Beauty from Ashes

Beauty from Ashes Personal trainer, Nutritionist, Strength training, Life coaching, and Leadership. Helping women go from ashes to beauty. Faith Form Focus

Meals to prep. 🥪🍠🍗
06/04/2026

Meals to prep. 🥪🍠🍗

05/27/2026

monthly cycle:

First and foremost let’s talk about the phases of your cycle because once I understood this, losing fat became SO much easier.

Your body is not meant to feel the same every single day of the month. Your hormones shift weekly which means your:
- hunger
- cravings
- energy
- mood
- bloating
- workouts
- and even fat loss

all shift too.

Phase 1: PERIOD!
This is when your body is shedding its lining and hormones are at their lowest.
A lot of women feel more tired here but inflammation usually starts dropping and fasting often feels easier.

Phase 2: FOLLICULAR!
This is the “fresh start” phase. Estrogen starts rising which is why motivation, energy, mood, and workout performance usually improve here.

Phase 3: OVULATION !
This is your peak energy phase.
Most women feel more confident, social, energized, and their body responds really well to movement and structure during this time.

Phase 4: LUTEAL ! THE LONGEST PHASE. Can last up to 2 WHOLE weeks. 😩
This is the phase before your period and honestly… this is where most moms think they’re failing.

Progesterone rises which can cause:
- more cravings
- increased hunger
- bloating
- water retention
- lower motivation

You are not broken. Your body is just changing throughout the month.

The problem is most women are trying to force themselves to eat and train the exact same way every single day instead of working WITH their hormones.

Once I learned how to support my body during each phase, everything changed.

WOMEN listen to your bodies.

XO,
Coach V.

05/27/2026

One of the biggest mistakes people make when trying to get lean is becoming terrified of carbs.

Somehow carbs got labeled as the thing that automatically gets stored as body fat.

Couldn’t be further from the truth.

Carbs are your body’s preferred fuel source.

And when it comes to building or maintaining muscle while dieting, they matter even more than most people realize.

When carbs are too low for too long, muscle glycogen drops.

That means your muscles are literally running on less fuel.

Less strength.

Less energy.

Less performance in the gym.

And if your workouts suffer, your results suffer.

Because over time, less productive workouts mean less muscle gained and more muscle lost.

On the flip side, eating enough carbs helps fuel training performance so you can push harder, recover better, and continue progressing.

They also help fill the muscle with glycogen, which is why you tend to look fuller, denser, and more muscular instead of flat and depleted.

Carbs are not the enemy.

Too many calories are.

The goal isn’t to avoid carbs.

The goal is to eat the right amount for your body and your goal.

XO,
Coach V.

05/24/2026

There is actually a way to burn more calories doing absolutely nothing.

Muscle tissue burns roughly 6 calories per pound per day just to sustain itself.

Fat burns about 2.

That means every pound of muscle you add increases the number of calories your body burns at rest.

10 pounds of muscle is roughly 60 extra calories burned per day without doing anything differently.

Over a year that is over 20,000 calories.

Building muscle is the closest thing to a permanent metabolism upgrade that actually exists. No supplement, no hack, no shortcut comes close to what simply having more muscle does for your body composition long term.

XO
Coach V.

05/24/2026

🚨 You can’t choose where your body burns fat.
Fat loss comes mainly from your diet, calorie deficit, consistency, and overall movement. BUT… 👇🏼

Toning and building muscle in specific areas can completely change the appearance of your body, making the skin look tighter, firmer, more sculpted and defined ✨

XO,
Coach V.

So many women think body recomp means eating less, doing more cardio, and trying to shrink themselves as fast as possibl...
05/24/2026

So many women think body recomp means eating less, doing more cardio, and trying to shrink themselves as fast as possible.

But real body recomp?
It’s about building muscle, supporting your metabolism, fueling your body properly, and creating habits you can actually sustain.

And honestly… this is where I see so many women getting stuck.
They’re frustrated because the scale isn’t moving fast enough, so they panic, slash calories, overdo cardio, and start over every Monday.

Meanwhile their body is begging for:
✔ consistency
✔ protein
✔ strength training
✔ recovery
✔ support
✔ patience

The goal isn’t just to weigh less.
The goal is to feel stronger, more confident, more energized, and more at home in your body long term.

If your feeling stuck; reach out for a free consultation. Beauty from Ashes - we focus on building a lifestyle that actually works in REAL life… especially for busy women who are tired of the all-or-nothing cycle.

Which myth have YOU fallen into before? 👀👇

XO,
Coach V.

05/24/2026

Protein is the building block for muscle. Without enough of it you are leaving gains on the table no matter how hard you train.

Fat is essential for hormone production and basic bodily functions. Dropping it too low has consequences that go well beyond the gym.

Carbs are your body’s primary fuel source. They are what power your workouts and allow you to actually perform at the level required to grow.

None of them are the enemy. All three have a job.

XO,
Coach V.

🥯
05/23/2026

🥯

05/23/2026

When you lose muscle and then start training again, you get it back significantly faster than it took to build it the first time.

This is because the muscle nuclei you developed do not disappear when the muscle shrinks.

They stick around and accelerate the rebuilding process the moment you start training again.

A year of progress lost to injury, life, or time off does not take another year to recapture.

For most people it takes a fraction of that.

You are not starting over.

You are just reminding your body of something it already knows.

XO
Coach V.

05/23/2026

If you have a weak body part and you are training it last, you are never going to fix it.

You get your best focus, your best energy, and your best output at the start of a session.

Whatever goes last always gets whatever is left.

Put your weakest link first for 8 weeks and watch what happens.

XO,
Coach V.

Address

Wisconsin Avenue
Oconomowoc, WI
53066

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Thursday 9am - 3pm
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