With people like Reese Witherspoon and Ryan Gosling on her books, when celebrity fitness trainer Ashley Borden shares her gems of health wisdom we pay attention.
The ‘master trainer,’ who is also key figure in Khloe Kardashian’s new show “Revenge Body,” chatted to Mind Body Green and spilled her top three rules for improving fitness, health, and overall wellbeing, and they are surprising simple.
1. Eat more of the right foods and less of the wrong ones
“Avoid sugar. That includes alcohol sugar,” says Borden on which foods to avoid. “Sugars are inflammatory and trigger more sugar cravings, along with increasing inflammatory cortisol levels, which cause belly fat.”
Advising on what foods we should be filling up on instead she advises: “Choose vegetables that are all the colors of the rainbow and focus on dark-green veggies, too.”
“These give us phytonutrients, which have many antioxidant assets that can put a stop to cell damage, which helps strengthen our immune system, prevents cancer, has a positive effect on our hormones, and improves our overall health and vitality.”
2. Make sleep a priority
On the importance of sleep, Borden says: “I always tell my clients that I would rather them get sleep instead of working out on four hours of sleep”.
“Studies have shown that between seven-and-a-half and eight hours of sleep every night helps the body repair itself and regulate inflammation in the body.”
I always tell my clients that I would rather them get sleep instead of working out on four hours of sleep.
She also warns lack of sleep can have a negative impact on our metabolic process: “This produces a higher amount of the inflammatory stress hormone, cortisol.”
“Cortisol has its time and place in our bodies, but not at night. Cortisol heightens our alertness, the last thing we need when we crave sleep.”
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3. Exercise outside
“The number of outdoor workouts [you do each week] really depends on the person and her or his preference, but getting outdoors for even 10 minutes provides the body with a natural dose of vitamin D.”
I like to take people’s training away from mirrors.
“Being outside also provides amazing mental stimulation. I have taken clients out for power walks with a backpack full of mini bands and bands with handles to create a hillside neighborhood circuit workout. Afterward, they’ll say, ‘Wow. I realize I really enjoyed being outside. I would have never done this otherwise because I’m so ingrained in my gym habits.'”
The other benefit of exercising outdoors? A lack of mirrors, according to Borden. “I like to take people’s training away from mirrors.”
“Nature can free you from your mirror obsession and connect you to the movement that your body is capable of instead, thus evoking more physical gratitude than criticism.”