Employed!!!

Happy Halloween!!

I am officially a spin instructor! After years of cycling, I'm finally sitting on the other side of the room, LEADING and MOTIVATING the class! Wow, never saw that coming!

I am so excited about teaching my first cycling class at Fitness Lady on Friday! I hope to be a fresh new source of motivation for these ladies by leading them in their group exercise classes at this awesome health club! I will begin adding more aerobics classes like kickboxing and bootcamp to my repertoire after I get comfortable teaching spin. I will also start taking on some of Fitness Lady's personal training clients!

This weekend was spent watching Andy Griffith re-runs on Netflix while Danny studied his behind off for Gross Anatomy. We also transferred my data to an external hard drive...sadly, Danny's convinced my MacBook is on it's last leg. It's been with me for several years and I'm really comfortable using it. I guess this is an instance where I've got to stop being so resistant to change and learn to get used to our Dell lap top. How blessed are we to have other computers at the ready when another one dies!? I'll stop complaining and be thankful to able to use such an awesome piece of technology...even when it takes some getting used to!

Speaking of being thankful, our holiday plans are starting to come together for Thanksgiving and Christmas breaks. We'll be spending Thanksgiving & Christmas in Water Valley, and the rest of the break (New Years, etc.) in Atlanta and South Carolina. I can't wait!!!!!!!

That about sums up the DNA news for now! Don't eat too much candy tonight!!!!!! BUT, if you do overindulge, join me for spin class Friday morning at Fitness Lady!!!!!!

Website: http://fitnesslady.com

(Beautiful facilities w/ local artists work displayed on walls around the club for sale!)

Fitness Lady on Facebook: https://www.facebook.com/fitnesslady.healthclubs

A Lazy Morning

Don’t you love those mornings when you don’t have to be anywhere and you can enjoy the little things, like sleeping extra late and then having scrambled eggs at lunchtime? My favorite is when Danny intentionally sleeps through his 4:30am alarm clock and stays in bed to snuggle!! I feel the most joy when we’re together, not really doing anything, just being together. Today was one of those days at our house!

As the morning slipped by I started thinking about how we’re going to be together longer than the number of years I’ve been alive, maybe even twice as long if we’re lucky! We are going to share so many of life’s experiences and I know he will be with me for every twist and turn along the way. This brings me so much peace. I believe it’s so important to let your spouse know that they will always be YOURS no matter what hurdles you have to jump. As we held hands, I tried to picture what they might look like 50 years from now. Will they be wrinkled and bruised? Whatever our old hands might look like, they will still fit together. Our bodies will wear down but our love does just the opposite. It will grow stronger through the years…just as it has gotten stronger since we first fell in love.

Don’t let your family wonder whether or not they will always be loved…even in the most heated arguments or through the biggest trials. Let them know you are thinking about them, even if they are hundreds of miles away. Even if it’s awkward or uncomfortable, reassure them that you care & that they are a part of YOU!

Tonight I am going to my first spin instructor training session! I am so excited to begin teaching group exercise classes!!! Fitness Lady is a women’s only gym, featuring some of the best classes and facilities in Mississippi! They offer everything from reformer pilates training, TONS of group exercise classes, bootcamps :), a Methodist rehabilitation center with on-staff physical therapists, and much more! You can check out their website here : http://www.fitnesslady.com

I’ll constantly be on the lookout for new music for my classes so send me your favorite tunes/suggestions for spin class! Ashley@dnafitnessllc.com

Benefits of Multivitamins

Do you remember when Mom used to make you take those Fred Flintsones vitamins? I do! I hated the purple ones…still do! Yes, at the age of 25, I still try to take my Flintstones multivitamin everyday. Do you take a daily multivitamin?

This weekend Danny is studying for a biochemistry exam and I’ve been hearing ALL about the functions of essential vitamins…and the affects of vitamin deficiency. Vitamins and minerals help maintain cellular efficiency by activating enzyme systems that are essential to cellular function. Unfortunately, most Americans are not getting the Recommended Daily Allowance of vitamins and minerals necessary from foods. I bet you didn’t know that due to current farming practices, mass food production, processing, and cooking, our foods are less nutrient dense than they were in previous years. In fact, The U.S. Department of Agriculture says that it takes SEVEN CUPS of today’s spinach to equal the nutrition that a single cup provided in 1960! Foods today are also lacking in nutrient density due to farming practices like burning crops rather than tilling residuals back into the soil. Also, when vegetables are picked prior to being ripe, it does not allow the anitoxidants in the skin and pulp come to full completion, leaving some foods lacking in all their potential vitamin benefits.

