asharnoldussen asharnoldussen

1318 posts   635 followers   1071 followings

Ashley Arnoldussen 

http://facebook.com/onesoulfitness.ca/

S U N D A Y MEAL PREP ... Who's on it, and what's on the menus??? Here's a lunch option for the week:
You will need 6 pint size mason jars.
Dressing is 6 Tbsp of extra virgin olive oil
3 tsp of strawberry preserves no sugar added
3 tsp of mustard
3 Tbsp of lime juice
3 Tbsp of white wine vinegar
Salt and pepper to taste.
Put in a separate jar shake to combine
Then put the following items in the 6 jars in the following order.
2 tbsp of the dressing
1/2 cup of cooked quinoa
1/2 cup of chicken
1/2 cup of strawberries
2 tsp of sunflower seeds
1 tbsp of green onions
1 Tbsp of feta cheese
1 cup of packed baby spinach leaves.
Seal top can keep up to 10 days in fridge. I make extra dressing to put on top since the quinoa soaks up a bit of the dressing. *if you follow the portion control containers:
1 orange for the dressing. 1/2 red 1/2 purple 1 green and 1 yellow 2 tsp, and 1/4 blue for the cheese.
E N J O Y β€οΈπŸŒΏπŸ“
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#sundaymealprep #mealprep #failingtoplanisplanningtofail #makeaplan #makeadifference #success #smallsteps #bigresults #healthyeating #onesoulfitness #freedom #balance #consistency #foodie #masonjarsalad #salad #greens #eatclean #eatgoodfeelgood #tips #health #lifestyle

Beautiful spring run in the middle of feb... This is nuts but I love it 🌷

7km and it felt amazing!!!
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#goodmorning #run #spring #flowers #inbloom #running #runner #onesoulfitness #freedom #faithandfitness #fresh #spring

Happy FLEX FRIDAY πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 Let's see those guns people, doesn't matter how big or small... If you're working hard at taking care of your body, then BE PROUD of wherever you are at!

PROGRESS not PERFECTION πŸ’œ
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#flexfriday #showmeyourguns #flex #gains #loveyourself #onesoulfitness #freedom #progressnotperfection #consistency #dontgiveup #dontstop #noexcuses #teamworkmakesthedreamwork #tgif #fit #strong #insideout #focus #setgoals #conquer #strongwomen #healthy

I've never tried dry shampoo before, but I just finished my workout - wayyyy later then planned, like 6 hours later, and I have friends arriving soon and I so don't want to wash my hair right now .... What do you think??? Who does dry shampoo/what kind??!
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#dryshampoo #lazygirl #doesitwork #dontwanttowashmyhairrightnow #itssoniceoutside #friday #workouts #insanitymax30 #imlate #rushed #aintnobodygottimeforthat #onesoulfitness

Fit tip Friday ... Never go grocery shopping on an empty stomach, and if you've got some un healthy cravings going on, bring a healthy snack with you ✌🏻️ I LOVE RXBARS ... Anyone else, what's your fav flav???
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#fridayfittip #fittips #groceryshopping #bringsnacks #nevergoonanemptystomach #makealist #sticktoit #outsideisles #onesoulfitness #freedom #noexcuses #beatthebinge #healthyeating #healthy

My heart is full πŸ’œπŸ’œπŸ’œ For the last couple of weeks Dan and I have been reading through these books together. Focused and intentional prayers for your spouse!
To be honest I have never consistently, specifically, prayed for my husband. I have always prayed, a lot of time more general though!

Sometimes , OK a lot of times,I tend I over complicate things, and then I end up over whelmed and just kind of shut down... Anyone else?! Anyway my focus lately has been keeping things SIMPLE. I am learning that simple does NOT mean less life-changing, powerful or effective. To me what it's meaning is FOCUSED. I am learning that something done with focus and intention can totally be life changing, even if it's something SIMPLE.
Examples - πŸ™πŸΌ 5 mins of focused prayer: shifts the entire day. πŸ’ͺ🏻 30 mins of daily exercise: increases so many amazing things in your body and life!
β˜•οΈ 5 mins of French press brewed coffee. Just do it! πŸ‘― 3 min dance parties when you're having the worst day ever {AKA praise break}. Life changing!

