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GET FIT WITH ASHLEY

Fit Talk Blog

Welcome to my blog—a space filled with expert tips, inspiration, and real talk about health, fitness, and wellness. Whether you’re looking for guidance on exercise, nutrition, menopause, or overall well-being, you’ll find valuable insights to help you thrive. If something I’ve written speaks to you, please reach out to me. Happy reading!


Let’s Talk Health & Wellness

🏋️ Exercise 🩺 Health 👣 Lifestyle 🥦 Nutrition 💁‍♀️ Menopause

  • The Myth of ‘Just Push Through’: Why Menopause Deserves More Than a Shrug
    Menopause
    The Myth of ‘Just Push Through’: Why Menopause Deserves More Than a Shrug

    You’re not imagining it. You’re not “just tired.” And no, you don’t need to suck it up. For generations, women have been quietly suffering through the symptoms of menopause…

    Read More The Myth of ‘Just Push Through’: Why Menopause Deserves More Than a ShrugContinue

  • The 7 Most Common Menopause Symptoms (and What to Do About Them)
    Menopause
    The 7 Most Common Menopause Symptoms (and What to Do About Them)

    Spoiler‼ There are over 34 documented symptoms at the time I’m writing this—but let’s start with the heavy hitters. If you’ve ever Googled “what is happening to my body??”…

    Read More The 7 Most Common Menopause Symptoms (and What to Do About Them)Continue

  • Why You Should Reward Your Habits (and How to Do It Right)
    Lifestyle
    Why You Should Reward Your Habits (and How to Do It Right)

    We know we should build better habits — but let’s be honest, it’s tough to stick with something that feels like work every day. That’s where the concept of…

    Read More Why You Should Reward Your Habits (and How to Do It Right)Continue

  • Why Your Morning Routine Matters in Menopause (5 Ideas For Success)
    Menopause
    Why Your Morning Routine Matters in Menopause (5 Ideas For Success)

    If mornings feel a little harder lately—maybe your sleep is off, your energy’s weird, or your mood is all over the place—you are not imagining things. During perimenopause and…

    Read More Why Your Morning Routine Matters in Menopause (5 Ideas For Success)Continue

  • Let’s Talk About It (With Treatment Options): Pelvic Floor Changes, Painful Sex & Vaginal Dryness in Menopause
    Menopause | Health
    Let’s Talk About It (With Treatment Options): Pelvic Floor Changes, Painful Sex & Vaginal Dryness in Menopause

    When it comes to menopause, there are some symptoms no one really warns you about. The ones that feel too uncomfortable or “taboo” to talk about—like vaginal dryness, painful…

    Read More Let’s Talk About It (With Treatment Options): Pelvic Floor Changes, Painful Sex & Vaginal Dryness in MenopauseContinue

  • How to Stay Motivated and Keep Winning
    Lifestyle
    How to Stay Motivated and Keep Winning

    💥 Motivation is like a spark—it ignites your drive to start something new. But what happens when the excitement wears off? That’s when habits take over. The most successful…

    Read More How to Stay Motivated and Keep WinningContinue

  • Charting Your Course: Why a Clear Vision is Your Menopause Superpower
    Menopause
    Charting Your Course: Why a Clear Vision is Your Menopause Superpower

    As we navigate the incredible journey of midlife and menopause, it’s easy to feel a little adrift. Our bodies are changing, our roles might be shifting, and sometimes, the…

    Read More Charting Your Course: Why a Clear Vision is Your Menopause SuperpowerContinue

  • Can Alcohol Make Menopause Anxiety and Depression Worse?
    Health | Menopause
    Can Alcohol Make Menopause Anxiety and Depression Worse?

