8.31.2015

Cize - the Finale

Well guys, I've done it!

I have officially completed the entire CIZE workout program!  Talk about the end of exercise!  This was a fun program, it was challenging, exciting and definitely had me sweating everyday.  Cize is so different from all the other workout programs I have done, but doing something different was refreshing and it made it easy to press play each day!  Before doing Cize I had done a full round of Body Beast, and I am not lying when I say that these two programs are like night and day!  It was a big change but an awesome one!

Cize also got me prepped for the next step - Insanity!  When I first started my Beachbody journey, it was with Insanity, and I had incredible results.  It has been quite a while since I completed that program, but starting on Sunday I am back at it and I have big goals!  More will be coming on Insanity tomorrow, though.  Today is all about Cize!

Cize workout


Let's talk results!

I didn't lost 25 pounds, and I didn't lose 25 inches.  I don't have killer before & after pictures and so some might say that I didn't get great results.  That's where those people would be wrong.  As of Sunday morning, I was at 217.8, which is a couple pounds from where I started and I'm happy with that!  Considering that I spent Saturday evening at the MN State Fair (which doesn't tend to include super healthy choices) AND Saturday was my rest day, I know that the 217.8 is a bit misleading.  The number would be lower than that if it weren't for the 'day after' effect of crappy food and water retention.  So even with all that, I'm happy that I'm down a couple pounds!  

My chest and my waist measurements also decreased which I was happy to see!

Cize happened, and I'm so glad it did, and I know it helped prep me for what's next!  I know I will be returning to Cize again, though!

Until next time,


8.24.2015

Cize, Week Five

Five weeks of Cize down and only one to go - one?!  That's crazy to me!!!

The past five weeks have absolutely flown by.  The month of August has my family celebrating my birthday, Jake's birthday AND our anniversary.  Along with that I had some things at work that took up more of my time than usual outside of the house so it has not been smooth sailing for me, but I'm still here and I'm still committed to making the changes and getting back to where I want to be.

During this hectic time Cize has been a great option for me as a workout because it truthfully doesn't feel like I'm working out.  Even with sweating up a storm, it's a lot of fun to dance around my living room and learn the choreography.  From a girl who hasn't had a dance class in two decades, the fact that I feel pretty confident in how well I picked up the choreography is definitely saying something!

Results, results, results.

Those are a sticky point right about now.

I have been struggling to collect some scale victories, but my non-scale victories have been on point!  Honestly, I'm happier with the non-scale victories than I think I would be with seeing the scale drop.
Sure, I have some scale-related goals that I am working towards, but my other goals are more important to me.  Lately I have felt great, I have had energy, been sleeping well and did I mention that I have felt great?  Those things are what I'm really paying attention to!

About two months after Bonnie Ann was born I would have given anything to just feel great.  I was over the lingering pain of childbirth (whoowee it definitely doesn't stop hurting right away!!) and I was starting to workout again.  Somehow, though, I re-triggered an old back injury and I re-triggered it in a big way!  I couldn't walk, I could hardly move, it hurt to lift anything and I had to have my mom come down to take care of both Bonnie and me.  I didn't trust myself to be alone with her because I truly was in so much pain I couldn't do much.

I ended up going to the chiropractor and that helped immensely in the beginning.  I was able to move, to walk, to bend over and even just being able to do those things again was incredible to me.  Eventually I added workouts back in to my routine, but I opted to start Body Beast because weight lifting seemed like a better option than crazy cardio and jumping.  I'm glad I did that program because it really did help me as I recovered and became stronger.

Then Cize came along.  I was a bit wary of the jumping associated with dancing, but I am SO glad I made the leap and went for it - my back feels GREAT since starting this program!  I honestly think that it has helped loosen up my back muscles, added in some flexibility and built up some strength.  Those three things are crucial and it has helped with all of them!

So, having a healthy back again?

Best victory there can be!

It's crazy to think that there is only one week left in Cize but I'm excited for it!

