I found Pura Vida again, just needed a little help from M.O.V.E.

 Me On a Victorious Evolution

I have to remove my self from my daily life in order to find my self.  Sometimes I get really caught up in keeping up.  Most of you know what that means, keeping up with the latest trends, being perfect, trying so hard that you exhaust yourself in the process.  Well I finally broke down and took off on an amazing trip to Costa Rica to find Pura Vida, the pure life and go with the flow. 

Going with the flow has been my mantra for years, especially when I was living back and forth from LA and Tampa.  The last year or so I have lost the flow and the willingness to stop and slow down.  The quality of my work, my joy, and my personality has all suffered without showing a truly prosperous outcome.  And you know, I really found out on this trip, I don’t really like who I have become and how much I missed my old self.

What did I learn and what can I pass on to you?  Take moments much more often than you think to slow down.  Find quiet moments to just breathe and listen to nature.  Remove yourself from your environment to heighten your senses, wake up your soul, and ignite your natural spirit.  You see we all are the same creatures of habit.  It is up to you to explore your spontaneous primal flow. MOVE means, Me On a Victorious Evolution. 

My yoga practice on Pura Vida was heaven.  There is nothing like being immersed in the jungle and ocean while moving in primal spontaneous flow.  I invite you to take your yoga practice off the grid, off the mat, anywhere else but a yoga class.  Try to do your own practice by simply moving your body the way it asks you.  This is your innate intrinsic nature.  That means no one has to teach you how, you have it all within you.  Namaste my friends.

My Story of MOVE Me On a Victorious Evolution

Personal goals and professional

I strive to empower others by being confident and authentic in my daily life.  My days are filled with people coming in and out of my home, which I have opened to the public, for classes.  The class is called MOVE, a hybrid of many movement methods combined into one hour of giving it all you got!  I also teach MOVE yoga, a hybrid of asana’s and functional movements.  The home studio is always flowing with people and positive vibrations.  This requires me to always be “on” and open to the public without a lot of privacy.  Sharing my life publicly offers me a very real experience of living off the mat.  My space, my life is my seva (service).  I work to create an environment where others can gain power, learn life skills, and feel safe in order to encourage growth and authenticity.

At times I feel discouraged and lonely, creating a career that is outside the norm.  My daily life activities are different than most. But on the other side of this feeling is powerful and courageous because I am pioneering a lifestyle in an area where people want and desire to be more healthy, authentic, and powerful in their own way.

My style of teaching and guiding others daily is filled with encouragement, real stories to relate to, and education on healthy living and choices. 

FEAR does not control me.  I once lived a fear based life with time lines and future thinking.  Today I live with contentment and focus on the present as much as I can while striving toward future goals.  I will be opening a studio soon with many types of classes, fusions of styles, and empowering teachers and students to move in a way they never thought possible.  I aim to remove limitations, teach proper movement, and build confidence from the inside out.  Yoga is not just asana; it is a way of moving and living in both strength and ease.

Why I became and instructor

I have been teaching, leading, choreographing since I was a little girl.  It is innate.  I have always been a mover, climber, dancer, expressionist in my life.  Every day I want to share this joy and inner peace that I receive from positive movement. 

Yoga and movement have been my foundation for all other area’s of my life.  When I feel depressed, anxious or out of control I have gone to movement and continue to practice.  My life has been greatly influenced and enhanced by my ability to feel my body, calm my mind and move from my soul, therefore increasing my confidence and living from my true self. 

As a teacher/influencer of anything, I feel the most important thing is to be relateable and tangible.  Meaning, I have to walk the talk such as: real life experiences with relationships; death; divorce; sex, bullying; shaming; molestation; money; status change; identity issues; drugs; suicide; and the list goes on.  I have had the opportunity to experience all these things allowing my heart and mind to have a greater understanding for others.

