Ashleigh De Lello | Against the Odds

Ashleigh De Lello | Against the Odds

SWEAT by SlimClip Case yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 Ashleigh De Lello | Against the Odds yoga women nutrition health fitness exercise

You probably can tell from afar that Ashleigh is a fitness aficionado. Her sporty, fit, and flexible frame tells it all, almost. Her unassuming and bright character very well conceals her exceptional accomplishments as a dancer, her life-impacting achievements at www.thenewthin.com, and the academic gig at Utah Valley University.

Between torn ligaments, tendons, muscles, severed knees and ankles, and hip surgeries; she’s stood high above life-threatening and career-marring strains as she educates women on how to win in fitness, diet, and life. In a bit, you’ll learn how Ashleigh’s gripping survivor story is propelling her to change other people’s lives for good.

Dancer, strength training expert, university teacher, writer, and founder of The New Thin, Ashleigh De Lello’s schedule is pretty fixed. When she’s not training clients, she’s in the classroom teaching Dance majors or outdoor hiking with her family and dog.

Usually, Ashleigh runs and engages The New Thin users online, takes sessions of fitness classes with her members and take Dance Conditioning classes for Dance major students of Utah Valley University as she shares from her wealth of experience and knowledge of strength training.

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From the beginning

That began back when I was 13 years old. I started dancing 5 hours a day when I was 7 years old and when I was 13, I woke up overnight and everything changed. I had pain in every joint and muscle. You could hardly touch me without me wanting to scream in pain. I had like a 104-105 degree temperature with sweating profusely but freezing. This was the first day of 4 and a half years that I’ll fight for my life.

And I was patient for 2 and half years I traveled all around the country to every top specialist in every field and no one could figure me out. If you’ve ever watched the TV show ‘House’, that was on Fox a few years ago, I was one of those types of patients where I was clearly dying but nobody could figure me out. All my tests came out perfect, all my blood tests scan …everything. I was essentially sent home to die, told I was a mystery, told I had some unknown virus nobody could figure it out.

Over the course of those years, I became so sick that I was practically bedridden, I’d lost most of my hair, gotten down to 90 pounds, didn’t have the strength to lift up my finger someday. My whole body was ravaged with pain.

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I finally got a diagnosis. 2 and half years of a very rare parasitic infection that actually…the parasite goes in and takes over the function of your organs. So literally I was starving and was dying and that combination with an unknown virus was what was so deadly for me.

So after that diagnosis, it took another 2 years to be able to function in my life again. And it was such a slow process of literally being able to move from my bedroom to the bathroom, to walking down a few houses from mine, to walking around the block and eventually being able to go school.

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And when I tried to go back to dancing I was so weak from everything I’ve gone through for those 4 and half years that I didn’t have the strength to dance, I didn’t have the energy and I didn’t have the actual strength which is what introduced me to Strength training. And I remember the first time of going in and barely able to lift a 1 pound weight. I understand the process of literally starting from ground zero. And that is when my love and passion for strength training began because it forced my pathway back to doing what I love most which was dancing but I saw how the body truly has no limit. Obviously, I had survived a life-threatening illness but also I saw the evolution of what my body could do strength-wise through consistency in the gym. Of doing this strength training exercises and slowly but surely, seeing my body gain strength and that was ultimately what allowed me to get back to dance again.

So that’s really when my fitness training began. It began about Age 18 when I survived my illness and had to strength-train to dance again. So 18 years old is when my fitness training started.

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On overcoming obstacles

Obviously surviving that illness was my biggest obstacle. And how did I do it?  Perseverance.  Being a fighter and not giving up. I was told at 13 years old that I’ll never dance again, that I’ll never have children that I’ll never live a normal active life and I was told that I should accept this.

And I told them that **giggles** shove that diagnosis because I wasn’t going accept that that would be my life and so I never gave up. I fought every day even when I felt like I was dying, I’d look myself in the mirror and say I’m getting better every day and I accepted that no expert was going to set the limit on my life. And we fought and we fought, we researched and we researched until they found answers and through all of it, I just envisioned myself dancing again, I envisioned myself being healthy even when the very thing I’ve just had energy was something I had completely forgotten.

So overcoming, it helped struggle that severe is just as much as mental and emotional as it is physical because your body literally…it’s easier to give up. Because I was so sick, every day was so hard. The mountain ahead of me getting well just felt insurmountable. It was everyday small efforts and I did everything I could.

I went on an extremely healthy diet just to not take anything away from my immune system. Every food that I gave my body I wanted it adding to my immune system, adding to my chances of survival. That was what food became for me, it was life and death. I will literally look at food and ask “does this add to my immune system or take away?”. And I wanted to get better more than anything else. So here I was, a teenager going off sugar for four years because I wanted my immune system to have every fighting chance. So I did it through healthy nutrition, I did it through a positive mindset that would not accept any limit. I was determined to conquer and I did.

