passion2befit passion2befit

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Ash Nordman 🌍 Health Coach  1st Phorm ELITE ATHLETE IIN Online Health Coach Snapchat - ANordman92 AshNordman@gmail.com Macro Programming & Training!πŸ‘‡πŸ» #IAM1STPHORM

http://ashnordman.com/

PROGRESS πŸ™ŒπŸ» This is turning down Creme BrΓ»lΓ©e.. Skipping that glass of wine 🍷 with dinner.. doing my cardio even though I had a long day and want to pass. This is 3 weeks of consistency and I am really proud of my results so far! πŸ† left: 130.6, right: 127.4.
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What I was doing before: Eating clean, but not eating enough during the week (esp carbs) 😩 I was letting loose on the weekends, and I had no structure. In the gym, I was lifting light, doing higher reps, but had no plan πŸ€·πŸΌβ€β™€οΈ I would go workout and just do whatever I felt like doing ha. I did cardio sporadically, and basically everything else, too.
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What I do now: I eat clean still. But now I track my intake, I have a structured diet, and I eat MORE 🍚 during the week than I used to. On the weekends, I have a plan, and I do enjoy myself in moderation, but I reign it back in real quick! πŸ‘ŠπŸΌ In the gym, I have a workout program I follow. I am weight training heavier again, and doing cardio 4x a week.
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I also started taking my supplements consistently again, too. Some staples for me are BCAAs, AlphaCre, T-21 and C-21, Full Mega, M Factor, Phormula-1, and Joint Mobility [just email me if you have questions - info in my bio].
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There is nothing "sporadic" or random about my diet and training now, and it feels REALLY good 😈 Routine is the best way to stay consistent, and I thrive on that. So here's to 4-5 more weeks of this cut and seeing what my hard work will bring! πŸ‘™

Sugar coating your life < being transparent & sharing your ups and downs πŸ™ŒπŸ» #thosearethepeoplewhoinspireme #perfectionisntreal #orrelatable #transparencyiskey

This PerPhormance gear is still my new fave! And you can bet I'll be rocking these shorts, cellulite or not πŸ˜‰ [check my last post] I wear smalls in everything.. the tops are loose, breathable & flowy, and the bottoms fit similar to Nike Pros (but better in my opinion cuz they are high waisted!) πŸ™ŒπŸ» Grab this outfit here ➑️ 1stphorm.com/passion2befit and tag me when you snap a selfie at the gym 😘 #iam1stphorm #thatgymlightingdoe #foreverwashingmeout #andthatcarpet 😳

LADIES, READ! Do you have cellulite and/or excess fat on your thighs? ME TOO πŸ™‹πŸΌ I recorded this video to show you guys one of my faveee ab exercises - the ab roll out - (SO hard 😩) and when I watched it afterwards, I noticed the bit of cellulite that I now have on my legs. This is very new for me. But.. It actually didn't embarrass me or make me feel bad about myself. It's very NORMAL for us women to hold excess fat there! Now I obviously wish it wasn't there, but I'm also at peace knowing that it is something that typically comes with femaling πŸ™ƒ Why? Because we have ESTROGEN. Estrogen is the biggest factor when it comes to increasing fat storage at the hips and thighs. Estrogen works to increase fat storage by up-regulating what is known as alpha-adrenergic receptors in female fat deposits around these areas. Adrenergic receptors are like the gas & brake peddles on your car.. and work to accelerate or decrease fat usage. Beta-adrenergic receptors increase ⬆️ fat burning while alpha-adrenergic receptors block it ❌ For us women, our hips/thighs have higher amounts of alpha-adrenergic receptors compared to men. This is the major reason that it is so difficult for some women to lose fat here. Estrogen increases alpha-adrenergic receptor numbers (lowers fat burning) while progesterone decreases it. Progesterone, like testosterone in men, MAY increase beta-adrenergic receptors πŸ‘πŸ» So: Having estrogen dominance is what ultimately leads to fat storage here. But we should not make the mistake of assuming estrogen is always bad.. Too high is not good, but neither is too low 😡 Estrogen helps the body be more sensitive to insulin & has fat-loss and muscle building benefits in that regard. As long as it is in balance with progesterone and other hormones, it can aid in fat loss for women πŸ™ŒπŸ» To focus on helping with this estrogen induced fat, the first step is to make healthy lifestyle changes and ensure that you are limiting sugars, eating enough fiber, and that your digestion is on point! I've noticed that I seem more "hormonal" lately.. and I've recently cleaned up my diet (as I was being a little too lax), so I'm anxious to see how this helps with leaning out my leggies πŸ˜„

