Mindset Coach Category: Mindset Coach

  \  Coaching Calls  March 4, 2020

Coaching Call – Transformation Challenge Week 8: Allergens and Guidelines

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Hello everyone. So glad you are with us tonight. We are in Week 8. This is about allergens and guidelines. What a fun topic we are having tonight. If you have not experienced releasing allergens from your life, this may boost you to do just that. If there are things that are happening within your body that are not going the way that you want, then it’s time to take a look at allergens. And then we’ll also review some guidelines, but I am so glad that you are here, because this is a very important week. This is a week that you get to reflect back and see how things are really going with the food that you’re eating, the foods that you are choosing to eat. How are they processing within your body? Are you receiving nourishment, are the processes of your body acting the way that they should? [Laughs] So, it’s time to take a little look at all of that, and I am so happy that you are here. So, without further ado, let me grab my share screen and we will get rockin’.

Yes, this has been a fun week thus far, has it not? And it just started today. But how wonderful it is to be with you tonight. So glad we get to do this. All right, you guys, tonight is Allergens & Guidelines.  So, let’s get going. I do want to remind you that Q & A is live on Facebook on Thursdays at 12:00 noon Central Time. Those are two ways that you can contact me at my email address and give me your question that way. You can Facebook message me your question or you can text it to me at that number. All right? So those are the ways to contact me, and please, whatever questions you have, we would love to fill up that content on Thursday, so be sure and do that. Take that step forward out of your comfort zone and ask those questions.

All right, so let’s just kind of take a moment to pause, and I want you to realize that no matter what your progress has been, which I am reading some really good numbers on the Facebook group. But no matter what your progress has been, your success is taking place right now. It is taking place in this moment. With all of the changes you have made in the last eight weeks, your body is making changes and you are experiencing them. So if you have, I want to say hardened your heart, to see changes that are taking place within your body, I encourage you to open up your heart just a little bit and peek in and see what is truly happening for you. The reason why I mention this is because I have had several clients that do not celebrate and give themselves credit for even the smallest changes that have taken place. And we want to make sure that you are celebrating those, that you are seeing them. Because as we discussed last week on embodiment, you must celebrate those. You must recognize your efforts, recognize the changes so that you are accustomed to that different physique, that different body frame by the end of your weight loss journey. This way you are at one with that physique, you are responsible and proud and honoring of that physique, so that you maintain your weight loss. All right?

So one thing that I have found very important in the mindset work that I do with people who are needing and wanting and desiring to lose fat, is that you’ve got to be so careful with those thoughts that come in, and you will hear me speak about this a lot. I’m kind of throwing in splashes that once a thought takes root, it becomes a belief. And when that belief takes root, that’s what you become. So look at what thoughts are going through your mind. Are you recognizing the success that’s happening right now? Are you giving yourself benefit of the doubt? Are you giving yourself some grace? Are you celebrating? Whatever thoughts are going through your mind, those can take root, remember, when you give it more than seven seconds. It takes root and it becomes a belief when it’s thought about over and over and over again. And that belief is where you’re going to end up. So please continue that negative thought fast we started weeks ago, continue that negative thought fast and let’s keep going forward, moving forward, expanding and opening into a healthy life that you are wanting to create.

Let’s talk about allergen foods. I want you to know here that the body’s immune system is compromised if it’s continually fighting an allergen food. So, if you have eczema, and you are not taking care of the eczema, your body’s immune system is continually fighting that. We need to give the immune system a break. So, if you’re experiencing that, then take away foods that trigger yeast or trigger skin rashes. That’s what you want to eliminate. And see what happens. See what changes take place. You will want to eliminate wheat, dairy. We talked about these in prep week. Wheat, dairy, soy, corn, nuts, and seeds, shellfish and eggs. Those are the biggies, the big allergen foods. And, so if you did not eliminate those at the start of your 90-day program and you find that weight loss has slowed up or you are noticing a skin rash, something that you may want to take a look and reevaluate those allergen foods again. You want to begin by eliminating them for 30 days. If it’s not eliminated within 30 days, then you’ll want to go 60 or maybe even 90. But take a look at what those discoveries are. What happened when you eliminated these? If you’ve already done this, have any aggravating symptoms left your body? And we’re talking about fatigue, phlegm, inflammation, cough, body aches, indigestion, sour stomach, constipation, skin issues, dry hair, skin, and nails. All right? That is what we are looking at.

All right. So, steps to take. You want to eliminate the food, you want to make notes of the symptoms you desire to eliminate. So that food journal that I gave y’all several weeks back, this food journal’s really coming in handy right now. Because you can put this and make a new column on the end of that graph and note on there what symptoms are you wanting to eliminate. And then over the course of the elimination process, make note of any changes in your food diary of how you feel physically, mentally, emotionally. This is a big part of your fat loss journey, a big part. You want to be the healthiest you you can be. And know this. When you’ve eliminated these for 30 to 90 days, it doesn’t mean that you will never be able to have these foods again. That’s not what this means. Typically, when you give your body a 30- to 90-day rest from these allergen foods, or if you have sensitivities to even other foods, you can always add them back in later at little bits at a time. And we’re going to discuss that in a minute. But you can always add them back in. So, don’t think that just because you’re giving it up right now that you’re never going to have it again. There may be some that you will have to eliminate the rest of your life. One maybe, but not all of them.

Oops, sorry. Okay, so it wasn’t… I thought I may put it on there. So, the way that you will add this food back in, which this is in the email that I sent, your newsletter that came out today or last night. This is in that, so read that carefully. When you add it back in, you add back in one allergen food at a time and you do it once, you skip three days, you do it again. And you make note of any changes that you notice. Keep up with that pattern for a week to two weeks. If you notice no changes at all, then you can add that food in more often, say every two days and see what happens. You want to only add in one allergen food at a time, so you know what the issue was. Okay? So just one at a time. All right. And again, if you have questions about this, please send it in to me so that we can address these for everyone on Q & A Thursday. All right?

All right, so let’s talk about dietary guidelines for a moment. I wanted to review this. This is just kind of an outline of eating protocol, of what you’re doing with the food. And up your veggies in your daily eating. Take a look. If you’re just getting in two veggies a day, increase that up to four to six at this point if you can. If you’re doing a smoothie with your greens in it, then you’re getting probably four servings at one time and that’s awesome. But increase your veggies and you want to try a new one each week. So, go online and look up the different greens, the different cabbages, and other cruciferous vegetables and see what is out there that you have not tried yet and that you would want to try. And just experiment! I encourage you to try new things. A couple of years ago when I was filling my diet back up with some other vegetables that I had not tried before, I fell in love with endives. They are so good. I highly recommend endives. You can put hummus in them and they’re just like little boat sandwiches, so to speak, great for snacking. Yeah. Very, very good. So, if you haven’t tried endives, then give that a shot.

