Featured

What Heart Rate Zone Should You be Exercising In?

(10 minute read)

Online PT info! (click me)

We have all heard the term heart rate zones before right? What does that really mean when it comes to weight loss? In this blog post I am going to break it down for you in terms of fat loss vs weight loss.

First lets understand a little bit about the difference between a fat burning zone and a cardiovascular zone.

Your Fat-burning zone is 50–65% of your maximum heart rate. (We will get there) Of the two zones, this denotes a workout of less intensity. You will likely also notice in this type of workout your heart rate is much more rapid and you find if hard to speak comfortably. In this zone, the body is more likely to tap stored fat, rather than glycogen, for fuel. Great right! (keep reading)

Your Cardiovascular zone is 75–85% of your maximum heart rate. Typically this is a higher-intensity workout. Your heart is pumping quickly, and you might find it tough to speak in complete sentences because you’re panting. It is likely you have that good sweaty I am kicking but and working out going to have my dream body in no time feeling. In this zone your body fuels this activity mostly by tapping glycogen from muscles, along with a smaller measure of fat. 

Okay so now that you understand the difference, let me break down an example. Let’s say your goal is to lose weight. Welllllll frankly you can stay in the cardiovascular zone and burn more calories in a shorter period of time. HOWEVER! Keep in mind we when just have a goal of weight loss that weight can be anything, muscle, fat, you simply are looking for the number on the scale to go down you don’t care what your body looks like. Body fat percentage is not a factor as long as you weight that 120 you did in High School and can wear your “skinny jeans” this zone would be a good choice for you.

Photo from a Key Note I did with Giant Food.

Now if you are like most of my clients you not only care about the number on the scale but you also care about the way your body looks and what your body fat percentage is. Here is the thing. Working in a fat burning zone does typically require a longer duration of workout to achieve the same amount of calories burned. However, we are not here to just focus on the calories we want the scale to go down but we want all the other benefits too. Typically I put my clients in workouts that will generate this zone and does not exceed a 30-40 min workout a few times a week. This is enough to get you results you want!

So how do you figure out your Maximum heart rate zone if your not going to take the time to go get a stress test for the most accurate reading. There are lots of good formulas out there. The most basic old school method to give you a generalized idea is to take 220 minus your age.

So for someone like myself who is 30 years old (I know I still can’t get over that I am no longer in my 20’s 😦 ) we take 220-30 to give us 190 beats per minute (BPM).

For fat burning zone for me would be 95-124 BPM

Cardiovascular zone for me would be 143-161 BPM

I can tell you from experience typically in a lifting workout my heart rate stays around 124-135 BPM and in any sort of cardio I quickly can get to the 170BPM range. Especially when doing hit training. If I went on a normal walk outside, I would likely stay in the fat burning zone however, like most women I enjoy a good sweat and if I turned that into a interval run I would be over my target heart rate zone for both. Lastly, my resting heart rate is around 53BPM so keeping that in mind for context purposes.

Now without going into a bunny trail to much, if you are trying to increase your cardiovascular endurance keep in mind this is a different goal from fat and weight loss so you would anticipate having to workout through a higher targeted heart rate zone in order to maximize performance.

In summery, if you want to lose fat, stay in the fat burning zone even though this means cutting down on the “sweat”. Go do hot yoga, or sit in a sauna to get that same feeling.

Have more questions around this? Shoot me a email over at livehealthy@3degreefitness.com

Ready to change your life and your body for good? Learn more here about online personal training. Stop hating the scale and start getting lasting results that you deserve today!

Click here for online PT info.

Featured

CHOCOLATE ALMOND BROWNIES

(5 minute read)

Click the image to get to the nut butter!

INGREDIENTS:

  • 9 oz chocolate chopped (sugar free)
  • ½ cup butter
  • 2 tbsp butter
  • 1 cup coconut sugar or Truvia
  • 3 eggs large
  • 1 tsp vanilla
  • ½ cup gluten-free baking flour
  • ⅓ cup unsweetened cocoa powder
  • ⅛ tsp salt
  • ½ cup NNM Dark Chocolate Almond Butter (make sure to use the code “3degreefitness” at checkout to save you $$$)
  • Chocolate curls
https://nuts-n-more.com/?ref=3degreefitness


DIRECTIONS:

  1. Preheat the oven to 350 F and prepare an 8×8 inch pan with parchment paper for easy removal.
  2. Place the chocolate, butter and coconut sugar into a microwave safe bowl and cook on high until smooth, stopping to stir every 20 seconds.
  3. Whisk in the eggs one at a time and then the vanilla extract.
  4. Fold in the flour, cocoa powder and salt.
  5. Transfer the batter to the pan and bake for 21-24 minutes. The center should still look undone, that’s okay.
  6. Take out the brownies and let them cool completely.
  7. Top with NNM Dark Chocolate Almond Butter and sprinkle with chocolate curls. (Don’t forget your code “3dgreefitness” at checkout)
https://nuts-n-more.com/?ref=3degreefitness

MACROS:

  • Calories: 172
  • Fat: 10g
  • Carbs: 19g
  • Protein: 6g

https://nuts-n-more.com/?ref=3degreefitness

Click the link above to get your nut butter but make sure to use your code “3degreefitness” to save you $$$ at checkout!

Featured

How to Know When to Start Your Weight Loss Program!

(5 minute read)

The truth is not everyone is ready! How many times have you gone to start this new program or try to lose weight and failed? I mean you need to lose a quick 10lbs but waited until 5 days before that wedding or vacation.

When I first started as a personal trainer back in 2012 I would literally work with ANYONE, anyone who would pay me to train them and some who even didn’t. I know right. Now I have a screening process to protect you as the client and save your money. (Click here to see from other clients and learn more)

The truth is not everyone is ready to start a fitness journey. So it is more than just what you want to see from it is has to be something you are going to commit your time to also.

A great question I love to ask potential clients is, in the next 3-6 months is there anything coming up that could hinder your progress?

That doesn’t mean you can not lose weight if you going to a wedding or vacation but it does mean our game plan needs to be different.

The Live Healthy programming I offer is not some $75 bull crap program you get in a PDF email and think that by eating eggs at 10am and peanut butter at 12pm your going to lose weight.

I mean think about it seriously… anything you have ever achieved in your life has been because you have gotten out of your comfort zone and grown.

The time you went to college…. did you buy your essays offline because you didn’t want to right them and they were only $75?

I sure hope not, because your not going to grow and learn anything if that was you! Just like your not going to grow or get the weight loss SUTAINABLE results you want by buying into some bull crap program that’s a “deal”. This is an investment in yourself that yields permanent growth.

I only work with serious people who are ready for a change why because those people are going to have the best results and I can make the biggest positive impact on their lives.

So here are a few ways to see if your ready!

  1. You know your WHY. Why do you want to do this deeper than I want to feel better. The deeper the why the better!
  2. Know your limits. For example if you can only workout 3 days a week.
  3. Know what you expect to do
  4. Know what you expect to get from your trainer
  5. Know what happens once you reach your goals
  6. Know you need at least 8-12 weeks to commit to this

Work through your screening calls on these questions and you will be better likely to see the results you want when the timing is right in your life.

Ready to get serious about your goals and stop opting for a “deal” on your life? Click this link to hear more from past clients.

Featured

Salted Caramel PB Pie That Won’t Break Your Diet!

(5 minute read)

SALTED CARAMEL PEANUT BUTTER PIE (12 servings)
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Eat Cake or in this case pie and lose weight! My clients are not restricted and eat foods just like this while finally wearing that swim suit they have kept the tags on for years. This could be you, snag a spot on my team. Use the link to apply to be on my weight loss team, 90 days 30 pounds lighter! ENROLLMENT IS OPEN.

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INGREDIENTS:
Crust
12 Graham
¼ cup coconut sugar
6 tbsp melted butter
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Filling
½ cup coconut cream
¾ cup Nuts N More @nutsnmore Salted Caramel Peanut Butter DISCOUNT CODE “3degreefitness” (trust me and order 3 or more to save more $$, don’t waste it on shipping)
1 tsp vanilla extract
¼ cup Powdered Swerve
8 oz cream cheese room temperature
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DIRECTIONS:
Preheat the oven to 350 F and prepare a pie pan with non-stick spray.
Place the crackers and coconut sugar into a food processor and pulse until small crumbles form.
Add in the butter and pulse until combined and the mixture resembles wet sand.
Press the crust mixture into the bottom and up the sides of the pie pan. Use a cup to press it down and pack it tightly.
Bake the crust for 8-10 minutes and golden brown.
Meanwhile, place the coconut cream and cream cheese into a mixer and beat until fluffy.
Add in the peanut butter, vanilla and powdered swerve beat until well combined.
Transfer to the cooled pie crust.
Top with chocolate shavings, cover and chill for at least 3 hours or overnight before serving.
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MACROS:
Calories: 300
Fat: 18g
Carbs: 26g
Protein: 8g
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Eat Cake or in this case pie and lose weight! My clients are not restricted and eat foods just like this while finally wearing that swim suit they have kept the tags on for years. This could be you, snag a spot on my team. Use the link to apply to be on my weight loss team, 90 days 30 pounds lighter! ENROLLMENT IS OPEN

Featured

The Key to Your Weight Loss Success

(5 minute read)

Understanding this will be the key to your weight loss success.

IF YOU MEET THIS FIVE POINT CHECK LIST….
✅ You are willing and able to work out 3 to 4 times per week
✅ you are ready for change
✅ you are coachable
✅ you are ready to kick start a nutrition plan
✅ you are 100% committed to getting results
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So you meet the items above do you? Now here is what I want you to really ask yourself… are you an action taker?

Please who take action always take action people who think they are actions takers only think about taking action but never really do.

So the way I see it you have two choices here …continue to be exactly where you are today or even get to a worse place by continuing to do nothing, or take action and spend about 10 minutes of your life on a call to at the worst case get some clarification on your goals.

Use this link to take action now!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌LASTLY, do not click the link below if you …
❌ If you would rather live on a treadmill and do hours of endless cardio
❌ Are NOT coachable
❌ Are NOT Ready for a SERIOUS life change
❌ Want to spend hundreds of dollars on supplements…
❌ Prefer to use detox tea to lose weight
❌ Don’t Care to learn, but instead just want to be “told” what to do
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I promise, if you meet the qualifications above in 90days from now, you will be forever changed: physically, mentally and emotionally!

Click here like hundred before you have and get your results today! It is your turn.

Click here like hundred before you have and get your results today! It is your turn.

See you on the inside!

Featured

Weight Loss Coaches Are Going to Hate Me For Saying This…

(5 minute read)

Weight Loss coaches are gonna hate me for saying this.
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But here I am saying it anyway…. If you want to lose weight fast ….You do not need cardio for weight loss. The only reason your being told that you do is because most coaches and trainer don’t really know what the heck they are actually doing. I know this because I used to be one of them!
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I thought calories in had to be less than calories out and boom that was it…#weightlossfast
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It is TRUE most trainers and coaches have not clue what they are doing!


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Weight loss, in my opinion, is all about nutrition.
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You do not need to do an hour or 3 on the treadmill 4x a week. You definitely don;t need to only be eating 1200 or less.
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Fuel your body with proper nutrients and eat plenty of them!
Put yourself in a small deficit for a few months.
Give your body what it needs…. sleep,time and water- then watch your body transform. It’s really that easy. Not sold yet?
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All of my clients I teach them inside my 90-day fat loss program. How to live, eat more food, workout less and not do any major cardio!
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Want in? USE THIS LINK to apply and see if we are a good fit!

Not ready to go all in learn more here www.3degreefitness.com

Featured

Can I Eat That Cupcake With Added Sugar and Lose Body Fat? This Answer May Surprise You.

(15 minute read)

Here is the thing, in the world we live in today it can be really overwhelming when it comes to understanding what to eat and when to eat it. I mean is the cupcake at a birthday party going to stop your fat loss goals or is it better to have it?

Let me start by saying 97% of my clients care about these things, low energy, pants fitting better, feeling better, decreasing pain, looking good on the beach, increased confidence and decreasing fat. The primary goal being weight and fat loss. 90% of my clients want to lose somewhere in the range of 15-40 pounds.

