be healthy until the comparison to other women game starts in my head. As wives how do we even begin to compare to what's thrown in our husbands faces as "sexy"? How do we help protect ourselves, our husbands, and our marriages from that poison?

As mothers we need to set the stage for our children on what it means to have beauty, what it means to honor our bodies, and what it means to be a woman. If the example is not set at home then how can we expect them to demonstrate the " right thing " as they grow up? 

A great book that comes to mind as I write all of this is a book called "Captivating" by John and Staci Eldredge. I encourage women and men alike to read this book. It's an insight to why women are the way they are, how to fight th good fight against all of this, how to be a good mother and wife, and to turn to God in order to find our beauty and validation.

If you are a man reading this I encourage you to read "Wild at Heart" by John Eldredge. It sets the stage for what it truly means to be a man. To love beauty but to not find your validation in the woman. 

Most importantly though, we can all learn from God's will and plan for our lives. Through Him we are made whole, beautiful, pure, lovely, and worthy.

Wednesday, July 8, 2015

Somewhere in between a wife, mother, business owner, and fitness junkie

A few weeks ago I stumbled over toys scattered on the playroom floor adjacent to my office at the gym. Ever so casually I placed the toys in the big blue bin that my sons keep everything in. As I started for the exit to head home for the day I decided I'd take some of the toys home so that I could swap the items out for some from home. I like to do this every once in a while to keep things exciting for my youngsters. Just like most days I had a hand full of things to carry out to my car. Eight arms would have been sufficient but the toys found a place inside of my gym bag. At that moment one of my employees had arrived for his shift. While zipping up my gym bag I paused and said, "Wow, now that is an epic array of items in my gym bag." He peaked over at my bag and said something along the lines of, "That's how you know you're a mom." Laughing, I agreed before checking the diaper and wipe level in the playroom/nursery so that I could be prepared for the following day. On my drive home a toy with a tune went off in my gym bag as I hit a bump. Again confirming the life of a busy mom. A huge smile shown across my face the entire way home because I would not have it any other way!

Perhaps the above is the reason why I have not blogged in a couple of months.
Gym owner, mom of two who takes both kids to work, finds time to lift at least 4-5 times per week, is married to a man who owns our other business as a graphic/design artist who custom designs, prints, and installs vinyl banners, signs, graphics, decals, and does pencil sketch on the side. All more reasons why this blog has taken a back seat.

It just goes to show what is important in my life right now!
If you want to follow elsewhere I do a lot of fitness stuff on instagram and facebook. Check it out @ashnseelygymmom or @trapperfitness on instagram.

To follow on facebook check out Trapper Fitness Center

I try to post workouts, meals, inspiration, and much more on those two social media avenues.

Stay fit, stay focused, stay fabulous!

Wednesday, June 10, 2015

Builders dessert

Craving something sweet like ice cream, but want less sugar? Here is the perfect blend packed full of healthy fats and protein to provide your body with the energy it needs to build lean muscle. Light yet filling and tasty!

4oz heavy whipping cream
1scoop musclepharm combat protein powder vanilla
1/4 teaspoon cinnamon

Whip the cream on high for 1-2 minutes
After 2 mins slowly add in one scoop of protein powder and the cinnamon.
Continue to mix for 1-2minutes until somewhat fluffy and well whipped.

You can eat this right away, refrigerate, or If you want more of an ice cream type dessert place in the freezer for approx. 20 minutes.

Eat plain or add to strawberries, gram crackers, or smoothies.


Friday, May 22, 2015

fighting colds and fatigue with doTERRA

Wednesday morning I woke up with the worst stuffy nose, sinus pressure, watery eyes, and headache! I could not smell or taste any food which made life even more miserable because I gotta have my taste buds ramped up due to my love of food! I frantically searched the medicine cabinet for some sort of quick cold medicine to relieve my symptoms as I had to be in to open the gym, along with dragging my two boys with me (both age 2 and under). I took daytime nyquil which did not take the edge off at all. By mid afternoon I had called my mother to come and get my kiddos because the headache seemed to get worse while working and taking care of the boys. Thank goodness she took care of them! After she left with the boys I remembered that I had some doTERRA On Guard in my gym bag. I rushed over to my bag, opened the bottle, empty... Good thing we carry it at Trapper Fitness Center! I ran over to the display cabinet and grabbed a new bottle and took 2 tablets before tossing the bottle into my gym bag. In the past on more than one occasion when my son and husband had a stomach bug I took the OnGuard softgel tablets 3x per day during their sickness and I never got the bug. I figured maybe it could help me kick a head cold as well.

Here is the info on the OnGuard tablets

On Guard+ Softgels

"Get the immune support your body needs when facing winter threats or elements that can weaken your immune system with the proprietary blend of dōTERRA On Guard and Black Pepper, Oregano, and Melissa essential oils.
• Features a unique blend of essential oils in an easily dissolvable, vegetarian softgel.
• Provides additional immune support when needed.
• Protects against environmental threats."

