My name is Ashly Dunn and I am Perception Fitness. I am an NFPT certified personal trainer and health enthusiast. My goal as a personal trainer is to help you create sustainable diet and exercise habits for ultimate physical fitness and over-all health, in a fun and comfortable environment at an affordable rate. I was certified to work professionally as a trainer in July of 2009, but I have been in the world of health and fitness since I was 14 years old.
As a child I was diagnosed with Nephrotic Syndrome - a kidney disease. I was on a large dose of steroids for four years, from the ages of 2- to 6-years old. Along with freedom from my disease, the steroids brought a slew of side effects, one being weight gain. Fortunately, my Mom was no stranger to the gym. Some of my favorite memories are of sitting on the side lines watching her do aerobics.
As soon as I was old enough she allowed me to join the gym and we would work out together after school and work. It changed my body, but most importantly it changed my life.
As a child I was diagnosed with Nephrotic Syndrome - a kidney disease. I was on a large dose of steroids for four years, from the ages of 2- to 6-years old. Along with freedom from my disease, the steroids brought a slew of side effects, one being weight gain. Fortunately, my Mom was no stranger to the gym. Some of my favorite memories are of sitting on the side lines watching her do aerobics.
As soon as I was old enough she allowed me to join the gym and we would work out together after school and work. It changed my body, but most importantly it changed my life.
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Drink water as soon as you get out of bed before doing ANYTHING else.
Don't shower, don't eat, don't scratch your head before you have your first glass of water.
Continue to drink plenty of water throughout the day; at least eight 8-ozs a daily.
Adding fresh squeezed lemon to your water comes with a host of health benefits as well.
Eat three balanced meals rich in protein and two to three healthy light snacks between meals if hungry.
This maintains metabolism and prevents over eating.
If you drink alcohol, stop.
Don't shower, don't eat, don't scratch your head before you have your first glass of water.
Continue to drink plenty of water throughout the day; at least eight 8-ozs a daily.
Adding fresh squeezed lemon to your water comes with a host of health benefits as well.
Eat three balanced meals rich in protein and two to three healthy light snacks between meals if hungry.
This maintains metabolism and prevents over eating.
If you drink alcohol, stop.
BOOTCAMP incorporates strength, cardio, flexibility, core and balance training into one effective and progressive program.
In this outdoor program with Perception Fitness, you will be made to do push-ups, pull ups, squats, lunges, abs etc. in conjunction with cardio intervals like running, climbing steps, jumping jacks etc.
In original Perception Fitness style, class size is limited so I can give specialized attention to each student and tailor workouts to meet each of your fitness levels.
At the same time, you enjoy the benefits of team camaraderie, group motivation and as always affordable training.
In this outdoor program with Perception Fitness, you will be made to do push-ups, pull ups, squats, lunges, abs etc. in conjunction with cardio intervals like running, climbing steps, jumping jacks etc.
In original Perception Fitness style, class size is limited so I can give specialized attention to each student and tailor workouts to meet each of your fitness levels.
At the same time, you enjoy the benefits of team camaraderie, group motivation and as always affordable training.
Make sure your coffee is really hot, add all ingredients to a blender and bend for about 15 seconds until it's all blended and creamy.
Preheat oven to 375 degrees F. Cook the chorizo in an oven-safe skillet over medium heat ( I use a cast iron skillet.)
Combine all of the ingredients, including cooked chorizo, in the large bowl and mix together.
You want to have enough eggs to coat the whole mixture.
Warm about a 1/2 tablespoon of coconut oil in the skillet over medium heat.
Add the zucchini mixture into the pan.
Preheat oven to 375 degrees F. Cook the chorizo in an oven-safe skillet over medium heat ( I use a cast iron skillet.)
Combine all of the ingredients, including cooked chorizo, in the large bowl and mix together.
You want to have enough eggs to coat the whole mixture.
Warm about a 1/2 tablespoon of coconut oil in the skillet over medium heat.
Add the zucchini mixture into the pan.
2. Melt chocolate chips and coconut oil in a pan on the stove top on low or in the microwave.
If using the micro, use defrost setting for about 4 minutes, stirring halfway through.
Allow this mixture to cool for about 5 minutes before moving on to the next step.
3. in small batches, add in the chips and coconut oil to the mixture in the blender, blending along the way.
Place all dry ingredients in a blender and process until chopped to your liking, cover in either water or alternative milk ( if you don't tolerate dairy) and either enjoy hot ( heat in micro) or cold.
If using the micro, use defrost setting for about 4 minutes, stirring halfway through.
Allow this mixture to cool for about 5 minutes before moving on to the next step.
3. in small batches, add in the chips and coconut oil to the mixture in the blender, blending along the way.
Place all dry ingredients in a blender and process until chopped to your liking, cover in either water or alternative milk ( if you don't tolerate dairy) and either enjoy hot ( heat in micro) or cold.
Are you getting the recommended daily amount of 4 grams of omega 3 fatty acids?
Hit it early by adding a tablespoon of flaxseeds and one quarter cup of walnuts to your morning oatmeal.
One cup of cooked broccoli has 62mg of calcium plus vitamin C, which aids in the absorption of calcium and vitamin K which helps to maintain bone density.
Broccoli contains considerable amounts of Chromium(about 30mcg per 1 1/2 cup serving).
Chromium is a mineral that is essential for metabolizing carbohydrates, fats, and proteins and, in effect, controlling blood sugar levels.
Hit it early by adding a tablespoon of flaxseeds and one quarter cup of walnuts to your morning oatmeal.
One cup of cooked broccoli has 62mg of calcium plus vitamin C, which aids in the absorption of calcium and vitamin K which helps to maintain bone density.
Broccoli contains considerable amounts of Chromium(about 30mcg per 1 1/2 cup serving).
Chromium is a mineral that is essential for metabolizing carbohydrates, fats, and proteins and, in effect, controlling blood sugar levels.
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