All right. So, two fruits a day is usually enough, but if you find you need a little more sweet in your life, then add another. All right? You can do that. And then just watch it and see if your weight loss changes, fat loss changes. Yeah. And if it does change to where it’s slowed down, then that’ll be a decision that you’ll need to make if the sweet’s worth it. Okay?

Reminder to eat protein, essential fat at every meal. The list of essential fats is right there. You ought to know these by heart right now. You want to drink water all day long. All day long. Oh, and I want to go back to the list of essential fats. I just saw this. I have on there olives and olive oil. I highly recommend that if olives are a staple in your diet, like they are mine, I highly recommend that you try a variety of olives. Don’t just get the ones that are on the store shelves. Find a store that has an olive bar and experiment with all the different varieties, because you will get something different from each one. You don’t want to eat the same one all the time. Okay?

All right. And then drink water all day. That is your main hydrator, right? So, drink water all day. Caffeine, eliminate completely on cleanse days. No caffeine on cleanse days. But on nourish days, you can have the GlycoCafe! And if there’s another coffee that you love, then you can do that. Just watch your coffee amount, because we don’t want too much stimulation while you’re trying to burn fat, because that’ll take your distress [Phonetic 00:12:23] response. So, one cup a day, maybe two, maybe. But one cup a day is great.

All right. So now let’s move on to no alcohol during [Laughs] the 90-day time period. None whatsoever. All right? And that is just to help you. If you love red wine… I have had several clients that will drink the occasional glass of red wine and it does not inhibit their fat loss. But if you are really wanting to clean up some things this 90-day period, I highly recommend you just clean it up all the way around and get it done. [Laughs] And get it done. All right.

And then finally, choose foods from the low glycemic index for balanced blood sugar and greater fat loss. Yes, low glycemic. That’s the way we’re eating on this 90-day challenge, because remember, with low glycemic eating, your blood sugar stays normalized. So envision a graph in front of you, and if you eat a food that is not low glycemic, that’s high glycemic, it’s going to spike your blood sugar level very high. And then you’re going to crash and it’s going to drop it below the normal level. And then if you eat another food that’s high glycemic, you’re going to go right back up and spike over the normal field of the graph, and then you’ll crash. And when you do that, your body goes into a starvation response, stops losing weight, stops losing fat, and holds onto that fat and you burn muscle for energy. You go into that starvation response, and we do not want that to happen with any of you. So, make sure that you’re choosing those foods with low glycemic index. If you are on maintenance, and there is a moderate glycemic food that you want to have, or even a high glycemic food that is deemed natural food, God put it on this Earth, and it’s natural but it’s high glycemic, just combine a protein or an essential fat with it and it will help slow down the blood sugar process. But that’s only if you’re on maintenance, okay? Great job, y’all.

All right. We cannot become what we want by remaining what we are. So, it’s time to shed those behaviors and habits that are holding you hostage, those that are keeping you wanting to go towards a high glycemic food and you know that that’s not going to get you where you want to go with your health, with your fitness level, with your body weight. So, what we want to do is love and care for ourself and really honor ourself and our body during this time and learn a new way of doing things, a new way of doing things. So much fun. The email address right there, I know that the little coach banner’s in the way. It says info@ashlytorian.com and Ashly is A-S-H-L-Y. All right?

All right. So, you could experience some hiccups along the way and if you are, I just want you to know that there’s additional coaching for you. You can go to the website and look at the different coaching options that I have available if you are needing some more laser coaching, one-to-one, any of that, if you’re having a difficult time with a lot of hiccups. Okay? So, be sure and reach out to me if you would like to discuss that further.

All right, y’all. Yes, yes, yes. So fun. What a fun, fun topic, allergens. Check in with yourself. If you haven’t been keeping that food journal, it may be a good idea to start that this week and see how you are responding to all of those foods. Okay? I look forward to hearing from you before Thursday with all of your questions. Email them to me, Facebook message me. Any way works for me. Just get those questions in to me and I will show up with full answers on Thursday at 12:00 noon.

Thank you so much for joining me this evening, and I look forward to talking with you soon. Have a great night. Bye!

Recorded and current as of February 25, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Delicious Recipes  March 4, 2020

Craving Control Smoothie


• 2 scoops TruPLENISH Shake (vanilla)

• 1 cup fresh berries

• 1 banana

• 1 ripe avocado

• 1 cup organic kale leaves with tough stems removed

• 1 tablespoon hemp seeds

• 1 tablespoon chia seeds

• 1 cup water

• ½ cup coconut milk

• Ice, as needed


Combine all ingredients, blend until smooth and creamy.

  \  Mindset Coach  March 4, 2020

Coconut Oil – An Abundance of Benefits and Uses

Whenever I think of coconut, the Maui air invades my senses and it transports me to the beautiful islands. As I use my senses to draw it in, I become present-focused in the exotic and delectable nature of the coconut. The scent of coconut is so exotic and desired that companies put the fragrance in body lotions and suntan lotions.  Talk about “see the coconut, feel the coconut, be the coconut”!

There are many times that the smell of a favored food brings back warm and fuzzy memories, which makes you want to wrap yourself up in its delightful nature. That is what coconut does for me.  How about you?

Coconut is a favorite with vegans and those who go Paleo so you will find a huge supply of recipes out on the web, using this great tasting oil in alternative baked goods and as a part of everyday food preparation.

Coconut is known as one of the healthiest foods and strongly recommended to add to your daily diet. Its level of essential fatty acid is off the chart good! It is high in Omega 6 fatty acids and phytosterols (known to decrease LDL levels).  The bonus component of the coconut is lauric acid which converts to monolaurin, a fatty acid that helps you fight off viruses and infections.

Because of these components, there are many health benefits you may gain by adding coconut to your daily regimen. Take the time to research coconut oil and your health concern and learn how coconut oil might benefit you.

Not all coconut oils are created equal:

Pay special attention to the labels. When first selecting the coconut oil you want to bake/cook or use as a body moisturizer, choose one that is virgin or extra-virgin and unrefined. AVOID those that declare raw, cold-pressed and no heat. They are low in anti-oxidants. Also avoid hydrogenated, bleached, refined or deodorized.

Ways to use this wonderful oil:

  • Take 1 T a day by mouth
  • Sauté veggies
  • Add to salads or hot tea
  • Use as a body lotion
  • Use as a daily facial moisturizer
  • Rub a dime size amount on to the dry ends of your hair
  • Oil Pulling – swish in mouth for 20 min daily for exponential benefits

Coconut is a super food and comes in many different forms: you can eat the meat of the coconut, bake and cook with the oil, PLUS it also comes in flour form so you can use it as a flour substitute (it is gluten free!). Beware, you will use less than what the recipe calls for and it makes baked goods taste divine!

