Transform with Coach AshK

11/16/2025

Hey friends! 👋

I know it’s been a minute since I’ve shared any recipes in here — life’s been… life 🤪 and I ended up taking a little unplanned hiatus. But I’m back and excited to get this group cooking again! 🍴

So let’s kick things off with something simple, cozy, and protein-friendly:
Ground Turkey, Butternut Squash & Feta Skillet 🧡

What you need:
• 1 lb lean ground turkey
• 2–3 cups cubed butternut squash (fresh or frozen)
• 1 small onion, diced
• 2–3 cloves garlic, minced
• 1 tsp smoked paprika
• ½ tsp cinnamon (trust me!)
• Salt + pepper to taste
• Olive oil or avocado oil
• ¼–½ cup crumbled feta
• Optional: spinach, chopped sage, or red pepper flakes

How to make it:
1. Heat oil in a skillet and sauté onion + garlic until fragrant.
2. Add ground turkey and cook until browned. Season with salt, pepper, paprika & cinnamon.
3. Add butternut squash and a splash of water or broth. Cover and let it steam until tender (about 8–10 min).
4. Stir in spinach (if using) and cook until wilted.
5. Remove from heat and top with feta + sage or red pepper flakes.

Why I love it:
✔️ Balanced protein + carbs + healthy fat
✔️ Warm + comforting without being heavy
✔️ One-pan and meal-prep friendly
✔️ Sweet + savory combo that just hits this time of year 😍

Let me know if you try it or want the macro breakdown!

More recipes coming soon as well as my ebook Hormone Fuel (high protein meals)-specifically made for busy ladies who struggle to get enougg protein in.

Thanks for sticking around and being here. I appreciate this little community more than you know. ❤️

09/27/2025

As a coach, I see the fallout every day—low energy, hormonal issues, poor body image, and weakened bones.

The good news? When women start eating enough, lifting weights, and prioritizing recovery, everything changes: energy skyrockets, hormones balance, and confidence grows.

This group exists to help you break free from the old diet-culture cycle and build strength, health, and confidence the right way.

Comment below what you’d like to learn more about — nutrition, training, or energy!

08/16/2025

Struggling to eat healthy when life gets hectic? Here’s how to meal prep without spending hours in the kitchen:

1️⃣ Pick 2–3 staple proteins – chicken, eggs, canned tuna, or beans.
2️⃣ Add simple carbs & veggies – rice, quinoa, sweet potatoes, or frozen veggies.
3️⃣ Batch cook once – spend 30–45 minutes cooking enough for 2–3 days.
4️⃣ Mix & match – rotate sauces, spices, and toppings to keep meals interesting.
5️⃣ Store smart – use containers so meals are grab-and-go ready.

💡 Pro Tip: Keep a few healthy snacks on hand for emergencies—nuts, fruit, or pre-cut veggies.

Who’s going to try this this week? Comment below with your favorite go-to meal! 👇

08/10/2025

Breakfast and lunch meal prep ✅

Left: Egg Muffin with Spinach and Mushrooms

Right: High Protein Cucumber Salad

Who wants the recipes?

08/06/2025

Tonight’s dinner…

✨Sheet-Pan Shrimp Broil✨

Nutrition info: Per serving, makes 6 servings

372 calories;
Protein: 35 grams
Fats: 15 grams
Cabs: 29 grams
Fiber: 4 grams

Recipe ⬇️
https://cooking.nytimes.com/recipes/1021423-sheet-pan-shrimp-boil?referer=instacart

📸 pictured is my version

08/03/2025

😅 So… no one shared their go-to breakfasts the other day! I’m guessing a few of you might be thinking:

👉 “I don’t even have a breakfast routine.”
👉 “I just grab coffee and go.”
👉 “It’s always something quick and carb-heavy.”

Here’s the deal—if you’re running on fumes by 2 PM, it’s probably tied to what (or if) you’re eating in the morning.

Try this upgrade tomorrow:
1️⃣ 20-30g protein (eggs, Greek yogurt, turkey sausage, protein powder)
2️⃣ Healthy fats (avocado, nut butter, seeds)
3️⃣ Fiber-rich carbs (berries, sweet potatoes, oats)

Example: scrambled eggs with spinach, avocado on the side + a few berries.

💬 Be honest—are you more “skip breakfast,” “coffee only,” or “I need a quick carb”? Drop your emoji below 👇
☕ Coffee-only crew
🙈 Skip breakfast completely
🥯 Grab something quick & carb-heavy

07/31/2025

Do you ever feel like you’re running on fumes by 2 PM? 😩 Here’s why:
• Blood sugar swings from carb-heavy breakfasts
• Skipping meals
• Over-relying on caffeine

When your blood sugar crashes, your body craves sugar or caffeine, creating a cycle of fatigue.

💡 Quick Fix: Add a balanced breakfast with protein, healthy fats, and fiber (think: eggs, avocado, and berries).

👉 What’s your go-to breakfast? Drop it below!

07/24/2025

🎃 Pumpkin time already?!

Not just yet, but I thought I’d share a simple and easy recipe.

Get it here:

These pumpkin bites are moist, soft in the center, and crispy on the edges. It's a delicious almond pumpkin recipe to celebrate fall.

07/21/2025

How much stress can you tolerate?

We need stress. It rises and falls throughout the day. It helps us to wake up in the morning, to focus on activities, and to learn and remember new things.

High levels of stress can disrupt the natural changes in your body's stress response system which can affect your mental and physical health. It also causes fatigue and even burnout.

Check out the stress bucket analogy pictured below.

Our stress tolerance or size of our "bucket" includes our genes, personality and experiences. For each person, the size varies.

The water signifies short and long term stressors in your life. When you experience too much stress, the water level rises and overflows.

The tap symbolizes your coping strategies that lets the “water out of the bucket".

Ask yourself:
-what are my stressors and why do the cause me stress?
-how can I monitor signs of stress?
-what are my current coping strategies?

07/18/2025

Hi!👋

I know things have been quiet in here for awhile

and there’s a good reason for that…

I’ve been working on some projects that I think will be hugely beneficial for you!

Check them out:
1️⃣ My own website with many FREE resources for gut health, hormones, supplements, recipes and more!

I will be launching this site next week so stay tuned!

2️⃣1:1 Coaching is Now HSA/FSA Eligible! 💪✨

I’ve partnered with to make my online health coaching and personal training services eligible for HSA/FSA payment!

Yes — that means if you have a Health Savings Account (HSA) or Flexible Spending Account (FSA), you can now use pre-tax dollars to invest in your health and fitness journey with me. 🙌

This is preventive healthcare at its core — and a powerful way to take control of your long-term health without the guesswork, gimmicks, or band-aid solutions.

📌 Here’s how it works:
• You complete a quick Letter of Medical Necessity application through Truemed
• Once approved, you can use your HSA/FSA card to pay for coaching
• That’s it — simple, legit, and tax-efficient!

💥 As a token of my appreciation, I’ll even cover the $30 application fee for the Letter of Medical Necessity — no extra cost to you.

👉 I currently have openings for new online clients and would love to support you in reaching your goals through sustainable nutrition, training, stress support, and functional health guidance. You’ll have access to my private coaching app with personalized training programs, habit and lifestyle tracking as well as biohealth markers.

📲 Comment “HSA” below ⬇️ and I’ll send you all of the info

There’s more to come, but for now I’m keeping it a secret 🤫