Fitness influencer Ashy Bines is showing off her dedication to staying fit, rocking a two-piece workout set while jogging in her latest Instagram video. “WOW….. I don’t even know what to say 😅,” she captioned the clip, braving the wind as she powered through her run. Known for her disciplined approach to diet and exercise, Ashy has shared plenty of practical advice to help her followers achieve their fitness goals. From smart meal planning to healthy eating habits, here are her top tips for staying in incredible shape.
“Avoid sugar like the plague!” says Ashy. “It is NOT GOOD FOR YOU! In fact, processed sugars are completely empty of any benefit to our body. Therefore look for food that is high in the nutrients that your body craves. *Side Note: The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch,” she reveals in one of her eating plans.
She also makes sure to eat fat – but only the good kind. “Educate yourself as much as you can on good fats versus bad fats,” says Ashy. “We need to eat good fats such as avocado, nuts and oily sh to give our bodies access to vital Omega acids and essential vitamins, but need to avoid trans fats that influence all types of health problems. Olive oil is also a great fat when used cold, but steer clear of vegetable oil.”
Ashy swears by a healthy diet filled with “clean, whole foods,” to operate the body at its fat-burning best. “Each one of my meals combines a balanced serve of vital carbohydrates, protein, and good fats. Although I do outline the importance of limiting our carbohydrate intake, it is important to note that I also choose particular carbohydrates to eat. Complex carbohydrates are an important source of energy & we couldn’t operate properly without them. They hold vitamins & minerals, and can be found in milk, yogurt, fruit, vegetables, and beans for example. However, if we eat too many carbohydrates, more specifically, if we eat them at times when our body is less likely to convert them to energy (ie. with dinner), this is when they are stored as fat,” she says. However, simple sugars are a no-no. “Protein on the other hand plays an important role in all its forms. It is needed by our body to repair, rebuild, replenish and maintain healthy muscles and organs. Every single one of our cells requires protein to operate, and it is particularly important in kick-starting our liver functions and controlling our metabolism.” She also recommends protein at every meal. “Egg whites are full of protein but too much yolk is unnecessary fat you do not need. Two egg yolks are more than enough per day.”
Ashy recommends eating bigger meals earlier in the day. “A common misconception” is that “our largest meal should be dinner,” Ashy maintains. “This is when our bodies our slowing down and food begins to ‘sit’ in our bodies, rather than being transformed into the energy it needs. It is an even bigger misconception that skipping breakfast altogether will help us lose weight. When our bodies are most active is when we should be feeding them with the highest amounts of nutrients – ie. before we start the day!I like to look at my eating day like an upside-down pyramid. I start my day with a big breakfast & work gradually into smaller meals by the time dinner arrives.”
Ashy recommends eating frequently. She feeds herself “every 2-3 hours” to keep her metabolism going throughout the day. “If you do not eat, your body will go into starvation mode & will actually STORE FAT!” she says.