Dragon Fruit- Superfood Spotlight
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With it’s bold bright pink color and being a mix of flavor between a kiwi and pear what’s not to love about a dragon Fruit smoothie bowl?! Im always looking for ways to brighten up my day’s. Working long hours, normally a 16 hour day and training both my clients and self food is my fuel! Packed with antioxidants , fibre and tons of vitamins Dragon Fruit is similar to Acai. You can always add protein to the mix. I like adding isolated whey. It’s refined and has more of the fats and lactose carbs removed and has a higher protein percentage which is absorbed more quickly!

Here’s what you”ll need;

  1. 1 frozen pack of Pitaya Plus organic dragon fruit

  2. 1/2 frozen banana

  3. 1 cup almond milk (add more for desired consistency) Watching those calories? Substitute with water.

  4. Ice

  5. 1 scoop isolated whey protein powder

Now blend everything together!

Here’s the fun part, TOPPINGS!!

  • Organic hemp seeds

  • Organic blackberries

  • Organic gogi berries

  • Organic almond butter

How are you going to fuel your day’s?

-Ashiko

Fuel Up On Nature
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This is one of my sacred spots where I go to connect with nature and better yet myself. For me, this is paradise… Surrounded by snow cap mountains and unique rock formations the exploring is endless. Fueled and energized by nature, Karuna. A natural coffee drink, sweetened with dates, coconut cream and turmeric for added health benefits. How are you going to fuel your life, mind, body?

-Ashiko #ashikofit

Got Milk? Homemade Almond Milk in 3 min and Coconut Flour, Dark Chocolate Peanut Butter Cookies
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One of my favorite treats would have to be peanut butter cookies loaded with dark chocolate chips and glass of ice cold vanilla almond milk! You can always opt out for almond or cashew butter. They have to be soft and packed with chocolate. It’s cheat day after all.

I’ve always wanted to make my own Almond milk, but felt it might be too difficult, well it wasn’t!I found a simple recipe online that would only take 3 min to make, which turned out to be true! Of course you have to soak the almonds 24-48 hours prior. Other then that once you have your ingredients and a milk bag you’re set.

ALMOND MILK IN 3MIN

-Soak the almonds in a few cups of water so completely covered and let sit 24-48 at the most. You’ll start to see them grow in size…

  • 1 cup soaked almonds

  • 4 cups water

  • 1/2 tsp sea salt

  • 1/2 tsp vanilla extract

Blend the ingredients for 1.5- 2 min and your set! On a side note, if you want to add sweetness to your milk you can always use agave, coconut sugar or stevia!

COCONUT FLOUR PEANUT BUTTER COOKIES WITH DARK CHOCOLATE CHIPS

  • 2 tbs coconut flour, add more if needed

  • 1/2 cup low carb sweetener

  • 1/2 tsp stevia concentrated powder or 1/2 tsp monk fruit extract

  • 1 cup unsweetened peanut butter

  • 1/2 cup butter or butter substitute (your pick)

  • 2 eggs

  • 1/4 tsp salt

  • 1tsp vanilla extract

  • you decide how much chocolate chips… it’s cheat day!

Mix ingredients together and lay on cookie sheet lined with parchment paper. Bake at 350 F for 12-15 min until edges of cookie have browned.

Hope you guys give it a try! Make sure to send me pictures and videos, I love seeing what you guy’s create.

-Ashiko

NASM-CERTIFIED
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Dear Friends,

I have some exciting news that I’ve wanted to share with you for some time now, but wanted to get my official certificate in hand first (which got lost in the mail and after getting it reprinted, I finally got it, and no, it wasn’t just a dream). Im so excited to share that Im officially a NASM certified personal trainer! For those of you that don’t know what that means, the National Academy of Sports Medicine is thought by many to be the top certification available through the national accredited agencies, and a world leader in fitness certification. It feels like a dream come true.

I started studying end of August last year. After purchasing the guided study and turning in work each week. I began to fall behind and had to go at my own pace. Which was hard for me to accept, but one of the best things I could have done. During that time I went through a break-up, moved, climbed mountains (literally and figuratively!), studied, worked, trained. I wrote my exam December 14th, 4 months after studying an obscene amount of work… I found out immediately that I passed. I had tears of joy… I felt relieved and accomplished. Most people study 6 months to a year for their exam with prior knowledge of exercise science. I had none… I was so stressed, and by this time overwhelmed with the amount of knowledge I was trying to retain daily. The night before I the exam, I actually forgot most of what I had studied. I quickly googled “Is it possible to study too much and forget everything” Of course there was an answer and naturally all the things I didn’t want to hear were possible!!

