Ashle Horvath-Health & Fitness

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Ashle Horvath-Health & Fitness

Living life with Fitness, Nutrition & Health as a priority. Helping & supporting others on their jo

02/20/2022

Love at its purest ❤️🐾

02/19/2022

BANDED PARTNER WORKOUT
1. SAME MUSCLE ACTIVITY, LESS CHANCE OF INJURY.
-training with elastics bands provides similar and sometimes even greater muscle activity as weight training. One major difference is that is involves a lower amount of force on the joints, which means that more stimulus can be provided to the muscles with less chance of injury. This is also good news for anyone with existing injuries or joint pain, because resistance bands may allow you to continue working out and performing exercises that you can’t with dumbbells.

2. GREATER MUSCLE STIMULUS
-One major difference between free weights and resistance bands is the variable resistance applied through the full range of motion of an exercise. With free weights, there are actually parts of the movement when the muscles aren’t performing much work due to lack of gravity, such as at the top of a bicep curl. Basically, this means, that when you are using resistance bands, the muscle is receiving greater resistance at its strongest point in the range of motion and therefore is receiving more adequate resistance to better stimulate strength adaptations.

3. STABILIZATION/CORE ACTIVATION
-the constant tension from your bands adds an element of required stabilization from your body to maintain form during many exercises. This also means that you will often need to activate your core for balance. The need to control them from snapping back into place means greater stimulation and strength through the muscle’s full range of motion, and the pull of the bands reduces your ability to cheat by using momentum.

4. IMPROVED STRENGTH & ATHLETIC PERFORMANCE
-Power resistance bands are extremely effective for athletic training due to the increased load, variable resistance, and instability.
Continues in comments

02/18/2022

Water, water everywhere! Working out in the water is seriously one of the most therapeutic activities. Water aerobics builds cardio, strength and resistance all while being easy on the joints and in a cool and relaxing atmosphere!
Here are 5 reasons I think you should check it out! (It’s not just for your Silver Sneaker generation it’s a great cross training tool to add into your routine. Especially for the long distance runners.)
1. INCREASE MUSCLE STRENGTH- water is flowing and constantly changing. Since water flows in multiple directions, the resistance of the pool can range from 4 to 42 times greater than air. Which guarantees the body’s muscles get a rigid workout.
2. BUILD ENDURANCE-unlike traditional weights, which require the body to push and pull against the weight plus gravity, water resistance is a more natural resistance which requires the body to strain through the water rather than against it.
3. INCREASE FLEXIBILTY-as the body is subject to water resistance during water aerobics and it requires movement in various directions while adjusting to the push and pull of the water, the joints naturally increase their range of motion.
4. LOW-IMPACT EXERCISE-we may not think about it often but traditional impact we put on our bodies during “land workouts” can be taxing. In water aerobics, the buoyancy of the water helps to take off some of the impact we tend to place on our body due to our own water weight. Which means our body is not subject to gravity in the water so running in the water is way easier on impact of joints than on the land.
5. BURNS CALORIES-the combination of strength and cardio workouts mixed with water resistance in aquatic exercise ensures the body is getting a full workout. Depending on the cardio activity, weight, water temperature, volume and buoyancy, the body can burn between 400-500 calories in an hour of exercise!
Believe me when I say this...you should TRY a water aerobics or water pyramid class. I guarantee you will get a great workout! Especially if you come and check out one of MY classes! I was naive and silly when I thought these classes were anything but amazing workouts!

01/20/2022

WELLNESS WEDNESDAY
Food is FUEL🔥
Let’s talk about our body and what it needs in order to do all it does on a daily basis!
Our body needs energy every day. Food provides our body with calories and calories are a unit of energy. Sooo…if something provides you 100 calories, you can think of it as providing your body with 100 units of energy!!
Now hear me say this…Calories are a good thing. It’s in our best interest to choose most of our calories everyday from nutrient-
rich foods like fruits, veggies, low fat dairy, lean meat, nuts and whole grains.
How many calories our body needs changes based on different factors that include if you are a boy or a girl, how tall you are and your activity level. So why am I telling you this? Because we need to think of our food differently and see it as a crucial part of being able to do all the things we want in life. It’s the FUEL our bodies need and the better we feed our body the better it performs and the better overall we feel in life and in everything! Which means a KICK ASS life 😜!
One way I set myself up for success is by not depriving myself of foods. Instead I find ways to “CLEAN” up the food and make it healthier and fuel that my body wants and needs. An example as you can see are these tasty drumsticks. To “clean” it up I skinned the drumsticks, broiled and baked the legs and lightly glazed them with sugar free bbq sauce. Let me say no one misses the deep fried version when they get these tasty morsels for dinner!!!
So let me ask you, do you clean up your food? Care to share as sharing is caring 😘❤️