Then?  I think I'll be jumping into something a bit more intense.

Watch and see!

If you are up for a challenge and want to get started on your own journey, comment below with your email address or email me directly at ashelykrek@gmail.com .  I have a group starting September 7th that will not only focus on our physical health, but it will also incorporate mental, emotional and nutritional help.  This is a small-group format but I would love to have you fill up one of the spots!





8.19.2015

Let's Talk about Baby Weight


Baby weight.  Let's talk about it.


My body has done some incredible things. It has allowed a beautiful little girl to grow inside it and it then was able to welcome her to the world.



It has gone skydiving, traveled the world, celebrated 28 birthdays and countless other things.



I love my body. My body as it is now, my body as it has been and my body as it will be. Life is too short to hate, nitpick or be self-conscious about the little things. My body has done some incredible things and I hope it continues to do so.

But back to that baby weight.



Before having Bonnie Ann I was in the best shape of my left and I felt great. I felt strong, confident, energetic and just all-around great.  I still feel confident, strong and great, but I know I can physically feel better than I do now.  I know that I can have more energy, more confidence, more strength and just feel healthier on a day-to-day basis.  

I don't regret a single ounce of weight I have because of that little girl, but I am ready to move on from it and put those pounds in my past.


I don't want to lose the baby weight because I hate my body. I want to lose the baby weight because I want to get back to feeling as good as I once did.

I have had people tell me that it's not a race, that I shouldn't care, that baby weight is just something mothers have to live with, that I should focus on her and forget about my weight.  Respectfully, I have to disagree.

Mothers don't have to be stuck in a body that doesn't feel right.
Baby weight isn't a disease without a cure.
We can focus on us without forgetting about our babies.
We can love our bodies while seeking to change them.
Doing something good for myself is, in fact, the same thing as doing something good for Bonnie.
We deserve to feel 100%.

So, that baby weight?

Yep, it's still there.   I haven't lost it all, even though I have been trying to.  It has been a bit of a struggle and I have become a bit frustrated with it from time to time (coaches struggle too!)  I swear that baby weight is a little bit stickier than pre-baby weight (that statement, of course, has no medical truth behind it!)

I'm a mom, a coach, a wife and a friend.  I struggle, I try again, and I will succeed.  Now, though, I'm looking for a bit of help!  On September 7th I will be starting a new challenge group but in this challenge group I will be a participant as well as the person who runs it!  This group will help hold me accountable as well as the others in it.  

I'm adding an extra twist to this group.  Let's call it a bonus, if you will.  This group will not only be focusing on physical fitness and nutrition, it will also incorporate self-love and acceptance.  Everyone who commits to this group will receive a copy of You are a Badass by Jen Sincero as a gift from me.  Throughout the course of the group we will read this book, discuss it, and transform not only our bodies but our minds and spirits as well!

Positive thinking and an eager heart can do so much for each of us but we too often overlook what we need because we are so focused on what everyone else needs.  In this group?  We are going to commit to putting ourselves first for 60 days; I for one am beyond excited to get started!

If you have extra baby weight (or even pre-baby weight!) to get rid of AND you would like to work one-on-one with me to transform your physical and mental fitness, please fill out the application below.  There will only be a handful of dedicated & passionate people admitted into this group.  I am keeping it small on purpose, so we can really get to know each other and kick butt on our goals.  

I hope to have you be one of the few!


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8.18.2015

Today in History: August 18

It has been too long since I have done a Today in History Shakeology post - but better late than never again, right?  Today is August 18th and there was something very special that happened today in history.  (Though, admittedly, you won't find this in any history books.  I'm doing a personal Today in History for this one!)

Today in 2012 (three very short AND very long years ago - I can't believe it's already been three years and I can't believe it has only been three years!) Jake and I got married!