I was born and raised most of my younger years in Southern California in a beautiful little beach village, San Clemente.  Life was pretty simple there, no locked doors, the beach was the park for all the kids.  As soon as school started I was bullied by girls.  They threatened to beat me up, throw me in the dumpster, and yell at me publicly trying ridicule me for existing.  I never knew why when I was younger.  I was strong, athletic, tall, and had a lot of great friends.  So I took the opportunity to stand up for myself using my body in a positive way to fight back.  I beat them at teather ball, kick ball, dodge ball, and dancing.  I even had a lunch time “dance off” in front of the whole 8^th grade and won.  These hard but valuable lessons taught me how amazing our bodies and minds can work together for a positive result that impacts self and others as a whole.

When I was in high school, like many other girls, I suffered from body image disorder.  I had a great body!  In fact I received a plaque “best figure” from my entire high school vote.  This award turned out to be a curse for me, as I always wanted to live up to this image.  Once I got to college I was in the cycle of eating disorders and partying.  Trying to do it all, be it all and stay perfect.  Over time I realized how unhealthy I had become through my studies in psychology, I received a BA in psychology.  This degree prompted confidence and more courage while helping me discover my identity.

After college I had a low point.  Too many options and no direction, heart broken and estranged from my habitat, I developed agitated depression.  This type of depression is aggressive, angry, and erratic behavior.  My mom had a talk with me one day and said, “You should do yoga”.  She was a psychotherapist and new age mom from S. CA with every answer under the sun including every analysis.  My first reaction was, “here we go, another thing to do and analyze”.  However, she dared me to do it.  Well that did it!  I tried it that next week and have never stopped since.  Yoga was and is the gateway to my optimal health of mind, body and spirit.  It was like it had always been there in other forms, dance, movement, and meditation.  Now there was a true format, sequence, philosophy and teachers.  My life changed from that point on. 

After finding my teachers Shiva Rea, through Trance Dance teacher training, the very first module I ever took in the yoga teacher curriculum, I was addicted and set free.  Another 3 months later I was in Shiva’s 10-day immersion in Venice Beach, CA with 70 strangers all eager to seek freedom and self.  Within this immersion I met my other teacher Micheline Berry, who guided me to find my voice and USE IT.  Two powerful, confident, and sexy women who use their body, mind, and spirit to guide others to their truth showed me I too could be free.

Finding my voice and love of helping others through their lows to their highs, I have made a career out of it.  My love for service to the average beautiful individual who stands with me every day lays deep in my soul.  I have tried to steer away from this type of work.  I chose others careers like cosmetology, secretary, photography, and even law.  There has been nothing more satisfying than what I do today.

What I teach

MOVE

Fusion inspired fitness and lifestyle

MOVE is a Fitness Program

MOVE is an innovative fitness formulation designed by Me On a Victorious Evolution.  Move (puts the fun) reinforces FUN in exercise.  MOVE uses a multitude of tools, including resistance bands, kettle bells, medicine balls, TRX,

Pilates, Barre, plyometric moves, isometric moves to get the heart rate up, build muscle and burn calories.  MOVE (combines yoga philosophy and movements, mind/body connection and meditation) culminates in a yoga stretch and meditative cool down. After a 1-hour session, you are ready to (take on any obstacles, tackle the rest of your day.

MOVE is a State of Being

MOVErs are continually looking for opportunities to MOVE through exercise, dance, yoga each day.

MOVE is a State of Mind

MOVErs   practice daily being mindful of their physical, mental and emotional health.

What does MOVE do?

Use of all angles and modalities of movement to make you sweat, burn calories, increase strength, endurance, build muscle, definition and toning leaving you with a total body, mind and heart felt experience.  MOVE empowers your mind, your body, and your spirit.

No muscle is left out.  Your mind is in constant connection with your body to move correctly preventing injury, adaptation and increase performance again and again.

The workout is never the same.

Prana Flow created by Shiva Rea.  I also teach a blend of power, alignment, and flow into an empowering practice to strengthen from the core and outward.

Forgiveness and acceptance

How to live healthy and balanced without guilt or shame

Teach people how to use and move their body and why.  Turn people’s brains on and quiets their minds.

Power of one move can change your life. 

Be the architect of your body and allow your soul to live freely within it.