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Fitness Philosophy and research

A lot of it came through personal experience obviously through research and studying as well but it came through my experience because I went through a lot of injuries after I had gone through that illness I just had a lot of scars just because my body had endured so much.  So when I got back to dancing I suffered through a lot of injuries through my professional career.  I’ve pretty much have injured every part in my body- torn ligaments, tendons, muscles, my knees, both ankles, I’ve had two hip surgeries, I’ve gone through that process of literally learning how to walk again, tears in my shoulders.. you name it, spinal injuries

Not something that I’m proud of or grateful for but it did give me an incredible understanding and knowledge of the human body because, through all that, I had to rehabilitate all these injuries, and I really intricately, personally, learn the mechanics of the body and what everything does and how important every part is, and that, of course, was the best knowledge you could get. I t’s that firsthand experience and working with a lot of experts all across the country and learning their expertise as I was blessed to rehabilitate with them. As I was in different places in my dancing career.

And so research and science behind it come through working with these people, through working with my body, through understanding what was super effective at building progress strength but in a way that didn’t tear down my body.

So many workouts nowadays are hardcore- it’s about burnout, it’s about total exhaustion. I have a professional dancing career so I don’t want to be doing tons of tuck jumps and box jumps and all these really aggressive things that were also hard on my joints, tendons, and ligaments, and muscles because I wanted to be strong for dance and not tear myself down in training. So it was researching study of how to effectively build progressive strength in a way that wasn’t also destructive and that was such an amazing learning experience.

I had to learn that way because I did have all these injuries that I was always rehabilitating. So the incredible thing that came out through years of research with all these amazing people that I got to learn under, but also application to my own body and seeing specific exercises that targeted all those areas that women really struggle with and was able to in a way, build the body that I want in a super efficient way without increasing my risks of injury by doing really explosive movements and repeated plyometric but being smart about it.

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Why the philosophy is unique

Working-out smarter and not harder.  That’s really where my philosophy became and what makes it so unique because also I always wanted to maintain the aesthetics of a dancer and a lot of people want that quote “dancer body” without dancing, right?

So I was able to develop workouts that specifically added and supported my body as a dancer and didn’t take away from it. The workouts also made me progressively strong and functionally fit because that was so important to me. I value health more than anything else because of my experiences and that has always been my driving force.

What also makes this different because I saw a missing gap in the fitness industry.  No one was really addressing women’s relationship with their body and with food and with exercise. Because you can you can tell someone do this workout or eat this way but that doesn’t last. It’s not long enough and that’s we have some women looking for new exercise program because they haven’t addressed the internal relationship with themselves.

And the internal relationship is what drives the decision-making process.

So you have to address that first. I knew when I wanted to develop my program the New Thin I wanted it to be a total transformation program- mind, body, spirit. So I have an entire mind section in the app from the videos addressing the relationship with their body, how to heal their relationship with their body, how to heal their relationship with food so they get off their diet cycle forever. It’s not just about eating healthy following this plan but actually heal our relationship with food so that we stop dieting- we no longer have the destructive relationship with food that so many women suffer with.

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The whole idea was to start approaching fitness from a place of self-love. Especially growing up in a daunting world where we live our lives in front of mirrors. There’s a lot of destructive patterns with people’s body, with dancers, with eating, or with their self-image. And that just comes because of what we do. Our bodies are a tool and we spend every day in front of a mirror. So many women are driven to exercise or eat healthy because they are unhappy with their body and of course, I think we should always try to improve ourselves in every way.

My whole goal was to really teach women how to approach fitness from a place of self-love, not self hate because of what I’ve gone through I truly understand that the greatest gift we have in life is our bodies because they make everything in our lives possible. Because I’ve been so sick, I’ve been on my deathbed, because I’ve gone through so many severe injuries.   I want to teach women, it’s not a matter of “ah, I have to work out because I hate how I look, I hate my legs”. Rather, “I have a healthy body that allows me. It’s a gift to move my body and to get fitter and stronger. This is a gift, this is something I get to do not a punishment for how I look and eating healthy is the same way I wanted to truly teach women that food is the fuel for the life, that food is not something negative, it’s a gift.

Every time we get to eat, it’s what allows our body to function and to live”.  That has been the biggest difference that I’ve really seen with the women that I’ve worked with is that mindset shift that really leads to life-long changes, that gets them out of that diet mindset, it gets them out of that diet cycle.  It heals the relationship with food, it heals the relationship with themselves so they actually can look in the mirror and feel self love.  They start exercising from a positive place, a place of gratitude.

