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Badashfit, Colonie, NY (2025)

10/16/2025

Let’s do a little recap, shall we? 🙇🏻‍♀️🥂✨

After 15+ years of training, competitive powerlifting, & experimenting with various movement, here are a few things that made a shattering difference in how I perform, recover, & feel.

01). Filming:
Tiny cues, technique, bar path shifts, hip placement.
Recording provides objective data, removes emotion, & helps me adjust for smarter decisions on my next sets.

Very valuable. Very precise. Very humbling.

02). Restorative work:
Full confession: I used to roll my eyes at these so hard.
Fuller confession: I was so wrong.

They’ve improved my core strength, balanced asymmetries, & eased sneaky inflammation. Most of all, they force me to slow down & give my mind a necessary reset from high out-put days. Do your mobility.

03). Auto-regulation:
As much as I’d love to think, my body is a machine, I’m very sad to report, it is not.

Learning to use RPE, read biofeedback markers (fatigue, mood, performance), release expectations, & adjust as needed is one of the greatest teachers for building steady, sustainable progress.

As I always tell my clients: “RPE is a most beautiful tool when used correctly.”

04). Pro-metabolic eating:
I didn’t realize how many of my “healthy” staples were doing me dirty before. Wrecking my gut, hormones, recovery, mood.
Focusing on quality, bioavailable, metabolically supportive nourishment was the best change I have ever made.

I’m stronger. Faster. Effortlessly leaner. Energized. Zero gut issues. Don’t track a single thing. Revolutionary, really.

05). Hiring a coach:
Having someone to guide you, notice blind spots, refine weaknesses, hold you accountable, & challenge you in news way is invaluable.

06). Headphones:
I lost my headphones one too many times ok.
Turns out, silence is a superpower.

The Belle Curve Law reminds us that there is an optimal level of arousal for peak performance. Just as too little stimulation can hinder you, so can too much. Without extra noise, I can fully tune into my breath, focus on my bracing, cues, & ground my body for the most efficient movements.

Thanks for reading :)) xo.
What’s one thing that made you a better athlete?

10/04/2025

Excellence is often the result of monotonous actions taken with brutal consistency.

xo

10/03/2025

Everyone should sprint more.

Cardio gets a ton of hate (you know I’m alll for the weights) but this is something I’ve definitely changed my mind on over the years.

When appropriately paired with a solid strength program & adequate recovery, sprinting can be incredibly beneficial.
+ I promise, they won’t “wreck your hormones” or “kill your gains”, only enhance them 😌

Just a few rounds of 20–30 second sprints have been shown to naturally increase HGH, support lean muscle, enhance performance, improve insulin sensitivity, & build metabolic resiliency.

I love weaving 1-2 sessions/week strategically into mine & my clients programs to amplify performance, longevity, and body composition.

Powerful. Underrated. Pro-metabolic. Free.99 ;))

09/27/2025

G I V E A W A Y 🌿

A little love from me to you ✨

Featuring some of my favorite clean, trusted, non-toxic essentials I can’t get enough of

WINNER WILL RECEIVE:
+ 5 bags of seed-oil free Masa Chips
+ 2 brand new flavors of Lineage Grass-Fed Meat Sticks
+ 1 bag of Equip Foods Grass-fed Protein
+ 2 bars of HealthySol Grass-fed Tallow Soap

+ BONUS: a FREE personalized 1:1 Strategy Call with myself to help you navigate your training, nutrition & goals, tackle any struggles, or simply pick my brain 🧠

HOW TO ENTER:
∞ Follow me & all brands:
+ + +
∞ Like this post
∞ Tag a friend (or two!)

Optional: Share this post to your story for an additional entry

Closes Oct 5th, midnight EST 🤍

09/18/2025

Too often, athletes spend all their energy on squats, deadlifts, lunges, presses; sticking entirely to forward-and-back movements (sagital plane)

Don’t get me wrong, these lifts are staples for good reason, but if they’re ALL you do, you risk:
— muscle imbalances
— gaps in strength, performance + progress
— reduced mobility + stability
— injury
— limitations in your potential & everyday movement

The most effective programs train your body across a variety of planes & ranges — covering blind spots most programs miss, while cultivating strength, balance, & resiliency that carries over long-term, in and out of the gym 🫰🏽

Here’s what I commonly see skipped but nearly everyone can benefit from:
1. Unilateral lifts → fix imbalances & improve strength + balance
2. Rotational patterns → develop core power, control & efficiency
3. Multi-planar jumps & sprints → speed, agility & explosiveness
4. Frontal plane lifts → strengthen sideways stability & joints
5. Loaded carries → total-body strength, posture & endurance
6. Frontal plane plyometrics → lateral power, speed & coordination
7. Mobility & restorative work → joint health, faster recovery, longevity

Some of my personal favs: bulgarian split squats, farmer’s carries, cossack squats, medicine ball rotational throws, lateral bounds, t-spine rotations

Your body moves in all directions, your training should too ✨

Slide 1–2 of these into your training and see what happens
What are you picking first? ↓

09/11/2025

It’s incredible how fast your physique can change when you focus on the right foundations & apply a little effort.

What’s even better is when it STAYS that way because you properly supported your metabolism, gut microbiome & hormonal health in the process.

Quick fixes like slashing calories or overtraining might give short-term results, but they rarely last.

Sustainable body composition comes from supporting the deeper systems that regulate your body’s adaptation such as nutrient bioavailability, training volume management, non-activity thermogenesis, and thyroid function.