Who and What inspires me

When someone learns a new movement or perform it well in a short period of time.  The transference of empowerment

All people inspire me all types every day

Movement inspires me every day learning something new as whole unit of body mind and spirit.  It’s a ripple effect

When someone is doing what they love

Observing someone move away from their fears and limitations in movement and thought patterns

You never know who is going to cross your path in this type of work.  It is karmic, synchronisitous, and universes plan.  I live by this formula and accept the “yes” and no’s” from it, however one in particular stands out.  Her name is Lalla (one of my favorite poets to protect her identity). 

One day I received an anonymous phone call from a woman who randomly got my number from the yoga studio I work with.  She asked a little about me, what I teach, if I work with beginners, and where I teach?  She was very emphatic about the environment as you see; she wears a hijab and cannot be seen by men without it.  I was taken aback at first because this was a new experience for me, especially living in a suburban conservative area.  I was excited and curious though, I knew I was going to learn something big here.  You never know who is going to be the teacher or the “ah ha’s” that appear, you just gotta be open to the mystery. 

Well she came over in full hijab and introduced herself at my door with excitement and nervousness.  Her eyes piercing through her veil, she expressed everything to me. As she discussed why she wanted to do yoga, her breathing was hyperactive, almost to the verge of an anxiety attack.  Layer by layer her hijab was removed and appeared a beautiful skinned Lebanese woman with a great yoga outfit on!  “I am so excited Ashley I just don’t know what to do with myself!  This feels so great to be in your home and be able to express me.  When do we start?!”  If my face could have been videoed I’m sure I must have looked as excited and as shocked as she was.  We began our session with breathing and slow movement.  Her breath was so rapid I thought for sure she was going to have an anxiety attack.  I told her to breathe into the spaces in her body that feel tight.  Over time we got somewhere, but boy did we have a journey ahead.  To make a long story short, she came to me over a course of 6 months.  We moved, practiced yoga, belly danced, laughed and cried.  One day she finally told me her story.  It was a story filled with pain, abuse, manipulation, and hatred from her mother, slavery, and misogyny.  These are all my worst nightmares to feel and hear about.  I shared my story of similar parallels as we held each and screamed at the top of our lungs until we were exhausted.  Then we laid in silence in my little yoga studio and it began to hail.  The hail came down so hard the size of golf balls in the middle of summer in Florida!  It was a true sign from Universe that this will forever been over and done with.  That our pain shared together will disappear just like the melting of the hail.

Mission:

Empower people to be strong in/out and live authentically

Teach people that being healthy isn’t hard to do.  That each day you have a choice (in fact many choices due to the luxurious country we live in) to pick up an apple or a candy bar.  It all adds up.  However long you have been unhealthy is going to take you time to undo and to practice patience and acceptance.  It is not hopeless. 

Helping people by being of service to those who lack confidence, addiction and fears.

My goals and what makes me different

I have spent the last 20 years devoted to movement encompassing dance, sports and athletic training. I began to follow yoga as a way to balance my mind and body. As a certified 500-hour registered yoga teacher and NASM CPT, I have continued my training with master experts around the nation.  Teachers included are Shiva Rea, Micheline Berry, in which I assisted and studied under for 2 years as my primary internship and occupation for service.  Also mentioned and adored is Annie Carpenter, who has taught me the fascination of anatomy and alignment.  Moses Bernard for combining all the movement patterns together from infantile stages to the elder population of regressed movement patterns.

This is why I do what I do:

I am an enthusiastic athletic female ready to take on any movement. I realized many people are not easily as motivated or inspired.  I have discovered that people want to move, play, and have the innate ability to do most anything, they just need the inspiration.  I create a mindful fitness experience by teaching people to use their body in natural movements and build upon them as they progress in the program.  Anyone can do it!

Authentic why:

As a little girl, I found strength when I was moving.  I loved climbing, body surfing, and dancing, but I was an outcast and always on the fringe of intimidation.  When I discovered yoga and merged it with strength training I found my power and hidden courage.  The anxiety melted away and I felt fortified.  This is my passion now, to empower all those who seek the emergence of their strength, dharma, and power to live authentically from the inside out.