The reason I called my program the new thin is because for so long women were pushed to be thin through excessive exercising and deprivation diet and I called it the new thing because it’s redefining what it means to be strong, fit, and healthy which is, of course, is my passion with everything I’ve been through. And the New Thin is about approaching fitness from the place of self-love.

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Major responders

Every woman responds to my method because I really spend so many hundreds of hours of research really figuring out what was most effective in the least amount of time to target women-trouble areas. Not all workout programs are created equal. These are specific to target women’s body in a way that she wants it targeted. And it takes specific exercises to do that. So I’ve men do my program and they love it but I strategically designed it for a woman’s body and mind. 

Fulfillment

What’s been rewarding is seeing women change from the inside out and getting lasting physical changes because of that internal transformation and seeing the self-love that enthuses their life and how it affects their everyday gratitude, their everyday happiness, the relationships with their spouse, boyfriend or girlfriend, children. Their lives truly change because it’s an internal transformation that leads to an external one. So being able to use all my experiences and all the hardships that I’ve had with my body have really been rewarding and I’ve been able to help all the women in the program.

Advice to fitness and health enthusiasts

I’d say it starts with gratitude of understanding what it is to have legs that walk, to have eyes that see, to have arms that work to be able to move your body. And when you start appreciating that, you understand that you want to move it. If you can approach it from the place of gratitude, then you’ll be more active. It’ll last.

Working smarter

You find something that you enjoy that is strategically designed to give you the result.  Don’t just exercise because it gives you the result.  Follow a science-based system.  My workouts are only 25 minutes long and honestly, I got in better shape following my workouts in these 25 minutes workouts than I was dancing 5+ hours a day.  Because they are designed to be strong and effective.  We all have super busy lives and more of that tends to be one of people’s greatest excuse not to workout.

Everybody has 25 minutes, right?

Easily even just putting social media away for 25 minutes.   So you need to find a system that is scientifically designed to give your most bang for the buck. And to be careful that it’s a system that it’s going to give you the result you want for your body without tearing your body down. It’s really important to me because I’ve seen so many people that start really intense programs and they get injured and that’s not the point of working out, to destroy your body. Yes, it is to push it to its limits and to get stronger and fitter and have great endurance and be healthier. It’s not to be incredibly hard just for the sake of being hard that you get injured.

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Body empowerment = life empowerment

When you do that you’re going to make healthier choices and you’ll be more active because of your mindset towards it. A lot of people don’t succeed in fitness because they have a negative mindset towards it. It’s a negative thing because they don’t like how they look or they have to eat healthy because they hate how they look instead of all of it been approached from a positive thing in their lives. One of the things I actually believe is that body empowerment will lead to life empowerment. We all feel better when we take care of ourselves. When we exercise that discipline it pours over to other places of our lives. So if we can approach it from the right mindset that is the most important thing you can do to make it- something that actually lasts because it’s a positive thing in our life.

The body as the greatest gift

It’s everything. If you’re going to approach fitness from a negative place and negative place for your body it’ll work out to be super effective if the whole time you’re focusing on what you hate instead of what you’re grateful for- an opportunity to work out. I say that a lot but I mean it, I’ve lived it and your body is truly your greatest gift and you need to take care of it. It’s a blessing in this life that a lot of people take for granted and like I said your body makes your whole life possible.

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On workout programs for dancers

Yes, I’m a dancer.  And No, dancers do not need a workout program aside from their dancing program. mI was a professional dancer to teach dancers.  I’m a professional ballroom dancer which is called dance ball, we compete.  We call ourselves athletes because we are and any athlete, to be super successful, they outside of their sport in the gym to be better for their sport to prevent injury to be stronger, faster, have greater balance and agility.  Dancers need the same thing but it’s really lacking in the dancing world.

I actually teach a course at the local university, Utah Valley University that is called Dance Conditioning. It’s required by Dance majors and it’s a whole class that we go over the importance. We go through muscular, physiology, anatomy and we go through the whole body about correcting misalignments, and strengthen, and how we need to strengthen better so we can dance.

That was pivotal in my dance career not only for injury prevention but to be able to move faster, have greater agility, balance, speed- all of that didn’t just come from dancing but came in my time from the gym.          

It’s a goal of mine to educate more dancers and I’d love to have taught this course at the university for several years and it’s just been incredible to see that mindsets shift dancers. It’s absolutely necessary, especially for dancers to be serious about it and want to make it a professional career. Dancing is a strength to the body but also tears it down. It’s very hard on the body and so we need that foundational training to help support dancing. A lot of dancers still don’t know that. It’s definitely a goal of mine to help spread that message to educate and I’ve been blessed to do that through the university.

