Ashley Richmond

25/07/2024

I’ve been spending the last few weeks exploring.

I’m so grateful for this life I get to live.

06/07/2023

03/12/2022

I want to talk to you about the lowest point in my life.


In June 2017, I was diagnosed with mononucleosis.


I carried on like usual, resting a little bit but getting back to normal life as quickly as I could.


Back to the gym, back to hockey, back to work.


I’m someone who doesn’t listen to their body.


If I’m tired, if I’m sick, I do it anyway.


There’s a job to be done and I’m going to get it done no matter what.

But this backfired on me big time.


I didn’t rest enough, and I stayed really sick for 7 months.


I had to have months off work. I couldn't even go for a 5 minute walk. I slept all day. I lost so much weight.


You’d think I would have learned from this.


But I didn’t.


Last year, I got sick again. My lymph nodes swelled and stayed inflamed for months.


I had so many blood tests and scans done. The doctors thought it was lymphoma.


Again, I didn’t stop. I kept going to the gym, I kept playing hockey, I kept grinding.


I want to tell you this because I want you to know that you NEED to learn to listen to your body.


And this is a huge weakness of mine.


Pushing through when you’re sick or rundown is just going to backfire. You’re going to end up needing more time off to recover than you would have if you had just rested in the first place.


Yes, it’s important to push yourself. BUT you need to know when to stop and have a rest. A few days off from the gym is not going to impact anything.


Let your body rest.


Take care of yourself.


This journey is a marathon. There’s no point sabotaging yourself.

01/12/2022

Do you struggle to stay on track over the holiday season?

It can be so hard to get your workouts in, avoid all the sweet treats, and stay on track with your healthy habits as we get closer to Christmas.

Things are hectic, you've got holiday parties to go to, and getting your workouts done during the cold, dark days is really challenging.

If you want some support with staying on track for the holidays and hitting the ground running in 2023, I have a special opportunity for you.

I’m running a FREE challenge to help you stay on track over the holiday season and jumpstart those New Year’s goals.

Why not finish this year as part of a community that wants to support you and push you to be the best you can be going into the new year?

That way you’ll be 2-10lbs lighter by January 1st and 2-10lbs closer to your goals than all of those who waited until the new year.

Are you ready to learn the strategies that get my current clients amazing results?

I’m only accepting 20 spots, and I've had 13 applications already!

Get in quick if you want to secure your spot.

DM me "Challenge" and I'll give you your next steps.

01/12/2022

Do you feel a lack of confidence when you put on your favorite outfit?

I know you’ve been trying to lose the mid-section and gain that confidence back for a while now, but it seems like no matter what you do, nothing changes.

And it’s probably because you’re not nailing the fundamentals.

You don’t need a crazy diet or workout plan to make progress and lose that tummy fat.

You need the right plan that addresses the basics.

I know this because it took me 10+ years to get my abs to where they are today.

I used to do tons of intense cardio, hoping it would lead to me shedding the fat.

I used to do countless hours of core exercise to try to get my abs to pop.

I used to avoid carbs in the hope it would help me lose the stubborn fat.

But nothing got me to where I wanted to go.

As an online coach, I often get asked, How do I lose my tummy fat? What do I need to do in order to hit this goal without hating the process or restricting my calories?

Here are my 5 secrets to losing that tummy fat and toning up your midsection:

1️⃣ Patience: This isn’t going to happen overnight! But if you commit to the process for 6 months, I guarantee you will see massive progress.

2️⃣ Eat more: Yes, you actually need to eat more! If you’re restricting calories, your body is more likely to store fat and it’s going to be more resistant to losing fat. You need to fuel your body properly.

3️⃣ Stop doing cardio: It’s way too easy to overdo it on cardio. Cardio stresses out your body, again making it more likely to hold onto fat.

4️⃣ Lift weights: When you lift heavy weights, your core is engaged. This is going to build muscle in your whole body and especially in your core. You can’t fear heavy weights.

5️⃣ This plan needs to become a part of your lifestyle. This isn’t a 6 week transformation that you’re going to stop doing, just to gain everything back. You want these results to last! You need to find a way to make this change sustainable long-term.

If you want help with this process, DM me “I’m ready” and I’ll see if I can help you!

30/11/2022

3 Simple Things You Can Do Each Day to Increase Fat Loss (That Don't Involve Counting Calories):

Fat loss is all about balancing calories in vs calories out, right?

Actually, no.

While a great idea in theory, body fat percentage is about so much more than how many calories you eat.

So if we’re not focusing on restricting our calories, what can we do instead?

1) Don’t Snack

Eating frequently doesn’t improve your metabolism.

Having breaks from food does.

Our bodies were not designed to have a constant influx of food.

Eat 2–3 meals a day and try not to snack in between.

2) Reduce Stress

Cortisol disrupts insulin activity, leading to weight gain.

If you’re stressed, you’ll be producing large amounts of cortisol.

And when your body is stressed, it's also more likely to hold on to fat.

Include stress-relieving activities in your daily routine.

3) Lift Weights

Lifting weights is a powerful tool for fat loss and works through a few different mechanisms:

1 - Lifting weights increases metabolic efficiency and muscle mass.

The more muscle you have, the more calories you will burn on a daily basis.

2 - Lifting weights increases excess post-exercise oxygen consumption (EPOC), meaning you keep burning calories even after you’re done exercising.

3 - Weight training switches on a fat-burning mode, increasing the amount of energy we burn, through a specific molecular pathway.