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Coach Ashleigh Jones

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Australia
Perth, WA
Coach Ashleigh Jones

As an EPT Coach where Result Based Training is our specialty, our aim is to transform you physically, mentally and emotionally towards your goal.

We advocate for building positive behaviours via nutrition and exercise in order to create a new lifestyle. Health and wellbeing has always been a passion of mine. I decided to take this passion a step further and turn it into a career through studying Group and Personal Training. As my knowledge started to grow, so did my passion to get out and help people reach their goals. More specifically I wanted to help people build positive relationships with nutrition and training in order to help better their lifestyle. The more I learn the more important it is for me to share with others and help change their life as I know from personal experience how hard it can be to feel out of control and lost when it comes to making correct choices with nutrition and training. With so many different fad diets and cookie cutter training programs out there it is confusing to know what the best approach is for you.
- Are you determined to reach that goal you've always wanted to reach?
- Are you ready to re-gain trust in yourself to make good decisions with your nutrition?
- Are you wanting Results Based Training?
- Are you lost on how to get there?
**Contact me now for a consultation**

20/09/2021

My review on the 🤩
The Mira Pro is TENS machine which is a transcutaneous electrical nerve stimulation that can help with pain management. You place the little pad where you’re feeling pain and it works by blocking or reducing the pain signals sent to your brain via the small electric pulses the machine creates.

I used this both during my ovulation pain and period pain and after about 10 minutes i can say it definitely reduced the amount of pain I was feeling, which is great considering my pain levels have usually stopped me from being able to do day to day things. I even used it on my shoulder blade when it was giving me grief and it was actually amazing 🤩

Here are my personal pros and cons since trying the Mira:

PROS:
⭐️ discrete and small - I was able to wear it under my pants when I was working and going out and about.
⭐️ remote controlled too so if I needed higher frequency or to change the mode I could easily use my remote rather than reaching into my pants to fiddle with the the control pad 🤣
⭐️ various modes and intensities that depending on where you’re putting it you can customise it to the type of pain you’re feeling.
⭐️ my pain isn’t always manageable with pain-killers alone, this is a nice alternative to reducing how many I take during ovulation & my bleed.

CONS:
👉🏼 I found some of the modes a little fiddly and it did take some playing around.
👉🏼 the sticky pads say they last about 3 cycle however I do think that if you’re using them a lot (on a daily basis) I think you might not get as far as 3 cycles. However it does come with 2 sticky pads when you purchase the machine and I think you pay about $35 for a pack of 3 sticky pads.
👉🏼 my pain isn’t always isolated to one area - because the pad isn’t huge you do need to target it to where you’re feeling pain and while that does work for me personally during ovulation (usually where my left or right o***y would be is where the pain starts) during my bleed it’s my entire pelvic area. It would be awesome to have 2 separate stickies that are synced together for greater surface area.

All in all I’d absolutely recommend trying the for pain relief!

25/04/2021

Doggo walks, coffee & at home yoga 🤍
I know a small lockdown really sucks for some people but one thing I love seeing is how many families are out walking/riding/playing outside in the 🌞
Movement and fresh air is good for the soul 🧘‍♀️

31/03/2021

Team Work, Makes The Dream Work.

Sam & Holly collectively have lost 45kgs since both starting with me (Holly 30kgs & Sam 15kgs).
Both train 3 x a week, make better choices with food consistently, and work really hard, even when the hard going gets tough.

From a coaching perspective it has been one of the most enjoyable experiences to train them and watch how much their mental, physical and emotional health & wellbeing has improved.
From a friend perspective, I couldn’t be more proud of them both and I am forever grateful they trusted me to help them through their individual journeys.

When Holly & Sam reflected with me they both said the same thing “I want to keep going, I have other goals to achieve”.
So here’s to our new goals and a reminder that life doesn’t stop for anyone, and neither should your ability to live your healthiest life.

14/01/2021

You’re going to see a lot of sub-par potentially edited transformation pictures around this time of year, but this is definitely not one of them.

Holly has lost a total of 25kgs training 3 times a week, hitting about 10-12,000 steps average a day, and has had a complete overhaul of her nutrition.
Holly has gone from struggling to lunge her body weight, to now completing sets of walking lunges with a 25kg barbell on her back for 10 reps each side.

This was done from June to December, a few nights out in between, a few big weekends, but most of all a whole load of consistency, some of the best consistency I’ve ever seen.

