Beauty from Ashes

Beauty from Ashes Personal trainer, Nutritionist, Strength training, Life coaching, and Leadership. Helping women go from ashes to beauty. Faith Form Focus

05/04/2026

Stop negotiating with yourself this morning.

You already know what you need to do.

Get up.
Move your body.
Fuel it well.
Do the next right thing.

That’s how your life changes.

With love,
Coach V.

05/04/2026

We can agree that alcohol consumption does not help us reach our fitness goals. Therefore, most people are concerned with whether alcohol negatively impacts gaining muscle/losing fat and how to track calories from alcoholic drinks.
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In terms of fat loss, our bodies view alcohol as a poison and therefore, it does not get stored like other macros. When alcohol gets ingested, our metabolisms prioritize it which means both fat & carb oxidation slow down. [1] This makes carbs & fat more readily available to be stored as fat. However, alcohol has 7 calories per gram & as we know, a caloric surplus is still required to gain weight. The alcohol itself will not be stored as fat. Rather, other macros are more likely to be stored as fat if you are in a caloric surplus.
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In terms of muscle gains, a study showed that consuming alcohol post workout can impair muscle protein synthesis. [2] This means that if you were to consume alcohol in a short window after your workout, you may be impairing muscle recovery a bit. As far as alcohol impacting testosterone levels, studies have been inconclusive but it seems that excessive amounts of alcohol can temporarily lower testosterone levels. However, even if testosterone levels were temporarily lower, whether that would have an impact on muscle growth is questionable.
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Practically, moderate alcohol consumption is not likely to have much of an impact on your progress. The alcohol itself won’t destroy your gains or make you fat. The main issue is the calories that come with drinking which may put you in a large caloric surplus. If you enjoy drinking, you can balance it with your fitness goals. Just keep it in moderation.

XO
Coach V.

05/03/2026

When it comes to setting fitness goals, most people set their expectations way too high from the beginning and then get discouraged when they can’t live up to their initial plan. Then, rather than readjusting to a more realistic goal, they’ll just give up completely. You should be aiming for progress, not perfection. The good news is that progress does not require perfection.
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It does not have to be, and should not be, all or nothing. If you miss a workout, it doesn’t mean you should consider yourself a failure and quit. You can make it up the next day. If you mess up your diet, it doesn’t mean you should fall completely off the wagon and let things spiral out of control. You should try to get back on track the following day.
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You don’t need to work out everyday. You don’t need to be perfect with your diet. You’ll make far better progress over time by being consistent than you will by attempting to be perfect and falling completely off track when you fail to live up to those impossible expectations.

XO
Coach V.

05/02/2026

Breathing is something a lot of people don’t really pay attention to, but it makes a big difference in how you lift.

Before you unrack, take a deep breath and brace your core.

Hold that air as you lower the bar to your chest to stay tight and controlled.

Then exhale as you press the bar back up.

Inhale. Brace. Lower. Press. Exhale.

Do this consistently and you’ll be stronger, more stable, and more efficient on every set.

XO
Coach V.

05/02/2026

We tend to think disease happens suddenly. It doesn’t.

Chronic disease is the slow accumulation of inflammation, insulin resistance, nutrient deficiencies, toxin exposure, poor sleep, and chronic stress.

Day after day. Year after year. Until one day, it shows up with a name.

But the same is true in the other direction.

Health is also built gradually. Every meal, every step, every night of sleep, every choice to care for your body shifts your biology.

That’s why it’s so important to start now.

Start with your diet. Cut out ultra-processed foods that drive inflammation and metabolic dysfunction.

Focus on whole, real food, high-quality protein, healthy fats, and plants rich in fiber and phytonutrients.

Stabilize your blood sugar.
Build muscle.
Prioritize sleep.
Reduce your toxic load.
Create space for movement, connection, and recovery.

Small shifts, done consistently, change everything.

Choose wisely.

XO
Coach V.

05/02/2026

A pump does not mean you had a good workout.

The pump is fluid accumulation in the muscle. It can be a great sign that the muscle you’re trying to target is actually being worked, but that alone does not produce muscle growth.

If it did, you could curl 15 pound dumbbells for 30 reps, get a massive pump, and have massive arms.

That’s not how it works.

What actually tells you your training is working is progressive overload.

XO
Coach V.

05/02/2026

We HAVE to break the all or nothing mindset.

This is about a lifestyle change. A journey of having a better relationship with nutrition and exercise. Food is fuel. And exercise is a blessing. To be able to move our bodies is a beautiful thing. It is not a form of punishment.