Small simple changes DAILY will lead to great, amazing, life-changing results! Often the most powerful moments are found in the mundane.
My encouragement today. Stick with it! Whatever you are doing, don't quit! Focus on PROGRESS not perfection. Stay CONSISTENT. And listen, if you get tired learn to REST, don't quit! YOU GOT THIS πŸ‘ŠπŸ» In case you don't know, I am a online health and fitness coach, and I would ABSOLUTELY LOVE to work with you. What ever your goals, spiritual or physical - let's make work together, find some SIMPLE steps we can take together daily, and make it happen πŸ‘ŠπŸ»πŸ’œβœŒπŸ»
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#dailymotivation #read #marriagerocks #investinyourself #investinyourhealth #insideout #onesoulfitness #freedom #strength #sunshine #dowhatmatters #makeadifference #livewithpurpose #pray #teamwork #focus #keepitsimple #yougotthis

Mmm COFFEE β˜•οΈβ˜•οΈβ˜•οΈ What level are you on?? I'm at a #3 😜
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#goodmorning #coffee #coffeelover #coffeedrinker #howdoyoudrinkyourcoffee #blackcoffee #onesoulfitness #drink #hydrate

Hitting the S L O P E S!!!!! These are no true mountain, but still my happy place. I love the outdoors and I LOVE snowboarding!!! First time night boarding ... I'm a little nervous ✌🏻️
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#snowboarding #myhappyplace #winter #canadiangirl #themountiansarecalling #snow #bestworkoutever

Life is BUSY!!! Anyone with me on that?! Sometimes the last thing I feel like I have time to do is SIT & BE STILL... With so many thoughts racing, the daunting to do list running, the day swiftly passing... I can't be the only one?

Crazy thing though ... When I do take the time, especially first thing in my day, to sit, be still and soak in the life giving words of the bible, my days run so much more efficiently. My perspective shifts, my burdens lift. I feel peace and confidence. I know that no matter what happens in my day, my week, my life ... It's all going to be OK!
I don't know about you, but for me stress and anxiety has been trying to hard to get its grip on me... And I am SO DONE with worry, doubt and fear!
A very wise man uttered these words to me once ... "Honey, you're to blessed to be stressed" ... And they couldn't ring any truer!
Today I encourage you to take some time out of your day to sit, be still and think on all the things you do have to be thankful for. An attitude of gratitude WILL change your life!
And incase you don't know ... JESUS LOVES YOU πŸ’œπŸ’œπŸ’œ
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#reflection #goodmorning #onesoulfitness #gratitude #thankful #toblessedtobestressed #bestill #jesuslovesyou #takethetime #worthit #faith #hope #love #devos #bible #life #word #freedom #wednesday #worship #workoutandtheword #faithandfitness #fit #insideout #startswithin #gamechanger

R I S E & G R I N D πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻 Tuesday's are typically known as TRANSFORMATION TUESDAY and I love it!!! Not all transformations are physical, in fact the most powerful, effective and LASTING transformations will always begin on the INSIDE!
Change your thoughts, change your life! Mindset & Perspective are KEY!!! Today I encourage you to spend some time thinking about what you're thinking about.
A positive thought life doesn't just come naturally, it takes INTENTIONAL thinking, on things that a good, pure, up lifting ... You've got to do this Consistently and over a long period of time... {typically 21 days of being consistent can create new thought patterns/habits} ...to create a positive thought life.
Nothing worth having comes without a cost, and that my friends includes a POSITIVE thought life 😁 β€’
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#riseandgrind #riseandshine #thoughlife #thinkpositive #changeyourmindsetchangeyourlife #onesoulfitness #freedom #faithandfitness #soulandspirit #insideout #transformationtuesday #startswithin #teamwork #consistency #worthit #hustle #beintentional #change #start #noexcuses #tuesday #insanitymax30 #week2 #gains

Never miss a Monday!
I did my INSANITY workout this morning and went for a lovely walk with my babes tonight.
Have you worked out today ⁉️ Never miss a Monday is about setting yourself up for success. If you fell off the wagon this weekend, that's OK! It's not to late to get up and get moving!
Carpe diem ✌🏻️
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#mondays #mondaymotivation #nevermissamonday #insanitymax30 #eveningwalk #greenlakes #cny #winter #frozen #iceicebaby #date #marriagerocks #carpediem #live #love #onesoulfitness #balance #consistency #progressnotperfection