Enjoy adding coconut to your dietary plan!

Ashly Torian

  \  Coaching Calls  February 26, 2020

Coaching Call – Transformation Challenge Week 7: Embodiment (Video Transcription)

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Hello, everyone. Thank you so much for joining us for week seven. Week seven, we’re talking about embodiment and the importance of embodiment. And how that plays a huge role in the way that you your body loses fat and the way that you transform your physical body. The way you transform your whole being into what you were wanting to attain and live in the rest of your life. When I say “live in,” that means this physical body that houses the very essence of you. That physical body when you are embodied in it and you feel in your body, then you will create results, experience results that you’ve never had before.

We have disconnected our head and our body. We’ve severed that communication. Typically when people go through hard experiences in their life, tough times, times that usually weight gain follows. Then you experienced this just yuck feeling all through your soul. The very being of you doesn’t feel right. And you go on merry-go-round dieting and you’re up and down, roller coaster ride of your life, of going up and down with your weight. This diet, that diet.

Well, as you know in the NewYou90 program, this is it. We have decided as a whole that we are done with that. That we are ready to live free in a body that we love. Tonight, I am opening you up to the embodiment practice. So much fun, so much fun. Let me begin sharing my slides with you so that we can move on.

Embodiment is a fun practice that will help you the whole way through your process of losing. Of losing. You can create lasting results just by being embodied because you’ve actually reconnected the mind to the body. You have nurtured that relationship again to where they’re not beating each other up, but to where they actually reside as a whole and function as a whole and operate together versus separately. It’s a very fun practice embodiment is and I am thrilled to be sharing it with you tonight during our week seven of the NewYou90 Challenge. All right, let’s go after it.

Announcements and check in. Tonight. I’m wanting to just remind you of our Facebook. On Thursdays at 12 noon. The live Q&A on Thursdays at 12 noon. Please send in your questions. You can message me through Facebook. Message your question there or you can email it to info@AshlyToria.com. Please don’t forget that my name does not have an E in it. It is A-S-H-L-Y. T as in Tom. T-O-R-I-A. That is info@AshlyToria.com. We’d love to have your questions for that Q&A. I love helping you and guiding you through this. When things pop up, please reach out. I am here for you.

Also I want you to take a moment to check in with yourself. Where are you? Where do you stand in this challenge? Where do you stand in this 90 day process? We are just past the halfway point. And do you feel that you are halfway to the point that you wanted to reach at 90 days? Do you feel like you’re ahead? Do you feel like you’re behind a little bit? Wherever you are on this spectrum really doesn’t matter. What matters is is that you show up every single day. What matters is is that you practice. You practice on nourish days. You practice on cleanse days. You practice doing your very, very, very best. We persevere in this program because perseverance strengthens you.

In perseverance you can overcome. Perseverance. It’s one of the greatest teachers ever. You can do this. You really can. You just have your eye on the goal. Have your eye on your inspiration. Have your eye on what drives you in your life. That’s where your eye is and then everything else will just follow. Because the way you eat on nourish days and cleanse days has become a habit of sorts at this point. Now you have down your meal planning. How you pack your foods. How you pack your food bag. How you do your dinner when you get home at night. It’s all been mapped out for you the last six weeks. You’ve had six weeks of practice. Now at this point, it’s a matter of just walking through, right?

You just walk through it and you have your eye on what drives you. That is the key to success. Check in and see where you are right now. But let’s get going on embodiment. Embodiment is giving form to ideas that are not physical. When you think of the word joy. Joy, when you want to embody joy, you’re giving form to that word. To the meaning of that word. You’re giving form to it. Which means joy actually has a chemical process within your body. And if you’ve ever felt joy, which I’m sure all of you have, you have felt joy at one time or another. Then you know what that feels like.

The difference in your chemistry from sadness to one of joy is completely different. In this program, what we want to do, if you will think back to how I introduced you to the sympathetic nervous system and parasympathetic nervous system. When we are embodied with joy, we are in parasympathetic. Our body is burning fat. When we are embodying sadness and worry then our body is in… What I mean by sadness is that sadness that is so deep that you’re really worrying. Right? Then you are storing fat and burning muscle for energy. That’s the sympathetic nervous system.

When I talk about embodiment, there’s several different ways you can feel embodiment. When there is a time for sadness, you want to embody sadness, and you want to be all there with the sadness so that you can process and move on. But then when there is a time for joy, you want to totally embody joy and be there with the joy and let joy be processed through you.

Embodying our emotions is so vitally important for the health of our body. When we embody, we are personifying the word we want to create and feel which means that we are giving form to that word. To joy, to happiness, to strength, in compassion, we’re giving form to that and we feel that within us. Then when we are also embodied, we can then express it. If you have embodied joy then when you embody, you can express that word you’re wanting to create and feel so much easier. Then also what is so beautiful about this is when we embody we can also manifest it. That is contagious.

When you feel joy and you embody joy, that is when it becomes contagious and it can melt into other people. It brings into other people and feeds into them. Therefore, you have just created this joy all around you. It’s not only within you, but it’s on the outside of you as well and you’re sharing it with other people. That’s what embodiment is all about in the deepest meaning of the word. What we’re wanting to do in this practice is we are wanting to embody ourselves and all that we’re experiencing in this process.

I didn’t hide me. There we go. Well, still a little bit in the way, but you should be able to see most of those words. When we are embodied, when we exercise, our focus, we are mono-focused on the movement of our body. When you’re exercising, breathing is such a huge proponent of that. You want to make sure you’re not holding your breath because embodiment only happens when we are breathing. When we have a breath cycle. In and out. Deeply. Fully.

That’s when we’re embodied when we can feel that. The same thing was with pleasure, you can’t experience pleasure unless you have that breath as well. With embodiment, you probably felt embodiment when you were experiencing pleasure this past week. When you’re practicing it. But when you are an exercise and you’re exercising your body, breathe fully and completely, and you want your focus and attention to be on the physical movements of your body and how that movement feels.

Let’s say you’re doing a bicep curl and you have a dumbbell in your hand and you’re bending your elbow and bringing that dumbbell up towards your shoulder. That’s a bicep curl. When you do that, and do this right now with me. Bend that elbow and pretend you have a dumbbell up. 10, 20, 30, 40 pound dumbbell. However heavy you want it to be. Pretend you’re bending your elbow and raising that up towards your shoulder and feel the way the muscle in the front of your arm, which is the bicep, on the anterior portion of the arm. Put your mind right there in that muscle and feel it contract.

