Episoder
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OVERVIEW:
f youâve ever looked back and thought, âI wish I had known that soonerâŠâ â this oneâs for you.
In todayâs episode, Iâm opening up about the biggest lessons Iâve learned in my 20s that completely changed how I take care of my body now in my late 30s. From chasing the scale and doing hours of cardio to learning how to support my hormones, fuel my metabolism, and actually feel good, Iâm sharing the hard truths, the mindset shifts, and the science-backed strategies I wish I had known a decade ago.
Whether youâre in your 30s, 40s, or beyond, I hope this episode gives you permission to stop chasing quick fixes and start building real, sustainable health, no matter where you're starting from.
TOPICS DISCUSSED:
Why more cardio and less food wonât fix your metabolism
How under-eating and over-training actually work against fat loss
The power of understanding your cycle and hormonal shifts
Why strength, protein, sleep, and stress management matter more than ever in your 30s and 40s
What I would do differently â and what Iâm doing now that works
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneTake My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizFollow Ashley on Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
In this episode, we chat with Julie, a seasoned nurse practitioner with over 25 years in healthcare, to explore the transformative power of gut health on metabolism and overall well-being. Julie shares her journey from conventional medicine to a holistic, food-first approach and explains how innovative clinical testing can uncover the root causes of chronic symptoms.
In This Episode, We Discuss
The Gut-Metabolism Connection: How an imbalanced microbiome can stall fat loss and slow metabolism
Beyond Symptoms: Root-Cause Testing
Overview of innovative stool, breath, and blood tests
Why âtest, donât guessâ leads to more personalized and effective protocols
Food as Medicine: Julieâs everyday dietary recommendations for gut repair
Key nutrients and functional foods that support metabolic health
Holistic Strategies for Lasting Results: Lifestyle modifications to restore energy, mental clarity, and sleep quality
RESOURCES:
Follow Jenn on Instagram HERE:www/instagram.com/julieannwellnessLearn more about her programs here: www.julieannwellness.comClick here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930 Click here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley on Instagram: @ashley_fillmore1Email us at: [email protected] Take my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
Manglende episoder?
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OVERVIEW:
Feel like you're doing everything right but the scale wonât budge â and youâre more tired, bloated, and frustrated than ever?
You're not alone, and you're not doing anything wrong. In todayâs episode, Iâm breaking down how your hormones directly impact fat loss â especially during perimenopause and midlife. Weâre talking estrogen, progesterone, thyroid, and cortisol⊠and how imbalances in these key hormones can sabotage your progress even when your nutrition and workouts are on point.
I'll also share the common signs to look for if your hormones are out of balance, and what steps you can take to address them â starting with my signature coaching framework: The Three Phases of Transformation â Repair, Rebuild, and Results.
TOPICS DISCUSSED:
The truth about estrogen dominance and how it shows up in your body
How low progesterone impacts your mood, cravings, and sleep
Why cortisol and thyroid issues can keep your metabolism stuck in survival mode
How to spot the signs of hormonal imbalance and what to do next
Why testing â not guessing â is key to long-term, sustainable fat loss
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneTake My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizFollow Ashley on Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] Want to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
In this episode, we chat with Jessica Cording, MS, RD, CDN, INHCâa dietitian, health coach, and bestselling author who simplifies healthy living by integrating nutrition, lifestyle, and mental health. Jessica shares actionable strategies on improving metabolic health for women in their late thirties and beyond, tips on eating for better sleep, and stress management insights drawn from her books The Little Book of Game-Changers and The Farewell Tour as well as her Drama-Free Healthy Living podcast. Tune in for practical, drama-free guidance on building sustainable wellness habits.
RESOURCES:
Follow Jenn on Instagram HERE:@@jesscording Learn more about her programs here: https://www.jessicacordingnutrition.com/Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930 Click here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley on Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
In this episode, we sit down with Jenn Trepeckâa true force of nature in the wellness space. Jenn, an Optimal Health Coach, Podcaster, and Business Consultant, shares her transformative journey from being the âskinny oneâ in a family of dieters to overcoming her weight management struggles and âkicking her food issuesâ for good. With over a decade of experience working with clients, she now empowers others through her engaging podcast, Salad with a Side of Fries, where science meets real-life practicality.
