to your most-fit body ever
i am willing to bet...
that your metabolism hasn't been operating at its max potential in a long time.
Give me 6 weeks and I will teach you how to access your body's full metabolic, strength, speed, and performance potential and you will take what you learn with you for life.
does any of this sound familiar?
Are you a pretty motivated woman who works out regularly, but you (and YOUR METABOLISM) are stuck in a rut? Perhaps you've plateaued and it's frustrating??
Do you have important responsibilities that demand the majority of your time (Hello, kids! What’s up, job?)? Do you need your limited workout time to be efficient and highly effective?
Even if you’ve previously fallen off track, gotten injured, or really just haven’t known what to do in the past, do you know there's so much more in you? You just haven't experienced it yet.
Are you struggling with what to eat so you can lose fat, but NOT feel hungry all the time?? Diets don't work for you?
Diets don't work for me either. I understand all of this and it's why I designed Lean Fast Strong Capable Plan. If you can relate, this is for you.
if you've tried other fitness programs and they didn't work for you -or you quit after the first week because it was boring- this is not your fault!
That program you tried before, it failed to motivate you. Trying to get a bikini body doesn't work. Motivation wanes. This is DIFFERENT. We start with performance measures and watch the numbers increase or decrease to know exactly how much stronger, faster, more agile, flexible, and capable we become. When you train for performance, THE PHYSICAL BENEFITS show up on your body! You will learn how to ROCK YOUR METABOLISM and transform into a fat-burning-machine of an athlete. I’ve tried so many workouts that wasted my time. I knew deep down they weren't for me, but for some reason still felt guilty for quitting them. Again, you didn’t fail if those other programs didn’t work for you, they just weren’t what you and your body needed.
When luke was on his 6th deployment & i had 2 kids, i felt so far from the shape i used to be in.
I was in a self-doubt hole of: "Is this it?"
“Have I lost it forever now that I’m a mom??”
“I’ll never have the time to get in really great shape again.”
I really wanted my stomach to tighten up, too.
THIS PROBLEM WAS MORE THAN feeling like I wasn’t at the top of my fitness game...it was like I wasn't fully ME. I craved feeling lean, fast, strong, and capable. Even as a working mother. With a deployed husband. Running the house & raising our babies solo.
Luke firmly (yet lovingly) answered my complaints over FaceTime: No! You haven’t lost yourself Ash. You’re one of the most time efficient people I’ve ever met. You just need a plan.
THAT WAS IT.
I JUST NEEDED A PLAN THAT WORKED.
Because when you carve out a 45 minute window around kids' schedules, nap times, and work, there is zero time for figuring out what to do! Those minutes are like gold!! We only have time for a training plan that will IGNITE even the most stubborn metabolisms and deliver visible, tangible results.
This is how Lean Fast Strong Capable Plan was born and it is the plan I continually return to when I want to feel my absolute best.
lean fast strong capable plan
THIS ISN'T LIKE ANY OTHER
FITNESS PLAN YOU HAVE TRIED BEFORE.
Unlike other fitness programs out there (that are really just a mashup of workouts you could find for free) in a staged studio with no kids, I break down the science of a highly effective and efficient training program. I make it super easy to follow with full-length videos in which I coach you through everything! What has taken me YEARS to learn, I share it all with you. We chat friend-to-friend, mom-to-mom, because I truly care about saving you a crazy amount of time and training you exactly how to do things you may have thought never possible for yourself! Each training session, and week, strategically builds upon the next. The confidence earned will pour over into your work, your parenting, your relationships, your friendships, and YOUR PURPOSE.
AT HOME DURING COVID
"Your plan is kicking my butt and I actually LOOK FORWARD to the workouts because they are challenging, but fun and diverse. Seriously so grateful that I can do these workouts at home because I have been avoiding the gym with COVID cases rising in my area. I am doing things I didn't know my body could do, and running the type of workouts that I hadn't done since high school! Oh and the fat burn is real, especially in my thighs. THANK YOU!!!!" - Elaine G.
everything figured out.
start to finish.
FULL LENGTH VIDEOS
Follow along workouts where I coach you in real time with modifications included to meet you right where you are at and ensure you stay on point & motivated. Workouts are 30-50 minutes 5 days per week.
ELITE RUNNER COACHING
You will transform your running abilities on just 3 runs a week or less. Quality workouts negate the need having to dedicate a ton of time to running. Activation drills, injury prevention, mindset tips, runner-specific stretching... everything you need to succeed!
With 16 years of racing experience and running through all seasons of life --I run a sub 6-minute mile as a mom of 3-- I will train YOU to achieve your potential in whatever season you are in, too!