Do this over and over and you begin to feel a burning sensation. When you’re pretending you have weight in your hand, you’re contracting that muscle as it’s coming up. You pretend you have weight and you’re lifting weight with it. Now do that over and over and if it helps, put your hand on that muscle as you’re doing this. And as you’re bending your arm over and over again, you’ll begin to feel that burn. What else do you feel? You feel the muscle pump up. You feel blood flow there. What else are you feeling? Do you feel your shoulder tightening up as well? Do you feel the upper back supporting the arm while it’s in motion? Do you feel that tension back there? Holding the weight of this arm as its way down with a dumbbell.

Do you feel the center of your body tightening up and pulling in a little bit slightly in one direction in order to hold you centered and balanced? What else do you feel? Allow yourself to sink into your body as you do this movement. It’s a simple movement, but you can feel it in your body in so many different areas.

That is a simple example of what it feels to be embodied. You can do this with full body movements. If you’re a yoga lover and you love to do yoga, feel the flexibility and mobility and the range of movement of your body. As you move, keep your mind and your attention focused within and how it feels to move and stretch and your body will speak to you. Your body will let you know if you’ve gone too far. And you’ll need to pull back a little bit. When you’re embodied and giving your physical body the full attention of you then your body will begin to communicate with you, letting you know how that exercise is benefiting you or what you need to do to change your exercise so it can benefit you even more. When you’re embodied, you completely feel you’re in the moment with your physical body. Understanding all that it needs. Isn’t that wonderful?

I have an activity for you this week. It is called the mirror activity and I am going to place this in the documents file on the Facebook page tomorrow. There is going to be a mirror activity in the documents and you are going to be able to walk through this mirror activity so that you can begin to feel more in alignment with your physical body and the changes that you’re going through. Have you ever heard of people going on those extreme diets, let’s say the full liquid diet, and they lose all of that weight? 100 pounds, 150 pounds. Only to gain it back.

One of the reasons for this is the lack of environment practice. As your body is changing form and you are transforming your physical body, you will be undergoing changes and it’s very important for you to see those changes and not turn a blind eye to them. We must take responsibility for our habits, our behaviors, the new habits and behaviors we’re implementing, and the results that those new habits and behaviors give us. If we do not fully embody and take that responsibility, then when we get to the end of our journey, we tend to forget, and we don’t feel right in this body because it’s foreign. We don’t understand it. We don’t understand how it operates. We don’t resonate with it. It’s not us because we’re used to seeing us as the person before with the bad habits and the bad behaviors. How can I transform if that new body doesn’t resonate with me? If I’m not embodied in that new body. There’s no way to stay there.

This is a practice that is very important, especially if you have a large number of weight, fat weight, body fat percent, whatever it is that you’re losing. You want to wrap your brain around this concept of embodiment and pleasure. Both of them together. Embodiment and pleasure because it’s vitally important that you get to know your body as it’s changing and that you adapt to it. That you are embodied in it, you understand it, you have a relationship with your physical body and understanding. So that as that weight disappears and you become a smaller version of you, that you know how to relate to that body. You know how to relate to you.

I hope that makes sense. If you have any questions over this concept, please feel free to reach out to me. I would love to help you with this. This is a big component to transforming your body for the final time. Right? We don’t want to do this again. We want to get to our goal and live in a body that we love. One way of doing that is by this embodiment practice. As you’re nourishing your body with wholesome nutrition and supplementation, doing the embodiment practice with pleasure. I’m going to post that mirror activity tomorrow in documents. I will also make that announcement on the Facebook group so everyone sees it

Yes, don’t you love Home Play [Phonetic 00:16:41]? Home Play materials are so fun. Love them All right, moving right along. All right so this is something I want to point out is embodiment is manifesting the feeling that you want to envelop body and soul, right? When something disappoints or crushes you, the moment the experience occurs, you can identify that feeling. You’ve just embodied it. If something disappoints you and you feel that in your body, it’s an emotional chemistry. That is when you just embodied. You have felt it.

Same thing with happiness. When someone just gives you some really good news, all of a sudden that emotional energy just rushes through you. You just embodied happiness. If it’s that easy to embody an emotion, then why don’t we do this all the time with all the sacred metabolizers? With love. Excuse me. With love, courage, commitment, compassion, faith, forgiveness, surrender, and gratitude. If our body can embody an emotion within 10 seconds… Actually a millisecond. Our body can embody emotion in a millisecond. Why aren’t we doing more of the sacred metabolizers and bringing joy into a pleasure? Happiness? Yes. That’s what we want to embody. That will put us in a pleasure chemistry arena where we are burning fat all the time. That’s what we want.

All right, so activities that will help us with this. Let’s see if I can get rid of this. Oh, sorry about that. One second. All right. Deep belly breathing will help you embody. Just by deep belly breathing. When you deep belly breathe. There are several different ways that you can do this exercise. One is the 4-7-7. Where you take a breath in for a count of four. A full breath in. You hold it for seven seconds. And then you exhale. I’m sorry, I just said that backwards. Inhale for a count of seven. Hold for seven. And then exhale for four. Very quickly. That is one type of breathing. So it’s inhale for seven, hold for seven, exhale for four, really quick.

Another way to deep belly breathe is just a very slow inhale. So a very slow inhale where you begin with the diaphragm. Imagine you’re breathing in through a straw and that straws connected to the diaphragm right above your stomach. So you breathe in through the nose. Hold it for three seconds and exhale through the nose. You went to exhale from the diaphragm first, I’m sorry, the top of the lungs first. I am speaking backwards tonight. So sorry. You are exhaling from the top of the lungs and emptying all the way through the diaphragm. The diaphragm is the last thing that pushes the rest of the air out.

So take a long, slow, deep breath in. Belly first, then fill up the lungs all the way to the top. Hold for two to three counts. And then exhale slowly again for a count of seven, starting with the top of the lungs, going all the way down to the diaphragm and exhaling. Let that diaphragm be the final push for everything out. When you do deep belly breathing it is helpful to do two or three of those and then take a small break and do a regular breath for two to three and then go back to the deep belly breathing. Otherwise you could get lightheaded. So you want to watch that.

Meditation is a another great way to be embodied. I sent a meditation in an earlier email so be sure and grab hold of that. Yoga, swimming, dancing, weightlifting, intimacy, eating. When you’re in a state of awareness, you are embodied what you’re eating. Play. It’s that childlike zest that puts us in our body. Laughing, giggling. All of that brings us into our body. If laughter embodies us, we would want to do a lot more laughing wouldn’t we? Start laughing more in your life. Laugh at the most mundane things. Laugh at the silly things that happen. Or sometimes you might get upset with yourself because you felt like it was a mistake or you drop something or whatever. Instead of getting upset about it, laugh about it. Laugh about it. Yes.

