Ashley Muse

04/04/2024

This is your reminder that your health and your goals are worth the hard work.

You have to remember that there is never an easy a fix and that working towards your health and fitness goals is going to take a lot more work than you probably think.

It is a life long practice, not a 30 day fix. It is constant trial and error. It is going 2 step forward and 3 steps back. It is the scale going down 5 lbs and then up 7 and then back down 3, etc. etc.

You have to really think about how important your goals are to you and WHY. Your why is what will keep you going and keep you driven during the hardest of times and that is why it is important to understand the true why behind the goals you are setting for yourself.

I often have to remind my clients that they are not signing up for a 3 month fix and that the work goes way beyond the program. It's an entire lifestyle change.

You have got to be easier on yourself and not rip yourself apart when the scale is not saying what you'd hope it would say or your clothes are fitting a bit tighter one day or you went off of your healthy eating habits for a couple of days.

You are HUMAN and it It is inevitable that these things are going to happen. It is never a straight line or linear journey. There will be a million ups and downs and the most important part of it all is that you do not give up on yourself.

That you keep learning, that you fall and then you get back up, no matter how long it takes you.

People often give up or stop trying or change course right before they are about to make progress and finally see changes.

It’s the constant doubt and questioning and negative self talk that really limits you on your journey.

Think about your expectations and if they are truly realistic.

This is your reminder that you are human, and that you CAN do this. I hope you never give up on your health and the goals that you have set for yourself.

If you need help or have questions, you can always reach out and I'd be happy to help.

02/02/2024

I wanted to share a recent client testimonial from my client Denise. Many of the women I work with come to me having tried countless fad diets and/or have taken extreme approaches within their nutrition in order to reach their weight loss and/or health goals. Most of them are burnt out and are tired of the endless cycle that is yo yo dieting. Tired of either temporary results or no results at all and all of the stress. It is always my goal to educate and empower my clients around SUSTAINABLE and nourishing nutrition for their bodies so that they can finally end the cycle. It IS possible to reach your happy/healthy weight without having to take such extreme approaches, eliminate entire food groups, and severely restrict yourself. It is my goal for you to heal and improve your relationship with food and your body and to get results that will last you the rest of your life. I know it can be extremely hard and confusing with the overload of information these days around diet and health and you may not know where to start or what your next steps should be. If you ever find yourself needing help or wanting to work on your health and need someone to help guide and support you, I am always here for you! You can always reach out via DM or schedule a call through my website. ashleymuse.com :)

01/23/2024

Does planning healthy meals for the week ever stress you out or take up too much time?

Does lack of planning lead to more takeout or fast food than you would hope for?

Do you need inspiration, accountability, and guidance on your health/wellness journey?

If you answered yes to any of these questions, WellnessKitchen may be for you :).

WellnessKitchen is a space that includes:
*Weekly dinner menu's + their recipes (all gluten free, dairy free, and delicious)
*Weekly journal prompts (to help support your mental/emotional health and goals)
*Weekly podcast suggestions
*Breakfast and lunch meal ideas
*Daily affirmations
*Community
*Brand recommendations, gut health tips, hormone health, tips, discussions, and so much more!

All for just $7.99/month !!!

I am so excited to be offering WellnessKitchen to help improve your health, both mentally and physically, feel better, and help you finally eat healthy food that doesn't taste boring!

No hidden fees and you can cancel at any time. I hope to see you there!

Any questions? Comment below or send me a DM. :)

Wellness Kitchen is perfect for you if you're looking to take the stress out of healthy eating, deciding what to eat, and wanting to cook simple, nourishing meals, that taste amazing! Not only will you find recipes, meal ideas, and weekly menus inside, but you will also find inspiration through week...

