1. 1. Strength - lift heavy. Pick 2-3 big compound movements.
   2. Muscle building - Pick 4-5 exercises, with moderate weight, moderate reps, still focus on big movement exercises
   3. Zone 2 conditioning - for stress management, heart health, and improved recovery. This could be a circuit or any steady state cardio machine. HR = 60-70% of max heart rate.

• Pinpoint your triggers (work, relationships, news, etc) *Get specific*
• Pinpoint your comforts (beer, wine, junk food, etc)

Phase 2: Identification.

• Identifying what about these situations causes you stress/discomfort. “What are you running from?”
  • Lack of control, fear of rejection, uncertainty, lack of safety
• Identifying what the food gives you that you crave. “what are you running towards?”
  • Dopamine hit, Sense of control, Rebellion

Phase 3: New Habit.

• What is something else that could give satisfy that craving that is healthier for you.

1. • Conversation with a friend
   • Doing an activity you love (art, reading, movie)
   • Doing something active
   • Getting your love language fulfilled

Here are 15 other ways to see that you're making positive progress:

1. Tape Measurements
2. Photos
3. How clothing fits
4. Strength tests (1,3, or 5 Rep Maxes)
5. Endurance tests (Push-ups, planks, or cardio)
6. Flexibility tests
7. How you feel after a flight of stairs
8. Your cookings skills & confidence
9. Saying yes to prioritizing your health (going to bed earlier, saying no to alcohol, going to the gym)
10. Improved sex drive
11. The desire to want to buy new clothes
12. Starting to enjoy exercise 😏
13. Feeling confident in the gym
14. Wanting to sign up for a race/class/athletic event
15. Other people wanting to join you in your food choices or workouts

Appreciate the past, but keep in the present. Make this your best work of art yet.

Want to get stronger, leaner, and more badass? Want to kick diet culture in the face? We hear you and we want you to join our movement. Let's get fucking stronger this decade and every decade moving forward! Cheers to building an army of strong AF grannies!

Do you find yourself wondering how much protein is in a breath of air?

Are you hoping your favorite winery comes out with a new protein malbec? 

Well today we're going to talk about why the hell protein matters and why people won't shut up about it.

I'm not promising that it won't be any less annoying, but at least you'll have a better understanding of what your needs are and an action plan to getting there.

This episode is brought to you by Breaking Barriers Fitness

If you got some value from this episode, give me a follow on Instagram at @StrengthOverDiets 

This episode brought to you by Breaking Barriers Fitness. Empowering Moms 35+ with Mind, Body, and Nutrition Coaching for a Lifetime of Strength and Confidence. Creating mother badasses!

Small Budget/Small Space:

• Set of resistance bands $30-50
• Adjustable DBs $200-800
• Box/step $50
• Mat $20+
• Foam roller $20
• Adjustable Bench $50+

Medium Budget/Space:

• Spin bike - $100+
• Barbell + weights - $100+
• Swissball $25+

Large budget/Large space:

• Rack $200+
• Rack with cable machine $800+
• Set of DB’s
• Treadmill
• Slam balls

Honourable mentions:

• Suspension trainer $50
• Adjustable KB’s
• Rower
• Sled
• Sandbag
• Battle ropes

Free Facebook Community

• Get started on your own workouts here: K.I.S.S Workout Quickstart
• 20 High Protein Snack Idea Guide: The Protein Pantry
• High protein fast food guide: Fast Food Guide

Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

20 High Protein Snack Idea Guide: The Protein Pantry

High protein fast food guide:

Fast Food Guide

Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

20 High Protein Snack Idea Guide: The Protein Pantry

High protein fast food guide:

Fast Food Guide

This episode is for those of you who've been through some shit and need to hear that it's okay to not be 100% in your fitness game. You're human - I hear you, I see you, I feel you, I love you. 

Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

20 High Protein Snack Idea Guide: The Protein Pantry

High protein fast food guide:

Fast Food Guide

Today we'll talk about 3 simple ways to create barriers around that habit that will hopefully help you become more mindful and present with your meals!

Follow me on IG

Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

20 High Protein Snack Idea Guide: The Protein Pantry

High protein fast food guide:

Fast Food Guide

Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

20 High Protein Snack Idea Guide: The Protein Pantry

High protein fast food guide:

Fast Food Guide

BUT if you give this a try, I promise you will grow from it.

