6 weeks
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.
MINI VIDEOS
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.
minimum equipment:
you need
4 things
really nice
to have
Equipment
(but optional)
optional:
if you want to go full
throttle
-
Free weights (I use 5/10/15lb dumbbells)
-
Yoga Mat
-
Stability Ball
-
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!)
-
Bench
-
Barbell pad
-
Lifting gloves
proven plan
96%
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.
99%
FINISH PHYSICALLY STRONGER THAN THEY STARTED. THIS WAS MEASURED BY COMPARING PUSH UPS FROM THE INITIAL ASSESSMENT VS FINAL ASSESSMENT.
100%
REPORT FEELING MORE CAPABLE THAN THEY HAVE IN MONTHS, YEARS, OR THEIR ENTIRE LIFE WHILE ON THE PLAN AND AFTER COMPLETING IT.
64%
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.
plus, you get these valuable
bonuSES
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!
STRONGER TOGETHER
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.