10/17/2023

I am so excited to share that Lois Michele Spence (Psychotherapist) and I (Health & Nutrition Coach) are putting on a 4 week Health and Wellness Workshop to get you ready for the holidays! We really wanted to create a workshop focused on not only physical health, but emotional and mental well-being during the holiday months and beyond. See below for more details!
Workshop Pillars:
🧠 Mental & Emotional Wellbeing: Learn how to manage holiday stress, anxiety, and the emotional challenges that often arise during this season. We will guide you in building resilience and cultivating a positive mindset.
💪 Maintaining Health & Fitness: Discover practical tips and workouts to help you stay active and maintain your fitness goals amidst holiday indulgences. We'll show you that it's possible to enjoy the festive treats without compromising your health.
🚧 Practicing Boundaries: Establishing healthy boundaries is crucial for your well-being. We will provide you with strategies to set boundaries effectively, say 'no' when needed, and prioritize self-care without guilt.
Workshop Highlights:
🗓️ 4 Weeks of Transformation: We'll journey together over four enlightening weeks, providing you with consistent guidance and support.
📚 Weekly Zoom Discussions: Join our engaging, live discussions where we will share valuable insights, answer your questions, and create a supportive community of like-minded individuals.
🤝 Interactive Facebook Group: Connect with fellow participants, share your experiences, and access additional resources and support throughout the workshop.
This holiday season, don't let stress and unhealthy habits take over. Join our "Thriving Through the Holidays - A Health & Wellness Workshop" and empower yourself to embrace the holiday season with empowerment, vitality, balance, and a renewed sense of well-being.
🎉 Start your journey towards a healthier and happier holiday season today! Reserve your spot now and take the first step towards thriving through the holidays. (Only 12 spots available!!)
Please DM me for more info, if you have questions and/or to see if this workshop is the right fit for you 🙂.

10/04/2023

Raise your hand if you've ever felt like you're in a time crunch, racing against the clock 🙋‍♀️⏳, and healthy eating takes a back seat.

With busy lives, it's easy to rely on quick fixes. But guess what? Your nutrition doesn’t have to suffer!

Here are a few tips on how to eat healthy when you’re short on time:

🥕 Plan Your Meals: Spend a few minutes each week planning meals. It reduces last-minute decisions and keeps you on track.

🛒 Shop Smart: Plan a few meals you’d like to cook over the next few days. Opt for grocery lists and organized shopping trips. You'll cut down on impulse buys and save time.

👩‍🍳 Batch Cooking: Set aside 30-60 mins on the weekend to prepare meals in advance. It's like having a healthy fast-food restaurant in your fridge.

⏰ Prioritize Self-Care: Remember, taking care of yourself is a priority. Romanticize your meals and schedule 'me time' to cook and savor your meals. It's self-love on a plate! 🍽️❤️

⚡ Quick & Healthy Recipes: Explore quick and nutritious recipes that can be whipped up in no time. Healthy eating doesn't have to be time-consuming.

When you make time for healthy eating, you're investing in your well-being. It's not just about what you eat but how you feel. So, let's break up with the rush and savor the goodness of nourishing meals!!🌿💚

09/19/2023

How do you reach your goals when you keep having setbacks?

You KEEP going.

We are often SO hard on ourselves.

We set goals with the best intentions, we create a plan, everything goes well for a week, maybe 2…and then guess what? Life happens. Things get thrown your way, you lose motivation, you’re extremely stressed from work, etc.

So then what happens?
Maybe you order takeout instead of cooking the meal you had planned for that night, you skip the gym because you’re slammed with work, you go through the drive thru because that pumpkin loaf from Starbucks is screaming your name.

Then you’re suddenly filled with guilt, shame, you’re so upset with yourself for “falling off”, for not sticking to the plan, for not having better discipline. You ask yourself “what’s wrong with me?!??”

Guess what? YOU are human!!! Nothing is wrong with you. Every single person has their ups and downs, their set backs, their Starbucks pumpkin loaf days.