“So absolutely dancers need training outside of the gym.”

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Overrated and underrated exercises

Ok, wait. I have two folds about the most overrated exercises.   A lot of movements done with machines is overrated because, for the most part, is push and pull and you’re not building functional strength and total body strength. That’s why one of my favorite equipment in the gym is the cable machine because it allows you to move through four ranges of motion and it just makes so much sense in your functional life.

This is especially if you need that type of power and explosion in your sport or what you do in your life.  But they are not necessarily for getting a desirable shape and I think that mindset has been put out there by a lot of fitness people because that is what they do and that’s what is in a lot of programs.  And people have been bitten by the intensity-bug but I’ve seen so many people get hurt.  So many people mess up their back, their knees, have hip issues, and it’s totally unnecessary. In those type of explosive movements, you need to have perfect form and lots of people just starting out are not going to have that. And so you’re not even working the muscles you think you are.  You’re just putting a lot wear and tear on your joints and tendons and ligaments.  And I’ve just seen way too many people destroy their body trying to get into shape and it just not the point and not necessarily.

Underrated exercises are some of your simple exercises that target specific muscles that look simple in their form but are the most effective. So sometimes simplicity gets overlook because it is simple and people want to do more exciting things. But you know, some things never change, that foundational stuff is always, always importance especially functional type movement that requires your entire body to work together. 

So sometimes we can get into too much isolated, or we go too extreme and do explosive movements. Anything that challenges your body and your balance and requires your whole body to work together and your muscle recruitment to be maximized, throughout your body, that’s going to give you total strength and body functionality and allow you to function better in your life or sport or dancing or recreation. 

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Diet philosophy

I hate the word ‘diet’. I know it’s easier to say when we’re referring to how we eat, I just hate the diet mindset.  Because it just doesn’t last for people.  90 million women are looking for a new diet every 3 months and the reason why is because most diets we enter into this restrictive mentality and most people can’t maintain that. That’s why most people fall on and off the diet and that diet cycle goes round and round and round. That’s why I don’t prescribe to one particular diet paleo or the fully ketogenic or the fully intermittent fasting or whatever it may be because it has an end date.  Because it feels too restrictive for them.

My whole philosophy is to eat real food. Real food fuel your body, achieve a lifestyle of eating that’s sustainable. I can be super strict for 30 days and totally fall off the wagon. I’ve seen too many people do that with the paleo with the ketogenic, and the more they do more metabolic damage they gain, more weight back because they’ve been on this restrictive cycle. So my philosophy is to eat real food I also approach from a place of balancing your hormones and not just calories and calories like that is an old mentality. 

Yes, you’ll lose weight over time if you eat fewer calories than you’re exerting but it’s not going to achieve with lean muscle gains and burning fats. That’s about stabilizing your blood sugar so that’s why I was encouraging women- ‘if you can do one thing…’ I’ve 3 different [principles in my nutrition plan that’s so easy to follow.

They are long-term sustainable and that’s why they work and that’s why it’s easy to get off the diet cycle because it’s not this restrictive mentality that most diets have but one thing that I’ve really pushed and tell people to do here is-  if you can do anything, stabilize your blood sugar when you eat. And that means you eat very simply a combination as I talked about on my snacks, about protein, fats, and Carbohydrates- PFC.

So when you put food in your mouth, it’s very simple.  Make sure you have a protein source, a healthy fat source, and a carbohydrate source.  That combination will help to stabilize your blood sugar. So that’ what we want to operate on if you can do one thing, is eat PFC.   

Most people eat way too much carbohydrate and not enough protein and definitely not enough healthy fats. That’s one simple thing that I follow and tell everyone to do that is super effective and is going to go a long way towards making it a part of your lifestyle. And for helping you with narrowing your fitness course but also your health course. The reality is, diets don’t work. It’s why we have new diets all the time and that’s why we’re more active than ever and yet we are more obese and unhealthier than ever because diets don’t work. People need to find a way to eat balanced portions on their plates and stabilize their blood sugar.

We’re going to be healthier, fitter, and happier if we can keep that basic thing-PFC.

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Self-love

I’ve learned so much and I’m also, of course, a certified personal trainer but I’ve learned so much for myself from my own experiencing with battling life-threatening illness with overcoming so many injuries that I know what it feels like  to process, I knew what it feels like to start  from ground zero, I know how it can seem impossible to get from point from A to Z. But what I know is that the human body and the human spirit has no limits. But it can overcome even the most insurmountable odds and that it starts with us believing in ourselves knowing that we are capable of all things, our bodies are capable of all things no matter where our starting point is.

