Health & Beyond

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Health & Beyond

Ashley’s Fitness and Health Page
User-friendly & Motivational for all age groups

Welcome to my page! YOU matter!

I believe that a healthy mind and body are worth the effort.
🌻💥🍉🥑🌈🥒🦋🍓🏋🏼‍♂️

04/01/2023

todays eats 🥞🥑🥩🫐

Breakfast: BANANA BITE PANCAKES - protein pancake mix- dip your banana slices into the mix and cook! Topped with with blackberries/honey/ & cacao powder!

Dinner: SHAVED STEAK BOWL- with quinoa/brussle sprouts/ sautéed peppers and avocado!

28/07/2022

PROTEIN PANCAKES 🥞

10g of protein and 29g of whole grains in just 2 pancakes !! I added strawberries to mine😍

17/07/2022

sunday morning 🌱🦋🌻

08/06/2022

recent eats 😍🍓🥑

06/06/2022

FULL BODY workout to kick off the week 🌞

12 exercises —— 12-15 reps of each❕

🌀Sumo squats
🌀SA pull downs
🌀Lateral lunges 1 min alternating
🌀Seated rows
🌀Static lunges
🌀Push ups
🌀Bench dips
🌀Jump squats
🌀Reverse flies
🌀DB chest press
🌀Split lunges (jumps)
🌀Lat pull down

ABS
1. Reverse crunches
2. Plank dips
3. Leg raises
4. Flutter kicks
5. Mountain climbers
6. Toe taps

It’s time to show up for yourself👊🏼

19/05/2022

🔖 let’s get our bodies moving & sweating!

Cardio HIIT ➡️ 50 seconds on 10 off.
🤍Squat to jump squat
🤍Jumping jacks
🤍Half burpee
🤍Plank jacks
🤍Alternating lunge jumps
🤍Hand release push ups
🤍Mountain climbers
🤍4 high knees - 4 mountain climbers
🤍Star jumps
🤍Foot fires

04/05/2022

first full leg day in weeks baby!😤🫠 happy to be back at it👊🏼

1. Sumo squats 3x15
2. Split lunge jumps 3x10 ec. leg
3. Curtsy lunges (1 min alternating)
4. Deadlifts (DBs) 3x12
5. Single leg RDLS 3x12 ec leg
6. Static lunges 45 sec ec leg
7. Box Step ups w DB’s 3x10 ec leg
8. Wall sit (1 min x2)

26/04/2022

throwback to a week ago - the hardest yet best day of my life🌟 Boston Marathon 2022✔️

What a fun memorable day! Yes, I had SO much fun!!!!

The experience leading up to this day was definitely not easy but so so worth it. With only 3 1/2 weeks to train for this marathon I can’t wait to -fully- train for my next!💖

Happy 🏅 I can’t wait for what’s to come but for now I’m excited to get back lifting in the gym!

If you want something go out & get it! Be mentally tough & your body will listen. Nothing is more rewarding than earning a goal on your own.

Post marathon depression kicking in..😭

08/04/2022

So much accomplished but so much growth to come …❤️‍🔥🤩

Moving my body everyday + paying attention to overall nutrition was the biggest turning point for me! Of course it takes baby steps to get where you want to be but waking up everyday with a challenge in mind is so motivating, and pretty damn fun too!✨🦋

03/02/2022

ummm the best salad yet😍

INGREDIENTS:
🥬 handful spring mix
🍚 wheat brown rice 1/2 cup
🍣 can of tuna (add seasonings)
🍃edamame 1/2 cup
🧅 pickled onions
🌱 pumpkin seeds 1/4 cup
🌶 topped with hot sauce

This was so refreshing & quick to make. Seriously go try it!!!

24/01/2022

BANANA SPLIT YOGURT BOWL
A pretty & yummy sight😍

Try this out for your next breakfast!!

15/01/2022

huge upper body lift today!
Happy WEEKEND & Saturday 💟

🥥Chest
-Close Grip DB bench Press 3x12
-Lying DB flies 3x15
-Push-ups 3x12
-Cable Flies 3x12

🥥Back
-Lat Pulldown 3x12
-Seated Cable Row 3x12
-Bent Over Reverse grip Row 3x12
-Pull ups 3x10

🥥Shoulders
-DB OVHD Press 3x10
-DB Front and Side Raises 3x10
-Cable reverse Flies

🥥Biceps
-DB Hammer curl 3x12
-Close grip EZ bar curl 3x12

🥥Triceps
-Tricep Pushdown 3x12
-Skull crushers 3x10
-Bench Dips 3x15

time to get strong AF💪🏼

Address

473 East Washington Street

02760

Website

https://www.instagram.com/ahern__fitness/

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