Cheers to Your Success!

OVERVIEW:

If you have ever entered a fat loss phase feeling motivated, only to realize a few weeks in that it feels harder than you expected, this episode is for you.

In this short solo episode, Ashley breaks down what women should realistically expect during a Results Phase and why normal parts of fat loss can sometimes make you think your plan is not working.

She's talking about hunger, social events, family and friend pressure, scale fluctuations, and why expectation management matters so much when your goal is fat loss.

This episode covers: 

The goal is not to lose weight as fast as possible. The goal is to lose body fat in a way that supports your muscle mass, metabolism, health, and ability to maintain your results long term.

If you are currently in a fat loss phase, or thinking about starting one, this episode will help you go into it with a much clearer understanding of what to expect.

Be sure to subscribe, stream, and download Cheers to Your Success so you never miss an episode.

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In this episode, Ashley and Ali explore the deep emotional roots of eating behaviors, focusing on triggers like fatigue, anxiety, inadequacy, and loneliness. They discuss practical strategies to address these triggers by understanding underlying needs and fostering emotional safety, especially for high-achieving women navigating midlife challenges.

Inside this episode, Ashley and Ali discuss:

Emotional triggers of eating: tiredness, anxiety, inadequacy, loneliness

The role of safety and emotional safety in eating behaviors

Practical strategies to identify and address triggers

The importance of self-awareness and compassion in behavioral change

The impact of relationships and support systems on eating habits

The connection between childhood memories and food choices

Stress management as a tool for emotional regulation

The concept of needs replenishment and resourcing

How midlife hormonal changes affect emotional health and eating

The power of community and group support in healing

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In this episode, Ashley breaks down why women need to be more discerning about who they trust with their body, metabolism, hormones, and long-term health. While personal transformation stories can be inspiring, there is a big difference between sharing what worked for your own body and having the education, experience, and coaching skills to guide someone else through their own journey. 

This conversation is especially important for women over 35, because your body needs more than generic advice like “eat less,” “work harder,” or “cut carbs.” Hormonal shifts, stress, sleep, recovery, dieting history, muscle mass, and metabolic health all matter.

Ashley explains the difference between information and true coaching, why real assessment is essential, what red flags to watch for online, and what women should look for before hiring a coach.

Key Takeaways: 

The rise of self-proclaimed health experts on social media

Why a great body can be inspiring, but does not automatically equal expertise

The difference between sharing a personal journey and coaching others

Why women over 35 need individualized support, not blanket advice

How years of dieting, stress, hormonal shifts, and poor recovery can impact results

The difference between information and real coaching

Why assessment, customization, and biofeedback matter

The value of education, experience, testimonials, and real client results

Red flags to watch for before trusting someone’s advice online

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In this episode, Ashley breaks down what food freedom really looks like after years of dieting, restricting, tracking, and feeling guilty around food. True food freedom is not about ignoring your goals or pretending nutrition does not matter. It is about removing the guilt, shame, fear, and obsession from your relationship with food. 

Ashley explains why food freedom is not the same thing as being “off plan,” lacking discipline, or eating whatever you want without awareness. Instead, it is about building enough knowledge, self-trust, and body awareness to make choices that support your metabolism, hormones, health, and real life.

This episode is especially important for women over 35 who have spent years trying to eat less, cut carbs, track perfectly, or earn their food through exercise. If you feel like you are always bouncing between restriction, guilt, overeating, and starting over, this conversation will help you see food freedom in a completely different way.

Key Takeaways: 

What true food freedom actually means

Why food freedom is not the same as eating whatever you want all the time

How guilt and shame keep women stuck in the restrict-and-overeat cycle

Why tracking can be a helpful tool, but should not feel like a life sentence

The role of biofeedback, hunger, cravings, energy, sleep, digestion, and recovery

Why holidays, vacations, date nights, and higher-carb meals do not have to derail your progress

How to enjoy food without spiraling into guilt or punishment

Why one meal, one dessert, or one vacation does not erase your results

The difference between using food for freedom and using food to cope

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In this episode, Lori Oberbroeckling shares practical strategies for busy women to manage energy, set boundaries, and prioritize self-care amidst a hectic life. Discover how to identify energy bleeds and boosts, outsource tasks, and create a sustainable routine to feel more energized and fulfilled.