Ideally, we would be able to get all of our vitamins through our diet, but realistically that probably isn’t going to happen. There are SO many benefits to getting all of your vitamins! New scientific research suggests that dieters who take a multiviamin may be able to better control their appetite while still getting all their essential vitamins when cutting back their caloric intake. I also think it’s interesting that clinical trials have shown that consuming 1,200 milligrams of calcium a day can boost weight loss in dieters by up to 60 percent, possibly by binding to fat in the gastrointestinal tract, which reduces how much fat the body absorbs.

So, ladies and gentleman, take those multivitamins every morning!!! After seeing all these important reasons for getting my proper vitamins and minerals, maybe I’ll trade in my Flintstones for an adult version like Centrum or One-A-Day.

Here's a list of essential vitamins, minerals, and their functions:

Functions of Vitamins and Minerals

VITAMIN A: Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision. NATURAL SOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.

VITAMIN D: Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; prevents rickets.

VITAMIN E: Protects body's store of Vitamin A, tissues and fat from destructive oxidation, and breakdown of red corpuscles; strengthens capillary walls; regulates menstrual rhythm; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism. NATURAL SOURCES: Soybeans, vegetable oils, broccoli, brussels sprouts, leafy greens, enriched flour, whole wheat, wheat germ, whole grain cereals, eggs.

VITAMIN C: Essential for the formation of collagen; needed for absorption of iron, some proteins and folic acid; prevents oxidation of other vitamins; aids in metabolism of amino acids and calcium; stops internal bleeding; strengthens blood vessels maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns. NATURAL SOURCES: Citrus fruits, berries, green and leafy vegetables, tomatoes, cauliflower, potatoes, sweet potatoes.

NIACIN: (as Niacinamide): Aids normal functioning of tissues, particularly skin, gastrointestinal tract and nervous system; used with other vitamins in converting carbohydrates to energy. NATURAL SOURCES: Liver, lean meat, whole wheat, brewer's yeast, wheat germ, fish, eggs, roasted peanuts, poultry, sesame seeds, nuts.

VITAMIN B-6: (Pyridoxine HCl) Aids metabolism of protein carbohydrates and fats; controls cholesterol level; aids chemical balance between blood and tissue; prevents water retention; builds hemoglobin. NATURAL SOURCES: Brewer's yeast, wheat bran, wheat germ, organ meats, beef, avocados, bananas, milk, eggs.

VITAMIN B-1: (Thiamine): Helps convert sugar and starches into energy; promotes digestion, strong heart muscle, child growth; prevents fatigue, fat deposits in arteries. NATURAL SOURCES: Whole wheat, dried yeast, oatmeal, peanuts, pork, bran, enriched rice, sunflower seeds, soybean sprouts.

VITAMIN B-2: (Riboflavin): Aids in releasing energy to body cells; enables utilization of fats, proteins and sugars. NATURAL SOURCES: Dairy products, liver, kidney, yeast, leafy greens, fish, eggs.

VITAMIN B-12: Promotes utilization of protein, fats and carbohydrates; essential for formation of red blood cells; builds nucleic acid; prevents pernicious anemia; helps nervous system. NATURAL SOURCES: Liver, beef, pork, eggs, dairy products, shellfish.

FOLIC ACID: Essential for function of Vitamins A, D, E, and K, forms red blood cells and nucleic acid; improves circulation; aids digestion of proteins. May help prevent neuro tube defects (pina bifida), and some cancers. Reduces the risk of coronary heart disease. NATURAL SOURCES: Dark-green leafy vegetables, carrots, liver, eggs, soybeans, avocados, oranges, beans whole wheat.

CALCIUM: Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia. NATURAL SOURCES: Dairy products, soybeans, sunflower seeds, legumes, sardines.

MAGNESIUM: Reduces blood cholesterol; forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; helps utilize Vitamins B, C, E; promotes absorption and metabolism of other minerals; activates enzymes for metabolism of carbohydrates and amino acids; prevents calcium deposits in the bladder, heart attacks, depression, polio. NATURAL RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas.

IRON: Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation. NATURAL RESOURCES: Liver, meat, raw clams, oysters, oatmeal, nuts, beans, wheat germ.

IODINE: Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth. NATURAL SOURCES: Kelp, seafood, vegetables.

