The Body Lab

Perfectionism isn’t a high standard—it’s a survival mechanism designed to protect your nervous system from the anxiety of a chaotic environment or an unrealistic expectations trap. In this episode, I break down why your brain forces you into a "perfectionist freeze" or procrastination loop when your workload feels too heavy, and how to break it instantly using flexible, moving dials rath...

Miss Faye was such a big part of my life for 10 years. Losing her this year was something that rocked me to my core, and was one of the hardest weeks of my life. I want to share my experience with Pet Loss + Grief in case you're going through it too, and to let you know that you aren't alone if it feels excruciating. As always, I believe in the resiliency of the human spirit, and am alwa...

If you're craving a reset for summer, here's exactly what I'm doing to reset, keep my mindset right, and embrace the summer season (my least favorite lol) to feel incredible. -- Get on the Waitlist for Ashley's 4-Week Fat Loss Group, Summer Queen Apply for Ashley's Signature 1:1 Program, The Body Lab Apply for Ashley's Business Coaching Mentorship, Spark Follow Ashley...

I recently lost my doggie Miss Faye, and I talk through her loss a bit in the first part of the episode. If you've ever lost a pet - my heart goes out to you. Then I take a sharp right turn and talk about how you can begin lifting weights when you feel resistant towards it. I walk through steps you can take today to understand the importance of weightlifting, and how it can change your life i...

You know what to eat. It's just hard to do it consistently, and when this is happening, the problem isn't willpower - it's presence. Presence is the skill of being WITH yourself (your thoughts, emotions, urges) without immediately reacting. It's what lets you feel the urge to binge and NOT automatically overeat or leave your body. In this episode, I share how I developed presen...

You know what to eat, you just can't stay consistent. You've tried meal plans, macro tracking, intuitive eating... and nothing sticks. I promise there's nothing wrong with you - you're just not wired like that. Traditional nutrition plans require strong executive function, sustained self-motivation, delayed gratification, and impulse control. If you're neurodivergent or hi...

We've all dealt with setbacks + failures: illness, death, moves, divorce, breakups, injury... and sometimes, it can set us back for months or even years. But they don't have to. In this episode, I talk about how to deal with specific types of setbacks, steps you can take to move forward no matter what you're going through, and how to keep your head in the game long enough for a come...

Ever felt defeated over slow or non-existent results? Me too! In this episode, I discuss how to have realistic expectations of progress, and the realities of seeing the results you really want. I walk you through different strategies for consistency, and how to get your mindset right if you're working on changing your body right now. -- Mentions: Dr. Lauren Comenso-Semple on IG -- Apply for A...

Feel yourself cycling from diet to diet? Upset because you fall off from being strict and start over + over? That was me for years - until I started implementing flexibility tools day-to-day. If you struggle with actually sticking to things + being consistent, this episode will change your mindset to show up + put in the work to get the results you've always wanted. -- Mentions: Podcast about...

Ahhh, we've all been there. Needing constant external reassurance feels good in the moment, but puts you into a cycle of never sourcing it from yourself. Whether it's weight loss progress, relationships, or growth, it's important for us to learn how to become our own source of reassurance and comfort in the long-term. -- Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShi...

You lost weight, but what if you're terrified to gain it back? How do you know you'll actually keep it off, and really trust yourself to do it on your own? Isn't this the million dollar question? Tune in for 6 things that are integral to lifelong weight loss, permanent behavior change, AND self-trust, the only thing that won't bring the weight back. -- Apply for Ashley's 1...

I'm so excited to share my first episode with a client of mine, Sara Evans! I asked Sara to come on as my first client guest because she's had such profound changes after doing my programs, both body + mind. She embodies the intentions of my work which are: lifelong change, sustained + easy maintenance, food freedom, self-trust, working through your patterns + beliefs about yourself, and...

Ahhh, I'm so excited to share the first episode of my new rebrand of the podcast, The Body Lab! In this episode, I talk about what prompted the rebrand, what it means for my business and programs, and most importantly, how I can create the best + most impactful content for you. I walk you through a bit of my business journey, what to expect going forward, and hopefully inspire you to continue...

Identity change is hard - but in this episode, I talk through three specific strategies + exercises (2 physical, 1 mental) that you can use in real time to build mental toughness, and eventually, a new identity. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShift Apply for The Body Lab Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join As...

We're all addicted to our phones, including me. I got a brick recently and it's changed my life in just a week. I'm hooked on reclaiming my time, money, and productivity going into the next year. In this episode, I talk about managing dopamine to create a more intentional, calm, and happy life - and how I'm planning on using the time I got back. Links: Apply for Ashley's 1...

2025 was an extremely clarifying year for me - my initial word of the year, Grit, no longer resonated, and I found myself at a crossroads. By adopting flow, and less intensity, I got much better results. I left behind any dabbling and fully committed to my goals... and reached them. I also talk through my lessons of 2025, goals/word for 2026, and the yearly list I do to help me create clear action...

If you're in need of a pep talk for getting focused, this episode is it. I share my unfiltered thoughts about getting results, making change, and what it really, really takes. Perhaps my most honest episode to date, and I'm excited for you to listen. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShift Get on the Waitlist for GlowFit 2026 Follow Ashley on Instagram Fol...

We're right in the midst of the holiday season, and things are buuusy over here. I've been working on increasing my capacity to not drown during times like these, and - it's been effective for me. If it's hard for you to be present during this season, and you're grasping at straws to stay grounded during the most chaotic time of the year, listen in as I talk about what&apo...

If you've ever felt like restriction + deprivation have sucked the life out of you, this episode is for you. I discuss the impact of restriction which goes far beyond food, what the data says about restriction as a strategy, and how we can embrace flexibility instead to get, and keep, our best results. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShift Follow Ashley on In...

If you've ever felt completely paralyzed by physique change, this episode can help demystify and uncomplicate it with actionable steps geared towards sensitive people's brains. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShift Join Total Body Blitz Follow Ashley on Instagram Follow Ashley on TikTok Join Ashley's YouTube Channel Join Ashley's Newsletter Ash...

Do you ever feel like you need motivation to get things done? Join the club. In this episode, I walk us through how to grow the muscle of "getting it done when you don't feel like it" - the truth is, we'll need to get better at this skill if we have any goal. I share mindset strategies + tangible tips to help you be consistent - starting today. Links: Apply for Ashley's 1:...

As a late bloomer, I spent a lot of my life feeling meek + shy, and held myself back in pursuing my fitness + entrepreneurship goals. But in the last few years, I've become my most disciplined and consistent self, and an unexpected side-effect has been becoming hotter, a word I used to struggle to own. In this episode, I talk through the steps that helped me most, and how you can begin taking...

I'm finally 40! Today I walk through my biggest lessons as I approach this big birthday - which is such a change from 30. So much has happened, and I'm not the same person I was 10 years ago. I also talk a bit about how birthdays can be hard sometimes, and how we can choose to celebrate in a way that's best for us. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeSh...

Believe it or not, there are a ton of energetics involved in weight loss - and perhaps it's been the missing piece all along. Join me while I discuss and share tangible tools for fat loss, training, business, and dating - and how you can raise your vibration to get the results you've always wanted. Mentions: Relaxing Through the Process Episode Window of Tolerance Episode Links: Apply fo...

If you're like me, you've done your fair share of procrastinating and avoiding. This issue has plagued me for a lot of my life, but over the last several months, I've learned a trick to get myself moving. Learn to face things head-on, and with strength, in this episode. Links: Apply for Ashley's 1:1 Nutrition Coaching Offer, ShapeShift Get on the Waitlist for The Intuitive Macr...