That being said…. that is who I talking to in this post. Now with that said, let me also say to each of my clients it is always THEIR choice what they eat, I set the parameters around that. Meaning I tell your macros (protein, carbohydrates, fat and calories) based on many factors (that’s a whole different topic) then they chose the food.

So to make sure your on the same page as me let me give you an example. Let’s say “Brittany” gets 2000 calories a day 147 grams of protein, 220 grams of carbs and 52 grams of fat (pretty standard for fat loss FYI). It is up to “Brittany” to decide where her grams of carbs come from weather that is cupcakes and cookies or veggies and whole grains.

Make sense?

Okay so now that we are on the same page lets get back on topic. Does it really matter if she eats 10 cupcakes or 10 cups of veggies when it comes to fat loss?

Eh that really depends on a few variables.

Is Brittany diabetic does shes have CHD (chronic heart disease) or any other health concerns?

Let’s assume no.

Well …. in an effort to make this as short as possible, the answer is no.

Let me tell you what does matter when it comes to choosing the right kind of carbs and cupcakes. First let’s make sure you understand what a carb is , and what it does for your body.

Carbohydrates are biomolecules that contain carbon, hydrogen atoms and oxygen. These biomolecules are made of small building blocks referred to as monosaccharides (mono = one; saccharide = sugar). When we eat plants and digest them into monosaccharides, our bodies convert them to glucose, which of cells in the muscles use to produce energy. Glucose is the main carbohydrate in blood and is stored in muscles and the liver in the form of glycogen.

Okay, well remember you want more energy right? So let’s keep the above in mind and keep going.

The energy that drives the things we do each day and more importantly our workouts is released when chemical bonds in food substrates (macromolecules) are broken. The energy in the food’s molecular bonds is released in the body’s cells to produce adenosine triphosphate (ATP). This ATP is immediately available source of energy for all of life’s function but more importantly muscular contractions that take place during a workout.

During more intense movements and workouts glucose and glycogen are the desired fuel for your body not only because of their availability (glucose in blood and glycogen in muscle). Additionally, of cells in our muscles have a highly developed enzyme system that can chemically break carbs down rapidly to synthesize ATP (that can be used right away, talk about performance enhancement).

Now what about the sugar in those cupcakes and cookies, if it doesn’t matter where my carbs come from for fat loss per say what is the sugar doing to my body?

Well first let’s look at the types of sugar.

  • glucose: sugar used by the muscle cells to produce energy; found in blood
  • glycogen: principal storage form of glucose that is found primarily in muscles and the liver
  • sucrose: table sugar primarily extracted from sugarcane and sugar beets
  • fructose: sweetener primarily derived from sugarcane, sugar beets and corn; 1.5 times sweeter than other sugars

Does it matter for fat loss… well not really but it does matter for energy conversion, diabetes, CHD, HTN and other health risk factors. I would argue the point that while you can have 10 cupcakes and still achive fat loss you have to also be aware of the other health effects that is going to have on your body in the long term.

Therefore it is 100% up to you where you carb sources come from. Certainly if you can increase the amount of whole foods and limit added sugars that have no nutritional value from your diet it is going to be better for your health overall. However, you can still lose 15-40 pounds without having to do so.

That is why you hear me say all the time Eat the foods you love lose the weight you don’t!

Ready to learn more about online personal training? Use this link

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Don’t need to hear anymore, ready to get started on a discovery call to see if we are a good fit for one another? Use this link

https://ashleymiller5.typeform.com/to/gVhxUJ

Otherwise keep the free info coming and subscribe below.

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Do you want to know why your never happy?

(5 minute read)

Do you want to know why your never happy?
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I mean really why do you keep telling your self yourself “I’ll be happy when _”⁣

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Doing this is like telling your self it’s okay because you can’t be happy right now because of x, y, z.
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There is always going to be something else, another reason your not happy. If you just had this you would be happy.
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Trust me I fall victim to this too! It is more important to embrace the moment you are in and bloom where you are planted.
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Wish if I am being honest that statement makes me so mad. Bloom where you are planted. What if I am planted in a bed of weeds 6 feet high with waves crashing over my head and I can hardly breath?
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You want me to try to bloom there? No, no . . I want you to embrace the waves, a work through the weeds so that when you get to try land that flower you plant is ever so full.
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Even in the darkest of moments and the biggest of waves there is breath there is light. You have to focus on the light.
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Online training allows you to focus on a light in a dark moment. Accountability, support from another women and let’s not forget a rocking body and mind by the end of it.
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Get a trainer who doesn’t just change the game for you but changes your life!
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Training women to drop body fat I see this action of “I will be happy when … ” a lot.
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So here is the secret…⁣
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Accept where you are right now, even if it is not where you want to be and focus on all the good that is yet to come.
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Refuse to stay in the same spot, decide to grow to accept this moment as a moment of growth no more lies to yourself.
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Once you have done that hire me for online life changing training to help empower you, build you up and get you to that dream body we both know you want!

Click here to learn more

Featured

How to Spot Red Flags Around Fat Loss

(5 minute read)

Do you see red when you look up, do you have a RED FLAG?


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Here are some red flags for me as a trainer when you come to me. These flags all tell me one thing… but first lets take a look a a few of the top ones.
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  1. I eat healthy and I can’t lose weight – (What, does eating “healthy” have to do with weight loss?)
  2. Abs are made in the kitchen – (So are brownies and you can eat them and still have abs)
  3. Cardio Queen – Enough said (Most of my programs the MOST cardio you are doing is 2x a week)
  4. Meal replacement shakes, Keto, Atkins, weight watchers, beach body, whole 30, detox tea, your sisters moms best friend who thought about being a personal trainer said ….
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    All of these things tell me you need my help and you need it now. You do not need to keep “trying it” on your own for two more weeks and if you do not see results then you will do it. You do not need one more girls night then you will do it.
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    Y’all do you think I don’t eat cake, or have girls nights, or eat pizza … whatever old school spend 1-2 hours in the gym method your Grandmas cousin used is dated and not sustainable. This Eat Cake Lose Weight Method is backed by a little something called SCIENCE and sustainability.
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    I do not care how your Grandmas cousin lost weight through the Cheerios diet, she still counted and ate macros and your still going to have a more kick a** body then her if you let yourself do this.
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    Stop denying the fact that you use toilet paper in the bathroom and can do it on your own. World class athletes have coaches that is part of how they became world class athletes so why can’t you have a trainer for a few weeks?

Stop making excuses and falling back into old habits. Take action on real results now. Click this link below and learn more.

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Featured

1200 Calories and Fat Loss. Why Old Tricks Won’t Work

(20 Minute read)

First off it has been a little while a few weeks since I got a chance to really sit down and write out some concentrated information. You see this is me. All me, I am the writer of all my content, unlike a lot of bloggers and influences today I do not hire someone to say stuff for me and appeal to the masses. Why? I want to appeal to you.

Hopefully you are reading this and on some kind of journey with fat loss. Well today I am going to break down for you a little bit about metabolic adaptation and hormone unbalance.

90% of the women I work with under eat and have at some point in their life. Y’all this is me, I have been there too! Well lets dig into this.

Let’s just say you are a 30 year old women who is 5’4 and weights 170 pounds. Let’s say you want to lose 15-20 pounds and drop body fat. Okay now you have been working out for 3-5 days a week and you already know you shouldn’t just do cardio. Your workouts consist of 3-5 lifts and 2-3 days of 20-30 minute cardio.

Well your textbook perfect for fat loss so far. Okay so where should you start your calories at?

a. 1200-1300

b. 1500-1600

c. 1900-2000

d. 2000+

If you answered b. 1500-1600 calories you would be correct! Yay you. Now your are doing your thing but you are not seeing any reasult’s. Let’s say it has been 10-12 weeks you have been consistent and nothing, just maybe 1-2 pounds but that is it.

What do you do now?

a. Cut more calories

b. Look at diet and stress history

c. Keep going as you are

If you answered look at diet and stress history you are on a roll and would be correct.

Okay so thinking back 2years you have always been under eating for your bodies needs. You have been at 1300-1600 calories for most of you life and always working out hard doing what you should be doing right?

Well the data is telling us we are not doing something right … so you decide to lower training and reduce stress now what about your diet what do we do with the calories?

a. 1200-1300

b. 1500-1600

c. 1900-2000

d. 2000+

Hopefully you chose d. 2000+ That is correct yall we need to bump those calories way up, reduce training and reduce stress.

Try telling this to a 30 women who her entire life she has under eaten and even seen results in the past this way.

Well this women also has two choices trust her trainer or stay right where she is, revert to old ways and not reach her goals.

Let’s keep going and dig a little into why this is. If you have been following me for a while you know that under eatting leads to fat sotorage and weight gain. I know what you are thinking but Ashley my watch said I burned 1000 calories and I ate 1300 calories today how can I possible eat more and expect to lose weight.

Your watch is a guesstimate first of all and second you body is surviving at that amount of caloric burn. To avoid this rabbit whole let me get back on topic.

Since the past two years have been the same your body has been in a consistent state of stress and deficient which means hormones are also going to be out of balance. In this consistent state of stress your cortisol levels are going to be sky high and the only way this can help is if cortisol steals from progesterone and when progesterone is down estrogen is up all of that is an impossible formula to lose body fat. Combined this with the fact that atleast for the past two years and quite possibly most of your life you have under eaten (like me, I have been here too and many many other women before you) so your metabolism is really down regulated. Your maintenance level might be around 1400 calories honestly which is really really low and a stressful survival state for your body. 


In order to get you where you want to be we need to get we need to be able to get you at a maintenance point of 2000+ calories for a period of time this can take some time several months or more. Likely 9 months to a year. Personally I am going through it right now and I know what it feels like. I actually cried when I objectively looked at my own data and found this out. I cried because I was disappointed in myself. Disappointed that my anorexia and bulimia had led me to this place. Overcoming that and working my butt off to get where I am then to have to up my intake more SUCKSSSSS. Let’s get off another rabbit trail and stay focused.

You will find that anyone with adequate knowledge in this field will tell you the same thing for a case study like this. So what what does it look like for you? This is going to look like is an increase in food and more less stressful training and ways to reduce stress over all. We have to look at this from the bigger picture of overall health and well being for your body over the long term. That is going to be including low impact training and things like sauna use as an example. 

I know this isn’t good news for a lot of women but there is a silver lining. You get to eat a tonnnn of food, carbs, fat protein the good stuff and you have to take your body through this to get to fat loss or you will literally stay in the same place you are now.

When the data speaks we listen. It doesn’t mean we like the data’s answers and certainly you do not have to do this alone.

The average amount of time I work with a client since I started as trainer in 2008 is 3 years. Anyone who is going to take your calories to anything below 1500 is doing it wrong.

Will you see weight loss, yup and in a few months you will gain it right on back.

Now before you run off thinking each client takes 3 years to see results this example remember is for the chronic under eater not the person that eats to much or is new to tracking. It is very possible to lose 20 pounds in 10 weeks and keep it off for the rest of your life!

Join me Thursdays for a free live workout. Use this link to sign up!

https://ashleymiller5.typeform.com/to/Doj81z

Want to learn more about weight loss with me? Use this link to set up a free consult.

https://ashleymiller5.typeform.com/to/gVhxUJ

Not conviced and want to learn more about online training with me? Use this link

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Featured

Happy Birthday to Me!

(10 minute read) “3degreefitness”

Happy Birthday to me! .
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I mean I feel like it is my birthday! Well it kind of is. I have a big announcement to share with you all! First a story! .
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In college my roommate would always eat peanut butter as a “treat” she would say she could “eat it by the spoonful”. .
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Fast forward a few weeks later I became that person. Little did I know what all this peanut butter had in it, only 6g of protein and 200 calories. .
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Not horrible if you were anorexic like I was … I had the mindset I could run that two spoonfuls off in 2 miles. When your running 7miles a day it’s not a big deal right. Or so I thought. .
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Anyway fast forward to a recovered healthier me that is tracking macros (carbs, fats, protein) I soon realized peanut butter took a lot of my macros for the day. It didn’t seem worth it. .
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I have eaten toast and peanut butter with honey (pure carbs) for breakfast for as long as I have been alive I feel like. So I wasn’t ready to give up!
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I love @wegmans and that is the first place I came across this gem @nutsnmore Peanut butter. I ALWAYS read the label and to be honest at $12.99 a jar I thought I had lost my mind. .


