Evidence Based Fat Loss Expert

I show busy women training their butts off How to Eat MORE, Train LESS, Build MUSCLE + Lose FAT 👉🏼 SUSTAINABLE results 👊🏼 💪🏼 DM me ‘🍩’ for more info

http://bit.ly/ashlanecoaching

@ash__lane photos and videos

☝🏼 QUICK update - GOALS, TRAINING, PROGRESS⁣ ⁣ My current goal is to be shredded for summer but still eating >2200 calories. 👙 ☀️ 🏖 ⁣ ⁣ 👉🏼👉🏼 Here’s where I’m at…⁣ ⁣ 👊🏼 I’m eating 2450 calories per day. I ate pizza on Friday. It was pretty great.⁣ ⁣ 👊🏼 I weighed myself this morning for the first time in months and I’m up 500 grams (last time I weighed myself was 2 months ago at the start of my reverse diet).⁣ ⁣ I’m training 3️⃣ times per week. Resistance / weight training sessions only. No cardio at the minute (snowboarding 🏂 this week so I’ll probably regret this).⁣ ⁣ Here’s my strategy…⤵️⁣ ⁣ ☑️ I’m going to build my daily caloric intake up to 2700.⁣ ⁣ ☑️ My training will stay at resistance training 3 X per week BUT I’ll phase between strength, hypertrophy and sarcoplasmic hypertrophy to avoid adaptation and keep a focus on progressive overload.⁣ ⁣ ☑️ I have planned to begin my 7 week mini-cut (including diet break) in the 1st week of September. This will depend on my progress and how I’m feeling, but so far I’m on track.⁣ ⁣ ✅ My stress is basically non-existent.⁣ ⁣ ✅ My sleep is unbelievably good.⁣ ⁣ ✅ My skin is the best it’s been.⁣ ⁣ ✅ My hormones are fantastic .⁣ ⁣ Comment below if you have any questions - happy to share! ORR let me know your strategy!!! 👇🏼👇🏼

16

Why I’m eating 2400 calories a day and SELF SABOTAGING..⁣ ⁣ Last year I wanted to be lean for summer & eating sustainably.⁣ ⁣ By sustainably, I mean a decent enough amount of calories so that I could go through the festive season & not miss out, but still be lean.⁣ ⁣ The 1 mistake I made? TIMING. I didn’t quite allow myself enough time to do it. ⁣ ⁣ I wanted to get up to 2500 calories and then cut down to say 2000. That would drop enough body weight to give me abs & still eating enough. And if that wasn’t enough I could always drop another 500 down to 1500 & really lean out.⁣ ⁣ I started my reverse diet too late & missed the mark.⁣ ⁣ But not to worry - Bali’s around the corner!⁣ ⁣ So I decided to have a crack for Bali instead. Once again though, I left my timing too late.⁣ ⁣ This might sound crazy - but I was subconsciously SELF SABOTAGING myself.⁣ ⁣ I knew how long the process would take. I knew what I needed to do. But I kept stuffing around & stuffing around until it was too late.⁣ ⁣ When I was planning for this Winter’s plan & to head into summer I thought long & hard about it & uncovered a FEAR.⁣ ⁣ I was scared to eat that much. I didn’t want to get FAT. I didn’t want to compromise how I currently look either. ⁣ ⁣ And I was scared for no real reason at all!⁣ ⁣ Me! The person that gets other girls eating more than they ever have & looking better than they ever have!⁣ ⁣ So it dawned on me.. if I’m scared, how do YOU feel?!⁣ ⁣ It’s tough. Mentally to push yourself to somewhere you’re uncomfortable & unsure & SCARED is daunting.⁣ ⁣ BUT.⁣ ⁣ Fast forward & here I am. 2400 calories a day & only a few weeks away from my goal. I pushed all the reasons aside that I SHOULDN'T do it & chose TO DO IT!⁣ ⁣ So if you’re scared, unsure, uncomfortable, or doubtful - RELAX, because we’ve all been there (including me) & the ones that are prepared to push past that barrier, trust the process & GO FOR IT will be bikini ready for summer.⁣ ⁣ Don’t procrastinate & leave it until it’s too late. TAKE ACTION. Now is the time to start if want to spend this SUMMER lean & enjoy the festive season without worrying that donut you just looked at is going to stick to you!