A doTERRA order was supposed to arrive that same day with both the TERRA GREENS and the MITO2MAX supplements. I was sure rejoicing when it did arrive. TERRA GREENS is a fruit and vegetable supplement mix that comes in a powder form. You mix it with water and drink it.  Here is the info. on TERRA GREENS
 A skeptic of such supplements I have been reluctant to try the TERRA GREENS. However I know that along with the OnGuard the past 2 days I have taken it 2x per day and I feel a lot better! Both helped me get over this head cold within 2 days I can breathe out of my nose, taste my food, and I do not have near the sinus congestion or headache that I have had!. Other people I talk to who have had the same symptoms have been sick for over a week!
Today I felt really good so I decided to get a workout in. The supplement MITO2MAX is supposed to help with cellular energy and I had heard that it is a great supplement to take prior to a workout. A lot of body builders, strength trainers, and other athletes prefer to take a pre-workout  supplement to boost stamina, bloodflow, energy, etc. Some of those pre-workout supplements are not all natural. All doTERRA products are natural which is appealing to me due to my interest in whole foods, natural wellness and healing. I was able to take MITO2MAX tablets before a full body circuit routine. Keep in mind again I used to be a skeptic of these types of supplements. If you read my blog post about caffeine you know what I'm talking about when I mention the "pump" feel is real! MITO2MAX did that for me! I could feel it working as I got into my workout. Thus proving to me that my money was well spent on this product! Here is the info. on the MITO2MAX supplement 

Mito2Max (Original Formula)

dōTERRA's Mito2Max is a proprietary formula of standardized plant extracts and metabolic cofactors of cellular energy. Mito2Max supports healthy mitochondrial function and aerobic capacity, and improves stamina naturally without the use of harmful stimulants. Use Mito2Max as a healthy long-term alternative to caffeinated drinks and supplements for increased energy and vitality.
My promise to you is that I'm giving you my cold hard truth about this line of supplements. doTERRA has proven to work for me and I would recommend this to anyone that is interested in natural wellness, natural remedies, and/or natural supplementation. 
I use other oils/oil blends from doTERRA for cleaning (LEMON and WILD ORANGE), wellness for my kids when they have a cold (oil blend BREATHE),  Disinfecting the office, cuts, or laundry (oil blend OnGuard in oil form), and much much more! 

Again this is all my testimony on the doTERRA products. I am writing this blog to share the good news! Please be encouraged to try some of these products! If you need more information on such supplements or oil blends please contact me! 

Thank you ALL! Happy Memorial Day!


Wednesday, May 20, 2015

always thirsty never satisfied

Human nature tells us to never be satisfied. As Americans we drive the best cars, have the best food, water, and homes. Most of us have jobs that sustain our way of life. Too often we are bombarded by the constant pull to upgrade to the latest and greatest smart phones, laptops, GPS systems, etc.This type of living can be somewhat consuming unless there is a re-route to how we go about our daily lives.

There must be areas where we can use such attitudes to our advantage. How about we use it to the body's advantage? What would health look like if we were always thirsty for fitness and nutrition. What would we reach if we were never satisfied with our performance?

To be complacent is to stop on a plateau, never to go down or back up. Who wants to stay where they are at? I do not want to stay the same. Life is ever changing. Life is real. Our bodies are our temple. Progress is our driving force.Stay thirsty and keep the satisfaction bar higher than you can reach. You won't regret it.

Food for thought

Thursday, May 14, 2015


Did you wake up needing a little boost this morning? Our neighbor's dog barked ALL night long. Naturally I am a light sleeper and wake up to the sound of a pin drop, so lets just say I did NOT sleep well. This morning I managed to press the snooze button on my alarm 2x before I decided to shut if off completely. The first thing I did upon getting out of bed was kiss my husband before making a mad dash for the coffee pot. He of course already had it brewed and ready because he can go through an entire pot alone in one day.

How much is too much?
There have been countless studies on the effects of caffeine. Remember when there was a push against caffeine? Now some reports state that coffee can aid in the prevention of type 2 diabetes, it can enhance athletic performance, and it has even been thought to prevent Alzheimer's, depression, and skin cancer.

The old saying "too much of a good thing can be a bad thing," probably rings true for coffee. It is not recommended to drink a pot a day! 1 cup per day is my usual dose of caffeine but on occasion I indulge in 2 cups depending on if  I let the first cup get cold before I get to finish it!

It was not until recently that I tried drinking caffeine before a workout. The "pump" is real! Many athletes such as bodybuilders take a dose of caffeine before a workout to provide the body with a natural boost. This boost is due to caffeine's antioxidant properties that release fatty acids into the bloodstream which allows for the body to burn those fatty acids for energy (see article below). The actual "pump" is most likely from the Theobromine found in coffee that acts as a vasodilator, which means the blood vessels widen, providing more oxygen and nutrients to the muscles.

Check out more information on the benefits of caffeine to see if there is reason for you to jump on the coffee train! Research shows many good properties. Coffee has become part of my daily routine. Believe it or not, the benefits most likely out weight the negative effects.

See the article here to get info. On my above claims.

Here is an article taken directly from

New research has brought us closer to being able to understand the health benefits of coffee.