In This Episode, We Dive Into:
Bullseye of Change:
How to identify and target key areas in your wellness journey for meaningful change
Willpower & the Myth of Motivation:
Debunking common myths about motivation
Exploring how structured habits and realistic expectations can drive long-term success
The Science of Cravings:
Unpacking the biological, psychological, and environmental factors behind cravings
Practical tips to manage and overcome unhealthy cravings without sacrificing enjoyment
RESOURCES:
Follow Jenn on Instagram HERE:@jenntrepeck Learn more about her programs here: https://asaladwithasideoffries.com Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930 Click here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley on Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
If youâre in your late 30s, 40s, or 50s and wondering why weight loss feels harder than ever â this episode is for you. Youâre not broken, and itâs not just âgetting older.â The truth is, midlife brings real physiological shifts that impact your metabolism, hormones, energy, and fat loss.
In this episode, Iâm breaking down exactly why weight loss becomes more difficult in midlife â and what you can do about it. From declining muscle mass and metabolic slowdowns to hormonal fluctuations during perimenopause, Iâll explain whatâs really happening in your body.
Plus, Iâll introduce you to my signature framework: the Three Phases of Transformation â Repair, Rebuild, and Results â and how this process helps my clients overcome plateaus, balance their hormones, and finally see progress that lasts.
Why midlife weight gain is not your fault â and how to work with your body, not against it
How aging impacts your metabolism and what you can do to restore it
The hormone shifts that stall fat loss (estrogen, progesterone, cortisol, thyroid)
An overview of my 3-phase coaching framework: Repair, Rebuild, and Results
Hereâs the thingâthereâs nothing wrong with wanting to figure things out on your own, but if youâre tired of trial and error and want a proven, structured plan designed for YOU, it might be time to stop spinning your wheels and get the support you deserve.
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneTake My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizFollow Ashley on Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
For so many women, chronic pain becomes a way of lifeâsomething they just push through, manage, and try to ignore. But what if the very mindset of pushing through is actually making the pain worse?
In this episode, I sit down with Dr. Redmond, a clinical psychologist and chronic pain strategist, to unpack the new science of pain recovery and why women, in particular, need a different approach. With over a decade of experience helping women break free from the cycle of sensitivity, flare-ups, and frustration, Dr. Redmond shares her insights on how to take back control, reshape your behaviors, and accelerate healing.
Inside This Episode, We Cover:
đč Why the culture of treating chronic pain is shiftingâand why this matters for women.
đč The hidden consequences of pushing through pain (perfectionism, people-pleasing, and more).
đč Is full recovery possible? How do we accelerate the healing process?
đč How pain is more than physicalâunderstanding the brain-body connection.
đč The difference between managing pain and actually healing from it.If you or someone you love has been stuck in a cycle of chronic pain despite trying all the medical fixes, this episode will open your eyes to a new way forward.
RESOURCES:Follow Dr. Redmond on Instagram HERE:@drannaredmondLearn more about her programs here: www.drannaredmond.comClick here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
So many women believe they should be able to figure out their health and fitness journey on their own. After all, with so much free information out there, why would you need a coach, right? But hereâs the hard truth: if DIYing your fitness and nutrition worked, youâd already have the results you want.
In this episode, Iâm breaking down why going at it alone might be the very thing holding you backâand why investing in the right support could be the key to finally seeing the progress youâve been chasing.
Inside This Episode, I Cover:
đĄ The difference between knowing what to do and actually doing it consistently.
đĄ Why most DIY fitness plans failâand the common mistakes women make when trying to go it alone.
đĄ The power of customization, accountability, and coaching in creating real, lasting results.
đĄ How self-sabotage, metabolic shifts, and blind spots keep many women stuck in a cycle of frustration.
đĄ Why even the most self-motivated women get better results when they have a coach guiding them.Hereâs the thingâthereâs nothing wrong with wanting to figure things out on your own, but if youâre tired of trial and error and want a proven, structured plan designed for YOU, it might be time to stop spinning your wheels and get the support you deserve.
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneTake My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizFollow Ashley On Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
Have you ever felt like your lab work came back ânormal,â but you still donât feel right? Youâre not alone. So many women struggle with fatigue, weight gain, gut issues, and hormone imbalances, only to be told everything looks fine. But hereâs the truth: typical blood tests donât tell you squat.