    Many women in menopause experience anxiety, mood swings, and even depression as their hormones fluctuate. For some, a glass of wine or a cocktail might seem like a way…

    Read More Can Alcohol Make Menopause Anxiety and Depression Worse?Continue

  • Strength for Life: Building Physical Resilience for Longevity
    Exercise
    Strength for Life: Building Physical Resilience for Longevity

    😀 Strength is Life When it comes to health and wellness, physical strength is often associated with athletes or gym enthusiasts. But the truth is, building and maintaining strength…

    Read More Strength for Life: Building Physical Resilience for LongevityContinue

  • Becoming Your Best Self – How Identity-Based Habits Shape Who You Are
    Lifestyle
    Becoming Your Best Self – How Identity-Based Habits Shape Who You Are

    “Your habits shape your identity, and your identity shapes your habits.” Have you ever said, “I’m just not a morning person,” or “I’ve never been good at working out,”…

    Read More Becoming Your Best Self – How Identity-Based Habits Shape Who You AreContinue

  • Fear vs. Intuition: How to Tell the Difference and Make Confident Decisions
    Lifestyle
    Fear vs. Intuition: How to Tell the Difference and Make Confident Decisions

    Confused between fear and intuition? 🤷 Let’s learn how to distinguish them, trust your instincts, and make decisions with confidence. Have you ever second-guessed yourself, wondering if your gut…

    Read More Fear vs. Intuition: How to Tell the Difference and Make Confident DecisionsContinue

  • How to Thrive in Perimenopause – 6 Essential Tips for Women in Their 40s and 50s
    Menopause
    How to Thrive in Perimenopause – 6 Essential Tips for Women in Their 40s and 50s

    Perimenopause is often described as a rollercoaster, but what if you could navigate this transition with confidence instead of confusion? 🎢 If you’re in your 40s or early 50s…

    Read More How to Thrive in Perimenopause – 6 Essential Tips for Women in Their 40s and 50sContinue

  • How Habit Stacking Can Transform Your Daily Routine
    Lifestyle
    How Habit Stacking Can Transform Your Daily Routine

    “21 days to build a habit, 90 days to build a lifestyle.” If you’ve ever struggled to make a new habit stick, you’re not alone. The secret to long-term…

    Read More How Habit Stacking Can Transform Your Daily RoutineContinue

  • Menopause and Mental Health – How to Manage Anxiety, Brain Fog, and Mood Swings
    Menopause
    Menopause and Mental Health – How to Manage Anxiety, Brain Fog, and Mood Swings

    Menopause is more than just hot flashes and night sweats. It can bring emotional ups and downs, mental fatigue, and even anxiety that feels like it came out of…

    Read More Menopause and Mental Health – How to Manage Anxiety, Brain Fog, and Mood SwingsContinue

  • What is a Hot Flash and How to Find Relief
    Menopause
    What is a Hot Flash and How to Find Relief

    If you’ve ever felt a sudden wave of heat take over your body, leaving you flushed and drenched in sweat, you’re not alone. Hot flashes are one of the…

    Read More What is a Hot Flash and How to Find ReliefContinue

  • The Ripple Effect of Keystone Habits
    Lifestyle
    The Ripple Effect of Keystone Habits

    Have you ever made one small change in your life and noticed how it seemed to improve everything else? That’s the power of keystone habits—habits so impactful they create…

    Read More The Ripple Effect of Keystone HabitsContinue

  • Everything’s Just So Crazy Right Now (5 Ways to Reclaim Your Life)
    Lifestyle
    Everything’s Just So Crazy Right Now (5 Ways to Reclaim Your Life)

    Life’s busy. We’ve all heard the refrain (maybe even sung it ourselves): “Everything’s just so crazy right now.” Thank you, Beyoncé. 🤣 But seriously. It’s a sentiment many of…

    Read More Everything’s Just So Crazy Right Now (5 Ways to Reclaim Your Life)Continue

  • The Connection Between Menopause and Bone Health: 5 Ways to Keep Your Bones Strong
    Health | Menopause
    The Connection Between Menopause and Bone Health: 5 Ways to Keep Your Bones Strong