Holly reflected back on her New Year goals that she wrote back at the beginning of 2020 and it was:
1. Go to the gym consistently
2. Lose weight
3. Live a healthier lifestyle
And she’s done exactly that.
Holly’s goal is to lose another 10kgs and continue to focus on strength, I’m so excited and proud of you!

18/12/2020

Why All Fats Sources Are Not Equal - the types you should be prioritising and the ones you should be staying clear of.

Monounsaturated, polyunsaturated and saturated fats all play a vital role in keeping us energised and healthy while trans fat and hydrogenated fats are not advised.

These types of good fats contribute to our overall health, performance, and play vital roles in our body that support our hormones and metabolism amongst hundreds of other properties. While the not so good fats can cause inflammation in the gut and doesn’t support the body like the good fats do.

Instead of breaking down each fat and it’s uses, we recommend consuming an even distribution of mono/poly unsaturated and saturated fats each day as all 3 have major health benefits.

Have more of:
- avocado, olive oil, fish oil, coconut oil, nuts in moderation
Have less of:
- sunflower oil, canola oil, vegetable oil, peanut oil, sesame oil, grape seed oil. These are all the types of oil you’re going to find in processed foods and deep fried foods.

How to put it together ;
When choosing your meat we recommend opting for grass fed and organic where possible due to a much greater omega 3 to omega 6 ratio.

When choosing an oil to cook with, try coconut oil on low to medium heat or fresh extra virgin olive oil.

When selecting a handful of nuts to add to your afternoon snack, try switching nuts each time as cashews,almonds and macadamia nuts are all great choices.

When choosing a great addition to your protein meal, try adding avocado to enhance the nutrient power of your lunchtime salad.

04/12/2020

“When does this get easier” - something I hear from clients all the time.
My answer is this, when it gets easier, we make it harder.

When you’re a beginner there may be certain movement patterns that you’ll find difficult to understand at first and it’s our job as coaches to break them down to help you understand and perform them better.
This can be done through simple coaching cues and by programming according for your needs and goals.

If your program is relative to you, and periodised properly, you should be getting better at each movement. Whether that be increasing the weight, being able to do more reps with your starting weight, doing the movement with better technique throughout every set, increasing the amount of sets you do etc.

When this happens, and you’ve completed your given phase (we program phases anywhere between 3-6 weeks depending on the client and their level), it’s time for a new challenge.

While I don’t advocate for smashing yourself every session day in and day out that could cause injuries, you should feel challenged.
Movements and exercises don’t get easier, you get stronger and better at doing them.
That’s called progress, and that really should be the aim whether your goal is to lose body fat, gain muscle or to get stronger.

16/11/2020

came to me in June because she wanted to have a more consistent healthier lifestyle and lose some weight.

So far she has lost 20kgs, trains 3 x a week, eats healthier, no longer suffers from weekly head aches and lives a more active lifestyle!

When we started, holly could do low box single leg step ups, now she’s squatting 60kgs for 6 reps. She started on 3kgs for her seated dumbbell press, now she’s smashing 10kgs for 12 reps.

There’s so many ways to track progress, and when you start to put yourself and your health first you’ll realise just how great your body and mind can feel with a little bit of extra TLC ❤️

09/10/2020

I get asked often on how to get motivated for a work out, or to eat healthy.
My answer is always the same.
Motivation will fail you....maybe not every time, but waiting to feel motivated is what will hold you back.

It’s about creating habitual routines that even when motivation is low, that habit is engrained in your brain to do.

My biggest tip for this is instead of always asking yourself “what should my goal be?”, try asking “what kind of person do I want to be?”.
Maybe you want to be stronger, leaner, healthier, eat less processed foods, cook more, have more energy etc.

While these can all be considered a “goal” the driving force that keeps you accountable to achieving that goal and continuing once you’ve reached it, cannot solely be motivation.

However deciding that you want to be the kind of person who gets stronger means understanding what it takes to achieve that outcome.
Training once a week because you’re not motivated to train anymore than that isn’t going to get you stronger. Understanding that consistently training 3-4 x a week, with a personalised and periodised program is exactly what it takes to achieve that goal.

You set up a plan, organise your schedule with all of your training times, and decide on what kind of person you want to be, what kind of life you want to live.
You only get out what you put in, no matter if you have a coach or not, your personal responsibly is putting in the effort and going after what you want.

