Yummy Truffles!!!

I’ve recently discovered a new-found love for chocolate!  As we all know, chocolate can be a not so healthy treat if we consume to much of it, or if all of the extra “junk” is added to it.  Studies show that dark chocolate is LOADED with nutrients that can positively affect your health. Made Dark chocolate (not the sugary junk) can improve health and lower the risk of heart disease.

I’m always finding new things to try, and I recently discovered a yummy, sweet yet clean chocolate treat that is………LOW IN CALORIES!!!  Woo hoo!!!!!  Living Raw Coconut Karma Truffles are TO DIE FOR!!! I found this gold mine at a local Juice Bar, and I’ve been hooked ever since!!

LIVING RAW

I did some research on the company before I purchased the item, and it turns out the makers of Living Raw products wanted to offer a sweet indulgence while not interfering with one’s personal health goals.  Their products are organic, raw, dairy AND gluten free!  Their products are made with raw ingredients!  My favorite truffles are the Coconut Karma Truffles.  They are made with organic cacao powder, organic cacao butter, organic coconut oil, organic agave, organic coconut, organic vanilla,  and pink himalayan sea salt (OH YEAH). Each serving is 60 calories. This delectable treat is so rich, you only need one!  You can purchase these from Whole Foods, Juice Bar, or online at http://livingrawtreats.com/collections/all .  There are several different varieties but Coconut Karma is my absolute favorite!!!!! I love clean, healthy treats!!!!!

 

Eat well, live well.

Ash

RumpShaker 5k

It’s been a while since I’ve blogged, but I’m back!  I thought I’d blog about one of my favorite 5k races. RumpShaker 5k was found in 2009 by family and friends in honor of Lisa Martz’s battle with colon cancer. RumpShaker, Inc. is a nonprofit organization with a mission to promote awareness and raise funds to fight colon cancer. Funds raised will go to the GI Labs of local hospitals in Birmingham, AL where colonoscopies and other colon screenings are performed. Additionally, funds will go to educate and raise awareness of colon cancer throughout the community.

I was super excited to run the race, especially considering the weather had been picture perfect all week.  The day of the race it was cold and rainy.  Blahhhhhhh!!!  You would think that would put a damper on the race.  NOT!  Everyone was in high spirits and the energy was amazing!

RUMPSHAKER RACE OUT

I arrived at 7 am to take pictures with my run groups “Black People Run, Bike, and Swim” and “Black Girls Run”.  Parking was well-organized, and I had to walk maybe a block to the start line from my parking site.  There were three corrals total. There was a corral for the 24 minute and under finisher, 24-29 minute finisher, and 30 minute/walker finisher.  Although no one monitored the corrals, everyone seemed to go to their assigned corral with no issues.  The race started on time and people were not “bunched” up preventing a smooth takeoff.  There was no gear check, but that wasn’t an issue for me.  I did not see any port-a-potties, but then again I wasn’t looking for one.

Once my feet hit the timing chip sensors I took off.  I had no clue how fast I was running, I just knew I wanted to finish strong.  About a minute into the race there was a short hill that was pretty decent, short and sweet.  The rest of the course was flat which allowed me to cruise until you get to about 2.95 miles.  We looped the same hill back that we started with in the beginning of the race.  Well, on the return I quickly realized the hill going back up was LOOOOONNNNNGGGG.  I cursed under my breath but I was ready.  It was a pretty long hill, but once you got to the top the finish line was near.

rumpshaker.jpg

As I see the finish line, I look at the time on the clock and confusion sets.  Once it registers I realize I’m about to PR!!!  I took off in a mad dash and crossed the finish line super excited!  Once I recovered and grabbed a bottle of water, I head to the Best Times booth to get my time.  I nearly fainted at what I saw!!!

RUMPSHAKER PR

Not only did I PR, I shaved three minutes off of my best time AND I ran a pace I had never ran before! I was super excited to support such a worthy cause and PR while doing it! Medals were given to colon cancer survivors only. It warmed my heart to see survivors walking around with amazing medals.  They are medals of courage in my opinion.