    Menopause and Your Bones: What’s Happening? Bone health is something we often don’t think about—until we have to. For women going through menopause, understanding how hormonal changes affect bone…

    Read More The Connection Between Menopause and Bone Health: 5 Ways to Keep Your Bones StrongContinue

  • Uncovering Hidden Sugars in Your Diet
    Nutrition
    Uncovering Hidden Sugars in Your Diet

    We all know that too much sugar isn’t great for our health, but did you know there are hidden sugars lurking in many of the foods you eat every…

    Read More Uncovering Hidden Sugars in Your DietContinue

  • The Truth About Menopause and Weight Gain
    Health | Menopause
    The Truth About Menopause and Weight Gain

    Menopause brings many changes, and one of the most frustrating for many women is weight gain. If you’ve noticed that the number on the scale keeps creeping up—even when…

    Read More The Truth About Menopause and Weight GainContinue

  • The Power of Starting Small: How Tiny Wins Create Big Changes In Your Life
    Lifestyle
    The Power of Starting Small: How Tiny Wins Create Big Changes In Your Life

    Ever heard the phrase, “A journey of a thousand miles begins with a single step”? It turns out, this isn’t just a wise saying—it’s also rooted in psychology. Small…

    Read More The Power of Starting Small: How Tiny Wins Create Big Changes In Your LifeContinue

  • Menopause 101: What’s Happening To Your Body (And How to Navigate it)
    Health | Menopause
    Menopause 101: What’s Happening To Your Body (And How to Navigate it)

    Menopause is a significant transition in a woman’s life, but it’s often misunderstood. It’s not an illness, and it doesn’t mean the end of vitality or wellness. Instead, it’s…

    Read More Menopause 101: What’s Happening To Your Body (And How to Navigate it)Continue

  • 5 Ways to Create a Conscious Wellness Plan
    Health
    5 Ways to Create a Conscious Wellness Plan

    Don’t Leave Your Wellness to Chance When it comes to your health, are you proactive or reactive? Many of us only address health concerns when something feels off—an ache,…

    Read More 5 Ways to Create a Conscious Wellness PlanContinue

  • Harnessing the Habit Loop: 3 Ways to Create Healthy Cravings
    Lifestyle
    Harnessing the Habit Loop: 3 Ways to Create Healthy Cravings

    We all have cravings—whether it’s a delicious dessert, the satisfaction of checking off a to-do list, or the feeling of accomplishment after a workout. But what if we could…

    Read More Harnessing the Habit Loop: 3 Ways to Create Healthy CravingsContinue

  • Motivation vs. Discipline: What Really Drives Success
    Lifestyle
    Motivation vs. Discipline: What Really Drives Success

    💥 Motivation Is a Spark. 🔥 Discipline Is the Engine. Have you ever felt super motivated to start something new, only for that motivation to fade after a few…

    Read More Motivation vs. Discipline: What Really Drives SuccessContinue

  • 4 Ideas for Intentional Goals in the New Year
    Lifestyle
    4 Ideas for Intentional Goals in the New Year

    🌟 Forget Resolutions. Let’s Talk Intentions. The start of a new year is brimming with energy, motivation, and the pressure to commit to sweeping changes. But we’ve all been…

    Read More 4 Ideas for Intentional Goals in the New YearContinue

  • The Power of Reflection: Charting a Mindful Path for 2025
    Lifestyle
    The Power of Reflection: Charting a Mindful Path for 2025

    As we embrace new opportunities, reflection becomes a vital practice. It’s more than looking back—it’s a way to assess growth, acknowledge successes, learn from setbacks, and realign with your…

    Read More The Power of Reflection: Charting a Mindful Path for 2025Continue

  • Master the Habit Loop to Build Stronger Habits in 3 Simple Steps!
    Lifestyle
    Master the Habit Loop to Build Stronger Habits in 3 Simple Steps!