19

👂 This is something I hear quite often. ⁣ ⁣ Sometimes referring to food intake, training, modality, just about anything to do with your health and fitness journey. ⁣ ⁣ 🗣”I tried it, but it doesn’t work for me.”⁣ ⁣ There are exceptions to the rule, but the problem with that is people assume they are the exception rather than first assuming what they are doing may not be quite right. ⁣ ⁣ The exception is 1% of 1%. Chances are it’s not you. Statistically it’s not you. 🙅🏻‍♀️⁣ ⁣ Almost everything I teach is evidence based. I say almost because I teach a small amount of mindset. And I don’t look at that as evidence based. ✨⁣ ⁣ 🤓 So that aside it will be based on studies. Not junk studies performed on 4 people in an uncontrolled environment. Studies that are performed under controlled structures, double blind where possible and generally repeatable. ⁣ ⁣ 🙌🏼 In addition to that it’s based on anecdotal research on myself and the hundreds of women I’ve worked with. ⁣ ⁣ 🚀 If you trust the process, follow the curriculum and invest 100% - it will work. ⁣ ⁣ 👉🏼 If it doesn’t work - you’ll be the first woman out of the hundred I’ve worked with to be the exception.

8

The more of these you DO, the more RESULTS you will get..⁣ ⁣ If we were to look at people that consistently move closer to their health and fitness goals, and people don’t seem to progress - there is generally ONE thing that sticks out as being potentially the biggest factor.⁣ ⁣ There’s around 10 things (give or take) that will get you closer to your GOALS. ⁣ ⁣ Some examples;⁣ ✅Training⁣ ✅Nutrition⁣ ✅Sleep⁣ ✅Reduced Stress⁣ ✅Mobility⁣ ✅Stretching⁣ ✅Recovery⁣ ⁣ Now I know what you’re thinking - training, nutrition, Blah, blah, blah..🤦🏻‍♀️⁣ Try thinking of it this way. I assign 10% to each part. 10% to training, 10% to sleep, 10% to mobility. 10% to reduced stress. All the way up to 100%.⁣ ⁣ The people that do more of these things move forward faster. Fact.⁣ ⁣ So if you’re looking at insta, or someone in your gym or wherever that looks how you want to look and you’re wondering to yourself what they are doing differently to you - ask yourself, how many of the above are you doing? And how many are they doing?⁣ ⁣ If you’re not going to eat properly, you’re not maximizing your training. If you’re overtraining you’re not maximizing your training. If you’re not sleeping you’re NOT MAXIMIZING your training. If you have very high stress… you get the point!⁣ ⁣ The lack of all of the things that ACTUALLY matter COULD be putting a huge DENT in your progress.⁣ ⁣ 🤯 Notice I didn’t include supplements? That’s because they’re probably worth less than 1%. ⁣ ⁣ 💁🏻‍♀️ If you’re not sure how to fit all this in - shoot me a DM and we can have a chat about it!

21

TRAINING GEAR - And I'm not talking about your TIGHTS!⁣⁣ ⁣⁣ If you are pulled over on the side of the freeway and you want to pull out and get up to 110km/h what GEAR would you start in?⁣⁣ ⁣⁣ Obviously 1st and make your way up to 5th or 6th.⁣⁣ ⁣⁣ If you’re a beginner, watching an WBFF, bikini competitor on instagram, and training the same way they are - this might be no different to taking off in 5th gear from a standing start.⁣⁣ ⁣⁣ You won't get anywhere, you’ll probably damage the vehicle in the process and you’ll be scratching your head wondering why.⁣⁣ ⁣⁣ Same with your health and fitness journey.⁣⁣ ⁣⁣ Particularly if you’re either new to resistance training or have been predominantly training in group cardio style classes where there’s less emphasis on form or technique - you don't want to drag bad habits over to weight training. Take the time to work on your mobility, your technique. The amount of weight you are lifting and the intensity. ⁣⁣ ⁣⁣ If you’re looking for inspiration, bikini competitors are a fantastic place to look. Particularly if your goal is to compete. But also because a lot of these girls will have fantastic technique due to the length of time they’ve been resistance training.⁣⁣ ⁣⁣ Just because you want to end up in 5th gear, doesn't mean that’s where you should start.⁣⁣ ⁣⁣ If your goal is to look like you train and actually ENJOY training, is copying a competitor the best method? Or is it like starting off in 5th gear?