01/17/2022

Stop trying to fit in, conform to society’s idea of what you are supposed to look like & how you are supposed to live your life!!!
It’s HIP to be different... to march to the beat of your own drum!
NORMAL? What the heck does that mean anyways??!!!!
BORING! ✌🏻💋

01/14/2022

Do you that according to the U.S. Centers for Disease Control and Prevention, STRENGTH TRAINING helps reduce the symptoms of many chronic diseases and conditions that commonly afflict older adults, including arthritis, diabetes, osteoporosis, heart disease, obesity and back pain.
Come join me and these BEASTS every Monday, Wednesday and Friday at 11:00 AM at Beacon Health & Fitness in Elkhart and let’s get stronger together ✌🏻

01/13/2022

I SCREAM YOU SCREAM WE ALL SCREAM… W A T E R 💧
Drinking enough water, or staying hydrated, is the first rule of health and nutrition. Our bodies can supposedly last weeks without food and yet just a few days without water. This makes sense when you think that our bodies are made up of about 60% water and that being dehydrated can begin to affect us both physically and mentally.
It can help reduce sugar cravings and aid weight maintenance.
The brain can’t actually tell the difference between hunger and thirst, so often we can mistake thirst as a ‘sugar craving'. The next time you feel the need for something sweet, try drinking a glass of water first.
Staying hydrated may also help with weight maintenance. Research has shown that having water before a meal may fill you up more and therefore promote weight loss by eating less at the meal. This is also true in a 2015 study that swapped diet drinks for water. The results showed this may lead to greater weight reduction and also improved insulin resistance.
It may improve exercise performance
There has been a lot of research into the effects of hydration or dehydration in athletes, and the results all pretty much conclude that dehydration not only affects sports performance but also physiological function too.
It may reduce headaches and migraines
A lack of water may increase the risk of a headache or migraines in some individuals.
It may help prevent constipation in children and adults
Water helps to ‘keep things moving’ in the digestive system, and so staying hydrated can help prevent constipation in children, adults and the elderly.
There is some evidence that fizzy water may be of particular benefit too.

It may help to prevent kidney stones
Poor hydration may increase the risk of developing or reoccurrence of kidney stones in some individuals.
The MORAL OF THE POST… make sure you are drinking your water everyday! Let’s begin a celebration everyday when we P*E CLEAR 🥳👏🏻

01/13/2022

In a world that seems so out of control... lets share what we can control and let’s flex a different kind of muscle today than I normally talk about...let’s Flex our ability to make someone else’s day ☀️
Flex a smile 😁
Flex a kind word 🗣
Flex being the kind of kindness 😘 you want to see in the world✌🏻

01/09/2022

!!
Besides who decides what “perfect” is anyways?! I believe fully in the power of our mind and the power of our words. Whether we say them to ourselves or we say them to others. Learn to ❤️ where you are RIGHT now in this exact moment because that to me is the closest thing to “perfection” without truly knowing what that means.
We are ALL amazing and are capable of amazing things!!!
Do me a favor today and start your day and new week by telling yourself that YOU ARE AMAZING!! I bet your day will start and go a lot better than if you begin it by saying anything else!! 💕✌🏻

01/04/2022

We all have a beginning…we may have more than 1 beginning. It doesn’t matter how many times you have to start…the important part is the start!!!
I am here on “Talk About it Tuesday” to share my START with you all. People assume because I teach fitness classes that I MUST be in shape. I must be in tip top shape with my workouts and my nutrition. Maybe in the past I would have been…but I am like any other person and despite my sunny disposition I too had struggles and still struggle with my fitness and nutrition and I don’t blame the pandemic or having to wear a mask. I blame ME! The outside world definitely had a role but it’s not it’s fault… I am the only person in charge of my choices and decisions and I slacked big time! Does it mean I beat myself up or tear myself down?? NAH, it means I get back to doing what I know works and figure it out from there!!!
So here I am on day 2 of making time for myself and my workouts and to keep with being honest it feels AMAZING & FRUSTRATING! I love feeling good about my choices and I love how I feel when my body pushes it’s self hard. I am going to share the HARD and part that frustrates me but I am not letting it tear me apart but instead I am using it to figure out the new norm for this aging (and guessing perimenopausal) body of mine. I am up 8 lbs since August and I am up 14 lbs from this time last year. It’s not muscle but it’s not all lack of it. (And I don’t need to hear anything about my current weight as that’s not the true point here✌🏻💋)
My point is this…you got this! We all struggle and we all have a choice! Be sure to choose YOU when you make that decision!!!

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Goshen, IN
46526-46528

Website

http://Www.beachbodycoach.com/FitNewMomof3

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