Ashley Marie Summer 2021
SUMMER FITNESS TIPS
SUN PROTECTION MUST HAVES
Welcome to the summer edition of Ashley Marie. Summer is here, which means more daylight, warmer weather and an opportunity to do things outside! It’s time to ditch the quarantine dates and get back out into the world with the special people in your life, safely of course. Inside, you will find fitness tips, a look into the postpartum journey, healthy recipes, snack ideas, baby sun safety musts, summer date ideas, tips for traveling with a baby, fashion trends and much much more! I have added so many of my tried & true products sprinkled throughout this digital magazine. To shop, click on the photo of the product and it will bring you to the website so you can purchase it if you would like. The point of this digital magazine is to inspire you throughout the seasons. To live life on purpose through personal expression, creating your safe space and making a commitment to your health and happiness. If there’s anything I hope you walk away from reading Ashley Marie, it’s to be grateful everyday for this life we’re given, to enjoy all moments small and big and to chase those things in life that make you effortlessly happy. Enjoy loves <3
L eg g y e l h s A
What's Inside 05 Summer Body 13 Postpartum Journey 18 Baby Sun/Water Safety 20 Father's Day Gifts 22 Date Ideas 25 Summer Recipes 29 Summer Cocktails 30 Summer Snacks 32 Sunscreen & Skincare 34 Summer Trends 38 Swimsuits & Coverups 40 Organization 44 Travel 50 Until Next Season
HOW TO FEEL
DENT IN YOUR BODY
SUMMER IS HERE! If you want to look good naked, feel good in your clothes, and rock that swimsuit with confidence, you have to take care of that mind and body. That means being kinder to yourself, controlling what you put in your mouth, and exercising to tone and build the shape you desire. Plus, exercise is beneficial for a healthy heart and endorphins. Once you start implementing healthy habits, you start to feel better mentally. Physical progress is a bonus. You feel more confident naked, rather than constantly covering up, refusing to look at yourself in the mirror, and feeling insecure. Your clothes start fitting better, and you actually look forward to rocking that swimsuit!
INSECURITIES I’m here to tell you insecurities are a waste of time I get it. We all have them, but dwelling on them is a waste. Precious time that is limited. Thinking you aren't good enough, tone enough, skinny enough gains nothing. You are worth everything. So here are my top five ways to boost that confidence followed by five healthy habits to implement now that will help you earn more progress.
TO BOOST CONFIDENCE: 1. Focus on your strengths 2. Gain some perspective 3. Celebrate your wins 4. Be kind to you 5. Accept compliments
HEALTHY HABITS TO IMPLEMENT NOW: 1. Ditch the processed carbs and go for complex carbs 2. Say goodbye to soda pop and hello to water 3. Increase lean protein, which keeps you fuller longer and helps promote, build and repair lean muscle 4. Get active, dedicate 30-60 minutes of activity 5 x per week 5. Practice discipline, eat when you're hungry, stop when you're full
Practicing and implementing the above is going to leave you feeling confident inside and out and we all deserve to feel that way.
WHERE TO START? START WITH YOUR EATING HABITS! Tips to implement now: Plan ahead-Have an idea of what your week of eating looks like so you can prepare to succeed. For example, I pretty much stick with the same foods for breakfast and snacks depending on my mood, but my Husband and I always plan out our dinners for the week on Saturday or Sunday so we can shop, prep and have a plan. We try to be creative based on our cravings so we have something to look forward to. Focus on real foods-Avoid processed foods as much as possible. Eat fresh first, frozen second, pre-packaged third. Of course we're human and most people enjoy some processed food. Think about the 80/20 rule. 80% of the time focus on nutrition based products, 20% of the time reserved for fun. Create your balance. Meal prep-Prepare to succeed always. Prep your food in bulk so there's always food in the fridge for left overs or to pack ahead for busy days. When you have options, it prevents you from settling for something less nutritious in value like fast food.
WHAT SHOULD YOU EAT IN A DAY? Focus on quality foods. What does that mean? Foods that are nutrient dense, meaning high in nutrients and low in calories. These are going to be your fresh, less processed options.