COPPER: Facilitates iron absorption; synthesizes enzymes and skin pigments; promotes protein metabolism; aids Vitamin C oxidation; produces RNA; forms hemoglobin, red blood cells, and hair color. NATURAL SOURCES: Shrimp, beef liver, whole wheat, prunes, nuts, raw oysters.

ZINC: Eliminates cholesterol deposits; aids in absorption of B-Vitamins, manufacture of enzymes and insulin, and metabolism of carbohydrates; essential for growth; aids healing essential for proper function of prostate gland; prevents prostate cancer and sterility; keeps hair glossy and smooth. NATURAL RESOURCES: Eggs, cheese, beef, pork, wheat germ, brewer's yeast, pumpkin seeds, popcorn.

SODIUM FLUORIDE: Acts systemically to strengthen developing teeth. For the prevention of dental caries by increasing tooth resistance to acid dissolution. Promotes remineralization and inhibits the cariogenic microbial process.

Finding Encouragement & Gratitude in Relationships

As a fitness trainer, part of my job is to be an unlimited source of encouragement. I teach and support others through exercise, but I am also learning from them!

I am so fortunate to be working with an amazing client right now who encourages me at each and every session. There is nothing like hearing someone say that they truly appreciate your efforts and that you are genuinely helping them make positive changes in their lives. It really sets my heart on fire to hear such an encouraging compliment. I love this feeling! Every time I leave her house, Danny gets a text from me that says, “I love my job!” She has given me new a new perspective on dealing with the circumstances that life might throw at you. On a personal level, I continue to pray that I may let go and let God carry out his plan for me and realize that my plan is merely dust in the wind. We should be grateful for any challenge or experience that God may bless us with now, whether or not it is momentarily convenient or even seems disappointing. I've learned that disappointments and challenges are blessings in disguise. There is never a better time to embrace God's plan than the present, because what we are able to act in is the present."Yesterday is history, tomorrow is a mystery, today is a gift." We can plan for the future, but it is never certain what may happen…except that we will certainly be thrown some curve balls! It's probably going to surprise us.

Another recent source of encouragement was my aunt saying how much she enjoys reading my blog posts! This brings a great big smile to my face! My hope is that by writing about things I am working on in my life, that some part of what I say reaches you or enables you to send my message to someone who may need/is desperate to hear it.

I am so GRATEFUL for this encouragement. It gives me a renewed focus and energy that what I am doing REALLY IS working to serve it’s purpose. I KNOW there are people out there I can help, I just need the focus, energy, and inspiration to find ways to reach out to them. My short-term goal is to spread the word on my bootcamp, so next month I am trying a new marketing plan: GET AS MANY PEOPLE OUT TO TRY BOOTCAMP AS POSSIBLE-FOR FREE!!!!! Get out and have fun! Meet me at Freedom Ridge Park to try bootcamp for FREE during the month of November! *Please note, time has changed to Tuesday & Thursday mornings* All I ask is that you please shoot me an email to let me know when you are coming!

ashley@dnafitnessllc.com www.dnafitnessllc.com

It's amazing what gratitude for your circumstances and relationships can bring you. Joy, encouragement, and lots of love. I get to wake up everyday to an amazing husband and pursue my passion! Planning and preparation is exciting, but I’m praying for a boost in my life that will give me a chance to share my skills! I need these positive influences to keep on going even when times may get overwhelming. Find these people in your life. Friends, family, coworkers, stories in books/magazines/online...when things are overwhelming I challenge you to immerse yourself in gratitude. Let your thoughts take you to family, friends, health, opportunity and stay for a while.

May you be covered with joy, consumed in encouragement, and flooded with love.

Keep yourself motivated through inspiration from others.

It’s a powerful thing. I am truly grateful for my relationships.

Do Your Words Hurt or Heal?

"Sticks and stones can break my bones, but words will never hurt me." FALSE.

Words can have the potential to kill on the inside. A sharp tongue can kill another's soul, trust, self confidence, motivation, and send them into a deep dark place. It could take years to reestablish those traits. Forgiving someone for their hurtful words is what Jesus would do and it's something I strive to do every day...and it's never easy. I believe that being self conscious is something you develop through experiences, largely in part to hurtful words of others whose opinions you generally take stock in, such as a parent, a spouse, or a "friend." I am convinced that a self conscious person is not born that way, but becomes eroded over time by internalizing hurtful words and seeing them as the truth.