In this episode, I sit down with Jenn Malecha, a Functional Diagnostic NutritionÂź Practitioner and health coach, to uncover the missing pieces of your health puzzle. Jenn helps busy, health-minded professionals take back control of their health by getting access to the right lab tests, functional strategies, and personalized solutionsâso they can finally feel like themselves again.
RESOURCES:Follow Jenn on Instagram HERE:https://www.instagram.com/wholistichealthboss/Learn more about her programs here:https://wholistichealthboss.com/Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
If you've been wondering whether the Oura Ring is worth it, this episode is for you! I'm giving you my honest review of this tiny but powerful tool that has made a huge difference in how I manage my health, energy, and recovery.
In this episode, I break down why I love my Oura Ringâespecially the features that help me stay in tune with my body as a busy mom, coach, and strength-training enthusiast in my late 30s.
Weâre talking about:
âš Cycle tracking and how it helps me plan my workouts and manage stress
âš My favorite metricsâReadiness Score and Sleep Scoreâand how I use them daily
âš How Oura helps me not overtrain and stay in a healthy rhythm with activity
âš Why itâs a game-changer for women who want to balance hormones and boost metabolismThis isnât just about dataâit's about using feedback to make smarter choices, avoid burnout, and feel your best.
If youâre curious about wearable tech that actually supports your goals (not just tracks steps), hit play now!
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneTake My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizFollow Ashley On Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
Ever wondered what your personal trainer and nutrition coach actually does behind the scenes? In this episode, Iâm pulling back the curtain and sharing some real-life confessions about my own fitness and nutrition habitsâwhat I actually do versus what people assume I do.
Inside This Episode, I Share:
đĄ Why I occasionally enjoy a glass of wine or a cocktailâand why I donât feel guilty about it.
đĄ How I balance nutrition, fitness, and real life without an all-or-nothing mindset.
đĄ The truth about my own struggles and challenges as a coach (yes, Iâm human too!).
đĄ What my actual workout and eating routine looks likeâspoiler: itâs not as âperfectâ as you might think.One of the biggest myths in the fitness world is that trainers and coaches never indulge, never miss a workout, and always follow the âperfectâ plan. But the reality? Sustainability is the key to long-term success, and that means having a balanced approach.
If youâve ever felt like you have to be 100% perfect to see results, this episode is for you. Tune in for an honest, no-BS conversation about what really matters when it comes to fitness, health, and enjoying life.
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneTake My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizFollow Ashley On Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
In todayâs episode, Iâm breaking down the importance of understanding what phase youâre currently in when it comes to your fat loss and health journey. Whether you're in a Repair, Rebuild, or Results phase, your strategy needs to match your current hormonal and metabolic needs to actually see progress.
Iâll walk you through why I created the Phase Assessment Quiz, how it works, and how this quick (and free!) tool can help you stop guessing and start making informed decisions that align with where your body is right now.
If youâve ever felt stuck, frustrated, or confused about why nothing seems to be workingâthis episode is for you!
đŻ Youâll Learn:
The three distinct phases I use with all of my clients
How being in the wrong phase can stall your results
Why customizing your approach is key to long-term success
What to do after you get your quiz results
RESOURCES:
Take My PHASE ASSESSMENT QUIZ HERE: https://www.metabolicfix.com/phase-quizClick here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
Are you feeling burned out, constantly fatigued, or struggling with low energy no matter what you do? Youâre not aloneâadrenal and thyroid health play a critical role in how you feel every day. In this episode, Iâm joined by Dr. LuLu Shimek, a Functional Medicine Practitioner and Naturopathic Physician, to dive deep into the root causes of adrenal burnout, thyroid imbalances, and the secrets to longevity.
Dr. LuLu is an expert in womenâs health, biohacking, and epigenetics, and she shares powerful insights on how to optimize energy, balance hormones, and support long-term vitality. If youâve been searching for natural ways to reset your body, feel younger, and heal from stress, this conversation is packed with science-backed strategies you donât want to miss.
RESOURCES:Follow Tanja on Instagram HERE:https://www.instagram.com/drlulushimek/Learn more about her programs here:www.doclulu.com Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW: In this episode of Cheers to Your Success!
Ever found yourself doomscrolling on social media, comparing your progress to someone else's, and suddenly questioning everything about your plan? Youâre not alone. In todayâs episode, weâre diving deep into the dangers of comparison, the mental spiral of doomscrolling, and why trusting your approach, your coach, and your plan is critical for success.
