Kick Ash Coaching - Beyond the Scale

Kick Ash Coaching - Beyond the Scale We specialize in exercise coaching, nutrition coaching with ongoing motivation and support. Our Beyo

08/31/2026

THIS IS WHAT SUSTAINABLE HEALTH LOOKS LIKE IN REAL LIFE.
When most people start a weight loss or diabetes management journey, they think they have to go into hiding.
They avoid social events, skip celebrations, and sit at home eating plain chicken out of a container because they’re terrified that one meal out will ruin their progress.
I used to be that person, but true, long-term metabolic health isn’t built in a bubble—it’s built in your real life.
Look at what this past weekend looked like for me:
🥗 Navigating eating out without stress: We celebrated my best friend’s birthday at a restaurant. Instead of panicking or throwing in the towel, I ordered grilled chicken on a lettuce wrap with a fresh side salad and dressing on the side. No guilt, no off-plan spiral—just a delicious, high-protein meal that honored my body and kept my blood sugar stable. 🎉 Showing up for the people I love: Enjoying moments, taking pictures, and being fully present without food anxiety taking over the event. 🏋️‍♀️ Putting in the work: Getting into the garage to hit my leg presses, building muscle, and protecting my metabolism for the week ahead.
Getting healthy, reversing insulin resistance, and losing weight isn’t just about food, and it isn’t just about exercise.
It’s about stepping out of your comfort zone, learning how to fuel your body wherever you are, and realizing that you can choose yourself every single day without missing out on life.
Start this week by deciding that your health strategy has to fit your life—not the other way around.
Save this for Monday motivation, and drop a 🔥 in the comments if you’re choosing yourself this week!

08/27/2026

FITNESS DOES NOT HAVE TO LOOK LIKE A GYM MEMBERSHIP.
If the thought of sitting on an exercise bike or lifting heavy dumbbells makes you cringe, I have good news: that is NOT the only way to transform your health.
So many people give up on their weight loss, blood sugar, and metabolic goals before they even start because they think getting healthy means forcing themselves into a routine they dread.
The truth? Your body doesn’t know the difference between a cable machine and water resistance. It only knows movement, metabolic demand, and consistency.
For Type 2 diabetics and anyone working on weight loss, building muscle is the number one priority to restore insulin sensitivity and burn fat, and guess what? That muscle-building can absolutely happen in the water.
Water offers natural, full-body resistance while taking the crushing pressure off your joints. That makes it hands-down the best, safest way for heavier bodies to build a strong foundation.
In fact, for the first 4 months of my own journey, swimming and water movements were the ONLY form of exercise I did. I didn’t touch a gym floor. I alternated between swimming laps and doing strength exercises right in the water—squats, lunges, and core work using the water’s resistance.
Movement should do two things: 1️⃣ Improve your physical health—lowering insulin, stabilizing blood sugar, and building metabolic muscle safely. 2️⃣ Feed your mental health—bringing you joy, sunshine, connection, and energy.
Whether it’s working out in the pool, dancing in your living room, hiking outdoors, or hitting the weights—the “best” exercise is simply the one you actually enjoy enough to keep doing.
Stop trying to fit into a mold that wasn’t built for you. Find movement that makes you feel alive, get outside, and make your health journey something you actually look forward to every day.
Save this for when you need a reminder to mix up your movement, and drop a 🏊‍♀️ in the comments if you prefer outdoor workouts!

08/20/2026

DIABETIC-FRIENDLY MEALS DO NOT HAVE TO BE BORING OR RESTRICTIVE. 🥗👇
If you are trying to lower your A1C, reverse insulin resistance, or manage Type 2 diabetes, the biggest mistake you can make is thinking you have to eat bland, dry chicken and plain broccoli for the rest of your life.
Extreme restriction isn’t sustainable—intentional food pairing is.
Instead of stripping away food groups and leaving yourself hungry, focus on structuring your meals to keep your blood sugar steady and your insulin low.
Here is the exact breakdown of today’s “break-fast” lunch and WHY it works for metabolic health:
🟢 The Protein Base: Real, carved cooked turkey breast (not processed deli meat). Protein keeps you full, preserves lean muscle, and stops post-meal glucose spikes. 🟢 The Fiber Foundation: A generous bed of fresh arugula and sliced onions. Fiber slows down digestion so glucose enters your bloodstream at a slow, manageable trickle. 🟢 The Smart Carb: Sliced fresh apple with the skin on. The fiber in the skin paired with the protein and fat blunts the natural sugars in the fruit. 🟢 The Healthy Fats & Flavour: Goat cheese for rich, satisfying fat, paired with a splash of no-sugar-added fig vinegar.
Notice what’s happening here? No hidden refined sugars, no cheap oils, high fiber, and high protein. You get maximum flavour, zero energy crashes, and stable blood sugar.
Eating for metabolic health isn’t about eating less—it’s about eating smarter.
Save this recipe idea for your next meal prep, and drop a 🥗 in the comments if you want more easy, real-food ideas for diabetes management!