Embodiment. So much fun. Such a fun practice. So you want to do the next step. The next step of embodiment is to manifest. So do you remember the three things you personify? That you express and then you manifest. So this is the area where we manifest. We want to see what we want to create in our life. We want to see what the kind of body we want to create. So visualize the shape of your body. The health of your body that you truly desire. Then as your eyes are closed and you’re saying it, you want to feel with it. You want to see, “Okay, what does it feel like for my stomach to be that shape? My waistline to be like that. What does that feel like? What does it feel like to be in that body? How do I carry it? What does that look like?”

And then you want to be it so as you’re feeling it, you are becoming it. Then you want to move around. What does it feel like when I’m moving around in this body? When I’m getting dressed in the morning, what does it feel like? The mobility of my body. The flexibility of my body. What does it feel like to be in this body that is healthy and vibrant? That is the size that I love. That I’ve always wanted to be. Walk around in that body. Literally walk around. We are visioning this at first. We’re seeing in our mind’s eye, but then when we be it, we want to actually walk around. What’s that feel like to be like that. Then we declare it. We declare it out loud. We declare that we are healthy, vibrant, shapely, muscular, strong. Whatever it is that identifies the new body that you’re transforming into. You want to declare that out loud. I am and say whatever it is.

Declare out loud. The body, the physical body, who you are in that body. Who you’re personifying. Declare it out loud. Step into awareness of embodiment. Be there. Be all in it. Pick an activity, whether it’s the visualizing and manifesting your desired life and your desired body. Or if it is a new form of activity that you want to bring into your life like yoga or Tai Chi or Qi Gong. Any of those embody practices. Dancing. And then step into that activity and take note of what you feel. Where you feel it. How does your body move like this and surrender and have fun.

Surrender and have fun when you’re manifesting embodiment. Yes, yes, yes. It is so much fun. So you see it, you feel it, you be it, and you declare it. Yes. That is the way you manifest it. Have fun with that. Embodiment is such a fun practice. Get crazy with this one, y’all. Just take off the chains that bind you. It is time to loosen up a little bit and have fun with embodiment and pleasure. These two go together. So week six and week seven go together. Practice them together. When you’re embodied, seek pleasure. When you’re having pleasure, seek embodiment.

This journey of yours will take on a whole new look, a whole new experience, that will resonate with you. That will be fun. That will have you burning fat like never before. It will also transform you so that when you are in that body that you’ve always wanted to be in, the strength, the curves, the mobility, the muscularity, whatever it is, then you will resonate with it. You will be at one with it and this roller coaster ride of dieting motions will never happen again.

Embody your body and have so much fun with it. So much fun with it. All right, that is all that I have for you tonight. Enjoy this. Have so much fun with it. Remember, if you need anything, have any questions, message me on Facebook. I will get right to it and get back with you so that we can get a discussion going around what is ailing you. What is troubling you or what is victorious for you. We always love to celebrate so be sure and celebrate.

Send your celebrations to me because I love, love that and share it on the Facebook group because the whole group loves to hear. The whole group wants to join in in celebrating your experiences and your successes. Have a great week seven. I look forward to talking with you on Thursday at our Q&A. Enjoy and have a wonderful evening. Good night, everybody.

Recorded and current as of February 18, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Ashly's Q&A, Mindset Coach  February 21, 2020

NewYou90 Q & A

Q: Does the temperature of drinking water matter?

A: Here are the pros and cons of drinking cold water…then you can make your choice based off your goals and needs. The pro of drinking cold water is the body must go through a thermogenic process to warm the water up so that it can be used to hydrate the body. If the body is dehydrated, this delays the hydration benefit of drinking water. The thermogenic effect provides a temporary in increased metabolism

Q: I am feeling shaky while on this program. Is that normal and expected?

A: Any time there is a decrease in caloric intake, a person may feel slightly light headed and shaky until the body adjust to the new norm. There are steps that you can take to side step this so it isn’t uncomfortable.

  1. Instead of 2 shakes a day, begin with 1 shake a day. By month 2 you can adjust to 2 shakes a day.
  2. Have veggies and essential fat foods handy for snacking.
  3. If you are experiencing this on cleanse day, then limit cleanse day to 1 day instead of 3 when you first start the program. You can also add essential fat options like olives, avocado, coconut to the meal plan on cleanse day.

Q: How quickly does protein “burn”?

A: Energy from protein is typically available within 2 hours. And has lasting energy up to approximately 4 hours after intake.

Q: Is wheat germ allowed on the TruHealth protocol?

A: YES. Wheat germ is low glycemic, high in protein and fiber.

Q: Should I be measuring food?

A: The body is amazing and the gut brain, when in full function, can determine the right amounts and percentages of the Macronutrients. Since the TruHealth system is based off real food and low glycemic foods there is no need to measure food. Once the QUALITY of the food you eat has INCREASED, the amount you eat will naturally DECREASE. Also, when paired with the mind-body nutrition tip, eat to the point of energy, you will never have the need to measure again. Your gut brain will do it for you. Tune in to Week 1,2, and 3 Coaching calls to learn this very valuable tool.

  \  Coaching Calls  February 19, 2020

Coaching Call – Transformation Challenge Week 6: Pleasure (Video Transcription)

Watch Video

Hello, everyone. Welcome to week six of the NewYou90 challenge. You are doing so great, you are rocking it. You are standing up to the challenge, you are walking through it, you’re persevering, and I am so proud of you. So very proud of you, and so very proud to walk alongside you on your journey to living fit, healthy, vibrant, and full of vitality. That is a mouthful. [Laughs] But I am so glad that we are here together, being able to celebrate everything that you’ve done thus far. I know last week we had a little review week, going over the mind, body, nutrition protocols that you have done thus far, the cleanse days, the nourish days, the supplements, how you’re doing with all of that, the eating protocol, in general, with low-glycemic eating. You were able to check in and see where you are. I hope that you were able to look at that and celebrate the places where you have succeeded. Then, on those places where you would like to work a little bit more on or you don’t quite get the step, what it all entails, that you have dedicated some time to spend with that one protocol, one mind, body, nutrition element that will help you succeed even further. Because, remember, this is not about succeeding only in this moment, this is about setting the stage, laying the foundation for you to succeed in eating, exercise, behavioral issues with foods for the rest of your life. This is not about just these 90 days, it is about the rest of your life. That’s what we’re doing here, we are laying a solid foundation so that you have something to land on [Laughs] every single time a hiccup comes along because a hiccup will come along. But they won’t affect you like they did before because you are armed with all the tools you need and a thick, firm foundation so that you know exactly what to do when those hiccups occur and it won’t be any big deal. And you will be living free in a body that is fit, healthy, and vibrant. Sounds fun, doesn’t it?