We had started dating in the beginning of 2010, got engaged on September 10, 2012 and got married August 18, 2013. The night that we got engaged, my sister asked if we had thought about when we'd like to get married - and we told her the exact date! Clearly we had been talking about it before he asked :)  

For my entire life I knew that I wanted to get my wedding cake from Jack's Bakery in my hometown (now, very sadly, closed!)  Jack's was my sister's first job, my brother's first job and my first job - we had a lot of hours invested in that place!  They seriously made the best cakes and frostings ever so there was just no other option for me.  A couple places we looked at for venue would have required us to get a cake from a specific bakery - wasn't going to happen!  

At Jack's my favorite type of cake was their almond cake with almond buttercream, so naturally I had that cake for our main centerpiece cake because I knew I would get served that at the head table.  It was delicious!

So, for my Today in History, I made Vanilla Almond Cake Shakeology - let's just say this - YUM!!!

3/4 C Milk of choice
3/4 C Water (more if desired)
Vanilla Shakeology
2 T vanilla cake mix
1/2 t almond extract
Ice (I used 6 cubes)

Yes, it's true that this isn't the absolute healthiest Shakeology recipe out there, but as an occasional treat I think it's worth it!  

I'd love to hear what you think of this after trying it!  And if you would like to try it but don't have Shakeology, let me know!  I have samples available for purchase and I would love to get some to you!



8.17.2015

Cize: Week 4

Oops!  Let's call last week one big fail in terms of blogging!  I completely skipped my weekly update on how Cize has been going!  So today will be an update of two weeks.

I am still going strong with Cize and I am still loving it!  Week 4 has been the In the Pocket choreography and it is a lot of fun.  To be honest, I often find myself doing the dance throughout the day with whatever music is playing.  Bonnie Ann cracks up seeing me dance around the house and it's fun for me, too!

Not to get too TMI, here, but let's just say that my not-quite-monthly visitor made it's arrival and that threw my game off a bit.  This whole getting back to normal thing after having a baby has been difficult!  This latest is just my second since Bonnie has been born, but I'm hoping that it gets more regular from here on out. The last couple weeks I have had cramps, bloating, fatigue and more emotional that normal.  It was a relief to have it back so I could understand what the heck was going on!  

Because of all that and finding it difficult to stick to my meal plan as strictly as normal (plus two weekends away from home and more time in the office) the scale hasn't changed much.  Now that work will be a bit calmer and my body isn't going as crazy as it was, I expect that to change!  I only have two weeks left in Cize and then my plan is to go through another round, but this time do the advanced version.  That might change in the next couple weeks, but for now that is my thought process!

I am actually up just a bit since the end of week two, but with a renewed commitment to ME and my results, that won't be around for long!

Yep, not exactly what I would like to see but I am proud of myself for not skipping workouts, not throwing in the towel and calling it a day, and sticking with it even when my body has been fighting me a bit.  Perseverance WILL get me there, I know it!

Are you interested in trying Cize?  If so, fill out the application below and we can chat about your goals and how I can best support you!  If you're not interested in Cize, I can still help!  We have a ton of different programs available so there is truly something for everyone!


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8.10.2015

What a Difference a Year Makes

 Aaaah!  It's my birthday, so please excuse me while I put on my Birthday Princess hat.  (Okay, not really.  But that would be fun!)

I was thinking about how much different life is today than it was a year ago and then 2 years ago as well - it is crazy how much difference a year can make!

2 years ago I was turning 26, coming up to my 1st anniversary and I was just starting on a year of no alcohol. I had already completed the Insanity program but I was still pretty new to the health-and-fitness lifestyle. I had no idea what the next two years had in store for me!

When I decided to try to go a year without drinking any alcohol, it was for a bunch of different reasons. One of those reasons, though, was because I saw that if a girl went out and didn't order a drink, it was often assumed that she was pregnant.  I wanted to prove to myself that I could refrain from drinking without it revolving around a baby.  Just that I could do it for me and no other reason!  Well, that lasted really well for the first six or so months, and then it became a mix of my own year-long mission and little miss Bonnie Ann growing - but I still was proud of that year!  I will now occasionally have a drink, but this doesn't happy very often and I know 100% that I am capable of just not having a drink if I don't want one.  I didn't have a problem with alcohol before, but I am afraid I let peer pressure influence me more often that I might have wanted to admit.  Not anymore!  It's a pretty darn good feeling, I must admit!

