Always Sweaty

I guarantee everyone has hit this at some point in time. 

Challenge your body in 3 main ways: Strength - lift heavy. Pick 2-3 big compound movements. Muscle building - Pick 4-5 exercises, with moderate weight, moderate reps, still focus on big movement exercises Zone 2 conditioning - for stress management, heart health, and improved recovery. This could be a circuit or any steady state cardio machine. HR = 60-70% of max heart rate.

Phase 1: Awareness. Pinpoint your triggers (work, relationships, news, etc) *Get specific* Pinpoint your comforts (beer, wine, junk food, etc) Phase 2: Identification. Identifying what about these situations causes you stress/discomfort. “What are you running from?” Lack of control, fear of rejection, uncertainty, lack of safety Identifying what the food gives you that you crave. “what are you run...

The scale is only a fraction of the story being told about your fitness journey. Here are 15 other ways to see that you're making positive progress: Tape Measurements Photos How clothing fits Strength tests (1,3, or 5 Rep Maxes) Endurance tests (Push-ups, planks, or cardio) Flexibility tests How you feel after a flight of stairs Your cookings skills & confidence Saying yes to prioritizing your...

You are the artist and art. Appreciate the past, but keep in the present. Make this your best work of art yet.

This episode is brought to you by Breaking Barriers Fitness - the creator of the STRONGER EVERY DECADE program.    Want to get stronger, leaner, and more badass? Want to kick diet culture in the face? We hear you and we want you to join our movement. Let's get fucking stronger this decade and every decade moving forward! Cheers to building an army of strong AF grannies!

Sick of seeing cottage cheese recipes everywhere?    Do you find yourself wondering how much protein is in a breath of air?   Are you hoping your favorite winery comes out with a new protein malbec?    Well today we're going to talk about why the hell protein matters and why people won't shut up about it.   I'm not promising that it won't be any less annoying, but at least you'll have a better und...

It has been a sweaty summer, friends. I'm glad you're here.     This episode brought to you by Breaking Barriers Fitness . Empowering Moms 35+ with Mind, Body, and Nutrition Coaching for a Lifetime of Strength and Confidence. Creating mother badasses!

Introducing my new cohost! SHOW NOTES: Small Budget/Small Space: Set of resistance bands $30-50 Adjustable DBs $200-800 Box/step $50 Mat $20+ Foam roller $20 Adjustable Bench $50+ Medium Budget/Space: Spin bike - $100+ Barbell + weights - $100+ Swissball $25+ Large budget/Large space: Rack $200+ Rack with cable machine $800+ Set of DB’s Treadmill Slam balls Honourable mentions: Suspension trainer...

What'd I miss?  Send me a message @Ashley. AJ.Johnson on IG!

Follow me on IG Free Facebook Community Get started on your own workouts here: K.I.S.S Workout Quickstart 20 High Protein Snack Idea Guide: The Protein Pantry High protein fast food guide: Fast Food Guide

Follow me on IG Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   20 High Protein Snack Idea Guide: The Protein Pantry   High protein fast food guide: Fast Food Guide

Follow me on IG Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   20 High Protein Snack Idea Guide: The Protein Pantry   High protein fast food guide: Fast Food Guide

It's been nearly a 4 month hiatus, but Always Sweaty is back. Ironically, I was gone for the sweatiest months of the year...   This episode is for those of you who've been through some shit and need to hear that it's okay to not be 100% in your fitness game. You're human - I hear you, I see you, I feel you, I love you. 

Follow me on IG Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   20 High Protein Snack Idea Guide: The Protein Pantry   High protein fast food guide: Fast Food Guide

Mindless eating = huge contributor to self-sabotaging your goals.    Today we'll talk about 3 simple ways to create barriers around that habit that will hopefully help you become more mindful and present with your meals!   Follow me on IG Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   20 High Protein Snack Idea Guide: The Protein Pantry   High protein...

Follow me on IG Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   20 High Protein Snack Idea Guide: The Protein Pantry   High protein fast food guide: Fast Food Guide

Let's get wicked uncomfortable with this one.    BUT if you give this a try, I promise you will grow from it.   Follow me on IG Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   20 High Protein Snack Idea Guide: The Protein Pantry   High protein fast food guide: Fast Food Guide

Find me on IG Join the Free Facebook Community   Get started on your own workouts here: K.I.S.S Workout Quickstart   High protein fast food guide: Fast Food Guide

IG &  Free Facebook Community   Free Resources: - K.I.S.S Workout Quickstart - 20 High Protein Snack Idea Guide: The Protein Pantry - High protein fast food guide: Fast Food Guide

Nail these 4 habits consistently and you'll be blown away by the changes you'll see and feel in your body! 📲 Follow me on IG 👥 Free Facebook Community   🏋️‍♀️ Get started on your own workouts here: K.I.S.S Workout Quickstart   🥩 20 High Protein Snack Idea Guide: The Protein Pantry   🍔 High protein fast food guide: Fast Food Guide

Let's talk about stuff that pisses us off. I'll start...   ➡️ Find me on IG ➡️ Free Facebook Community Free resources to help you on your journey: - Get started on your own workouts here - 20 high protein snack ideas - High protein fast food guide

Find me on IG here Join the FB Group here   Get started on your own here: K.I.S.S. Workout Quickstart

Have you ever found yourself stuck on the join a gym/quit a gym repeat cycle? The biggest reasons why people quit the gym typically have to do with feeling intimidated, not having a plan, and feeling overwhelmed with where to start.  Let's simplify that a little today.   Download the free KISS Workout Quickstart Find me here on IG  Join our free Facebook community  

Instagram Join the Facebook Community Wondering why it's so important to meal plan? ⁣ ⁣ I’ll give you 3 reasons:⁣ ⁣ 𝟷. 𝘊𝘰𝘮𝘪𝘯𝘨 𝘶𝘱 𝘸𝘪𝘵𝘩 𝘢 𝘮𝘦𝘢𝘭 𝘱𝘭𝘢𝘯 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘺𝘰𝘶 𝘰𝘯 𝘮𝘦𝘯𝘵𝘢𝘭 𝘦𝘯𝘦𝘳𝘨𝘺 𝘭𝘢𝘵𝘦𝘳.⁣ 𝟸. 𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘮𝘰𝘯𝘦𝘺 𝘨𝘰𝘪𝘯𝘨 𝘨𝘳𝘰𝘤𝘦𝘳𝘺 𝘴𝘩𝘰𝘱𝘱𝘪𝘯𝘨 𝘰𝘯𝘤𝘦 (𝘢𝘯𝘥 𝘸𝘪𝘵𝘩 𝘢 𝘱𝘭𝘢𝘯) 𝘷𝘴. 𝘫𝘶𝘴𝘵 “𝘸𝘪𝘯𝘨𝘪𝘯𝘨 𝘪𝘵”.⁣ 𝟹. 𝘠𝘰𝘶’𝘳𝘦 𝘭𝘦𝘴𝘴 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘰 𝘰𝘱𝘵 𝘧𝘰𝘳 𝘵𝘢𝘬𝘦 𝘰𝘶𝘵 𝘪𝘧 𝘺𝘰𝘶’𝘷𝘦 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘱𝘭𝘢𝘯𝘯𝘦𝘥 (𝘢𝘯𝘥 𝘣𝘰𝘶𝘨𝘩𝘵) 𝘧𝘰𝘳 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘦𝘭𝘴𝘦.⁣ ⁣ Now,...