Momentum Health & Fitness Coaching

Your hormones are blocking fat loss. You’re training hard, eating clean, and still not seeing results. If fat loss feels impossible, it’s not about willpower. It’s about hormones. I’ve seen busy professionals do everything “right” and still struggle. They cut calories, push through workouts, and run on caffeine—only to feel exhausted and stuck. Here’s why: when cortisol, insulin, and thyroid hormones are out of balance, your body fights fat loss. You store fat more easily, crave junk food, and feel drained no matter how much you rest. Fixing this isn’t complicated. Here’s where to start: --- ?? Repost this to share it with your network.

Stop micromanaging every bite of food and every rep at the gym. It’s exhausting, and it doesn’t actually fix your body. Most health advice just treats symptoms: calories, strict diets, tough workouts. Instead, you should fix the system itself. You don't need more discipline. You need a better operating system. Imagine if your metabolism worked for you instead of against you. Instead of fighting hunger, cravings, and stubborn fat, your body naturally stays lean and energized. Here’s how you start: 1. Eat more protein. (It boosts your metabolism, keeps you full, and builds muscle.) 2. Remove metabolic clogs. (Avoid seed oils, toxins, and artificial ingredients slowing your system down.) 3. Manage stress and cortisol. (No coffee for 90 minutes after waking, reduce artificial lights, use supplements like L-theanine.) When your system runs properly, everything else falls into place effortlessly. Want to finally stop stressing over every meal and workout? Upgrade your system first—everything else gets easy after that.

You’ve been lied to about nutrition. (Most people believe at least 3 of these myths) And this bad advice is keeping you stuck. If you’ve ever cut calories, avoided certain foods, or followed a diet that left you tired and frustrated… You weren’t the problem. The advice was. If you want to lose fat, build muscle, and actually feel good, you need to stop following myths that don’t work. Here are 7 of the worst: --- ?? Repost if this was helpful.

"Just eat less" is the worst weight loss advice. You’ve followed all the rules: ? More cardio ? Smaller portions ? Protein shakes for breakfast You even tracked every meal in an app because you were told that if you stayed in a deficit, the weight would come off. And yet—the weight won’t budge. Or worse, it comes back. You feel drained, irritable, and stuck. You’re doing everything “right,” so why isn’t it working? Here’s why: ? Your metabolism slows down when food is scarce. Your body senses restriction and clings to fat for survival. ? Your body burns muscle, not fat, under stress. And less muscle means an even slower metabolism. ? Cortisol spikes, making fat pile up—especially around your belly. The harder you push, the worse it gets. You’re not broken. You’ve just been given the wrong strategy. Instead of starving yourself, you need to get your body healthy first. When your body is healthy, fat loss stops feeling like an uphill battle—it just happens. Here's how: 1. Eat enough to fuel your body. Nutrient-dense foods support metabolism, hormones, and energy. 2. Build strength. Muscle speeds up metabolism and helps you burn fat at rest. 3. Lower stress. Sleep and recovery play a bigger role in fat loss than you think. 4. Focus on metabolic health. Optimize insulin, cortisol, and thyroid instead of chasing a calorie target. You don’t need to eat less. You need to eat right.

80% of people (at least) struggle with weight loss. And even if they lose some weight, they often regain it, quite quickly. It's a frustrating cycle. The key is creating a sustainable system that makes fat loss straightforward and automatic. Here’s your action plan: --- ?? Repost if this was helpful.

How most people think you should get lean: ? Eat low-fat everything ? Run for miles every day ? Cut out carbs completely This didn’t work for me (or my clients). Instead, I: ? Started lifting weights 3x per week ? Chose full-fat foods to support hormones and satiety ? Ate more carbs, focusing on whole, nutrient-dense foods The first path leads to muscle loss, low energy, and frustration. The other leads to a lean, strong body that feels unstoppable. Choose wisely.

