Ashley Sterling- Fat Loss Coach

Comment GUIDE for my FREE Weight Loss guide for more tips for losing weight while loving your hormones no matter what season of life you’re in!🙌⬇️ . Why do I think these 4 things are some of the most important habits for easier weight loss?? 
. 1)Morning sunlight helps your body set its circadian rhythm ☀️ This helps you get better quality sleep at night (whatever sleep you can get in those early months!) & also gives your body a boost of energy for the day! Better energy = better managed hunger cues for easier weight loss! I made sure to do this starting day 1 PP! . 2)Eating low inflammatory foods gives your body proper energy while supporting hormone balance⚖️🥩🥔🥑 This doesn’t just mean “low calorie” foods! It means high quality mineral rich foods like whole eggs, red meat, full fat dairy, potatoes, healthy oils, etc. Get the full list in my FREE guide! . 3)Daily Walks not only burns calories, but helps your body digest & detox what it doesn’t need👟This lowers inflammation for less puffiness & better energy + helps your body remove excess fluids PP! . 4)Full Body Strength Workouts 1-3x/week supports your metabolism to burn more calories💪 I started these at 6 weeks PP! First at home with body weight & TRX & then in the gym. Full Body strength workouts are GREAT because stimulating each muscle a few times per week can help with muscle growth without burnout. And the more muscle you have the more calories your body will burn🔥 Which leads to easier fat loss without excess cardio! . Comment WORKOUT to get a FREE Sample workout sent to you! 💪 . Note: obviously the exit of my baby, placenta, & fluids post birth was a lot of my weight loss but the above 4 habits are what have supported continued FAT LOSS & my belly shrinking. . Any weight loss with hormone harmony Q’s? 😍😘⬇️

My updated Fat Loss & Hormone Harmony Journey💫 . My fitness journey started in 2016, I was 30 lbs overweight(I didn’t eat well or exercise)& I lost weight with extreme methods, losing my period in the process too. . I spent 5 years trying to get my body to a healthy & balanced place. I became a CPT, CNC, & learned how Macros could help you eat all foods without weight gain! I leaned into this mentality & it did allow me to start to feel healthier & more balanced with food. . But only focusing on Macros lead to me not eating the most nourishing foods because I’d rather have Carbs & Fats filled with pastries vs potatoes & avocados. Or I often chose Protein shakes vs animal Proteins. During this type of eating, I still couldn’t have a natural period & I strugglede with low energy & brain fog. . My period came back naturally in August 2021, it was painful & resulted in my body suddenly gaining 13 lbs. I tried to lose it with my old methods but it didn’t work… I realized I needed to learn more about the female body & metabolism. . 2022, I studied to become a Integrative Health Practitioner & learned how it was likely that my body had become so stressed from my previous eating habits (which were focused on low nutrient foods) that my metabolism slowed down. My body adapted for me to store fat because it wanted me to keep my period. We need energy (which can come from body fat or food) to keep our cycles. . I realized the female body’s main role IS to bear children(even if it’s not a current goal)& having a healthy cycle is needed. So my body was trying to support that. . I realized that it was time I started working WITH my body by eating in a way that supported female hormones & health. . Through this process my body & health have adapted to THRIVE! . In 2023, Nourishing Eating habits led to: ✅My metabolism speeding up by 400 cals(which made my recent fat loss phase easier!) ✅Less bloat/inflammation ✅Better Digestion ✅Pain Free Periods ✅No Crazy Cravings ✅More Energy ✅Less Brain Fog . PLUS me letting go of weight = fitness/health! . All of this had my body in its most healthy place to get pregnant & lose most baby weight rather quickly! (Read more ⬇️)