01/10/2020

For 9 years I have suffered with 2 eating disorders - Binge Eating Disorder & Bulimia.
Throughout the years sometimes both, other times just one.

For 3 of those years I had been personal training and helping other people, mainly women, develop a healthier relationship with food. All the while I was stuck inside my own head unable to develop my own relationship with food to one that was positive.

September officially marked a full 12 months in 9 years that I have not binged or purged and that’s something I’m extremely proud of.
I’ve always been quite open about my poor relationship with food and if you’ve been around long enough I’ve posted before about struggling with bingeing however I’ve not really touched on my battle with bulimia.
I’ve never gone into details of just how crippling the last 9 years have been and the health implications that has caused especially over the last 2 years.

I got this tattoo on the last weekend of September as a little milestone reminder that even in the darkest of times, the sun still rises and for me that is a new day to keep moving forward.

This isn’t a post to tell you I’ve found the perfect method of eating that’s changed my relationship with food, because I haven’t.
Nor is it a post celebrating being free from any negative thoughts around food, because in all honesty the last 12 months have been more challenging than what I could’ve ever imagined.
But, it is to celebrate the work I’ve put in so far and all the work I’m yet to do. And maybe even be a reminder to you, no matter what you’re working through, that the work is worth it and to keep going.
Here’s to the next 12 months!

Thank you to for nailing exactly how I envisioned this to look. 🤍

*disclaimer: I am not qualified to diagnose or treat eating disorders and do no work with clients specifically for this, you should be seeing a doctor who specialises in this field*.

@ Perth, Western Australia

22/09/2020

The biggest lesson I’ve learnt in my time of personal training has been that caring deeply and passionately about your clients and their needs is paramount.

While having knowledge/an understanding on anatomy, programming and personally coaching someone through movements is incredibly important as a personal trainer, it’s not all that matters.

People want to be cared for, they want to be deeply understood and without this it’s very hard to tap into what motivates them. Which regardless of having the perfect program, or the best approach for nutrition, or flawless technique in the gym, unless you can tap into someone’s why - they’re not going to follow through on wanting to make a change.

If you have a personal trainer who cares about you and your progress, as a client ensure you’re open to receiving that and putting in the work on your end to continually progress and evolve.

🤍Team work makes the dream work🤍

21/09/2020

Lunch vibes!

Northies, if you’re looking for a healthy drive through I’d highly recommend - if you’re a sucker for a hearty salad like me this is your place!

On another note - this salad would be super easy to recreate!
Mexican Bowls:
- 1 chicken breast
- 1 cup of spinach
- 1/3 cup of black beans
- 1/4 cup of corn
- 1/2 cup of chargrilled capsicum
- 1/2 cup of cut up red cabbage
- 1/2 cup of cherry tomatoes
- 2 tbsp of salsa or you could make your own creamy sauce! I often make my with Greek yoghurt as a lot of the salad dressings that are store bought are full of canola oil 🙅🏼‍♀️

Happy Monday!!

18/09/2020

The things you don’t see in before and after photos:
Jess has struggled with her relationship with food for quite a long time and that’s something that I could always relate to her with.
Without going into too much detail because we’d be here a while, Jess came to me about 6 months ago to have someone hold her accountable to bettering her relationship with food and get a little leaner.
Instead of zoning in on being more strict with food we actually implemented strategies that gave her more flexibility (the Uber eats bag in the background says it all 🤣).

Jess floated between following a meal plan for those busier days, to tracking macros, to having complete meals and days untracked by just staying mindful. Our approach was pretty much anytime she felt overwhelmed with food we would back the pressure off and focus on the bigger picture.

Every week we check in on how she’s mentally feeling around food and it’s been such a beautiful process seeing the huge differences.
Another huge factor was Jess changing her training from HIIT group style sessions to more strength and performance based which has absolutely done wonders for her overall stress and body comp.