Monash researchers, in collaboration with Italian coffee roasting company Illycaffè, have conducted the most comprehensive study to date on how free radicals and antioxidants behave during every stage of the coffee brewing process, from intact bean to coffee brew.
The team observed the behaviour of free radicals -- unstable molecules that seek electrons for stability and are known to cause cellular and DNA damage in the human body -- in the coffee brewing process. For the first time they discovered that under certain conditions coffee can act as an antioxidant, a compound found in foods that helps stabilise free radicals.
The findings, published in PLOS ONE, will lead to a deeper understanding of the brewing process, as well as the potential health benefits of coffee.
Chief Chemist of Illycaffè, Dr Luciano Navarini, approached Monash physicist Dr Gordon Troup, School of Physics and Astronomy, and his team in 2012 to conduct the research using state-of-the-art EPR (Electron Paramagnetic Resonance) Spectroscopy.
"Dr Troup was one of the first scientists to discover free radicals in coffee in 1988 and so it made sense for Illycaffè -- a ... coffee roasting company actively involved in coffee research -- to collaborate with Dr Troup and his team on this significant piece of research into free radical and antioxidant behaviour in coffee," Dr Navarini said.
"The most important aim of this research was to better understand the development of stable free radicals during the roasting process and the possible influence exerted by developed radicals on the well-documented coffee antioxidant properties. We also wanted to evidence possible coffee constituents as a source of antioxidant activity."
Dr Troup worked with a team of researchers including Monash alumnus Dr Simon Drew from the University of Melbourne, who carried out the spectroscopy at the University of Melbourne.
"Our research studied both the Arabica coffee bean itself and what happens to its stable free radical and antioxidant properties during the brewing process," Dr Troup said.
"The findings provide a better understanding of the potential health benefits of coffee, as well as a deeper knowledge of the roasting process -- ultimately leading to the highest quality cup of coffee."

Thursday, May 7, 2015

What's your medicine

Yesterday as I browsed facebook I came across many disturbing facts about perscription drug use, heroin, and methamphetamine.

Methamphetamine has been a problem in my town for a number of years. I know people who have used the drug. This drug grabs people early in life. Out of 160 ish students that were in my high school class I knew at least 8 people who tried methamphetamine. That's just the people I knew who admitted to trying it. That's a scary # for such young people.

The amount of perscription drug use is also very frightening. It seems as though everyone you talk to is on some sort of perscription drug. Don't get me wrong here, in some cases there is a need to medicate with perscriptions! The abuse of these drugs just seem to be sky rocketing!

Yesterday I read confirmation of heroin use in the county I live in. How many young people is heroin going to swipe up and gain control over? To me this is heartbreaking and terrifying especially in such a small community.

Where does this need for stimulants come from?

There is a sense of control in me that is too terrified to even try such drugs. Drugs that might make me feel out of control. To be in control of my mind and body is something I need to feel safe. Workouts have become a stress outlet as well as a way to get my mind and spirit in line. It has become a healthy outlet when controlled and managed in healthy doses. Like a drug, exercise can be addicting. There is harmful addictive and healthy addictive. However, I do not have an addictive personality so it takes just the right amount of exercise to keep me hooked on it. Looking back to my middle school and high school days where a lot of people I knew became slave to drugs and alcohol, I'm grateful for athletic organizations such as girls basketball, soccer, softball, and track. All of which I took part in as I grew up. If it weren't for that foundation of Athletics, my life would look totally different. That's not to say I dodged harmful things completely or lived healthy all of the time. To be honest I went through a bout of tribulation that I managed to escape when I found a nook in weight training.

A firm believer in exercise is the best medicine, my hope is that if you have not found a routine and eating plan that works for you, I hope you find one! Find it fast because I promise it will be the best health decision you've ever made. Find something you enjoy ie: swimming, tennis, hiking, biking, lifting, running, you name it. If you enjoy it you are more likely to keep doing it!  Exercise is a medication! A natural one! Think about it: if you have arthritis, diabetes, high blood pressure, high cholesterol, high body weight index, high anxiety. Exercise has been proven to help manage all of the above. Try it!

Thursday, April 30, 2015

Get Swole phase 1 meal # 5 Egg white and brown rice Omelet

 4 egg whites
1 egg with yolk
1Table Spoon diced onion
1/4 cup chopped spinach
1/4 cup brown rice

Mix all ingredients together . Spray a skillet with olive oil set at medium heat. pour the mixture into the skillet, let cook for approx 3 min and flip/fold egg mixture into a taco shaped omelet. Cook until the egg is firm with no whites running out.

Serve with 1/2cup fruit.

Monday, April 27, 2015

Get swole phase 1 meal #4 one pot pasta

I got this idea from a Pinterest post but I added chicken and instead of a white sauce I did a red sauce.

2 cans chicken broth 
2 chicken breast
1/2 package whole wheat linguine pasta
1lb asparagus chopped into 1 inch lengths
1 lb broccoli chopped
1 yellow onion thinly sliced
3/4cup frozen peas
4 garlic cloves minced
1/4tsp salt
1/4 tsp pepper 
2 Tablespoons olive oil
1Cup spaghetti sauce

In a skillet season (to your liking) cook the chicken breast covered until done and golden brown and set aside. 
Combine the broth, asparagus, broccoli, onion, salt, pepper and pasta, in a large pot. Drizzle the olive oil over and Bring to a boil stirring occasionally, reduce heat,  add the peas, simmer for 7 minutes stirring often. There may be excess liquid, if so drain immediately and return the mixture to the pot. 

