Ashley Hodge Fitness

12/02/2025

12/02/2025

Here’s the simple rule I give all my clients:

If the last 2–3 reps feel challenging but still controlled, you’re in the right zone.

If you can finish the set while talking about your weekend plans… it’s time to add more weight.

You don’t need to max out every session, but you do need to push yourself enough for your body to adapt.

Progressive overload wins every time.

Save this for your next training day 🏋🏽‍♀️✨

Struggling to pick the right weights? I’ll take out the guesswork. Apply for coaching and let’s get you stronger!

06/13/2025

🚨 NEW STEP CHALLENGE STARTS June 23rd🚨

Looking for a fun way to stay active and motivated? You’re officially invited to the 2025 Step into Summer Step Challenge!

I host a step challenge every single month to help you stay consistent, accountable, and moving toward your goals.

Why join? Walking isn’t just about getting steps in - it boosts:
✅ Mental well-being
✅ Sleep quality
✅ Long-term health & longevity

(And don’t forget to pair it with resistance training for the best results!)

Here’s how it works:
📊 The challenge calculates a personalized daily step goal based on your last two weeks of steps - plus a push goal to keep you progressing!
💰 Stay on track, hit your goals, and you could win cash prizes!
👟 Most importantly, we’ll inspire each other to stay active and build healthy habits together.

Ready to join?
1️⃣ Download the StepBet app
2️⃣ Click the link in my bio or enter game code: summersizzle25

Tag your friends & family - it’s more fun together!

Drop ‘STEPCHALLENGE’ in the comments, and I’ll send you the link!

06/10/2025

MYTHS ABOUT STRENGTH TRAINING AFTER 30 🚫💪🏽

Let’s break down 4 common myths I hear all the time 👇

1️⃣ “I’m too old to start”
Truth: Your body is absolutely capable of building strength, muscle, and endurance after 30 (even 40, 50, or 60 and beyond!). The key? Smart training, consistency, and proper recovery.

2️⃣ “I’ll just get bulky”
Not unless you want to. Strength training won’t magically turn you into a jacked bodybuilder - it’ll help you build lean muscle mass, feel strong, and increase confidence.

3️⃣ “It’s too late to make real changes”
I’ve coached countless people in their 30s, 40s, and beyond who’ve transformed not only their physique, but their energy, mindset, and entire lifestyle.

4️⃣ “I need to go easy because of my age”
Train with intention. Aging isn’t a limitation. Poor programming is!!💥
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Whether you’re 31 or 61, it’s never too late to lift.

✨ Your future self will thank you.

💬 What’s one myth you wish more people would stop repeating? Drop it below👇🏽

🏷️ Save & tag a friend who needs to see this!

11/08/2022

Train when and wherever you want to with a highly effective training program that is custom to you & your goals! Please note that personalized programming is not the same as a 1:1 online coaching relationship. This digital product is a completely customized 4-week strength training worko

11/26/2020

2020 has taught me more than ever to live life to the fullest!! To love deeper and to live without fear or judgement. That we have no guarantees except this very moment that we are living, so embrace it wholeheartedly and passionately!

At times, we find the pressures of life bearing down, a little stumble or some looming news may have us feeling on edge. The brain’s most basic systems are designed to warn of danger and remind us of past challenges; an important survival mechanism in many ways. But our creative mind also conjures up fears and insecurities that need no attention, based in nothing of value, serving no real purpose.

How clearly we are thinking relates directly to our ability to be kind. A worried mind, racing or repetitive thoughts, this mental clutter prevents loving feelings and compassion from shining forth.

The formula for cultivating loving kindness is simple. Come into the present moment, notice thoughts as they arise, notice unkind thoughts, fearful thoughts, endless planning, repetition. Now drop those. And repeat.

Seek stillness in your body and allow your mind to settle. This is the path to love, this is the path to happiness. May we each be blessed with an abundance of peace, love, and gratitude.

Enjoy your time to pause & connect with your loved ones 💛
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Drop me a comment below: What are you most grateful for?