    📅 New Year, New Habits! Every January, we’re inspired by fresh goals and resolutions. But how do we use that initial motivation and build stronger habits that actually stick?…

    Read More Master the Habit Loop to Build Stronger Habits in 3 Simple Steps!Continue

  • 5 Heartfelt Ways to Honor Loved Ones During the Holidays
    Health
    5 Heartfelt Ways to Honor Loved Ones During the Holidays

    The holiday season, often marked by joy and celebration, can also feel like a poignant reminder of the loved ones who are no longer with us. Their absence can…

    Read More 5 Heartfelt Ways to Honor Loved Ones During the HolidaysContinue

  • 6 Ways to Manage Holiday Stress and Start the New Year Calm
    Health
    6 Ways to Manage Holiday Stress and Start the New Year Calm

    The holidays can be a season of joy, but let’s be real—they’re often a source of holiday stress. Between family gatherings, endless shopping, and year-end responsibilities, it’s easy to…

    Read More 6 Ways to Manage Holiday Stress and Start the New Year CalmContinue

  • Healthy Holiday Eating Without the Stress – 5 Strategies for Success
    Nutrition
    Healthy Holiday Eating Without the Stress – 5 Strategies for Success

    The holiday season is a time of joy, celebration, and, let’s face it, a lot of holiday eating. From family gatherings to office parties, it can be tough to stay on track with your health goals. But here’s the good news: you don’t have to sacrifice your favorite holiday treats to maintain a healthy balance.

    Read More Healthy Holiday Eating Without the Stress – 5 Strategies for SuccessContinue

  • 3 Quick Tips to Ensure Healthy Holidays
    Health
    3 Quick Tips to Ensure Healthy Holidays

    I’ve put together a quick holiday wellness toolkit with 3 quick tips to help you have a healthy holiday while still enjoying the season to its fullest. Think of…

    Read More 3 Quick Tips to Ensure Healthy HolidaysContinue

  • Credentialed Coaches vs. Fitness Influencers: Who’s Really Trustworthy?
    Lifestyle
    Credentialed Coaches vs. Fitness Influencers: Who’s Really Trustworthy?

    In a world filled with Instagram-worthy workouts, detox teas, and picture-perfect transformations, it’s easy to feel inspired—and maybe a little overwhelmed. But how do you know if the advice…

    Read More Credentialed Coaches vs. Fitness Influencers: Who’s Really Trustworthy?Continue

  • For Breast Cancer Awareness Month:  Know Your Health Numbers and Take ACTION!
    Health
    For Breast Cancer Awareness Month: Know Your Health Numbers and Take ACTION!

    October is National Breast Cancer Awareness Month! October is National Breast Cancer Awareness month. And while no cancer is 100% preventable, being aware of your “health numbers” is a…

    Read More For Breast Cancer Awareness Month: Know Your Health Numbers and Take ACTION!Continue

  • weight loss words on a plate
    Health
    How Fast Can I Lose Weight?

    One of the most frequent questions I get asked is How fast can I lose weight? The answer isn’t the same for everyone, because it depends how much you…

    Read More How Fast Can I Lose Weight?Continue

  • Practice Mindful Exercise for Better Health
    Exercise
    Practice Mindful Exercise for Better Health

    When you think of mindfulness, what comes to … mind? Is it stillness? Is it active movement? I tend to think of mindfulness as peaceful stillness, but it doesn’t…

    Read More Practice Mindful Exercise for Better HealthContinue

  • 10 Ways to Keep a Healthy Heart
    Health
    10 Ways to Keep a Healthy Heart

    President Lyndon B. Johnson issued the proclamation in 1964 for February to be American Heart Month. You can learn more about American Heart Month from the American Heart Association….

    Read More 10 Ways to Keep a Healthy HeartContinue

  • The Medicine You Should Be Taking
    Exercise
    The Medicine You Should Be Taking

    Ever wish there was a simple trick to solve your health problems? Do you want something that can give you more energy, make you feel more confident, help prevent…

    Read More The Medicine You Should Be TakingContinue

  • Get Inspired!
    Health
    Get Inspired!