BUILDING A BALANCED MEAL
For an ideal eating day, I recommend focusing every meal around a lean protein source, healthy carb, healthy fat, plus micronutrients which come from fruit and vegetables. Let’s breakdown those components.
CARBOHYDRATES Carbohydrates are the body's main energy source. Don't fear carbs! Think of them as gasoline to a car. We need them to run properly and effectively. Some of my favorite healthy carbs are oatmeal, sweet potatoes/red potatoes, jasmine & brown rice.
Protein helps build and maintain body structures and regulates body processes. Plus protein keeps you fuller longer. When setting up your meals, focus on protein first. For example chicken, lean ground turkey, lean ground beef, lean fish, etc.
FATS + MICRONUTRIENTS AKA FRUITS & VEGGIE AKA VITAMINS & MINERALS Fats are important because they too supply energy and support cell growth. Fats also help protect our organs, absorb nutrients and produce hormones. Some of my fav healthy fats include avocado, olive oil, mixed nuts and nut butters. Fruits & vegetables matter because they provide our bodies micronutrients, the vitamins and minerals in our diet. Our bodies only need minimal traces of these nutrients, however they are still crucial. Think lots of color and variety when adding fruits and vegetables to your meal. There are so many beneficial options to choose from. My favorite fruits are blueberries and apples. My favorite vegetables are broccoli and spinach.
SAMPLE DAY OF EATING 3-4 meals per day 1-4 snacks per day + an optional protein shake 60-128 ounces of water per day
Meal #1 ¼-1/2 cup (dry) oatmeal (cooks to 1/2-3/4 cup) ¼-1/2 cup fresh blueberries 1 tbsp nut butter drizzled on top 2-3 egg whites + 1 whole egg scrambled or hard boiled Meal #2 4-6 ounces salmon 4-6 ounces mashed sweet potatoes 1 cup broccoli ¼-1/2 avocado Meal #3 4-6 oz chicken 1/2 cup cooked brown rice 1 cup green beans ½-1 tbsp olive oil drizzled on top or used to cook with Meal #4 4-6 ounces lean ground turkey 1/2 cup cooked quinoa 1 bell pepper sliced sauteed with ½-1 tbsp sesame oil Snacks 1-4 snacks per day + an optional protein shake Ex: Low fat yogurt with mixed berries + sprinkled granola on top Ex: Banana with 1 tbsp almond butter Ex: 1-2 pieces of dark chocolate Ex: 1st Phorm protein shake with almond milk
TH Trimester While carrying and having a child is one of the most beautiful life experiences, the postpartum journey is not always as pretty. It’s a little scary and emotionally and physically exhausting. Many women battle postpartum anxiety and depression, go through an intense healing and recovery process, feel like a stranger in their own bodies, facing sleep deprivation, mom brain, the list goes on and on.
I’VE ELABORATED MORE ON MY EXPERIENCE IN RECENT BLOGS... Click Here
Baby Sun Protection Must Haves
6 months and above
Father's Day TECH
FOOD & DRINK
New Dad Gifts FOOD & DRINK
GUIDES & BOOKS
Summer Date Ideas Summer is here, which means more daylight, warmer weather and more opportunity to do things outside! It’s time to ditch the quarantine dates and get back out into the world with the special people in your life, safely of course.
Below are 20 summer date ideas to explore with friends, partners, loved ones. Starting with The Adventure Challenge. I gifted my husband this after being heavily targeted on social media, gets me everytime.
