BURN Fitness & Health

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BURN Fitness & Health

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Ash is your women’s Hormone & Metabolism Coach
Helping burnt out women balance hormones and lose stubborn fat for good
✨Restore your gut, nervous system & metabolism

09/12/2024

This is why nothing has been working!

You’ve cut the sugar, hit the gym, and cleaned up your diet, but your body still feels stuck.
❌ The weight won’t budge.
❌ Bloating, fatigue, and brain fog won’t go away.
❌ Your hormones feel like they’re running the show.

Here’s the truth: none of these surface-level fixes will work if you skip the root cause—inflammation.

When your body is in a constant state of stress (a.k.a. stuck in survival mode), it triggers inflammation that blocks everything you’re trying to achieve: fat loss, healing, balanced hormones, and feeling energized.

What happens when you target the root cause?
🔥Effortless fat loss as your body shifts out of survival mode.
🔥A bloat-free stomach and balanced hormones.
🔥Endless energy and clarity to take on each day.
🔥The ability to handle life’s challenges with ease and resilience.

In Episode 2 of my Secret Podcast, I dive into how stress and inflammation are sabotaging your health and results—and what to do about it.

💬 Comment “SECRET” to access the podcast and start learning how to unlock your body’s potential.

✨Ready to heal at the root and step into 2025 with calm and confidence?
My Ultimate Healing Program BETA round is open with limited spots.
Comment me “READY” for the link and lock in your spot today for just $70🌟

07/12/2024

Let’s get you dropping fat and feeling amazing✨

You’ve been doing all the things and still not seeing results?

You’ve cut the calories, added strength training, ditched the sugar, and swapped processed foods for “clean eating.”
You’ve embraced sunrise walks, skipped the HIIT, and even endured freezing cold plunges.
You’ve said goodbye to gluten, dairy, legumes, and FODMAPs while pretending to enjoy your daily dose of pre- and probiotics.

And STILL…
❌ The weight won’t budge.
❌ Your hormones are wreaking havoc.
❌ Bloating ruins your day (and your jeans).

Here’s the deal: it’s not you—it’s inflammation.

Inflammation is the root cause holding you back. Nervous system stress, gut imbalances, toxins, and hormone chaos are keeping your body stuck in survival mode, and no amount of willpower will fix it.

✨ That’s where my Ultimate Healing Bundle comes in—designed to tackle the root cause (a.k.a. inflammation), so your hard work finally pays off.

👉 Comment “BUNDLE” for 50% off beta access. Want an extra 10% off? DM me “SECRET” for the podcast link and the bonus offer!

Stop working harder. Start working smarter. Your body (and sanity) will thank you. 💁‍♀️

04/12/2024

It’s not hard, you’re just doing it wrong! 🤯

If you’ve ever wondered why you’re doing everything “right” but still:
• Struggling to lose fat.
• Feeling bloated and fatigued.
• Waking up tired no matter how much you sleep…

The answer lies in inflammation and the 4 Health Blockers:
• Nervous system stress.
• Toxic overload & blocked detox pathways
• Gut imbalances
• Dysregulated body cycles - hormones and circadian

I want to make it as easy for you as possible…
So I created my new programs AND a secret podcast to help women like you address these blockers and finally see results.

Do you want access to the Beta Round and a crazy 50% off the programs before spots run out?
💬comment BUNDLE and I’ll send you the link

OR

🎙️DM me SECRET for the link to my free secret podcast. I’ll help you uncover what’s holding you back and share the step-by-step process to heal and unlock effortless fat loss.

02/12/2024

For months, I was stuck in the overwhelm cycle: trying every hack, ignoring the root causes, and feeling like I’d never heal.

I forgot everything I teach my clients and got stuck in panic mode. My rash got worse, I felt exhausted, bloated, and even started gaining weight.

Looking back, I realize it wasn’t because I wasn’t doing enough—it was because I was doing too much.

It wasn’t until I went back to basics—focusing on the 4 root causes of inflammation—that everything changed.

🎙️That’s why I created my secret podcast: Health Hacks Under Wraps. It’s for anyone feeling stuck, overwhelmed, and unsure where to start.

Comment me ‘HACKS’ to get instant access and start listening today!

16/08/2024

You are not broken and I’m here to help 🤍

Regulating your nervous system doesn’t have to be hard or complicated you just need to know how!

Starting Aug 26th, in my women’s health hub ‘Fix Your Sh*t For Life’ I will be taking everyone through my 8 week Stress Less Method crash course.
My Stress Less method is what I use solely with my 1:1 clients for nervous system regulation but I’ve decided to open it up to my membership as a once off.