I’ve started over time and time again and I know scary the human body can be and I know how incredible it can be and that is what drives me. Like I said before, our bodies are our greatest gifts. And what drives me is helping people to have that internal transformation, of healing their relationships with their body, and food and exercise and coming to approach a healthy life from a place of self-love and that is where the real changes happen, that is when the lasting changes happen. It is when greater peace and happiness and joy and gratitude enter their lives.

That is my greatest passion, it’s not only just helping women to get fitter and healthier but helping them to truly achieve self-love towards themselves their body in removing stress and ending the diet cycle forever.  That’s all that drives my passion behind developing the New Thin.  And we are a part of a Facebook group The New Thin Nation which is for all the women in the program and it’s so incredible to see them every day interacting with each other, show their frustrations, share what they’re struggling with but also share their successes and support each other.   I’m in that group every day supporting them, motivating them, giving them tips and tricks. I don’t want to just create a program about women that I had nothing to do with.  I want to be part of their journey because it is something so much bigger than just working out and eating healthy.

And that’s why also with my program I wrote The Food Freedom Playbook which is completely devoted to helping women cure their relationships with food and ending the diet cycle forever and that has been such an incredible journey to really see women finally cure their relationship with food address the role food plays in their lives so that they can heal it and they can fix it and they can get off from the diet cycle. This is a transformation program and it’s been so many ways my life’s work and my greatest passion and I feel privileged every day to be alive and to move my body and to have a chance no matter how many times I have to start over. And I hope to show people how incredible they are and how incredible their bodies can be and to start seeing it as their greatest gift.

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Ashleigh De Lello

@ashleighdilello

RyanandAshleigh.com

Why Your Breathing Plays One Of The Biggest Roles in Your Fitness

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When you’re sitting at your desk working, breathing is probably one of the last things that you’re thinking of. Often we’re so occupied with other thoughts, that we don’t want to take time thinking about things that we think we don’t absolutely need to work on. Besides, it looks like we’ve made it pretty far breathing the way we’re breathing now, right?  I mean, you’re alive – I’m alive…. Although, that’s no reason to neglect proper breathing. According to most studies we’re doing it wrong. We often don’t think that breathing is the most direct way to nurture our body, and that with each breath we are sending oxygen to different parts of our body – and of course, our brain to be able to function. Isn’t our body amazing?? So, why don’t we always treat it like that? Yes – neglecting proper breathing techniques can actually be harmful to your health and especially your workouts. It can create your body to work overtime and can restrict your ability to relax, thus stopping neurological signals being sent from your brain to preform specific tasks, such as healing a part of your body with oxygen or relaxing your muscles when practicing an intensified stretch or heavy lifting. So the question is now – how do you know when you’re breathing wrong? Well, we cover that and how to optimize your breathing in your workouts to preform at your fullest potential – so keep on reading.

 

How Am I Breathing Wrong?

Studies find that there are actually many ways that you could be breathing completely wrong. It seems a little thinking that you could be doing something completely normal, and something we do naturally – completely wrong, but there’s a reason behind that. We are beings of habit, meaning that when something we feel comfortable doing, we actually preform this habit more and more until it becomes accustom to our routine – or until our body doesn’t know any better. Our body will always make sure it’s doing the best of it’s ability to take care of ourselves, but it does not always imply that our emotions don’t overtake the best practises for our body. What I mean by this is that if we adapt an abnormal breathing pattern, such as shallow breathing – than our bodies will automatically get accustom to this, since our brain is sending neurological signals to our body to breath about 20,000 times a day. If we are sending signals to breath shallowly, our body will not know the difference and preform this action. Here are the ways that your mind might be telling your body to breath “wrong”

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  1. Shallow breathing

When we are unable to take deep breaths, due to our posture, we cannot breathe properly. Deep breathing consists of breathing through our diaphragm, which means you need to be able to maximum the amount of air going in and out at a slow pace through your diaphragm to your lungs and out through your mouth. Things such as bad posture, stress in our neck, shoulders or upper back cause us to tense up around our chests, and therefore hunch over. When we’re hunched over we are not optimizing the amount of air that enter our diaphragm, therefore probably preforming shallow breathing.

  1. Short Breathing

Short breathing, similar to shallow breathing limits the ability of air transferring to our lungs. This typically causes shortness of breath and if you have problems with your lungs or heart it is more likely to occur. Although, if you have no health problems and this is still occurring for you, it is because you are simply not breathing from your diaphragm.

  1. Mouth Breathing

This type of breathing occurs when breathing in is orchestrated through the month rather than the noise. It is definitely important to have the ability to breath through both your nose and mouth, but typically you will be able to inhale more deeply when breath is inhaled through the noise, and exhaled through the mouth. By doing this, it is likely that you’ll be able to get deeper breaths that reach down to your diaphragm, rather than stay in your lungs.