Heat your spaghetti sauce 
I heat in a separate dish but you can add the sauce directly to the pasta mixture.

Serve the pasta dish with your chicken breast and a dinner salad! Enjoy!

Saturday, April 25, 2015

Get Swole phase 1 meal #3 easy oats

Easy Oats
1/4 cup oatmeal w 1/4 cup whole milk and 1/4 cup non-sweetened applesauce
Top with desired amount of ground cinnamon

Serve with 2eggs scrambled
1/4 cup mixed fruit

Nothing fancy today folks!

pregnant and want to workout

Science is beauty. Physiology of the human body is extraordinarily complex and brilliant. It was not until college that I really started to appreciate the awe of the human body. It was not until I got pregnant with my first son that I recognized just how powerful God made the female body.It became even more evident through the labor and delivery of both of my sons! Unique. Strong.

Before I got pregnant I was working out just about every single day. You can imagine my need and want to feel like I could still hit the gym while I was pregnant. Guess what?! I did! You can too! There are so many misconceptions about working out/lifting while pregnant. On one side of the fence you have the neigh sayers who believe you can exhaust your body to the point of pulling away nutrients from your growing baby. On the other side of the fence you have pro athletes competing in CrossFit and marathons.

Science proves that moderate amounts of exercise during pregnancy can be beneficial to both mom and baby. The exercise can improve blood flow to the uterus, thus provides more nutrients, oxygen, and blood to the baby. Most doctor recommend pregnant women to exercise during pregnancy. The American Pregnancy Association states, "exercise during pregnancy can prepare your body for labor and delivery."

You should have seen some of the looks I got at the gym while I was pregnant! I caught a lot of flack for light cardio, light lifting, and strength training. There were days where I got glared at by other women and just stared at by men. It was like I was a foreigner or an alien! At times it was very discouraging or uncomfortable. One lady in particular would always say things like, "wow, you're still at it? Is that okay to do? Are you okay to lift that?" Most times I would just smile or say "I've been cleared by my doctor." I had in fact told my doctor about my exercise habits and lifestyle. He told me that if I felt good enough to do it, then I should until my body tells me to slow down. The body is capable of amazing things! It will tell you when you have had enough. It will tell you when to slow it down and when to rest. Most days I found that I felt more energized and enlightened from my workout. There is no doubt in my mind that exercise helped all aspects of my pregnancies.

Believe it or not, you CAN live a normal life while you are pregnant! I did all sorts of things like: hiking, boating, fishing, biking, working out, and more. There was a weekend where I went hunting with my husband, I was around 7-8 months pregnant with our first baby, and we hiked over 8 miles in one afternoon. Don't get me wrong I was very cautious about the amount of stress and exertion that I was putting on my body throughout every exercise that I participated in. Heart rate, breathing, body temperature, and stability were all very important for me to monitor.Most importantly though I listened to my body when it was time to take a break. Overall I had two very healthy pregnancies, with no complications, and strong, healthy babies who were both trying to hold their heads up on day one! With my second son I was able to give birth naturally, something I know would have been 10x harder had I not been in the physical shape that I was in due to my continued efforts to stay healthy and active throughout the entire 9 month pregnancy!

I hope this is inspiring or at least lays out some guidelines on exercise during pregnancy. Below is an article I got from The American Pregnancy Association that briefly lays out some information on the positive aspects of exercise during pregnancy. I want to highlight this fact you'll find in the below article, "If you participated in a regular exercise activity prior to your pregnancy, it is probably fine to continue to participate during your pregnancy."

"Is exercise during pregnancy safe?"

Overall and in most cases, exercise is safe during pregnancy. You will usually find that it is even recommended. Usually the first rule of thumb is this. If you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely your healthcare provider will tell you that you can remain active as long as it is comfortable and there are no other health conditions suggesting otherwise.

Now is not the time to exercise for weight loss, however proper exercise during pregnancy will likely help with weight loss after delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.

What are the benefits of exercise during pregnancy?

Pregnant woman doing yoga Being active with 30 minutes of exercise on most or all days can benefit your health during pregnancy. Exercise of just 20 minutes 3 or 4 days a week is still beneficial. The important note is that you want to seek to be active and get your blood flowing. To have success in completing exercises during pregnancy it is a good idea to plan when during the week, at what time and where you will exercise. As shown in the photo above, prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.
Here are some of the benefits from exercise during pregnancy that you may experience:
  • Helps reduce backaches, constipation, bloating, and swelling
  • May help prevent or treat gestational diabetes
  • Increases your energy
  • Improves your mood
  • Improves your posture
  • Promotes muscle tone, strength, and endurance
  • Helps you sleep better
  • Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
You can visit this page for more information about the effects of exercise on pregnancy.