09/18/2020

Here’s a simple route to calculate maintenance calories
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Please note that this is a mere estimate and that there is no standard magic formula for calculation of maintenance calories

The bodyweight multiplier is based on calories needed per day rather than an estimation of activity level

I see this far too often and I, too experienced this myself early on in my journey - I was so focused on fat loss 365 days of the year and spinning my wheels most of the time not getting anywhere. Doing ALL the HIIT, Kickboxing, lifting 6x per week, Spin class, Barry’s Bootcamp while eating 900-1200 calories consistently 🤯 - until finally I changed my mindset to setting strength performance goals and eating enough

If your goal is to build lean muscle muscle - you cannot always be in diet mode.

During my initial nutrition coaching sessions with my clients - there is so much fear around eating more food and stepping into the unknown world of enjoying balanced meal plates of ALL macros (Protein, Carbs, Fats) 🥙

Listen, you could be crushing it in the gym 4-5 days per week and still not see the results you desire because you are NOT eating enough to grow muscle to create a leaner look

Remember: This is a starting point. Adjust your portions at any time using outcome-based decision making, aka “How’s that working for you?” and based on your hunger, fullness, and other important goals.l

*If you are smaller size or sedentary - consider using a lower bodyweight multiplier
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Important tips
🔹Consistently use your maintenance number for 6-8 weeks
🔹Stay on top of your protein intake
🔹Remember to fuel for training
🔹Hit a variety of repetition ranges for hypertrophy
🔹Implement progressive overload (get stronger)

Lastly, don’t feel guilty if you slip up every now and then on nutrition. We are all human. It’s okay to live a little! Be kind to yourself. Just make sure to jump right back on the wagon.
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Let me know in the comments below if you found this helpful!👇🏽

08/24/2020

Being comfortable in your own skin...it means not needing to be accepted by others but accepting oneself.

It means doing things that make you happy

Learning how to love your flaws while practicing improvements

Being grateful for everything you have even if you don’t think it’s much

Embracing your own personality

Learning how to be alone with yourself

And lastly, taking accountability & ownership

This is what consistency looks like.
This is what self love looks like.
This is what being strong AF looks like.
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What do you love about yourself? Comment below 👇🏽

07/28/2020

1️⃣ Productivity is not an accident & doesn’t happen by luck - success is cause & effect. It’s making a plan & executing the plan EVERYDAY. Not when you feel like it. To be the best version of yourself takes hard work, practice, study, sweat, discipline, and consistency

2️⃣There’s power in consistency, there’s power in practice. There are no short cuts to this. If you half ass the amount of work you put in, you’ll get half ass results. Period.

The more you try to cut corners, the more you find yourself starting over again for the umpteenth time.

3️⃣You’ve got to lift weights with intention & focus on getting stronger not toned 🙄. Master the basic movements & technique. Its important to focus on the training process rather than the end result.

4️⃣ Find an eating strategy that is sustainable throughout your entire life and Eat enough to support your training.

5️⃣Achieving a goal is the result of executing the necessary habits day after day after day. Boring? Yep. Effective? Fck yes.⁣ 🙌🏽

6️⃣ Forget “willpower” and “motivation”.
Upgrade your environment & your daily habits. We aren’t always Motivated & it can’t be relied upon. Instead of relying on it, create discipline by building better daily habits & taking action even when you don’t feel like it.⁣⁣

6️⃣Don’t let perfection be your downfall. If you stay on track 80% of the time, you can be less than perfect 20% of the time and still make progress.⁣
⁣....And when you do slip up? Forgive yourself and get right back on it.⁣⁣
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7️⃣Celebrate every win. Identify your bright spots � — the qualities and accomplishments that you already have, & that you’ve built to date. We are often too hard on ourselves and don’t take the time to point out what we do really well. Those positive feelings will keep the momentum going.⁣ Celebrate those PRs you achieve bc it’s badass getting stronger! 🎉
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8️⃣Think back on WHY you started this journey

9️⃣You’re a lot stronger than you think you are once you stop feeding your thoughts with bullsh*t excuses

🔟Building yourself up from the inside out takes a lot more strength than any weight in the gym. So shoutout to all of you who are making a conscience choice to rise up 👏 @ Windansea Beach

07/22/2020

🌟Online Client Spotlight🌟
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