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Ashley McCullough

@thegrindbeforewine

2.1K

followers

426

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Discover a sustainable relationship
with movement and nutrition
without rules and restrictions.
Train with me and break free 👇🏽

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15

4 years ago

WORK WITH ME! It might look like a lot, but it’s less complicated than it may seem.

The majority of my options are virtual, and they include virtual personal training, wellness coaching, and custom programming.

Personal training and wellness coaching sessions are done virtually and together at a time that works best for you. Custom programming is done independently and on your own time!

I also have limited availability for in home training.

Regardless of what you choose, all options are tailored for you, your goals, your unique needs, and your schedule.

Click the link in my bio to schedule a complimentary, no-strings-attached consultation to learn more or email thegrindbeforewine@gmail.com to ask questions! taken in Chicago, Illinois by @thegrindbeforewine

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7

4 years ago

My most successful clients adopt this mindset:

“Train and fuel”

It’s the mindset that gives you the dedication, motivation, and consistency that “Diet and Exercise” never could.

Finally, you’re not spending more and more money on yet another one-month exercise challenge or diet plan that doesn’t actually teach you anything about yourself.

Finally, you’re not relying on motivation to lose enough weight so you can fit into your old jeans.

Finally, you’re not cutting out carbs until you can’t bear to cut out carbs anymore, so much that you overindulge in all of your favorite palatable foods until you feel stuffed and ashamed.

Finally, you know what information is diet culture trash and what is actually scientifically proven to improve your health and your life in a sustainable way.

Finally, you’re here, with a trainer who has been there, done that, and not only knows the way out but also knows a fulfilling, rewarding, and joyful way onward.

Leave a wave 👋🏽 in the comments and I’ll reach out to you to so we can schedule a complimentary, no-strings-attached consultation. I’ll get to know you and your goals and then together, we’ll make a plan that leaves you feeling confident and ready to go 🙌🏽
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#chicagopersonaltrainer #chicagopersonaltraining #chicagofitnesstrainer #chicagofitnessblogger #strengthtrainingforwomen #femalestrengthcoach #onlinepersonaltrainer #onlinepersonaltrainer #virtualpersonaltrainer #virtualpersonaltraining #strongnotskinny #antidietculture #dietculturedropout #rebeleatersclub #personaltrainingforwomen #stronglikeamother taken in Lincoln Park by @thegrindbeforewine

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2 years ago

It may seem like I’m leading the way when you see me posting a deadlift video,
But I’ve just been following the lead of the women who inspire me to be here ❤️ taken in Chicago, Illinois by @thegrindbeforewine

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15 hours ago

1️⃣ You can exercise regularly and still be sedentary.

➡️ Even if you are working out 2-5 days per week, if you are logging less than 5,000 steps each day, you are still in the sedentary zone.

2️⃣ You can eat a diet high in protein and not increase in strength or muscle mass.

➡️ All of the protein in the world won’t build strength or muscle if you aren’t progressively overloading your workouts. Put that protein to good use by improving your form, increasing your range of motion, tacking on a few extra reps, picking up heavier weights, and bringing yourself to or close to failure by the end of each set.

3️⃣ The most effective and efficient way to curb cravings is to eat.

➡️ Cravings are typically heightened by one or more of the following:
▪️Waiting to eat until you’re starving
▪️Overly restricting food/food groups
▪️Not eating enough protein and fiber

Eating 3 complete meals and 1-2 snacks rich in protein and fiber each day will increase satiety, regulate blood sugar, and keep cravings at bay.

✅ Increasing daily step count, creating sustainable nutrition habits, and ensuring that your nutrition habits and exercise routine are aligned are 3 of the main things that change the game for my clients.

If you’re ready to swap all of the guesswork for clarity and strategy, Custom Holistic Wellness Programming is for you. Comment MORE to learn more 👇🏽 taken in Chicago, Illinois by @thegrindbeforewine

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3 days ago

My life changed the day I stopped telling myself I was good or bad based on my food choices.

Sure, some foods are more nutrient dense, some foods less.

But food doesn’t actually have morality, and thus, it can’t determine mine.

❌ A “good” day used to mean a day where I only ate chicken and vegetables. Nutritious? Sure. Joyous? Not even close.

✅ Now, a good day is one that leaves me feeling equal parts energized and fulfilled. I average 150 grams of protein and 30 grams of fiber, and I always leave room for dessert.

➡️ Better yet, I created a business with programming centered in joyful movement and gentle nutrition. My clients don’t destroy themselves in the gym every day, nor are they handed a list of food rules that they need to follow to be successful. Instead, they receive a workout program written especially for their goals, ability level, and schedule, as well as nutrition guidance that helps them to feel strong and energized. No foods are off limits around here.

💬 Comment or DM MORE to learn about what a custom program could look like for you taken in Chicago, Illinois by @thegrindbeforewine

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4 days ago

On Sundays, I was a bottomless pit

Not necessarily because I was hungry,
but because I was deprived.

❌ Monday-Friday, I wouldn’t allow myself to have bread, or dessert, or even rice. I deemed all carbs as “bad” and considered myself “bad” for having them.

❎ But Sunday, I got to be bad. I got to have all the foods I didn’t allow myself to have during the week.