Guidelines for choosing an exercise during pregnancy

Guidelines for Choosing an Exercise During Pregnancy If you participated in a regular exercise activity prior to your pregnancy, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy but it is important not to overdo it and to use caution. Many people were uneasy when they discovered that Olympic volleyball player Kerri Walsh Jennings had received the “OK” from her obstetrician to play competitive volleyball while pregnant. The American Pregnancy Association would have cautioned against this because of the vulnerability of impact with another player, the ground, or parts of the surrounding court area. However it is important to highlight a key truth in the counsel her provider gave.
Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However even with this protection, it is recommended that you avoid exercise that leave you vulnerable for impact.
You will probably want to avoid these types of exercises during pregnancy:
  • Activities where falling is more likely
  • Exercise that may cause any abdominal trauma, including activities that include jarring motions, contact sports or rapid changes in direction
  • Activities that require extensive jumping, hopping, skipping, or bouncing
  • Bouncing while stretching
  • Waist twisting movements while standing
  • Intense bursts of exercise followed by long periods of no activity
  • Exercise in hot, humid weather
  • Do not hold your breath for an extended period of time
  • Do not exercise to the point of exhaustion
You may want to include these basic guidelines in your planning exercise during pregnancy:
  • Be sure to wear loose fitting, comfortable clothes as well as a good supportive bra.
  • Choose shoes that are designed for the type of exercise you do and that fit properly.
  • Exercise on a flat, level surface to prevent injury.
  • Eat enough healthy calories to meet the needs of your pregnancy as well as your exercise program.
  • Finish eating at least one hour before exercising, see also pregnancy nutrition.
  • Drink plenty of water before, during and after your workout.
  • After doing floor exercises, get up slowly and gradually to prevent dizziness.
Please see this article for more information on exercise guidelines.

Which exercises during pregnancy are beneficial

Pregant woman swiming Before you begin exercising, remember that it is important to talk to your health care provider. If you aren’t active or aren’t very active, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints and it doesn’t require extra equipment. It is also easy to fit into a busy schedule.
Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you could rest your hands on your knees. Then slowly stand back up pushing up from your knees with your arms if you need to. Repeat this 5 times working up to more.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.
Please see this article  for a closer look at recommended exercises during pregnancy.

Body changes that affect exercise during pregnancy

There are many changes happening in your body during pregnancy.  First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy.  Your center of gravity or equilibrium is shifted from the extra weight in the front as well as your shifting hips.  This can affect your balance as you near your due date.  The extra weight will also cause your body to work harder than before you were pregnant.
All of these factors may affect how you exercise and what exercises you choose to do.  Remember, it is always recommended that you consult your healthcare provider about exercises for your specific situation.
Last Updated: 07/2014

Compiled using information from the following sources:
Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc.

Friday, April 24, 2015

Get swole phase 1 meal #2 pepper jack steak

4 thin cut steaks
4 slices pepper jack cheese halved
1 green bell pepper sliced
1 onion sliced
1/2 cup green chiles peppers or jalapeños
4 TBS Worcestershire sauce
1TBS Olive oil
1/2 tsp onion powder

Season meat with the onion powder and Worcestershire
Sauté onions and bell peppers, chile peppers in the olive oil until tender
While your steak is on the grill. Grill steak 2 mins each side
Then place the sautéed peppers and onions on top of the steak while the meat is resting on the grill
Add a piece of pepper jack cheese on top of each steak and let the cheese melt into the onions and peppers.
Add salt and pepper to taste.

Serve with green beans and broiled sweet potato strips
(Slice one large sweet potato, place on tin foil covered cooking sheet, glaze with olive oil and seasonings of choice) broil on high for approx 12 min or until brown on the edges.


Thursday, April 23, 2015

Get swole phase 1 meal #1 dinner

Elk Tips

2lb elk steak or roast cut into chunks
1  medium yellow onion chopped
1cup spinach chopped
1/2Cup beef broth
3 TBS whole wheat flour
2TBS olive oil
1/4tsp cornstarch
1/4tsp salt
1/4tsp black pepper

Mix together flour, salt, pepper, and cornstarch
Coat each piece of meat with the flour mixture and set aside
Heat the olive oil in a large skillet on medium/high heat
Once the oil is hot put the coated meat in. Seer each side evenly until brown.
Add the chopped onions and spinach and cool for approx 4 minutes.
Add in the beef broth and bring to a boil then reduce heat to low and simmer for approx 10-12 minutes until the broth thickens to a sauce.
You can add flour or cornstarch for desired thickness.

Remove from heat serve over and or with brown rice or whole wheat egg noodles.

Enjoy also with roasted asparagus and a side salad! 

This meal with the asparagus and side salad gets you your protein, healthy carb, and veggies!

Ashleigh N. Seely, RDH

Get swole meal series phase 1

Hey followers! I will be blogging about the new program my husband and I started! It is a clean eating bulking/building plan. The program is called "Get Swole" by Muscle Pharm. It is laid out in 4 phases. There are set workouts in this plan as well as a guideline of what to eat and when. There is even a grocery list to help get on trak with what food to prepare. I will post one meal per day!
We are on day 4 of phase 1. I was not going to blog about this but I decided that posting a meal per day will keep me on track with what I am cooking! It takes planning and persistance and lots of healthy groceries!

To see the plan lay out and workouts please see this link!

I will also be posting before and after pictures.