All right. Welcome, everybody that’s been jumping on. So glad you are here. Hello. Hello, Susan, hello, Patty. Thanks, you guys, for being here. This week is one of my favorite weeks. I love this topic around pleasure. Pleasure is not typically partnered with weight loss, in the dieting world. However, in my world of fat loss and helping people with their behaviors, with foods, and also teaching them the wonderful elements of mind, body, nutrition, pleasure is a big part of it because what we have found is, is that when you feel restricted and like you can’t have anything that brings you pleasure, then you begin to take pleasure out of every area of your life and not just food, and it’s no fun, and people typically fail. Well, I don’t mean typically. Anytime you’re restricted, failure is really the only option there. In my programs, I teach to have pleasure integrated into your day. And pleasure is really fun. Pleasure is not found just in food. It is found in so many areas of your life, and it’s a matter of looking for those areas so that you can add pleasure in so that you are fully there in your life and loving the process of it, loving the process of watching the fat melt away. Yes, this is what we’re doing. Hello, Karen, so glad you’re here tonight. Welcome, welcome. Whoever else has jumped on, welcome, so glad you’re here. All right. So, are you ready to get started? Let’s get started.

Let me share my screen with you so that you can receive the really good information that we have for this evening. Be thinking in your mind when was the last time that you experienced pleasure. Think about that. All right. Let’s see here. For some reason, it is not… There we go. [Laughs] All right. So, I’m going to make myself disappear. Okay. Whoops. Oh, the whole screen went black. Here we are. We’re back, I think. Not really. Okay, here we are. [Laughs] If we have any technical difficulties tonight, please bear with me. If something happens and I’m dropped, I will jump back on. So, just hang tight, and I’ll come back into the webinar room, all right? So, we’re in week six, and this is all about finding your prrr factor. Wow, your prrr factor. When was the last time you felt a prrr in your system? Now, this is a really good question. When was the last time you allowed yourself a prrr when it came to the food you ate? Or did you just eat on autopilot? Now that you have been going slow and you’ve been introduced to the power of slow, you may have had some hints of prrr factor with your food, new dishes you’ve tried, “Oh, this is so good,” right? I know that I find my prrr factor quite frequently with my food. There are just certain things on my palette that just… They just bring out the prrr. That is very important, to find that in food because, typically, our relationship with food is one of a love/hate relationship, one of, “I can’t depend on food because it has gotten me in this situation so I’m not going to find enjoyment out of it.” That’s typically the mindset around food when it comes to those who have struggled with their weight, struggled with being the same size their whole life, struggled with their health. It’s just food is just a means to an end. Well, but food is vitally important in our life. Food is what grounds us. Food is a foundation in our life. And it is time for us to have that kind of relationship where it’s all about love and the prrr factor. All right. So, let’s get moving.

I only have one announcement. One announcement this week is Q&A is on Thursday at 12:00 noon. Q&A, this Thursday at 12:00 noon. And I look forward to seeing you then. So, please send in your questions to info@ashlytorian.com. That’s info@ashlytorian.com, and Ashly has no E, and Torian has only one R. [Laughs] All right. So, Q&A, Thursday. I can’t wait to see you there.

Now, one thing you want to check into today is you have seen the affirmation on the right side, you have seen that quite a bit in this program. That is because I feel it is vitally important for you to step into that belief that you are a strong, healthy, and fit individual that makes wise decisions. You are. And the only way to do that is to start with that thought, the thought that you are strong, “I am strong, I am healthy, I am fit, and I do make wise decisions.” Begin with that thought. What that thought’s going to do, especially when you add the power of inflection and the power of action, in actionable voice and in movement, that will become a feeling in your body, it will produce an emotion. And when that produces an emotion, that transitions your whole physiology from one of a state of stress, the sympathetic state, to a parasympathetic state, one that is filled with belief, one that is filled with commitment, one that is filled with courage and compassion. And that is where you want to be. That is where you want to live and reside. So, when we fuel ourselves and feed our mind with statements like, “I am strong, I am healthy, I am fit, and I make wise decisions,” that is so true, and that truth will become embedded within you, and you will begin standing firm in knowledge that you are and that is how you show up. Because when you show up this way, that is when you will begin to eat for a strong, healthy, and fit individual. That is when you will begin moving with your exercise program as a strong, healthy, and fit individual, and you will begin living as that person, making decisions as that person. You will begin fueling your mind, your heart, and your emotions according to the person that is strong, healthy, fit, and makes wise decisions. You also bring calm, confidence, and empowerment to not only yourself but to everyone you come into contact with. It’s about being that person as you are getting ready in the morning so that you’re making those decisions about food that are going to energize you, that will bring vitality to your body and your life. That’s what it’s about. It’s eating as that person. Not the person that started the 90-day challenge, you’re not eating as that person anymore. You’re eating as the new person, the person that you’ve transformed into. You’re eating as that person now that eats slow to the point of energy, but you also have created this umbrella of belief that you are strong, healthy, and fit, and you make wise decisions. And that is the persona of you that will carry you through this 90-day challenge and that will also carry you through the rest of your life, living free from your struggle and in a body that is healthy, fit, and strong. Isn’t that wonderful? [Laughs]

