Move

Workout Wrap-Up

06.28.17

HIIIIII. it's been a hot second huh guys?  I havent posted meal plans OR workout wrap-ups!  I honestly just fell out of a routine.  it was my birthday and PT and trying to take things EASY. and I was probably a little TOO lenient with myself.  but last week was the start of marathon training.  EEEEEEKKKK. so I'm back and it means i'll be back with more workout recaps and eating clean again.

M – Yoga Fix; 458 Move cals

T – 2 miles + Time Trial; 673 MOVE CALS

W – Upper Fix; 587 MOVE CALS

T – Rest Day + PT; 410 MOVE CALS

F – 3 miles + Pilates Fix; 700 MOVE CALS

S – 5 miles; 565 MOVE CALS

S – 2 miles; 451 MOVE CALS

TOTAL MILEAGE: 12

wrap-up thoughts:

My legs felt really fresh on most days and i was SO grateful to not run into IT band issues.  I've been taping up my knee with KT tape (i bought a giant thing of it and asked my physical therapist to show me how he would use it) and i think that helps a LOT.  I think the only day that my legs felt tired was on Sunday, but i can't say i'm super surprised after 3 runs in a row.  OOPS.

My training schedule didn't call for a run on Friday, but i missed it on Thursday because of PT so i pushed it to the next day.

UMMMM. the heat is BRUTAL.  incredibly aggressive and i knowwww its not even bad yet so i'm getting scared about what's to come.  I'm trying to workout in the mornings (ummmm life changing btw!) and i'll have to freeze water bottles to take out with me if i get caught in a non-morning run. if you follow me on instagram (@ashtonesup) you probably saw that i'm OBSESSED with my coola sunscreen.  i use the sport mango guava.  it's amazinggggg.

OTHER THAN THAT. i think things went really really well.  I did decide to do a video recap of my thoughts on the training period, sooooo without further ado:

in terms of my fitness journey as a whole, I FINALLY hit the milestone goal of losing 20 pounds since January 2nd!  i'm so excited and even more excited to throw myself more into coaching.  exciting things to come 💕


to follow my journey check out my fitness instagram & facebook page. && if you're ready to start on YOUR journey, i want to help! fill out these questions and we can discuss programs, meal plans, or tips & tricks! if you're not fully committed to “starting” a journey because it's OMG OVERWHELMING (trust me I know..) I do a weekly healthy living newsletter and I'd love to share it with you!  just email me at coachashley@thepikeplacekitchen.com to get on the list!

Move

Workout Wrap-Up

05.24.17

HIIIIII.  as you can tell from this post one of the things that has really changed in my life over the last few months is my focus on health in general.  I've been working out consistently and eating healthy (80/20 for the win here) for the last four months and I'm seeing amazing results.  its wild what a small shift in how you look at food and workouts can change everything.

so because this has become such a huge part of my life now, I like to share a weekly recap of my workouts on Wednesdayyys. this is a new series and as always I welcome your feedback!  Do you love it? Do you hate it? TELL ME YOUR THOUGHTS.  im very needy.  I'm sorry.

M – 5K walk + Flat abs fix; 576 Move cals

T – 3.3 mile walk + cize Core; 657 MOVE CALS

– Rest Day; 572 MOVE CALS

T – 2.5 mile walk + Pilates + PT; 676 MOVE CALS

– 6.6 mile walk; 713 MOVE CALS

S – 2.5 mile walk; 523 MOVE CALS

S – 25 min run + 2 mile walk + yoga; 498 MOVE CALS

wrap-up thoughts:

This week was okay.  i opted not to run the brooklyn half marathon which was a really difficult decision.  i just want to be ready for the full marathon in november and i'm trying to focus on that.  i'm also focusing on rehabbing from the inside out and transitioning into an anti-inflammatory diet.  i'm happy to talk more about this if you guys are interested!

i DID still go to the brooklyn half and watched frankie and he did SO awesome, he PR'd by about 10 minutes!

so this week… i'm focused on nutrition and my stretching/PT.  what are you guys focused on?!


to follow my journey check out my fitness instagram & facebook page.  && if you're ready to start on YOUR journey, i want to help!  fill out these questions and we can discuss programs, meal plans, or tips & tricks!