WARNING! This is a bulking program

Saturday, April 18, 2015

On Our Own We Are Nothing

 "The Lord said, "It is not good for the man to be alone. I will make a helper suitable for him." Genesis 2:18

"For none of us lives for ourselves alone, and none of us dies for ourselves alone." Romans 14:7

Genesis 2:18 is talking about when God created man. God saw that man needed a helpmate so He created Eve in order that Adam would have a partner. This is the Biblical basis for marriage. Genesis 2:24 goes on to say, "That is why a man leaves his father and mother and is united to his wife, and the two become one flesh." We see this mentioned in Matthew and Mark as well. "For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh" Matthew 19:5. "For this reason a man will leave his father and mother and be united to his wife" Mark 10:7.

There is no doubt that men and women are to find a mate, a helper. Left on our own we dredge through life without a real accountability partner. We need someone to hold us accountable on our bad days. Siting the above Biblical verses points to how we are supposed to live as husband and wife but I think these verses can impact how we live in other areas of life. Areas including: health, fitness progress, daily routine, work ethic, and attitude.

Who holds you accountable for your fitness goals? Who sets you straight when you have fallen from your progress?

In my life this person is my husband. His advice is the only advice I tend to seek when it comes to my      fitness world. He is a personal trainer who knows my habits (good and bad), my diet (good and bad), as well as my lifting and cardio routine (good and bad). He also knows when my attitude changes from motivated to unmotivated. He knows my spiritual life as a Christian and in what ways I choose to honor God. Next to our Lord, who better to hold me accountable than my husband?

The importance of an accountability partner in the health aspect of life is huge. There are many success stories where people have undergone tremendous change. Those changes would not have happened without a person(s) to hold them to a high standard.

How do you choose a good accountability partner? Here are some tips
1. Someone who knows about health and fitness ie: trainer
2. Someone who knows your good and bad habits.
3. If you cannot pin point someone who knows your diet and habits, consider seeking advice and council from someone that you will be honest and up front with about what your habits activity level, eating,  sleeping, and attitude.
4. Someone who will assess you according to your needs/goals.
5. Someone who has the same core values as you would be helpful.
6. Someone you will respect and listen to.
7. Someone you trust.
8. Someone who builds you up.
9. Someone who gives constructive criticism.
10. Someone who cares about their own health.

Left to our own devices we often self-destruct. On our own we are nothing. Accountability is a must! With a partner, burdens are made light. Goals met become a bit of a celebration between the two of you. Failures become areas to shoot for improvement. All aspects become easier with such a partner.
Goals are easier to set and meet with someone who is all for you! Pushing onward,( although it may not seem easy at the time) is made much easier.

I encourage all of you to find someone to spur you onward!

Wednesday, April 15, 2015

Call To Action

call to action

the implicit or explicit suggestion contained in amarketer's content in an advertising banner or Website copy
The call to action said Click Here to enter a survey toqualify to win a prize.
"click here" "pay now" 
We see an array of suggestive wording throughout our society. There is a call to action to every decision we encounter. Stop or go at a stop sign. Text or call your mother. Pay now or pay later. Cash or credit. You get the point. 
As parents we are faced with these type of "choices" if you will, when it comes to handling how we respond and react to our children. Spank or time out? Sleep or get up and do something about a crying toddler in the night? Your needs or the child's needs? 
As Christians we are faced with obey God or disobey? Tell the truth? His way or my way?
As athletes we have options such as: get moving or rest? Eat this or that? Work harder or stay in a rut? Push through or give up?
All three of these areas are not area specific. Each can be applied to every day life choices. For every action there is a reaction. For every decision there is a consequence whether good or bad.
When given the opportunity will we choose to push harder at the gym, lift more, run longer, do one more rep, tack on an extra set, or will we decide to stay the same?
What is your call to action? Healthy or unhealthy? Survive or thrive? Slump or hilltop? Groan and complain or rejoice and have joy? Make situations better or sit in agony? 
The call to action is your choice. Choose wisely.

Monday, April 13, 2015

The Skinny On Skinny

Today as I started into my warm up on an air dyne bike at the gym a man in his late 50's commented on my weight. "You are getting skinny again, losing weight from the baby are you?" "Did you gain much weight to begin with? It seems you're really skinny."

As always I just put a smile on my face and said, "Yeah I'm actually trying to gain weight as nursing is really taking it out of me." This is not the first time this same man has commented on my "skinny-ness." I really wish he would find something else to comment on haha. Men should know not to comment on a woman's weight! Since the birth of my first son I have struggled in the weight gain area. I chose to breastfeed both of my son's, which really helped me to shed some of my pregnancy weight.. My goal was to breastfeed for a year with both of them. David made it a year and Hyram is almost 8 months, still nursing. It is important to me that my children get the proper nutrition and health benefits from breastmilk even if it means that I in turn shed a little too much weight. Heck I eat like a pig! Not even joking! Most days I can keep up with my 225lb husband at the dining table. For real!

The struggle to pack on muscle has really started to bug me. The scale has stayed the same for about 6 months now. Although I'm more muscular than before, I do look a too skinny. When people comment on it I get discouraged because I really am trying to gain!

Skinny is not good. Fit is! There is a fear in me that people think I go to the gym to get skinny. I do not...I fear that people get the wrong idea. Even though I am eager to fuel my body correctly with proper calorie intake and nutrition, I find it hard to gain my desired weight without packing in a lot of junk food. A natural approach is my goal but right now it is looking like I may need to get on a gainer supplement.