Follow me on IG

Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

20 High Protein Snack Idea Guide: The Protein Pantry

High protein fast food guide:

Fast Food Guide

Join the Free Facebook Community

Get started on your own workouts here: K.I.S.S Workout Quickstart

High protein fast food guide:

Fast Food Guide

Free Resources:

- K.I.S.S Workout Quickstart

- 20 High Protein Snack Idea Guide: The Protein Pantry

- High protein fast food guide: Fast Food Guide

📲 Follow me on IG

👥 Free Facebook Community

🏋️‍♀️ Get started on your own workouts here: K.I.S.S Workout Quickstart

🥩 20 High Protein Snack Idea Guide: The Protein Pantry

🍔 High protein fast food guide:

Fast Food Guide

➡️ Find me on IG

➡️ Free Facebook Community

Free resources to help you on your journey:

- Get started on your own workouts here

- 20 high protein snack ideas

- High protein fast food guide

Join the FB Group here

Get started on your own here: K.I.S.S. Workout Quickstart

The biggest reasons why people quit the gym typically have to do with feeling intimidated, not having a plan, and feeling overwhelmed with where to start. 

Let's simplify that a little today.

Download the free KISS Workout Quickstart

Find me here on IG 

Join our free Facebook community

⁣ I’ll give you 3 reasons:⁣ ⁣ 𝟷. 𝘊𝘰𝘮𝘪𝘯𝘨 𝘶𝘱 𝘸𝘪𝘵𝘩 𝘢 𝘮𝘦𝘢𝘭 𝘱𝘭𝘢𝘯 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘺𝘰𝘶 𝘰𝘯 𝘮𝘦𝘯𝘵𝘢𝘭 𝘦𝘯𝘦𝘳𝘨𝘺 𝘭𝘢𝘵𝘦𝘳.⁣ 𝟸. 𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘴𝘢𝘷𝘦 𝘮𝘰𝘯𝘦𝘺 𝘨𝘰𝘪𝘯𝘨 𝘨𝘳𝘰𝘤𝘦𝘳𝘺 𝘴𝘩𝘰𝘱𝘱𝘪𝘯𝘨 𝘰𝘯𝘤𝘦 (𝘢𝘯𝘥 𝘸𝘪𝘵𝘩 𝘢 𝘱𝘭𝘢𝘯) 𝘷𝘴. 𝘫𝘶𝘴𝘵 “𝘸𝘪𝘯𝘨𝘪𝘯𝘨 𝘪𝘵”.⁣ 𝟹. 𝘠𝘰𝘶’𝘳𝘦 𝘭𝘦𝘴𝘴 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘰 𝘰𝘱𝘵 𝘧𝘰𝘳 𝘵𝘢𝘬𝘦 𝘰𝘶𝘵 𝘪𝘧 𝘺𝘰𝘶’𝘷𝘦 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘱𝘭𝘢𝘯𝘯𝘦𝘥 (𝘢𝘯𝘥 𝘣𝘰𝘶𝘨𝘩𝘵) 𝘧𝘰𝘳 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘦𝘭𝘴𝘦.⁣ ⁣ Now, here’s where most people struggle - they overcomplicate the meal planning process.⁣ ⁣ So here’s “𝐀𝐉’𝐬 𝐬𝐮𝐩𝐞𝐫 𝐬𝐢𝐦𝐩𝐥𝐞 𝐦𝐞𝐚𝐥 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐢𝐧 𝟏𝟎 𝐦𝐢𝐧𝐮𝐭𝐞𝐬 𝐫𝐨𝐮𝐭𝐢𝐧𝐞” in 6 steps:⁣

1. Get your calendars out and see if there are any events/activities to plan around⁣
2. Start with dinners - pick all your dinners for the week. Use your meal idea resources to make this easier (pinterest, cookbooks, etc). *𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘪𝘦𝘴 𝘰𝘳 𝘯𝘪𝘨𝘩𝘵𝘴 𝘰𝘶𝘵 𝘵𝘰 𝘦𝘢𝘵, 𝘴𝘵𝘪𝘭𝘭 𝘯𝘰𝘵𝘦 𝘵𝘩𝘦𝘮 𝘰𝘯 𝘵𝘩𝘦 𝘱𝘭𝘢𝘯*⁣
3. Plan on doubling your dinners to have leftovers for lunch the next day⁣
4. Pick 1-2 different breakfast ideas and a few different snack ideas for the whole week ⁣
5. Write all of these meals out on a calendar/schedule so you can easily refer to it⁣
6. Plan your grocery list based on this plan and see how much $$ you save 🤑⁣ ⁣ Give this plan a try and let me know how it works for you!

Let me know if you agree with my opinions or not.

If you struggle with getting enough protein, overeating, having cravings, or feeling constantly hungry, this method will help simplify things while balancing out your nutrition!