 

How To Optimize Your Workouts With Breathing        

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Now that we’ve stated the wrong types of breathing, it is important to adapt a way that is likely to fit in your regular routine, in addition to avoiding shallow or short breathing. The first concept to overcome when changing your breathing is your awareness. It’s quite easy to focus on your breathing for 5 minutes, 10 minutes or even a 30 minute window. But, as your day goes on, tasks pile up on your to-do list, it’s very likely breathing is not going to be at the top. So, to overcome this, giving attention and daily awareness to your breath will improve your overall breathing. What dose this mean for your workout? Less huffing and puffing as your lifting weights or doing HITT. This is because we as humans, ironically enough, have a tendency to stop breathing when put under pressure or tension. So, when you’re lifting your weights or trying to finish the set, it’s possible that your body automatically tenses, thus diminishing your breathing.

 

If you have awareness of your breath during your workouts, then you’re likely to breath properly, and circulate airflow when stretching or building muscle – i.e. something that is extremely critical for muscle growth or healing via stretching. Once you are aware of your breath, it becomes easier for you to account for it in your workout routine. For example, if you notice yourself short breathing, then you can take a deep breath, adjust and continue with your routine. If you notice that you are breathing properly, you can even draw more attention to your breath as a focus when your workout really starts to tire you out.

 

Although it seems quite simple “pay attention to your breath,” doing this, in junction with the 4-7-8 breathing technique can actually elevate your workout to new extremes! Firstly – what is the 4-7-8 breathing technique? Basically, you inhale through your nose for 4 seconds, hold it for 7 seconds and exhale for 8 seconds and repeat directly after. This technique is known to improve your stress levels because it balances your neuro-transmitter essential for brain function and the central nervous system. Why does this make a difference in your workout routine? When you go into a workout with a neutral level of stress and no tensions in your muscles and joints, you’ll be able to preform much better considering your body will physically move easier, and with a less likely probability for injury. In addition to performance, you’ll be able to overcome the mental aspect of going into yet another workout session on a cold winter day. Just practise this technique for 5 minutes and you’ll be right there, ready to go – mentally and physically.

 

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No Tummy Mommy | Trisha Enriquez

No Tummy Mommy | Trisha Enriquez

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This one is for the ladies with the babies. That’s right; I’m talking about all the mothers out there. Trisha Enriquez is helping mothers all over the world to get healthy and stay fit.  

“I started a small business that focuses on providing fitness and nutrition coaching for mothers – all done virtually – essentially helping women to be healthier and happier mamas,” Trisha says.

Inspiration

Having a baby is one of the world’s greatest gifts. Holding your little miracle for the first time not only makes everything you have endured in life so far worthwhile, but it can also spark you to want to go above and beyond from that point. Babies are truly inspiring and are also the world’s greatest supporters.

Inspired by the birth of her own child, Trisha dove deep into the world of fitness. While health and fitness has always been a part of Trisha’s life, having a child sparked an even deeper interest for Trisha. She not only wanted to keep herself fit, but she also wanted to begin to help others. Hence, “No Tummy Mommy” was born. Not only does Trisha get to train and advise moms all over the world and help them reach their fitness goals. She also gets to bring her daughter along for the ride too! “Having my daughter involved in the No Tummy Mommy brand makes the journey way more fun and rewarding,” Trisha exclaims.

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Motherhood

As I said earlier, motherhood is an amazing gift, but it definitely comes with a lot of changes. This even includes how you maintain your health and fitness. A lot of times when people hear about personal training for mothers, they assume it is just for mothers who have to previous background in fitness. That is completely wrong! Whether you have never been to a gym in your life or you were one of the top female body builders in the world, having a baby sort of resets any previous (or lack thereof) workout plans you have already established. You have to learn to adjust your workouts to the way your “mommy life” works now. “Motherhood has really changed how I stay fit and healthy. Of course, there is a lot of time management skills required, but it’s also a lot about our mindset. I schedule workouts in my calendar and stick to them like I would a meeting. Also, as a mother you are so tired most days so the last thing you want to do is work out; I also suggest recruiting another mommy friend who has the same goals in mind as you do. This helps so much,” Trisha advises.

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Mindset

Just as it is important to stay mentally strong as a mother, health and fitness require that same mentality. It’s not just enough to do the workouts and try a diet or two. If you really want to see results, you have to make it up in your mind that you can achieve them AND maintain them!