The hidden reason you’re gaining fat (and it’s NOT your diet): Most people think fat gain is just about eating too much or not training enough. But if your body is constantly under stress, it doesn’t matter how well you eat or train—your nervous system is working against you. When stress is high, cortisol and adrenaline stay elevated. And when that happens: ? Your body holds onto fat (especially around your midsection) ? Energy crashes by mid-afternoon ? Sleep gets worse I see this all the time with high achievers who work long hours in high-pressure jobs. They eat clean. They train hard. But their bodies aren’t responding. Why? Because when you’re always on—late nights, back-to-back meetings, caffeine just to keep up—your body isn’t in fat-burning mode. It’s in survival mode. The fix? Not another diet or workout plan. It’s getting your nervous system out of overdrive. For one client, that meant: 1?? 15 minutes of morning sunlight – regulates cortisol & stress response 2?? Switching evening workouts for lower-intensity training – avoids stress stacking 3?? Cutting late-night screens & email – improves sleep quality Two weeks later? ? Sleep improved ? Cravings dropped ? Fat loss finally started Your body isn’t broken. It’s just responding to the signals you’re giving it. What’s one habit you rely on to keep stress under control?

If you're like most people, you’re probably eating breakfast WRONG—and it’s making you gain fat instead of burning it. If you’re grabbing a quick bowl of cereal, toast, or skipping breakfast entirely, you’re setting yourself up for cravings, low energy, and fat storage. But in this video, I’ll show you exactly how to build a fat-burning breakfast that takes less than 5 minutes to make—without tracking calories, without boring meals, and without cooking for an hour.

In one month, I’m moving to a new city. Big life changes are the perfect opportunity to reinvent ourselves. I’m using this as a chance to become the best version of myself. The top 1% Ashley. Elite health. High-level coaching. A simple, lean life with a simple, lean business. Here’s my plan: --- 1. Breathwork Doing breathwork at home is one thing (which I don’t do anyway). But practicing it in a group, in person, with a coach? That’s different. If I want to have the bandwidth to show up for my clients, my marriage, and my life at the highest level, my nervous system needs to run optimally. Breathwork is a cheat code for that. 2. Lymph Drainage My new obsession. Unlike our circulatory system, the lymphatic system has no pump. Movement helps, but for most of us, it stagnates—leading to: ? Fluid retention ? Slower fat loss ? Impaired detox ? Chronic fatigue & brain fog ? Weakened immune function I’ve started self-lymph drainage massage and the Big 6. I’ll also find a therapist for extra efficiency. 3. Sauna One of the highest ROI things you can do for your health: ? Boosts growth hormone ? Improves stress resilience ? Reduces chronic inflammation ? Supports cardiovascular health ? Increases cellular energy production ? Flushes toxins that contribute to brain fog I plan to install one at my new house, but for now, I’ll find a place and go a few times a week. 4. Dialing in My Nutrition I eat pretty clean—90% optimal, 10% not bad. But top 1% health requires precision. Nutrition is the foundation. This means: ? Clean, simple foods ? Eating enough to fuel performance 5. Lifting Heavy I train 2-4 times per week and see good results. But elite results require pushing limits. Most people lift lighter than they could. When you test your true capacity, you realize you’re capable of far more. This is something I challenge my clients to do. 6. Mental Performance At my hockey game last night, I realized my biggest limitation is mental. I get nervous. And when I’m nervous, my legs don’t work right and I play at 60% capacity. If I want to perform this season, mindset work is non-negotiable. I’ll start with books, but I’m open to working with a coach. Along with breathwork, this will help me move through life with calm and clarity. 7. Study & Mastery This year, I want to master my craft. That means studying: ? Toxins ? Lymph ? Hormones ? Metabolism Anything that will help me achieve elite health—and help my clients do the same. --- Right now, I think I’m operating at 60% of my capacity (probably less, because we rarely know what we’re truly capable of). My mentor told me the most valuable focus this year is investing in myself. He called it “expansion of self”—physically, psychologically, emotionally. By doing this, I’ll sustain high levels of work and support more people at an even higher level. That’s the plan.

How I got under 15% body fat (Without tracking a single calorie): Most people think the only way to get lean is to measure every bite, stay in a 500-calorie deficit, and live by MyFitnessPal. I didn’t. Because high achievers don’t have time for that. What I did instead: ? Walked after meals – controlled blood sugar, improved digestion ? Ate big early, smaller later – aligned with the body’s natural rhythms ? Eliminated metabolic clogs – cut out seed oils, toxins, and inflammatory foods ? Focused on short, efficient resistance training sessions – built muscle, kept metabolism high No spreadsheets. No stress. Just principles that work. If you’re smart about your system, you don’t need to count calories—your body does it for you.