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Ashley L. Online Fitness Coach

@ash.elementalfitness

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I help women 30-45 drop 20+lbs & build strength, no restriction
5+ yrs coaching | Lived it myself
DM "READY" to start
NASM-CPT · Chemist · POUND Pro

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The 5-step method 🍽️

A simple way to build balanced meals with the micro and macronutrients your body needs all day. It also makes your meals more filling and satisfying, so you’re not hungry in the hours after.

What each part does:
Protein: builds and repairs muscle, which is what you need after a heavy strength workout. It also supports your metabolism and keeps you full.
Veggies and fiber: help digestion, help you feel full, and support your gut health.
Carbs: energy for your daily life and your workouts.
Fats: satisfaction and flavor. They support your brain, and they taste good.
Flavor: salt, pepper, and whatever seasoning you love.

Put them all together and your meals are more filling, you have more energy, your blood sugar is better, and your overall health improves.

Send this to a friend who needs an easy meal formula, and follow for more simple, easy recipes and meal ideas.

#BalancedMeals #PlateMethod #NutritionTips #SimpleMealIdeas #FoodAsFuel by @ash.elementalfitness

The Elemental Strength Method — my 12-week coaching program — and I’m opening a few spots. 🖤

Swipe through to see exactly how it works 👉

What if this was the last time you ever had to “start over”?

Right now you’re probably either not training at all because nothing fits your schedule, or doing something disorganized you already know won’t get you where you want to be. Maybe you’ve done the free challenges. Maybe someone handed you a template and vanished. Maybe you’ve told yourself you should be able to figure this out alone.

In 12 weeks:
You’ll be measurably stronger in the lifts that matter to you.
You’ll have a nutrition approach that includes the foods you actually love — never restriction.
You’ll stop treating a 20-minute workout like it doesn’t count.
And you’ll feel like yourself again, with energy left at the end of the day.

What’s included:
1️⃣ A training plan built around your actual schedule, not the other way around.
2️⃣ Nutrition coaching that works your real favorite foods in — never elimination.
3️⃣ Mobility built into every single week.
4️⃣ Weekly check-ins inside Everfit, where I adjust your plan. Your workouts, reminders, and a client community are all in one place.
5️⃣ Swaps for travel and bad gym days — tell me in your Sunday check-in and I’ll build you a plan for the week ahead.

I only take a limited number of clients each round so everyone gets real, individual attention — not a copy-paste plan.

If you’re ready to stop starting over, comment READY and I’ll send you the details. Save this for later if you need to think it over. Results may vary.

#OnlineCoaching #CoachingForWomen #StrongWomen #StrengthCoach #ElementalStrengthMethod by @ash.elementalfitness

I used to sit in a Five Guys parking lot telling myself I wasn’t allowed to eat the fries.

Swipe through to see how I got from there to coaching women through the exact same thing.

If you’re tired of starting over every few months, comment PLAN and I’ll send you the framework I use to build a plan around your real life.

Save this so you can come back to it.

#strengthtraining #womenwholift #onlinepersonaltrainer #balancednutrition #onlinecoaching by @ash.elementalfitness

Big sister advice from a certified personal trainer and chemist. 💛

These are things I find myself saying to clients over and over, because women are told certain things, and we’re meant to believe them, but they don’t have to be true. Consider this your big sister stepping in:

• Age is just a number. Getting older doesn’t mean your body has to fall apart.
• Strength training will get you toned and build muscle.
• You have to eat to gain muscle.
• Don’t use intermittent fasting as an excuse to starve yourself.
• You should still be sitting on the floor in your 30s and 40s.
• Regular hip mobility counteracts sitting at a desk all day.
• Movement snacks break up a sedentary lifestyle.
• It’s okay to eat out. Pick your days before you spiral.
• We all have the same 24 hours in a day.
• Prioritize your nutrition and fitness now and save yourself future health problems.

If any of these hit home, talk to a doctor or certified personal trainer who can help you see the full picture. Save this for later, or send it to a woman in your life who needs to hear it.

