10 Day Travel Itinerary: Baliashleymarand2019-10-10T21:00:53+00:00

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10 days in bali, indonesia

PICK UR OWN FLOWERS at these local NH + MA Farms!

PICK UR OWN FLOWERS at these local NH + MA Farms! 💐🌾 There’s maybe only a couple more weeks left for you to hit these farms and cut your own fresh stems. Most flower farms only have blooms through the end of September. This was one of my favorite little day activities we’ve done while being back in New England so far. I cut and made a bright boho bouquet that lasted far longer than store bought flowers!⁠⠀
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PRO TIP: most flower farms are near other cute sights like pancake houses or true farm-to-table cafes. So do a little research and make a day out of it! 🥞🐮⁠⠀
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ALSO: most of these farms have other things you can pick too! Like berries and apples. 🍓🍎 in addition to farm stands where you can buy lots of local food items.⁠⠀
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📌 SAVE THIS POST ⁠⠀
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New Hampshire:⁠⠀
▪️ @rosalysgarden⁠⠀
▪️ @moultonfarm⁠⠀
▪️ @springledgefarm⁠⠀
▪️ @longviewfarmstand⁠⠀
▪️ @butternutfarm⁠⠀
▪️ @sunnycrest_farms⁠⠀
▪️ @blueberrybayfarm⁠⠀
▪️ @riverviewfarmnh⁠⠀
▪️ @beansandgreensfarms⁠⠀
▪️ @bluemoonberryfarm⁠⠀
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Massachusetts:⁠⠀
▪️ @parleefarms⁠⠀
▪️ @landssake⁠⠀
▪️ @indianheadfarm⁠⠀
▪️ @wardsberryfarm⁠⠀
▪️ @quonquont_farm⁠⠀
▪️ @barrettsmillfarm⁠⠀
▪️ @smallfarmstow⁠⠀
▪️ @thesevenscoolidgeplace⁠

Yesterday I posted in my stories about how I’ve

Yesterday I posted in my stories about how I’ve been feeling very depressed lately - and so many of you reached out to express that you’ve been feeling the same (also TYSM your kind words of support hold so much weight to me).⁠⠀
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I’ve spent quite a bit of time thinking about why it is that so many of us are feeling as if we are residing in a dark cloud, and I’ve landed on two things: grief + lack of progress.⁠⠀
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Let’s unpack these.⁠⠀
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Grief.⁠⠀
So many of us are grieving losses this year. Lost trips, weddings, businesses, graduations, once in a lifetime memories, and worst of all people. The symptoms of grief and depression are very similar according to the DSM. I’ve found that for me, a lot of these feelings stem back to control and expectations. I’m having a hard time reconciling what my expectations for this year were versus the realities of how things have gone. And thus, I’m grieving this disconnect.⁠⠀
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Lack of progress.⁠⠀
Progress is the opposite of depression. (I believe that’s a @timferriss quote). While the months have gone by, for a lot of us it feels as if time has been standing still. I’ve been trying so hard to swim to shore, but instead keep finding myself wading water - and that’s exceptionally challenging for a type-A, goal-oriented person.⁠⠀
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Look… I usually try to keep it empowering and uplifting here, but sometimes to get to the light you have to face the dark. And without understanding your shadows and negative thought patterns all of the positivity and mindset shifting talk just feels like a total load of shit. Spiritual bypassing at its finest. We live in a world of dualities and in betweens and true growth requires us to embrace it all. // #ashleymarandhealth

QQ: what are some of your favorite memories from t

QQ: what are some of your favorite memories from this summer? 💫

It’s hard to believe that summer is already coming to a close. And even though this summer likely looked a lot different than what most of us were expecting or anticipating, it’s impressive and encouraging to notice how we were able to adapt, persevere and find pockets of joy even in challenging times.

PS - fingers crossed for a little mid September heat wave in New England so I can squeeze out a few more beach days ☀️🌊

You guys know I’ve been focusing my skincare rou

You guys know I’ve been focusing my skincare routine on hydration + reducing hyperpigmentation ✨ That’s why when @yeouthskincare reached out offering to send me a sample of their Vitamin C&E Serum, I was more than ready to give it a try! I use a dime size amount in the morning while my face is still damp from toner (helps the product absorb better + deeper) to fight free radicals all day long. The result? Smooth, glowy skin! Bonus, this serum isn’t sticky how other Vitamin C serums can be.⁠⠀
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Here’s what’s in it:⁠⠀
🧡 VITAMIN C - brightens & helps fade hyperpigmentation and dark spots⁠⠀
🧡 VITAMIN E - protects & defends skin from damage⁠⠀
🧡 Hyaluronic Acid - restores hydration & suppleness⁠⠀
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Plus @yeouthskincare is:⁠⠀
✔️ Natural⁠⠀
✔️ Vegan⁠⠀
✔️ Cruelty Free⁠⠀
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Head to my link in bio and use SOCIAL20 for 20% off your first purchase!⁠⠀
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#yeouth #yeouthskincare #ad #vitamincserum⁠