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I have always been a “I will try anything once within reason 😉” kind of person so why not. Honestly, if you have followed me long you know I’m super honest I am about “health” foods, so I really expected this to taste like crap. .
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Fast forward 3 years later and I still use it EVERY single day for breakfast! 1tsbp on my English muffin. It’s literally what I look forward to, no exaggeration! .
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This little gem has …. hold your breath … 11 grams of protein DOUBLE what your regular pb has. Now full disclosure because it’s $12.99 a jar and because it fits in my macros better I use that 1 TSBP but it taste like heaven in my mouth. .
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My favorite flavors are Birthday 🍰 Cake and Chocolate Maple Pretzel 🥨! AND THATS NOT ALL! .
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I have been searching for brands that I love to partner with and this one just really aligns with who I am, what my brand is about and I truly love their products! .
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So with that said, seriously give it a try but save yourself some $$ and use the code “3degreefitness” at checkout! 👇🏻

 
Then make sure to tag me and let me know what you think!!!!! Trust me when I say you will want to order more than one jar! Shipping will cost you $6 so if you buy 3 jars you get free shipping and a discount it takes the price down per jar! I promise it’s soooooo worth it! You can thank me later. Also Encase you were wondering I DON’T MAKE MONEY OFF WHAT YOU BUY! The more you use my code the bigger the discount I get to offer you. What I get is to share a product I genuinely love and a discount code too! ❤️
 
 
Here is the link to my ABSOLUTE favorite flavor. It comes with sprinkles on top like an actual cake! OMG 
 
Honeslty I do not even really like cake (I know its my slogan, “Eat Cake Lose Weight”) I just think of icecream cake haha, BUT this is soooo good! 
 
 
 

Don’t these look to DIE FOR! Here is the recipe for these!

Blackberry Cheesecake Swirl Bars!

INGREDIENTS:

Crust

  • 8 graham crackers
  • 3 tbsp melted coconut oil

Cheesecake

  • 8 oz cream cheese
  • ¼ cup greek yogurt
  • 1 cup blackberries
  • ½ cup Truvia or zero calorie sweetener
  • 1 tbsp gelatin
  • 1 cup boiling water
  • ¼ cup NNM White Chocolate Pretzel Peanut Butter

DIRECTIONS:

  1. Preheat the oven to 350 F and prepare an 8×8 inch pan with parchment paper.
  2. Place the crackers into a food processor and blend until fine crumbles form.
  3. Add in the coconut oil and continue blending until incorporated.
  4. Press the mixture evenly into the bottom of the prepared pan and bake for 8-10 minutes and golden brown. Let cool.
  5. In a bowl, whisk together the gelatin and boiling water and then set it aside.
  6. Place the cream cheese, greek yogurt, blackberries and sweetener into a food processor or blender and blend until smooth, stopping to scrape the sides as needed.
  7. Add in the gelatin mixture and blend until smooth.
  8. Pour the mixture over the crust.
  9. Drop dollops of peanut butter over the cheesecake and use a sharp knife to swirl them together.
  10. Cover and chill in the refrigerator for at least 2 hours before serving.

MACROS:

  • Calories: 125
  • Fat: 7g
  • Carbs: 12g
  • Protein: 5g

Don’t forget to save money and use the code “3degreefitness” at checkout!

————————————————————————-Ps- Want to learn more about what I do? I am on a mission to help women like you learn how to eat the foods they love (like this yummy treat above) and lose the fat they don’t. It really is that simple!

Use this link to learn more, and right now enrollment is closed but you can apply I will reach out when we open back up. In the mean time, join me on Thursdays for a free live workout. Follow the application to secure your spot! Use this link

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Featured

The Easiest Way to Lose Fat FAST!

(10 minute read)

Can I let you in on a little secret that no one tells you about? I mean you see all these girls walking around with 6 pack abs eating everything in sight!

If your anything like me the first time I saw this I was like oh okay, she eats all this to fool us and then probably starves herself the day before and day after to make up for this.

I mean who can eat like this enjoy foods they love, drink on a boat all day long while looking bomb in a swim suit.

People who starve themselves and “earn it”. DUH !

So let me break it down a little more. In order to starve yourself the best thing you can do is wake up and drink coffee and lick a spoon of peanut butter. I mean everyone knows you have to eat something first thing in the morning to get your metabolism going and burn fat.

Okay, okay now that we have that down. Grab a cup of coffee to go out the door, add whatever you want this is lunch. We all know coffee curbs your appetite so make sure its a big cup.

Sweet now you have your cortisol levels spiked, after a night of not sleeping very well. ⁣YESS!

Okay so far so good, now we have our coffee and spiked the crap out of our cortisol levels so we can hit the ground running at work and get so busy taking care of everyone else and the jobs at hand that you “forget” to eat. #winning


Cool, you made it through the day and “earned” that snack so go ahead, make a “healthy” choice and grab a sugar free granola bowl with yogurt and cheese stick at 4 pm. ⁣I mean it has protein, good source of fat and carbs top that with some fruit and a cheese tick because you earned it.

The traffic on the way home is going to be a pain, and you have to do life when you get home so you might as well grab another coffee, maybe even a latte. Gotta keep your cortisol levels up to burn fat right?

Final made it 7 PM when your realize how freaking hungry you are and make your way to the pantry. Start by having a bite or two and a hand full of this. I mean its just a little and you were so good today! Crap now you stood their for 10 minutes and ate approximately 75% of your pantry. ⁣

I mean at this point you decide to grab a glass of wine because why not! You need to fill those missed calories.

1, 2, 3 glasses in and your feeling better, enough to ease the day and do the trick. Oh and to lower inhibition and desire to exercise. ⁣
Then you decide to go back for the other 25% of the pantry. The “bad foods” ⁣because you have no inhibition now and well you have entered in to “Screw it” and “I deserve this” mode. Tomorrow is a new day right? You will knock um dead then.

Oh… you’ve already tried that? 😂⁣You mean it didn’t work?

Shoot spiking your cortisol levels and “forgetting” to eat and then …. you get the point….

Maybe just maybe all of that is not the answer then. ⁣

Do you want the real answer? I am taking on only 3 new clients are ready to get into a better QUARANTINE ROUTINE starting next week. Use this link to learn more about what that opportunity looks like. 

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Space is limited and these slots will fill up, drop some pounds during COIVD19 don’t add them!

I promise this is the last “diet” you will ever need!

Featured

Snag a Great Trainer and FREE Live Workouts During COVID-19

(3 minute read)

Laughter and the ability to laugh at yourself takes courage, just like the ability to know when you need help. God made us for community we were not meant to go through this life alone. Fill your circle with people who lift you up and make you better.


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The truth is there are tons of great trainers out there and people you can ask for help on your fitness journey but you need a trainer that you connect with someone who you are going to be able to relate to. I hope that trainer is me.
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At the end of the day if the you do not relate to your trainer they could have all the “secrets” and answers in the world but if your not willing to yield their advice and relate to them your not going to reach your goals. Choice a trainer that fits you. Learn more about online training here, no gimmicks and the last “diet” you will ever need!
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Tell me one thing you look for in a good trainer. Ps- Use this link in my bio to snag a spot on my FREE LIVE WORKOUT team. Every Thursday at 6pm EST. for all levels. You must register! https://ashleymiller5.typeform.com/to/Doj81z

Featured

Parasympathetic vs Sympathetic Nervous System as it Relates to COVID-19

(10 minute read) FREE LIVE WORKOUT LINK AT BOTTOM OF PAGE!

Did you know your body brain has two central nervous response systems? Your parasympathetic and sympathetic nervous system.

I am going to break this down into the most simple terms for the purpose of keeping this short and direct. I want you to understand both systems play a key role in your bodies survival. Most commonly in your day to day life you want to be operating in the parasympathetic nervous system but when we are overly stressed, fatigued, dealing with COVID-19, or running from a bear. You body is operating in the sympathetic nervous system, commonly known as your “fight or flight” it just trying to run as fast as possible to not get eaten by a bear. So other systems slow down, as you can imagine your body is not trying to digest food and burn fat while running from a bear.

So when it comes to weight loss and fat burning you have to first deal with the stressors. Today for a lot of us that is COVID-19.

So I want to share with you some information of things you can be doing to prevent the spread, give you peace of mind and hopefully get you back to operating in the parasympathetic nervous system.

What you need to know and What you can do!

  • The virus will last on cardboard for up to 24 hours
    • Leave your Amazon packages and online orders outside your door for 24 hours. If you need it right away spray the box down with bleach water solution mix prior to bringing it inside your home.
  • Understand this virus will last on metal for up to 9 days
    • Your car is made of metal.
    • Your door knobs are made of metal.
    • You mail box is made of metal.
    • The weights you got off the yardsale website are made of metal.
  • Clean them with the bleach solution prior to entering your home with them, wipe all these surfaces down with a rag, then wash the rag alone in hot water in your washing machine.
  • What about the stuff inside your online orders?
    • Plastic – it can last up to 3 days
    • Paper – it can last up to 5 days (Your grocery receipt, ask the cashier to toss is our for you, do not touch it)

I say all of this not to scare you but to educate you. Wipe these things off before they come into your home, take a preventative approach.

Now, lets look at another example. If you decide to wear gloves in the grocery store (which I personally do not think its needed, health care workers need these supplies) understand that the only things you are protecting yourself from are the surfaces in the grocery store that your hands touch.

A virus can be spread in a number of ways including airborne unenviable partials. It can last in the air for up to 3 hours and on your cloths for up to 9 hours.

Now lets go back to the grocery store with the gloves on. You leave the grocery store and you feel good, you have protected yourself right? You unpack your grocery bags into your car put your cart back then get in your car and drive home, with your gloves on.

Well now you have contaminated you car the objects in your car and everything you touched on your way home as well as your door handle and trunk to your car oh and your car keys. Are you planning to clean all that off with bleach solution? I hope so.

I honestly hope you throw the gloves before you touch anything to do with your car. Lets think this through. If you just sanitize your hands with a 60% alcohol based solution after you leave the grocery store and disinfect your groceries before you bring them into the house, as well as get rid of the plastic bags outside of your home; immediately washing your hands after all this. Your rate of infection decreases drastically.

So although I might have increased your stress levels a little in reading this I want to help educate you on steps you can be taking right now today that will help decrease your risk and your families risk that will allow you to operate in the parasympathetic nervous system.

Oh and y’all one more thing, try to keep 6 feet between you and the people in the grocery store at all times. I don’t care how silly you feel, remember you don’t live your life for them. You live it for God, he is the only one you answer to.

Hopefully you can take some of this an apply it to your life today, make sure to check back next week as I talk about ways to start your day in a parasympathetic state vs the fight or flight!

PS- looking for a fun place to workout in this? I am offering FREE workouts every Thursday at 6-6:30pm for all levels. Use this link to register. https://ashleymiller5.typeform.com/to/Doj81z

Do not worry you can shut your camera off and just watch me so others can’t see you if that is a concern. I do them with Zoom which you can do on your phone or computer!

Hope to see you there! #stayhome #doyourpart #yougotthis #weareinthistogether #covid19 #pandemic

Workout Link https://ashleymiller5.typeform.com/to/Doj81z You need an email to sign up!

Free Workout Thursday’s 6:00pm!!!!!!!!!!!!!!!!

Use the link above!

Featured

COVID-19

(5 minute read)

COVID-19, a world pandemic. Deciding what I even want to write on this was hard. I have been so honored and ask to speak on USGlass Magazine Podcast providing real insight into what you can be doing at home to protect your self and your employers.

Use this link to take a listen

https://www.podbean.com/media/share/pb-txbjc-d763ae?utm_campaign=w_share_ep&utm_medium=dlink&utm_source=w_share

Now that we have some facts down,

What can you do? Join me every Thursday at 6pm (EST) through the month of May for a FREE 30 minute express workout for all levels. Tons of options no matter how new or how pro you are!