#BigSisterAdvice #WomensHealth #HealthyAgingWomen #StrengthAfter30 #CoachAdvice by @ash.elementalfitness

Girl to girl, here’s my advice. 💛
As your girl’s girl and your coach, I want the very best for you. These are the things I think will help you live a long, exciting life.
Read it slow, then send it to the girl who needs it today.

#StrongNotSkinny #GirlsGirl #LongLifeGoals #StrongerEveryDay #WomensFitnessCoach by @ash.elementalfitness

Even your coach needs a coach. I follow a plan, just like I offer plans to my clients. That’s why I dance salsa, to get out of my head.

#SalsaDancing #CoachLife #TrustTheProcess #StressRelief #ShowUp by @ash.elementalfitness

This zucchini ground beef skillet was delissimo.

The 5-part plate in this skillet:

1. Protein: ground beef
2. Veggie for fiber: zucchini
3. Carb: tomatoes (yes, tomatoes are a carb, zucchini is the veggie)
4. Good fat: avocado oil
5. Flavor: fresh basil, garlic, and onion

Cheese on top if you like. I did.

Great meals don’t have to be complicated. Pick foods that fill the macros you want, and you don’t have to eat the same thing every day. I can do three max. I love playing with new recipes and flavors.

Comment PREP and I’ll send you the free guide.

#MealPrepIdeas #HighProteinMeals #GroundBeefRecipes #ZucchiniSkillet #RealFoodEating by @ash.elementalfitness

To be honest, I used to do this. I looked at influencers and strong women in the gym who looked the way I wanted to look one day, and I started there. It’s not a bad place to start. But having a coach who can do that for you and actually get you to where you want to be is something else. If there’s someone online you want to be like, awesome. And if that’s me, even more awesome. I can teach you how to do what I’ve done to be strong like I am, and we can get this party started.

Comment PLAN if you want to get started on your own fitness plan.

#OnlineCoaching #StopScrolling #WomenWhoLift #FitnessPlan #StrongWomen by @ash.elementalfitness

Do you have to hold on to something to get off the floor? Then hip mobility is what you need.

I sit at a desk all day too, so I do these moves myself, and most of the women I work with have jobs and sit at a desk all day.

Hip mobility is some of the most essential work you need to keep moving.

It also helps you lift well. If you don’t have range of motion, it’s harder to build good muscle, because you’re not lengthening and extending your muscles to their full potential in your deadlifts, lunges, and squats.

Save these moves for the next time your hips feel tight. Mobility is what helps you go far.

If you move well, you’ll live well.

#HipMobility #MobilityMatters #DeskJobFitness #MoveWellLiftWell #WomenWhoLift by @ash.elementalfitness

These are real things my clients have told me. Which one of me do you need today? The empathetic Coach Ashley, or the tell-it-like-it-is, challenging Coach Ashley? They’re both inside of me, as the Gemini that I am. I really do want the best for you and want you to reach your goals. I just need you to show up, and you get to choose which one you want from me.

#CoachLife #FitnessHumor #AccountabilityCoach #StrengthTraining #NoMoreStartingOverMonday by @ash.elementalfitness

5 wins from my clients’ check-ins this week. None of them show up on a scale. 🧡

Showing up on a travel day. Getting to the gym consistently and being excited about it. Not drinking soda every day. Using what she’s learning to make smart choices in a yoga class. Resting when her body asked for it.

This is the stuff that actually adds up. Send this to a friend who needs the reminder that progress is more than a number.

What’s a win from your week that the scale would never know about? 👇

#SmallWins #NonScaleVictories #HabitsOverPerfection #OnlineCoaching #FitnessForRealLife by @ash.elementalfitness

The time was going to pass anyway. ⏳

One of my clients told me the work took almost a year to really become something tangible. But the year was going to pass either way, and she’s glad she used it.

Real progress takes patience. No quick fix, just a plan you can stick with and a check-in every week.

Where could you be a year from now if you started today? Tell me below 👇

Send this to a friend who’s waiting until she feels ready.

#ProgressTakesTime #TrustTheProcess #ConsistencyIsKey #FitnessJourney #WomenWhoTrain by @ash.elementalfitness