The Ashley O Show

You cannot build a house without laying the foundation FIRST. Your health is no different. So many of are chasing quick fixes and one-size-fits-all programs that leave us building a house of cards. One false move, and it all crumbles. So today we are talking about getting back to basics, and focusing on the core foundational aspects of feeling your best (in a way that actually LASTS)! We also dive...

If you have spent the summer feeling stuck in the mud and are ready to start feeling energized again, this episode is for YOU. I am so excited to have my girl Morgan Cone with us to give her insight into healing our relationships with food and our bodies, letting go of a restrictive mindset, and redefining what the heck "health" actually means. Morgan shares her journey into the industry...

Wild title right? This is one of those completely RAW, unplanned, all-over-the-place episodes that just felt completely RIGHT. If you are in the midst of a confusing season, are frustrated, and feel like nothing sticks, come join me to process in real-time. I'm right here with you. By the end, we are breaking down walls and shattering ceilings. Looking for a coach who is OBSESSED with helping...

July 2nd marked the halfway point of this year, which makes it a beautiful time to reassess and refocus. We all make New Year’s resolutions, but unfortunately for most our motivation fizzles out pretty quickly and the goals fall to the wayside. So now is our chance to consider what we want the rest of this year to look like. And you may be surprised by the approach I am asking you to take. Looking...

The summer body is a bullshit standard designed to fuel the dieting industry and keep us feeling like garbage. Guilt and shame are extremely profitable, but we have the opportunity to end the cycle. In this episode, we focus on redefining body expectations, shifting perspectives, and changing the narrative this season. This one is for EVERY woman, and serves as a simple reminder paired with tactic...

In just a few days, we hit a new month AND a brand new quarter! That's right folks, we have hit quarter 3 of 2023. Do you feel like you are where you wanted to be, or does it feel like it's all gone off the rails? Here's the thing, life as a nurse can sometimes feel like running on a hamster wheel. So let's shift a few simple pieces in our routine so that we can finally step OF...

I remember buying every random meal plan I could find from online coaches. If they had a 6 pack, I was sold. I was afraid to feel like crap, and I wanted to keep feeling like myself. Despite my best efforts and a million random programs and meal plans purchased, nothing seemed to stick. Then when it didn't work out, I was convinced that I had a "willpower" problem. Sound familiar? W...

I don’t have time, I don’t have energy, I don’t make enough money, I’m not strong enough, I’m too young, I’m too old... Sound familiar? REAL TALK: Your excuses are keeping you small. And you may not want to hear that, and you may think you are the only one struggling, but the reality is: we all have excuses. And they are all valid reasons to stay comfortable. But is that what you really want for y...

Do you feel like you have "tried everything" and "nothing seems to work" when it comes to your goals? If so, you aren't alone, whether we are talking about health, fitness, career, finances, or life in general, 90% of the women I work with start here. It's at this point that you have one of two choices - do you keep trying the same sh*t or do you decide that you don&a...

PEP TALK: Are the labels that you place on yourself holding you back? We tell ourselves we ARE unhealthy, miserable, stressed, undisciplined, or unmotivated. We tell ourselves we AREN'T motivated, a runner, strong enough, smart enough, or good enough. What if these labels are becoming self-fulfilling prophecies? Sometimes when we only know one way of living and being for long enough, we don&a...

For the past couple of months, I've been conducting market research and asking you guys what you areas you want the most help in, and you all have consistently asked for content around nutrition, especially as nurses. You aren’t sure what to eat, or how much, you aren’t sure which trends are worth the hype - and you just want this process to be SIMPLE because as nurses, you don’t have any mor...

You guys know the saying "fail to plan, plan to fail?" Well the same logic stands for pre-shift prep. Taking a few easy steps to prepare for your shifts (or stretch of shifts) can be the game changer in enabling you to have less stressful, better fueled, and more enjoyable shifts at work. I know it sounds basic, but TRY IT. And if you would, share this quick episode with a nursing friend...

