Sprinkles

a review of 2017

01.14.18

hi babes!  LONG TIME NO TALK.  i can’t believe how long it’s been since i sat down to chat with you all.

FIRST OF ALL.  thank you thank you thank you for keeping the pike place kitchen alive during my hiatus.  i had so many comments to respond to and you guys kept increasing the hits day by day and i can’t tell you how much that means to me.

so i’m sure you’re wondering… what has she been up to!?

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Fitness / Health / Workout Wrapup

Workout Wrap-Up

06.28.17

HIIIIII. it’s been a hot second huh guys?  I havent posted meal plans OR workout wrap-ups!  I honestly just fell out of a routine.  it was my birthday and PT and trying to take things EASY. and I was probably a little TOO lenient with myself.  but last week was the start of marathon training.  EEEEEEKKKK. so I’m back and it means i’ll be back with more workout recaps and eating clean again.

M – Yoga Fix; 458 Move cals

T – 2 miles + Time Trial; 673 MOVE CALS

W – Upper Fix; 587 MOVE CALS

T – Rest Day + PT; 410 MOVE CALS

F – 3 miles + Pilates Fix; 700 MOVE CALS

S – 5 miles; 565 MOVE CALS

S – 2 miles; 451 MOVE CALS

TOTAL MILEAGE: 12

wrap-up thoughts:

My legs felt really fresh on most days and i was SO grateful to not run into IT band issues.  I’ve been taping up my knee with KT tape (i bought a giant thing of it and asked my physical therapist to show me how he would use it) and i think that helps a LOT.  I think the only day that my legs felt tired was on Sunday, but i can’t say i’m super surprised after 3 runs in a row.  OOPS.

My training schedule didn’t call for a run on Friday, but i missed it on Thursday because of PT so i pushed it to the next day.

UMMMM. the heat is BRUTAL.  incredibly aggressive and i knowwww its not even bad yet so i’m getting scared about what’s to come.  I’m trying to workout in the mornings (ummmm life changing btw!) and i’ll have to freeze water bottles to take out with me if i get caught in a non-morning run. if you follow me on instagram (@ashtonesup) you probably saw that i’m OBSESSED with my coola sunscreen.  i use the sport mango guava.  it’s amazinggggg.

OTHER THAN THAT. i think things went really really well.  I did decide to do a video recap of my thoughts on the training period, sooooo without further ado:

in terms of my fitness journey as a whole, I FINALLY hit the milestone goal of losing 20 pounds since January 2nd!  i’m so excited and even more excited to throw myself more into coaching.  exciting things to come 💕


to follow my journey check out my fitness instagram & facebook page. && if you’re ready to start on YOUR journey, i want to help! fill out these questions and we can discuss programs, meal plans, or tips & tricks! if you’re not fully committed to “starting” a journey because it’s OMG OVERWHELMING (trust me I know..) I do a weekly healthy living newsletter and I’d love to share it with you!  just email me at coachashley@thepikeplacekitchen.com to get on the list!

Fitness / Health / Workout Wrapup

Workout Wrap-Up

05.24.17

HIIIIII.  as you can tell from this post one of the things that has really changed in my life over the last few months is my focus on health in general.  I’ve been working out consistently and eating healthy (80/20 for the win here) for the last four months and I’m seeing amazing results.  its wild what a small shift in how you look at food and workouts can change everything.

so because this has become such a huge part of my life now, I like to share a weekly recap of my workouts on Wednesdayyys. this is a new series and as always I welcome your feedback!  Do you love it? Do you hate it? TELL ME YOUR THOUGHTS.  im very needy.  I’m sorry.

M – 5K walk + Flat abs fix; 576 Move cals

T – 3.3 mile walk + cize Core; 657 MOVE CALS

– Rest Day; 572 MOVE CALS

T – 2.5 mile walk + Pilates + PT; 676 MOVE CALS

– 6.6 mile walk; 713 MOVE CALS

S – 2.5 mile walk; 523 MOVE CALS

S – 25 min run + 2 mile walk + yoga; 498 MOVE CALS

wrap-up thoughts:

This week was okay.  i opted not to run the brooklyn half marathon which was a really difficult decision.  i just want to be ready for the full marathon in november and i’m trying to focus on that.  i’m also focusing on rehabbing from the inside out and transitioning into an anti-inflammatory diet.  i’m happy to talk more about this if you guys are interested!

i DID still go to the brooklyn half and watched frankie and he did SO awesome, he PR’d by about 10 minutes!

so this week… i’m focused on nutrition and my stretching/PT.  what are you guys focused on?!


to follow my journey check out my fitness instagram & facebook page.  && if you’re ready to start on YOUR journey, i want to help!  fill out these questions and we can discuss programs, meal plans, or tips & tricks!