It is so beautiful how the mind and body work together when we feed our mind the good stuff. Then, we begin to feel the emotion within us, and that is when we transform. We only transform when we feel the emotion within our body. And that is what today is all about. You will begin to learn how to bring that prrr factor into your life, into your body so that you transform yourself right here, right now. Such a fun and beautiful thing, isn’t it? God just created a wonderful vessel here [Laughs] that just by bringing a thought to our mind and feeling it within ourselves emotionally, that we can actually transform our being, transform ourselves in that moment in less than 60 seconds. In less than 60 seconds. How fun. All right. So, your best is in this moment, on this day. That is what brings you the results you desire. You do your best right here, right now, each and every day. Your best in this moment. And it’s going to carry you through to the next moment, and the next moment, and the next. All right, well… We’ll just wait a moment here. My computer is stuck on a slide. There we go. There we go. I knew it had it in there. Okay, we’re going to make sure I was going in the right direction. Wonderful. Okay. So, let’s talk about pleasure. Don’t you love the fat right here on fire? [Laughs] Do you feel like your metabolism is on fire right now and it is just a fat-burning machine and you are burning it all up? [Laughs] That is what happens when we have transformed our body chemistry by utilizing our emotional energy and producing pleasure. Pleasure is a great metabolic enhancing nutrient. We can bring on pleasure in an instant. The same way we can turn ourselves from a stress state to a non-stress state when we’re about to eat, you can do that same thing with pleasure. Typically, with pleasure, we can just picture something in our mind that brought us pleasure and we can begin to feel it within our body. It can happen that fast with pleasure. It does stimulate fat mobilization, which means you are a fat-burning machine when you are in pleasure. So, there’s nothing better than feeling good and burning fat all at the same time. Now, remember, pleasure chemistry happens when you are in slow, when you’re breathing, when you’re taking in oxygen. And also, pleasure is in the moment. Pleasure is a moment by moment experience. So, when you are in something, whether it is watching children play and have fun, watching your child, or your grandbaby, or a friend’s child that you are very close to, and you’re watching them discover their 10 fingers and 10 toes, the pleasure that that is. The pleasure you experience in your relationship with your significant other, with your spouse. That relationship is so vital, and so important, and so poignant. To just be there in the moment and experience the pleasure of being with them. Taking that time, taking that time to be with your child and receive pleasure from their experiences of what they’re learning in their life. Receiving pleasure from watching a butterfly land on a flower. The pleasure you can receive from watching a hawk fly through the air, or a horse and its baby colt next to it wandering through the pasture. One of my dad’s favorite settings is a pasture filled with cattle. He loves that site and it brings him such pleasure to see it. A rainbow shooting through the sky, arching across the earth. So beautiful. A waterfall at one of your favorite vacation spots. Or it could be where you live. As you’re out walking and you hear a tiny brook trickling nearby, the pleasure that that gives you. The pleasure you receive from feeling strong in your body as you’re exercising. The pleasure you’ll receive as you just sit and be with a person in your life that you love and adore. The pleasure you get when someone gives you kudos and someone gives you accolades for doing something that meant something to them. The pleasure of doing something for someone else, giving them a helping hand, helping the children of M5M. Going on a service trip. Whatever it could be, whatever could bring you pleasure. And I hope I helped fill your mind up with things that bring you pleasure outside of food. When we are in the struggle of an eating behavior, when we are in the struggle of a mindset around food and we run towards food in order to relieve that, we say that we’re getting pleasure from it, but it’s really not a pleasure, it’s a punishment because of how we’re using food. That’s not a place of pleasure, that’s a place of punishment. However, when you can transition and transform your own body chemistry to that of true pleasure and when you’re eating food, any of the new meals that you’ve discovered, or perhaps you have this new recipe for a TruPLENISH smoothie that it just rocks your world [Laughs], that you really love, allow yourself to feel pleasure with the food. It is okay to receive that from food. In fact, it is quite nourishing, and it will transform not only your relationship with food where you will become more wise around food, more responsible, but it will also turn your body chemistry into that fat-burning machine. And that’s what we want. We want to take ourselves from a place of punishment with food to a place of pleasure. Now, you may be asking me, “Ashly, I am doing so good on the TruHealth and I have no cravings whatsoever.” Well, I am so pleased to hear that, that your cravings have subsided, that you are doing so well on this program, and that you are 150% in this. But I am here to tell you that those eating behaviors you have had for the last one, two, three, four, five, six, seven decades are not gone in one month. They’re not. They will come back. They will come back around. And it’s okay that they do. In fact, we welcome them when they do. We welcome the opportunity. When we become punishing with our food, or punishing with our thought patterns around our body, or punishing around anything in our life, we welcome that because it gives us the opportunity to practice pleasure, gives us the opportunity to practice slow, it gives us the opportunity to practice a little bit of compassion and love for ourself. And when you get to practice these elements that you’re learning through this program, you’ll become stronger, you’ll become leaner, you’ll become fitter, you’ll become more vital because you have been given the opportunity to practice. Don’t you just love life? [Laughs] Because it will give you a practice opportunity. [Laughs] So, how is it that we discover pleasure in our life?

So, I’ve got a pleasure activity for you. This is part of it, and it is what does pleasure look like to you. What does it look like? I listed a lot of things on the previous screen of different ways that we can see pleasure and experience pleasure in our life. So, what does that look like to you? Write on a piece of paper right now. Do this. Make sure you screenshot this or take a picture of this with your phone, this screen, so that you can also work on these later. But what does pleasure look like to you, and what does it feel like? Do you feel giddy inside? Do you feel a tickling in your chest? Do you feel like you could just go run, and jump, and play like a 10-year-old kid? Do you feel that childlike zest bubbling up in you when you feel pleasure? What does it feel like? Think back to that last time you felt pleasure. What did you feel in your body? And we want feelings in your body. The reason why I practice this pleasure activity and why I encourage you to practice it as well is because we have become so disconnected from our body. In emotional regulation, we teach people how to feel emotion in their body and to observe it. And as they observe it, that emotion can evolve and go through its emotional lifespan, which is about two to two and a half minutes, and then it will dissipate when we observe emotional disturbances that way. What I have found in this practice is that people have become emotionally disconnected, especially when it comes to their body, and food, and exercise. The reason why is because we have geared ourselves in the last five decades around diet, around restriction, and around, “It is not beneficial for us to love whatever we’re eating, because if we love at it, that means we’re going to overeat.” And that is not what that means. That is not what that means. Just because you love something does not mean you’re going to overeat on it or binge-eat on it. There’s a behavior behind that that needs to be addressed, it’s not the food. The food did not get you in the situation you’re in right now. It’s not food’s fault. It is the behavior or the experience that happened that used that as the issue, as the problem. It used that as the excuse, as the fallback guy. It’s not food itself. And so, we want to reconnect our mind and body, get them in sync together. That’s the reason why we did all of the mindful eating and the eating to the point of energy because we start with food, we change how we appear with food. And when we change how we are with food, it is only then that we can change further in our life, in other experiences. Because how we do food is how we do life. How we show up with food is how we show up in life. How responsible we are in our food life is how responsible we are in the other areas of our life. So, we want to reconnect our mind and body together. So, that’s what you had been doing these past five weeks, is learning how to get the mind, body communicating together again so that you can feel the emotions that you feel. Only then can you really feel what pleasure is like. Now, how often do you experience pleasure? Do you allow yourself to experience it once a day, once a week, once a month, once every six months? I have run into some people, but they could not tell me the last time that they felt pleasure, that they felt a giddiness in their heart. Couldn’t remember the last time. Wow. Allow yourself to feel pleasure in every area of your life, that giddiness, that childlike zest that just wants to come out and play. [Laughs] Now, I want you to discover what triggers pleasure for you. Find out what are those little things that trigger it. Do you find that you have to be quiet and still or do you find you just have to be mono-focused on that one thing? What triggers it for you? Does a sunshiny day all of a sudden just trigger pleasure for you, and you think, “Okay, it’s going to be a great day if the sun’s shining.”? [Laughs] Or maybe for you, “It’s a great day. It’s raining.” What triggers pleasure for you? Any person? Anything in your life, what triggers pleasure? And then, one way to practice pleasure and to begin integrating more pleasure in your life is how can you make your current task more pleasurable. So, let’s say you are paying bills. Typically, people don’t enjoy that. So, how could you make paying bills more pleasurable? What could you do to make it more pleasurable? Turn on your favorite music? Have a different mantra in your mind when you’re paying bills? Have gratitude for each one that you’re paying? What are other ways that you can make a task more pleasurable? When you’re eating your meal, what could you do to make it more pleasurable? Light candles? Eat off of your beautiful china? Drink out of a glass instead of a plastic cup? [Laughs] What can you do to make your relationships more pleasurable? What could you do to make a current relationship more pleasurable? That is a really good one. That is a really good one to spend some time in. How can you make a relationship more pleasurable. Number one, by being all in, all there, all present. Listening makes it more pleasurable. Laughing certainly makes it more pleasurable. Laughing at the silly things. That’s always pleasurable. [Laughs] And then, conversations. How could you make a conversation more pleasurable? And a chore. Folding laundry. How do you make that pleasurable? It’s finding whatever mundane task, or chore, or anything else, your exercise life, your eating life, your work life, your career… How can you make everything that you do more pleasurable? Because the more pleasure you bring into your life, the more pleasure you will feel in your body chemistry, the more fat you are going to burn. Is that not fantastic? The more fat you will burn, the more pleasure you feel, the more fat you burn. That is a major win-win, a major win-win. I say, “Yes. [Laughs] Give me more. Give me more.” All right. So, remember, it is not about being perfect, it’s about effort, it’s about putting forth the next step, just taking the next step. That’s all you have to do, is take the next step. And when you implement that effort into your life every single day, that’s where transformation happens. And that’s what you all are doing on this 90-day challenge. You are experiencing transformation every day because you are taking a step towards true health every single day. Congratulations. So exciting.