Post race refreshments were very plentiful.  There were tons of bananas, oranges, doughnuts, water, and McDonalds had a setup for smoothies.  How cool was that!  There were plenty of vendors giving away information regarding colon cancer, and there were plenty of goodies they gave away like sunglasses, pens, bags, etc.  All in all I give this race 5 stars.  It was very well-organized, there were plenty of water/Gatorade stops in between, and several post race refreshments.  More importantly, supporting the cause and fellowshipping with wonderful running family was priceless.

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HW 499 UNIT 9 ASSIGNMENT

Overall, I think my website has a clean look.  It is very easy to navigate to and has a warm/inviting feel. I think the only thing(s) I would change is to have my website look more like a health and wellness site, and have my site tabbed.  I don’t have much information about me in it (about me section). I will consider making my site look more like wellness and have the ability to tab more.

Resume

I have two resumes. I have one for my business career and one for my health and wellness career. This is the resume I would use for health and wellness. My fitness career and volunteer services prove I am passionate about the health and wellness field.   My resume would help my potential employers understand my background in the fitness industry and help tie it to health and wellness.

PROFESSIONAL SUMMARY

  • Multiple national fitness certifications
  • Works well with diverse populations
  • Excellent customer service skills
  • Excellent people skills
  • Experienced subject matter with group fitness, bootcamp, aquatics, kickboxing, yoga, and dance fitness

CREDENTIALS

Licensed/Certified Fitness Instructor:  R.I.P.P.E.D., Turbokick, PiYo, Zumba, Zumba Step, Zumba Toning, Zumba Sentao, Aqua Zumba, Zumba Kids

National Certifications:  AFFA Group Fitness, AFFA Kickboxing, AEA (Aquatics)

CPR/AED certified through Red Cross Association

EXPERIENCE

Group Fitness Instructor

LifeTime Fitness, Vestavia Hills, Alabama,                   5/2015 – present

YMCA Greater Birmingham, Birmingham, Alabama     7/2013 – present

Golds Gym, Pelham, Alabama                                      1/2009 – 6/2013

EDUCATION

Bachelor of Science, Health and Wellness                        8/2015

Kaplan University, Chicago, Illinois

Masters in Business, Business Administration                  6/2008

Upper Iowa University, Fayette, IA

Bachelor of Science, Human Resources Mgt                   5/2002

Faulkner University, Montgomery, Alabama

VOLUNTEER OPPORTUNITIES

Volunteer for Susan G. Komen race warmup events 2012, 2013, 2014, 2015

Project manager for Party In Pink Zumbathon (benefitted Susan G. Komen foundation) 2011, 2012

Organized food drive for local tornado victims via Zumbathon (2012)

Organized toiletry drive for prison inmates (2011)

REFERENCES

Available upon request

HW 499 WEEK 6 ASSIGNMENT

diet-and-nutrition

Three topics of interest I studied in Contemporary Diet and Nutrition were:

  1. Genetically Modified Foods (GMOs)
  2. Food Allergies
  3. Dietary Guidelines

Contemporary Nutrition is not a diet but a lifestyle change. Know what to eat, when to eat, and how to eat are key factors to a successful diet.

GMO (Genetically Modified Food)

  1. Genetically Engineered Foods

Wax, E. (2014, October 28). Genetically engineered foods. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/002432.htm

  1. Genetically Engineered Foods http://www.fda.gov/food/foodscienceresearch/biotechnology/ucm346030.htm. Retrieved July 20, 2015
  2. (2003). The safety of genetically modified foods produced through biotechnology.Toxicological Sciences,71(1), 2-8. Retrieved from http://toxsci.oxfordjournals.org/content/71/1/2.full

Food Allergies

  1. Cutler, E. (2010).The food allergy cure: A new solution to food cravings, obesity, depression, headaches, arthritis, and fatigue. New York: Three Rivers Press.

Food Allergy Research and Education

  1. Food allergy research and education. (2015). Retrieved from https://www.foodallergy.org/laws-and-regulations/current-issues

Dietary Guidelines

Super Food Tracker

  1. (n.d.). Retrieved from https://www.supertracker.usda.gov/foodtracker.aspx

Food Pyramid

  1. http://mypyramid.gov
  2. http://www.health.gov/dietaryguidelines/2015-dga-timeline.pdf
  3. Rahavi, E. (2015). Updating the dietary guidelines for americans: Status and looking ahead.Journal of the Academy 115(2), 180-182. Retrieved from http://www.andjrnl.org/article/S2212-2672(14)01770-5/abstract