Use this link http://eepurl.com/gxGeQ1 drop your email there so I can invite you to our workouts!

Hope to see you there!

Featured

News Flash All Trainers and Coaches Sell the Same things

(5 minute read)

News Flash… all online trainers and coaches are all selling the same things.
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At the end of the day if you get a trainer that knows what they are doing and can deliver high quality sustainable results it is all the same. Yes, we each are unique and have a way to differentiate our services but at the end of the day it is all relatively the same. The way you get there is the same.
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The trainers that are in the race to offer the lowest price and no value are not what I am talking about here. I am talking about playing in the same sand box. The trainers like me who don’t under value their services and over deliver on costumer service and quality. Yes there are ways I am going to be above and beyond in the custom apps (verses a PDF file or E-book) I have and the detail in my check ins (Checking progress on more than one metric and more than just a freaking email) the team behind me (A PT a Nutritionist, a Mentor) but that’s not the point of this.
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You see there are people less qualified than you doing the things you want to do simply because they decided to believe in themselves.
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They don’t sit back and come up with reasons on why not they decide to step up, and say you know what, I am worth this.
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So what you had a trainer that “did you wrong” so what “you wasted money” before. That is why I have a application process. I am not interested in filling up slots, I am interested in people I know I can help.
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You can stay over their and play “victim” to that trainer that “burned you” or that “money you wasted” or you can decide to say you know what maybe I didn’t follow the program, maybe I could have shown up more. I get it maybe the trainer didn’t know what they were doing but maybe you didn’t fully commit either.
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Comment below if you feel you have been “burned” or “wasted money” on a trainer or anything .

The difference is … who do you connect with, who do you trust, who is showing up for you and is someone you can relate to. That is who you should hire!

Use this link to learn more about me and hear from some past clients, https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Featured

How To Get Out of a Rut and Back in Control!

(5 minute read)

Have you ever felt as though you know you need to make a change but you do not have the strength to do it? You keep telling yourself if you do X then Y will happen if you can just get X to happen Y will follow.

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Let me paint a real example. Have you ever said to yourself If I just had a personal chef I would be healthier and lose this weight. I wouldn’t have to think about it and it would be so much easier.

Then you decide that you can’t afford a personal chef but it must be nice for people who can, that must be why they are so fit and skinny. Can you relate?

Have you been letting yourself down lately? Maybe your just in a rut and do not need a personal chef. Are you finding that you are sleeping in more, skipping more workouts, not planning ahead with your food, making justifications in your mind of why these things are okay?

If this is you, then you need a kick start. ⁣You need some freedom back in your life. Get that freedom through structure.


⁣STRUCTURE is FREEDOM.⁣⁣⁣⁣
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The easiest way to do that is start with the basics, a gym routine and a healthier nutrition plan.
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Working with me will give you not only that structure to get you out of a rut, but meet (sorry exceed) your goals through freedom!

I’ll give you…⁣⁣⁣⁣
▪️A plan that challenges you⁣⁣⁣⁣
▪️A team of coaches that educate you⁣⁣⁣⁣
▪️An app that is customized for your exercise program (its like having a trainer in your pocket)
▪️Check ins/calls that hold you accountable
▪️A nutrition plan that’s easy to follow and allows you to eat foods you love like real cake (not the nasty cardboard kind)
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You just have to decide it’s time for change. Time to stretch and grow!⁣⁣⁣⁣
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It takes about 2 weeks from today to get your started. ⁣⁣⁣
Click the link in below to see if it’s right for you!

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Featured

23 Hour Fasting, and Weight Loss

(5 minute read)

We have all heard of fasting (going without food and in some cases liquid for a period of time) in some form or another but does it work for weight loss?

It is all subjective and based on the individual. So let’s look at a case study… ME. I suffered from anorexia for many years in college and royally screwed up my metabolism because of that.

In an effort to keep it short let me explain it like this: Lets say for the last 4 years you have been dieting off and on. Cutting out food groups (maybe “carbs” or what most people think carbs are, breads and grains) and doing a ton of cardio. Maybe you didn’t even exercise but you just cut out calories, skipped meals and just “cut back”. Doing all of any of these things put your body in a deficit. A consistent state of not getting enough calories needed for survival.

I know you might be thinking isn’t that the point in weight loss? Calories in need to be less than calories out. No not exactly.

So you in the consistent deficit and you see some weight loss but what you do not know is its not fat loss. It is muscle loss, it is getting you a leaner frame sure but the consiquences your going to get later are going to cause you bigger probelms if you ever stuggle with your weight again.

Chances are if your reading this your already there. So for someone who has dieted like this in the past will not see anything but weight gain and inflamation from fasting for 23 hours a day.

Why? You have slowed your metablism down through years of teaching it how to survive without food. Your body is smart yall it is meant to adapt to live!

Have you ever seen that show Naked and Afraid on Discovery Channel (fun fact 3 Degree Fitness is a proud partner with Discovery and their employees for Corporate Wellness (learn more here))? On this show typically you see people lose 10lbs on their 21 days without much food or water. They do lose body fat in the desert trying to survive so what makes you think that you should apply these same methods to your diet in the comfort or your own home?

Why do some people lose weight on a 23 hour fasting diet? The have never put their body in a consistent state of a deficit. So naturally their body is going to respond it trust you to keep to keep feeding it but it will come to realize it is not time to eat and sort out what types of foods to store but to use any thing it gets. Now at this point it is not sure when it will eat again so it needs to hold onto everything to make it out alive.

So what happens when you reach your goal weight with this and start eating again? Those of you have have dieted this way before already know where I am going here. Y’all that weight comes right back but this time your going to get an extra 10 pounds with it in case you try to do that to your body again it wants to be prepared. Now you have taught your body how to not trust when it is going to be fed so it slows down store up foods like a chipmunk for winter and you start too look that way too.

Save yourself the headache and get a trainer who can objectively look at you goals and results. Stay tuned next week where I tell you how to fix this issue if you have done this to your meatblism.

Can’t wait … click this link to set up a conversation with me to learn more .

https://ashleymiller5.typeform.com/to/gVhxUJ

Another thing to keep in mind about fasting, it will also work if you stay in the parameters of your macros. So if you do not eat all day and then still undereat it is not going to work, if you still over eat it is not going to work, if you have the wrong macro breakdown counting is not going to work.

Skip the confusion, save time, money and frustration work with me in online personal training!

Featured

When is The Right Time to Start a Fitness Journey?

(5 minute read)

The truth is not everyone is ready! How many times have you gone to start this new program or try to lose weight and failed? I mean you need to lose a quick 10lbs but waited until 5 days before that wedding or vacation.

When I first started training I would literally work with ANYONE, anyone who would pay me to train them and some who even didn’t. I know right. Now I have a screening process to protect you as the client and save your money. The truth is not everyone is ready to start a fitness journey. So it is more than just what you want to see from it is has to be somthing you are going to commit your time to also.

A great question I love to ask potential clients is, in the next 3-6 months is there anything coming up that could hinder your progress?

That doesn’t mean you can not lose weight if you going to a wedding or vacation but it does mean our game plan needs to be different.

I want to work with serious people who are ready for a change why because those people are going to have the best results and I can make the biggest positive impact on their lives.

So here are a few ways to see if your ready!

  1. You know your WHY. Why do you want to do this deeper than I want to feel better. The deeper the why the better!
  2. Know your limits. For example if you can only workout 3 days a week.
  3. Know what you expect to do
  4. Know what you expect to get from your trainer
  5. Know what happens once you reach your goals
  6. Know you need at least 8-12 weeks to commit to this

Work through your screening calls on these questions and you will be better likely to see the results you want when the timing is right in your life.

Ready to learn more… use this link https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

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Meet Me!

(3 minute read)


Hey Y’all, I am Ashley a Master Personal Trainer with my Masters in Public Health and Nutrition!

This image has an empty alt attribute; its file name is ashley21-1.jpg

I love to write and have a lot to offer to you, so let me tell you a little about me before I begin!

Why I do this?

I believe in living a balanced life, eating cake and loosing weight is a philosophy I live by and show other women how to do too! Being formerly obese I get what it is like to be on the other side, and I want you to know your not alone, and do not have to live that way. I know it sounds to good to be true but its not!

Join me on in this blog as I talk all things fitness, humor and nutrition! As a fire wife and personal trainer who loves to live life to the fullest I promise to provide value that is useful to every day life. Interested in learning how to live that balanced life and lose weight while eating the foods you love? Use the link below and lets talk about it! TAKE ACTION!

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

Featured

Should You Workout With a Cold?

(5 minute read)

We have all had it at some point in our lives right. A common cold, a stuffy nose, a headache, we will do ANYTHING to make us feel better am I right?

What about exercise, should you be working out when you have a cold?

You have this crazy blonde trainer Ashley who is super hard on you and you do not want to let her down but you feel like your head is going to explode so you email her and you jaw hits the floor when she tells you to ….

Wait for it … Go to the gym!

That is right, go to the gym. Why? WHAT OMG! Before you freak out listen up.

If you cold symptoms are above the neck go! It might to your surprise actually make you feel better and provide some relief. You know that saying “sweat it out” it applies here. Now it is not going to shorten the duration of your cold but it can keep your symptoms from getting worse.

Another great remedy is to take a hot bath. That is right get in the tub and soak and let that steam get in as hot as you can stand. This can help boast your immune system and ward off fever.

So next time you are feeling like you have a headache or common cold get to the gym instead of staying home and you will be presently surprised at just how much better you do feel.

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What is your goal.. weight loss… how are you doing that… lots of cardio. Good Luck With That! I will be here when you fail.

(5 minute read)

Harsh right? Seriously though how many times have you run into someone when they say they want to lose weight this new year. Let me walk you through a conversation I just had yesterday in the gym.

Me: Hey hows is going, I am Ashley.

Prospective Client: Oh hey, I am (we call them Joe) Joe. Nice to meet you.

Me: So Joe what are you working on today?

Joe: Well, I am just trying to get back into the gym I took Sunday off which I know, I know I shouldn’t have

Me: Oh really? Why not, I never workout on the weekends that is my rest and me time.

Joe: Oh yeah, that is nice, I am just trying to get this weight off but I am taking it easy you know just doing a lot of cardio haha got to get rid of these calories.

Me: Hmm, why so much cardio? I mean I don’t know much about you or your history but I can tell you if your goal is “weight loss” tons of cardio is actually the opposite of what you want to be doing. You should be integrating more heavy dynamic lifts with mild amounts of varying cardio. This would yield you the best results the fastest.

Joe: Oh yeah I know, and I will I just want to get this weight off first. Plus I do a lot of heavy lifting two days a week when the truck comes in, so I get my heavy lifts in then.

Me: (thinking to myself this is a pointless conversation, this guy is not open to the truth he needs to try and fail first) I see so you have been doing this kind of lifting regularly for an extended period of time and your adding in excess cardio and hoping to see results?

Joe: Oh yeah haha your right, I guess I wouldn’t see any results If I keep doing what my body is already use to and adding in only cardio and occasionally random lifting. I never thought of that, you must be a personal trainer or something.

Me: Haha yes, actually I own a Fitness Company 3 Degree Fitness. Well listen I am going to let you get back to your workout, you know where to find me when your ready to see some results!

Joe: Okay great! I am looking forward to working on it.

You see the point in this conversation is relationship builder it starts the conversation, I am not pitching you anything or trying to sell you something. The bottom line is if your not mentally in the right head space your not physically going to be open to my expertise. It is an internal choice. Joe will be back, in about 2 weeks when he is seeing no results and ready to quit all together.

Save yourself this story and about 4 weeks of not getting any results and lets start that conversation today!

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Are You on the Never Ending Merry Go Round of Weight Loss?