Have you heard of ProMetabolic eating? Above I’m sharing some “superfoods” that can fall under ProMetabolic eating, which is basically just eating in a way that supports your metabolism & hormones. 🤩 . I learned about ProMetabolic eating almost 3 years ago when I was going through my own metabolism issues. I suddenly gained 13 lbs quickly after being very “fit” when I wasn’t increasing my calories. It was a long journey back then, but I realized my body purposely slowed my metabolism to gain fat so I could have a period again (after not having one for 5 years due to extreme dieting😓) & be at a healthier weight. . At the time I was embarrassed, but now I know it was part of God’s plan for me to learn how to actually nourish my body to be strong & help other women who have struggled in their bodies to do the same 🙌 . “SUPERFOODS” Recap 💫 -Whole Eggs -Raw Milk or Whole simple Milk -Potatoes -Seeds for Seed Cycling -Raw Carrots -Grass Fed Beef -Dark Greens -Fruit -Healthy Oils . I became a certified IHP & I embraced ProMetabolic foods + other healthy hormone habits & saw my body THRIVE in a way I didn’t know was possible in my 30s!💃 . I sped up my metabolism by 400 calories, decreased bloat, improved digestion, cleared my skin, gained energy, eliminated brain fog, & even had pain free periods!🥳 . My full approach I’ve adapted with this type of eating + other habits is ‘Fat Loss with Hormone Harmony’. Because if our hormones are out of whack, we can’t effectively lose fat!🤯 . I’ve been a fat loss trainer & nutrition coach for over 7 years but have seen the BEST results for myself & my clients the last 2 years after creating Fat Loss with Hormone Harmony programs & content compared to just eating “low calorie” or IIFYM.👏 . I know women are searching for REAL WAYS to enjoying life while feeling good in their bodies & this is what this approach is all about!😍 . Comment ‘GUIDE’ to get my Free Fat Loss with Hormone Harmony guide to help you get started! ⬇️⬇️

Comment “WORKOUT” for a FREE dumbbell workout to be sent to you so you can get started on strength training for a faster metabolism & more body confidence🥳💪❤️ . Can changing the way you push your body to lose fat help you build body confidence AND peace with food?? Yes! This is EXACTLY what it did for me & SO many of my clients too! Which is why I’m SO passionate about talking about it! . Being a woman has often meant that being smaller is always better, &cardio was the way to get small &get society approval🙄 . I bought this lie & took it to an extreme by doing cardio 10x per week& this cardio mentality can often lead to the need to “burn off” food & beat up our bodies to make progress😣 . In 2016, I was DEEP in a cycle of restricting, binging, & guilt cardio. I was either always exhausted because I was undernourished OR super bloated because of binging. There was no balance, no body love😣just the feeling of need to be extreme to stay small💔 . But strength training brought me out of that cycle. It was what I was missing to push through my fear of food & critical thoughts of my body! . With strength training, I realized that food was fuel & that I could be lean WITHOUT needing to be weak. . And as I gained strength physically, I felt empowered & balanced emotionally🙌❤️💪 . This is something I want for EVERY WOMAN! I’ve talked to TOO MANY who have poor relationships with their bodies & food, but building strength can fight those negative words & help build a body you’re excited to live in! . . Swipe⬅️to see how I’ve used strength training in different seasons of healing my hormones + in pregnancy & postpartum! . Note: if cardio makes you feel empowered, that’s great! I’m just sharing my experience🤗

🚨Comment ‘WORKOUT’ if you want a FREE workout sent to you to pair with one of these snacks😍💪⬇️ . What time of day do you workout? I typically workout mid-day, but many of my clients work out in the EARLY AM because they want to get their workout in before their kids are up OR they know they will be too tired to workout after work! I have a lot of respect for those babes who make those early workouts a habit that they can stick to 👏💪🙌 . But with working out in the EARLY AM I get questions on what to eat? Especially since I often talk about how important it is for women to eat within 45 minutes of waking for balancing morning cortisol. . Above are some simple snacks I recommend for my clients for some quick morning fuel before smashing a early workoutn👊 . It’s important to make sure to have caffeine AFTER eating something to help with balancing morning cortisol too🙌 . All of these are around 125 calories & should be easy to digest for most AND most require no prep or just a little prep the night before so that you can wake up, have your snack, & then get in your workout 🏋️‍♀️ . And while some can think it’s better to save calories for later in the day, if you’re feeling exhausted during your workout & unable to push yourself, then you will likely not be able to burn as many calories or effectively build muscle to burn more calories. . Also, not eating within 45 minutes of waking can lead to energy crashes later in the day if morning cortisol isn’t balanced which can lead to cravings & overeating. . These all are also great pre-workout options for ANY time of day if you end up having a big gap (90+ minutes) between a meal & your workout! 💫 . Get more Fat Loss & Healthy Hormone tips in my FREE guides linked in my bio!⬇️ @sweat.love.and.macros

