Always Sweaty

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Free Resources:
- K.I.S.S Workout Quickstart
- 20 High Protein Snack Idea Guide: The Protein Pantry
- High protein fast food guide: Fast Food Guide

Nail these 4 habits consistently and you'll be blown away by the changes you'll see and feel in your body!
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🏋️‍♀️ Get started on your own workouts here:K.I.S.S Workout Quickstart
 
🥩 20 High Protein Snack Idea Guide:The Protein Pantry
 
🍔 High protein fast food guide:
Fast Food Guide

Let's talk about stuff that pisses us off. I'll start...
 
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Free resources to help you on your journey:
- Get started on your own workouts here
- 20 high protein snack ideas
- High protein fast food guide

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Get started on your own here:K.I.S.S. Workout Quickstart

Have you ever found yourself stuck on the join a gym/quit a gym repeat cycle?
The biggest reasons why people quit the gym typically have to do with feeling intimidated, not having a plan, and feeling overwhelmed with where to start. 
Let's simplify that a little today.
 
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InstagramJoin the Facebook CommunityWondering why it's so important to meal plan? ⁣
⁣I’ll give you 3 reasons:⁣⁣𝟷. 𝘊𝘰𝘮𝘪𝘯𝘨 𝘶𝘱 𝘸𝘪𝘵𝘩 𝘢 𝘮𝘦𝘢𝘭 𝘱𝘭𝘢𝘯 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘺𝘰𝘶 𝘰𝘯 𝘮𝘦𝘯𝘵𝘢𝘭 𝘦𝘯𝘦𝘳𝘨𝘺 𝘭𝘢𝘵𝘦𝘳.⁣𝟸. 𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘮𝘰𝘯𝘦𝘺 𝘨𝘰𝘪𝘯𝘨 𝘨𝘳𝘰𝘤𝘦𝘳𝘺 𝘴𝘩𝘰𝘱𝘱𝘪𝘯𝘨 𝘰𝘯𝘤𝘦 (𝘢𝘯𝘥 𝘸𝘪𝘵𝘩 𝘢 𝘱𝘭𝘢𝘯) 𝘷𝘴. 𝘫𝘶𝘴𝘵 “𝘸𝘪𝘯𝘨𝘪𝘯𝘨 𝘪𝘵”.⁣𝟹. 𝘠𝘰𝘶’𝘳𝘦 𝘭𝘦𝘴𝘴 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘰 𝘰𝘱𝘵 𝘧𝘰𝘳 𝘵𝘢𝘬𝘦 𝘰𝘶𝘵 𝘪𝘧 𝘺𝘰𝘶’𝘷𝘦 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘱𝘭𝘢𝘯𝘯𝘦𝘥 (𝘢𝘯𝘥 𝘣𝘰𝘶𝘨𝘩𝘵) 𝘧𝘰𝘳 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘦𝘭𝘴𝘦.⁣⁣Now, here’s where most people struggle - they overcomplicate the meal planning process.⁣⁣So here’s “𝐀𝐉’𝐬 𝐬𝐮𝐩𝐞𝐫 𝐬𝐢𝐦𝐩𝐥𝐞 𝐦𝐞𝐚𝐥 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐢𝐧 𝟏𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐫𝐨𝐮𝐭𝐢𝐧𝐞” in 6 steps:⁣
Get your calendars out and see if there are any events/activities to plan around⁣
Start with dinners - pick all your dinners for the week. Use your meal idea resources to make this easier (pinterest, cookbooks, etc). *𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘪𝘦𝘴 𝘰𝘳 𝘯𝘪𝘨𝘩𝘵𝘴 𝘰𝘶𝘵 𝘵𝘰 𝘦𝘢𝘵, 𝘴𝘵𝘪𝘭𝘭 𝘯𝘰𝘵𝘦 𝘵𝘩𝘦𝘮 𝘰𝘯 𝘵𝘩𝘦 𝘱𝘭𝘢𝘯*⁣
Plan on doubling your dinners to have leftovers for lunch the next day⁣
Pick 1-2 different breakfast ideas and a few different snack ideas for the whole week ⁣
Write all of these meals out on a calendar/schedule so you can easily refer to it⁣
Plan your grocery list based on this plan and see how much $$ you save 🤑⁣⁣Give this plan a try and let me know how it works for you!

This one was a tough one to share. 
 
Let me know if you agree with my opinions or not.

In this episode I'll dive into what the 1:1 ratio is and why I use it with clients.
 
If you struggle with getting enough protein, overeating, having cravings, or feeling constantly hungry, this method will help simplify things while balancing out your nutrition!
 
Questions? send me a message on IG at @ashley.aj.johnson
 
 

Do you feel like you fell off the bus and then proceeded to get ran over by the bus?
 
Maybe you feel like you drove off a cliff and now you have no idea how to get back to where you were.
 
Well my friend, you are not alone. You're also not perfect, so stop trying to be. 
 
In this episode we're going to chat about how to get back on the bus or horse, climb the mountain, or whatever metaphor floats your boat. 
 
I promise if you take action on these steps, you'll start moving forward immediately!
Find me on instagram @Ashley.AJ.Johnson
 
Interesting in learning more about the Stronger Every Decade program? Fill out the form here to learn more ➡️ Stronger Every Decade Inquiry

Is your diet hurting or helping you?
Let’s discuss..
 
1.) Are there foods you “can’t” have?
Remember when you were a kid and your parents said you couldn’t have something? Suddenly it was all you wanted, right?
Welp, you never really grew out of that. You’re rebellious. That’s okay.
 
2.) Can I do this forever?
Unfortunately, diet culture has you thinking that you can do something for a short time, get your results, then maintain them forever without changing anything.
Has this ever worked for you or anyone that you’ve ever known? No.
If you can’t do something forever, or at least a really long time, you’re going to set yourself up for failure.
 
3.) Would I recommend my kid to eat this way?
You can probably think back to some diets you’ve tried in the past that you knew were unhealthy.
The fact is, so many diets are based around restriction instead of education and awareness.
Would you tell your teenager that they should eat the way you are?
If not, why are you doing it yourself?InstagramFree Facebook Community