Ashley Smith

Bodyweight EMOM workout

This was the workout for my 30th birthday and it was a killer. Pace yourself! You’ll hear me tell them to use any minutes to rest that they need to.

Bodyweight Strength/Cardio

This one was a strength killer, especially the push-up circuit. I don’t show the modifications here, but I do explain them. Several of my ladies modified, I just don’t pull them in frame for privacy.

Hip Hop Dance Fitness 8-8-22

Snack

I’ve honestly never tried tuna until last year, and it had to be super flavorful for me to enjoy it, but I LOVE these. I was finding them at the dollar tree for a while, but I found these at my local greer’s grocery store. I want to try to recreate my own version to ensure it’s cleaner and play with the macros, but they’re worth a try!

Protein Bars

I’m still waiting on a video with 4 workouts in it to load. Hopefully it’ll load overnight. Protein bars have been heavy on my mind lately. These are 3 of my favorites that I’ve tried with decent macros. I also like pure protein from time to time. These are just my top 3. The metrx is a meal replacement, it’s 400-450 calories, so I break it in half for a snack. Be aware that the sugar alcohols that most protein bars have in them can upset your stomach. This is definitely good to know ...

Quick Meals

While I by no means promote eating like this all of the time, I believe in whole, real foods….sometimes you just have to get by, and these meals are my favorite to do so. The healthy choice brand in particular. The meat isn’t the best, but they’re much better than smart choice, lean cuisine, etc. I actually have made a lot of these bowls myself later. It’s where I got the pesto bowl idea from. So again, I just don’t 100% live by these, but when I’m in a crunch and don’t have foo...

Shoulder Lift

The videos I do on the lifts are explaining ways to do things if your gym doesn’t have certain equipment, it’s taken, or maybe you’re just not comfortable doing it yet. This one can also be done at home if you have some heavier dumbbells and some bands.

Superset 1-4 sets

Push Press (barbell, dumbbell, machine)-10-8-8-8

Banded push press to failure (you could do pike push-ups too)

Set 2-4 sets

Lateral Raise Dropset-10 heavy, drop and 10 more, lightest at ...

Taco Salad

The fun thing with salads, is the possibilities are endless. Don’t like something, don’t add it, and add in everything you do. My base was a spinach mix. I added bellpeppers and cherry tomatoes with fat free fiesta cheese (Walmart). I browned some turkey and added taco seasonings. I make my own, but you can use a packet. My mom had rice and corn with their dinner, so I threw in a few spoonfuls to my salad. I topped with the bottom of the quest protein chips, taco flavored bag, and taco sa...

Egg Hash Bowl

This is almost the same as the other day. I added my bell peppers and turkey sausage to the pan. Then I added one cup of hash browns. I removed them and added my egg whites, seasoning, and spinach. Then I added it all back to the pan. Added some fat free cheese. And topped with taco sauce. I prefer the other bowl with the potatoes and pesto though.

Snack Ideas

I’ve shared lots of meals with you guys, but not many snacks. This is my version of a lunchable. I don’t eat much tuna, but if I do, it’s sweet thai chili (may be wrong) from bumblebee. I haven’t eaten much lately because it was the last thing I ate before I got my last stomach virus. IYKYK. I put that on a good thins cracker with a banana pepper. I usually throw in a light cheese stick, then these were protein cheese puffs that I had found at Ross, but I believe they’re on Amazon. ...

Chic-Fil-A healthy dupe

So I’ll be honest, I don’t eat Chic-fil-a really at all. But the few times I’ve had it, I say this comes pretty close. I’ve heard if you slice up some chicken breast and soak it in pickle juice and then air fry them, it mimics the grilled nuggets. Then for the sauce, I mix these two together. Some people say they add Mayo or ranch too, but it tasted close enough with just these, but if you’re more into it than I am, try a light Mayo or ranch to get the taste closer!

Mashed Potato Bowl

So this is a somewhat new twist on one of my staple meals. I browned a whole pack of ground turkey, with a squash, green beans, bell pepper, and added in one serving of basil pesto sauce. I boiled a handful of gold potatoes, not as many as I normally would, maybe one to one and a half servings and microwaved some cauliflower rice. I threw the rice in with the drained potatoes, added two tablespoons of light sour cream, I didn’t measure my protein milk (silk ultra), and all of the seasonings...

Protein Powder Hack

If you want to save money or you just get bored with flavors, this is the way to go. I don’t drink protein hardly ever, but I do cook with it. I like to buy the unflavored or vanilla from Walmart, and add extracts. I found some on Amazon, but I’ve bought cake extract, banana, etc from Walmart. The flavor combos are endless.

Big Mac Bowl

When I start cutting more, this is a staple. I cook ground turkey with any seasonings I would use on a burger. Then add in cauliflower rice. Then I portion it out, add mustard, sugar free ketchup, pickles, tomatoes, and cheese. I’m sure the cauliflower rice could be subbed for something else. I just like that the cauliflower rice takes on the flavor of anything it’s cooked with

End of the Month/Cancel

This is your reminder that if you don’t want to continue into next month, no matter which tier you’re on, be sure to cancel today! No hard feelings, you don’t have to tell me your reason, etc. But if you’d love to stick around, I’d love to have you! ❤️

Dollar General Find

One of my favorite tortillas to use for tacos and wraps comes from the dollar store! Sometimes they’re hard to find though. Some other dollar store finds I love are the dannon Greek yogurts, nature valley protein bars (I love eating for preworkout), a stouffer’s stuffed bell pepper heat up meal, pure protein bars, beef and cheese sticks, and the $1 mixed nuts (some sort of energy brand).

Breakfast Bagel Bites

This is sort of another spin on the breakfast toast. I used a whole Joseph’s flatbread, I would’ve preferred a tortilla, but I was out. I spread one serving of fat free cream cheese (could use regular), and 2 tsp of the basil pesto sauce. You could use everything bagel seasoning. Then I added some turkey bacon I cooked in the microwave and egg whites and peppers I cooked while that microwaved. I spread everything all over the flatbread, then rolled it up into a long roll and sliced. I air...

Chocolate Chip Pizza

The base is a Joseph’s pita. I find them at wal-mart on the bread aisle. Then I mix up half to one serving of sugar free yellow cake mix with water and spread, then top with chocolate chips. I prefer the mini ones, more bang for your buck, and you could also use Lily’s. Air fry or throw in the oven until the pita is crispy. Paislee loves these but topped with sprinkles instead of chocolate.

SoundCloud

These are the two accounts I mostly use for workout music. My clients really love them. I love the country mixes and the pass the aux ones. Also, yesterday’s live workout was blocked and removed. I’m trying to fix the copyright issue so it will be back live.

Written Valentine WOD

Body weight Strength/cardio

I guess joke was on me because it took all night to process this live. We used a step for the cardio, but I explained what to do each time if you didn’t have one.