Over the 8 weeks you will learn:
💫How to end the stress cycle and come back to safety
💫How to increase your stress resilience no matter what is going on in your day to day life
💫How to make health simple and actually enjoyable!
💫How to dramatically improve your health - inflammation, metabolic issues, hormones imbalances & weight loss resistance ✅

This is not another program telling you to meditate and deep breath or just ‘stress less’. I’m also not going to tell you to remove stress from your life.
We live in a stressful world full of perceived stress that our prehistoric brain isn’t used to AND we actually need stress in our lives to help us get s**t done!

I am going to show you how to cope with and manage stress so that you can thrive in stressful situations and then be able to turn it off again and get back to a happy and productive state 🙌🏻

This is the key🔑

Sound like something you need?

💬Comment ‘FYS’ to join and get access to my Stress Less method

✨BONUS ✨
When you sign up before Aug 25th you will get access to my hormone syncing 30 day RESET program ($147) that we did as a group inside the membership.
All content for this will be removed 11.59pm Aug 25th so don’t miss out!

25/03/2024

If you aren’t already, start adding strength training into your schedule.

Here’s my recommendation:
Strength train 3 times per week.

Make them quality sessions, with 3-6 movements focusing on good technique.

Make sure you are working hard enough - you should be only just able to complete your last rep. If you are able to keep going you aren’t going heavy enough.

Prioritize protein - make sure you are eating at least 0.8g of protein per kg of body weight. I recommend 1.5-2g per kg of body weight when trying to lose fat.
So if you weigh 80kg x1.5g you will need to eat 120g of protein per day.

Doing the above will make fat loss so much easier.

Not sure where to start with your strength training or fat loss journey?

💬Comment START and I’ll send you my FREE Fat Loss Simplified guide. It goes through my exact 4 step process to help you finally get the body you’ve been trying to have for years, while still eating the food you love, not having to miss out on events because you are ‘on a diet’ and actually feel better each day, rather than hungrier each day.

05/03/2024

Straight to the facts👇🏼

Before I go on this is for educational purposes only. Like I said in my previous post there are no bad foods just bad quantities. So don’t eat too much of any one food and don’t cut out foods completely either. Eat with common sense and in moderation.

Eggs - Eggs don’t raise cholesterol. Eat MORE eggs

Red meat - There is weak and insufficient evidence linking read meat to cancers, type 2 diabetes and heart disease when consuming at average levels 3-4 times per week.

Saturated Fat - there is no actual evidence of a relationship between saturated fat and weight gain or cardiovascular disease.

Salt - salt is not bad for us. If you eat too much salt you will p*e it out. Salt is essential for bodily function. Eat more salt.

Sugar - if there is anything you should limit its sugar. Eating high amounts of sugar can be extremely harmful to the body the main reason for this is its impact on blood glucose and the release of insulin. Im going to keep this short. New studies state that sugar shouldn’t take up more than 10% of your daily calories which on average is about 150-200 calories.

Vegetable oils - are oxidants to our body which create free radicals that cause inflammation- inflammation is one of the main causes of CVD. Limit vegetable oils

Butter - Saturated fat isn’t bad for you. Butter has anti cancer and anti inflammatory properties, calcium and vitamin D plus many other health benefits. Use for cooking at low temps.

BONUS:
Cholesterol - Similar to saturated fats studies, there is lack of evidence of any link between cholesterol and heart disease. However oxidized LDL causes inflammation which can cause CVD. For more info on this send me a DM

✨For women a big issue is avoiding fats. Fats are essential for basic bodily functions, particularly hormone production and maintenance, but reducing fats you reduce hormone production and that causes a massive flow on effect of symptoms across the body.
To increase fat go for full fat over low fat, eat your eggs and make sure each meal as 1-2 thumb sizes of any of the following avo, nuts, seeds, coconut products, olive oil and minimally processed dairy products

26/02/2024

Something to ponder🤔

I was chatting to one of my incredible clients about this today..

🙌🏻Today she had officially lost 10kg + menopausal symptoms are gone, her energy has increased, her sleep is better and even allergies have reduced!
She has lost this weight before but this time it was different, we did it slower, we did it over Christmas and through injuries. We were chatting about putting the weight back on again because she has every other time.

✨Here’s why I’m not worried about this happening:
1. Education - She has learnt SO much about food and her relationship with food has changed.

2. Solid Foundations are in place - She has created solid new habits because we took our time. She was able to see results even after going out for dinner, having events and while being injured and significantly reducing exercise. These habits haven’t stopped her from enjoying and living life.

3. Exit Strategy - We have a plan to get back to maintenance and get comfortable with being in maintenance, rather than just finishing when getting to the goal.

These 3 things are usually skipped and the reason why most people will put the weight back on and end up back at the same place or worse than where they started.