(10 minute read)

Do you want to spin on a merry go round of weight loss for the rest of your life?
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Want to know the BIG SECRET that your missing.
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You see weight watchers, beachbody, shakeology, keto they ALL WORK.
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Let’s use weight watchers for example, you get let’s say 21 points a day in food you head to the store buy their marketed food, I get it it makes life easy. Then you eat your points for they day. Hey you even get “free food” that are zero points. Sounds easy enough right?
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You run the course heck you even lose lets say 20 pounds, good for you!
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Then you decide okay, well I am happy with that and I miss just eating what I want, I know how to eat better now so you slowly stop counting points. I mean you lost the weight you feel like you have a better understanding of what your body needs right.
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Fast forward about 8 weeks, the scale starts to go up, but it is just 2-3 pounds no big deal you just ate a lot last weekend. Then here comes vacation, It is vacation right eat what you want after all you worked so hard to ready for it, you deserve it. Not to mention you will get back on track after.
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Then some how you didn’t even realize it but that 20 pounds you lost crept right on back in. What do you do? Well weight watchers worked so well for you before, you do it again.
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Do you see the circle you have created here? These diets work or people wouldn’t do them. The one thing no one ever tells you or shows you is WHAT TO DO WHEN YOUR DONE!
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What do you do when you have lost that 20 pounds and want to enter the real world again? Stop going on this merry go round. Let me help you learn how to get of this cycle and eat the foods you love without having to gain and lose it.
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What would you life have been like if you just did what you know you needed to do the first time? Learn, grow get better! Fill out the application in my bio, its a great place to start a conversation and get off the Merry go round.
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#weightwatchers #personaltrainer

Get off the Merry Go Round, and get ready to grow learn and live the life you have always wanted. Click this link to learn more! *No Gimmicks just results https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller
Featured

Never Have I Ever

(3 minute read)

You GUYSSSSSSSSSSS, NEVER HAVE YOU EVER….
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I was sitting in this local coffee today and donut shop @sugar shack, and the sweetest thing is happening.
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These two ladies beside me are laughing and having the best time, I look over and I am trying to figure out the dynamic of their relationship when its a Mother and Daughter ya’ll and they are playing. Never have I ever.
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It just looks at thought they have taken clear time out for one another to just spend genuine time together and I love it!!!.
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This is the best representation of love, and passion I can say that I pour into in each of my clients. I let my clients have a part of me, my time, my heart and a ton of my passion for them!
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You become apart of my fitness family, we connect, we share parts of life and we go through some Never Have I Ever moments.
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Never have your ever hired an online trainer and reached your goals, crushed your mile stones and achieved what you thought was impossible, or so far out of reach. Never have you ever taken a chance on you.
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Use this link to learn more about taking a chance on you! https://www.3degreefitness.com/personaltraining.php

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New Year New You …it is a scam!

(5 minute read)

I know, I know everyone is trying to sell you something right now, new year new you! You have heard that before I am sure.

Here is the deal, you need to decide what style of program will work for you. Do you need daily accountability? Do you need nutritional coaching? Do you need workout planning? Do you need to just lose weight and be told what to do? Do you want to learn in the process? Do you have the ability to track food? Do you even want too?

I get asked this ALL the time… “what do you think about … beach body, orange theory, burn boot camp, crossfit, tummy wraps, weight watchers, keto, what do you think about …. does it work.

If off, I am flattered that people respect my professional opinion on it enough to ask me. Secondly, most of the time if you are asking me you already know the answer and you are just hoping I am going to say something different.

ITS ALL THE SAME! All of those diet are the same, they all have one common denominator that causes the same problems in you and your weight loss journey over and over and over 1000000000x.

IT IS NOT TEACHING YOU ANYTHING! As a business owner I should be glad right? It is good for business, you sign up, you lose the weight, you feel great, then 3-4 months go by and your signing up again.

Learning this CRUCIAL yet straightforward COMPONENT that was figured out inside of my Online Training You will allow you to achieve the following……

You’ll learn how to eat ALL THE foods (like cake) you actually enjoy, and crave, while not sacrificing results.

You’ll have the chance to learn HOW, and WHY we do the things we do inside of your program, instead of just being told “eat this, don’t eat this,” or “Lift this way, do this type of cardio.”

As soon as you understand the science and reasoning, your life will never be the same. 

Finally, understand how to create results YOURSELF. (Rather than always relying on a “challenge,” or a “detox.”)

You will lose the fat, build the muscle, and this time KEEP IT FOREVER. Not just for a few months, then feeling like you are worse off than when you started. https://www.3degreefitness.com/personaltraining.php

Use this link to set up your free consult call and put the countless beach body 21 day challenges, kick start bull behind!


https://ashleymiller5.typeform.com/to/gVhxUJ

https://www.3degreefitness.com/personaltraining.phphttps://www.3degreefitness.com/personaltraining.php

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Should You Hire a Online Coach or a Personal Trainer? PART 1 of 2

(15 minute read)

Hold onto your seats, this is going to get good!

If you read my last blog you would have heard me touch on this a little (see 12/17/19 post).

Before I dive all in on this I want you to know something….. I hired a online “coach” once and when I started to ask why she said, “It sounds like you are looking for a different type of mentor program, I am here to help guide you on what to do not go into detailed reasons as to why, that would take months”

Want to know how much weight I lost with her… 3 pounds in 8 weeks. Was it all her fault absolutely NOT but it didn’t help that she didn’t seem to care if I understood or not, I would reach out with questions and not hear back for a week at times. This was the “available 24/7 kind of “coach”

Let me be very clear when I tell you it was not her fault I didn’t see results but it is her fault that she didn’t keep me as a client.

My entire 8 weeks of online “training” with her I never heard from her once. When I asked her why she said, It is not her job to babysit her clients, she works with people who are committed, and it is clear I was not committed to my goals. Not to mention if she reached out to each of her clients that did not do the required bi-weekly check in she would be doing that every day.

Was she wrong? Did that make me angry? Why would she even want to work with me? Did she even care? All question and thoughts I had.

Did I feel like she just wanted my $Money, $450 of it per 8 weeks.

YES.

Did I do my homework, follow her on social media, read about it on her website, see testimonials?

YES

Was I impressed by her over 15k following and thought that made her more crediable?

YES

Do I think she provides value and can help people to this day?

YES, for people who just want to be told, do this, eat that, listen, see results do not listen, do not see results. Quit training and keep working out or gain the weight back, this is your life now.

Would I hire her again as an online coach?

Absolutely NOT, when you appeal to everyone your motivation behind your appeal is in the wrong place. Meaning if your target audience is everyone and all personal trainers, then your goal isn’t to make an impact it is to make money.

You see, the more time that has gone by the more I have learned. One thing is clear, we are creatures of habit we are attracted to what we see in others that we want and do not have. We see the pretty polished side or the “real” side that people want to share and show us on social media.

People on social media who are coaches, have usually gone through some sort of personal transformation themselves, had friends ask them what they did to lose the weight and then taught themselves or have been shown how to grow a social media following an got your attention along the way.

Remember we are creatures of habit, we want what we see other people have and think if they have that then they can show me how to have it too.

Why do you think people are so quick to do a diet a friend did that worked for them?

So what does that mean for you and what you should do? First understand the difference in a coach and trainer.

Let me break it down a coach

-is not a certified trainer

-they have NO actual formal education to back them

-they are working based on practical experience, what worked for them or people they know and

-they are quick to knock personal trainers

-they claim they know more than all or most personal trainers out there

-they claim their way is the best way and they can get results that work (oh wait that is everyone in the fitness industry, haha)

-they have a TON of followers on social media and some how this makes them credible?

What about a personal trainer? check back next week for the rest of the scoop. Next blog post, Monday 12/30/19 subscribe below so you do not miss it. It’s it just starting to get good!

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What You Know About Macro/Diets and What No One is Telling You!

(15 minute read)

So you know it all right and you don’t need a online trainer like myself, then why are your reading my blog? Harsh right? Or just honest? Anyway…

Maybe it is to learn more, maybe it is to confirm what you know or maybe it is because I make you laugh and smile. Whatever the reason I am glad you here!

So LETSSSSSS see what you know.

You see the problems below, are oh so very common in some form or fashion.
Want to know the truth, the SOLUTION was always the same……. 

Here is the problems I find!

They would get into a relationship and end up “Fat On Love.” 
       This is a case where the female in the relationship would follow the same eating patterns as her male counterpart, which 9/10 times will result in rapid “love gains, and not just in the love-handles.

They would go on a vacation, then have a wedding, or any normal “life event”, and would have no idea how to handle this on their own. 

Clients would fail to follow protocol for a “Post Fat Loss” strategy.

Which “post fat-loss” is 5x as important as the actual diet itself!

So instead of reverse dieting, they would just continue their normal (pre-coaching) eating patterns, and completely ruin the progress they had made, and making it even HARDER to lose the weight again.

I would see individuals “self-sabotage,” and find a subconscious need to find a “safe place” again in food, where we needed to have more communication, and support to find the “root issues”.

All of this led to us digging in and figuring out that there was a HUGE missing piece to ALL online coaching platforms…

See, the reason you’re not getting the results your after has little to do with macros, cardio, training programming, or supplements. 

With my online training YOU LEARN how to eat ALL the foods, like cake that (including alcohol) you actually enjoy, and crave, while not sacrificing results.
You’ll have the chance to learn HOW, and WHY I do the things I do inside of your program, instead of just being told “eat this, don’t eat this,” or “Lift this way, do this type of cardio.”

Once you take the time to understand the why behind things, your life will never be the same. Your success rate will improve and you will be unstoppable with what you can achieve for yourself.

I hired a online “coach” once and when I started to ask why she said, “It sounds like you are looking for a different type of mentor program, I am here to help guide you on what to do not go into detailed reasons as to why, that would take months”

Want to know how much weight I lost with her… 3 pounds in 8 weeks. Was it all her fault absolutely NOT but it didn’t help that she didn’t seem to care if I understood or not, I would reach out with questions and not hear back for a week at times. This was the “available 24/7 kind of “coach” (a coach is not a certified trainer, they have NO actual formal education to back them, they are working based on practical experience, what worked for them or people they know and they are quick to knock trainers, see my next blog Monday, 8am for more on the difference)

The point is, If I work with you and can teach you the why, then you can take that with you in life. My goal as a online trainer is not to keep my clients forever, it is to teach you help your surpass your goals and send you off into the world to impact others.

Do some of my clients turn their journey into a new found career passion, YES and I love to mentor them but some of them do not and that is okay too! I am still just as confident in their ability to keep their weight off and that is a big part of the impact I want to leave all my clients with, REAL LIFE CHANGING RESULTS, not seasonal results so you will come back 100000 times and keep spending money with me.

Why wait another 6 months before you start working toward a better tomorrow when you can start today? Learn more here, https://www.3degreefitness.com/personaltraining.php

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I Don’t Like My Client’s to Do Cardio.

(10 minute read)

How many of you have said to yourselves, “Okay, I am going to lose weight I need to “burn” off more calories at the gym so I am going to do cardio 5 days a week”?

I hate to break it you but you can not just “burn” off all the extra calories you eat and expect to look “toned” and “cut” in fact if you just do a ton of cardio you more likely to develop a poor relationship with food and look like a melted candle.

What do I recommend my clients to do? Let me be honest, I love cardio just as much as the next person but I have to ask myself. What do I love more… the joy of cardio or the joy of loving the way I feel in my own skin?

The magic solution… HIIT (High Intensity Interval Training) . But how long is to long and how long is long enough?

The goal of these intervals is to spike heart rate and then bring heart rate back down during the resting or low intensity intervals. This is helpful in a fat loss phase or for someone who is training for a sport where they have periods of extreme intensity- like a fast break play in basketball for instance.  


I want you to try this out sometime this week…
20 seconds of 100% effort
40 seconds of 50% effort or even total rest
Repeat that 8 times.  

“Traditionally interval training was used predominately by performance athletes but in recent years there has been much interest in interval training for improving general health and fat loss as well.  This is primarily due to the time efficiency of interval training which, under some conditions, may be shorter than a traditional aerobic workout while generating similar benefits.” – The Women’s Book: Vol 1, Lyle McDonald with Eric Helms


This is good news if you do not enjoy spending countless hours doing cardio!

However, like with anything there is give and take. With HIIT training it is going to take you longer to recover than steady state cardio. Ladies did you know it has been shown that we recover faster than men traditionally on HIIT training. Finally something we get the advantage on for weight loss!