Your change is occurring as you speak. You are transforming as you’re sitting there listening to my voice. You are transforming in this moment right here, right now. Just keep going. Just keep going. So, a reminder for you is to practice the mind, body, nutrition tools daily. Get out your notebook. I hope you’re making up a notebook of all of the week’s material. Make up that notebook, look through it. I am a proponent of reading part of it every single day. All of it or part of it, read through it every single day so that it stays top of mind and you know those nutritional tools inside and out, upside and down. Practice them daily. So, breathe often, quiet your mind, and stand firm in your desire for your success. Stand for you. Stand for what you want and you desire in your life. There is nothing in this world that is worth you sabotaging yourself in this effort to live healthy, and strong, and fit, and a person that makes wise decisions around food and exercise all the time. There is nothing in the world that is more important than that, and the reason why is because of this. If you do not take care of yourself, you cannot take care of the loved ones in your life. It is only when you are in a place of strength, and vitality, and good health that you can care for your loved ones and be the person that they need in their life. That’s the only way you can serve them. Taking care of you, to breathe often, to quiet your mind, quiet your mind, and allow, allow yourself to just be so that you can receive pleasure in your life. Yes, and stand firm in all your desires. Yes. I hope you have a fantastic week, a fantastic week. Just remember, you’ve got this. You do, you have this. You are a strong, healthy, and fit individual, who makes wise decisions, who brings calm, confidence, and empowerment to not only yourself but to all of those that you meet and come into contact with. I am celebrating all that you have done, and all that you are doing, and all that is to come for you.

I’m so excited. All right. Stay tuned for more to come. We will have Q&A later this week. And also, I will be getting out more information to you on Facebook. Stay tuned for that, and I look forward to seeing you next time.

Recorded and current as of February 11, 2019

Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters, you should consult your doctor or other healthcare provider.

  \  Delicious Recipes  February 14, 2020

Quick & Easy Recipes by Ashly: Lettuce Rolls


  • Leaf Lettuce (dark green preferred) I use Collard Greens…they are hearty and make a great wrap
  • Meat (fresh – no nitrates or preservatives)
  • Slice of cheese
  • Sliced tomatoes

Roll up inside the green leaf and enjoy!


OR make a lettuce taco with fish and cabbage.

OR refried beans (make you own – pinto beans – rinsed – 1/4 – 1/2 tsp of coconut oil, water to consistency and salt. Cook to boiling and beans become soft and mash till creamy) Add a little sour cream (1/4-1/2 tsp) grated cheese, picante’ sauce – roll up and you have a healthy taco.

OR   chicken salad made with fresh chicken, (shredded), sliced celery, onions, collard green stalk, cranberries (crushed), hummus or honey mustard.


  \  Mindset Coach  February 13, 2020

Do I Exercise When I’m Sick?

There are a lot of coughs and colds running around..so I am often presented with this question…..Should I continue to work out? The answer is both yes and no.  Working out while under the weather can be a good thing!  It could possibly help you to get well faster! Woo Hoo…give me some of that!

Workout intensity at a moderate pace (60% of the max heart rate) actually increases your immune system! Those that exercise regularly don’t get sick with a cold as often as those who don’t exercise. However, a workout intensity of 70-90% of max heart rate reduces the immune system for a period of  time immediately following the workout.  When feeling under the weather or if you are still in the recovery process and want to get back started on exercise….the best course of action is working out at 60% of your max heart rate.  Hold off on increasing the intensity of your workout for 1 to 2 weeks depending on how ill you were.

This is great news! You don’t have to give up your workouts….. just slow them down a bit.  You can always pick up the pace when you are well.  The important thing is to let the body heal with the increased power of your immune system. On a side note: If you are running fever….your body is telling you to REST! If you are achy and tired with no energy…your body is telling you to REST! Listen to your body…trust it. The Mayo Clinic posted great guidelines on this same issue. What do we do about the immune system?  HIIT training is the best for burning fat and building lean tissue. The only way this process can occur is if the body is temporarily broken down so it can rebuild to a higher level of strength…in every sense of the word.  This is physiological process that must occur to become stronger, more fit and healthy. Since I am your trainer, I will give you the modifications necessary to work at 60% when you are recovering from an illness. But, when you are well,  what do you do to combat the lowered immune system for the next several hours? I suggest Ambrotose.*  The body goes through a break down process at the cellular level everyday…no matter what your activity level. And without proper nutrition, the body cannot rebuild effectively or efficiently.

Ambrotose supports the cell to cell communication in every system of my body so I have one fine-tuned machine that runs at the level that I demand.   When Ambrotose is added to the daily regimen of a recreational exerciser or professional athlete, anyone for that matter…. It supports the body on a cellular level during the long hours, added activity and stress.  The result can be plenty of natural energy from your own body and a stronger immune system.*

Ambrotose does it for me…I don’t need any pep me up type of energy drink.  When you supply your body with good nutrition, it doesn’t need any of the…what I call “fluff”.  The 5 physiological needs I supply my body on a daily basis are:  Ambrotose, sleep, water, wholesome food, and exercise.

Ashly Torian