🗑️ And so I’d have them all, like a garbage disposal. Donuts. Pancakes. Pizza. Pasta. Chips. Ice cream.

🍨 Ice cream was always at the end of the day, even if I wasn’t hungry. Even if I wasn’t even craving it. I had to get it out of the house so it wasn’t there to tempt me come Monday.

After a while, I decided feeling deprived of fun foods most of the week and miserable eating them one day a week probably wasn’t a great system.

➡️ So I decided to test a new way. What if I made sure I met my body’s nutritional needs, and then from there, I could enjoy all the fun foods I wanted?

👣 Unknowingly, this was the first step I took in breaking my all-or-nothing mindset. And I soon learned two things:
1️⃣ When I allow myself sweets whenever I want, I want them less.
2️⃣ When I eat a diet high in protein and fiber, I hardly crave sweets at all.

➡️ Since then, I have taken my own experience and education and created Custom Holistic Wellness Programming, where I help clients unlearn diet culture myths and personal beliefs, learn how to meet their body’s nutritional needs, and most importantly, help them put all the pieces together so they can carry out their new habits in a sustainable and enjoyable way.

❌ No rules. No deprivation.
✅ Instead, knowledge and self-care.

⌨️ Comment MORE to learn more. taken in Chicago, Illinois by @thegrindbeforewine

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17 days ago

I’m not calling you out I’m calling you in!!

Tag a friend who needs to hear this + make them your accountability buddy 👯‍♀️

And if you need someone to help you get started, I’ve got you.

If you are a beginner and need someone to meet you where you’re at, I’ve got you.

If you have experience and just need someone to deliver a plan and some accountability, I’ve got you.

And if you want a trainer who can take you through your workout and debrief Bravo with you at the same time, I’ve got you.

Here for it all!! taken in Chicago, Illinois by @thegrindbeforewine

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17 days ago

Also just a girl when it’s time to take out the garbage or scrape off the frozen windshield 🤷🏽‍♀️ taken in Chicago, Illinois by @thegrindbeforewine

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21 days ago

Just over here trying to stay underrated AF 🫡

What is your most underrated flex?! 💪🏽 👇🏽

Too often, I see people obsess over “healthy habits” to the point of burn out.

But true health doesn’t involve obsession or stress. Health comes down to a handful simple habits that you are able to sustain ~80% of the time. Unfortunately, the health industry has complicated simple habits so much that people are too overwhelmed to even try. And so they go in the complete opposite direction, eating without mindfulness and not exercising because they believe they don’t have what it takes to be “healthy.”

Health isn’t supposed to run your life, it’s just supposed to help you to enjoy and ideally extend it.

My goal every day is to show people the way to a sustainable and joyful lifestyle. Follow me to follow along! taken in Chicago, Illinois by @thegrindbeforewine

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22 days ago

Bookmark: Exact portion details 👇🏽

▪️2 eggs = 12 grams of protein
▪️2 eggs + 2 egg whites + 3 tbsp 2% cottage cheese = 23 grams of protein (and only 68 extra calories!)
▪️Add a slice of whole wheat toast and you’re at ~27 grams of protein and ~3 grams of fiber

▪️1 cup cooked brown rice = ~5 grams of protein
▪️1 cup cooked brown rice boiled in bone broth = ~12 grams of protein and ~3 grams fiber (for just 30 extra calories!)

▪️4 oz of chicken breast = 32 grams of protein
▪️4 oz chicken breast + 1/4 cup black beans = 36 grams of protein and more importantly, 4 grams of fiber (for just 55 extra calories!)

➡️Couple all of these boosts (~29 grams) with a daily protein supplement (~24 grams) and you are now getting an extra 50+ grams of protein per day!!

❌We don’t need protein cookies, pretzels, and ice cream that are typically void of essential vitamins and minerals. We just need to be a bit more knowledgeable, creative, and strategic.

✅In Custom Holistic Wellness Programming, we discuss what protein target is ideal for you, and then we create both a short term and long term strategic plan to help you get there. My baby step approach has helped my clients gain strength, muscle definition, and - the best part - confidence and energy.

Symptoms of a diet too low in protein include:
▪️feeling low energy/brain fog
▪️frequent illness and or injury with slow recovery times
▪️Intense cravings, particularly for foods high in sugar
▪️muscle weakness and or muscle loss

➡️If you know you need to add protein to your diet but are having trouble reaching an adequate amount consistently, let me help you! Ask any question you’ve got below, or comment PROTEIN to learn more about Custom Holistic Wellness Programming. taken in Chicago, Illinois by @thegrindbeforewine

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23 days ago

The summer I stopped waiting to show up until I felt confident,
And instead, built confidence by showing up 🤭

I wore a sports bra by itself in public for the first time this past May, and I decided to commit. To keep going.

I’ve already spent 36 summers trying to hide my midsection, embarrassed over the fact that my stomach rolls when I sit down.

How silly to be embarrassed over something so normal, something so natural, something the majority of us experience!!

I’ll admit, the first time, I kept tugging my leggings up even higher than the regular high rise was intended. But with each experience, I got a little bit better at it. By the end of the summer, I took my first photo standing in a bikini since 2019.

Confidence isn’t built by hiding, but by being. The more you allow yourself to be you, the more confident in you you become ❤️ taken in Chicago, Illinois by @thegrindbeforewine

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24 days ago