Just like mentioned above you can add HIITT in your training with the 100% 50% ratio or use some options below.  I would start with 6-10 minutes and then build from there.  No more than 20 minutes total (including rest periods)! Make sure to tag and share with me on social media when you do.

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The difference between letting fear hold you back and not being afraid to travel the path unknown . . I am so proud of this women for realizing fad diets and quick fixes that meant results now and weight gain later was not the life she wanted. . . Growing up in a family where almost everyone struggles with weight gain and deciding to hire a trainer to take the right steps was a big choice, that this women fully embraced! . . I am so excited to walk with her on this journey and into this holiday season, as she continues to drop healthy weight and fat each week. . . Almost 40lbs down and 💯lbs of increased value, confidence and knowledge! . . Not only did she do this for her but she has been the rock and role model for her family and helping them learn about food, emotional and stressful eating and how to cope. . Getting to her pre baby’s weight and make healthy choices for her baby is something she takes full pride in! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . I can’t wait to continue on this journey with you! . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #3degreefitness #firstresponders #firewife #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #selfcare #beleiveinyourself #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #fitnesscoaching #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #weightloss #pushyourlimits #onlinefitnesscoach #bosslady #embraceambition #creativesunite

A post shared by Ashley Miller, MPH-Weight Loss (@3degree_fitness) on

Option 1
1.    30 seconds of battle rope slams
2.    30 second rest
3.    30 seconds of battle rope slams
4.    30 second rest
Repeat for desired time
Option 2
1.    30 second of box jumps
2.    30 second rest
Repeat for X minutes, no more than 20!
Option 3
1.    20 seconds sprinting
2.    40 seconds walking
Repeat for X mins, no more than 20!

I would likely have you as my clients do this 2x a week building up to 20mins coupled with strength training.

Sound like something you want to learn more about, use this link! https://admin.typeform.com/form/gVhxUJ/create

Not sure yet and just want to LEARN MORE, use this link! https://www.3degreefitness.com/personaltraining.php

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Let’s talk about “likes”… for “naked” pictures.

(15 minute read)

I must full disclose I get on a little bit of a soap box here but hear me out!

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I was reading a post from a colleague that other day that said, you know if she posted a picture like this one it would get more likes then a picture of let’s say my coffee mug photo. . . That’s exactly right so many people want to share what they want to share but the algorithm of instagram or social media doesn’t care what you want it cares what people like. . . Meaning if you as a human don’t “like” the coffee mug picture I posted it won’t be shared with more people. Whereas if you “like” my photo here, more people will when a chance to read my messages. . . So why as influencers or people with an online voice do we try to post such “likeable” pictures? When personally, I’d love to see people only share what they think will actually help. . . In theory if people do this then we can actually provide value to people and be ourselves rather than try to put up a “face” to bring across a point that will translate into help or value for someone ! . . You have heard me say it before my pictures are not picture perfect. They are real, they are me but the connect and value I provide you with is raw, organic and actually applicable! . . Do you want to help increase my voice so I can influence more people to live their best lives? Comment below what you want to see pictures of or your favorite pictures to share! . . Ps- none of the photos I share are photo shopped, this is me! #nofilter . #fitness #3degreefitness #firstresponders #firewife #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #selfcare #beleiveinyourself #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #fitnesscoaching #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #weightloss #pushyourlimits #onlinefitnesscoach #bosslady #embraceambition #creativesunite

A post shared by Ashley Miller, MPH-Weight Loss (@3degree_fitness) on

Let’s talk about likes…

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Can I be honest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ As self assured as I might be, pictures like this are still hard to post. In fact this picture was taken over 10years and this is the first time I have been courageous enough to share it! .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am the obese one in this photo!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ While I have come a long way from that photo it does not mean it wasn't apart of my story or my pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ I remember having to borrow this bathing suit from my friend and having the most confidence in it. I thought I looked like the rest of my friends or better. It is not until the world points out our flaws and we allow it to effect us that we feel hurt or pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take a stand today and chose not to let peoples negativity effect you. Do not let the response of someones comments effect you. They do not get that power over your life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ready to get started? I am screening for new clients this week make sure to get on the waitlist it will fill up! .⠀⠀⠀⠀⠀⠀⠀⠀⠀ . #fitness #3degreefitness #firstresponders #firewife #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #selfcare #beleiveinyourself #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #fitnesscoaching #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #weightloss #pushyourlimits #onlinefitnesscoach #bosslady #embraceambition #creativesunite

A post shared by Ashley Miller, MPH-Weight Loss (@3degree_fitness) on


If you have been following me for a while now you know, I am not that fancy, I am not about posting half naked pictures to get viral status or 1000 likes. My messages matter to me and I firmly believe in being genuine to who you are and your tribe flow from that.

I was very happy to see that the picture above where I posted in my bathing suit being very much overweight that I received so much love, and in fact more “likes” that the one where I am half naked.

I am not trying to shame women that post pictures with there booty’s hanging out but I also think it cross a line of self respect. Respect for yourself, other women and your relationship with your spouse and Christ.

It is great that you worked hard for your body and your proud of that but you do not need to lay on the edge of a waterfall in the park or Jamaica in a thong to get respect from that or send a valued message.

The value in your messages comes from consistent content and showing up day after day for women or your clientele.

It’s great you want to look good naked, but save that for your spouse, and rock that family appropriate bathing suit. Theres a time a place for that thong and it is not social media ladies.

The point in this message is I got more likes off of my fat bathing suit picture than by half naked one … why? The level of respect that is considering with the image and words in my post. It never has anything to do with that you think it does. So bottom line be authentic to you and keep your cloths on!

Want to work with a fully clothed trainer use this link to learn more https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

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Let’s Trade.. Pounds for $$ …are you willing?

(5 minute read)

Are you willing to trade $$ for pounds lost?


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Let that set in a minute… no really are you?
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People that have a problem paying up are people who do not place value on their goals it has nothing to do with the cost of them.
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What do I mean? Well let’s say for example you want to lose 60 pounds. Healthy weight loss is generally a maximum of 2 pounds per week. So to lose that 60 pounds in a sustainable way generally speaking it would take you about 30 weeks. The average cost per service I offer is around $68 a week.
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So you need to ask yourself are you willing to trade around $2,000 for 60 pounds? If tomorrow morning I said to you I have a magic wand and I am going to wave it over you but in order to make it work you need to give me $2,000 once you do you will be 60 pounds lighter. Would you do that?
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If the answer is yes which is most of you then that is what you need to remind yourself when you get concerned about investing in yourself. At the end of the day it is that simple, your either ready to invest or your not there is not in between gray area there!

Remove the gray area, start on a black and white journey where you see how to clearly reach your goals. Use this link to learn more https://mailchi.mp/419049864486/lifechangingonlineptwithashleymiller

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Craving Out 10 Minutes for YOU! A HOW TO GUIDE.

(5 minute read)

In my last post I talked about exercise resistance and why you may be suffering from it (SEE HERE). I was pretty honest, in letting you know that we all get 24 hours in our day and it is up to YOU to make time for yourself.

I know that sounds insensitive and harsh right? Seriously think about it though? What if you did have time to fit it all in? Do you think that girl that you look up to who “has it all” didn’t work hard for it? That maybe she did have to sacrifice time with her family or spend less time watching her favorite TV shows?

My point is imagine for example if you stopped watching that Netflix series on repeat, woke up 1 hour earlier, took a shorter lunch break, ordered your groceries online.

There are plenty of ways to fit in “extra time” I really encourage you to take a step back and look at what is realistic for you.

If you are already getting up at 4am, please do not start getting up at 3am. If you are getting up at 6:30am is it possible for you to get up at 6am? If you go to bed at 10:30pm is it possible for you to go to bed at 11pm and still get adequate sleep?

If the answer is still no, then maybe you need to add it in just as your day is… let’s talk through some of those options.

Do you spend countless time on your phone, scrolling social media, or binge watching a TV show? BE HONEST WITH YOURSELF. We all spend time on social these days. We say “I am just going to look real quick and see what “Sally Sue” is doing, or clear my notifications, then a half hour has gone by.

Yeah, your human too? OF COURSE YOU ARE! It is okay but what I am trying to get you to see is instead of picking up the phone get in your workout cloths and get to it. You only need a few minutes each day to see results!

Share with me your best ways to get your workout in on days it seems impossible! Looking to dig a little deeper in this with me? Lets work together on this, my clients do so much more than workouts and meal plans. WE dig into the psychology behind it, let’s be real you need me more than your realize you do.

https://ashleymiller5.typeform.com/to/dq16No

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Are You Suffering From Exercise Resistance?

(10 minute read)

Studies show increasing benefits to those who exercise. What about those of us who just hit the gym hard on the weekends, is that enough?

Is it enough to be a weekend warrior and have a weight loss goal? Well… that depends on what your workouts look like.

I was recently reading an article from IDEA Fitness Journal discussing prolonged sitting and its effects on undoing exercise.

This had me thinking, okay so now I have to tell my clients that if they have a sedentary job then they might as well not exercise or hit the gym because there is no added benefit. Listen up, because that is not what I am saying at all.

I do think as I mentioned above it depends on the type of workout your doing. Meaning if you only hit the gym on the weekends for lets say 1 hour each then you go to church and have a nice plate of french toast at brunch to follow.

It will not matter how hard you worked out in the gym your body is likely going to develop Exercise Resistance.

Exercise resistance is the idea that your body is resistant to the typical response of exercise. When you exercise using interval training it deminishes the incresae of fats in the blood stream after eatting and imporves glucose tolerance as well as insluin sensitivty.

People who are sedentary throughout the week and then introduce activity do not see the acute benefits of this therefore are suffering from Exercise Resistance.

So what do you do? Get up off your butt more… no, seriously. Even just standing at your desk would make you less likely to develop this resistance. Adding in more smaller bouts of exercise throughout the week is another way to aviod this resitance. Do not wait untill you have time to fit it in. Make it a priority to make time to make it happen! We all have the same 24 hours in day.

Yes, I do not know what that looks like for you but I do know we all get 24 hours and have to prioritize it so ask your self how important are you?

Maybe that means carving out just 10 more minutes … see my next blog post on how to Crave Out Time For YOU! Subscribe here so you do not miss it!

Connect with me on Instagram below!

https://www.instagram.com/3degree_fitness/

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What is so great about you Ashley … you only have 5k followers.

(3 min read)

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"What is so great about you anyway you only have 4k followers, how many clients do you have anyway? . . I hear comments like this all the time! Does it hurt? Sure, do I let it define me and who I am as a trainer? NO. Would I like to have 100k followers sure but the amount of social media followers you have does not dictate weather or not you are a good trainer, nor does the number of clients you have. . . What do I mean? It is pretty simple, I work full time in health and fitness in addition to my work as a online trainer, the amount of clients I am going to take on is going to be less out the gate. I have a client cut off number because I provide a premium service and If I do not say no then I am doing a disservice to my current clients. . . . What you need to be asking me is what is my client retention rate like, how many clients reach their goals, what feedback they give, how long have I been a trainer, what have I done this year to grow in my field. You should be less concerned with how many likes I get or how well I can take a picture without cloths on or in the best lighting. . . Do your homework, ask good questions and do not let peoples negativity define who God created you to be! . . . #fitness #3degreefitness #firstresponders #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #firewife #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #healthylifestyle #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #start #weightloss gain #birthcontrol #pushyourlimits #onlinefitnesscoach #fitnessjourney #sweateveryday

A post shared by Ashley Miller, MPH-Weight Loss (@3degree_fitness) on

I am not that great alone but with God I am! Trust me I have learned this lesson more times than I wanted to in life but I think I might finally be getting the hang of it.

I do not fear God, I fear my own ability to do it alone but I forget who is on my side! Fear is real, doubt is normal, push through anyway and stop asking for approval. Be yourself trust your instinct and fall to your knees in prayer!

Since I wrote this post above my following has grown by over 1000 …. I must be speaking to someone ….. 🙂

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Work Harder, Be Better….. NO NO NO!