If there is one thing you take away from this blog post, I hope you realize that my approach, efforts, and time is not spent trying to get skinny. It is not about being skinny. It is about being fit with a healthy approach. The number on the scale is merely a number. To me it is not as significant. Appearance, function, and strength are what matter. The number on the scale can bite the dust.

PS. Saying someone is too skinny is just as bad as saying someone is too fat. Just saying.

Thursday, April 9, 2015

Let The Change Happen

Upon entering the gym even on a crummy day my attitude immediately changes to one that says "let's do this!" Even when there are distractions in my life I step foot in the gym to get goals accomplished. I have seen the changes it has had on my attitude and body. Gym time has become my ME time that I have grown to embrace and appreciate. Without the gym there would be no ME time. There would be no healthy habits, no whole food eating habits, drive to be healthy, and certainly no fitness.

Once you decide to really give this fitness thing your all there will be many changes! Let the change happen! When that change takes place there will be no more excuses as to why you can't get your booty to the gym for a workout. There will be no excuses to why you can't reach your goals. Quite frankly there is no excuse to not commit yourself to a life of exercise, health, and nutrition. THE BOTTOM LINE IS STOP MAKING EXCUSES, DON'T BE LAZY, MAKE TIME, AND LET THE CHANGE HAPPEN!

The changes quickly become your life. Your body and life as you see it take on a significantly greater amount of worth. Self-worth.Confidence. Ambition. Dedication.Humility.

Many will try and fail but those who stay persistent will reach massive goals.

Please do not be afraid to embrace the lifestyle because I promise it will change you for the better. It will change your drive, passion, and strength. I'm talking physical, mental, and spiritual drive. Your humility will boost your attitude of gratefulness. You will see what your body is capable of and you will keep going! Quit will not be in your vocabulary. You will embrace change. If we are not going to let it change us for the better then why do we waste our time with half-ass attempts where we do not commit 100%?

Commitment takes a tremendous amount of discipline. Discipline takes focus. Focus takes drive. Drive takes attitude. Attitude takes humility. Humility takes strength. Strength takes work.

Rant over

Friday, April 3, 2015

Background To My Fitness

Background To My Fitness
5.25 months postpartum with my second son Hyram. pic taken Feb 5th 2015 Weight approx 120lbs.

Where do I begin?
Growing up I was an avid athlete. Much joy was found in anything active including: basketball, soccer, softball, snowboarding, wake boarding, water skiing, knee boarding, track in middle school, hiking, repelling, biking, and I ventured with my parents on a few snowmobiling trips! You could bet if it had anything to do with being active I wanted to be a part of it.

The team sports like basketball, soccer, track, ans softball really picked up pace for me once I hit 5th grade.Growing up, there were not any weekends where I didn't have traveling league soccer or AAU basketball. High School got even more busy in a school district that took basketball very seriously. We had camps all summer long and pre-season ball always started in October which made for a long stretch when most seasons we made it into the playoffs March! That is 6 months of intense ball! Soccer season followed basketball. Soccer was what I excelled at but our team was never very good. I was honored to receive a few opportunities to play college soccer but I decided that I was a little burnt out with sports and declined the chance to play at the college level.

Once high school was over I found that I really missed being so active. Summer came and I took on some city league softball which lasted a season. As I headed to college I was nearing the end of my freshman year in college when I was asked to walk-on for a community college basketball team. For about a month I trained and practiced with the team until summer break started. Over the summer I decided to transfer from Colorado up to Laramie Wyoming thus making my walk-on decision a definite No.

Sophomore year started and at a fast and busy pace. I was not involved in any sort of extracurricular sports and it was showing! The college junk food and partying was taking a hold of me. The freshman 15 was not exactly weight gain, rather muscle turning to flab! I was not unhappy with my weight rather with the way the weight was starting to appear. Most of my muscle mass had decreased due to the lack of physical activity. That is when I realized I needed to get into the gym. As a student I had free access to the Laramie County Recreation Center so I decided to take advantage of the opportunity.My knowledge of how to use equipment stemmed from the weight training I did in high school during basketball and soccer so I was familiar with how to use most of the equipment which made for an easy transition.

With the decision to hit the rec center daily, came the decision to shape up on the nutrition end of things. This meant a commitment to cut back on the party food, party drinks, and the late night snacking (yes I went through a party stage). It also meant purchasing foods that I would have to prepare rather than relying on the microwave to do the work. At first all of these changes took my friends by surprise and they wondered what had gotten into me but I must tell you that once I started this lifestyle I began to see immediate results.
 Over the span of about 2 months I was able to lose a good 8lbs. The definition in my abs and arms came back very quickly. I felt more energized and wanted to be in the gym ever second I could.

Approximately 4 months into the lifestyle changes I met Dan (now my husband). He too was into weightlifting and  had an active lifestyle attitude. We found common ground very quickly. The gym became somewhere we went often. Working out was our hobby together. His knowledge and experience with lifting was helpful and motivating. God knew I needed this! I still do!
Once Dan and I got to know each other better we found out that both of us have a passion for health and fitness. Both of us wanted to someday own a gym and start fitness programs for people.