Me in August 2013!

Now, August 2014 was a whole different story!  I was about 2/3 of the way through my pregnancy, I was starting to feel a bit huge but I was enjoying it.  I was getting truly anxious to meet the little Mr. or Miss (though I was a bit convinced they would announce that I had a son in November - but I was wrong!  At this point last year I honestly couldn't imagine being here today with an 8 month old.  The next year seemed daunting, overwhelming and like it would take forever - but no, it has absolutely flown by!  

The bump wasn't crazy bit yet, but there was a definite jump between 21 and 25 weeks!

Now, today, 2015!  I'm turning 28 (WOW!) and I have the most beautiful little eight month old.  I have a growing team of incredible coaches working with me, I still work part-time outside of the home but most of my time is spent playing with little miss Bonnie Ann.  I feel like the last couple years have truly brought me to an incredible place and I couldn't feel more blessed than I do right now!  Currently I am working out with Cize (Shaun T is, and probably always will be, my favorite trainer!) and I am working hard to get the baby weight off.  I struggle (but who doesn't?!) but I am not giving up - and not giving up is so much more than half the battle!

This little lady and me just yesterday!

Three years ago I was days away from getting married.
Two years ago I was becoming a healthier version of me for myself, my husband and the family I hoped to have.
Last year I was a soon-to-be mom.
Today I am a mom who wants to do the best I can for my daughter and husband while also taking care of me.

It's a pretty wonderful life - happy day!






8.04.2015

Cize, Week 2

Welp, here I am with two weeks of Cize in the bag!

Let me start this by saying that I am not, in any way-shape-or form, a dancer.  I did a couple years of kiddie dance (I remember dancing to Mickey Mouse!) and that was about it.  The thing is, I think all of us have a dancer hidden somewhere in us just busting to break out.  I mean, who doesn't sometimes dance around their house when no one else is around?!

After two weeks of Cize, though, I'm feeling a bit more like a dancer and a bit less like a lady with five left feet!

The first week of Cize was a lot of fun, but the second week was even better!  I was able to build on the moves we learned the first week and elaborate along with Shaun T, so I didn't feel completely overwhelmed or like I would never figure it out.  The first day was a bit of a mess, but by day six I was rocking along!  The funny thing with this program is that even though I was a bit lost on the first day, I found myself re-playing the final dance portion two or even three times because I was having a lot of fun and I just wanted to perfect each move!  Most workouts do not leave me feeling like "ohhhh gosh I just want to do that again right now because it was fun!"  After a couple times of re-playing the last couple minutes, though, it was shower time because I was a sweaty mess!

I'm excited to start week three and get my groove going even more, but for now, I suppose I should share some results!


Between last week and this week I lost another 1.6 pounds - pretty darn nifty if I do say so myself!  Last week my goal was to be somewhere in the 215s, and I'm proud to say I did that!  Even more than that, though, I lost some space around my waist, arms and legs - and that is super exciting for me!

I'm loving this program, the pace of it, the workouts, the music, Shaun T (because of course!) and the meal plan that comes along with it is INCREDIBLE!  I seriously can't say enough good things about this program!  

I'm excited to finish out week three and see how I improve.  Each week my goal is to just be a little bit better than I was the week before, and I have no doubt that I can hit this goal!

Are you interested in Cize?  In learning more about how I, as a coach, can help you hit your health and fitness goals?  Are you ready to boogie your way to health?

Just fill out this application below to be considered for a spot in my upcoming challenge group on August 17 (if you're reading this after August 17, 2015, please still fill out the application to be considered for a spot in my next group!)  I would love to be able to help you reach and exceed your goals - let's do this!


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