passion2befit passion2befit

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

http://ashnordman.com/

Need a booty exercise that won't kill your back? Try these! Banded high box squats in the smith machine πŸ‘πŸ» (I used a taller box because my quads tend to take over when I go lower.. use whatever height you prefer!) Suggestions πŸ‘‰πŸ» Drive your knees OUTward as you squat down, keep a wide stance with toes out, and keep that back flat! Push through your heels (NEVER your toes) and go slow & controlled 😜 I constantly check my form in the mirror to ensure that I don't injure my low back! Give em a shot. My #p2bf8weekchallenge crew and I are FEELING THE BURN from these (and those dang split squats 😀) today! #humpday #legworkout

Who else loves cereal? Or just crunchy things in general? πŸ˜‚ Try this easy protein cereal concoction!
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NEED:
2-3 rice cakes
Protein powder (I use Loop D Fruit Phormula-1)
Almond or cashew milk
INSTRUCTIONS πŸ‘‰πŸ» just crumble up your rice cakes and place in a bowl, then mix your protein + milk in a shaker and pour on top of rice cakes 😍 Low carb, high protein, and so simple! Tastes just like Fruit Loops! Order phormula-1 here --> 1stphorm.com/passion2befit (it is GF and lactose free) ☺
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Everyone flipped over this recipe on Snapchat, so figured I would share it on here! Add me on snap at anordman92 πŸ‘»

#transformationtuesday πŸ‘ŠπŸΌ It's not exactly what most people think of when it comes to before & afters, but for me, GAINING weight is a huge accomplishment for me! It's no secret that I'm an obsessive, ritualistic person. I've been that way since forever, and it became very extreme in high school. I developed an eating and exercise "obsession" I call it.. and I was barely 100lbs. At 5'6" I was rail thin. Fast forward to 2015 (left pic), and that same, obsessive person had come out to play again.. except I used the excuse of bodybuilding to justify this extreme lifestyle. I did show after show, and I was completely shredded. 117 lbs and probably 7% body fat.. I had NO curves whatsoever. Now, jump ahead to 2017 (right pic, just took this!) and I'm probably 132-135 (I don't weigh myself anymore) and 15% body fat (?). For the first time in my life I don't feel like I a twig, I have curves, I'm strong, I'm happy and I've let go of being obsessive about my lifestyle. Yeah, obsession breeds success.. but obsession can also consume you. I've been there. But I'm so proud that I've gotten where I am, and that I can look at my disordered habits of the past and know, in confidence, that I'll never be that person again. #gainingweightiscool [PS - If you have questions about how I've GAINED healthy weight feel free to just comment below.. I know there are many women who struggle with this like I did]

Back problems?? 😩 No problem! I'm obsessed with.. BANDS! πŸ™ŒπŸ» I promise this isn't as hard as I make it seem πŸ˜‚ The band kept getting caught in my hair & on my sweaty skin lmao. But anyway, my gym doesn't have any way to do hyperextensions, so I just used a band to mimic the movement (this is perfect if you have no/limited equipment) πŸ‘πŸ» These will leave your glutes and low back on FIA πŸ”₯ And for those of you with bad backs (πŸ™‹πŸΌπŸ™‹πŸΌπŸ™‹πŸΌ) this is a very SAFE way to train without putting strain on your neck or spine! Keep that core tight and do not arch! Pull up with your glutes/core and breathe through the movement πŸ’¨ [thanks @candicehaley1] **check my IG story for the brand of band I use!

Sometimes, I don't want to run.. I need to. I have anxiety (as many of you know) and it is nothing to be taken lightly. If you live it too, then you understand. It can cripple you from your day-to-day, and it can leave you feeling like a basket case. I'll admit, I spent half of the day crying yesterday and I could not get a grip. That's not me. I'm strong. But when anxiety takes over, I feel out of control. And the crazy thing is that I actually AM in control, but I tell myself that I'm not. I talk myself into the anxious state I'm about to go in.. and I take full responsibility for that.. but usually after the fact unfortunately. Most people think that having anxiety (or any condition) defines them.. but in reality, WE CHOOSE what we do with it. I choose to run it off and ride out the feeling. Notice how I don't say "escape" or "run from" - that's because when you feel a certain way, you're allowed to feel it. You SHOULD feel it. You're human and there's a reason you are going through what you are. But like I tell my clients, you can't stay there. You can take as long as you need to, but you gotta move forward. Run, walk or crawl.. momentum will lead to progress. Anxiety is a b**** but I won't let it stop me from loving and living life. I've gotten myself through 24 years of craziness, almost 5 of it being documented on here (thanks for sticking with me lol), and I've always come out stronger and happier.. and this new chapter that is about to unfold shall be no different. ❀ Sports bra and shorts: @lululemon Hat: @1stphorm & then yes I have a fanny pack on πŸ˜‚ #changeiscoming #fightforyourhappy

