Get Little Black Dress ready!

LADIES!!! Starting DEC 1, NEW YEARS EVE will be just 1 month away! Time to get READY!!! 

If you want to look your best in your Little Black Dress, join us!!

✔ Lose up to 5-15 LBS in just 21 DAYS (break on Christmas)

✔ 30-min short & effective home workouts 

✔ Simple nutrition plan that's easy to follow

✔ Fail-Proof Portion Control System

✔ NO starving yourself - Eat < 6x per day & CHEATS are allowed! 

✔ 24/7 Private Online Accountability + Support Group to stay motivated & keep yourself in check 

✔ Learn clean eating, meal planning, and how to make this a LIFESTYLE & not a "diet".

TO JOIN:

1.) Add me as a friend at: www.facebook.com/AshleyFlood.Fitness 

2.) Message me that you are interested or apply below: https://ashflood.wufoo.com/forms/challenge-group-application/

Starts DEC 1 - Limited spots are available.

Calling all Fitness Enthusiast!

Do you love FITNESS? Did you know you could make a great living by working out, sharing your tips and eating clean. All while staying home with your kiddos. I'm only taking 5 new coaches for my upcoming training. Now's the time, make some extra money for Xmas and look hot for New Years! 

APPLY HERE

8 Tips for Staying Fit During the Holidays

1. Don't skip meals-- especially breakfast. Eating regularly keeps your metabolism going and prevents you from getting to that “I'm Starving, I'll eat anything in site!” point. 
2. Focus on the People you are with, not the food. 
3. Watch those liquid calories-- those can really add up! 
4. If you slip up and eat a box of donuts with a delicious grande coffee-flavored cup of hot sugar, don't throw in the towel for the rest of the day. Every single snack and meal is a new opportunity to make a healthy decision! 
5. Eat a protein-filled snack before heading out to dinner or a party. Try one of these 100 calorie options: 
1. A cup of yogurt or low-fat cottage cheese 
2. Twelve almonds 
3. Low-fat, low-sodium deli turkey or chicken 
4. Half an apple with half a tablespoon of peanut butter or almond butter 
6. Get up and exercise first thing in the morning. In as little as 30 minutes you can get a in great workout. You can even do it in your living room without having to venture out into the cold. You can either have RESULTS or EXCUSES, not both. 
7. Lift weights! The more muscle you have, the more calories you burn while you're sleeping-- True story. 
8. Speaking of sleeping: Make sure you are getting enough rest! When you're sleep deprived, your hormones get all out of wack, making it really difficult to lose weight. Basically, you SNOOZE you LOSE (weight).

How to eat healthy while dining out!

Most restaurant foods are packed with sodium and fairly unhealthy. You best option is to cook at home, but if you are dining out, there are ways to help make the best of it!





1. Make smart choices
Almost every menu contains chicken or fish cooked in a healthy way. Look for words like "grilled," "broiled," or "steamed," and avoid "sautéed" and "fried."

2. Skip the appetizer
By definition, an appetizer is intended to get your appetite going. But when some appetizers contain more than 1,000 calories, that's not an appetizer—that's a full meal and more! If you do want an appetizer, ask your table if they'd be willing to split one of the healthier options like a salad, bruschetta, ceviche, or anything that's light on sauce and heavy on fruits, veggies, or lean protein.

3. Eat a saladGreens are also a great option, but not all salads are created equal. Stick with salads that don't contain mayo (in other words, avoid the tuna and chicken salad), and ask for the dressing on the side. This way you can add your tablespoon or two, instead of having your salad drenched in it.

4. Side dishes in your mouth mean sidecars on your thighs
At many restaurants, the "side" is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you'd like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don't see them as an option.

5. No bread
Don't eat the bread. Does it taste good? Sure! But instead of eating something because it's in front of you, swap those empty calories for something you'd actually enjoy.

6. Eat half
Over time, American portion sizes have enlarged to gargantuan sizes. Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But if you have a hard time not cleaning your plate—after all, the food does taste good—request that the waiter split your order in half before they bring it to the table. That way you can enjoy your dinner as lunch later in the week.

7. No sodaIf bread is bad, soda might be worse. That's because it's easy to consume massive amounts of calories fast. And don't even think about going the "diet" route. Those artificial sweeteners aren't healthy, and they can lead you to crave more sugary substances. Talk about a lose-lose! If you want something other than water, ask for unsweetened iced tea. It's calorie free, so you can drink as much as you want!

8. Dessert
Oh, our favorite part! Granted, some restaurants use restraint, and focus more on unique flavors than on quantity, but if you're out with friends at the type of place where the dessert has more calories than your meal, and they insist upon ordering it, suggest the table split it. Then take a single bite and put your spoon down. It's not about denying yourself, but about making smart choices. If you're still craving something sweet when you get home, enjoy some yogurt and berries or a piece of fruit.