Psst 🗣️Weight loss with LOW CAL dieting does more harm than good… . I “lied” because I didn’t know any better 8 years ago… that low calorie diets are low in nutrients & promote irregular eating (like fasting) hinders our guts, hormones, metabolisms, & mindsets with food & our bodies😩 . I lost 40 lbs with extreme dieting in 2016 & the “high” of my accomplishments was soooo short lived because I became terrified of gaining the weight back that I became fearful of food & hypercritical of my body😣 . I started secretly b!ngeing & doing guilt cardio to burn off the calories. . Besides struggling with my relationship with food, my body was showing sooo many signs that something bigger was wrong with my hormones & gut. I started having signs of: ❌Extreme Fatigue ❌ Brain Fog ❌ Hair & Nails thinning ❌ Poor digestion ❌ Lost my period ❌ Easily Bloated . It took me YEARS to learn how to work WITH my body, so much longer than it should have because I was scared of weight gain 😣 . Then in 2021, I suddenly got my period back (painfully) & gained 15 lbs! I was shocked & confused why this suddenly happened. Was it my age? . I was determined to find answers & 2022 became a year of real LEARNING & HEALING🙏 . I realized that my years of dieting & overexercising had put a major stress on my body that lead to my gut, hormones, & metabolism out of wack! . I got educated & started habits that nourished & strengthened my body + allowed it detox & replenish in a healthy way & EVERYTHING CHANGED! . I suddenly was able to: ✅Increase my metabolism by 400 calories ✅ Lean out easily before my wedding ✅ Have more energy & no brain fog ✅ Eliminate bloat & stomach cramps ✅ Have Pain Free Periods (seriously!) ✅ Heal my relationship with food ✅ Clear up my skin ✅ Strengthen hair & nails . I had thought my age was the issue but now I’m 34 & I feel more fab than in my 20s! . Continued in comments ⬇️ . . P.S. My next 28 Day Reset group coaching launches Friday to help you implement the methods that healed my gut, hormones, & metabolism to lose fat easily! Discount Waitlist link in my bio 🥳⬇️ @sweat.love.and.macros

🔰SAVE these Fat Loss with Hormone Harmony Snack Products for your next Costco Trip! . Have you tried any of these? The reason I love these products for Fat Loss with Hormone Harmony is that they’re all made with simple ingredients for easy digestion without bloat!💃 . Some can think that weight loss or health snacks need to always be high Protein (& I used to feel this way too!) but in reality, the focus should be that snacks are NOURISHING for your goals & these can still be balancing for blood sugar even without a lot of Protein if there’s healthy Fats! . The Tosi Bars has nuts & seeds to make them fueling & satisfying, & are just 110-140 calories for weight loss!🥜 . The Cripsy Coconut Rolls are a sweet treat with digestive supporting coconut milk & 140 calories per serving (could enjoy in a 1/2 serving if preferred too!)🥥 . Brazil Nuts can be a filling low volume snack OR I actually enjoy them as a supplement! I have 2 daily each morning to give my body a high amount of selenium! I did a hair test to discover I was low in selenium & realized that this mineral deficiency was causing me fatigue, brain fog, & even hindering protein absorption & muscle building!🌰 . Vanilla extract is not a snack in itself LOL BUT it’s an easy way to add sweetness & flavor to yogurt, smoothies, coffee, oats, or treats without any unknown ingredients. Even “natural flavors” can be hindering for fat loss with hormone harmony because they can be made in a lab & designed to make food taste irresistible (leading to overeating). Keeping our snacks as simple as possible with ingredients we know can help our body’s look & feel their best!💫 . . Looking for more Fat Loss with Hormone Harmony Help? Get my FREE guides linked in my bio🥳⤵️ @sweat.love.and.macros