Looking for protein that is au naturale? 🌱 1st Phorm has got ya covered! With less than 5 ingredients, Phormula-1 Natural is as clean as it gets πŸ™ŒπŸ» And it contains NO artificial sweeteners.. it is sweetened with Stevia πŸƒ
Flavors:
β€’Chocolate
β€’Vanilla
β€’Strawberry

Macros: 21P 3C 0F, 100 cals! πŸ‘πŸ»
I take Phormula-1 as a post-workout because it helps feed my muscles and refuel my body as quickly and efficiently as possible πŸ˜› And cuz it tastes amazing lol

Order here: 1stphorm.com/passion2befit for free shipping ✈️ #iam1stphorm #postworkout #protein #natural

The life that I desire is simply a life of love. I want to wake up each day knowing I can impact others in a positive way. I want to be able to look in the mirror and focus on what lies within, instead of staring at the physical body I am enclosed in. Our bodies are just a vessel anyway.. Something we use so we can fulfill our real purpose in this physical world. I want to be so focused on why I'm here, that I spend my WHOLE life living that out and following my heart. I pray that I'll stay focused and that I won't let negative influences interfere with that. I pray that others can live similar lives and that we can ALL start remembering "the big picture" instead of getting so wrapped up in the material things. I want to look back and say, wow. I'm so proud of myself for stepping up my game when it was necessary.. for focusing on what truly matters.. And that I lived life. With love. ❀️#sundaythoughts

Check my snap (anordman92) to see the rest of our shenanigans from this AM 😜 We just finished our first @airfitlincolnpark class and I was the furthest thing from graceful πŸ˜‚ But I always love trying new workouts & it definitely challenged me πŸ‘πŸ» Totally suggest this! #byebyebennett #bacheloretteparty #champaigncampaign #airfit #aerialfitness #cousinlove

My blueberry ice cream overnight oats turned out so PERFECT 😍 Wanna make them yourself??? It's so easy!
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Need:
1/2 cup oats (I used steel cut)
2 tbsp chia seeds
1/2 cup blueberries
1/2 scoop protein powder (I used Level-1: ice cream sandwich)
1/4 cup Almond Milk + 1/4 cup Water
Toppings of choice (I did almonds!)
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DIRECTIONS:
β€’Mix all ingredients in a mason jar
β€’Place in fridge the night before
β€’In the morning, take out mason jar
β€’Eat straight from the jar or dump in a bowl and diveeeee in
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Swipe to check out the details of Level-1! It's definitely the reason the VOLUME of this meal is enormous πŸ™ŒπŸ» It made SO MUCH! Talk about a filling and delicious way to start the day! Order Level-1 at 1stphorm.com/passion2befit ✈️

Melissa (@supermomgetsfit) is someone that I truly look up to πŸ’• We've worked together on and off for a long time, but this current phase of life she's in is really where she's found her groove. Where I have seen the most internal development πŸ€— Where I've sat back and thought, wow I really don't have an excuse to not focus on my goals today.. because Melissa made it happen and she's got a lot more on her plate than I do. πŸ‘ŠπŸΌ I've loved working with her as a macro client, but it's time for this Wonder Woman to flourish & focus on her family/babies 🌸 She's been doing the Transphormation Challenge through @1stphorm as well, so I know that I'll never have to worry about her not having support πŸ™ŒπŸ» She ALWAYS has that program to fall back on if she starts to stumble. And girl, you know I'm always here for you! ❀ You look amazing!
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If you wish to join the Challenge, just hit the contact button in my bio and I'll send you the link to join 😘 It's free!

Wishing the happiest birthday to @will2win50 πŸŽ‰ Can always count on you to make me laugh til I cry πŸ˜‚ You da best!! πŸ™ŒπŸ»

Do you NEED to squat HEAVY to get a booty ❓ The answer: no! Single leg exercises are GREAT for developing nice, round glutes πŸ‘ and all you need is either your body weight or small hand weights! My favorite is: Bulgarian split squats πŸ‘†πŸ» and today I'm holding 25 lb plates in each hand. Notice that I start by retracting my shoulders - THIS IS KEY! πŸ™ŒπŸ» Keep that chest up and drive through your heel in your leading foot! Warning - this is much harder than it looks πŸ˜… Yo booty is gonna be on fire! I don't barbell squat anymore due to my back injury, but these bad boys keep my booty from turning into a pancake 😜 Tag a friend & try em! #p2bf8weekchallenge

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