Small Changes Coaching

Small Changes Coaching I am a full-time Assistant District Attorney (Prosecutor), NPC Bikini competitor, and certified Personal Trainer and Health Coach.

Small Changes Coaching is an online coaching service that helps busy individuals achieve their health, wellness, and fitness goals by focusing on small, manageable changes that lead to long-term, sustainable results. I understand the challenges of managing a demanding schedule and firmly believe you can achieve your fitness and health goals while pursuing a successful career. As a 40-year-old woma

n, I’m living proof that quality of life doesn’t have to decline with age—I feel better now than I did in my 20s. My mission is to help you grow personally, providing the motivation and confidence to reach your goals, whether that’s staying active and mobile for years to come or building the physique of your dreams. I’m open about my faith and believe that God is guiding this journey. I’m also learning about and advocating for natural health practices. While I value conventional medicine, I believe in the power of whole foods and natural supplements to address root causes rather than just treating symptoms. My coaching philosophy is grounded in the belief that small, manageable changes are the key to sustainable progress. With consistent small steps, you can achieve remarkable transformations and lasting results.

05/09/2026

The behinds the scene isn’t always pretty. There’s correction and errors and learning and struggle. There’s tantrums and frustration but if you want it, you keep pushing.

05/06/2026

As a prosecutor, I’m busy. I give a least 8 hours a days to my career so scheduling time for the gym is a requirement for me. Incorporating aunt duties, which is another priority for me because my favorite little humans will know Aunt Ashley is one of their biggest supporters.

This makes it were I have to intentionally plan my life to incorporate the things required for prep and my goals: cardio, recovery sessions, posing sessions, lifts, steps, planning my food. I can’t to “see where it fits and wing it.”

Check in today vs first check in of prep. We are chipping away but still have a ways to go. There has been high energy r...
05/04/2026

Check in today vs first check in of prep. We are chipping away but still have a ways to go.

There has been high energy ready to push days.
There has been low energy questioning life choices and a few tears.

That’s prep. The psychological is harder than the physical.

My leggies are being the lazy kid in class and not getting board with the assignment so we are pushing.

Right now we got 5 low days, a couple “high”, and lots of cardio. BUT cardio means I’m getting through more books so 🤗

No end in sight so here’s just a little check in to say we working and ain’t stopping!

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Posing suit: (going to be my comp suit too. New one incoming!!)
Health Supps: (code: fitashley10off)
Gym supps: (code: fitashley20)
Meal prep: (code: fitashley20)

04/29/2026



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Fueled by:
Meal prep: (code: fitashley20)
Workout: (code: fitashley20)
Health: (code: fitashley10off)

04/27/2026

04/24/2026

Yesterday was a STRUGGLE. My energy was on E, I was sore, I was hungry.

I sat questioning my life choices several time, but especially after cardio round 2 when I sat on the gym floor a bit nauseous knowing I wasn’t done but still had 4k steps to get in and a red light session before I could eat and go to bed.

Bodybuilding prep isn’t just lift, cardio, and strict eating. The mental fight is way harder than the physical.

My day:
90 minute cardio
1 hour lift
Posing
Stretching
8k steps (desk job so this has to bed intentional, can’t just get up and go for a walk in court)
8 hours work
Sticking to macros
30 min red light session

Address

Woodward, OK
73801-73802

Website

https://orders.thehealthinstitute.com/o-113?a_aid=fitas

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