As a strong and entrepreneurial mother, Trish knows a thing or two about being mentally tough. She does her best to guide all of her clients in the same direction. Her number one rule when training? “The mind is everything. What we believe, we become. For someone starting out – if they truly believe they can make a change in their lifestyle, they will do it!” And she’s totally right! That’s why before starting any workout plans or diets or even hopping on the scale, Trisha always suggests one thing as the first steps to health and fitness. “Focus your energy on setting a plan for yourself (ie. Times you will work out, prep meals, recruit a friend, decide on a workout routine, etc). I believe that if you spend time up front planning and organizing how you are going to implement your routine, you will be that much more successful,” Trisha explains.

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What three pieces of fitness equipment should everyone have?

A skipping rope

A kettlebell

A yoga mat

In your opinion, what are the most overrated and underrated exercises?

The most overrated exercise is the bench press. The most underrated exercise is the pull up!

What are your go-to snacks when you’re on the run?

I love almonds or almond butter mixed in Greek yogurt!

What are your beliefs on performance diet like?    Do you prescribe to a particular philosophy on diet (example: Paleo, Gluten free, etc…)?

In my opinion, there is not one best diet because every person is different and each dietary protocol has its pros and cons.  Plus, something that worked great for one mother might not work as well for you. Ultimately it’s finding a nutrition routine that suits your individuality and of course, one that includes foods you will actually eat and enjoy.

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Trisha Enriquez

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The Proper Way

The Proper Way

Danny Dreyer developed a running style that elevates the experience of running 
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Danny Dreyer is a running coach and author (based out of Asheville, NC) that teaches people (both runners and walkers) how to move their bodies more efficiently.  The basis of Danny’s methods are anchored in Tai Chi, hence the name ‘Chi Running’.   Danny has studied Tai Chi for over 15yrs and is still filled with passion when speaking about the ethos of Tai Chi.  “Tai  Chi is all about moving from your center, your core, and not from your arms and legs” Danny tells me, “Most people think that running is all about moving your arms and legs but when you change that way of thinking and movement running becomes a much more enjoyable and safer activity.

With the Chi Running method Danny teaches how to use your powerful core muscles and engage those muscles to facilitate running more efficiently and with less effort.  “When you’re using this technique you’re using big strong core muscles that don’t tire out as quickly as your arms and legs” Danny teaches.

Danny estimates that he’s taught over one million people the Chi Method of running.

“Most people run really well when they are kids” Danny says, “but life takes a toll on your body over time and it changes the way you tend to move your body.”  Starting out in the Chi Running method is like hitting the reset button at first.  “If you watch kids run, they typically run with a natural forward lean as though they were sort of falling forward,” Danny explains, “Because kids don’t have strong leg muscles kids lean forward and utilize gravity to assist them in moving their bodies forward.”

It’s important that your body has really good posture in order to make the method work.   Your body has to have a strong core in order to have really good posture and in order to apply the Chi Running method.

Body Listening

You have to mindful of your body and what is trying to tell you.  It’s not enough to just listen to your body, you also have to respond to what your body is telling you.  “For example, if you’re working at a desk slumping forward and your neck starts hurting, you need to correct your posture and sit up to correct your posture and relieve that tension and pain.”

Danny developed Chi Running while training as an ultra-marathoner.  While training for his first 50 mile race he was introduced to his first Tai Chi instructor.  “After one class I applied some of the body movements from Tai Chi to my running form.  After one application the results were remarkable.  I ran the same time but my body didn’t feel like it at all.

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Before and After the application of Chi Running Technique

Body Sensing & Mindfulness

The traditional methods of physical therapy and training are centered around strengthening the muscles around the area of injury.  Chi running is a mindful practice that trains you to listen to you body and correct the problem before it becomes an injury.  If you feel a twinge or problem, you listen to your body and change it so that you can keep moving without doing any further harm.

Having a clear mindset is knowing ahead of time what your goals are and developing a plan to get there.

If you want to do something in your life, have a reason for it.  Have a reason that benefits you.  This makes all the difference once you get into a training program.  The person that get’s in the middle of a training program without clear goals is going to struggle.  They’ll struggle to get started, maintain momentum, and struggle to recall what they are working for and working towards.

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Chi Running

Chi Running reduces the amount of impact when you run.  Two-thirds of all runners get an injury each year that interrupts that runners’ training program.  Two-thirst is a LOT!  “If the CDC got a hold of statistics like this, they might consider banning running” Danny explains.

There are two ways that people get injured while running:

1) Impact: Simply banging your feet on the ground can cause knee and back problems for the high impact effects of movement.

2) Overuse: These are people that push too hard, train beyond their limits, do not allow enough recovery for their bodies.

We teach people to run across the ground instead of into the ground.  You want to glide across the running surface instead of banging your body against the surface causing high impact stress on the body.   We change running techniques from pushing themselves around with their legs to falling forward and working to keep from falling.