20 Date Ideas Polaroid Outdoor movie Go on a hike Day trip road trip Go stargazing Watch the sunset Have a picnic Go to a baseball game Play mini golf Go on a boat ride Go to a Farmers Market Go tubing on a river Head to the zoo Check out a Food Truck festival Go strawberry picking Relax at a hotel pool for the day See an outdoor concert Make S’mores Go rollerblading Backayard Karaoke
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The Adventure Challenge
HOT GIRL SUMMER APPROVED RECIPES
Buddha Bowl Think variety, color, & texture Servings: 4
Directions Preheat oven to 400 degrees + line two baking sheets with foil and spray with non-stick cooking spray Add chickpeas to pan on one side, diced sweet potatoes on the other side and broccoli on the additional pan Drizzle olive oil on chickpeas/sweet potatoes/broccoli and season to taste with salt/pepper Bake for 30 minutes until sweet potatoes are cooked through/soft & chickpeas brown/crispy/broccoli charred
Ingredients 2 cups cooked quinoa or riced cauliflower or go for a mixed lettuce filler if want to focus on a lower carb option since this recipe includes sweet potatoes and chickpeas 2 medium purple or regular sweet potatoes washed, peeled and cut into 1/2 inch pieces 1 tbsp oil oil Salt/pepper to taste 1 x 15 ounce can chickpeas mixed and drained 1 head of fresh broccoli 1 cup shredded purple cabbage 1/4 cup cashews smashed into small pieces for toppings 1/4 cup tahini 1 tbsp lemon juice 2 teaspoons maple syrup Cooking spray (olive oil or coconut oil)
Portion out cooked quinoa, cauliflower rice or mixed lettuce into 4 servings (1/2 cup each) Divide sweet potatoes, chickpeas, cabbage and broccoli evenly between 4 bowls and decorate on top of quinoa, cauliflower rice or mixed lettuce Drizzle tahini sauce over Buddha bowl and sprinkle cashews on top
For Tahini Dressing: In a bowl whisk together tahini, lemon juice, maple syrup and salt/pepper to taste
Sexy Salad Salads don’t have to be boring, jazz them up with all sorts of nutritious goodies Servings: 4
1 lb cooked chicken 2 medium sweet potatoes 2 bags mixed lettuce of choice 2 medium apples 1/4 cup slivered or shaved almonds 1 freshly squeezed lemon 1/4 cup poppyseed dressing Cooking spray Everything but the bagel seasoning
Directions Preheat oven to 400 degrees + line two baking sheets with tin foil and spray with non-stick cooking spray Wash chicken and cut off excess fat Add chicken to one baking sheet + spray with cooking oil spray + salt/pepper to taste
Divide lettuce into 4 bowls Add 4 ounces of cooked chicken into each bowl Add 4 ounces sweet potato into each bowl Add 1/2 chopped apple to each bowl Add 1 tbsp slivered or chopped almonds to each bowl Squeeze part of a lemon into each bowl Add 1 tbsp dressing into each bowl Toss everything together in salad, chop extra if desired Dash everything but the bagel sesame seasoning on top
Wash sweet potatoes, peel if preferred or keep skin on and cut into thin medallions Add sweet potatoes to other baking sheet & spray with cooking spray + salt/pepper to taste Bake for 20-30 minutes until chicken is cooked through and sweet potatoes are soft, cook longer if needed
Click on the photo for the link to my favorite salad cutters!
Teriyaki Salmon Bowl Sweet, savory & delicious Servings 4
1 lb salmon 1-2 cups cooked rice of preference 1 cup cooked Edamame 2 medium avocados 2 tbsp Sesame seeds 1/4 cup Whole Foods teriyaki sauce Low sodium soy sauce or gluten free Tamari sauce Cooking spray
Cook rice in rice cooker according to instructions Preheat oven to 420 + line a baking sheet with tin foil and spray with cooking spray
Divide cooked rice into 4 bowls Drizzle soy sauce or Tamari on top of rice for flavor Add 4 ounces salmon on top
Salt/pepper salmon filets to your liking Add ½ sliced avocado to each bowl Bake salmon for 12-15 minutes Add 1/4 cup edamame to each bowl When cooked to your preference, take out of oven and brush on teriyaki sauce Then broil on high for like 1-5 minutes depending on oven, make sure to watch closely, but broil until glaze is brown and crispy on top
Sprinkle 1/2 tbsp of sesame seeds on top + salt and pepper to taste Drizzle any leftover teriyaki sauce on top
Light, refreshing, tasty
Ingredients 1 lb Grilled or baked chicken 2 bags lettuce of choice 1/2 cup chopped Kalamata olives 1/2 cup Feta cheese broken into chunks 2 cups halved cherry tomatoes 2 cups diced cucumbers 1/2 sliced purple onion
For Dressing 1/4 cup extra virgin olive oil 1/4 cup Red wine vinegar 1 tbsp minced garlic 1 tsp dried mustard 1 tsp dried thyme 1 tsp dried oregano 1/4 top salt & freshly ground pepper
Directions Either grill chicken or bake chicken in advance, or use shredded rotisserie chicken if in a pinch If baking chicken, preheat oven to 400 degrees, wash chicken and bake for 25 minutes or longer if needed Divide lettuce into 4 serving bowls Top with 4 ounces of chicken, 1/2 cup tomatoes, 1/2 cup diced cucumbers, desired Kalamata olives, purple onion and Feta cheese For dressing combine all ingredients together and whisk until mixed well, drizzle dressing over the top and store the rest for up to 2 weeks in the refrigerator
Summer Cocktails Favorite drinks from non-alcoholic sparkling beverages, to coffee, protein powder and my fav summer cocktail
Super coffee with a protein boost
TOST Rose (non-alcoholic)
New flavor alert, perfect for summer!