Meal Plan / Sprinkles

Meal Plan Monday

05.22.17

it’s meal plan monday!  i try to meal plan every saturday (i used to meal plan on sundays but now my groceries are delivered on sundays!) & do my best to stick to the plan i create.  it helps keep me on a schedule and let’s me start my week off on the right foot.  I share those plans with you guys on mondays, in short and sweet posts– with links to recipes when applicable.

so let’s get down to it!

oh & in case you’re wondering – this is the meal planning pad i use! Read More

Move

Workout Wrap-Up

05.17.17

HIIIIII.  as you can tell from this post one of the things that has really changed in my life over the last few months is my focus on health in general.  I’ve been working out consistently and eating healthy (80/20 for the win here) and I’m seeing amazing results.

because this has become such a huge part of my life now, I like to share a weekly recap of my workouts on Wednesdayyys.

here's how it works & what the formatting of the headings will look like:

Day – Activity/workout; Active Calorie Burn

then i'll give you a brief overview of what happened that day/why i chose that workout/orrr any day specific thoughts i have!  at the end i'll wrap it all up with my overall thoughts on the week or any goals i might have for the next week.  Questions?  leave them in the comments!

M – PT & cross training moves + Walk; 453 Move cals

SO on monday i went to DC and spent a ton of time on the train.  I walked to dinner after getting there to just stretch out a bit and then when i got back to my hotel i did my physical therapy moves and a few arm moves with a resistance band i had brought with me.

T – PT + Cross Training; 430 MOVE CALS

tuesday i headed back to NYC and was on the train again for a while.  I was exhausted when i got home and just did some cross training stuff when i got home and my physical therapy moves again.

– PILates Fix; 482 MOVE CALS

wednesday was a full workout of pilates fix with frankie!  it felt REALLY good and really good to get a full workout in after spending a few days with minimal exercise from traveling.

T – physical Therapy + walking; 462 MOVE CALS

thursday i had physical therapy and did some walking.  physical therapy went really well and andy gave me some specific lunge work to do and said i could go on a short run before brooklyn happens next weekend!  it was really encouraging and i felt a lot better afterwards.

– Yoga Fix; 433 MOVE CALS

friday i was off work and spent the whole day cleaning the apartment.  after i was done cleaning, i did a quick round of yoga fix and my physical therapy moves.  frankie and i had a movie night later

S – Upper Fix;  556 MOVE CALS

saturdayyyyy YES! it was an upper fix day with frankie and we both felt like it seemed extra hard for some reason.  so it felt really good to get a burn in.  we did that later in the night (at like 8pm) and then relaxed and watched criminal minds.

S – 25 Min run + 1 mile walk + yoga; 493 MOVE CALS

sunday!  I was super excited that I could go on a “short” run so I headed out with Frankie with the intention of doing 40 minutes (andy also told me to base my running on time lengths not mileage, which is weird but whatever, i'll do anything at this point).  aboutttt 20 minutes in my knee started feeling a little funky and I gave it another 5 minutes and then decided to call it quits for that run.  it was discouraging but also very refreshing to get out there again.

wrap-up thoughts:

THIS WEEK felt really good.  i feel like i got a lot of good work in and i'm happy about the progress i've been making in my upper body moves. it was motivating to have time at home to get myself back on the workout track and it war really nice to hit the pavement on Sunday.  i'll probably end up doing one more short run between Monday and Friday as a small shakeout to gauge my intentions for the race.  I also plan on focusing on my core a LOT this upcoming week because I'm thinking that might be part of the issue too.  I have physical therapy tomorrow so i'll discuss that consideration with andy then!


to follow my journey check out my fitness instagram & facebook page.  && if you're ready to start on YOUR journey, i want to help!  fill out these questions and we can discuss programs, meal plans, or tips & tricks!

Meal Plan / Sprinkles

Meal Plan Monday

05.15.17

it’s meal plan monday!  i try to meal plan every saturday (i used to meal plan on sundays but now my groceries are delivered on sundays!) & do my best to stick to the plan i create.  it helps keep me on a schedule and let’s me start my week off on the right foot.  I share those plans with you guys on mondays, in short and sweet posts– with links to recipes when applicable.

so let’s get down to it!

oh & in case you’re wondering – this is the meal planning pad i use! Read More