You don’t see elite runnings running with their legs out in front of them.

The moving parts of you body need to loose, lean, and relaxed so they can openly flow when the core needs to be very strong to super very good posture.

Chi Walking

Chi Walking takes the same principles of Chi Running and applies those principles to walking.  “If you notice people walking around you will notice that most people lead with their hips and their legs.  Their shoulders and back and they walk leading with their hips and legs out in front” Danny points out, “If you throw your leg out in front of you, you lock out your knee in front of you.”  A little lean added to your gait will engage your core and increase the efficiency of walking.

This method shortens your stride length and decreases the impact with your walking surface due the effects of ‘rolling on the soles of your shoes’ that occurs while leaning forward (ever so slightly).

I love half-marathons because it’s just long enough a distance that it forces a person to seek out a more efficient technique of running.

The effects of improving your running spill into other aspects of your life.  “Can you imagine improving your posture and core body strength while safely improving your running efficiency?”  Danny asks, “Now imagine that same person needs to go ask their boss for a raise.”  You can imagine the improved perception and confidence that person gains through running safely and efficiently.

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“It’s not running that hurts your body, it’s the way you run” Danny Dreyer

Danny Dreyer | Chi Running

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Compound Effect leads to Big Gains | Christmas Abbott

Compound Effect leads to Big Gains | Christmas Abbott

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Christmas Abbott is a crossfit pro & fitness enthusiast that encourages others to use fitness as a means to turn their lives around. She does this through as many channels as she can find: she’s written books, started fitness programs, she tours, does motivational speaking, and nutrition consulting.

I’m using my personal turbulence I’ve experienced through life and applying it to the wellness and fitness industry. I want to help people wake up and realize that they have the opportunity to change their lives every day,” Christmas says.

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Start

Growing up Christmas had many challenges through life. By the age of 13, she was drinking, smoking and doing drugs. By 21, her habits lead to her doing meth and becoming an alcoholic. She didn’t really consider the damage she was doing to her body at the time. It wasn’t until she took a trip to Iraq as a civilian consultant that she had an epiphany. “I realized I was continuing to make bad decisions and continuing to put myself in compromising situations. I was going to end up killing myself because of the decisions I was making. I decided to make a better decision. I decided to quit smoking. I decided to work out and I discovered fitness and health and wellness. That became my new addiction,” Christmas explains.

The moment that Christmas realized she was capable of achieving a state of health; she started with the realization that she had positive power. She was able to commit herself to a 30 day regimen. For 20 minutes a day, three times a week, Christmas would work out on an elliptical. “This was like my gateway drug to fitness. It was a very subtle transition into fitness but by the third week, I noticed a difference in myself. It wasn’t necessarily physically fit, but I just felt better. I felt proud of myself for the first time in my life. That’s when I caught the bug of positive reinforcement,” Christmas says. Since then Christmas admits it’s still been a bit of a struggle. However through her transitioning she has gained self-worth and confidence. “I love myself fully and I want to enrich my life with positivity,” Christmas declares.

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Childhood

Christmas grew up in a poor household, however her parents loved her very much. Her mother named her Christmas Joy because she brought joy to her mom’s world when she was born.  Christmas’ father was the epitome of a biker. And the biker lifestyle that the family lived, while very exciting is what lead Christmas to picking up some of the habits that she felt was taking away from her life.

Of course, Christmas doesn’t blame her parents. They just didn’t know of a healthier way of living. “For me, when I saw that I had an option to change that, I felt more empowered,” Christmas says. However Christmas still remains very close to her family. “I wasn’t a product of a healthy lifestyle growing up. And I want people to know regardless of what upbringing you have, you can still change your future,” Christmas says.

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Obstacles

Christmas had to overcome a lot of obstacles in her journey to being as fit as she is now. For her, the hardest one was to find self-worth. “I had to believe that I was capable and had to believe that I was worth something more. Once we find ways to feel proud of ourselves, that’s when we get on a path to loving ourselves. As soon as I started to love myself, that’s when the opportunities starting presenting themselves,” Christmas says.

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Wellness Wheel

According to Christmas, the keys to living a happy, healthy lifestyle comes from within. “I tell people you have five fingers and you usually have five obligations that you can commit to before it becomes overwhelming. You have to take care of yourself.

Sleep well, eat well, exercise, and meditate.

All of this comes into play. You can be eating well and be stressed out at work and still gain weight. So when one thing is out of whack, it has a ripple effect. Living a perfectly balanced life is pretty much unheard of, but you can get pretty close to it when you create this balance. It is a mental fortitude of tenacity. When bad things happen, you can actually navigate through them in a faster and more efficient way,” Christmas says.

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Christmas Abbott

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