Clean Eating Grocery List

Complex Carbs

• Steel Cut Oats
• Oatmeal
• Sweet Potatoes 
• Black Beans
• Kidney Beans
• Lentils
• Ezekiel Bread (Available in the frozen section of grocery store)
• Ezekiel brand pasta and tortillas 
• Wild rice
• Brown rice
• Wehani rice
• Whole wheat orzo 
• Couscous
• Quinoa
• Quinoa flour
• Wheat germ
• Flax Seed & Flax Oil
• Cracked Wheat
• Rye flakes

Vegetables

• Lettuce
• Broccoli
• Asparagus
• Green beans
• Spinach
• Bell peppers
• Brussels sprouts
• Cauliflower
• Celery
• Mushrooms (Shiitake)
• Pickles
• Cabbage
• Sprouts
• Cucumber
• Green and Red pepper
• Onions (green, red, yellow)
• Garlic
• Tomatoes
• Zucchini
• Squash
• Spaghetti Squash
• Pumpkin (fresh & canned)
• Sundried tomatoes 
• Cilantro
• Chives
• Kale
• Dried Split Peas
• Edammame

Fruits

• Blueberries
• Raspberries
• Strawberries
• Lime & lemon juice
• Apples
• Grapes
• Pears
• Clementines
• Watermelon
• Bananas

Healthy Fats

• Natural-style Peanut butter (unsalted) or PB2
• Avocados
• Coconut Oil (cooking spray)
• Olive Oil cooking spray
• Pine nuts
• Almonds--moderation
• Walnuts
• Tahini paste

Proteins

• Boneless, skinless chicken breast
• Extra lean ground turkeyAlbacore Tuna (water-packed) 
• White Meat Chicken (water packed)
• Mahi Mahi
• Salmon
• Shrimp
• Extra lean ground round
• Buffalo steak (lean)
• Filet
• Flank Steak (leanest)
• Turkey cutlets
• Bison meat
• Turkey jerky

Dairy & Eggs

• Fat-free cottage cheese
• Eggs and/or Egg white Substitute
• Non-fat, plain yogurt
• Greek yogurt (non-fat)
• Fat-free String Cheese
• Almond Milk (unsweetened)
• Jarlsberg Lite Swiss Cheese
• Fresh Parmesean Cheese
• Feta Cheese 

Condiments
*READ YOUR LABELS! NO MSG, High-Fructose Corn Syrup or Aspartame!)

• Braggs Liquid Amino Acid (sub for soy sauce) 
• Reduced-sodium Teriyaki Sauce (no corn syrup)
• Balsamic Vinegar
• Balsamic Vinaigrette
• Non-fat Greek Yogurt (*use this in place of Sour Cream)
• Salsa
• Chili Paste
• Tomato Paste (low sugar)
• Stewed tomatoes (low sodium)
• Mustard (yellow or Dijon)
• Vanilla extract
• Almond extract
• Low-sodium, fat-free chicken broth
• Low-sodium, fat-free vegetable broth
• Reduced-sodium tomato sauce & tomatoes
• Worcestershire
• Coconut Oil 
• Olive Oil 
• Applesauce (organic)

Sugars

• Agave Nectar
• Molasses (Organic)
• Organic Cane Sugar

Crock pot Chicken Tortilla Soup!

Ingredients:

1 pound shredded, cooked chicken
1 (15 ounce) can whole peeled tomatoes, mashed
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
2 cloves garlic, minced
2 cups water
1 (14.5 ounce) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro
7 corn tortillas
vegetable oil

Directions:

Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
Preheat oven to 400 degrees F (200 degrees C).
Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.
Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.

Free 7 Day Clean Eating Group

This is a FREE 7 day clean eating challenge! 

I challenge you to eat clean for these 7 days and take a look at the difference you'll feel in you energy levels, body and mind clarity!

What is clean eating??  These days everyone says “Eat Clean”, but do we all actually know what this means? Clean eating is about eating foods in their most natural state.  This means saying goodbye to the processed foods, foods with loads of preservatives, foods with lots of added sugar, and foods with high levels of bad fats.  So you will be avoiding the foods that are stripped of their nutritional value. Basically, you’re eating whole, unrefined foods.  Since you’re avoiding anything that has been altered in any way, your diet will be filled with whole grains, fruits, veggies and other wholesome, nutritious foods.   Keep in mind that 80% of your fitness results come from what you eat, so this is very crucial to your success. In a time when so many of us are overweight or dying of diseases, clean eating is very important and necessary for us to understand.

JOIN IN!

Our NEXT Free 7-Day Clean Eating Challenge Group starts November 10th

• I have TWO requirements for joining the 7-Day Clean Eating Challenge: The first is participation.  No lurking allowed!  You must participate in the daily check-ins and assignments. The time required to do this is minimal and it is crucial to your success! Also, join me on the BeachBody site that’s hosting the challenge. You can sign up for a FREE Team BeachBody Membership by clicking here.
• Once you’ve done this, please let me know by commenting below and I’ll add you to list when the challenge begins. Looking forward to having you with us!!

I would also love for you to try Shakeology during this 7 day clean eating if it is something your interested in trying FREE of cost please fill out this quick form.

Help Wanted!

To apply please fill out this application. 

https://ashflood.wufoo.com/forms/coach-application/