Click the photos to shop!
Favorite protein shake right now: 1st Phorm Vegan Power Pro shake in flavor Iced Oatmeal Cookie I personally like to supplement a shake during the day to help me hit optimal protein intake for my body and goals without alway having to rely on animal protein. Plus it helps me curb my sweet tooth. Vegan Power Pro is perfect anytime throughout the day or before bed to promote muscle repair and lean muscle growth. I have been a supporter of 1st Phorm since 2016 and recommend this high quality supps company to all my friends, family and clients. Get FREE SHIPPING HERE: 1stphorm.com/leggday
Favorite champagne flutes
My Go To Summer Cocktail:
Spicy Skinny Jalapeño Margarita Can’t take credit for this one, check out the healthy recipe from THE Fit Peach https://www.thefitpeach.com/blog/healthy-jalapeno-margarita
Snacks 4 healthy snack ideas BEET-iful Hummus
3 beets 1/2 cup Tahini 1 x 15 oz. can Garbanzo beans 1 tbsp minced garlic 2 squeezed limes Couple shakes of Cumin Salt/pepper to taste Directions
1. Wash, peel and chop beets into 4 pieces 2. Place beets in steamer and steam until softened 3. Add beets to bullet or blender 4. Add Garbanzo beans, garlic, lime juice, Cumin & salt and better 5. Blend to mix together until you get your beet-iful vibrant hummus 6. Add more salt if needed 7. Transport to container and cool in fridge 8. When ready to eat, pair with carrots, raw bell peppers, plantain chips, whole grain crackers or tortilla chips & enjoy
Mango & cucumber with Tajin
Slice a mango, dash some Tajin on top, squeeze some fresh lime and you have one sweet, spicy and refreshing snack
Cowboy Caviar So much color, so much goodness! This is definitely a crowd pleaser. Super easy, super fresh.
Ingredients 1 (15 oz) can black-eyed peas, drained and rinsed or can use 1 (15 oz can) of garbanzo beans 1 (15 oz) can black beans, drained and rinsed 2 whole avocados cut into one inch pieces 1 (15 ounce) can of corn, regular or sweet, drained and rinsed 1 red onion, diced 1 (30 oz) or 2 (15oz) cans of chopped tomatoes 1/2 cup diced green bell pepper 1/2 cup diced red bell pepper 1/2 cup olive oil 1/4 cup sugar (I used stevia) 1/3 cup white wine vinegar Couple shakes of chili powder Couple shakes of pink Himalayan sea salt 1/2 cup chopped cilantro
1. In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt 2. Add tomatoes, black-eyed peas, beans, corn, red onion, bell peppers and avocado. Stir to combine. 3. Stir in cilantro. Cover and chill for at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature. 4. Serve with tortilla chips or carrot chips
Watermelon, Feta, Mint Salad The perfect treat for summer time Cut up one whole watermelon into small bite size pieces, add one small container of crumbled feta cheese and ½ cup of mint. Mix together and enjoy, it's so delicious!
PROTECT THAT SKIN!
BRIGHTEN THOSE EYES, ESPECIALLY FOR TIRED MAMAS
FOR YOUR LIPS Click the Items to Shop!