08/18/2026

STOP THINKING CARDIO IS THE ONLY WAY TO FIX YOUR HEALTH.
If you are trying to lose weight, lower your blood sugar, or better manage conditions like Type 2 diabetes and insulin resistance, I need you to hear this loud and clear:
You do NOT need hours of soul-crushing cardio to transform your body.
While walking and light cardio are great for cardiovascular health, strength training is the ultimate game-changer for your metabolic health.
Here’s why building lean muscle is non-negotiable:
1️⃣ Muscle acts as a glucose sink. The more active muscle mass you have, the more sugar your body can pull straight out of your bloodstream to use for energy—without needing massive amounts of insulin to do it. 2️⃣ It fires up your resting metabolism. Muscle tissue burns more energy than fat, even when you’re resting, sleeping, or sitting at your desk. 3️⃣ It protects your joints and mobility. Consistent, functional strength training builds stability, prevents injury, and allows you to move freely without daily pain.
The best part…
Your strength routine does not need to look extreme. You don’t need acrobatic movements or two-hour gym sessions.
Simple, intentional exercises done consistently will yield massive results for your blood sugar, your waistline, and your energy levels.
You don’t need perfection, and you don’t need to feel overwhelmed on the gym floor—you just need to start.
Save this post to remind yourself next time you hit the gym, and drop a 💪 in the comments if you’re prioritizing strength this week!

08/13/2026

YOU DON’T NEED EXTREME WORKOUTS TO BETTER YOUR HEALTH. 💥👇
If you are trying to lose weight, lower your blood sugar, or take control of your metabolic health, stop thinking you have to crush yourself with hours of intense, exhausting cardio.
The secret to sustainable results isn’t doing what looks crazy on camera—it’s doing what actually works for your body.
Here is what actually moves the needle:
1️⃣ Start with simple, consistent movement. A daily 15–20 minute walk after meals helps clear glucose from your bloodstream and improves insulin sensitivity without spiking stress hormones.
2️⃣ Build lean muscle. Strength training is your single most powerful tool for boosting metabolism, improving insulin resistance, and burning fat long-term.
3️⃣ Focus on whole-food nutrition. Protein and fiber come first. Stop starving yourself on low-calorie quick fixes that keep your insulin high and leave you exhausted.
Your workout and nutrition don’t have to look like anyone else’s to work. You don’t need perfection, and you don’t need extreme—you just need to start.
Save this for when you need a reminder, and drop a 💪 in the comments if you’re taking one step for your health today!

08/09/2026

Every Sunday I do the same thing.
I make my menu for the week first. Then I write my grocery list from that menu. Then I buy exactly what’s on that list — nothing more.
When I get home, everything goes on the counter. Ready to prep. Ready to cook. Ready to be the only option in my house.
Here’s why this matters:
When you’re insulin resistant, prediabetic, or managing type 2 diabetes — your environment is everything. Willpower runs out. Preparation doesn’t.
If the only things in your fridge are the things that fuel your body — that’s what you eat. Not because you’re disciplined. Because there’s nothing else there.
I alternate my ingredients week to week. Similar meals one week — different ingredients the next. Same framework, different flavors. This keeps it sustainable AND saves money. I’m not buying specialty items or wasting food that goes bad.
This Sunday prep takes me maybe an hour. That hour is why I’ve lost 137 pounds in six months. That hour is why my diabetes is in remission. That hour is why I don’t stand in front of the fridge at 7pm and grab something that spikes my insulin because I’m tired and there’s nothing ready.
You don’t need more willpower. You need a better Sunday.


Your environment determines your success more than your willpower ever will. Set it up right.

LOW CALORIE DOES NOT MEAN METABOLICALLY HEALTHY. If you are trying to lose weight, reverse insulin resistance, or manage...
08/06/2026

LOW CALORIE DOES NOT MEAN METABOLICALLY HEALTHY.
If you are trying to lose weight, reverse insulin resistance, or manage Type 2 diabetes, I need you to hear this loud and clear:
You can eat low calorie meals for weeks on end, but if those meals are constantly spiking your insulin, you will NOT see long-term success.
Many popular “low-calorie” or “diet” foods are packed with refined carbs and hidden sugars that trigger massive insulin spikes. When insulin stays elevated your body is biologically locked in fat-storage mode making sustainable weight loss nearly impossible and keeping your blood sugar on a rollercoaster.
Nutrition isn’t just about eating less. It’s about eating foods that stabilize your blood sugar, protect your muscle, and keep you satisfied.
People constantly ask me what a typical day of eating looks like for me, so here are 4 real-life meal examples straight from my own routine!
(Note: I personally practice intermittent fasting and eat 2 main meals a day—a “break-fast” around lunchtime and dinner. Fasting windows are completely personal, and everyone’s body responds differently, but the focus on high-yield, low-glycemic nutrition remains the same!)

🍱 DAY 1
Break-Fast: Stuffed green peppers loaded with ground chicken, cottage cheese, onions, tomatoes, and jalapenos. Served with a side of fresh blueberries and a small portion of air-fried chickpeas.
Dinner: Two chicken breasts (maximizing protein!), grilled onions, and half a plate filled with edamame for a massive dose of fiber.

🍱 DAY 2
Break-Fast: Strawberry, spinach, and cucumber salad topped with goat cheese and almonds, paired with a side of freshly cooked turkey breast.
Dinner: One chicken fajita on a whole grain tortilla with grilled peppers and onions. Pro tip: I always eat the side of grilled veggies and chicken first to get the fiber into my system before touching the tortilla to blunt any blood sugar response!

🍱 DAY 3
Break-Fast: Apple “sandwiches”—thin apple slices stuffed with carved real turkey breast, arugula, goat cheese, caramelized onions, and fig vinegar.
Dinner: Two grilled chicken breasts with grilled onions and green peppers, paired with air-fried sweet potatoes (coo

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