It came time to say goodbye to Laramie Wyoming and head back to Colorado where I would study Dental Hygiene in Rangely, CO for 2 years.  Over that period of time the gym became our second home. I'd hit the rec center in Rangely and Dan would hit the gym back at home in Craig, CO. We'd try to make it together on the weekends when I was home to visit him. We were busy with Dan working at the mine on rotating shifts, me in school with 18+ credit hours per semester where anything below a 75%  on any paper or test was failing! You can imagine how stressed we were from being so busy and so far a away from each other. Lifting became a stress outlet. Discipline became second nature.

Dan and I got engaged in December of 2010 and were married in August of 2011. Preparing for a wedding meant getting in shape! Although we were already in decent shape, we wanted to look our best for the big day! The honeymoon is what I wanted to look good for because we went to Antigua! A swimsuit body was a must!

It seems that all of the above was just yesterday! A lot has happened since then. Reasons for working out have changed. Motivations have changed. The lifestyle it takes is one thing that has stayed the same. Since we got married we have had two baby boys. David is 2 and Hyram is 7.5 months old. As I've talked about before we became gym owners just shy of David's one year birthday and we had Hyram within eight months of owning a gym!

The motivation now is we are gym owners! We are parents! Our parents are aging! God created this body!
Although, I still miss sports, lifting/working out has filled that void. My hobbies still include shooting some hoop, wake boarding, snow boarding, hiking, and water skiing, but the gym has had a significant impact on my life.

For the most part I am at a reasonable body figure but would love to gain about 10lbs of pure muscle. This has been hard for me as I nursed both of my babies and I'm still nursing our 7.5 month old. A lot of the information I got from the doctor suggested that nursing would strip away the weigh gain from the pregnancy. That it has! 500+ calories per day is needed to maintain my body so that I am not dropping below the weight I should be at. Weight gain has actually been hard for me as I have a very busy day to day life and the nursing pulls it out of me, especially since I didn't gain a whole lot of weight with either of my pregnancies!

Although I feel more defined than ever I feel like I need to gain weight. Thus being another reason why I've grown to love weight training! It builds muscle!  Strength as a mother is important to me. With strength comes the physical, mental, and emotional aspects. To gain all three of these is huge for me as a woman. There is an example I want to set for my sons and for my husband. It also comes down to honoring God with the body HE blessed me with. Healthy choices and exercise promote His work! It is my responsibility to take care of myself for Him and for my family.

Praise God for this avenue He has so graciously blessed me with. Gym ownership with my husband, two boys to set examples for, and a temple (my body) to take care of, and the ministry He provides through all of that. Ultimately it is all HIS!

 Above pic taken Dec 31st 2014 with my handsome husband New Year's Eve. approx. weight 120lbs
The above photo was taken in the middle of my sophomore year of college approx. 137lbs.  in Jan 2009

The above photo was taken on Easter Sunday 2009. approx. 132lbs April 2009

Above is August 27th 2011. approx. 125lbs\

Above is 6 months postpartum with my son David. August 2013 approx. 127lbs

Above tow pics were taken 3 weeks postpartum with my second son Hyram. September 2014 approx. 127lbs

Above is 3 months postpartum (Hyram) this was taken Thanksgiving Day 2014 approx.121lbs

Tuesday, March 31, 2015

Preface to

Hello followers! I wanted to write a preface about this blog!

Craving. Sacrifice. Choice. Passion. Lifestyle.

Those five words illustrate the importance of health and fitness. In my world as a wife, a stay at home mother, a gym owner, a dental hygienist, and a Christian fitness has made a home in my life. There are many aspects to this journey we call life: Aspects that require us to be healthy for our family and obedient to our God in how we treat our bodies.

I'm here to share with you the ups  in the health and fitness world as a regular woman. I am  wife of a coal miner who is an artist, personal trainer, and gym owner. As a mother of two young boys, you can imagine how busy I am! As they grow older I see myself becoming more and more active and of course involved in their activities. Sports are in their future I can tell!

Initially I wanted to start this blog in order to keep track of my daily workouts and be able to post pictures and videos of improvements and personal records (PRs). Now I want to spark other women who may be in the same shoes as me. There have been times where I have been in the working world struggling to find time for the gym! Then I became a mother and had to find time to lift. Approximately a year after my first son was born my husband and I were blessed with an opportunity to buy a gym. A month into owning a gym we found out that we were going to have another baby (our eldest son was almost 1yr when we found out!) You can imagine the excitement and the nervousness of owning a business, working part-time as a dental hygienist, being a mother, and expecting a baby! Now imagine trying to cram in a workout!

 It can be done! You can do this! Your body is the most fascinating mechanism that God has ever created! There is nothing that you cannot do! You are stronger than you think!

In this life we are given the freedom of choice. There is an array of good vs. bad, right vs. wrong, and high vs. low. How will you live this life? Will you corrupt your body with what you put into it? Will you neglect the need to make healthy choices in order to set an extraordinary example for your spouse and children? Or will you commit to a life of obedience to yourself, your family, and your faith? Will you choose the good over the bad, the right over the wrong, and the high over the low.