It’s time to understand that if you are having to do the same thing over and over again (fat loss challenges) for the same result (fast fat loss then more weight gain) it’s clearly not working for you.

You can keep your goal but you need to change the plan!

What are your thoughts on this? Let me know in the comments ⬇️

25/02/2024

Achieving your health goals doesn’t have to be hard!
You just need the right tools to get you there..

Lucky for you, I’ve got exactly what you need to make make family meal times AND hitting your health goals easy.

✨The Ultimate Meal Prep Range of recipe books has made meal prep, meal times, weight loss, muscle building and everything in between a breeze!

How?
- I’ve got nearly 200 recipes of meals/snacks you AND the family will actually enjoy!
- The food can be made in bulk for meal prep or family meals
- All meals are balanced with macro nutrients to help level out energy levels and hormones.
- All recipes include a barcode for My Fitness Pal so you can actually keep track of what you are eating in less than 5 sec!

Here’s an example day of eating at 2000cals and 120g of protein

Cals 1981 P:120g C193g F:78g

🥞Breakfast: Cottage Cheese Pancakes
🍰Snack: 1 x Banana & Blueberry bread
🌮Lunch: Loaded Nachos
🍫Snack: 2x Bounty Bites
🍱Dinner: Teriyaki Salmon Bowl

All recipes are in the Ultimate Meal Prep recipe books.

Comment BUNDLE to grab all 5 recipe books today before the discount ends!

💬To get a taste test comment TASTE and I’ll send you 8 free recipes from the UMP range.

23/02/2024

Stop trying to cut even more!

If you are constantly pushing to eat less and less, it will not last, you will end up binging and end up back to where you started OR even worse putting more weight back on! Don’t be fooled by the quick wins or instant fat loss in and fat loss programs.. if you have done multiple programs because you have gained the weight back then STOP DOING THEM! They 👏🏻 aren’t👏🏻 working!👏🏻
The cycle will never end..

Why keep doing the same thing over and over that doesn’t last.. and you know it?

You wouldn’t keep touching a hot stove over and over again because you know it would burn you after the first time.. yet you keep following the same weight loss advice from 10 maybe 20 years ago and expect it to work now when it didn’t work then?🤦🏼‍♀️

Make it make sense!?

Here’s something that does make sense.. eating more food so that you are fueling your body to be able to function correctly and give you enough energy to get through the day 🤯

You can still eat like that AND lose weight! The thing most people don’t like is that it takes longer..

👉🏼But let me ask you this.
If I was to click my fingers and magically make you your goal weight would you be able to maintain it in your current lifestyle?
My guess is a Big NO.

✨So by doing fat loss my way, you will enjoy the food you eat, it’s easy, you won’t feel like you are missing out, you will have a great relationship with food, you will learn new healthy habits, be able to actually achieve your goal weight AND stay there FOREVER!

💭Imagine being able to get rid of your current clothes for good and only needing to keep the ‘dream outfits’ because they are the ones that actually fit now and you are confident you won’t ever go back!

If you want to learn more ?
💬Comment DREAM and I’ll send you all the info you need so that you can clear your wardrobe out for good🙌🏻

Keen to see the type of food you would be eating?
Comment TASTE and I’ll send you 8 free recipes😋

20/02/2024

Achieving your health goals doesn’t have to be hard!
You just need the right tools to get you there..

Lucky for you, I’ve got exactly what you need to make make family meal times AND hitting your health goals easy.

✨The Ultimate Meal Prep Range of recipe books has made meal prep, meal times, weight lose, muscle building and everything in between a breeze!

How?
- I’ve got nearly 200 recipes of meals/snacks you AND the family will actually enjoy!
- The food can be made in bulk for meal prep or family meals
- All meals are balanced with macro nutrients to help level out energy levels and hormones.
- All recipes include a barcode for My Fitness Pal so you can actually keep track of what you are eating in less than 5 sec!

Here’s an example day of eating at 1750cals and 119g of protein

Cals 1740 P:119g C160.5g F:60.5g

🍳Breakfast: English muffin Breakfast Delight
🧁Snack: 2x Carrot Cake Bites
🥗Lunch: Teriyaki Salmon Bowl
🍫Snack: 2x Choc Oat Square
🍝Dinner: Chipotle Chicken Pasta

All recipes are in the Ultimate Meal Prep recipe books.

👉🏼The Ultimate Meal Prep ebooks go live Fri 23rd Feb!

💬To get a sneak peak before then comment TASTE and I’ll send you 8 free recipes from the UMP range.

🤫head to the last page of the free book to get special access and pricing

Address

Ocean Grove, VIC
3226

Website

https://beacons.ai/burnfitnessandhealth

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