Colorful tie dye
SIDE CUT OUTS
Bermuda Striped Suit
Black Sunnies Black One Piece
Long mesh moment cover up
Leopard Bikini Gold Framed Shades
Two Piece Cover Up Sheer Wrap Cover Up
Pink Polka Dot One Piece
Weekend Vibes Tan Ball Cap
I always get questions about how I do so much and balance it all. I have a lot of interests and for me it’s really hard to choose just one. I’d consider myself a very passionate person. I’m a mom, wife, business owner, health and fitness junkie, fashion lover, social media guru, traveler, the list goes on and on. I’m constantly challenging myself with new things, projects, ways to improve my business, creating engaging content, planning adventures. I love it all. Below are my top 5 tips to improve productivity. I wouldn't be able to do all the things I love without help though, so that’s my number one tip. Accept help from your tribe.
TIP #1: Accept help I feel very blessed to have a partner who supports my passions and endeavors. He will pick up the slack or step in when I need time to do things. My mom also visits often and helps watch Ranger when I work or can sneak away for me time. My in-laws are just a call away. We also have a part time nanny starting soon. It takes a village for sure. I learned very quickly that I’m one person and it’s impossible to do everything on my own. So now, I gladly accept help.
TIP #2: Delegate work I’m very selective about where I put my energy. I focus on my strengths and then delegate other things elsewhere. For example, I will never go without a business coach. While I’m very good at creating content, I’m not as strong on the business development side. I need another person and brain to help guide me through the best strategies that will set up my business for success. I also get very stressed when it comes to finances, taxes, anything that has to do with numbers. My husband has become my finance manager and we hire a business tax specialist. Allowing and hiring other people to help you get things done is less stressful than trying to tackle it on your own. As an entrepreneur I truly value experts in the field and paying for and appreciating their services.
TIP #3: Plan ahead Prepare to succeed always. On March 5th I had a baby. On March 22nd I launched the Spring edition of this magazine. I got so many questions about how I was able to do this. The answer is planning ahead. My team and I started working on the magazine in January. We set a target launch date, created a content creation calendar, took action and got it done. It was a lot of work, but fun. I also work very well under pressure. That dates back to my reporter days where I would seek out and turn a story for the news in a very short period of time. When you plan ahead you can visualize how you want to get things done. It’s motivating.
TIP #4: Prioritize I’I’m very guilty of taking on too many things at once. I’m an overachiever and sometimes to a fault. So, I do have to prioritize what are my must dos, want to dos and things that can wait. That way I can start with the top priorities and then move to lower priority items or eliminate certain things that don’t serve me. Being clear on what matters most is important. That way you know where to put most of your energy.
TIP #5: Time block We all have the same 24 hours in a day and it goes by so quickly. I like to make the most of my time so I time block the best that I can. First, I plug in my work commitments, then I look at the time gaps I have left and assign time slots for self care, my workouts, projects, etc. Doing this also prevents me from getting distracted, losing time on social media or binge watching shows. I also know when I’m most productive and efficient and times when I need to wind down and rest. Google calendar is my go to for organization and setting up my days for success.
Bluelight Glasses Action Notebook
Grocery List Pad
rgan O y
en Ess tia
Desk Phone Stand
tio iza n
A l l M s l
Organizer Desk Pad Click to Shop
TRAVEL LUGGAGE NEEDS
Smart & Cute TREASURE YOUR MEMORIES
KEEP THOSE BATTERIES CHARGED
FRESH & CLEAN
TRAVEL So far Ranger has been to New Jersey, New York, Pennsylvania and Connecticut! On his travel schedule: Delaware, South Dakota, Wyoming, Oklahoma, Texas, Illinois, Rhode Island, Massachusetts and California.