    You want to get fit and be healthy, right? So you’re working toward your goals on the outside (eating better, getting more exercise, and so on). But what is that…

    Read More Get Inspired!Continue

  • how to get healthy - put one foot in front of the other right now
    Lifestyle
    Transform Your Life (Part 2 – Get Healthy, 1% At A Time)

    In Part 1 of my Transform Your Life blog series, I wrote about the problem with diets, basically that they don’t work. In Part 2, I want to talk…

    Read More Transform Your Life (Part 2 – Get Healthy, 1% At A Time)Continue

  • 20 Days of Christmas Kindness
    Lifestyle
    20 Days of Christmas Kindness

    Take on the 20 Days of Christmas Kindness challenge! Tis the season of busy busy busy! But it’s also the time of the year to think of others who…

    Read More 20 Days of Christmas KindnessContinue

  • Nicky’s Heart of Gold – 2021
    Announcements
    Nicky’s Heart of Gold – 2021

    Join me on Sunday December 19, 2021 for a Charity Event to raise money for Nicky’s Heart of Gold Foundation Nicky Rutherford was my son Mickey’s friend at Evergreen…

    Read More Nicky’s Heart of Gold – 2021Continue

  • Improve Your Life by Being Thankful
    Lifestyle
    Improve Your Life by Being Thankful

    If you want to improve your outlook on life, start with giving thanks for what you have.  The Thanksgiving season reminds us to take a moment out of our…

    Read More Improve Your Life by Being ThankfulContinue

  • fitness friends
    Lifestyle
    You Are the Average of the 5 People You Spend the Most Time With

    Jim Rohn once stated “You are the average of the 5 people you spend the most time with”. There’s a lot of power in these words. The people you…

    Read More You Are the Average of the 5 People You Spend the Most Time WithContinue

  • Measuring Body Fat in 3 Easy Steps
    Health
    Measuring Body Fat in 3 Easy Steps

    I covered why BMI isn’t a great metric for accurate body fat measurement. So then, what IS a good way to measure body fat? How about the Navy Seal…

    Read More Measuring Body Fat in 3 Easy StepsContinue

  • small meals or 3 square
    Nutrition
    Small meals or 3 Square? Is there a best size for all?

    There have been claims and research on both sides:  “To lose weight, it’s better to eat 3 square meals a day and avoid snacking” or “Eating 5-6 small meals…

    Read More Small meals or 3 Square? Is there a best size for all?Continue

  • Transform Your Life With Healthy Habits
    Lifestyle
    Transform Your Life (Part 3 – 1% Better Actions You Can Take Today)

    We talked about how diet’s don’t work in Part 1. In Part 2 we touched on setting up systems for success instead of focusing on goals. In this post…

    Read More Transform Your Life (Part 3 – 1% Better Actions You Can Take Today)Continue

  • diets don't work
    Lifestyle
    Transform Your Life (Part 1 – Diets Don’t Work)

    It’s not easy to eat less food. It’s not easy to make a lifestyle change. It’s not easy to accept diets don’t work. With this multi-part blog series I’m…

    Read More Transform Your Life (Part 1 – Diets Don’t Work)Continue

  • Lift Weights the Right Way
    Exercise
    Lift Weights the Right Way

    Weight lifting isn’t just for body builders. Everyone needs to lift weights. YOU need to lift weights. Muscles that aren’t used will atrophy. This process begins in your 20’s…

    Read More Lift Weights the Right WayContinue

  • What to Eat Before a Workout for MAXIMUM results (10 Ideas!)
    Nutrition
    What to Eat Before a Workout for MAXIMUM results (10 Ideas!)

    In order to get the maximum benefit from your workouts, you need enough energy to get thru them.  Food fuels your workouts, and it’s important to eat before exercising. …

    Read More What to Eat Before a Workout for MAXIMUM results (10 Ideas!)Continue

  • Does Muscle Weigh More Than Fat?
    Health
    Does Muscle Weigh More Than Fat?