Inside this episode, Ashley and Lori discuss:

Energy bleeds, energy boosts, and energy blocks

The importance of boundaries and outsourcing

Self-investment and prioritizing personal health

Weekly planning and energy audits

Mindset shifts for busy women

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For years, women have been taught to chase smaller.

A smaller body. A smaller number on the scale. Smaller meals. Smaller portions. Smaller everything.

But as we move into our late 30s, 40s, 50s, and beyond, the goal cannot just be getting smaller. The goal needs to be getting stronger.

In this episode, I am talking about why muscle is truly the currency of longevity and why building and preserving muscle is one of the best investments a woman can make in her long-term health.

Muscle is not just about looking toned. It supports your metabolism, blood sugar regulation, insulin sensitivity, bone health, posture, balance, strength, independence, and resilience as you age.

This is especially important for women in midlife. Hormonal changes, stress, poor sleep, years of dieting, under-eating, and random workouts can all contribute to muscle loss over time.

Inside this episode, we cover:

One of the biggest mistakes I see women make is focusing only on the scale. But weight loss without muscle preservation is not the goal.

The goal is not just weight loss. The goal is better body composition.

That means preserving and building lean muscle while reducing excess body fat in a way that supports your hormones, metabolism, strength, and long-term health.

If there is one thing I hope you take from this episode, it is this: muscle is not vanity. Muscle is about the kind of life you want to live 10, 20, and 30 years from now.

If you are ready to stop guessing and you want a customized strategy that helps you build strength, support your metabolism, and create sustainable results after 35, apply for coaching or take the Phase Assessment Quiz linked in the show notes.

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In this episode, Ashley Fillmore and Julie DeLucca-Collins delve into the multifaceted nature of confidence, exploring its definition, the importance of self-acceptance, and the role of discomfort in personal growth. They share personal stories and insights on how to build confidence through tiny habits and consistent action, emphasizing that confidence is a journey rather than a destination. The conversation highlights the significance of mindset and the need to redefine what it means to feel good in one's own skin.

Inside this episode, Ashley and Julie discuss:

Confidence is a strategy, not a feeling

The journey towards confidence is ongoing and requires daily practice

Self-acceptance is crucial for building true confidence.

Discomfort is often a sign of growth and opportunity.

Tiny habits can lead to significant changes in behavior and mindset

Redefining what it means to feel good is essential for self-acceptance

Celebrating small wins is key to rewiring your brain for confidence

Comparison can undermine confidence; focus on your own journey

Confidence comes from showing up and taking action, even imperfectly

You are a work in progress, and that's okay.

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OVERVIEW:

In this conversation, Laurin Conlin discusses the importance of embracing imperfection in the journey towards personal progress. He emphasizes that real-life challenges often hinder progress, and that coaching is essential to navigate these complexities. The discussion highlights the contrast between ideal situations and the realities of everyday life, advocating for a more realistic approach to personal development.

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OVERVIEW:

In this episode of Cheers to Your Success, Ashley sits down with Mini Huebner, a clinical Hypnotherapist, NLP Practitioner, and the creator of the 24 Karat Identity™ framework, to explore the profound impact of identity shifts on health, fitness, and overall success. Discover how aligning your subconscious and conscious mind can lead to lasting results and a more authentic life.

Inside this episode, Ashley and Mindi discuss:

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If you are a woman in your late 30s, 40s, or 50s and you feel like every workout has to leave you exhausted to “count,” this episode is for you.

For years, women have been taught that harder is better, more sweat, more intensity, more calories burned, and more HII. In midlife, your body often needs a smarter strategy, not more punishment.

In this episode, I am breaking down Zone 2 cardio and why it can be such a helpful tool for women over 35. Zone 2 is a lower to moderate intensity form of cardio that supports cardiovascular health, metabolic health, recovery, fat oxidation, and longevity.

This does not mean Zone 2 replaces strength training or that HIIT is bad. It simply means Zone 2 can be a valuable part of a well-designed plan, especially for women who are already juggling stress, busy schedules, hormone shifts, poor sleep, and demanding workouts.

Inside this episode, we cover:

The biggest takeaway is that you do not need to destroy your body to get results. You need the right strategy.

Zone 2 cardio is one of those boring basics that can make a big difference when used consistently and in the right context. It pairs beautifully with strength training, daily movement, protein-focused nutrition, sleep, and recovery.

If your current approach has been random workouts, too much intensity, or constantly chasing calories burned, this episode will help you rethink how you are using cardio in this phase of life.

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