With a Baby My husband and I knew we would want to continue to travel once Ranger arrived. We love getting away on the weekends, chasing adventures, exploring new places and a change of scenery. That being said, traveling with a baby is a whole new ball game. There’s a lot of prep work that goes on. We rely on a working list that ensures we’re not missing a beat. This list is based on road trips, we haven’t mastered flying just yet. That’s coming in August, wish us luck. Just like anything, it’s all about preparing to succeed. Traveling with a baby can be overwhelming, but it’s all about having the right mindset. One moment at a time, one hurdle at a time. Despite some stressful moments, cuddling in a big comfy hotel room bed, ordering room service and watching some classic movie with my husband and baby by my side is worth it. The memories of new experiences are worth it. My top tips before going on a road trip with a baby…
TIP #1 Make your list of what you need Pack and prepare in advance to reduce stress and to prevent scrambling last minute. I usually start packing three days before our trip so we’re ahead of the game. I first tackle clothes then the necessities because we are using the major needs up until we actually leave. We also do a car check so it’s clean and cleared of any junk before packing it up. We also make sure our car is prepped with burp cloths at hand, kleenex, paper towels, wet wipes, hand sanitizer, masks, etc. Basically all the essentials just in case.
TIP #5 Map out your mid trip stop for bathroom breaks, food, feeding breaks for nursing and/or bottle feeding I don’t know about you but I like having a stop factored in so I can gage how much water I can drink, that there’s good food available and a clean bathroom. Plus now, I need a comfortable place to nurse at. We look ahead at the map and determine our best stop.
Dress your baby in light layers
Have a portable shooser
Car rides can get hot/cold real fast so make it easy to keep your baby comfortable and content. So far we have only traveled during warm weather so Ranger is usually wearing a light, breathable long sleeve Gerber onesie with built in mittens. We sometimes leave his legs bare, but put socks on him. Then we have a light blanket ready in case he gets cold. If he feels warm, we take off his socks and free his hands. We’ve also traveled in a light footed onesie which is comfortable. We think about his outfit being practical and easy for us to change during road trip stops. We always pack a backup onesie in our diaper bag along with extra socks, gloves, burp cloths, etc.
Music also works just fine, but we have found it useful connecting one of our portable shooshers to Ranger’s car seat. That way we can turn on white noise if we need to help aid his rest time.
I love car snacks. At home I can go a few hours without eating but in the car I feel like I have to eat every hour. I’m always on the hunt for healthier chips, healthier candy, stuff to munch on. I also bring my gallon of water but only sip until I’m about 30 minutes out from our destination then I start drinking so I don’t get too far behind.
Take off during nap time We base traveling after feeding times. That’s when Ranger is the calmest and ready to drift off to dreamland. Plus, it gains you 2-3 hours of road time before feeding time. SCORE!
TIP #4 Have window screens and a car mirror to see your baby at all times Nothing is worse than having the sun beaming on you and not being able to shield yourself. Ranger really doesn’t like the bright sun in his face. He gets uncomfortable. Our vehicle came with window screens that you can open and close which is nice. We also have a mirror in place so we can look back and see his cute little face sleeping or wide eyed. This is the one we have: https://amzn.to/34tW4PE
TIP #7 For the adults or toddlers pack snacks, reduce water intake
Savory: https://amzn.to/3yJIdCS Sweet: https://amzn.to/3vzev1e Gallon water container: https://amzn.to/34oCAft
TIP #8 Have some distracting activities on standby This will help keep the baby amused We have an avocado stroller toy we keep on Ranger’s car seat. He’s always fascinated by it. We also bring a couple rattles he can grip just to keep him amused if he needs some sensory activities. We’re never empty handed. Prepare to succeed.
TRAVEL Having the items below work for us and our baby and maybe they will work for you too. BATH
STROLLER & DIAPER BAG
DIAPERS & WIPES
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TRAVEL If you are breastfeeding and/or pumping, these items are essential. Pick a bag and pack it with some of the recommendations below. I have two pumps and I pack both. One is stronger and optimal for big pumps, the other is portable and great for on the go and/or in the car.
What a fun project this has been for me. I told myself I wanted to commit to releasing a magazine with each season and I followed through. With a plan, passion and action, you really can achieve anything you put your mind to. This magazine evolved from having interests in so many things from health and fitness, to fashion, shopping, sharing life experience and more. I encourage you to chase those things that make you happy, challenge yourself and that bring you joy. I hope my excitement shines through the content and I truly hope you took something valuable from each edition. I really appreciate your support along the way. All of you reading this inspires me to keep sharing my interests day after day. Wishing you a beautiful day today and everyday!
Season! Ashley Legg