Follow these principles for the next few weeks and watch what happens 🌞

🔗 If you want more personalized guidance on applying these strategies to your own body, apply for 1:1 training, nutrition & lifestyle coaching via the link in my bio

08/21/2025

What’s been on my plate lately >>

You’d think after over 3+ years of eating this way, I’d get sick of it by now but here we are 🌞

But when your energy, digestion, performance, skin, nails, body composition, recovery, & metabolism continue to thrive after YEARS of struggling, it’s hard to go back

I build my meals around nutrient-rich, bioavailable animal proteins, gentle-digesting natural carbs, and lots of nourishing, whole fats to keep my blood sugar stable, my gut + hormones happy, & fuel my activity

Getting intentional about the food I eat has whole-heartedly transformed my life in more ways than one

Asking:
• “Is this going to nourish my body?”
• “Will it support my training, hormones, gut & metabolism?”
• Paying attention to where, how & when I eat
• Truly appreciating where my food came from

Rather just asking “what are the calories?” “will this fit my macros?”

Who would have thought 🙃

Ironically, after years of trying every diet and “superfood” in the book, the most simple way of eating provided the healing I never got before

Calories: unknown
Macros: unknown
Nutrients: abundant
Life: full

——————————————

🤍 Beef-protein powder favs:
(code ASH)
(code ASHPOLLARD10)

🥩 Meat sticks: (code ASHHPOLLARD10)

08/19/2025

These might ruffle some feathers, but that’s the point 🪶

I know if I had learned them sooner I would have saved so much time, money & energy

Which ones do you agree or disagree with?
Which ones make you pause and think? 👀

08/19/2025

Yes calories matter, but they’re not ALL that matter

The problem is that we’ve been trained to fear calories instead of focusing on nutrient quality

Low-calorie, “macro-friendly” options like rice cakes, chicken & broccoli, fairlife protein, sugar-free energy drinks, and low-fat yogurt might “fit your plan” on paper, but they rarely support energy, hormones, digestion, performance, skin, mood, or recovery

The most nutrient-rich, hormone, gut and metabolic supportive foods on the planet are also some of the most calorie dense

Meanwhile, the “lowest-calorie” “macro-friendly” foods are some of the most problematic, inflammatory, and stripped of vital nutrients

I haven’t tracked a macro or counted a calorie in over 3+ years and have never felt or looked better

When you focus on real, bioavailable, nutrient-dense foods, you’re giving your body the raw materials it needs to properly function & thrive. When your internal systems are nourished, fat loss, energy, performance, and recovery naturally follow

So ask yourself: Are you eating for numbers or nourishment?

08/13/2025

POV: You made your health a priority ✨

Different people. Different goals. Different bodies. Different journeys.

From athletes chasing peak performance, to busy parents reclaiming their energy, to those tired of feeling stuck & tired

One of the best parts of coaching isn’t just seeing incredible physical changes, it’s watching people come back to life in ways they never thought possible

More strength. Greater confidence. Better energy. Symptoms they’ve struggled with for years, finally gone. Glowing skin. A body they’re proud of. Those moments when they realize they’re capable of so much more.

The wins may look different, but the root is always the same —
They showed up. They did the work. They trusted the process.
They decided their health was worth it.

Beyond proud of every single one of you 🤍

🔗 Your turn? link in bio ✨

08/05/2025

Mornings are my fav 😌

Here are a few things I do every morning that I’ve found genuinely support my hormones, energy, training, longevity & help me feel more grounded

I don’t try to have the most “optimal” routine, wake up at 5am, or check off every box on the wellness checklist (as that only leads to more stress & disconnect)

Just one that actually honors my biology, nervous system, and metabolism, while giving me space to set my intentions, lead with presence & show up fully for my day

An effective morning routine doesn’t have to be long or extensive,
but it does shape your entire day — creating a ripple effect into every other action you take, and impacting your blood sugar, mood, recovery & energy

Instead of grabbing your phone first thing, slamming pre-workout or diving straight into work, try getting fresh air, slowing down, or eating a nourishing meal

🌞 What’s one morning habit you swear by?

Collagen: | code: ashhpollard10
Body wash: | code: ashley

07/25/2025

HAPPIER INDEED 🌞

We’re taught to skip the yolks, swap butter for seed oils + low-fat, and count every calorie…yet somehow we’re still left bloated, fatigued, under-performing, under-recovering, constantly hungry, and spinning our wheels with rising rates of obesity

What’s often missing?
→ Nutrient density, blood sugar stability & true metabolic support

🥩 Animal proteins and fats are some of the most nutrient-rich, bioavailable foods on the planet. They support everything from hormones to energy, mood, immunity, gut health, muscle building & repair

🥛 Whole fats, real dairy & saturated fats — like grassfed butter, cream, and raw dairy & fatty meat are vital for hormone production, metabolism, brain function, and fat-soluble vitamin absorption

🧬 Cholesterol isn’t the enemy. It’s the foundation for hormone health, vitamin d synthesis, cell membrane integrity, and fat digestion

For a long time, I chased “health” by avoiding the very foods that nourish us most — red meat, animal fats, whole eggs, real dairy

Once I began introducing more of these foods, the difference was day and night — my physique & performance effortlessly improved, my skin was clear, bloating & brain fog disappeared, my hormones balanced out, and finally it all clicked.

Reclaiming your heath, reaching your goals & feeling your best from the inside out means going back to the basics:
real food. real fats. real nourishment.

🌞 tag a friend that needs to hear this
👇🏽 drop a 🍳 if you used to skip the yolks but never again

Badashfit

10/16/2025

10/04/2025

10/03/2025

09/27/2025

09/18/2025

09/11/2025

08/21/2025

08/19/2025

08/19/2025

08/13/2025

08/05/2025

07/25/2025

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