Pepperoni Roses😍🌹❣️ . Happy Valentine’s Day, Babes! Here’s some tasty High Protein Roses you can make for yourself or your love💖 . INGREDIENTS for 5 🌹 -1 @cutdacarb (cut into 5 strips) -30 uncured turkey pepperonis (6 per 🌹) -7.5 thin slices of simple cheese (cut in 1/2 so 1.5 slices go in each 🌹) . Macros for 1: 110 kcal 9P/5C/6F . Easy to enjoy a few as a snack or pair w/ veggies for a full meal😍 . I didn’t come up w/ this rolling rose concept & I actually remember making it like 6+ years ago with pizza dough but I love this lower carb option by using @cutdacarb breads 🤩 Reposting this from a few years back when sparkle filters were cool 😆 . You can also add marinara to the bread but I liked how crispy mine got without 😋 . . I hope your week is filled with love, yummy food & no food guilt❣️ You deserve to love the body you’re in & fuel it in a way that feels good to YOU😘 . . Get more recipes for fat loss & healthy hormones in my ebooks & FREE guides linked in my bio 💕⬇️ @sweat.love.and.macros

Stressed about how to track a special date night, birthday, wedding, etc.😬😮…Solution: You don’t! . Happy Valentines week! I wanted to share tips for how I coach my clients to enjoy a special date night without stress/guilt & without tracking! . In general if you eat out, trying your best to track that meal is a good idea to make sure you’re consistently staying within your calories/Macros for progress. BUT if it’s a special meal w/ maybe a surprise menu or multiple courses that would be hard to track, instead of worrying about all of the details, just set aside realistic Macros for the meal so that you can track the rest of the day! Enjoy the special meal without stress or guilt & then get back to tracking everything the following day🤗 . ~700 calories (30P/75C/30F) is what I think could be a good amount to set aside for a more indulgent but mindful meal. And if wanting to include alcohol then you could also save 125 calories (31C) for lower cal drinks like wine, light beer, or spirit w/ low cal mixer🥂 . And if setting this much aside leaves you too hungry throughout the day then bump up your calories by 300-500 that day! 1 day at maintenance isn’t doing to derail any fat loss progress & could be a smarter choice than feeling super hungry all day, then saying “screw it” & really overindulging to the point that you feel sick after your special meal 😣 . Some may be thinking that an “untracked meal” means it’s a “cheat meal”🙃 . Truth is I DESPISE that term because getting after fitness & health goals has to be done w/ balance for results to last! Balance means sometimes enjoying special occasions w/ more indulgent food & that’s ok! And using the word “cheat” makes it sound like it’s a bad thing to have a special meal & I think can set up the mentality of making it a binge meal😣 . But Untracked Mindful Meals can still be fueling by focusing on getting at least some Protein & Micros, enjoying fun foods in portions that still make you feel good, & keeping water high(especially between drinks😉) . BOTTOM LINE: Enjoy the meal, live in the moment, & get back to what fuels your goals the next day🥳 . More fat loss & healthy hormone help linked in bio🔥

Comment SWAPS to get my FREE Fat Loss & Healthy Hormone Food Swaps guide🤩🍫🍭⤵️ . With so many Vday treats floating around, I wanted to share a few that can help satisfy your sweet tooth without hindering your fat loss or healthy hormone goals🙌 . This is because they all have very simple ingredients that are easy for our bodies to digest (vs having ingredients that can lead to inflammation making us feel bloated or tired, which can make us want to reach for more food to combat the fatigue leading to fat gain when overdone😫) . PLUS these swaps can be easily balanced in portions to not be too high calorie and/or paired with Protein to help fuel fat loss🥳 . Most of these can be found at Sprouts, Whole Foods, Amazon or on the brand’s websites! . . 🚨PSA: Looking for more fat loss or healthy hormone help? I have 4 FREE guides linked in my bio to help you feel fab while losing fat💃Link in my bio🙌💖 ➡️@sweat.love.and.macros