While some people can lose double digits of body weight in 6 months, our focus wasn’t to work harder and/or stricter, our focus was to work smarter and focus on what mattered the most, her mental health and relationship with food.
While Jess has lost about 7kgs that weight loss has been a bi-product of all the focus and energy we’ve spent on training better, managing mental health, and finding a way to approach food that worked for her at every different stage.
This “transformation” is so close to my heart and one that i almost didn’t want to post. Instagram is so visual and so ‘face value’ that it can sometimes lose the meaning of something, it misses all the important parts that a photo just doesn’t capture.
I’m so proud of you Jess and I’m so incredibly thankful of our ability to work together, understand each other and make a great team. @ Perth, Western Australia

06/08/2020

🩸HOW YOUR PERIOD CAN AFFECT YOUR TRAINING & NUTRITION:

Let’s start with the follicular phase - recovery is better, energy will be high, training and strength should be feeling its best leaving you feeling pretty great performance wise as estrogeon is on the rise.
This translates through in the ovulation phase too - personally I feel strongest here and make my best gains. Injuries CAN be a little more at risk during ovulation due to the changes in progesterone.

In the luteal phase & bleeding phase this is where we can start to see a reduction in energy and overall performance. 7 days out from my period through to the 4th day of my period I feel like TRASH. So I’m more likely to pull back slightly on my training and almost take this as a ‘de-load’. Every female is different and these trends might run differently in yourself. I recommend tracking your mood, energy, performance, recovery & any other factors that can help you gather some more info on what your body is feeling.

The luteal phase is when estrogen is lower & progesterone is higher, so you are also likely to feel hungrier. Studies show that we tend to eat more calories during this phase, I increase my carbohydrates the week before and the first few days of my period.

My biggest take aways:
🩸1. Track your cycle INCLUDING how you’re feeling each day. Bloating, digestion, energy, training intensity etc.

🩸2. LISTEN to your body, prioritise recovery (sleep/hydration/food) and reduce your training intensity when you can feel a reduction in energy.

🩸3. Nutrition - consistency in your nutrition is important. However, being flexible in your approach especially for women and ensuring our nutrition is reflective of what our body needs during our cycle is key. Consult with your coach/nutritionist to ensure you’re eating adequate amounts of carbohydrates, healthy fats and protein. Food is fuel, it is also a form of recovery.

🩸4. What works for me, won’t necessarily work for you. How I feel in my cycle, may be completely different for you. Even more reason to get in tune with your body and your cycle.

20/07/2020

Proud of my client - Surge Fitness Perth CBD

23/06/2020

Guys, she’s back. She’s missing her 8am sleep-ins and “lack of gym equipment” excuse to not train, but she’s back.
I can confirm that I’ve successfully made it through 2 weeks of training 4 x a week gym based and 1-2 yoga sessions at home.

Personally, my approach to training has completely changed since coming back and although I’d like to get my strength back to where it was about 3 months ago, my main focus is to simply enjoy the training I’m doing and keep my body moving.

I think as a female, and especially being a coach, I’ve felt an IMMENSE pressure to over-train at an attempt to look a certain way because I constantly feel like the only asset I get judged on is how I look.
Which to an extent is some-what true when we’re social media focused and our insta feeds almost act as mini resumes to potential clients 🤷🏼‍♀️ BUT, i like to think I’m a multidimensional human being (shock) 🤣 and I know the value I provide to my clients go far beyond looking a type of way.

So here’s to moving your body the way you truly enjoy and finding that balance between doing what’s necessary to reach your goals but not losing sight of what’s important to you for the sustainability of your fitness and health👏🏼 Ps peep my cute new phone case from - was the motivation behind this post to inspire you or to show off my new phone case? We’ll never know

15/06/2020

First week back done and dusted!
I’d say 90% of my clients, although super excited to be back, had a moment of feeling a little down on themselves for not being at the same level they were at pre lock down. Physically, mentally, and fitness wise, I don’t think any of us are rocking the same level we were pre COVID....and that’s okay!
This time period isn’t a time to be a PB basher and hit 1 RM’s first or even second week back...don’t be that guy.

Like I’ve said to my clients, this is a time to get excited about stripping things back, getting back to basics, and spending some extra time to work on weaknesses. Suffice to say, lock down made us all slow the eff down and refocus our priorities! If during this time you realised you didn’t prioritise your health as much as you should’ve when you had full advantage of the gym and pycho’s not clearing out the protein and frozen veg isle (pre-COVID life🤣), then what a great time to call yourself out and prioritise it now!

I am no where near where I used to be, but I like the challenge. So show up, work on what you can, and trust the process!

Address

10 Telethon Avenue
Perth, WA

Opening Hours

Monday	6am - 5pm
Tuesday	6am - 5pm
Wednesday	6am - 5pm
Thursday	6am - 5pm
Friday	6am - 5pm
Saturday	7am - 5pm

Website

http://www.eptcoaching.com/

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