Reputation

I am motivating, enthusiastic, and playful when teaching.  I have had the experience of being on both sides of the teaching and learning format for many years.  This experience has led me to expose my real self without fear and intimidation.  That means, I am raw, spontaneous, confident, silly, and powerful in order to bring out the very best in people.  My mantra is “embrace who you are, explore your potential, and evolve into the master of your best self”.  My hope is to awaken the spirit of the inner warrior and peace-maker within all of us.

MOVE Eating for Feeling Amazing

MOVE: for Optimal Nutrition

An eBook from Ashley Halley and MOVE: Inspired Health & Fitness

Meal Plan

Smoothie Suggestions and Recipes

Welcome to MOVE: Inspired Health and Fitness. This is your free ebook with information on my meal plan and my smoothie suggestions. This is my "Thank You" for joining MOVE. Enjoy!

Breakfast:

Lemon and warm water upon waking

At least 16 oz

Eat within the hour of waking to break the fast from sleep and boost your metabolism

Options for breakfast:

Fruits are best eaten at this time and a great way to boost your low blood sugar from fasting over night

Smoothie with greens and fruit (daily)

or

These items can be rotated through the week:

Eggs 2 whole

Eggs 1 whole and 2 whites

Egg white omelet with feta or goat cheese 1 heaping tablespoon, spinach, tomato

Quinoa with almond/rice milk and honey

Millett flax tortilla with almond butter 

Protein any meat of choice

Chicken sausage low sodium

Snack Options:

10 almonds

1/4 cup quinoa flavored with seeds or  almond milk

humus with gluten free chips

dairy only a couple times a week: Fage plain

fresh pressed juice

3 oz. protein 

smoothie as a snack

Lunch:

3-4 oz. protein:

chicken, fish, eggs, turkey: grilled, broiled or poached

small portion of red meat best for digestion if eaten at lunch

add one:

greens: fresh, steamed or lightly sauteed

1/2 sweet potato (not every day)

1/4 cup brown rice or quinoa (not every day)

1/2 cup beans (use sparingly a couple times a week)

1/2 cup soup (fresh, low sodium)

Snack:

same options as morning snack

Dinner:

3-4 oz. protein

vegetables: fresh, steamed, lightly sauteed

no complex carbs

1/2 sweet potato (occasionally)

salad

*fill up with greens and vegetables

Fruit Choices:                                              

Fruits are best eaten at this time and a great way to boost your low blood sugar from fasting over night 

apples                                                              

blueberries                                                      

pineapples                                                      

grapes                                                            

plums                                                             

papaya                                                             

mango                                                             

raspberries

blackberries

strawberries                                                                       

                                                                      

Vegetable Choices:

kale

spinach

parsley

lettuce 

cilantro

carrots

beets

collard greens

swiss chard

broccoli

cauliflower

fennel

sea kelp

squash

zuchinni

asparagus

avocado

brussels sprouts

beans and lentils 

tomatoes

celery

cucumber

the greener the vegetable, the better

Protein Sources:

eggs: organic, free range

fish

chicken

venison

bison

turkey

Grains:

brown rice

quinoa

brown rice cakes

millet

flaxseed

Recommended Oils for Cooking:

olive

coconut

grapeseed

sunflower

seasame seed

pumpkin seed

rice bran

any other cold pressed medium to high heat oil

Recommended Oils for Dressing:

olive

walnut 

hazelnut

sesame

coconut

avocado

pistachio

grapeseed

rice bran

hemp

pumpkin

butternut squash

Vinegars:

