Posts tagged wellness
Nourishing Your Life - Finding Balance In Your Kitchen
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Having come from a background of modeling where my weight and measurements would dictate my success and eventually happiness. The relationship I had with food is not one which you would ever consider balanced until recently that is. It’s nearing a year now since I made the decision to start studying sports medicine which lead me to pulling back from modeling. By doing this it gave me a safe place and rather permission to evolve mentally, spiritually and to physically take on a new form. I knew if really wanted to put on muscle I would have to do it on my own terms. Now weighing heavier and appearing more toned my energy has drastically improved along with the physical capabilities I’ve adapted too. Im not an athlete by sport but rather one that takes on physical demands. It wasn’t long after studying I realized I could train, nourish and recover like one.

Food is such an important component to athletic performance. It’s also the driving source to any energy we exude. It dictates our emotional state to physical capabilities.

One of my go to meals shown in the photo above not only because of the simplicity in preparation and clean taste but also because of how easy it is to digest; cod, broccolini and quinoa. Cod is one of my favorite fish to eat. Not only because of the mild taste and meaty texture, it contains essential vitamins and minerals while low in mercury and relatively high in Omega- 3 fatty acids. High in protein and low in fat. Personally I have better experience digesting broccolini rather than traditional broccoli. It’s one of those vegetables that expend in your stomach and if your sensitive may feel bloating while others have no symptoms. It’s mild, has a sweet earthy taste and packed with vitamins and minerals. Quinoa, gluten free, high in protein and fibre. It also contains sufficient amounts of all 9 essential amino acids along.

We should all strive to find balance in our lives for that is where we can find joy in the simple things

-Ashiko

Dear Diary... "Honesty"

A few years ago I was involved in a highly toxic relationship which anchored me to the feeling of worthlessness. It wasn’t a foreign feeling either. With both physical and emotional abuse present, I chose to keep it. He didn’t mean to do it, he wasn’t in the right frame of mind, he loves me… I’ll heal and we can go back to how things were or better yet I pressured him, it’s my fault. I had ever excuse in the book. It was in my nature to do anything to just go back to how things were even if it wasn’t healthy but I could manage it. I would compartmenatilze constantly as it temporarily went away, and came back like a bad dream.

I was confused and felt victim, after all it was done to me. I had a choice to leave or stay. I stayed. I always wanted to feel loved, coming from a broken home it’s what I’ve craved and being in a relationship with a highly emotional recovering addict made me feel secure. Can any of you relate? All I ever wanted was to feel validated…needed. I get asked often what’s my “why”. To share my life and journey with you, in hopes I can help you, bring you comfort, teach you or inspire you to take control of your life to do the work and put yourself front and center of your issues. I wish for no one to experience what I have. I wish for no one to feel what I do and have. And I want to share with you the growth and beauty from over coming tragedy to let you know there is a bright light at the end. You can not rewrite what was but you sure can try everyday to make a change and be that change but you have to do the work.

I decided to go down a different path in life, after slowly rebuilding my self worth non which was done by looking in a mirror and saying “I love you” rather saying what I saw. I developed true compassion for myself during 2 years spent in self improvement workshops, it was then that I had some profound discoveries. I started to fall in love with myself, wanting to protect myself, make myself happy. I was ready to start living for me… and so my journey began as I emerged myself in nature reflecting and rebuilding my min, body and soul.

-Ashiko

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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

Fit Life
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Hey guy’s,

There’s something that’s been on my mind for a while that I wanted to talk about: supplements. Supplements can be quit effective, but if you want genuine results that will last, you have to give yourself time. While that timeline varies from person to person, with the right trainer and program, you can truly reap the benefits on supplements. If you’re new to my blog, just know Im all about evolving, owning your journey, and living a healthy life!

My journey of finding myself through fitness and nutrition has evolved into studying exercise science and working towards my certification through the National Academy of Sports Medicine. I defintely remember moments in my life when I felt insecure with my body, and lacked patience to achieve authentic genuine results. With all the knowledge I’ve gained about bio energetics, the nervous and muscular system I’ve realize how misguided I had been. I’ve applied this newfound knowledge to my own personal training sessions and have seen the results.

I’ve made it my mission to be natural, and to always offer you the truth. I don’t believe in thermals or anything that will alter your body. What happens afterwards? What organs have you depleted? Have you become reliant on something that doesn't offer you permanent results?

A few years ago a girlfriend of mine, who trained regularly and looked amazing suggested taking thermals to minimize body fat and help build more muscle. I tried it, but after my heart rate became so elevated and skin grew irritated, I stopped immediately. I remember opening the black capsule to understand what was inside. I realized I had no idea what dyes and materialist actually contained.

I am so enjoying learning and applying exercise science to my own body before sharing it with you. There are exercises I swear by, along with a rich nutrient based diet incorprating lean proteins and controlled amounts of natural supplements. One product I found works well for me is Glutmaine, which is the most abundant amino acid in the blood. It’s a building block of protein, and is involved in the immune function of intestinal health. Glutamine also limits muscle breakdown and decreases your soreness after a work out.

Before taking anything ask yourself, “Why?”… What are the side effect, and what does your future look like without it? Is anything really worth the potential damage to your organs?

Thanks so much for taking your time read this. I hope you have a fit and healthy day!

-Ashiko

A special thank you to Emma Zander, my dear friend.

Photographer: Michael Cruz

High above the desert mountains lies an oasis
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    Just when I thought I had already experienced the California desert. Well this past weekend while staying at a charming Air B and B it offered a whole new experience. Opting out on  the classic weekend road  trip to Palm Springs for Mountain Center. High above the city with an elevation of 4,518 feet you"ll feel like you're sleeping in clouds. Tucked away where the air is thick, not a sound of traffic you'll find this experience to offer something truly unique. If you're looking for an epic view, boho and rustic surroundings this place is for you. With just a quick drive down the mountain you'll have all you need. I suggest stocking up on groceries, sunblock and tequila! Spend as much time as you can tucked in the mountains letting Mother Nature unwind you, offering picturesque views while lounging pool side.

Now where should we go next?!

-Ashiko