R-E-S-P-E-C-T. Aretha Franklin said it best. Growing up, we all quickly learned the importance of respecting our elders, peers, family, or friends, but somehow missed the memo on respecting ourselves. This one just hit me like a ton of bricks on my latest walk, and I knew I had to shuffle the podcast schedule around and share this pep talk with you. Maybe you'll need this reminder as much I d...

Guess what? You can live a decadent, high-vibe life, without alcohol. I know it might sound wild, but I am living it in real-time. I just recently made this choice for myself, and I want to peel back the curtain on this season, why I made this decision, and what it has looked like so far. I also want to strip away the stigma that exists around choosing not to drink and what that says about YOU as...

First things first, it's Memorial Day, and it's incredibly important that we take a moment to remember and honor all those who lost their lives while serving our nation. We will never take those sacrifices lightly. Memorial Day has become associated with the start of Summer in many places, and as such, it's extremely common for this long weekend to be filled with cookouts, parties,...

What is your number one priority in life? Think about it. If you said anything other than "my health," I want you to listen to this quick episode. If you don't have your life and your health, you don't have anything left to give to the people and things you care about. This is your permission slip: Put Yourself First. Join me at The EmpowerHER Live conference in Denver, Colorad...

It's my BIRTHDAY! 🥳 I'm incredibly grateful for another year of life, and today on the podcast, I wanted to reflect with you all in real-time on what has changed in one huge year. I could not have predicted the distance between where we are now and where we started one year ago, and YOU are a giant part of that!  ❤️ Join me at The EmpowerHER Live conference in Denver, Colorado September...

I was not prepared for the imposter syndrome, guilt, shame, or self-doubt that I would face when I left the bedside, went outpatient, then to procedural, and eventually when I left the profession all together.  I don't think we talk about this experience enough. What does being a "real nurse" even mean? Even if you aren't a nurse, I would imagine its a similar feeling to making...

Guys, this is a SPICY one. I almost didn't put this out into the world, because anytime you are discussing religion (even extremes like cults) it can get dicey, but I also really felt like we needed to call this out. From promoting strict conformity to using guilt/shame as a tool, we break this down bit by bit. Diet culture is not your friend, and today we really dive into why this is true. B...

Happy Nurses Week!! First, I want to celebrate my fellow nurses, and express my gratitude for all that you do. BUT I also want to empower you to ask for what you truly need this week. Whether that's a raise, more time off, applying for a job on a different unit, going outpatient, or leaving the profession all together. Let's challenge the status quo in healthcare and build a career that...

There are way too many people telling young girls that they aren't enough, even if they are doing it quietly. In this episode, we discuss the impact of social media, popular culture, parenting, and educators on young girls and teenagers' body image and self-esteem -- AND how we as adults can break the cycle and change the narrative for the next generation of women. Through empowerment, e...

The best time to plant a tree was 20 years ago. The second best time to plant one is TODAY. Same goes for you. We always seem to be stuck somewhere between "I should've started sooner" and "it's too late now." What if right now is the perfect time? Looking for a coach who is OBSESSED with helping you get back to your happiest, healthiest, most aligned self? Apply for...

The results you want will take time, but you'll change your life along the way. That's the reminder I want you to leave with today. Somewhere between quick fixes and acknowledging that the results we want will take years, we can find a middle ground where we appreciate the compound effect that our everyday choices can make in pursuit of a goal. The smallest choices make the biggest impac...

On this quick episode, we are combing through the misconceptions around toning or getting lean. This is one of the most common body types that my clients are trying to build, but there is a lot of misinformation out there on how to achieve this look. Let's bust through the BS and gain some clarity here. Don't forget to snag your spot for my totally FREE masterclass on Sunday April 30th a...

This one is JUICY! After we hit age 30, we can lose 3-5% of our muscle mass with each decade that follows. While that is a scary stat, I am here to tell you that we can PREVENT it! This is definitely multifactorial, but we are diving into the most influential factors at play and what we can do about them. Don't forget to snag your spot for my totally FREE masterclass on Sunday April 30th at 5...