UNIQUE TRAINING METHOD
Workouts are fast paced in order to maximize your limited time, get results, and IGNITE FAT BURN. We apply progressive overload so you tone up quickly, but you will not get bulky on this plan. Whether you are using dumbbells or a barbell, you will always know what to do! Intimidated to try pull ups? I used to not be able to do a pull up, either. Like ZERO. You get the exact tips and techniques I used to go from zero after my broken-elbow & stitched up palms from my Half Ironman bike crash, to being able to do 12 pull ups again. We cover your entire body on the 5-day split to provide ideal training stimulus + recovery to guarantee a stronger, fitter, leaner you.
Prefer the gym and don't want follow-along videos? You will love the 1-2 minute Mini videos that show you exactly what to do from warm up, main set, to cool down stretches, so you can confidently crush it on your own.
clear running alternatives
Not a runner? Bad knees? Harsh climate? So many kids???
I hear you babe!! You get equivalent cardio workouts for swim/bike/row/alternate cardio machine of choice to deliver the same results without having to run. You also get BONUS Alt Cardio Athlete Endurance & Alt Cardio Caliente: full length, no equipment, running-alternatives that will have you dripping! Includes low-impact modifications in real-time.
MEAL PLANS & GROCERY LISTs
Easy to follow recipes that have the ideal macro nutrient and micro nutrients for muscle recovery. You'll eat foods that MAXIMIZE your metabolism's potential, reduce bloating, and keep you feeling fuller for longer. You get printable Meal Plan Calendars and Grocery Lists including 2 weeks of meat-eaters and 2 weeks of vegan. Having everything figured out for you makes life super easy if you like having structure. Or you can do what I recommend: introduce one or two new meals per week and see what you and your family like best! You can rest assured that you're nourishing your body to support your workouts and achieve your goals.
if you want to go full
Free weights (I use 5/10/15lb dumbbells)
Pull Up Bar ( cheap door frame type is great!) **if pull up bar is impossible use TRX straps.
Mini Resistance Bands
1 or 2 heavier weights (20 and/or 30lb kettlebells or dumbbells)
Thick yoga mat is nice for floor work
Barbell with plates (I prefer rubber plates!)
FINSH WITH DECREASED BODY FAT PERCENT. 86% REPORT DECREASED BODY FAT AND THAT THEY CAN SEE MORE LEAN MUSCLE TONE THAN THEY COULD SEE BEFORE.
FINISH PHYSICALLY STRONGER THAN THEY STARTED. THIS WAS MEASURED BY COMPARING PUSH UPS FROM THE INITIAL ASSESSMENT VS FINAL ASSESSMENT.
REPORT FEELING MORE CAPABLE THAN THEY HAVE IN MONTHS, YEARS, OR THEIR ENTIRE LIFE WHILE ON THE PLAN AND AFTER COMPLETING IT.
FINISH ABLE TO DO THEIR FIRST PULL UP OF THEIR LIFE (OR MORE PULL UPS THAN THEY COULD DO WHEN THEY STARTED!) THIS IS SIGNIFICANT FOR ANYONE, BUT ESPECIALLY IMPRESSIVE FOR WOMEN.
Frequently asked questions
What if I don't have a barbell at home? Or pull up bar?
No barbell? No problem! I show you what to do in a split-screen, side by side, so you see me with a barbell on one side and dumbbells on the other, so there's no guessing about how to hold your dumbbells or how to tweak the exercise or repetitions required in order to get the most equivalent burn possible as if you were using a barbell.
I have bad knees & don't run, can I still do this plan?
Absolutely! I need you choosing from the Alternate Cardio Options in the plan to replace each running workout with an equivalent alternate cardio workout. There are options to swim/bike/row/cardio machine with respective workouts for each that replicate the desired effects of the run workout scheduled, without having to run! ) Or choose one of the 2 full-length BONUS cardio routines that are no-equipment, at-home cardio workouts. You will also get a ton out of the BONUS Injury Proof Your Body Routine because we cover knee-prehab in real time together. Highly recommend ordering a set of mini resistance bands because glute activation is even more essential for women with sensitive knees.
I am breastfeeding...will this hurt my supply?
Congratulations on breastfeeding! I’m going to give you the benefit of the doubt that you’ve DEFINITELY done my 12 Week Post Pregnancy Plan first to re-establish the integrity of your core. Then hopefully completed my 10 Minute Plan, to best progress and prepare your body for the intensity of Lean Fast Strong Capable Plan.
Do I have to follow along with your videos?
Full length follow along videos are a game changer for many women, but sometimes when you go to the gym or you're repeating the plan after doing it before, I totally get that you just want to do it on your own! This is why workouts are also written out for you in the form of weekly printables AND you also get the Mini's! These are 1-2 minute summary videos of each workout (Instagram style) so you can quickly watch the moves, bam-bam-bam, know what to do, and follow the written workout on your own!