(3 min read)

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If you videotaped your self working out … what you have to say about your effort? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try harder?⠀⠀⠀⠀⠀⠀⠀⠀⠀ Push more? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your killing it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know it's hard but look at how far you have come!⠀⠀⠀⠀⠀⠀⠀⠀⠀ Quit now fatty? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Self talk and self worth is critical in this journey! It's not just about the lbs but the mentally too! Get a trainer that builds you on more than cookie cutter programs and falsitys! Weather you work with me or not is up to you but cut through that cookie cutter bs and find a trainer who offers your more than just a program, girl you are worthy!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #3degreefitness #firstresponders #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #beleive #beleiveinyourself #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #healthylifestyle #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #start #weightloss gain #birthcontrol #pushyourlimits #onlinefitnesscoach #fitnessjourney #sweateveryday

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Creating Value not Sexy Pictures!

(5 min read)

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I was reading a post from a colleague that other day that said, you know if she posted a picture like this one it would get more likes then a picture of let’s say my coffee mug photo. . . That’s exactly right so many people want to share what they want to share but the algorithm of instagram or social media doesn’t care what you want it cares what people like. . . Meaning if you as a human don’t “like” the coffee mug picture I posted it won’t be shared with more people. Whereas if you “like” my photo here, more people will when a chance to read my messages. . . So why as influencers or people with an online voice do we try to post such “likeable” pictures? When personally, I’d love to see people only share what they think will actually help. . . In theory if people do this then we can actually provide value to people and be ourselves rather than try to put up a “face” to bring across a point that will translate into help or value for someone ! . . You have heard me say it before my pictures are not picture perfect. They are real, they are me but the connect and value I provide you with is raw, organic and actually applicable! . . Do you want to help increase my voice so I can influence more people to live their best lives? Comment below what you want to see pictures of or your favorite pictures to share! . . Ps- none of the photos I share are photo shopped, this is me! #nofilter . #fitness #3degreefitness #firstresponders #firewife #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #selfcare #beleiveinyourself #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #fitnesscoaching #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #weightloss #pushyourlimits #onlinefitnesscoach #bosslady #embraceambition #creativesunite

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I was reading a post from a colleague that other day that said, you know if she posted a picture like this one it would get more likes then a picture of let’s say my coffee mug photo. .
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That’s exactly right so many people want to share what they want to share but the algorithm of instagram or social media doesn’t care what you want it cares what people like. .
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Meaning if you as a human don’t “like” the coffee mug picture I posted it won’t be shared with more people. Whereas if you “like” my photo here, more people will when a chance to read my messages.
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So why as influencers or people with an online voice do we try to post such “likeable” pictures? When personally,
I’d love to see people only share what they think will actually help. .
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In theory if people do this then we can actually provide value to people and be ourselves rather than try to put up a “face” to bring across a point that will translate into help or value for someone ! .
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You have heard me say it before my pictures are not picture perfect. They are real, they are me but the connect and value I provide you with is raw, organic and actually applicable! .
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Do you want to help increase my voice so I can influence more people to live their best lives? Comment below what you want to see pictures of or your favorite pictures to share! .
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Ps- none of the photos I share are photo shopped, this is me!

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I am Turning 30 This Year!

(3 min read)

Day dreaming of my long hair today! Hair grow fasterrrrrrrrrr .


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This year I turn 30 !!! Holy heck, I know right. With that I have been doing a lot of reflecting.
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What do I really want for my life, what does God really want for me. Why do I fight so hard for this life of entrepreneurship? .
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I have so many letters after my name, and certifications not to mention a Masters Degree, and I would go back for my Doctorate even! So why fight this uphill battle?
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I used to think it was so I could achieve this goal of being able to stay home with my kids one day and still contribute to the household income while helping people. Then I thought maybe it is this idea of proving everyone wrong who doubts me. It was not until recently that I realized exactly what it is.
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It has nothing to do with money, achievement or proving others wrong as nice as that would feel. I do this simply put because I genuinely love to help people and I have a passion for this field. I enjoy sharing my experiences with you all and I know I can provide a service that is life changing.
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I know I am in the top 5% of online and in person trainers in the service I offer to my clients. I do it because I can make a difference, I can save your life, and It is a true passion and calling of mine.
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I do not do it to make 6 figures a year or stress over it, worry about being #1, putting social media and taking pictures above genuine authentic relationships.
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It is fun, it brings me joy, it helps the kingdom of God and sure the monetary impact is nice but I would do this y’all if I didn’t make a dime.
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I use to strive for that “perfect body” but then I realized that is not me, that is not who I am and that is not who my clients are either. We love cake, and drink on occasion, we love to try to the new restaurants and not track food for a day, we love ice cream and pizza but we also want to look and feel good in our skin.
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While you see I do this you I have also realized do it for me too!

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Day dreaming of my long hair today! Hair grow fasterrrrrrrrrr . . This year I turn 30 !!! Holy heck, I know right. With that I have been doing a lot of reflecting. . . What do I really want for my life, what does God really want for me. Why do I fight so hard for this life of entrepreneurship? . . I have so many letters after my name, and certifications not to mention a Masters Degree, and I would go back for my Doctorate even! So why fight this uphill battle?⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . I used to think it was so I could achieve this goal of being able to stay home with my kids one day and still contribute to the household income while helping people. Then I thought maybe it is this idea of proving everyone wrong who doubts me. It was not until recently that I realized exactly what it is. . . It has nothing to do with money, achievement or proving others wrong as nice as that would feel. I do this simply put because I genuinely love to help people and I have a passion for this field. I enjoy sharing my experiences with you all and I know I can provide a service that is life changing. . . I know I am in the top 5% of online and in person trainers in the service I offer to my clients. I do it because I can make a difference, I can save your life, and It is a true passion and calling of mine. . . I do not do it to make 6 figures a year or stress over it, worry about being #1, putting social media and taking pictures above genuine authentic relationships. . . It is fun, it brings me joy, it helps the kingdom of God and sure the monetary impact is nice but I would do this y'all if I didn't make a dime. . . I use to strive for that "perfect body" but then I realized that is not me, that is not who I am and that is not who my clients are either. We love cake, and drink on occasion, we love to try to the new restaurants and not track food for a day, we love ice cream and pizza but we also want to look and feel good in our skin. . . While you see I do this you I have also realized do it for me too! . #nofilter #onlinepersonaltraining #onlinefitnesscoach #weightloss #easyweightloss #personaltrainer

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Not Everything is As It Seems

(15 minute read)

As a 2x Nationally Certified Personal Trainer I know how to workout to get results and build programs for people BUT….Let me give you a little insight. Let me walk you down what that looks like for my own personal journey, and tell you what that means for you!

Over the past two years I was really skeptical of Crossfit and these super dangerous Olympic lifting styles. However, as the trends continued on I decided rather than maintain my pessimistic view I would try it out. I am always looking for ways to grow, learn and try out new things so why not. Oylmpic lifting was something I didn’t know much about and could use enhancement on.

For those who do not know what Crossfit or Olympic lifting is just imagine some with a giant barbell and ton of weights toss weight in the air and moving it around in ways that can at first glance be super intimidating and look like something that takes years of practice to master. Want some advice on where to start? Use a PVC pipe or a broom stick (no really, I am being serious) and try the same movements so you can you learn the proper mechanics before you go mastering lifts!

In an effort to avoid the bunny trail I am about to go down lets get back to the point.

It to me some time before I found a Crossfit gym I felt aligned enough to join. I needed one that I did not feel the workouts were about pounding on my joints and slinging weight around carelessly. Now based on my experience as a professional in this field I also felt assured that I knew proper body mechanics and was not going to do anything to subject myself to injury.

I have been lifting weights for over 10 years now which in this modern age is a LONG TIME, and in that time I have NEVER sustained an injury. THAT IS SOMETHING TO BE PROUD OF!

Not to mention, I have no problem standing my ground when it comes to a movement I know is improper. I also have no problem kindly telling someone why, so while new to this style of workout I was someone prepared.

So anywayyyyyy….. I did join a Crossfit gym for a little bit shy of 2 years, I saw great results but started to get board and felt like I no longer had a place of growth. Sure you can always add more weight, enhance a movement or grow in certain lifts. I simply put lost my sense of connection with the people there in a way. That season of my life no longer felt appropriate. I think a lot of that had to do with the fact that the coaches who I was used to were no longer coaching and rather members who I was working out with were now becoming coaches.

I know, I know I should be happy for them right, well I am but I am also super selfish about my workouts and no longer saw the value in my $140 a month membership for what I called a “baby coach” who last week was taking the same class as me.

Judge as you may, I felt it time to move on. Not to mention my husband got me an entire Crossfit set up at home, something a personal trainer can only dream of! I told myself I would go back from time to time to “check in” but I already knew what that meant. I was not going to go who was I kidding. I am the worlds Biggest penny pincher so why would I pay a $20 drop in fee to “check in”? Keep reading.

PICTURE

So I started doing the workouts at home and realized I was actually able to push myself more than ever before. What was nice about my membership at the Crossfit gym was my ability to see everyone’s scores. I am VERY competitive by nature so I always push to be 1st. This is a horrible way to workout as it is super egocentric but it is true about me. I love to be first! What is that cliche saying in that one movie, “If your not first your last”.

Now for the record there is a difference in being first and “sandbagging” and entire workout. Sandbagging is using a much lighter weight in order to “come in 1st” verse using the appropriate weight for your body. For example if the movement is pull ups and your doing a fully assisted pull up when you can knock out 20 pull ups in a row your sandbagging. Yeah you might come in 1st but not really.

I am not talking about that hear. I am saying I would balls to the wall clear the scoreboard. Sooooo I moved on.

I started cultivating my own workouts feeling like superwomen and went on to be the next Team USA Athlete. NO, NO, that is not how this story goes.

I fell into my “old habits” quick, you see I didn’t realize I thrived off of the idea that other people are watching me. Just the shire idea that someone was paying attention to the amount of work I may or may not had been putting in was enough to keep me in the right head space.

It is the same concept as working with me as your online trainer you know that your checking in with me next week, you know I am going to ask about x,y,z so your not going to “sandbag” it just to wine to me that your not seeing results. RIGHT? Can I be honest… no one cares what you do in your workout or at the gym who is not your personal trainer or coach. It was just this idea that they could see me and knew what I was doing, they could “tell” if my weight was to easy or if I say and played on my phone the entire time. To me “they knew” and that was enough.

HOWEVER, we are getting a little ahead of ourselves here. I might know that about myself but at this point I was still working out at home, feeling like superwomen.

So that entire idea is very much psychological … if I pretend that someone was watching me I did great. When I lost a way to compare myself to others on the score board I started in my old routines. I no longer had a way to be first or see my results. I even tried the whole acountablilty partner things and it failed person after person, time and time again. It was not that these acountability partners didn’t care it was more that I had more to offer then they could offer me . I knew deep down what my problem was but I also was not ready to fix it.

I had convinced myself I should try what worked before. I know none of you have ever done that right?

So I did just that I started each workout by running 1 mile, then I would lift and I did not want to exceed 30 mins in total so I worked my butt off someday’s and then added in a run as bonus others. Essentially I did a mix of Running, lifting, HIIT, Crossfit, whatever I felt like, and lost a sense of my goals.

I should be seeing results right, I mean I was enjoying my new workout plans more than ever before, I felt good, I was done in 30-45mins and I could check that box of working out. I am a 2x Nationally Certified Trainer, I can make a workout that gets results.

Let’s move this story along, fast forward 6 months and I started to feel gross and get fed up with where I was in my fitness journey. As a personal trainer I have a certain pressure to maintain my figure. To feel good, and look the part right?

I also teach people (especially women) how to Eat cake and lose weight! It is a sustainable approach to weight loss. That means you can eat the foods you love do not have to spend hours in the gym and you will get the results you want.

Looking to prove me wrong on this? Make sure to read last weeks blog, and follow this link. I love a challenge, remember! Quick side note, I offer a money back incentive, if you do not see the results and you follow my programming I give you ALLLLLLL of your money back.

So, what happened? My husband wanted to join our local gym so we did. I joined to support him and thought what the heck I will go I mean I do not have all of that equipment at home and quite frankly I missed a lot of it. This could be fun!

The strangest thing happened to me. Me the confident, personal trainer! The weight loss experet, the formerly obease person. ME!