As a woman, I can say that I've struggled with insecurity and sometimes let it eat away at me until it seeps into my daily thoughts, actions, and even relationships. At times it feels hard to just snap out of it. Why should I care what others think of me when I should be focusing on what God thinks of me?

How do you react to hurtful words? Do you get even, lash out at innocent bystanders, tuck your tail & retreat, or choose forgiveness? Never be afraid to ask God for help in choosing the latter. Although I struggle with it, I find comfort when I ask Him for the STRENGTH to let it go, and the COURAGE to believe in myself and what I know is right. "Be strong and of good courage, do not fear nor be afraid of them; for the LORD your God, He is the One who goes with you. He will not leave you nor forsake you.” -Deuteronomy 31:6

I encourage you to speak kindly TO and ABOUT others. Refrain from giving your "two cents" when it's not going to help and only hurt. Your contentious statements can have profound affects on others and is quite frankly unattractive. Don't ever forget that what goes around comes around. "Therefore do not fear them. For there is nothing covered that will not be revealed, and hidden that will not be known." - Matthew 10:26

Be a LIGHT to others! Encourage, support, and speak with a good heart. <3

Accountability is Key

This morning on the TODAY SHOW there was a special on the power of accountability in fitness!!!

You don't need a gym membership to achieve your health & fitness goals. Group workouts are motivating! Check out this awesome video with Jenna Wolfe.

Kim Pearson on Accountability

Interested in getting a group together for challenging, personalized workouts? Email me at ashley@dnafitnessllc.com to organize a group training session!

Aloha!!!!!

2.4 mile SWIM

112 mile BIKE RIDE

26.2 mile RUN (that’s a full marathon!)

That is what 1,800 participants in the Ford Ironman World Championship will undertake as they push through tough ocean waves and tread over lava-covered terrain in Kona, Hawaii tomorrow, October 8. This is one of the highest achievements an athlete can reach. Tens of thousands of triathletes share the dream: to earn the right to compete in Kona. It's the ultimate quest, a lifelong ambition for many. The best of the best vie for these coveted slots by meeting the strict age group qualifying times.

To conquer Kona, it not only takes a huge time, physical and mental commitment from yourself, but also the support of friends, family, co-workers, bosses, mentors, coaches, and trainers, which becomes very important throughout the process. It literally takes a village. Who will you turn to when the going gets tough and you think you just don't have what it takes? Surrounding yourself with people who build you up can make all the difference in the world...and yes, I speak from personal experience. Not only is this true for running in a tri-race, but in ALL areas of life! One insurance agent described his journey to Kona and how he had to find a job where the corporate culture promoted the same values of Ironman, the importance of work life balance, striving towards continuous improvement and pushing ones own limits. You can see his passion and excitement when he writes,

“My passions in life were now coinciding with my career and every ounce of energy I had was firmly dedicated to the company. Outside of work, physical fitness and health was encouraged through an on-site training facility and sponsorship of everything from local 5k’s to the Philadelphia Insurance Triathlon – and Ironman."

Setting a goal like conquering Ironman and putting in the hard work, sweat, and tears it takes to get there can really give a person that zest for life. Is there something you want or NEED to conquer? GO and make it happen! Ask God for help and MAKE IT HAPPEN!

Here is some advice from one of the most inspiring Ironman athletes of all time, Jon Blais. Blais took a debilitating disease and showed the world what he was made of by becoming a VOICE of HOPE for people with Lou Gherig’s Disease. He used a sport that he loved in order to promote awareness for his disease, Amyotrophic Lateral Sclerosis. Competing in triathlons for 20 years, Jon always wanted to compete in an Ironman, especially Kona. On October 15, 2005, only 5 months after being diagnosed, Jon became the only individual with ALS to complete an Ironman. He crossed the finish line by log-rolling over it, and since then, the "log roll" has been graciously performed by countless athletes as a symbol of hope, and more importantly, a means of raising awareness for ALS.

Jon “Blazeman” Blais knew how to live life and make every minute count, because after all, every minute we have is a gift. Here is Jon’s advice:

“Live more than your neighbors. Release yourself upon the world and go places. Go now, giggle, know, laugh, and bark at the moon like the wild dog that you are. Understand that this is not a dress rehearsal, this is it…YOUR LIFE. Face your fears and live your dreams. Take it all in, and every chance you get, come close.”

The natural beauty of Hawaii is so amazing.

Check out this tube! Hang 10!!!!!

Eat Right Mississippi!