In this episode, weâll cover:
How social media fuels self-doubt and unrealistic expectationsWhy comparing yourself to others can stall your progress
The importance of trusting your coach and sticking to your planHow to stay focused on your own journey instead of chasing quick fixesPractical tips to stop the scroll, shift your mindset, and stay on trackYour fitness and health journey is uniqueâwhat works for someone else may not work for you. Instead of constantly second-guessing, letâs talk about how to cut through the noise, trust the process, and make real, sustainable progress.
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/one
To learn more about the TrueBalance program, please email us at [email protected] Follow Ashley On Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
Do you ever feel like youâre stuck in a cycle of self-sabotage when it comes to your health and weight loss goals? Maybe you start making progress, but then something holds you backâold habits, negative self-talk, or the fear of failure. If this sounds familiar, today's episode is for you!
Iâm joined by Tanja Shaw, a Functional Health Coach, Kinesiologist, and weight loss coach who specializes in helping women break free from food struggles and reach their healthiest, happiest weightâwithout the obsession.
In this episode, we dive deep into:
What self-sabotage actually is and why itâs so common in weight loss journeys
The subconscious patterns that keep women stuck in a cycle of dieting and frustration
How to shift your mindset to create long-term, sustainable changePractical strategies to recognize and stop self-sabotaging behaviors before they derail progress
Why willpower alone isnât the answerâand what to do instead
RESOURCES:Follow Tanja on Instagram HERE:https://www.instagram.com/tanja_shaw/Learn more about her programs here:https://www.tanjashaw.com/liveit/Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW: In this episode of Cheers to Your Success! Todayâs episode is an FAQ-style deep dive into some of the most common fitness and strength training questions I get from my community. Whether you're wondering if creatine is right for women, how to structure your workout split, the best rest periods for strength training, or if your Apple Watch or Oura Ring is actually useful for tracking progressâthis episode has you covered!
In this episode, I break down:
Creatine for Women â What it is, how it works, and why itâs not just for bodybuilders.Split Training vs. Full-Body Workouts â The best way to structure your routine for strength and body composition goals.Rest Periods for Strength Training â Why taking the right amount of rest can actually improve your muscle growth and strength gains.Smartwatches & Fitness Trackers â Are Apple Watches, Oura Rings, and Whoop bands actually helping your fitness journey, or are they misleading you?Whether youâre looking to optimize your workouts, build strength, or avoid common fitness tracking mistakes, this episode is packed with practical, science-backed tips you can start using today!
RESOURCES:
Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/one
To learn more about the TrueBalance program, please email us at [email protected] Follow Ashley On Instagram: @ashley_fillmore1Join Ashley's FREE Facebook Group: https://www.facebook.com/groups/635528110302527
Email us at: [email protected] to see which one of my programs is the best for you? Take my Services Quiz: https://www.metabolicfix.com/services-quizTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
In this episode, we welcome Kylie Larson, a dedicated fitness coach who helps women navigate perimenopause. Kylie dives into practical strategies tailored for women in their 40s and beyond, shedding light on realistic fitness and nutrition practices that work with your body rather than against it.
Key Discussion Points:
Strength Training in Your 40s and Beyond:
Kylie explains why strength training is crucial as you age, detailing how it supports muscle mass, boosts metabolism, and enhances overall well-being.Why You Can't Stay in a Caloric Deficit Year Round:
Discover the challenges of prolonged caloric deficits and learn why shifting to a maintenance eating plan is vital for long-term health and sustainable energy levels.The Importance of Eating at Maintenance:
Kylie discusses how maintaining a balanced calorie intake supports muscle growth, recovery, and hormonal balance, especially during perimenopause.Building Muscle Mass in Your 40s:
Get insights into effective strength training routines and nutritional strategies that help build and preserve muscle mass as you age.Debunking Diet Myths:
With so many diets promising quick fixes, Kylie emphasizes the need for evidence-based approaches and sustainable habits over fad diets and unrealistic expectations.