Good luck to everyone competing today! ❀️ There are a TON of big shows going on, like Jr. USAs and the NY Pro (two of my favorites!). I competed in the New York show back in 2014 as a bikini competitor, and got Top 3! πŸ™ŒπŸ» Woo! And then in 2015 I actually competed in figure at Jr. USAs and made Top 10! πŸ† My competing days are long gone but I RESPECT the hell out of anyone who gets on that stage. I know first hand about the dedication and work involved.. now go have fun and showcase your hard work! πŸ™‚ PS - I also posted pics of me from off stage (before my tan) because I feel like the lighting is terrible in my stage pics lol. #thatstagelighting #forevergivingmeblackeyes #ialsohadtwofiguresuits #indecisiveAF

As a 90s baby, Rice Krispies were my JAM growing up! I had them ALL the time as a kid, and I still love them to this day! πŸ˜› I made a recipe for these that are guilt-free and you will totally love them! Bookmark this post and make em this weekend for you, the fam, the kids, your significant other, whoever❀️!
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✨100 Cal Rice Krispies✨
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Ingredients:
4 cups crispy rice cereal
1/2 cup protein powder (Phormula-1)
1/4 cup creamy nut butter
1 tbsp coconut oil
1/2 cup brown rice syrup or honey
Optional: chocolate chips
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Directions (takes 10 min to make πŸ’πŸΌ):
1. spray an 8x8 baking pan with nonstick spray
2. combine cereal & protein in small bowl and set aside
3. in small pan, add nut butter, coconut oil and brown rice syrup/honey & bring to a boil
4. pour mixture into the bowl with cereal/protein mixture in it, and stir/coat cereal evenly
5. transfer everything into the 8x8 pan and spread mixture evenly in pan *be sure to press down firmly
6. if you add chocolate, nuke the chips in the microwave for 30-45 seconds and then spread on top of the cereal with a spoon
7. place pan in fridge to cool for 30 min, then cut into squares and DEVOUR🍴!
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Each serving is just over 100 cals!! 😍 Macros per square: 3p 20c 3f - Now I realize that 3g of protein does not make these into a "protein treat", but it certainly makes them healthier and cleaner being made with protein powder instead of marshmallows and butter! πŸ‘πŸ» I also choose to use Phormula-1 protein powder because of it's high quality and taste! You can grab some here: 1stphorm.com/passion2befit for free shipping ✈️

Two of my faves from this morning 😈 Should I post my whole glute workout to my story? πŸ€” What's your fave glute exercise? I loveee changing it up! πŸ‘ŠπŸΌ #startingofftheweekendstrong #operationleanout

I let numbers get to my head πŸ™„..do you? Whether it is the scale or the size jeans that I wear, I really put myself down if I feel like those numbers are higher than what I wanted to see πŸ‘ŽπŸ» So then when it comes to numbers that I CAN be 100% in control of, what do you think I do? Yep.. try to make them as SMALL as possible πŸ™…πŸΌ And for me, that is usually.. my number of carbs. My mindset shifts to "less carbs = lower weight = smaller clothes!" which is far from the truth. I will start lowering my carbs, even though I know my body DOES NOT 😯 like that, and low and behold.. I look worse over time. And then I get frustrated, don't see results, and I'm back to square one. So here I am, getting back in check with what my body NEEDS.. and I'm leaning out and seeing results πŸ™ŒπŸ» These pictures are hardly 3 weeks apart (I tried to use two photos that are similar poses), and I am really happy with the direction I am going in. And I am DETERMINED to stop ❌ obsessing over numbers.. because guess what? The scale has hardly moved a pound, but I fit in clothes that I could not even put on a few weeks ago. 🀘🏼 #sotakethat #screwthescale #eatyocarbs #results