17

The 90% rule and FREQUENCY 🤷🏻‍♀️⁣ ⁣ I get a lot of questions about intensity, and even though I’ve done a few posts about this I thought this might be a good way to communicate intensity vs frequency.⁣ ⁣ I recommend stopping 2 lifts before failure. And by failure I mean the ability to complete a rep with perfect form and technique - not just simply complete it.⁣ ⁣ Let’s use squats to give an example of the 90% rule.⁣ ⁣ In this example the maximum you can get out of a squat workout is 100%. The first set might get you up to 20%. Second set up to 40% etc.⁣ ⁣ You’re getting say 20% per set, right? Well at a certain point that 20% drops to 1% increments. ⁣ ⁣ You’ve got 2 choices here - keep going set by at 1% increments - which technically is still building muscle and heading in the right direction, OR stop at 90%.⁣ ⁣ Initially you might thing well ill keep pushing and get all the 1%’s i can..⁣ ⁣ Let’s say that’s what you do. And you push and push all the way to 100%. Now what? Well, you’re not walking properly for a week. You can’t sit on the toilet without crying. We’ve all been here. And it feels kinda rewarding although painful.⁣ ⁣ Now let’s say you stop at 90%.⁣ ⁣ Guess where you’ll be 2 days later? Working legs again. To 90%. Then 2 days after that? Yes - right back in the gym working your legs to 90%. Again.⁣ ⁣ So.. What would you rather? Training legs once per week to absolute maximum then taking a week to recover and not being able to hit other body parts as hard cause you’re sore AF and cant move, or training with a heap more frequency at 90% intensity? Every couple of days. For the entire year.⁣ ⁣ 👏🏻 And which do you think ULTIMATELY grows more muscle? In this instance it’s frequency. ⁣ ⁣ 🤯 The idea is to do the LEAST possible to get the MOST out of your workouts. ⁣ ⁣ Alright 🙋🏻‍♀️ who feels like you haven’t done enough if you’re not crawling out of the gym after training?

21

In the last 8 weeks, my body fat is UP 4%, AND the hair on my head is DOWN 50%, I wish I was overexaggerating. HOW/WHY has this happened? ⁣ ⁣ STRESS (I bet your shocked, coming from the most stress-free human around)⁣ ⁣ AND how does this help you?⁣ ⁣ First, I bet you don’t even know you’re stressed because it’s likely you’re so used to it. ⁣ ⁣ Work, relationships, family, your daily commute, cleaning the house, deciding what to wear (I’m not even joking), lack of sleep, too much caffeine, moving house, cooking dinner, getting the kids ready… bla bla bla. Sound familiar?⁣ ⁣ But wait there’s more… Add in training, and a low calorie diet and before you know it you’re STRESSED AF. ⁣ ⁣ You’re probably thinking, that’s life, and I can deal with it. Well, once upon a time I thought I could too, then I learnt HOW to deal with it, and realised how my life started to change in a positive way.⁣ ⁣ Nowadays, when I am stressed (like I was roughly 8 wks ago) I notice it straight away, not so much from the stress itself but how my body responds. Hair loss, body fat creeping up, feeling tired and weak in the gym, I have A LOT of trouble sleeping.... and I recover so much slower.⁣ ⁣ You can also suffer from 💩 digestion which means you’re probs not absorbing nutrients, cortisol shooting through the roof (some cortisol is good, but too much is terrible, particularly for fat loss & muscle growth) and you’re likely tired AF. 🤯🙄⁣⁣ ⁣ There is a silver lining - since we settled into our new place there are some things I’ve implemented straight away, that I KNOW work for me.⁣ ⁣ I heard someone refer to this as increasing your bandwidth. Effectively either reducing the stress itself or increasing your ability to deal with it.⁣ ⁣ {continued in comments to read what I’ve done}⁣ 👇🏼👇🏼

17

Yesterday something utterly heart filling happened to Brad and I. ❤️❤️ in a way that I didn’t realize would feel this incredibly special, until it happened.⁣ ⁣ Just incase you didn’t know, before Casey was born we decided that we would have 1 baby.⁣ ⁣ And...I’m not going to lie and say we’ve never spoken about adding to our family of three over the years and wondered what it would be like to be parents again.⁣ ⁣ Because we have.⁣ ⁣ Over time though, we decided stopping at 1 with our amazing boy was a great choice for us, and wait for the day that we would get to be grandparents (please have kids Case) to be able to enjoy all the amazing things that parenthood has to offer again in a different way you know... even more of the fun parts. ❤️⁣ ⁣ But... yesterday our reality came that much sooner in a way we certainly didn’t expect, and one that has left us so dam excited and filled with so much happiness which I can’t quite put into words quite yet. 🥰🙏🏼 ⁣ No we’re not grandparents, and no were not expecting again.⁣ ⁣ Instead, we’ve been gifted an amazing role to be GOD PARENTS 🙌🏼🙌🏼🙌🏼 to quite frankly a true little miracle human. Beckham Jude Muller born 6 weeks early, at a tiny little 2.140kgs but with a soul filled with fire and determination to blow the minds of every single person around him.⁣ ⁣ Honored is a complete understatement, and knowing how much this means to @nadinemuller & @dtm83 (his incredible parents) makes this humbling role 1000000 even more special to us. ⁣💙 ⁣ Beckham we cannot wait to be right by your side on this incredible rollercoaster that is life, and be apart of guiding you into the amazing human we all know you’ll be!!! We love you so much little man ❤️