RESOURCES:Follow Kylie on Instagram HERE: https://www.instagram.com/thekylielarson/Learn more about her programs here: https://www.thekylielarson.com/Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Weight Loss Calculator here: https://metabolicfix.purfitstudio.com/weight-loss-calculatorTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz -
OVERVIEW:
In this episode, we welcome Dr. Desiree Cassellâa Doctor of Physical Therapy specializing in womenâs and pelvic health. As the host of The Balanced Momtality Podcast and the owner of The Balanced Momtality Womens Health and Wellness, Dr. Cassell brings a wealth of expertise to the conversation. Whether coaching women in-person in New Mexico or virtually across the globe, she is dedicated to empowering women to take control of their pelvic health and overall well-being.
Key Discussion Points:
Understanding Pelvic Floor Health:
Dr. Cassell breaks down the importance of pelvic floor muscles, explaining their role in core stability, bladder control, and overall wellness. She discusses common pelvic health issues and the impact they can have on daily life.Identifying and Overcoming Challenges:
Learn about the symptoms of pelvic floor dysfunction, why these issues may arise, and the personalized strategies that can help address them. Dr. Cassell emphasizes the need for early intervention and proper diagnosis.Practical Exercises and Techniques:
Discover a range of exercises designed to strengthen the pelvic floor. From simple routines to more targeted physical therapy techniques, Dr. Cassell provides actionable advice that listeners can integrate into their daily lives.Holistic Health Approach:
RESOURCES:Follow Dr. Desiree on Instagram HERE:@the_balanced_momtalityLearn more about her programs here:www.balancedmomtality.comClick here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Weight Loss Calculator here: https://metabolicfix.purfitstudio.com/weight-loss-calculatorTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz
The conversation also explores how pelvic health fits into a broader wellness strategy, including lifestyle adjustments and mindful practices that support overall health. -
OVERVIEW:
In this episode, we welcome Carol CovinoâCEO of Covino Fitness, host of the Forever Fit with Carol Covino Podcast, and author of Finding Purpose in the Pause: Your Guide to Thriving in Menopause and Beyond. Carol brings her deep expertise in midlife wellness and fitness to the conversation, sharing actionable insights for women navigating the transitions of perimenopause and menopause.
Key Topics Discussed:
Managing Weight Gain & Menopause Symptoms:
Carol explains the common challenges faced during perimenopause and menopause, including weight gain, mood fluctuations, and energy dips. She offers practical strategies for managing these symptoms through lifestyle adjustments, tailored exercise routines, and mindfulness practices.The Benefits of Strength Training for Women Over 40:
Discover why strength training is essential for maintaining muscle mass, bone density, and overall health as you age. Carol discusses how consistent strength training can not only boost physical fitness but also improve mental resilience, confidence, and quality of life for women in their 40s, 50s, and beyond.Nutrition for Midlife Women:
RESOURCES:Follow Carol on Instagram HERE:https://www.instagram.com/carolcovinofitness/Learn more about her programs here:https://www.carolcovino.com/Click here to schedule your FREE alignment call to see if my 1:1 coaching program is a good fit for you: https://app.acuityscheduling.com/schedule/7de98067/appointment/18062930/calendar/4677043?appointmentTypeIds%5B%5D=18062930Click Here to learn more about my 1:1 coaching program https://metabolicfix.purfitstudio.com/oneFollow Ashley On Instagram: @ashley_fillmore1Email us at: [email protected] my FREE Weight Loss Calculator here: https://metabolicfix.purfitstudio.com/weight-loss-calculatorTake my FREE Metabolic Damage Quiz here: https://metabolicfix.purfitstudio.com/md-quiz
Delve into nutrition tips that address the unique needs of midlife women. Carol shares her advice on how to adjust your diet to support hormonal balance, sustain energy levels, and facilitate recovery. -
OVERVIEW:
In this episode, you dive deep into the paradox many intermediate-to-advanced trainees face: despite hitting the gym, tracking macros diligently, and even getting in all their steps, progress seems to stall. You explain that while the fundamentals are crucial, there are often hidden factors and fine-tuning details that can make all the difference in breaking through plateaus.
Key Takeaways:
Why traditional markers of success (workouts, macros, steps) might not tell the whole story.How metabolic adaptations and training plateaus can sneak up on even the most disciplined clients.Evaluating whether your nutrition plan is truly dialed inânot just the numbers but the timing and quality of nutrients.The strategy is just as important as your overall plan for long-term success. RESOURCES:Join my 8-week program: https://metabolicfix.purfitstudio.com/live-2025
Email us at: [email protected]'s Instagram account: https://www.instagram.com/ashley_fillmore1/ - Vis mere