Bragg's Apple Cider Vinegar

balsamic

white vinegars, watch for added sugars

**Salad dressings have hidden sugar! Make your own. Also, use lemon as an acidic alternative.

Nuts (eaten sparingly):

walnuts

almonds

pistachios

nut butters

brazil nuts

hazel nuts

raw sesame seeds

Dietary Supplements:

digestive enzymes probiotics

Green Vibrance

green tea (antioxidant, burn/block fat)

cacao raw nibs

ginger

flaxseed

chia seed

hemp seed

maca

oregano oil (antibacterial, anti inflamatory)

psyllium husk (great at night time for fiber, to feel full)

nut milks

dates (for sweetness, use sparingly)

goji berries

raw, local honey

bee pollen local

Always Avoid:

cereals

white and whole wheat flours

pasta

gluten

yeast

mono sodium glutamate

white, yellow, wild rice

creams and white sauce

chips

pretzels

corn

pizza

tortillas

white sugar

all sodas (even diet)

beer

Do:

eat protein 3 - 5 times a day

drink lots of water

prepare vegetables and meals in advance

Don't:

eat fruit with any other food

drink water during meals: it washes away nutrients before the body can absorb them

eat lots of complex carbs to feel full

Some Suggestions:

Snack/Lunch:

roasted sweet potato or yam, with kale

chicken with roasted veggies

sushi, no rice, with veggies

ceviche

salmon and quinoa

tuna grilled with salad

chicken sausage

tuna or chicken salad mixed with oil and vinegar

turkey breast slices rolled up with lettuce

salads with sprinkled nuts, beets, legumes

rice cake with a protein choice on top

Dinner:

grilled chicken breast with steamed veggies

baked salmon with spices, grilled vegetables, side salad

poached sea bass with string beans and salad

seared tuna with cauliflower puree

sizzling salmon salad with spinach and vinaigrette

3oz filet with sauteed spinach

bowl of soup and salad

My favorite trick to feel full, prepare the colon for digestion and removal of toxins

1 table spoon of psyllium husk

1 tsp of ground flaxseed 

4 oz of almond milk

drink quickly because it get thick fast

follow by 8oz of water

SMOOTHIES

Blenders

Blendtec - I use one of these.

Vitamix

Bullet

*Choose a blender with the most watts (power) you can afford. Blenders with more power will puree the raw veggies, fruits and nuts to a smoother texture.

Liquid: 

Almond milk, unsweetened (my favorite because it keeps me full longer, a good source of calcium which is important for heart and muscle function)

Rice milk (however it has a higher sugar content)

Hemp milk

Coconut milk (in the carton)

Coconut water  ¼ to ½ cup per serving 

Water

Vegetables:

Spinach (my favorite super food and tastes sweet in a smoothie)

Kale

Beets                                                         

Sweet bell peppers                                        

Broccoli

Carrot

Cucumber

Swiss chard

Celery

Information from www.myfit.com

Complex carbohydrates are mostly found in vegetables, nuts, grains, oat meals, and nuts. Listed below are some of the examples of complex carbohydrates food:

• Barley

• Oat bran bread

• Museli

• Low fat yogurt

• Whole meal spelt

• Brown rice

• Spinach

• Onions

• Okra

• Zucchini

• Tomatoes

• Lentils

• Kidney beans

• Apples

• Grapefruits

• Pears

• Carrots

• Oranges

Fruits:

Blueberries

Rasberries

Mango

Pineapple

Apple

Lemon

Plum

Papaya

Peach

Nectarine

Strawberry 

Protein powders:  

TEN Institute Products: https://shop.10institute.com/ashleyhalleyMOVE

ITP TEN Institute product:  super clean egg white protein with colostrum and flax

Sun Warrior Vegan Formula: http://www.sunwarrior.com

Vega: http://myvega.com for Vega One and Vega Sports Performance

True Vitality Plant Protein

I don’t use whey because I am lactose intolerant; I find for some people it is harder to break down and digest than these mentioned (my opinion only).

Look for a protein powder that is clean, with simple ingredients without fillers, no soy, wheat, gluten or sugars.

Check to make sure the powder has a perfect amino chain base for maximum absorption; some have probiotics added.

Protein powders are sold everywhere: check the ingredients before you purchase.

Most are easy to mix with your favorite fruits and veggies.