🔰SAVE for your next Disney/Amusement park trip for having fun while feeling fab & help support your lean body/healthy hormone goals!🐭🎡🥨🍗🥗 . I’m heading to Disney this week, so I wanted share how I previously practiced balance with a “worth it” mentality with all the fun foods💕 . A “worth it” mentality is something I coach my clients to practice which means that YOU get to decide what’s “worth it” to you in terms of indulging or keeping more diligent for progress🤗 . This means embracing that you DO NOT have to feel guilty for enjoying foods that may not be fully supporting a healthy body BUT they’re supporting some fun memories (which matter for our overall health too!)🙌 . And that 1 “bad day” doesn’t ruin anything if you’re eating well 80-90% of the time (which makes our bodies also more resilient to balance inflammatory foods!)🥰 . My 5 focuses for keeping keeping balanced while enjoying a more indulgent day are: . 1) Start with a High Protein breakfast prior to set up your day for balanced blood sugar for better energy & hunger cues! . 2)Get in Protein & Micros when possible. This can mean getting salads or fruit to pair with fun foods or getting them as one of your meals & then maybe enjoying more dessert/snacks. I will also bring protein like jerky or beef sticks for a snack🍗🥗 . 3)Enjoy Fun Foods that are worth it/that I don’t have often. Disney beignets, corndogs, & candy apples, I LOVEE! These are inflammatory oil & high sugar foods w/ dyes that I enjoy & I know won’t hurt me to have rarely!🌭🍩🍦🍕 *OG post is from 2.5 years ago before getting married which is why I was wearing the Bride ears🥂 I added some other days I went more recently at the end too! . 🚨PRO TIP: “Sharing is Caring” for your body & goals! I love to split fun foods to keep more balanced so portions don’t leave me feeling stuffed!🙌 . 4)Drink LOTS OF WATER! This helps better balance hunger cues so that I don’t feel the need to overeat on any fun foods, plus it will help my body detox anything I don’t need from the “Fun Foods”💦 . 5)LOTS OF WALKING! This helps with digestion & better recognize hunger cues, as well helps balance extra calories for the day👟 . Any Q’s⬇️

Hands up🙌if you love brownies😍🙌🍫🏈 . I’m STOKED to be re-sharing this delicious & super cute brownie recipe with you that’s perfect for football season (or you can just use the recipe to make them into squares anytime!)🤩🙌 I made these a few years ago & they were such a hit😋 . They’re SO easy to make with only 5 ingredients to make 10 Brownies PLUS 10 Brownie Pops😮😍🍫 . I HATE to waste! So when I knew I wanted to cut out footballs I brainstormed what I could do with the extra baked brownie & remembered that cake pops are made with baked cake so I went that route & LOVE how they came out😋 . You could also go above & beyond & shape the cake pops like footballs & draw lines on those too!🏈 . What makes these brownies more Macro Friendly & low inflammatory than regular brownies is I replaced the oil & eggs that’s typically called for with NF Greek yogurt! This gives the brownies a denser fudgey texture in the BEST way! . The Greek yogurt tames down the sweetness a bit but I actually like it not being super sweet, but if you want it sweeter then you could add in a little organic cane sugar to the mix before baking👌 . My picky family approved of these lower calorie brownies & I’m sure yours will too🤩 . SWIPE👈for ingredients, step by step directions, Macros, & what products I’m swapping in for these delish treats😋🙌 . . Do you feel like you have to give up your FAVORITE FOODS in order to reach your fat loss goals?? I promise you don’t! 😍 it’s all about just choosing better ingredients &/or moderate portions for your goals🙌 . . Get more FREE fat loss & healthy hormone help through the link in my bio🥳⤵️ @sweat.love.and.macros