I have such a hard time giving myself credit (maybe you can relate?) I’ve done more in the last 7 months then the last few years, and always feel there’s more I can do. There’s moments like this where I stop and actually look at what I’ve done, and overcome— and I have to admit that Im proud of who I am and who I’ve become. I’ve been listening to motivational podcasts, and one that stood out to me said “I dare you to work on yourself for 6 months… I dare you to shut out the world, shut out all the distractions, I dare you to give up everything that’s keeping you from your dream. Write down what you need to do, to make a better life for yourself, learn something new” … And so I did, I trained, studied, worked and hiked in freezing temps so that I could become a knowledgable trainer that could help change peoples lives. Through passion, education, motivation and functional training, I soon found my niche. I’d like to take this time to say thank you to Eylene Pirez for being such an inspiration and such strong women.

But as we know life keeps moving forward and we have to keep creating new goals. So it’s time to change what I have written on those dry erase boards and take that knowledge with me.

Thank you so much for all your love, understanding, support and emails. I promise to get back to each and every one of them.

Love,

Ashiko

Cross Training- Functional Fitness, Test Yourself On Those Winter Trails
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CROSS TRAINING- Resulting in functional muscles. Over the last few months I’ve modified my workouts significantly with each long distance hike I’ve completed. With the knowledge and at first unaware I was developing what I call now functional muscles. Im big on being able to put your body to work, not just for training in the gym. Having modeled for the last 15 years I more then understand estetiques and can appreciate it. Weight training is very important both with free weights, machines and using your own body’s resistance. Alternating body parts throughout the week and incorporating several full body exercises has really helped me stay fit and get in shape. Posture, balance and a proper functioning kinetic chain is prime and it should never be over looked. A common pain many people experience is lower back pain, especially due to the sedentary lifestyle we’re living in. This can be a result from an under developed core, gluteus or most importantly muscle imbalances in the feet. Something I recommend doing is an over head squat assessment, this way you’ll be able to understand what you’re working with. Squat as if sitting in a chair, hands over head running parallel with your ears. Of course this will be hard for you to do on yourself, especially from side view but at least you will be able to feel whats happening in your body. Example is your range of motion limited, is it hard to keep your arms up, do your feet turn in or lift up? Observing all 5 check points, front view -feet and knees. Side view pelvis, shoulders and head. Remember to look below and above for any problems in your body. You should be able to gather enough information with 5 squats.

I recently hiked Mount Baldy in winter conditions. One thing I love about the outdoors is being able to adapt to the weather and mother nature. I believe that spending more time in nature has been a huge part of my emotional growth. This his newfound adventurous mentality I’ve adapted for the last year has not only helped me with training outdoors all season long, but also served in my personal life. One thing I’ve never mastered is change. Im sure many of you can relate… When Im about to do a big hike, I sometimes get this wave of anxiety, playing in my head what might happen if I’m not prepared, or better yet, not being comfortable with last minute changes. Something the outdoors as taught me is that things happen and it’s normal to alter pans. Life will always going to surprise you and it’s how you deal with it in the moment that truly distinguishes your character.

I hiked Mount Baldy again, but this time the conditions were very different. Weather conditions (which can be found on www. mountian-forcast.com) were in the 40’s at the portal and gradually decreasing to the low 20’s at summit with around 50 mph winds. I had to prepare best I could for the low temperatures and high winds.

Here is a list of the majority of gear I wore and brought along.

1.North Face Apex + Etip gloves

2.Medical Kit for 2 ppl for 1 day

3.REI Carbon fibre trekking poles

4.North Face hiking Boots

5. Arc’Teryx Gortex Shell

6. Patagonia pack

7. Arc’Terxy Brize 32 day pack

8. Smartwool hat

9. Arc’Teryx fanny pack

10. Kahtoola Micro spikes

11. Pocket knife

12. Arc’Teryx puff coat

13. Gregory 3 Litre camel pack

14. Smartwool neck gaiter

15. Smartwool base layer

16.Arc’Teryx legging

17. Patagonia base layer legging

18. Smartwool socks

I’ve spoken about it but can’t stress enough how important it is to understand what your clothing is made of and how you will layer or remove layers effortlessly when needed. You don’t want to constantly undress releasing body heat and lowering your heart rate, so understanding how you react to physical activity and temperatures is vital. Zipers AKA vents are your friend! You can read more about it on my previous blog “Calorie Burning/Toning..” for more info.

A few highlights from this hike were of course the beautiful snow cap mountains, fresh air and sunshine along with having to use micro spikes 3/4 of the way up AND down. That really added to the Cross Training Workout! It was definitely a surprise but I was ready then I ever could’ve imagined. The winds were the harshest I have ever experienced feeling like I could get blown away so photo ops were limited! Thanks to my partner Don Lee for standing by me, and always getting ready for an adventure. Thank’s to him, we managed to get a few photos at summit. Due to the weather conditions we decided not to attempt the Devil’s Backbone- - it’s a very narrow and exposed path on the mountain top ridge. Always remember to make your health and safety top priority, there’s always next time! Be prepared, and don’t get discouraged by the surprises along the way.

-Ashiko