You can still go out to dinner with the girlfriends. Celebrate birthday's and enjoy that piece of cake. One dinner or one piece of cake does NOT mean you need to throw in the towel and start over on "Monday" or the first of the month. Its about getting right back to your normal routine.

Life is supposed to be enjoyable. Making those memories. Having a mindset of 80/20 or 90/10. And once you can find that balance and substainable it is the most FREEING thing. But its something that has to be learned. It doesnt happen over night. We need to re-wire our brains and how we precise food & exercise.

If you need extra support. PLEASE reach out. It fills my heart being able to help other women. Hitting the milestones and overall just feeling better.

XO
Coach V.

For a long time, I thought the goal was to be smaller.Smaller jeans.Smaller number on the scale.Smaller portions.Smaller...
05/01/2026

For a long time, I thought the goal was to be smaller.

Smaller jeans.
Smaller number on the scale.
Smaller portions.
Smaller version of me.

But somewhere along the way I realized I did not want to be smaller..

I wanted to feel better.

I wanted energy when my alarm went off.
I wanted to stop feeling exhausted by 2pm.
I wanted to keep up with my kids and not feel drained.
I wanted to walk in a room and feel comfortable and confident in my own skin.

And if your a tired mom trying to hold everything together while putting yourself last.. I see you.

The goal is not perfection.
The goal is not punishment.

The goal IS strength.
The goal IS peace.
The goal IS building a life where you feel good again.

Not for anyone else.
For YOU.

Because you deserve to feel strong and confident.

XO
Coach V.

05/01/2026

Let’s talk about how exercise helped me lose 50lbs.

First, I have to say this. Nutrition is the BULK of weight loss. You have to be in a calorie deficit. Do not overlook that. You cannot out train your diet.

BUT… exercise plays a HUGE role too.

Lifting weights is what helps make sure you are losing fat, not muscle. If you just diet without lifting, you risk losing muscle and ending up smaller but not looking the way you want.

Adding in light cardio, like walking, is also amazing. It helps burn extra calories and can speed up weight loss without exhausting you.

Now the most important part. How to actually lift.

You need to learn how to push yourself. Your brain will tell you to stop way before your body actually needs to. You have to learn that difference and expect more out of yourself.

Start simple. Machines are great. Pick a weight, try the movement, then increase it until it feels challenging. By around rep 4 or 5 it should feel tough, and by rep 10 it should feel almost impossible.

That is the sweet spot.

Do 3 sets of each exercise, rest, then move on.

4xs a week.
2 upper body days and 2 lower body days.

You do not need a perfect plan.
You just need to start, push yourself, and stay consistent.

XO
Coach V.

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05/01/2026

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05/01/2026

Here is what I do and don’t do:

I eat MORE, not less.

I don’t crash diet or restrict to lose fat.

I lift heavy 4-5x a week.

I don’t waste time on endless cardio to eat away at muscle and store fat.

I eat 30-40g of protein per meal and balance with healthy fats and carbs.

I don’t skip it to “save calories.”

I sleep 7-8 hours and protect it.

I don’t treat rest like it’s optional.

I walk 8-10k steps 5-7 days a week.

I don’t rely on gym sessions alone to get results.

I drink my water.

I don’t walk around dehydrated wondering why I’m hungry and tired.

I dont drink alcohol.

No secrets. No magic.

Just what actually works when you’re in this season of life.

This is exactly what I coach my clients on… and it’s why they get results when everything else has stopped working.

Not sure where YOU need to start? Or tired of figuring it out own your own?

Reach out for a FREE consultation. Summer is right around the corner. Lets make 2026 the last year of having a new years resolutions of "losing weight".

XO
Coach V.

04/30/2026

The 4️⃣ pillars of a toned stomach.

1) NUTRITION!! 🍽
Calorie awareness drives fat loss. Protein shapes the waistline. Sodium and potassium balance affects bloating. Fiber regulates digestion. Hydration reduces water retention. Alcohol slows midsection fat loss.

2) Strength training 💪
Aba respond to resistance like any other muscle. Progressive overload is essential for growth. Weighted core work builds thickness and density required for visible definition.

3) Steps and daily movement 🚶‍♀️
Walking reduces lower belly fat fastest. It improves insulin sensitivity, lowers cortisol, and burns calories without spiking appetite - making it the most substainable fat-loss tool available.

4) Stress and sleep 😴
Cortisol drives abdominal fat storage. Poor sleep increases cravings and disrupts recovery. Nervous system regulation improves digestion and directly improves waistline appearance.

XO
Coach V.

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