I GOT AFRAID TO GO IN THE GYM!

It was a new environment, somewhere I had never set foot in let alone new what to expect. I was so nervious the first time y’all I sat in the parking lot for over and hour before I could go in.

EXCUSE ME, WHAT?!

That is right, over and hour before could go in! What happened? I went in because, scew that voice inside my head, screw that little evil crap that trys to drag me down in a place of darkness and insecurity. I held my head high, tied my ponytail tighter and faked it until I made it.

I decided to put my big girl pants on and went in. I didn’t go in and hide on the cardio machine for an hour like the stereotypical women. I did what I had planned in my mind and I did it with the full rack of confidence. Why?

The only way to grow is to overcome fear, to set aside doubt and just go for it. I mean what is the worst case scenario I could come up with would happen? I would pass out in the gym and need 911? Let’s think logically about that for a second.

Exactly, I got over myself limiting thoughts and went in. Fast forward some more, and I started to become obsessed. I started to feel great! I started to gain more confidence, and no I am not talking over months. I am talking over days.

I knew what I had to do, I went in with confidence, I surprised myself with how strong I was and my ability to crush the workouts. I was reminded of how great of a trainer I am. People would come up to me and ask me questions, ask me for help in my plain jane cloths and watch me as I worked out.

Being a women that loves a challange in a workout I quickly started to devlop a healthy relationship with myself. I tracked my weights and workouts like I ask my clients to do and I started to see the positive change.

The entire idea behind finding what works best for you in a workout or fitness journey. My lesson to you is this. Find you motivation, find what gives you that confidence, find what keeps you holding you head height and stick with it.

Do you hold you head high knowing your workout was made by a trainer and is going to get your results verse the 10 reps and 3 sets the other people are doing?

Do you hold your head high because your trainer says eat that Moonpie after your workout if you want the moon pie? Or maybe it is the idea that you get to go to Chick-Fil-A after your workout and you have never done that on a diet before.

Do you enjoy the idea that you can get over the mental barrier of feeling like the “fat girl” in the mirror or the gym? Maybe it’s the idea that you do not have to put up a “fake face” in the gym but actual feel confident rather than put up walls that show that outwardly.

Did you say yes to any or those or find them easy to relate to? Did you know that all of my clients get to say YES to those. My clients say YES to Moonpie’s, and Chick-Fil-A, yes to confidence not fake faces, yes to feeling and looking better, yes to crushing goals!

So remember the point driver home is this, Find you motivation, find what gives you that confidence, find what keeps you holding you head height and stick with it. Maybe your like, “Ashley, I don’t know how to find the motivation, I thought it was to have perfect summer body, or be in shape for my kids.” GIRL I GOT YOU.
Let’s work together to find that reason, my first question to you is this. DIG DEEPER your why is not only from “feelings” 9/10 times it is so much deeper.

Want more help? Use this link and let’s figure that out!

or email me at livehealthy@3degreefitness.com

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Not All Bubble Baths and Candles!

Listen up, so last week I talked about self love, and integrated in self care. WELLLLLLL….. I have been doing some refelcting this week and I say to heck with bubble baths and books.

(This is 2 min read with a 20 minute listen)

https://rachelbrenke.com/epi87/

I know, I know, I gave you permission to grab your vino and sink in the bubbles but this is so much more than that. Hence the two blogs about it. So in and effort to keep it simple I am going to drop the link here. If you are looking for more than on self care and want actualy practical things you can do to increase and improve your self care today! Use this link and listen to it as Rachel Brenke (Team USA Athlete and I dive in)

Use this box, to stay in the know about my latest post, while I strive to provide you usable content and humor all at the same time. What good is life if you can’t laugh at it!

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Self Love, a Must Have In Life

I recently was asked to be on the Business Bites Podcast with Rachel Brenke, Team USA Athlete, entrepreneur, lawyer, Momma of 5, military spouse, cancer survivor, oh and 100lb lighter heck of a women! If you want to see more about Rachel and her brands of hear the podcast episode use the linked words above (podcast = podcast link 😉 ). https://rachelbrenke.com/epi87/

Quick Side note before we dig in if you need any legal council, contracts or plan darn good inspiration other than what I give ya’ll here I promise you won’t be disappointed. I fully support this girl, as local Fredericksburg, VA women we have actually met in person which is crazy these days!

Okay, Okay, the reason your all here, lets DIVE IN TO SELF CARE! Now in an effort to keep this a short read as all of my blog posts we are going to get right to it.

In this podcast episode one of my favorite points we talk about can often be seen as a cliche question but this answer is life changing so listen up!

Q: What is one of the hardest lesson’s you have had to learn?

A: People are only going to give you the respect you give for yourself!

Example: Here’s a perfect example for what I mean as it relates to self-care.

I used to make time for my workouts daily, I would have an idea that I wanted to work out let’s say at 4pm. Well someone would call me, and something would come up where friends or loved ones would want me to change that. They were not receptive to the fact that I wanted to work out then I could come over or meet them. So, I would end up missing my workout and not bringing the best version of me to the event!

In doing this not only am I negating myself, but I am also not showing up as my best self. So instead what I do now is demand the respect for this time I devote to self-care. When friends or loved ones ask me to meet, I simply let them know I have an appointment at this time, and I can’t make it until x time. Oddly enough they except that, if they probe me more, I simply tell them I have a client.

And guess what ya’ll I do … THAT CLIENT IS ME!

So sure, they have picked up on what that means by now and from time to time may poke fun by they also know that I mean it I am not coming until I get my version of self-care in. This goes for whatever it is you chose to use as self-care demand the respect you want, and others will respond with giving you it.

Top 3 tops to help ya’ll with self-care?

Yes, so going back to some of the earlier referenced examples,

  1. Find your version of self-care, it should be something that makes you feel good, brings you joy, peace and tranquility! Self-care can come in several forms so find what works best for you I know Rachel that is being apart of Team USA, but that is just one example.

    It is also important to understand self-care can change based on your needs. For example my self-care is usually fixed around a workout but I also love a good massage, so I may from time to time replace a workout with a massage based on my needs.

    Self-care can be something as simple as;
    -Taking 30 mins to go for a walk with your dog,
    -Taking a bubble bath,
    -Reading a few chapters in a book,
    -Writing in gratitude journal,
    -Just siting in peace and stillness
    -Trying that new recipe you saw on Pinterest (click the word “Pinterest” to see and follow my account)
    -Organizing your calendar
    -Trying that new coffee shop down the road
  2. Remember People are only going to give you the respect you give yourself, set aside an appointment time for your self-care and make it known. Actually, book it in your calendar and do not move it for anything! Nothing this is your time for yourself love, and you need it each day.
  3. Lastly, I think it is important to understand that self-care is not selfish. It is a necessary part of life! We take the time every day to feed our kids, do our laundry or whatever it is on that to do list so why can’t we take a few moments for ourselves? I am here to tell you we can! You can! Did you know the average professional athlete takes 4 hours a day for self-care. You are worthy of self-care and it’s not self for you to take it so book it in your calendar’s at least 30 mins a day but frankly it should be more!

I want to close this by saying I GIVE YOU PERMISSION to take time for your self care! Did you enjoy today’s blog post? Make sure to share it with a friend and follow me on social media, I would love to talk more with you all about this and living your best life. Use this link to learn more about me!

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Cardio, Everyone’s “Go To” for Fat Loss!


You might be surprised when I tell you a lot of people misconceive the idea behind cardio and its intention. For fat loss cardio is not the “secret” hours on the treadmill or elliptical are not what you need!


Do not get me wrong cardio does contain fat oxidizing mechanisms, it is not the best way to maximize fat loss.

When you think of cardio I want you to think of it as a way to simply help us create a caloric deficit. 

I generally use cardio in accordance with a client’s lifestyle. You hear me say this all the time, I want you to learn how to “Eat cake and lose weight” and its possible. Let’s look at an example to help us understand!


Some of my clients love their cardio and enjoy eating more foods than others TOTALLY OKAY with the right programming. This client would start out on the high end and we would work from there.  

Example: The client described above would likely start with 4x 20 Min LISS sessions and 2 post workout HIIT (high intensity interval training) Below would be an example of a HIIT circuit. 

  • 5 minute warm-up, 10 min cool down, warm-up and cool down @ 50% intensity
  • HIIT Sets-20 seconds @ 100% intensity, follow with 60 seconds @ 50% intensity, repeat 5 sets
  • HIIT options can be:
    • upper body circuit (battle ropes)
    • plyos/box jumps (my least favorite)
    • sprints on elliptical or treadmill (my personal favorite)
    • prowlers or sled pulls/pushes (also a fun one)
    • stepmill

The choice of the type of HIIT is not important, it’s all about the intensity and timing

LISS (Low Intensity Steady State cardio), options are:

  • incline treadmill walking (This is my go to here)
  • elliptical
  • light jog (I always struggle with not sprinting)

The goal of LISS is to keep heart rate zones around 110-120 BPM, or until we’ve reached a set KCAL burn requirement. Keep in mind this requirement is whatever the pre-determined about is for your individual program.  

If you do not enjoy cardio then guess what y’all, YOU DO NOT HAVE TO DO CARDIO! Seriously why would you suffer through LISS for no reason? Simply set your caloric deficit (not sure where to start look back to July 10th’s post, 2019) and train 3-6x a week (depending on your experience and recovery capacity, not sure where to start? Use the link at the bottom and I will help you figure it out!) and you’ll drop body fat. 

The further along we go into your cut the more we may see your body beginning to adapt and your fat loss may begin to subside. All we need to do is simply add in 2-3x LISS sessions, for 20-30 minutes to see the cutting process continue.

Personally, I would also recommend 1-2 HIIT sessions post workout. A word of advice is not to do them post leg day workout, unless you enjoy not being able to walk or sit down to pee, haha.


I hope this provided some good info to y’all! Make sure to share with friends or loved ones you thing would find it helpful. Next up on our topics of discussion, how to measure progress.

Click here to learn more about online personal training and get accountable with your goals!

Ashley Miller, MPH, CHES, CPT *Nutrition Certified

Step out of your own way and reach your goals with my help! Click the image to learn how to excel your journey and lose fat fast!

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Finding “Maintenance” For Your Body!

Welcome Back,


 I hope you enjoyed the first installment which we break down the variables related to setting up the cut. 

Now we’re going to dive into a bit more technical jargon…


Regardless of if we’re cutting, or building, the first step requires establishing a “maintenance” intake. There are a TON of macro calculators out today and some which are semi-effective. 

However, they often lack several important variables.

Mainly they lack the foundation that metabolism is dynamic and we must first calculate a maintenance number (the number of calories an individual maintains their body weight). Then we would simply ask the client to track their food for 1-2 weeks and while we look at their intake and set either a deficit, or surplus from there.

One problem

People are full of shit and will report inaccurate data.

So what do we do? Well, I’m going to break down what I feel is the best calculation method…

  1. First, we multiply our body-weight by 10 (this is if calculating in pounds). For KG, we would use the multiplier of 22. This is going to give us a rough estimate of BMR, which stands for our basal metabolic rate. In other words, the number of calories our body expends just to “keep the lights on”.
  2. Once we have this number, we need to assess our TDEE, which stands for our total daily energy expenditure. We’re going to utilize the chart below to estimate this.
  3. Remember, we often overestimate our activity levels. We need to count activity outside of our training. This does contain a large amount of individual variability, which is why adjustments during the diet phase and cutting phase are so important. 
    • We have this variability metric built in. As people differ vastly. So these numbers will give you a starting point, but adjustments and feedback are CRUCIAL
  4.  Let’s look at an example. Say Jim is a programmer and a bodybuilder. Let’s assume Jim weighs 92KG, trains 3-6 days a week, and is otherwise sedentary.
    • We would take Jims BW of 92 x 22 = 2024 
    • We take this basal number and multiply by 1.3 – 1.6, and end up with 2630 – 3240 kcals.
  5. The best route at this point is to just choose a number between this range and see how you progress.
    • If you maintain weight, you’ve found maintenance. If you gain weight your in a surplus, and if you lose weight, you’ve hit a deficit.


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