Can I do this if I have a 2 finger width Diastasis Recti?
Many women can still have a fully *functioning* core at 2 fingers width gap. If you have already done my 12 Week Post Pregnancy Plan and closed your gap from a 4 down to a 2, or from a 3 down to a 2-1.5 your body is mostly likely*going to be ready to do the 10 Minute Plan then Lean Fast Strong Capable Plan. Do not do this plan if you are less than 5 months postpartum at the most strict MINIMUM. Ideally I'd like you to wait til at least 8 months postpartum! The healing of your gap isn't as straight forward as the width under contracted conditions...this is just the most popular method of quick assessment. Diastasis Recti severity --or NORMALCY since many women and men are born with a 1 finger width gap and that's totally normal-- also depends on the integrity of your core. This means, How is the tension and depth along the linea alba connective tissues? Another factor is core function, and how your stomach is able to handle different loads of intra-abdominal pressure.
Need a plan that my husband can do with me, will this work?
YES! Luke has done all of these workouts too. They will build muscle, burn fat, and increase performance for men, too! The key is ensuring that you have adequate equipment for both of you to be challenged. For example, when you are using 10lb dumbbells there's a good chance your husband will need to use 20's.
I have dietary restrictions. How does the meal plan work for me?
I feel for you, and know that it can be challenging to build a healthy diet when your body will not tollerate certain foods. Since this is not a diet, you are free to pick and choose what suits you and your preferences without guilt or restriction! Stick mostly to your normal diet that you know and like, then maybe introduce a couple of new meals that work for you!
I'm in the Army and worried about the ACFT requirements. Will this plan help me?
Lean Fast Strong Capable Plan is perfect for you!! You will increase your grip strength, train pull ups/chin ups, increase biceps endurance, get a wildly strong core, and hip flexor endurance to be able to control your own body weight and be capable of hanging knee tucks. We train core strength (how strong your core is to be able to do functional full-body all out movements like the Sprint Drag Carry) and core stability (ability to hold a neutral spine even under massive load) of the 3-Rep Max Deadlift without getting injured. You'll practice your deadlift at higher reps (which is how base training should work as we lean out!) then after you graduate LFSC Plan on your own I encourage lower reps, more sets of deadlift: 2-5 reps for 5-8 sets to really hone in on achieving your best 3-rep max. Shuttle Sprints and Upper Rush workout (includes farmers carry) translate to the Sprint Drag Carry event. You will feel so confident doing your 2 mile run assessment because these run workouts WORK and you will know that you trained efficiently, deliberately, and SPECIFICALLY to make your body run its fastest in just weeks. Sorry, we don't practice throwing a ball overhead behind you...gonna have to practice that interesting event on your own. ; )
Can the runs be done on a treadmill?
YES!! Treadmill is a fantastic option if you can't get outside. You get treadmill guidance so you know exactly what to do.
Are the running workouts stroller friendly?
Luke has deployed 9 times, so I've had to do every workout in this plan pushing the single or double. Yes it is do-able! Please give yourself grace upfront that your paces will be slower, you won't get *as fast* but you will certainly still get faster and stronger as a runner, and as a woman. It takes a certain amount of grit for anyone to be a runner, then to be a stroller-running mama is next level. If you have a local track, this can be helpful for speed workouts to park your kids in the center or on the side with a picnic blanket, snacks, balls, and push toys to play with. Your baby/young kid will be upset the first time, then they will likely learn to LOVE IT because it's free play time for them and they will learn after brining them 2-3x that mom ALWAYS COMES BACK AROUND. You are always there to help open a snack on rest breaks. Setting boundaries ahead of time (in the car, then again once you get to the track) "you can play here in the grass and around the soccer goals, but the stadium stairs are off limits" is key. Need you watching my Stroller Running Tips video to help you get the most out of stroller running: https://www.youtube.com/watch?v=jR_fEmnqtEE
plus, you get these valuable
for better results,
faster, at home!
1. Alternate Cardio Athlete Endurance
At-home fun and varied cardio with low impact modifications available to replace easier run days.
2. Alternate Cardio Caliente
Super sweaty no-equipment HIIT with massive metabolic benefits to replace hard run days.
3. Injury Proof Your Body Routine
Women have a higher rate of injuries than men. It would be ignorant to ignore this and not address it head on with women-specific injury prehab. I am a personal trainer, not a physical therapist, this is me sharing everything I've learned over the years to stay injury-free in order to help you do the same!
My goal is to see you successful. Join our community of like-minded women! You gain access to our private Lean Fast Strong Capable Plan facebook group for exclusive support, Q/A, and encouragement because we are stronger when we are together.