Mississippi has the highest rate of obesity in America. So many excuses come to mind when I hear about people’s reasons for their poor diet. “It’s too expensive to eat right”, “it doesn’t taste good”, “it’s inconvenient”, and even “it’s not that bad for you”! Don’t get stuck in denial about what you are using to fuel your body. Your stomach is not a garbage dump! Be conscious of what you are putting in…the better the fuel, the better your performance.

Americans are overfed and undernourished. There is obviously a lack of understanding about what all those grams and percentages mean on food labels. It is an unfortunate fact that Americans depend so much on “convenience” foods that are actually putting their health at risk. Fast-food has become a sad part of our culture that is leading to higher and higher obesity rates. The food industry has become so clever as to market bad foods as “good for you,” which often times confuses consumers who are trying to make healthy choices. What does your diet consist of? It might be time to take a closer look.

Do you really know what is going into your body? When we eat pre-packaged foods we are subjecting ourselves to whatever the food company has used to help preserve the food and make it taste good. It is usually loaded with sodium, saturated fat, sugar, and other preservatives. Beware at restaurants as well…heavy entrees may taste good but realize that all that extra butter and oil are adding up. You can’t see how the food is being prepared- eat it at your own risk! It is ok to make special requests like having your entree steamed or grilled without butter or cheese, or ordering vegetables plain and a fresh salad with dressings on the side. Take control of your diet and be aware of what’s going in. Eating a variety of whole foods ensures that your body is getting all the vitamins and nutrients it needs for proper functioning. Food journals can be a helpful tool if you are trying to stay on top of your daily caloric intake.

We only get one body. If we do not take care of it by choosing foods that benefit how our bodies work rather than according to our taste or our mood, we will stay enslaved to the few big corporations that run our nation's food industry. Do you really want to serve your family sugar coated, fat-filled, bleached, refined, syrup-glazed, oily, artificially-flavored, genetically-mutated, chemically-altered, deep-fried, over-sauced, cream-covered meals? They may provide a temporary pleasurable experience, but the compounded internal damage over time puts your health at risk. Eat healthy foods for an extended amount of time and you will eventually crave that rather than junk food. Remember this: If it grows in the ground, it’s good! Next time you resist that doughnut, reward yourself! (but NOT with a Frosty!) Let’s show America that we can overcome this obesity epidemic!

Livestrong.com offers some great tools including recipes, food logs,

and more to help you keep your diet in check!

Remember, what you drink is also important, and unfortunately a large contributor to obesity. Read how sugary sodas, sports drinks, and more can have a huge impact on your daily diet.

Role of Sugar-Sweetened Beverages in Obesity

It's important to stay hydrated...with PURE H2O!!!!! DRINK UP!!!!

What Do You Run For?

Remember yesterday when I asked, "What inspires you?" Well, if this doesn't inspire you, I don't know what will!

Danny and I have been tossing around the idea of possibly running the Mississippi Blues Half Marathon on January 7. Running has always been a favorite hobby of mine. I run for stress relief, to stay in shape, and that feeling of accomplishment I have when I finish an awesome run. Today, I found a new reason to run that outweighs all of the above. Today I saw a video about the mission of World Vision.

If we do end up running the half in January, you can bet I will be fundraising for this very worthy cause. Go to www.worldvision.org to learn more about running for a purpose...you can choose the option to run in any event as an individual even if it isn't on the list!

Bootcamp is Empowering!

ATTEN-SHUN!!!!!! Sit up tall and strong as you read this!

Exercise should be fun and empowering! This is bootcamp MINUS the intimidation! I want you to feel welcome and completely supported at Sunrise Bootcamp. Do not let the word “bootcamp” intimidate you…we are not screaming commands at our bootcampers! It is simply the name we give this challenging workout that incorporates military movements, pilates, plyometrics, and many other training styles. Bootcamp is designed to push you BEYOND the level where you would normally call it quits. We will safely guide you past your threshold to improve your overall fitness. I find an outdoor environment refreshing and energizing! Watching the sunrise after completing a tough workout is so INSPIRING! I want to connect with each bootcamper on a personal level and MOVE you towards your own individual potential. I strongly believe that a group setting provides us with additional support and motivation to push harder and get more from a workout. I have been given the time and resources to develop a training program that is unique and I am so eager to help others!

What inspires you? Are you working towards something bigger than yourself? At my small group meeting this week we talked about working for God and no matter what we are called to do, we should do it with our whole heart and do it for Him! He will give you the time to make it happen, if you use your inspiration to work towards making it happen!!!