26

🤯 Training LESS and eating MORE. Read that again...⁣ ⁣ Would you believe that’s what Nicky had to do to achieve this before and after? 🤭⁣ (SWIPE TO SEE MORE) ⁣ 🙅🏻‍♀️ Nicky was sick of punishing herself in group training sweat sesh’s 5 times per week and not losing body fat or gaining muscle. And the thought of living on a challenge meal plan was the last thing she was interested in.⁣ ⁣ Don’t get me wrong she loved the group training, and it was loads of fun, but the results didn’t speak for the effort. So she bit the bullet and decided to try what was working for sooo many women in the same position.⁣ ⁣ Now, Nicky trains 3 main sessions per week, NO Cardio, AND has COMPLETELY transformed her body in just 12 weeks.⁣ ⁣ The best part? She’s able to enjoy eating the same meals the rest of the family are eating and has a daily calorie intake of 2000+ calories… And it’s still increasing. Food freedom means she’s enjoying a glass of wine on the weekend and isn’t restricted to budgie food.⁣ ⁣ Goes to show how ultimately eating more and training less but geared towards your goals (while being absolutely s*&t scared to do so) has not only given her 1 hella transformation, that she can now maintain for less time spent in punish mode AND now she is feeling amazing too! ⁣ ⁣ ☝🏼👉🏼 Oh, and on a side note - a couple of weeks ago I posted about how the scales don't matter… Nicky weighs more now than she did before.. Guess muscle might weigh more than fat after all! 🙌🏼🙌🏼⁣ ⁣ 🙅🏻‍♀️❌This isn’t for everyone. You have to be prepared to stick to the process. Trust the process. And follow the plan. If you think you’ve got what it takes to FINALLY break out of your funk, and actually get the body you’ve been dreaming about AND KEEP IT - shoot me a DM. 🙋🏻‍♀️

39

🤔 Why training 3 times per week WORKS more than all the sessions you’re doing now. ⁣ ⁣ 🙌🏼 Simply, Consistency. ⁣ ⁣ 🤫 You’ll make it to the gym 3 times a week whether you’re on holidays, unwell, have plans or commitments, its your birthday, move house - basically WHATEVER. ⁣ ⁣ 💪🏼 At the end of the year that’s around 150 sessions. ⁣ ⁣ 🤯 That’s consistency. ⁣ ⁣ 👉🏼 And consistency 3 times per week is 1,000,000 times better than inconsistently 6 times per week.

16

Would you pay to magically get the results you want? Read on...⁣ ⁣ A lot of people don't like paying other people to do things they think they can do themselves. Like washing the car, or mowing the lawn. ⁣ ⁣ I was always a person that said that I would never pay for something that I could either find out myself or achieve with hard work. But the truth is you can go for 6 years trying to work it out yourself or 12 weeks and have the guidance of someone else to show you how.⁣ ⁣ For years I didn’t invest in a coach, or a gym membership as I felt I could get the same results myself at home.⁣ ⁣ You know when my results actually skyrocketed? Yep. When I invested in a coach.⁣ ⁣ I still have a coach. And I coach coaches. ⁣ ⁣ 72% of the people that sign on for my 12 week program sign on for another 12 weeks. Why? Because the day in day out struggle of not being happy with the way they look, or feel, or their relationship with food or simply eating a decent amount of food all CHANGES.⁣ ⁣ Meet my client who is a coach and a former bikini competitor. While competing has taught her a lot about training, it also gave her a poor relationship with food. Constantly in a calorie deficit, not understanding the impact this was having on her metabolism and getting to a point of really not knowing what to do and therefore losing the drive to consistently train.⁣ ⁣ Introducing some accountability and another pair of eyes on what she was doing this is what we’ve achieved together:⁣ ⁣ •Increased food intake & climbing to 2500 Cals⁣ •Consistent energy levels without afternoon crashes⁣ •Training for her goals specifically which has made a huge difference to not only the way she feels but they way her body is taking shape too⁣ •Hitting her macros majority of the time⁣ •Enjoying foods without following a restrictive meal plan, eating food that she both loves and that make her feel good too.⁣ ⁣ You know what else, and this is probably my favourite part and the HARDEST part for most people to crack. 👉🏼Continued in comments 👇🏼

6

I’m going to teach you how to speed up your metabolism, why this is so important for fat loss, and some tips to do this without actually doing extra exercise. That’s right – a faster metabolism can equal more fat loss WITHOUT exercising more. Go to the IG TV link to finish watching.

4

sinema 1