20 MIN LOWER BODY BAND BURN 🔥 Fun fact: did you

20 MIN LOWER BODY BAND BURN 🔥 Fun fact: did you know the more you train your legs, the better your metabolism works and the more calories you burn? It’s because they’re the biggest muscle groups in your body. Hit this workout before a long weekend of fun! If you want more, do everything twice through for a 40 min workout!⁠⠀
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📌 SAVE FOR LATER + TAG A FRIEND⁠⠀
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CIRCUIT 1: 60 sec on, 30 sec off ⁠⠀
👉🏽 Jump (2) + floor tap squat⁠⠀
👉🏽 Staggered split lunge (L)⁠⠀
👉🏽 Staggered split lunge (R)⁠⠀
👉🏽 Lying leg extension (L)⁠⠀
👉🏽 Lying leg extension (R)⁠⠀
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CIRCUIT 2: 60 sec on, 30 sec off ⁠⠀
👉🏽 Sprawl + side step⁠⠀
👉🏽 Rainbow leg lift (L)⁠⠀
👉🏽 Rainbow leg lift (R)⁠⠀
👉🏽 Calm shells (L)⁠⠀
👉🏽 Calm shells (R)⁠⠀
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CIRCUIT 3: 60 sec on, 30 sec off ⁠⠀
👉🏽 Monster walk + squat jump at front and back⁠⠀
👉🏽 Elevated bridge (1) + knee pulse (2)⁠⠀
👉🏽 Lying leg lifts (L)⁠⠀
👉🏽 Lying leg lifts (R)⁠⠀⁠⠀

Questions I’m asking myself during tonight’s P

Questions I’m asking myself during tonight’s Pisces full moon:⁠
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✧ How can I ride the currents of my emotions without getting pulled under by the waves?⁠
✧ What tools do I have to reduce rumination?⁠
✧ Even though so much has felt stagnant, what have I experienced this year that has felt dynamic?⁠
✧ What’s holding me back from fully leaning into my intuition?⁠

LOW IMPACT FULL BODY STRENGTH WORKOUT 💪🏽 Thi

LOW IMPACT FULL BODY STRENGTH WORKOUT 💪🏽 This quick 20 min strength workout is easy on the joints & neighbor friendly for apartment living! Since it’s a strength workout, try to use the heaviest weights you have available and can reasonably lift without sacrificing your form.⁠⠀
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📌 SAVE FOR LATER + TAG A FRIEND⁠⠀
Don’t forget to @ me in your stories if you complete 🤗⁠⠀
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CIRCUIT 1: 4 rounds⁠⠀
▶️ narrow row + tricep extension x 12⁠⠀
▶️ suitcase squat + hammer curl x 12⁠⠀
▶️ full body crunch x 12⁠⠀
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CIRCUIT 2: 4 rounds⁠⠀
▶️ chest fly + overhead press x 12⁠⠀
▶️ lateral squats x 24 total⁠⠀
▶️ russian twists x 24 total⁠⠀
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CIRCUIT 3: 30 on, 15 off, 3 rounds⁠⠀
▶️ kneeling squat step ups (option to add a weight)⁠⠀
▶️ commandos⁠⠀
▶️ bicycles⁠

It was 58° out this morning. Mask girl summer is

It was 58° out this morning. Mask girl summer is quickly coming to an end 😷👙 you can feel fall just creeping around the corner (wtf). Before you know it, we’re going to be swapping out our bikinis and skinny margs for flannel face masks and red wine. Actually, jk who am I kidding - marg life forever. 🤘🏽 Also, what a strange world we are living in that masks have now become a seasonal fashion statement. 💁🏽‍♀️ I kind of don’t hate it though? Is that weird?⁠
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Are you looking forward to fall or more about that endless summer vibe? 🍂☀️⁠
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PS - sorry not sorry, going to need to post all the beach photos I’ve been saving on my phone in the next two weeks before we’re knee deep in snow. 🤷🏽‍♀️

6 THINGS EVERYONE SHOULD DO RIGHT NOW TO IMPROVE I

6 THINGS EVERYONE SHOULD DO RIGHT NOW TO IMPROVE IMMUNITY 👊🏽 I heard someone on a podcast say this, and it really stuck with me (paraphrased):

“When a computer gets a virus, the technicians strategy isn’t to kill the virus. Rather, they focus on upgrading the system and defense mechanisms.”

So why isn’t there a larger focus being placed on upgrading our system -- i.e. our health? This has been one of my largest frustrations with coronavirus coverage this year. And what this virus has exposed is how unwell so many in our country are, placing them at a much higher risk of illness.

So here are 6 easy, attainable things - all recommended from countless doctors I’ve listened to and read from - everyone can do to improve their health.

🖇 PLEASE SAVE, TAG + SHARE this information widely with your friends and loved ones.