    Does muscle weigh more than fat? If you Google “Fat versus Muscle” you’re likely to see a picture of fat and muscle on opposites of a weight scale. It’s…

    Read More Does Muscle Weigh More Than Fat?Continue

  • Work “In” When You Don’t Have Time to Workout
    Exercise
    Work “In” When You Don’t Have Time to Workout

    I’ve coached many people over the years who offer good reasons why they don’t have time to workout. Even well-intentioned people who make plans for tomorrow’s workout can give…

    Read More Work “In” When You Don’t Have Time to WorkoutContinue

  • bear with soft measuring tape for body fat
    Health
    Don’t rely entirely on your BMI

    People everywhere commonly use BMI (Body Mass Index) as a quick-and-dirty way of gauging whether they’re within the “normal” weight range.  But beware!  BMI is strictly a ratio of your height-to-weight…

    Read More Don’t rely entirely on your BMIContinue

  • Just Walking Isn’t Enough
    Exercise
    Just Walking Isn’t Enough

    Don’t get me wrong, walking is good for you. Any movement is good for you! It’s good to get up, step outside and get your body moving. Walking can…

    Read More Just Walking Isn’t EnoughContinue

  • lace up your sneakers and get moving!
    Lifestyle
    Are You Really Ready for Change?

    It’s mid April already. Did you make a commitment to be fit in 2021? Have you been working steadily toward your goals? Are you seeing progress? Or did you…

    Read More Are You Really Ready for Change?Continue

  • Getting Kids to Eat Healthy
    Nutrition
    Getting Kids to Eat Healthy

    Many of us make commitments to ourselves to eat healthier in some aspect. Unfortunately, it may not seem so straightforward to convince our kids to do the same. When…

    Read More Getting Kids to Eat HealthyContinue

  • Updated Lists: Clean Fifteen™ & Dirty Dozen™
    Nutrition
    Updated Lists: Clean Fifteen™ & Dirty Dozen™

    A healthy diet is one full of fruits and vegetables.  But as good as they are for you, sometimes fruits and vegetables are contaminated with toxic pesticides. The Dirty…

    Read More Updated Lists: Clean Fifteen™ & Dirty Dozen™Continue

  • Resolve to Get More Sleep this Year
    Health
    Resolve to Get More Sleep this Year

    I know it’s March, but do you still think about your New Year’s Resolutions? You may have forgotten an important one that could have the biggest impact… Getting more sleep!…

    Read More Resolve to Get More Sleep this YearContinue

  • Strengthen Your Core by Planking
    Exercise
    Strengthen Your Core by Planking

    Believe it or not the best exercise to improve core strength is not the crunch. It’s the PLANK! Planks work far more muscles than a crunch does, and planks work…

    Read More Strengthen Your Core by PlankingContinue

  • Not All Calories Are Created Equal
    Nutrition
    Not All Calories Are Created Equal

    If you want to lose weight, you’ve probably heard the good advice that you need to count calories to know what you’re really eating. Still true. The energy balance equation which…

    Read More Not All Calories Are Created EqualContinue

  • Be Thankful, Be Healthy, Be Happy
    Lifestyle
    Be Thankful, Be Healthy, Be Happy

    Did you know that gratitude is a foundation of healthiness? And did you know that when you’re healthier, you’re happier? Gratitude is a key ingredient to good health –…

    Read More Be Thankful, Be Healthy, Be HappyContinue

Ashley showing positivity for a virtual client!

"Ashley is so awesome I honestly wish I could work out with her every day. My husband and I see her once a week for private training. Our sessions are challenging but fun and her positive attitude keeps me going. She is really the best trainer/instructor I've ever had. She's great at keeping both of us on track with our form, even when we're doing separate activities. Ashley has always made me feel welcome and supported. I'm so glad we decided to work with her."

AH

© 2025 GET FIT WITH ASHLEY

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