Do you struggle with getting quality sleep every night? Where you wake up and already feel ready for bed again? Are you having issues with losing belly fat and weight? πŸ™ Do you feel irritable, anxious, and run down quite often?
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Have you ever thought that your cortisol levels could be playing into all this? If cortisol is high in your body, you will start to develop many health issues. From lowering your immunity, to weight gain (specifically in the abdominal region), to causing adrenal stress, this can wreak havoc on your sleeping patterns as well. And this is because your sleep schedule is run from your adrenal glands, and these glands also control cortisol 😐.
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For me, I have struggled with sleeping well for my entire life. Just the idea of sleeping literally stressed me out every night, no lie πŸ‘ŽπŸ» I KNEW I was going to get maybe 4 hours of sleep, and that I would toss and turn. It was awful. When it was at my worst, it was a few years ago.. I was highly stressed ALL day due to my career, my finances, and my relationship at the time. I never had any 'me' time, I was running myself into the ground, I was chugging caffeine all day, and started piling on weight in my stomach even though I changed nothing about my diet or workout schedule 😒.
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I finally did some research and out of desperation, I started taking things like GABA, 5-HTP and Rhodiola Rosea, which are all natural herbs that help with sleeping better, lowering cortisol, and controlling stress levels. But it wasn't until I found C-21 that I finally felt like I hit the jackpot πŸ† with the best product to help me sleep and feel my best. This blend is perfect for me - I never feel groggy, ever (like some sleep aids have done for me). I now take this every single night and I can say in full confidence that my quality of sleep at night is 100x better than it has ever been. My cortisol/stress levels are down, my body is responding super well πŸ™ŒπŸ», I am seeing visual changes, and I feel amazing.
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K it's time for bed soon. Traveling or not traveling, I always make sure I have C-21 at my bedside! Read up on it here: 1stphorm.com/passion2befit if you're interested. Thank me later 🀘🏼 #ilooktired #cantwaittosnooze

I'm finally feeling the most confident in my skin that I ever have 😚 And it feels danggg good! My whole life, I was the girl with caked on make-up who could never leave the house without it. I hid under hats πŸ™, I HATED my naturally curly hair, and I was always picking myself apart. Never would I be caught dead like I am today.. in no foundation, wearing INVISALIGN on my teeth. No no no. That meant I wasn't perfect and that wasn't okay with me. Well maybe it just comes with age, but I've learned that embracing your flaws is actually so beautiful. And I've also learned that it's okay to do things for yourself and to not care what anyone else thinks πŸ€—. I have a ton of extensions in my hair (and just got it done, can you tell 😍😍😍) and that's just "my" thing! The old me would never tell a soul about my hair in fear of judgment but the new me is like.. hey. This is what makes me feel like ME! Maybe your thing is lashes... Or nails. Whatever it is, who cares. As long as you feel GOOD about yourself. That is all that matters ❀️ I also have to say, since I no longer wear tons of make-up, my skin has improved 10000%. Who woulda thunk it πŸ˜‚πŸ™„ #okimramblingnow #randomthoughts #butheydowhatmakesYOUhappy #lovinmyhairs #thankyouuu @anianne_extensions_and_styling

A little squat action from this morning 😜 A lot of you asked when I posted this on my story.. and the reason I place a band BELOW my knees when I squat is ➑️ This input forces you to keep your knees out during the squat by getting the lateral hip muscles firing. It also helps to think πŸ’­about pushing your knees out on the descent in the squat as well as on the ascent (always push with your heels, too). If the band starts to draw your knees in, that is your cue to press them back out with your hips and glutes – do not let the band pull them in! πŸ™…πŸΌ I tried this with the band above my knees before and it simply does not help me as much with my form! [But hey, if that is what you prefer.. you do you boo boo] #psiheardsocksandcamoarein #ohwait #lmaoatmy5amoutfits #legday #soreAFalready

Life happens. We are busy. It seems like the timing is not right so we say we will just start later... well guess what πŸ€” Do you think Laura said any of those things? πŸ€·πŸΌβ€β™€οΈ NOPE. She said, I'm busy? Life is hard? I don't have time? Okay, well πŸ”₯WATCH ME WORKπŸ”₯ ANYWAY. This whole fitness thing comes down to ➑️ taking control, taking steps forward towards your goals, and not being afraid to START TODAY πŸƒπŸΌβ€β™€οΈ You go, Laura πŸ† 3 more weeks left and cannot wait to see your final transformation πŸ‘ŠπŸΌ Program: 8 Week Challenge β€’ Early Registration: Link in my @passion2befit bio β€’ Results so far: 9.5lbs down and SEVENTEEN INCHES πŸ™ŒπŸ»πŸ™ŒπŸ»πŸ™ŒπŸ»

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