Optional ingredients to add:

Flax seed ground: 1T 

Chia seed:  1T

Acai

Goji berry

Macca powder: 1 tsp

Raw cacao

1t local honey

almond butter

cacao nibs

Decadent Blend of chia and flax see with coconut and cocoa by Spectrum

http://www.spectrumorganics.com/spectrum-essentials/decadent-blend-flax-chia/

Basic Green Smoothie Recipe:

2C leafy green vegetable(s)

1C liquid

1C fruit

this makes about 16oz. of smoothie 

Common mistakes and quantities

If you are having more than one smoothie a day, think about the number of servings of each fruit per smoothie. Fruit smoothies are delicious; beware of the calories!

When adding veggies the smoothie becomes fiborous, so either use smaller amounts or more liquid.

Drink slowly: you are having a meal replacement. Give your stomach time to digest. 

Favorite recipes

Green Berry

1 scoop of protein powder

½ cup blueberries fresh or frozen

1 cup raw spinach

chia seed

flax seed

macca

12 oz almond milk

Mango Macca

1 scoop protein powder

1 whole fresh mango

1 tsp macca

¼ inch cut of raw ginger root

chia seed

liquid of choice

Choco Coco

Chocolate protein powder

2 tablespoons cacao nibs

2 Tbsp “Decadent Blend” chia and flax

½ cup blueberries or raspberries

liquid of choice

Green Smoothie

*no protein unless unflavored

1 cup spinach

¼ inch cut fresh ginger

½ of cucumber

3-4 whole leaves of kale

¼ of apple

½ lemon peeled with pith left on

add small amounts of water for desired thickness

Favorite Recipes, continued:

Chocolate Espresso

Protein powder chocolate flavor

12oz almond milk or coconut milk

cacao nibs 1T

2 T “Decadent Blend” chia and flax with cacao and coconut

1 tsp coconut oil

1-2 shots of espresso

options:  add almond butter, blueberries, rasberries

As you see, my recipes differ from the Basic recipe. I encourage you to get creative! Please let me know your favorite blends.

Other supplements I add throughout my day

TEN Institute Products:

AGF and TGF:  supplements in recovery, maximizes protein absorption, heals to a cellular level and rebuilds tissue similar to human growth hormone

IPR:  preworkout supplement drink with creatine and yerba matte

PME:  pre workout or energy booster with B vitamins, niacin, mood booster, and metabolism booster

HCE: Hydro Cell the best electrolyte and trace minerals I have found for instant hydration and recovery

RPM:  restore and recover while you sleep

Arbonne Fizzies for energy and mood booster

Green Vibrance “the green drink” http://www.vibranthealth.us/puregreen-protein/product-pages/puregreen-protein

MSM tablets 

Vitamin C tablets 1000-5000mg per day

Calcium Magnesium

Hydro-Zyme for protein breakdown taken at mealtime

Methylfolate Plus taken in the morning

Potassium 99mg once a day

7 Keto another form of DHEA 

Vitamin D 5000IU

Other Supplements, continued:

Glucosamine Sulfate for joint support

Spirilina 

Multivitamin preferably “food based” 

Psyllium husk (at bedtime)

Digestive enzymes with each meal for max absorption of meats and raw foods

Probiotics

Notes:

Please search my blog at www.ashleyhalleymove.com for more wellness inspiration.

I use and recommend supplements from TEN Institute; you can acces my site for more:

https://shop.10institute.com/ashleyhalleyMOVE.

Thank you for joining MOVE!

Ashley

**The information contained in this document cannot replace or substitute for the services of trained professionals in any field, including, but not limited to,  medical, psychological, or legal matters. In particular, you should regularly consult a doctor in all matters relating to physical or mental health, particularly concerning any symptoms that may require diagnosis or medical attention. We and our licensors or suppliers make no representations or warranties concerning any treatment, action, or application of medication or preparation by any person following the information offered or provided by this document. Neither we nor our partners, or any of their affiliates, will be liable for any direct, indirect, consequential, special, exemplary or other damages that may result, including but not limited to economic loss, injury, illness or death. You alone are responsible and accountable for your decisions, actions and results in life, and by your use of the document, you agree not to attempt to hold us liable for any such decisions, actions or results, at any time, under any circumstance.