Want a SMALL WAIST? For those that are looking to decrease the size of their waist, and some core strength I recommend being meticulous with which core exercises and machines you choose at the gym! A common misconception is that training your waist muscles will make them shrink. On the contrary, the more you train your abs using lateral movements, the WIDER your waist may become!
First, and most importantly, a healthy diet is going to be the biggest factor to attaining a smaller waist! Go with foods that are from whole sources and minimally processed. Limit foods that make you bloated such as gum, artificial sweeteners, bread and alcohol.
Below, I’ve listed a basic grocery list to keep in your fridge at all times👉🏼
. •Veggies like broccoli kale, cucumber, and asparagus)
•Potatoes (Red and Sweet Potatoes)
•White and Brown rice
•Flax oil, and coconut oil
•Fruits in moderation such as (bananas, oranges,grapefruit)
•Lean Proteins such as egg whites, beef, turkey, chicken, cottage cheese, and Non-Fat Greek yogurt
•Raw nuts or plain nut butter.
Secondly, I actually do recommend wearing a weight belt when exercising, but also making sure to perform concentrated abdominal exercises as well. I suggest keeping your core strong in the sagittal plane only with the following exercises: Crunches, Sit ups, Crunch abdominal machine, Reverse crunches and Leg lifts.
Finally, I’ve found that keeping a healthy digestive system will keep you from bloating and also will keep the waist small by keeping things regular. Make sure you’re consuming an adequate amount of fiber in your diet.
Don’t make excuses, make solutions!
The time is NOW! Not later, not tomorrow, not the next day! Get off your butt, get off instagram (after you finish watching this video post lol) and get out there and be productive! I get TONS of emails from people asking how I get the motivation and drive to day after day get after my goals and stay on track! And my answer is simple; Have a plan! This doesn’t just go for fitness goals too, but anything in life you’re trying to accomplish!
For me, the energy and ambition I put into the gym and dieting has rubbed into so many different aspects of my life that its making me a better and more successful person all around. Its time for YOU to take control of your life and it all starts here! .
If you’re up for a challenge and ready for a change, then I’d love to help you not just get you into shape and get you that body you want! But ultimately do something that could be life changing for you!!! and that will just be the beginning, I could promise you that! 😉
For Online Training - Email me!
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Outfit by @vqfitwomen
People ask me all the time why they aren’t seeing results months after they’ve set fitness/health goals for themselves. Setting goals is easy, but so is making EXCUSES! If you really want to succeed in life and make positive changes to your body then you need to take a hard look at your habits. Setting a goal is step 1, but step 2 is even more important and that’s MAKING A PLAN to achieve your goals.
Figure out how you’re going to overcome the obstacles in your way, and stay committed to that process. If yours is to be fitter/faster/stronger then I’ve already created a plan you can use. Get daily workouts and recipes in my Ashleykfit app 💪🥗Search AshleyKfit app in the App Store or Google Play 📲
I have always been an athlete & always been super competitive 😉Even in elementary school, I always wanted to be the best! At that age, I remember I wanted to prove to the boys that I could run faster, jump higher, do more chin ups & jumprope faster than all of them & at that time, I did 😜💪🏼 My goal in middle school was to be voted “Most Athletic” for the yearbook...& I did! In HS, what made me the happiest was training/racing for my HS track team. Whether I won a track meet, broke a school record in my event or set a personal best for my race, it gave me such a rush of excitement. I never cared about being “popular” or “cool”. In fact, I didn’t even have very many friends in HS at all 😂 and I was OK with that. I was more of a loner bc what made me happy wasn’t how many people liked me, it was the feeling of accomplishment. My love & success in the sport of T&F earned me a scholarship to run the 400m hurdles for a D1 college. I also participated in pentathlon during the indoor season. To be honest, at this point in my life I kinda lost my 💚for track. It wasn’t as fun in college as it was in HS 😐Towards the end of my college career, I stumbled on the NPC Bikini division. I thought “I wanna try this”. It was a new challenge for me. I began training for my 1st #NPCBikini competition after I was done w/ track. I did my first contest prep, only 8 wks to prep for my first show. This was bc track had already gotten me into pretty good shape 😅 anyway, I ended up falling in love w bikini competitions. Starting off, I wasn’t the best. I was a lil clueless TBH about everything (posing, tan, hair, suit, conditioning, etc) but each show I got better. I researched bikini YouTube vids, I worked on conditioning & eventually I became successful in this sport. I earned my pro status, won the @mrolympiallc Bikini 3x & have had many great opportunities that came from being a successful @ifbb_pro_league Bikini competititor. It’s been an exciting journey & I’ve surprised myself how far I’ve come. I am truly grateful. I feel like Cinderella sometimes 👑 after taking 1.5 years off from the stage, I’m happy to be back. Thank you @teamelitephysique for making my comeback possible
If ever you’re feeling down or in the dumps, please recite this note and let it sink in for a few minutes. It helps me when I’m in an unmotivated slump. Remember, your mental health is just as important as your physical health! Hope this helps 🙏🏻 .
Promise Yourself- .
To be so strong that nothing
can disturb your peace of mind. .
To talk health, happiness, and prosperity to every person you meet.
To make all your friends feel
that there is something in them.
To look at the sunny side of everything and make your optimism come true. .
To think only the best, to work only for the best,
and to expect only the best. .
To be just as enthusiastic about the success of others as you are about your own. .
To forget the mistakes of the past and press on to the greater achievements of the future.
To wear a cheerful countenance at all times and give every living creature you meet a smile.
To give so much time to the improvement of yourself that you have no time to criticize others. .
To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble. .
To think well of yourself and to proclaim this fact to the world, not in loud words but great deeds. .
To live in faith that the whole world is on your side so long as you are true to the best that is in you. .
@brittnebabe . .
When life puts mountains in your way, throws curveballs at you, and you start to feel helpless, you need to step back and take a deep breath. There will always be hard times, if it was easy you’d see everyone living their dreams already. The overcoming of this setback could be the one that takes you straight to that dream you’ve been reaching for. So keep your head up, remember why you started, and keep pushing on every single day💚
SundayFunday!! Having a little fun as I check in on where I’m at with my physique and can’t help but to smile 😊 Loving every single minute of it & can’t thank all of my followers and supporters enough for all of the love 💚 Really dialing in with these last few weeks of prep coming up before I step back on stage at the @mrolympiallc , and with all the stress and obstacles life during prep could throw at you its important to keep a positive attitude and mentality all around throughout the process to be on your A game. I’m absolutely in love with where my journey’s taken me and the lifestyle I’ve taken on, and would love to help you too if you’re interested in building not just a body, but a life that you’re absolutely in love with! If you are looking to make a change for the better, give me a chance to guide you and help you get set up with a plan that truly is made to set you up for success! -
📲📬 Online Training - 💪🏼👇🏼Ashleykfitcoaching@gmail.com
Outfit : @vqfit .