You are not perfect and you are not expected to be perfect. It PAINS me when I work with the most amazing women on this planet and I can see how they are just SO hard on themselves when they “make a mistake” or don’t check off every single goal for the week. I wish they could see the beauty that I see in them. (I LOVE watching these women start to feel so empowered)

But sometimes instead of seeing all of the good they are doing, all of the progress they are making, the growth they are having, they only see the “mistakes” or the negatives.

But this is all apart of the plan, this is apart of learning and growth. You can’t expect to reach your goals, feel your best, and get to where you want to go without the challenges. The challenges are what build you, they’re what make the good times, the results, and the reward that much better.

If there’s one thing you take from this post, it’s to give yourself more grace and BE KIND to yourself/ you’re only doing your best. It doesn’t matter how many times you fall as long as you get back up and keep trying.

The journey isn’t meant to nor will ever be perfect or linear. You are where you’re meant to be.

Be your own hype woman, you got this.❤️

07/21/2023

02/16/2023

Why fiber is SO essential!!👇🏻👇🏻

Better gut health, improved immunity, optimal detoxification, lower inflammation, reduced risk of heart disease, reduced risk of obesity, and reduced risk of type 2 diabetes.👀

Did you know that only 5% of people in the US meet the daily requirement of fiber!?

Unfortunately, a standard diet these days consists of a lot of processed foods, fried foods, and refined grains-all of which contain little to no fiber.

Many of us are lacking vegetables, fruits, nuts and seeds which all promote optimal levels of fiber and a healthy lifestyle.

Ready to add more fiber to your diet?🥭🍓🫐🍎🥝🥦🥒

Here’s how:
1. Add veggies to each meal. It can be as simple as throwing spinach or mixed greens into your eggs in the morning, throwing a quick salad together at lunch, or roasting your favorite veggie to have as a side at dinner. The goal is to fill ½ of your bowl or plate with veggies.

2. Adding nuts, seeds, black beans, chickpeas, lentils, and chia seeds, can all be great additions to your meals or snacks.

3. Adding ground flaxseeds and/or chia seeds into your meals.

4. Be sure to stay hydrated and drink lots of water throughout your day to help keep things moving. :)

Need more guidance, support, and maybe a little motivation? Our “21 Days to a Healthier You” challenge begins March 20th, where you bet we will giving you alllll of the tips on nutrition and how to create better eating habits (including more fiber). It’s not too late to sign up! Spots are limited. DM me for more info🥰

01/18/2023

Need some meal inspo? I got you!

Swipe to see ideas for breakfast, lunch, and dinner.

All balanced, nourishing, delicious and option for gluten free/dairy free!

My favorite gluten free bagel/bread options-



Dairy free cheeses-



Best grain free taco shells-


❤️

01/11/2023

Are you always tired?!?!!

Although society tends to normalize it, it is SO important to understand that fatigue (especially chronic) is NOT normal, and you CAN fix it!

Here are just a few of the factors that may be contributing to your fatigue each day…

1. Not having a consistent sleep routine or one that is supportive of optimal and high quality sleep. For example:
-going to bed/waking up at different times constantly.
-scrolling on social media right before bed.
-screen time right before bed.
-too much bright light exposure in the evenings.
-eating a heavy meal right before bed.
-less than 7 hrs of sleep/night.

2. Over caffeinating or depending on caffeine/ dehydrated or not drinking enough water. For example:
-coffee is the first thing you drink in the mornings (before water)
-caffeine on am empty stomach.
-coffee throughout the day (2+ cups per day).
-less than 70oz/water per day.

3. Not eating 3 balanced meals each day. For example:
-Skipping meals.
-not having a meal containing good proteins/healthy fats/fiber.
-under-eating.
-overeating.
-carb heavy meals.
-not enough veggies.
FOOD IS LITERALLY FUEL. A calorie is literally ENERGY. It is important to prioritize 3 meals per day to keep your energy levels balanced and maintained throughout the day.

If you need help improving your energy, eating habits, or just overall feeling better, please dm me to see if I can help you! You deserve to have tons of natural energy so you can fully live your life each day!💕