Questions? send me a message on IG at @ashley.aj.johnson

Maybe you feel like you drove off a cliff and now you have no idea how to get back to where you were.

Well my friend, you are not alone. You're also not perfect, so stop trying to be. 

In this episode we're going to chat about how to get back on the bus or horse, climb the mountain, or whatever metaphor floats your boat. 

I promise if you take action on these steps, you'll start moving forward immediately!

Find me on instagram @Ashley.AJ.Johnson

Interesting in learning more about the Stronger Every Decade program? Fill out the form here to learn more ➡️ Stronger Every Decade Inquiry

Let’s discuss..

1.) Are there foods you “can’t” have?

Remember when you were a kid and your parents said you couldn’t have something? Suddenly it was all you wanted, right?

Welp, you never really grew out of that. You’re rebellious. That’s okay.

2.) Can I do this forever?

Unfortunately, diet culture has you thinking that you can do something for a short time, get your results, then maintain them forever without changing anything.

Has this ever worked for you or anyone that you’ve ever known? No.

If you can’t do something forever, or at least a really long time, you’re going to set yourself up for failure.

3.) Would I recommend my kid to eat this way?

You can probably think back to some diets you’ve tried in the past that you knew were unhealthy.

The fact is, so many diets are based around restriction instead of education and awareness.

Would you tell your teenager that they should eat the way you are?

If not, why are you doing it yourself? Instagram Free Facebook Community

Find me here on IG: Ashley.AJ.Johnson Join our free Facebook community here: Lift Her Up FB Group

Habits are the programming running our day in the background. 

If you want to adopt new habits, it won't happen by accident. It takes a lot of energy and repetitions.  Good news though! We're going to talk about 2 strategies that will help you overcome the struggle of starting new habits. If done properly, they will change your life! I talk about the book Atomic Habits - James Clear (I highly recommend checking this out!)

Find me on instagram or my free Facebook Community Lift Her Up

1. Meal Planning app (mealime for example)
2. Workout program (programmed for your goals)
3. Nice journal/notebook
4. Food tracking app
5. Support group

Want more? Check out my free Facebook group here -> Lift Her Up Facebook Group

5 fitness trends that HIGHLY overrated:

1. 1. Prepping food 7 days in advance 
   2. Worrying too much about carbs & fat
   3. HIIT workouts (in excess)
   4. Cutting out entire foods/food groups in the name of weight loss
   5. Supplements

- All or nothing or black and white thinking is the main reason for yo-yo weight results

- When you confine yourself to a box (keto, Crossfit, vegan, running), you miss out on other opportunities.

- Don't reshape yourself to fit in a box. Design your own "box", or better yet, live outside the box!

This is a touchy topic but I believe it would be a disservice to not talk about the potential downsides of these weight loss options that are more common now than ever.

- It's not keto's fault, also keto isn't the answer you're looking for

4 Questions:

1. What are your self-sabotaging habits?
2. Why do you believe these exist?
3. What is the story you're telling yourself?
4. What do you want the story you tell yourself to be?

- Setting 2024 goals & resolutions (I don't care if you think it's cliche)

- My realizations and committing to deep change

- My big goal for 2024 (getting vulnerable)

- How I'll make the 35 by 35 happen!

- My favorite prank to pull on someone

- The struggle of wanting to have family time AND spend time on your health

- What working out with kids can look like

- Changing your perspective on what exercise "should" look like 

- Why it's important to look out the windshield instead of the rear view mirror while driving.

- Learning to stop comparing our now to when we were in the best shape of our lives.

- Giving your fitness journey a name or title creates a focus of moving forward instead of living in the past.

- AJ needs your family prank ideas

-The struggle of trying to give 100% to every area of life even though it's impossible.

- Social media is a highlight reel that makes us feel $hitty.

- Learning that parents sacrifice a lot of themselves and realizing we probably weren't very grateful to our parents.

- Acknowledging the struggle and understanding that not being perfect doesn't make you a failure.

- Laundry is a losing game.

However, this one strategy will not only help you save time, it'll challenge your mindset to feel empowered and in control of your nutrition. 

Think shifting from a place of reactivity to proactivity.

Maybe you're only looking for a big wins to tell you you're successful.

- Movement on the scale - PR's in the gym - Dropping pants sizes

Today we talk about the small wins mentality and how it will be the key to your long term success.

Not existentially, but why start a podcast?

I was sick of listening to podcasts that make me feel like everything needed to be perfect. Parenting... Fitness... My house...

I wanted to offer an ongoing conversation about the messiness of trying to achieve balance with family, fitness, and the rest of life.

So here we are! Cheers to always being sweaty!