👉🏽 GO OUTSIDE or SUPPLEMENT VITAMIN D - Vitamin D plays a critical role in activating T Cells, immune defenders that target and kill infected cells. The only way to synthesize Vitamin D is from the sun or certain foods, but 50% of the population is deficient on a good day with that percentage increase drastically among the elderly and obese.

👉🏽 SLEEP WELL - on a cellular level, sleep functions as a sort of trash removal system cleaning your body of neurotoxins

👉🏽 TAKE ZINC & SELENIUM - these important minerals reduce DNA damage and oxidative stress on your cells

👉🏽 MANAGE YOUR STRESS - studies show that chronic stress has a negative immune response, with upwards of 80-90% of illness and disease being related to stress

👉🏽 REDUCE or ELIMINATE SUGAR + ALCOHOL - it only takes 75g of sugar to lower your immune response. Similarly, alcohol slows the immune system, making bacteria-fighting white blood cells sluggish and much less efficient

👉🏽 MOVE YOUR BODY or EXERCISE REGULARLY - there are so many reasons here, but one strong reason is exercise helps antibodies and white blood cells circulate through your body more rapidly so they can detect illness earlier.

**Note** these things are not a treatment or cure for coronavirus. This information is simply meant to help you increase your overall health and immunity.

SWEATY SUPERSET SCULPT 💦 Save this 35min worko

SWEATY SUPERSET SCULPT 💦 Save this 35min workout to complete this weekend or next week + grab the playlist in my stories or link in bio. 🎶 Try to challenge yourself to move with the beat. Tag me in your stories if you complete! 🤗⁠⠀
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CIRCUIT 1: 40 sec on b2b 40 sec on, 20 sec rest, 4 rounds⁠⠀
(switch legs every other round)⁠⠀
💧 Lunge w/front raise to curtsey lunge w/ lateral raise⁠⠀
💧 Single leg lunge jump⁠⠀
✋🏽 20 sec rest⁠⠀
💧 Deadlift + upright row⁠⠀
💧 Kettlebell swing⁠⠀
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CIRCUIT 2: 60 sec on b2b 60 sec, 30 sec rest, 2 rounds⁠⠀
💧 Plank shoulder taps (4) to burpee (2)⁠⠀
💧 Jumping jack (4) + jabs (4)⁠⠀
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CIRCUIT 3: 40 sec on, 20 sec rest, 4 rounds⁠⠀
💧 Single arm medicine ball push up (or use a block, stack of books, etc.) - switch arms every other round⁠⠀
💧 Chest press w/static bridge⁠⠀
💧 Tricep dip w/alternating toe taps⁠

TRY THIS ⚡️ Instead of focusing on all the thi

TRY THIS ⚡️ Instead of focusing on all the things that didn’t happen or were forced to be delayed this year, shift your perspective to notice all the things that DID get to happen instead.⁠
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Let me tell you..I had a lofty to do list for this year. I had a plan, things were teed up, everything seemed as if it was falling into place, and then all of that got thrown in the air, multiple times. And really, nothing on that list has been realized yet.⁠
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I’m not going to lie, it takes a lot of effort to shift your perspective like this. But, by doing so, you’ll be able to appreciate ALL the things and memories that were able to fill the void… spending quality time with family, connecting more deeply with friends on phone and zoom calls, picking up new hobbies or skills… and most importantly REALIZING HOW RESILIENT AND ADAPTABLE YOU ARE. // #ashleymarandhealth

NH EATS 🍴Alright gang, my top picks for #nheats

NH EATS 🍴Alright gang, my top picks for #nheats is finally here! I know you guys have been begging for this content (lol not a single person has asked…), so I’m happy to finally have a solid list to share with you!⁠
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📌 SAVE THIS POST & Let me know where else I need to check out! 👇🏽⁠
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HEALTHY EATS + CAFES⁠
@troysfreshkitchen⁠
@osheasnh⁠
@pressedcafe⁠
@truckerstribe⁠
@kooksnh⁠
@commonrootsnh⁠
@sandpipercoffeeshop⁠
@laneyandlucafe⁠
@thevibe_hudson⁠
@thegreenroomnh⁠
@the__juicery⁠
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VINEYARDS⁠
@zorvinovineyards⁠
@flag_hill (also a distillery)⁠
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BREWERIES⁠
@backyardbrewery (also good for dates)⁠
@603brewery⁠
@pipedreambrewing⁠
@seadog_exeter (good view too)⁠
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DATE NIGHTS⁠
@thefoundrynh⁠
@mintbistro⁠
@copperdoornh⁠
@martingalewharf⁠
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MEXICAN⁠
Don Ramon Merrimack⁠
@cjsgreatwestgrillnh⁠
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SUSHI⁠
You You in Nashua⁠
Dynamite in Hudson⁠
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BOMB ASS FOOD⁠
Collin’s Brother’s Chowder⁠
@amphorarestaurant⁠
@giovannis_salem_nh (other locations too)⁠

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